Love Deadlifts!

yes! thank you coach

Level 1 Cert in Montclair rocked! Thanks coaches.

Wooooooooooooo

Golden Level I was great. Thank you very much to the coaching staff!

Thank you!

Day three of our 3-on/1-off Crossfit cycle. Two killer met-con WOD's and now we turn to strength.

Deadlifts, 3-3-3-3-3. Guess where you might find the answer to all of your questions about how to do this one? Well, right here in a minute, but it should come as no surprise that the answer to is in the...wait for it...FAQ!!

This workout invites us to explore our 3-rep max deadlift. No rest between reps, just a reset of your hands if necessary. No bouncing or "touch and go", this one is for max weight not for time or speed. Warm up and practice your form (and yes, you should do the CF warm-up or our personal warm-up, too. Before you ask, it's in the FAQ) with lighter weights. When you start you have a choice to make: either 3-rep max straight across (same weight, not really recommended), or ascending sets culminating in an attempt at your max for 3 reps. Rest as long as necessary between sets to recover, but not long enough to cool off. Typically 3-5 minutes.

How do you do a deadlift? If you are seriously asking that question the answer is that you should NOT be doing a deadlift until you get real instruction from a real trainer. At least not any kind of deadlift max, 1-, 3- 5- or other. There are a slew of videos on the Main Page and in the CF Journal (you've subscribed by now, right?) that will get you going, but please be careful if you are new to this lift.

Now, there's an awful lot of noise here and on the Message Board about whether or not you can "get strong" on Crossfit. Of course you can. Crossfit is a STRENGTH and conditioning program. How strong you get depends on how intensely you approach days like this. If you've done this properly you should be mentally and physically as taxed as after a met-con, albeit not as winded.

Yup...culminating, slew, and albeit on a fitness blog.

3-2-1...Go.

Nice, I was fearing a run WOD after two days of smoking my legs.

I attended the inaugural CrossFit Running Cert with Pose running guru Dr Nicholas Romanov and hosted at CrossFit Atlanta. Wow, there was a boatload of knowledge passed and we did a ton of Pose drills with Dr R. Most of the folks there tweaked their form into the Pose with great results. My form required major surgery and the patient lived through it. If you know how Dr R works my form went from a 3-4—7 frame total (and worst in the class) to a 1/1.5 or 2.5 frame total. Huge improvement due to the great coaching.

I highly recommend this cert for folks that are coaching others for a number of reasons. 1. The techniques of video analysis are not unique to running. I learned a lot about the use of this tool.
2. Dr Romanov goes beyond the science and technique of Pose running and really discusses the psychology of performance.
3. There are a lot of tools of flexibility and dynamic warm up taught.
4. Where else can you discuss using the overhead squat to improve your running and where should your weight be centered?

Finally, we were hosted by CrossFit Atlanta. Always a class act. Many thanks to Dan M and Mike G.

will do Fight Gone Bad WOD that I missed yesterday instead of this.

shooting for 600x5x3, then build up to 1RM 750x1. nothing but CF for 1 year!

Im going to ty and wake up early and knock this one out!
I've been waiting for deadlifts for a while...

as much as I love metcons and chippers and all, this is a great break!

J-E-T-S JETS!! JETS!! JETS!! This next week of training will be in high spirits (as always) after the big win

go colts! and picking up heavy weight!

Level 1 Cert. Montclair was great, thank you.
Coaching Staff from beginning to end...awesome..!!

sweet going for a pr!!!

When I see people lifting really heavy with deadlifts I see them with one palm facing them and other the opposite way. Is this better, worse, or just a personal preference?

Is the 3rd rep supposed to kill us like we can't do anymore then we rest for like 2-5 min?

True to Crossfit style, the Level 1 Cert at Montclair, NJ was tight, precise, powerful, intense and every minute of it was valuable - nothing wasted. I found myself saddened when the weekend came to an end. All the presenters/coaches were professional, personable, clear and concise. Fun was just a byproduct of all the thought provoking knowledge gained here. The only thing absent was ego - a rare and sublime treat in the world of sport and fitness. We were all supported by Crossfit and each other. Thank you Crossfit coaches and thank you Guerilla Fitness for sharing your awesome facility and your hospitality and thank you fellow participants for one of the most positive experiences of my life.

The Level 1 Cert in Montclair was excellent. A truly skilled, knowledgeable and professional group of trainers.

What impressed me most, was not just that they we good, it was that they ALL performed at an incredibly high standard. They each had their own nuances, quirks, interests and anecdotes - yet they were all superlative trainers - who, together, formed a brilliant team. Not a weak link among them.

Serious compliments to Crossfit HQ for recognizing such talent and many thanks to those dedicated trainers who created a great learning environment this weekend in Montclair.

Keep up the good work!

Thanks to all of the trainers at the level 1 cert in Golden. You were all awesome and I learned a ton!

As part of my New Years Resolution to post ALL scores of WOD's attempted/completed, here goes.

100x3/105x3/110x3/115x3/120x3 (in Kgs)
220x3/231x3/242x3/253x3/264x3 (in Lbs)

Have to say, that I finally am seeing the light/drinking the KoolAid, etc.

For about five years now I've been 'skim-CrossFitting' in the same vein as 'Skim-milk' is to real milk. Picking and choosing WOD's, going fairly softly, always ready to bail out. I could see the potential of the programming but not the potential of myself. I've always had the 'time-out' button set at a fairly early release when it comes to fitness, and as a former fatguy (at 105kgs, not much of it muscle), fitness always seemed soooo far out of reach.

Turned 35 last June, and with life, a wife and two young kids, the days seem to run away, and time seems too tight. (sorry for this ramble!) I saw the ballooning waistline again this year (from 82 kgs back up to 86!) and decided on Jan 1st to get serious for once with my potential.

Gains so far:
Given up the soft drink/soda - that was harder than I thought it would be.
Given up the chocolate - for a convicted sweet tooth, prob the food I caved to the easiest.
Started hitting the Strength WOD's, something I'd ALWAYS skipped over. Starting to feel stronger already.
Working on PullUps - My embarrasing goat ,the nemesis for me. Thirty pullups today, six sets of five back to back - I'm smiling already.

For those of you starting out, keep with it. Even on those bad days, push something out that you didn't think you could do.

For those Firebreathers out there, keep inspiring others. You're half the reason I keep coming back.

Thanks for reading.

Good point bingo, the fact that CF has included the word strength in its self description proves that it makes people strong. Also thanks for illuminating the well known fact the strength gains are a result of the mental attitude one takes towards the lift, not some silly combination of the % 1RM and volume lifted.

Ive done about a 1000 squat like motions in the last 2 days. Now this? Awesome.

Had an awesome time at the level 1 cert in Golden. Thanks to the great job by all of the training staff there!

This has probly been asked before but straps or no straps? I can lift more with straps but it feels a little like cheating.

nice i did 8 x 3 of deads before FGB today. ill have to think of something to do tomorrow.

To #16 FinnishCraig regarding mixed grip on deadlifts,

The mixed grip (i.e. one palm facing, one away) will generally allow you to lift a heavier weight. With this grip it is harder for the bar to roll out of your hand if your grip falters a little.

The reason for this, I'm pretty sure, is that with a mixed grip the weight must rotate around a vertical axis to roll out of your hands, whereas a double-overhand grip only requires it to rotate around the axis of the bar itself. Because of the physics of rotations and the geometry of a loaded barbell, there is much more resistance to the rotation around the vertical axis. Simply, mass far from a rotational axis contributes more resistance, and the majority of the mass is concentrated at the ends of the bar, far from a vertical axis through the center. The axis of the bar, on the other hand, passes through the center of every plate, so nothing is far away from it. See http://en.wikipedia.org/wiki/Moment_of_inertia (WFS) for more details on the physics.

First time posting results. Just wanna say, Crossfit is THE BUSINESS!

First time doing a deadlift, Crossfitting for 1 1/2 months. I am 22yrs old and 86kg. Lost 8kg since starting crossfit.

90kg x 3
90kg x 3
110kg x 3
110kg x 3
110kg x 3 (242 pounds)

Did a 5.5km row before hand to warm up.

Love the community here and the support everyone gives each other *Tear rolls down cheek....... not really, but you get my drift

CHUR CHUR

#22 NZJesse.

Personally, no straps. For me this goes back to one of the tenants of crossfit; functional movement. Never in my life have I lifted something from the ground and had the option of using straps.

Missed today so it looks like I will do DL then fight gone bad tomorrow... Going to be a long day in the gym.

Just did DL yesterday... Gah...

30/M/150/5'10

Hey HEY! i got this 2 books (OLY weightlifting and Starting strenght ) they have helped me with my form and my lifting greatly, I am deadlifted 405 x 1 last time deadlift came around before Diane, and I only weight 150 pounds, correct form has able to improve my performance greatly, that is my Deadlift secret by Mark Rippetoe. I also tight my abs this better increase my stance. i have long arms too so I use that to my advantage. I actually used my legs more to lift the weight than everything, that way the pull is shorter. it will make sence if you see me deadlifting, I'll recommend reading that book and Also please read Bingo's Advice on his comment #6.

SANTI

KRONICK- you and B Bowen are Beasts. 5 rounds FGB- awesome.

brian- Gang Green: Defense!

Aussie Ben-congrats. Keep it up.

last year this was my 4th CF WOD.
I did 115-125-135-145-150.
I had never deadlifted more than the empty bar before that.

SLP
Tomorrow going for 215-220

30/M/150/5'10

Hey HEY! i got this 2 books (OLY weightlifting and Starting strenght ) they have helped me with my form and my lifting greatly, I deadlifted 405 x 1 last time deadlift came around before Diane, and I only weight 150 pounds, correct form has able to improve my performance greatly, that is my Deadlift secret by Mark Rippetoe. I also tight my abs this better increase my stance. i have long arms too so I use that to my advantage. I actually used my legs more to lift the weight than everything, that way the pull is shorter. it will make sence if you see me deadlifting, I'll recommend reading that book and Also please read Bingo's Advice on his comment #6.

SANTI

Just got back to PA a little while ago from the Level 1 cert in Montclair. I was a little nervous at the beginning of the weekend; I was bringing my older brother Dan, who's totally new to CrossFit and even though I'm not, I've pretty much been coaching myself and only making small gains. I had absolutely no reason to be nervous. Although plenty challenging, Adrian, Jon, Joe, Dennis, Jen, Rob, Mike and Karianne were fantastic trainers who taught me so much this weekend. Special thanks to Gregg, GFCM is a great place I will definitely return to or recommend to others. I can't thank all of you enough for a great weekend and a great experience. As a future trainer, I'll use you all as examples of how to be.

Montclair Certs:

In the course of a 35-year career, I've attended enough weekend seminars and offsites--finance, technology, human resources, etc.---to know a good one when I see one. There is clearly a great deal of intelligence and purpose guiding the CF certs.

But as always and with everything, execution is key, and Crossfit delivered. The personnel selection is top-notch; a very impressive group of young men and women. Their professionalism was palpable, as was their dedication and training. They were knowledgeable, articulate, friendly, and patient, never condescending. They were obviously very well-prepared, yet they carried the whole thing off with an unrehearsed spontaneity which fostered an unintimidating learning environment. Even the slow newbies (e.g., me) felt completely comfortable performing awkwardly (and repeatedly)on uncertain turf and in front of total strangers. It's tough to acquire new skills (e.g., lifting technique) in group mode if you're not relaxed.

On the other hand, I AM pissed that I was cut from the picture---I was too far right---but my kid is terrific with Photoshop, so by tomorrow morning I'll be in the front row, completing a muscle-up.

Jeff

275-315-345-365-385 all hook grip

275,295,305,325,325F

Straight sets at 90% of 3RM. This was the best I could muster today.

315-315-315-315-315.

Also Press 3RM 135# (10 below PR), and 20RM 75# (PR tie).

I just started to follow that main site strictly and i figure tomorrow ill start out with 205.
im 225 lbs, and im 6'2". i just love crossfit. i will do this till i die. keep it coming.

i know it's not the norm but i wanted to give a little shout out for the guys over at utc crossfit they got an amazing program going over there with a couple great trainers and a good group of clients. if anybodys ever around corona ca they should go check it out.

Did the whole lot with 96kg... I don't have any more weight to add yet!

I reckon when I can afford to buy more weight though, I'll be able to quickly push to 110kg. 96kg is getting a lot easier and I could only do 81kg three weeks ago!

#22 NZJesse

I too used to be limited by grip strength and would use straps. However, one day I decided to leave my ego at the door and work deadlifts w/out straps. After 2-3 sessions of this, my grip strength had caught up and I was setting new PRs again. Now I never even need to use mixed grip, which can aggravate some peoples shoulders.

My advice is to leave the straps at home, work the grip, w/ mixed grip if you have to, and soon it will no longer be a limiting factor.

Not much to talk about since this is a pretty typical, cut and dry WOD.
So.... I will comment on the photo.
I don't know about you guys, but I would be disappointed if I went to a cert and Miranda Oldroyd wasn't there. Talk about beauty and easy on the eyes. Props to her, and her hell of a fisherman husband.

Ok, now 3-2-1-Go......

Level I Basel
Aa a military I have attended dozens of stages during my life. This past weekend with Chuck team has been one of the best times in learning to self improvement ever.
Thanks Chuck, you are the real COMUNICATOR.
Thnaks EC, outstanding reference.
Thanks to CF instructor an coach to help me to be better.

Yes Deadlifts... can't wait to get back at em! Good thing my gym is open on MLK day. R.I.P. M.L.K. Jr.

CrossFit Certification in Basel,Switzerland was a super experence ! Want to give Chuck, E.C. , Cortney , Matt and the other trainers a big thanks for all the great help, info and solid training.

Level I Cert at CO State Patrol was SWEEEEEET this weekend. The coaches were phenomenal at getting the message across. The "lectures" were full of extremely valuable information, yet not to complex. The focus and the intensity in the gym was unmatched. The enthusiasm of the coaches was contagious.

I've been to several "fitness" certs and CF, by far, stands above the rest. The instruction, the coaches, and the entire weekend completely exceeded my expectations as a "newbie" to the CF community.

Thanks to the coaches, to my classmates, to CO State Patrol and to the CF community.

First strength WOD after holidays.

Warmup:
Burgener warmup, clean variation
Bar muscle-ups
10 DL 50kg (110lbs)

WOD:
70,90,110,120,120 kgs (154,198,242,264lbs)

Improvement on the grip. Didn't use the inverted version at all, only the hooked.

The CrossFit Running Certification in Atlanta with Dr. Romanov, developer of the Pose Method, was absolutely fantastic. Like sucking information from a fire hose, or taking physics from Isaac Newton. Yet another home run for the CrossFit Specialty certs. Thank you for bringing Dr. Romanov into the CrossFit community.

Level 1 Cert in Basel was very well structured and the instructors and "cruiseguides" were competent and inspiring. All our questions have been answered and the atmosphere was great! Learned to do straight muscle ups from dead hang(no kipping movement!) and will use the frog kipping from now on(thanks mads!) Did you know, that the "PVC snatch" can be learned in 15 minutes?
What I almost forgot, my legs are sore as hell today...
Thanks to the staff, crossfit basel, the coaches and cruisemaster chuck!

60
90
120
130
140kg

I LOVE deads! One of the few WODs I can do as rx'd.

135
205
225
255
305

I should not have started so conservatively. Turns out I could have gone a bit more, but I didn't think I would do well because my legs are STILL sore from the last few days. Anyway, love the deads. :)

M/39/5'9"/215

275x3
275x3
285x3
295x3
315x1 (failed on last 2 attempts)

thanks Coach!

245x3, 265x3, 265x3, 270x3, 275x3.

Thanks!

M/29/145lb/5'6"

225-245-265-285-295 (3rm PR)

My last 1 rep max for dealift was 300lbs and that was three weeks ago. God, I love CrossFit!

Chuck, E.C., Karl, Courtney, Mads, Sebastian, and Eric: Thank you guys for helping us grow. You are not a small part of this community.

An idea I had for future certs: perhaps find out which students don't have a kip or muscle up first. Teach them the kip then the muscle up. There were a few people in my group that had neither, and we started on the muscle up, so they were at a disadvantage as they didn't know how to kip.

M/23/170/6'

100kg, 110kg, 120kg, 130kg... Fail 140kg

Managed 1 rep at 140kg before fail. Im pretty happy with my return to CrossFit after neck injury.

5 sets @ 405
1:30 between sets 1,2,3
3:00 between 4,5.

Nice break today!

1. 335
2. 355
3. 365
4. 385
5. 390

Love the variety of CF.

M/46/6'2"/205lbs

295
305
315
325
335
345
355

345
345
355
365
365

Was a little worried after the legs took a thrashing the last couple days...but went okay considering the soreness is still there:
Warm up - progressive but manageable..135,185..
then for the 3-3-3-3-3:
205-205-205-225 (x2,couldn't quit pop out the last one!)-215
Hans had to leave on another business trip.sigh..could have done that 225 if he was there to yell at me..Qualifiers 2 months and counting!

Where do i begin in regards to level 1 cert at montclair guerilla fitness in new jersey. I cant begin to thank all the staff for the amazing level of knowledge and presentation of the cert! jon, jen, dennis, BOZ, joe, rob, mike and karrianne...u guys have changed my life. ive been to other certs and nothing compares. well done coaches. thank you and ill be back for more!!!!!!!! angela a.

Awsome cer in golden this weekend. the coaches were amazing and the improvemnet to my form was even better thanks guys!!! can wait for another one!!!!!!

Crossfit Sri Ram Ashram
Vijai m/18/5'7/60kg
Finished at 115kg

Gautam m/17/5'7/60 kg
Finished at 110kg

Arvind m/19/5'7/63kg
Finished at 113

Bachendra m/25/5'5/65kg
Finished at 95kg

Wow! Level 1 Cert in Colorado was a remarkable experience. The quality of training and the facility absolutely rocked! We were truly blessed with a rockstar crew of trainers and the people who showed up played at 100%. Thanks to all of you for adding to my experience. Its awesome to see so many people who truly care about making a difference. I LOVE MY LIFE!!!

100k/105k/110k/110k/100k

M/27/5'11"/185lbs

635x5x3 3RM PR! then pulled 750 for a single. UNTRAINED PRIOR TO ONE YEAR OF CF!!!

bw 165

last time
430x3x4
435x3

this time
subbed 4x400m runs

Freeman #22,

As this is the internet I cannot tell if you are sincere in your post, or whether it is a sarcastic reference to other conversations that have taken place here and elsewhere, conversations that are not pertinent to my Newbie post. But I will invoke the "Rule of Charity" and respond as if it was a sincere response.

My January Newbie posts are meant to help Crossfit newcomers who are just beginning their Crossfit journey. My explainations are meant to be viewed through a Crossfit prism; they generally do not contain any commentary on either historical or on-going discussions or controversies. So it is with today's post.

If you are new to Crossfit, indeed if you are doing a predominantly Crossfit program, my posts assume that your goals are the typical Crossfit goals: broad inclusive fitness across multiple physical domains, in this case including strength. Of necessity a Crossfit program will not stack up well against any program that specializes in one particular domain, again for today's example strength. While that is quite obvious to me, and should be quite obvious to anyone who spends a little time thinking about it, this one little nugget seems to be lost in many conversations that begin with the thought of "Crossfit vs. whatever".

Can you get stronger doing Crossfit? Of course you can. How? Well, just as I said above...apply youself to these strength days with the same degree of attention and intensity that you do to met-con days. How strong you get will depend in part on how well you follow this prescription. Can you get stronger using other programs such s the one you imply, %1RM and volume lifted, or Westside method, or Coach Rip's methods? These are all specialty programs that focus intently on strength so the answer is "of course you can." In the context of Crossfit, a Crossfit website, and a post to assist newcomers to Crossfit, however, the question is somewhere between trivial and irrelevant.

You can get stronger doing nothing but Crossfit, or nothing but some sort of Crossfit program. For newcomers that is the salient point of my post. Every athlete has the responsibility to determing how strong is strong enough, and once having made that determination has the responsibility to find the most appropriate program and make the appropriate prioritizations of fitness goals.

Interested to see if you have any inclination to engage...

Level 1 cert...Golden, CO.

Is it over already? What a blast! So much great info so fast...I wish it was a week long!

Thanks to the amazing staff!!! And CSHP!

Pat...amazing speaker! I wouldn't have made it through an Rx Fran without you...thanks!

Nicole...wow, what a beautiful muscle up!

Chris...you inspire everyone, especially the little guys...thanks!

Miranda...your form is unmatched, thanks for the amazing demonstrations!

Matt and Cherie...you guys rock, I look forward to visiting Verve sometime!

Rory...I think I may have a butterfly kip now, thanks to you!

Now...lots to practice!!!

Ram

The Golden crew was exceptional. I could write a novella about each one and their coaching techniques. Lectures were professional delivered and spirit of teaching glowing. But hats of to Matt and his 15 minute snatch lesson. Simple awesome. I hope I live long enough to be able to teach some much in 15 minutes.
Jim

225, 275, 295, 305, 315

Was worried about the legs, but they did fine. 275 was actually the hardest (didn't warm-up enough). First time doing 3rm, 315 went up pretty decently, I think I'll be able to shoot for a bit more next time. Love DLs.

The Montclair level 1 cert rocked! The trainers (Boz, Jon, Jen, Denis, Joe, Rob, Mike and Karianne) were all great...the best instructors i've seen after attending 20+ "fitness" certs!

My only complaint is that i wish the entire Crossfit community emphasized technique and safety as much as the instructors at my level 1 cert.

For all you crossfit trainers out there...Every time you design a WOD, teach an individual or a full class PLEASE think back to the technique lecture and instruction you received at your certs and treat your participants with the same respect you were given.

Thanks again to the cert staff....you were all awesome!

32/M/190

As rx'd

155
185
225
265
295

Could have got 305 - I'll get at least that next time.

M/31/6'1"/201

110kg-130kg-140kg-145kg-145kg

Then did 1rep 150kg

Crossfit rocks! I've lost 25lbs since November 21st, presumably more in fat, but big gains in strength and muscle.

Thanks Coach!

CFWU

As prescribed:

155-245-335-425-515

Thanks for the shout out from the Goat and Pony Show.

M/34/70/210

Thanks to the crowd at the Level 1 cert in Montclair this weekend! Great energy, enthusiasm and passion for CrossFit. It was an honor be there with you~

ok why haven't I seen the inverted row in a CF wod? They are great subs or additions to pullup and rows, and are very simple. Hanging from an olympic bar or TRX system, pull yourself up until your lower chest touches the bar (or handles). I can testify they're great and kill your back! Any thoughts on this?

135X5
155
175
185(PR)
190(f)

Ok why haven't I seen the inverted row in a CF wod? They are simple, take minimal equipment and kill your back. Hang from an olympic bar low to the ground and pull yourself up until your lower chest meets the bar. If it's too easy add a weight vest. They're great additions to pullups or DL's or whatever. Any thoughts?

This is my first week doing crossfit. Wow! I certainly need the conditioning. My first 2 days were sub-par to say the least. You have to start somewhere. So it begins.

as rxd
245
265
285
295
305

M/38/5'6"/175

Beltless back squats:

195x5
210x5
220x10! Deep, solid and easy!! Did not max out (want to make sure my lower back is ready for deadlifts on Wednesday/Thursday before leaving for beautiful two weeks in Kauai).

Hey Brady (#81)....I do inverted rows this way - very, very tough. WFS - I do them as shown in the still picture and the final version on the video: http://www.mbgvideos.com/junglegym.mov

201-01-18: 265,280,290pr,300,305pr,265X12(pr), felt good today, new pr since starting cf.

M/25/190

275,285,295,305,315
My wife and I have been doing CrossFit for about three months now and love it. We decided to attend a Level 1 cert. in April. My wife went from having trouble hanging on a pullup bar to completing five pullups in a row a few days ago! I finally got the chance to try a muscle-up yesterday and ended up getting it on the first try! Not bad for three months!!! Needless to say, my wife and I love CrossFit!

The last time we did 3's on the deadlift was a year ago, so we both figured to have some PR's. We both did, by a lot. Thanks crossfit for a year of progress.

Carole
F/51/5'6"/130
185(PR)
195(PR)
195
195
195
Her best a year ago was 145.

Kevin
M/50/5'11"/168
235
255(PR)
275(PR)
295(PR)
315(PR)
My best a year ago was 245.

4 rounds with 135kg
1 round with 155kg

Golden Level 1 Cert was excellent. Knowledge taught was superb. Although repeatedly holding the 9 foundational movements hurts like heck, I would have liked more time in the practice sessions to not only ensure my proper movement but that I can also see and correct technique in others.

Thanks to all the great trainers!

warmup 135 X 6

Warmup 205 X 6

255
275 X 5

m/34/190/6'3"

Began with CrossFit warm-up

Deadlifts:
225 x 3
245 x 3
265 x 3
290 x 3
315 x 3
345 x 1 (1RM)

M/20/6'1"/170

215
265
285
295
310x1

275-315-335-365-385(f)-315

Freeman #22,

As evidence, please see post by Kevin C #86.

135
185
225
275
315
365 FAIL - got it about 4 inches and got worried
4 rounds of 1:00 back extensions, 1:00 of plank

225
245
255
265
315 x 1 (grip failure)
225x 9

225
275
325
375
395 failed to complete set

#82 Jay:
Welcome to our world bud, If you started this week and are still excited you'll probably drink the "Kool-Aid" for life like so many of us.(I'll be buried in my Crossfit gear!)

I'm waiting every so patiently for the oppurtunity to go outside and get todays WOD done. Really need tommorrow, cant quite walk right, we really worked hard the past 2 days.

Oh yeah one more thing, I hate to sound like a "typical" male but who's the hottie in the red shirt first row, first picture? WOW

315
325
335
345
355

315
315
315
335
355

3x@225lbs
3x@245lbs
3x@265lbs
3x@275lbs
3x@285lbs

225-275-295-305F-300

110/115/120/125(fail)/125/130(PR) (kgs)

still recovering from krav maga test, took it easy
225
245
265
275
285

225,235,245,255,265 +5lbs

Heck of a great 3 day spread...on the clock the last two days for the 60 second workouts and ended it up with a 3 rep of 5 sets for deadlifts...

225 for 3
315 for 3
355 for 3
375 for 3
405 for 3

Wow...that was awesome...enjoyed the push...but looking forward to a day off tomorrow...hopefully...just started the CF Warmup and that seems to really help and warm me up...30 seconds Samson, 15 reps of Overhead Squat, 15 situp, 15 back ext., 15 pull-up, and 15 dip and 3 sets of each total...plus run a mile to loosen up before main CF push of the Day!!!

Bill M/35/6'0"/200

Greetings from CrossFit Calgary in Canada.
175/180/185/190/195/195 - New PR!!

155, 165, 175, 185 (3x PR), 195f

My 1 rep max is 205, so think I should have been able to go higher... next time!

Also, in true Crossfit fashion, I tried a new sport - ultimate frisbee! Lots of fun for a bunch of us 40+ers running around like a bunch of kids - lots of giggles.

Chin up!
Olive

CFWU x3

225
275
285
295f
295f

On the Montclair Level I Cert:

I’m back in snowy Maine after quite the weekend at Guerilla Fitness/CrossFit Montclair. Strangely, my legs and butt seemed a bit sorer for the drive home compared to going down.

The entire event was well run and professionally conducted. Some of the key things I got out of it included:

A bunch of useful movement cues to use when working with clients

Helpful feedback about my own execution of movements like muscle-ups and push-ups

An opportunity to see trainers demonstrating excellent presence, communication, and movement skills

New appreciation for the shared commitment CF level II trainers have toward their craft

Recognition that:
Mike can burpee the burpee (CF version of walking the walk)
Rob (like me) likes to pick up heavy things
Dennis (also like me) is down with the Muppet Show Band
Jon cares about a lot of things, including his family’s health
Jen is equally ebullient on- and off-camera
Boz can rock a Russian coach accent
Karianne will self-flagellate in the name of developing her double-unders
That it takes about 3 or 4 ridiculously sarcastic comments from Joe before you start picking up on his tendency to mess with people’s heads for a shared laugh

I have no major criticisms for the event. The small ones I shared along with various ideas for tweaks with the trainers, who were all open to such feedback and listened carefully to it. It did occur to me after that it might be helpful to add a couple of slides to presentations not involving live demonstrators. It is easy to picture Jen getting after it on the glute-ham bench. It would be equally nice to be able to picture things like some Zone-portioned meals or examples of high-quality Paleo-friendly foods.

Thanks to all those who made it happen, and especially to Boz, for whom the event was clearly more than just a lay-over on his way home from Switzerland.

M/63/199-Deadlift 3-3-3-3-3 reps
223-267-278-283-283 PR!!

Rx'd

225
275
305
315
315

Deadlift 3-3-3-3-3 reps

1.245lbs
2.265lbs
3.285lbs PR
4.285lbs PR
5.295lbs PR
And more in the tank, I/we were real careful of form from all the lowere body work. I could have done a bit more, but left it feeling good.

Last time090104
Deadlift 3-3-3-3-3 reps

1. 185lbs
2. 205lbs
3. 225lbs
4. 245lbs
5. 275lbs

285/305/325/335/335

85% max,

5X3 of 95 #

i'm 24, 115 pounds, 5'4''

M/31/189cm/112kg

3x90kg
3x110kg
3x130kg
3x140kg
3x160kg(last one ugly)

M/44/178

As Rx'd
275
295
315
315
315

m/33/6-1/190
185/255/285/305/325

Why do people post "CFWUx3"? Does that mean they did the "official" CFWU, which is 3 rounds of.... Or, does that mean they did 3 rounds of 3 rounds for a total of 9 rounds? Just wondering.

M/37/185

As Rx'd
265
285
305
315
320(1)

m/41/6'0"/193

225
255
255
275
275

405
435
465
495
525

CG E-City CrossFit
Leary(m/44/5'11/200)
315-325-335-345-355

285
305
325
355
355

41/m/176cm/73kg

120-130-135-140-135 kg

M/38/69"/200LBS

325
375
395
395 (2 REPS)
375

M/26/69"/180
325
335
345
355
365

I did the Crossfit Total a month ago and topped out at 315 for the max... working on correct form with light weight and GOOOOOOD stretching is what got me another 50 lbs.

My friend Eddie is a beast,
M/24/68"/205
450
450
450
450
500

World Strong Man, here he comes!

Really really scaling back and working on
form. Did 3c5 @ 165. Gettin ready to test 1rm soon. Been stuck @215 for awhile. Form is a million times better thanks to my rockstar coach and his patience with me. Pony - get that lipgloss on girl and DO IT!

225# more weight next time

Didn't do the WOD today, I took the opportunity to go bouldering today. I have climbed since christmas and then I was bouldering a V2/V3. I went back today and its now almost a V5. All down to crossfit. Thanks Coach!!

240, 260, 290, 310 (1)

Argh. Should've listened to my body screaming at me to stop.

Big congrats on the PR's Carole and Kevin.

365/375/395/405

Felt a twinge in my back so I decided to call it a day.

been gone too long...didnt know where to start:

185
205
225
255
255

Next time start with something around 235

Second mas' congrats to Kevin and Carole. Take it easy there mas...we old guys need to be careful!

Fit Mom, Maria and all those who did 900+ squats -I can only imagine if your legs are still like jello! Right after the wod I was thinking I should have kept going. Since last night I cannot even walk normally- quads in some serious pain! ;)

FGB, lots of subs due to gym limitations and non- working legs: KBS, 65# SDLHP, pull ups, 65#PP, Burpees

DL rep 3: 205-215-220-220-220

Should easily be able to get 225, possibly 230 next time

Erin

Great numbers Maria minus Hans, Carole and Kevin, Olive Oyl and many others.

FGB:
15# db Thrusters and burpees are subs.
Women's weight
283
Previous on 8-4 was 212 but did the men's weight in that WOD.

About 30 min recovery then Deadlifts:

185, 205, 225, 235, 245.
Form strict, pause at bottom.
Could have done more but spent from 2 WODS. Felt good. Previous on 1-4 was 250 but that was fresh.

Sidenote: time to buy new lifting shoes. My Otomix of 10+ years are crumbling. (Love the Otomix too.) But I changed directions and purchased the Vibrams five finger KSO. Went by the reviews from comments here. Wore them for short periods around the house for a few days. Hubby called me "Swamp thing". Worked out with them on Sat and today. Wow, I'm impressed. I think I'm gonna like them.

Laura f/47/5'7/150

In8girl
I'm still walking funny from the mega squats too.
Lots of stretch is helping.
Sitting in front of this computer is bad.
Laura

225
275
295
225
225
Forced to go light today. My grip is still week, due to some sort of sprain or malfunction with my left pinky finger... gripping anything that puts pressure on it is painful.

m/170

325
335
345
355
365

115
135
155
185
185

Getting a feeling for this exercise is pretty tough. Will work on it.

135
205
225
245
245

legs still sore, but felt good. i enjoy the deadlift

CFWUx3

LAME....felt drained and did not do all that fabulous.

135x3
185x3
225x3
235x3
245x3

10 cycles of 30 seconds on 30 seconds off rowing after to break a sweat...OK performance.

highest was 135lbs, possible I could of gone a little higher. female, 120lbs, 5'3

Weights are in Kilos
125-130-135-145-150

10 minutes before i' ve done five rounds for Time of
20 pull ups
20 ring dips
total time 13' 20"

Did Saturday's WOD except I lowered the target to 50 and subbed double unders in place of squats. Survived 12 minutes.

Buy in: 3 rounds single unders, GHD, BE, pushups; 3 rounds 20 reps wall running, 5 box jumps 36" box; 12x2 box squats at 135, 11" box; 12x2 deadlift for speed with 225.

Cash out: 5x3 clean and jerk 135 lbs.

m/258/38

wife and I went away for 5 days a and I only workout one day so I felt I needed to do some cardio, did this:
c/u x 3
D/L 275LBS RAN 1/2 MILE X 5
27:15:2

rx'd

185
195
205
215
220

CFWU (+)

Warm-ups @ 135#.

243-243-253-253-253.

m/33/6'4"/215#

2x CFWU

155x5
265x3
285x3
305x3
325x3
365x1
315x3

I probably should have gone for 345 rather than jumping to 365.

6 months ago I could not even 1 rep max 285.

Did a tabata set on the C2 afterward (did 500m warmup and warmdown for a little over 2100m)

m/18/5'11"/165

as rx'ed

215-225-235-245-250

rx

365#
365#
385#
385#
395#

225
255
285
315(PR)
345(f)
325x1

275
315
345
365
385 (PR)

M/19/165/70

225
295
325
315
295
295
295

As rx'd

275 - 295 - 305 - 315 - 320

315
335
365
385
405

M/24/6'3''/210

205-225-255-275-300

M/40/153/64"
BS 225/255/285/300/315
metcon:
Squat Cleans/HSPU paralet 15/12/10 95Lbs (4time) 4

warmed up w/ 35kgs, then
55/65/70
75/75/75
75/75/75
75/75/75
75/75/75
(75kg=165lb)

Ran out of weights - or rather, of space to put 'em on the bar. That's more a reflection of my newbie weight collection than any elite fitness within me. Still, new PB. Last time I ran out, it was at 55kg.

Hands up who wants to buy some 2.5kg vinyl plates...

34/M/6'00/195
Warmup:

Joint mobility
Row 300m
DL 5x45
DL 3x135
DL 3x225
DL 3x305

WOD:

3 x 325
3 x 355 (3RM pr)
2 x 375 (missed lock-out on #3)
0 x 375 (couldn't even move bar)
3 x 360 (3RM pr)

Weird how 4 minutes rest and reduction of 15# changes zero to three reps!

A 10# pr today.

deadlift makes me feel absolutely beastly. the more the merrier. i felt like i could have kept going but I have to do fight gone bad tomorrow so i stayed with the Rx.

295x3
310x3
325x3
345x3
365x3

worked on my kip after. think i might be starting to get the hang of it. i dont think it should be this hard

34 yom 225 bwt

agility ladder warmup

wod as rx'd
335wu/355wu/375/395/415/425/435(new pr by 25lbs)

M/25/205#/73"

WOD:
Deadlift

225x3
385x3
395x3
450x1,F,F
430x2,F

Not quite the Rx'd since I chose too high of weight to get the full 3. Getting 2 reps of the 431 felt good though; almost had the third.

Weights are my weak point and although I have been crossfitting for a while I tend to avoid these areas of training and sub with Cindy or Barbara. But I'm going to give this a try and concentrate on form more than anything.

F/40/129/5'4

65X3
75X3
85X3
95X3
105X3 (PR)
115X3
125X3

Starting to see results in myself!

M/22/160#/70.5"

CFWU: 2 rounds (3 rounds still drains my WOD intensity)
WOD: what I call the CF 3x Total (CFT for 3RM instead of 1RM).
BS: 225 (tied PR), SP: 130 PR
DL:
225x3
275x3
315x3
325x3 (tied PR)
Was gonna go for 335 but barely got that last rep up even with a mixed hook grip, so I did a 500m row (1:39.9) and called it a day. Not bad for an hour in the gym.

225-245-275-295-315

M/28/218/77"

225 (warm up)
245
300
350
350
350

Tried 450, but I did not feel that I had strict form, so I dropped it. I want to try this again later this week. I think I can get it...It would deffinately be a PR!

Set 1 - 315 lbs
Set 2 - 335 lbs
Set 3 - 335 lbs
Set 4 - 335 lbs
Set 5 - 345 lbs

How much time should I rest between each set?
Thanks!

3x130, 3x145, 2x166, 1x176, 3x161

26/m/5'11"/185
275-315-325-335-350-365(PR)

46/m/71 kg
2xCFWU
DLx3 110 kg, 120, 122½, 125, 127½
Former 3RM-PR was 110.

Peaked at 355, didn't have 365 today, even off of 2" blocks. Then made up the lunge/jump/run WOD, details there. Paul

m/42/155

205
255
275
295
305

First time lifting heavy since the ACL tear

203
213
223
223
203

22/m/5'8"/161

As rx'd:

185, 195, 205, 215, 225. Felt pretty good at the end, so I'll definitely go heavier next time.

M/33/163lbs(74k)

80k (176lbs)
80k (176lbs)
100k(220lbs)
110k(243lbs)
120k(265lbs)

315-325-345-355-400(1)PR!-375(F)

Hit the 400# PR and only got it once (even though it was sloppy). Tried to back down to 375# to get a last full set 3 and was unable to get even one....LOL.

Level 1 Cert Golden, Colorado. Thank you to all of the coaches/trainers for your help and support. What an amazing community of people. Great Weekend!

47/m/6'0"/185

275 x 3
295 x 3
315 x 3
335 x 3
355 x 1 (failed on 2 and 3)

275
285
295
305
315

Topped out at 305 last time. This was a bit of an improvement, and didn't feel bad at all. I probably could have gone another round higher.

M/35/72"/240

225
315
365
385 (previous PR)
395 (new PR!)
405 (failed)
225 (cool down DL)

Also started the Armstrong Pullup Program today, starting the morning w/ 3 rounds max pushups (45/43/55). Pullups are my weakest of all exercises, and my 5 sets were only 2/1/1/1/2, all overhand grip.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Pro Deo et Patria
Priest, Anglican Church in North America

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Handstand push ups against wall to 3” stack x 1,1,1,1,1
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 250lbs x 2.

Deadlift
280lbs x 3
290lbs x 3
300lbs x 3
310lbs x 3
320lbs x 3
3 minutes rest per set
Foam roll after
Compared to 090104: 305lbs max, 4 minutes rest per set

135 - 155 - 175 - 195 - 215 - 235

did 6 sets, counted wrong on my blackberry haha, lost a grip after 1 on the sixth set, had to floor weights and regrip....went to an alternate hand grip and was able to bang out the last two. is anything lost using an alternate grip versus both hands palms facing the body?

i actually did deads and presses.
press: 5-5-5-5-5-5
45-95-115-125-115-95
deads: 5-5-5-5-5
90-115-135-185-225

not my strongest by far... by I am just getting back into the heavys... need to get m strength and form back before i get into the decent weights again.

315
325
325
325
335

Worked on form

3rd WoD ever:

DL: 3-3-1-3-3
90-100-110(f)-100-100 kgs

Used to be able to do 110x3 and 120 1RM but I haven't done deadlifts for a few months.

225
275
315
335
355 x 2

M29/6'2"/205

M/26/140/5'11"

285
295
305
325
345

#86~CONGRATS you 2!!! Keep 'em coming!!

200,243,265,265,265x5,265
extra cuz this is most of the weight I own

My Cowboys lost, so I needed something to feel good about, and this WOD was it. Love the deadlift bar at the NAS Fallon, NV gym.
225
275
295
315 PR
335 PR

m/17/220/6'2"

205
225
245
265
285

love crossfit!

265-275-285-295-305
all up 65lbs

225
245
265
285 (pr)
300 (f)

305
315
340
350
365

m/55/176cm/76kg

38M/5'10"/170#

W/U: jump rope, 100 single-unders; 250m erg row (0:43); 17 ROM exercises; deadlift, 2x1, 225-295.

As Rx: 345-365-385-365-345.

C/D: some of the most painful foam rolling I've ever done.

New 3RM PR at 385 by 40#. Considering I had difficulty just walking today (legs are so sore from this cycle), I was amazed at how easily I pulled this weight. I probably could have gone a little heavier, but stuck to my plan.

Well, I could barely walk all day - quads were screaming from the weekend workouts. BUT, I thought if I would workout they would feel better. So,

CFWU
315
325
335
345
365

Guess what, legs feel much better after the workout! Thank you Crossfit!

M/23/163

205
225
235
245
255

Never done deadlifts before so focused mostly on form, anyways rx'd:
50
60
60
60
60
Joann F/20/5'8"/140

M/25/5'9"/180

Deadlift 3-3-3-3-3

315
325
335
345x2(f)
340x2(f)
225x15-12-9

Did the gymnastics Warm-up afterwards

DO WORK!!!

225
255
275
295
305

275, 295, 305, 315, 325. The last set was right at my limit before I would start to sacrifice form to get the bar up. Going for 345 next time!!

Rx'd:

2-3 set warm up at 225 and 5 rep at 305

355
375
395
405 (pr)
--- *

*ended the day on my old 1 rep Max @ 405

315 x 3
405 x 3
425 x 3
455 x 3
475 x 3
495 x 1 (couldn't get 2 and 3, so I guess it's a fail)

These last couple of cycles has my entire body sore! I'm gonna enjoy rest day! Crossfit!!!!!

My favorite quote: "PX90 is like crossfit for pussies"

With new coaching I have really, really scaled back and Ive been doing 3x5 deads 3 times a week, increasing by 5# every week & focusing on form -
Today 3x5 @165
Cant wait to test my max again soon!! Lookin for #220! Nice numbers ladies!!

Golden Colorado Cross fit level 1 trainers you all rock. I wanted to personally say thank you. Your amazing knowledge and un-canning ability to demonstrate each movement with precise excellence was amazing. Your staff cleared up every ambiguous thought I had coming in about techniques, nutrition, programming, and fitness. You all gave me the necessary, information, tools and confidence to go out began training clients. I wanted also thank you for your candor and courage to lets us all know that this is just the beginning. Prayerfully, I will see you all for Level 2 in a couple of years. God bless you all and thanks. Lastly for the class in Golden, Colorado`, you all rock this thing!! May God bless you all on your endeavors to change others lives.

Golden Colorado Cross fit level 1 trainers you all rock. I wanted to personally say thank you. Your amazing knowledge and un-canning ability to demonstrate each movement with precise excellence was amazing. Your staff cleared up every ambiguous thought I had coming in about techniques, nutrition, programming, and fitness. You all gave me the necessary, information, tools and confidence to go out began training clients. I wanted also thank you for your candor and courage to lets us all know that this is just the beginning. Prayerfully, I will see you all for Level 2 in a couple of years. God bless you all and thanks. Lastly for the class in Golden, Colorado`, you all rock this thing!! May God bless you all on your endeavors to change others lives.

M 35/5'7"/137

225-225-225-225-225

135x5
315x5

405x3
425x3
445x3 PR
450xfail
315x5

225
245
265
275
285 (f)

115-125-135-145-145

First official completed RX WOD with post.

205
225
245
255
275

Not sure if my form was perfect, but my shins hurt from dragging the bar on them.

Been following CF for a while, but yet to complete a WOD to standard and execution worth posting.

CFWUx3
275-315-335-355-365

Then tried for a pr at 1x405. Couldn't quite get full hip extension.

315 - 325 - 335(PR unmixed)! - 355(f at 3rd) - 365 (mixed) - 375(mixed PR!)

135 x 8
205 x 5
255 x 3
285 x 3
305 x 3
305 x 3
305 x 3
305 x 3

as rx'd
315/335/345/355/365(1)
wasn't feelin' it today :(

M/49/6'3"/195

285
295
305
325
330 (F)
325

305
325
335
350
360
This was a 3 rep pr, form not great on the 360 triple.

f/40/174/5'11"

deadlifts... 5 x 3 reps

185 - 195 - 205 - 215 - 225

The weights are slowly getting heavier and my back is feeling much stronger... as in I push with my legs and the weight moves off the ground pretty soon after that. Maybe one day I'll reach fitmom's or power girl's numbers.

255
275
295
305
315
PM, garage

275 X 3
295 X 3
305 X 3
325 X 3
400 x 1

335, 345, 355, 355, 355

M/50/165 1x3@135
1x3@179
1x3@223
1x3@267
1x3@289
Slowly getting back where I am not afraid to deadlift.

as rx'd

315-325-335-335X1-335X1

Still a beginner

95
95
117
132
132

m/23/5'9/162

as rx'd

245
295
335
345
355

M/35/175

as rx'd 305 all sets, then made up what I could at brother's gym from yesterday (but way packed and no medicine balls)...

31/m/197

255
275
285
295
305

185
225
275
295
315

Very pleased!

30/M/150/5'10

135 x 10
185 x 6
225 x 6
315 x 3

my body was telling me to stop at 315 so i ended up right there, lost my form in my third 3rep of 3 x 315 (goal today was to work my way up to 375) failed.

SANTI

295
305 (pr)
315 (pr)
315
315

All sets/reps were strong.

HQ staff: Thank you for the great cycle. Loved it!

m/31/5'9/170

185x5
225x3
245x3
275x3
315x3 (pr)

First ever crossfit, didn't want to go too heavy and hurt myself.

Tried to practice kipping pullups between sets,
they're a lot harder then they look ^^

225x4
225x3
225x4
250x3
250x4

M/20/6'2/200

m/15/145 lbs/5'6"

205-295-300-310-315

22M/6'1"/155
crossfit warmup.
Dead lifts 3-3-3-3-3-3-3
165,175,195,225,235,255,265   
Extra sets to find roundabout max. Could have kept at it, but I am hesitant to push for one rep max without spot. 3 to 5 between sets. How should I go about finding my one rep max? Should I continue in this fashion?

Golden, CO Certification

Many thanks to Pat Sherwood for the excellent programming and for assembling an amazing group of trainers. The knowledge and information shared was awesome!

Chris Spealler - such a humble and down-to-earth person with a dynamic speaking ability. Truly an inspirational person...I will be rooting for you in the 2010 CF Games.

Rory - thanks for the lesson on the butterfly pullups. I hope to get there soon.

Nicole - excellent tips on the muscle-ups and patience on the breakout sessions. Thanks for the progression training tips.

Miranda - thanks for the extra pushing on FRAN and counting down for me...that was much appreciated.

Classmates - I wish you all the best in your pursuits and hope you keep beating PR's and reaching your goals.

I couldn't have asked for a better experience.

Michael Brownfield

225x3
315x3
405x3
405x3
405x3

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

225
225
245
245
255

Good to revisit my powerlifting days

325
345
365
385
405 (missed, but will get it next time)

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

WOD
135, 155, 205, 225, 245

145,155,165,175,185

825 total
previous 775

155-165-175-185-185
1 RM max is 195 - wanted to end with a 1 RM PR@200 but failed!

Also did some muscle up transition practice

Thanks jon h for the coaching - much appreciated!

34/M/6'00/195
Warmup:
Joint mobility
Row 300m
5x45
3x135
3x225
3x305

WOD:

3x325
3x355 (3RM pr)
2x375 (missed lock-out on #3)
0x375 (couldn't even move bar)
3x360 (3RM pr)

Weird how 4 minutes rest and reduction of 15# changes zero to three reps!

A 10# pr today so I'm happy about that.

m/44/185

As Rx'd
285 x 3
305 x 3
315 x 3
335 x 3
350 x 3 (pr)
365 x 1
370 x 1 (old pr)
380 x 1 (pr) Man not since college...

after basketball

3 at 225
3 at 235
2 at 245
3 at 235
3 at 234

3x 225
3x 275
3x 295
3x 315
3x 295

m/41/6'/192

3x315
3x365
3x385
3x395
2x405 (PR)

285, 290, 295, 300, 305 (PR)

225
305
315
335
365 x1 F/F
315X2 because of 2 failures ...................................................

M/26/175/5'4"
225-245-265-275-285

10 min run

Dips, PU's, situps, overheat squat warmup.

3x135
3x155
3x165
3x175
3x180

I don't think I went heavy enough early on.

Followed up with CF Endurance workout---12 mile spin bike TT 33:09.

59/M/204 - 305, 315, 325, 335PR

49/F/125 - 135, 140, 145, 150, 155PR

Woke up to a strange mood today - we are in Uniform status 2 over here in neverland which requires Vest and helmet everywhere you go. I also needed water for my room, so I got a little creative and came up with my crossfit chore wod.

Strapped on Vest & Helmet
Knocked out 25 pushups
Live in the 2nd floor container.
Walked to water, grabbed two 12 packs one in each hand - weight 27.5 lbs each, walked back (guess it's a farmers walk with water - unsure of distance about 3 - 4 minute walk)
Walked back, climbed stairs
Stacked water
Knocked out 25 push ups
Repeated 4 times
Time 25 minutes

Delts and forearms were on FIRE by the end of this.

Packed my gym clothes and will do the deadlifts a lil later :)

155-175-195-215-225(2)

Bodyweight 150lbs
315
315
315
315
315

cfwu x 3 + push

315 all sets

Haven't posted in awhile but we have been out here hitting it hard.

Janet f/50/5'9/160
185-195-205-210-215

Scott m/49/6'/210
225-235-245-255-280
felt like form was really good today.
Day 21 of my month of burpees, only 9 days left.

26 y/o 210# M
275
275
275
275
285

405x3
425x3
445x3
465x3
480x3

500x(1rm)(pr) four minute rest in between all sets

whoever says u can't get stronger using crossfit has not done it long enough. M/36/187

M/40/5'6"/190

All by 3:
285 315 345 375 395

QUESTION:
My last set was almost like 3 singles. I would execute the lift, then take a moment to reset. Is this acceptable, or should we only go as heavy as possible such that we merely touch back down and re-lift? Related to that, when replacing the bar, do we dump it at the knee level or attempt to lower it softly to the ground?

Thanks,
Mike

CRAP... disregard that last post - should've read from the top of the comments first. Sorry...

275-295-315-315-315

M/25/150#/5'7"

As Rx'd

WU on DL

1. 325#
2. 330#
3. 335#
4. 340#
5 350# x 2 (F) - Grip

Felt good

225/275/265/255/225

325,350,365,385,405

Deadlifts:

Warm Up:
135lbs x 5 reps
225lbs x 5 reps

Workout:
305lbs x 3 reps
325lbs x 3 reps
355lbs (Failed, was my 1 rep max)
305lbs x 3 reps
305lbs x 3 reps
325lbs x 3 reps

Cool down:
Light jog (.6 miles)

D & W
@ home w/ kids

D
265
287
307 (PR)
317F
307F
287
287

W
163
183
203
213
218

T (8)
rope climb 3-2-1
ring pulls 10-5-2
box jumps 10-10-10
laps 1-1-1-1-1
squats 10-10-10-10-10
monkey hangs 3-3-3-3-3

H (5)
parkour box jumps
walks
jumping and flipping

365, 385, 395, 405(F), 405(F)

warm up 3 rep 135/225

315/335/315/325/315

Man... my strength numbers are way down. I should of never taken those 2 months off...

to get out my frustration I did

225X40

nice payback...

"PROPS TO THA FRAT!!!"

Franiel

Level 1 at Guerilla Fitness CrossFit Montclair was awesome. So happy that I missed a local cert in Charlotte because I had a blast in NJ. The coaches were awesome, everyone bought their own style to instruction. I was gutted to miss a muscle-up at cert, but following the advice of Boz & Jenn got back to Greensboro and got it back at CrossFit Greensboro.

Thank you coaches for everything: the enthusiasm, passion and energy but mostly the knowledge from a diverse range of perspectives. You put CrossFit in it's place...a part of everyday. Thanks also to the other participants got encouragement and tips. Made it an absolute blast.

225
225
225
225
225

87kg x 3
90 x 3
95 x 3
100 x 3
101 x 3 PR

Only 5th time deadlifting.

Rx'd

315
325
335
345 (legs were gassed from last 2 days after set)
315
315

310
340
360
380-PR
395-PR

Giles followed to 380 and twisted, badly. Needless to say that was his max! Strong boy, but man, the look on his face was priceless.

Go Navy!

Should mention that 2 days ago I did,

21-15-9

225 lb DL
Pullups

6:52

Great workout. More weight next time.

cfwu (5 pu's/round)

155, 175, 195, 205, 225

225
245
275

At this point, the bars were so slick they'd slide out of my grip. Went and bought chalk today.

255
255

315
345
365
370
385

34m/165lb/5"8""
www.crossfitjulia.com

50/m/140
220
260
270
270
280

225
245
275
285
295

245-255-295-315-315

205, 225, 255, 255, 255

grip kept on slipping on 255

195
195
205
225
235 (PR), 225, 225

3x140kg
3x145kg
3x151kg
2x161kg (fail on 3rd)
1x156kg (fail on 2nd)

maintenance day
335 dead lifts 5x5 felt strong and fast
first set done with non opposed grip felt the roll
last 4 sets done with opposed grip
stretched then out

3x225
3x225
3x275
1x275
3x225
3x275
Had to go light to learn/work form...thanks for the help jr. Did extra set for practice. Played hockey game after.

WOD D/L 3-3-3-3-3

152.5kg-155kg-157.5kg-160kg-160kg
all p.b's for 3's
could've carried on,but as usual gym was closing at 11 p.m.had a swooosh moment as i was lifting with a 10kg plate on one side and a 5kg on the other side,wondering why the bar was going up funny !but i was lifting 5kg more than i thought !
before F/S 5-5-5-5-5 and S/P, finally got 60kg !
still walking funny from Saturday !!

Me 155Kg X3 (this certainly was my Max! PR)
James 130Kg X3 (his previous 1RM was 127.5Kg)

135 x3
225 x3
225 x3
225 x3
225 x2

Ben- 180kg, 200kg, 200kg, 200kg, 205kg
Levi- 140kg, 140kg, 140kg, 140kg, 140kg

135-185-205-225-245

Deadlift
365x3
405x3
435x3
405x3
365x3

Front squat
225x3
225x3
245x3
275x3
225x3

Then did:
Run 1 mile 7:12
Row 500m 1:58
Run 800m 3:04
Row 1000m 4:04

30 Minute Elliptical
(achilles so couldn't run)
then
3 X 5 Cleans
135# all reps
then
50 Sits

225
235
245
255
265

225
275
325
335
335

31/m/5'10"/210

275
315
315
315
315

37/m/6'/210 lbs

225
225
275
275
225

Haven't done many deadlifts in the past, so I'm watching my form and trying to not hurt myself with a lot of weight.

M/41/220/6

315
335
355
365 (failed 2nd attempt)
315
335

M/36/5'10"/175
295
305
310
315
320

Felt great but not sure I could have hit 325 by the end, I was pretty smoked. Legs are really needing a break.

315
365
385
385(fail on # 2)
315 (three good reps)

m/26/5'9/180

365
370
375
380
385

225lbs,245,265,285,295f on 3rd

275 295 295 300 300, pr is 330. Made up on rest day, so went fairly easy, felt good.

Warmed up: DL 135# (10) & 225# (10);

As Rx'd: 295(3)
315(3)
315(3)
335(3)
335(3)

PR for this WOD. Semper Fi!

M/50/153/1-1-06

Sports hernia (spygelian) prevents heavy DL

"Christine"
3RFT
Row 500M
21 Box Jumps 20"
12 Deadlift BW (151)

14:00 PR

As rx'd

365-385-405-405(1)-365

Focused on consistent form.

225
275
315
365
425

225
315
365
385
405
415 one time (pr)

225
235/245
245x3

CFWUx3x15

DL - 225X3X3
also did some handstand PU work between sets

m/178cm/89kg/34y
120/130/140/150/150 kg
265/285/310/330/330 lb
best 1 rep DL=160kg/350lb

Never done deadlifts before because I didn't have the gear, but when the WOD came up, I figured I'd work something out. I have a garage sale 5 foot cheapo DP set (with the grey plastic weights filled with sand) that is 106 fully loaded. I then hung a 20lb kettlebell off each end of the bar, then a 35lb off each, then kept the 35lb-ers on the ends and grabbed both the bar and a 20lb in each hand.

106(3)
146(3)
176(3)
216(3) holding both the bar and kbell handles
216(3) holding both the bar and kbell handles

Hey, whatever works. Felt really good.

m/6'/224lbs/33yr

275x3
295x3
315x3
325x3
325x3

275
280
285
290
295

Hook Grip - both palms facing me b/c

Want to improve max clean weight :-)

275 x 3 exploded through full ROM
295 x 3 exploded through full ROM
315 x 3 exploded through full ROM
335 x 3 moved slower through ROM
355 x 3 moved slow through ROM

m/46/147

M/32/6'3"/200

295/315/335/340/315

m36/173/5'8

255
275
275
295
305

275
315
335
355 (fail on 3rd rep)
345

345 is PR for 3x. Had 355 up, but the bar was slipping out of my hands, so I could not fully lock it out - would have liked to use some chalk. Back started to round on last two sets as well.

Happy with this. 345 was my 1RM last March.

225
315
365
385
405
415 1 rep (PR)

275-315-365-385-405

26/m/5'11"/215
Done on 1/19
405-415-425-435-445

250
270
287
314
324 FAILED

FORGOT
MALE 43 170 5'9 WIFE SAIDS 5'7

Just got back from a very long, nutrient-depleted rotation :( I f-ing HATE MRE's and UGRE's, grr! Totally ran out of tuna packets and beef jerky 3 days ago...

Did Power Cleans 1-1-1-1-1-1-1
205
225
245
255
255
255
265

Did Fran as Rx'd in 3:01
21 in 1:01
15 in 1:12
9 in 0:48

Dinner break.

Deadlift a few hours later 3-3-3-3-3
405
455
475
495x1 (too much)
455
405

Turkish Getups
60x3ea arm (2:33)
80x2ea arm (4:28)
100x1ea arm (2:30ish)

and that's a day for me...one more before I gotta go rotate back out, boo :(

m/45/226/6'4
185
235
255
255
255

as rx'd
stayed with light weight, trying to get back into heavy lifts after a long break

185-205-225-275-305

275, 285, 295, 305, 305(F)

This is my third crossfit exercise, so I really didn't know how to gauge my max. Don't want to absolutely kill myself so I can't move tomorrow.

85
95
105
115
120

200
250
300
345
345

I am still working toward my goal of a 400lb deadlift by the end of the year. I think that I have my work cut out for me, but I think that it is possible. I felt strong today. I started taking fish oil yesterday, it can't work that fast can it?

275, 285, 295, 305, 315

Pretty small loads since my legs are still very sore from the 900 squats on Saturday.
225
245
265
225
225

Just did DL yesterday and my back is very fatigued so I'm gonna have to skip this one :/ Still working a lot on DL form these days trying to unlearn bad habits.

The L 1 Cert in Golden was Great! I was very impressed with all the trainers. Even with some of the CrossFit superstars like the Chan's and Spealler they all proved very humble and personable. If you had questions they were there and very understanding. The whole mood of the cert was wonderful. Great information mixed with humor and profesionalism. I do wish there was a little more time to practice some of the moves and observe others. But I will continue to seek more knowledge and practice. Thanks Again to all and good luck.

3x135, 3x225, 3x245, 3x265, 3x315

255/275/295/315/325 failed

m/38/76/210

275-295-305-315-325

pr by 10# for 3RM

Then 205x15, 205x10

Made up on 1/19.

365-375-385-395-405(pr)

Warmup - 500m row in 1:49, 1/3 cfwu, DUs (23)
135x5, 225x4, 315x2

Did fgb earlier yesterday, did this last night, so was tuckered

305
345
365
385
400

DL 5x3 @ 75% (305#) with 1 minute between sets
grip: oh-ou-uo-ou-uo

up this to 310 or 215 next time

205 lbs: 2 minute rests

185-205-225-245-250(fx1)

21/m/158/5'8

m/31/5'10"/196 crossfitcityofathletes

308x3
348x3
374x3
397x3
441x3
463x3

rx'd
315 x 3
335 x 3
355 x 3
355 x 3
355 x 4

CFWU

situps on steep decline

WOD

as Rxed

225
235
245
255F
245F

Good improvement over 090104.

225 x4 rds, 204 x1 rd

185
215
235
255
275 (failed after 1 rep)

365
375
385
395
405

did bench press after 5x3 of 200lbs sets across

L1 cert @ Montclair was AWESOME! Great facility, great coaching, and TONS of information was absorbed. Everyone presented with a sense of professionalism I haven't experienced in quite some time. CF has some of the best in their folds and the movement will continue to grow. Thanks to all for making this a memorable weekend and a special recognition to Jen for the excellent demonstrations done complete with her fantastic smile. All the trainers/coaches rocked a solid certification seminar.

225x3
295x3
315x3
345x3
365x3(PR)

C-
195-205-215-225-225

Caught up today. Feeling pretty good!!!

245/275/300/315/325

Followed by a mile on the treadmill.

Aloha,

Jordan

205/225/255/275/295

305,330,360,390pr,400pr,

m/33/5'10"/190

315/335/345/355/365

Deadlift:

135 x 3
225 x 3
275 x 3
315 x 3
335 x 1 (decided to stop because the knurling on the bar was hurting my fingers too much)

PP 1-1-1-1-1 (165-180-200-220-240)
DL 3-3-3-3-3 (275-295-330-360-385F2)
20 m-u

Hi all. Just starting to workout again after a 2 year layoff. 40 ym.

I went for 3 reps each, 135, 185, 225, 225,250.
I followed with a nice core/ab workout.
It felt good to deadlift again.

thanks,
Larry O

205 x 3
225 x 3
255 x 3
265 x 3
280 x 3 (PR!)

280 went up easily too, I could have probably done more. Next time we do max reps, I'll push beyond that.

I set my record and starting cheering like a nutjob! Total high, I had a smile on my face for about 20 minutes straight.

CrossFit is the best thing that has ever happened to me, thank you all!!

Second WOD today:

Rested yesterday,

165,235,285,315,335(F),325
PR

275/295/315/325/325.

Awesome lift. 325 was my 1RM. Form not so good on first rep.

#5 WOD
First ever attempts at dead lift. Took it slow as I had no idea what I was capable of.

55
115
135
155
165

175-205-225-275-300lbs

(1/19)
10x135
3x185,225,275,295,300

The CF level 1 cert in Basel was fantastic. As much experience as I have with the basics of crossfit, I still learned some small tweaks and critical corrections from the cert crew. Thanks to Karl, E.C., Mads, Courtney, Eric, and Chuck.
Special thanks to Crossfit Baselfor the logistics and Dominique, Viola and Leeann for watching the girl for Kristie and me. The CF cert is well worth it.

Shawn

P.S. E.C. is the tallest woman in the world.

CFWU2
DL WU 135x10, 185x5

225-245-265-275-275

m/39/195/70"

DL 3-3-3-3-3

315-335-335-335-335

23.m.140.65"

as rx'd
280, 280, 280, 285, 285(PR)

24/m/170lbs/70"

315lbs
365
365
365
385

356
385
395
400
405 pr

135-225-275-315-365

M/6'1/41/198

230/245/265/275/275

Did after 6 mile run..

135-135-185-185-185

m.23.175

315,335,335,335,315

32/m/195

315
335
345
355
365

25/m/5'10"/168

Deadlift: 3-3-3-3-3

315
335
335
335
335

AMRAP in 30 minutes of:

Clean & Jerk 135lbs, 3 reps
Burpees, 4 reps
Sumo Deadlift Highpull 55lbs, 5 reps

Completed 24 Rounds

225
245
265
275
280

315 x 3
325 x 3
335 x 3
325 x 3
325 x 3

with wrist straps

m/37/186/72"

315/325/335/345/355

CFWU x 3;

205/205/225/225/245

Ropejump 5 x 50 singles
3 x push jerk

275
295
305
315
315 (got into a grove and stuck it)

F/24/151

95-115-135-145-155 (form could have been a little better on the last one!)

275-285-295-295-295

26/m/200

135x5
225x5
315x3
335x3
355x3
315x3

Overall, not bad. 355 is a new pr, my previous 1RM was 350, so single rep max is probably 370 or so at this point. My back was a little bit rounded on the 355 set.

Note: just did deadlifts on sunday for a strength day, so can probably push for a little heavier next time.

Only been doing crossfit for a couple weeks now, but I'm loving it!

275x3
295x3
315x3
325x3
330x3 - Form might have suffered a bit on rep #3

f/24/145/5"10

135 x3
155 x3
175 x3
185 x3
195 x3

295
345
365
375
385

Feeling sick so I took it easy.
CFWU- minus pu's

3x's
Kettle bell swings (2lbs) =P
walking lunges across house and back
21 jumping jacks

CHASE LINGLE

23/6'2"/205LBS

275 3X
315 3X
335 3X
385 3X
*395 1X
*315 2X
*225 7X
*135 5X
*SUMODEADLIFT HIGHPULL
*135 3X
DONE

*CONTINUED WITHOUT STOPPING (EXCLUDING TIME TO STRIP BAR)

m/36/209/5'11

225
275
295
295
305(f)
275

Performed WOD on 1/19/10

287, 307, 327, 347, 353(1)

255-265-275-285-300 pr next time start at 275#

135x3-145-155 pr

100 burpees for time pr 8:19

Did less weight but a few more reps, I'm still a newbie and tried this on my own at the gym, didn't want to hurt myself but could have done heavier!
1hr Step class
45x10,95x5,95x5,95x8,95x7

F31/5'6"/130lbs

Todd:

as rx'd
255-275-275-295-300

Dawn:

as rx'd
75-90-115-135-145

Did singles, 405-430-440(f)-440(f).

Warmup was 10x225, 5x315, 3x365.

Warmed up then started with 135, then 135 using sumo stance and 225. Then . .

315-365-405(only 1 rep)-365-315-315

Legs mangled from the past two days WODs. Grip was limiting - not tight enough, too slippery, and little finger abraision from yesterday's FGB.

245
275
295
305
285

I've never posted before but I'm going to try to start. After maxing out with my volleyball team yesterday (155 lb. power cleans for 9 reps = 196.5) I deadlifted 245-255-265-265-265. Gotta love Crossfit!

315# x 3 for all five sets

49/m/190

365/385/385/385/395.

31/m/5'11"/200

275x3
315x3
365x3
405x3
435x2

first day back training since last Sat after a heavy cold

3x120
3x130
3x140
2x145
5x120

didn't have much energy so happy to get through the session.

3x275
3x295
3x315
3x275
3x275

m/44/5'9"/205

a little off today, did 45min spin class (lol) and then
DLx3: 225-315-355-365-365
315x5
SPx5:135-155-155-155-155

later,
b
m/33/5'8-1/2"/164

275
295
315
335
345

Great!

115/135/145/155/165

235
245
265
280
300

85kg

199/243/265/276/276

225
275
315
365PR

I Love Crossfit!

225/225/275/275/295(PR)
M/39/5-11/162

225/225/275/275/295(pr)
M/39/5-10/162

135/170/215/250/250

all the plates i have at this time.

Getting back into DLs after a sacrum injury so a bit shy...
225/225/275/275(PR)/225
Probably can get 315 or more for the triple but just needed to feel the heavy weight and see how body held up.

30/195/6.0

135, 185, 205, 225, 245 (pr)

205
225
245
255
255

20 min Jumprope

225
265
295
315
325

2500m row - 9:19

m/26/212/70"

my back hurts
225x3
245x3
275x3
295x3 (PR)

315 x 3
335 x 3
345 x 3
350 x 3
355 x 2, 355 x 1 20 seconds later

Great WOD!!

M/25/5'11''/200

35yom / 206lbs

Deadlift 3-3-3-3-3 reps

225 x 3
245 x 3
265 x 3
265 x 3
265 x 3

I could have gone higher from a strength standpoint, but I maintained the 265 so I could work out some kinks in form. I'm still raising my rear-end too far, too fast.

185/205/205/225/225

205/225/245/275/295

first time deadlift so I went light and worked on my form. I think it is a very good movement.

115/165/185/195/215

Just getting back to deadlift.

135
155
175
175
185

jus beginning

160
180
210
210
220

101.6 kg
124.2 kg
124.2 kg
124.2 kg (stated losing grip strength)
124.2 kg (a little sketchy with fatigue & grip)

Jan 20/2010
245/265/285/305/315

as rx'd for real: 135/205/255/275/285

m/22/159

245 x 3

(265 x 3) x 4

Get some

m/16/5'10"/160
135x3
155x3
185x3
205x3
225x3
(kept going for max effort)
245x3
275x3
295x3
315x2 (grip slipped)
315x2 (failed)

58 * 5 warm up
78 * 3
98 * 3
100.5 * 3
103 * 3
104 * 3

70 x 5
110 x 3
120 x 3
125 x 3
125 x 3

1 yr since last?
185X3pr
175X3pr
155X3
135X3
115X3

205x16
265x15
285x11
305x8
305x5
285x9
275x7
situps
255x10
situps
255x10
situps

nextime top out at 300 lbs.
try to get 9 or mor reps for each set

@thegym

275#
315#
335#
365#(newPR)
315#

Deadlift 3-3-3-3-3 reps

275-295-315-320-325

Compare to 090104

275-285-295-305-315

5x3reps:
120; 130; 140; 145; 150kg

225x3
315x3
365x3
405x3
425x2

225 - 315 - 345 - 355 (former 1-rep PR) - 365(1) (PR)

I like seeing progress!

135
155
175
185
190

m/31/210
275
315
325
325
345

Brad
275
275
315
315
315

225,245,255,265,275

As rx'd

275
295
295
305
315 (PR)

1st time wod

275
295
295
305
315 (pr)

185 x 10 wu

225
225
225
225
225

275
280
285
290
295

7:51 - 150 KB Swings (1.5 pood)

Compare to:
090104 - 225, 265, 295, 300, 305(2 of 3)

01/20
275
315
335
365
405 x 2

20/m/5'11"/185

It's always great to be able to post the product of your work on the website and know that you gave everything you had to accomplishing it and present it to the world. Love Crossfit.

295-315-335-345(f)-345(f)-335-315

CFWUx3
DL: 145x3,195x3,205x3,215x3,225x3

CFWU

135x3
225x3
275x3
285x3
295x3
305x3
315x3

With straps

315
325
335
325
325

went up to 275, felt pretty easy but ran out of time.

Completed on 1/22/10.

135 x 10 WU

225 x 3
315 x 3
335 x 3
355 x 3
135 x 3

I was then challenged to clean and press my BW. Took the challenge and clean and pressed 175# (5# over my BW) three times.

315lbs 5x3

165 185 215 215 215

deadlift x 3:

275lbs
295lbs
305lbs
315lbs
325lbs

previous:
325lbs 01/24/2010
306lbs 01/04/2009
288lbs 11/30/2008
303lbs 10/13/2008

m/38/185/5-10

5x3 Dead Lift
225-275-315-315-315

Form got loose on last set of 315 so kept there and worked on form and not bowing the back.

Good lifts. Back only slightly sore the next day.

29/m/185

345
365
375
375
375

Deadlift x 3

295lb
315lb
325lb
335lb
345lb

30/m/71"/174#/Camp Taji, Iraq

CFWU x3
225
315
365
385 failed... 2 reps
385 w/straps. Still failed... 2 reps

275,280,285,255,255 (running out of time)

Crossfit warmup followed by 3 x 5 deadlifts as rx'd

WU 10 x 154
1. 308
2. 308
3. 308
4. 308
5. 308
wd 10 x 154

CFWU
Deadlifts
225/5 wu
315/3; 320/3; 320/3; 320/3; 325/3
M/49/193#/72"

26/m/5'8"/147

as Rx'd:
265
275
275
285
285

Did this in my garage.

90kg, 95kg, 95kg, 97.5kg, 100kg

Did not go as heavy as in the gym as I don't have Olympic size plates in my garage.

Good Fun

In lbs.:

180
200
230
200
200

Note: Smith machine (Hammer Strength) was used. Bar weight unknown

31M/5'8"/160 lbs.

225
275
315
325
325 Grip failed on 3rd.

m/36/5'9/178
CFWU-3. Reg except no dips - letting chest heal. Superman. Burgener. Jump rope
WU - 225X5
325,335,345,355,365
Need to try to end up at 375 next time.
Tech much better on last set compared to last time at Triangle Crossfit
9/15/09 at Triangle:
315,335,345,355,365
1/4/09: 335,345,355,365,375-PR
11/29/08: 335,345,355,365,370-F,365

1st 3RM DL:
225, 245, 265, 275, 295(PR)

was straining at end, but still had some juice so did a 1RM: 325(PR by 10)

225
245
255
275
280

M/25/5'9"/195

255-260-265-270-275

48/M/184
225x1
265x1
265x1
275x1
275x1

on 1/26/10

225
235
245
245
255

225
235
245
255
265

CFWU X 3 x 10
275, 315, 315, 335, 335

205
255
275
285
285

M/32/5'9"/152

270
285
290
280
275

M/24/153 GregAwu

315
365
375
385
395F

M/59/6-2/212

225x3, 275x3, 280x3, 285x3, 290x3

CFWU, 132 x3, 198 x3, 220 x3, 242 x3

264, 264, 264, 264, 264

[264]

M/41/197/6'

305
315
325
335
340(f)

225
245
245
245
245
M/35/6'-1"/195

275
315
355
375
395

Dead lift x 3 set a pr at265.

wanted to test 1rm.
GOT 300lbs!
a pr by 23#

2-13-10
175
185
195
205
205f head not into it
185

34 yom 201 lbs.

275
275
315
335
365 (PR)

35 yof 132 lbs

120
120
140
140
150 (PR)

34 yom 201 lbs.

275
275
315
335
365 (PR)

44/m/196

1 mile run wu

225 (should start at more like 255)
225
265
285
315 x1
315 x3 (PR)

315x3,375x3,400x3,450x2,450x2

M/34/170

Ran 6 miles, stretched then:

Deadlift 3-3-3-3-3 reps

205-215-215-225-225

Ribs still bruised and hurting from snowboarding. No explosion making it kinda weak.

135,185,215,265,315,335,355,360(pr)

225x3
275x3
295x3
315x3
335x3
Back felt good on this one.

CFWU x3
BWU
WOD: 405,450,405,385,385.

135-155-185-225-275-1x315

135
145
165
185
205
215

first time dead lifting in a set like that, was not really sure how much weight i could do or max out at, 215 was kinda hard tho. just started cross-fit about 2 weeks ago, a lot of fun and love the workouts so far. 20/m/135

325 x 3
345 x 3
365 x 3 (PR)
365 x 3
370 x 3 (PR)