December 12, 2009

Saturday 091212

"CrossFit Total"

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

Post total to comments.

Compare to 091104.


Enlarge image

"Iron Will, Iron Bodies" The CrossFit Journal

2009 CrossFit Games Apparel Blowout!

"Lower Body Maintenance" by Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

A Moment with Louie Simmons - video [wmv] [mov]

Posted by lauren at December 12, 2009 5:00 PM

Right on!

Thanks coach!

Comment #1 - Posted by: bo_D at December 11, 2009 5:01 PM

so just max out each exercise?

Comment #2 - Posted by: Ryan G at December 11, 2009 5:04 PM

Yep, max em out, add em up, and you have your Crossfit Total, look at the chart in the FAQ for an idea of where you stand.

Comment #3 - Posted by: TonyZ M/25/185 at December 11, 2009 5:05 PM

cf total is fun!

Comment #4 - Posted by: mike at December 11, 2009 5:07 PM

Yes! Totals!

Comment #5 - Posted by: JohnnyA M/39/185 at December 11, 2009 5:10 PM

injury advice please: I know this is likely the wrong place to ask but I am not sure where to go. I have been doing CF for 3 months and LOVE it. However, my right elbow is killing me with pain and all of the time. It even hurts to type this from my phone but I keep fighting through the workouts. Any idea what this is and what I need to do, other than live on ibuprofin. Also did something bad to my shoulder, serious pain, very sharp pain when doing certain movements, especially when right arm gets overhead. Please offer any assistance and even direct contact as I love CF but the pain is becoming unbearable. Thank you in advance for your help.

Comment #6 - Posted by: jimi at December 11, 2009 5:16 PM

Louie Simmons is crazy awsome i know-ish a freind that trains under him! CF total ive been looking forward to this for a while i need to see wat gains ive made because of GOMAD and Starting strength.

Comment #7 - Posted by: Jake Trahan at December 11, 2009 5:23 PM


Comment #8 - Posted by: Ed at December 11, 2009 5:27 PM

#6 you need to see a doctor.

Elbow is most likely epicondylitis. Shoulder could be a myriad of things.

Go get 'em looked at before you tear something up for good.

Comment #9 - Posted by: Glenn at December 11, 2009 5:29 PM

I love CFT!!! Can I break 1055???

Comment #10 - Posted by: Gabriel.Wright at December 11, 2009 5:32 PM


You need to listen to your body and modify the WOD's as needed. Working out while injured will not benefit you in the long run. Pushing through soreness is one thing, but sharp pain indicates an injury which you will only make worse if you don't address it. Think of your long term fitness goals and train smart. Kelly Starrett has some good stuff in the Journal about training around injuries. I have had to train around a shoulder impingement this year so I know how you are feeling. A little modification in your program will go a long way to keep you CrossFitting. Take care-

Comment #11 - Posted by: Suzanne at December 11, 2009 5:33 PM

did this today, cool coincedence.

BS- 295, no change :(
Press- 160, +5
Deadlift- 365, +15!!!
CFT- 820

Comment #12 - Posted by: Casey at December 11, 2009 5:37 PM


since you asked 3 times.

I feel your pain and your elbow injury sounds very similar to something I suffered from until I sorted my pull up technique out. But... while I and many others have been through similar periods of pain, you shouldn't be taking medical and rehab advice off a discussion board.

go see a physio or chiro and let somebody qualified diagnose and help you get better

good luck

Comment #13 - Posted by: nick in sydney m/38/6ft/183 at December 11, 2009 5:42 PM

SICK VIDEO!!! I like the editing quality lately!

Comment #14 - Posted by: Mr. Moody at December 11, 2009 5:54 PM

Wasn't going to do another barbell cert but I am definitely going to sign up for Louie Simmons cert!

Comment #15 - Posted by: merle at December 11, 2009 5:55 PM


Going to definitely PR in everything!... Hopefully :)

Comment #16 - Posted by: Sean M/5'11"/175/23 at December 11, 2009 5:56 PM

After watching the video Louie stated that you can always squat more than you can dead. You told him we have CFs that can DL more than SQ. What was his explanation? He also said that is early on?

Comment #17 - Posted by: Gabriel.Wright at December 11, 2009 6:15 PM

Louie wins.

Comment #18 - Posted by: Jesse at December 11, 2009 6:16 PM

I haven't posted for a long, long time but I can't take it anymore:

I was under the impression that CrossFit did not care about vanity, and it was all about "functional fitness". These two journal articles about male and female beauty appear to be the culmination of what several years of people posting pictures of themselves working out without shirts has been leading two: vanity and self-satisfaction are just as rampant here as in bodybuilding (which CrossFit takes every chance to dump on).

Furthermore to compare people who participate in CrossFit to warriors and hunters who either killed or starved to death is preposterous and delusional. The arrogance associated with this is simply baffling. Completing a CrossFit workout faster isn't the difference between life and death. You may feel compelled to do so by the spirit of competition. But working out is not comparable to fighting in a war, nor is it comparable to hunting with prehistoric tools. The survival of you, your comrades, and your family is not contingent on you finishing Fran in less than 2 minutes.

Adhering to the protocol is certainly an accomplishment that is worth noting, as it requires discipline and sacrifice. But so does sticking to a diet and traditional bodybuilding regimen. Certainly CrossFit does improve functional fitness. But as a community CrossFit doesn't shy away from pointing out the aesthetic improvements its protocol elicits.

So fire away with the defenses, denials, talk about how superior the programming is (which I'm not disputing), and telling me how I'm stupid and how I don't understand.

Comment #19 - Posted by: Ben at December 11, 2009 6:17 PM

jimi #6

My elbow had the same pain for awhile, although it wasnt constant, really only during muscle-ups, i didnt see a doctor (i shouldve and i encourage you too) but i did buy an elbow brace for tennis elbow and i wear it right after workouts, it subsides the pain a lot more than you would expect

Comment #20 - Posted by: deuceamatic (Todd) at December 11, 2009 6:29 PM


Comment #21 - Posted by: steven@CrossFitAffliction at December 11, 2009 6:31 PM


two things.

Wouldn't you rather your body looks good than not? I certainly would.

Do a couple of posts on a fitness website which you disagree with really get you to the stage where you 'can't take it any more'? Are you really that fragile?

And even if you aren't...are there really no bigger examples of poor behaviour or injustice out there for you to be addressing first?

either way, I hope you feel better soon

Comment #22 - Posted by: nick in sydney m/38/6ft/183 at December 11, 2009 6:32 PM


Going to smash 960

Comment #23 - Posted by: bo_D at December 11, 2009 7:13 PM

#24 herm

I read your posts and appreciate your wisdom.

I come from a muscle and fitness background, also.

I have as much muscle and strength as I had before crossfit, but now I have more explosiveness, stamina and endurance than ever. Could probably still compete in a BB show (but why?)



Comment #24 - Posted by: bo_D at December 11, 2009 7:26 PM

bo d

as much muscle as 145 lbs?

the bodybuilding went well then

Comment #25 - Posted by: johnson harrison at December 11, 2009 7:29 PM

Louie Simmons and westside barbell are awesome.

Comment #26 - Posted by: eric at December 11, 2009 7:29 PM


I am 5'7" and never took the sauce. Show me a "clean" 5-7 at 200# w/6% bodyfat, if you can find one.

Comment #27 - Posted by: bo_D at December 11, 2009 7:33 PM

2:30 mark of the Louie Simmons video- Tony revealed to me a basic underlying principle of CrossFit: "We are here not because you're doing our stuff, we're here because you've been so successful at doing your stuff and we think we have a lot to learn from it."

Comment #28 - Posted by: mikes at December 11, 2009 7:54 PM

cant find the CFT chart in the FAQs....

link anyone?

Comment #29 - Posted by: devin at December 11, 2009 8:03 PM

I agree that Louie Simmons has a lot of great tips and has been very successful in the sport of powerlifting; however, I think we would all have the ability to Squat, Bench, and Deadlift more if we took Steroids as he does and advocates. Steroids and powerlifting gear are the cheaters way of lifting more artificial weight. I mean, there is no powerlifting gear in the real world and it's just fake strength gains anyways.

Comment #30 - Posted by: DeltaForce at December 11, 2009 8:05 PM

Wow, Louie Simmons. Huge love for his practical knowledge. "This is what works" - oh yeah. I'd love to see more of those exercises and motions because anyone who can figure out efficacy in training by trial and error, and get results like his, is worth paying attention to!

So why is the Nutrition side going in the other direction? Only Dr's and PhD's count but tested, practical knowledge is suspect? Come on, the medical community gave us the "Food Pyramid". But trial and error - and results - gave us Paleo.

JUST like Coach always says, "The science isn't important - look at the results". Westside Barbell = results. So does Paleo.

Fix the differences and bury the hatchets boys, the results are more important than the emotions. There are a lot of people who are waiting for reason to prevail.

Comment #31 - Posted by: Benny1 40/74"/220 at December 11, 2009 8:12 PM

#35, yes, I read that. I'm encouraged that its all open for discussion. But the back & forth between clinical knowledge, academic knowledge, and didactic (experiential) knowledge is all a little confusing. And, IMO, hypocritical from every direction.

I just wish the parties involved would either pick a standard to hold above all others... or choose to favor whatever gets results. But the name-calling and infighting isn't appealing at all for those of us following along at home.

I am one - probably one of many - who owes a significant amount of time, sweat, and devotion to this program and ALL involved. The cracks in the armor feel physically traumatic, as they do when parents fight or coaches lie. Its not true that the ends always justify the means of course, but it is true that "The results speak for themselves."

Comment #32 - Posted by: Benny1 40/74"/220 at December 11, 2009 8:43 PM

Ben (#19),

It's okay, man. Breathe deeply. If you don't like pictures of athletes, you don't need to look at them. You can always ask for your money back.

Comment #33 - Posted by: TomC at December 11, 2009 8:52 PM

I really...really...really...want to try that bench press with the hanging KBs.

Comment #34 - Posted by: Eric Gohl 21/5'10/163 at December 11, 2009 8:58 PM

Ben (#19)

I agree with comment #36,HAHA! CF TOTAL! YAY!
BEN post your numbers and take a chill pill. you seem way stong over the average 145 pound guy to clean that much weight, i would work in the stuff that you know you are weak on and compete in the games, if you do make it to the games, tell them not to take pictures of you.


30/M/5'10"/149 (MTN WARRIOR)

Comment #35 - Posted by: Santi at December 11, 2009 9:06 PM


Somebody asked if Louis Simmons elaborated on the squat/dl comparison. I was also wondering about his justification of an european weightlifting approach to training. He basically said the top powerlifters are in their 40's and that is why he uses a weightlifting approach? Are you going to post more video on your talks?

Comment #36 - Posted by: Evan at December 11, 2009 9:59 PM

Squat - 135kg(300lb)
Press - 65kg(145lb)
Lift - 155kg(340lb)
Total - 355kg(785lb)

I was very surprised at how little I could press and how much I squated and lifted. If I had known the numbers would be so much more than I expected, I wouldnt have done so many 'sets' trying to find my max. So perhaps a few more kg in me.

I also did max of bench, as I was interested.
Bench - 100kg(225lb)

I was very surprised with that as well! 3 weeks ago I was tapped out at 87.5-90kg or so after years of weights. Since stopping weights and starting crossfit, I can only give the credit to crossfit for a 10kg gain. I am very very very impressed with my new found level of fitness. Cant thank the blokes that put me onto it enough.

Crossfit kicks arse!

Comment #37 - Posted by: Sean at December 11, 2009 10:09 PM

#17 - it makes sense at elite levels for people to squat more than they can deadlift. I would think that eventually the grip would become limiting. Where in a squat, the starting and ending position are the same and extremely stable. There might be additional explanations, but I think that is certainly part of it.

Comment #38 - Posted by: Joe E at December 11, 2009 10:10 PM


Comment #39 - Posted by: Eric in Eugene m/31/6'3"/293 at December 11, 2009 11:06 PM

Talk about coincidence....There is a "Strongest in the AOR" powerlift contest tomorrow here in Iraq. 1 RM of Backsquat, Benchpress and Deadlift. We follow the .com WODs a day behind due to scheduling/equipment limitations, etc so having a CF Total for this WOD is perfect. After the competition, I will just do a 1 RM Press to complete the CFT. Two birds with one stone.

Comment #40 - Posted by: Bryan K at December 11, 2009 11:25 PM

back squat x 1
shoulder press x 1
deadlift x 1

765lbs (265,125,345) 12/11/2009
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 #41 - Posted by: johnathon in seattle 28/5'8/158 at December 12, 2009 12:01 AM

735lbs (265,125,345) 12/11/2009

Comment #42 - Posted by: johnathon in seattle 28/5'8/158 at December 12, 2009 12:03 AM

CFWU, CFT, 825lb (BW 176lb)...

Comment #43 - Posted by: CHARLIE'S CROSSFIT GYM at December 12, 2009 12:27 AM

Wow... first time ever inverted on the rings!! That wod was awesome! Didn't expect my abs to be so sore afterwards! CF Total tomorrow when I wake up!!

Comment #44 - Posted by: sdw at December 12, 2009 12:28 AM

5 X 5 Squats two days ago, so:

435 tied PR
440 PR!

A good day. Last Total finally broke 900.

Comment #45 - Posted by: Uncle Rico at December 12, 2009 12:42 AM

BS 275
SP 175
DL 405

Total 855

Comment #46 - Posted by: Justin D. _ 30/M/6'/200 at December 12, 2009 12:52 AM

In geared powerlifting, the squat is almost always higher than the deadlift (assuming the lifter knows how to use the gear well). In RAW it depends, the higher end the lifter the squat gets ahead of the deadlift or at least very close. In novice/amateurs the DL is usually higher than the squat.

Re: Louie, yep, amazing powerlifter/coach. Not sure what his stuff can add to the average CrossFitter. Honestly I think Rip's system for teaching beginners is vastly superior to anything WSB has done and is WAY more applicable to CrossFitters.

If you have middle aged women who cannot do a bodyweight squat, what is more useful for getting them in correct form on the basic lifts: Starting Strength or elite PL queues?

Comment #47 - Posted by: Greg Keoc at December 12, 2009 3:04 AM

for all you none believers I'm 19/m/158lbs. I played college lax and was an above average athlete. Crossfit has really helped work the small muscles and has helped me improve my overall strength and stamina. I can't wait for this semester to be over so i can really get into the workouts.

as for Jimi at #6 i had really bad tendinitis in one of my knees, yet i didn't want to rest it. Not only did I loose 5lbs, leg mass, and strength it also took me longer heal once i decided to rest it. take the time right amount of time to rest because it will only give you more pain and take longer to reach pre-injury pr's

Comment #48 - Posted by: Richie at December 12, 2009 3:14 AM

Squat 315
Dead 315
press 165
total 795

Comment #49 - Posted by: rick at December 12, 2009 3:31 AM

BS:220 lbs
SP:110 lbs
DL:242 lbs
TOT: 572 lbs

55 lbs more then last time... Still untraind :)

Comment #50 - Posted by: Sebastian M/23/183/81,2 at December 12, 2009 3:40 AM

091212 CFT=895 bs=355 sp=170 dl=370
090629 CFT=935PR bs=355PR sp=185PR dl=405
080709 CFT=905 bs=335 sp=165 dl=405
080405 CFT= 860 bs=305 sp=145 dl=410 PR
071128 CFT=905 bs=335 sp=165 dl=405 PR
071020 CFT=885 bs=315 sp=165 dl=405
070901 CFT=835 bs=295 sp=155 dl=385

Comment #51 - Posted by: Adam W 40/M/5'7"/172 at December 12, 2009 3:41 AM

IMO we have been doing the CFT way too much. This is a way to measure your progress. Every 1-2 months doesn't give enough time to make substantial gains.

This should be an every 3-6mo workout.

Comment #52 - Posted by: M&M at December 12, 2009 3:59 AM



Comment #53 - Posted by: cosmo at December 12, 2009 4:20 AM

Back Squat, 1 rep 250lbs/113.6kg
Shoulder Press, 1 Rep 155lbs/70.45kg
Deadlift, 1 rep 260lbs/118.18kg
TOTAL 665lbs/302.27kg

25mins spin bike; 20 hard, 5 CD

First time CFT! Very Happy, but DL needs work.

Comment #54 - Posted by: Sean at December 12, 2009 4:56 AM


In stating that only MD's and PhD's count you're compounding other light thinkers' bad reading. That was never stated by anyone, it was a terrific misread of a post of mine where I stated that we were going to run a nutrition cert with PhD's, and MD's with clinical experience and a staff with extensive clinical experience to replace the current offering.

The replaced individual responded with the comment that now only PhD's and MD's are qualified. You've just parroted his nonsense.

Your assumption that we're moving away from tested clinical knowledge is in fact exactly, perfectly, wrong. You have it entirely backwards.

It would be a mistake to think that having an advanced degree qualified anyone of anything, but it is an improvement to replace a guy claiming to have attended medical school with one who actually did - just as a starting point.

There is no aspect of the nutrition program that is not being improved on. To wit:

1. The staff will have better credentials
2. Have more clinical experience
3. Greater aptitude for science, math, and logic
4. Greater respect for the affiliates and trainers
5. Work with HQ with a collegial spirit
6. Satisfy a growing pressure from the scientific community to improve our nutrition offering.

You ask us to "bury the hatchet". I needed to replace a trainer openly hostile to HQ with marginal or more accurately NO clinical experience who very publicly called for the elimination of quantifiable methods in nutrition (no weighing and measuring of clients or food).

Comment #55 - Posted by: Coach at December 12, 2009 5:13 AM


320 Squat + 150 Shldr Press + 355 Dead = 825lbs

Comment #56 - Posted by: Jeff at December 12, 2009 5:25 AM

TM - 223
(M/24/167lbs - 5'7") Krak

SP - 170 (+5 lbs)
BS - 365 (-10 lbs)
DL - 385 (-35 lbs)

I made sure to take the squats to the floor this time... I think my deadlifts paid the price

Comment #57 - Posted by: brandon at December 12, 2009 5:25 AM


Squat - 308lb
Shoulder Press - 176lb
Deadlift - 352lb


Comment #58 - Posted by: SOJ at December 12, 2009 5:32 AM

bw 165

subbed deads


Comment #59 - Posted by: paulw at December 12, 2009 5:47 AM

Ever see the documentary Bigger Faster Stronger and inside that movie Louie Simmons has an interesting interview... check it out.

Comment #60 - Posted by: FTP Dan at December 12, 2009 5:50 AM

Coach are you up ealry or still have not slept. SO are all the nutriton certs will be guys with MD's and PHD's or just that Sears will be the new main guy and he has that. Question is will he have multiple nitritionists or just the one? The only cert I took was level one and having CSCC before that I wished that many of the L1 were taught by people with at least a BS in sports medicine or some other degree with human bioligy under sports stress knowlege. So that they Trainers with be smart in exercise programming for individual clients and better and understanding and dealing with injuries as well. Maybe the nutrition if it means multiple seminar teachers must have MD or PHD credentials will mean the L1 and L2 certs will start to have those same quality of Credentials too.

Comment #61 - Posted by: Sard at December 12, 2009 5:55 AM

What do you all think about rest? Is it really that beneficial? Or physiologically, would working out everyday be better?
I say this because when I see people that are forced to use certain muscle groups all the time, for example people in wheelchairs, they have very strong arms, shoulders, and chest. They have to use their arms to compensate for other limbs being much weaker. A crossfitter works out (pretty intensely) for what? about 3-4 hours a week? Whereas somone who is confined to a wheelchair is using their arms as long as they are awake.
Or people that workout in prison for many hours, or people that work as furniture movers, or other laborers that work for long periods. I have uncles that are farmers and their hands and arms are unreal. How is all that strength and size explained? They don't seem to be doing the proper resting, so often talked about in any physical development sport.
Would we be better off doing 2 WOD's a day 7 days a week?

Comment #62 - Posted by: doug/M/32/6'1"/212 at December 12, 2009 6:08 AM

#19 - Ben

Good post.

Comment #63 - Posted by: dave at December 12, 2009 6:25 AM

BS = 315
SP = 166
DL = 377

TOTAL = 858

Comment #64 - Posted by: shane 30/m/5'9"/170lbs at December 12, 2009 6:52 AM

CFT: 695
Backsquats: 235 (weak)
Press: 145
Deadlift: 315

First time completing the CFT. I'll need to work hard to improve the press and DL, but I think I can get much better at the backsquats quickly. Got to shoot for 800.

Comment #65 - Posted by: Simon/29/M/185/5'9" at December 12, 2009 6:57 AM

for back squats, does it matter if they are done on a smith machine or free standing? seems I can do more on the machine for some reason. Thanks.

Comment #66 - Posted by: stinson at December 12, 2009 7:11 AM

2009-12-12: 250pr,155,340pr(745) Disappointed about presses, 155 went up good, jumped to 165 and only got 1/2 up,squats and eadds felt very good today, want 760 in the new year.
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 #67 - Posted by: gs at December 12, 2009 7:21 AM

Deadlift 155
Back Sqat 145
Shoulder Press 65
CFT: 365

1st time with CFT, had 2 fellow medics cranking it out with me. CF WOD has been an awesome addition to our workouts. We added 15 reps of 5 sets of pushups in between the reps... it shows by the time we got to shoulder press. Our anticipation for the next WOD is as palpable as our pulse during our workouts. LOVING IT!!!

Comment #68 - Posted by: Blithe F/28/173/73 at December 12, 2009 7:26 AM

Squat 385 (w/belt)
Press 175 (raw)
Dead 395 (w/belt)

CFT: 955 - missed PR



re: #26 - The BB Competition would be natural; I'd be a lightweight in the master's division and I would Lose. But who cares, Crossfit has me in the best shape in years, maybe ever. I have almost as much muscle and strength as I had at bodyweight of 190 before crossfit, but now I have more explosiveness, stamina and endurance than ever.

Comment #69 - Posted by: bo_D at December 12, 2009 7:42 AM

Almost forgot,

Thank you, Coach G and Crossfit!

Comment #70 - Posted by: bo_D at December 12, 2009 7:44 AM

BS 352
P 173 PR
DL 425
TOT 950

Rushed through this today, BS was the only one that was off

Comment #71 - Posted by: dan colson at December 12, 2009 8:15 AM

Bad day; hamstring STILL an issue and pulled my right shoulder but decided to go for it anyway.

BS: 245 (pr 295 but realized I wasn't going full ROM, I am now)
SP: 115 (pr 135)
DL: 275 (pr 325, hamstring screamed trying for 295)

Total: 665... ouch.

Comment #72 - Posted by: coyo at December 12, 2009 8:26 AM

#20 Herm

Yes the CFT is about testing progress, but you can't ignore the training effect. In one of his "Paleo Podcasts," Robb Wolf mentioned that while the adaptations for metabolic conditioning are easily lost due to detraining, maximal strength can be maintained with infrequent maximal efforts. Is Coach using the CFT as an efficient method of maintaining maximal strength?

Comment #73 - Posted by: jfett at December 12, 2009 8:30 AM

BS: 225
SP: 155 PR
DL: 305 PR (315 fail)
Total: 685

COP Garcia - Afghanistan

Comment #74 - Posted by: Jason F M/25/5'9"/165 at December 12, 2009 8:44 AM

#19 I don't totally disagree with you, but I do see striking differences in crossfit vanity when compared to traditional bodybuilding. Pictures of people laying on the ground exhausted is common for crossfit and is not typical vanity.

Comment #75 - Posted by: Brett at December 12, 2009 8:49 AM

There were some real interesting gems in that Louie Simmons video. It was too short IMO but not everything can be posted all the time. I am real intrigued but the " Chaotic-oscillating bench press". I'm going to try that out after the Total.

Tony-How did you find the COBP? Does Lou use that as a regular trainer or only once in a while?


Comment #76 - Posted by: JC at December 12, 2009 8:51 AM

This may be a daft question, but what is ****FRAT****? Please help!


Comment #77 - Posted by: Sean (M/27/5'11"/182) at December 12, 2009 8:52 AM


back squat- 265(-10#)
press- 155 pr tie
dead lift- 395 PR (+5#)

TOTAL= 815 PR (+10#)

Comment #78 - Posted by: jnel at December 12, 2009 9:08 AM

Much more video content coming from Louie Simmons! This was just a quick teaser.

Louie attributes a lot of his success to the principle of constantly varied drills performed at high intensity with a testable, measurable result (my words not his, but the concepts are true). Does that sound familiar?

Louie is not oriented toward beginners (did you hear the requirements for even being a member of Westside Barbell?). And, CrossFit is not going to change or abandon its course to become another school of Westside Barbell. Instead, we have invited Louie to present his vast and successful experience in the hopes that we give intelligent CrossFitters another set of tools to use.

Oh, and the notion that these drills are irrelevant to CrossFit since Louie's top lifters use drugs and suits is ludicrous. As Louie says, physics is physics, and it applies everywhere.

Comment #79 - Posted by: Tony Budding at December 12, 2009 9:12 AM

Squat 310 PB
Press 125 PB
DL 325
Total 760 PB

Comment #80 - Posted by: Allan at December 12, 2009 9:13 AM

317 BS
158 Pr
419 DL
80% effort

Comment #81 - Posted by: OPT at December 12, 2009 9:17 AM


Louie Simmons take on steroids and I quote from T Muscle:

"The dangers are way overrated. It's corticoid steroids that they inject football players with every day that will kill you! Personally, I've done anabolic steroids straight for the last 28 years."

Not sure about aligning with advocates of drugs, nothing personal.

Comment #82 - Posted by: Dave McDade at December 12, 2009 9:18 AM


BS = 275 (got stuck at the bottom with 295)
SP = 135 (couldn't get 140)
DL =345 (probably could have gone heavier)

Total = 755

First time doing CFT. Thanks CF!

US Army Chaplain, Fort Richardson, Alaska

Comment #83 - Posted by: Chappy B at December 12, 2009 9:18 AM

I think #48 Greg has a good point. It makes perfect sense that a gym who only accepts high caliber athletes in to train will have successful athletes. With this in mind, I do not think you can refute that a good athlete will be successful (to some degree) no matter how they train. This is not a slight against Louis Simmons or anyone else that trains athletes as opposed to your average house wife. I am paraphrasing but Tony Blauer said in one of his videos. Don't show me what one genetic freak can do, show me what I can do. My point is that a coach should be interested in what turns a house wife into a firebreather and a skinny 13 year old kid into a NFL linebacker. I believe that CF has already accomplished such things so I will be anxious to see what WSB brings to the program. On the flip side I am also interested to see what methods will take a good athlete and turn them into a phenom. This is what I hope to see from WSB. I am confident that CF as it is a very large critical community will reveal what it is about WSB that is of value to CF. Just a thought.

Some of his stuff does look interesting and I especially like his acclaim of physics and physicists as the go-to for training knowledge (my BS was in physics and yes we are good for something other than doing your calc or engineering homework for you).

Comment #84 - Posted by: Evan at December 12, 2009 9:20 AM

back squat : 315lbs (attempted 335, failed)
shoulder press : 175lbs (good form.. 10lbs shy
of personal record)

deadlift : 445lbs (attempted 455, failed...
this has been a mental
barrier for me for a
long time... one day ill
get heavier)

total = 935

Comment #85 - Posted by: Corey 24/m/190 ish/ 6'0 at December 12, 2009 9:22 AM


I'm in Iraq and up early.

Here's the deal. Medical science has something very powerful to offer the science of nutrition. Much of this offering has not been mainstream but nearly all of it came from researchers and clinicians "in the know". The rationale for reduced CHO intake and the knowledge of the perils of hyperinsulinism and attendant metabolic derangement has almost entirely come from physicians and researchers.

We're building a team from these academics and clinicians right now. The biggest problem is not in devising an effective comprehensive curriculum but scheduling, logistics, contracting, etc. Several of our first choice clinicians are quite concerned about being associated with the current offering after having attended one of the old certs. We want to avoid past mistakes and do this right. We also want to get this certification ANSI certified as we've almost completed for our training cert's.

Exercise science is quite a different matter. Here we're going to have to, at least for awhile, forge the way ourselves. I cannot even find a group of exercise physiologists who've been willing to offer a definition of fitness that is measurable and meets scientific muster.

Funny you mention the NSCA's CSCS certification. I lay a good part of the blame for an exercise science that is neither science nor about exercise on the NSCA. The NSCA's response to CrossFit dominating them in the marketplace and staking claim to evidence based fitness that first and foremost examines and studies human performance in universally recognized kinematic terms tied to a training stimulus has been to engage in tortuous interference of our contracts by publicly spreading lies about CF (EG, telling the Air Force that the Navy is suing us, a deliberate lie, sent by email, leaked to us)

I'd like nothing more than to tap into a stream of academics with something of measurable, demonstrable value to offer to coaches and trainers. I've become convinced such a community doesn't exist outside of the one we've created.

The interest in CF from sports and exercise science academics is, however, rapidly growing. For instance, we were just this week contacted by medical researchers from the Karolinska Institute in Sweeden eager to explore the impact of CF on sport performance and health.

Thanks for the civil discourse.

Comment #86 - Posted by: Coach at December 12, 2009 9:25 AM


CFT 775
Back Squat 280
Press 165
Dead Lift 330

PR in all lifts and CFT by 15lbs. Not bad for an "old" guy with two bum knees.

Thanks Coach!

Comment #87 - Posted by: Mike at December 12, 2009 9:33 AM


Squat: 330
Shoulder Press: 180
Dead Lift: 415

Total: 925

Comment #88 - Posted by: RodneyG at December 12, 2009 9:36 AM

Squat - 365lbs
Press - 175lbs
DL - 405lbs
Total - 945lbs

1st time; looking fwd to next CFT


Comment #89 - Posted by: Doug at December 12, 2009 9:37 AM

My 1st time doing CFT: + 805. DL 365, PP 155, BS 285. Thanks for keeping us fit to fight coach! Much love from Wardak, Afghanistan!

Comment #90 - Posted by: Jose at December 12, 2009 9:40 AM

Thanks Tony

Comment #91 - Posted by: Gabriel.Wright at December 12, 2009 9:43 AM

415 Squat
365 Dead
225 Shoulder
= 1005. Aaaaaand I'm spent.

Comment #92 - Posted by: Bagram Mike at December 12, 2009 9:46 AM

22 m 6' 188lbs. I don't have the equipment for this so I did Angie in 48:18 (PR!!). The only other time I attempted Angie I didn't complete it and it took over 57'. It's great to see improvement! Also, I had to divide it into sets of 10. Thanks Coach!

Comment #93 - Posted by: Nate at December 12, 2009 9:47 AM


SP 175(PR)
BS 225
DL 350

Comment #94 - Posted by: Rbyrn@CrossfitMyrtleBeach at December 12, 2009 9:47 AM

OPT has been using Westside principles for some time now, on his Big Dawgs blog and with his clients. It works!

Comment #95 - Posted by: Rob Corson at December 12, 2009 9:50 AM

SP: 120
BS: 215
DL: 325
TOTAL: 660

PR for each lift.

Comment #96 - Posted by: Adam Al. at December 12, 2009 9:53 AM

Did deadlifts and weighted pullups (training powerlifting with Kelly Moore)

215x1 Beltless, deadstop (of course!)

1 with 10lbs
1 with 25 lbs
1 with 25lbs all witnessed by Kelly Moore and yeah we got pics!

She did a few 75lb weighted!

Comment #97 - Posted by: Camille F/135/5/4"/28 at December 12, 2009 9:54 AM


BS: 365
SP: 185
DL: 365

Total: 915

Same as last time

Comment #98 - Posted by: Damian at December 12, 2009 9:56 AM

Training for Arnold Classic Raw Powerlifting meet in March:

Beltless deadstop deadlifts (no bounce or touch and go reps):


Weighted strict pullups (no kip, chest to bar on all sets but the 65# set; chin over bar for that set):

Bodyweight x 10

Witnessed by Camille and other gym members.

Comment #99 - Posted by: Kelly Moore F/46/5'/113# at December 12, 2009 9:58 AM

BS 275, failed at 300 twice
SP 145
DL 393 PR

Comment #100 - Posted by: Jette 40/M/5'11"/175 at December 12, 2009 10:02 AM

New Personal Best!!

Squat: 375 (PR, +10)
Press: 205 (PR, +10)
Deadlift: 565 (PR is 585 5 days ago)
Total: 1145 (PR, +50)

Comment #101 - Posted by: Kevin Bania, 27yrs, 5'10, 185lbs, Ramadi, Iraq at December 12, 2009 10:04 AM

Back Squat 275#
Shoulder Press 155#
Deadlift 365#

Comment #102 - Posted by: Linwood Wright at December 12, 2009 10:08 AM

Dl 405
Sp 155
Bs 315

Comment #103 - Posted by: rhess 6'1 185 21 at December 12, 2009 10:13 AM

Rest Day
Shift change; swings to days

Comment #104 - Posted by: Pete In Sun City at December 12, 2009 10:15 AM

BS 455 PR (+20)
SP 195
DL 475 PR (+20)

CFT 1125

Comment #105 - Posted by: Triff m/34/220/75 at December 12, 2009 10:17 AM

175 BS full depth squat
85 SP
255 DL PR :)

total= 515 PR :)

Comment #106 - Posted by: jill 31/122/5'4 at December 12, 2009 10:26 AM


"You can squat more than you can deadlift."
" that true? Cus' we have Crossfi"

Comment #107 - Posted by: Scotty at December 12, 2009 10:40 AM

5RM BS: 265
5RM Press: 190
5RM DL: 375
5RM Total: 830

Comment #108 - Posted by: Josh M/34/74"/195# at December 12, 2009 10:43 AM

Squated 275, should have tried 315.
Pressed 95, my upper body needs a lot of work.
Lifted 295, tried 315, but the back said NO.
CFT 665.

Comment #109 - Posted by: Spit Sylvia at December 12, 2009 10:52 AM

1.5k row

sub 3 x 5 of:

coming back after a layoff.

Comment #110 - Posted by: hiflyer51 at December 12, 2009 11:03 AM

Squat 255lbs
Press 135lbs
Deadlift 295lbs

Comment #111 - Posted by: RFDustin M/24/5'10/170 at December 12, 2009 11:08 AM

First time DL with reverse grip... Amazing how much easier it was to hold the weight:)
BS: 335 (PR), 345F
DL: 325 (PR), need technique practice
SP: 145, 155F
Total: 805

Comment #112 - Posted by: Joel M/29/5'11/170 at December 12, 2009 11:11 AM

BS: 265
SP: 135
DL: 335
Total: 735

Tied my PRs. Next time have to get at least 750, hopefully 760.

Comment #113 - Posted by: Pete 20/M/155/5'8" at December 12, 2009 11:15 AM

"CrossFit Total"

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

1. 257lbs
2. 285lbs
3. 290lbs(new pr by 5lbs)
140lbs Matched old PR
1. 305lbs
2. 315lbs
3. 0 I psyched out on the last pull. old pr 320lbs, didn't get it this time. Didn't have it right in the head.

Total 745. last total 745 last time I got 5lbs less on squats, this time I got 5lbs less on deads.

Comment #114 - Posted by: Nik Nichols 42yo,5'7''165lbs at December 12, 2009 11:18 AM


BS 275
SP 175
DL 325
Toal 775...800 next time..squat needs improving.

Comment #115 - Posted by: Bill S at December 12, 2009 11:20 AM


Squat: 235
Press: 130
Deadlift: 275
Total: 640

None of these are near my PR's and my total is 5 lbs less than last time. Pretty disappointing, I guess it's just an off day.

Comment #116 - Posted by: Eric E at December 12, 2009 11:31 AM

BS 345, maintained from previous
SP 145, up 5lbs, ill take it.
DL 385 maintained
Total 875

Comment #117 - Posted by: Tim in Springfield 23/5'10"/170 at December 12, 2009 11:32 AM

Press: 120
Squat: 225
Deadlift: 245

Total: 590

Comment #118 - Posted by: Matt 22/6'2"/175 at December 12, 2009 11:35 AM


Deadlift 340 (+15)
Shoulder Press 140 (+0)
Backsquat 270 (+35)

Total 750

Comment #119 - Posted by: Ido arseneau at December 12, 2009 11:38 AM


BS: 395
SP: 175
DL: 405

CFT: 975

Comment #120 - Posted by: tnikkola at December 12, 2009 11:42 AM

Stinson #67-

A Smith machine squat is not a squat. It feels easier because it IS easier. The machine does the work of stabilizing the bar for you so you never learn what it feels like to have a perfectly vertical bar path that remains over midfoot.

Comment #121 - Posted by: Eric at December 12, 2009 11:45 AM


BS: 385
SP: 175
DL: 455

CFT: 1015, new PR, squat form could have been better, second CFT, doing Crossfit for just over 2 full months now.

Comment #122 - Posted by: JoeSinkevich at December 12, 2009 11:51 AM

BS: 200 (PR)
SP: 115 (PR)
DL: 315 (PR... got 325 off the ground and up, just couldn't lock back the shoulders)

Total: 630

Comment #123 - Posted by: Bryan CK M/23/5'10"/140 at December 12, 2009 12:10 PM


W/U: jump rope, 100 single-unders; 17 ROM exercises; jump rope, 50 double-unders; 95# good mornings, 1x10; 95# front squat, 1x10; 95# Zercher squats, 1x10.

As Rx: 305 + 165 + 385 = 855 (off PR by 10#, intermediate).

BS: 135x5, 185x5, 225x5, 275-295-305 (new 1RM PR by 5#).
SP: 45x10, 135-145-155-165(f)-160-165 (new 1RM PR by 5#).
DL: 225x5, 295x5, 345-365-385 (off 1RM PR by 30#).

C/D: inversion & descents, 1x5 (still no better than last night).

The 305# BS felt solid, but I decided to to go any further. Herm Blancaflor posted a good article by Frederick C. Hatfield, Ph.D. on his The FRAT Paleo Challenge blog. It convinced me not to push until failure.

Pushing to failure it probably while I'm still working my way back up to 415# on the DL. It was on the DL that I injured my low back over the summer. At this point, I think it is more mental than anything.

Despite falling a but short on the CFT, I am so happy that I finally broke the 160# SP barrier! I'm crediting Jojo Reyes' advice of using a narrower grip as making the difference. Finally got it!

Comment #124 - Posted by: rjf (Since 07-20-07. WOD no. 658) at December 12, 2009 12:10 PM

dl 335 bs 280 sp 160 i didn't have a spotter so i am excited to do it with one. my first week doing cf been a sore one. m25/6'2/195

Comment #125 - Posted by: brad holbrough at December 12, 2009 12:14 PM

bs 435 x 2
dl 435 x 2
sp 185 x 2

5'7" 220 47yo

Comment #126 - Posted by: Doug at December 12, 2009 12:15 PM

BS 250
SP 115
DL 265
Total 620 (Pr by 40)

Definately making gains across the board. I love it.

Comment #127 - Posted by: sdt at December 12, 2009 12:20 PM

press 55 lbs, squat 85#, dl 115 #
23, female, 110 ish pounds, 5'4''

Comment #128 - Posted by: tra at December 12, 2009 12:21 PM

no total for me yet.

back squat: 20 reps at 155
no press
dead: 235 with no shoulder/scapula/lat pain

since getting permission to start 6 sets of 10 "girl" push ups from PT I did:


double unders/sit ups and then added in 5 push ups per round.

Needed a little "Annie" burst after some "Free" zone food in NYC yesterday.

Comment #129 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 12, 2009 12:31 PM

M 180lbs / 6'0" / 32yrs

PR's all around.

Deadlift - 315
Backsquat - 285 (Needs work..knee surgery has killed this)
Shoulder Press - 175

Comment #130 - Posted by: Joe K at December 12, 2009 12:53 PM



So far I have had drastic improvements in my workout time, strength, and overall fitness.

Comment #131 - Posted by: John Duncan at December 12, 2009 12:56 PM

Took some advice form Herm and worked on %s of my max, I will be doing CFT next Saturday at AlamoCrossFit. Did a Starting Strength workout.

All lift 5 Reps 5 Sets
Squat 135-185-225-275-315
Shoulder Press 135-145-155-165-155
Deadlift 135-225-315-405-425

Comment #132 - Posted by: Gabriel.Wright at December 12, 2009 1:01 PM

I sure hope Mr. Glassman sees this. I posted a few weeks ago, asked some questions, and was not satisfied with the answers. I'll leave out all my questions except for one. You are big on empiricism and scientific rigor. That is great, our world needs more of it. Here is where I get lost though: you stated in your "what is fitness" article that you define fitness as super wellness and give the markers by which you measure such super wellness. It only seems logical then to measure those markers that you gave. What gives?

Comment #133 - Posted by: Parker W at December 12, 2009 1:09 PM

BS - 275
SP - 155
DL - 315

Total - 745

Been a tough few days...

Comment #134 - Posted by: Dave 51 / 5-9 / 185 / M at December 12, 2009 1:14 PM

CFT, 40 yom/185

BS = 410
SP = 180
DL = 455
Total = 1045

Comment #135 - Posted by: Dale_Saran at December 12, 2009 1:14 PM

bs 260 pr
sp 135 (140pr)
dl 255 (290pr)

Comment #136 - Posted by: I_M_Sam at December 12, 2009 1:19 PM

CrossFit is genius for going to Louie Simmons. Thank you CrossFit!

Comment #137 - Posted by: AC at December 12, 2009 1:24 PM


SP 160
BS 300
DL 435

Comment #138 - Posted by: Dan Selleck at December 12, 2009 1:32 PM


SP 120 (PR, +5)
BS 315 (PR, +10)
DL 325 (same as last time, but felt better)

CFT 760 (PR, +15)

Comment #139 - Posted by: Ian C at December 12, 2009 1:33 PM


First time

SP 145#
BS 265#
DL 355#

CFT 765

Comment #140 - Posted by: Power_Puff_Boy at December 12, 2009 1:41 PM

DL 330 pr
Press 225 pr, machine, plate weight only
BS 190 pr, smith machine, plate weight only

Comment #141 - Posted by: mikes at December 12, 2009 1:48 PM

WOD CrossFit Total

BW 111#

squat 155# PR
press 70# PR
DL 215#

Total 440

Up 20# from last time( I think). Excited about the press, as pitiful as it is! I have been stuck at 65# for a year. Don't know what to think about the DL-my previous PR of 225 was just not going up today. Fun day

Comment #142 - Posted by: Suzanne at December 12, 2009 1:56 PM

#134 Parker W

I remember you...

We argue alot here, about all kinds of things; but never about the efficacy of Crossfit.

Leave it alone (-:

Comment #143 - Posted by: bo_D at December 12, 2009 2:04 PM


Back Squat = 405
Shoulder Press = 195
Deadlift = 435

TOTAL = 1035

Comment #144 - Posted by: B Clay at December 12, 2009 2:06 PM

Last CFT-655
SP- 95

Today's CFT-715

Sets were as follows:
Started squats with 185, then 225, then 235. Don't think I went past parallel though. I tried a second attempt immediately following the first of 235 and went real low, but got stuck and har to bail....LOL.
Started Shoulder Presses with 95, then 115, then a 125. Failed on the 125 lift and went ahead and did 115 again.
Deadlifts were feeling REALLY good today...LOL. Form felt very good as well. Started with 275, then 345. on the 365 attempt, I thought I was going to get stuck about at the knees but somehow pulled it through and got the hips open! My form usulaly goes to shit on the heavier DL's, btu this time stayed nice.

After the CFT, I went ahead and did Helen for fun...LOL... 9:32. Need to look back and see what my last Helen was when rested.

Comment #145 - Posted by: neil at December 12, 2009 2:12 PM

Cross fit Total

Only managed BS due to time.

93.5kg PB (happy dance)

Will finish this wod another night.

Well done Pedro on the pb's on your BS, liked your happy stomp. Your impressions of me need a little work (very funny)

Good fun as always.

Comment #146 - Posted by: Elaine in Scotland at December 12, 2009 2:13 PM

Previously: 250-150-355
Form much better this time, especially DL; shoulders smoked

Comment #147 - Posted by: Travis W at December 12, 2009 2:16 PM

finished with..

370 squat, tie PR
175 press, -10 PR
445 dead, -20 pr

Total 990

Comment #148 - Posted by: Brett_nyc at December 12, 2009 2:22 PM

BS 275 (PR by 10#)
Press 155
DL 385 (PR by 40#)

815 Total

Comment #149 - Posted by: Tonyz at December 12, 2009 2:23 PM

day 43 m/20/167

press - 145
bs - 275pr
dl - 255pr

Comment #150 - Posted by: jack b at December 12, 2009 2:25 PM

"Lumberjack 20" Details there.


Comment #151 - Posted by: bingo at December 12, 2009 2:27 PM

BS 215 lbs
DL 275
SP 115

CF Total 605

Comment #152 - Posted by: Rayne at December 12, 2009 2:34 PM

total: 675

Comment #153 - Posted by: jack b at December 12, 2009 2:39 PM

BS 220, 230, 245
SP 120, 130, 135f
DL 310, 325, 335f
700 total

5 lbs down from my PR in April. Wow, what a day, thanks and congrats to Benny1 and Sard for getting Coach to weigh in. Just because Crossfit is the greatest thing since the dawn of time doesn't mean Coach will get the nutrition cert right, but I wouldn't bet against it.
Thanks also to Tony, and the great video of Louie. Kind of makes me want to try steroids. What could it hurt?

Comment #154 - Posted by: mas 52/M/150 at December 12, 2009 2:45 PM

Back Squat: 405
shoulder press: 245
dead lift: 495

crossfit total: 1,145

PR by 20 pounds

Comment #155 - Posted by: ALX M/31/5'7/255 at December 12, 2009 2:49 PM

M 5'8" 45 200lbs sp185 DL375 Bs325
I've been doing Crossfit for five weeks and am loving it everyday. I'm going on a cruise. Any Ideas of WODS for that period of time.

Comment #156 - Posted by: Paul at December 12, 2009 2:50 PM


SP: 125
BS: 365
DL: 365

SP went up 10 and DL went up 20, but BS dropped 20...and i could have done better range of motion on it too. Anyway, overall gain of 10lbs. If i hadn't done all these same exercises yesterday i could have done better.

Comment #157 - Posted by: ericthered at December 12, 2009 2:55 PM

So I had a 2 hour black belt instructor cert test today. Then I came home and did this. So next time I expect big jumps in weight.

Back Squat-320 lbs (I ran out of weights)
Shoulder Press-165 lbs
Deadlift-295 lbs (Lowerback couldn't make the 305 off the bottom maybe a technique problem)

CFT total=780

Comment #158 - Posted by: Dan Mason at December 12, 2009 3:03 PM

made up yesterdays then tried to do total
not good at all

Comment #159 - Posted by: justaman - liberty sc at December 12, 2009 3:03 PM

bw 165

squat: 275
shoulder press: 145
deadlift: 415
total: 835

pretty weird that i deadlift way more than my squat, i have no idea why

Comment #160 - Posted by: John Fitzsimons at December 12, 2009 3:04 PM

34 yom 225 bwt

crossfit total
355 back squat
185 shoulder press
495 deadlift (5 plate club!!)
total: 1035

Comment #161 - Posted by: brian t at December 12, 2009 3:09 PM

#6, Jimi - Hope you're still reading this because I have to say STOP TAKING IBUPROFEN! It's really bad for your post workout recovery. Ibuprofen is an NSAID anti-inflammatory drug. Anti-inflammatory drugs of any kind make tendons and ligaments weaker and stop muscles from getting stronger. There was a good post on Ibuprofen on San Francisco Crossfit's page, read up on it here.

Comment #162 - Posted by: Jesco at December 12, 2009 3:19 PM


Squat: 265
Press: 170
Lift: 350
CFT: 785

Comment #163 - Posted by: Mikey Mic at December 12, 2009 3:22 PM

23 / M / 5'9" / 135lb

Run 5k, scaled to 2.5mi


Another distance PR, after doing 2mi for the first time on the last 5k run. I think next time I may be able to do it as prescribed--3.1mi.

Comment #164 - Posted by: BC at December 12, 2009 3:22 PM



strength to weight ratio:4.75


Comment #165 - Posted by: Clack_Attack at December 12, 2009 3:26 PM

Bs 365
sp 185
dl 425

cft 975

Comment #166 - Posted by: Ralph at December 12, 2009 3:30 PM

Squat: 325
Press: 140
Deadlift: 345
Total: 810

Haven't done this in a long time and I think it shows. Only 10 pounds higher than my Total from July of last year. My lower back was a little sore going into this, and I feel like that held me back. Didn't have much energy, either. I should be hitting this more often.

Comment #167 - Posted by: Alton M/30/5'11"/176 at December 12, 2009 3:30 PM

DL- 405
SP- 165
BS- 335

total 905

tabatta incline treadmill at level 9

Comment #168 - Posted by: lucien at December 12, 2009 3:35 PM



Comment #169 - Posted by: blake -m/21/5'9"/160 at December 12, 2009 3:40 PM


BS 420
DL 405
SP 175

CFT 1000

Comment #170 - Posted by: mscfm at December 12, 2009 3:42 PM

Squat 425 (-10 pr)
Shoulder press 205 (old pr)
Squat 425 (-50 pr)
Bench press 345 (old pr)

All one rep max, yippie

Comment #171 - Posted by: Anthony/Worm M/5'11"/37/200 at December 12, 2009 3:44 PM


Back Squat - 255# PR

Press - 145 (PR kind of, had a 2 month layoff.The insertion point of my lats (i repeat, the AREA) has been very very very tight and painful to go overhead. Thank to Kelly Starret and his upper body lacrosse ball maintenance, I am better)

Deadlift - 405# (P.R. of 435#. WTF!)

Comment #172 - Posted by: Eric Pelletier at December 12, 2009 3:49 PM


BS 420
DL 405
SP 175

CFT 1000

Comment #173 - Posted by: mscfm at December 12, 2009 3:56 PM


#19 ben,

i agree that image is important to most if not all of those who crossfit, or commit to any program, which most of us have done before we found out about, experimented with, and decided we made better gains with it as a training program. but i generally understand the functional fitness over the aesthetic claim as a reasoning behind they types of workouts and excercises they prescribe and the way they leave out good old preacher curls and even bench press for the most part. but like you said, you agree with the programming, and we all see all the vids with shirts off, ripped up dudes (how could they not be if they are the best cfers?) hey man. i'm vain care about how i look, but never did do curls and all that, i've always been way more worried about how many or how much i could do and it's a lot better now that i've got crossfit as a base. as with any group there will be fanatics who judge other groups and claim they are better because of this or that, but function remains the most important thing. if we are disciplined, we'll all look like we workout, one of the blessings of hard work and discipline...

Comment #174 - Posted by: fat tony 5'3"/150/29 at December 12, 2009 3:58 PM

M/63/197-"CrossFit Total"- 720
Back squat, 1 rep- 272
Shoulder Press, 1 rep- 157
Deadlift, 1 rep- 291

Comment #175 - Posted by: peejay2 at December 12, 2009 3:59 PM

Followed Herm's WO:
Back Squat: 185x5x3
Incline DB Press: 50x5x3
Deadlifts: 205x5x3
Added weighted back ext and decline sit ups.

Good WOD.

Laura 47/f/5'7/150

Comment #176 - Posted by: power-girl at December 12, 2009 3:59 PM

No Total today for me. Shoulder press was the flavour of the day.

Tried out the chaotic oscillating bench press. Had 97.8 total weight loaded on bar (2x3/4 pood KB with 45lbs bar). As hard as it looks. Faster you go the harder it is. Slow and steady seemed to win the race.

Comment #177 - Posted by: JC at December 12, 2009 4:03 PM

BS: 225
SP: 160
DL: 425

Overall: 810

Comment #178 - Posted by: husar at December 12, 2009 4:05 PM

Great to see you posting from Iraq! I hope you are enjoying your visit, and I know that you are bringing inspiration to all the troops privileged to meet & hear from you. The military owes you a huge debt of gratitude. I thank you from the bottom of my heart for your generous gift that allowed us to establish CrossFit Camp Pendleton, and for introducing me to Jerry Hill at CrossFit Old Town! Jerry and I are the best of friends and the CrossFit family at CrossFit Old Town is thriving! I still work out there most mornings with the 0515 crew, before I head to the Pentagon. It is heartening to see Operation Phoenix at over $200K, barely a year after you started it. Thousands of military members will benefit from your initiative. Hope you can make my promotion to Colonel, Coach. I'll send you an invitation in January. Take care and safe travels my friend! I will always have your back, brother!
Semper Fi,

Comment #179 - Posted by: Dan Wilson at December 12, 2009 4:12 PM

SP 145 155 160 pr is 165
BS 315 325 335 pr is 345
DL 335 355 370 pt id 375.
Haven't done one of these in a long time, so happy overall.

Comment #180 - Posted by: ScottMacArthur at December 12, 2009 4:14 PM

Squat: 405#
Press: 200#
Deadlift: 405#
overall: 1010PR

First time doin the CFT...

Comment #181 - Posted by: Brent m/230/6'2/35 at December 12, 2009 4:16 PM

On Saturday December, 12th, all the CrossFit gyms in Washington state will be doing a fundraising wod. This workout will be done in honor of the 4 Lakewood police officers that lost their lives recently. The workout was designed by Evan Brown owner of CrossFit No Limits & John D who is a Steilacoom police officer. The workout includes rep counts for the number of children left behind as well as their badge numbers. We have used movements that are used in the tests performed by officers.

Fallen Officers WOD:

800 m run
23 burpee pull ups
101 box jumps
400 m run backwards
121 pushups
135 sit ups
800 m run
9 ground to overhead 185/135

Comment #182 - Posted by: Ben Larkin at December 12, 2009 4:16 PM

BS 385(PR)
SP 200(PR)
DL 440(PR)

Comment #183 - Posted by: Jonblaze at December 12, 2009 4:20 PM

As rx'd

Score 750

Comment #184 - Posted by: cory at December 12, 2009 4:31 PM

If I'm not mistaken....FRAT menas "F*** Reading All That"


Comment #185 - Posted by: MTR/m/168/5'9" at December 12, 2009 4:35 PM

Squat 315
SP 160
DL 385
total 860

Comment #186 - Posted by: jef at December 12, 2009 4:35 PM

Didn't do CFT

3x5 @ 75% of 1 rep max

Squat (225#) - This was super easy, can definitely increase the weight here.

Shoulder Press (135#)- Scaled this up a bit from what would be 125#. Got a bit difficult on the last set and I'm pretty sure I ended up losing a solid midline state in leaning back, but that was for the last few reps so I let it slide.

Deadlift (305#)- My hammies and lower back were still a bit sore and I also have a tear on one of my fingers so this was slightly more challenging than I think it would be without such factors. Each rep was done without a bounce. It's always more difficult that way :) Grip was alternating

Comment #187 - Posted by: Eric Gohl 21/5'10/163 at December 12, 2009 4:37 PM

BS - 245
SP - 115
DL - 285

Comment #188 - Posted by: SB at December 12, 2009 4:50 PM

Really appreciate Coach's posts. It all makes perfect sense. I very much appreciate the focus on evidence, science and measure. It is interesting to see how truth, half-truth, falsehoods and damn lies get bandied about on the various sites including this one. I rejoice to know that Coach remains, as always, committed to proof, empiric or otherwise. For me this is the core greatness of CrossFit. It allows me to focus on motivation, action and adjustment and not have to worry about programming. If I didn't trust the stuff coming from HQ to be *almost* always right then I wouldn't be able to generate the energy to go after it. I do agree though that the nutrition part has been, to me, the part most fraught with ambiguity. Thanks Coach!

Comment #189 - Posted by: Thatcher at December 12, 2009 4:53 PM

squats 215lbs
shoulder press 110lbs
deadlift 305lbs
total 630lbs

no changes

Comment #190 - Posted by: jc at December 12, 2009 4:55 PM


didn't have time for everything, just did presses.

overhead press - 145lbs

Comment #191 - Posted by: Dave at December 12, 2009 4:59 PM

Sq: 295 (Silver)
OP:125 (Silver)
DL: 315 (Grey)

Total: 735 (Last time: 755)

Wasn't feeling it.

Comment #192 - Posted by: Steph M/35/5'6"/147 at December 12, 2009 5:13 PM

BS: (warm-up with 2 reps of 135) 155-175-175deep
didn't go up in weight after 175 since my back bent a bit
SP: (warm-up with 3 reps of 45 to practice power) 65-75f-75! got it and it felt good.
DL: 155-185-205-205again
(since didn't want to push my back that's been flaring up on me - my 1RM is 215)

Comment #193 - Posted by: Kristina F/26/5'3"/116 at December 12, 2009 5:13 PM


shoulder press-150
805- very strict on form, couldve done more for squats (just couldn't warm up enough) and 5 miler yesterday didn't help much

afterwards did

#225 deadlift 10x
10 24" box jumps
10 Turkish getups (5ea arm) w 25lb dumbell
RFT @ 20min (completed 8 sets)

" it's a long way to the top of the mother!%$ing gym yeah! "

Comment #194 - Posted by: Carlos Cinco at December 12, 2009 5:18 PM




Comment #195 - Posted by: nickPFD at December 12, 2009 5:23 PM

Parker W - Read more on the site and the Journal. What is Fitness remains a seminal piece, but true to its charter (and Coach's personality), CrossFit's views on fitness have steadily evolved over time, given the huge "experiment" of which your data is a part. I hope I can be so bold to speak for CF by quoting Coach on one of the many whistle stops he's made. I've heard him say publicly that the initial "scale" of wellness was an awkward, if intuitive, model. Same for the evolution to "work capacity over broad time, etc." from the ten physical characteristics of "What is Fitness". These were necessary "weigh stations" on the road to the more mathematical, scientific definition that Coach shared at last year's FilFest. I would invite you to dig up that video piece. It would answer your exact complaint, I believe.


Comment #196 - Posted by: Dale_Saran at December 12, 2009 5:44 PM

@ 29'S
BS 267 (PR +14) 195/237/267
SP 135 (PR +11) 95/125/147F/135
DL 337 (PR +6) 237/307/157F/337

TTL 739 (PR +46)

Comment #197 - Posted by: waderpro at December 12, 2009 5:51 PM

BS 285
SP 135
DL 365
No improvements. Failed twice on 155# SP.
CFT 785, down 20#s.

Comment #198 - Posted by: VooDoo Medic at December 12, 2009 5:57 PM

I sure feel like a pu** after this one:) First CF total of 585

BS 225
Sp 85
DL 275

I have not done much of this stuff so it will take some getting used to but I know next time will be much higher, I can't wait.

You guys rock my world!

Comment #199 - Posted by: Casey at December 12, 2009 6:01 PM

shoulder press 150pr
back squat 225
power clean 175

total 550

Comment #200 - Posted by: ccraft at December 12, 2009 6:08 PM

BS 250
SP 135
DL 225

Comment #201 - Posted by: phibma at December 12, 2009 6:09 PM

Awesome picture!

Re. Ben #19: Crossfit may not be about vanity, but we're still human beings. And physical looks are still the first thing you notice about anyone following a specific training programme (think marathoners, BBers, powerlifters...).

Comment #202 - Posted by: micke at December 12, 2009 6:09 PM


275 BS
140 SP
365 DL
780 total

Comment #203 - Posted by: steve at December 12, 2009 6:12 PM

BS: 260
P: 155
DL: 285
Total 700 - down compared to last

Comment #204 - Posted by: Kiko at December 12, 2009 6:15 PM

Parker W. #134,

If you can turn "What gives?" Into a meaningful question I'll take a stab at it.

In the interim, I think you've missed a few things.

1. The super-wellness notion as originally posited seven years ago in "What is Fitness?" and subsequently amended significantly and publicly, was originally included as one of the four models of fitness, chiefly the "sickness wellness, fitness continuum", where the simple, and perhaps elegant, observation is made that for every metric, that I can find, well ordered values range from those traditionally associated with being sick to being fit with values associated with being "well" in between. This suggests to me this morning, as it did back then, that sickness, wellness, and fitness are varying, well ordered measures of the same phenomenon. Thus wellness can be a state between sick and fit, or that fitness is "super wellness".

2. We've since defined fitness as "work capacity measured across broad time and modal domains". A far better, in being more accurate and precise, model and measure than the four models offered seven years ago. (Without significantly invalidating their utility or validity, I might add.)

3. The fourth model, the "sickness, wellness, fitness continuum", a simple empirical observation, was the impetus for making another, and much later, defining observation and that is that we can define "health" as "fitness", or work capacity measured across broad time and modal domains, measured throughout a life span. This takes the two dimensional model of fitness and ads a third axis, "age", producing a solid that is, it seems to me and many of our physicians, a geometric model for "health", or at least a reasonable, useful, definition and model for health. It was further observed that any "glitch" in life that may measurably affect quality of life might in turn affect work capacity and would therefor "show" in the graph as a drop in work capacity and consequently a drop or diminution of "health" even if transiently. For instance, a broken arm, a bad drug rxn, a stroke, or CHD would manifest in the graph as a down sweep in the "curtain" that is the surface of the solid - and consequently a drop in "health" as we propose definitionally, etc.

4. It is one thing to suggest that quantifiable methods, and measurable definitions with the potential for accuracy and precision replace non-scientific ones (see ACSM and NSCA on definitions of "fitness" and any group of physicians definition of "health") and quite another thing to offer up some actual parameters and definitions that can be measured and graphed accurately and precisely, and a third thing to possess the resources to actually measure them. The fact remains that the ultimate utility of our proposed metrics can only be demonstrated by someone/anyone/everyone making the measurement of the suggested parameters. I'm working on: a) getting people to grasp what we're saying (you, for instance), b) getting the world to acknowledging the need for definitions amenable to accurate and precise measure for terms in near universal use in fitness and medicine (see nutrition debate raging publicly here and more importantly on "CF scandal/nutrition sites), and c) finding the resources, or better yet, the resourceful, to make the measure. (On this last point, large academic institutions have just recently come forward proposing to measure exactly this.)

So the proposed legacy of CF is that we've defined "functional movement" as those movements categorically unique in their ability to express power, and power, or work capacity looking under the curve, is "fitness" when measured across broad time and modal domains and that fitness so measured across a life span modal, or any span of life, is "health". It is my hope that by giving workable, useful, accurate and precise definitions to "functional exercise", "fitness", and "health" that we'll inspire, at the least, rationale discourse, and at the best, prove utility in motivating scientific discovery. (Our corporate charter is to advance a technology for advancing human performance publicly and through open source methods.)

I hope that this somehow "gives", but something in your tone, and the lack of familiarity with my total position leaves me with the impression that nothing will ever really "give" with you, but I'm willing to start with helping you or anyone else comprehend our/my public and oft stated position on the matter before we get to the "giving".

If I seem a little irked, sorry. I'm going to remain, as is staff, uber-sensitive to collegiality, so that we don't become here as irrelevant to truth and fitness as some of our detractors and their websites.

Sleepless in Iraq,


Comment #205 - Posted by: Coach at December 12, 2009 6:18 PM

BS: 225-275-300(f)-285
SP: 120-125-135(f)-135
DL: 315-365-390
CFT: 810

Comment #206 - Posted by: ryan 6'/33/185 at December 12, 2009 6:41 PM


BS: 385
SP: 185
DL: 365

Total: 935

Comment #207 - Posted by: Matthew at December 12, 2009 6:47 PM

28 male
crossfitter for 3 months

bs: 335
sp: 155 tendonitis, taking it easy
dl: 375
total: 865

Comment #208 - Posted by: noal at December 12, 2009 6:47 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.

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 1

Deadlift Warm Up: 95lbs x 5–5 – 135lbs x 5 – 205lbs x 3 – 250lbs x 2
Deadlift Attempts: 320lbs x 1 – 350lbs x 1 – 365lbs x F

3 minutes rest per attempt
Foam roll after
Crossfit Total: 745
Compared to 091104: 755

Comment #209 - Posted by: Sesoku at December 12, 2009 6:51 PM

bs: 205
dl: 205
sp: 105

Comment #210 - Posted by: Adrian Phan 6'0''/ 155 at December 12, 2009 6:53 PM

Today was my first day with this program, but a great day it was. BS= 410 Sp= 165 DL=410 Tot=985.
Those Turkish get-ups look sick. Looking forward to tomorrow.

Comment #211 - Posted by: Mark D. at December 12, 2009 6:56 PM

Back Squat: 155
Shoulder Press: 105
Dead Lift: 165

Total: 425

Comment #212 - Posted by: areffkay at December 12, 2009 7:50 PM


New DL PR!

BS: 245#
DL: 295#
SP: 140#

Comment #213 - Posted by: Daniel B at December 12, 2009 7:51 PM


TOTAL: 680

Comment #214 - Posted by: Daniel B at December 12, 2009 7:54 PM

as Rx'd

BS - 130kg
SP - 70kg
DL - 180kg

Total = 380kg / 836lbs

Comment #215 - Posted by: Kenno at December 12, 2009 7:57 PM

30/M/5'10"/149 (MTN WARRIOR)

***** 400 DL CLUB BABY! WOOO HOOO!!!********

Back squat, 1 rep 245 pounds (PR)
Shoulder Press, 1 rep 120 pounds
Deadlift, 1 rep 405 pounds yup! Not a typo (PR)

Have to work more on my shoulder presses and my squat, a year in a half ago i didn't score over 400 points.


Comment #216 - Posted by: Santi at December 12, 2009 7:59 PM

Mr. Glassman,

I think the latest controversies are stemming from disagreements in methods of how to pursue your idea of fitness, not challenges to the idea itself. Your explanation seems, to me atleast, intuitive and logical.

I'm excited to see the conclusions drawn from your hard work. I'm loaded up with questions concerning some of the statements you've made, and I hope you've got the time to address them.

You briefly described in your latest response steps being taken to initiate the collection of data to support your claims. I find this extremely fascinating, can you please cover this in more detail? Specifically, how do you measure ones work capacity across broad time and modal domains? I can see measurement of the barbell lifts being relatively straight forward, but how do you measure a complex gymnastics movement, or a cross country run, or a grappling session? Also, since it is obviously impossible to measure someones performance across all time and modal domains, through what process do you select what to quantify and record? How do you account for exercises that require a high level of skill inorder to perform?

I'm sure I'm only seeing the tip of the iceberg here, but I'd love to hear you elaborate on this. A journal article, perhaps? Please don't make us (me) wait too long.

Thank you,

PS I'm sure someone can get you an ambien, if you want one.

Comment #217 - Posted by: Dan at December 12, 2009 8:13 PM

cf total 945

squat 365
DL 385
press 195

Comment #218 - Posted by: D. Price, Akron, 33/m/215 at December 12, 2009 8:22 PM


Keep doing your thing, sometimes repeatedly defending yourself (crossfit) grinds on you.

I recently heard you speak in Ohio, I don't know how you keep up.

You started out with a kick a** program and that's still what it is; its changed countless lives.

Keep up the good work!

Comment #219 - Posted by: D. Price, Akron, 33/m/215 at December 12, 2009 8:34 PM

JC: It's not an oscillating bench if you use a bar, you need to use a bamboo stick like Louis does in the video. It's WAY easier with a bar.

Comment #220 - Posted by: Greg Keoc at December 12, 2009 8:34 PM

back squat: 315
shoulder press: 155
deadlift: 385

total: 855

Comment #221 - Posted by: the somnambulant at December 12, 2009 8:46 PM

I followed Herm's advice and did this as a Strength day with 3 heavy sets of 3 for each exercise

Squat - 115kgx3
Press - 55x3
DL - 145x3

total - 315kg

Comment #222 - Posted by: nick in sydney m/38/6ft/183 at December 12, 2009 9:05 PM

Thanks Greg K,
I used what I had on hand. I'm going to buy my Dad some clock parts for X-mas tomorrow and will see if they have a 1 3/8 piece of bamboo at the Hardware store.
It is definitely an exercise that I will now use in my pre/post WOD technique drills

Comment #223 - Posted by: JC at December 12, 2009 9:41 PM


did you really just ask how to measure work capacity on a cross country run?

1. Time the run and note it down
2. Repeat it at a later date and time it again.
3. Compare the time to your previous attempts.

Comment #224 - Posted by: nick in sydney m/38/6ft/183 at December 12, 2009 10:15 PM

Shoulders and lats kill from yesterday...but:

Squat - 305 #
Shoulder Press - 145 #
Deadlift - 400 #

total: 850 (PR by 10)

Comment #225 - Posted by: Biggie 26/185/m at December 12, 2009 10:24 PM


SHOULDER PRESS - 155# (Failed 165)

TOTAL - 825

Back squat and deadlift were easier than I thought...go heavy next time.


Comment #226 - Posted by: BlackCatX-Fit at December 13, 2009 2:39 AM

SQ 185
SP 135
DL 295

Total 615lbs KAF

Comment #227 - Posted by: Wayne at December 13, 2009 3:49 AM

BS - 100kgs
SP - 60kgs (finally got 60kgs - PR)
DL - 140kgs (PR)

Comment #228 - Posted by: Sot at December 13, 2009 4:16 AM

BS - 100kgs
SP - 60kgs (finally got 60kgs new PR)
DL - 140kgs (PR)

Comment #229 - Posted by: Sot at December 13, 2009 4:26 AM

5 x 3

back squat

shoulder press

145 (grip strength is an issue, could almost get there, but hands failed me)

Comment #230 - Posted by: beemer (f/38/5'4"/130) at December 13, 2009 6:28 AM

subbed 5x5s

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

Comment #231 - Posted by: jeglit (m/38/6'4"/225) at December 13, 2009 6:31 AM

bs - 153
press - 87.5
dl - 250
20# away from my pre-baby total

Comment #232 - Posted by: OPT Mommy at December 13, 2009 6:47 AM


Did 5-5-5 of each

BS 185-195-205
SP 115-115-125
DL 205-275-325

This makes a 5RM total of 655. My first 1RM CFT, done last winter, was 690 (215-120-350). So basically my old maxes are now regular workout loads.

Comment #233 - Posted by: Chas at December 13, 2009 8:39 AM


did you really just ask how to measure work capacity on a cross country run?

1. Time the run and note it down
2. Repeat it at a later date and time it again.
3. Compare the time to your previous attempts."

Nick in Sydney, you have illustrated an excellent method of recording progress in the run. If I wanted to measure the performance of a run in the same graph or metric as a 1RM snatch, or a Fran time, I would need a common unit of measure. Like I think in one of coaches early examples he used work/time, or power/time, some measurement of weight distance and time, but I don't know how to apply that to movement that occurs outside the vertical plane.


Comment #234 - Posted by: Dan at December 13, 2009 9:14 AM




Comment #235 - Posted by: Ben S at December 13, 2009 9:52 AM

First CFT even though I have been doing CF for about 2 years.

BS: 235# (up 10#)
SP: 105 (up 10#)
DL: 255 (down 5#)

DL suffered after the backsquats but such is CF. It pushes your limits

Comment #236 - Posted by: Amanda F/19/5'7/180 at December 13, 2009 10:34 AM

Didn't work to full potential today. Just wanted to get through it.
BS - 295
SP - 175
DL - 465

Comment #237 - Posted by: ChadWHall M/22/6'1/190 at December 13, 2009 10:50 AM

BS - 212
SP - 95
DL - 275

Total 582

Comment #238 - Posted by: Regan Hines at December 13, 2009 10:56 AM


the metrics for a run are never going to be the same as those for a snatch or Fran.

you use different metrics for those and 100 other examples of work - some time, some weight, some distance, etc but by combining them, you can compare your performance over a period of time.

surely the effect of a broad based fitness regimen doesn't have to be charted with the same criteria? the criteria is improvement of work capacity across BROAD time AND modal domains

Comment #239 - Posted by: nick in sydney m/38/6ft/183 at December 13, 2009 10:57 AM

Very sore from the ring workout, so did 3X5 of each of the lifts instead.

bs: 185,190,195
sp: 85,90,92.5
dl: 245, 250, 250

All weights are for 5 reps.

Comment #240 - Posted by: Kevin C. at December 13, 2009 11:14 AM

Just wanted to share an incredible video of Eric Magee of Cynergy CrossFit deadlifting 510#s - to complete a CFT of 1120. Truly an amazing athlete!

Comment #241 - Posted by: Carol "B" Wadsworth at December 13, 2009 11:48 AM




Comment #242 - Posted by: Solway at December 13, 2009 12:00 PM


Total: 685

Really sore from the inverted ring pullups.
Semper Fi!

Comment #243 - Posted by: Burko 47/170/5'10 at December 13, 2009 12:11 PM

Theresa: BS- 190 (form!!!)
P - 75 (ugly!)
DL- 260 (PR!!!)
Total- 525
(equal to previous best, 10 pt increase over november effort)

Mark: OPT WOD (recovering from cold & borderline bronchitis)

Comment #244 - Posted by: Mark & Theresa at December 13, 2009 12:45 PM

Dan/Nick, you can measure work output for running but it's extremely difficult due to friction, gravity effect over horizontal plane etc. Time is not work done obviously.

Comment #245 - Posted by: grambo at December 13, 2009 12:46 PM


SQ- 275
DL - 295 (PR)
SP - 125 (PR)


Comment #246 - Posted by: Patrick at December 13, 2009 1:02 PM

Horrible WOD; no strength at all.

Squat- 370 (+5)Experiment with low bar
Press- 165 (0)
Dead- 365 (-40)
Total- 900 (-35 from last)

Pissed about dead; usually 405 no problem. Started attempt at 415 as last max dead was 410, but could not budge. May have been too heavy for a first attempt as decreased attempts could not be budged as well. Perhaps trying the low bar tech for squats diminished hams too quickly with increased trunk flexion to extension in hips involved? Or maybe it was all the crap food I ate at our housewarming last night? I am thinking it was the food quality, as usually pretty Paleo.

Comment #247 - Posted by: Trent at December 13, 2009 1:42 PM

Dead - 385
Press - 165
Squat - 275
Total - 825
Goal - 1000 by end of Jan.

Never been real strong - 1 mo of Crossfit is help. Grip strength and hook grip significantly improved. Press ok - getting better. Squats have always been tough - I'm 6'6" and it's a long way down. But getting better.....

Comment #248 - Posted by: schembr at December 13, 2009 2:26 PM

decided to do 5 rep max instead. so all weights x5

bs - 135, 225, 315, 385
sp - 65, 85, 105, 125 (curiously close to my 1 rep max - 135)
dl - 135, 225, 315, 355

total - 865
bw - 175

Comment #249 - Posted by: bookworm at December 13, 2009 2:44 PM

BS 275
SP 155
DL 320
Total 750

PC 3x1 190#

Comment #250 - Posted by: Gonzo M/29/72"/183# at December 13, 2009 2:45 PM


Total: 615
BS: 205
DL: 290(PR)
SP: 120
Had to rush out to get kids, might have made a little more on SP? Maybe not...
Curious about Doug's comment (#63) about more frequent exercise, although I'm usually pretty glad when I hit a rest day. Without any schooling in medicine or physiology I can still say with some certainty that I can tell that my body reacts differently to the extreme stress of CF compared to other exercise methodologies, based simply on muscle fatigue, joint mobility, flexibility and intangibles like overall sense of well-being. Wouldn't mind a definitive answer regarding more frequent exercise though. Any takers?

Comment #251 - Posted by: stephen at December 13, 2009 2:53 PM

20 min row
DL 405 PR!
SP 155
BS 285

total 845

Comment #252 - Posted by: Jason at December 13, 2009 3:46 PM

Back Squats:
135lb x 5 Reps
225lb x 3 Reps
315lb x 1 Rep

Shoulder Press:
95lb x 5 Reps
135lb x 3 Reps
185lb x 1 Rep

135lb x 5 Reps
225lb x 3 Reps
365lb x 1 Rep

Comment #253 - Posted by: Shawn Becker at December 13, 2009 4:36 PM


D.L. 375 (pr)
S.P. 195 (pr)
B.S. 325 (pr)

Total 895

I made huge improvements from the last total of 845. Not really happy that I was so close to 900. I failed at 335 on back squat and also at 200 on shoulder press. I should have tried for 330 to get my 900. Didn't total until I got home and realized how close I was. Next time though!

Comment #254 - Posted by: tpd122/M/23/165/5'8" at December 13, 2009 4:45 PM

Dave, 26, M, 178, 5'7"

Total: 805
Back Squat: 305
Shoulder Press: 155
Deadlift: 345

Made it to the 800 club! Now, on to 900....

Comment #255 - Posted by: DaveWilliamsTX at December 13, 2009 5:14 PM

WOD - 727 PR
BS 255
SP 120
DL 352 PR

Comment #256 - Posted by: rebar [m/50y/70"/10st13] at December 13, 2009 5:56 PM

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

Back Squat: 295 (PR)
Shoulder Press: 155 (PR-10)
Deadlift: 425 (PR+10) with straps...

Total: 875 (PR+10)

Deadlift: 415 w/o wrist straps (440) w/ straps
Back Squat: 285 (PR -10)
Shoulder Press: 175 (PR +10)

New Total: 875 PR (900 w/ straps)

Comment #257 - Posted by: Archer6479 at December 13, 2009 6:49 PM

BS - 245
SP - 115
DL - 285

Comment #258 - Posted by: SB at December 13, 2009 7:03 PM

Squat 260
Press 130
Dead 375

765, pr by 20 lbs.

Comment #259 - Posted by: Smithy m49/5'10"/165 at December 13, 2009 7:10 PM

as rx'd

BS-350, SP-145, DL-320 = 815


BS: 105, SP:65, DL:125 =295

Comment #260 - Posted by: Jamie M/30/175/5'11" at December 13, 2009 7:38 PM



Limited weights; nor rack; subed front squat and over head squat for back squats

DL 124#
FS 107.2#PR
OS 92#PR
SP 92 PR

Comment #261 - Posted by: Humberto at December 13, 2009 8:54 PM


WU on all lifts

Still going for Form over weight

Squat - (310#, 315#) 315# - did it a third time to ensure depth. Missed PR by 10#

SP - (150#, 155#) 160# (Tied PR)

DL - 375# - Missed PR by 20# (380# (F), 380# (F) - grip both times did me in)

CF total for today: 855# (bettered last total by 5#, missed PR by 30#)

Comment #262 - Posted by: Ransom at December 13, 2009 9:23 PM

BS: 209
SP: 132
DL: 352

Total: 693

Comment #263 - Posted by: Levi at December 13, 2009 9:38 PM

B.S.- 355
S.P.- 155
D.L.- 385


Just switched to Xfitting from a more "conventional" program... big fan... but my shoulders are my "weakest link" so I was kinda pissed about the presses


Comment #264 - Posted by: Lars at December 14, 2009 1:26 AM


Comment #265 - Posted by: DOC M/23/5'10"/199 at December 14, 2009 3:13 AM

BS: 450
SP: 200
DL: 450
CFT: 1100

Comment #266 - Posted by: amped 35/M/190/6' at December 14, 2009 4:35 AM

5X3 back squats @ 275
Annie - 5:39

Comment #267 - Posted by: gunnar m/38/190/73" at December 14, 2009 5:57 AM

BS-325 (tho form not great)
SP: 125 (PR)
Deadlift: 335 (PR)
CFT= 785

Comment #268 - Posted by: Ben m/22/6'1/195 at December 14, 2009 6:36 AM

bs- 275

Total 575

Comment #269 - Posted by: matt m/46/65"/154lb at December 14, 2009 6:44 AM

Late post.

Real poor performance Saturday. Right shoulder is recovering from the "americana" before Thanksgiving however, Press was only good for 135#.

On DL's left shoulder blade is still pinching a nerve. Couldn't get beyond 295 today without my left arm going numb.

Squat 235
Press 135
DL 295
Total 665. My worst CF Total ever.

I discovered that my stance has been getting wider on squats, so I narrowed it back to shoulder width. I was thinking too much during the squat. Just need to get back to the basics.

Comment #270 - Posted by: Jim D. 49yom 165# 5'11" at December 14, 2009 6:55 AM

Back Squat 315
Press 115
Deadlift 315

Total: 745

Comment #271 - Posted by: marcengine2 - m/44/195/73" at December 14, 2009 7:38 AM


BS: 225
SP: 145
DL: 305

Total: 675


Comment #272 - Posted by: jeff at December 14, 2009 7:59 AM

How about posting a bit of credit for that ripped back in the picture......OK I will.

JC Nessa, Works out of his garage, NiNjA Style....

Yorba Linda, CA.



Comment #273 - Posted by: M Liberto at December 14, 2009 8:07 AM


BS - 365 (Failed at 405. Close, but no go.)
SP - 185 (PR)
DL - 435 (PR)

Total - 985 (PR by 10 lb. Squat should have put me over 1,000!)

Comment #274 - Posted by: Andy A at December 14, 2009 8:11 AM

so this is my first cft

fs: 135#
sp: 115#
dl: 250#
tot: 500

I have really bad shoulders, no rack for the weights in my garage; should improve if i do in a gym setting. am really happy with the amounts. had to clean the fs weights. ran out of weights on the dl, probably could have done more.


think all of the discord/arguing/discussion is intriguing; but"

in the end, it is all about how I feel. and how I do it. and I feel GREAT, BETTER, SKINNIER, MENTALLY/PHYSYICALLY STRONGER, IT'S EASIER TO PICK UP MY DAUGHTERS, and its due to crossfit.


Comment #275 - Posted by: bertS at December 14, 2009 8:33 AM

BS 265
SP 115 (failed 135 2x)
DL 225 (did this fairly easy but didn't like my form so stopped adding weight)

Comment #276 - Posted by: Jon E at December 14, 2009 9:11 AM


No CFT, GYM closed for oly lifting competition and my knee is still sore anyway.

I did 5 rounds for time
15 hang power snatches, 65 pounds


Started the HSPUs on paralletes, but that turned out to be too hard (only negatives in round three) so I continued on the floor.

Comment #277 - Posted by: Memuc at December 14, 2009 9:34 AM

We did the CF Total at our box this morning. I was pleased to get pr's on all three lifts. The thing that blows me away is that many of you have great back squats and tail off some on shoulder presses and deadlifts. I'm just the opposite, my BS blows. Guess that's what makes this so much fun, everyone excels and sucks at something!
BS: 275
SP: 200
DL: 450

Hoping CF Total is part of the Master's Qualifiers!

Comment #278 - Posted by: Tim Anderson at December 14, 2009 10:03 AM


Sets - 275 - 285 - 300 (PR!)

Sets - 150 - 160 - 165 (PR!)

Sets - 345 - 355(f) - 355!
(5 off of PR that I had MONTHS ago and have not approached since)

820 (PR!)

This was a FIFTY POUND PR. I was pushing through near-failure on each of the last reps, but maintained good form. Feels good to be getting stronger finally.

Comment #279 - Posted by: Smash at December 14, 2009 10:14 AM

DL:335 (max 365)
SP: 145 (max 155)
BS: 305 (max 225)

bad day

Comment #280 - Posted by: gary martins at December 14, 2009 10:19 AM

BS 300
Press: 130 (sucks)
Deadlift: 385

Comment #281 - Posted by: kylec at December 14, 2009 10:24 AM

BS 300
Press 130
DL 385

Comment #282 - Posted by: kylec at December 14, 2009 10:26 AM

Previous Crossfit Total:

Back Squat: 355lbs (PR!)
Shoulder Press: 185lbs (PR!)
Deadlift: 405lbs
CFT - 945lbs (PR!)

Today's Crossfit Total:

Back Squat: 365lb (PR!)
Shoulder Press: 155lb, failed at 200lb and 190lb
Deadlift: 425lb (Current PR)
CFT: 945lbs (Current PR)

Total Overall Improvement: None

Lifetime CFT PR's

Backsquat 365lb (PR)
Shoulder Press: 185lb (PR)
Deadlift: 425lb (PR)
CFT: 975

I just wish I could do all my PR's in the same day, so close to 1000lb club.. Hopefully next time.

Comment #283 - Posted by: Matt Gilson at December 14, 2009 10:32 AM

SP- 140 (-5 off of PR)
S- 245 (PR)
DL-345 (PR)
total: 730

Comment #284 - Posted by: magnus 24/5'8"/155 at December 14, 2009 10:39 AM

BS 385
SP 195
DL 455

Total 1035

Comment #285 - Posted by: B-Mo 6', m,32,197 at December 14, 2009 12:55 PM

After the first day of skiing:

SP: 165# Failed at 170#
BS: 255# (below max)
DL: 315# (well below max)

CFT: 735#

Comment #286 - Posted by: BW_UT at December 14, 2009 1:04 PM


squat 265?
SP 125
dl 265.

Comment #287 - Posted by: Jon Gray at December 14, 2009 1:36 PM

Squat 170Kg
Press 70Kg
Deadlift 210Kg
Total 450
Took it a bit easy

Comment #288 - Posted by: FB at December 14, 2009 1:56 PM

It was about time we seen another CFT.
37 M/ 5'7"/ 175 lbs
Squat - 500 lbs PR
SP - 195 lbs
DeadLift -500 lbs
total - 1195 lbs PR

So close to my ultimate goal of 1200 LBS Total, but yet so far..

Comment #289 - Posted by: Miguel Toledano at December 14, 2009 2:59 PM

did this yesterday along with the turkish get ups.
790. PR on bs/dl

Comment #290 - Posted by: jake at December 14, 2009 3:11 PM

795 PR on all 3 Lifts

Comment #291 - Posted by: Jay Kay at December 14, 2009 3:24 PM

less than last time, but better form:

Comment #292 - Posted by: Go at December 14, 2009 3:27 PM

Squat: 230
235 (PR)
OHP: 150
DL: 335 (New PR up 10lbs)

total: 705 (tied PR)

Comment #293 - Posted by: Headhunter at December 14, 2009 3:42 PM

Squat: 300
Bench: 225 x 8
incline dumbell & flys
No deadlift

Comment #294 - Posted by: NJS at December 14, 2009 4:35 PM

Got two totals,one with h/b, b/s,one with l/b, b/s,

H/B,B/S 115kg, L/B,B/S 137.5kg, p.b
S/P 59kg, p.b
D/L 180kg, p.b

H/B,B/S TOTAL 354kg
L/B,B/S TOTAL 376.5kg

Not done low bar for a few wks, had been doing high bar for positions for sn and cln & jrk,but so much more hip drive and power with the low bar, D/L's gone up 10kg in the last few wks !!?,whereas i was stuck around the 150kg-160kg for about a year ??!! S/P still crap .
Well done Elaine ,two p.b's,told you ,you would get them !

Comment #295 - Posted by: Pedro Barrera,Scotland at December 14, 2009 4:47 PM

Made up the Total (subbed Front Squats)

Front squat: 275 (Failed on 280)
Press: 165 (Failed on 170)
Deadlift: 445 (Failed on 455)

Total: 885

Then max CTB pull-ups: 41 (PR)

Comment #296 - Posted by: ZachM_PantherCF_71''/190 at December 14, 2009 4:51 PM

Made up the Total (subbed Front Squats)

Front squat: 275 (Failed on 280)
Press: 165 (Failed on 170)
Deadlift: 445 (Failed on 455)

Total: 885

Then max CTB pull-ups: 41 (PR)

Comment #297 - Posted by: ZachM_PantherCF_71''/190 at December 14, 2009 4:51 PM

Made up the Total (subbed Front Squats)

Front squat: 275 (Failed on 280)
Press: 165 (Failed on 170)
Deadlift: 445 (Failed on 455)

Total: 885

Then max CTB pull-ups: 41 (PR)

Comment #298 - Posted by: ZachM_PantherCF_71''/190 at December 14, 2009 4:51 PM

Back squat 325
shoulder press 135
dead lift 385

845. Pr

Comment #299 - Posted by: Blutke at December 14, 2009 5:35 PM

fs: 135
sp: 95
dl: 245

Comment #300 - Posted by: chavez at December 14, 2009 5:55 PM


total- 895

Comment #301 - Posted by: jham at December 14, 2009 6:09 PM

back squat 175
shoulder press 105
dead lift 225
total 505

Comment #302 - Posted by: niccat at December 14, 2009 6:33 PM

This was a mix of 5x5 and CFT:

DL:185x5-245x5-335x5-365x3-405F(no attempt)

My back was twitchy by the time I got to DL's. I hope it gets back to normal soon.


Comment #303 - Posted by: brian p at December 14, 2009 6:59 PM

SP: 120 (PR by 5)
BS: 215 (PR by 10)
DL: 315 (PR by 20)

CFT: 650 (last CFT 580)

Comment #304 - Posted by: Callum at December 14, 2009 7:03 PM

Little late for this, but
M/16/5'9-1/2"/ 160

Comment #305 - Posted by: Logan at December 14, 2009 7:25 PM


BS 305
Dead 415
SP 145

Comment #306 - Posted by: denob at December 14, 2009 7:37 PM

35yom / 206lbs

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS - 225 - 245 - 255(PR)
SP - 150 - 155(PR)
DL - 335(F) - 335 - 340(PR)
TOTAL: 750lbs.

Another GREAT one! Total went up by 30#s, and my form was much better. I still need some work on my full extension on the DLs, and I almost lost form on my last sets of BS and SP, but overall, I'm really happy.

Comment #307 - Posted by: Bphantom at December 14, 2009 8:21 PM


New total 830 new pr on squat and deadlift.


cft 795 new pr on squat and deadlift also, gonna catch his old man soon.

Comment #308 - Posted by: morrowesq at December 14, 2009 9:02 PM

BS - 405
SP - 140
DL - 425

All PR's

Do my presses suck or what? These are strict right? I feel like I'm really lacking in shoulder strength.
I could rock these numbers if I could increase my press.

Total - 965

Comment #309 - Posted by: Franco M/34/5'8"/173 at December 14, 2009 9:36 PM

realized I was doing shoulder press wrong- I had the bar behind my head instead of across the chest. Should be able to do a bit more

Comment #310 - Posted by: Lars at December 14, 2009 10:15 PM

BS - 185
SP - 125
DL - 225

I'm a beginner at this...
Total: 535

Comment #311 - Posted by: RP at December 14, 2009 10:57 PM


Crossfit total:
Back squat: 265, Shoulder press: 135, Deadlift: 405, total: 805

worked hard all semester to get the 405 and felt great lifting it!

Comment #312 - Posted by: Eric-Fairbanks, Alaska at December 15, 2009 12:33 AM

sp 155
bs 315(pr)
dl 375(pr)

CFT 845(pr)

sp 115
bs 295(pr)
dl 295(pr)

CFT 705(pr)

Comment #313 - Posted by: rstrang at December 15, 2009 4:23 AM

BS - 245
SP - 130
DL - 290 (PR)

CFT = 665

Comment #314 - Posted by: Trac Nguyen M/28/148/5'7" at December 15, 2009 7:36 AM

225 Squat
145 Shoulder Press
275x3 Ddlft (DNF due to call)

Comment #315 - Posted by: TBR at December 15, 2009 7:51 AM

745 in a rushed session
275 BS
155 SP
315 DL

Comment #316 - Posted by: mr blue at December 15, 2009 9:36 AM

S- 295
Press- 115

Comment #317 - Posted by: Dominick at December 15, 2009 10:11 AM

indoor bouldering in zurich

Comment #318 - Posted by: Jon A at December 15, 2009 11:18 AM

First time doing CFT. All the following are PRs.

SP 160 lbs (165 with a slight toe push)
BS 250 lbs (tough but stopped due to a sore hip and time)
DL 295 lbs (almost had lbs but lost the grip at the end)

705 lbs

Comment #319 - Posted by: Govervich at December 15, 2009 12:24 PM

BS: 95,145,165,185,190
SP: 95,105,115,120,125F
DL: 95,145,195,215,225,235

PB by 5lb for all three.

Comment #320 - Posted by: Harpo m/42/5'7"/145lb at December 15, 2009 2:50 PM

BS: 198
SP: 121
DL: 308 (PR)

Total: 627


Comment #321 - Posted by: JonK at December 15, 2009 3:25 PM


BS 295# (tPR)
SP 170# (tPR)
DL 405# (PR!)

TOTAL 870# (newPR)

Comment #322 - Posted by: stinker |27.m.160#| at December 15, 2009 4:46 PM

did some reps...
back squat:

135 x 12
185 x 12
205 x 8
225 x 5
185 x 12
135 x 15

shoulder press:

95 x 10
115 x 8
135 x 5
115 x 6
95 x 8


225 x 25...10/8/7

Comment #323 - Posted by: al deezy (32-m-155) at December 15, 2009 5:17 PM

I was planning to do 1 RM, but changed my mind mid-way through the BS. Just wasn't feeling it today.

135 x 10
185 x 5
225 x 2
265 x 1
275 x 1 (F)
135 x 12

95 x 10
115 x 7
135 x 4
115 x 7
95 x 8

225 x 10
225 x 8
225 x 7

Comment #324 - Posted by: Miyagi 29/m/168# at December 15, 2009 5:30 PM

Tried to get as near perfect form by lowering weights from last PR
SQ 58 * 5 - 78 - 88 - 90.5 - 93 - 93
SP 28 * 3 - 48 - 58 - 59 - 59
DL 57.5 * 3 - 77.5 - 97.5 - 102.5 - 107.5

Comment #325 - Posted by: James GS at December 15, 2009 6:32 PM


BS - 280
SP - 165
DL - 335
Total - 780

Comment #326 - Posted by: AST at December 15, 2009 8:47 PM

Came back to the CFT tonight after having a nasty day with it on the original posted date.

Was going at the squats, with what I thought was 335 (would be a PR), and failed it twice. While unloading the bar with a buddy, he noticed that I removed a 10 lb plate, and he didn't have one on his end! Through my game right off. Went on to the press, but my head just wasn't in it. So I came back today, a little pissed off...

@ 209 lbs (previous CFT @ 215)

330 (PR tied)
160 (PR)

CFT 930 (5 lb PR)

I get to go home for the first time in a year in 2 days as a bonus!

Go Navy!

Comment #327 - Posted by: Varp at December 15, 2009 10:11 PM

Came back to the CFT tonight after having a nasty day with it on the original posted date.

Was going at the squats, with what I thought was 335 (would be a PR), and failed it twice. While unloading the bar with a buddy, he noticed that I removed a 10 lb plate, and he didn't have one on his end! Through my game right off. Went on to the press, but my head just wasn't in it. So I came back today, a little pissed off...

BW 209 lbs (previous CFT BW 215)

330 (PR tied)
160 (PR)

CFT 930 (5 lb PR)

I get to go home for the first time in a year in 2 days as a bonus.

Go Navy!

Comment #328 - Posted by: Varp at December 15, 2009 10:12 PM


BS 93.5kg Pb
SP 30kg
D/L 117.5 Pb

Lots of happy dancing. Soooooo pleased.

Good Fun as always

Comment #329 - Posted by: Elaine in Scotland at December 16, 2009 9:56 AM

SQ: 380(pr)
SP: 190(pr)
DL: 420

Total: 990(pr)

Comment #330 - Posted by: ferb44 at December 16, 2009 11:20 AM

315+145+325=785. PR squat and DL!

Comment #331 - Posted by: ecp2 m37/69/165 at December 16, 2009 4:26 PM

Press: 120
Squat: 285 (equal to PR)
Deadlift: 335
Total: 740 - not my best. Not sure why.

So, I see OPT did an "Etape du Tour" in the 2008 Tour de France (note his t-shirt in the photo collage). Very cool! And it was a mountain stage, to boot. I'm impressed.

Comment #332 - Posted by: Steve Cole at December 17, 2009 9:06 AM

705 new pr by 5#


Comment #333 - Posted by: deano at December 17, 2009 10:25 AM

Back Squat 135x5, 205x1, 225x1, 235F
Shoulder Press 45x5, 115x1, 125F, 120x1
Deadlift 135x5, 225x3, 3354F, 315x1

Total 660
BS 215
SP 120
DL 315

Total 650

Comment #334 - Posted by: JBGP at December 17, 2009 3:11 PM

Shoulder press 155,185f,175,185 pinky inside ring
squat 275,315,335,365
deadlift 275,315,365,405f,405 focus on grip

Comment #335 - Posted by: johnmc at December 17, 2009 7:17 PM

S Press 135,185f,155,185 (grip inside ring)
Squat 225,275,315,335,365
Deadlift 225,275,315,365,405f,405 (focus on grip)

Comment #336 - Posted by: johnmc at December 17, 2009 7:30 PM


as rx'd
BS: 260(PR)
SP: 145
DL: 305

Total: 710(PR)

Last Time/PR:
BS: 245
SP: 145
DL: 305

Total: 695

Comment #337 - Posted by: Francis Vu Nguyen at December 17, 2009 8:14 PM

Done on Thursday 17 Dec 2009:
BS - 325
SP - 125
DL - 320 (55lbs+120kg)
Total - 770lbs
Then I went and played 3 hours of ultimate frisbee, my legs are totally shot today, and my right knee actually hurts.

Previous PR (before injury) 14 Aug 2008
BS - 335 (tie PR)
SP - 135 (previous PR 145)
DL - 365 (tie PR)
Total - 835 (PR)

Andrew (first total)
BS - 285
SP - 135
DL - 320 (55lbs+120kg)
Total - 740lbs

John (first total)
BS - 215
SP - 125
DL - 265 (55lbs+100kg)
Total - 605 lbs

Comment #338 - Posted by: Joe Casale/m/5'5"/170 lbs at December 18, 2009 12:01 AM

"CrossFit Total"

Back squat, 1 rep - 245
Shoulder Press, 1 rep - 125
Deadlift, 1 rep - 360 (+5)

Compare to 091104

Back squat, 1 rep - 245
Shoulder Press, 1 rep - 125
Deadlift, 1 rep - 355


Comment #339 - Posted by: Louis Herrera 50 70" 181 at December 18, 2009 5:48 AM

Back squat - 225 (PR)
Shoulder press - 125
Deadlift - 285 (PR)

Hands keep slipping off the bar during deadlift.

Comment #340 - Posted by: Slav 22/m/68"/150 at December 18, 2009 6:53 AM


Comment #341 - Posted by: Jeff & Charity @ CFSnohomish at December 18, 2009 7:28 AM

SP: 135, 140, 145f
BS: 245, 265, 275
DL: 405, 410PR, 415PR
CT: 830

Comment #342 - Posted by: M. Honcho M/31/5'10/170 at December 18, 2009 4:48 PM

DL: 295
BS: 275
SP: 145

Total: 715

Comment #343 - Posted by: Tiberius at December 18, 2009 8:28 PM

DL: 295
BS: 275
SP: 145

Total: 715

Comment #344 - Posted by: Tiberius at December 18, 2009 8:31 PM

BS: wu 235/5; 285/1; 300/1; 305/0
SP: wu 100/5; 135/1; 145/1; 150/0
DL: wu 250/5; 340/1; 350/1; 355/0
Total: 795

Comment #345 - Posted by: RB at December 19, 2009 10:16 AM


Comment #346 - Posted by: Erik 28/M/76.5"/200 at December 19, 2009 12:28 PM


CFT not a great day, frustrated and nto feeling that good but not really so bad. Need to have a better attacking attitude next time.
Back sqt 315... got 335 last time. should ahve gotten 335, two good attempts.
PP- 185. what I did last time, but after the HSPU from hell two days a go, thats fine.
DL- 365 same as last time, better attacking attitude. oh well... do better next time and not go drinking 4 days in a row before trying to PR... But in the big picture the fun drinking with friends who are transfering next week was worth it..

Comment #347 - Posted by: Matt A at December 19, 2009 1:54 PM

CFWU-2. Reg. Superman. No Burgener or DU. Needed to catch up w/Bob on a Saturday.
BS: 355, 360-F
SP: 160-PR
DL: 395-PR
New & more correct strategy of only 3 attempts per lift.
Depth a little questionable on BS. DL tech pretty good. Good job betting a little of a squat postition to use more hips. Hips open pretty good on SP.
11/4: 355, 155, 385=895
10/13: 345,155,365=865
9/9: 350,155,375=880
6/29: 350,150,385=885
See 6/29 for further history.

Comment #348 - Posted by: jrm at December 19, 2009 7:10 PM

Skipping this cycle due to lack of equipment and space

Comment #349 - Posted by: Josh R at December 20, 2009 8:22 AM


First CFT!

Accidentally did presses first

Push press - 115x3 135 145 150 (PR by 10#)
BS - 185x3 205x1 225x1 235x1 240x1 (PR by 15#)
DL - 225(x3?) 275 305 315 325 (PR by 15#)

Total 715

Comment #350 - Posted by: nashville steve at December 20, 2009 6:05 PM

BS: 125kg (not as deep as I would have liked)
SP: 75kg
DL: 125kg (tried 2 PB lifts before that & tired myself out)

Total = 325

Comment #351 - Posted by: JT at December 20, 2009 6:08 PM

#350 should have said press, not push press

Comment #352 - Posted by: nashville steve at December 20, 2009 7:39 PM

Back Squat: 475 lbs.
Shoulder PRess: 180 lbs.
Deadlift: 535 lbs.

Total: 1190 lbs.

Age: 18
Bodyweight: 207 lbs.

Comment #353 - Posted by: R.kearney at December 21, 2009 12:26 PM

Squat 405
SP- 195
DL 435

Comment #354 - Posted by: Rosie in Atl at December 21, 2009 6:10 PM

Squat 235 (PR by 10#)
press 115 (PR by 5# - happy with this i guess, i feel weak, but last CFT i didn't improve on this)
Deadlift 300 (PR by 5# and i'm out of weight!)

Performed today, 091223

Comment #355 - Posted by: Isaac Twist m/30/165/5'11" at December 23, 2009 2:50 PM

little overdue

Bench first for fun - 255
DL - 385
Press - 155
Squat - 335

Total - 875

Comment #356 - Posted by: jgrimm 24/M/175 at December 25, 2009 11:47 AM

44 yom 202 lbs.

1.25 run wu

SP-155 (PR)
BS-265 (PR)

Not enough time for DL

Comment #357 - Posted by: Speedster at December 31, 2009 10:31 PM

m/42/6'/155 1-1-10
squat w-up 115x4 reps x3sets 150-185-205
press barx8 reps x 2 sets 95-105-110x2
deadlift 110x7 reps x 2 185-215-215

Comment #358 - Posted by: PB at January 1, 2010 7:35 PM

34 yom

Didn't deadlift due to time

Comment #359 - Posted by: kgw at January 2, 2010 2:34 PM

285 high bar back squat
155 press
335 deadlift

775 total

Comment #360 - Posted by: dcyn at January 2, 2010 7:14 PM


Warmup (10,8,6,4,2 for each

BS: 135, 185, 225, 275, 315
SP: 45, 65, 95, 115, 135
DL: 135, 225, 275, 315, 345

CFT as rx'd:
BS: 345 (after 325x1, 335x1); try 335, 345, 350 next time
SP: 170 (after 155x1, 165x1); try 155, 165, 175 next time
DL: 405 (after 365x1, 385x1); back rounded on 405#, try 375, 390, 405 next time

total: 920

Comment #361 - Posted by: MoGreene at January 3, 2010 11:57 AM

265 BS
110 Press
375 DL

740 total

Comment #362 - Posted by: mcdontron at January 11, 2010 7:21 PM

BS: 415
P: 215
DL: 485
Total: 1115

Comment #363 - Posted by: TROY at January 16, 2010 8:16 AM

185lb Back squat, 1 rep
110lb Shoulder Press, 1 rep
195lb Deadlift, 1 rep

total: 490

This was my first time!

Comment #364 - Posted by: Glenn Hyzak at February 23, 2010 4:46 PM

Male/26 yr old/190lbs
Shoulder press: 165 PR
Back Squat: 275 Legs little sore
Deadlift: 475 PR
Total: 915 PR

Comment #365 - Posted by: Abel at February 23, 2010 6:50 PM

SQ: 235
SP: 120
DL: 295

Total: 650 PR

Comment #366 - Posted by: JEREMY Troy/IL/24/6'1"/162lb at February 24, 2010 11:48 AM
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