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

Well I was gonna lift tomorrow anyways...

Comment #1 - Posted by: Jesco at November 3, 2009 7:02 PM

Shooting for 470!!!

Comment #2 - Posted by: Marcel at November 3, 2009 7:03 PM

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!

Comment #3 - Posted by: 11381/29/m/5'7/155 at November 3, 2009 7:05 PM

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

Comment #4 - Posted by: KSW at November 3, 2009 7:07 PM

The Mac

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


SUB-RAT!!!!

Comment #5 - Posted by: RATB's at November 3, 2009 7:09 PM

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.

Comment #6 - Posted by: Strong Lil Pony! at November 3, 2009 7:11 PM

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).

Comment #7 - Posted by: DaveWilliamsTX at November 3, 2009 7:20 PM

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

Comment #8 - Posted by: Robert at November 3, 2009 7:21 PM

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...

Comment #9 - Posted by: KL in Indonesia at November 3, 2009 7:25 PM

#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.

Comment #10 - Posted by: B2 at November 3, 2009 7:27 PM

#3 11381/29/m/5'7/155

Check out the online world rankings for the C2 rower
http://www.concept2.com/sranking03/rankings.asp

Comment #11 - Posted by: JD m/38/187cm/87kg at November 3, 2009 7:33 PM

Thx for the help guys

Comment #12 - Posted by: Robert at November 3, 2009 7:34 PM

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

Comment #13 - Posted by: Firemantodd at November 3, 2009 7:52 PM

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

Comment #14 - Posted by: jolson at November 3, 2009 8:14 PM

#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.

Comment #15 - Posted by: MoisesDelMar M/26/165/5'8'' at November 3, 2009 8:15 PM

costa rica?

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

Comment #16 - Posted by: MoisesDelMar M/26/165/5'8'' at November 3, 2009 8:16 PM

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.

Comment #17 - Posted by: Dan S. at November 3, 2009 8:17 PM

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.

Comment #18 - Posted by: Benny1 M/40/74"/220 at November 3, 2009 8:22 PM

747

Comment #19 - Posted by: Adam S. (23/173/5'6") at November 3, 2009 9:11 PM

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

Comment #20 - Posted by: HoofHearted at November 3, 2009 9:24 PM

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

Comment #21 - Posted by: Manny the Marine at November 3, 2009 10:13 PM

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

Comment #22 - Posted by: controlfreak at November 3, 2009 10:18 PM

M/23/160
Squat 255#
Deadlift 220#
Press 125#
Total 600#

Comment #23 - Posted by: Arbaugh at November 3, 2009 10:22 PM

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

Comment #24 - Posted by: Johnny P. at November 3, 2009 10:38 PM

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

Comment #25 - Posted by: Fallen M/22/5'11"/155/6% at November 3, 2009 10:41 PM

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...

Comment #26 - Posted by: Daniel Krull AKA "Franiel" at November 3, 2009 10:56 PM

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.

Comment #27 - Posted by: Dave at November 3, 2009 11:03 PM

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

Comment #28 - Posted by: Doug from Aurora at November 3, 2009 11:24 PM

#13 Firemantodd: Check this FAQ http://www.crossfit.com/cf-info/faq.html#WOD8 (wfs)

Would rank a 198 lb male as an Intermediate. Not bad for a first CFT. Good job!

Comment #29 - Posted by: Bryan K at November 4, 2009 12:02 AM

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

Comment #30 - Posted by: nick in sydney m/37/6ft/183 at November 4, 2009 1:20 AM

185/m/21/5'11

im gonna murder this one

Comment #31 - Posted by: foesublime at November 4, 2009 1:21 AM

m/44/185

BS-365
SP-185
DL-405

CT-955

Comment #32 - Posted by: cosmo at November 4, 2009 1:54 AM

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.

Comment #33 - Posted by: John Duncan at November 4, 2009 2:22 AM

#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

Comment #34 - Posted by: controlfreak at November 4, 2009 2:32 AM

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.

Comment #35 - Posted by: Eamon at November 4, 2009 3:34 AM

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.

Comment #36 - Posted by: joe m/28/178 at November 4, 2009 3:42 AM

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.

Comment #37 - Posted by: Ben at November 4, 2009 3:56 AM

Addition to Comment #36

My total was 847 pounds or 385 kg.

Comment #38 - Posted by: BEn at November 4, 2009 3:58 AM

m/41/5'6"/145
bs-280
sp-125
dl-365
total-770

Comment #39 - Posted by: duane at November 4, 2009 4:00 AM

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

Comment #40 - Posted by: Bradmcleod at November 4, 2009 4:02 AM

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.

Comment #41 - Posted by: Maruf at November 4, 2009 4:22 AM

36M/5'6''/168#

BS-335
Press-155
DL-425

Total-920

CrossFit Knoxville

Comment #42 - Posted by: SteveO at November 4, 2009 4:42 AM

did triples instead

sp:
5 sets 115 x3

bs:
5 sets 185 x3

dl:
2 sets 315 x3
3 sets 275 x3

Comment #43 - Posted by: jeglit (m/37/6'4"/220) at November 4, 2009 4:50 AM

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

Comment #44 - Posted by: stick at November 4, 2009 4:51 AM

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.

Comment #45 - Posted by: Matt D at November 4, 2009 5:15 AM

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.

Comment #46 - Posted by: captain Wyatt52 at November 4, 2009 5:26 AM

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.

Comment #47 - Posted by: Kristina F/26/5'3"/116 at November 4, 2009 5:29 AM

Back Squat: 335(PR)
Shoulder Press: 170
Deadlift: 380

Total: 885

Comment #48 - Posted by: Tyler Scott at November 4, 2009 5:30 AM

28/6'8"/223

bs-325
sp-190
dl-365

880

Comment #49 - Posted by: Stretch at November 4, 2009 5:42 AM

bw 165

subbed front squats

160x5
180x5
205x8

Comment #50 - Posted by: paulw at November 4, 2009 5:50 AM

31/m/5'10"/210

BS: 350
SP: 165
DL: 405

Total: 920

Comment #51 - Posted by: D Craig at November 4, 2009 5:50 AM

m/32/5'9"/175

BS - 300
SP - 140 (-5)
DL - 370 (PR -5)

total = 805 (-10)

Comment #52 - Posted by: elliott at November 4, 2009 6:06 AM

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

Comment #53 - Posted by: Danielquincy, Singapore at November 4, 2009 6:18 AM

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

Comment #54 - Posted by: Pokey at November 4, 2009 6:19 AM

1st CFT

750

Comment #55 - Posted by: Kasab at November 4, 2009 6:21 AM

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.

Comment #56 - Posted by: ZachM_PantherCF_71''/190 at November 4, 2009 6:23 AM

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

Comment #57 - Posted by: JrJordan at November 4, 2009 6:23 AM

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

AWESOME DAY!!!!!!

BS=335#-PR
SP=185#-PR
DL=425#-PR(attempted 445# failed)

Total= 945#

Comment #58 - Posted by: RATB's at November 4, 2009 6:24 AM

m/24/172

BS: 335
SP: 145
DL: 425 (PR)

Total: 905 (PR)

Comment #59 - Posted by: carl castellano at November 4, 2009 6:29 AM

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

BS 255
SP 155
DL 275
TOTAL 685

Comment #60 - Posted by: Mike 43M/6'2"/215 at November 4, 2009 6:31 AM

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?

Comment #61 - Posted by: kris hamame 18/145/5'7 at November 4, 2009 6:31 AM

Last time around did 815lb
Shooting for a total of 850 today.

Comment #62 - Posted by: Jarrett Baston at November 4, 2009 6:35 AM

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

Comment #63 - Posted by: craig at November 4, 2009 6:35 AM

I broke 500lbs in the Deadlift today!!!
BS 365 SP 185 DL *505* Total = 1055

Comment #64 - Posted by: Gabriel at November 4, 2009 6:48 AM

Deadlift 145kg
Back squat 100kg
schoulder press 50kg

Comment #65 - Posted by: Pet.A at November 4, 2009 6:55 AM

BS: 115
SP: 115
DL: 135
CFT 365
@ Mannass

Comment #66 - Posted by: EdC at November 4, 2009 6:58 AM

DL: 275
BS: 200
SP: 115

CFT: 590

Comment #67 - Posted by: Adam: m/74"/27/186 at November 4, 2009 7:07 AM

BS: 315
SP: 175
DL: 315...F @ 365...ugh!
Total: 805

Comment #68 - Posted by: Jim/m/34/5'6"/167lbs at November 4, 2009 7:09 AM

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

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

Comment #69 - Posted by: Michael/M/31y/6'0"/174 at November 4, 2009 7:14 AM

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

Comment #70 - Posted by: Jim at November 4, 2009 7:19 AM

Crossfit Totals:
Back Squat - 355lbs.
Shoulder Press - 145lbs
Deadlift - 315lbs

Total = 815
Higher than last time, better squat, worse deadlift

Comment #71 - Posted by: Matty in E.WA. at November 4, 2009 7:21 AM

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?

Comment #72 - Posted by: craig at November 4, 2009 7:26 AM

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

Comment #73 - Posted by: Adversary X-Fit at November 4, 2009 7:32 AM

SP: 135
BS: 295
DL: 335

Total= 765 (PR)
Previous best was 725

Shooting for 800 next time

Comment #74 - Posted by: Jeff 21/5'7/150 at November 4, 2009 7:39 AM

m/39/6'/200

BS 365
SP 170
DL 385

Thanks HQ

Comment #75 - Posted by: cheeks at November 4, 2009 7:42 AM

Craig,

This is the journal article you want

http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

Comment #76 - Posted by: Maruf at November 4, 2009 7:45 AM

CF total

BS 305lbs
SP 200 lbs
DL 365 lbs.

870

Comment #77 - Posted by: Adam m/43/6'2"/190 at November 4, 2009 7:52 AM

Glad this one came up:

M: 45/210

Squat: 315
Press: 165 (shoulder issues, dammit--down from PR)
Deadlift: 405

Total: 915

Comment #78 - Posted by: Erik Crossfit San Elijo at November 4, 2009 8:00 AM

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.

Comment #79 - Posted by: Chris H m/31/147/67" at November 4, 2009 8:06 AM

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?

Comment #80 - Posted by: Mark at November 4, 2009 8:07 AM

M 37 6' 165#

B/S 295
P. 145
Dead 335

Comment #81 - Posted by: CrossFit Refugee at November 4, 2009 8:16 AM

as rx'd

back squat - 305 (+5)
shoulder press - 150 (+0)
deadlift - 380 (+5)

total: 835, new PR

Comment #82 - Posted by: adam (m/23/5'9"/165) at November 4, 2009 8:18 AM

Pre-OR rest day.

Comment #83 - Posted by: bingo at November 4, 2009 8:18 AM

CrossFit Total virgin.

as rx'd
BS 80 kg 176
SP 47.5 kg 104,5
DL 107.5 kg 236.5

CFT: 517

Comment #84 - Posted by: Sebastian M/23/183/81,2 at November 4, 2009 8:24 AM

Wow. Back into Xfit.

Last CFT was 615 in May 08.

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

Comment #85 - Posted by: haught007 26/6'1"/185 at November 4, 2009 8:26 AM

First CFT

BS - 243 lbs
Press - 121 lbs
DL - 278 lbs

Total - 642

Comment #86 - Posted by: PT at November 4, 2009 8:38 AM

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

Comment #87 - Posted by: Josh Sr. at November 4, 2009 8:44 AM

Modified - all 5 reps
Snatch 95, 115
BS 185
DL 225
SP 115
Power Clean 135
PP 115

Comment #88 - Posted by: Gonzo M/29/72"/183# at November 4, 2009 8:45 AM

m.23.175

S: 265 (PR)
P: 155
D: 405

T: 825(PR)

Comment #89 - Posted by: Cass - CF Oshawa at November 4, 2009 9:05 AM

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

BS: 185
SP: 105
DL: 285 (PR by 50, woo!)

Total: 575

Comment #90 - Posted by: Bryan CK M/23/5'10"/140 at November 4, 2009 9:08 AM

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

Comment #91 - Posted by: MikeHFS at November 4, 2009 9:09 AM

BS: 375
SP: 185
DL: 395
Total: 955

Comment #92 - Posted by: Dave 36/m/68"/175 at November 4, 2009 9:19 AM

BS: 235 (PR)
SP: 105 (PR)
DL: 245 (PR)
Total- 580 (PR)

Only 20 from 600!

M/26/5'9"/170#

Comment #93 - Posted by: sdt at November 4, 2009 9:36 AM

#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.

Comment #94 - Posted by: Sard at November 4, 2009 9:38 AM

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

Comment #95 - Posted by: peejay2 at November 4, 2009 9:39 AM

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

Comment #96 - Posted by: aaronfit at November 4, 2009 9:41 AM

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

Comment #97 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at November 4, 2009 9:52 AM

823#
BS 295, SP 140, DL 388

Comment #98 - Posted by: Jette 40/M/5'11"/175 at November 4, 2009 10:01 AM

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.

Comment #99 - Posted by: Kevin C. at November 4, 2009 10:03 AM

First time doing CFT

BS=305
SP=160
DL=350

Total=815

Comment #100 - Posted by: Chris at November 4, 2009 10:06 AM

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.

Comment #101 - Posted by: Latham Fell M/29/178 at November 4, 2009 10:08 AM

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....

Comment #102 - Posted by: Mac Patrick at November 4, 2009 10:12 AM

BS=225
SP=135
DL=305

CF Total= 665
Strict form
m/27/205

Comment #103 - Posted by: Bryce at November 4, 2009 10:17 AM

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

Comment #104 - Posted by: Mike Pack at November 4, 2009 10:20 AM

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 :(

Comment #105 - Posted by: Annie Bull at November 4, 2009 10:25 AM

Squat: 235lbs (PR)
OHP: 155lbs (PR)
DL: 315lbs
(PR:325)
total: 705 (tied PR)

Comment #106 - Posted by: headhunter at November 4, 2009 10:36 AM

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

BS - 235
SP - 140
DL - 295

Comment #107 - Posted by: Benny at November 4, 2009 10:36 AM

BS: 47x3-49x3-51x3
SP: 45-47-49(f)
DL: 71x5

total 371.8 (last time 363)

Comment #108 - Posted by: JR78 at November 4, 2009 10:40 AM

M/26/140/5'11"

BS-250(PR by 5)
SP-130(PR is 135)
DL-365(Pr by 5)

Total- 745

Comment #109 - Posted by: Jon at November 4, 2009 10:44 AM

#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.

Comment #110 - Posted by: Broadwater at November 4, 2009 10:48 AM

BS - 245, no gain
SP - 115, no gain
DL - 300, no gain
Very disappointed

Comment #111 - Posted by: SB at November 4, 2009 10:54 AM

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

Comment #112 - Posted by: LBW at November 4, 2009 11:08 AM

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...

Comment #113 - Posted by: Clay at November 4, 2009 11:10 AM

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

Comment #114 - Posted by: cheeks at November 4, 2009 11:17 AM

405# Back Squat 455# Partial
135# Shoulder Press
315# Deadlift

Comment #115 - Posted by: Linwood Wright at November 4, 2009 11:19 AM

m/20/6'1"/170

BS: 360
SP: 110
DL: 355
CFT: 825

15lbs improvement over last time.

Comment #116 - Posted by: ericthered at November 4, 2009 11:20 AM

squat 215
press 110
deadlift 305
total 630

no changes

Comment #117 - Posted by: jc at November 4, 2009 11:20 AM

TM - 223
(M/23/165lbs - 5'7")

squat - 375lbs
press - 165lbs
deadlift - 405lbs

Total - 945

Comment #118 - Posted by: Brandon at November 4, 2009 11:30 AM

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!!!!!!

Comment #119 - Posted by: Troy at November 4, 2009 11:38 AM

Back squat: 140 PR
Shoulder Press: 100 PR
Deadlift: Skipped. Back still hurts from last time I did deadlifts.

Comment #120 - Posted by: WR at November 4, 2009 11:44 AM

#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.

Comment #121 - Posted by: TP M-39 6'1" 198 # at November 4, 2009 11:46 AM

Male, 29yo, 155lbs
squat- 185
s/press- 105
d/lift- 255

Comment #122 - Posted by: Steve at November 4, 2009 11:47 AM

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

Comment #123 - Posted by: Bart at November 4, 2009 11:54 AM

Max have generally stayed the same the past few months.
Squat: 385
Deads: 505
Press: 205
Total: 1095

Ht: 6'2
Wt: 203

Comment #124 - Posted by: Jacob at November 4, 2009 11:55 AM

#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.

Comment #125 - Posted by: CW at November 4, 2009 11:59 AM

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)

Comment #126 - Posted by: steph at November 4, 2009 12:05 PM

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

Comment #127 - Posted by: magnus 24/5'8"/155 at November 4, 2009 12:06 PM

Squat: 295
Press: 125
Deadlift: 335

Comment #128 - Posted by: kylec at November 4, 2009 12:07 PM

As Rx'd:

Squat: 275
Press: 155
Deadlift: 405

Total: 835

Comment #129 - Posted by: Ian Carey m/25/6'1"/180 at November 4, 2009 12:09 PM

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!

Comment #130 - Posted by: cfw at November 4, 2009 12:16 PM

As rx'd:

Squat = 245
Press = 155
Deadlift = 310

Total = 710

Comment #131 - Posted by: Shawn B. M - 37 - 153# - 5'9" at November 4, 2009 12:18 PM

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

Comment #132 - Posted by: Cookie at November 4, 2009 12:23 PM

As rx'd

Squat: 275
Shoulder Press: 115
Deadlift: 305

Comment #133 - Posted by: stryder9 M/35yrs/155#/5'8" at November 4, 2009 12:24 PM

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"

Comment #134 - Posted by: joey at November 4, 2009 12:25 PM

As rx'd:

BS = 405
DL = 405
SP = 165

M/5'9"/200/37

Comment #135 - Posted by: TREVOR at November 4, 2009 12:26 PM

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 #136 - Posted by: Gloria F/28/5'8"/132 at November 4, 2009 12:30 PM

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!!!

Comment #137 - Posted by: troy at November 4, 2009 12:32 PM

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.

Comment #138 - Posted by: Kamper/M/45/74"/200 at November 4, 2009 12:34 PM

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

Comment #139 - Posted by: Annie Bull at November 4, 2009 12:44 PM

305 Back Squat PR by 20
135 Shoulder Press PR by 10
305 Deadlift PR by 20

745 previous best 695

Comment #140 - Posted by: Cleveland at November 4, 2009 12:52 PM

755

Comment #141 - Posted by: Chris gordillo at November 4, 2009 12:55 PM

squat = 100kg
press = 50kg
deadl = 127.5kg

total = 277.5kg PR

Comment #142 - Posted by: Tamas at November 4, 2009 12:58 PM

back squat 285
press 145
dead 345
775 on my way to 1,000
no pr's but solid form throughout

Comment #143 - Posted by: Broadwater at November 4, 2009 12:59 PM

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

Comment #144 - Posted by: power-girl at November 4, 2009 1:12 PM

As posted
Squat 180kg
Press 65Kg
Deadlift 220Kg
Total 465Kg = 1023 pounds

M/37/1.88m/97kg

Comment #145 - Posted by: FB at November 4, 2009 1:14 PM

First Crossfit Total

BS 205
SP 115
DL 255

Total: 575

18/m/165

Comment #146 - Posted by: Fintan at November 4, 2009 1:21 PM

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.

Comment #147 - Posted by: Justin Hatcher at November 4, 2009 1:24 PM

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

Comment #148 - Posted by: ccfeldt at November 4, 2009 1:41 PM

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.

Comment #149 - Posted by: lkeclvrt at November 4, 2009 1:41 PM

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!

Comment #150 - Posted by: Mike at November 4, 2009 1:43 PM

f/26/5'3"/145

(in kilos)

107.5 - 46 - 150

CFT = 303.5 (667.7lbs)

Comment #151 - Posted by: Brett at November 4, 2009 1:50 PM

BS-375(PR)
SP-195(PR)
DL-435(PR)
------------
total=1005!!!(PR)

Comment #152 - Posted by: Jonblaze at November 4, 2009 1:56 PM

Squat = 485 (220kg)
Shoulder press = 220 (100kg)
Deadlift = 396 (180kg)

Total = 1101 lbs (500 kg)

Boooom!! New PR!

Comment #153 - Posted by: jamesrugger 30yo 5'9 225 at November 4, 2009 1:57 PM

BS-275
SP-195
DL-335

Total=805

Comment #154 - Posted by: Pluth/28/6'/196 at November 4, 2009 1:58 PM

Wod as rx'd

Squat: 425
Press: 205
DeadLift: 485
Total: 1115

Comment #155 - Posted by: Sam L at November 4, 2009 2:03 PM

Hi kids,
Male--26--150lbs--5'7

Squat: 285
Press: 125
Dead-lift: 355
Total: 765

Comment #156 - Posted by: George W at November 4, 2009 2:07 PM

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

Comment #157 - Posted by: Gabriel at November 4, 2009 2:08 PM

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.

Comment #158 - Posted by: Mirko at November 4, 2009 2:08 PM

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.

Comment #159 - Posted by: JPW M/40/6'0"/155 at November 4, 2009 2:11 PM

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

Comment #160 - Posted by: johnathon in seattle 28/5'8/158 at November 4, 2009 2:17 PM

BS=225, up 5
SP=110,
DL=345, up 10
CFT=680, up 15

Comment #161 - Posted by: Raph at November 4, 2009 2:20 PM

M/57/160
B Squat 350
Press 140
D lift 318
Total 808
7# below PR, but I'm happy with it.

Comment #162 - Posted by: PeterN at November 4, 2009 2:21 PM

BS=275
SP=125
DL=335
Total: 735

Comment #163 - Posted by: Rosser at November 4, 2009 2:24 PM

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.

Comment #164 - Posted by: justaman - liberty sc at November 4, 2009 2:27 PM

m/19/150lbs

First time doing the Crossfit Total

Back squat = 295lbs
Shoulder press = 105lbs
Deadlift = 245lbs
Total = 645lbs

Comment #165 - Posted by: colton at November 4, 2009 2:30 PM

Back squat: 255lb
Press: 120lb
Deadlift: 365lb
Total: 740

Comment #166 - Posted by: R.Lee_Seattle at November 4, 2009 2:32 PM

backsquats: 335 (315)
shoulder press:135 (145)
deadlift: 335 (325)
total: 815 (775)
not expecting this type of change after the last CFT!

Comment #167 - Posted by: Go at November 4, 2009 2:35 PM

CFWU x3

BS: 255
SP: 95
DL: 295

CFT: 645 (585 last time)

Comment #168 - Posted by: Matthew at November 4, 2009 2:40 PM

Total: 655

Squat: 205(Weak)
Press: 150
DL: 300

BW: 165

Comment #169 - Posted by: Eric at November 4, 2009 2:42 PM

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.

Comment #170 - Posted by: Jeff A at November 4, 2009 2:42 PM

715

Comment #171 - Posted by: kungfujoe at November 4, 2009 2:44 PM

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

Comment #172 - Posted by: Melanie at November 4, 2009 2:49 PM

BS 185 PR (up 5 from previous)
SP 75 (down 5 from previous)
DL 240 (PR) (up 10)

=490 total

Comment #173 - Posted by: jill 31/122/5'4 at November 4, 2009 2:52 PM

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

Comment #174 - Posted by: Lewis Hoffman (32/6'0"/175) at November 4, 2009 2:58 PM

As Rx'd:
Back Squat: 295 (failed at 315)
Shoulder Press: 155
Deadlift: 365

Total: 815

Improvement from last CFT (790)!

Comment #175 - Posted by: Adversary X-Fit at November 4, 2009 3:00 PM

BS: 325
SP: 140
DL: 410
Tot 875

Comment #176 - Posted by: Mike Morgan at November 4, 2009 3:04 PM

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)

Comment #177 - Posted by: AndersI, KFOR SWECON at November 4, 2009 3:15 PM

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.

Comment #178 - Posted by: dutch at November 4, 2009 3:23 PM

bs-342(all the weight i have)
sp-170
dl-342

cf total=854

Comment #179 - Posted by: bart -m/21/5'9"/155 at November 4, 2009 3:27 PM

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.

Comment #180 - Posted by: tom lobach at November 4, 2009 3:27 PM

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.

Comment #181 - Posted by: Renzo at November 4, 2009 3:28 PM

m/42/165/6'

bs: 260 (last time: 250)
sp: 125 (lt: 125--sigh)
dl: 355 (lt: 345--ok, better)

Comment #182 - Posted by: P&M at November 4, 2009 3:31 PM

820lbs total
155
265
395

Comment #183 - Posted by: Charles L at November 4, 2009 3:35 PM

BS 285
DL 365
SP 140

Comment #184 - Posted by: kettlehell at November 4, 2009 3:38 PM

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

Comment #185 - Posted by: TPDFISH at November 4, 2009 3:45 PM

M/42/5'11"/175

SP--115
BS--225
DL--315

Comment #186 - Posted by: nutfam at November 4, 2009 3:48 PM

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

Comment #187 - Posted by: Shea at November 4, 2009 3:49 PM

M/24/5'9"/175

BS: 365
SP: 185
DL: 365

All lifts raw

Comment #188 - Posted by: Damian at November 4, 2009 3:52 PM

BW 155

BS-425
SP-185
DL-515
1125

Comment #189 - Posted by: alan at November 4, 2009 3:53 PM

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!!!!

Comment #190 - Posted by: NateM at November 4, 2009 3:53 PM

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

Comment #191 - Posted by: Eric Pelletier at November 4, 2009 3:56 PM

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

Comment #192 - Posted by: jeremy miranda at November 4, 2009 3:57 PM

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.

Comment #193 - Posted by: Trent at November 4, 2009 3:57 PM

BS 415
SP 153
DL 396

total 964

Comment #194 - Posted by: BSharp 23m/5'8"/185 at November 4, 2009 3:58 PM

No CFT today, fasted yesterday for lab work today. Did CFWU then light Back squats, Shoulder press and Deadlift.
m/52/215

Comment #195 - Posted by: Pete In Sun City at November 4, 2009 4:00 PM

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

Comment #196 - Posted by: jsr at November 4, 2009 4:02 PM

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!

Comment #197 - Posted by: mas 52/M/150 at November 4, 2009 4:04 PM

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?

Comment #198 - Posted by: mikes at November 4, 2009 4:06 PM

M 5'113/4- 190- 28y
880 first time

Comment #199 - Posted by: Abdiel at November 4, 2009 4:09 PM

DL-385
Press-165
Squat-295

Comment #200 - Posted by: JRob at November 4, 2009 4:12 PM

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

Comment #201 - Posted by: Sesoku at November 4, 2009 4:15 PM

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

Comment #202 - Posted by: Horst at November 4, 2009 4:15 PM

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

Comment #203 - Posted by: Kevin Rogers (Springfield, IL) at November 4, 2009 4:27 PM

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.

Comment #204 - Posted by: jpatrick at November 4, 2009 4:31 PM

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

Comment #205 - Posted by: SeanMerron at November 4, 2009 4:32 PM

rehabbing knee today. rather be CFing

Comment #206 - Posted by: Kyle A. at November 4, 2009 4:33 PM

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

Comment #207 - Posted by: gregorioz at November 4, 2009 4:34 PM

m/35/6ft/220

SP=170
BS=365
DL=385
CFT=920

Comment #208 - Posted by: will at November 4, 2009 4:37 PM

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

Comment #209 - Posted by: Wayne at November 4, 2009 4:38 PM

M/25/185/5'11"

SP=155
BS=275
DL=365
CFT=795

Comment #210 - Posted by: Stephen at November 4, 2009 4:41 PM

SP = 105 pr
BS = 215 pr
DL = 275 pr

Total = 595

Comment #211 - Posted by: jlyssand - 27/M/170/5'11 - Seattle at November 4, 2009 4:53 PM

BS: 250#
SP: 125
DL: 325

Total: 700 (PR)

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

Comment #212 - Posted by: angstadt at November 4, 2009 4:57 PM

As prescribed:

BS: 520 (PR)
SP: 205
DL: 525 (PR)

Total: 1250 (PR)

M/34/70/205

Comment #213 - Posted by: B Bowen at November 4, 2009 5:01 PM

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?

Comment #214 - Posted by: Ronnieboy at November 4, 2009 5:02 PM

M/22/5'7"/170

BS 325
SP 145
DL 365

CFT 835

Comment #215 - Posted by: chris at November 4, 2009 5:03 PM

C: 315,325,340f
135,145,155f
325,335,345
Total = 815

BG: 205,215f,215
135,145f,145f
255,265,270f
Total = 615

Comment #216 - Posted by: Xfit Rice Owls at November 4, 2009 5:06 PM

squat 245
sp 135
dl 335
total: a pitiful 715
strength to weight ratio: 4.61

21/m/155/5'8

Comment #217 - Posted by: Clack_Attack at November 4, 2009 5:06 PM

m/170

bs 265(-10)
sp 150(-5)
dl 390(+5)pr
total=805

Comment #218 - Posted by: jnel at November 4, 2009 5:07 PM

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

Comment #219 - Posted by: liv4tris at November 4, 2009 5:08 PM

My first total.
685

M/22/165

Comment #220 - Posted by: luke at November 4, 2009 5:11 PM

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!

Comment #221 - Posted by: Kevin C. at November 4, 2009 5:20 PM

5RM BS: 250
5RM Press: 185
5RM DL: 350
5RM Total: 785

Comment #222 - Posted by: Josh M/34/74"/195# at November 4, 2009 5:21 PM

M/22/202

BS:353 lbs
SP:202 lbs
DL:501.5 lbs

Comment #223 - Posted by: Cody Bailey at November 4, 2009 5:23 PM

33/m/165

sqaut: 315
military press: 135
dl: 405

total: 855

Comment #224 - Posted by: karim at November 4, 2009 5:31 PM

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!)

Comment #225 - Posted by: ryan 6'/32/184 at November 4, 2009 5:33 PM

Back Squat- 225 (pretty darn low)
Shoulder Press- 125 (tried good form)
Deadlift- 275 (iffy form... bent in back to much)
Total- 625

Comment #226 - Posted by: Samuel M/19/150 at November 4, 2009 5:39 PM

40/60"/220

dl 385
squat 415
shoulder 170

cft 970

Comment #227 - Posted by: mscfm at November 4, 2009 5:42 PM

First time 365, last time 465

BS: 175(PR)
SP: 90 (PR)
DL: 225(PR)


Total: 490(PR)

Comment #228 - Posted by: brittk at November 4, 2009 5:42 PM

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.

Comment #229 - Posted by: Pedro Barrera,Scotland at November 4, 2009 5:46 PM


Elected to do deadlifts instead.

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

Comment #230 - Posted by: Camille F/38/132/5'4" at November 4, 2009 5:47 PM


Squat - 255
Press - 145
DL - 335

705 Total

Comment #231 - Posted by: Jeryd at November 4, 2009 5:49 PM

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#.

Comment #232 - Posted by: GNC M/22//5'10"/185# at November 4, 2009 5:52 PM

M/25/6'/215

DL- 355
SP- 185
BS- 245

Total- 785

Comment #233 - Posted by: matt z at November 4, 2009 5:55 PM

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

Comment #234 - Posted by: B. Rhaly at November 4, 2009 5:55 PM

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.

Comment #235 - Posted by: Izaik at November 4, 2009 5:57 PM

DL-315
SP-135
BS-235
CFT-685
ALL PR'S!

Comment #236 - Posted by: Nick 22/M/5'5''/150 at November 4, 2009 5:57 PM

32/m/185/5'7

BS- 275
SP- 135
DL- 370 (x2)

Finally dead lifted twice my body weight.

Comment #237 - Posted by: r.page at November 4, 2009 6:00 PM

m/29/5'11/168

bs 126kg pr first in a year
press 62kg
dl 190kg but losing back-- probably need more squat

Comment #238 - Posted by: Ian Mosher CFATL (aka Skittles) at November 4, 2009 6:03 PM

#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.

Comment #239 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at November 4, 2009 6:08 PM

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.

Comment #240 - Posted by: phil g atlanta, ga cf since 8/21/09 at November 4, 2009 6:09 PM

27/M/150 First Time Maxing Out

Squat-235 Could go higher, no bumpers/spotter
Press-115
Dead-265

Total=615

Comment #241 - Posted by: BonShaBon at November 4, 2009 6:12 PM

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.

Comment #242 - Posted by: rjf (Since 07-20-07. WOD no. 629) at November 4, 2009 6:15 PM

m/37/187/72"

Squat=285lbs (20lbs increase)
Press=155lbs (9lbs increase)
DL=365lbs (10lbs increase)
CF Total=805lbs (39lbs increase)

Comment #243 - Posted by: VooDoo Medic at November 4, 2009 6:16 PM

Press: 155 failx2
DL: 335, quit while I was ahead of lower back
Squat: 275, deep squat
during top3, chavez spot

Comment #244 - Posted by: Ajax at November 4, 2009 6:19 PM

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:)

Comment #245 - Posted by: donny b at November 4, 2009 6:30 PM

245 back squat
150 shoulder press
305 deadlift
700 total

Comment #246 - Posted by: Cory at November 4, 2009 6:33 PM

210 bs
120 sp
210 dl

540 total
previous 525
pr 630

Comment #247 - Posted by: Ticotexas M/40/69/150 at November 4, 2009 6:35 PM

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

Comment #248 - Posted by: Megan-crossfitnasti at November 4, 2009 6:43 PM

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.

Comment #249 - Posted by: MoisesDelMar M/26/165/5'8'' at November 4, 2009 6:47 PM

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

Comment #250 - Posted by: kranny at November 4, 2009 6:55 PM

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

Comment #251 - Posted by: GW at November 4, 2009 7:02 PM

m49/6'2"/190
strictest form I've ever done.
squat 285
press 150 PR!
deadlift 300
total 735

Comment #252 - Posted by: bob at November 4, 2009 7:10 PM

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.

Comment #253 - Posted by: ericthered at November 4, 2009 7:12 PM

Shoulder Press-135
Deadlift-315
Squat-515

CFT-965

Comment #254 - Posted by: Tyler E at November 4, 2009 7:14 PM

m/29/5'8"/155

Back Squat: 330
Shoulder Press: 145
Deadlift: 355

830 (PR!)

Comment #255 - Posted by: Zeb at November 4, 2009 7:24 PM

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.

Comment #256 - Posted by: jeff at November 4, 2009 7:27 PM

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

Comment #257 - Posted by: BC at November 4, 2009 7:27 PM

775

Comment #258 - Posted by: Jose Riesco III at November 4, 2009 7:42 PM

755

Comment #259 - Posted by: jose Riesco III at November 4, 2009 7:43 PM

BS: 245
SP: 120
DL: 275

Total: 640 a PR

Comment #260 - Posted by: NUcf m/23/5'7"/155 at November 4, 2009 7:45 PM

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

Comment #261 - Posted by: morrowesq at November 4, 2009 7:55 PM

BS - 245
SP - 130
DL - 245
Total - 620
Did a 1,000 meter swim before WOD.

Comment #262 - Posted by: Burko 47/170/5'10 at November 4, 2009 7:55 PM

Tabata row, 1035m

DL 315x3. But no time for CFT as usual

Comment #263 - Posted by: Apolloswabbie 6'2" 205 45 yoa at November 4, 2009 8:06 PM

M/41/197/5'9"
First CFT, long time since I lifted heavy
BS = 185
SP = 135
DL = 250
Total = 570

Comment #264 - Posted by: Tim C at November 4, 2009 8:17 PM

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!

Comment #265 - Posted by: Ransom at November 4, 2009 8:18 PM

M/25/5'9"/195

BS - 280#
SP - 160#
DL - 335#
Total - 775#

Comment #266 - Posted by: AST at November 4, 2009 8:18 PM

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

Comment #267 - Posted by: Ransom at November 4, 2009 8:20 PM

M/27/5'6"/220

BS- 300
SP- 135
DL- 300

Total- 735

Comment #268 - Posted by: Frizz22 at November 4, 2009 8:22 PM


limited weights at home

Humberto
DL 124#
OS 89.8#
SP 89.8#

Karla
DL 89.8#
BS 89.8#
SP 45#

Comment #269 - Posted by: humberto at November 4, 2009 8:22 PM

M/30/5’10’/ 150

"CrossFit Total"

Back squat, 1 rep (205)
Shoulder Press, 1 rep (125)
Dead lift, 1 rep (325)

655 TOTAL

Comment #270 - Posted by: Santi at November 4, 2009 8:39 PM

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.

Comment #271 - Posted by: KaziK M/25/5'10''/170 at November 4, 2009 8:53 PM

M/48/6'3"/195

BS-265 (PR)
SP-135
DL-345 (PR)

CF total=745

Comment #272 - Posted by: JimL at November 4, 2009 8:59 PM

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

Comment #273 - Posted by: Francis Vu Nguyen at November 4, 2009 9:07 PM

713 (265, 142, 306) BW = 159
All PR's

Comment #274 - Posted by: Hari at November 4, 2009 9:20 PM

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 :)

Comment #275 - Posted by: Eric Gohl 21/5'10/163 at November 4, 2009 9:21 PM

713 (265, 142, 306) BW = 159
All PR's

Comment #276 - Posted by: Hari at November 4, 2009 9:23 PM

135 SP
335 BS
430 DL

900 Total

Comment #277 - Posted by: JoeNavy at November 4, 2009 9:31 PM

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!

Comment #278 - Posted by: Varp at November 4, 2009 9:32 PM

BS: 260
SP: 130.5
DL: 335

725.5

bwt ~ 150

Comment #279 - Posted by: Mad Max at November 4, 2009 9:37 PM

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)

Comment #280 - Posted by: KAL at November 4, 2009 9:44 PM

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

Comment #281 - Posted by: JD at November 4, 2009 9:47 PM

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

Comment #282 - Posted by: SAT at November 4, 2009 9:49 PM

Back Squat: 200
Shoulder Press:130
Deadlift:270

Comment #283 - Posted by: BobbyHenley at November 4, 2009 9:50 PM

Back Squat: 200 Lbs
Shoulder Press:130 Lbs
Deadlift:270 Lbs

Total: 600 Lbs

Comment #284 - Posted by: BobbyHenley at November 4, 2009 9:50 PM

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

Comment #285 - Posted by: Carlos Cinco TM 223 at November 4, 2009 10:00 PM

M/26/5'8/160

bs: 415#
sp: 155#
dl: 402#

cft: 972#

Comment #286 - Posted by: Dw at November 4, 2009 10:14 PM

BS: 475 on Smith (only squat available)
SP: 145
DL: 395

Comment #287 - Posted by: Franco M/34/5'8"/178 at November 4, 2009 10:31 PM

Male / 32 / 5'11 / 175 lbs

squat: 275
press: 125
deadlift: 275

675 lbs

Comment #288 - Posted by: Panterro at November 4, 2009 10:37 PM

BS-350
SP= 160
DL= 355

total= 865 old total: 860

m/197/46/5'9"

Comment #289 - Posted by: Christopher Haley at November 4, 2009 11:12 PM

Male / 23 / 5'8 / 150 / Newbie

BS = 205
SP = 105
DL = 275

TOT = 585

Comment #290 - Posted by: K.C. at November 4, 2009 11:35 PM

squat-345
press-180
DL- 365
total 890

Comment #291 - Posted by: Lemmy m/33/6'2/180 at November 5, 2009 12:24 AM

As rx'd:

Squat = 405 PR
Press = 225 PR
Deadlift = 455 PR

Total = 1105 PR

Comment #292 - Posted by: pp 29m/71"/215 at November 5, 2009 12:32 AM

M/39/5'9"/185
Total= 945
Press 135 PR
Squat 405 PR
DL 405

Comment #293 - Posted by: Jeremy at November 5, 2009 1:14 AM

24/m/175

BS: 335, 355, 355
SP: 175, 175, 180F
DL: 405, 410F, 410F

355, 175, 405 = 935

Comment #294 - Posted by: NickR at November 5, 2009 1:16 AM

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!)

Comment #295 - Posted by: Rick C. m/33/5'7"/150 at November 5, 2009 1:22 AM

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!

Comment #296 - Posted by: Bean at November 5, 2009 1:54 AM

225# back
150# mil press (155# very close)
315 dead

690# totarl (pr 700)

Form/techniqued focused!

Comment #297 - Posted by: Deano at November 5, 2009 3:55 AM

As RX'd- 905

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

Comment #298 - Posted by: Sykas m/25/5'9''/185 at November 5, 2009 4:24 AM

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

5 rounds:
500m row
30 GHD Situps
15 Deadlifts 250#

29:12... smoked

Comment #299 - Posted by: Arthur M/34/5'11"/175 at November 5, 2009 4:27 AM

First time.... just starting CF.

BS: 285
SP: 180
DL: 305

Total: 770

Comment #300 - Posted by: M.Z. at November 5, 2009 4:35 AM

BS - 225
SP - 125
DL - 285 (PR)

Total: 635 (PR)

Comment #301 - Posted by: bsw - M/34/6'/175 at November 5, 2009 4:37 AM

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 #302 - Posted by: Matthew J. at November 5, 2009 4:42 AM

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


No straps.

Comment #303 - Posted by: B Bowen at November 5, 2009 5:12 AM

Bs: 295?
Pr: 145
DL: 295

Comment #304 - Posted by: Hale at November 5, 2009 5:14 AM

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

Comment #305 - Posted by: MTR/m/5'9"/168 at November 5, 2009 5:29 AM

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

Comment #306 - Posted by: Chinchen at November 5, 2009 5:39 AM

BS: 215
SP: 120
DL: 265 (pr)

CFT: 600

Comment #307 - Posted by: cbecker at November 5, 2009 5:54 AM

250+150+355= 755

Comment #308 - Posted by: Travis W at November 5, 2009 6:03 AM

M/32/6'3"/200

285/155/345

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

Comment #309 - Posted by: Ben S at November 5, 2009 6:20 AM

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!

Comment #310 - Posted by: Bryan K at November 5, 2009 6:22 AM

BS 345
DL 365
SP 175

TOTAL 885
no straps probably could of done more on backsquat but have no bumpers

Comment #311 - Posted by: ianb at November 5, 2009 6:31 AM

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

Comment #312 - Posted by: Tyler B at November 5, 2009 6:32 AM

M/23/5'10/163lbs

SQ: 232 (PR by 5lbs)
SP: 148 (PR by 12lbs)
DL: 342 (Unchanged)

Total: 722

Comment #313 - Posted by: Jack - CF Wyre Forest at November 5, 2009 6:37 AM

F/41/135/5'8"

First time doing the CFT

SP - 80# (PR)
BS - 175# (No Spotter so stopped here)
DL - 170#

CFT - 425

Comment #314 - Posted by: liv4tris at November 5, 2009 6:38 AM

Me
Squat 100Kg
Press 50Kg
Deadlift 165Kg
Total 315Kg
James
Squat 100Kg
Press 55Kg
Deadlift 120Kg
Total 275Kg

Comment #315 - Posted by: Optimistic Dan at November 5, 2009 6:41 AM

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

20/6'1"/198

BS-309
SP-167
DL-412
TOTAL-888
All same as last moths new PRs.

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

Comment #316 - Posted by: Meat at November 5, 2009 6:50 AM

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!

Comment #317 - Posted by: John T at November 5, 2009 7:28 AM

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!

Comment #318 - Posted by: Josh at November 5, 2009 7:29 AM

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!

Comment #319 - Posted by: Jorge Montesinos` at November 5, 2009 7:42 AM

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

Comment #320 - Posted by: Luke/m/33/5'9"/230 at November 5, 2009 7:48 AM

BS - 385
DL - 315
SP - 250

Total = 900

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

Comment #321 - Posted by: Luke/m/29/5'9"/185 at November 5, 2009 7:52 AM

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

Comment #322 - Posted by: MaryStella F/32/5'6"/135 NEPA crossfit at November 5, 2009 8:02 AM

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

Comment #323 - Posted by: Tony 31/m/184/72" at November 5, 2009 8:16 AM

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

Comment #324 - Posted by: beemer (f/38/5'4"/130) at November 5, 2009 8:17 AM

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)

Comment #325 - Posted by: Ian C at November 5, 2009 8:21 AM

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)

Comment #326 - Posted by: gs at November 5, 2009 8:39 AM

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!!!!

Comment #327 - Posted by: PDid at November 5, 2009 8:46 AM

285, 155 (PR), 395

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

Comment #328 - Posted by: Ben (71" 194#) at November 5, 2009 8:57 AM

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.

Comment #329 - Posted by: Ben (71" 194#) at November 5, 2009 8:58 AM

BS - 245#
OP - 90#
DL - 265#

no PRs

Comment #330 - Posted by: CME f/30/165/5'6 at November 5, 2009 9:07 AM

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 #331 - Posted by: Juggernaut m/37/195/5'8" at November 5, 2009 9:22 AM

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.

Comment #332 - Posted by: Kranny at November 5, 2009 9:22 AM

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

Comment #333 - Posted by: fosterww98 at November 5, 2009 9:37 AM

squat - 325
sp - 185
dl - 405

total= 915 (pr)

Comment #334 - Posted by: rr81 at November 5, 2009 10:01 AM

Squat - 275lb
Shoulder Press - 140lb
Dead Lift - 325lb

Comment #335 - Posted by: Derek at November 5, 2009 10:38 AM

bw - 175

bs - 460pr (+5)
sp - 135 (+10)
dl - 425 (-20) some back pain from a failed 475 bs attempt
CFT - 1020 (-5)

Comment #336 - Posted by: bookworm at November 5, 2009 11:12 AM

355lb DL (PR!)
145lb SP (PR = 155lb)
305lb BS (PR = 325lb)
total: 805

Comment #337 - Posted by: gary martins at November 5, 2009 11:12 AM

BS 405
SP 185
DL 475
CFT 1065

Comment #338 - Posted by: mrd m/25/5'10"/195 at November 5, 2009 11:21 AM

squat 180 but not sure if i went down far enough
press 110
deadlift failed at 275
did 4 at 225

Comment #339 - Posted by: luke Pettigrew m34/5,10/150 at November 5, 2009 11:27 AM

Squat 295 (used smith machine)
Dead 315lbs
Press 115lbs

Comment #340 - Posted by: Jay at November 5, 2009 11:33 AM

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?

Comment #341 - Posted by: Mark at November 5, 2009 11:43 AM

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

Comment #342 - Posted by: Allan at November 5, 2009 11:48 AM

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.

Comment #343 - Posted by: Dan D. at November 5, 2009 12:17 PM

M/35/170/5'9"

BS: 275 (+10#)
SP: 150 (+5#)
DL: 295 (+20#)

CFT = 720 (increased by 35#)

Comment #344 - Posted by: Kiko at November 5, 2009 12:24 PM

27/M/5'7/200

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

Shoulder Press - 185

Deadlift - 365

Total - 865

Comment #345 - Posted by: Coffeefan at November 5, 2009 12:25 PM

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.

Comment #346 - Posted by: Mel 36m/5'10"/170 at November 5, 2009 12:30 PM

155 for sp

285 for squat

335 for dl

total = 775

Comment #347 - Posted by: mulcahy at November 5, 2009 12:32 PM

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

Comment #348 - Posted by: TJ at November 5, 2009 12:42 PM

245/135/325=705

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

Comment #349 - Posted by: Jim D. 49 yom 165# at November 5, 2009 12:59 PM

bs 365
sp 195
dl 390
total 950

Comment #350 - Posted by: colin k at November 5, 2009 1:29 PM

SQUAT: 275
PRESS: 135
DEADLIFT: 275
=================
TOTAL: 685

Comment #351 - Posted by: mnetheri at November 5, 2009 1:34 PM

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

Comment #352 - Posted by: Rebar [51y/m/10st9/70"] at November 5, 2009 1:51 PM

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.

Comment #353 - Posted by: Valery in Seattle F/25/115/5'3" at November 5, 2009 2:04 PM

SQ: 375pr
SP: 170
DL: 405

Total: 950pr

Comment #354 - Posted by: ferb44 at November 5, 2009 2:21 PM

Back Squat - 315
Should Press - 120
Deadlift - 295
Total: 750

Comment #355 - Posted by: Dryw m/31/5'9/166 at November 5, 2009 2:21 PM

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.

Comment #356 - Posted by: Clinton Canaday - 23/6'3"/210 at November 5, 2009 2:24 PM

A day late, but made the goal

BS-405 new pr
SP-205
DL-435 30lbs heavier than last time

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

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

Comment #357 - Posted by: worm29 M/36/5'11"/200 at November 5, 2009 2:37 PM

m/31/210
sp-155
bs-280
dl-365(pr)
cft-800 (Pr)

Brad
sp-115
bs-245(pr)
dl-255
cft-615(pr)

Comment #358 - Posted by: rstrang at November 5, 2009 2:58 PM

CFWU 10x3

bs 290
sp 155
dl 320- ran out of weights

total 765 lbs

Comment #359 - Posted by: Blutke at November 5, 2009 3:18 PM

BS 240
SP 150
DL 355
Total: 745 (tied pr)

Comment #360 - Posted by: GU997 at November 5, 2009 4:41 PM

M/35/177

sp 145
bs 275 (pr)
dl 315 (pr)

735 total (pr)

Comment #361 - Posted by: BillB at November 5, 2009 4:41 PM

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

Comment #362 - Posted by: Jorge Montesinos` at November 5, 2009 5:39 PM

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

Comment #363 - Posted by: brian p at November 5, 2009 6:01 PM

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.

Comment #364 - Posted by: Alan at November 5, 2009 6:36 PM

BS 195
SP 120
DL 225

CFT 540

Comment #365 - Posted by: MattP (m/48/5'11/175) at November 5, 2009 6:36 PM

245/135/245=625#

Comment #366 - Posted by: butter at November 5, 2009 6:38 PM

Mark: WOD

Theresa: Back Squat - 190
Press - 70
DeadLift - 255
CFT - 515

Comment #367 - Posted by: Mark & Theresa at November 5, 2009 7:02 PM

Squat: 305(PR), OP; 125(PR), DL: 325
Tot: 755

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

Comment #368 - Posted by: Steph M/34/5'6"/147 at November 5, 2009 7:34 PM

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.

Comment #369 - Posted by: Dr. Suess M/38/5'8"/145lbs at November 5, 2009 7:54 PM

BS - 335 (pr)
SP - 170
DL - 415
Total - 920

Comment #370 - Posted by: cja at November 5, 2009 7:58 PM

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)

Comment #371 - Posted by: Archer6479 at November 5, 2009 8:33 PM

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.

Comment #372 - Posted by: billy at November 5, 2009 9:13 PM

Still working on form for back squats and suck at the shoulder press.
Squat - 175lb
Press - 95lb
Deadlift - 245lb

Comment #373 - Posted by: Chris at November 5, 2009 10:37 PM

PP 165 BS 275 DL 405 CFTOTAL: 845

Comment #374 - Posted by: Wade at November 5, 2009 10:38 PM

first cftotal

23/m/205

squat - 215
press - 135
deadlift - 185

total - 535

Comment #375 - Posted by: esb at November 5, 2009 11:01 PM

First cft.

M/18/185

squat: 365
press: 145
dl: 325

total:835

Comment #376 - Posted by: Josh artale at November 5, 2009 11:53 PM

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.

Comment #377 - Posted by: Lance at November 6, 2009 3:17 AM

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

Comment #378 - Posted by: Memuc at November 6, 2009 3:46 AM

In kgs

122.5
72.5
167.5

CF total = 362.5

All PRs

Comment #379 - Posted by: vino63 at November 6, 2009 4:19 AM

Back Squat 345lbs
Shoulder P 140
Deadlift 385

Total 870

Comment #380 - Posted by: Tim H. 23/5'10"/170 at November 6, 2009 4:24 AM

BS-135
SP-105
DL-225

Comment #381 - Posted by: CC at November 6, 2009 4:32 AM

M/24/180/6'

Total: 815

Comment #382 - Posted by: Mike EGFD at November 6, 2009 5:58 AM

First total since May:

Squat - 275
PP - 135
Deadlift - 315

Total = 725 (40 short of PR)

Comment #383 - Posted by: MJS at November 6, 2009 6:00 AM

BS - 275
SP - 115
DL - 275

m/22/158

Comment #384 - Posted by: Patrick at November 6, 2009 6:12 AM

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.

Comment #385 - Posted by: Dale_Saran at November 6, 2009 6:14 AM

I am behind again...

CFT
BS - 170
Press- 90
DL - 255

Comment #386 - Posted by: cvdh at November 6, 2009 6:30 AM

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.

Comment #387 - Posted by: C. Piazza at November 6, 2009 6:35 AM

130kg squat
55kg shoulder press
130kg deadlift

Comment #388 - Posted by: Rivs at November 6, 2009 6:49 AM

squat - 205#
press - 115#
deadlift - 275#

total - 595#

Woo. Now how do I increase my sp?

Comment #389 - Posted by: Alex/M/24/6'3"/183 at November 6, 2009 7:38 AM

squat - 330#
press - 175#
deadlift - 330#
total - 835#

Comment #390 - Posted by: Ysh at November 6, 2009 8:08 AM

M/59/6-2/209

BS 215
SP 120
DL 315

Total 650

Comment #391 - Posted by: JBGP at November 6, 2009 8:11 AM

BS 385
SP 215
DL 405

CFT- 1005

Comment #392 - Posted by: Mark Sterling 30/M/6'2"/200lbs at November 6, 2009 9:13 AM

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.

Comment #393 - Posted by: SeanD at November 6, 2009 12:46 PM

m/31/254

BS: 425
SP: 275
DL: 505

1205

Comment #394 - Posted by: B Miller at November 6, 2009 3:38 PM

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)

Comment #395 - Posted by: cmac at November 6, 2009 4:46 PM

530
Back squat 155-165-170
Shoulder press 105-105-105
Deadlift 235-245-255

Comment #396 - Posted by: Thompson m/28/5'8"/135 at November 6, 2009 5:35 PM

bs-260pr
sp-135
dl=380pr
stalled out on sp. Talk to trainer......

Comment #397 - Posted by: jlg m/47/170/5'10" at November 6, 2009 6:48 PM

Jake 20/155/ 5'9"

BS:220
SP:115
DL:305

Comment #398 - Posted by: WSU CrossFitters at November 6, 2009 6:51 PM

Jake 20/155/ 5'9"

BS:220
SP:115
DL:305

Comment #399 - Posted by: WSU CrossFitters at November 6, 2009 6:54 PM

BS: 450
SP: 200
DL: 450

Total: 1,100

Comment #400 - Posted by: amped 35/M/190/6' at November 6, 2009 7:02 PM

Last time 10/13:

BS - 185#
SP - 125#
DL - 225#

Total - 535#

This time:

BS - 225#
SP - 125#
DL - 295# PR!

Total 645# PR!!

Comment #401 - Posted by: Sting M/44/69"/160 at November 6, 2009 7:07 PM

BS - 265#
SP - 115#
DL - 325# pr

Total 705# pr

Comment #402 - Posted by: dingrr 51/m/175 at November 6, 2009 7:54 PM

m/36/6'/199

bs-205
sp-135
dl-205 (form)

Comment #403 - Posted by: pxm at November 6, 2009 8:17 PM

bs- 225
dl-225
sp-135
T- 585

Comment #404 - Posted by: djp at November 6, 2009 9:25 PM

bs 235
press 130
deadlift 305
cft: 670

Comment #405 - Posted by: wb at November 7, 2009 12:08 AM

Deadlift - 255
Squat - 195
Shoulder Press - 175
Total - 635

Comment #406 - Posted by: MattSeoul at November 7, 2009 6:24 AM

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!

Comment #407 - Posted by: gerard at November 7, 2009 7:13 AM

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

Comment #408 - Posted by: Tou at November 7, 2009 9:34 AM

Missed-Flu

Comment #409 - Posted by: Bphantom at November 7, 2009 10:37 AM

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. :)

Comment #410 - Posted by: lil johnny at November 7, 2009 11:33 AM

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

Comment #411 - Posted by: Eburley at November 7, 2009 12:02 PM

275 BS
175 SP
405 DL
No PRs, just getting over a week of sickness.

Comment #412 - Posted by: ChadWHall M/22/6'1/190 at November 7, 2009 2:51 PM

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"

Comment #413 - Posted by: RB at November 7, 2009 3:50 PM

BS: 247
SP: 107
DL: 302
total: 656 lbs 75lbs more than october
It works crossfit!

Comment #414 - Posted by: Crossfitmitis at November 7, 2009 6:28 PM

BS: 285 (PR - 80#)
SP: 155 (PR)
DL: 385 (PR - 30#)

Total: 825 lbs.

Comment #415 - Posted by: Bartev m/41/5'10"/205 at November 7, 2009 7:49 PM

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

Comment #416 - Posted by: Jimmy at November 8, 2009 5:19 AM

only time to squat today

max 105kg

Comment #417 - Posted by: Joe K M/22/6'0"/180 at November 8, 2009 9:14 AM

BS 225
SP 155
DL 275

Starting back again

Comment #418 - Posted by: David Winsinger at November 8, 2009 4:08 PM

BS 225
SP 155
DL 275

Starting back again

Comment #419 - Posted by: David Winsinger at November 8, 2009 4:09 PM

BS 225
SP 155
DL 275

Starting back again...

Comment #420 - Posted by: David Winsinger at November 8, 2009 4:10 PM

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)

Comment #421 - Posted by: Callum at November 8, 2009 7:19 PM

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.

Comment #422 - Posted by: Elaine in Scotland at November 9, 2009 1:42 AM

@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

Comment #423 - Posted by: stinker [27/m/160#] at November 9, 2009 5:19 AM

29/6'2"/190
dl : 305
sp: 120
sq: 225

total 650

Comment #424 - Posted by: Horst at November 9, 2009 7:20 AM

Total: 725.
BS: 255; SP: 135; DL: 335.

Prior Total PR was 785.
PR BS=280
PR DL=345.
PR SP=160.

Comment #425 - Posted by: morisong at November 9, 2009 7:26 AM

SQ: 108 (poor form)
SP: 60.5
DL: 118 (f)

Comment #426 - Posted by: James GS at November 9, 2009 11:04 AM

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.

Comment #427 - Posted by: Shane/31/6'/188 at November 9, 2009 12:22 PM

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.

Comment #428 - Posted by: Dinzy at November 9, 2009 2:06 PM

bs: 295 (pr)
sp: 165...tried 170 (f)
dl: 335

cft: 795 (pr)

Comment #429 - Posted by: al deezy (32m-155) at November 9, 2009 3:45 PM

BS 275
SP 145
DL 280

Comment #430 - Posted by: Erik 28/M/76.5"/200 at November 9, 2009 5:00 PM

BS 285 (PR)
SP 145 (tPR)
DL 405 (tPR)

Total = 835 (PR)

Comment #431 - Posted by: Miyagi 29/m/168# at November 9, 2009 7:09 PM

bs: 225
sp: 135 (f)
dl: 325 (pr)

Comment #432 - Posted by: N_Rahim 28/m/150# at November 9, 2009 7:16 PM

305+145+315=765

Comment #433 - Posted by: ecp2 at November 9, 2009 8:17 PM

back-squat: 140
shoulder-press: 110
dead-lift: 150
----
Total: 400

Comment #434 - Posted by: kws/m/28/170/5'10" at November 10, 2009 8:44 AM

Back sqaut 345

Sh press 205

DL 450

CFT 1000

Comment #435 - Posted by: Paul A at November 10, 2009 10:26 AM

Sh press = 135

DL = 305

Squat = 295

Comment #436 - Posted by: the polish rifle 25m/5'8/160 at November 10, 2009 10:59 AM

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.

Comment #437 - Posted by: Shayne Skarda at November 10, 2009 11:33 AM

S: 300 PR
SP: 150
DL: 405

total 855

Comment #438 - Posted by: john_20arkansas at November 10, 2009 1:21 PM

Back Squat (w/out belt): 345
Shoulder Press: 195 (PR)
Deadlift: 365, (missed at 405)
Total: 905 (PR)

Comment #439 - Posted by: Cbus A at November 10, 2009 3:14 PM

sp 190
bs 410
dl 450
tot=1050

Comment #440 - Posted by: jbark60 at November 10, 2009 7:18 PM


BS - 135 (pr by 10lbs!)
SP - 80
DL - 195 (pr by 10lbs!)

total: 410

Comment #441 - Posted by: annaminh f/35/120/5'4" at November 11, 2009 4:58 AM

Equipment maintenance day...Partial total
BW=185#
Press - 155#
DL - 375#
No Squat

Comment #442 - Posted by: JTeets at November 11, 2009 5:48 AM

SP: 135, 145f, 140f
BS: 225, 245, 265
DL: 355, 405f, 385
CT: 785

Coming off of shoulder injury. SP was crap today.

Comment #443 - Posted by: Honcho M/31/5'10"/170 at November 11, 2009 7:58 AM

BW 79kg

BS 130
SP 62,5
DL 167,5

TOTAL: 360kg (Last time 310kg)

Comment #444 - Posted by: Fred Frisell at November 11, 2009 10:08 AM

Press: 135
DL: 295
Squat: 245

Comment #445 - Posted by: chavez at November 11, 2009 12:54 PM

Sq - 365
SP - 165
DL - 375
________
--905--

Comment #446 - Posted by: MikeyPaul - m/28/5.8/170 at November 11, 2009 7:00 PM

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.

Comment #447 - Posted by: pz at November 12, 2009 1:54 AM

sq-345
sp-185
dl-470
1000

Expected more from the squat. :-/

Comment #448 - Posted by: ksyco m/5'11"/195 at November 12, 2009 2:59 PM

m/20/135
bs-195
sp-135
dl-185
total-515
first cft so not disappointed

Comment #449 - Posted by: varg at November 12, 2009 3:58 PM

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

Comment #450 - Posted by: jrm at November 12, 2009 6:37 PM

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)

Comment #451 - Posted by: Josh R at November 13, 2009 12:04 PM

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!

Comment #452 - Posted by: Nainoa at November 13, 2009 2:23 PM

Back squat 245
Shoulder press 115
Deadlift 295
Total 655

Comment #453 - Posted by: Drewski at November 13, 2009 6:04 PM

Squat - 225-290-295(PR)
Press - 105-120-130(PR)
Deadlift - 285-325-375

Total - 800 (PR!) - Finally!!

Comment #454 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at November 14, 2009 8:33 AM

SP - 95 (PR)
BS - 165 (PR)
DL - 190 (PR)

CF Total - 450 (PR)

Comment #455 - Posted by: Aaron T. 155/28M/6' at November 15, 2009 11:23 AM

"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

Comment #456 - Posted by: Louis Herrera 50 70" 179 at November 15, 2009 8:51 PM

M/35/6'/208

Shoulder press - 145 (PR)
Back Squat - 285 (PR)
Deadlift - 350 (PR)

Total = 780 (PR)

Comment #457 - Posted by: EREK at November 16, 2009 4:41 AM

m/40/67"/181#

OHS 5x3 95-100-105-110-115
Shoulder Press 95-115-135-145(f)-140

Comment #458 - Posted by: Anthony Rubino at November 16, 2009 6:28 AM

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.

Comment #459 - Posted by: Augustus at November 16, 2009 10:56 AM

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).

Comment #460 - Posted by: MoGreene at November 17, 2009 4:19 AM

BS: 285 (10lb PR)
SP: 140 (5lb PR)
DL: 385 (10lb PR)

810 Total

Comment #461 - Posted by: Jade_Jenny_M_23_190lbs at November 17, 2009 8:32 AM

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.

Comment #462 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at November 17, 2009 10:01 AM

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

Comment #463 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at November 17, 2009 10:17 AM

m/34/160
CFT:
Deadlift: 275
Shoulder Press: 170
Hack Squat: 365+

810

may have slightly strained shoulder on deadlift.

Comment #464 - Posted by: Schro at November 17, 2009 11:14 AM

CFT: 575#

BS: 235# (PR)
SP: 105# (PR)
DL: 235# (Fail--245)

Ernest 39/M/61"/165#

Comment #465 - Posted by: twiki2 at November 17, 2009 7:24 PM

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.

Comment #466 - Posted by: R.Lee_Seattle at November 18, 2009 8:34 PM

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

Comment #467 - Posted by: bcb373 at November 19, 2009 11:10 AM

dl 275
sq 275
press 145

total 695 PR!! Almost to 700!

Comment #468 - Posted by: ej at November 19, 2009 5:50 PM

m/29/6'1/195

as rx'd 1005

dl- 465
sp- 185
bs- 355

Comment #469 - Posted by: matt b grand cayman at November 20, 2009 6:01 AM

090907

BS - 275
SP - 160
DL - 385

Total - 820

091104

BS - 345
SP - 165
DL - 315

Total - 825

Comment #470 - Posted by: EMelton at November 23, 2009 10:33 AM

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

Comment #471 - Posted by: ceaver at November 23, 2009 11:12 PM

BS: 225,275,315,335(pr)
SP: 135,155,170(pr),175(f-close!)
DL: 225,275,315,355,365(pr)
Total: 870 (pr)

Comment #472 - Posted by: Mike Scott M/43/5'10"/210 at December 3, 2009 3:49 PM

bs: 550
Sp: 225
Dl: 625
Total: 1380


First time

Comment #473 - Posted by: jt at December 11, 2009 10:17 PM

bs - 385 lbs
Sp - 115 lbs
Dl - 295 lbs

Comment #474 - Posted by: rche9820 at December 12, 2009 9:41 AM

same movements, but sets of 5

sp: 95x5x5 (felt very weak)
bs: 185x5x4, 205x5x1
dl: 225x5x1, 275x5x4

Comment #475 - Posted by: jeglit (m/38/6'4"/225) at December 12, 2009 9:57 AM

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 :)

Comment #476 - Posted by: maggie at December 12, 2009 5:20 PM

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

SP 125
BS 225
DL 265
Total 615

Comment #477 - Posted by: Karl at December 13, 2009 11:23 AM

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


Comment #478 - Posted by: Timothy Jay at December 14, 2009 3:46 PM

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.

Comment #479 - Posted by: matt cole at December 15, 2009 12:57 PM

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.

Comment #480 - Posted by: Ben Griffith (m/20/5'7"/145) at December 15, 2009 1:20 PM

subbed dumbbell shoulder press (5x5)

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

Comment #481 - Posted by: Manchild at September 2, 2010 11:54 AM

275 sqt
160 press
315 ddlft

750 total

Comment #482 - Posted by: dcyn at March 30, 2011 11:37 PM
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