1st to comment

Wow...incredible effort Austin, Spencer, and Candice. I remember the '09 Games Deadlift ladder, when making it to the 505lb (1 rep) deadlift was an incredible feat. Now look at 'em.......

Touch and go? I guess it's the athletes choice, the videos showed one of each.

Man spencer has big legs for such a tall man.

Kids throwing up huge weight!

I like the fact that we finally see some CFitters (other than Dave Lipson) wearing a belt. That's smart and safe. Spencer, however, looked like he was going to hurt himself. Chest UP !

Hum, after seeing this picture I'm strangely
compelled to do something dangerous, yet functional
in nature, for the sake of a "1 up-er" photo
op.

No?

Yikes. I'm not sure I can beat Candice by much, but I'll do my best! Nice work y'all!

Did 5x5 dead lift yesterday.

405
415
425
435
445PR

Benny and the jetts!

Ladies and gents,

Your numbers are a...mazing! Keep it up.

MC

I really liked the video of Austin and Spencer DL'ing. It liked getting to see the difference in the setup and pulling form between a taller and a not taller (sorry Austin) athlete. Great job to both guys for moving incredible amounts of weight.

Austin really got after that last set!

Bancroft Ontario. Near and Dear/Deer.

Touching story on NBC, but not one mention of Crossfit. Not trying to lose sight of the fundraiser's purpose, but without the CF community, I'm not sure the fundraiser would have been as much as a success.

I noticed that Spencer jerks the bar off the ground and I think that is where the slightly rounded upper back is coming from, compared to Austin, whose bar doesn't make that snap sound as it leaves the ground.

I noticed that Spencer jerks the bar off the ground and I think that is where the slightly rounded upper back is coming from, compared to Austin, whose bar doesn't make that snap sound as it leaves the ground.

awesome pic!

Great lifts Cole and Alyssa! The teens are the future!

DO NOT STRIVE TO LIFT HEAVY WITH SH*TY FORM! I hate seeing promotion of 'heavy' with no regard for longevity. Tell me that's healthy for a lifetime of exercise. It may produce short term results but think about all that time you will spend de-conditioning with a blown back. No to mention a slap tear or bicep tear from jerking the bar off the ground...

Did this yesterday...
295-315-335-350-365(PR)
M/40/208/6'4"
Lifting since Jan 2011 - longest ever

It's so awesome to be apart of a community that raised almost 2.3 million for these kids! I love how much CF gives back.

Fail. Rounded backs from the get go---

Not the best form and horrible music. If you can't lift it w/o a neutral spine then it's too heavy.

what the form was that

these crossfit athletes need to remember its core to extremity, by keeping that core tight and strong it will eventually correlate into stronger lifts.

especially when austin talks about keeping a neutral spine before the workout come on.

Are these supposed to be touch and go? or within a certain limelimit?

Brandon from Bancroft, Ontario...very irresponsible and ill-thought of...HAHA

Just kidding, kudos to finding the strength and courage to try something exceptional. This (and things like doing pull ups over train tracks) are amazing to chase after, like heavy deadlifts.

A heavy set of three deadlifts where the momentary pause between the first and second rep unravels in your mind for what seems like hours - that is exceptional. Look at the failures in Spencer and Austin's lifts and you'll see the split second and crushing mental pauses that limit a successful set. Like I said, fighting through and committing, while appearing reckless, is courageous and exceptional.

Know your limits and fight for them.

So, should I be dropping the weight at the top of the lift?

Great vids, i agree that they are rounding their backs but it happens with heavy weights. tbh i would of liked to of seen them (spencer espically) actually put the bar down and reset properly instead of touch and go

m/46/185

315-325-335-345-350

225-235-245-255-265

man, kudos to these kids but it's sometimes demoralizing to see there weights/times. much love though.

205, 225, 255, 275, 300

Sunday musings...

1) Angels. There be angels who live among us. There must be. Proof? I'm still the father of THREE children, and the owner of a more than slightly dinged VW.

2) Rally cry. Fight them until Hell freezes over. Then lace up your skates.

3) Mileage. "There are no traffic jams along the extra mile." Roger Staubach.

That's some good stuff. The extra mile. 110%. Outwork your opponent, your challenge. Given equal talent and opportunity, victory goes to the one who outworks the competition. The extra mile.

Every step of the extra mile is "the road less taken."

Clan bingo is in the process of starting another business. Lil'bingo and The Heir are opening a CrossFit Affiliate, Comet CrossFit. Very exciting, but hard work. Coach told Lil'bingo "it's fun, and it's easy," but I think the boys are discovering that it's only easy BECAUSE it's fun. Trust me...if it's worth it, it's ALWAYS hard, and it's not always fun.

But that's part of the point, isn't it? Think about the worthwhile things in your life. Your most important relationship. Raising a family. Your life's work. Fitness. They may all be really good and really happy things, but part of the reason they might be like that is the hard work you've put into them. Right?

Every step of the "extra mile" is worth it.

I'll see you next week...

Musings await, 33ish...

Sorry guys - if you lift it, lower it(#29). Dropping that last rep should not count. As for form, we all know that when you reach that upper ceiling your form often suffers, so I don't have a huge issue with the occasional imperfect form. We've all been there. But acknowledge it and work on it. Today's PR is tomorrow's warm-up, so work on that neutral spine and a smooth pull. Great effort, guys.

2011-09-25: 3's. 375. 265X16
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.

275

315

355x1

stopped after that--best effort since I got hurt in March!

GFBD

* 225-250-270-280-290.
* Tabata core series 38 (Swiss ball sit-ups 11, 5 lb weighted leg tucks 11, Swiss ball pull-ins 11, good mornings 11).

interesting to hear Austin talk about locked in lumbar, yet failed to do so on every rep save one or two. Also, touch and go reps are significantly easier than strict deads i.e. Candice's pulls.

In my opinion touch and go deadlifts aren't wrong, just different than resetting each time. Personally I use both and overall it's helped improve my overall 1RM deadlift.

Deadlift 3-3-3-3-3 reps
285-305-325-340-350
Time to buy more weight
M/53/72"/210

BW approx 134.5 today

255
275
295
305
315

All sets solid with a brief pause between reps to reset form. Wore WL belt once weight got over 2x BW. Did not touch-and-go and each rep lowered to the floor (working out today at regular gym with metal plates, so those weren't options anyway).

I'm always very careful with this particular DL rep scheme because a 3 rep max weight is definitely enough to hurt myself with, and there's a tendency to want to bang out those second and third reps quickly, and form suffers. It helps me to take that brief pause between reps and reset my position. The body is a lot less forgiving of form breaks at 47 years old...

M/5.11/20/170lb

205-245-265-285-305(PR)!!

flat back, no touch and go- full reset..felt GREAT!

Lorie-F/130/27

95/115/135/145(F)/135(F)

Sean-M/180/38

225/275/315/325/335(PR)

315-335-335-345(x2)-315(x4)

Matt:

225-225-225-185-185

225-275-295-315-335

100 kg
120 kg
130 kg
140 kg
2 x 145 kg

235,245,255,265,275

185/205/215/225/245
Last PR was 225

Carole
F/53/5'6"/133

175-185-195-205-215(PR)

Previous 3 rep best was 210.

Kevin
M/52/5'11"/172

Did scaled version of yesterday's "Santiago". Results posted there.

225
245
335
355
365

M/34/6'3"/200
315-335-342.5(F)-340-315
Prev:
295/315/335/340/315

m/37/155

Today I worked on the 5x3 deadlifts followed up with 5x3 shoulder presses
DL 305-315-315-315-315
SP 125-130-130-130-130
My wife Andrea
DL 185-195-205-205-175
SP 75-65-65-65-70

295/315/335/355/365x
110622:335

295 - 340 another notch upward

425
445
465
485
500

f/42/180/5'11"

5x3 deadlift

205-225-245-255-255

That was 30 lbs more than last time.

f/age3/40lbs/3'5"

4x 25m sprint,1 or 2 burpee(s) interspersed with erging... 500m total.
Then some hanging spins from the rings.

This was her own workout... she wouldn't even consider any of my suggestions.... ( 3 year old girl... everything I say is greeted with "NO!")

425 for 3 reps.

275-295-315-325-330(1 rep)

285, 300, 315, 325 (pr), 330 (fail, 0 reps)

Old pr was 1 rep at 325, so I'm rather pleased.
Need the form to be a little better next time.

22/m/5'11"/171

I don't claim to be any where near the athlete Austin is but I would never be caught on camera lecturing about a neutral spine and lumbar curve and then submit that video to post. Talk about hypocritical! Just because you can doesn't mean you should.

F/26/5'5"/145

150-150-160-160-170

Holy deadlift! Getting back into the swing of things :)

28/m/5'11"/185
315-345-365-395-420(PR)-435(f)

PR on both 395 and 420. After those two sets 435 would not budge.

Seeing two guys who coach lots of different people at level 1 certs perform DL's with cringe worthy form sends a terrible message. Especially Spencer. His form began poorly and just got worse over the course of the workout. Jerking the weight off the floor, rounded back, hitching the weighting and not going to full lockout (his knees are bent on a ton of his reps). Also, at one point you can hear Austin yell to him to "use the bounce". Bad all the way around. Guys, check your egos at the door and train with a load that won't increase the chance of injury any more than normal. The problem is that a lot of young lifters will watch this video and think that this is the proper way to train. It isn't, and everyone here knows it. Stop being fans and use your better judgement. It doesn't mean that they aren't great athletes, but with training like this they won't be great for long.

33yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5-5 205lbs x 3 255lbs x 2

Deadlift
300lbs x 3
310lbs x 3
320lbs x 3
330lbs x 3
340lbs x 3
3 minutes rest per set
Compared to 110630: 330lbs max

275-295-305-315-325

221-243-293-313-323(fail)

Hands were slipping on 313 but somehow got through it. Just couldn't hang on for 323. I need to get some straps or something, I hate missing weights because of lack of grip.

25/m/5'11/200lb

315/335/355/365/375

continued to 1RM PR @ 405

It only takes a split second of bad form to wreck your back on deadlifts. I was DL'ing on Friday and after knocking out 10 on 225# with ease, I took on 315#. After the 4th rep I must have rounded my back a little right before I put the weight down. I was wearing a belt, but I could feel my lower back give out. I've been immobilized for the past two days and am hoping it is just a muscle issue.

229-239-249-259-279

185-205-225-230 (PR)-235 (PR).

175-185-195-205-215

m/52/158
223
249
267
295x2 (f #3 ) might need to get a belt

M/30/210/77"

255-285-315-320-320 (PR!!)

Eric - 325lbs

Glad i didnt skip out today!

315-325-225 (hurt my back on the 2nd set)

40M/5'10"/171#

W/U: erg row, 6x10 cal (1 set before each set of BS); BS, 3x1 at 45-135-185; BS, 3x3 at 210-235-265; DL, 3x1 at 225-295-345.

As Rx: 395-405-415-425(f)-x.

C/D: skipped.

New 3RM PR at 415 by 10#. Controlled drop (no bumpers). Pulled 425 about 3 inches and felt something pull in my lower back. So I immediately bailed and called it quits for the night. This is day three of this miserable head and chest cold. As weak as I felt coming into the gym, I was not expecting a new PR.

WOD
D/L 3-3-3-3-3
150kg
Just kept them all at 150kg,working on technique,back tight and no loss of lumbar curve on any.hello.....

315
340
365
385f
375f (got one)

Felt great through 365 and then hit the wall.

255
275
295
315
335 x2

I topped out at 325 last time, so this was a heavier workout. I was so out of gas by the last rep that I felt on the verge of blacking out when I started the pull, so I let it go.

No mention of CrossFit on NBC story! Without CF there is no FGB. Congrats to the incredible fundraising by so many athletes at so many affiliates.

At home, only 290lbs, so did 4 rounds of 5. Also tried to strap my 1.5pd KB to the middle of the bar to add weight, but that didn't go well, so did 1 round at 343lb for 1 rep with the KB swinging from the bar. Kind of funny, but not so nice.

100kg, 110, 120(pr), 130(pr), 140(pr)

Happy with the progress on deads

205
225
245
275 (PR!)
295 (x1... was feeling a little too ambitious)

m/43/200/5'11"
row 1000

deadlift x3
155 221 265 298 320

225-145-275-295-310lbs

My GF's first time doing DL's
115-145-165-175-180(x2)

345x3, more than enough when I'm just getting back in the saddle. You can forget watching Austin and Spencer just how much hvy deads suck

325

M/28/150

445#
I rubbed the skin on my forearms and sides of the knees together so hard that I singed the hair. Gotta change grip or something.

Alyssa and Cole. You guys are rockstars in my book. Keep up the hard work, because one day you will beat the pants off all these people who don't recognize your awesomeness.

CFWU x 3

275
315
335 (f1)
335 (f2)
315

Finished with 5RFT of 5 x 225 DL + 5 burpees, 3:51. 3RM PR is 340 from last June.

275 295 305 315 325

Personal record! Worked up to 345.

140kg-150kg-155kg-160kg-165kg (fail on 3rd)

M/44/5'8"/190

Deadlift
185x3
225x3
255x3
275x3
305x1(followed by 2 fails)

Can't grip with broken hand!

275,295,305,315,325

315/335/355/355/365...damn it!..Shoulda went heavier.

The girl has better DL tech than the guys!

295#

135-205-255-285-285. 1k run wu 5:01.

225/245/255/255/245/225/225

m 39 / 178 cm / 87 kg

120 / 130 / 140 / 145 / 150 kg

Jeff @ 2.0
405-405-415-405-405

285-295-295-305 (x2 Fail) - 285

235
245
255
265
275 (10# PR)

Made up "Santiago"
Had to scale

30#db for hsc
blue band for pull ups
115# power cleans
feet on rack for push ups

5 rds at 29:35
2 minute rest then
last two rounds cut the reps in half
finished up at 38:10

body was out of steam.

Laura f/49/5'7/150

255
285
285
285
285

315- 325- 345- 365- 375

Yeah buddy!!

M 27 6'3 213

M / 33 / 167

325, 330, 335, 340 (prior PBR), 345x2(f)

Felt that one after Santiago yesterday.

235-265-285-305-315(2)

315-335-355-385-405

m/39/6/190
Ran 3k
As Rx'd
255
275
295
315 (old PR)
330 x 2 (f)

f/29/501/140
Ran 3k
165
185
205
215
235(PR - old was 225)

255,275,295,305,310

For those complaining about the lack of credit given Crossfit in the article, here's a quote: "there's no limit to the amount of good you can do if you don't care who gets the credit." true, but not easy...

283,303,333,353,353 (pr) on 9/26

265-275-285-25-315-325

335-355-385-405-425

200-205-210-215-220

255, 265, 275, 285, 295

275,305,335,360,380

been a while since heavy deads, took it a little easy today pr is 400 for 3

295-315-345(pr)-315-315
Compared to 110630
345(1rep)-295-295-295-295

First improvement on my DL in a long time!

m/178cm/87kg/35y
130
140
146
150
150kg

3 mile run
21:31
then
3 X 5
155# Cleans
then
50 Weighted Sits.
Good workout

225
275
325(failed on first rep)
275
285
300

all 5x3 except 325, couldnt get it off the floor.

go honeybadger.

m/41/185

275,315,325,315,275

287, 307, 327, 347, 353

287, 307, 327, 347, 353

Played squash for an hour before

CF WU

DL 5x3

185
205
225
235
245 (complete fail)

SP 5x3

95
105
110
115 (only 1 - f)

M/65/186-Deadlift 3-3-3-3-3 reps
267 X 5

205-225-245-245-225

Plus 3x5 back squat at 135.

205/225/255/270/280(f)

F/26/154

95-115-125-135-140

Could have gone for more, but I've been out of the game with a broken foot! Catching up in progress.

345
365
385
400 (PR)
385

Last 3 sets were tough to stay in a good position. I need to work on getting better DL positioning with lighter weight.

Between sets, I sprinkled in some reverse hypers and GHD sit-ups.

started around 90% 1rm

405 x 3 hand release
410 x 3 hand release
415 x 3 touch n go
420 x 3 touch n go
405 x 3 touch n go
for time with a light coat of oil.....haters be hatin'

225
315
365
385
365

+ 200 Russian Twists

195-225-250-270-275

back slightly rounded at 270 & 275. need better cues & volume-work @ 200-250. can envision 1RM of 300 soon -- current is 280.

DL history back to March 2011:

9.21 - 4x10 185#
9.9 - 10x2 155-265#
7.7 - 5x12 75#
6.30 - 5x3 160-245# | 1x1 280#
6.22 - 5x3 155-235#
6.10 - 21-15-9 170#
5.28 - 21-15-9 155#
5.16 - 4x1 205#
5.13 - 3x1 205-260# (CFT)
4.26 - 1x7 185-255#
4.3 - 21-15-9 135#
3.30 - 6x9 155#
3.25 - 21-15-9 135#
3.9 - 205# (CFT)
3.6 - 4x15 135#

315-365-405-425f(2)-315

last failed on 1 at 425. pr, sort of...

315-335-365-375(f)-375 pr

315, 325, 335, 340, 345

Compare to:
090104 - 225, 265, 295, 300, 305(2 of 3)

@ work
Did 7 sets 415,415,435,435,445,455,460

155-165-175-185-195-200(PR)

60kg
75kg
85kg
95kg
100kg (PR)

275/315/365/385/405

45
65
75
85
95

cole and ali
65
85
105
115
125

Warm up:
5x20kg (45#)
3x60kg (135#)
3x100kg (220#
1x120kg (265#)
1x130kg (285#)

WOD
3x135kg (300#)
3x140kg (310#)
3x145kg (320#)
3x150kg (330#)
2x155kg + 1x155kg (340#)

First time ever doing deadlifts. 5 rounds of 65lbs. Used hook grip. Coach was hot.

285
305
315
325
335

225-245-265-285-305(PR)
41/M/6'/180

315
335
355
375
385(pr)

Chris 350 (pr)
Ducky 167.5 (pr)
Jack 290
Andrew 175 (pr)
Mikey 190
Alexis 155 (pr)
Pat 165
Cole 145
Sydni 227.5 (pr)
Emma 237.5 (pr)
Meghan 157.5 (pr)
Aly 195
Abby 195
Josh 275
Sam 105 (pr)
Sydney 115 (pr)
Noah 115
Ryan 322.5 (pr)

Kids/Moms (3 DL's -Sprint x 5rds)
Jake 5:22 (6#)
Lil abby 5:06 (8kg)
Lil Hanna 3:34 (12kg)
Ricky 3:56 (65#)
Franklin 6:00 (45# sqc)
Hannah 2:28 (8kg)
Mrs Pip 3:00 (135#)
Crystal 2:59 (85#)
Mary 3:02 (95#)
Mrs Carey 3:03 (115#)
Lisa 3:11 (155#)
Cheryl 3:13 (8kg)

275

f/34/142/5'1"

135
155
166
175
175 p/p/f

DLx3: 185,235,245,255,265 (+5lb)

275 x 3
295 x 3
315 x 3
225 x 10
225 x 10
Previous PR = 355 x 3

Mrs. Miyagi
185 x 3
195 x 3
95 x 10
95 x 10
135 x 10
Previous PR = 215 x 3

We're both very sore from the Santiago WOD yesterday!

365-375-385-395-405. Didn't drop weight.

M/32/5'10"/177lbs

220 lbs
264
308
352
374 Fail. 1 rep only

225
235
245
255
265

255, 285, 305, 315, 335(f)

CFWUx1 (no pull-ups, no dips)
BWU
"Santiago"x 2rds

205-205-215-215-215

Ernest 41/M/61"/170

34/210/6'

205-275-295-295-295

365
385
395 pr
405 pr
410 pr
Been CrossFitting for about 3 years and still makeing progress. Days like this keep me motivated!

355, 375, 385, 395, 405

315-345-365-385x2-385x3

2x10 GHR

Then 5x rope climb 3:03

225/275/315/385(PR) plus one round of Joshie

225,315,385,395,405

500m C2; CFWU x 3, rings and walking lunge

155 WU

185
225
235
245
245

225

245

M/23/70"/187#
225#
275#
315#
325#
315#

225/245/265/275/295

110
115
120
125 (1 rep then fail)
120

225.245.255.260.245

been a while, felt good to be back

C-
215-235-245-255-245
dead stop

225, 245, 275, 295, 315

225, 245, 275, 295, 315

first time DL . . guaranteed PR baby!

85, 115, 135, 155, 170, 185

265-275-285-295-315-325

m/37/5'9/181
CFWU-3. Reg. Superman. Burgener. K to E. Row 500m.
225X5 WU.
335,350,360,370,380
Pretty happy w/results. Lost little bit of back & core integrity on last set. Knees out, chest up, tight core.
6/30/11:
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

315-325-335-335-345(PR)

225
230
235
240
250

m/45/6'4/175

370-390-410-430-450(pr)

360-375-385-395-380

M/48/6'2/205

age 21 bw 170

don't remember numbers but worked up to 350, which is a pr.

221-243-293-313-323

335-345-360-375-390

Not sure about my form, but the weights got up! Just hope my back doesn't hurt tomorrow morning...

M/26/5'11''/195

235, 245, 255, 265, 275

130,130,130,130,130k 30.10.11

87% - recovering from back injury. concentrated on form.

150,150,155pb,150,150k 30.06.11

M/33/5'9"/150

Did this on 9/26, but only posting now.

295, 305, 315, 1@305, 295

M/33/170lb/5'8"

305-315-325-335-345(pr)

CFWUx3, 5x20kg-5x65-5x85kg
275r-275l-285r-285l-295r-295l
Sore hands from Santiago
225x10r

385 - 400-405-415
420x1

120-130-140-145-150 failed on 3nd
Followed by 112 double unders on one attempt.
Auditorium gym

154-242-286-330-374(failed on second, i was seeing stars)

275, 295, 315, 325, 335