## January 16, 2011

### Sunday 110116

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total to comments.

Compare to 101016.

Enlarge image

Deputy Templeton, Phoenix, Arizona.

"Louie Simmons on the Conjugate System: Part 5", CrossFit Journal preview video [wmv] [mov]

"Roundtable in Tahoe: Managing Work, Rest and Intensity", CrossFit Journal preview video [wmv] [mov]

"Phys Ed: Does Exercising Make You Drink More Alcohol?" by Gretchen Reynolds, The New York Times.

Posted by lauren at January 16, 2011 5:00 PM

So thought it would be a run!

Nice, time to see if I still have my strength!

I dont think Sheriff Joe would be to thrilled with one of his Deputies taking that picture on duty.

i don't know #3, a picture like that on a police vehicle like that may be quite a boon for phoenix police recruiting!! (in fact, i just emailed them)

That is the exact same vehicle used in the 5.11 catalogs. Good for you guys in Phoenix!

From the Times article: "Smokers, for instance, statistically are less likely than average to exercise regularly and eat well. But this is not the case when it comes to drinking and exercise. Maybe, the authors speculate, some of the drinkers are drawn to a “sensation-taking lifestyle” that includes adventurous, extreme styles of exercise."

What sort of people could they POSSIBLY be talking about!?

Come on dude...you gotta squat something bigger than an AR! Where's Ma Deuce when you need her?

If I get over 1000lbs do I get a cookie?

hey #3 quit being a negative Nancy!!!!!!

Anybody know why the "Crossfit Total" uses shoulder press instead of bench press? Is it because shoulder press is a standing press which involves for balance, legs, etc? Just checking.

I will get over 1000 this time...

last time 365-185-405=955

Fun video series with Louie, Tony. Westside's staff and their training program are outstanding. Can't say enough about the world record lifters and strength programming they have developed. Louie and his crew of trainers are among some of the best we have interacted with.

Thanks Westside, for the hospitality and the world class instruction; and big thanks to HQ for making this training available. It is invaluable.

@Dan, #11

I actually just read the free CFJ article on the Crossfit Total recently. The reason they use the shoulder press is because it does not require a spotter and can be done with minimal equipment, and the bar is easily dropped on a failed attempt.

Anyway: My total, everything below PR today (Thanks, Elizabeth!)

Squat: 125kg (5kg below pr)

Press: 55kg (8kg below pr)

Deadlift: 130kg (20kg below pr)

Total: 310kg/682#

@#11- I was wondering the same thing. Or even add bench press to make it four.

Also, has there been a wod that does an Oly lift total?

Sheriff Joe... would be proud to know his deputies are achieving their best via crossfit

That's the most badass cop car I've seen since they brought back the Dodge Charge.

Awesome.

Enjoy the CF Total today all.

Lousy overhead position--Deputy needs some mobility work

I did this, this week.

Back Squat: 225; I got to work on my squat because I front squat more than this.

Shoulder Press: 140

Dead Lift: 365

Total: 730

Hey #23,

Crossfit should be proud that yet another warrior who protects our asses is choosing their brand of fitness to better themselves.

Toodles

Deadlift: 405 lbs

Squat: 355 lbs

Overhead: 175 lbs

Total: 935 lbs

I'm new to Crossfit and I've never been a heavy lifter, especially with the back squat. What's the proper technique for getting out of a back squat w/o a spotter or rack?

Crossfit Sri Ram Ashram, India

Ravi - 68.5kg/5’ 5.5”/17 yrs/m

BS-130kg, SP-40kg, DL-130 = 300kg

Arvind - 66.5kg/5’7”/20/m

BS-120, SP-40, DL-140 = 300kg

Gautam – 59kg/5’6”/17yrs/m

BS-115, SP-45, DL-130 = 290kg

Bachendra – 65kg/5’3”/24yrs/m

BS-90, SP-55, DL-125 = 270kg

Vijai Raj – 61kg/5’7”/20 yrs/m

BS-120, SP-50, DL-125 = 295kg

Shubham – 59kg/5’7”/14yrs/m

BS-75, SP-40, DL-90 = 205kg

Rajpal –50kg/5’1”/15yrs/m

BS-75, SP-45, DL-90 = 210kg

Hmmm...a mag in the mag well, hand over muzzle...Good display of weapon handling skills Deputy!!

Why is everyone such a critic here? #28 who cares if his hand is over the muzzle? Guns don't just go off on their own, they require direct pressure to the trigger.

SP 170 (PR)

BS 350

DL 440

960

@ #29

It's because, for some reason, when it comes to law enforcement, everyone who has ever watched CSI or T. J. Hooker thinks they are an expert in the field.

back squat - 240

shoulder press - 165

deadlift - 325

total: 730

Now that he's warmed up with the OS, he should take off that spare on the back and do some tire flips.

Louie - you're awesome! I suspect that the dentate gyrus portion of your brain has never experienced alcohol....your examples are unveiled at the speed of light....fast and furious...it's absolutely dizzying yet I'm drawn harder to listen as I don't want to miss the content. Is there a transcript on this stuff?

"Crossfit Total"

BS 105kg

SP 47.5kg

DL 145kg new PR by 7.5kg = stoked can almost smell 2xBW now :)

Total 297.5kg , 654.5lbs PR

Compare to 101016 - 290kg @ 75kg

M/38/175/76kg

Good morning Crossfit Nation. How ya feeling this morning? Feeling strong? Hope so, because today we train and test our strength in the Crossfit Total.

For you Newbies our there in Newbie land here's a helpful tip about the Main Page postings, one that can sometimes make it totally unnecessary to wade through all of this bingo nonsense: anything that is highlighted in BLUE above is a link to something that might be interesting at least, and in the example of today where CROSSFIT TOTAL is highlighted you get a link to the original CFT article. So, step one for all newcomers (and anyone who hasn't read it yet) is to click on the link above. Now. I'll wait.

(See bingo wait)

OK...you're back. Now you know that the CFT is a WOD created by Coach Mark Rippetoe, he of "Starting Strength" and "Practical Programming", two tomes dedicated to increasing the strength of novice and intermediate athletes, respectively. At the request of, and in consultation with Coach Rip created this measure of strength, one that can be done by almost anyone alone without a spotter (hence a shoulder press), and one that tests exercises and strength that apply in our universe of functional fitness (hence a shoulder press). Wanna discuss the choices of exercises, or whether a bench press is more functional than a shoulder press? Fine, but your on your own. We've collectively beaten those horses to a proverbial pulp; save the bytes.

My initial reading of the test was a little more strict than it has become, so I'll adjust, as we have adjusted "Grace" over the years. This is a raw fitness/strength test. Nothing other than a weight belt is allowed. No straps, no squat suits, no barracuda thingies for your shoulders, etc. You and the bar. You have three attempts on each movement at the conclusion of your warm-up to achieve a 1 rep max. Do whatever general W/U you wish, then warm-up for each exercise just before you start that exercise (my original reading was that you warmed-up for all three, then went from one to the next without a re-warm; still not sure I'm not right).

Back squat. Bar either high (Oly-style training) or low (power-lifting style) on your back. Use any kind of rack. A good lift is a deep squat, crease of the hips below the knees and then up. Gotta bail without a spotter? Make sure that you do NOT hook your thumbs on the bar; push the bar backwards and bail forward. Move quickly.

Shoulder Press. With the bar in the rack position lift overhead without using any other movement. No knee dip at all. A completed lift is weight overhead with some part of the ear visible in front of your elbow.

Deadlift. The CFT implies a straight bar, not a trap bar. Again, no straps. If you can't grip it you can't lift it. Standard shoulder-width feet or sumo, it's your CFT so it doesn't matter. I can't remember if a hitch is or isn't allowed, but basically if you get it up with your back straight at the top it's a good lift. Don't drop it--a completed lift is one that is placed back on the deck.

Add your three numbers, pounds or Kilos, and that's your CFT. This will come up several times this year. Somewhere there's a chart for where you should/could be at a certain BW to be a novice/intermediate/advanced/elite strength athlete. Someone will find it and post the link, I'm sure.

Last word, as always, is one of caution. You are a Newbie, remember? BE SAFE! If you don't know how to do these lifts don't do them heavy. Use today as a skills day, working on technique. Be smart.

OK. Time to sack up for the CFT. 3-2-1...Go.

I have to say wow to anyone who did Saturday's workout as Rx'd. I'm a 2 mos newbie, love the wod's and I am hooked on cf. I have to scale many wod's but yesterday's? It would take me a week to do 45 cleans at 135#! Keep it up, the challenge is incredible! I can't wait to go heavy today.

BINGO...Bingo where are you???

Can't wait to hear what you have to say about CFT!

01/04/11:

DL, 315

OHP, 175

BS, 275

CF Total, 765

Nothing says safety like holding a loaded weapon by the muzzle in a no lock out overhead squat position balanced on the role bar of a dune buggy.

What's the worst that could happen!?

Beautiful landscape though.

BS 415 pr +5

SP 190

DL 475 pr +20

1080 pr

2011-01-16: 265,165,399(829). BS failed 275, 409dl full hips but lost grip bit on left hand.

2010-10-16: 270,160,375(805)

2010-07-25: 265,155,365(785)

2010-05-09: 260,160,360(780)

2010-02-23: 255,160,355(770)

2009-12-12: 250,155,340(745)

2009-11-05: 245,160,325(730)

2009-10-13: 240,160,305(705)

2009-06-29: 230,160,305(695)

2009-05-24: 225,155,300(680)

Squat 225

Deadlift 345

Press 150

total 720

50 Lbs over last total

#29, was that a negligent discharge (ND) you just had???

Treat every weapon as if it were loaded.

Never point a weapon at anything you don't intend to shoot.

# 19, #36

Why do people always find things to complain about? No one knows the steps the Deputy took prior to taking the picture. Anyone with experience with M16's, M4's and AR15's knows that weapon can be EMPTY with an EMPTY Magazine inserted. Just because there is a magazine in the weapon does not give anyone the right to criticize him. You are only assuming that it is loaded.

Secondly, why make statements regarding his form and mobility? He is in full duty uniform. He has his duty belt and bullet proof vest on. Anyone who has worn these two things together understands that limitations of mobility they create. He is not in the middle of a WOD, and he is not at the CF games.

The critics should appreciate his service to the citizens of Arizona by making them safe. He also does CF!

Thanks for your Service! Stay safe out there.

A fellow LEO and Crossfitter.

BS: 205

SP: 140

DL: 305

previous:

bs: 185

sp: 135

dl: 285

#39: All guns are always loaded, and never let the muzzle cover anything you do not intend to destroy. There was no compelling reason to put a body part in front of the muzzle.

28F/148/5'8"

dl: 165

sp: 65

bs: 95

total: 325

had to cut this short, so a little disappointed:

255 bs

125 sp

335 dl

715 total

285 sq.

145 press

365 dl (with form deteriorating)

795

First century!

385squat

205 sp

415 dl (pr)

Total- 1005

That seems like a fun job.

Huge PR for me. Each lift was a new PR

Thanks wendler!

Squat 355

Press 160

Deadlift 455

M/36/6'1"/173

First CFT (still nursing back injury)

155# BS

135# Shoulder press

165# dead lift

455

Front squat, 1 rep 225#

Shoulder Press, 1 rep 185#

Deadlift, 1 rep 275#

A few years ago, this site used to be commented on and followed by mostly LE officers, firefighters and military. Most would never post all of the negative comments I see today. Do you idiots really think the officer would do something unsafe and then take a picture of himself while doing it. Use your frickin heads!!! If you are offended, by the site and/or do not beleive or support the afformentioned professionals who serve community and country then discontinue use of the site. That is the beauty of the USA, you have a CHOICE.

Deputy, you need a knew rifle. That barrel is too short to get the velocity needed to make the 5.56 rd effective out past about 7 yards. Since you're obviously out in the desert this could be a problem.

BS: 305

SP: 145

DL: 355

Total: 805

BS: 302

SP: 163

DL: 353

CFT: 818

440 squat

180 press

430 deadlift

1050 total pr

M/56/5'9"/155

Back Squat: 215

Shoulder Press: 105

Dead Lift: 280

Total: 600

Fear and inadequate technique were bigger obstacles than lack of absolute strength.

Don't have my numbers handy but pr'd by 50 pounds on The Total.Also, Proud moment today. 4 months into Crossfit and finally did a muscle up today. 4 total after showing off.

Awesome photo! Thank you for your service Deputy. Your dedication to crossfit is apparent. Stay safe out there.

We have a guy in our gym who doesn't do all the reps on wods or the proper form on any of the lifts but posts a better time than everyone else who does it correctly. I'm just looking for a little advice from all the more experienced crossfitters out there on how to approach the situation. Should I confront the guy or leave it alone and worry about myself? Thanks.

CFT

Adam - BS 305; press 165; DL 400

Jess - BS 140; press 65; DL 155

...oops

CFT

Adam=870

Jess=360

Squat 150kg

Press 80kg

Dead 170kg

total 845 squat 295#, Press 165#, deadlift 385#

all pr- my last wod in afghanistan!!

m/27/170/5'9 camp dwyer afghanistan

#48, another critic not knowing the situation. #48 did you happen to look below the officer? There are two guns with long barrels, and one has an optic. Maybe the gun he's holding has a 10" barrel because he's the driver and if hes in the drivers seat a shorter barrel makes more sense. I know your thinking, "well if he's the driver shouldn't he be driving and not worrying about shooting?" My answer: Not in every single situation. See what assuming gets us? Two asses.

as Rx'd:

Shoulder Press - 155 (pr)

Back Squat - 305 (PR)

Deadlift - 365 (PR)

Crossfit Total - 825 (PR)

BS 295

Press 145

DL 275

Total: 715.

My trigger finger is my safety. Guns don't go off on their own, relax all you range safety officers out there. :) Happy NFL Playoffs!!!

CFT: 915. @ S-325 P-185 DL- 405

CFT

DL: 275

BS: 155

SP: 75

The post gym removed all of the 2.5 lb weights for some reason...

"When a man's ways please the LORD, he makes even his enemies to be at peace with him."

BS-305

SP-165

DL-385

Tied PRs on BS, SP but well short on the DL. Not too disappointed though because I did Elizabeth about an hour before this with squat cleans and snowboarded 8-10 hours yesterday. Nutrition yesterday probably wasn't the best either.

NEVER QUIT!!

M/38/170/5"10"

BS - 235# (P.R.)

SP - 105# (P.R.)

DL - 350# (P.R.)

Then came home and ran 10km in 40:52 (another P.R.)!!!! Thank you Crossfit!!!

M/38/170/5'10"

BS - 235# (P.R.)

SP - 105# (P.R.)

DL - 350# (P.R.)

TTL - 690#

Then came home and ran 10km in 40:52 (another P.R.)! Thank you Crossfit!!!

BS: 260

SP: 165

DL: 305

CFT: 730

5 months Post Op Rotator cuff surgery

My mind and body says its time for rest cycle

M/53/72"/215

deadlift - 340 pr

back squat - 240 pr

press - 135 tied pr

total - 715 pr

backsquat------ 300#

shoulder press- 175#

deadlift------- 365#

total---------- 840#

BS---- 300#

SP---- 175#

DL---- 365#

TOTAL- 840#

Obviously my leg strength isn't proportional compared to other people. I hate excuses but will say it's the bulging discs in my back.

Mp. 175. 180 pr

Sq. 235. 275 pr

Dl. 280. 320. Pr

690 total. Frustrated but good form

28/m/183/5-11

M/41/143#/64"

BS 265 butt to heels

SP 185

DL 335

Tot. 785

BS- 365

SP- 185

DL- 515

25 y/o, 5'8", 190lbs

This site is awesome, but it's liberal viewers suck! Im done, good day.

BS 275

SP 155

DL 295

======

725

M/27/6'0/178

Squat: 265 fail, 245 semi fail, 225.

Shoulder press: 175 fail, 155 semi fail, 135.

Deadlift: 310.

Horrible. Frustrating. I need to work on my max. Going down to the point that I could do it allowed me to do 3+ reps each time. Definitely need to work on my leg max strength.

Day 16...

Crossfit Total #74 above, then

10 minute Chelsea

Run 1 mile

SP- 120 lbs (pr)

BS- 300 lbs (pr)

DL- 325 lbs (pr)

Total- 745 lbs (pr)

No dice on the CFT today, lower back is still iffy... nonetheless, since yesterday was a rest day for me I did a Elizabeth w/run

21-15-9

135# Clean

Ring Dips

400m Run after each rnd of lifting, so 3x400m in the end.

Time of 8:19

F/116#/32yrs

BS 200#

SP 93#

DL 280#

130kg, 55kg, 140kg, total: 325kg

squat- 385

press- 165

DL-405

955

Back Squat: 360 (PR)

Shoulder Press: 185 (PR)

Deadlift: 415

Total: 960 (PR)

810!!! Big PR (old 760)

SP: 130 (pr)

BS: 275 (pr)

DL: 405 (pr)

BS: 315 (deep squat)

SP: 205 PR

DL: 405

925 -50 from PR

I think I saw that episode of Reno 911...

375 Bs

185 Sp

465 Dl (pr)

1025 Total

27F/141/5'6"

BS: 205

SP: 85

DL: 185

Total: 475

m/22/5'10"/170

101016:

Back Squat - 290

Press - 145

Dead Lift - 350

total - 785

today:

Back Squat - 310

Press - 150 (pr)

Dead Lift - 365 (pr)

total - 825 (pr)

30 y/o M 205(SP), 365(BS), 405(DL)

squat 315, (missed 335)

press 155, (missed 160)

deadlift 350, (missed 365)

The 155 press matches a PR, which in October was a horrible wrestling match. This one flew right up. Score one for the HSPU progressions.

The deadlift number represents a 15 pound decrease. I did 365 in October, but made the mistake today of going after 375 right away, missing that and 365, and then having to scrounge my way back up to 350.

Yesterday was my first day back to cross in one year. o crossfit how I have missed you. BS 410,SP 215, DL 450 total 1075. This brings me back to my old power lifting days in high school. I agree with who ever suggested the oly max lifts, it would be awesome to do an olympic lift max day.

280 BS

150 SP

280 DL

Total: 710

Could have done more but I need to buy some more weight! Great totals people. I liked this one, it will be nice to see this number grow!

m/42/5'11"/200

Squat 232 (PR)

Press 149

Deadlift 331 (PR)

Total 712

Last October=672.

According to video the squat was just barely parallel and I hitched once during the deadlift, but I got them both.. New PR on squat and DL, tied old PR on Press which I had done only once previously.

Csizzle,

I think you need to look at your goal with confronting this "gym mate". Are you doing it for their good, or for your own edification? I would take Bingo's advice and keep it you vs. you.

Metcon: 5 RFT

10 225# 3.5" deficit deadlift

20 25# abmat sit ups

30 Double unders

15:56

REST DAY TODAY.

Seminar with a CT Olymic Lifting Coach yesterday..finally got my snatch (squat) to 105# and squat clean & Jerk to 150#.

Still lots of work to do!

bs 305 insane

press 155

deadlift 370

total 830

love crossfit

39M/5'10"/170#

As Rx: 345# BS (new PR by 5#) + 165# SP (tied PR) + 395# DL (off PR by 25#) = 905# (intermediate, off PR by 15#).

W/U sets: BS, 10x1 at 45-135-185-225-245-265-285-305-325-345(f); SP, 4x1 at 45-135-155-165(f); DL, 4x1 at 135-225-295-345.

Reviewed the tape after my first try at a 345# BS and saw that I was an inch or two above parallel so I had to do it again. Nailed it on the second attempt and it actually felt a lot stronger too. The fail on the first 165# SP was more mental than anything. Felt a slight pull in my left lower back on the 395# DL so I decided to play it safe and stop there.

@#59~ Matt C.

Thank you for your service and welcome back home to the states!

First total: 365

Today..

BS 175 (tied PR)

SP 95 (down 5lbs)

DL 265 (PR by 20lbs)

Total: 535 PR

M/51/153/1-1-06

CFWU x 3

Insufficient time for a complete CFT.

DL 275

Quit here because of form break, although it went up well and I probably had another 20# in me. Following my own safety advice.

Cash-out

Tabata Run, 6.0MPH/10 Degree incline.

Box was closed today, but wanted to get some work done. No CFT (current number is 655), but did "Murph" instead. 49:00 without weight vest. What a WOD, I've always been scared of it. Now I know why.

M/41/5'8"/153

SP 110

BS 225

DL 245

CFT 580

FWIW Bench Press 190

M/26/6'/168lbs

Back Squat 300#

Deadlift 365#

Strict Press#140

Total= 805

BW - 210lbs

Shoulder press - 75kg

Back squat - 140kg

Deadlift - 190kg

Total 893

Back Squat 250#

Deadlift 335#

Shoulder Press 135#

Total = 720# (up from 595 in October!)

47yo/225/m

bs 295

DL 295

sp 130

17yo/145/m/5'10

bs 300

dl 260

sp 105

Squat 250

Deadlift 300

Press 165

Total: 715

CFT

back squat 270F-255-265

shoulder press 150F-140-145F

deadlift 340-345-350

total=755

squat - 225

dead - 255

press - 125

1370, just did this Monday.

515 sq

245 press

610 DL

Video on my youtube.com channel, dmlrobinson

f/41/180/5'11"

Back Squat 255 lbs (pr by 25 lbs)

Shoulder Press 100 lbs (ties my pr)

Deadlift 275 (pr by 5 lbs)

Crossfit total 630 lbs...

last time my total was 580 and I am glad I met and exceeded my goal of 600.

660

Squat 245

Press 115

Deadlift 300

215 back squat pr

295 deadlift pr

125 shoulder press (last time I definitely "pushed" it, this time I read up and conducted it in very strict form.)

635 crushed the old score by over 100.

Hotel workout #1. Dls, FS, HPCs, PJs.

Good potential. Gotta get creative.

285 (305 (f)), 375(pr), 155 = 815(pr)

SP: 145

BS: 275, deep squat

DL: 365

back in the game

Squat 345 (Failed 365)

Dead 455 (Failed 495)

Press 165 (Failed 185)

Total 965 @ 6'4, 205

SP 155 (failed @ 185)

Squat 185 (failed @ 205)

DL 305

Could probably get more on squat but still getting used to going deep. Form was awful on 305 DL.

As Rx'ed

Squat: 335 (next time 350)

Press: 155 (next time 165)

DL: 405 (next time at least 420)

Total: 895

Back Squat 320

Shoulder Press 185

Deadlift 320

Need more plates - can go way up on DL

WOD #50 for me today and my first crossfit total

Squat 335

Shoulder Press 155

Deadlift 365

Total 855

S-265 (10lb off PR)

P-150 (5lb off PR)

DL-355 (10lb off PR)

Total: 770 (-25lb)

I have missed the last two totals, so that might have something to do with this nonsense.

BS: 285 / SP: 135 / DL: 315 Total: 735

BS - 335

SP - 195

DL - 335

Ran 13.5 miles day before

At globo

WU:5min on elliptical

Talk to buddy for 10min

WU squats then

CF3 - Crossfit Triple

BSx3:305-345-390

SPx3:155-175-180x2

DLx3:335-375-415(PR?)

Triple Total = 980 (PR)

had to regrip on 415 due to sweaty hands, so not really a true triple, but I think a PR.

then:BJ,HSPU with Kip, Burpee Broadjumps x 15 in 4min

later,

b

Newbie here. Started crossfit on 1/11/11 and already have had 2 workouts harder than any I've done in the past year. (WOD on 1/11/11 and "Elizabeth")

Back Squat: 245, 265 (285 fail)

Shoulder Press: 135, 155 (165 fail)

Deadlift: 375, 405, 415

Total: 835

Never maxed on any of these lifts before so I guessed on third attempt.

back squat 105

shoulder press 60

dealift 150

315

@115

seriously? wow..don't bother calling 911 when your life is threatened by a jared loughner someday. What's 'disgusting" is ignorant people like you who have such disrespect for the men& women who put their lives on the line for the citizens of AMERICA

bitter sweet day.

340 for the bs (25 lb pr)

135 for the sp (down by 10)

370 for the dl (30 lb pr)

845 total, shouldve been 855. bendy straws for arms...

back squat 365

shoulder press 145 pr

deadlift 285 pr

795

Back Squat: 395

Deadlift: 455

Press: 205

T: 1055

His and Hers:

SP 110 lbs

BS 235 lbs

DL 275 lbs

Total 660 43m/68"/155 lbs

SP 105 lbs

BS 205 lbs

DL 240 lbs

Total 550 39f/63"/150 lbs

BS: 200

SP: 130 (PR)

DL: 307

T: 637

Back Squat 255 pr by 30 pounds

Push Press 145 pr

Deadlift 305 pr by 40 pounds

Total 705pr last time 585 (7/2010)

M/43/200#/6'

(M/34/5'9"/165)

BS 275

SP 145

DL 365

Total 785

Tied every PR.

@ #59 Matt C

Have a safe trip home!!! I have been checking your posts everyday to see how I stack up against your times and weights. BTW you beat me almost everytime, but you have been encouraging me to push harder. Congrats!! And I hope you continue to post when you get back.

Squat: 335

Press: 140

Deadlift: 375 (pr)

Total: 850

This is -10/-5/+10 compared to my last Total last May. Overall 5 pounds lighter than my best performance. I think the explanation for being lighter in the Squat is that I just wasn't warmed up enough. By the time I got to the Deadlift, I blew right by my old record.

The Press still kills me. I wonder how much technique is holding me back. The failed reps never get above my chin.

Back squat 335

Dead lift 335

SHoulder Shaman 135

Correction... my press was a good form shoulder press, not a push press.

Press: 180

Back Squat: 355

Deadlift: 385

Total: 920

Felt cold and stiff...totally coming down with something.

BS 350

SP 210

DL 440

CFT 1000

I've been trying to get up to speed/strength for crossfit for a year now. This year, the resolution is to do every WOD as prescribed.

Yesterday sucked. But today was better. First time ever attempting a CFT.

Press (strict): 185

Squat (all the way down): 395

Deadlift: 425

Total: 1005

32yo M 175lb 5’10”

CFWU x 3, 3 HSPU, 5 pull ups, 5 ring dips per round

Squat Warm Up: 45lbs x 5–5 – 95lbs x 5 – 135lbs x 3-3 – 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 F-F

Deadlift Warm Up: 95lbs x 5–5 – 135lbs x 5 – 185lbs x 3 - 205lbs x 3 – 250lbs x 2

Deadlift Attempts: 335lbs x 1 – 355lbs x 1 – 375lbs x F

3 minutes rest per attempt

Foam roll after

Crossfit Total: 745

Compared to 101016:775 PR

Squat: 335

Press: 155

DL: 365

Total: 855

WOD #50 for me today and my first crossfit total

Squat 335

Press 155

Deadlift 365

Total 855

M/33/6'3"/200

255 (PR-65)

155

355 (PR-20)

765 (PR-45)

Prev:

295+155+315=765

305/155/305=810

Skipped the CF Total today since we were doing a group workout with some friends.

Did "The Seven" instead. Got 30:12 (PR). Details posted under that WOD from 9/11/10 (100911).

895. I was going for over 900 and set pr's on squat and deads, but stalled on the press. Prev was 855 total.

Back Squat-355(pr)

Press-155(tied prev pr)

Deadlift-385(pr)

Squat - 355lb

Press - 170lb

Deadlift - 400lb

Total - 925lb

M/47/6'2"/205

squat: 275

deadlift: 305

shoulder press: 135

Back squat: 350

shoulder press: 195

Deadlift: 495

BS 210

SP 140

DL 380

Total 730

m/39/5'11"/165

Retired Army First Sergeant

Clarksville, TN

So much for the four rules of firearm safety

m/38/6/190

Back squat - 300 (PR)

Shoulder Press - 160 (PR)

Deadlift - 320 (PR)

*Could have gone heavier on DL but that was all the weight I had. Finally, time to buy more!

cfwu

BS 135x10,185x5,225x3

245,275,295(f)

SP 45x10,95x10,135x3

155,165,170(f)

DL 135x10,225x5

315,335,355(f)

335

total = 775

Squat: 415#

Press: 190#

DLift: 505#

Total: 1110

I never post on this site but weapon safety is something that should not be ignored. I'm less offended by naked butts and more offended by comments like, "my finger is my safety". Roger. Stupid. I'm on the range three days a week with experienced professionals and I'd kick you off the range if you didn't put your weapon on safe after each drill.

#44 - Couldn't have said it better.

#26 & 68 - All right Hoot. Wrong. Have you ever had a cook-off? Worn out sere? There is a plethora of reasons why weapons malfunction and a round discharges. That's why we differentiate between Accidental discharge, Negligent discharge and my favorite, SD or Stupid Discharge (Weapon Vs. Shooter)

#41- I treat every weapon as loaded until proven otherwise. Kind of the reason we teach new shooters not to flag anyone, even with an unloaded rifle.

#54 - Don't be quick to judge on that shorty. I agree he's probably the driver. Put an EOTech on there and push that broom-stick handle out, it doesn't do anything for you so close to the magazine.

I'm not criticizing Deputy Templeton, I hope and pray he keeps Maricopa free and clear of all scumbags and lowlifes. I think that picture is a fantastic way to show that he's one of many deputies in that office that treats his job like it’s a matter of life and death.

I do take offense to laxidasical weapons handling comments and offer to anyone else (#'s 26,41,68) my free ammunition (DoD) and range time to anyone who thinks that good habits don't breed good skills.

In the fight of Good Vs Bad/Righteous Vs Evil, I want every DoD, Fed/State/Local law enforcement personnel to train hard with good weapon safety habits to take the fight against those who would do us harm.

Deputy Templeton, your daily bravery is commended and I thank you for your service. I only have to man up for 4-8 months at a time, you do it every day.

I'm sure there will be some sharpshooters out there so I'll check in to see what some smart ass says or just email me for range time.

S: 225

SP:125

DL:295

@180 BW

First time doing the CFT after about 2 months of Crossfit. I guess everyone has to start somewhere.

squat: 145

press: 65

DL: 165

total: 375

32/m/180

Squat - 245

Sp - 150

Dead lift - 295

@ RX'd

BS- 315lbs (325 Fail)

SP- 175lbs

DL- 455lbs

FOB Tarin Kowt Fire Dept Afghanistan

Training for upcoming runs so ran today instead:).

42/m/176cm/74kg

BS 110kg (like last time, failed on 115kg, PR is 120kg)

SP 65kg (like last time, PR is 67.5kg)

DL 165kg PR (last time 161kg PR)

CFT 340kg PR (last time 336kg, previous PR 337.5kg)

32/m/5'10"/220

BS: 345

SP: 175

DL: 410

Crossfit Total: 930

It's been a while.

265 back squat

185 press

315 deadlift

765 total

BS- 225

SP- 135

DL- 255

Total- 615

I don't think anything makes anyone do anything especially as the example exercise has on the consumption of alcohol

Won't be doing this til tomorrow-

Congrats to the 1000 lb Club, especially the fist timers (none for me, yet)

-Eamon - Awesome job!

also congrats to Tony on the first MU's!

Keep it up, keep it positive!

Back squat - 235

push press - 105

deadlift - 260

total - 600

BP- 265

SP- 135

Clean - 225

DL - 365

BS - 275

currently 205 and feeling out of shape

M/43/190/5'11"

SP--125(PR)

BS--245(PR)

DL--335

Total--705

315 BS

155 SP

330 DL

800 Total

M/30/5'11/220

Male 32 5'6" 156lbs

Deadlift 375

Back Squat 335

push Press 205 (did not rrealize was strict press till after the fact)

915 lbs total

m/177/48

BS-275

SP-155

DL-335

Total=765

Buy-in: CFWUx1, plus 2x10 assisted pistols.

BS: 335 - 350F - 350F

SP: 155 - 165F - 160

DL: 405 - 415 - 425F

Total: 910

No PRs today, but 415 ties PR in deadlift. Almost had 425, maybe bailed a little early on it.

Cash-out: Decided to test my calf with some double-unders. A couple of false starts, then got 83 in a row (PR). That got the ole heart rate up. Calf felt great - think it is totally healed.

opened with a mile 8min

BS 205

SP 115 (just missed 135 2x, didnt try 125)

DL 275

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

225 LBS

130 LBS

280 LBS

---------

635 LBS TOTAL

DL- 385

BS-295

SP-135

total-815

BS- 310 PR by 15#

SP- 140 PR by 5#

DL- 355

805# PR

SP - 135 PR by 5#

DL - 295

BS - 245 =(

male, 38 y/o, 68", 151#

SP 130

BS 225

DL 265

Total 620

Back squat: 300 lbs (PR)

Shoulder press: 140 lbs (PR)

Deadlift: 345 lbs (PR)

CrossFit Total: 785 (100 lb PR for me!)

m/29/198 lbs/70"

31 yom, 190 lbs

Back Squat-265 lbs

Shoulder Press-145 lbs

Deadlift-345 lbs (pr)

755 lbs I think this is a pr, not sure

BS: 300 lbs

SP: 135 lbs

DL: 345 lbs

Total = 780

First time maxing in about 20yrs. Not too bad. Sometimes forget how strict STRICT is!

905

BS-350

SP-190

DL-365

m/40/6'4"/195

Back Squat: 290

Shoulder Press: 150 (failed 170)

Deadlift: 365 (pr)

805 total

backsquat: 120 (pr)

press: 60 (pr is 75 - sore elbow)

deadlift: 110 (missed 130 should have tried 120 sore elbow not helping)

17 Jan 11

SQ 345 (failed 355)

PR 145 (failed 155)

DL 345 (got 365 up, but not all the way)

BW 194

Total 835...

Theresa-

DL:265 (PR'd at 275 2 days prior)

P: 85

BS: 175 (not bad 9 mo. post ACL surgery! on the comeback trail)

Total = 525

240 bs <

120 sp

240 dl

600 total

previous 585

pr 630

M/46/178

sp 135

bs 325

dl 365

cft 825

BS 200# (PR?)

SP 100# (PR)

DL 305# (PR)

Next time I'll shoot for higher numbers in the BS & DL. Both seems to fly up! SP not so much :(

Age 18

Hight 5'9''

Weight 180lbs

BS 315 lbs (3reps)

SP 165 lbs

DL 345 lbs

Total 825

200lb BS (15lb PR) + 77lb SP + 205lb DL

= 482

bs - 315-385f-315

sp - 135-155-175

dl - 415-475f-475

Do you just go into your max's for each, or how do you warm up?

17oct10: 730

17jan11:

BS 260 PR

SP 155 PR

DL 330

Total: 745

Funny how the 330 DL felt okay, but 345 was hilariously out of my league.

315 lb back squat

175 lb strict press

455 lb deadlift

945 lb total

Big PR on the squat. I pressed heavy yesterday, so didn't expect that to increase. I quit at 455 on the deadlift because I was unable to keep my back from rounding excessively. Maybe could have thrown 5 more pounds on there but didn't want to hurt myself.

635

SP - 120

BS - 235 (PR)

DL - 280 (PR)

Caught up on CFT this am....

Squat 385 PR

Press 185

DL 430 PR(had 455 up to my thighs but couldn't keep the grip)

Total - 1000 !!!!! (PR)

just made the club... next time - 1100!!! (hopefully)

235 squat

130 Press

325 Deadlift

Total = 690

405 squat

140 press

385 dead lift

total= 930

M/6'1/185lbs/26

15:09

Weight reduced to 115 lbs.

410 Squat

175 Shoulder Press

475 Deadlift

Sq 325

Pr 140 (145x)

Dl 315

Total 780 PR

sq- 425

Press- 175

Dealift- 500

CFT- 1100

Squat - 315

Press - 165

Deadlift - 405

885 (PR by 95#)

Squat 205 not max

Press 115

DL 255

BS: 255, 265, 275

SP: 145f, 145, 150f

DL: 385, 415, 425

CT: 845

Squat - 315

Press - 155

DL - 335

Squat - 315

Press - 155

DL - 335

m/178cm/86kg/34y

Squat: 145 kg PR

Press: 70 kg

DL: 175 kg PR

Total 390(859lb)

Squat: 65

Press: 55

DL: 165

F/30/170/57kg

BS 80kg

SP 40kg

DL 85kg

Jeff @ work

Back squat 365#

Press 160#

BS: 120kg (125kg fail)

SP: 70kg (75kg fail)

DL: 140kg (145kg fail)

TOTAL = 330kg

Realised I did out of order - SP/BS/DL (oops)!

Same as July last 2010. Stands to reason due to lack of training / intensity lately.

m/220/35/6'0

squat - 300

press - 175

d-lift - 405

total: 880

I did presses for Max and then did sets of 3 reps of Front Squat followed by back squat. Testing out my back to see if these have any affect on my L5/S1.

FS / BS

155x3/ 155x3

165x3/165x3

175x3/175x3

185x3/185x3

195x1/195x3

205x1/205x3

210x1/210x3

/225x3 Stopped because back started to get tired. PR on Front Squats. First time using my Do Wins, they really seemed to make a difference.

Deadlifts stopped at 275 since this was the lift that aggrevated my back last month.

Back Squat - 200#

Overhead Press - 135#

Deadlift - 335#

Total = 670 (+20 lbs from previous - http://www.crossfit.com/mt-archive2/007194.html) (wfs)

BW = 210#

Feels like I lost a lot on the deadlift while focusing on good form/no rounding back. Actually gained 10# from previous upon further review.

BS: 318#

SP: 168#

DL: 458#

944#

Paul: 355/175/425 = 955

Gunnar: 315/160/385 = 860

Chris: 265/125/325 = 715

Eric - 285/165/370 = 820 lbs

Harold - 355/205/455 = 1015 lbs

Jen= Fran = 4:13

S 315#

P 145#

D 405#

------

865#

Goal: 1,000# plus

I stand by my statement. The weapon has too short of a barrel to gain the velocity needed to ensure the proper terminal ballistics. Optics or broom handle placement won't fix this. (although I agree with both sentiments on a longer barreled gun) I also must state that the gun you do have is way better than the gun you'd like to have. I wish him nothing but 0 value winds, a proper dope on the sights, plenty of ammo, and a target rich environment. Keep up the good fight Deputy!

SP 70 (pr)

BS 140 (pr)

DL 155 (pr)

Total: 365 kg / 803 lbs

Body weight: 65 kg

Back squat: 270#

Shoulder Press: 120#

Deadlift: 320#

Total: 710#

m37/170/5'8

deadlift 330

back squat 255

shoulder press 175

total 760

m37/170/5'8

deadlift 330

squat 255

shldr pr 175

total 760

155lb press + 275lb squat + 365lb DL = 795lbs

Squat -- 225 (Fail @ 245)

Press -- 125 (Fail @ 135)

Deadlift -- 225 (ran out of time, got this for 4 reps)

225+125+225=575

bs 265

sp 125

dl 330

total 720 (PR)

Five pounds more than last time.

m/32/5'8"/170lb

Back Squat - 275, 285, 295 (started to feel a tweek in right knee so stopped, need to work on getting lower too)

Press - 115, 135, 155(F), 145(PR)

Deadlift - 315, 335, 345(F), 345(PR)

Total 785 (PR)

50 pounds more than last time in July, must have skipped the one in October

DL 360

Squat 345

SP 145

Total: 850

Back Squat: 300 lbs

Shoulder Press: 135 lbs

Dead Lift: 455 lbs

Executed 19 JAN

Squat 265

Press 107

Deadlift 315

Total 687

M/54/140/5'8"

Squat 225 lb.

Press 115 lb.

DL 335 lb.

Total 675

Made up on 1/19.

BS=410

SP=170

DL=455 (belt on last rep)

Total=1035

Some good, some bad, some ugly.

The BS was high bar up through 395, and then low bar to get to 410.

Press is right shoulder limited because of surgery 25 years ago (before the invention of the arthroscope, unfortunately) - could get 175 up with my left shoulder, but stalled on my right.

DL was unbelted through 445, failed at 455 (and had it off the ground) and decided to try it with a belt for giggles. Made at 455.

Cheers.

41 yom/66"/183 lb

32/m/230

BS: 395

SP: 185

DL: 475

Total: 1055

365

185

405

955

Got to get back 1K

CL+SP: 95,105,115,125F,120F,115 (-10lb, lame)

DL: 185,135,155,165 (+5lb, rockin')

cf total 640

back squat 215, pr is 220

press 125, pr by 10 lbs

deadlift 300, pr by 55 lbs

1st Day back in over 2 years. Good day to test my limits though. Didn't get too crazy though.

Back Squat 275

Shoulder Press 155

Deads 275

Done at home limited to amount of weight;

BS 150

SP 125

DL 175 (strapped 25pd kb to bar :))

CFT =450

BS 440(pr)

SP 170

DL 480(pr)

CFT = 1090(pr)

BS 265(pr)

SP 160(pr)

DL 365(pr)

TOTAL 790 (pr)

1109 Total

415 Back Squat (pr)

205 Press

489 Deadlift

BS - 475

SP - 205

DL - 545

CFT - 1225

Decent! It's been a minute since a CFT...

BS - 295 (tie PR)

SP - 140 (PR +5)

DL - 370 (PR +20)

805. Finally broke it! Now if I could only shoulder press like anybody else at my body weight can, I could start working towards 850...

Have a great day everybody

CFT progresssions:

500 135, 115, 250 12/12/2009

580 165 180f, 135 145f, 280 2/25/2010

650 185 195f, 115 135 155f, 255 300 330 1/20/2011

am happy with the increase, but am unhappy with my strategy, also would love to have a spotter for BS, maybe next time.

have a nice weekend!!

A58CCE

DT:

BS-335

SP-175

DL-405

JW:

BS-425

SP-215

DL-425

275 (pr)

170

345 (pr)

Total: 790

previous Total from October: 765

Happy Day!

Squat - 315

Press - 150

Deadlift - 245

210

100

300

610 improved from 585

Completed a rep WOD today:

BS 185 (4 sets of 5 reps)

SP 95 (4 sets of 5 reps)

DL 275 (4 sets of 5 reps)

Previous PR:

BS 300

SP 160

DL 425

Total 880

"Mrs. Wobbly"

BS 180 (new PR)

SP 85

DL 235 (new PR)

Total 500 (new PR)

Press 165

Back squat 315

Deadlift 520 (10lbs PR)

CFT = 1,000 (10lbs PR)

ryan

bs - 225

sp - 160

dl - 305

mike

bs - 135

sp - 95

dl - 225

Brother was out of town, so I waited for him to come back so we could both get a baseline CF Total Done.

Brother 5'9" 165-170

Squat 275

Press 125

Deadlift 285

CF Total: 685

Seems he had some still in the tank, but we haven't done singles in a while.

Me 5'6" 176

Squat 360

Press 170

Deadlift 395

CF Total: 925

175 on the Press and 400 on the dead could barely budge. Who'd think 5 pounds could weigh so much.

-Bob

M/5'9"/150

205# Squat (PR)

225# Deadlift (PR)

Thank you Crossfit

315 + 165 + 385 = 865

Last time:

305 + 155 + 345 = 805

Me

Squat 110Kg

Press 55Kg

Deadlift 172.5Kg (out of bar space)

Total 337.5Kg

James

Squat 110Kg

Press 55Kg

Deadlift 140Kg

Total 305Kg

Ellis

Squat 110Kg

Press 55Kg

Deadlift 120Kg

Total 285Kg

Sq - 150kg (330lb)PR

SP - 75kg (165lb)

DL - 200kg (441lb)Equal PR

Total - 425 (937lb)PR

squat 275 295(f)

shoulder press 135 145(f)

deadlift 305

total= 715lb

sp 145 (pr)

bs 265

dl 315

725

f/22/5'6"/130

sp: 65

bs: 155

dl: 200

total: 420

SP: 265 lbs

BS: 545 lbs

DL: 565 lbs

total 1375

Total Suck

Messed up my back on DL ... tired after a few days of mids, felt rushed in the gym. One moment of not focusing and I let my back round on a 395# attempt

SP - 185

BS - 385 (I think I dropped down far enough, but not entirely sure)

DL - 365

26m/175/6'2"

BS: 245

SP: 115

DL: 275

635

Performed on Monday 01/17/11

BS: 315/335/345

SP: 125/135/145-(f)

DL: 365/385/405

Total: 885 (PR)

Also did max box jump: 53 inches

Me:44yo/M/5'10"/183lbs/16%BF

Warm Up: Greg A's Warm Up + WU with Squats, presses and DLs Rep Scheme 10-5-3

WOD: CFT: 670

Squats: 215-225-235

Shoulder Press: 115-125-130

Dead Lift: 285-295-305

Cool Down: nothing

I am just getting back into crossfit after a disappointing 2010 so I did not go crazy on this CFT. The reps were completely legit and I did not step out of my comfort zone. Next time I will add 5 pounds to the press, 15 pounds to the squat and 25 pounds to the dead lifts.

Have Fun, Train Hard,

Billy

50/m/190

Squat 305 off 5 from last

DL 415 up 5 from last

SP 150 same

SP 80

BS 230

DL 230

Total 540

dl 140k/308lb pb (+22)

back sq 100k/220lb pb (+33)

sh press 60k/132lb (-3)

total 660lb (+52lb)

prev 101016

dl 130k/286lb pb

bk sq 85k/187lb (m/c) pb

press 61.5/135 pb

total 608lb

feeling strong after 3 day rest due to illness.

BS: 365 (PR)

SP: 185 (tied PR, failed on 190#)

DL: 470

total: 1020

WOD #32 -- Hey cool, I wasn't the only one to wait three weeks to do this! Kept putting it off and putting it off, but finally got it done. All lifts pr's as I haven't done these lifts for max since I was in high school.

CF Warmup - 1 x 10

Back Squat - 455

Push Press - 205

Dead Lift - 455

Total - 1115

Dang, only an intermediate ranking. Oh well, not really disappointed in these numbers. Can't wait to do it again sometime.

M/42/5'11''/258

Back Squat - 300

Press - 155

Deadlift - 455

Total: 910

255/125/365: 745 Very weak right now!

CFWUx2

BWU

WOD: CFT, been awhile since I have done one of these, mixed results. I learned I need to start killing my shoulders...don't know where my strength has gone. Squat was so so. Dead lift felt good for not going heavy in awhile think I could have got 500# but did not want to rush it. SP(165), BS(385), DL(475); Total: 1025.

BS: 135,165,175,185,190 (+5)

SP: 95,105,115,120F (-2.5)

DL: 185,235,255,265 (+5)

m/33/165

back squat: 205

shoulder press: 135

deadlift: 305

645

Age 18

Back squat 330lbs(Yeah, i know my squat is weak.)

Shoulder Press, 200lbs

Deadlift 450lbs

Total =980lbs.

M/27/5'8"/158 - Crossfit ACT in Saddle Brook, NJ.

Total = 765

BS - 245

SP - 165

DL - 355

Need to work on my squat strength, ACL surgery 10 months ago and still healing.

M/23/70"/195#

10/18/10

Squat: 275

Press: 135

DL: 325

Total: 735

5/29/11

Squat: 310

Press: 160

DL: 365

Total: 835

1-rep max shoulder press: 135 (PR:140)

squat 255

press 135

dead 305

total 695

3-rep max:

squat 185 lbs

press 110 lbs

deadlift 175 lbs

total 470 lbs