Damnit! Shoulders are still separated from last workout with 72# KB.
Shout to Vic & Barry in Augusta!

Yes!!

Fantastic picture! Wish that I could do that too :)

sweeeeet.

Is that Charlie's boy?

Well done EC.

Awesome pic!

looking for a 15 lbs increasment

Is this WOD one rep max?

Am I seeing things or is he aid climbing without being tied into a rope?

Yeah EC! Way to go!

looks like he is in fact climbing w/o being tied in. CRAZY!!! its not the fall that will get cha.... its the sudden stop at the end!!

Yes!!! My favorite WOD!! Looking for a new PR!
Awesome pic!!! That's what crossfit is all about! Better physical fitness so you can enjoy life a little more!

It looks like he is jumaring. Basically he is belaying someone else above him. He is clipped in to an anchor he isnt free on the rock. Maybe hes setting gear for someone else. But he isnt free climbing.

ahhhhhhh man... i'm excited for this WOD!! woot woot!!

EC, that was an amazing performance. Congrats!

#7 Rich

Click the link below the date "CrossFit Total", it links to the CF journal and from there hit the link tp the PDF article written by Rip. All info is contained within.

All the best on your 1st CFT.

I'll be working this Sunday. Looking forward to some new PRs. Lookin for some big numbers by the ladies!

Just happened to do this today.
M/40/6'/155

squat - 215 (PR)
D/L - 285 (PR)
SP - 120
Total - 620

I KNEW something big was coming. After a (comparably) easy/simple running day, it had to be to rest up for a solid weight day.

My first CFT test...gonna give it my all.

could someone tell me what C.R.A.S.H.-B stands for?

#12 Casey

"It looks like he is jumaring. Basically he is belaying someone else above him. He is clipped in to an anchor he isnt free on the rock. Maybe hes setting gear for someone else. But he isnt free climbing."

The man in that picture is neither jumaring, or belaying anyone above or below him. He is in fact being held to the rock by what look like a solitary peton. Looks like he is making his way up a "bolt ladder" or in this case "peton ladder".As you can see, his left hand is getting ready to clip into the next peton above. Tha's putting a lot of faith in one piece of gear!

EC, you are a certified ass kicker of an athlete. Well done!!

EC, Very nice time. I competed as well in the 30-39 age group and you beat me by 1 second. Congrats on a great effor.

did the 5k row today...low back is sore... i love CFT but am in the washington regionals on sat. should i do a lighter WOD or do u think i'll be ok come sat....i know i need plenty of rest before the royal ass kicking that's about to be handed to us!!

F/37/5'7"/155

m49 18d post rot cuff surg
340 deep squats, 140 calf raises 22 min
doing unweighted squats is one of the few things I can do without jarring shoulder, but they're better than I thought - my rom is getting better - quads definitely feeling it

I would second #20s comment on the picture. It does not appear his system is redundant unless we cannot see everything the photo.

so if i'm competeing in the washington sectionals on sat is doing CFT a good idea? figured i'd do a active rest on wed and straight rest on thurs , fri...Should i do a light WOD or CFT?

F/37/5'7"/155

I need to be challenged.

Score! I've been waiting for another one of these. Hoping to destroy my previous PRs.

yep sorry yall are right. shouldve enlarged the pic lol

#19 Charles River All Star Has Beens its the world indoor rowing championships

M/30/5'10/146 (MTN WARRIOR)

CFT! I will be the happiest person in here if i can beat my last PR as a whole in the CFT. Karla If your body can recover quickly in less than 24 hours and you get more than 8 hours of sleep, you should be fine to do the CFT or a light workout. everyone's body react different, i would rather listen to your coach though. if you don't have a coach listen to your body. Have a nice one everyone!

SANTI

Are we just doing our max reps for all these exercises?

Excited for my first official CFT! Should make for an interesting afternoon at the office depending on how it goes over lunch.

Good luck everyone!

Photo shopped. Ok... i'm just stirring the pot. :)

EC! Great job! You are awesome.

YES!

Sunday musings follow-up...

Presented a Crossfit story to a group of 35 eye surgeons, total of 50 folks in my professional world. ~10 had heard of our Crossfit world. Kinda fun to be "outed" as bingo among eye surgeons. Poured a little Koolaid at the conference and spent most of the official dinner answering "What is Crossfit" questions.

Really cool having my vocation intersect with my avocation.

Great job EC!

M/27/235

Squat 385lb (PR)
Press 155lb
DL 460lb (PR)

1,000 LB

Five months in Crossfit and 30 years since lifting heavy weights. First Crossfit total at sixty nine years old is 460.

when doing these max reps do you only do one rep and thats it? or do you try to get to your max rep with some warm ups?

m/44/185

bs 355
sp 185
dl 400

940lb

M/19/165

Squat XX (Couldnt max today after a squatheavy WOD the day before)
Press 120lbs/55kg
DL 300 pouds/135 kg

M/22/5'8"/195

BS: 355
SP: 250
DL: 405

1010 LB

First week starting crossfit. But im not new to the gym.

m/27/220
squat: 395
SP: 205
DL: 415

Sq: 295
SP: 135
DL: 345

Total: 775

Back Squat: 455
Shoulder Press: 235
Deadlift: 510

Crossfit Total: 1,200

PR on deadlift today by 5 pounds!
PR on Crossfit Total!

M/31/5'7/268

This was my first CFT. I read the article Cross Fit Total and got the concepts for technique put on my "Old School" Vans (flat shoe) and went for it: (Keep in mind when I started in December 09 I struggled to back squat 135 lbs with good form, form works!)

Squats:
WU: 135 x 5
WU: 185 x 3
225 x 1
245 x 1
265 x 1 max PR

Press:
WU: 45 x 5
WU: 95 x 3
115 x 1
125 x 1
135 x 1 (failed 1st attempt and acheived on 2nd attempt)max PR

Deadlift:
WU: 225 x 5
WU: 275 x 3
325 x 1 max PR
335 x 1 (Failed all 3 attempts)

CFT= 725 lbs.

34/M/5'9"/165 lbs.

40/m/170
135 Squat [no rack, so tough to max obviously]
125 Press
265 Deadlift PR
525

Definitely getting a rack in the next week or two.

1 Corinthians 15:1-4

My first CFT
Squat 203 (92kg)
SP 132 (60kg)
DL 254 (115kg)
Total 589

m/31/220

BS - 425
SP - 185
DL - 365

Total - 975

Mm/35/6'4"/235

# 26 bob. That's the spirit. Don't let your injuries stop you! I shattered my wrist while cross country skiing 8 weeks ago and won't be able to lift at all for another couple of weeks. It's really inspiring to read about what other injured people do to work around their injuries.

In our situation a machine-dominated gym is a really good alternative, especially one that has rehab-oriented machines, where you don't have to hold on to the equipment with your hands. Worthless if you're uninjured, priceless when injured.

However, since there is several feet of snow outside and I couldn't even tie my shoes or button up my pants the first six weeks I've had to stick with squats, sit-ups and other callisthenics at home.

M/42/5'11"/180

BS--225 (failed at 240)
SP--120 (failed at 125)
DL--335

Back Squat: 120 kg
Shoulder Press: 70 kg
Deadlift: 130 kg

Could have done more on Deadlift but back started to hurt.

Total: 320 kg = 705 lbs

m24/6'1"/163 lbs

Hello all,

I have been doing some research and I've realiZed that there is a lot of controversy when discussing what the bodys main fuel source is. I have my BA degree in physical education so I am familiar with how the body works and processes certain foods. I am looking for those who are somewhat experts in this area to enlighten me. FAT or CARBS

375 - Back squat
190 - Shoulder Press
475 - Deadlift

Total - 1040

Thanks to Juan at Crossfit ATP in Dania Beach, FL for looking out for a travelling Crossfitter!

I'm not sure I got the 1-rep WOD. So, you do as many sets of x reps (in this case one) as necessary, increasing the load after each set until you cannot do it. In case of one of these 1-1-1-1-1 you repeat the process 5 times (or whatever the number is).

Is this correct?

1310 (-15lb from last total)
475 Sq (-25)
230 Pr (+5)
605 DL (+5)

I ran the 5k yesterday in my vibrams, and I'm still getting used to them. I'm for sure not heel striking, but aside from the calf soreness that I've heard everyone talk about(they weren't kidding) I have some pain in my left foot on the top and the back of my right knee feels almost like I hyperextended it. Does anyone have any ideas as to why that might be? Thanks for the help!

M/21/200

BS: 265
Press: 145
DL: 425

Total: 830

Dropped BS weight a while ago to work on technique. My previous PR (using perfect technique) was 225 on BS. Good jump, I think.

I have trouble with the press. Holding it at a static position right underneath chin level, I can't move anymore than 145 without using my body to generate momentum somehow. This is a pure press, not a push press, right?

Deadlift felt good...beat my PR of 415! All in all, pretty excited. Making headway using good technique.

M/35/69"/170

BS: 295
SP: 155
DL: 465 (PR)
BP: 255

BS- 385
SP- 185
DL- 365

Total: 935

SQUAT - 305
PRESS - 155
DEADLIFT - 355 (PRd by nearly 35 lbs!!)

Total - 815

Great day today!

m/32/5'9"/175

BS - 305 (PR)
SP - 145 (PR)
DL - 365

total = 815

great video Gillian!!!
I cant beleive you were able to do Fran twice!!! tht is just amazing. youre soo inspirational!

Folks if you havent done so yet, check out the affiliate blog and click on gillian donig fran !2X!!!!

awesome, just simply awesome.....good job girl!

Back Squat - 395 (PR)
Press - 195 (PR)
Deadlift - 467 (PR)
---------------------
Total: 1057 (PR)

Thrusters: 115

Th / PU
8 / 25
8 / 17
8 / 17
7 / 20
8 / 20

bs - 265 (pr)
sp - 125
dl - 335

total - 725 (pr)

M/36/6'/228

BS 315
DL 405
SP 175

Total 895

First time to do a 1 rep max in at least 15 years. That was fun...

this is awesome. i've done crossfit off and on and this time i will commit for a full year. see what happens.
squat 405
s/p 225
d/l 495
_____
1125

Used the gym's Smith machine with my back squats, due to running 4.5 miles Sunday evening, Garrett yesterday morning, then 5k last night. Legs were a little shakey, didn't want to risk losing balance, control or form. (Was gonna do this for DL too, but later decided against it)

1RM
Back squats - 255 (PR +30#)
Shoulder press - 130 (PR +5#)
DL - 325 (PR +30#)

Pretty solid morning... the BSPR doesn't really mean much since I was using the Smith machine, but at this rate I'll be there with a free bar VERY soon. DO WORK!!!!!

Good job EC, nice seeing you

M/71"/225/36yo

Back Squat 315

Shoulder Press 255

Deadlift 475

Total 1045

Disappointed

BS=295
SP=165
DL=335
total = 795

m/24/6'3"/ squishy 190#

Squat 205# -Tied PR, felt good, failed at 225
Press 115# -Tied PR, again felt good, failed 125
DL 275# -Way off form today, PR 310, ticked me right off

Worked on some HSPU progression aftewards.

split these up and did 2500 row warm up...had to hurry through the total and just stopped

315 squat
165 SP
315 deads

had more on all

Mager
squat 225
SP 115..tried 125, needed a bit of help
deads 225

m/38/6'0/200#

CFT on 091212:
BS-245
SP-100
DL-245
Total: 590

CFT today:
BS-275(PR)
SP-100
DL-305(PR)
Total: 680

Whoever says you don't get gains from crossfit is just plain wrong. Been doing this for almost 3 months since getting to Iraq and following the main site. Only thing I would have liked better was to increase my SP. Just couldn't get any more out of it.

m/23/6'2/193

level 3 shoulder seperation, new to crossfit and just getting excited/learning the WOD's.

any advice on how to work around a shoulder? I dont want to lose the progress i have made.

I will see if weighted squats still work with a pad (man injuries=lame)

Mike, Denver, CO

unbelievable picture mr. fowler!! at first glance i didn't even see that you were climbing without being tied in. CRAZY.....THAT'S WHAT THAT IS!! nice work brother!!

BS - 405 (PR by 20#)
SP - 185 (Tied PR)
DL - 415 (under PR by 10#, but best in CFT)

Total = 1,005 (PR by 50#)

I hope my qualifier has a strength component! :)

BS: 325
SP: 120
DL: 315
Total: 760

Not a PR, but I'll take it.

First CFT

sq 305
sp 135
dl 305

total 745

BS: 405LBS
SP: 245LBS
DL: 405LBS

Definitely not PR's, but decent numbers considering I sliced my kCal intake from when I use to Power-lift.

Total: 1055

Squat - 295
Press - 140 (145x)
DLift - 305

Total 740

M/42/172

275 squat (w/spotter)
150 overhead press
315 deadlift

total: 740

Wish I had my hand straps for deadlift. could have done more. Are straps allowable for CFT workouts?

Slowly but surely getting back into rhythm. Way off my peak for bsq's, slightly off peak for DL's.

BSQ: 225 (pitched forward on lift, pretty tough. Long way from 270, which is my PR)
SP: 140 (felt good, tied PR)
DL: 295. (Felt real good. Doubt I could have tied PR of 320, but felt good, and right lower back didn't tweak, which it did two months ago when I last went heavy).

GOALS in four months:

280
155
350

Squat-405
Press-175
Deadlift-440

Total 1020

First time doing CFT, felt good

F/33/5'3"/108 Back Squat 115 lb, Shoulder Press 45 lb, Dead Life 65lb "Total 225lbs Excited :D" Also did 5k on treadmill 6.0 incline and no incline 6.0 to 7.0 speed 30 minutes. Before above two I did a 45 minute Bootcamp muscle training class,very light hand wieght:D Looks like from reading others cf ers I can keep this up as I head towards 40!!!

back squat 135 lbs
shoulder press 69 lbs
dead lift 125 lbs

total 329 lbs

Austin (KOD) Squat: 315
Press:155
Dead:309.55
CFT: 779.55

Patrick
Squat:225
Press:135
Dead:309.55
CFT: 669.55

Surprise PR!?! I thought I was 20lbs below a PR, but looks like I'm 20 lbs above.
335 BS (CFT PR)
160 SP (CFT PR)
335 DL (CFT PR)
830 Total PR by 20lbs.

Great performance EC - also congrats to Kim Ebbert, RAW Crossfit, second place in the women 30-39 division, with a time of 7:14.7.

26/m/5'11"/215

squat - 415, 430, 440 (pr)
press - 175, 185, 200f (shot for pr and failed)
dead - 450, 475, 500 (pr)

1125 total (pr)

Total 775 new PR
SP 150
Squat 280
Dead 345

Still a day behind. Will do CFT tomorrow - no rest for the weary!

Chin up!
Olive

#41 you absolutely ROCK!!!!

I dream of being that much of a bad a$$.

One of the sweetest pics I've seen.

BS - 275#
SP - 160#
DL - 375#
Not bad for a recovering shoulder injury...

Back Squat - 250lbs
Shoulder Press - 140lbs(db)
Deadlift - 275lbs
Total - 665 lbs

First time keeping track of this.

#59

Top of the foot pain (TOTP) is common in those that run barefooted or in Vibrams to far, to fast to soon. You must ease into this style of running or you will get injured.

295, 145, 365

The trap of false reductionism: this, to me, is the essence of Crossfit training wisdom.

It's the essence of much scientific wisdom, too, I think. (Read Robert Laughlin's book A Different Universe: Reinventing Physics From The Bottom Down for its description of emergent systems.)

The need to reduce all of human experience to its tiniest component parts is apparently a very basic human instinct. Descartes wasn't the first or the last brilliant philosopher/scientist to fall into that honey pit. Centuries later, Russell and Whitehead saw their mathematical magnum opus torn to shreds by Kurt Godel's brilliant eponymous insight into rule-based systems.

And it's a trap in the sciences,too, even today. Witness the herculean efforts of strict AI advocates to reduce the human mind to mere circuitry. Or this: you can stare at the etched pathways of a microchip forever under the most powerful microscope in the world, but you won't be able to discern its function. And you can look at the flesh of Angelina Jolie's cheek under that same microscope, and you'll still have no idea what physical beauty is or how to create it.

In the world of Crossfit, a bicep curl and an isolated quad pump both represent a rep too far. No different than that hi-def still you just snapped of a freckle on Angelina's cheek.

2010-02-23: 255pr,160pr,355pr (770). Felt good on all movements today. Cleanest press since starting CF. May have had more on squats and presses but held back. Want 800 by end of year.
2009-12-12: 250pr,155,340pr(745) Disappointed about presses, 155 went up good, jumped to 165 and only got 1/2 up,squats and deads felt very good today, want 760 in the new year.
2009-11-05: 245pr,160,325pr(730)Deads felt good
2009-10-13: 240,160,305,285X6(705)
2009-09-07: 5X135-190,5X95-140,5X185-255X8,225X17
2009-06-29: 230,160,305 (695)
2009-05-24: 225,155,300 (680)(168/1st/goal 700)

Thank you coaches and athletes of Crossfit for showing me the proper way to train and reach fitness goals.

Thanks #99. I was hoping it was something like that an not something due to bad form!

1st time doing a WOD
SP-100
DL-255
SQ-215

TOTAL-570

Can't to do it tomorrow!!!

BS 245
SP 150
DL 275 (stopped while warming up, my lower back became really tight after my press, wasn't going to push it beyond 275 and risk injury.)

bs 335
dl 425
sp 155
total 915

"CrossFit Total" 665
Back squat, 1 rep 235
Shoulder Press, 1 rep 125
Deadlift, 1 rep 305

Carole
F/51/5'6"/133
bs: 165
sp: 87.5(PR)
dl: 195
total: 447.5
A little off her best total, from November.

Kevin
M/50/5'11"/168
bs: 260 (PR)
sp: 120
dl: 325
total: 705
Very happy about the back squat PR, but a poor deadlift day kept me from beating my total from November.

F/5'4"/135/35
squat 145 (sore right quad)
press 80
dead 185 (pr)

Total 410
happy, but will squat better next time.
Hike in the mountains with the dogs to round it out
cheers everyone!

#104 Jim D.

Very smart man. Live to fight another day.

Nice shoulder press!!

M/23/6'2/155

BS: 165, 180, 190-f
SP: 95, 115, 125-f
DL: 315, 325

180 + 115 + 325 = 620

Didn't try 3rd attempt for DL, forgot weight lifting shoes and knee wobbled a bit on 2nd rep and kinda scared me.

M/43/5'11"/215

Did this wod last week. PR'd at 920. 330 bs, 165 press, 425 dl.

865

FYI, the scoop on the photo is this: First on-sight solo in a day of an El Cap route: Tangerine Trip 15 hours, 53 min. That's a bolt, not a peton. Most of the route done ropeless- he's not that young and crazy now, thankfully, but he's in better shape thanks to Crossfit!
-The Wife

M/22/6'1"/200

BS: 410 (PR)
SP: 190 (PR)
DL: 455

1055

Back Squat - 245
Shoulder Press - 155
Deadlift - 286

Training for the Arnold Classic meet in a couple weeks, so no CFT for me.

Today's back squats:

215x3
230x3
245x3

All reps feeling pretty good despite being horribly sick the last few days.

Last deadlift single done a couple weeks ago was 350#. Full ROM HSPUs (hands on 12" stools, head touching floor) in place of barbell shoulder presses: 3 sets of seven reps.

M/36/175

SQUAT - 300 (PR)
PRESS - 155 (tied PR)
DEADLIFT - 355 (PR by 50 lbs)

Total - 810

as rx'd:

825

Been gone for a while, knees are finally feeling better after MONTHS of rest.

First time to do CFT.

BS: 225
SP: 130
DL: 300

was going solo, had no spotter, and couldn't drop weights. Went conservative. Really concentrated on form and, IMO, did well.

M/19/165lbs

Squat 245lbs/110kg
Press 120lbs/55kg
DL 300 pouds/135 kg

Total: 665

Since I'm no weight lifter I modified the WOD of feb 5 2009:

3x for time:
25 25kg dumbbell swings
20 knees-to-elbows (kipping, jumping wildly..)
25 back extensions
25 unsupported sit-ups (no GHD in gym)
16:30 min

BS - 315lbs
SP - 155lbs
DL - 255lbs

Total - 725lbs

Bs 215 pr
sp 115 pr
dl 225 pr

m/175#/33/5"8'

cf dob 07/10

To Bobby,

The answer to your fat question is very involved. Its both. It just depends on what your doing and how your eating. I would read The Zone book. The book does a good job explaining everything.

M/29/145lb/4'6"

Back Squat - 245lb
Shoulder Press - 135lb
Deadlift - 325lb

Total - 705lbs

BS - 275
DL - 225
SP - 115

Only about a month into the whole crossfit movement but loving it so far...

#41 Awesome work. Hope I'm still as strong when I get there.

Many, many thanks to CF. Been doing it since July of '08 and it has made a tremendous difference in my quality of life. Hip, knee and back issues had been a part of my life since an accident in 1996. They are now non-issues because of the gains in strength and ROM I've attained through these workouts.

I keep a workout journal at home and so don't post results here, but was so excited at reaching a goal I thought unattainable for me, just had to share.

My first CF Total on 7/28/08 was 635:

BS: 225
SP: 135
DL: 275

Today's Total was 835, first time over 800.

BS: 305
SP: 175
DL: 355

It's been a long, sometimes painful road, but well worth the effort. Thanks to all who put forth the work to maintain this website. Gonna keep drinkin' this kool-aid as long as I can.

CFWUx3

BS: 235
SP: 105~PR!!!!!!!
DL: 265

back squat felt awful today. Shoulder press PR~me who is still having issues with the shoulder and surgery was 6 months ago! Go figure. DL~should have gone for 275-280..got lazy.

TOTAL: 605 Off PR by 30#

squat 220lbs +5
press 115 +5
deadlift 310 +5
total 645 +15

sandbag Zercher squats 68lbs
sandbag shouldering 47.5lbs

BS 1 rep max 315#
SP 1 rep max 135#
BS 1 rep max 335#

Total: 785#

M/36/5'10"/175

Great to see so many folks getting PRs. I was not so lucky. This cycle has relly hit me hard for some reason.

BS-275
SP-145
DL-325

Total: 745

Oh well...lots room to grow on.

NEVER QUIT!

m/45/200#/6'3"

BS 235
SP 105
DL 295

Lost 40 pounds on my SP whats up with that?

BS - 235 (PR)
SP - 125
DL - 225
Total: 585 (I want 600)

Don't have a squat rack at the gym so have to take the BS off of a declined bench.

Sidelined with tendinitis/bursitis of my shoulder
physical therapy for today

#132 Fit Mom

Congrats on the shoulder press PR. The shoulder must be making progress.

Hopefully it will be pain free soon.

Carole and Kevin

M/38/215/6'
Back squat-------310 (New PR)
Shoulder Press---170 (New PR)
Deadlift-----------425 (New PR)
Total--------------905

m/30/6'2/190

About 6 months into CrossFit and improving nicely.

BS: 270
DL: 295
SP: 135

Total = 700, a PR and up 60 lbs compared to my first CF Total last October.

Thanks CrossFit for kicking my ass every day at lunch!

M/6'6"/260/39

CFWU x 3

Back Squat - 275
Shoulder Press - 135
Deadlift - 345

Total - 755

Back Squat 295
Shoulder Press 135
Deadlift 385

Total 815

M/25/149#/5'7"

Last day of the rest cycle. Hip is feeling better. Hope to be back on it on Thursday

M/38/215/6'
Back Squat: 310 (New PR)
Shoulder Press: 170 (New PR)
Deadlift: 425 (New PR)
Total: 905

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

squat 285lbs(129K) stopped there to not push my back. No PR
SP 140lbs(63.5k) mached my PR
deadlift 325lbs(147.4K) PR by 5lbs

I stopped the squat there for my back. I didn't feel I should push it . It felt fine squating but I could feel a little bit unracking and reracking.

Squat 315 lbs
Shoulder Press 145 lbs
Deadlift 365
total: 825

M/5'7/155lbs

BS: 300lbs
SP: 155lbs
DL: 315lbs

TOTAL: 770lbs

SQT: 245
SP: 195
DL: 355

795

Giggity!

Have been doing Crossfit for about a month.

I did:

Squat: 225 - Attempted 245 and got stuck and feel backwards which was a scary moment - what is proper way to spot squats?

Deadlift: 135 - not sure how everyone dead lifts more than they squat? Before this last month I never did deadlifts and rarely did squats. I tweaked my back last week sneezing so did not want to push the weight.

Shoulder press - 115

M/5'8 1/2"/160/31

BS:315lbs
SP:145
DL:335
then row 5k

Rough day at the globo-gym.

BS 205
SP 125

Very sore knee impeded my BS, and then the knee AND the back warned me not to even try the DL. Very disappointing, but like Jim D., gotta live to fight another day. At 24Hr Fitness, Camarillo, CA.

Great job Kelly, rox, bird, Jim D, Carole and Kevin, NikNichols, and awesome work cosmo! You're lucky Bingo, that sounds pretty fun. You're lucky too Kim, keep up the good recuperation.

My friend became a trainer at a non crossfit gym and he is acquiring a lot of information and he was instructed on the deadlift to try and keep the arms inside the knee, modeling the romanian deadlift. He said I should try it inside because it can help you add more weight and at the same time keep your back straight. Comments or thoughts please for advice?

231 squat
143 oh press
309 deadlift
683 total

CFWUx3

-6 kip/9 at 64# --> 5 kip / 64 --> 2 kip /64

-8 dips / 28 --> 6ish / 28 --> 6ish / 28

squat

185, 205, 225

DL

205, 255, 275f

press

115, 125f

Total = 595

I am new to cross fit and this message board. ive been doing the WODS for about a year now but have not posted any times or numbers. i figure this is as good a time as any to start
BS 365
SP 225
DL 415

BS 320
Overhead 205
Deadlift 405
Total 930

Drinking the Coolaid!

I could be getting sick or the weather just destroyed my allergies. Looks like I will have an early day off. I hope to be back tomorrow.

sq 285
sp 125
dl 345

BS 405 +20
SP 185 -10
DL 455 same
1045 pr

BWT:206
sub cindy
as many rds you can in 20min
5 130off assisted pull-up
10 35lb short bar
15 squats
9rds and 5pull-ups

M/5-10/200/39 yrs

DL- 405# (PR by 20#)
BS- 305# (dropped 10#)
SP- 155#

CFT- 865 (PR by 20)

Semper Fi!

M/35/6'/213#

press = 150pr
squat = 300pr
deadlift = 310pr

BS: 245#
SP: 185#
DL: 315#
--------
Total 745#

Back Squat 315# 3/4 squat; 365# 1/2 Squat
Shoulder Press 155#
Deadlift 315#

I am going on the "master clense" diet with my girlfriend for a week. I am in great shape and just want to get rid of all the excess toxins. I still plan on working out a lot and would appreciate any comments or helpful advice on the topic. Thanks.

Rx'd 880 lbs. Back squat 315 (PR is 335), SP 160(=PR), Dead lift 405 (PR is 435).

Not a great day. Maxed out my bench press yesterday and saw this as a grand experiment to see if I could handle ME days back to back. Guess not, felt weak and drained, although strangely the SP was the least affected lift. Next time I need to schedule better, and I have a pre-scheduled rest for the end of this week, looks like I need it.

315 squat
135 sp
315 DL

Taking a break from the weights this week.
Joints achy.
Been a little under the weather.
Light cardio this week.
Regain momentum for the next 6-8 week cycle.

f/47/5'7/148

Laura

SQ - 415 (PR)
P - 185 (PR)
DL - 460 (PR)

CFT = 1060.

1100, I'll see you next time.

Been doing crossfit since Nov 09. Already cut my 5K from 24:11 to 23:15 and brought my CFT up from 505 to 560.

It's a start!

2X CFWU

CFT: 665
BS: 200-220-225(f)
P: 120-125-130 (could have gone a bit heavier)
DL: 270-290-315(pr)

Actually did this yesterday to see where i'm at and officially start crossfit.

squat-315
shoulder press-165
deadlift-350
total-830

m/27/5'11"/196
as rx'd
squat 370
shld press 170
deadlift 380
total 920

m/38/6'/185
squat 390
shld press 160
deadlift 410
total 960

m/36/5'11/213

BS: 285 (pr)
SP: 155
DL: 330

Total: 770(PR)

300 + 155 + 300 = 755

First CFT:

BS- 255
SP- 135
DL- 315

M/41/227/6

Deadlift 375 395 405 (PR 355 Dec 12th)
Back Squat 285 305(fail) 305 (PR 265 Dec 12th)
Shoulder Press NA NA NA (tweaky shoulder)

Could have pushed shoulder but not worth it.

NEW CFT 405 305 145 = 855

Deadlift 210
Squat 200
Overhead 130

Height 5 ' 7" Weight 150

Bf% 12

Just getting into crossfit seems pretty fun so far

235-155-335 = 725pf mil press fail at 160!
155-75-175 = 405pr

M/32/6'1"/175

Squat - 285
Press - 140 PR
Deadlift - 365 PR

Total - 790 PR

Total 883
Squat 344, shoulder press 170, deadlift 369.

About 100lb off my PR, but this was done in my garage with my own weights, not at LA fitness.

Plus the PR was over 2 years ago and I'm working back up to it.

(45 yo, male, 260 lb)

Deadlift: 345
Squat: 345
Shoulder Press: 155

CFT: 845

Squat- 250
Shoulder Press - 155
Deadlift - 300

CF Total - 705

m/27/190/6'2"

Shoulder press 185
deadlift 475
back squat 315
total: 975

m/34/240.

M/19/bw165/5'9

PR'd on ALL of em.......this whole paleo-ish diet thing must work!

BS- 305 (275 previous PR)
SP- 145 (135 Previous PR)
DL- 335 (305 Previous PR)
CFTOTAL: 785 (715 Previous PR)

Finished it off with the 5k row from yesterday at 23:55. Ouchies after that Squat and DL.......

Colossians 1:17

in kg:
DL 88.5
BSq 61
Press 40.5
CFT == 190kg /418lb

For the BS, I ran out of weights.
For the Squat, ran out of space on the bar for the wee weights. :-)
For the Press, just ran out of muscle - form was a bit push-pressy.

All personal bests. Thanks, Coach.

Was hoping to do my first ever compare-to, having started in in early Dec, but my post of 091212 has evaporated. Hey ho.

Now to stretch off....

[m/38y/195cm/78kg]

cool pic!

CFT:
BS: 130kg (-10kg)
SP: 60kg
DL: 166kg (+1kg)

total: 356 (-9kg)

haven't done the cf total in a looong time. could've gone harder on the BS but didn't have a spotter. stuck at shoulder press. could've gone higher on the deadlift.

32/5'10"/210

BS: 340
SP: 175
DL: 420

Total: 935

34 yom 225 bwt

total
360 on squat (+5)
190 press (+5)
500 deadlift (+5)
total 1050 (+15)

Question for all crossfitters with bumper plates. better brand? Rogue or Wright. Are they both good. I've been pricing and they are relatively close in price. Any advice posted here or e-mailed to me, even better, is greatly appreciated. Thanks.

125 kg squat
70 kg press
170 kg deadlift

= 365 kg total. My short term goal is 140+80+200=420 kg total, that's 926 in lbs. 1-rep back squat is the weakness, even though I do a lot of squats otherwise.

Oh yes, everything barefeet, which added a lot of strength.

F/26/5'4"/116

CF Total:
BS 195 (+20)
SP 70
DL 210 (+35)
Total 475 (+55)

CFT: 915 (pr by 40#)
BS: 365
OHP: 165 (strict, no knees)
DL: 385

Only my third WOD. Already addicted! Numbers a bit DEPRESSING today though...

squat-225
press-135
deadlift-235

ok so i have not worked out in a while and i did todays wod and my new crossfit total is 635

CG E-City CrossFit;
Leary;
Squat-315
SP-165
DL-385
Total-865
Got greedy and went heavy too soon:)

m/170

CFT
Back Squat- 275 (pr tie)
Press-145 (-10)
Deadlift-395 (-10)

Total= 815 (PR tie)

BS - none (knee recovering)
DL - 395 PR
SP - 145

21m 5'9 bodyweight : 165

BS : 325
Press : 165
DL : 405

total : 895

sooo close to 900

Been a while....wanted to get to 800 so quit at the DL when I got to 330...didnt want to push it too much:

295, 175, 330 = 800

is this it? i like to sweat during my work outs and like a little more variaty and time in the gym. the work outs seem tough but just not enough variaty idk if i'm doing something wrong i'm doing the work outs of the day and i'm not impressed.

who are these people who shoulder press 225+? how do i get to that level?? bad day for press-only 175, down from 185 PR. went for 1000# today, came so close but couldnt keep the grip at the top of 455# DL. so officially:
Squat-375 (215% BW, very pleased!)
Press-175 (BW)
DL- 405, should have been 455.
total 955#. i'll get there.

BS: 255
SP: 135
DL: 405! PR

CFWU x 3; std
BS: 215 (+10)
SP: 155 (+20)
DL: 275 (+20)

Total 645
1st time I've done a Total in months, still off from last spring before elbow injury.

31/m/195

BS 295
SP 135
DL 315

CFT 745

Re: toddly post 204....if you feel like doing more, chances are you aren't pushing yourself near hard enough in the workouts (not necessarily today's WOD, but the metcons). If you take your time through the wod's they may seem easy. If you mash the throttle and push yourself as hard as you can, you will have no desire to do anything else.

@toddly - if you are looking for more variety or workload try adding a strength component to the end of your workout (like a five rep max of thrusters for 5 sets) on days where it is a met-con. If you do something strength based like the CFT then throw a short Met-con at the end or a 2K row. Just my 2 cents from someone who initially didn't like the thought of only working out 20-30 minutes a day.

21/m/177lbs

backsquat- 425
shoulder press-155
deadlift- 425

total- 1005

M/35/73in/190#

BS 280
SP 140
DL 315

CFT= 735

M/25/5'7''/165

BS-365
SP-165
DL-405(pr)
Total-935

First CFT, Can't wait till next time. I LOVE CROSSFIT!

32/5'7/180lbs/M

BS- 275 (PR)
SP- 135 (PR)
DL- 365
Total- 775

Great workout wish I would have done better just couldn't move the weight like usually. 6'1 205 squat 315 sp 185 dead lift 385....total is down on everything. Just one of those days.

24/m/180

BS- 275
SP- 155
DL- 335
Total- 765

875
BS 295
SP 185
DL 395

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

Squat Warm Up: 45lbs x 5–5 – 95lbs x 5 – 135lbs x 3 – 185lbs x 2
Squat Attempts: 225lbs x 1 – 245lbs x 1 – 255lbs x 1

Press Warm Up: 45lbs x 5–5 – 65lbs x 5 – 95lbs x 3 – 115lbs x 2
Press Attempts: 125lbs x 1 – 135lbs x 1 – 140lbs x 1

Deadlift Warm Up: 95lbs x 5–5 – 135lbs x 5 – 205lbs x 3 – 255lbs x 2
Deadlift Attempts: 330lbs x 1 – 350lbs x 1 – 370lbs x 1 PR

3 minutes rest per attempt
Foam roll after
Crossfit Total: 765 PR
Compared to 091212: 745

Total--585 PR

BS 195 PR
SP 85
DL 305 PR Got it on tape.. so excited!

CFWU

SP 114
BS 170
DL 292

TOTAL 576...long way from PR of 640...

@219 Jill, NICE WORK on DL!

Post caught in filter...dang it...

What a difference Crossfit has done for my body...absolutely incredible results.

Wednesday 091104
"CrossFit Total"
Back squat 245 lbs, 1 rep
Shoulder Press 125 lbs, 1 rep
Deadlift 263 lbs, 1 rep
Total: 633 lbs

Tuesday 100223
"CrossFit Total"
Back squat 305 lbs, 1 rep
Shoulder Press 135 lbs, 1 rep
Deadlift 305 lbs, 1 rep
Total: 745

m/175/5'-11"/27

BS 315 Lbs PR by 20 Lbs
SP 145 Lbs
DL 365 Lbs PR by 5 Lbs

CFT = 825

205 SP
365 SQ
385 DL
365 BP

M/41/235

365 SQ
385 DL
205 SP
365 BP

935

M/41/235

BS - 295
SP - 155
DL - 405
Total 855
(865 still pr)

cfwu+pu x 3

back squat: 237
shoulder press: 122
deadlift: 257
CFT=616

(PR = 650)

BS-145 (PR)
SP-70 (PR)
DL-165 (PR)

total: 380

BS: 550 (PR)
SP: 200
DL: 565 (PR)

TOTAL: 1315 (PR)

M/34/70/205

32m, 230, 74.5inches

Squat=585lbs
Rear Deltoid Press=~290lbs
Deadlift=425lbs

TOTAL=1300lbs

BS: 275
SP: 165
DL: 345

Total: 785

6'/220lb/49yr/xfit since 0809

235+135+340= 755

up from 665, which I attribute to taking part in December 09 competition at the Durham NC affiliate

and also to following the Rippetoe insttructions.

BS: 255# (maybe not quite all the way down though)
SP: 135
DL: 335

Total: 725

PRs all around!

38M/5'10"/170#

As Rx: 335# (BS) + 165# (SP) + 415# (DL) = 915.

W/U sets -
BS: 45x10, 135x5, 225x5, 295-315.
SP: 45x10, 135-155. 170(f).
DL: 225-295-345-395.

New PR at 915 by 50 and my first time into the advanced category. New 1RM PR on the BS by 10#. Felt like I might have been able to pull more on the DL. But since it has been about 8 mos since I last hit 415# due to a back injury, I decided to be happy with that today. Actually, I'm thrilled that my DL is back!

34/M/6'00/194

BS: 275 pr
SP: 170 pr
DL: 410

CFT: 855 (pr tie)

Added 5 to the squat and press. Lost 10 on the dead and no time for a third stab at the dead. Off to FL for a 5 night RON.

M/29/212lbs

275 squat
205 overhead press
365 deadlift

total: 845

Started CF about 1 week ago. Wonder how I am doing as a newbie. Ran a fast 4 miles before doing this workout.
Male/32/228lbs/6'6"
DL 385#
Squat 315#
SP 165#

Score 865

Didn't want to push it too hard since I am just starting out

Squat: 290 (pr)
Press: 120 (15# off pr)
DL: 355 (pr)

Total: 765 (pr by 30#)

Stuggling with the press. Good news: both the squat and DL were no problem, felt strong.

Thanks HQ, loving the programming!

SQ: 250
SP: 125
DL: 250

CFT: 625

First time doing CFt, PRs on all three!

CrossFit Total

59/M/203 - 270 PR, 145, 365 PR = 780 PR

SQ: 275
SP: 135
DL: 405
CT: 815

Hey-

DL 415
SQ 305
SP 185

Total: 905 [my best is 1015]

M/50/5'10"/189

-K

Back Squat: 285 (PR)
Press: 165 (PR)
Deadlift: 375 (PR by 45 lbs!)
Total: 825

My 1st ever Crossfit total. Pretty happy with the results although yesterday I did the Crossfit football strength WOD which included 5x5 back squats and 2x10 presses. Oh well, maybe room for improvement next time. Very happy with the deadlift for obvious reasons - I had never tried going that heavy.

I have a question for all the veteran crossfitters out there. I have been doing crossfit for about a month and a half (maybe 7 weeks). My body is starting to feel pretty run down and I'm thinking that the one day of rest is not going to cut it forever. For those of you who have been doing this for awhile, what is the best system for incorporating rest periods into your training? Is a whole week off (doing nothing) beneficial? A few days off? Please let me know. In my years of lifting I never really took more than 3 days off in a row, so it would be a new concept to me. Thanks in advance for your input.

BS: 275 lbs
SP: 165 lbs
DL: 250 lbs

This is my first CT. I've never really gone for 1 rep max before, so this was a lot of fun!

DL: 365
SQ: 345
SP: 165

Total: 875

CFWoD 21

My first CFT and my first try for true 1RMs, though I didn't have a spotter so possibly could go higher on squat.

Sq: 110kg
SP: 50kg
DL: 120kg

Total weight: 280kg, CFT: 617

Managed to DL 130kg up, but didn't lock out hips. Grip strength was also failing.

24/m/170lbs/70"

cross fit total
BS: 285
SP: 135
DL: 405
total: 825

Squat: 225
235 (PR)
OHP: skipped,injury
155(PR)
DL: 350 (New PR up 15lbs)

total: xxx
PR is 705

BS 3x5 (235)
Press 3-3-3-3-3 (140-155-170-190-210)
DL 1x5 (335)

Quick question for everyone. I notice that almost 95% of the people on here have significantly higher deadlift totals than squat totals. For me this happens to be the exact opposite. My squat PR is 345 but my deadlift is only 275. I have played soccer all my life and my legs are significantly stronger than the rest of my body, but does anyone have any ideas why I may be opposite?

sq 335
sp 195pr
dl 375
total 905 pr

BS: 295
PRESS: 135
DL: 315

CFT: 745

First Post Ever
First CFT Ever

Squat - 365
SP - 165
DL - 395

Total - 925
M/28/5'11"/200

Only been doing CF for a little over 4 months so this was my first CF Total WOD. I Powerlifted competitively for 12 years up until about 8 years ago. I quit due to a never ending string of injuries and the everyday pain that just comes with heavy weights. It gets old after awhile. I have squatted only a handful of times in the last 8 years and only recently started deadlifting again after having had treatment for degenerative discs in my back at L5 and S1. I was a little nervous going into this WOD as I had no idea what to expect. Well, it wasn't great but was much better than what I expected and best yet, no injuries suffered in the process. The numbers:

Squat: 355
Press: 160
Deadlift: 440
Total: 955

Squat: 185
Press: 95
Deadlift: 245

CFT: 525

Back Squat - 270lbs...Underestimated strength on squats due to being scared of falling on first two attempts. Tried what I thought was going to be it with a spotter behind me and lifted weight easily. Could have probably gotten another 30lbs at least. I guess when your confident of not falling you lift better.

Shoulder Press - 130lbs...Almost got 140

Deadlift - 280 lbs

Definitely feel like I'm getting stronger and in better shape 2 weeks into doing crossfit.

340 DL, pr by 10
200 BS smith machine, pr by 10
230 SP machine, pr by 5

back squat:135 x 10
back squat:225 x 2
back squat:275 x 1
back squat:290 x 1 (fail)
shoulder press:95 x 3
shoulder press:115 x 1
shoulder press:125 x 1
shoulder press:130 x 1 (fail)
dead lift:225 x 3
dead lift:295 x 1
dead lift:305 x 1 (fail)
so 275 + 125 + 295 = 695

Humberto
m/41/150/5'8"

Limited weights; No rack; subed front squat for back squats

DL 174#
FS 130#PR
SP 92#
Total 394#

back squat: 250
shoulder press: 140
dead lift: 260

Total: 650 lbs

Back Squat: 345 (PR)
Shoulder Press: 155
Deadlift: 395 (PR)

Total: 895 (PR)

Shoulders still worn out from HSPU's on Sunday I think. Press is usually much higher than that

we both did "Garret" and 5x5 deadlifts the night before so the CFT was a hard one today:

Maria
Shoulder Press - 80
Back Squat - 235
Deadlift - 225
Total = 540

Hans
Shoulder Press - 185
Back Squat - 425 (should have gone heavier)
Deadlift - 405
Total = 1015

M/20/6'1/170

BS: 315
SP: 120
DL: 335
TOTAL: 770
ugh.

1st day lifting since I had my pec reattatched:

M/36/190

Squat: 135,225,275
Shoulder Press: 65,95,105
Deadlift: 135,225,275

F/25/128

Squat: 65,70,75
Shoulder Press: 20,30,40
Deadlift: 65,70,75

m/30/170/5'11"

BS 365
DL 335
SP 175x2 (PR)

875 (PR by 70#!)

I guess all of the hand stand push ups make a big difference in shoulder press:)

1st day lifting since I had my pec reattatched:

M/36/190

Squat: 135,225,275
Shoulder Press: 65,95,105
Deadlift: 135,225,275

F/25/128

Squat: 65,70,75
Shoulder Press: 20,30,40
Deadlift: 65,70,75

Did this workout with bench instead of back squats
29/male/160
Bench 225
Shoulder 155
Deadlift 255

CFT 635

Back Squat - 155 (PR)
Shoulder Press - 95 (PR)
Dead Lift - 205 (PR)
CFT - 455

24/m/180

Having some rotator cuff problems so stopped doing presses at 115. Subbed bench.

Squat - 285
Bench - 250
Deadlift - 360

Total - 895

804pd

sq- 255
sp- 135
dl- 345

total: 735
strength to BW ratio: 4.74

21/m/155/5'8

Got 735!
BS-275#
SP-165# (PR)
DL-295# (PR)

m/26/213#/70"

m/29/5'9"/200

First time doing CFT:

BS - 315 PR
SP - 130 PR (first time ever testing)
DL - 385 PR

800 was my ultimate goal but wasn't convinced I could hit it so I was stoked at a CFT of 830!

I love strength days.

M/25/240lbs

Squat: 160kg (352lbs)
Deadlift: 230kg (506lbs)
Shoulder Press: 85kg (187lbs)

CF Total: 475kg (1045lbs)
Previous CF Total: 437.5kg (962.5lbs)

M/24/6'/180

BS: 285(PR tied)
SP: 135 (PR 5lbs)
DL: 395 (PR 10lbs)

TOTAL 815

m/29/5'9"/155

bs 275 (pr=285)
sp 130 (pr=135)
dl 315 (pr=335)

total: 720 (pr=750)

total load 720/body weight 155 = 4.65 index (pr=4.69)

DL: 315 lbs (PR)
SP: 135 lbs
Squat: 275 lbs

My first CFT ever and it was fun although disappointing in the squat arena.

Squat: 275
Press: 170
Deadlift: 405

Total: 850

I guess thats not too bad considering I did it right after playing a full court basketball game for an hour without taking a break. Still I know I can squat more than that although I haven't maxed out in a couple of years.

Anyways 3rd week of CF, 1st CFT and I'm loving it.

I might try to squat again tomorrow because that 275 really bothers me. Everyone else put up really impressive numbers it looks like.

1st CFT!
-
bs 235
sp 115
dl 255
-
total: 605

1st CFT
m/27/175lbs

bs: 265
sp: 135
dl: 225

M/22/71/175

1st CFT

BS - 320 (PR)
SP - 115
DL - 332

Total - 767

365 BS
160 SP
370 DL

m/6'/181

M/30/5'10/146 (MTN WARRIOR)

CFT

COMPARE TO 09 DEC 09
09 DEC 09
Back squat, 1 rep 245 pounds (PR)
Shoulder Press, 1 rep 120 pounds
Deadlift, 1 rep 405 pounds yup! Not a typo (PR)
TOTAL 770

TODAY: 23 FEB 10

Back squat, 1 rep, 225
Shoulder Press, 1 rep, 115
Deadlift, 1 rep, 315

Today's TOTAL: 655, A 115 POUNDS LESS overall, I am weighting less, I am slowly progressing in the the deadlift again, i hurted my self in January so i am recovering back up, not a bad number though, no really big change for Back squats, Last CFT I had a new PR so i think it is ok, i should have try today with 245, I did try with 250 and failed (got stuck in the hole), no big difference for the shoulder press, only 5 pounds less, I also got sick more than a week ago, with a bad stomach virus that knocked me out in bed for a couple of days and make me lose about 9 pounds, I am still sore from yesterday too and slept for about 5 hours, so rest and recovering was part of dropping the numbers of the CFT.

SANTI

26/m/5'11"/180
BS=315(few reps; knee feels funny)
SP=135
DL=405
Total=855

M/14(really young)/6'/165

Squat: 225
Press: 75
Deadlift: 245
Total:545

All are personal records, been doing crossfit since the last crossfit total

BS: 285. 30 lbs off of PR.
SP: 135. PR.
DL: 345. PR.
Total: 765 PR.

1st CFT, was satisfied with my overall score, but disappointed in my squat

BS: 425 (40 lbs short of tying PR)
SP: 175 (PR by 20 lbs)
DL: 425 (PR by 10 lbs)

CFT: 1025

@kevin - #250 - when I first started two months ago my squat was 100 lb more than my deadlift. I focused on the instructions on the site and from Rippetoe and now I finally have a heavier deadlift than squat and I only see the distance between the two increasing. For me it was all about technique and core/back strength.

First CFT
Squat: 295#
Press: 155#
Deadlift: 335#
Total: 785#

SQ. 235
SP 120
DL. 295

Total 650

50/m/145
BS=230
SP=145
DL=320
TL=695
PR by 45

MGySgt. USMC M/48/6'2"/210

Been doing a little practice with the hook grip even though I have slacked off a bit overall. The hook grip works wonders. Set a new PR for the DL @ 405 Lbs. I felt like I had more but left it alone. Needed to get some homelife things done.

DL 405 Lb (PR)
SP 150 Lb
Sq 265 Lb

Total 820 Lbs (PR) up from 790.

OooRahh CrossFit

same cft from last time... 895

Squat- 335- down 20lbs
Shoulder Press- 175- up 20 pounds, maybe had five more lbs in me
Deadlift- 385- same.... maybe had more in me but i was pretty spent

I think I may have messed up the way of going about this as in warmup set, etc....

First time doing the Total WOD

BS - 225
SP - 95
DL - 305
Total - 625

I'm pleased with the overal result. I tried twice to hit 135 on the shoulder press. I should have used a smaller incriment. Anyway, I'm pretty pleased with these PRs. Onward and upward!

635# total.

bs 295 (tied PR), sp 125 (PR), dl 215 (X3, for development of form)

then i bicycled home.

aloha.

bs 255 (260pr)
sp 130 (140pr)
dl 295 (290pr)

F/26/5'4"/146

8 months with crossfit tomorrow.

BS: 165 pr
SP: 80 pr
SQ: 225 pr

CFT: 470

Squat- 255(PR)
Press-145
DL-345
total:745(PR)

Comment #118

Thanks for sharing that information with us, I was wondering how long took him to climb it ... I spend about an hour yesterday looking for that information :)

Congratulations to Nick Fowler for that achievement, for me it is an amazing PR. By the way, the avg time to climb this route is 5 days.

in kgs (lbs)
BS - 115 (253) PR
SP - 65 (143) PR
DL - 150 (330) PR
Total: 330 (726) PR
Awesome summer evening in Australia for this WOD

Set 2 PR's plus a new best Total!

BS- 275(PR)
SP- 125(PR)
DL- 395
Total= 795

sequence of lifts:
BS; 225-255-275-285(F)
SP; 95-115-135(F)-125
DL; 315-365-395 (KINDA NASTY!)

That is my Quickee post. Gotta get to work...

So EC has improved her 2000-meter row time a few seconds from last year, I believe. Excellent. Now I would like to know her training program; specifically, how much her training in the last year was general CrossFit ve. rower-specific. What was the mix, and what do you think the optimal mix would be to obtain her best rowing time. Also what was EC's goals--it may not necessarily be to produce the best possible rowing time--it might be to maintain or improve overall fitness while improving her time to a certain goal time. I would like to see an article exploring this.

40m,5'11,180

305/155/325

785

32/m/190

Squat 270
Press 170
DL 375

Total 815

BS: 135
SP: 65 (push-pressed 75 with slow lower)
DL: 195
total: 395

Had to do in reverse order -

DL: 365 (PR+10)
SP: 145 (PR+4)
BS: 275 (PR+15)

CFT: 785

Need to work those shoulders, SP is holdin my total down. I want 800 next time!

BS - 265#
SP - 90#
DL - 255#
total: 610#

At least 30# off my PR. Gotta get back into it after a few months of light work only. Didn't sacrifice form for weight. Shoulders still the weak link

BS: 240 PR
SP: 160 PR
DL: 300 PR

CFT: 700 PR

F/24/149

BS - 155# (shaky!)
SP - 85#
DL - 165#

total: 405

Squat - 235
Shoulder Press - 125
Deadlift - 295
Total = 655

m/41/5'9"/275
squat 365
shld press 155
deadlift 425
total 945

Was hoping for 1000. Started CF at the end of Jan this year. Really liking it. If I can just get my shoulder to heal properly I will see improvements next time for sure.

# 219- fantastic work on the DL!

BS: 250 (PR by 5#)
SP: 120 (PR by 5#)
DL: 295 (PR by 20#) (300-f-f-f-f-....)

I tried and tried for 300 but it just was not budging today.

CFT: 665 (PR by 30#- yeah baby!)

M/52/215/72"

BS - 215# (had hurt my groin on 100128 doing 225#)
SP - 135# PR
DL - 295# PR

Total: 645

44 m 5'8 170
bs 254
sp 175
dl 325
total 754

bw 165

subbed front squat
195x5
225x3
250x3

m/37/197

SP: 150
SQ: 300
DL: 455
Total: 905 ALL CLEAN!

Not to judge too harshly, but I have a tough time beliving the scores of those who show a SP of 220 and squats & dead lifts under 350. My experience shows me that too many people are leaning too far back or using their legs to get the shoulder press. Per the rules, no leg movement is allowed & no excess backward lean. Too many of the above scores "feel" wrong to me. I can bench over 325, can knock out Fran in under 4 min, & I can only get 150 "cleanly" on the press. I think some folks need to take another look at the rules. Their only cheating themselves.

BS 295
SP 155
DL 405

Total - 855

BS 210/280/300PR (PR +33)PR300
SP 110/150F/130 (PR -5)PR135
DL 255/325/350F (PR -12)PR337

TOTAL 755 (PR +16)

w @ 37'S

SP 95
DL 240
SKIPPED BS

M/23/72/195
It's been a bit since I've done something like this.
DL=295
Squat=235
Shoulder Press=145 Total=675
Didn't have a spotter so probably could have done a little more.

DJB 29/M/193
BS=315
SP=155
DL=410
Total=880

49/m/190

Sq 315
DL 415
SP 145
875 Total

Damn KW, it was freaking 58 degrees in there this morning, no wonder I had a hard time getting it going. Comfortable for your run I'm sure... JA

32/m/210

BS: 335
DL: 315
SP: 155
Total: 805

I must be doing something wrong with my deadlift since looking at everyone else's scores, people with similar back squat and shoulder press are doing significantly more dead lift than I did.

42yrs. old/5'9"/210 lbs

CF TOTAL: 1030

BS 385 LBS.
SP 225 LBS.
DL 420 LBS.

NOT BAD FOR AN OLD MAN!!! 3-2-1-GET SOME!!

255/110/255 = CFT 620#

m/21/6'1"/190lbs

1st CFT

235,125,345

CFT= 705

i want to crap my pants for that climber! how high up is he! that's insane!

M/45/5'10"/~73 kg/160 lb (not really sure)

#321 Nathan - If I understand Rip correctly the majority of those who squat more than they deadlift are very simply not squatting deeply enough.

BS 107.5 kg/237 lb. (best this year)
SP 57.5 kg/127 lb. (matched pr)
DL 145 kg/320 lb. (new pr!)
CFT 310 kg/684 lb. (new pr!)

Squat 200
Press 95
Deadlift 240

Total: 535

Last Total:465
Squat 185
Press 85
Deadlift 200

M/26/140/5'11"
bs 255 pr
press 135
dl 375

BS 295#, SP 145#, DL 393#
Total - 833#

M/40/175/6'

BS 315
SP 135
DL 335

can you wear hand wraps when maxing on DL?

heres my numbers
bs 315
press 160
dl 305

BW 195

Back squat, 205 (could have done more--knee)
Shoulder Press, (couldn't do; bicep tendonitis)
Deadlift, 305 (315 F)

BS - 340
SP - 165
DL - 325

Total - 830

BS was 90 degrees vs. deep due to old injuries...this too shall change once I build up/rehab.

Total

B/S 100kg (pb)
S/P 37.5kg
D/L 110kg

Soooooooo happy at getting the 100kg for my b/s, gym was empty so everyone missed my sooooo happy dance. Tried 120kg for the d/l managed to get it off the floor but did not fight enough to straighten up.

Good Fun

M/47/200

last time: 1015

this time (with a cold): 940

just wasn't feelin' the love.

225
75 x 2 (dumbells)
245

age 20 bw 170

squat: 320# pr
press: 135# tie pr
dlift: 415# pr

total: 870 pr

nice to see i haven't lost any strength picking & choosing during basketball

FRAT

Comment #315 - Posted by: Mike at February 24, 2010 6:47 AM

It's you versus you, brother. I've had the same questions, but that's what it comes down to for me. There's a lot to be said for knowing your lifts are legit.

BS- 255
SP- 155
DL- 295

TOTAL- 705

BS: 345 lbs
SP: 165 lbs
DL: 395 lbs
Total: 905 lbs

First CF Total. No chalk and didn't really push squat (had to go back to work). Dropped 405 on DL three times...lost grip. This one is for my girl Emily. No more traditional weight lifting for this guy.

RLTW!!!

M/24/6'/195

BS - 205
SP - 100
DL - 265

T - 570 (PR)

bs-255
sp-155
dl-325

total-735

f/40/174/5'11"

No rack so front squats and shoulder presses preceded by power clean.

shoulder press 100#
front squat (power clean) 170#
deadlift 235#

total: 505#

As Rx'd:
Squat: 305-315(f)-310* (PR by 5#)
Press: 160-165*-170(f) (tied PR)
DL: 405-415* (PR by 15#)

TOTAL: 890# (Total PR by 30#)

Only did 2 sets of DL due to a lot of my calluses being torn off. Luckily they didn't tear deep enough to limit me whatsoever in the upcoming WODs. So i simply called it good there to be safe so i can continue on uninhibited.
Press felt weak today, should really supplement these. I think i said that last time...
Squat felt good, should have had that 315# though. Might start doing some supplemental box squats to see how those work for me.
Overall a good day, i needed the PRs.

With dumbbells:

Deadlift 115
Press: 80

BS - 315
SP - 180
DL - 455
950

DL- 325
SP- 140
SQ- 295

Total: 760

M/22/160#

Squat 305
Press 165
Deadlift 450

920 Total PR

34/165/5'9"

www.crossfitjulia.com
Louisville, CO

f/40/174/5'11"

I'm a math teacher and yet I can't add up a few plates.

shoulder press 100#
front squat (preceded by power clean) 170#
deadlift 245#

Total: 515#

Didn't do this WOD today due to my knee and shoulder both giving me some problems. I thought it'd be smarter not to lift heavy so I did:

W/U:
5 min. jump-rope

10 Rnds:
40:20 sec.
sprint:rest

BS - 335
SP - 165
Deadlift - 355

Legs died on deadlifts

back squat: 150# + bar
shoulder press: 2 x 40# db
deadlift: 2 x 70# db

M/22/198/6'4"
First CF total

BS - 365
SP - 155
DL - 405

Total = 925

CFT 815. 305, 155, 365. Like I told Jakers, better a bad workout than none!

M/22/6'4/185

back squat 315
press 145
dead 405

cft=865

Back Squat 225 with but all the way down
Shouder Press 105 without any jerking or jumping
Dead Lift 275 with good form

245 BS
135 SP
315 DL

695 CFT

Happy with the last two, my back squats still suck.

m.37.155

m/46/167
BS-295
SP-145
DL-365

Total-805

22/m/197#

855#

Squat: 325#
Press: 145# (one of these things is not like the others...)
DL: 385#

Gotta admit, this was the first time I've actually tried a standing shoulder press. Looking forward to perfecting form and getting MUCH better at it. Will definitely go bigger on squats next time...very happy w/ the DL score though.

Big time PR for me. Increase my total from 400 to 460! Yahoo!

Squat - 165 (tied PR)
SP - 80 (PR + 5)
Deadlift - 215 (PR + 10)

Finally put it all together.

Chin up!
Olive

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

WOD
SP 125
BS 225
DL 275
Total 625

M/26/190lbs

BS-315lbs
SP-145lbs
DL-360lbs

BS: 450
SP: 200
DL: 450

CFT: 1100

Back squat: 260pr
Shoulder press: 115pr
DL: 285pr
Total: 660

1k row and Burgener Warmup
BS: 305 SP: 140 DL: 375 TOTAL: 820

300
165
300(that's all the plates I had)

CFT 765

First time doing CrossFit Total, had my knee scoped a little over 4 months ago and am well on my way back in 'the game.' I started at low weight for the lifts as I'm still not quite sure what my body can do just yet. Not to mention I still don't have full confidence in my knee yet.

as Rx
SP: 145
BS: 185(test),255, 285, 305 (form broke on this rep so I called it)
DL: 135 (test), 225, 285, 305 (again form broke)

First CFT

DL=315
SP=145
BS=280

CFT=740

m/50/5'8"/165
SP=146
BS=272
DL=311
TOTAL=729

All I can say is WOW! Crossfit is the real deal.

Back Squat-395 (PR)
Shoulder Press-185 (PR)
Deadlift-345 (PR)

CFT-925 (PR)
Previous CFT-780

m/37/184/72"

BS=295
SP=145
DL=375
Total=815

BS 385 PR
SP 180 PR tie
DL 455 PR
Total 1020 PR by 35#

BS: 405 sad thing is I believe I could have done 430

SP: 175 Need to improve

DL: 500

Total: 1080 Next time at least 1100

M/36/187

first cft

BS - 225 pr by 20#
SP - 145
DL - 275 pr

645

felt good. def got sum more for the next one.

m36/172/5'8

BS-275
SP-180
DL-340
795 slackin

BS: 235
SP: 135
DL: 300 (PR)

670 (PR)

BS: 305, SP: 165, DL: 345 = 815

Compare to:
091104 - BS: 290, SP: 160, DL: 335, Total = 785
090629 - BS: 285, SP: 155, DL: 280, Total = 730
090524 - BS: 285, SP: 165, DL: 335, Total = 785
080813 - BS: 275, SP: 160, DL: 305, Total = 740
071226 - BS: 275, SP: 153, DL: 330, Total = 758
071128 - BS: 270, SP: 158, DL: 330, Total = 758
070901 - BS: 265, SP: 148, DL: 319, Total = 732
070704 - BS: 275, SP: 145, DL: 287, Total = 707
070601 - BS: 260, SP: 145, DL: 290, Total = 695

m/19/5'11/156

first CFT
BS-100kg, 10kg PR
SP-50kg
DL-115kg, 10kg PR

total: 265kg/584lb

BS: 315
SP: 155
Dead: 315

Total - 785.

PR's all around. Still not a 100% max effort. I am still protecting my low back.

Squat: 235 lbs (not too bad for me)
Press: 105 lbs (abysmal!)
Deadlift: 255 lbs (PR!)

Total: 595 lbs

I was pretty euphoric after these lifts, I almost felt like I could fly. It was pretty awesome.
-Natty

BS: 305
SP: 175
DL: 335

Total: 815

Squat 285, shoulder press 135, dead lift 205

S - 215
P - 135
DL - 315

255 BS
140 SP
295 DL

690 total

I also did Bench beforehand, just to see where that was in terms of 1RM.

Bench: 200

CFT: 570
Squat - 210
Press - 110
Deadlift - 250

Theresa: 540!!!
BS - 195
Press - 80
Deadlift - 265
(now---get the press stronger)
Last CFT 525

BS: 205
SP: 115
DL: 285 (pr)

CFT = 605

M/6'0"/185

820(PR)
305/155/360

Prev:
810
305(PR)/155/350(PR)

785
285/155/345

F/40/5'6"/130
bs 185
sp 70
dl 115
total 370

Deadlift - 155kg (PR by 2.5kg)
Shoulder press - 60kg (failed 65!)
ran out of time for squat - because did angie in Pr time of 22.32 :)

M/32/5'9"/152

Squat: 250
Press: 115
Deadlift: 315
Total: 680

Yikes, weak day! That's 20lbs less than last time. I haven't done squats for a long time - since November I think, and lost 15lbs in those. But deadlifts I've done more recently, and still lost 10lbs there.

Squat: 295
Press: 145
DeadliftL: 355

Total: 795

As rx'd. Bw today = 173.

BS: 300 - 310 - 320 (PR)
SP: 140 - 150 (PR) - 155 (f)
DL: 365 - 380 - 390 (f)

Total: 850 (PR)

Good day. Felt really strong in squats. Call me crazy, but I wonder if the speed day from earlier this month helped - the bottom part of the squat is usually my sticking point, and I had less trouble down there than I anticipated. Happy with shoulder press too - 150 was starting to come back down but somehow I recovered to get it up. Deads felt heavy today, but 390 would have been PR, and I had a chance with it.

42/m/176cm/73kg

BS 110kg (120kg PR)
SP 65kg (67.5kg)
DL 161kg PR (150kg)

CFT 336kg (337.5kg PR)

Better DL, but worse BS and SP. Have to work on those.

2191 Meter Row in 10 minutes.
3.12 mile run in 26:02.
---
Back Squat- 5 X 95; 5 X 115; 2 X 135; 2 X 125; 1 X 145; 1 X 155 (FAILED)
Shoulder Press- 5 x 65; 6 x 70; 4 x 70; 3 x 75; 2 x 80; 1 x 85*---more of a push press.
DL- 5 X 115; 5 X 145; 4 X 175; 2 X 195; 1 X 210; 1 X 220; 1 X 225.

TOTAL of max's- 455.

It seems like my squat and deadlift keep getting worse...

Back Squat: 295
Shoulder Press: 120
Deadlift: 275

23.m.137.65"

as rx'd
BS: 250
SP: 145
DL: 315(PR)

Total: 710

Last Time/PR:
BS: 260(PR)
SP: 145
DL: 305

Total: 710(PR)

Running a couple of days behind on the WOD. My 1st CF total, been doing CF about 2 weeks.

M/39/195#

Back Squat: 360#
Shoulder Press: 170#
Deadlift: 365#
Total: 895#

Not too happy with that...how did I only dl 5# more than my squat. A bit frustrating but a good benchmark to start.

20 years old 5'11" 205lb
just started crossfit not to long ago. i love it so far!
dead lift: 435 squat: 275 shoulder press: 165 total:875

M37/160lbs

Squat 250PR
Press 125
Deadlift 300 (ran out of weights/10-15 more lbs)

BS - 140kgs
SP - 55kgs
DL - 160kgs

308+
121+
352
----
CFT: 781

BW: 88.9kg

Set 2 PR's plus a new best Total!

BS- 275(PR)
SP- 125(PR)
DL- 395
Total= 795

sequence of lifts:
BS; 225-255-275-285(F)
SP; 95-115-135(F)-125
DL; 315-365-395 (KINDA NASTY!)

That is my Quickee post. Gotta get to work...

Oh, BTW, the Dropkick Murphys show was AWESOME

BS - 155 (175PR)
SP - 80 (tied PR)
warmed up for the deadlift but just didn't have it in me today for DLs - switched to bench press

BP - 120 (PR)

new to DL's and SP. was too sore/tight to do squats safely.

DL 255 (PR)
SP 115 (PR)

followed with a long ab workout and forearm rollers

264
286
121

tot: 671

m/41/6'0"/195

no squat rack available at gym affiliatd with hotel...sub'd:

35# dumb bell thrusters x30
75# snatch x30
75# split jerks x30

Did it in the wrong order, but whatever:

Shoulder Press - 135(p),145(p),155(p) PR
Back Squat - 245(p),265(p),275(f) PR = 280 but didn't have it in me last night
Deadlift - 315(p),345(p),350(p) PR

Two PRs last night and 15# light of my squat PR. Good total result.

Total = 770 PR!!

Did it in the wrong order, but whatever:

Shoulder Press - 135(p),145(p),155(p) PR
Back Squat - 245(p),265(p),275(f) PR = 280 but didn't have it in me last night
Deadlift - 315(p),345(p),350(p) PR

Two PRs last night and 15# light of my squat PR. Good total result.

Total = 770 PR!!

Squat: 325
Shoulder Press: 205
Dead Lift: 405

Total: 935 lbs

Squat: 325
Shoulder Press: 205
Dead Lift: 405

Total: 935 lbs

Well done on your BS pb Elaine. I'm proud of you. X

m/18/5'11"/165

Squat: 230(pr)
shoulder press: 125(pr)
Deadlift: 270(pr 20 lbs more)

Total: 625

good day. Go Crossfit!

m/178cm/89kg/34y
squat 140kg (308#)
press 70kg (154#)
deadlift 165kg (363#)PR

Total;375kg (825#)

m/38/195/6

deadlift - 325 pr
back squat - 225 pr
press - 135 pr

total - 685

40# more than last CF Total on 11/4/09

BS: 345
P: 180
D: 425
Total: 950

M/23/6'/195lbs

squat: 400lbs pr
press: 210lbs pr
deadlift: 500lbs

after did a max squatclean just to see where i am at: 315lbs

BW: 182

Squat: 285 (PR by 10)
SP: 155 (PR by 15)...failed 160
Deadlift: 365 (PR by 15)...failed 385, don't ask why, I had my sites on 385.

Total: 805

Squat - 295 (PR by 10)
Press - 175 - 10lbs under PR
Deadlift - 315 - ties PR

Squat-245# PR by 20
Shoulder Press-115# tied old PR (shoulders are WEAK)
Deadlift-275# tied old PR (failed @ 300#)

m/23/175lbs/5'11"

BS: 265
SP: 145
DL: 315

TL: 725

bs: 275
shoulder press: 150
dl: 300

max squat is 315 but didn't approach as i ran 5 miles earlier in the day as well as a sore knee. didn't want to get hurt lol.

20/m/5'11"/170

BS: 110kg
I'm getting back to where I want to be after retraining to get deeper into squat. Felt like I could go heavier!

SP: 65kg
Surprisingly struggled at 70kg.

DL: 132kg
Jumped it to 150kg but couldn't get it off the ground.

SP 135 same as prev on 11/4/09
Squat 295 did 305 11/04/09 but going for more depth now and a litte gunshy after dumping 315 on the catch bars not to long ago
DL 315 did 305 on 11/04/09

Added 3 sets of 10 squats at 135 with as much depth as I could get

BS: 295 (PR)
SP: 155
DL: 335

TOTAL: 785

WOD CrossFit Total
B/S 130kg (-7.5kg)
S/P 57.5kg (-2.5kg)
D/L 165kg (-15kg)

Total 352.5kg (-25kg)

Shouldnae really have done this as i'm no supposed to do b/s and d/l for another wk. only managed to bust a few stitches !could've done more wi b/s and d/l, but held back a bit !

Only two weeks into Crossfit. Weights in pounds.

DL=330
BS=255
OhP=135
T=720

BS 295 (PR)
SP 155 (PR)
DL 415 (PR)

Total = 865 (PR)

All new PR's by 10#. New total PR by 30#.

305+135+310=750

225+110+245=580

skipped DL for lower back issues
SP 145
BS 275, Nikki spotting
PM, garage

M/24/153 GregAwu

Lost 3 pounds after some mild food poisoning, decided to test my strength while I was still recovering:

BS 285
SP 135
DL 405

Total 825

m/36/5'9/182
CFWU-3. Reg. Superman. Burgener. DU.
BS: 225X3 WU
355 Excellent depth. Failed at 365. Should have tried 360. Got out of hole, but didn't push it. Good depth.
SP: 135X3 WU
160-tough
Disapp w/fail at 165
Still little nervous about locking left knee.
DL: 315X3 WU
395
Failed at 400. Thought I would have gotten it since 395 went up fairly easy, although back slightly rounded.
Ttl: 910
12/12/09:355,160,395=910
11/4: 355,155,385=895
10/13:345,155,365=865
9/9:350,155,375=880
6/29: 350,150,385=885
See 6/29 for further history.

m/31/6/205

BS-365 (Failed at 405)
SP-170 (PR is 185)
DL-405 (PR is 435)

Total-945 (PR is 985)

Total 875
BS - 315
SP - 155
DL - 405

Squats were 10lbs more than last time, but I think I probably should have gone deeper on them. SP flat - still need to work on form. DL was down by 20lbs. Last time I did this was Oct 09. Missed the last few shots at this. Since then, I've been focusing more on metcons, lighter weight and "getting my wind up." Also, nutrition has been lacking lately. As a result my CFT went down slightly. Here's what I had last time.

CFT - 885
BS - 305
SP - 155
DL - 425

25m/205
First Total: 765
BS-305
SP-145
Dl-315
Coulda pushed for more on squats and Deads but first perception of bad form was at 305/315. Pleased to not experience back pain after. I will add 5x5 of these exercises once/twice a week and see how it goes from there. Good Work everybody.

Down by 100 lbs.
Long story...

BS - 155
SP - 115
DL - 205

Total 475

Took it easy on BS and DL; maintained SP.
I dialed back and focused hard on form, which has sucked in the past.

sq 345
pr 155
dl 365
_______
tl 865

905 last time; second full week back from shoulder ordeal, pretty happy not much lost

back squat x 1
shoulder press x 1
deadlift x 1

745lbs (270,130,345) 03/02/2010
735lbs (265,125,345) 12/11/2009
735lbs (255,115,365) 11/04/2009
750lbs (265,130,355) 10/14/2009
745lbs (255,135,355) 09/08/2009
710lbs (265,120,325) 07/01/2009
720lbs (270,130,320) 05/25/2009
638lbs (255,130,253) 04/10/2009
711lbs (265,125,321) 03/10/2009
703lbs (255,125,323) 01/25/2009
683lbs (245,125,313) 10/25/2008

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

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

Total: 875 PR (900 w/ straps)

THIS TIME:
CFWU x3
BS: 285
ShP:165
DL: 405

Total: 855

"CrossFit Total"

Back squat, 1 rep - 250 (+5)
Shoulder Press, 1 rep - 125
Deadlift, 1 rep - 370 (+10)

745

Compare to 091212

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

730

(3/3)
BS: 225,275,315(f),315(f),295
SP: 135,145,155,170(f),165
DL: 295,335,355,370(f)
Total: 815 (missed PR by 55)
Insufficient warm-up and focus on BS set the tone for a mediocre CFT.

Sq 275
Sp 145
DL 385

total 805

M/38/185/5-10

Completed 04 Mar 10...

Crossfit Total:
Sqt 335 tied PR
SP 195 PR +10
DL 375 PR +10

Total= 905
Good warm up and stretch needed, did a good job of both.

Also did 100 Dbl Unders
1:54 PR
.... previous PR was 3:36 from 03 Mar 10. Finally hit 52 in a row to start.

CFT history:
15 dec 09=865
11 sep 09=885
26 may 09=825
13 apr 09=770

M/59/6-2/211

BS 220
SP 125
DL 305
total 650

As rx'd

BS 275
SP 140
DL 340

Total: 755

“O LORD, you are my God; I will exalt you and praise your name, for in perfect faithfulness you have done marvelous things, things planned long ago.”- Isaiah 25:1

BS 365
SP 200
DL 405

Total 970

M/25/5'9"/195

BS 290#
SP 165#
DL 335#

Total 790#

M/31/5'10"/210

BS: 405
SP: 235
DL: 435
Crossfit Total:1075

M/31/5'10"/210

BS:405
SP:235
DL: 435
CF Total: 1075

29/m/180

BS: 355 (fail 365#)
SP: 175 (fail 185#)
DL: 455 (fail 475#)

total: 985#

Stoked with the PRs but disappointed with the deadlift; that's less than the previous CFT. Wondering if it's due to lack of back ext bench at my new gym as I usually do weighted back exts as part of my regular warmup, and have been missing that for the last 3-4 weeks.

BS: 231 (PR)
SP: 127 (PR)
DL: 297

Total: 655 (PR, up from 627)

[655]

Gunnar: 845
Harold: 855
Chris: 585
Jen: 430

BS 330
SP 150
DL 385

Total: 865

BS- 375#
SP- 165# Shoulders were sore
DL- 405#x5 All I could fit on the bar with bumper plates. My PR is 485#.

34 yom 195 lbs. Nearing keto.

SP- 205
Didn't squat as someone wantre in
DL- 405
Probably could have gone heavier on deads but ran out of time. Felt fairly strong.
On the Sunday after my carb up I did fight gone bad with brother Bob and scored 266 (PR). Was tough but felt good. Hopefully I'll break 300 some day. Got 109 on the first round

Miss this one in Feb. Tried it 4/7/10

SP 135 (145fl)
BS 235
DL 305 (315 fl , got it about 4 inches off the deck then back started to curve)

675 PR

sq 195
sp 125
dl 255
Total 575

This is horrible. It's my worst total since the total has been a WOD!
Have a host of excuses but no one, including myself, want to hear them.

SQ-335 (PR)
SP-155
DL-335
Total-825

Not a great DL or SP day, but I am stoked about the squat, my best ever.

22/F/110#/5'2

S:235
D:240
SP:90

Total: 565

*Female (yet to compete) powerlifter using crossfit 3 days a week for conditioning benefits ontop of Jim Wendlers 5/3/1.

subbed dumbbell shoulder press (7x3)

80, 90, 100, 110, 110, 110, 110