Called it! Bring it on Giles!

Compare to 091024?

Are we supposed to do this at 1 rep max or are we supposed to build up to it at each interval.

Dang! i'm going to be out out town rushing around... so i'll have to do a body weight wod in its place.
I was hoping to do this one too!

No BS, I totally called this being today's WOD. Cannot WAIT

No "compare to" on this one?

My fav! Anyone else notice this WOD has come up around the 20th of the last few months?

Knew it would be heavy, gonna shot for 455 x 7
90% of 505

The Northeast Think Tank was an amazing event.

Jak Grueneberg,

Free falling out of a helicopter backwards always felt like falling off a ladder to me, -till you reached terminal velocity of course. Cool picture!

Northeast Think Tank was an awesome community builder from which many great ideas were formed! Can't wait for Fil Fest.

I just started crossfit this week and don't have any experience doing most of the lifts, including deadlifts. I'm a 22 year old skinny male. Any suggestions for what weights to lift? I want to make sure I get the form right.

Just did this a few days ago

2 mile run warm up

300
315
345
365 old PR
375
400
410 new PR

Didn't try more to failure. (next time)

"I totally called it!"

LOL, come on guys...

I LOVE DEADLIFTS!!!

and I was looking forward to doing another girl on Friday.... ah well.

AAAAARRRRRRRGGGGGGHHHHHHHH!

A level II appeared (in North America, though round trip tix to Basel were only $560 each), and I was too late to register!

Of course I had just been reflecting on the advantages and disadvantages of not having an internet connection at the gym right now.

I can't believe I missed that.

#13
when i started...i began with 135 and added 10lb weights as needed after that to see where i was at. as for the form watch the video in the exercise demo sections.they help very much..start low with the bar close to the legs, lift with your legs and lock out at the top.

very excited for this.

Eric,

You have a few options.

A) Watch all the videos available.
B) Join a local CF gym.
C) Attend a level-1 cert.
D) Find a friend that is experienced, and workout together. You may even find someone local here on the main page.

I highly encourage that you do not attempt anything here as Rx'd until you have been properly instructed in the basic movements. You can be seriously injured if you just jump right in with no weightlifting/fitness background to build on. Even folks with many years of experience, yet no real idea on how to do the movement correctly, have been injured.

Done correctly, and with in your own ability range, CF is very safe, and highly effective.

God speed!
Greg

M/30/5’10’/ 149

just dead lift on Wednesday right after my ugly Fran time, Dead lift 3,3,3,1,1 warm up with 135, then start with 185, then 235, then 325, the first 1 was (OLD PR) 345, then the other 1 was new PR of 370..

Probably will do..

FOR TIME, 10 X ROUNDS OF 15 X DEAD LIFT (135 POUNDS) AND 10 Burpees FOR TIME,

Santi

so it's working out heavy just 7 sets of 1?

Those mountains look familiar in that photo. Is that over Lake Otay? I used to jump there in the early 80s.

#23

Yes, it's 7 reps of heavy deadlift total. The idea here is to find or beat your current one-rep max. So; warm up as necessary, load up the bar, lift, rest as necessary, reload the bar and repeat.

Awesome. I had to pick this or squats today and did squats. Now I can DL tomorrow and be right on track.

AGAIN ... angie ... AGAIN ... fran ... AGAIN ... elizabeth ... AGAIN ... could you put the workouts only once every three months and put your brain at work to invent some new workouts !!!!!

Hey Jak,

What a FANTASTIC PHOTO! I fly in and out of Brown Field in San Diego quite often, (in fact, I'll be through there tomorrow), and I'm just curious if that's the location for the picture. Brilliant job!

Hey Ben, you did squats TODAY?!? on a REST DAY? I did Angie, and it hurt, real good. Good luck tomorrow.

Friday 091120. Deadlift 1-1-1-1-1-1-1.

The COMPARE TO date is 091024.
and then before that COMPARE to 090922.
and then COMPARE to 090721.

Go BIG or Go Home!

on 090721: 345 pounds (personal record) while at Camp Blessing, Afghanistan.

on 090922: 365 new personal record. back in California.

on 091024: maintained at 365 pounds.

on 091104: crossfit total, got 375 on deadlift, new personal record. Woo Hoo!

Did I tell you I love Deadlift days?

5'9" 166lbs 26yo

295
315
335
345
315
315
315

Hey All - slowly starting a project to develop free, open-source software for the CrossFit community.

Please reply in comments or email about things that you would value, and if there are any ways you can contribute that would be sweet too.

current thoughts on what its capabilities should be:
1. ability to create own methods of measurability. In other words, you can choose to define rounds, repetitions, time, weight, distance, etc.,
2. a standardized list of crossfit exercise terminology - all olympic lifts, workouts with female name, calisthenics etc
3. searchability - find list time you did said workout. same isea as "Compare To" feature from site.
4. graphability - can graph progress of lifts, workouts, etc
5. ability to export into different file formats

The more open-source/community-driven I can make this I think the better / more effective it can be.

Current thoughts for sharing/editing/contributing are googledocs or drop.io but haven't made a decision yet - got any others?

Great wod tonight. Did Elizabeth but w power cleans to accommodate my foot issues. Used #80 and did ring dips with tiny band assist 5:40. :) so ready to get back to unmodified wods. One day at a time! looking forward to seeing some PR posted tomorrow!

Hollywood jumps where always fun
No Deadlifts for me heel spur acting up
Speed bag, heavy bag work and work on handstand push ups

#31 - Have you checked out Beyond the Whiteboard? Ultimately you have to pay to join but the tour gives you an idea of what they provide and they do offer one month free. It might give you some ideas for what to include, how to improve on their format, or what kind of feedback you'd rather have as a user.

I actually did this today.
PR'd at 450.
Anybody know what a good lift for this exercise would be in relation to body weight?
M/24/200

Comment #13

Eric,

Comment # 21 is right, also you can Go to the Main Page and look under (start here/ Brand X Scaled workouts) if you are just starting to Deadlift and brand new to Crossfit.

Santi

Sweet, I was hoping deadlifts were coming up, definitley felt like doing some after the cleans.

#27 Peruzzi

what the?

If you don't like it, go and find somebody else to give you free training schedules, instruction videos and dietary advice.

before you found crossfit, how many times every three months did you do chest & biceps?

thought so.

Love these ones!

160kgs
170kgs
180kgs
185kgs
195kgs (new PR)
200kgs (F)
190kgs

M/38/6'3"/220

All the best

#31

You should implement a function so that the software can fetch the WOD from the mainsite automatically.

I am so glad it's deadlifts.

Glad to have been part of the NE Affiliate Think Tank session at CF Montclair.
That was just the beginning!

J9
www.redshedcrossfit.com

What a Workout!

550lbs
600lbs
645lbs
795lbs
805lbs
855lbs
945lbs! personal record!!!

M/53/5,10/155

#31

A few ideas from me:

A) Cross-platform would be a must, a windows, OS X, and linux version at a minimum. If you're really ambitious, a version for iphone/android/maemo would be AWESOME.

B) Can I suggest using Python? It would be great for the cross-platforminess, and it would greatly increase your chances of getting contribution from me =)

C) A random WOD generator... a true workout generator might not be workable, but at least something that can randomly pull a WOD from a database of predefined WODs. Bonus points if it offers an option to give it a less-random bias (such as more strength WODs or more metcons).

D) Ability to integrate with a blogging software (like wordpress).

E) Scaling options to scale loads/distances/reps proportionally across a workout, or even to scale automatically based on known variables (Previous maxes, bodyweight, etc)

225,245,255,265,275,285,and 295f KAF

Same as Sep, more work on DL

#27 I agree with #30 If you find the workouts insufficent, there are two optios; 1st leave the CF community or 2nd BUILD YOUR OWN WORKOUT!!! Geez....does everything have to be spelled out? Also # 45 can you post a pic of what you look like for inspiration?

Just watched Forest Gump... New WOD 400m sprint to point B, 400m back to A, 400m to B with 185lb sandbag, back to A empty, back to B with 185lb sandbag, back to A, back to B with 160lb sand bag, back to A, back to B with 210lb sandbag...all bags must be lifted from the ground....time?

Duggie,

945lb deadlift for a 155lb person!? Typo? or is that correct?

50m/5'10"/215
1 mile jog 8:37
3 x 10 wt'd sit ups, push ups,air squats, dips, 70# bar curls, back ext. pullups, 70# shoulder press. 10:25
it's a good warm up.

CFWU x1
Burgener WU x1

As Rx'd

255,255,265,275,295,325,335(PR)

I'd like to see a video of that 945 lb. deadlift.

M/38/69"/197

as rx'd
315
365
385
405
425 fail
405
405

1000m row

415,425,435,445,455,465f,405,405

290 X6 - 310

Should I be doing this WOD if my lower back is still sore from Elizabeth? I really pushed hard on Wednesday.

275, 295, 315, 335, 350(got it but lost my form), 315

Jamz (3-3-3-3-3-3-3) 135, 185, 205, 205, 205, 185, 185

Can't wait!

You Betcha!

455 x 7

Did all at my 90% max, the last two were very taxing.

#35: Warm up really, really good, I would reccommend several rounds of air squats and light DL. You can also work some lighter weights (Maybe 50-70ish% 1RM)and sets of 3 or 5. Use the day to refine your DL form. It will keep you in the gym and might help loosen that back up.

My stuff:
255x3
295x3
300x3
320x1
335x1
344x1
370x1

Working in the Garage,ran out of weight. PR is 435, but had about 4 months where I couldn't train with a Barbell (KB and DB only). I am slowly catching up to where I left off on the big lifts.

M/31/6'4"/215

This was day 1 of CF for me. Also first time posting. 6'1-220-male.
135 x 10 warm-up
265, 287, 300, 320, 335, 340, 355

FailWOD 11-20-2009

275-295-305-315f-315f-305-310

15 lbs. off my PR. Some factors at play -- very little sleep, ankle sprain not completely recovered -- but still, disheartening.

Thought we would do something heavy today...

After thorough warm-up... 135*5, 225*3, 295, 295, 315, 315, 315, 335 PR, 345 PR!

got to 305f then backed down
285-1
285-1
285-1
285-1
275-1
255-1
255-1
M/26/74"/168

anyone know the song from the POSE video?

199
265
287
309
319
339
341 PR!

Cold/flu mostly gone, broken foot healed. A good way to emerge.

199
265
287
309
319
339
341 PR!

Cold/flu mostly gone, broken foot healed. A good way to emerge.

FRAT

You have to love the sarcasm.

Konstantin Konstantinovs at 948 lbs. was a "raw" lift without the aid of a suit. As far as I know, that's the heaviest raw lift recorded.

http://www.powerliftingwatch.com/records/900-pound-deadlift

I called it again !

WU w/ 315, 365, 385, 405F, 405F, 405F, 385, 315x3

Why am I losing strength? 405 is my PR, but the last 3 or 4 times we have done this, I have not been able to get it up. Just gotta keep pushin'.

Finished with 10 minutes of CFFB The Ensign, 10 rds. + 3PC, 6 PU.

God is Good, All the Time.

The world record for deadlift was set on April 5th of this year by Andy Bolton at 457.5kg (1008.6 lbs).

It was set again by me in my office this morning. Without warming up I deadlifted Duggie while he was deadlifting 945. 945 + 155 = 1,100lbs. That's an 750lbs PR baby!

95
135
185
225
275
315
365 - fail

as rx'd
225, x3
315
430
475 pr

225
275
315
335
350f
350f
345f

not buying #41...no offense...

305
305
315
325
335
345 (sort of)
345 (nope)

315
325
335
345
355
365
375 (Really Light)

23/M/5'10/165

Weight is in kgs:

100-120-130-140-150-155-140

hopefully i can do this with 1 hand (my right hand is broken
gonna try 120 with left hand

The concept of the "CF Think Tank" has proven itself productive. Let's keep the creative juices flowing. The "Think Tank" will reconvene Sunday Jan 24th at Guerrilla Fitness. Stay tuned for further details and sign up.

Awww!! Saw my gurl Pony on the ThinkTank vid (you too J9!) So glad ya'll had a productive gathering.

What does this mean? I just started doing CF and can't figure out what to do with these 1-1-1... workouts.

#78 its a strength workout, so you do 7 sets of one rep of your deadlift max. depending on how you feel on first few sets, increase the weight if you felt it was too light.

# 25,
You certainly have options if the WODs seem repetitive. You do have a right to comment and to your opinion though. Why do posts like this always make some CF'ers angry. It's harmless.
I do have a question. How is WOD schedule decided? Is there some reasoning to what workout is chosen or is the decision random? Just curious, so don't hate on me! I'm all in with CF either way!
Hoowah!!
Nubiaska
M/48
225
275
315
320
275
225
225

24/m/175

went for extremely good form

365
375
375
385
385
385
385

225
315
375
405
425 F
425 F
425 F

Not bad first heavy deadlift since I started. Getting stronger. I love this S**T

-41 Duggie, surely you are mistaken? I'm sorry but i fail to believe that a 155lb man deadlifted over500lbs, let alone 900lbs!!!!!!!

Sets at 405 all through. Tried to really focus on form, it's always about 90% but I want it to be 100%. Focus on sending the knees back first and big open chest.

M/35/185
315
315
365
405
425
445
Stopped

M/22/6'2/160

295
315
325
335
345-f

been sick for literally the last month (flu then flu again then cold), and finally getting better. knew PR was out of reach today.
185
195
205
210F
185
185
185
PR remains 225.

#29
There are two free apps for iPhones:
Crossfit - fetches the daily wod from crossfit.com
RoadToRx - Gets instructional videos for most of the exercises by categories (power lifting, o-lifting, kettlebel, etc)
check them out.

F/23/5'8"/175

175-185-195-215-235-255-275

Same as last time, but felt better on form and less rest in between.

315-345-375-385x-345-345-345-lbs.

M/23/6'2"/225

205-225-275-315-355-375(old PR)-390(new PR)

didn't got to failure, but 390 felt damn good, will go to failure next time

M 37 6' 165#

275
295
315
335
335
275
275
275

not feeling it today. Maybe over training.

Thank you for the suggestions about pull ups the other day. I changed my grip and I only got 3 small rips instead of about 10 big ones. A little salt and I was good to go! : )

198 90
220 100
242 110
264 (PR) 120
269,5 (F) 122,5
253 115
258,5 117,5

#78-

Warmup with some running, rowing, jump rope, dynamic stretches, etc. to get your blood flowing, then hit some warmup sets on deadlift before going for 7 attempts at setting a 1 rep max. So if my previous 1RM was 300lbs, I might warm up with 95x5, 135x4, 225x3, 245x2, then go for 275-285-295-305 or something like that for my first four attempts. That way I'm shooting for a PR on the 4th set when I've still got a little bit left in the tank, rather than waiting til the 7th attempt to go for a PR.

btw: 155

235, 255, 265, 270, 275, 275, 275.

form went to crap on the last two, but i realized ive been using that as an excuse not to go into battle, maybe thats why i havent seen improvement on this lift at all. no more.

135X15
225X5
315
365
385
405
405
385
365

m/31/5'9/170

Hurt my back doing this lift with horrible form about 6 weeks ago...back to square one.

135/5, 185/3, 205/3, 225/3, 245, 265, 275

Back feels great, form was perfect.

Still fairly new to crossfit, but familiar with most workouts. Judging by all the weights people are doing, I'm guessing it's a russian deadlift? And is it as heavy as you can go each time?

m/26/5'10/175

295
315
335
345
355
360 (pr)
365 (pr)

Made up Angie yesterday - I'm a few days behind.

Decided to add some strategy - not going to failure on any of the sets. Sets of 10 on pull-ups, 25 on push-ups, 15 and then dropping to 10 on sit-ups, and sets of 40 and then 20 on squats.

My last (first) Angie was 27:36 as Rx'd - my sit-ups are done to Army APFT standards - hands remain behind the head, back becomes vertical, knees at 90 degrees, feet anchored. Push-ups also to APFT standard. Kipping pull-ups.

I last did Angie on 9/26 and improved almost 5 minutes to 22:50!

I need to work on my sit-ups - these were my slowest event.

26/m/185#/68"

Looking at everyone else's posts makes me feel a little weak, but everyone should feel that way I guess if they're lifting under 900lbs! Nothing personal but I gotta call BS on #41 too. Post a video so we can see you next time?
Warm up mile run, 135x10. 225, 245, 255, 260, 265, 270, 280(PR).

did a pyramid cal workout today getting ready for air force bmt

Ring Dips
Perfect Pushup
Leg Raises

1,2,3,4,5,6,7,8,8,7,6,5,4,3,2,1 of each exercise

31:55

Duggie, there's an error in your post (#41). You wrote lbs - didn't you mean kg?

I have been following main site (scaled)for a couple of months. I am not doing 3 on 1 off and probably wont as I participate in other sporting activities. Should I follow main site wods in order or do whats posted.

Example: today is dead-lifts but I missed Elizabeth on Wednesday. Should I do Elizabeth today and dead-lifts tomorrow. Or should I just write off the days I miss?

M/5'11"/205/27
405x7 as Rx

I'm gonna have to call foul on the 155lb man deadlifting 900+ lbs. Assuming you would have ~5% body fat (which is incredibly low), minus that plus bone weight plus water weight probably leaves you with around 30lbs of muscle. I just don't think the cumulative cross sectional diameter of 30 lbs of muscle, even at 100% recruitment, could lift that much weight.

at 295 # sharp pain left Iliac crest. stopped and I am icing

Carole
F/51/5'6"/130
185-195-205-215(f)-215(PR)-185-185
PR of 215 is impressive considering she did 155 on this WOD in Feb.

Kevin
M/50/5'11"/170
255-305-325-340(ties PR)-345(f)-275-275
The 340 from October was at a body weight or 172. I have lost a couple of pounds. So, that means I finally made a long time goal of two times body weight, after age 50. My weight today was exactly 170 post workout.

previous pr: 405

315
365
385
400
405
405
410(new pr)

Previous PR: 305

CFWU

225
275
295
315
315 (the first one was sloppy)
325
335(f)

I was just wondering what others do on top of the WOD.
I have just started to really take care of my diet,
but I was wondering if people go for morning/evening jogs, or strictly the WOD?

Deadlifts:

135, 185, 205, 235, 245, 250, 255

30 # off my PR but 1 month post op shoulder surgery today to remove bone spurs from AC joint so I'll take it!

PT is working on gettting my lats, rhomboids, and scaupla to "fire" again....from before surgery and then trauma of surgery they are not working properly which is causing a sprain/strain feeling all over the delts.

AFTER:

500 double unders for time. At the top of every minute 5 pull ups and 5 jumping squats. Other CFP athletes did this with 5 burpees...I just am absolutely not able to to push ups right now so I made up my own sub of pull ups/jumping squats.

15:54

I need some serious help.

Tried to do today's WOD, and again, I hurt my lower back. I've watched the videos to get the right form, and I'm almost positive im doing it right, but I keep straining my lower back.

I have a couple of theories why i might be doing it wrong. First of all, I'm not really sure what is the best way to get a good warm up for these. I've usually just done deadlifts with a lot less weight, but is there something better? Secondly I have a bad ankle from when I broke it playing basketball (but was told it was not broken from a terrible on campus doctor, but thats another story for another time), and I feel that because of the limited range of motion in that ankle, im not starting in the appropriate position. Or maybe my lower back is just weak compared to the other muscles in my body and just gives out.

I love CrossFit, and have had some great results doing it, but this deadlift thing is killing me. PLEASE HELP!

235,255,285,305,315,325(tie pr),330(pr),335(pr)

I really need some help.

I have hurt my lower back (again) trying to do deadlifts. I have looked at countless videos to make sure my form is correct, and yet I keep straining my lower back whenever I try to do deadlifts.

I have a couple of theories. I'm not entirely sure how to warm up for these. So what is the best way to warm up to make sure my muscles are primed and ready to go?
Also, i have a bad ankle from when I broke it playing basketball (but was told by a stupid on campus doctor that it was not broken, and did not get appropriate treatment for it, but thats a story for another time), and because of the limited range of motion I have in it, I think perhaps I'm not getting into the correct starting position.
Or perhaps its just that my lower back is not as strong as the other muscles in my body, and thus gets strained when I try to do these.

PLEASE HELP!

I really need some help.

I have hurt my lower back (again) trying to do deadlifts. I have looked at countless videos to make sure my form is correct, and yet I keep straining my lower back whenever I try to do deadlifts.

I have a couple of theories. I'm not entirely sure how to warm up for these. So what is the best way to warm up to make sure my muscles are primed and ready to go?
Also, i have a bad ankle from when I broke it playing basketball (but was told by a stupid on campus doctor that it was not broken, and did not get appropriate treatment for it, but thats a story for another time), and because of the limited range of motion I have in it, I think perhaps I'm not getting into the correct starting position.
Or perhaps its just that my lower back is not as strong as the other muscles in my body, and thus gets strained when I try to do these.

PLEASE HELP!

As RX'd

185/195/205/215(tie PR)/225(0)/225/230(0)

F/29/5'3/100

sorry for the three posts. the first two supposedly had an error... guess not though haha.

#113

I busted out my lower back playing football in college. I had to slowly work into all these lifts. Now I am cruising right along. This is my warmup specifically designed for people who have a hurt low back and/or tightness that negatively effects their form. Hope this helps.

Samson Stretch
L Wall Sit Stretch
Calf Strech
Outside Hip Push Stretch
Some type of twisting low back stretch
Squats (air squats)
Deadlift (with a pvc pipe)
Shoulder Press (with a pvc pipe)
Hip Back Extension
GHD Sit Up

335 Today-New PR
M/32/5'6"/163

did a little different style.
did FRAT Paleo Challenge wod from October, i got sick when i was supposed to repeat it to see improvement so haven't got to it till now.

running clock 15 minutes 5 heaviest deadlifts as many attempts as possible.

last time 275, 305, 315, 305, 305 (1505 total) at the start of october.

today 315, 315, 315, 315, 315 (1575 total)

good to see improvement. failed 325 a bunch, need to do some more heavy deads, my pr has surely gone down after the entire summer of no weights.

m/57/5'10"/180

Here's what I wrote on 10/24

Did my first ever DL last week, starting at 125 and going to 200. Felt like I could have lifted more,but was nervous about the back. Today:
185-190-195-200-205-210-215 kept going 220-230-240-250-250 not maxed out, but stopped
Goal:300
___________________
Did 265 for the CFT on November 4, but I forgot to check before I went to Globo. So I started today at 225. Mistakenly, I think. Too low.

225-235-245-255-265-275-285

Couldn't stop there: 295-300-305 (bad grip)-305 again-310-315

Hit that goal from less than a month ago, and beat it by 15. I'm not sure I'm pushing myself enough.

Then I jumped for about a half hour, including some strings of 3 or 4 DUs.

Intravenous Kool-Aid, please.

JMSNY111752

Just did this 2 days ago and I feel like i feel out of that helicopter without the parachute.

How long a rest in b/w sets?

Thanks to all the affiliates who came to the CrossFit Montclair Think Tank. You guys were awesome!

And thanks to Gregg Arsenuk for having the great idea to gather affiliates together so they can help each other, free of charge and totally in the open-source model upon which CrossFit was founded.

See you all at the next one in January!

2009-11-20:235-335(pr)(4X285,235,185,135)
2009-10-24:135-320(pr),285X6
2009-09-22:5X225,235,245,10X255,5X265,275
2009-07-21:135-3X290,10X235
2009-06-05:5X225,2X275,285,315(f)Sore lb

Yesterday we did 95# push push press - 10reps
Ring dips - 10reps
Lying rope pull ups - 20reps
4 rnds for time - 11:17

Pretty intense workout, see its not that hard to make your WOD, stop makeing excuses and do work!

23/M/163.8

I'm coming off of close to two weeks of inactivity, as I was waiting to figure out what was wrong with my knee. So this day was for getting back into the swing of things.

Old PR: 305

CFWUx3
Ran for 30 minutes
275
295
315f (intended to do 305, but did the math wrong)
305f
305f
305f at this point my back was fairly useless
295f

Not up to previous best, but this was after a nice run, so I'm happy!

GH, good warmup for DL should include something to raise your core temp like a 400 m run and something to warm up the posterior chain like some KB swings. Then warm up sets something like 10 x bar only, 5 x 135, 3 x 185. Depending on how far above that your working sets start, you can do a few more warm ups or not.

Huge breath, "big chest". Fill your entire body with air to tighten it up. Take the slack out of the bar & your arms. Then lift that dang thing and don't think about anything else.

225, 245, 295, 315, 335, 355, 375(f)
PR still 365

m/5'11''/26/180

365
385
395
415 PR
425 PR
435 PR
440 PR

...alright 440 went up, just not in one single motion, so i guess 435 is my new PR, but i was still pumped

225, 245, 295, 315, 335, 355, 375

Just got back to the gym this week after being out for 17 days due to the swine flu.

150-160(f)150-155-150-150-130-130kg

F/35/123#/5'2"

65-95-115-125-125-135(PR)-135

795# total

CFWU - 66 lb assist on dips, 96 lb assist on PU. Moving up to 60 and 90 next week.

185
195
205
215
215
225
235 PR

500m Row
ROM's
2rds 135x5

WOD
225-245-265-285-305-315-325

Along ways to go...

Get some, Go again!

315/335/355/375/395/415/425(pr)

#29

In addition to other good ideas already posted, it would be cool assuming its a multi-user database to have comparisons by similar age, weight, even length of time doing cross-fit. I'm competitive and it would defnitley add motivation to see what similar people are doing and/or what a group who should be better than me are doing.

2009-11-20:235-335(pr),4X285-135
2009-10-24:135-320(pr),285X6
2009-09-22:5X225-245,10X255,5X265-275
2009-08-08:5X225-250,15X225, sore llb 3days
2009-07-21:135-3X290,10X235
2009-06-05:5X225,2X275,285,315(f)Sore lb

3rds cfwu

245,255,255,265,275,275(PR),285(f)

horrible at DLs need to strengthen back so it doesn't curve as much

'Crossfit warm-up'
45 x 4 for warm-up/form work
115
135
155
175
195
205
215

m/28/6'/324

warmup: row 2000m (9:40)
DL: 135x10
DL: 225x5

315
335(pr)
345(f)
335(f)
275
285
300

Finally remembered to update my age...sigh.

Short warm-up
5 x 125#
5 x 175#
5 x 185#
195
205
215
225
235
245
255 (PR)

Total lifted: 4,000 lbs. I *LIKE* that. ;)

Dead lift max out!!!!!!!!! Get it

#41 Duggie is punking us!

No human in history weighing less than 220lb has deadlifted over 900lb. Maybe he left his computer and his "buddies" made an entry for him!

M/44/185/5'9"

3x6R @ 185 - Snatch grip
3x6R @ 235 - Sumo
275x3,295,315,335,295,295

m/25/5'9"/163

295
315
335
345
365(f)
345
335
315

gym doesn't have smaller than 10 lb weigts due to construction so couldn't go up any weight this time and 365 is a big jump for me.

#113 GH

Have you video taped your dead lift? I have a history of tweaking my lower back in the deadlift and decided to video tape it. In my case, my hips were too high and my shins were too straight resulting in my shoulders being too far in front of the bar.

Since video taping I re-read my Starting Strength book and paid extra attention to set up. It took a while to develop confidence, but now I am lifting pain-free and with confidence.

Also, I recently attended Rip's Basic Barbell Cert and it confirmed that I was setting up correctly. If you have some time and extra money, it would be a good investment to catch one of Rip's new Starting Strength seminars.

If you don't know what to look for, you may want to post yourself on youtube and the message board (either the CrossFit message board or Rip's Starting Strength board (see his website)). However, if you haven't read his book, Rip will tell you so and refer you to read the darn book.

Hurting the lower back and missing training sucks. But there are things you can do about it and getting Starting Strength is a great place to start. Also, getting a CrossFit coach who has taken the Basic Barbell Cert would be very helpful.

hm...thought i already posted this... weird.

Warm-up, followed by:
5x125=625
5x175=875
5x185=925
195
205
215
225
235
245
255 (PR)

Total weight = 4,000. I *LIKE* that a lot. Have to shoot even heavier next time. No failures, but a better idea of where to start the heavy lifting.

First off, let me say that I love Crossfit. It's changed my life both physically and mentally. However, I learned something today that is very troubling. Crossfit HQ sent an email to affiliates that states they may no longer train athletes under the age of 18 without first attending a Crossfit Kids Cert. It also states that they may have no affiliation with any school or sports program without the cert. Let me first begin by saying that I am not referring to affiliates that offer "kids classes". I understand that teaching a class specifically geared towards small children should require this specialty cert. However, having student athletes that range in age from 15 to 17, as my box does, shouldn't require this cert. Especially when one of these athletes is a 6'3 235 pound defensive end. It seems to me that this requirement is going to put even more financial pressure on the smaller boxes, like the one I train at, that may already be struggling to stay afloat. Look I get it. I know that you need special instruction for smaller age groups (14 and under)and, I applaud coach and the HQ staff for all the work and research that they put into the kids cert. But to require it in order to train High School athletes is ridiculous. There have been a lot of rumblings in the community as of late about how crossfit is only concerned with making a dollar. Whether it's selling tshirts for 40 bucks or certifying every Tom, Dick and Harry that shells out their money to get their level one. For which there is no accountability in order to obtain. Listen, I know this is going to anger a lot of you here. But, I love what crossfit has given me. I'm fully aware that this program is posted free of charge, because Coach Glassman wants to provide this info to the world. But, I may not have a box to train at anymore if these kind of financial requirements are made. I would just hate for people to begin to see Crossfit as just another pyramid scheme for squeezing every penny out of the Crossfit community it can. Let the beating begin......

M/21/169lbs/6'0"

1x300 lbs
1x325 lbs
1x345 lbs (F)
1x345 lbs
1x365 lbs (hook grip failed. switched to staggered)
1x365 lbs (PR)
1x385 lbs (PR)

Have to ask again since no answers on the last deadlift day. Is it common to get light headed after heavy deadlifts? I feel very light headed right after the completion of the lift. Is that common and normal or am I doing something wrong?

m/26/140/5'11"

280
315
335
355
360
370
375(pr)

As rx'd:

275
285
295
305
315
305
305

5'10" 185

225
335
365
405 old pr
410 f
405 same pr
385
seeing stars after this one i love deadlift need to work on it more.

375 new pr.

Whoa...Christian rap on a CF video...that was pretty cool...I heard that song start and was like...wait a minute...Oblivious Enlight best song on that Othello album

Joined the 300 club today... feels good

225
255
275
295 (PR)
305 (PR)
315 (F)
295

I am Douggies tall brother..

as Rx'd

1 x 550
1 x 800
1 x 875
1 x 910
1 x 925
1 x 930
1 x 950 f

40 yr old male 6'8" 170 lbs

I have bridges for sale all over NY.

225/275/295/315/325/335/340

225x3
295x2
315x2
335x1(PR)
225x2
135x8

#152 The light head feeling you experience after heavy dead lifts can be a few things.

1. Blood Rush induced by heavy lifting (max lifting)
2. Nutrition - Not eating enough or too much in stomach during lift.
3. Breathing - Make sure you pay attention to your breathing. People usually take a half breathe before bending over to grab the bar. It's important to keep the core tight otherwise it could lead to a loose back and subsequent back pain.

To #141:

I would suggest that you also make stretching your hamstings a priority in addition to strengthening the low back. The hammies pull one way and the low back pulls another and then you get rounding. Stretching the hams will help not only with your deadlift, but also with all of your squats and power lifts as well.

315-335-355(f)-355(f)-315-355(f)

Did DLs on Wednesday, so I made up Angie today: as rx'd, 16:27 PR by 2 minutes. Along the way, PR'd my 100 pullups for time in about 6:30. Buy-in was easy run on the tread with 2x 1 minute surges. Cash out: Isabella scaled to 75 lbs., 5:45. I can actually see myself getting Isabella as rx'd someday, never thought that was possible before.

No belt today
425
455
465 pr
475 fail, erectors done for the day

PR'd at 245 lbs. on Smith machine

M/31/160 lbs./69"

Deadlift:
315
335
355
375(PR)
395(f)
385(f)
380(f)

Bench press:
120
140
160
180
200(f)
190
195(f)

I have decided to do bench press the same way as deadlift on the 1-1-1-1-1-1-1 days as my only complaint with Crossfit is that while everything else has gotten better, my chest has gotten worse.

M 33 6ft. 175 lbs. Noob (3rd week or so)

225, 225, 275, 285, 295, 295, 295.

Wow.. I got really light headed after those last 3 rounds. Is that normal? Kind of a nice buzz!

20 man makers
4 rounds of 45lb weighted pull-ups, dips and 30 situps.

4000yrd swim this morning. w00t!

in kg´s 80, 100, 110, 120 new PR (previos 115 kg)

did just 4 sets, I have a imnportant volleyball-game tomorrow.

I got up to 240 lbs. But had to do it on a smith machine.

M/23/160/5'7"

90% of 1 Rep Max

265-265-265-265-265-265-265

49/m/190

395/420/405/405/405/405/315(10)

m/39/6'3"/225

315x7
345(pr)

M/34/165
225,245,265,285,285,285,300

315
365
385
405
415(f)
405
415(f)

225
275
295
315
325
330
335(F)
315
I was surprised that I could not get the pr of 335... weights felt heavier than usual.

315,365,385,395(f),395(f),395(pr),365,365,365

then did a round of wednesdays workout and replaced cleans with hang squat cleans. back is a little tired now.

this is sooooooo stupid
I can't do that

God it's discouraging to have taken 2 months off and have to build back into it. If only I didn't know how much it pays off it'd be so much easier to quit.

365
375
385(f)
385(f)
385(f)
375(f)
365(f)

Was coming onto my toes WAYY too much. Too much of course meaning at all.

time to re-forge my elite fitness.

m/29/155/5'8"

315
325
335
345
355
360 (miss)
*

No PR today.

Weights are in kilos
105 115 125 135 145 155 160 (352 pounds)
don' t know if it was my 1rm because i ain' t got anymore place on the bar anyway (it was not an olympic bar) and not anymore plate available!!!

m/33/6'4"/212

CFWU X 2

309
333
359F
333
333
359F
309

~20# off my PR.
Nothing in the tank today, have lost about 6 lbs since last PR. Wondering what I lost...

m/42/168/6'

225, 315, 335, 355, 375(f), 365(f), 360

135,185,195,215,235,275,305 pr

264-286-297-308-319-330-341

pr by 45lbs after six weeks following crossfit program. Also managed first muscle up at funct fit gym. Today is a good day, I feel alive! thanks Mat.

In kilos
105
115
125
135
145
155
160 (352 pounds)
don't know if it is my 1 rm because no more place on the bar (it was not an olympic bar) and no more plate available anyway.

m/27/5'10"/188

255
265
275
285
295
305
315 (pr)

yea im pretty sure #41's comment is physically impossible for his age and weight. (no offense) There are champion powerlifters that are 300+ lbs that are 5'5 and can't even do near that.

Worked into it slowly as I am still nervous about my back and only managed 5 - quit while I was ahead! Reckon I can break the 500lb next time.

180kg
190kg
200kg
210kg
220kg PR (485lb)

Was quite pleased with myself until I saw Duggie's post.

Now I am going to give Roger Rabbit a call to see if he has any more of those ACME weights the Dugster is throwing around

as rx'd:
275
295
305
315
335
355

CG E-City CrossFit
Leary(m/44/5'11/200)
tweked back a little bit so backed off 20 lbs shy of current pr
315, 335, 355, 375, 305x3

Did a friend's WOD yesterday from CF Wasatch, Salt Lake.

10 RFT of:
4 Deadlifts
10 pushups
15 situps

DLs-
28 @ 315
12 @ 365
2 @ 405 - for fun
1 @ 410 - for fun
1 @ 415 - new PR

M/49/151/1-1-06

Used CFSB protocol

225 x 5
240 x 5
265 x 5 (PR is 270)

195 x 20 x 1 (PR is 205)

headed to ATL for L1 cert this weekend, anyone else going???? Can't wait! 3-2-1-GO!!!!

DL 5x5 (370-345-315-315-275)
Press 3x5 (180)

F/38/63"/130

185/195/205/225/235/240(pr)/250f

m/47/6'3/217

295, 315, 325F, 305, 295, 295, 295

No PR, but heaviest total set I've ever done.

I don't think my body type does me any favors for dead lifts. I'm very long wasted relative to my legs and when I lose technique that long leaver kills me.

m/27/5'9/150

255, 265, 265, 275, 275, 285PR, 295F

WOD - 300/ 315/ 335/ 350(fail)/ 335/ 340(fail)/ 320

335 is PR without belt! (350 PR with belt)

WOD - 300/ 315/ 335/ 350(fail)/ 335/ 340(fail)/ 320

335 PR with no belt (350 PR with belt)

34 yom 220 bwt
cfwux3rdsx10reps

405/425/435/445/455/465/475 (no straps/no belt)

Sting #152 re: lightheaded

It's a natural reaction to the valsalva maneuver, holding your breath throughout the movement. I get it very often on DL, but on almost nothing else.

Must make sure to hang on to something as you walk away from the bar!

325 PR, I gave all I could give! Do any of you guys ever vary the grip? Sometimes I do one hand underhanded

"Angie"
pull ups with toes asst only
butterfly, unanch.sit ups

=21:21

Can get sub 20 with anchored sit ups but this was good.

Erin

46/m/71 kg
3xCFWU + 7xDL 100 kg
WOD DL 135 kg, 137½, 140, 4x142½

m/5'8/168 no belt

300, 315, 345, 360, 385, 400, 360x4

135,205,225,225,225,225,225. Focused on form for first time. back is really tight now.

First post
17/225/M
225,245,245,255,255,255,255

Steve #150 re: CFK cert/affiliation.

Your post was cordial and considerate. All such posts should receive a response in kind!

You have misread the directive, at least in part. If you train teens as part of an otherwise general class you may continue to do so, as long as you do not market or promote those mixed age classes as teen classes. You specifically MAY reach out to and train local school athletic teams; nothing in the announcement prohibits this, and this is specifically noted and allowed. It is recommended in the announcement that you touch base with CFK to make sure that your outreach program complies, that is all.

I would encourage you to look carefully at the expenses in your box. Look specifically at the affiliation fee that you are paying to CF. What % or your annual top line revenue does this represent? Pretty small, eh? When did you affiliate? Are you aware that your annual fee is fixed? That early-in affiliates pay less than newer ones? Sounds like a pretty fair deal for being an early supporter of CF to me. Sounds like a pretty lousy business decision by HQ if they are so very interested in increasing the top line.

I would also encourage you to look at the affiliation fee for a CFKids affiliate. How many kids paying to be trained for one month will it take to cover this annual fee? Not many, eh? This is unbelievable reasonable to ask on the part of CFHQ given the dramatically greater risk involved in officially training kids of all ages under the age of 18. I am rather surprised at how few requirements are contained in this directive, frankly.

You do yourself a disservice by adding the other nonsense about $40 tee shirts and criticizing the cert structure. It doesn't apply here. Stay on point--it will make for a much more helpful and meaningful discussion. Think about the above. Digest it for a bit and come back with your thoughts. Your thoughts and your opinion and your point of view are important, and I'm sincerely interested in hearing more after you've given this more thought.

225
275 (old PR)
285
295
305
305
310 (new PR)

DL 5x3: 69-71-73-75-77kg

345 365f 355f 315 315 295 295, done after 1hr. frisbee. Worst in a long time, haven't done DL for some time.

M/19/160/70

295
345
355
365 PR
375 PR
380F
355
295

365
345
315
315
295
395
395

355
365
375
385
390
395f
395f

315
365
385
405 f
405 f

20 reps at 290

as rx'd: 185, 225, 255, 295, 345, 365 (f) 345,

Drea: 115, 95,95, 95, 95, 100, 100

225-255-275-295-305-310-310

195/22/m/6'1

Deadlifts
225
275
295
305
315
335
355

370
375
375
380
380
385(Failed)
380(Failed)

5 x 40kg
3 x 60kg
3 x 70 kg
3 x 100kg
1 x 130kg
1 x 150kg
0 x 152.5 kg
1 x 152.5 kg
1 x 155kg

1. 225
2. 315
3. 365
4. 375
5. 365
6. 315
7. 315

DL 205x15
DL 265x14
DL 285x10
DL 285x9
DL 285x9
KB 65x18
DL 265x8
KB 65x17
DL 205x11
KB 65x12

crossfit WU X4

315
365
365
375f
365
365
330

275
295
315
335
340(pr)
345(f)

Warm up included Back Squats 3x5:
185
215
225(pr)

WOD Deadlift 1-1-1-1-1-1-1

did d/l's yesterday,100kg,120kg,130kg,140kg, all x 5 and up to 160kg, x 1, so wusnae expecting much the day,

w/up, 60kg x 5,80kg x 5, 100kg x 3, 120kg x 2, 130kg x 1,140kg x 1,150kg x 1,155kg x 1,

then wod,

160kg x 1,
160kg x 1,
165kg x 1,
165kg x 1,
165kg x 1,
172.5kg x 1,(p.b.),
175kg x 1. (p.b.)

then did multiples @ 130kg,up to 160kg,working on form,then rdl's on step,for extra stretch,erectors fried,but feel good,not strained,just well worked !

38M/5'10"/169#

W/U: deadlift 185x10, 245x5, 295x5.

Deadlift 7x1.

Loads: 345-355-365-365-365-365-365#.

C/D: weighted hip extensions (DB held at chest) 5x10 - loads 25-30-35-40-45#; TWG Abs conditioning, 1x5.

Off PR (415#) by 50#. Kept my resolution not to do any heavy back squats or deadlifts this month, in an effort to rehab my low back injury. Back felt pretty good today. Kinda miss that buzz of pushing the DL to the limit though! :)

220-225-230-230-235-240-240

225
315
405
425
445 (new pr)
445 failed
405

as rx'd

415
425
435
445
455
465
475( new pr)

Tired, took it easy w/ Deadlifts
2 minutes jump rope
cfwu x 2
glute/ham back ext work: 20 x 3

135x5x2, 205x3x2, 225x2, 245, 255, 265, 275, 275.
cool down w/ 225x3, 205x5

Laura f/47/5'7/150

m.23.175

405-415-425F-415-405F-405-315

315, 365, 385, 405, 425 (PR), 385, 315

Good warm up today:
400m run, 25 1-pd KB swings
DL 135x5, 225x5, snatch grip DL 225x5, sumo DL 225x5. Mixing the grips and stances felt great on the legs and really helped body awareness for lift cues. Thanks Herm!

335-345-355-365-375PR-385PR-400PR

Form wasn't good at 400, but otherwise pretty good

D
@ 37's
275
315
335
355F
315
315
315
295
255 X 10

M/22/168lbs/72"

WU:
135lbs x10
185lbs x6
225lbs x4

1. 175lbs
2. 175lbs
3. 195lbs(F)
4. 195lbs(F)
5. 185lbs(F)
6. 185lbs(F)
7. 180lbs

WD:
135lbs x10

415lbs (-5 pr)

225,245,265(old pr)285,285,300(f),295(f),295(pr*)

*didn't quite get shoulders locked out at end, so maybe i shouldn't count the last one.

first dl was 1 month ago, and max was 235 back then.

CFSB Week 1
Front Squats
5x3
225-245-265-285(2)
225X12

MetCon
Alternated btwn
8 rnds of
20 sec 1arm KB OHS-10 sec rest-20 sec Ring Dips
56 OHS-87 Dips

Old man version of this WOD, 3 RM, 360. May be a PR, puts me back in striking distance of my 1RM of 400. At worst not bad while in "Eva-hangover."

m/25/190#/73"

Warm Up lifts:
135x6
185x6
225x4
255x4
265x3 (old PR - never pulled singles)
275x2
295x2
305x2 (old Estimated 1RM)
315x2
325x2

Working Set lifts:

335 (new PR) x7

I know this is much different than the way a lot of you guys have posted your lifts, but based on my understanding of NSCA's strength intensity I took the WoD to want our 1RM lift and then repeat that for 7 sets.

Also, incredibly hilarious every time I dropped the weight today at 24 Hour Fitness.

M/33/177

405-405-410(F)-410(F)-385-385-385

Not feeling it today after Fran/Elizabeth catch up yesterday.

CFWU

225-255-265-275-285-295(F)-275

I think I'm going to make Friday nights deadlift night, losing too much strength.

Cfwu.
225
245
265
275
285
295
305
315
325 (pr)

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 1,1,1,1,1
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 255lbs x 2.

Deadlift
320lbs x 1
325lbs x 1
330lbs x 1
335lbs x 1
340lbs x 1
345lbs x 1
350lbs x 1
3 minutes rest per set
Foam roll after

warm up, then
345/360/380(f)/380
poor form so backed down
365(3)
first move up in a year on deads, old pr of 485 starting become more attainable.

225-285-305-315-335-355-365(f)

355 was poor quality, but full extension still.

21/m/157/5'8

16/m/153/5'10"
Deadlift
287
309
331
342
353 fail
353 pr
331

Lost my form on 353 but but still got it.

245,255,265,275,285,295,305

3 sets:
unilateral lying tricep extensions 25lbs
combo extension pull 35's

275/295/305/315/325/325F/315/315

Torn callous on hand slowed me down.

CFWUx2
245/265/285/315/335/355/375 (pr)

m/37/185/72"

315/365/370(f)/370(f)/335/345/345

Should have warmed up more, did 365 way too early.

Deadlifted Sunday or Monday night. Kelly Moore coached me to a PR of 225 (10lbs more than my last PR about 3 weeks ago). I haven't even been deadlifting. Just doing the WODs, squatting once a week, hill sprints once a week. Freaking awesome.

Did squats tonight 130x5x5.
Came right up, no slow down.

31/m/196

275
275
295
295
305
315
275

not too good at DLs. stagnant for a while now.

275
295
295
315
320
325
330

375 pounds

as Rx'd

140kg
160kg
170kg
180kg
190kg **PR**
200kg fail
200kg fail

warm up: 135, 185, 225, 275
1-315
2-315
3-335
4-335
5-335
6-335
7-335

1st 250
2nd 260
3rd 270
4th 280
5th 290
6th 325
7th 330
All really decent form-

185,190,195,200,205,210,215

1400 total

225
265
295 PPR
305 PR
275
275
275

F/49/127 135,145,155,160,165,170,175 pr!

M/58/202 295,315,325,335,345,325,325.

Lisbeth-
An excellent idea indeed!

295, 295, 295, 295, 295, 300, 300

315,365,385,405,415,435,385

39/m/5'11/165

Dl 2x 122#-143-173-193-203
DL 1x 213#-223-233-243f-243-253f-253f

i cannot believe this....i did 405! 3 months ago i couldn't even do 370!

in lbs:

Snatch grip Deadlift 135/6-225/6-275/6

Sumo stance Deadlift 225/6-225/6 at 70% of your Deadlift 1 rep max

Deadlift 315/3-365/3

My grip and hips were done after the 2nd set, so I stopped. Nice workout :)

132
220
308
319
330
341
352 - Fail (couldn't make it fully upright)

w/u- bar only-10 reps
5x 135
3x 225
1x 315
1x 385
1x 405
1x 415
1x 420

Up 25# from last time

34/F/5'10"/160

Today confirms my totally unorthodox method of doing deadlifts.

I must go in in the morning, do a full warm up and complete the lifts as best I can, in lifting shoes. The weights will feel heavy and I will finish well below PR.

I must then go back in the afternoon and walk up to a weight I have never picked up before. I must not warm up, and I must wear my running shoes, of all things. I will then pick up the weight without a struggle.

I’m not going to try and understand it, but apparently, this works for me.

AM:
244
264
286
308
330

PM:
360 PR (+6 pounds)

Wanted to attempt 365, but had to attend to other things and did not get an opportunity.

First CF workout since 8/31.

CFWU (5 pu's/round)

185, 195, 205, 215, 225, 235, 245

M/63/197- No weights available for WOD- subbed 3 rounds for time:
6ft shuttle run (suicides)
25 push-ups
Parkour movement over 8' concrete table
10 tuck jumps
1 shoulder roll
3:41

As rx'd

225 x 6
235 x 1

(I am taking it slowly as I am still just entering the world of olympic lifting)

w/u - bar - 5 reps
bar - 5 reps
135# - 3 reps

155
160
165
170
175
180
185 - Fail
185 - PR

3 Rds
OH Squat - 15 Reps (75#)
400 Meter Run

PS: I got my first Muscle-Up today!

Going to the level 1 cert and getting my false grip assessed and changed to the actual correct way was all it took. I thought I had been doing it right, but no. The result: Glory.

225
275
325 x 5

225-275-295-315-325-scratch-335(PR)

CF Warmup
135 x 5 (2 sets)
225 x 2
245-265-275-285-285-285-285

M/25/152#/5'7"

WU - 135# x 10, 225# x 6, 315# x 2

Focused on increasing weight with excellent form

350#
365#
375#
375#
375#
375#
385# (?)

I put the question mark because I was so close to locking back I couldn't tell if I did or not. If not it was for grip, not legs. Either way, I lifted it 99.9% of the way at worst so I'm going to work off of that next time.

Therefore - PR in "great form" weight by 10# and missed PR in "ok form" weight by #10

225,245,255,285,305,325,345PR

225
275
295
315
335
365
405- New PR! Let out a little bit of a yell bringing this one up...got odd looks from other people in the gym. Oh well.

25/M/185/6'0"

cfwu

one round

situps on ground
supermen
pushups

wod

as rxed

225
245
265
265F
255
255
255

Rx'd

365
385
405
425
425f dropped to 365 with no rest
365
385
405

did this with a running clock and every 3 mins did 1 rep

6 minute mile pace for 3.5 minutes, 15 second rest, 1 minute, 15 second rest, 1 minute, 15 second rest, 1 minute
Trying to work towards 6 minute mile

CFWU x 3

135 x 5

225 x 1
275 x 1 (PR)
295 x 1 (PR)
315 x 1 (PR) grip was becoming a problem but completed rep
275 x 1
275 x 1
275 x 1

135 x 5

Previous PR was 255 so big gains today.

M/34/5'11/220
280 x 1
340 x 1
295 x 1
405 x 1 PR
410 x 1 PR
415 x 0 Failed could not break it off the ground
395 x 1

Previous PR was 400
Ran a 10k 55:30

First time posting, been training for six months now!

(kg)
80
100
110
120
130 (fail)
135
135

m/23/6'/159 lbs

First time posting, been training for six months now!

(kg)
80
100
110
120
130 (fail)
125
125

m/23/6'/159 lbs

M/25/5'9"/180

"CFSB" Deadlift 3x3, 1x15-20 WU 185x10,225x7,275x5,315x3
325x3
335x4
350x3PR
225x17 (shoulda got 20 but I punked out..ha)

5 min rest then...METCON 3 rnds 500m row, 10 115# thrusters, 10 burpee pullups

TIME: 22:43

Uuuh that kicked my arse for some reason I thought I was going to die, man it felt like i was running on empty. Mmmhh now that I think about it I was, my last meal was about 6-7 hrs before I hit todays WODs....dont do that again.

DO WORK!!!

Oh yeah I forgot to mention either I cant count or my Heart rate was 200+ right after the metcon. If the latter is true, thats not cool. I should probaly get a heart rate monitor.

oops 335x3 on the 2nd set...

205
255
305
345
385
410
450

185
235
285
335
385 (fail)
385 (I win! PR)
335

M/42/5'11"/175

225
295
315
335(f)
325(f)

225
275
285 (pr)
285
285f
275f
245

Deadlift

Did this on Thursday night before I new the wod.

80kg, 90kg, 90kg, 90kg, 100kg, 100kg, 100kg

Well done Pedro on the two pr's. You always get pr's when I'm not there!!

Good Fun

Deadlift 1-1-1-1-1-1-1 reps

Did this Saturday morning in my garage after a (very) wet 8 mile trail run in 67:32 through the glen.

All @ 60KG focus on technique with Elaine giving me tips (my bum is too high !)

Really liked this one and thought that I was doing well until Elaine lifted it with her pinky :-)

I'll keep trying.
Learning every day.

35yom / 207lbs

Deadlift 1-1-1-1-1-1-1 reps

315
315
315
315
315
285
285

I REALLY concentrated on form this time, deciding not go heavier until I maintained excellent form. I finally nailed it on the last two sets of 315 (butt down, shoulders back, head up, with full extension at the top. Next time, I'll start with 315, quickly get my form correct, then add weight.

First set was 275lbs, last was 350lbs.

Still below my PR

235, 240, 245, 250, 250 (to fix form), 255 (form started to go so I stopped)
Finished with
235 x 3
185 x5
135 x10 x2

Robb -- glad you agree! When Gregg sent out the e-mail on Aug 13th, CrossFit Watertown was the first affiliate to respond and say "Hell, yeah!"

225
285
315
335
355
365
385F

185
215
235
245
255
265
270
Getting stronger. Maxed at 250 last time.
Semper Fi!

so was still quite sore from Elizebeth. I took it easier on my back but still a secent workout.

185lbs widegrip deadlift: 21-15-9
25lbs weighted push ups: 21-15-9

didn't time it I just made sure my form was good and especially keeping back straight. I pulled a muscle last time I did:
225 deadlift 21-15-9
I used the over-under hand grip. Does anyone know if that can effect the allignment in your back? I don't use that grip anymore.

I finally made up Tommy V yesterday and my grip was crap today after all the rope climbs.

385, 405f, 405f, 395f, 385, 365, 365, 365, 365

new PR of 435

warm up with 135x10, 3 sets, then 205x5, 2 sets
255
305
325
345
365
AM, garage.
Next time eat something first

CFWU x2 (10 reps)

Deadlift as Rx'd:

120/130/140/150/155/160/165 (+5 lbs from last time)

F/60/5'6"/142

Modified
7x3
Rd 1 255
Rd2-7 275
(normal grip/stance)

m/38/76/210

325x7

Did Jackie on Friday (7:14-PR) because Saturday is my regular deadlift day.

355-445-445-445-455-515-530 (PR!)

M/59/6-2/209

225x3, 205x1, 305x1, 310x1, 315x1, 320x1, 325x1 (matched PR)

"What a workout!" ~ Duggie

315 - 365 - 375 - 385 PR! - 365 - 365 - 315

Wmup- Sprint drills, CFWU x 2 (sub BW rows for pullups to change things up)

Deadlift 1-1-1-1-1-1-1
205
225
245
255 (pr)
265 (fail)
225
225

Bwt:198
40min 5k, and 5x45lb DL warm-up
95,115,135,155,175,185,205

Karla

#100
#100
#100
#100
#100

Humberto

#100
#112
#124 x 7
#124 x 7
#124 x 7

M/32/6'3"/200

295-315-335-345-345(PR)-225x10-225x10

345 easy, doing it with good form, hard.

300-315-325(old pr)-330pr-335pr-340pr(slipping)-315

115-125-135-155-160-165-175pr

Death by 10m 15 rounds-pr
5 mile bike TT 14:00

OL coach today. Snatch x3: 115,135,145,155 then CFFB WOD: Snatch 145x3 on the minute, stopped after 7-mins.

DL 3x3 at 315

may max out tomorrow depending on low back condition.

later,
b
m/33/5'8-1/2"/166

315-365-405-410PR stopped there form looked like death.

then did Helen- 8:02 PR

225,235,245,255,265pr,275pr,265

weak effort

315
325 (tied PR, felt great)
325 (f)
325 (ugly as sin)
fail, fail, stripped down to 225 and banged out 10. Ugg.

wu x 3 x 10: cfwu + pushups

315, 335, 345 (maybe a pr or tied), 355 F, 355 F

max reps 185 DL: 16

Annie: 9:19

405
425
445
455
465 Tie PR
470 fail, pretty close

315x20

225
275
315
335
335
365
365

3 mile run
23:00
then
1 X 7 Cleans in lieu of deads
155# each clean

33/m/170

365,405,405,405,405

m/47/177
275
295
315
325
335
345
350

m/27/198/72

385

cfwu x 1

w.o.d.
185x1 for all 7 sets

325-335-345-355-365-365-365

325-335-345-355-365-365-365

355 and 365 with mixed grip. didn't have earphones. wrote firefighter tests in the morning since 8am until 3pm.

180Kg
200Kg
210Kg
200Kg
200Kg
200Kg
180Kg

353 pounds was last one

in kg
70, 90, 100, 110, 120, 125, 130

315
400
455 - PR!
460 - fail
460 - fail

Did Dimel deadlifts w/225, should help with locking out the heavy weights around and above the knee. Then shrugs w/315 for the first time in a LONG time. Felt good.

Eat it Giles.

Go Navy!

Theresa: 205/215/225/230/235/240/245(f)/245
not my best (255), my hamstring really siezed and kept me from going further.

225-255-295-315-315-325-295

worked on form.
27/m/220/6'4

225
275
315
335
355
375
400(f)

PR at 375, not quite halfway up on 400. 1rd CFWU and 1 mile. Cool down with 800m.

325
same as the last time. Still need to buy more weight plates.

First time deadlifting since shoulder surgery started @ bodyweight and slowly worked up from there. I know i can go heavier in the future as my shoulder held up through this work.

135
140
145
150
155
160
165

30/m/71"/185#/Camp Taji, Iraq

CFWU x3
225
315
405 solid, fast, good form
*wrist straps used from here on.
435 FAIL. Lower back curled.
435 FAIL. Form okay, just not enough quad stength.
425 FAIL. Wasted too much on 435. Sad face.
415

m/15/143/5'8"

Only have 135 lbs at home includong bar so I just did
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlift, 135 lbs.
Burpees
did it in 10 minutes solid.

285
295
305
315
320 F
315 F
305 F

Strength chart. Building to 450

260x5
280x5
300x5
320x5
340x5 all singles

225, 235, 245, 255, 265, 275, 275

PR275

225x5
315
355
360
365(f) close, off the floor but didn't like form at all so dumped

Back feels healthy which is the most important thing for me. I feel as if I can push my deadlifts without putting myself out of whack. The last few max deadlifts my lowerback has NOT become inflamed. I see this as a tribute to crossfits ability to recover from injury. I was in an auto accident in 12/08. Now I feel stronger than ever before. 365 deadlift here I come.

well, decided to head back to the gym Sat afternoon for more deadlifts:

DL 5x5: 135-225-275-315-365

then CFE: +10m on the min: 19 min's

ran inside with three cones spaced 10m apart.

later,
b

Mark
255,265,275,285,295,305,310(pr)

365#, a new PR, and 6 other reps at 90% of 1RM.

M/25/5'9"/195

275
315
325
330
335(f)
335(f)
335(f)

need to improve grip

30 m 67kg

DL: 130/150/150/155/155/155/155kg

225 x5

315 x3

405
455
465f

10 x 135
5 x 185
3 x 205
1 x 225
1 x 255
1 x 275
1 x 305
1 x 315
1 x 315
1 x 315
1 x 315

23/m/202

275
285
295
305
315
325
330

225 245 265 225 245 265 265 285

Bit of a yo yo because I felt the technique wasn't good.

First time doing DL.

24/m/170lbs/70"

345
355
365
375
385
395
405 fail

Done Saturday 1530 hours
CFWU3
DL 135x10, 185x5, 225x3 for WU

245-265-265-275-285-275

on only about 3 minutes rest

m/38/192

225 x10
315 x 10
405 x 3
495 x 1
525 x 1 (pr)
535 fail
315 x 10

deadlift x 1:

305lbs
335lbs
335lbs
355lbs
355lbs
355lbs, fail

didn't do a 7th rep

355lbs 11/20/2009
355lbs 10/24/2009
355lbs 09/21/2009
355lbs 09/08/2009
330lbs 07/22/2009
315lbs 06/04/2009
320lbs 05/25/2009
320lbs 04/22/2009
321lbs 03/10/2009
323lbs 03/01/2009
323lbs 02/10/2009

41/m/176cm/73kg

Deadlift from 4 inch blocks 3-3-3
80-100-120 kg

Deadlift 1-1-1-1-1
120-130-140-150-150 kg

Deadlift 3-3-3
130-130-130 kg

160Kg
162.5Kg
165Kg
162.5Kg
162.5Kg
162.5Kg
162.5Kg

did dlx3 instead
70,90,100,110,115,120,120(f),100kg

M 32yrs / 180lbs. The heavy lifts are not my forte - 265lbs max. 15lbs below PR.

225
275
285
295
305 (PR)
315 (PR!)
225

New PR! 4 Months of Crossfit, continue to get stronger.

Ryan - m/30/185/75"

225-245-265-275pr-275
followed by Annie - 12:20 (short rope)

Gunnar -

315-365f-335-275x5-275x5
Annie - 4:49

135
185
225
225
275
275
275

135
145
155
165
175
185
195

WU-5 minutes of jump rope
400 m
50 squats
400 m
50 push ups
400 m
50 sit ups
400 m
17:58

34/m/175

max out 355

Maxed at 235 but ran out of wieghts.

CFWUx2 (rushed before hockey)
8x45, 8x135, 8x225 warmup
275-295-315-335-335-335-335
8x225, 10x95 one arm DLs right, 10x95 one arm DLs left, warmdown

F/35yo/130#/5'5"
165-185-205-205-215PR-220PR
Yippee!

After not being able to do any heavy lifting for almost a month, I was excited to do this one. Managed to get back up to my Max.

10x45 + dynamic warmup (stretching, jumps, lunges)

115-125-135-145-155-160-165

275
285
295
305
315
325
335

275-285-295-305-315-325-335(new PR)
up 10lbs

310-360-370(PR)380(FL)-330-330-310

saw someone else post this workout a month or 2 ago: 5 mns of bw deadlifts. seemed interesting. did it immediately following elizabeth and got 85 reps

@thegym

225#
275#
315#
365#
405#
315#
225# x20-reps
135# x30-reps

235
245
255
275 (PR)
285 (PR)
295 (PR)
325 (PR)

091024 - 275, 305, 315, 325, 330, 330, 335
090922 - 275, 300, 320, 325, 330, 335, 340
090422 - 255, 275, 290, 305, 315, 325, 335
090302 - 255, 275, 295, 305, 315, 325, 340(f)
080819 - 275, 285, 295, 305, 315, 325, 330(f), 325
080120 - 265, 280, 295, 310, 310, 330, 340(f)
070930 - 265, 275, 285, 295, 314, 319(f), 309
070825 - 243, 265, 280, 290, 300, 305, 309(PR)

135
185
225
275
295
305
315

Still feeling tired and 100%.

Seem to have done a back slide today
- pb is 162kg only managed 7 sets of 145kg

315
335
355
365
435f
425 f
315

31/m/5'10"/210

375
395
400
405(f)
400
400
375

5'9"/m/22 158lbs

185-225-275-285(x5) (PR)

5'9"/m/22/158lbs

185-225-275-285(x5) (PR)

225-225-245-255-275-295-305

m/29/6'1/195

365
475pr

225
255
275
295 back started to curve from here up
315
330 (PR by 5lbs over last month)
225 wanted to finish in good form

Tried to do a few Squat Cleans after this one..BAD IDEA! :)

f/24/5'10/144

165
175

This is only my 3rd week doing crossfit!

Did weighted pullups today...
3-3-3-3-3-3-3

36-41-43.5-46-51-56-61

Never done triples before... A LOT harder...

3 sets of 7 reps
45#
65#
85#

Crappy Asia hotel gym. 275 was the most poundage available. 7 sets of 3.

275
295
305
315
325
335
335

Jeff @ home
395-405-415-425-425-425-500

105, 105, 105, 105, 105 kg

70x5
110
140
155 F
150

No PR today!!

275
295
305
315
325
330 (f)
330 (pr)

as rx'd:

7x1reps: 130; 135; 140; 145; 150; 155; 157.5kg(f)

135x3, 175, 195(f), 195, 206(Fx2)

PR is 201 at the last time we did DL singles.

235
275
315
315
330f
330f
315

255
265
275 (pr)
275
280 (pr)
265
265
265 - one extra on accident

101.6kg (225lb)
124.2kg (275lb)
156kg (343.2) PB!
156kg (343.2) PB!
156kg (343.2) PB!
101.6kg (225lb)
101.6kg (225lb)

Did last 2 as warm down lifts.

315
335
350
360
370
380
390

58 * 5
78 * 3
98 - 118 - 119 - 120 (f) - 120 (f) - 100 - 110
PR 119.45 / 263 lbs
1.5 * BW

CFWU
Deadlifts
225/3 wu then 1 rep @:
290/300/310/320/330/340 (failed twice @ 350 and once @ 345)
M/48/193#/72"

Last time doing this:

225
315 (picked it up but couldn't hold on to finish)
315 (straight up fail)
225
275
295

This time:

225
275
285
295
305
310 (no more weights to add)
310 (fail. was eager to get breakfast i guess after making it the first time)

275-295-305-315-325-335

275, 315, 335, 380(f), 365(f)

done before hspu / run / pullup workout

m/36/5'9/174

CFWU-3. Reg. Superman. Burgener. Jumprope.
WU-225X3
335,345,355,365,375,380,385
Back rounded pretty bad on 385, but got it up.
Happy that I finally got back to higher weight.
10/24: 335,345,350,355,365,370,365
9/22: 330,335,345,355,360,360,345
See 9/22/09 for further history.

185 x 5
225 x 3
275 x 1
315 x 1
365 x 1 (old PR)
385 x 1
405 x 1 (PR!)

m/5'10"/25/175

M/20/5'10/140

198
209
215
226-PR! (by 6 pounds since CFT on 091104, by 17 since 091024)
237-PR! (by 17 pounds since CFT on 091104, by 28!!! since 091024)
242-f
198

I love Crossfit.

225
245
255
265
275
295
305

23.m.136.65"

as rx'd
305, 305, 305, 305, 305, 305, 305(PR)

255
265
275
280
285 (old PR)
290
295 (New PR)

i'm weak, but getting stronger... if the trend keeps up i will have to buy new weights for xmas... i just bought new weights last month for my bday... thanks crossfit!

150-160-170-180-185(PR)-160-150kg

New PR of 185kg (~408 pounds)

225-245-255-255-265-265-275
still recovering from back injury.

225,245,265,285,285,285,285

225,245,265,285,285,285,285

225,245,265,285,285,285,285

275, 295, 315, 335, 345, 355, 360(f)

135, 225, 315, 335, 355, 355, 335

Deadlift 1-1-1-1-1-1-1 reps

315-320-325-330-335-340-350

435 lbs

CFWUx3

95(x5)
135
155
165(pr)
175(pr)
185(pr)
195(pr)

0.5 mile run in VFFs at 8.0 mph

the last time i did this i maxed at 160 (090721)

sweeet

1. 150kg
2-7. 160kg

You folks are animals - haha!
Good motivation.
155
175
185
195
205
215 - ouch
205

I'm really trying to mindful of form. I hurt myself a few months back when I first started this deadlift stuff.

34 yom

335
365
385
385
405
405
315

29/m/185

365
370
375
380x4x1

still working on flexibility and form; heavy weights pulling my lower back from the locked arch.

CFWUx3
315-335-365-365-365-365(f - hands)-335

CFWU x3
BWU

WOD: Was not feeling it today, results as follow; 405-425-455-455-455-425-425.

*Compare to: 405-425-455-465-475-485-425 on 11-10-09 and 405-430-455-475-405-405-405 on 10-3-09)

CFWU x 3
As Rx'd; added 5 ringdips/round

185-205-225-245-265-265-265

185,215,235,285,315,335,345,355,365,375,345

CFWUx3
BWU

205
215
225
235
245-PR
255-F (245)
245-F (235)

Ernest 39/M/61"/167

135-185-225-275-295-310-310
only had 310 lbs for w/o

315 - 335 - 356 - 376 - 386 (PR) - 391 (f) - 356

Cash-Out:

100 Double-unders for time. 2:02, and 47 in a row (PR).

Felt strong today. 391 felt doable, but it didn't feel good from the initial pull, so I stopped. Saw another Infidel (Crossfitter) in my Globogym - nice!

m/29/5'9"/159

325
335(t-pr)
345f
345f
325
325
325

365, 405, 455, 500 (missed), 465, 465, 465

185, 205, 225, 245, 255, 275, 295

M/44/165

Run 2.4 mile (21:05)
-------------
185-225-245-265-285-300(PR)-315(f)

-Something about hitting a run before Deadlifts, seems to be good for max strength efforts.

m/42/6'/155 12-5-09
115-130-155-185-200-220-235
not best form on last set - be carefull

2000m row

225, 245, 275, 315, 335, 345, 355

Not where I want to be but getting there

M/36/175

255
305
355
375
385
385 - barely!
255

M/20/175

225
245
265
285
305
325
335-Bad Form, way too much back, didn't drive hard and commit 100%