October 16, 2010
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Dave Lipson: Squat 550, Press 215, Deadlift 635. Total 1400lbs
Jason Khalipa: Squat 445, Press 240, Deadlift 535. Total 1220lbs
Kristan Clever: Squat 270, Press 115, Deadlift 335. Total 720lbs
Katie Hogan: Squat 245, Press 115, Deadlift 320. Total 685lbs
Elyse Umeda Squat 275, Press 105, Deadlift 295. Total 675lbs
Rebecca Voigt: Squat 215, Press 105, Deadlift 350. Total 670lbs
Kim Malz: Squat 235, Press 95, Deadlift 275. Total 605lbs
Post total to comments.
Compare to 100724.
"Two Months after the 2010 CrossFit Games" with Rebecca Voigt, CrossFit Journal preview video [wmv] [mov]
"Training Strategy" with Graham Holmberg - video [wmv] [mov]
Elyse Umeda on today's WOD - video [wmv] [mov]
From the Vault:
Posted by lauren at October 16, 2010 5:00 PM
Nicole and Zac Go For A Total - video [wmv] [mov]
Love the videos from the vault. Nicole is awesome!
i would be awful scared if i attemped that
Elyse nice pull, but rounding like that is going to destroy your spine.
Hopefully I can do better than the girls.
Barbara tomorrow....no kidding! CROSSFIT NATION!!!!!!!!!!
Okay, I don't know how that video got onto the main site. My untrained grandmother has better dead lifting form.
Yeah the DL form is a bit concerning, I am pretty sure you want to maintain that nice lumbar curve.
One may argue that the form at the 09 games didnt matter either, which is fine. I guess as long as you dont always lift like that.
Also saw someone doing calf raises in the background? ...NER?
Not the best choice of videos....
That deadlift at 290 was a little scary. I cringed at 295.
great vids, except that DL form from HI. Felt my spine just watching it. Girl you are strong, but if you get a better form you'll be even stronger. sometimes its not worth going your heaviest you know. Good luck :D
really? really?? c'mon CF Team! Is somebody asleep when these videos are posted? Set back, load hams on heels, fight chest up then slow tension and pull....that was EXACTLY the opposite...c'mon really? I'm afraid to tell my new clients to check the site.
ahaha I knew as I was watching the chick from HI doing max DL that people would freak. If shes cool with it, then I'm cool with it...
How can you possibly count that as a deadlift? It was a spine lift/shoulder roll!
It is only OK to lift with SLIGHT curvature of the spine when it's under 50% intensity (e.g. shopping bags) to strengthen ligaments and tendons.. NOT with ONE REP MAXIMUMS!
We are trying to teach quality before quantity with our clients and this rubbish is shown, re-do the deadlift anduse your glutes not BACK.. PLEASE. P.s I don't know how the guy filming allows Elyse to complete that lift
The video is an example of Crossfit's biggest flaw: people are more concerned with "loads" and "times" than with proper form and safety. You're only cheating yourself!
I'm new to Crossfit so maybe someone can help me out here. Am I supposed to warm up to a max on each lift, or is this like Powerlifting where I get three trys and record my max. Can I just keep going until I can't get the weight on each lift? Your input would be much appreciated.
Seems that some of the recent WOD video demos are featuring people using poor (even dangerous) form. Hope the admins keep a closer eye on this...
Form on the deadlift was solid. You people are inexperienced. Look up some powerlifting videos and you can see similar form with people pulling 800 lbs+
That Ring Hand stand picture is Awesome! i've attempted ring muscle ups and thats mad hard - great photo!!
Squat 495, Press 245, Deadlift 595,
Hey Ian, way too represent O'side Crossfit - GREAT PICTURE you make it look easy!
I agree that deadlift (Umeda) was scary looking. If one of my buddies was pullin like that I'd have them set it down immediately. It's really nice when the videos critique that sort of form like the vault video, which is excellent. 295 is impressive, but if I were her I'd strive for preserving my back and working at a load I can keep at least minimal form with.
NDE I'm with you, encouraging a pull with that form (the videographer) is irresponsible and may lead to an injury. Jose, that is NOT solid deadlifting form and you will learn that in 20 years when you have chronic back pain (unless you correct your form).
Started CF one month ago and totally loving it. But, this is the first time I've been genuinely concerned about the form shown in these videos - the deadlifts. Great way to get injured.
Wow Elyse epic pull there, but isn't the back supposed to stay straight for deadlifts? It looked like her spine was going to slip disks bending like that with all that weight. Made me wince waiting for something bad to happen.
The vids from the vault are so great. The joy that Zac and Nicole exhibit is fun to watch. Things weren't quite so serious back at the beginning. I love prs and seek them everyday but sometimes it's nice just to have a good time and laugh at the fails instead of cursing.
And Nicole.... wow!
OK, I used to think the CF team would post these kind of crappy videos just to spark a reaction from us in the forum. Now after seeing this video I'm convinced that's exactly what they do. In the "from the vault" video, the guy barely rounds and it says they would stop a client. Then they go and post the other vid with that poor girl just lucky she didn't shoot a disk out her butt... Come on CFHQ, are the critics right? Do you not care about form? What happened to technique, consistency, then intensity? I'm guessing her 1RM with good form is about 245-250. Sometimes more is NOT better!!
People need to watch strongman and powerlifting before they comment on form. A deadlift is pick the bar up and put it back down, it's that simple, form is there to try to maximize weight and minimize injury... If you are lifting your true max your form will suffer the idea is to try to maintain tightness and form but the main thing is tightness to protect your spine.
This is from a guy that can pull 195kg at present, 429 in the old money.
WOW....Terrible, Terrible form on that deadlift, Elyse!
Someone needs to learn what "neutral spine" means and how it will prevent your vertebrate from popping out.
Guess I'll stop watching the demo's for a "how-to" advice. I agree with the guy who said the cameraman should've stopped it before she (gulp) locked out.
Yeah, Jose, the form wasn't great. She needs to work on keeping her chest up, most definitely. Most of the rounding was at the thoracic spine, which bears a lower load than the lumbar spine. Because of this, it's less likely to cause injury, but anyone could clearly see that deadlift was pretty horrendous.
#28 Brian: Agreed, but I also see those powerlifting and strongman videos with the participant wearing a weight belt. Since Umeda is deadlifting for CrossFit Total, those standards should apply. That is not a blurred line between technique and intensity, that was a hot mess from the beginning. The first thing to move was her thorax. I agree with #13 NDE, that it was a spine lift.
I have female athletes (with 275# 1RM) that I won't allow to go beyond double body weight deadlifts because their lumbar curve starts to surrender at that max load. It's just not worth it!
Brutal vid to watch. Don't feel she got the squat 100% unassisted and the DL form had me cringing.
Credit to her for lifting heavy, but it's ugly at best. Disappointing from a good athlete and games qualifier.
16 Oct 2010: CFT (805): BS - 275; SP - 125; DL 405 (WTF)
Powerlift total: All the above plus 245 bench press (minus Shoulder Press): 925 Strength is taking a dive lately, but endurance, form, and speed are up
8 May 2010: CFT (870): BS - 275; SP - 125; DL - 470 (PR)
Powerlift total: All the above plus 255 bench press (minus Shoulder Press): 1000 Lower weights in BS and SP, better form though
23 Feb 2010: CFT (915): BS - 295; SP - 155; DL - 465 (PR)
Powerlift total: All the above plus 255 bench press (minus Shoulder Press): 1015
how many times do you people want to repeat each other? Its been said her deadlift was rough - stop being a bunch of sooks and shut up
Form aside, everyone please click on the blue CFT link and read the rules for the total. Such as:
Once moving, the bar must continue moving. No inching it up the leg on the DL, no pausing or bouncing up on the squat or press, no knee bend on the press, etc. Very strictly laid out.
This is a test.
If we don't stick to the rules on this test, it is pretty much meaningless...even if CF puts the video up on the mainsite ; )
my two cents.
The WOD says post loads to comments, not post negative critique of athlete's performance to comments.
126kg Back Squat
63.5kg Shoulder Press
126kg Deadlift - 7 reps as I have no more weight
Total: 315.5kg or 694.1#
funny to read the comments from jealous guys when they see a small woman lift more than they can. get over it.
all lifts were clean and met the standard. cft of nearly 700 lbs, probably 5x her body weight.
i guess everyone else knows better than these elite athletes...you guys must all know so much about crossfit and fitness in general. none of you would qualify for the CF games or even ATTEMPT to qualify... you're the people that sit back on Sunday afternoons and bicker about your favorite NFL teams because you think you know better
Powerlifter for years. Good form is something to strive for, not CRY for . Nice solid work.
Actually that lift was not good. Elyse "hiked it up". The bar can't stop or go down. But a rounded back is ugly but legal.
Squats-345,Shoulder press-185,Deadlift-365 for a grand total of 895
1425 total OORAH
Deadlift was UGLY, I'm not counting it. Looked like she had some help up on the squat as well.
what's with the trolls bagging on the form? Those lifts were cold as ice, perfect. Put on your clown shoes and join the circus. That's an elite athlete. The nitpicking on form is for the novice. She's moving serious weight for a woman that size.
core to extremity violation what a great example. i think the idea of working intesity and good form do allow for some slight deviation/ grey areas, but when it becomes an obvius safety issue eppecially in training not even on a comp day. I would say that the guy filming Elyse need to be giving her better feedback not negative re-enforcement of poor technique. I hope other athletes see the risks. sorry to be negative just thought it needed to be adressed.
Aside from that great effort by her and some good score very impressed but more impressed by good form and big lifts.
Ok I'm new to crossfit.....do u just keep doing each exercise adding weight until u can't do a rep anymore?
Thanks Tim ...get it now : )
Squat 265 (high bar), press 155, deadlift 385
I love that I consistently hit over 800 on the Total these days.
No rack for Press made it difficult.
Total=887...not my best, by far...but considering...
Been sitting @ 875 for like 6 months, finally got to 900
Looks like Elyse does not follow the rules of the CF total or of powerlifting. Those deads do not pass the test for either standard. Not sure about strongman comps but maybe. Rounded back: legal. Bouncing and hitching: not legal. Many 2009 games deads did not count in CF Total or powerlifting. There were no rules. Hitching the weight, bouncing etc was all allowed. There are reasons that those things are banned in powerlifting competitions. For one they allow greater lifts to be made without having the corresponding strength and this leads to the second which is torn biceps and blown disks.
Having a bit of a round in your back is fine at max loads, you see it all the time in powerlifting, HOWEVER you will notice that the top lifters are able to MAINTAIN the same slightly rounded back position throughout the lift. They start with their round and carry it through until the end when they straighten up. Elyse started pulling, couldn't maintain her back tightness, rounded to the maximum possible (known as the dog crap position) and then pulled the bar off the ground. This is problematic when related to injury but maybe more importantly to a top CrossFitter it is the reason she had a hard time locking the weight out legally.
#44 mfryer 1425
#21 Scott 1335
Well done gentlemen!
Forgot to add...CFE run, 5x800 with 90 sec rest...did em at 8.5mph, 8.5, 8.5, 9.0, 9.5
JR, you have no idea what you are talking about bro. I've been powerlifting for two decades and take my word for it. The lady did fine. You're wrong.
Back Squat 185, Press 85, Deadlift 215 = 485
Post your Negative comments all you want. That is one F*&%*&ing strong badass chick. WAY TO GO. She can dead more than most guys.
My Total- 1075- 185 press, 365 squat ( Knee was hurting ), 520 dead
I heart Nicole! Man, those were the days.
My 51st officially logged WOD:
Back squat: 205lbs
Shoulder Press: 105lbs
- Perfect timing! It was nice to benchmark my progress after having just completed 50 WODs. I'll def do this again after my 100th WOD (if it doesn't come up again before that)
- Not especially happy with total, but it's a damn sight better than it would have been 3 months ago!
- Could have lifted a lot more on squat but dumped 205lbs (my globo gym doesn't have power racks so it dropped a fair distance eliciting a lot of dirty looks). Anyway, this made me gun-shy for heavier attempts. I guess I should be happy I ultimately got 205lbs (for 2 reps)
- Deadlift could have went heavier as well but started to feel pinch in hip/lower back. Don't want to mess around with that
- Shoulder press makes no sense, I was able to get 105lbs for 3 reps in a previous WOD but couldn't get 115lbs for one rep. Just felt weak today, plain and simple.
A question for you guys:
Does doing the crossfit total have any kind of developmental benefit, or is it just meant to test my max efforts?
Am I better off doing a heavy squat or deadlift session, since those are my weaknesses?
Crossfit sri ram ashram,India
Granted both of those deadlifts were ugly as sin, but has not rounded when going for a true heavy PR? What do her other attempts look like? What do you think her next attempt at the same weight might look like next time? I would wager to say that she would lock her form in and have a better looking lift.
Secondly, what if that video was posted to encourage discussion on proper deadlift mechanics and form? I did see a caption of "spot on form. Lift this way!". Just like some of the interesting/controversial articles that are posted to encourage discussion on rest, this could be a stimulus to discuss proper form.
The guy urging her did a disservice by encouraging a rounded back.
2010-10-16: 270,160,375(805) Everything felt best since starting CF. Want 400DL.
2009-06-29: 230,160,305 (695)
2009-05-24: 225,155,300 (680)
PR in everything TODAY!!!
Shoulder Press 195
Camp Dwyer, Afghanistan
what is the song in the video from the vault?
what is the song in the video from the vault? ty
Deadlift 400 Pr
New PR by 90 pounds.
Interesting how the top Crossfit athletes are weaker in the squat than in the deadlift. In Powerlifting the dead lift is virtually always weaker then the squat.
Sq 275 to 13"ball/pr 165 from resting on upper chest/ dl 360...800 total
@Jon - the squats in PL comps are heavier then the deads because of the assistance of the squat suit: plus the hands do not benefit from gear.
Since no one seems to have noticed, the deadlift in that video was dangerous.
My BW is 140 lbs...225 Squat,125 Shoulder Press, 275 Deadlift= 625lbs.
It hurt my back just watching her DL!
Not my best, but this is my first total since 2008. I need to get past the mental blocks I have for squats and dead lifts. My pr for squats is 390 and dl is 410. It seems when I get close to 400 on either one it just gets heavy.
Box Squat 142kg
deadlift 375, total =805
Got my 950
350x1 (10 Pound PR)
165x0 (Didn't drive it up hard enough, just missed it)
165x1 (Tied PR)
440x1 (15 Pound PR)
Deep backsquat: 435
Strict Shoulder Press: 225
No PR's today on anything! Lost about 60 pounds in le last few months, so adjusting to the lighter Bodyweight side of things. Made it over 5X body weight
Dave: you are a BEAST!!!!
Back Squat: 350
Shoulder Press: 170
Deadlift: 415 (PR)
Total: 435 (PR)
BS: 270 (pr)
SP: 125 (pr)
BS: 300 (maxed out my weights - need more plates!!!!)
DL: 300 (again - maxed my plates - note to self: get more plates you cheap basterd)
Squat - 250 (PR)
Shoulder Press - 125 - (PR)
Deadlift _305 (PUKE)-Down 10 pounds
680 - Total
125 (pr 135)
295 (pr 325 but questionable form)
Total: 605, bad day.
Back Squat - 285 (first time without using a slide, 75 under PR with a slide)
Shoulder Press - 185 (1st since AC separation)
Deadlift - 455
Back Squat 385
SHoulder press 185
Dead lift 385
BS 275#, SP 145#, DL 383#
803# total (40# off PR)
missed BS at 295 twice
(love all the discussion, nice to see people thinking)
405+185+435 = 1025
no PR's today, but good squat depth. Pulled 465 to knees, but couldn't stand it up.
First post. All the hater posts get old. Haters, post your WOD on youtube and put a link on here so we can see you train. Please show us what right looks like.
forgot to add, managed a few forward rolls on the rings today for the first time. didn't get the backwards roll. next time.
CF total-865. None of these are my PRs but it's the first time I did total for all.
I find it interesting that not one of the negative form posts bothered to post any of their totals.
04 NOV 09 TOTAL of 655,
09 DEC 09 TOTAL of 770, (PR)
INJURED IN JAN
FEB 23 2010 TOTAL of 655,
MAY 08 2010 A 770 (TIED OLD PR)
24 JUL 10 TOTAL of 800 (FINALLY IN THE 800 club(PR)
Back Squat - 260
Shoulder Press 135
Deadlift - 430 (PR)
I got the DL with 430 LB and a failed squat with 275 on video in which I had to drop the bar from my back to the floor, about the video all I have to say is that Elyse is a very strong lady.
back squat 285#
dead lift 415#
Total: 855 PR(+ 5#)
Back Squat 280 PR
Press 130 PR
Deadlift 305 (that's all the weights I have available)
CrossFit Total: 715 PR by 10lbs!
Back squat: 130
Dead lift: 160
Back Squat 285 PR
Dead Lift 345 PR
Did the Amazing Grace workout this morning in support of Barbells for Boob as Rx'd in 3:07(PR).
2 hours later followed up with the CF total. PR'd the total but would like a go again when I'm fresh.
Press-165 (tie PR)
Dead Lift-400 (tie PR)
870 total. Goal of 900 for next time around.
CF Total 710
35 yom 205 bwt
did a different version of the total
power clean 235
split jerk 230
1000m row (damper @ 5) x 5 w/ 90 secs rest
Back Squat: 185-PR from two months ago, was 145
Shoulder Press: 95
Dead Lift: 285-PR from last time, was 275
Why is my squat so weak. A girl I just started working with got 200 on her first try at max reps. WTF?
I have noticed this topic come up multiple times; Why do many of those who post on here have a heavier dead than a back squat?
I have been frustrated with this for quite sometime. I can front squat 325 overhead 225 and a new PR on the back today of 405. I fought to obtain 405 for a while now and just wondering if anyone has any thoughts on this.
Back Squat - 335lbs (PR)
Shoulder Press - 160lbs (PR)
Deadlift - 390lbs (PR)
Pretty stoked about the deadlift and shoulder press. I'll get 400lbs soon enough :) Finally, a workout that doesn't slay me.
Back Squat - 315lbs
Shoulder Press - 135lbs
Deadlift - 245lbs
BS: 335 (PR)
DL: 385 (PR)
Last was 835. Pretty happy with progress especially since I Squatted and Pressed heavy last night, though a little irritated my press didn't go anywhere. Hopefully next time I'll break 900.
This is what I could do based on equipment I have (very minimal) and without a spotter:
1 Rep Backsquat: 95lbs
1 Rep Press: 75lbs
1 Rep Deadlift: 130lbs.
95 + 75 + 130 = 300lbs.
SP : 160 (PR)
BS : 325 (PR)
DL : 445 (PR)
Total : 930 (PR)
Squat: 330 (PR)
SP: 150 (PR)
DL: 375 (PR)
BP: 205 (PR) we used a BP vice SP in HS for our "total".
HS "total": 910
This is one time that I wish we used BP instead of SP. Either way I finally made it into the 800 club! I couldn't do this when I was 17 but I sure can now!
Thank You CrossFit!
bs : 305 (tied pr)
sp : 155 (15 under pr)
dl : 405 (20 under pr)
t : 865
still happy overall as this is only my third week back after being off for over a month with injury. started too heavy on press and had 2 fails right off the back, so i just went with 155 to have something to record. didn't lose as much strength as a thought. now my goal is to get 900 by next total.
First Crossfit total since we bought squat racks. I used to have to do front squats preceded by a clean.
Back Squat = 230# (+15 PR)
Shoulder press = 95# (not a pr but pretty good considering the shoulder and neck problems I've been having lately)
Deadlift = 255# (+5 PR)
Total 580 lbs. (600... here I come!!)
BS - 175 (going to see a big gain in this one next time)
SP - 135
DL - 255
CFT = 565
visited Graham up at rogue in columbus with a friend and did one of his crazy wods...he's an awesome guy!!! had a greatttt time! thnx
7 squat snatch
7 wall climbs
2 rope climbs
30 box jumps
...drove 1.5hrs home then got another wod in...
gettin todays wod in tomorrow ...EXCITED FOR SOME HUGE PR'S!!!
Back Squat – 295 (pr)
Shoulder Press - 145
Deadlift – 395
Crossfit Total - 835 (pr)
Did WB/MU WOD, details there.
315+155+365=835 for me
135+85+170=390 for the Mrs.
New PR's all around! That's a breakthrough - a goat slaying - on the press for me. Thanks, Coach! Thanks, cert instructors and all the experts contributing to everyone's personal awesomeness.
170 pounds and 45 years young
SQT:365 BP:265 DL:450 Total:1080
At 149.5 pounds
Squat = 265
Press = 140
Deadlift = 290
Total = 695
yeah... my lower body / back sucks.
BS 210, 230, 240
SP 110, 120, 125
DL 300, 310, 320
It is an honor to be soundly beaten by Kristan, the best female athlete in the world. Also, nice job on the PR's Julie, and great total Jim D.
bs - 365
sp - 165
dl - 475
cft = 1005
finally broke through the 1000 ceiling...
that dead was nasty.
some one needs to whisper some words of reason..her back will be so (ddd, spondy..) trashed in 10-15
not hating either...very strong lady ..she needs some coach with years to say correct or stop or something...
Seated Press 185
DL 415, pr
previous was 730
Bad Strategy on 2nd DL
Puuh... that was ugly on the DLs... if i lose form i´ll stop putting on more weights. Health first!
First total: 365
BS 175 (tied PR..need work)
SP 100 (PR)
DL 245 (PR)
Total: 520 :)
As Rx: BS 340# (new PR by 5#) + SP 165# (tied PR) + DL 415# (off PR by 5#) = 920 (tied PR).
BS: 45#x10; 135#x5; 225#x5; 295-315-335-340#.
SP: 45#x10; 135-155-165-175(fx2)-170#(fx2).
Happy with the new BS PR. Got a little over zealous in trying to hit new PRs on the SP and DL. Probably shouldn't have jumped 10# on the SP and really should have jumped 30# on the DL. By the time I got to 415#, I was pretty tired. It was a struggle and I may have strained my low back a bit.
Wow, not cool. I especially don't like those who criticize and have no numbers to post. Well, I think you guys should start including videos with your numbers to teach us what solid lifts look like, then we'd learn from the "best". I do agree though, always STRIVE for perfect form. Great job on people who hit PR's on these lifts.
no total today.
*Got too discouraged after shoulder press (impingment) and couldn't find the energy to DL.
cfwu, 135x5 BS, 185x3 BS
BS 255, 275, 285(f)
CF total= 775
BP 45x10,95x5,135,5,155x5,205,225 with help
SP: 225 (PR)
Played golf before hand and shot a 43..:)
What's the starting platform for the shoulder press?
It can't be a Smith machine? A squat rack? It seems like it'd be a bit difficult to even pick up 225lbs off a rack to push it up.
What would you suppose are good scores for a 33 year old male, 5'7, 149lbs?
Ignore comment regarding shoulder press.
I'm weak. =)
10 lbs off my PR from 2 years ago, but I am going deeper on the squats today, and I'm using proper form on the dead-lifts now, and I'm also slightly more nervous about injuring my back than I used to be...
correction - miscounted the DL
cft: 790 matched my PR - very pleased with this
32yo M 175lb 5’10”
CFWU x 3, lunge to handstand against wall practice / HSPU 3,2,2, 5 pull ups, 5 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: 135lbs x 1 – 145lbs x 1
Deadlift Warm Up: 95lbs x 5–5 – 135lbs x 5 – 205lbs x 3 – 255lbs x 2
Deadlift Attempts: 335lbs x 1 – 355lbs x 1 – 375lbs x 1 PR – form not great
3 minutes rest per attempt
Foam roll after
Crossfit Total: 775 PR
Compared to 100724: 730
Compared to 100223: 765 previous PR
BS - 325
SP - 165
DL - 445
Total = 935
Back Squat 315 + Shoulder Press 185 + Deadlift 275 = 775
No health insurance means I'm not going big on Deadlifts.
Back squat 235
Dead lift 365 pr
Back Squat- 405
Military Press- 135
So would I have had my name up on the top 5 or whatever list for this workout if I had proof with videos? If so, darn, I would have but used my phone for music instead of video lol.
Press: 75lbs, tried 80-had to do little push press.
Squat: 135lbs, tried 145 failed first attempt, tried 2nd time, didn't get full squat, but did get back up.
Deadlift: 155lbs. PR!
BS-115 lbs. (PR)
SP-80 lbs. (PR)
DL-225 lbs. (PR)
Total-420 lbs. (390 lbs. Last time.)
First "heavy" day since before summer and of course stuck at the globo gym without a weight rack... so I was limited to what I could clean.
Have lost another six pounds while traveling this time. Took a week off due to extended travel, lack of sleep, and long hours. Back to it!!!
Crossfit Warm Up:
3 rounds sub dips for pullups
Back Squat 5 x 135; 1 x 225 ; 1 x 275; 1 x 315
Shoulder Press 1 x 95; 1 x 115
Deadlift 5 x 135; 1 x 225; 1 x 275; 1 x 315
Total Score: 745
Total Wgt Lifted: 3190
Although I'm more than willing to pile on critiquing Elyse Umeda's dead lift form; I'm more interested in "What will either Coach Rippetoe or Coach Burgener say about her dead lift"
This now becomes a perfect Crossfit HQ Video, where one or more "experts" on video go about critiquing Elyse Umeda's dead lift form, perhaps even drawing straight-lines through various points on her body to illustrate when and where the form breaks down, perhaps even measuring (as in "measurement") how much the form breaks down.
Likewise, Crossfit Radio can then start interviewing Coach Rippetoe, Coach Burgener, and Dave "I Fear Pink so says KStarr" Castro, etc using the Elyse Umeda video as a facilitation tool regarding standards, when they apply and when they don't.
Of interest would be, how would CFT be judged at start of Crossfit Games 2011 (event #first) and at the end of Crossfit Games 2011 (event #last), assuming one wanted to measure how much of a hit "absolute strength" took during the course of the games.
FWIW, my CFT was:
BackSquat = 225# (5 warm-up sets)
ShoulderPress = 110# (3 warm-up sets)
Deadlift = 235# (4 warm-up sets, dropping the 235# at full extension)
Total = 570#
No spotter, weight rack was used. Re-reading Rippetoe's CFT article also makes me realize that he would say "You did it wrong and your total doesn't count" (e.g. doing > 2 intermediate warm-up lifts, dropping the weight, etc)
Sorry if some people's feelings are hurt and such; however, Crossfit is about measurement and standards and virtuosity.
Back Squat 305
Shoulder Press 145
Dead Lift 405
Squat 240 PR
Press 115 PR
Deadlift 310 PR
Very pleased with the numbers thought it would be less.
The hotel where I am staying doesn't have a decent gym, so subbed for a lot of smith machine squats and shoulder presses.
BS 110kg (120kg PR)
SP 65kg (67.5kg PR)
DL 161kg (161kg PR)
CFT 336kg (337.5kg PR)
Total = 695
Squat 226 (PR)
PR by 16
My numbers on my lifts have gone down since I have lost nearly 20lbs. But also doing better form and super excited about being leaner.
Total: Squat 285 Sh. Press: 165 Dead: 390:= 840
Tried to jump from 275 to 315 on the DL which was dumb. 8 bud lights at the Phils game might have cost me a bit this morning...those sneaky 16oz aluminum bottles only make it worse.
M - 175lbs - 6'0 - 33yrs
BS - 305 (PR by 10lbs)
SP - 175 (tie PR)
DL - 365 (PR by 10lbs)
I call bull on mfryer. Your form is probably bad and you probably don't break parallel on your squats. Dave Lipson squatted 550, I doubt you squatted 600. And Elyse's form was bad and even WORSE on the deadlift.
Elyse's Deadlift form hurt my feelings...
Elyse's dead lift form reminds me of mine--just before I herniated a disk trying to pull 450... I wish her well, but her video made me cringe.
Mainly worked on my form for all 3 lifts today. Thank goodness my husband is Level 1 certified! He is a big help:)!
265# BS PR
FS = 325 (PR)
DL = 225
SP = 150 (PR)
Total = 700 lbs
BS - 125 (PR) - work in progress
Press - 75
DL - 229 (PR)
Total = 429
elyse = disgusting dl form.
wish her the best, but that video made me go eeeak!!!
BS: 255, 275, 300
SP: 135, 150, 155f
DL: 385, 405, 415
BS 255 PR
SP 145 PR
Total 765 PR
Squatted light because I used Steinborn.
Back Squat - 295
Standing Press - 135
Deadlift - 405
Total - 835
Back Squat - 290 (pr is 315)
Press - 145 (pr)
Dead Lift - 350 (pr)
total - 785
Back squat: 125
dead lift: 150
This is 5 kilos less than last time, but I feel good about it because I really focused on having excellent form. I feel that the form was improved immensely this time, particularly dead lift.
335 back squat
Also finally broke 200# on bench--205
I may have been able to go higher on press
300-145-365 total 810 PR 900 next time
bs - 375
sp - 180
dl - 445
BS - 285 lbs
SP - 130 lbs
DL - 330 lbs
Total = 745
Squat - 195
Press - 125
DL - 280
Total = 600
squat 365 press 165 dl 315*
Squat - 285
Press - 115
DL - 255
Total = 655
back squat x 1
shoulder press x 1
deadlift x 1
815lb (275,140,400) 10/18/2010
735lb (255,125,355) 09/01/2010
770lb (275,140,355) 05/08/2010
745lb (270,130,345) 03/02/2010
735lb (265,125,345) 12/11/2009
735lb (255,115,365) 11/04/2009
750lb (265,130,355) 10/14/2009
745lb (255,135,355) 09/08/2009
710lb (265,120,325) 07/01/2009
720lb (270,130,320) 05/25/2009
638lb (255,130,253) 04/10/2009
711lb (265,125,321) 03/10/2009
703lb (255,125,323) 01/25/2009
683lb (245,125,313) 10/25/2008
Not bad for 1st heavy lift since May. Went a little easy, since I'm sure form and strength have deteriorated. PRs are 245, 145, 335, 680, so I'm very happy with this result.
No spotter on the squats so potential improvement there! Only 10 months into Crossfit - can't get enough!
TOTAL 765 (pr)
squat - 255 (PR)
press - 145
DL - 313 (PR)
Total = 713
squat: 120 (264)
press: 70 (154)
dl: 120 (264)
total: 310 (682)
355 DL + 285 squat + 145 press = 785
No doubt that girl is strong, but if all of a sudden form isno longer important in CF, why do they still focus so much time on it during lvl 1 certs?
No where near my best.
DL-335 (mixed grip)
Limiting factor on deadlifts was grip strength and cramping in the back/shoulders. Did not push to failure on squats or deads, so maybe a bit more in the tank. I will have to push harder next time...
There are some real animals posting for today....
I'm still very proud of my results for this.
up from 730 the last time!!
I also did 1 rep max weighted pull-up...
80 lbs clean
90 lbs with a tiny smidge of a kip x2, almost had it both times but kipped a tiny bit at the top each time.
245 BS (up from 185)
125 SP (up from 115)
365 DL (up from 245)
Total Score 735 (up from 545 in May)
295,315,330 could have done more if I had more weight
Deadlift: 130kg (291lb)
Shoulder Press: 60kg (134lb)
Squat: 140kg (313lb)
Total = 738lb (BW 183lb)
PB on all 3 lifts
Squat: 200 lbs
Press: 125 lbs
Deadlift: 325 lbs
Thought this was kind of cool and could be encouraging to any new crossfitters out there. I first did the Crossfit Total six months ago and got a score of 895 (Squat 300 with suspect form; Press 175 again with suspect form; Deadlift 425). Now, after six months of following the main site religiously, my score was a 975 (Squat 325 good form; Press 185 good form; Deadlift 465 good form). That's a jump of 80 lbs in six months! I'm pretty happy with that.
Squat: 150 kg
Press: 70 kg
DL: 160 kg
Back squat 150kg with little help (too soon).
Felt strong, possibly new PR.
I am just querying Elyse Umeda deadlift technique. She is curving her back as she lifts - shouldn't her back be straight for the deadlift ?
Back squat, 1 rep - 250
Shoulder Press, 1 rep - 125
Deadlift, 1 rep - 315
Compare to 100724
Back squat, 1 rep - 245
Shoulder Press, 1 rep - 95
Deadlift, 1 rep - 365
Squat - 205
Dead - 255
Press - 105
total - 565
Unfortunately we're talking pounds, not kilos. Still, PRed everything, deadlift by at least 40 lbs, so no complaints.
Being primarily a runner, I refuse to squat on a regular basis. I just won't do it. And back was sore from ydays Helen. And iWhine.
Press: 57.5kg / 127 lbs
Squat: 100kg / 220 lbs
Dead: 120kg / 265 lbs (PR)
Total: 277.5kg / 612 lbs
* My garage is currently equipped with 370lbs of weights so my DL had no choice but to stop there.
CFT: 825 Still a PR, so I'll take it.
Back squat 155
shoulder press 70 (almost 75)
deadlift 235 (PR)
280/150/420=850. All pr's.
BS - 245 (PR)
SP - 120 (PR)
DL - 345 (PR)
CFT - 710 (PR... obviously)
Jen: 215/90/225 = 530
Eric: 285/160/315= 760
Harold: 345/200/405= 950
Paul: 365/185/405 = 955
Shaun: 565/215/525 = 1305
Chris: 235/115/315 = 665
SP: 160 new PR
DL: 425 tied PR
Total: 880 tied PR
BS: 175 tied PR
SP: 90 new PR
DL: 225 new PR
Total: 490 new PR
New PR's! In kg's
First Crossfit Total
Back Squat: 215
BS - 120kg
SP - 77.5kg
DL - 160kg
Total - 357.5kg (788lb)
BS - 295
SP - 150
DL - 365
deep squats 1-1-1-1-1
bw dl (175#) 5mn max reps
Shoulder Press 125
Deadlift 365 (PR!!)
Need to beat 635 (245,115,275) here goes...
First time doing this one.
after a week off and a brutal cold/sinus infection
175 sh press
front squat: 220
Push Press: 105
a 40 lbs less than last time due to the back recovery
1000lb by the end of year no excuses/exceptions.
Dl 315 (tie pr)
Press 125 (-10pr)
Squat 255 (tie pr - was smooth and easy, did 3 reps total at this weight. need to get extra 5's to try 265. 275 fail)
BS - 275
SP - 135
DL - 325
Why do my back squats suck so bad? I front squated the exact same thing last week...I'm definitely missing something.
Elyse has rector muscles you could beat with a baseball bat. No prob with that lift. Probably not what I would want to show as an example to a bunch of people just starting to lift though.... Nice work girl!!
Back squat, 1 rep (skipped)
Shoulder Press, 1 rep (125#)
Deadlift, 1 rep (285#)
Limited time, so I skipped squats due to gimpy left knee (acted up from front squats--maybe I did those too much on heels, feet too close together?). Not happy with numbers but I'm working my way back from layoff.
better late than never
total: 705 PR (640 last time)
Squat - 275
Shoulder Press - 165
Deadlift - 300
Back Squat: 430 (pr)
Shoulder Press: 160
Deadlift: 460 (pr)
Total: 1050 (pr)
Total : 765
B/S 130kg - 17.5kg
S/P 55kg - 5 kg
D/L 165kg - 15kg and -22.5kg on p.b
no strength at all,all gone,definite Samson effect.but will get it all back .
Back Squat 335
Shoulder Press 145
Dead Lift 365
Shoulder is still bothering me quite a bit. Pounding headache today so I didn't feel my best. Had a little more on squats and dead lifts.
Back squat = 285
Should press = 150
Deadlift = 305
Total = 740
Back squat = 215
Shoulder press = 70
Deadlift = 205
Total = 490
BS (poor job with ROM using weights I should have been able to do properly - dropped weights on BS significantly to work on form)
BS 245/5 wu; 285/1(poor ROM); 300/1(poor ROM); 225/1; 245/1; 265/1
SP 105/5 wu; 135/1; 145/1; 150/0
DL 255/3 wu; 340/1; 345/1; 355/1
245 back squat (should have gone at least 250 though)
135 shoulder press (didn't try 145, should have)
PR!!!!! All events!!!!
CFWU-3. Reg except 12 pushups instead of HSPU 3rd. Superman. Row 500m. No Burgener - time constraints.
BS: 225x5 WU. 345. F twice @ 360
DL: 385. F @ 400 & 395
First WOD back after week off on vacation. Disappointed w/results on squats. DL was easy at 385, but mind got in the way on 400 & 395. Happy w/shoulder press. Able to keep weight moving. Very tough though.
See 6/29 for further history
35 yom. 200 lbs.
Shoulder press- 215
My first 1000+!!!
35 yom. 195 lbs.
Could have gone heavier on deads but couldn't fit any more weight on the bar.
18 y/o BW 210
Shoulder Press: 190
Sq - 355
Pr - 155
Dl - 385
first Total in about 15mo
SQ- 275 x 2 (PR 425)
PR- 145 (PR 155)
DL- 365 (PR 435)
Squat 280, press 165, deadlift 455, total 900.
6'3" 225lbs turned 50 in June
405 BS (PR by 15 lbs)
205 Press (tied PR)
405 Dl (trainer made stop cuz my form sucked)
1015 CFT...I have been trying to break 1000 for 3 years...sweet!
Crossfit Loveland - Loveland Colorado
Finally got around to this
295 back squat
155 strict press
405 dead lift
SP: 195 (failed on 205)
I think it's ridiculous the comments on Elyse. I think at one point, someone said crossfit is about quality, not quantity. I believe it's the exact opposite actually. I mean the mascot in based on puking. Her form was not good, but have you seen the crossfit games? (In which Elyse got #11 while being about 50lbs lighter than the rest of the competition) You can't stop in the middle of a workout and say "ok you lost your form, let's take a break." It's about getting the stuff done as fast as possible. She is working within the constraints of the competition. The crossfit standards are there for just that, to keep it standard, but by no means safe. If that was the case, they would say no rounded back. I believe that's why crossfiters have the highest incidence of injury of any athlete. But that's the nature of crossfit. She's one of the best female crossfitters (especially if you toook relative strength into consideration), not a deadlift coach.
Crossfit warmup x1
CFWUx1; mWOD #56
BS: 315 - 335 (f) - 335 (f) (current PR = 340)
SP: 150 (f) - 150 - 155 (f) (current PR = 160)
DL: 415 (PR) - 425 (f) - 420 (f)
Strange day. Not sure why I am way off my PRs for squat and press. 335 was close both times, just couldn't quite get out of the hole. Press just felt really heavy today. Happy with the deadlift PR.
BS: 195 (PR)
DL: 275 (PR)
BS: 335 (failed on 355...probably could have gotten 345 like last time)
SP: 185 (tied PR)
L-PU and toes to bar done on rings
bs - 260
sp - 155pr
dl - 340pr
cft - 755pr by 40#
Theresa: 500 (on the comeback trail p. ACL)
Back Squat - 165 (25# to previous best)
Press - 80 (Work on This!!)
DeadLift - 255 (15# to previous best)
36yom / 190lbs
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Lost a little strength with the Paleo diet, but losing 30# total across three exercise in exchange for dropping 30# of body with is a fair trade. Now, to get stronger.
24 yo, male, 72 kg, 180 cm, from Denmark
back squat: 160 kg = 352,7 lbs
shoulder press: 70 kg = 154,3 lbs
Deadlift: 145 kg = 319,6 lbs
total: 375 kg = 826,7 lbs
I was too conservative on the squat and deadlift, ran out of reps. My press has gone done a bit since starting practices for crew.
PB by 5lb.
Level 1 cert: Day 1
Fran in 4:39 Rx
dl 130k pb
bk sq 85k (m/c) pb
press 61.5 pb
after warm-up i preped with lower weights and greater reps. used a belt for all the above. felt a twinge preping dl at 120k. not so much prep next time. wod ran on for over an hour. i wanted to build up weight before attempting top weight. had to use the squat m/c as no rack and unable to clean more than 70k.
push press 65k
fr sq 65kx5
12 pull ups
10 ghd sit ups
BS: 325 - 345 (PR) - 350 (fail)
SP: 155 - 165 (fail) - 165 (fail)
DL: 415 - NA - NA
Total: 915 (PR)
Very pleased with the back squat PR, 350 was close. Also happy with shoulder press, 160 is my PR, but 165 was close. Felt something twingy in my r. hamstring during heavy single warm-ups for deadlift, and it wasn't getting any better, so I opted out of my last two attempts there.
bs = 275
sp = 150 (pr)
dl = 345 (pr)
total = 770 (pr)
power index = load (770) / bw (157, no clothes) = 4.90
2010-10-16: 270,160,375(805) Everything felt best since starting CF. Want 400DL.
2009-06-29: 230,160,305 (695)
2009-05-24: 225,155,300 (680)
BS 185, 195, 205, 215
SP 95, 105, 115,
DL 235, 265, 285, 315, 325 Fail
BS - 165kg
SP - 77,5kg
DL - 165kg
DL: 315 (PR), 325 (fail)
@ Amykr --> In reply to:
""Back Squat: 185-PR from two months ago, was 145
Shoulder Press: 95
Dead Lift: 285-PR from last time, was 275
Why is my squat so weak. A girl I just started working with got 200 on her first try at max reps. WTF?
Comment #109 - Posted by: Amykr F/38/5'9"/145 at October 16, 2010 12:16 PM""
Amy, you're almost as tall as me, and, since I've personally experienced the same thing, I can tell you what I found out as the reason for sucking @ squats! -LOL...
The reason you're so weak in the squate is that you've probably got long femur bones (between your knee & hips), which means that the angle of the leverage is BAD: You've got to move the weight a lot further than some short person.
To illustrate that fact, take note that I can 'rack pull' 635-lbs at a bw of 120-lbs and height of 5'10" (I can only pull the 635 like an inch or less, but you get the picture).
However, I only got 190x2 squat. Once. REAL HARD.
Also, my floor 1RM deadlift is also 285, like yours, and only 275x3, and my standing press is only 5-lbs more: 100x1 or 95x3. I once did 190x2 in the squat, but that was when I was REALLY well-rested (and had not squatted for weeks on end because of the plan I was on, oddly enough, did not call for squats, but substituted dumbell squats, which did not tax my body as much.)
fwiw, My 1RM bench press is only 160, and that is with my butt a bit off the bench: Based on your stats, I suspect you also have difficulty bench pressing large numbers --due to a long reach, small chest, and small butt, ALL of which will make bench pressing QUITE DIFFICULT.
fwiw, My youtube (GordonWayneWatts) has my old rack pull of 585 posted --gotta scroll back a bit in history... maybe will get the 635 posted if I can get other numbers respectably LOL.
My Diet: I have gained a tiny bit since I've gone vegan, and I always eat everything in sight, avoiding meat, esp. milk, as it is a cancer risk. America's high cancer rates are due to our non-vegan diet.
Gordon Wayne Watts M/45/5'9.5" (or 5-10 with shoes)/120 (or sometimes 125 if I'm lucky)
Long time since doing a "total." Specifically, July of 2008:
press 135 (failed 155, should have gone up slower)
DL 275 (failed 295, ditto)
This time (out of order?):
Press 130 (unacceptable)
Squat 275 (failed on 285)
DL 345 (failed on 355 twice, frustrating)
Didn't feel like the best intensity but its a new benchmark.
255, 275, 295, 315, 335, 340, 345(f)
1-rep max deadlift: 340 (PR:355)
squat 175 lbs
press 105 lbs
deadlift 175 lbs
total 455 lbs