Yes. Love me some deadlifts.

Love me some team clean and jerks.... mmm.....

Like the Men's fitness video.

Good on him for giving it a go and apart from his shocking rowing technique, he seemed to go ok.

Maybe one of his colleagues should teach him how to row.

Can any one tell us where he placed?

Did this yesterday with slightly different rep scheme, 3 sets 10 , 3 sets of 7, 3 sets of 5, then a PR of 325, 20 better than a month ago. Starting weight 135, up by 20 each set

m/42/195/5'11"

Suffering from shin splints at the moment, can't imagine doing double unders today. Doing tomorrows workout today..

WU
row 500
10 roman chair situp
10 OH squat
133x5, 177x5 DL

DL sets of 5
199 210 221 232 254

(Last set was 22 higher than last time)

I decided today to add a little to my warmup. I did way better warmups last year, and I think it helped...

Ahhh....I can give my shoulder a rest!! 3 - 2 - 1 - GO!

that CNN piece did nothing for me, it told the viewer nothing about crossfit....whatever, i guess its still good press

The CNN piece was pure garbage, but so is everything else on the news media. When you see them explain something on the news, keep in mind how tarded that explanation of crossfit was to determine what level of spin was put on the particular subject...

question from a new crossfitter

I just got a 1 pood KB and was wondering if in the KB swing, are your shoulders supposed bear the load or is it the momentum from your hams and back?

also, do they hurt your lower back to injury?

and finally, do you go to shoulder level or go all the way overhead?

Thank you

#9:

Check out the FAQ section under "kettlebells" for some great demo vids and explanations on the swing.

The power comes from a few different places. If you're using the RKC style swing, I would suggest the power comes from the glutes, hams and core as that body position is similar to a deadlift. In the American style (which CrossFit uses), I find the power comes more from an explosive hip drive--which is glutes for sure--but I don't feel it so much in the hams. To me, this version feels much more like a squat than a deadlift--but that is certainly just my opinion. I coach my clients in both styles and using the deadlift/squat comparison seems to work for most of them.

I think most on this forum would say there's no shoulder activation. The power comes from the core and hips no matter how you swing it.

CrossFit says swing it overhead, RKC says swing it to mouth level.

If the technique is poor (lots of lumbar flexion), then yes, you will hurt your back. Make sure your squat and deadlift form is pretty good and also work on that low back strength with bridges and hyperextensions.

Just my thoughts! Hope it's helpful!

how much rest between the 5-5-5-5-5' s?????

In reference to #8, CNN is pure garbage-It stands for Communist News Network. Makes sense, right? They support the Obama Admin, which is OneBigAssMistakeAmerica. Also, us American lazies know everything about food and almost nothing about exercise. Did you see the one Jay Leno show when he was asking questions about food and exercise? Everyone knew the food answers, noone knew fitness answers. To #9, you can do KB swings up to shoulder level or all the way overhead, just be careful to not overextend as it will cause the KB to flip around. The shoulders do not bear the load, you mainly use your hips to throw the load up. Anyway, yesterday, a new PR in the deadlift! 405 pounds! Still a skinny mofo though.

M/6'1"/185

I didn't think the video was that bad. Sure it was a little dumbed down, but it was mostly interview rather than commentary, which was good.

M/33/130#

235
245
265
270
275

3 minute rest in between sets, and alot of stretching after.New PR on the last set. At least i am finally over the 200% mark with some consistency

Crossfit Sri Ram Ashram, India

Bachendra BW 65kg
90-95-100-105-110kg

Arvind BW 63kg
90-95-100-105-110kg

Gautam BW 60kg
90-95-100-105-110kg

deadlift x 5:
295lbs
305lbs
315lbs
335lbs
355lbs, fail (x4)

335lbs 06/09/2010
305lbs 08/07/2009

I'm debating whether to do the 5-5-5-5-5 or instead do 1-1-1-1-1-1-1.

205/215/215/225/235 PR by 20 or 30

deadlifts...yes!!!

Hey Coach - looking for a good WEDDING WOD for my groomsmen and me to do June 19. Got any suggestions?

24/m/165lbs/70"

DL: 315/335/355/365/375

these late workouts are starting to get nice since it is getting hotter during the day

CFG NW Regional - Nice work Larry. Good luck at the Championships.

Joel Snape = Top bloke.

Just did a comp with him at CF Reading UK, top dude. All in the name of journalism too!

GO TEAM B!

#9 playhard,

There are some great training and demo videos for kettlebells on the "Exercises & Demos" page. Here is a shortcut:

http://www.crossfit.com/cf-info/excercise.html#KBs

#3
He placed 46th out of 53 competitors. I'm impressed, I can't even do double unders yet!

m/44/185

315-315-320-320-320

185
205
225
225
235 pr

i thought the CNN video made it sound like the WOD is the same every day

315
385
405
435
455 (F @ 1)

And @ #12 James... please save the political commentary for some other blog. WHile I am not a huge fan of Obama at all we're here to discuss the WOD and not your political ravings.

Deadlift 5-5-5-5-5 reps

185, 205, 225, 245, 265 (set of 3, then 2)

Should have started higher

Good Morning. Doing a little admin work from home and stalling. Watched the videos. The CNN video was just as advertised, the "fitness minute." Not much to do in a whole minute. I thought it was cool to get the mention, cool that it had a positive vibe.

Speaking of cool, just how cool was that Master's clip? I can't wait to watch the whole thing over on the Journal. You DO have a CFJ subscription, right? All of $25...pretty much priceless for all the info it contains.

It's been quite a while since we've done DL 5RM; gonna be fun to see all of the gains made today.

Forrest, #250 from ystd re: DU,

Until very recently I could only do one DU, so I did one, then a single, the one DU, etc. Only counted the DU's. I would do that for the WOD and practice DU on the side. I had a max of 16 DU ystd and strung together bunches at other times. Gotta train your weakness, find a way.

Welcome aboard.

M/42/5'11"/180

225-275-285-305-310

Al Udeid

Adam - 225-235-245-245-245
TD - 225-235-235-245-225
Julie - 115-125-135-140-140
Derek - 135-135-145-165-165

Did DL's yesterday.
DL x3 185, 225, 275, 315, 335.
Then did 3x 295, 10K2E, 50yd Farmers walk w/45lbs plates x 5 rounds.

204 lbs.

deadlift 5-5-5-5-5

135-155-175-185-205

Looked in all the regular spots, but cannot find demo/explanation for "farmers walk". Please help.

255-305-345-385x3-365-365

5-5-5-5-5

135,225,255,275,320

Gettin Better as time and training continues

220 lbs all 5x5, out of weight.
In March's 1,1,1,1,1 220 was my max, Now I'm sure I can hit at least 250... but it's time to purchase some more plates.

275
295
325
355
360 (F) 1 rep

1) 225
2) 295
3) 345
3) 395
4) 415 (pr)

done with axle bar @ hybrid athletics.

m/33/5'9"/175

225
245
265
285
315

225, 245, 265, 275, 285 (PR) - last time 255

30/M/143/5'10

Tom Cat,

Farmers Walk- Take a weight in each hand. Dumbell, KBs, Bars, Cement blocks, whatever you want to use. While keeping your arms at your sides, shoulders back and chest out, begin walking forward several feet then return to your starting point.

Well going to do the Deadlift WOD, I was debating wether i should do 1,1,1,1,1,1 or 5,5,5,5,5, hummm. I figure i might as well do the 5,5,5,5,5 regriping in every rep of each 5.

Well, have a nice one.

SANTI

Cool to see Devon's arm wrestling bit. I have had the pleasure of meeting him and he is truely a machine.

FNV.....

225

Thanks, Santi

Yeah, the CNN piece is pretty dumbed down. BELIEVE ME, I put in as much about the CrossFit Aims, Prescriptions, etc as I could. They interviewed me for 20 minutes and used two sentences. Lots left on the edit room floor. That being said, I'm glad I had the opportunity to get the word "CrossFit" some mainstream exposure. I just hate seeing/hearing myself on TV. Cheers!

32/m/5'10"/210

275
295
315
335
355

m/37/214/5'11

135
225
275
295(pr)
305(pr)

5-5-5-5-5

225-315-355-385-400

26/M/5'9"/160

225
245
265
305
285

pretty happy, previous deadlift was done 3-5 minutes after long metcon and i ended 1RM at like 250. was scared i was losing some strength.

Nothing is more pathetic than when the mind quits before the body!

THURSDAY 100610

Deadlift 5-5-5-5-5 reps

205, 225, 255, 285(PR), 315(PR)

Wow, I’m blown away right now.. When I did CrossFit Total May 8th, my deadlift 1RM was 279..now I just got 315 x 5! I am Stoked right now..

I had back surgery about 1.5 years ago and didn’t think I would ever see the numbers I had previously achieved on squats and deads…and that still may not happen. But I am very happy to see they ARE going up and the back is feeling great..It doesn’t hurt the mental aspect either! Sorry to ramble..just excited!

85 - 115 - 115 - 115 - 115

Getting there

Never done a 5-5-5-5-5 DL before, was pumped to see this as today's WOD.

225-245-275-300-315

Surprising to hit a 5RM at 90% of my 1RM of 350. Makes me think that my 1RM might be higher if I used chalk.

Taking a long weekend and traveling down to DC. Have a great weekend everybody, see you all on Monday!

F/34/5'3"/108 Deadlift 5x5x5x5x5 65/75/85/95/105 Excited my fds pushed me....most Ive ever lifted :)

#19 - great workout for you and your groomsman is Run far far away for time

275,315,335,355,375

M/28/70/165

DL 5-5-5-5-5 As Rx'd

185-205-225-245-275 form went @ 4. finished 225x2 to finish with clean form.

Butcher I'm LMAO!!

Does any one know on the team C&J did they both have to lockout at the top? How did they manage that with the height difference?

Grip in my right forearm slowly returning...
135, 145, 155, 165, 175

405x5x5

Gym was really humid and no chalk, could have went heavier.

2010-06-10: 265,287,297,302,307. Want 315 next time. 265X12
2009-08-08: 225-250 (back stiff on left side for three days) 225X15

271, 281, 281, 286, 291

36y m 6ft 194lbs- 245,265x4. Took it easy. Haven't done deadlifts in awhile.

225
275
325
345
365(15lb pr)

M/27/6'1/212

255
285
305
315
315

(New PR 1RM on this 2 days ago: 375)

Hannah (61) The outside arm of each athlete had to be locked out.

365
365
385
405
405

275 (all 5 in a row)
315 (all 5 in a row)
345 (3 then 2)
335 (all 5 in a row)
365 (1st 1-F; completed 2; completed 1; dropped to 315 and did 1 more)

Practiced kipping pullups during warm up...lots to learn and a ways to go.

as rx'd

225
245
275
295
315

did a combo of yesterday and todays workout..turned 32 yesterday but have a better physique then when i was 22 b/c of crossfit...thank you!

@#29 If you take a look at many of the quotes, or videos here daily, many are political, and we are ask to post thoughts often. While not asked today....why not say what you think.

275
295
305
315
325 (PR)

Back in November, I had completely stalled out on dead lifts. I had an absolute mental block and couldn't get past 305 for one rep due to an injury from a year before. I spent about 15 minutes with Pat Sherwood one day at a Level 2 and he got my form tweaked out just by doing reps with a PVC pipe. Since that time I have had some exponential gains. I expect to hit 400lbs 1RM soon. (Nothing special I know, but a big goal of mine for a while) I only say this because if you hit a plateau, find someone to check you out. Garage gyms are great but a quick check by an experienced coach can pay huge dividends.

NEVER QUIT!!

Oh yeah, 5-5-5-5-5's------feel like a new man and a FORGED piece of meat!

@ #29

Way to tell him to take the politics somewhere else, and then mention how you feel about current politics.

155x5
195x5
215x5
245x5 PR
255x5 PR

finished up with 4 rounds of 400m sprints 10 burpees

320-340-340-360-370
m/43/6/200

If those are what the girls look like at CrossFit Bellevue sign me up!!!!!!!!!!Great job Taco keep up the good work.

M/23/6'2/160

255
275
295-f
285
295-f

M/30/5'9"/195

275; 315; 335; 315; 315

Hands were wrecked after set 3. Need to get some chalk or possibly wrist straps.

Did 100 reps of 135lb bench press to finish off.

Great cert at Ft Meade last weekend!! Thx, guys, for helping me perfect the squat.....got some kips in, too. Finally.

Hey guys, I'm new to the crossfit game and I was curious what you guys do in addition to the WOD. Should I strictly be doing a warm up, WOD, and then calling it quits?

For instance, today I did:
a 10 minute run
5 sets of 5 front squats superset with 5 sets of 5 chest to bar chin ups
5 sets of 5 dead lifts (all at 285)
3 sets of incline bench
5 sets of 5 knees to elbows

Does this sound about right? Is there a section I can refer to for exercises I sould be doing in addition to the WOD? Sorry for the long entry but I want to do this right.

Thanks

I did some Met Con today but decided to try for a PR dead lift today. Got 305 lbs. That's 60 over my last PR and 2x Body weight +5 lbs. I'm pretty pumped!

M/22/5'6/145 lbs

225
245
265
275
285

Kevin
M/51/5'11"/169

135
185
225
275
300(PR)

I ordered a new (longer) rope for my jump rope it see if it would help for double unders. It must have helped, as I got PR's of 52 and 54 in warm-up today.

Kim-two PR's-fantastic!

Bingo-the master's video is outstanding. We just need to see you on one next year!

Sorry everyone, I JUST found the FAQ section and the message board. That should be enough to get me moving in the right direction. Of course and advise you may have is more than welcome.

Sore and weak:
197
221
241
265 (4+0+1)
221
221 (lost count of sets)

Added bench press after each DL set for some variety.

DL: 225x5, 245x5, 265x5, 275x5, 275x5
BP: 185x5, 205x5, 215x5, 225x5(f), 215x5

tried for 5x5 at 80% 1rm
375x5
375x5
375x5
400x5 90%
405x1

Good mornings 3x5x135

Matt
m/26/195lbs

135
225
275
315
365

30/M/143/5'10

There it goes, I got Dizzy about the pass out in the lifting Platform on my last rep of the deadlifts, nice feeling but weird at the same time.

Warm up:

5 x front squats with 135,
5 x Power cleans with 135
10 x Deadlifts with 135,

Working sets.

225 x 5
315 x 5
345 x 5
355 x 5
365 x 5(Started with 365 but failed to lift in the first rep, I think I didn't rested long enough to recover, so I went back down to 355 and completed the 355 x 5, I felt dizzy at the very end of this, dizzy to the point that I felt like if I was flying and watching lights flying around.

waited a couple of minutes then did weighted Pull ups. 45 x 5 put the DB down got a 55 LB DB, knock out 5 Pull ups with the 55 LB DB, put the 55LB down went grab a 65 LB DB, Knock out 5 pull ups with the 65 LB DB, put it down, grab a 75 LB DB and Knock out 3 Pull ups with the 75 LB DB. then did 3 Rounds of 20 Back Extensions and 20 GHD sit ups, didn't time it but it was very fast.

Have a nice one everybody. Nice WOD and nice feeling.

SANTI

CFWU x3

185
205
225
245
275 F

95-115-125-135-155(pr)

CFWU

275 x 5 x 5.

Deadlift 5-5-5-5-5 reps

1. 225
2. 245
3. 265
4. 285
5. 295lbs

PB is 280lbs last time.

Back held up good. I stopped at the 295 for grip failier. My grip was fried at that point, hard to hang on to the bar. My grip failed on rep 3 and I just regripped and finished it up.

135, 225, 315, 345, 345 (failed after 3 reps)

115-135-155-165-185
My PR is 200 - lifitng once.
F 35 192#

m/180/31

185 215 235 255 285

havent dl'd in a while, started to low.

started crossfitting a few weeks ago, first post though.

anyone crossfit around johnstown, pa? i own a gym and was considering affiliating. if anyone want to crossfit let me know.

275
295
315
335
345(PR)

135-155-165-175-185

185
235
285
325
285

m/22/165/5'9

225-245-265-275(pr)-285 (broken into sets of 2-2-1)

Did yesterdays and todays WODs:

Warm-up: 10 min Bike, Front Squats-5x45, 5x95

AMRAP in 12mins, scaled:

1. 5 x 135lb Front Squat
2. 10 x Pull-ups (Assisted)
3. 15 x Double-unders - these are coming along pretty good all of a sudden!

5 rounds

Deadlifts 5-5-5-5-5

1. 225
2. 255
3. 275
4. 305
5. 325

M/40/6'1"/250

Okay so I got a note from a couple people wanting to know what it was that Pat changed or tweaked that got me over my mental block. So here goes.

First, let me lead by saying that I had messed my lower back up about a year before. Not really sure how, but everytime I did DLs it hurt. Prior to that I had managed a 340lb DL but it was pretty ugly, I know. Once I healed up and was ready to start back, I really wanted to focus in on proper technique. I read the CF Journal, watched the videos, got back into the Level 1 instruction manual and really focued on the basics. Light loads were not really a problem. Up to about 270, I was having no issues. I was hitting all of the primary points of performance. Lumbar curve, check. Weight on heels, check, Shoulders slightly in front of the bar, check. Hips and shoulders rise at the same rate, check etc... At about 275lbs though I noticed as soon as I got the bar off the ground, my back would really start to feel uncomfortable. Not the uncomfortable that you feel while doing Fran, but the kind of uncomforatble that you feel right before you really hurt something. Consequently, I would drop the bar and start feeling pretty frustrated.

When Pat took a look at me, he saw the problem immediately. Although I was hitting all the points of performance, my angles were all wrong. My butt was too low and my torso was too upright. This was causing my knees to be too far forward and my shin angle was off. Consequently, when I drove upward through my heels, I was really putting a big load early on my lower back instead of more on my butt and hamstrings. He had me raise my butt up and get my shins in a position where they were perpendicular to the ground. This way when I did the initial drive from the heals, I didn't have to worry about getting my knees out of the way because they already were and all I had to do was keep the bar in contact with my shin/legs for the rest of the movement. By raising my butt, I also engaged my hamstrings and posterior chain before I ever lfited which kept me from having to fight for the lumbar curve because it was already locked in.

I know it sounds simple and it really is but I couldn't see it and therefore I couldn't get it right. Once he got me in the right position we just drilled it until I could feel it every time. Now it is pretty much second nature and the gains keep coming. I'm certain that there are many things that could still be improved and I get someone to check me out every chance I get, but it is a lot better now. For the first time in over a year or so, I really look forward to deadlift days where as I used to cringe everytime in anticipation of the frustration.

All of this to say...the CF Journal is awesome, and videos are great but there is no substitute for eyes on instruction to make you better. We focus so much on the community and how awesome it is to be able to compete with your fellow CrossFitters, we often forget that there are a bunch of folks out there that can make us better just by watching us and by us paying attention to their instruction. Don't be afraid to ask for it. I'm glad I did.

NEVER QUIT!

F/39/5'6"/155

125
150
160
170
175

M/29/5'7/162

225
225
245
265
285 (fail at 3)

I couldn't get my head in the game for this one and my form was crap for the last set; I opted to fail rather than injure something.

M / 33 / 5' 9" / 196 lb

225
245
265
275
315, fail (2 reps) PR!

225
275
315
315
225
Grip was a little weak from yesterdays double. I can go a little heavier next time.

Dead lift quints, 285-325-365-405(only got 3, but new 3RM +10).

Warm up: 1000m row, some of it hard to test the energy level which was sky high; Burgener warmup x2.

So far this week I have pr'd back squat (15 reps at 240), 6 mile trail run (40:39 on a hilly course), and now a new deadlift 3RM. I think I am seeing the benefit of resting last week.

age 20 bw 170

did AM workout at Stay Fit CrossFit
1000m Run
50 Push Press
1000m Run
50 KB Swing
1000m Run
50 Box Jump 24'

total time: 11:46

then deads: i forgot the build up numbers but maxed out at 315

Bergener warm up x3
225 # x 10 warm up
315
335
345
350
225

Probably could have gotten another set of 350, but I was somewhat lazy today.

Holy Zeus Kamper! What a week! Congrats on all the PRs. Same to you Kevin, Kim and Memmnoch. Way to go!

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

135,155,185,205,235

275-295-315-325-335

As Rx'd

225
255
285(PR)
315(PR)
345x2(PR)

First week back after foot surgery, a broken foot, & @ tears in my Rotator Cuff.

500m Row
5x45, 5x95

WOD
135-155-175-195-205

Tabata Row

Went very light since my back has been feeling wierd since starting back up. Good to be able to be back at it!

Get some, Go again!

As Rx'ed

Deadlifts 5-5-5-5-5 reps

225
245
275
295
305

Not much experience w/ DL's, focused on technique

m/41/185/5'7"

WU
1 min skip/
1 min round body passes w/ 1 pood KB x 3 rnds
DL 95# x 5
DL 135# x 5

185
205
215
225 (fail) x 3, short pause in bottom position then did the other 2 reps (is that considered a fail?)
205

Main issue with the 225 was grip...will get better !!

240, 260, 280, 310, 320 (1)

Thanks again to bingo and Jeff for CFSB, which finally got me over the 290 1RM hump after years of plateu-ing.

185-5
195-"
205-"
215-"
225-"
235-"
255 max failed @ 2

next time start heavier for sure!!

135x10
155
175
205
215(PR) by 70lbs :)

225
275
315
365 (4 only)
315

ran 2 miles- 15:42
wod as rx'd
225
250
275
300
325(pr)
225x10
ran 2.60 miles- 20:35

as rx'd: 230, 280, 320, 370, 410

thanks mas! Yeah, I'm excited, I wouldn't be making such a big deal out of this but I think it helps to remind people (self included) of the benefits of resting every now and then.

What's with "Holy Zeus!" - reading Plato? My favorite punch line from that is "by the Great Dog, Socrates!"

M/35/155/68"
185/200/225/250/275

275#

275-295-315-315-325(x3)

Getting very close to my old PRs! I'm almost back!

Also Press 1RM 145#, almost back to PR.

Workout partner BJS: 275-295(f)-245-275-275. Press: 145.

202 x 5
252 x 5
272 x 5
292 x 5
302 x 5

My 1 rep max 317, I really feel like I can beat that now, esp. since I was real sore doing this today

Deadlift (5 sets) x 5 reps x 225, 245, 265, 285, 300 lbs.
Approx. 4 min. rest between sets.

300 lbs. is a new 5 rep max for me. I'm pleased with that.

220 x 5
242 x 5
264 x 5
308 x 5
319 x 5

stayed to watch Geraint breeze through 440#. Another good day!

32/M/185

as rx'd

185
225
225
265
295

M/38/217/6'3"

As Rx'd:

185 x 5
225 x 5
315 x 5
365 x 5
415 x 2
(form deteriorated on third so dropped to 315)
315 x 3

m/39/76/215

275-295-305-315PR-275

Then 205x20

39M/5'10"/170#

W/U: power clean, 5x1 at 135-155-175-195-215#.

As Rx: 225-295-345-365-385#.

C/D: skipped.

New 5RM PR at 385 by 30#. 10 mos since I last tested my 5RM. I'm happy with the progress.

300-300-300-300-300
Really hard at the end but i needed this strenght work!

lol a two person clean and jerk is so dangerous. but still awesome.

255, 275, 285, 295(f), 245

(PR = 305)

M/44/180#

As Rx'd
225
275
295
315
325

225
255
275 (fail on 5)
275 (fail on 4)
225

My grip was letting me down. Everything else felt fine but 275 was slipping out of my hands with each rep.

145,155,165,175,185

825 total
previous 775

335
345
355
365
375

315x5
350x5
385x5
405x5
410x5

m/36/187

205,265,315,355,380 pr for 5

26/m/5'11"/175
225-275-315-335-355(PR I think)-375(2)-375(2)
just couldn't keep good form on 375 and didn't want to hurt back

m/21/5'10"/195

185
205
230
250
265(PR)

185
205
225(F)
220
225(PR)

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
300lbs x 5
3 minutes rest per set
Foam roll after
Compared to 090808: +25lbs on last set

still kind of skittish about a low back strain a few weeks back.

185
195
205
215
225

245
255
265
275
285

Did these sets on a 2 minute round timer. Feels good. Hitting these weights at these reps with timed rests, I found my grip was the weakest link, and the closest to failure.

185
185
185
205
205

Did a modified Cindy before the deads

AMRAP 15 minutes
5 pullups
10 pushups
5 power snatch 95#
10 rounds + 5 pullups + 10 pushups

Then on to deads, feeling tired
135 x5
185 x5
225 x5
275 x5
325 x5 (pr)

Good day

11185/215/235/235/235
bw 150

32/F

135
155
175
185
195

Felt strong. Go heavier next time.

205, 225, 255, 265, 275

M/47/170/5'9"

As Rx'd:

185 x 5
235 x 5
285 x 5
305 x 5
315 x 5

Felt so good today!

185
225
315
335
350 (PR)

Wonder twin powers, activate!

m/165

275
315
345
365 PR
375 f

m/25

245
255
255
265
265

135
155
165
175
180(PR)

m/36/6'3"/205

225
255
275
315
335

did d.l couple days ago

Today
Back squat
1@320
3@300
5@275
7@ 255
10@225
20@135
30@45

WOD

AMRAP 12mins
5hspu's
10 rig dips
15 squats
20 pushups

8 rounds completed

Last Time:
225
245
295
305
315

This Time:
225
275
300
320(pr)
340(pr)

255
285
300
310 (pr)
295

Feeling tired today with 4 straight days of wods and baseball last night and a lack of sleep.

Left well enough alone and didn't push it on last round.

Off for a few days in baseball tourny.

M/38/163
245-335-355-375-335

95-115-125-135-145

Lower back was sore tonight - SO - wife and I decided to make up a workout of our own:

4 RFT of:
(20) burpees
(30) situps (butterfly on floor)
(40) squats

John - 16:49
Jen - 17:09

*lot harder than we thought it would be - nice workout though!

Warmup of burpees and pullups, 3x15

185/205/225/225/225

Right shoulder has a Torn rotator cuff; Surgery is in my near future
PT then WOD
Started at 135-205-255-285 then 305 5 x 5, shoulder felt fine, but I didn't want to push it.
m/52/215

34/M/6'00/195

5 x 295
5 x 325
5 x 345
4 x 355 (f@5)
2 x 350 (f@3)

Started midnights last night - slept 5 hours today. Everything felt heavy.

315
295
285
275
265

started high and ended low.
21/m/155/5'8

1 - 110kg x5
2 - 114kg x5
3 - 116kg x1 (FAIL)
4 - 114kg x4
5 - 114kg x4

Greetings from Brasil :)

m/47/176
225
275
295
303
315

m/45/6'1"/190
275-5
325-5
330-5
335-5
340-5

275
285
295
315
325

225
245
265
285
300

m/29/69"/181

Nick
5x 265
5x 295
5x 315
5x 335
365 365 365 (fail) 360 360 (fail)
meredith
5x 115
5x 135
5x 155
3x 165 1x155 1x 145
5x160

80# dumbell
105
155#
175#
205#

i had to use a curl bar but it worked.

130 x 5

M/27/186/6'1"

275x5
295x5
315x5
365x5
385x5

Wasn't gonna go up after 365, but training partner (Jared) told me to go for it.

315, 325, 330, 335, 340lbs

155,175,175,190,190

175
185
195
205
215

M/53/8'0"/209

"Illegitimi non carborundum!"

225 for all sets

F/27/137/5'1"

145
165
195
215
225

225-255-295-310-345;
250xDU (3:35)

m/31/184

185, 195, 205, 215, 235

225-275-295-315-295

5 @ 135
5 @ 185
5 @ 225
5 @ 275
5 @ 315 (difficult but completed)

next time start with atleast 225.

215-225-240-265-280

250
270
290
300
300

Followed by some ring work, handstand practice, and 3 mile run.

m/38/192

275 - 10 reps
325 - 3 reps
325 - 5 reps
325 - 5 reps
325 - 5 reps
325 - 3 reps

as rx'd

245
245
275
245
245

Form a little sloppy at 275, so dropped back to 245. May work up from 225 next time.

225
245
255
275
285

185-225-275-295-315(f1)

My PR for 1RM is 315, I lifted 315 four times! I'm thinking my 1RM has increased!!!

225
255
275
305
315, failed after 3 reps, rested and finished the last 2.

215
235
255
275
295

225-255-285-305-335

previous pr was 255

Had only 255 with me

205
225
245
255
255

Deadlift 5-5-5-5-5 reps

315-335-345-365-405

225
245
225
135
135
135.....

worked on form need to let gorilla come out

M/39/182

5x5 deadlifts

245,245,245,245,245

last few reps were ugly, but this was a PR 5x5 for me.

After- 21,15,9 deadlifts, 155lbs. 15 and 9 sets were broken, so this was a fail.

M/32/5'9"/150

285
300
285
285
275

cfwu, 135x10, 225x3

5-5-5-5-5
275
285
295
305
315

225
245
265
285
305

225 245 255 265 275

could've done more...should've started out higher

225
245
255
275
295
I could have done much more but that's all the weight I have in my garage.

220 (3 then 2)
232 (3 then 2)
220 (5 in a row)
220
220

1) 185#
2) 205#
3) 225#
4) 275#
5) 300#

5x5 Deadlift:

245
265
285
300 PR
300 PR

Pretty sore/weak today, lower back was rounding a bit, so called it short

125/215 warmup

285 light set

315 work set, back rounding, called it. (easy, though)

I am so bad at DLs but I love when we have them

Rx'd

265
275
290
305
315

PR by 35 #'s

205-235-255-285-305

Changed WOD to 5x5 thrusters (see WOD post two days prior)

Tim: Not as RX'd, 135-135-135-155x3PR-135x4. Felt great with this workout with the exception of 4th set 3rd rep, did not keep my ribcage down, same on last set.

Shara/30/F/68/138: Huge day, first strict pull up, then did two more. Worked more kipping drills- learning to cycle kips- and popped off one and cycled for a second, almost getting it.

THEN: 75-75-85PR-85-85

Cheers from Bangkok!

185
205
225
240
255

m/41/6'0"/191

225
225
235
245
255

135/185/205/225/235

M/47/6'0"/240

135
225
275
315
365

next time going higher

42/m7176cm/74kg

Worked on keeping my butt down and rising butt and shoulders at the same rate until the bar is above my knees. I have absolutely no awareness if my butt moves before the bar leaves the ground and needed constant feedback from my peers.
Worked up to 90 kg. I could have lifted much more, but only at the expense of proper mechanics.

340
340
340
355
365
All PR's!!!!

in kg:

90
100
110
120
125

m24/6'1"/163 lbs

Nick, if you thought the rowing was horrible, you should've seen my toes-to-bar. WEAK.

Charlie - it wasn't *JUST* in the name of good journalism. I really wanted to pull a truck, too.

I am 53 yo with a history of back problems - damaged discs since 18 yo (How time flies!); my back X-rays show all kinds of damaged discs. I'm ok doing reps at 225lb. I have debated doing squats or dead-lifts at all. Definitely want to progress slowly. Thoughts? Advice?

M/27/5'9"/140#

45
50
60
70
90

First WOD! Excited about Olympic bar I picked up two days ago. Taking it slowly and easing in.

250,305,305,305,305

Deadlift 5-5-5-5-5 reps

70kg, 75kg, 80kg, 85kg, 90kg

Took sooooo long, ended up later home than planned. Not use to doing 5's struggled with them but then again hardly do D/L's as the gym is always so busy and I have to wait till it empties out to get a space on the floor. Shame I can't D/L at the squat rack.

Good Fun

255
265
275
275
285
AM, garage, patchnight. clean paleo for a week now

135
225
315
315
315 X2 Reps
295 X3 Reps

not bad for a sprained ankle

CF gurus -
I'm M/34/175, getting back in shape after a long layoff. Any good ideas on a starting weight for deadlift, squat etc.? Just to give you an idea, a few WODs ago I was doing thrusters at 45lbs x 30 reps and I. was. smoked.

Thanks

3!5
335
365
385 x 3
385 x 2

295
315
335 (PR)
365 (PR)
345

50# PR. Felt good, so I went heavy on 4th set. Glad to have gotten it, but my back was rounding pretty bad, so I went back down on the last set. Had to really fight to keep that lumbar curve.

Deadlift 5x5
275 - 285 - 285 - 295 - 305

M/49/6'3"/195

275
285
295
305
320

34 yom 220 bwt

warm up 2rds of
500m row
15 burpees

3-3-3 push press
175-185-195-200(failed on 3rd rep)

WOD 1
1000m run
50 45# push press
1000m run
50 53lb kb swings
1000m run
50 24" box jumps
time: 15:57

WOD 2
deads 5x5
335/355/375/395/405

225x5
245x5
265x5
275x5
285x5

M/ 36/ 132 lbs/ 5'-6"
I did a totally different WOD. I did 5 rounds of heavy Sumo Deadlift High Pull followed by 100' walking lunge with weight plate overhead
85 lbs SDHP x 10 + Walking Lunge with 25 lbs OH - 50'
95lbs SDHP x 10 + Walking Lunge with 35 lbs OH - 50'
105 lbs SDHP x 7 + Walking Lunge with 45 lbs OH - 100'
115 lbs SDHP x 7 + Walking Lunge with 45 lbs OH - 100'
125 lbs SDHP x 6 + Walking Lunge with 45 lbs OH - 100'
135 lbs SDHP x 4 + Walking Lunge with 45 lbs OH - 100'
After 125 lbs I wasn't getting the bar over my chin, I stopped and went back to 95 lbs and it smacked me in the chin so hard.. Good WOD.. no time just keep on working on form with some good burns in the legs.. I did 3 x 12 toes to bar and some foam roller stretching post WOD.

As rx'd

185x5
195x5
205x5
215x5
225x5

M/50/153/1-1-06

185
225
235
245
255 x 1

185 x 20 (PR is 205)

Got some hamstring and low back fragility. Weird, old guy stuff.

9:58 as rx'ed

M/37/185lbs/6'

M/37/185lbs/6'

275, 295, 315, 315, 325

275
285
295
305
315

form started getting crappy on last set.

DL peaked @ 325x5; 100m pinch grip walk w 25#

m/51/162
179
223
247
269
269

225
245
265
275
285
295(f, felt unsafe)

CFWU X 3 (exchanged dips for HSPU)

275, 295, 315, 335, 345 X 2 the rest at 315

135 x 5
225 x 5
275 x 5
300 x 5
225 x 5

185
205
225
245
255

275 - HARD
275 - MODERATE
280 - HARD
280 - HARD
285 - HARDER

max'd at 300 in 090808 comparison :(

275
315
325
335
365

should have gone for 375 or so. last 5rm was 385 but that was a few months ago while i was doing crossfit football and a lot more heavy lifting.

225
275
285
295
300

M/28/5'9/165#
205
225
245
275
275(failed after 2nd rep)
My hands failed me but this was a great PR for me

up to 275 for 5, pretty easy...PR but I suck at deads, getting better though

20 min - 10 push up/15 DU's/20 M OH Lunge(35) - 11 2/3

in kgs: 110, 115, 117, 120, 122

In kg: 90-100-115-130-135
BW: 75kg

In kgs

BW 85kg

deadlift
160
170
180
190
7 reps on 205, just wanted to see what I got

Gunnar: 365#
Paul 385#
Jen: 215#
Shaun: 455#
Chris: 285#

Man, my back will not loosen up. Maybe heavy deadlifts will help... ha!

225
315
365 grip failed at 3, should've gone up slower.
Unavoidable break due to annoying people.
335 grip failed at 4
315
315
315

M/23/170#/6'

1)225
2)225
3)245
4)265
5)265(f)

5 X 5
115# cleans

M/39/6'1"/200#

275
285
295
305
315(PR)

225, 275, 315, 325/355/365(New PR), 315, 275

New PR by 50lbs.

m/31/218

185
225
245
275
315

Forgot to post

225/245/260/265/245

275/300/305/315/315

305/325/345/355/375

23 / M / 5'9" / 135lbs

210-210-210-210-200, all sets broken

I should have done 195 or 200 straight across, but I got greedy.

m/49/178

275x5
295x5
305x5
275x5

still curling my arms on the heavy sets

225
305
305
355
355

As Rx'ed

135
225
275
295
315

275, 285, 295, 305, 315 - 3-4 min. breaks

115
125
125
125

went light because back was hurting

M/22/171/6'2"

Deadlift: 5x5
225, 255, 275, 295, 315 (PR)

Also did:
Bench: 5x5
135, 165, 185, 195, 205 (PR)

in a hurry this AM

1x 5x 225
3x 5x 275

WOD Deadlift 5-5-5-5-5

130kg-130kg-135kg-140kg-140kg

All down,but back not right,i'm always there or there abouts at 150kg-160kg for 5's,so well down,will do again when back feels right.

WU with hip ex / ghd x 3 sets, light squats, roll then DL 5-5-5-5-5

185-275-335-365-405x3-385

used belt and alternating grip on 365+ sets. Not enough pep to get 405 for more than 3. Next time.

later,
b
m/33/5'8-1/2"/166

5 x 145
5 x 195
5 x 235
5 x 255
5 x 275

Hurt my back during deads on Nutts 2 weeks ago so taking it easy for a bit.

275, 280, 285, 290, 295

Daniel
135 x 5
185 x 5
205 x 5
225 x 5
255 x 1
255 x 1

225
245
255
265
275

5x100k

185
225
275
315
335

M 36/5'10"/170

225-----

Missed - Stomach Flu

m/31/5'11"/180

As rx'd,

335, 345, 355, 365, 375 (4+1, grip gave out)

205
225
235
245
255

m/41/6'0"/155

in kgs

130,130(4+a(grip)),130,135,135(4+a(rounded back))

225-275-295-305, lost form dropped to 275 for last set.

225
275
315
335
345

225,245,255,265,275

175
195
215
225
235

think I'm going to have to hit my old college gym for deadlift days. Snap Fitness is not loving me. I want to push myself to failure, but I think I'm holding myself back bc I don't want to get booted for dropping the weight. :/

CFWU.

255#. Focused on form today.

275 x 5
295 x 5
315 x 5 (pr)
325 x 5
335 x 5 new pr

old pr was 295 approx a year ago!!!

275 x 5
295 x 5
315 x 5 (old PR)
335 x 5
345 x 5 (new PR)

Strting an awkward schedule now so did this and 6/13/10 in one day 185-205-225-245-260

Played footy instead

(135)
185
205
225
235
245

225
245
265
275
295

all in kgs
102
122
122
122
122

CrossFit warmup followed by WOD as rx'd

WU 154 x 10
1. 242
2. 264
3. 286
4. 308
5. 308
wd 154 x 10

10 L-sit pull ups.
20 handstand pushups

225
275
305
325
345PR(325 last)

CFWU x 3

#185
#225
#225
#225
#225

Frt Squats; 135/DblUnders 3 small sets, 2 x PAC laps 1:28, 1:29

365, 375, 385, 395, 405

done with fat(axle) bar

315-345-365-385-405

185, 225, 255, 275, 295

435x4

CFWUx2 (after 8 already)
5x45, 5x135, 5x225 warmup
275-275-275-275-275 could think about going heavier next time
10x225, 10x95 right arm DL, 10x95 left arm DL warmdown

Matt: 5x45, 5x65, 5x85, 5x95 warmup
115-125-130-135-135
10x45 right arm DL, 10x45 left arm DL

M/31/5'9/170

275
295
315
335
355 (f) on fourth rep

Taking it easy, working on form.
Still not the same after last year's back injury.
95
115
135
155
175
I'm good with this. Several hours later, and I'm feeling it.
Progress!

m/36/5'9/181
No WU since I did workout at Triangle beforehand.
305,315,325,335,350-PR
Good job keeping hips back. Easier to engage core & chest.
8/8/09: 305,315,325,335,345
7/08: 275,295,315,325,335

135
155
175
195
205

Deadlift 5-5-5-5-5 reps

245-245-245-245-245

Compare to 090808

225-230-235-240-245

35 yom 189 lbs

Warm up then:

285
315
345
365
385 (pr)

205-225-245-265-275

M54/6'/238

Worked up to 332, only gave myself 5 working sets to get to that weight and it was a max effort on set #5. Toes-to-bar/GHD raises to follow.

All from a dead stop, no bouncing the bar.

225, 275, 295, 305x2 then f, 295f, 225

295, 315, 325, 335, 345

Good weight selection. Last rep at 345 was as challenging as possible without failure. Will look to increase the last three sets by ten pounds each next time.

M/25/5'11''/195

31/m/71"/175#/Centurion Crossfit: Fort Hood, TX

CFWU x3
315, 335, 350, 365 fail(3), 360

HUUUUUGE PR!!

275, 295, 315, 335, 350

M/32/215/6'
135
165
185
205
205

F/32/155/5'7"
95
115
120
125
130

75-75-85-85-85

WU
Deadlifts:
wu 225/5
235/5; 255/5; 275/5; 295/5; 315/5
M/49/198#/72"

205-225-255-275-285

pr by 70#. Makes me feel like I could beat my 1rep pr of 300 if I had more weight

185
205
225
245
275 (4) - reset grip and did 5

my 1rm was 245 2 months ago.

110-100-100-100-100 metric

M/29/235/5'11"

As Rx'd

275
295
315(PR)
325(PR)
335(PR)

185
225
265
295
315

185
225
265
295
315

135 185 185 185 205 (2-1-1)

315 x 5

DL 135 X 20
DL 205 X 12
DL 275 X 6
DL 305 X 6
DL 305 X 6
DL 315 X 5
KB 45 X 30
DL 305 X 4
KB 55 X 27
DL 275 X 7
KB 65 X 18

345

m/178cm/88kg/34y
120-120-125-130-130 kg

m/34/5'10"/157

DEADLIFT, 5-5-5-5-5
185-215-215-215-215

Added:
BENCHPRESS, 30-20-10
135-135-135
broken sets of 22+8=30, 15+5=20, 9+1=10: rest of 10-20 secs between broken sets

SINGLE-UNDER jump rope x 200

Rocky IV theme song playing, so couldn't stop w/ just deadlifts.

ran 5 miles instead

20/m/5'11"/170

@superfitness

275
295
315
335(PR)
365(2)

215
225
235
245
255

as rx'd

49/m/190

275/295/325/345/355

165-175-185-195-205x3 F

maybe start @ 175 next time

WUx3 (Samson Stretch, 55lb Dumbbell Swing x15, Knees to Elbows x15, 45lb Bar Good Mornings x15, Handstand Pushup x15, Double Unnders x15, 35lb Dumbbell Shoulder Presses x15)
BWU

195
205
215
225 (fail after 3rd)
225 (fail after 4th)

Ernest 40/M/61"/160

24.m.140.65"

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

Last Time/PR:
275, 275, 275, 275, 275

275
315
335
355
365 (3f)

225
245
265
275
280

225
315
365(4 reps)
345
355

2010-06-12 245x5, 265x5, 275x5, 295x5, 305x5

m/29/5'9"/161

285
295
300 (pr)
275
225

45/m/171

270
280
290
300
310

good, stay same

Finally got around to this one.

CFWU, 132, 176, 220

242
264
275
286 (PR)
253

[286]

225-275-295-315-335

Got my six plates:

275-285-295-305-315 (Couldn't lift 315 once 6 months ago)

on 9/24
M/34/178

Deadlift 5-5-5-5-5 reps

205/205/215/225/235/255(1)

kg/lbs
60/132
80/176
100/220
120/264
140/308

Recovering from a sprained wrist so I'll be using the straps today.

Aiming for 5 plates but will gladly take 4

M 28 years
Kg 96-104-110-112-[122]FAIL(4 rep.)

warmup
400 m row
3 sets of the following:
10 GFD situps
10 GFD back extensions
5 pullups
10 dips

7 sets deadlift(1st 2 warmup)

135-5
185-5
225-5
245-5
265-5
275-5
295-5

finished with jumprope
3 x 2 min speed single unders

m/39/6/190
As Rx'd
225
255
275
290
305 (PR - last PR was August of 2009 at 185)

f/29/501/140
As Rx'd
185
205
215
215
225 (PR - last PR was August of 2009 at 185)

245
255
260
260
260