What the F...its been like a week....

my thoughts as well.

Why so soon?

So, since we're doing this again so soon, I'll ask this: Are sumo deadlifts allowed? Would they be allowed in, let's say, the crossfit games or a weight lifting competition?

are weight lifting straps "allowed" in crossfit? if not then why? just curious.

Im doing strict shoulder press 5X3 rather than DL. We haven't done SP in a very very long time

i wonder why more people don't take the time think of possible answers to the questions they ask of HQ.

You dont HAVE to follow the WOD's on the HQ site. Im sure if you choose to change up your workout, no one will come and hunt you down.

"WTF???? CFHQ has no idea what they are doing!!!" I think the voice of CrossFit understands what the deal is. If the WOD is "Jump... off a cliff", then no, I won't do it. If it's DL 8 days apart, I'm going to be ok. If we noticed, you don't think they did? Unless they change it before tomorrow, I'm totally ok with it.

Nice!
My kind of surprise, love throwing a repeat in a short period, keeps clients on their toes.
Bulgarians would be proud.

Go with the flow or do your own. Hq programming is optional. I'm back on wk 3 of doing the mainsite wods. I have enjoyed these past three wks. I am a fan of mainsite! When I pick my own I tend to pick things I want to do. Mainsite force me to work on everything... Even if I'd rather not. I am comfortable with being uncomfortable. Thanks HQ.

Love the quotes by C.S. Lewis!

Here are three of my favorites:

"A man can no more diminish G-d's glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, 'darkness' on the walls of his cell."
C.S. Lewis

"Courage is not simply one of the virtues, but the form of every virtue at the testing point."
C.S. Lewis

"Humans are amphibians - half spirit and half animal. As spirits they belong to the eternal world, but as animals they inhabit time."
C.S. Lewis

3-2-1....STOP YOUR WHINING AND GO!!!!

#3 tyler D

not exactly sure about the games considering i've never competed, but you sure can do them for this workout. just make note of which style you used so you'll know for next time.

#4 aermio

generally, we tend not to use straps. but again, be consistent, or at least be aware of when you do use them and when you don't. the reason i never use them is because it's not as applicable to real life (kinda takes away the grip factor)

what doe's HQ mean ?

#3 sumo style is allowed in all powerlifting competitions, #4 straps are not allowed in competition.

I deadlift once every four days pre-WOD twice in 8 days isn't exactly a big deal...

I remember when they had row a 5k on the 3rd day of the cycle and then the first day of the next cycle was row a 5k...hahahaha it made me laugh

any recommendations for a crossfit post workout stretch routine, similar to the pre workout stretch routine

Generally no straps and certainly none in competition. The idea is that you should be able to the lift. If you need straps then you can do the lift without help, right? The exception, IMO, would be in training when your hands are beat up on a given day. Which is worse, using straps for a day or ripping your hands and getting your workouts screwed up for a week plus?

HQ means headquarters...

Fighting a low back problem since last weeks deadlifts, will probably sit this one out.

Nice work Kelley. Glad to see you making the main site.

Here's the deal folks... First of all, pretty sweet to see a C.S. Lewis quote: thanks HQ.

Second, Sumo Deadlifts? Sure. But if you competed at regionals then no.

Third, Straps? The strongest people in the world sometimes use them to train. Olypic lifters (that compete in the Olympics) use them sometimes to train. Sure, in competition no straps, but if you can lift more with straps, then you're giving your posterior chain a workout that they would never be able to get without them. Of course you should include lots of lifting without them so that you maintain a strong grip, but throwing them in once in a while isn't bad.

I remember when (in general) the XFit community frowned upon the use of belts when lifting heavy. Why? Makes no sense. The strongest and best weightlifters in the world use them; again, Oly lifters use them. The problem comes when it becomes a crutch and doesn't act as a reinforcing of already good technique/form. The belt and straps (and variations of a lift: SDL) can greatly help an athlete if they are sometimes used as a tool.

Actually its Kelley Urbani from CF Balboa pushing through the 45 Deadlifts @205#...with Valley CF and alot of the other female competitors cheering her on . Awesome effort by her and awesome sportsmanship shown by the ladies

Sorry I'm a day behind...I love the Reebok pic but I'm a little confused. If Reebok is so dedicated to CrossFit why isn't there a whisper of CrossFit on Reebok's website? It seems a bit odd that a company that's "committed" to something wouldn't advertise a major competition on it's main website. I do appreciate the impact Reebok has had on the games so far but it is a little strange they haven't committed to CrossFit to the general public.

Katie Hogan. WOW!!!!

192/m/24
365-385-405-425-435

YES!! I love deadlifts <3

your guys need to man up and just to the F# ing work out. they know more than you do so stop questioning every workout they say to do. if you dont like it. make your own website.. as for me' im in the best shape of my life and cant wait to deadlift tomorrow

LOL @Tim. You never know, the HQ might find themselves so bored and upset that someone didn't follow their FREE programming they may just hunt them down.

not that deadlifts are trivial, but glad to have a shorter workout after yesterday

you guys know that you don't have to follow the main site program to a t right? That's why affiliates don't really follow the main site. Sure, I did for the first 9 months, and it's GREAT. But my needs are slightly different, so I started incorporating my affiliates programming, and mixing main site stuff with crossfit football, crossfit endurance, and strongman WOD. Don't get yourself caught up in only doing the main site stuff. It's just a suggestion. Do this, and a benchmark, or a hero wod, or whatever you feel like doing. After all, friday is a rest day, so hit it hard. Do 2 WOD's. Push yourself.

And Katie Hogan, Wow.

I agree if you dont like the workout, then make up your own, they give you the tools, i.e. "pay your dues"

As for me im going to do the filthy fifty again, I want to know how it will feel two days in a row.

its been awhile since pukey visited.

haha to all the above. :)

looking forward to more deadlifts. 400lbs here i come. :p

My grip is always the limiting factor in deadlifts any suggestions?
1 rm = 295-335lbs depending on how my hands feal

#33 you may need some more time "alone"

225-225-275-315-365

First time to ever comment after starting to follow crossfit to the T on May 4. my first WOD stationed in Kuwait, and i think i did pretty good!

168/m/23
292-320-335-340-345

hey, here is a crazy thought everyone!
comment on the workout as you R/Xd!

400lbs

There's also the irradiation effect of exercises, deadlifts will help to build/strengthen muscle pretty much everywhere in the body, and all from one lift

Crossfit Fitness Test Day #5
Run 800 meters, Thrusters 75 lbs x 21 reps, “L” Pull-ups 21 reps

Due to some scheduling problems with the auditorium gym, I had to switch Test Days 2 and 5, so I ended up doing Test #5 today.
My time was 5:36, so I was just a few seconds from scoring 8 points. My score this time was 4 points.
That brings the total score up to 16 points after two days. I'm gunning for 32 points, so let's say I'm halfway there.

205-225-235-25-255

Did 1-1-1-1-1-1-1 as I have been planning to do it regardless.

135kg, 140, 145, 150, 155 (new PR!), 135, 125

275-285-295-305-315

Subed 5x12 w. 130lbs

The Programing works. follow it with good form or strive to attempt perfect form at maximal weight and you will see better results in the long run. :) play with it, have fun, it is you against you any way.

275/315/380(PR)/315/315 Love the randomness. Keeps me on my toes. Done at Blue Flame CF
M/5'5"/36yrs old/192 lbs.

225-275-285-295-315 (PR)

After yesterday's workout - this will be sweet and relaxing.

Agree with #33, my grip usually fails me before anything else.

#33 David: if you are not already doing it try a mixed grip. one hand palm up, one hand palm down. if you're doing that then just work some deads in once a week. your grip will get stronger.

225
235
245
255
265 (failed on 2nd rep)

Before you complain, think about how much you are paying for this website. I'm not complaining about a site that provides free programming.

http://kingsofwar.org.uk/2011/06/us-army-cuts-off-five-fingers-bangs-head/comment-page-1/

Banned in unit PT.

225, 255, 275, 320 (f x 2), 275
110622: 310, Mariana 175 PR
110222: 315 PR, Mariana 165
100121: 269

Mariana f/24/5'4"/115: 135, 145, 155, 165, 175 (matched PR, but with much better form than last week)

Anna f/61/5'2"/130: 45, 55, 65, 75

Tried for PR attempt at 320, failed last week and this week. Albeit, I felt I had better form on the first two reps this week, and I doubt I will be as sore as I was last week. My focus was a tight lumbar, and I kept excellent form on this weeks failed attempt at 320--nail it next time for sure!

Finally, I got my mother-in-law to train with us! Go Anna!!!

Crossfit is so dirty...

I am a new cross-fitter and I started two weeks ago. I was lifting with a body-building-like approach for almost 5 years and ...I thought I was in shape.

All I can say is bye biceps and hello 5x3 DL's.
- I love crossfit

We should all probably be doing deads once a week anyway at 5x3 or 7x1. As for programming, great job, CF.

Do it.

Today's WOD:

Dead Lift: 185,225,225,245,255 x 3 reps
Bench: 155,175,185,185,185 x 10 reps
Push Press: 95,95,115,115,115 x 10 reps

60k,80k,90k,100k,130k

33/m/5'10"/223

315
335
345
355
360

5 pounds less than PR, but 15 pounds heavier than last week. I should have pushed harder last week.

My reaction to 'DL again?' is 'Thanks CFHQ for no pushups, K2E or burpees' today.

BTW, if Cole, Craig Massey, or Jeff Martin see this, could you share how you train kids for DLs? (Or share where I should look if it's already posted.) Looking to adapt the approach and build DL volume / strength. I get, from prior posts, that there are weekly triples Cole and others do -- is it 5x3 DLs once a week, or...?

Thursday 110630
Deadlift 3-3-3-3-3 reps

1.235
2.235
3.235
4.235
5.235lbs(106.5k)
Played it safe today. My back is still not 100% from last time so I went with the 235. First 2 round I was a bit sore, but the last rounds were good and solid. Happy enough. Damn the pride!

Wednesday 110622
Deadlift 3-3-3-3-3 reps

1. 305lbs
2. 315lbs
3. 320lbs
4. 325lbs(147.4k) x2

Stopped there, I felt a pain in my back on the second pull and called it. I feel fine now and I will roll at 3:00 to be sure. I think the KB from yesterday has my back tired. Happy with it as it is, I haven't done any deads in atleast a month.

Deadlift 3-3-3-3-3 reps

1.305lbs
2.305lbs
3.305lbs
4.305lbs
5.315lbs(142.8K)

Good day! I probably could have gone a bit heavier. My back held fine.
last time
Deadlift 3-3-3-3-3 reps
1.245lbs
2.265lbs
3.285lbs PR
4.285lbs PR
5.295lbs PR

last Last time090104
Deadlift 3-3-3-3-3 reps

1. 185lbs
2. 205lbs
3. 225lbs
4. 245lbs
5. 275lbs

Crossfit has ties to Special Ops. So do the freakin' workout or start looking over your shoulder.

Luv those!

2011-06-30: 3's. 360. 265X15.
2011-06-22: 3's. 353.
2011-02-22: 3's. 340.
2010-06-10: 5's. 307.
2010-01-18: 3's. 305. 265X12
2009-08-08: 5's. 250.

So, considering I've been out of the game for a while (a long, long while) I was pretty happy to come back to deadlifts.
95
115
135
155
175

I'm getting there. It's hard coming off a year depression, but I feel great!

Grab the Kool-Aid and GET SOME!!!

M/27/5'9"/213
1. 325 x3
2. 345 x3
3. 375 x3
4. 380 x3
5. 385f, 385, 385f

Preping for a half marathon in October, needed some road work so I subbed:
4.8 mile jog
44:55

The picture was taken by Mary Siani Photography at the Southern California Regionals

crossfit games 2011 in 30 dayzzzzzz!!!!!!!!!!!!!

315# pr

My glutes are sore from my attempt at the Filthy Fifty but I'm looking forward to lifting heavy objects today. Thanks HQ!

300-300-300-300 (x2, 3rd attempt fail)-300 (x2, 3rd attempt fail)

Go Kelley! Crossfit Balboa is proud of you

225 x 275 x 295 x 315 x 315

slowly but surely its getting there

hot

I'M SORRY, BUT THIS IS JUST WAY TOO FUNNY!!!! CHECK OUT THE ARTICLE BELOW ON "GYM ETIQUETTE" - POSTED ON AOL.COM TODAY. BAAAHAHAHAAHAA!!!! BE CAREFUL EVERYONE.....DON'T GRUNT TOO LOUD.

http://video.aol.com/video/gym-etiquette-101/2289777245?ncid=wsc-video-cards-image-888358240001

ONLY GOOD PART OF THIS ARTICLE IS THAT I ACTUALLY SAW A CONCEPT 2 ROWER AT THE GYM. MUAH-HAHAHA!!!!

M/20/5'7"/150

185-205-225-245-265 as rx'd

2 reps 285
1 rep 295

M/39/190/5'11"

Big Day for me!

295/315/365/385/395

High up 30 lbs from last week!
Love the deadlifts.

155-185-205-225-245

19/f/145/5'8

275-275-275-275-275

I need to buy some more weights.

155, 160, 165, 170 (failed on 3rd rep), 170 (felt form deteriorate on 2nd rep-back rounded- so I didnt attempt the 3rd rep)
I have 2 new blisters and 3 ripped open blisters on my hands from the past few days. What a cycle!

135 10 rep wu.
185 5.
235 3 - 4 rounds.
Felt great.

275-285-295-305-315

m/37/5'8"/177#

1x3 @ 345#
4x3 @ 350#

Didn't go to heavy, today; needed to work on some DL form issues that were recently brought to my attention. Felt pretty good!

m/37/5'8"/177#

1x3 @ 345#
4x3 @ 350#

Didn't go "too" heavy, today; needed to work on some DL form issues that were recently brought to my attention. Felt pretty good!

Well done, HQ. I had my doubts - on my end, not yours, as I was a bit beaten up by the parallette HSPU's two days ago.

Nevertheless, it was better today than 8 days ago: a new PR and the sets felt fresher, faster, and easier all around.

295 - 335

Deadlift 3-3-3-3-3 reps
135x10 for the warm up then 275x3/315x3/365x3/405x3/455x1
yesterday killed me so no 455x3

Maxed on 352 for 3 full reps grip just starting to fail, bodyweight of 160

255-265-275-285-295

Went 10 lbs heavier each set than on June 22. Felt solid, despite generally being sore after yesterday's Filthy 50.

365/385/405/415/425
Hooyah Navy!

Done before I saw the site today (great minds think alike):

First time lifting for max so everything beyond 205 is a PR. Will probably try again in a couple of weeks to see if there is improvement.

6X2DL:
205, 225, 255, 265, 270, 275 (second time fail)

Any 45+ yr olds here using a ratio other than 3 wods: 1 rest? Starting to wonder if I might want to play with 2:1 for a while, or 3:1 then 2:1...maybe it's just this cycle that's beating me down...

w/u - static n-s, bar dislocates, cfwu x 1 (10's), 135# DL x 3

w/o - DL 5x3: 160, 180, 205, 225, 245 (+10 lbs over 6.22.11)

Going great so tried and made 280 x 1, PR by 20# I think.

Fun stomping, grunting, and dropping the metal weights while the 18-30 year old kids @ the Y interrupted their curls and incline bench to look @ crazy old man. Bet they couldn't DL 225 x 1 if I paid em. (Down boy ;)

c/d - 30-sec L-Sit progressions; Tabata protocol to get to 50 pullups for day - took 12 rounds; 2x5 KTE, my new bodyweight goat; 20-sec L-hang from pullup bar; walk dog

243-243-287-297(F)-297(F)

Just not there today, ug, got 303 last time.

This is my second day doing crossfit, and I am so sore from the filthy 50's. I'm thinking I should get in shape before jumping into CF, but CF just seems to make so much more sense than the normal gym routine.

Anyways, I've been working out for about a month before starting CF, and I'm totally enjoying it.

My weights today (focused on form, since I'm a noob): 135/155/185/185/185.

Quick question: when posting weights, do you count the weight of the bar?

hamstrings felt weak and a little sore

245x3
265x3
295x3
325x3
355x2 f 3

43/m/176cm/73kg

120-130-140-150 PR-145 kg

"Warmed up" with squat snatches up to 45kg and Cl&J up to 75kg in pretty good form. Our gyms lifting coach liked my Cl&J today and advised me not to go for a max, but rather collect a few reps in good technique which I did.

27/m/5'11"/175
275-315-345-375-415(f)-415(f)-365

225
255
315
365
385(pr)

1st deadlifts!

135-185-185-185-195

CFWU x 3 w/ 20lb weighted pullups + dips, 135 DL x 10, 225 DL x 10, then WOD as Rx:

315-315-315-315-315

3RM PR last week was 340, took it easy today. Finished with 10 RFT of: 5 x 225lb DL, 10 x Hand Release pushups, got 10:35.

When I was doing the 315lb DL's (at the globo), one guy said to me "That's impressive! That's the first time I've seen you lift weights. Usually you're just doing those jump squat things."

LOL! I've been following main site as Rx for over a year at this gym, it was good for a laugh though.

M/16/160/6'0''
275-295-295-305-305

245 255 265 275 285x1

135
155
175
195
205

Cool vid, Katie and Lindsey. Well done.

40M/5'10"/170#

W/U: DL, 4x1 at 135-225-295-345.

As Rx: 365-385-395-405-365.

C/D: SP, 145x5 - 160x3 - 175x1.

Tied 3RM DL PR at 405. Controlled drop (no bumpers). I just duplicated the work done last week. Each load felt the same as last time (no stronger/weaker).

More importantly, I hit a new 1RM PR on the SP at 175 by 5#. I think I started smiling as soon as the bar started going past my forehead. I knew then it was going all the way up! Very happy!

M/51/153/1-1-06

Deadlifts. Worked on Sumo deadlifts. Apparently I am not very good at sumo deadlifts. Tweaked my back at 255. Yah...that's right...255.

2 5 5.

Sigh.

17yo/165lb/6'0''

15 reps 95 lb warm up

185-205-225-235pr-245pr
extra attempt at 255 fail

Fairly new to Crossfit - First Post!

33/m/5'9"/190lbs

as Rx, 225-245-265-285-305

SailorErin #61,

Welcome back! Really, REALLY good to hear from you. We have some experience with your "challenge" chez bingo. Feel free to reach out. d a r r e l l w h i t e @ m a c . c o m.

M/34/5'4"/144lbs
295lbs, 315, 325, 335, 335
335lbs is a PR for x3 lifts

Whipped after the last 2 wods and did today's early. 485#

f/41/177/5'11"

5 x 3 deadlifts... pullups interspersed between in order to get to my quota of 40 for the day (actually hit my first chest to bar too)

185-205-225-225-225

80kg, 90kg, 100kg, 105kg, 120kg failed 3rd attempt, got it after 10 secs rest, wasn't letting that one get away

223!

230
280
280
285
290
M/18/5'10"/150lbs

M/39/5'9"/254 lbs

275-295-315-335-365 all conventional style.

haven't gone this heavy in years... I can feel the "fight" coming back!

F/28/5'7"/125#

85, 95, 105, 115, 125

135-185-225-275-315

205,255,275,295,300

-110622-
405
415
425
435
445 (got two consecutive reps up, had to pause for a few seconds before completing the third rep)

-today-
405
415
425
435 (got two consecutive reps up, had to pause for a few seconds before completing the third rep)
425 (one at a time - about 20 seconds between reps)

Just wasn't feeling it today

255, 265, 280, 295, 305PR

It was a good day 305 was my old 1 rm.

M/40/140lbs/5'7"

315-315-325-335-335

3 RM deadlift/800m run time trial

Mikey 195lbs 2:47
Amanda 190lbs 4:09
Rachael K 200lbs 3:27
Abby 200lbs 3:03
Cole 105lbs 3:10
Andrew 105lbs 2:54
Joanie 105lbs 3:24
Sydni 220lbs 3:21
Meghan V 150lbs 3:36
Mariah 155lbs 3:43
Pat Lass 160lbs 2:48
Sam Sell 75lbs 6:19
Sydney 85lbs 5:06
Frankie 35lbs 3:44 (DE Squat Snatch 2reps of 35lbs for 10 sets on the minute)
Joe 115lbs 3:39
S.Carey 255lbs 3:06
Morrow 295lbs INJ-No Run
Jay 125lbs 2:37
Jesse 115lbs 2:27
Size 295lbs 3:17
Lynn 205lbs 4:52
Nick P 245lbs N/A
Nick B 285lbs
Ray 65lbs 8:53 (3 deadlifts + 125yd sprint for 4rds)
Ricky 53lb kb 6:17 (3 kb deadlifts + 125yd aprint for 4rds)
Anita 200lbs 31:11 on soft routine (medium cone)
Seth 20kg kb (1 DL/1 rope climb, 2DL/1 rope climb, 3 DL. 1 rope climb) 800m run=4:10
Austin 24kg kb (same as above, alternate turns with brother) 800m run=4:42

Veronica 115lbs 4:26
Mrs Pip 195lbs 4:18
Mrs Carey 165lbs 4:24
Crystal 100lbs 3:39

185 205 225 235 245 (PR)

upper back/trap area gets tweaked recently no matter what exercise I do pretty much, it's pretty annoying.

How long is the pause between the sets suppose to be? No Pause or just what it takes to put on more weights?

M/28/5'9/185

2nd day of crossfit, think I'm going to love it.

225/275/295/305/315(pr)

as rx'd

275
315
345
370
380(pr)

I don't know what people were complaining about, this WOD was great!

435 x3
445 x3
455 x3
465(pr) x3
475(f) x2

m/30/6'/205

275-325-345-275-275

Hard to maintain grip every since I broke my hand. Fell short of PR by 40lbs

195lbs x 9
(Thats all the weight I own so I threw in 4 more sets)

str

DL 85% x 5, 90% x 3, 95% x 1+

[360 x 5][380 x 3][405 x 2]

wod

row 2000m
8:17

195lbs

Rx

315 (1), 315, 315 (2), 335 (2), 315.

Still nursing a back injury, however, felt better than I have in months. Excited to fire it back up next week.

GFBD.

I'm deployed right now and have about 6 guys from my plt doing crossfit with me. I have quite a bit of time doing crossfit and they are only a week in to it. So we did the filthy fifty scaled down to the dirty thirty yesterday. Most of them can hardly walk today. And now deadlifts? In short, I gave them a rest day. Can someone explain the programming behind this? I put a lot of confidence in the programming here, but in the past 2 wks I've had some concerns.

120kg, failed on 125kg

F/27/5'8"/130

90, 115, 135, 150, 160
Not bad knowing I haven't done these in 6 years

F/41/5'6"/145

125-145-165-175x2

stopped after 4 sets and not even close to weight of last time-

Amundson W/U

As RX'd
205
225
245(pr)
265(pr)
275(pr)

Josh: 30/5'9"/228
315-335-335-350-365x5

Tim: 23/6'/180
210-225-225-235-245x3

225/245/225/225/225

Weaker after the 50s the day prior

m/41/155
355

345-365-385-415-445
m/36/233

Snatch grip Deadlift: 5x3; 155-185-205-235-285

Trap bar deadlifts:
315-325-335-345-355-365

MiniWOD:
5 rounds:
5 Trap Bar DL 315#
5 Box-overs 32"
1:00 rest

Not bad, not bad.

135
155
185
205
225
235
240

#93 Phillip - yes you count the bar. And good job focusing on getting the form right first.

225,315,355,405,425,437 PR!
M-28-205

275-295-315-325(f)

165-185-205-215-225 (wasn't bad but first DL in awhile)

Repeated Games 1 of the Open:
10min AMRAP
30 du
15 psn - 4 rounds - 1.5better than open. improved on du.

Almost PRed even after doing flihty fifty the day before, my glutes definitely felt that 210 pounds

@ JJ #134

The programming is good, but it does take a while to work up to the volume. Good call on scaling and extra rest days while people start to get used to the work. Once you've been doing it for several months you will find yourself less sore overall. FWIW, I PR'd on the Filthy Fifty the day before and wasn't even sore, then chose to add a heavy DL metcon after the regular 3x5 WOD.

205-225-245-265f-265f, next time.

335-365-385-400-315 (6)

new PR by 15 lbs.

3 X 5 Cleans
155# all reps
then
30 K's to E's
then
1000 M row in 4:28

DLx3: 135,185,240,250,260 (+5 from last week)

m/35/160/5'10

Deadlift
1-1-1-1-1-1
245-285-295-305-315-325 PR

Deadlift

225-255-265-275-275

Bench Press

155-175-185-195-205

315-365-385-415-435(f). I lacked heart on the 435,
pulled up once.

325
345
375
395 (PR)
365

Started to round on last rep of 395, so dropped back down for the last set.

125,215,285,335,335

Did a 3 mile run, then a strength workout (squats and bench), then this WOD as rx'd:

280-320-340-350-360

at 151# BW.

Last Friday: 275-315-335-345-355

So, 5# over on each round.

Wow, whole CNS wanted to call it quits after that. Didn't think I would make 360 (I've never even done it for a single), but managed to pull through it. Lots of rest between rounds.

45/170

205,225,255,275,295,305x1,320f,295x1

CFWU,135x7,225x3

295-305-315-305-305

100 double-unders

225: 3
275: 3
295: 3
315: 3
335: 1

315
335
355
375
395 (f)

Didn't fail on 395 last week.

225
315
405
425f(1)
315

Friday wod:

Deadlifts w/ trap bar:

225

7 sets instead of 5
good change up

Laura f/48/5'7/150

195-200-205-210-215

345x1
295x3
295x3
295x3
295x3

For those questioning the programming:

Unknown and unknowable. Hence a lot of the duplicates or very similar WOD's. Immediate readiness and high caliber fitness doesn't allow for you to be healed up so you do what you can in semi-diminished capacity.

reverse order: 385, 365, 345, 315, 225

As rxd
7.48

225-275-315-335-335

M/34/5'8"/175

250-275-300-325(PR)-275

F/121/32/5'1"
105-115-125-135-145

M/43/5'11"/185

225-255-275-295-305

M/14

105-115-125-135-145

225-275-315-335-355F

M / 39 / 178 / 89kg

220 - 265 - 308 - 308 - 308 (PR)

315
315
315
315
315

32 yom, 190 lbs

285 X 5 rounds

225-255-275-295-315-325

135x6
185x6
225x5
275x3
295x3
305x3
315x3
325x3
335x3
340x3

Joni - last set 100x3

110 - 125 - 135 - 145 - 155kg

not as high as I'd wished...

First WOD
AMRAP in 20 minutes
7 Handstand push-ups, with feet on bar highest notch on squat rack
12 Pull-ups / 12 Leg raises
6 rounds
Second WOD
Deadlifts 5 sets of 3 with 315#
WOD every other day>Working swing shift, except weekends (DOUBLE WOD)
Yea it’s my weekend
M/53/6’/210

As rx'd,

225, 295, 315, 365 (f on third rep), 315

As rx'd,

225, 295, 315, 365 (f), 315

Ran 5k

20:00

No access to heavy weights today...

2 weeks ago

315 - 365 - 385 - 395 - 405

Deadlift:

245-265-285-295-305

Bench Press:

175x5, 185x5, 185x5

m/26/71"/199lbs

135
225
225
245
265

(PR 320)

265
295
315
315
315

110kg
115
120
125 (starting to arch on 2nd and 3rd lift)
130F (2 reps completed)

C-
worked up to 235

225,245,255,265,275

f/34/142/5'1"

135
155
165
170
175

175 was p/f/p

m/27/205/5'10"
CF day 69

5 min recumbent bike
WU x 3
Squat x 15
Back ext x 15
High pull x 15 @ 5 (on cable pull)
Situp x 15

WOD:
WU 135 x 8, 185 x 5, 225 x 5
295-305-325-355-355
+ 315 x 1
+ 275 x 2
+ 225 x 3
+ 185 x 3
+ 135 x 5

Felt weak on the heavy sets due to hamstring acting tight. Will work on it and be ready for the next time.

Previous TWO

Previous

225
245
275
285
295

Tonight

235
255
285
295
305

Felt ok...the 305 was a little rough but not bad

Tonight

225 275 295 305 315

WU
Deadlifts (3 reps @)
280/290/300/310/320
M/50/195#/72"

M/23/70"/195#

315#
205#
205#
215#
225#

M/ 37/ 133 lbs/ 5'-6"
I did this one a little differently:
I did sets of 5
115 lbs x 10 (slow and steady to get form and kep but and head rising together)
145 lbs x 10 (quick off the bottom with good tight form)
175 lbs x 10 (quick - I was trying to keep up a good speed with these lighter ones and keep firing in a good sequence to keep my body tight and together)
205 x 8 (SPEED - WITH GOOD TECHNIQUE)
225 X 5 (SPEED WITH GOOD TECHNIQUE)
245 X 5 (SPEED WITH GOOD TECHNIQUE)
255 X 5 (SPEED WITH GOOD TECHNIQUE)
255 X 3 + 2 (SPEED - HANDS WERE SLIPPING AND THAT'S MY REAL PROBLEM WITH HEAVIER D.L. - MY HANDS GO WAY BEFORE MY BACK AND HAMSTRNGS)
225 X 10 (SPEED WITH GOOD TECHNIQUE)

Finished with 3 sets of 50' walking lunges with 45 lb plate overhead. Third day in a row and my body was feeling a little tired, but better as the workout went on actually.

I could have gone heavier easily, but 5s were good for me, and I don't want to pull anything as I'm going on vacation soon and want to really enjoy the family time coming up, so a good hard workout well within myself was my plan and I'm fine with that.

100-110-120-130-140-145f-140

335-365-385-405-425

I am glad we did this one again, 110622 was a complete Gong Show for me. I approached this with a better strategy and result.

110622
315-335-355(1rep)-345(F)-315(1 rep)

110630
225-275-335-345-355 (1 rep)

1 rep PR is 365 (May)

m/37/5'9/179
CFWU-3. Reg. Superman. Burgener. Row 500m.
225X5 WU.
335,345,360,370,380-2
Disapp. Thought I could've gotten 3rd one today since fourth set was so good. Grip & leg fatigue both contributing factors.
6/22/11: 335,345,360,370,380-2.
2/22/11: 335,345,355,365,380-PR!
Went up pretty easy. Good job w/chest up & knees out. Remember to get good breath in before rep.
1/18/10: 325,335,345,355,365
9/15/09 at Triangle:
315,335,345,355,365
1/4/09: 335,345,355,365,375-PR
11/29/08: 335,345,355,365,370-F,365

7/9...5th WOD in a row but skipped filthy 50 yesterday-try for it tomorrow instead
10x135, 5x185
3x250,265,275,295,305 (scaled just right)

Way to go Kelley!! This is one of my favorite pictures from regionals. Says a lot about our community.

130,150,150,155pb,150,150k

followed bk sq (heavy) x5 100,100,100,105pb,105k
105's with belt

110626 dl 130-140-150pb-150-150k

110309 dl 128-128-133-138pb-138k

315
335
355
375
395

70kg-90kg-100kg-110kg-115kg

kgs: 110-130-135-140-145

m/43/556"/145

done 110712

255-275-305-305-305

m/30/5'9"/154

135-185-225-275(2/3)-245

def not a pr

315 345 365 405 425

M/33/5'9"/155

Did this way back on 7/22.

295
305
315
320
310

m/32/5'8"/165

265-285-305-325-345(f)-335(f)-325

CFWUx1; SDL 155x10; SDL 245x5

315
335
345
355 (fail, 3)
355

Switched it up a bit and did sumo-style. Interesting twist - seems like the starting position is lower and thus uses more hamstring. Also, seemed like it was easier to keep a flat back and not round.

cfwu
warm up deadlift 135x3, 225x3
295, 315, 335, 345, 355

225-255-275-295-315-325

CFWUx3, 5x20kg-5x65-5x85kg
115kg-125kg-130kg-132.5kg-132.5kg
10x?

405, 495, 585, 605, 615, 625

255, 275, 295, 315(f), 315(f)

(PR: 325)