robert walber is the man

Its been a rough couple of days around my place this is just what the Dr order pick up some heavy s?!t and put it back down again.

ronny yellin is pretty cool too

like kurtis said, f*ck yeah let's get some. seeing fernandez lift that much and him being about my size, my goal for tomorrow is 425x5

thats an awesome photo!!!!

Awesome picture!

love it!

seriously regretting doing linda after seeing this....

NICEEE!

Ridiculous video! Calling it "impressive" would not do it justice...great work Gentlemen.

somebody needs open a crossfit here in Peoria ILL. need some company crossfiting

Way to go Max and Caleb!!! Good sh*t!
good ol 3rd platoon!!!

Great pic.
Great vids.
Just plain fantastic.

Coach's video at the journal is very interesting, intriguing. My thoughts, not that they are worth anything, is that we, like other organisms are designed by nature to do certain things, to engage in certain behaviors, postures etc. The L-sit is not one of them. We are not inherently designed to sit while holding our legs out. We can certainly strengthen ourselves to do so, but you'd be hard press to find a caveman doing it on the front porch of his cave. In the same way it's hard to teach your dog, assuming you have a real dog (i.e. greater than 30lb LOL) to stand on 2 legs. They can do it, some can even do it for a good long while, but for the most part the mechanisms fail due to evolutionary derived, neurobiologically driven motor programs, right?

I remember the first time I tried, and asked a pal to try the L-sit, having caught a pic on a webpage after a google search for ab exercises. We both failed, almost immediately in exactly the same way Coach describes. 1 leg, fine. The other, fine. Both, F no! I cannot think, generally and on Friday evenings, of a single natural behavior that requires the L-sit? I can think of several that require the muscles involved, but not that particular configuration or posture.

Again just my 2¢

Sidelined with tendinitis/bursitis of my shoulder
physical therapy and squat improvement program

#11

Drew, a CF box just opened in Downtown Peoria.

I'm with #8

#13

I'll ante $0.02 also. What's the definition of "functional". Is an L-sit functional? Agree it's a great physical challenge, but not sure of the functional nature.

I've only ever seen 1-1-1-1-1-1-1 and 5-5-5-5-5, never 5-5-5-5-5-5-5. Should be fun. 3-2-1-GO.

Hello fellow CF:ers,
I'm just disturbed by something. off topic. What do you think about the UN only giving food rations to women in Haiti? I don't get it, more people must be reached by giving to both men and women? Some men lost their wife in the quake. How can they support their family (and themselves)? This is what Catherine Bertini, Executive director of the world food progamme, said in 1995
"First and foremost, we will use food aid to change behaviour and improve the status of women" By letting people starve to death?

Soldier in the left is out of uniform. But who cares. Looking forward to posting pics of CF from Afghanistan.

First week of crossfit and my legs and back are extremely tense and sore, however, I still look forward to the next WOD. For example, right now I am in bed and I can barely move, but I can't wait to get some heavy deadlifts in tom morning!

7x 5x 315#

Awesome pic!

where do i get rings like those on the tank?

great pic...

Andres #24

Those look like Rogue rings to me, check out Rogue Fitness.com WFS

I own a pair myself, they are rock solid, made in the USA and very reasonably priced.

Those are the same rings used for the muscle ups in the Sunday chipper at the 2009 CrossFit Games

I am a bit surprised they don't have the camo color straps though.

Danish CrossFit Open 2010 LIVE video stream!

http://www.crossfitcopenhagen.dk/pages/live-danish-crossfit-open

27 male and 5 female athletes from Denmark, Sweden, Germany, USA and Canada will battle it out today over the course of 5 events.

The first event is starting in approx. 1 hour, and will continue roughly 9 more hours (until 18:00 CET).

#19, Rock:
I can list some similar policies (not that I fully support them, however there is some rational behind it):

Nobel laureate Mohammad Yunus does the same with his 'microcrediting', his bank grants small credits to almost solely women. Data shows that such credits (to woman) benefit the whole family, village, society, while the resources given (lended, whatever) to men are more often being exchanged for alcochol, drugs, gambling, etc.

Overall, women (statistically) more often and in greater extend take care of the children, elders...

Like they say: stereotypes and generalizations are terrible, but almost always based on real data.

Ran a little under a mile tonight in nothing but a thong and my vibrams. It was a nice chilly 28 F. Not too bad and got some fellow ruggers to join me.

Day five on Xfit 2 mile run, 7 X 5 X 80Kg.
am loving it and i hate Phys.

tried to do a pull to inverted hang today 06/02/10 and couldn't. can anyone let me know if there is something i can do instead to build my strength so i can do them in the future.

Cheers

Ste
BFPO

91kg, 93.5kg, 96kg, 98.5kg, 101kg, 103.5kg, 106kg

Stoked!

106kg is all the weight I have and I'm not spending more money on weight plates for a while now. I'm very pleased with this result though :)

Live stream from CrossFit Open in Copenhagen http://www.crossfitcopenhagen.dk/pages/live-danish-crossfit-open

My son is in Afghanistan right now. He's a Marine with the 2/2. I hope he gets some exposure to crossfit. I know his older brother who was just discharged from the Marines was doing it with him before he left.

#17 Brad: i agree- I do not think an l-sit has a function.

Love the pic! Glad to see some Redlegs getting after it. Notice the red muzzle cover; it denotes that this crew is the top artillery cannon crew in their battalion. Way to go guys. FIRE MISSION!

2 feet of snow outside, cannot get to the barn to do deads. Guess I'll spend time inside on the bike then.

#17 and #33 - Brad and Steven, I would suggest the L-sit's purpose is not so much to be a functional movement (although perhaps it works the muscles required to support yourself jumping a fence), it has its roots in gymnastics as as a strength developing exercise using bodyweight.

It is functional in that it utilises several groups of muscles. Surely this is enough reason to continue to do them? :)

M/29/145lb/5'6"

i love deadlifts, so i was super excited about today's wod despite the crappy weather and slog through the mud to get to the gym.

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

30 inches of snow here in midatlantic-should be fun to shovel then deadlift. BTW I love L-sits functional or not.

On our way to 3' of snow here so today's substitution will be: Shovel 6000 lbs of snow for time. 3-2-1 Go!

Those in mid-Atlantic states that can't make it to your box--now is the time to try famous wrestler Alexander Karelin's snow-running workout while carrying a log on your shoulders.

http://bleacherreport.com/articles/97368-alexander-karelin-the-meanest-man-in-the-world

David et al.,

Oh yeah, I love me some L-sits.
I thought the question was is it a functional movement. In reality, I don't care because as you so nicely point out it works a lot of muscles that are functional and useful in other functional movements. I think performing L-sits is like mastering the squat - it will improve a number of other lifts because it recruits many groups of muscles and targets hip flexors and core.

I guess I should have been more specific: I meant the L-sit is not functional in everyday life. However, as an exercise it is functional in developing muscle(s)/muscle groups that are essential to just about everything else we do in CF, right?

This makes me think about the definition of functionality and functional in general.

Life preparedness functionality: things that allow you to tackle the unknown and unknowable efficiently.

Fitness functionality: exercises that train a set of muscle groups that are essential in supporting life preparedness functionality?

Like i said, I love me (figuratively speaking of course) some L-sits!

As an anecdote, I was doing them a few weeks back at the Gold's Gym and the trainer and his client kind of looked at me funny. As usual. The client was clearly interested and she looked gymnastic-y. So he decided to incorporate them into the training session, which I think was complete improv. He could not do the L-sit proper so had to show her how to "practice" by starting with 1 leg first. She however busted out a virtually perfect L-sit. I bet he will not be getting her business for many more sessions!

Another Air Force picture, with an Army vehicle, but...note the tiger striped ABU's. Looks like Crossfit is really taking the Air Force by storm!

115, 135, 225, 245, 255, 265, 275

Probably could have done more but hands are still raw from yesterday's workout.

Good times.

M/34/160
225-235-245-255-255-255-255
Beautiful morning for deadlifts, looking through the windows of the gym to the east, able to watch the beautiful light of the sunrise. Magnificent!

5 x 264 pounds
5 x 284 pounds
5 x 308 pounds
5 x 330 pounds
5 x 352 pounds
5 x 374 pounds
5 x 264 pounds

m/33/6'4"/213#

cfwux3

265x5
265x5
285x5
285x5
305x3
265x5
265x5

15/10/5 for time
95# hang power clean to push press
pullups

fun fun. Get to spend the afternoon on a plane, my back should feel great getting off on the other end...

I knew deadlifts were coming! Great day.

(in kg)

60
80
90
95
100
105
110

m23/6'1"/163 lbs

Crossfit Sri Ram Ashram, Haridwar

Uttam Last set 120kg
Gautam last set 100kg
Bachendra last set 100kg

Um, no...

Grip and back too weak from yesterday to get the gains from this one. May stick it in tomorrow depending on what is up (can afford to miss a metcon workout than a strength day).

CWFU of 10x4 no back extensions but subbed in a couple fo rounds of Good Mornings at 55# just to get my back moving, OHS was also 55#. Pull-ups were pretty lame with the grip issues after yesterday and can't kip where I was doing them so even more time hanging on the bar.

Handstand work for 20 mins or so
Tabata row - 1,070km (went a bit soft in rounds 5-7 and had to re-adjust the straps almost every round, something else I obviously need to work on form for)

Feel really good after this one. Think I needed to go a bit easy to be honest. Can't remember the last time my hands didn't hurt (too many extra pull-ups after sessions, guy who's ripped the skin off the palms of his hands doing Murph made me think twice about ridiculous amounts of pull-ups when the aren't laid out in the WOD's).

Deadlift 5-5-5-5-5-5-5 reps

1. 265lbs
2. 265lbs
3. 275lbs
4. 275lbs
5. 280lbs(127k)
total weight 1390 lbs

last two ''posted''5rep lifts
today all with hook grip!
1. 245lbs
2. 245lbs
3. 245lbs
4. 255lbs
5. 260lbs
total weight 1250lbs
last time with mixed grip
1. 225
2. 225
3. 235
4. 245
5. 250
total weight 1180lbs

In all fareness I did a 5 reps deadlift in one of my 3:00 breaks up to 275lbs. SO I have been up in weight, this is just the last Main site workout with 5rep max deadlift.

It felt good. last round my hook grip failed a bit on my right hand. It started to come up wound but completed the lift. Thank you God!

Real happy with it. Funny when I max is going well I start laughing inbetween sets. Or giggling. It is fun and funny to lift good. i can't explane it.

26/m/5'11"/215
7 rounds is not fun going relatively heavy...
365-375-385-395-405-415-425

225 warm up for 2 sets
315 for 6 more sets of 5 reps

AWESOME PHOTO!

We are snowed in today; 18 inches so far and still going!! So I won't be able to get to the gym to do those deadlifts, but I think shoveling will make up for it! Lower back is already killing me.

First week of CF.....30 min watching deadlift videos, 15 min standard CF warmup, then 135-140-145-150-155-160-165 concentrating on good form

bw 165

335x5
385x5
435x5

CFWU
225-255-275-295-315-315-295
RCD

225 - 5 reps
245 - 5 reps
275 - 5 reps
295 - 5 reps
305 - 5 reps

245 - 2x5 reps technique work

30/M/165

135x5
185x5
185x5
225x5
275x5
295x2

M/23/6'/180

1. 110kg (242lbs)
2. 115kg (253lbs)
3. 120kg (264lbs)
4. 125kg (275lbs)
5. 130kg (286lbs)
6. 132.5kg (292lbs)
7. 135kg (297lbs)... FAIL

New PR 132.5kg - PR by 12.5kg

2010-02-06: 5X220,265,287,297,302,307,312(pr)
2010-01-18: 3X265,280,290pr,300pr,305pr,265X12(pr),felt good today,new pr since starting cf.

Wish I could make it to the gym for this but I'm snowed in :( have fun everyone!

32/m/190

315
315
315
315
320
320
320

M/42/5'11"/180

225
225
245
275
295
295
300

275 all 5 rounds.

M/31/189cm/112kg

110kg
110kg
130kg
130kg
140kg
150kg
110kg

M/35/174

Done in jeans before leaving to go out, but had to do it!

116#
176#
196#
196#
216#
216#
236#

I had to make a slight modification to the WOD:

Snow shoveling:

2ft for 2hrs x 2 rounds for a total of 4hrs.

I will be sore tomorrow :)

GREAT photo.

Hey Jim! I'm in the same boat! Forget tomorrow ... I'm already sore now LOL!

135
185
225
275
315
335
365 - 1 rep only
135 * 30 unbroken

205
215
225
235
245
255
245

m/38/76/210

w/u 135x10, 205x10

255-275-285-295-305

305 is a 5RM PR by 10#

Then 205x20

3 mile run
23:12
then
5 X 5
135# cleans
Good workout

#15
Thanks Matt Ill look into it!

M/36/5'10"/175

225
255
275
285
295
305
310

Good workout. Loving the deadlifts recently.

Awesome picture of Red Legs (Field Artillerymen) in action. For those of you who aren't military, that is a Howitzer, which is a cannon not a tank.

Go Caissons!!

NEVER QUIT!

f/31/5'2"/130 newbie
warm-up with 65, 95 to get a feel for it
135, 5 reps x7

215, 225, 235, 245, 255, 265, 275 lbs.

Now I have to hurry up and get dressed for my sister's wedding this afternoon...

out.

Hi, everyone. Does any one have any recommendations on a high quality whey protein? I have to admit my knowledge is limited in the area, and I kind of get lost in the marketing blitz when I look at them in the nutrition stores. Any suggestions/recommendations would be really helpful! Thanks in advance for any polite responses!

CFWUx3 100 double unders have been added daily since Monday as well.

Push ups hurt less today...maybe the shoulder is finally headed in the right direction with no more set backs.

deads:

135x5
155x5
185x5
205x5
225x5
235x5
245x1..lost focus and dumped chest, shot A$$ up on rep #2

5 rounds of 400m sprints (2 minute rest between rounds).

Really enjoyed this one, did a hours whole body circuits then did WOD :)
40kg
60kg
80kg
100kg
120kg
140kg got 3 reps cause grip is raw from yesterday..so grabbed someones straps and went straight back to it and pounded out 5 more.
knew i could get it

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 225lbs x 2

Deadlift
250lbs x 5
260lbs x 5
270lbs x 5
280lbs x 5
290lbs x 5
300lbs x 5-5
3 minutes rest per set
Foam roll after

P.S. GREAT PHOTO! Glad the troops have time to decompress CF style.

295
300
310
310
310
300
300 lbs

all unbroken sets

Carole
F/51/5'6"/130

135
155
165
175
185(PR)
195(PR)
200(3)
New 5 rep PR of 195.

Kevin
M/50/5'11"/168
185
205
225
245(PR)
265(PR)
285(PR)
305(3)
Last time I did 5's was August. Best was 240. New 5 rep PR of 285.

Nice job Fit Mom hitting 235 for 5. How do you have enough energy to go out and run 5-400's after that? You are incredible!

41/m/176cm/73kg

110
115
120
125
130
135
125 kg

Last three rounds were 5 singles each with only a few seconds of rest in between to get into a good starting position.
Started a new round every 5 minutes.

CFWUx3
-starting to fail even earlier on these reps... maybe a break is in order?
-2 unasst pullups, then 94lb asst, and 88lb for the last set
-12 unasst, 54lb, then 88lb for last set
-did 3 pullups/3 dips for 15 each last round

135
135
145
145
155
165
175 (last rep was pretty sketchy, i was losing my grip)

315
315
330
335
355
355
335

Felt good. I think I could have gone 10 lbs heavier.

m/41/71"/190

#76 mark

go with any label which reads whey, casein, soy, rice, or/and egg 1st, and make sure its the purest, most molecularized of its type. whey has the most abundent group of amino acids, to include leucine, a branched chain amino acid, and digests quickly...making it great for anytime but esp postworkout. casein digests much slower, so taking it before workouts, bedtime, and during worktime hours ensures your muscles are fed a steady drip of protein. soy has supposed heart healthy amino acids,and like rice protein, is sought after by vegetarian athletes. eggs are a great source as well, including the yolk, where most of the macronutrients are contained. if you have high cholesterol you may want to eat eggs sparingly though. i usually drink a whey/casein shake before and after my workouts. make sure you take in most of your protein from whole foods, as relying solely on supps for protein will only hurt you in the long haul. protein is best absorbed in combination with carbohydrates, especially for postworkout when your muscles need an ample supply of both. most importantly, remember muscle is broken down in the gym...but rebuilt with quality sleep.

M/41/6'0"/170lbs
Real (not virtual) shoveling: 1 Driveway, 17" snow for time. ~35 min

#82 Kevin & Carole~ WELL DONE YOU 2!!!

I did the 400m sprints BEFORE the WOD outside! I am trying to desperately get a tad faster on my 5k and since my husband ran X Country in college I have been trying to follow his program he made up for me~week one DONE!

And, I started to feel a bit BEEF CAKE like after the holidays so the extra credit running will help my girlish figure I hope!

Shawn 34/165/5'9"
225
315
315
315
315
315
315

Julia 27/5'4"
125
185
185
185
185 5 rounds only

Louisville, CO

M/40/170

135-165-185-205-215-225-235

1 Corinthians 15:1-4

345
345
350
350
310
310
315

No strength today...felt tired and weak from the first pull and never really got into a rhythm. Still feeling the effects of the pulls to inverted yesterday.

M/46/6'2"/205

CFWU 3x5 reps

Deadlift 5 reps for seven sets

160lbs / 170 / 180 / 190 / 200 / 210 / 220

Male / 6ft 1 / 182lbs crossfitting since Nov 09

"Don't panic Captain Mainwaring - don't panic!"

as rx'd 7 x 5 @ 355

then 1 rep @ 440

did filthy 50 this morning in 23min and griff at lunch time in 12.25 too

Carlisle, England

205
225
235
245
255
265
275

135x5
135x5
185x5
225x5
245x5
245x5
255x6

Considering my max DL was 245 when we did 1 rep max deadlift a little over a week ago, I consider this considerable improvement in a short period of time. I obviously could have gone heavier considering my last set I did 6 reps and would have been able to do more but stopped. The thought of injuring myself held me back.

Crossfit works!!!!

6' 210 54 yrs old
315x5
325x5
335x5
345x5
355x5
365x5
375x4
(get it next time...felt like I could have done it but alos felt the voice of a 54 year old reasoning inside my head- trying to balance going for it with wisdom)

how about Tabata Snow Shoveling!?

all 7 sets
285 lb

L sits ad functional?
I find anything that helps improves the ability of my pelvis and spine to work together very beneficial.
This is especially seen if you are carrying a load, such as a child, in front of you.
If your pelvis and spine are not stabilised anteriorly, then the lower back will collapse backwards, (lordotic) and the pelvis will roll forwards.
L sits drill the specific unity required to prevent lordosis when carrying a load.
Very functional.

The south county vid is awe inspiring!
I am looking forward to being thoroughly schooled by canada's version of these supreme athletes at the eastern qualifiers.

Deadlifts:
135x5x2 warm ups
Hook grip: 185-195-205-215-225.
Had to switch to over/underhand grip for:
235-245. 3 min rest between, pauses, no bounce.
185 and 135 x 5 for cool down.
Body a little beat up so started a little light.

Great numbers: Kevin, Carole and Fit Mom

Mark:
Optimum Nutrition Gold Standard Whey Protein was highly recommeded by the guys at my powerlifting gym.
Mixes easy, digests easy.
I get the vanilla ice cream.
I can mix it with any flavor of drink.

Laura f/47/5'7/150

Damn! I looked this morning before work (5am) at the WOD and thought it was 5 sets of 5. Got to the Box at 1pm and wrote it on the whiteboard that way!

Sorry Guys!

So, my 5X5 WOD was as follows:
225-255-285-315-345(3)

cfwu x 3
DL
5-5-5-5-5-5-5
135-185-185-205-210-215-225

7x5
135-185-205-225-245-245-245
previous 3x deadlift max was 265. satisfied with my progress.

Hell yeah CrossFit South County!! Best coaches in OC

295 x5
295 x5
295 x5
295 x5
295 x5
295 x4

tweaked back on that last rep of 6th set and stopped. hoping just pulled muscle...

315x5
365x5
405x4
365x5
365x5
315x13

tired. Bar was really heavy today.

225
285
305
315
325 x 2 back didn't feel right so stopped. Better safe than sorry.

did the bike for a half hour then shoveled 2-ft deep snow for three hours. Must count for something...

#100~ back at you girl, well done!

22/m/199#

205
225
255
275
295 (PR)
315 (PR)
335 (major PR)

Haven't done serious deadlifts for high weight in quite a while so this went really well — for a change haha.

110-110-115-115-120-120-125

Got to say we LOVED being able to do some deadlifting again! Maria increased her weight from the last time by 50 pounds!!!

Maria
185x5
185x5
185x5
185x5
185x5
185x5
205x5

Hans
315x5
315x5
315x5
315x5
315x5
315x5
335x5

255,305,325,345,365,375,

did 6 sets called it day.

220
240
260
270
280
290 (4)

Dagburn back! I seem to keep losing form at the end of multi-rep rounds. Felt really good up until that last rep.

Way to go NikNichols, nutfam, Carole and Kevin, Memuc, Greg, Doug and Bob D. Man, some of the old dogs are pretty strong. Fantastic work Sri Ram Ashram, and Fit Mom, and unbelievable day of workouts ash!

Loved the photo and all the videos. Thanks Coach, Lauren, and Tony.

135x5
225x5
245x5
245x5
255x5
265x5 (5 rep PR)
135x5

Aloha,

Jordan

oh, and then did:

200 DU for time.

8:36

Aloha,

Jordan

34 yom 225bwt

broke the cfwu into 9rds of 5 reps w/ hip and shoulder mobility between rounds. nice and slow to work out the kinks.

deadlift wod
5-5-5-5-5-5-5
315/335/355/375/395/415/435

probably need to tighten the gap on the weights but felt good.

1 135x5
2 225x5 
3 275x5 
4 285x5 
5 265x5 
6 245x5
7 225x5 

F/24/150

Me: 95-105-115-120-120-125-130

Andrew: 95-105-115-120-120-125-135

m/44/185

245, 265, 285, 305, 315, 325, 245 (15 reps)

m/15/225

245, 265, 285, 305, 315, 325, 245

As rx'd:

25/m/185#

CFWU x2
Deadlift wu: 135-10, 155-7, 175-5

WOD:
195, 205, 205, 215pr, 215pr, 220pr, 225pr

Once I started setting PRs, I just kept on going. Wanted more, but my body wouldn't let me.

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7 sets of 5 reps 315#

7 sets of 5 reps 315#

crossfit warmup with some added lite good mornings and push press.

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

Did the crossfitendurance.com WOD after the deadlifts. 10x1 minute on/1 minute off intervals at 8.5-9.5 mph.

315
315
325
325
335
335
345(failed 3rd rep)

Got up to 285 lbs.

Deadlifts with 2:30 minute rest between sets:

135lbs x 5
225lbs x 5
315lbs x 5
275lbs x 5
295lbs x 5
295lbs x 3

Ran 3 miles in 34:09 minutes

225
275
295
305
315
325 (f) 1 rep only
315

Back was tired. Still pretty sure it's a PR though.

Then:
21-15-9
Burpees
Double-Unders

Total Time:
3:22.17

Trying to work more burpees into WODS/skill work.

#113 mas

Nice to see your back is better. You are a pretty strong "old dog" yourself!

Me: 43yo/M/5'10"/180lbs/11%BF

Did my 30th "Named WOD" of the year today. This one was called "Jonesworthy" and first appeared on the mainsite on 3 December 2004. Its a METCON of note which consists of a total of 250 squats, 125 1.5 pood KB Swings and 62 Pull ups that went like this:

Warm Up: Greg A's Warm Up + 5ea 5sec front lever holds + 5 muscle ups on the bar.

WOD:

Squats: jump at the top

KB Swings: active pull down from the top

Pull Ups: Kipping chest to bar.

The last two rounds were unbroken.

Have Fun, Train Hard,

Billy

112
152
162
182
202
212
222

I started off easy, shoulder was hurting, but it didn't give me any trouble. You are probably wondering why I have 2 lbs at the end. I have to use a smaller bar, it's all I have right now.

M/49/6'3"/195

as rx'd
225
245
250
265
270
275
285

205
225
245
(Left hand could not hold onto the bar after 245. Pinky is still injured. Finished the rest of the WOD at 225).

135, 185, 225, 245, 265, 275, 225

135x5
155x5
165x5
175x5
185x5
195x5
205x5

1-205x5
2-215x5
3-225x5
4-235x5
5-245x5
6-255x5
7-275x5
8-300x2

Ok struggled with this one. Was in my garage and the bar and plates that I used were not Olympic so were slightly smaller and the bar thinner. Could not get set into my usual D/L position.

Kept it light at 65kg,70kg,75kg,80kg,85kg,85kg,85kg

Back was starting to hurt by the end.

This was my second wod of the day, had done part of yesterdays this morning. Also did a bag pack at a local shop for 3 hrs for my kids swim club, and badmington with my husband.

Good Fun

In kilos, after a 3.5km run:
5x 75, 5x 77.5, 5x 80 (first time beyond bodyweight in 38 years), 5x 82.5, 5x 84.5.

Like Casey said, CF works.

135 x 5
185 x 5
205 x 5
235 x 5
255 x 5
265 x 4 pr
265 x 4 pr
135 x 15
135 x 10

M/26/5'11"/196
cfwu
295
295
295x4
225x5
245x5

with 295, it was really 1 rep at a time. Much more fluid at 245.

7x5 Deadlift
135
185
225
275
285
295
315F

135/185/225/250/275/285x1
My shoulder wouldn't let me go beyond 185 today. When I do enough deadlifts I get an inflamation in my shoulder that pinches a nerve. At that point my brain prohibits my body from going heavier.

275, 285, 285, 290, 290, 275, 275

225 x 5
275 x 5
295 x 5
315 x 5
325 x 5
335 x 3
345 x 1

m29/6'2"/200

CG E-City CrossFit
Leary(m/44/5'11/200)
225x5x7
went light as I am still suffering from this mornings run/cheat day:
www.krispykremechallenge.com

185/205/215/220/225/230/245

We teach the DL with the hex-bar for our football kids, so I'm trying out the straight bar for the first few times. Thus I went a bit lighter. I've only done the oly style before (back in the day) with the straight bar. I like this though, seems to have more carry-over to cleans, jerks, and snatch.
m/34yrs/6'1"/210

wow those dudes are strong. i could not imagine that much weight on an overhead squat.
ok a little tired from yesterday
didn't see it was 7x5 so did 5x5
1. 185
2. 205
3. 215
4.225
5.225

225
245
265
280
290
300 (pr)
305 (pr)

Best money I have spent was the Basic Barbell Cert with Rip. I often used to tweak my back doing the DL and now I am starting to lift with some confidence. Rip's technique has made all the difference in the world.

135
155
175
185
205
225 (grip starts to bonk on rep 4)
235 (grip weakening at rep 2, weight dropped at knees on negative of rep 5)

M/31/5'11.5"/199#

#19, rock, I agree, but I dissent in my opinion. I think the reason it is so bad is not just because it's a gender-biased policy, which is wrong intrensicly, but I think it's absolutely wrong, irresponsible and evil (yes, EVIL, like intentionally malicious or unintentionally deadly) because of the effects of such a policy. Specifically, it will create grave and real danger for those whom the policy aims to help. By accepting the food, or being in the section of society that is assumed to be accepting the food, the would-be beneficiaries will become the actual victims of those who are hungry enough to Lie, steal, rape and kill for their own survival. Perhaps some men will make alliances or barter with the women who have food. But undoubtedly some will plunder the food by force. This policy will perpetuate the inequality of women on a regional scale and will skew the general opinion of those who have food to be even lower becaus it was gained by unmeritous favor.
I hope to be proven wrong.

225
315
335
345
355
365 (only got 4 reps)
365

CFWU x 2
135
185
225
235
245
255

135#
185
205
215
225
235
250

225
225
235
245
255
265
275

m/21/170
225
225
245
245
275
275
275

49/m/190

315/365/365/365/365/315 for 10 as I ran out of time. Not to bad on the recovering shoulder

Snowed in, limited weight.
PP 3-3-3-3-3 (155-170-190-210-230FAIL on 3)
PC 5-5-5-5-5 (120-140-155-170-190)
2:00 m-u (10)

as rx'd

ripped a callus off my hand boooo!

225x5; 275x5; 295x5; 275x5; 275x5

not a bad day but my hand was in rough shape after yesterday.

cfwu x 1

sumo deadlifts

pvc x 5
45 x 5
65 x 5
95 x 5
115 x 5
135 x 5
155 x 5

180
200
200
210
220 (failed after 1 rep due to grip issues)
215 (failed after 1 rep due to grip issues)
200 (failed after 1 rep due to grip issues)

Note: all weight in lbs. and "Hammer Strength" Smith machine used with unknown bar weight; I really need some chalk to counteract sweaty hands ;-)

31M/5'8"/160

45/m/170

220
270
290
310
310
310
310

good effort, haven't worked out much for a month. Busy, then jet lagged, mission week, gained 6 lbs on beer in the phillipines. Gotta get back to it, St. Patrick's run in a month.

5-5-5-5-5-5 cut the last set

225
275
315
335
345(completed 4)
335(3)315(2)

bodyweight: 165lbs

Dead lifted snow all day.

245
275
315
335
355
375
375 (f)

5x 225
5x 225
5x 225
5x 245
5x 275
5x 275
5x 275

M, 21, 174

M/200/5-10/39yrs

135 (10)- Warm-up
225 (5)
275 (5)
285 (5)
295 (5)
305 (5)
315 (5)
315 (5)

Semper Fi

I'm extremely impressed with the results crossfit has brought me. Albeit i have only missed one wod in 2 months, but i've never been stronger in my life. congrats to a great site that gives workouts for everyone.

185
275
295
305
315

Male/165/5'9/22

m/44/185

315- 7 sets

m/18/5'11"/165

205-205-215-215-225-235-240

m/48/185
225
245
275
295
315
320
320

I was excited when I saw the WOD since I love DL's.

1- 155
2- 175
3- 165
4- 170
5- 170
6- 165
7- 180

26/F/5'7/151

145
165
185
185
195
205
215 pr

First time doing 5 rep max dl. felt good. went slow, focused on form.

WU: 90 minutes of BJJ open mat, DL 225x5
WOD: 315 all five sets

5x5 reps @ 365

135
185
225
245
245
265
265

295
315
345
365
365
345
345

165, 185, 205, 225, 235, 245, 250

225x5
245x5
265x5
275x5
285x5
290x5
295x5

total- 1880
m/24/5'10"/160

in kgs

100,120,140(1+f),130,130(3+f),130,130

Listing this backwards:
305
295
285
275
255
225
185

Been a CFer since 12/03/09 and have only done a handful of deadlifts in my life. Watched the video last night where Tony Budding and someone else were instructing deadlift movement by pushing the knees back on the way up and butt back on the way down.

So I took that strategy into the gym today:

WU: 5 min jump rope (variation singles)
45# squats X 25
135# DL X 25

WOD: 225, 245, 245, 265, 265, 275, 305 (PR)

Got 5 for each and felt I could have went a little heavier, but still very unfamiliar with DL and did not want to push the envelope. I will say that video helped me tremendously. Great stuff! Next time I will start heavier and try for heavier weight.

The funny thing was my coach, a fellow CFer, and I were coaching a HS Wrestling (District) and sneaked this workout in between the regular session and finals matches. Needless to say we were pumped coaching the finals matches.

I love this stuff!
M/34/5'8"/167lbs.

185
195
205
215
225
235
245

m/27/188/6'2"

135
185
205
215
225
225
225
Battling a bad back right now. Tried 245 and tweaked it again on the 6th set, so just tried to work on form at 225.

Glad to see tanks in Iraq finally being put to use...

200,245,265,265,265,265,285
3 of my family rotating around bike, run, deadlift
5 minutes jump rope (735)

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: 225-295-345-365-345-295-225#.

C/D: (GHDSU, back ext., knees to elbows), 1x10.

New 5RM PR at 365 by 10#. Controlled drop on each rep (no bumpers). Felt like I could have gone heavier, but stuck to my plan. Wasn't sure how I would feel since I just did sets of 5 DL 3 days ago for a C/D and my lats and tris are a little sore from yesterday's WOD.

I did this with 2 members of my family, and we made it a circuit. Deadlift, bike, treadmill. We did the bike and treadmill during the time it took the third person to do deadlifts, then rotated.

86 - 86 - 86 - 86 - 91.5 - 96.5 - 108

Then we took turns jumping rope for 5 min.

jumps each min: 136 - 104 - 95 - 93 - 84
total jumps: 512

pretty lame ... the other two got 714 and 735. i need to do better next time.

26/m/185#
Definitely liked this one, been following a mix of CrossFit and CrossFit Football and noticed my power going through the roof!! Keep it up!

225
275
295
315
335
345
345

m/37/184/72"

315,325(f),315,315,320,325,330

Grip was weak on the second set. Had to warm up a little more. Confident my max will now be over 365.

CFWU bit non standard, stuck at Eglin AFB as I couldn't get into DC

205#

21-15-9 KB swings

CFWoD 11

5x
45-70-75-80-85-90-100 kg
No fail, so should have gone higher...

CFWU

225-225-275-275-275-245-245

Should be at 295...

4 miles w/ the dog

I skied hard today inbounds then followed up w/ a 1-hr skin up G. Butte.

255 255 255 255 275 285 295

32 6ft 192.

Felt good

What's next

What's the sound of Artillery!!!!

BOOM, BOOM!!!!

Raining down on the enemy!!!!

BOOM, BOOM!!!!

Ha ha ha. Shoveling out of Snowmageddon.
Full squat shovels: 2hrs.

Dead Lift 7x1

59/M/203 - 185, 205, 225, 245, 275, 295, 305PR

49/F/127 - 105, 115, 125, 130, 135, 140, 145PR

M/26/175/5'4"
225-225-225-245-245-255-225

M/64/197-Deadlift 5-5-5-5-5-5-5 reps
Previous PR-244
Today 224-246-257-262-262-262-262

190,200,210,220,230,240,250lbs

K, so I did this and still getting used to lifting all these weights and working on form. Thanks for friends keeping an eye on me :) They say I can do more...Im gonna get there! 55lb F/33/5'3"/108

365x5
385x5
395x5
405x5
425x5
435x5
455x2 (failed)

M/36/187

157x5
193x5
203x5
203x5
203x5

M/25/149#/5'7"

As Rx'd

DL WU - 45# x 15, 135# x 10, 225# x 5

Round 1-4 at 315# - failed on round four after three reps due to grip failure

Round 5-7 at 295#

CFWU3
BWU at 45,65. PHC's 95x3
135x5,185x5 WU

225-245-255-255-255-255-255

mas nice work your 5x is my 1x

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

225-230-235-240-245-250-255

135/135/145/155/165/175/185

M/33/150

225-275-295-275-225-225-225

Good to be back after a couple of days of recovery. Felt really good, scaled back for form.

M/30/5'10/149 (MTN Warrior)

Dead lift 5-5-5-5-5-5-5 reps

CFWU like always then.

warm up Numbers were, 45 x 5, 135 x 5, 155 x 1, 175 x 1, 185 x 1, 195 x 1, 225 x 2, 245 x 1.

working sets were 245 x 5, 255, x 5, 265 x 5, 275 x 1, 285 x 1, 245 x 5, 245 x 5, 245 x 5, and 255 x 5.

nice light workout. PR is 405 x 1

SANTI

Deadlifts: 205
225
235
245
245
225
225

15 Knee to elbow and 15 decline press-ups between each set of deadlifts.

2nd week of crossfit, loving it!

7 round x 5 reps @ 315#
Oooh. I knew this was going
To hurt today, and it does!

225-235-245-255-265(F)-245-225

also, 5 sets of 4 pullups with a 14lb vest.

275-295-295-295-275-275-275

in vegas

135,145,155,165,175,185,195

1155 total

135
145
155
165
175
180(PR)
135

185,195,205,215,220,220,220

23 / M / 5'9" / 135lbs

Kelly, scaled to
5 rounds for time of
Run 400m
24" box jumps x15
11lb wall-ball shots x15

29:00

I spent a lot of time walking between the track and stations for the jumps and wall-ball to catch my breath. I should have tried harder.

CFWU

135
185
205
215
225
245f
245

m/170

225
275
295
315
335
345f
345

Better late than never.

225
275
315
335
345
365 (grip slipped)
385 (grip slipped)

My one month crossfit anniversary! I made it!

225 x 5
275 x 5 - started out way too heavy
275 x 5
225 x 5
245 x 5
265 x 5
275 x 5

male 51 6ft 210#
1x5x270
1x5x280
1x5x290
1x5x300
1x5x300
1x5x300
1x5x000 failed to complete as rx'd
Total 8700
Tweaked back,last rep rd 6.
Not bad for guy who bulged a disk 4 years ago. Never thought I would be able to do these again.:)

Deadliftx5
185
205
215
225
235
245
265

155,185,205,225
245,245,225
Haven't dead lifted in a while
3 rope ascents-haven't done that in a while either

m/22/160

Deadlift

155 x 10
225 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
295 x 1 (!!!)

m/22/160

Deadlift

155 x 10
225 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
295 x 1 (!!!)

m/22/160

Deadlift

155 x 10
225 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
295 x 1 (!!!)

275
295
315
335
345
355
365 (pr)

Peaked at 335x5, failed at 340. I have a defect in my DL which I notice because it is easier to lift the 2nd rep than the first - always, (no bounce). Looking forward to working on that with Jeff Martin next month!

275 + 5 to 290
Best is two sets at 295

m/22/160

Deadlift

155 x 10
225 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
295 x 1 (!!!)

WOD Deadlift 5-5-5-5-5-5-5

125kg-130kg-130kg-135kg-140kg-145kg-150kg

Was even tighter and stiffer(if thats possible ?!)than usual,after Fridays Wod,did more than this just 2 days earlier and felt stronger and able to carry on ,but not there Saturday !before H/B,B/S ,5-5-5-5-5 @ 112.5kg
need to do again !

M/50/165/5'8"
rnd1=1x135x5
rnd2=1x179x5
rnd3=1x223x5
rnd4=1x250x5
rnd5=1x262x5
rnd6=1x274x5

1st Rd: 225
2nd Rd: 275
3rd Rd: 315
4th Rd: 365
5th Rd: 405

CD:

Deadlifts (smith machine):
5x135
5x225
5x275
5x305
5x325
5x275
5x275

SM:
5x95
5x135
5x155
5x165
5x185 (cluster set)
5x165
5x165

CFWU 3rds 15reps
back extensions
squats
pushups
pullups -75
dips -60
situps

deadlifts 7sets 5reps
185lbs
195lbs
195lbs
195lbs
200lbs
200lbs
200lbs

15min yoga warmdown

275
275
245
255
265
275
285

Beauty WOD! Love it. Been nursing my back (S.I. Joint) back to health. This was just what the Dr. ordered.

225 lbs
225 lbs
285 lbs
315 lbs
315 lbs
315 lbs
315 lbs

http://daimanuel.com/2010/02/07/mmmmmmmm-pass-the-deadlifts-please/

33/m/6'1"/215

DLs? I WISH it had been that easy. Try shoveling, round of 24", round of 4", and a round of 2".

A modern tank has, by comparison, much more armor, a lower profile, and a smaller main gun; that's a self-propelled artillery piece.

Kudos on the photo, and ingenuity in finding a place to hang rings, but any significant weight on the end of a gun tube plays havoc with accuracy; could be #43 is right, and the Army crew didn't know their vehicle was being (mis)used.

in kgs
100 x 5
110 x 5
115 x 5
120 x 5
125 x 3
130 x 1

I kept the weight a lil bit lighter after the 2nd 315 so I can keep a constant 5 rep instead of a total 5 rep.

135 warm up/225/315/315/275/295/295/275

I can tell I'm getting stronger again. My Deadlifts felt more stronger then what they were a couple of weeks ago...
I hate it when the grip gives out before your back does. It's really annoying.

"PROPS TO THA FRAT!!!"

Franiel

love these strength workouts

275
285
295
305
315(PR)
325(3)
325(1)

Just hit the wall on those last sets.

225/225/245/245/275/295
M/5-11/162/39

135-155-175-185-195-205f-185

315/335/355/375/395/405/415

30/195/6.0
135
155
175
195
215
225
225

Harold - m/35/225/72"

275-275-275-295-295-295-295

Gunnar

275-325(4)-325-295-295-295-295

315
325
335
345
375

315
325
335
345
375

this is the most dl's done in one outing for me. had recorded 250 as a one rep max about a month ago.....

135
165
190
205
235
250 (4,1) PR
205

later

M /36/ 132 lbs/ 5'-6"
warmed up with lots of D.U.s, stretching, air squats, burgener warm-up, and light sets of D.L. or 95lbs x 10, & 155 lbs X 10
1) 205 lbs x 5
2) 225 x 5
3) 245 x 5
4) 265 x 3 +1 +1 (the plus 1 are always a 1/2 second regrip)
5) 275 lbs x 2 +1 (fail) - I would have needed to let og and totally reset and that was not the goal of these sets. so that's when I call it a fail
6) 265 x 2 +1 +1 +1 (same regrip as above
7) 245 lbs x 4 +2
I need to somehow get my GRIP to become the NON limiting factor in the D.L. it's also a limiting factor in the multiple rep C&J as well.
If coach or anyone else has good advice regarding improcing my grip so that my posterior chain fails before my grip, that would greatly improve my loads for sure. Thanks a lot. I will try to concentrate more on my heavier lifts for technique and power for a while now especially after I install my pullup bar at home, so I can both do double WODs and WODs late night after the kids and wife go to sleep.

M/ 36/ 132 lbs/ 5'-6"
I also followed up with Annie after about 10 minutes post WOD and got 5:08

m/26/6'1"/218#/20% bodyfat
Day 6 back on Xfit

DL 7x5
165-175-185-195-205-215-225

As Rx'd @ 75% of 410# (305#)

2 minutes rest between sets

Grip: OU-UO-OU-UO-OU-UO-OU

lower back got pretty fatigued but didn't cause any problems. It will be sore though. Grip was only a slight factor in the last couple rounds and pulling at calluses. Only 1 little baby blood blister

also in addition to my last post, every rep was treated as a single lift without re-gripping. No bounce

Jen- F/27/4'11/125
65(10)-115-115-115-115-115-115-115

Chris M/39/6'1/185
115-165-165-165-165-165-165

WOD - 225, 245, 260, 245, 225

Played it safe--still recuperating from QL strain. Thought I might get 285, . . . .

304

225
275
295
315 (fail on 5th rep)
315 (PR)
295
275

7x5 is a lot of work, so I pyramidded this. Also started out the first set pretty light, as my back was initially tight from Stephen yesterday. Felt good once I got into it. First try at 315, I just lost the grip with my right hand on rep 4. Second try at 315 felt good. Wanted to go for more, but my back was starting to round on 315, so I went down and focused on keeping that good lumbar curve.

WOD 24 of 200 in 2010

48 / 178

275-285-300(4)-300-305(3)-295(4)-275(6)

Grip strength was the limiting factor

34/M/6'00/194

5x255
5x285
5x305
5x325
5x345
0x355f
5x325

Started too light but didn't have time to add sets on the end.

345 is probably a 5RM pr for me. Need to look it up.

M/42/225/6

275
285
295
305
315
325
335 (4)

m/36/213/5'11

225
235
245
255
275
285
225

245 x 5
265 x 5
335 x 5
355 x 5
375 x 5
395 x 5
405 x 5

yes!

205-255-275-275-255-265-255

275 for all reps

Cfwu
275
295
315
325
335

Making up missed WOD's:
225
255
275
295
295
Felt good, but short on time.

275
295
295
305
315
325
325

Felt Good

225
275
315
365
375
385
405

185-225-245-265-285-305(f,f)

cfwu x 3 (+90 pushups)

135 207 225 225 225

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

wod
155, 175, 185, 195, 195, 205, 215

225, 255, 275, 295, 315

didn't realize there were 7 sets here

275-275-295-295-315-315-325
next time: start at 300-315lb; add lbs after each set.
m/45/74"/214

315
315
345
345
365
365
385

135
165
185
205
225
225
235

135
165
185
205
225
225
235

M/6'6"/258/38

225
275
285
295
305 (2)
285 (4)
225

(135)
185
195
205
215
225
235 (4)
205
215

135
135
145
145
135
135
135

265, 275, 285, 295, 300 (out of time)

175
185
195
200
205
185
185

225
245
255
265
275
285
295

scaled to five sets: 225, 250, 250, 260f, 260,

225
245
255
265
275
285
295

m.23.175

315,335,335,315,315

225-275-315-315-315-315-315

225-275-315-315-315-315-315

155-245-335-425-425-425-505

M/34/70/210

M/40/5'6"/186

315 335 315 on...

Had plenty in the tank for everything EXCEPT grip. Callous ripped from rings yesterday and forearms still worthless.

315-315-315-365(3)-315-315-315

grip limiting factor

BW 195

275X5, 255x2

Would have done straight sets but ran out of time.

m/40/169/5'9"

225
235
245
255
265
275
285

275
295
305
315
325
335 (3 reps)
345 (1 rep)

Grip held up pretty well, but may have still been the limiting factor on my failure sets. Also, I later completed the last 2 reps on 335 and did a set of 10 with 225 at the end. Awesome workout!!

M/25/5'11''/200

m/178cm/89kg/34y
kg / lb
90 200
100 220
110 242
120 265
130 286
135 297
130 286

Just rtnd from belgium. 225 245 245 265 265 275 275F 4th rep and tweaked low back at slang gym

as rx'd
275/295/315/325/325/325/335

225 regular grip
245
265
270
275
280 losing grip last two reps
285 hook grip

CFWUx3
5x45, 5x135, 5x225 warmup
275-275-275-275-275-275-275
Last few sets had to set bar down and re-grip.

325
345
365
385
400 then I got interrupted and I could hardly DL 305#. Pretty sure I peaked at 400 because my legs were trembling a lot.

This was my first multiple rep max DL. I am not sure what the how to do this properly. I did a controlled drop but my hands never left the bar. Should you lower the bar in control and just touch and go?

26/m/185

WU:
1mi run
135x10 DL
185x5 DL

WOD:
225
245
265
285
305
315(f) - failed on rep 5, couldn't lock out
225x10

I was SMOKED!

CD:
Jump rope for 10 minutes

Theresa: 185/205/215/220x4/220x3/220x4/215x4
(trouble was with holding 'cheese grater' style bar - OUCH!)

80 x 5 x 7

225
235
275
285
295
315
335

135 x 5
155 x 5
175 x 5
185 x 5
195 x 5
200 (failed. lost concentration)
190 X 5
195 X 5

M/45/165
screwed up, thought it was 5 sets only

225-245-245-255-255(pr)

DLx5

295lb x5 (double overhand)
315lb x5
320lb x5
325lb x5
330lb x5
295lb x5
295lb x5

Current DLx1 PR: 365lb
Current DLx3 PR: 345lb
Current DLx5 PR: 330lb

m/37/190

315lb 5X5

205
255
275
295
300
300
275

245, 265, 275, 285, 295, 300, 305

First time doing DL's
Tried to really focus on proper form without too much weight.
135
155
165
175
185
195
200

and a 3mi. run

275# for all reps

subbed shoveling 20" of snow!!
that sucks!

CFWUx3
DL: 145x5,155x5,165x5,175x5,185x5,195x5,205x5

CFWU.
225# then 275# across the board.

M/59/6-2/212

185x5, 255x5, 255x5, 235x5, 235x5, 235x5, 255x5

as Rx'd

185
225
245
265
270 (pr) then asked to stop making noise by planet fitness

20/m/5'11"/168

225, 245, 265, 275, 285, 295, 315

205x16
275x12
300x9
300x9
300x9
300x5
275x7
situps
situps

try 305 next time IF you feel good.

100kg
100kg
100kg
100kg
100kg
100kg
100kg

WOW!

Deadlift 5-5-5-5-5-5-5 reps

275-275-275-275-275-275-275

Rest interval of 3:45.

225,235,245,255,265

@ the gym
As Rx'd

225x5
225x5
275x5
295x5
295x5
295x5
295x5

wanted to go up to 315 but wasnt motivated enough after
being lazy all day due too snow storm...

225 x 5
245 x 5
265 x 5
285 x 5
305 x 5
315 x 5
135 x 10

7th day straight trying to catch up post VN and hands are bleeding. Ran T through intro Tabata.
275 x 5 x 5. Kept it there b/c of good weight w/in form constraints. Believe some gains are coming.

235
275
285
285
275
275
275

Did it after two hours of pickup basketball...really lowered what I could lift

48/M/182
225-5
225-5
245-5
245-5
245-5
245-5
245-5

Missed--sick.

135-225-275-285-295-305(f)-315(f)
The 305 I rested ~ 5 sec between last 3 pulls and on 315 about 15 sec btwn each pull, so technically failed

21/m/158/5'8

30/m/71"/180#/Camp Taji, Iraq

CFWU x3
205
275
325
345 fail
295
315
315

m/19/5'11/155

in kg 62.5-65-72.5-77.5-82.5-85-90pr

90=198lb, probably shouldve started heavier

Started 345 and ended at 435

Ethan is stronger than me:

DLx5:275-315-345-365-375-365-365
SP:135x5,160x4,155x4,150x5,150x5

Tabata Row- around 1:35-1:40/500m pace each round. This was rough after DL's. Noticed my pace was better at higher stroke rate (30-33 spm)

later,
b
m/33/5'8-1/2"/165

Rx'd

100kg x 5 (225lb)
100kg x 5 (225lb)
100kg x 5 (225lb)
100kg x 5 (225lb)
100kg x 5 (225lb)
100kg x 5 (225lb)
100kg x 5 (225lb)

Jori, Finland

275 x 5

245
250
250
245
245
235
235

CFWU

1 x 10 154
1. 285 x 5
2. 285 x 5
3. 285 x 5
4. 285 x 5
5. 285 x 5
1 x 10 154

CFWU, 132 x5, 176 x5, 198 x5, 220 x5

242 x5
242 x5
242 x5
242 x5
242 x5

(misread as 5 sets instead of 7)

m/36/5'9/179
CFWU-. Reg. Superman. No Burgener. DU.
305,315,325,335,345,350,350
Pretty good tech. Tight core, glutes, hips. Good job getting legs back.
Lost grip on last rep of last 2 sets. Had to regrip. That rep's tech was poor. Back more rounded.
Last time doing 5X5:
305,315,325,335,345

m/40/67"/175#

205-225-245-265-285-295-305

deadlift x 5:

295
305
315
320
325
315
315

325lbs 02/14/2010
305lbs 08/07/2010

135
185
205
225
245
265
265

4 x 225
Too much lower back pain...argh. Office life.

M/25/5'9"/195

225-230-235-240-245-250-255

185
225
275
315
335
355
365x3 (failed on 4th)

225
245
265
285
295
305
315

185/205/225/245/245/225/225
huge improvement for me since I started doing crossfit in Sept
M/35/190/6'-1"

29/m/185

295
315
345
365
385
365
365

@thegym

225#
275#
295#
315#
335#
355#
315#

23.m.140.65"

as rx'd
285, 285, 285, 285, 285, 285, 285(PR)(Guessing because i can't remember what i did that day)

34 yom 199 lbs.

Warm up
285
285
315
315
315
335
335

(135,225,315,365,400,400,400)x5

DL 5-5-5-5-5-5-5
225-275-295-295-305-305-315

M/34/170

60:00 spin class then immediately,

Deadlift 5-5-5-5-5-5-5 reps

135-185-205-225-235-185

Only did 6 sets because I was out of time but felt good with good form.

CFWUx2
BWU
WOD:405,365,365,345,345,315,315

60-70-78-88 Kg x4