WHAT!

Oh yeah! even better than yesterday!

"jackie" link isn't working...

I smell a PR tomorrow. I love this rep scheme.

NICE...

word... props on the new rep scheme coach. Much preferred over the 1-1-1.

Greg, you're a beast! Nice work on "jackie".

Pat, great to be there and have you as the rabbit :) Always a pleasure to work out with you guys when at the certs. Chuck, Kurtis, Nadia, you guys rock. Hope to see you all soon!

really liking the new strength workouts lately!

Just curious though, do the new strength rep schemes (1-10-1-20-1-30) have anything to do with the recent powerlifting cert by Louie Simmons?

6'4"/215/38/M

265, 205, 245, 185F, 245, 95

Had to guess on the wts

YES!!! This is gonna rock! Hope we don't run out of weight tomorrow.

I'm calling Friday now ... push jerk, same rep scheme.

A Festivus Tree!

Jackie file also isn't working for me.

I like that push-jerk prediction.. I'm in

Its really hard to do some of these when my entire state is under a foot and a half of snow and all the gyms are closed, alas. really need to get a barbell. hello christmas!

I see the pattern slowly emerge...

That would be my dream Christmas tree!

are the high rep DLs [a]'bounce/touch and go' deadlifts (ala Diane) OR [b] 'dead-stop deadlifts' (though keep hands on the bar)?

No offence to Sherwood and Speal (I love both of their video appearances) but I'll take Amundson's Jackie over theirs. Something about the butterfly kip, I just consider it a different move. (I wouldn't compare someone doing deadhang to a normal kip either....) I'm not against it, nor am I trying to start a debate, as clearly Speal, Sherwood and the rest of the beasts in the video could all do normal kip and butterfly kip but Amundson's work just looked more bad ass!

Best Christmas tree I've ever seen. "And visions of kettlebells danced in their heads."

Hmm....I see where this is going!

HUMMMMM, need advice and how to properly scaled this? i mean the 10,20,30. did the front squats this morning 10 reps at 50 % of 1RM, 20 @ 40 % of 1 RM or? any advice would be helpfull. please email me. thanks

Santi

Love It!! My lack of squat rack at home made today not quite what I would have liked... but tomorrow i'm excited for!!
105-95-105-80-105-65 FS

Got an early christmas present from my hubby, he bought us the Crossfit Level 1 cert in Edmonton in March!! Merry Christmas!

Greg A. is my all-time CrossFit hero!!!! I have been watching videos of him for years and I hope to watch him for many more.

That wod was a blast. Seeing the video brought back fond memories of agony and of chasing Speal as usual! haha

Kurtis, Nadia, Speal & Chuck.....I love working out with you guys. You are all great people, trainers, and athletes.

Happy Holidays everyone!

135,95,145,85,155,75

690 total

Most max rep formulas say you should be able to do 75% of 1RM for 10 reps, just under 50% of 1RM for 20 reps, and about 20% of 1RM for 30 reps. Based on the front squat workout I believe this is about right.

I knew it. Don't get me wrong, I AM stoked...but I knew DL's were coming. Santa, may I have a new pair of quads and maybe some glutes too?

What is song on the posted "Jackie" WOD video?
I don't have enough weight to do the 1 rep max deads because the gym is closed for xmas :-( I will do this scheme again sometime i guess

What a great Xmas tree, Jeremy!

Awesome! Got a PR today, we'll see about tomorrow! I love this workout setup.

Just out of curiosity how do y'all do this workout? Do you instantly pull your PR for the first rep or do you warm up to it? And would that change the workout?

yeah I am jacked for this WOD. I have seen this theory of Heavy, light, heavy, light, heavy light, before in a couple of really effective muscle building routines and now to see the crossfit adaptation of that. just makes me smile and well kinda scared, ok really scared but bring it on!

Hoo-Yah baby! Great cycle.

I DEMAND 10% of Mr Galos fee after i pushed him into doing it!! ;o)

Just did Jackie tonight!

PR'd at 7:21

I should have waited to go out of town tomorrow instead of today. I'll have to figure out something else to do.

300, 295, 320, 355, 295, 380 in 10 minutes. My soreness will be a great "present"

This workout is not a good idea... high rep dl asking people to sacrifice form. Also, if you have a 450+ dl, doing high reps will not help you increase strength

Dear Santa,
Please give me some new hammies because they will be shredded after this wod! I really didn't want to walk this week anyways! 3-2-1 go!

Awesome to see the old school crossfit Amundson again. Impressive times.

OH YEAH PEANUTS BABY!!!!! nothing but some peanuts...

I don't know about the rest of you, but I want to focus on strength and strength alone on single modality lifting days. I say leave the strength endurance for heavy metcons. Regardless...

Is there a name for this type of rep scheme? Has it been proven effective or is it just made up for the heck of it? PLEASE EDUCATE ME IF THERE IS A GOOD REASON FOR THIS REP SCHEME.

Lastly...my rep max chart, which has been pretty accurate at predicting my maxes over the years, says to use 75% (of 1RM) for 9 reps, 70% for 11 reps, 55% for 21 reps, and 45% for 30 reps. But as you fatigue you might want to use smaller percentages.

Pat Sherwood
Was that a Pr for you?
I was totaly impressed!

I really need more weight, still limited to 310lbs :(

Totally LOL @ pony #12! A festivus miracle.

I did not see THIS wod coming...

Anyone know what gym(location)many of the exercise demo and wod videos are filmed??? Just curious. It would be nice to sort of be filled in on the history of this animal for us newcomers!!!

let's see ,,,,,,,,,
225
155 x 10 =1550
225
145 x 20 =2090
225
135 x 30 =4050
7690+675=8365 lbs

I enjoyed mixing the weights up
what a killer last set

#41, Mark.

Yes, sir. It was a PR by 10 seconds. The peer pressure of everyone else was a big help!

I'm on it as soon as I'm out of the office.

That is my kind of Xmas tree... Merry Christmas to all from Manila

Awesome!

365:225:365:175:365:135

Total: 1,630

for #45

the intent isn't to multiply the load by the number of reps, but just to tally up the loads for each round

i.e. 225+155+225+145+225+135=1110

Blessings,
US Army Chaplain, Fort Richardson, Alaska

So awesome to see Greg A. in a video again! I 'grew up' watching him (along with Nicole, Annie, Eva T) in videos and he will always be one of my favorite CF athletes.

Thanks Pat, Speal, Chuck and Kurtis for pushing me. It's always fun to workout with ya'll! Happy Holidays- see ya'll soon!

Wow! I love doing deadlifts...

4,125 lbs total

Beat that!

I predict bench press tomorrow same rep scheme.....

Wow, those times for Jackie were unreal. Solid work!

#54 What was your lbs and reps, Cause I am going to try to go beat that!. lol Some people in here are not adding there numbers up correctly.

#41

I think this would easily fall into the category of 'constantly varied' which is part of the CF trinity: constantly varied functional movements executed at high intensities. There is value in doing new things. Read Greg A's article in the journal 'The chink in my armor'. He avoided double unders and it cost him a chance to go to the 2009 games. I think there will be value in doing high rep single modality lifts, even if it might not be as obvious as a 3-3-3-3-3 DL day.

Wow, dressing up kettlebells, you guys are really into that. It's a little weird.

#56

There are also some people not spelling THEIR words correctly.

This is crazy. My back is already mush. I'm pretty sure I would get injured if I did this. Sitting this one out.

m/165/23
1=205
2=150
3=205
4=100
5=205
6= 45
Total=910

Nothing but respect for Greg Amundson. One of the original fire breathers, who breathed inspiration into everyone to follow.

Love the Rep pattern.
Coach, you are Genius. Thank's

10 warmup 70
1 deadlifts 155
10 deadlifts 120
1 deadlifts 155
20 deadlifts 95
1 deadlifts 145
30 deadlifts 85
TOTALS 755

pretty excited cause i hit my #'s right on point again... i think im finally figuring out what my weights are and how to max them... now about these calluses that are forming ;( not a christmas present i want to give to my Love.

I heart you, baby Shatila. Merry Xmas.

170kg - 130kg - 170kg - 105kg - 170kg - 100kg
(Total = 845kg)

Could have (and should have!) gone heavier on the 10 and 20 rep rounds. But I really enjoyed the WOD nonetheless. Need to do the Front Squat version tomorrow.

As rx'd

1 x 130kg
10 x 90kg
1 x 140kg (PR)
20 x 80kg
1 x 145kg (PR)
30 x 80kg

Total: 665kg or 1463lbs

Feeling like I'm going to pop out of my skin, fitter, stronger and happier than ever!!!!

Thank you Coach!! Looking forward to this in 3 1/2 hours after lunch ^_^

My prediction right now...
extensive warmup
1 @ 525
10@ 310
1 @ 545
20@ 275
1 @ 565
30@ 225

My 1RM sits at 585, and I've done 3 sets of 10 at 315 before, and 5 sets of 5 at 405 up to 455 (on different days, of course) in the not too distant past. All my DL's during Diane were unbroken @225lbs. From these things, I'm making guesses at what weight I'll do. Actual weights posted later, as well as impressions on if I overestimated my capabilities.

Liked it!
235 - 135(10) - 245 - 135(20) - 250 - 135(30).
Total 1135 lbs
Added 100 jump ropes in between for fun!
Total time 15 min.

305-225-315-225-325-225
total 1620lbs

37yom, 5'5" 193, CFing for 18months.

This question will more than likely turn into a mathematical equation, goodness that CFer’s are smart! Here it is, METCON, I have read the FAC and several discussions on the forum’s and I understand the concept it to be: complete the rx’d reps, scale the weight. In other words, if you can’t do let’s say 225# for Diane 21x unbroken, scale to the weight that you can. My dilemma is, I can do 225# 18x unbroken and that means 15 and 9rep’s of unbroken 225# DL, where is the “line in the sand” as to when to really scale?

Seems pretty simple, if you can’t do it 21 times, scale, right? Well that is my dilemma, Am I missing the CF philosophy of sustaining the intensity for time in the METCON? At the end of the day I will do the 18x 225# and rest for no more than 10seconds before attempting the remaining 3, because I feel a greater sense of output when using the amount of weight that gets me closest to the RX weight and without sacrificing the intensity, but if it were going to be any time more than that 10 sec. or less that would significantly reduce my heart rate, then of course I would scale the weight.

Thanks for reading this post, thanks in advance for your thoughts.

Merry Christmas!

m/44/185

410-275-365-225-315-165

total=1755

Don't ever bounce your deadlifts. Not here, not in Diane, not ever.

140
100
150
100
150
90
small successes

This was bad...

I did
1 - 290
10 - 225
1 - 290
17 - 201 and 3 - 179 (This was the bad part)
1 - 268
17 - 157 and 13 - 135

I am very concerned that my back is just going to completely tighten up and I will be unable to stand tomorrow.

what is the rest between sets of this rep scheme? i rested maybe a 2 minutes between each with squats. not sure if it is a no rest or rest as needed.

thanks!

Total weight:
1 x 290 = 290
10 x 225 = 2250
1 x 290 = 290
17 x 201 = 3417
3 x 179 = 537
1 x 268 = 268
17 x 157 = 2669
13 x 135 = 1755

Total = 11476 lbs

1 - 365 = 365
10 - 335 = 3350
1 - 385 = 385
20 - 315 = 6300
1 - 405 = 405
30 - 225 = 6750

Total = 17555 lbs.

M 26 180 5'8''

total weight= 2850
+ 350 squat thruster warm-ups.

185
135
185
100
190
100 (15-8-7)

6910

m/40/168

235-215-235-195-235-165

New to crossfit. I've trained for years in different ways. Help appreciated. I did this routine. It took me 9 minutes. My sets were 350-1 325-10 350-1 300-20 350-1 250-30. It felt fairly easy. Is the 9 minute routine enough. I want to lose fat. I know nutrition is everything but is 9 minutes enough to help with this

Dalton

475x1
315x10
475x1
315x20
455x1
275x30

19105 or 2310, what ever way you want to add it up. You pick!

dalton, keep with Crossfit and you will see the fat start to come off, even with some of the very short workouts like fran.

Yes, Nurtrition is essential! I also supplement crossfit with some running (have kept distances under 7 miles since starting crossfit).

Great photo, Merry Christmas.

bw 165

subbed 21-15-9
1.5 pood snatch
hspu

9:08

375
275
375
235
375
210
Total: 1845

225+175+225+175+225+135

405 - fail (almost got it)

315 x 1
315 x 10
315 x 1
225 x 20
315 x 1
185 x 30

Total: 1670

Could have done more for my max sets (should have done 385).

After yesterday's
Squat's and today's Deadlift's
What an a$$kicking

Thanks CrossFit

418x1
330x10
430x1
255x20
440x1
200x30
Total: 2073
Last 1 RM I did in Oct was 395. So PRd every lift with the final lift being a 45lb PR. All high reps were unbroken bounce and go.

@NickA
Dozer- Big Sky Theory

Wow what a great video, love to see these top guys race

CFWUx2

1 rep 235#
10 reps 185#
1 rep 240#
20 reps 185# (clearly should have done more load at 10 reps since I got 185# for 20 reps!)
1 rep 245#
30 reps 135..should have gone higher

TOTAL: 1225

8 cycles tabata row

Physical therapy on right shoulder for time 7:15-8am

Grocery shopping for time 8:10-8:37am.

HAPPY CHRISTMAS EVE!

285 x 1
205 x 10
305 x 1
185 x 20
305 x 1
95 x 30

1380 total

Next time:
Can go up from 305 to 315/325
Can go up from 205 to 225/245
Can go up from 95 to 115

did reps a little different
30-1-20-1-10-1
wanted legs to be good and warmed up before maxing

95x30
315x1
185x20
365x1
225x10
385F
365x1

Grip failed more than anything

20 ok but 30??? c-mon 30 is a little gooned out what am i going to do for 30 reps? i am going to have to watch Law and Order to pass the time or something

Outstanding competition! Greg, you're still a monster, and it's a privilege to count you as a good friend. I can’t tell you how much it meant to me to see you compete from CrossFit Camp Pendleton’s Warehouse. Merry Christmas, brother!

1720

315-285-345-225-365-185

Sets were broken.

305 x 1
255 x 10
325 x 1
205 x 20
345 x 1
175 x 30
AM, garage, XMas eve

1 - 525
10 - 365
1 - 545
20 - 295
1 - 525 (failed 565 once)
30 - 245

2500 total. This one was fun :)

Muscle-up death after a bit of rest
1st minute do 1 muscle-up, 2nd minute do 2 muscle-ups, and so on until you can't do the number of muscle-ups within that minute block.
8 rounds

Burpee death, same format.
14 rounds

Is doing dead lifts supposed to make your back sore?
Or is it just bad form

#102- Kevin Bania. You're an animal! Great job and Merry Christmas to you guys in Iraq.

265 x 1
225 x 10
275 x 1
200 x 20
305 x 1 (pr)
185 x 30
---
1455 total

#103 Max - It's a back exercise predominantly, so yeah, your back should be sore.

1410 Still a little sore from Diane the other day but happy with this. Love the new rep scheme.

m.37.155

CFWUx3
Warmed up dead lifts with 135x5/185x5/225x3/275

315
225x10 (71%)
315
205x20 (65%)
315
175x30 (55%)
Total Load=1550

Grip really weakened at the end. I really liked these last 2 workouts. Nice change of pace.

1 - 315
10 - 225
1 - 335
20 - 205
1 - 305 (Failed once, then re-attempted and got it)
30 - 155
Total: 1550

Good workout. Wanna get 350 so bad.

Anyone know the song in the video???

Warmed up with 400 meter run.

255-155-265-145-275-135
13 minutes

Finished with with some medicine ball ab work... I had to balance out that "heat" in my core!

James

Still sore from Diane, smoke Diane in 4:37, I am sitting down for this one, Can't really do deadlift too much i don't know most of you but my body still sore, Diane was plenty of DL for me, plus the rep scheme is a hard one, i would go with 1 x at 100 % if you are not sore from Diane, I would go 85 % of 1RM for a light workout, the 10 at 70% heavy, 55% light, the 20s at 55% heavy, 45 % light, the 30s 45% heavy, 25% to 35% light. i would just do everything light, probably will do some deep long strech instead of this one. thinking out loud here and also playing long term thinking.

SANTI

Continuing training for the Arnold Classic Powerlifting competition.

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

265x5
285x5
300x5 This last set was hard, but I had a couple more reps in me.

Weighted chest to bar strict no kip pullups:

20x5
30x5
40x5 These sets were much too easy. Definitely need to increase the weight.

CG E-City CrossFit;
Leary(m/44/5'11/200)
395-305-375-225-375-185=1860

great video! kickin it old school. i like it. i think new videos should be made of all the named wods. maybe leave spealer out of a few so he's not winning EVERY time.

M/23/6'2/160

315x1
225x10
325x1-f
185x20
315x1
135x30

1x- 275
10x- 225
1x- 325
20x- 245
1x- 350
30x- 260

TOTAL: 1680

Just did the Pull-up/Handstand Push-up work out. . . 23:58 2nd CF W/O

Wrapping up my first week of Crossfit, I'm so sore! When I saw that todays WOD was dead-lifts- I cried. Now I'm just pumped. LETS GO!

315x1
255x10
335x1
225x20
345x1
185x30
Total = 1660

All I wanted from santa was a new pair of hammies, and instead I got beatdown from this wod.

M/34/175
335,245,345,225,315,225
1690 lbs.

F/28/140
135,135,155,95,165,95
780 lbs.

m/33/5'10"/188

As Rx'd
405 x 1
275 x 10
415 x 1 (PR)
225 x 20
415 x 1
185 x 30

Total: 1920

Song is Dozer- Big Sky Theory

Merry Christmas everyone!

Shelby
F/17/5'8"/140
225
155
235
155
240
135
total 1145

Carole
F/51/5'6"/130
185
155
205
155
205
135
total 1040

Doug
M/16/5'11"/172
315
245
340(ties PR)
225
315
225
total 1665

Kevin
M/50/5'11"/170
320
245
340(ties PR)
185
345(new PR)
155
total 1590

After yesterday's WOD, I wouldn't have predicted a new PR.

M/42/5'11"/175

325
245
335
185 (try 195 next time)
325
135 (try 145 next time)

315, 225, 325, 185, 335, 155
Total: 1540

I don't know about everyone else, but I'm thoroughly enjoying these WODs...then again, I pretty much enjoy all the WODs. Good times.

420,280,410,240,390,220=1960 total

did not do in the correct order as shown above. Issues with moving weights and hernia. Decided to do all the heavy lifting first then the reps. Hams and glutes are fried.

A Concept II for Christmas?

Jermemy must have been a very very good boy this year.

WOD - 1617 (337+247+327+207+322+177)

I suppose this was forseeable.

Oh, CrossFit--you shouldn't have!! Thank you for the gift of increased work capacity over broad time and modal domains!

155,115,165,105,175,95

810 total

45 min cardio then wod as rx'd

1x275
10x185 (a little light)
1x255 (light)
20x135
1x225
30x115
Total - 1190

m/170

total=1915

405x1
305x10
405x1
225x20
405x1
170x30

MW/53 185

1 – 335
10 – 210
1 – 335
20 – 185
1 – 335
30 – 170

Total – 1570

Ran 5k 24:30

WOD
1x225(PR)
10x165
1x225
20x135
1x225
30x115
Total Load:1090 pounds

M/35/72"/242

365 x 1 (previous PR)
275 x 10
385 x 1 (PR!)
225 x 20
405 (fail)
385 (back nearly gave out trying this again, had to stop)
185 x 30 (wanted to die)

Total of 5 lifts (couldn't count last 1RM try) = 1435

US Army Chaplain, Fort Richardson, Alaska

385x1
275x10
395x1
225x20
410x1
190x30

M/34/165
225:205:255:185:275:135
total 1280

m/28/67"/147
285-225-275-205-285-185
total 1460

1x 300
10x 210
1x 315
20x 185
1x 325 (PR)
30x 140

M/26/140/5'11"

1-325
10-260
1-365
20-210
1-385(pr)
30-155

M/185/5'9"

485
315
440
295
465
260

total= 2260 #

M/38/6'4"/215

385, 295F, 295, 225F, 295, 135

M/26/180/5'10

as rx'd

315
225
335
205
345
185

=1,610 lbs

1x365
10x275
1x405
20x225
1x455
30x185

the 2nd set i broke at 9 due to grip failure... then completed 5 seconds later
the 4th set i broke at 17 then completed 5 seconds later
the 5th set i hitched, so pull was not clean, although i got it up...
the 6th set did not break (not sure how though)

240 burpees today...why is december such a long freaking month?

noah 6' 201

1270lbs.

Light on rep sets. kayak fishing in my imm future, and I need my lower back to function.

Did set pr with 315 though.

m/46/150

DL – used “clean” grip (pronated) --- i.e. both palms facing towards me. All sets unbroken.

350-255-350-225-350-185 = 1710

Yesterday's WOD 275-205-275-175-270-155 = 1355

Comment #72 - Posted by: Santa's lil' helper at December 24, 2009 1:36 AM

There is no 'one best way' to approach a WOD or method to scale it. I think the best method is to attack it from every angle possible:

Go heavy even if you have to partition more and get a slower time.

Go light and blaze through.

Go as prescribed when possible to have a consistent benchmark to compare to.

Change the rep scheme, balance of weight (uneaven), tools (use sandbags or dumbbells instead of a barbell) - get creative!

I think the more angles you attack it from the better progress you'll make!

Best wishes!

1830 total

365-315-365-225-355-205

could have probably stuck with the 225 on the 30-set, and could have gone heavier on the 20-set.

As Rx'd:

1 : 405
10 : 325
1 : 405
20 : 275
1 : 395
30 : 195

Total : 2000

**should have attempted 10-20 # heavier on 10,20,30's

m/30/175
315X1
225X10
325X1
185X20
335X1
145X30
Total=1530
Please give me a nice xmas present and post a WOD not requiring much leg work tomorrow.

As Rx'd:

1 : 415
10 : 325
1 : 415
20 : 275 *pause at 15
1 : 420
30 : 195 *pause at 15,20,26

Total : 2045

M/25/151#/5'7"

As Rx'd

1: 365#
2: 225# - unbroken
3: 370#
4: 185# - unbroken
5: 375#
6: 135# - unbroken

Total: 1,655#

Great WOD

435-350-435-320-365-225 = 2130lbs.

Also fun to post this number: 17,885 total pounds (8.9 tons) lifted not including warm up.

Cookie time!

38YOM/173/6'00"

38M/5'10"/169#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; air squats, 1x25; (GHDSU, hip ext., AbMat sit-ups, 95# good mornings, 95# front squats, 95# Zercher squats), 1x15; deadlift, 3x3: 225-295-345#.

As Rx: 385x1; 295x10; 345x1; 275x20; 345x1; 225x30.

Total of bar loads: 1870.

C/D: 250m erg row (0:46.7).

Came into this feeling a bit wrecked so I decided to keep the loads on the conservative side. Smart move. Although I could have gone heavier on the 1 rep sets, I wouldn't have wanted to go any heavier on the high rep sets. This rep scheme kicks my butt!

After yesterday, this one was a shredder:

275
185 unbroken
295
185 unbroken
315
185 17,5,8

18 minutes

total 1440

deadlift:275 x 1
deadlift:185 x 10 broken
deadlift:285 x 1
deadlift:135 x 20 unbroken
deadlift:275 x 1
deadlift:135 x 30 broken
Cfwu,

455 x 1
350 x 10
465 x 1
300 x 20
475 x 1
225 x 30

Total 2270

Then I had to do Jackie after watching that video.

Time 8:20

#104 Dave - Thanks much! We're just hoping we get sent to Al Asad so the lot of us can get in on the CrossFit outfit they have set up there!

Happy Holidays to everyone and have a Merry Christmas! Can't wait for tomorrow's wod!!!

All gyms closed today.

Did 100 thrusters with a 60lbs salt bag. Felt like a 100 lbs barbell.

M/147/67"

405-335-415-295-375-245 = 2070

yesterday's Front Squats were: 275-215-290-185-275-155 = 1395

Coach,
Great workouts. I don't think I've ever wanted to puke from doing Deadlifts before today.

335-250-345-225-350-175 = 1680
(first set of ten unbroken, 20 and 30 paused to change grip)

Deadlifts:
255-175-255-155-255-135
1230

Reps unbroken, touch and go, no bounce, slow, to keep form. More back extension after and lots of stretch.

Laura f/47/5'7/150

1. 455
2. 315x10 unbroken
3. 460
4. 225x20 unbroken
5. 465
6. 185x30 unbroken

Total load 2105

M/187/36

M/44/178/5'9"

1x - 315
10x - 245
1x - 315
20x - 185
1x - 315
30x - 155
Total - 1530

Note to self: Need to increase weights next time.
Try 335,265,215,175

CFWU x3

245 x1
225 x10
255 x1
185 x20
275 x1
135 x30

back is about to explode

You crazies.. Add up the barbell weights not multiply!

365 x 1
275 x 10
365 x 1
225 x 20
365 x 1
175 x 30
1770 total
M/37/218/5'9"

325,275,295,225,275,185

Made up yesterday then did heavy DL for a PR of 530!!!!

in kg:
1x 62
10x 52
1x 62
20x 48
1x 62
30x 44
= 330kg (726 lb)
Singles were PB, but I need more plates.

Peace, Love and Situational Awareness.

405
315
405
225
405
225

Total - 1980

20 round was too light so I repeated in the 30.
M/35/245/6'1"

365 x1
315 x10
375 x1
245 x20
385 x1
225 x30

Total = 1910

I love this new rep scheme! What will be next? Push Press? Weighted Pull-ups?

BS: 3x5x255
DL: 385-315-405-225-425-185; Total: 1940
15 m-u (3:30)

405 x 1
365 x 1
405 x 1
305 x 20
405 x 1
245 x 30

2130#, think I did pretty good selecting weights, didn't have much left after each set, last set of 405 was easiest, go figure

405 x 1
300 x 10
405 x 1
200 x 20
405 x 1
135 x 30
1850

325-225-325-185-325-135 = 1520

should have gone heavier on last set... love the mix of metabolic pathways!

Let's call it the Christmas Scheme. Everyone is feeling sore and tight from the last week of WOD's. Proper warm-up + good pre&post stretching = knocking out these new schemes well. There are no better WODs to accomplish with the high calorie, high protein, and "do not want Filthy 50" WODs, than heavy weight/major muscle group routines for the HOLIDAY SEASON!!! Merry Christmas to all of you! Thanks for the perfect workouts for the holiday feasts. JP

Definitely underestimated myself on the high reps, despite being a horrible DLer. Could have done 90 on 10, and 85 on 20 I think. Total 705#
155-70-165-80-185-80

f/27/5'5"/177

320
240
320
200
320
170
Total 1570

Pretty funny rebar, and nice work today; great job on the PR Kevin C.

Happy Holidays everybody!

Kinda spooky seeing another "mas" on the boards.

325,275,295,225,275,185

m/22/195/6'1''
1 x 315
10 x 225
1 x 335
20 x 185
1 x 335
30 x 155
(last set had to break into 21-9)

=1550

405x1
315x10
435x1
315x20
405x1
225x30

Total=2100

This worked me!!! Aside from the 10 reps, I pushed with everything I had. 435 is my pr, hopefully I will break this soon.

Kevin Bania - Awesome work!

#140 - Jon Nice work at BW of 140 - Wow.

mas 52/M/150. Great work too! nice pulling. And there is no mas like you mas.

1 - 275
10 - 225
1 - 275
20 - 185
1 - 275
30 - 165

Total = 1400

I like this rep scheme. Almost like strength bias stuff. Press tomorrow? Thanks Coach and Lauren!
Merry Christmas All

405
315
405
225
405
185

FOR A GRAND TOTAL OF 1,940 pounds

23 / M / 5'9" / 135lb

3 rounds for time
12ft rope climb, 2 ascents (scaled to 24 "towel" pull-ups using that bit of rope used in Globo gyms for triceps extensions, slung over the pull-up bar)
15 bar dips
25 squats

24:27

315
225
315
205
315
175 (paused for ~5 seconds at 15 and 20 reps)

1550 total

145
115
145 (attempted 155, 150)
95
145
65

710

m/18/5'11"/165

1-265
10-195
1-225
20-175
1-225
30-155 (should have gone lighter)

Total-1240

# 147 PXT Cody, thanks.

Have Happy Holiday!
PR's for everyone!!!

315 x1
250 x9 (f. 9, re-grip, then 1 immediately)
340 x1
205 x20
345 x1
190 x20 (f. did a set of 7, re-grip, 3)

21/m/155/5'8

m/255/38

1 x 385
10 x 275 71%
1 x 395
20 x 240 61%
1 x 405
30 x 205 51%
total 1905

315 x1
250 x9 (f. 9, re-grip, then 1 immediately)
340 x1
205 x20
345 x1
190 x20 (f. did a set of 7, re-grip, 3)

total: 1645

21/m/155/5'8

#41 soccerman - my closest reference for the explanation behind a WOD like this is the CrossFit Journal article "Strong Medicine", by Jeff Martin and bingo.

This rep scheme seems to hit on the different metabolic pathways nicely.
I've only done two of this style of WOD but I fatigued less than I thought I would. After both of these WOD's I felt that I could put more weight on in the multiple rep sets. In reading the comments I see that many felt that way too.

What is the science behind it? I would surmise that the heavy pull engages more of the motor units/pathways. The motor units/pathways stay engaged on the multiple rep sets. More motor units and pathways engaged equals less fatigue for the individual muscle fibers.

Vise versa - the light sets reinforce the motor pathway. This may have been what made my heavy rep feel stronger on the 2 and 3rd sets.

295
225
295
195
275 hips didnt drive through proly not a count (next time)
135

=1420

M/31/5'7"/200
As Rx'd:
385*1 + 225*10 + 395*1 + 225*20 + 405*1 + 205*30
Total = 1840
Great workout. Haven't done heavy DL's in a while, so I should get above 2000 next time. That's my goal. Happy Holidays all!

26/m/5'11"/185
365-315-375-205-385-135=1780
not a good idea the day before Christmas

CFWU x 3 + 15x135 DL + 5x185 DL + 3x225 DL as warmup

WOD as rx'd

315 PR! Up from 290
225 x 10 (too lite)
320 (f)
185 x 20 (too lite)
320 (f) got 3/4 and lost grip
160 x 30 (good weight)
Total 1525

275
205
325
205
345(f) 325
205(15+1+1+1....)

=1540

Merry Christmas

505 x 1
315 x 10
500 x 1
225 x 20
500 x 1
135 x 30

I could have gone way more on the reps. Should have gone 405, 315, 225. Next time crossfit, next time.

2,180 Total

425
315
405
225
405
185

total 1960

No gym today, too much to do for Christmas.

Will catch this one up. Thinking about 50kg x 10,
45kg x 20 and 40kg x 30. OK I might go a little heavier!

No Fun

Is there any difference between gripping the bar with both palms towards you and one towards and one away?

455 x 1
315 x 10
455 x 1
275 x 20
465 x 1
235 x 30
This was intense. 2200 total.

#202

I can DL 425# with alternate grip, but only about 360# w/ both palms toward me. I also use hook grip b/c I like the practice re: cleans.

Continued success in your CF endeavors and Merry christmas!

#179 mas

Thanks. I needed the PR in order to keep up with you on the total!

Merry Christmas to the entire community.

Kevin

31/m/197

305
225
305
225 (x16, 10sec. rest, then remainder)
275
135 (regrip @ 25)

TOTAL: 1470

set of 20 seems really tough in this rep scheme.

34 yom 225 bwt
cfwux3rdsx11reps subbed parallette pushups for dips
ladder agilities

wod as rx'd
455/365/470/315/485/235
total of 2325

happy holidays everyone!

275 F
225
245
225
265 PR
205

M/23/160

185
135
195
135
195
115

Total: 960lbs

Deadlift
1140
Bench
1060

345-275-345-185-345-135
Holy mother of god, the last 1 rep max was ugly.

Nothing better than doing Crossfit workouts at Gold's Gym Venice.
385 x 1
275 x 10
365 x 1
225 x 20
365 x 1
205 x 30
1,820 total
Nice workout Greg

M/29/5'10"/170

385-275-365-245-365-185

Total: 1820#

325x1
275x10
345x1 (pr x 10#)
225x20
325x1
185x30

Sweet WOD. I think HQ is onto something here with this set/rep scheme. I love it!

Re: Jeremy Galo's CrossFit Tree: That is some serious koolaid you're drinking dude! hahahaha!

Merry Christmas all!

M/25/80kg

150kg-115kg-160kg-90kg-165kg-70kg

Total=1650 pounds

oh ya.... total: 1,680#

225x1 (225)
205x10 (2,050)
275x1 (275)
185x20 (3,700)
275x1 (275)
135x30 (4,050)

10,575 lbs.

M/28/5''6/165
1-275
2-275
3-315
4-225
5-337
6-185

Glad to see the DL, it's one of my weakness's.
Thanks coach!
P.S. Nadia I couldn't stop checking out your glutes and hams at the level 1 cert in puyallup. Your a beast!

#193 Jon h

Good thoughtful response.

I guess this is crossfit's version of wave loading, which I've been reading about and have tried a couple times. It makes sense to get all the motor pathways involved w/ heavy loads and use those activated motor pathways to get heavier weights up for more reps than you could normally perform. It's tough to believe that the huge volume of lighter reps make the 1 rep lifts easier though. I might have to try this sometime.

I just wish crossfit hq would explain this format to us all. Hoping to one day make it to the Games, I don't like to mess around w/ inefficient programming. Therefore, I'm a skeptic until convinced otherwise.

I would love an official HQ position on the new rep format. Please enlighten us Coach...

245x1
175x10
265x1
195x20
285x1
155x30

I need to boost the weights!

cfwu x 3 x 10 add push
1000 m row

325
250
330
205
315
185

grip was limiting factor. had to switch grips during the 20 and 30 sets.

34/M/6'00/198

1 x 375
10 x 245
1 x 385
20 x 215
1 x 390
30 x 180
TOTAL: 1790

Since dead lifts start and end on the ground, here is how I remained consistent on the high rep sets: No regripping, no feet adjustment and no pauses longer than 2 seconds. Another great new WOD.

Happy Holidays to all in the CrossFit family.

M/29/6'4"/205

Rx'd

Deadlift WOD

Rx'd

1-365
10-315
1-365
20-225
1-355
30-195

1820 Total Load

m/45/175
275x 1
225x 10
295x 1
185 x20
325 x 1
135 x 30

Total 1,470

405, 275, 385, 205, 385, 155. Total: 1810

1520

m/37/187/72"

255/245/265/235/355/225

Total: 1580

Well, I didn't get to do the FS wod yet, but did this one at CF Huntsville. Thanks Russell:

Total: 2100 lbs

1:405
10:335
1:435
20:275
1:405
30:245

I was so happy to make it through this wod with my lower back intact.

later,
b
m/33/5'8-1/2"/167

Theresa:
245x1
165x10
245x1
125x20
245x1
100x30

total load = 1125

Mark: CFEndurnce WOD 12/23/09

365
225
365
185
365
135

1640 total

What a workout!!!
385/325/375/275/365/225
1950 total

m/39/5'11"/185

1-250
10-185
1-275
20-155
1-315
30-135

1315

1595 (300, 250, 300, 230, 300, 215)

1490 (315,225,315,185,315,135) loved this WOD

1-325
10-300
1-330
20-280
1-345
30-230

total weight-16,500lbs

word......!!!

1-325
10-300
1-330
20-280
1-345
30-230

total-16500

this really sux. My globo gym is closed on Christmas eve. How can they be called 24 hour if they're not open 24 hours? I really wanted to get my deadlifts in today. And I bet they're closed on Christmas day too. Gotta find a gym to workout at.

M/38/210lbs/6'3"

225 x 1
185 x 10
315 x 1
225 x 20
315 x 1
225 x 30

Total: 1450 lbs (or 13995lbs)

Ass kicker after front squats yesterday but it def worked my ENTIRE lower body!! Great concept!!

315-1
225-10
315-1
135-20
315-1
135-30 (fail at 17)
finished the set at 115
total:1,420

m/29/155/5'8"

350
275
360
225
345
185

Total = 1740

Reps: 1 - 10 - 1 - 20 - 1 - 30

Weight: 315 - 205 - 405 - 215- 405- 225

Total = 1770 lbs.

M - 21yrs. - 205lbs - 5'10''

I think that's decent, ya'll think so?

430/250/435/185/415/135
total: 1850

Killer....
205-165-205-155-205-145
Total: 1080 lbs.

day 55 m/20/167

pr'd by 40lb today

295pr 185 275 135 255 125

1. 335
2. 285
3. 355
4. 285 (broken) made it to 15 then had to re-grip
5. 385 (p.r.)
6 225 (broken) made it to 20 then re-grip

Total = 1870

1. 335
2. 285 (unbroken)
3. 355
4. 285 (broken) made it to 15 then re-grip
5. 385 p.r.
6. 225 (broken) made it to 20 then re-grip

Total 1870

wu

wod as rxd

405-315-435-255-465-225

Total=2100

28/m/6/215

Great Workout!
385x1
315x10
405x1
275x20
435x1(PR Baby!)
225x30
2040lbs- Total Load

41/m/176cm/73kg

140kg
100kg
145kg
85kg
150kg
70kg

Total 690kg

My forearms were burning on the 20s and 30s. Used regular grip on the high rep sets and mixed grip on the 1RM sets.
I like the new rep scheme.

995 total. about to go to bed. but kept on pr'ing on the 1 rep max's (re-did one just to go higher)
190 was my prev, 195, 205 and 210 all in one day.. merry xmas to me :)

315X1
275X10
335X1
225X20
365X1
205X30
Total: 1720
M/34/6'1"/198

All 10,20,30 touch and go. No regrip

255,225,255,185,255,135

1330 KAF

M/25/5'9"/185

Deadlift 1-10-1-20-1-30

355x1
265x10
355x1
215x20
355x1
175x30

Good stuff! Then I worked on some snatch and OHS stuff for a bit. Trying to work on my weakest points 2-3 times a week.

DO WORK!!!

405x1
315x10
415x1
285x20
415x1
225x30
Total = 2060

m/46/6'2"/205

Excellent workout!

405
315
415
245
425
185

total - 1990

the sets of 20 and 30 were too easy. could have added 30-40 lbs on each.

m/57/5'10"/220

185x1
135x10
225x1
135x20
275x1
135x30(2 stages 15+15)
Total= 1090
5 min 10lb medicine ball catch

New but loving it! I will get better.

m/57/5'10"/180

295-235-300-185-305-155

total 1475

jmsny111752

275x1
135x10
185x1
135x20
295x1
135x30

M/26/220lb Baghdad, Iraq
520x1
410x10
500x1
320x20
500x1
230x30
= 2480

1 - 385 #
10 - 255 #
1 - 385 #
20 - 185 #
1 - 385 #
30 - 135 # (could have stepped up the 30)

total 1730

385x1
255x10
385x1
185x20
385x1
135x30 (coulda stepped up the 30 here)

Total 1730

Reps: 1 - 10 - 1 - 20 - 1 - 30

Weight: 315 - 205 - 405 - 215- 405- 225

Total = 1770 lbs.

M - 21yrs. - 205lbs - 5'10''

I think that's decent, ya'll think so?

M/32/6'3"/205

350/295/365(PR)/225/370(PR)/210

1815

225,135,225,115,225,95=1020

This workout plus Fridays will make the SD Charger game not very enjoyable or comfortable.... Picked a bad week to re-start Crossfit after 5-6 month hiatus, but I don't like walking or standing up straight so.....

m.23.175

405,275,405(F),225,365,155

total= 1830

M/63/197-Total 1492-Deadlift 1(289)-10(223)-1(300)-20(201)-1(300)-30(179) reps

********M/230/6'3/35yrs************

225X1
165X10
255X1
145X20
275X1
135X30

1200lbs

Kinda did it backwards but was unsure how much I actually could lift.

Kala - 195, 145, 195, 115, 195, 105
Cari - 255, 205, 255, 155, 255, 135
Caleb - 305, 225, 305, 175, 310, 135
Steve - 325, 275, 345, 205, 355, 205
- go heavier on round of 20.

Go all the way down on your thrusters... short cuts are for cheaters

all done with overhand grip. no mixed grip.

315x1, 335x1
245x10
335x1
145x20, 175x20
335(f), 325x1
115x30

total using successful weights: 1530 lbs

deadlift:

345lbs x 1
275lbs x 10
355lbs x 1
225lbs x 20
345lbs x 1
200lbs x 30

1745lbs 12/24/2009

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

CFWU x3
1 x 415
10 x 295
1 x 405 Grip near failure
20 x 255
1 x 415 With wrist straps
30 x 200 Bit too heavy. Had to pause in the down position for about 5 seconds at rep 27.

34/F/5'10"/161

I have a system for hitting a 1RM deadlift PR, and this is not it. I also had to hit this one pretty early in the morning for me, so I didn’t focus on the singles as much as the multiple reps. I calculated the 10/20/30 off my previous PR of 360, and just let my 1RM’s be whatever they were going to be.

320 x 1
286 x 10
320 x 1
230 x 20
308 x 1
165 x 30 (went about 15 pounds light on this one; I was mentally and physically beat at this point, and needed an easy out)

TOTAL = 1629

*note; I’m posting this on Saturday, a few days later…and I’m absolutely wrecked from the neck all the way down to my back and through the glutes and hamstrings. This WOD is mean…

23/M/5'10"/185

315/225/365/185/385/155

Definitely should have gone heavier to start with my 1RMs and should have maintained / started with a higher multi-rep weight.

32/5'8"/175
1-417 (pr)
10-309 unbroken
1-402 old pr
20-227 unbroken
1-402
30-176 unbroken

1933 total

#93, thanks for the song info.

24/m/180
365-275-375(f)-185-365-135

1460

1 @ 315
10 @ 225
2 @ 335
20 @ 135
3 @ 315
30 @ 135

1 - 225
10 - 165
1 - 225
20 - 135
1 - 225
30 - 115
Total - 1,090

Had to put the bar down and rest for about 10-15 seconds after 20 reps on the last set.

345 x 1 (pr)
225 x 10 (need to increase this next time)
345 x 1
205 x 20 (this was all i could do)
315 x 1
135 x 30

m/26/180/5'9"

245 x 1
185 x 10
265 x 1
155 x 20
265 x 1
115 x 30

TOTAL - 1230

Feeling good and getting stronger. Thanks Crossfit!

325 - 255 - 275 - 185 - 275 - 135 = 1450

1 - 315
10 - 225
1 - 315
20 - 225
1 - 315
30 - 135

1530 ttl

F/26/5'5/140
230 x 1
185 x 10
235 x 1 (PR)
135 x 20
215 x 1 (couldn't even get up 225 by this point-ouch!)
115 x 30

49/m/190

405/275/385/245/385/205=1900

255
205
245
155
235
105
total=1200

wrong post: post above is for front squats.

205 1RM
185 10RM
205 1RM
155 20RM
205 1RM
115 30RM

Total: 1,070

269@291,235&311,200&321:30reps broken at 22 than another quick 8

269&291,235&311,200&321:30reps broken at 22 than another quick 8

As Rx'd
415 x 1
245 x 10
415 x 1
205 x 20
345 x 1
165 x 30

Went with approx 60, 50, 40% for the higher rep sets. Should have pulled more on third single but just got lazy and tired of changing between bumpers and iron. Note to self: use 2 bars next time.

Bench after, 5-5-5-5-5
185, 185, 195, 205, 210. Conservative with no spotter.

Oops #292 above: 1890 total

425-1
365-10
425-1
315-20
425-1
250-30

2205

35yom / 206lbs

Deadlift 1-10-1-20-1-30 reps

315 x 1
205 x 10
325 x 1
160 x 20
335 x 1
135 x 30 (broken up)

Had some form issues...still trying to straighten my legs too fast instead of using one fluid motion. Overall a very good effort...I definitely felt this the next day. Had to break up the last set of 30, but got through them eventually ;)

415
305
425
235
435
185
Not a PR day on the 1RM 10#s off. Worked hard but could have gone heavier on all the multiple reps. I guess I went lighter because I had a hard time finishing my front squats.

29yo/m/6'0"/170 lbs
385-275-405-225-415f-185
got greedy on last single

total 2000

First time to bench in about 1 1/2 years. Almost set a PR with 295#. Set my PR at 335# about 5 years ago and then hurt my shoulder. I was shocked at the strength all the push ups have given me.

295#
195# (1 rest)
235#
175# (1 rest)
225#
95# (2 rests)

as rx'd, hard to gauge. probably could have done more on than 315 and 135.
355-225-315-185-305-135

TOTAL - 1520

285/285/285/225/285/185. Max limited by lack of lbs in gym. Toal of 1550 lbs.

400
300
400
225
400
185

2310 lbs

Tony m/37/190/66"

275x1-185x10-275x1-155x20-275x1-135x30

total: 1300

gunnar

365x1-275x10-365x1-255x20-365x1-225x30

total: 1850

all unbroken unless noted
1 - 315
10 - 245
1 - 325
20 - 225 (set of 12 & set of 8, 30s after first set)
1 - 325 (fail X 2)
30 - 135

m/45/165

275-185-275-155-275-135

finally catching up on the WOD's, did this with the bench press today:
1 RM *3= 225
10/20/30 185/185/scaled as needed 185-165
=1210

Deadlift
1: 315
10: 225
1: 325
20: 185
1: 320 (accidentally forgot the 5lb on one side.)
30: 135

45/m/165

320
10 x 270
360
20 x 220 (15,5)
240
30 x 170 (26,4)

very interesting rep scheme, I am sure there is some science behind it, keep same weight, the 20 and 30 reps should be there next time

1: 385
10: 315
1: 385
20: 225
1: 395
30: 225
1930

1: 435
10: 305
1: 440
20: 235 (12+8)
1: 435
30: 185 (20+10)
2035

405 x 1
315 x 10
425 x 1
265 x 20
450 x 1
225 x 30

total = 2085
The last set of 30 reps killed my back, I must say. Regardless, it was fun.

1780. 345, 315, 345, 235, 315, 215

1: 175
10: 145
1: 185
20: 135
1: 190
30: 115
Total: 945

My mom (68yo) and dad (72yo) came with me to the gym today (Victoria YMCA). They did their own workouts but watching them made me hopeful that I too will be healthy and able to work out when I'm their age and even older!

at kingsport...no room
Cleans
1 + 10
135#
1 + 20
95#
1+ 30
75#
then
30 Pulls
25 pushups
50 Sits
20 K's to E's,
etc

350
285
360
225
370
190

1780---hard to breath on last round.

1x 140kg
10x 100
1x 145
20x 90
1x 145
30x 80

total - 700kg

actually reckon I should have upped the rep rounds by 5kg each

as rx'd:

1-10-1-20-1-30 reps:
155; 110; 157.5; 80; 160; 60kg
Total = 722.50kg (1589.50 lbs)

1x 335
10x 250
1x 335
20x 230
1x 335
30x 200

Total 1685

m/31/210
1x 335
10x 245
1x 335
20x 220
1x 335
30x 205
Total 1665

m/45/200#/6'3"

1000#

405
315
405
225
405
135

mixed in a 315x5 on accident

m/22/160

295 x 1
225 x 10
275 x 1
185 x 20
275 x 1
155 x 30 (killer)

WHOO

860KG or 1892lbs

Total off ground = 6,740 Kg

180kg, 120kg, 180kg, 100kg, 180kg, 100kg

405-315-435-225-405-135

total = 1920

m/32/200

275x1
205x10
275x1
165x20
285x1
135x30

total = 1340lbs

32/m/195

1 - 345
10 - 295
1 - 345
20 - 245
1 - 345
30 - 225 (re-gripped on 15 and 25)

Total load - 1800

1 - 315
10 - 225
1 - 345
20 - 135
1 - 385
30 - 115

1520 Total

raw, no re-grips, no breaks at the top or bottom.

1-455
10-295
1-445
20-245
1-420
30-185

2045 total

raw, no regrips or breaks

As RX'd
275
185
305
135
305
95
=1300
M29/6'2"/205

315x1
225x10
375x1
225x20
395x1(pr)
225x30

Total 1765

315+225+315+185+315+135=1,490 no breaks

M/35/170

285/145/285/105/285/65

Go heavier next time.

m36/175/5'8

265-225-295-195-315-155

58 * 5
78 * 3
______

98 * 1
78 * 10
_______

98 * 1
58 * 20
_______

98 * 1
43 * 30

(98 * 3) + (78 + 58 + 43) = 473 kgs / 1040.60

CFWU x 3

225
135
225
135
225
135 23 + 7

Not sure how to go after these, next time can +225s and 10s

Total 1080

I like the new rep sequence.

345x1
3:00 rest
275x10
5:00 rest
335x1
3:00 rest
225x20
5:00 rest
335x1
3:00 rest
185x30

Total 1700

Just now got around to this... did it a bit out of order (benched yesterday), but:

285 (previous PR)
225
290
185 (broken)
295
135

Total: 1415#
Used the 5-fingers-per-side grip for all but the final (30) set. Helped tremendously, will probably use it on and off until my grip gets stronger.

1080#

All sets unbroken.

Josh:

1- 275
10-225
1- 315
20-205
1- 330pr
30-165
Total: 1515

Nick:

1- 275
10-225
1- 315
20-205
1- 330(miss); 330(miss); 315
30-165
Total: 1500

As Rx'd: 1,690#

345/225/345/225/345/205

345
225
345
225
310
185

M/22/167#/6'

W/U:
95# x12
135# x10

WOD:
1- 275#
10-185#
1- 275#
20-135#
1- 255# <-- Terrible form on this one...
30-95# <-- Wide stance.

Total: 1220#

@ the sweatbox:

315
275
315
255
315
225 (23) loss form here and couldnt regain...costly

total= 1700

(WU:135&225) 315
225 (too light)
315
225[(10,6,4) too heavy]
315
135 (good)

1440

@thegym

405x1
315x10
365x1
225x20
315x1
135x30

1760# TOTAL

completed all sets unbroken

Catch up; supersetted with bench scheme.

365 x 1
295 x 10
385 x 1
225 x 20
390 x 1
155 x 30
Total= 1815 lbs

f/39/5'5"/148

205x1
165x10
205x1
135x20
205x1
105x30
Total=1020

CFWU X 1

315x1
275x10
335X1
225X20
335X1
205X30
Total = 1690

275
225
275
185
275
135
Total 1370

81-81-81-81x10 then 75x10-81-67

225
225
255
185
275
135
total 1300

m/178cm/89kg/33y
130
100
150
90
150
80 - tough
Total 700 kg (1540#)

315 x 1
275 x 10
315 x 1
225 x 20
315 x 1
185 x 30

1630 total

M/41/180

As rx'd:

315
225
305
195
295
155

Total: 1,490

Great to see a workout where the results are a complete mystery at the outset.

More better faster

1 x 225
10 x 135
1 x 225
20 x 135
1 x 225
30 x 115

totals 1060 / 8175

Assumed these were full deadlifts, not RDLs.

CFWU
Front Squat (930#)
200/1; 140/10; 190/1; 120/20; 180/1; 100/30
M/48/193#/72"

295
10x225
315
20x205
320
30x185 (Broke into 2 sets of 15)
Total 1545

365 lbs
225
385
185
385
135

Total 1680

255
155
285
145
295
145

start off heavier next time
crossfit rocks!

305
225
315
185
295
135

1430#

12/30

Used trap bar: Total= 1940

405
315 (10)
405
225 (20+10)
405
185 (20+5+5)

12/30
m/25/5'7/170

325
255
335
215
340
185

Jeff @ home
425(1)-345(10)-495(1)-315(16)-415(1)-245(23)-505(1)

WU
Deadlift
330/1; 230/10; 330/1; 200/20; 330/1; 165/30
Could probably have increased 1 rep set by 5# each time.
M/48/193#/72"

m/36/5'9/176
CFWU-2. Reg. Shortcut to get home on New Years' Eve afternoon. Superman. DU. No Burgener
375
275
365
235
375
195
Ttl: 1820
Heavy sets 2 & 3 not bad. Could've gone a little heavier.

M/32/5'9"/152

1 * 305
10 * 225
1 * 315
20 * 175
1 * 315
30 * 135

Total: 1470

365
315
395
225
385
205
total=1890

345-275-345-225-345-135

1670

M/39/197

315,250,365,200,410(F),185

Made up another 365# lift to make up for failure

total 1680#

Missed.

Originally scheduled to have been done on Monday 12/28/09. I did not do it that day and did not complete it at a later date.

M/20/5'10/135

gym I workout in has no barbells and dumbbells only go up to total of #165 so chande rep scheme to 10-10-10-20-10-30

165
165
165
154
165
132

CFWU 3x10 Subbed Dips with Push-Ups

1- 320
10-225
1-330
20-185
1-330
30-165

Total: 1,555lbs

1-410
10-325
1-410
20-255
1-410
30-205

Total: 2015

275
225
275
185
275
155
Total: 1390

275
225
275
185
275
155
Total: 1390

365-295-375-225-375-175 Total: 1810

275-235-275-205f(did 15, then finished)-275-175f(did 15, then finished) total=1440

48/M/184
1-225
10-175
1-225
20-155
1-225
30-135

48/M/184
1-225
10-175
1-225
20-155
1-225
30-135
total=905

Done on 12/26.
1/3 cfwu, DL 135x4, 220x5, 310x3, 380, 430

1 - 440
10 - 300 (maybe 10-20 lb more)
1 - 450
20 - 235 (10 lb more)
1 - 455
30 - 205 (just not fun)

2085 total

All sets of 10-20-30 done as touch and go.

32/M/190

as rx'd - haven't worked out in 9 days.

I basically followed the 75% - 50% - 20% rule.

185
245
185
155
185
65

the 245 was without a doubt the hardest and it got too easy from there.

Should have used 165 for the 20 reps and 85 for the 30 reps

315x1, 225x10, 320x1, 195x20 (2 breaks), 315x1, 155x30 (3 breaks)

275 x 1
225 x 10
285 x 1
185 x 20
285 x 1
135 x 30
285 x 1
That's 1675 total

1170 total - 225/185/235/135/255/135

M/35/195/6'-1"

M/34/170

Speed interval run: 20:00 W/U, 3x1600m (6:48 pace) w/2:00 recoveries, 10:00 CD

stretch then:

Deadlift 1-10-1-20-1-30 reps
225-155-235-135-245-125
(1120# total)

Deadlift 1-10-1-20-1-30 reps

350+245+350+195+350+175=1665

250 185 250 135 250 115 = 1185

M/25/5'9"/195

315-225-315-175-315-135

Total: 1480

315
185
315
135
315
53

total 1318

M/40/6'/197

335/275/345/225/350/150

1680

All sets unbroken. No regripping

335+225+335+185+340+155 = 1575

23.m.139.65"

as rx'd
305
255
305
216 f@16
305
135

Total: 1505(PR) f do not count

355lb x 1
295lb x 10
365lb x 1
245lb x 20
365lb x 1
225lb x 30 (took one hand off accidentally when headphone cable got in the way at 18, never left deadlift position)

1850

405
315x10
405(f)
225x20
365
155x30

275
95
295
135
315
185

1280

130, 100, 120, 80, 120, 70kg - non-single sets broken as follows: 3, 7; 10; 10, 20.

620kg - 1364lbs

29/m/185

365-295-385-245-385-225

total: 1900#

traditional stance for 1 RM; experimented w/ wide stance for 10-20-30 reps

Did this, approx loads:

305, 255, 215, 150

1-14-10
Total 930
205 x 1
150 x 10
215 x 1
135 x 20
225 x 1
115 x 30
maxs ok. next time 160 x 10 / 140 x 20 / 125 x 30

34 yom

405
245
405
185
405
155
Took my time and tried to rest as little as possible on high rep sets. Did all 10 on first set. Took one rest on 20 and 2 on 30.

315x1
275x10
315x1
185x20
315x1
135x30
Total=1540
had to go a little lighter due to back issues.

330
264
330
220
308
176
Total 1628

CFWU x3
BWU
WOD: 475-405-455-250-405-225= 2215

325 x 1
285 x 10
325 x 1 (bunch of F's mixed in from 375# down)
225 x 20
325 x 1
185 x 30

2nd wod since coming off back tweak, had trouble with 1's but overall very happy to be back CrossFitting!