December 19, 2011

Monday 111219

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Cole Dick (age 15): Squat 355, Press 145, Deadlift 475. Total 975lbs.
Post total to comments.

Compare to 110829.

HaryanaL1_BrisbaneL1_OverloadL1_ColumbusL1_MontrealL1_AlamoL1_JacksonvilleL1_VelocityL1_SwanseaCPC_RamonaCFK_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: Reebok Gurgaon, CrossFit Brisbane, CrossFit by Overload, Rogue Fitness, L'usine CrossFit, Alamo CrossFit, CrossFit SS, CrossFit Velocity.
CrossFit Coach's Prep Course: CrossFit Velocity.
CrossFit Kids Course: CrossFit Brand X.


"Why We Get Fat (Condensed)" and "Why We Get Fat (Unabridged)" with Gary Taubes, CrossFit Journal preview video [wmv] [mov]


"Running Technical Sections" with Brian MacKenzie by Again Faster Equipment - video [wmv] [mov]


From the Vault:
Nicole and Zac Go For A Total, April 2007 - video [wmv] [mov]


"People are always ready to admit a man's ability after he gets there."
- Bob Edwards

Posted by Pukie at December 19, 2011 5:00 PM
Comments

TOTAL!!! BOOM!!!

Comment #1 - Posted by: Jimmy at December 18, 2011 5:19 PM

Thanks to all the attendees of the L1 at Rogue. Great time. It was a pleasure meeting you all. Happy Holidays and Merry Christmas :)

Comment #2 - Posted by: Denise Thomas at December 18, 2011 5:28 PM

Had a fantastic time in Brisbane do the Level one cert.. Awesome team of presenters and a great crowd...

Comment #3 - Posted by: karen maher at December 18, 2011 5:28 PM

Cole is a monster! 475 dead for a 15 year old? "Tim Tebow ain't got $#%^ on COLE!"

Comment #4 - Posted by: Eckers 22/M/6'/191lbs at December 18, 2011 5:45 PM

Top weekend at crossfit overload level 1 cert, thanks to all presenters merry Xmas.
Burger king was on the list of things to eat right?
Cheers gibbo DMO

Comment #5 - Posted by: Gibbo at December 18, 2011 5:48 PM

Old school ZIP and Nicole video - so rad! The old Santa Cruz gym was so mystical in these videos. Great to see the flash back... feels like that was forever ago.

Comment #6 - Posted by: Matt Chan at December 18, 2011 5:53 PM

Good to see Zac Pine back on the mainsite!:)

Comment #7 - Posted by: Nicole at December 18, 2011 6:05 PM

Amazing weekend at L1 course at Crossfit SS. Trainers were amazing, I was very impressed. I gained so much knowledge this weekend and I cant wait to pass it on..

Thank you!!

Comment #8 - Posted by: Bree Kelley at December 18, 2011 6:08 PM

Holy cow, 10 certs!

Comment #9 - Posted by: Mike A. at December 18, 2011 6:34 PM

Amazing time at L1 Cert. Crossfit SS. What a blessing to learn and train alongside such amazing athletes. Chuck, Speal, Coach, Jenni, J-Mac, and our awesome host Justin! Thank you again for everything, look forward to seeing you in the future. DC

Comment #10 - Posted by: Dustin Crovo at December 18, 2011 6:42 PM

Doesn't Cole Dick weigh in at around 230 lbs? Paints a different picture with the numbers.

Comment #11 - Posted by: Caine at December 18, 2011 6:44 PM

Awesome weekend at CrossFit Overload lvl 1 cert. Definately cleared alot of things up and made crossfit more accessable for me.

Comment #12 - Posted by: Tom at December 18, 2011 7:02 PM

@Caine, Dick Cole weighs 198 according to my web research. Definitely a strong boy!

Comment #13 - Posted by: Gar at December 18, 2011 7:21 PM

Great time at the L1 cert at Crossfit SS! Trainers were amazing with great information. Seeing some elite crossfitters working out up close during lung was a cool bonus. Keep that prison defense strong!

Comment #14 - Posted by: Chris at December 18, 2011 7:29 PM

Brisbane cert 1 was brilliant!!! Thanks to all the staff.

Comment #15 - Posted by: Gregg at December 18, 2011 7:41 PM

Many thanks to Todd, and Jeff, Mikki, and Connor Martin and their entire crew for hosting and teaching an amazing CrossFit kids cert! They delivered answers to all my questions about programming, movements, nutrition, and CrossFit for kids and much, much more. Not only did I come away feeling equipped to design and run a kid's class for all ages, I came away a better trainer for adults and a better CrossFitter myself. Home run! I also want to give a shout out to Jack and Duncan! You guys did a great job and I am amazed and inspired by all the CrossFit Kids I learned about! I can't wait to see what you do.

Comment #16 - Posted by: Kim at December 18, 2011 7:45 PM

Prison defense...lawl. That's and essential move. CrossFit SS L1 was on point! Will never forget it! I could tell that there was a lot of work put in behind the scenes. This was WORLD CLASS INSTRUCTION! All of the instructors and staff involved, thank you for all the time you put in to ensure clear and consise instruction. Thank you for the emphasis on personal attention to all of the students, and for not letting up on pinpointing even the minor problems in form and technique. That is the value of this course. HELL YEAH!

Comment #17 - Posted by: Justin H. at December 18, 2011 8:25 PM

Level 1 cert at Overload was off the hook this weekend

All the instructors were awesome

Jason: don't forget to use your indoor voice and skip over the rainbow

Miranda: thanks to your advice the TSA will never catch me

Katie: you are the reason I squat because im pretty sure you warm up with my max

Kristin: watching you do a strict muscle up gave me mixed emotions of bewilderment and depression

Pat: bacon and caffeine make the world go round playa

Josh: your whiteboard illustrations were artisticly superb

Seriously though great job guys

And to all the instructors I didn't mention:

My wit is VERY limited but ILL GET YOU NEXT TIME

Comment #18 - Posted by: joey wuest at December 18, 2011 8:42 PM

Level 1 cert at Overload was off the hook this weekend

All the instructors were awesome

Jason: don't forget to use your indoor voice and skip over the rainbow

Miranda: thanks to your advice the TSA will never catch me

Katie: you are the reason I squat because im pretty sure you warm up with my max

Kristin: watching you do a strict muscle up gave me mixed emotions of bewilderment and depression

Pat: bacon and caffeine make the world go round playa

Josh: your whiteboard illustrations were artisticly superb

Seriously though great job guys

And to all the instructors I didn't mention:

My wit is VERY limited but ILL GET YOU NEXT TIME

Comment #19 - Posted by: joey wuest at December 18, 2011 8:44 PM

Level 1 cert at Overload was off the hook this weekend

All the instructors were awesome

Jason: don't forget to use your indoor voice and skip over the rainbow

Miranda: thanks to your advice the TSA will never catch me

Katie: you are the reason I squat because im pretty sure you warm up with my max

Kristin: watching you do a strict muscle up gave me mixed emotions of bewilderment and depression

Pat: bacon and caffeine make the world go round playa

Josh: your whiteboard illustrations were artisticly superb

Seriously though great job guys

And to all the instructors I didn't mention:

My wit is VERY limited but ILL GET YOU NEXT TIME

Comment #20 - Posted by: joey wuest at December 18, 2011 8:45 PM

Great class, awesome instructors. My techinque in both my workout and instructing other will greatly improve.

Comment #21 - Posted by: Brian Gilbert at December 18, 2011 9:40 PM

S-265
P-165(PR)
DL-385(PR)
Total= 815 (PR)

Comment #22 - Posted by: Magnus 26/5'8"/160-165 at December 18, 2011 9:48 PM

Amazing L1 cert at Overload in Murrieta! Thank you to the incredible (and hilarious) staff!

Comment #23 - Posted by: Danielle at December 18, 2011 10:50 PM

crossfit by overload was awesome! couldn't have asked for a better group of coaches!

Comment #24 - Posted by: ollie oliver at December 18, 2011 11:01 PM

46/m/67"/178

700. 245/135/320. BS continues to be my weakest link, press was ok, DL was off by 20#.

As long as I continue to get stronger as I age, I'll take it. Took 3rd in a local 5k run on Saturday in my age group (yes, there were more than 3 of us). Happy to say that CF has given me over the years the ability to be a decent runner, improved agility, and increased strength. And, of course, the opportunity to be part of a phenomenal community.

Comment #25 - Posted by: Steve-CFOC at December 19, 2011 2:08 AM

Brisbane L1, great weekend! inspiring staff and awesome colleagues.

Comment #26 - Posted by: cam at December 19, 2011 2:44 AM

m/43/5'6"/150

sp-100
bs-275
dl-375
total-750

Comment #27 - Posted by: duane at December 19, 2011 5:00 AM

M/33/6'1"/193

Squat- 355 (PR)
Press- 160 (PR)
Deadlift- 365 (PR)

Total- 880

Afghanistan

Comment #28 - Posted by: Tim at December 19, 2011 5:22 AM

Ok,ok thats it im takin the level one cert!!! after reading the testimonys from the comments who wouldnt want to. my question for today is what park were the fellas at on the again faster video with brian mackenzie? Looks like a pretty nice one, i live in southern cal as well and always looking for places to go hiking/running with the family. Thanks, Geno from San marcos.

Comment #29 - Posted by: correyg at December 19, 2011 5:30 AM

Sq: 220
S-P: 125
DL: 302

M/31/165/UK

Comment #30 - Posted by: Andy at December 19, 2011 5:31 AM

Big Thank You to all the trainers at the Level 1 Cert at Rogue this weekend. You all were great! And thanks to Rogue!

Comment #31 - Posted by: Shane at December 19, 2011 5:35 AM

255 squat
115 press
345 deadlift

Comment #32 - Posted by: Townsend m/28/5'8"/140 at December 19, 2011 5:40 AM

29/5'8"/205 shallotte NC

170 sp
335 squat
425 dl
total 930
not my best squat ever... should have manned up before stepping into the gym today!

Comment #33 - Posted by: knate at December 19, 2011 5:45 AM

L1 cert at CF SS was a blast. Learned so much and the trainers were on TOP of it & made the weekend what it was.

Comment #34 - Posted by: Rob H. at December 19, 2011 5:55 AM

Thanks to the allstar cast of trainers at the L1 cert this weekend in Jacksonville. Great weekend, could not ask for a better experience and better training.

HELL YA!!!!

Comment #35 - Posted by: Cliff at December 19, 2011 6:35 AM

Awesome weekend at l'usine in Montreal! Now, bring us crossfit kids in here! :)

Comment #36 - Posted by: Danielle at December 19, 2011 7:01 AM

Great experience getting Level 1 cert...learned more than I thought I would and the coaches were amazing! Thanks!

Comment #37 - Posted by: aaron Z at December 19, 2011 7:04 AM

M/37/5'10"/191

sp-155
bs-309
dl-353
total-817

Comment #38 - Posted by: Dan at December 19, 2011 7:14 AM

squat - 210
press - 130
deadlift - 270

Total - 610

Comment #39 - Posted by: rawhide at December 19, 2011 7:28 AM

m/5'9"/178

squat-264
press-143
deadlift-308

Total-715

Comment #40 - Posted by: Braco at December 19, 2011 8:20 AM

M/43/158/5'8"

BS 245 (PR)
SP 95
DL 260 (PR)

Total: 600

Beat my last "total" by 55#. Gotta work on those presses. Probably why I still cant get a MU.

Comment #41 - Posted by: michael at December 19, 2011 8:46 AM

Back squat - 405
Press - 225
Deadlift - 475
Total - 1,105

Male/5'10/215lbs/33 yrs old

PS - Major improvements since I started incorporating Rob Orlando's Strongman WOD's.
Thanks

Comment #42 - Posted by: Kelly P at December 19, 2011 8:53 AM

M/41/233/5'11

S 355
P 175
DL 325

First time doing CF test. Need to work on the DL, it's underperforming.

Comment #43 - Posted by: MattyP at December 19, 2011 8:55 AM

Terrible day!!!
Back squat 385
Shldr press 160
Dl 425
Going backwards

Comment #44 - Posted by: Jeff at December 19, 2011 9:09 AM

M/22/6'0"/184

Back Squat - 165
Shoulder Press - 115
Deadlift - 135
Total - 415

First crossfit workout, trying to get stronger before I head back to BCT. And trying to un&$#£ my knees at the same time.

Comment #45 - Posted by: 303 at December 19, 2011 9:15 AM

2011-12-19: 280,165,423(868)Squat poor.
2011-08-30: 275,165,412(842)
2011-05-14: 271,164,395(830)
2011-01-16: 265,165,399(829)
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)

Comment #46 - Posted by: gs at December 19, 2011 9:26 AM

CrossFit Kids is a labor of love. The heart, dedication, commitment and care that underlies it stands like a gigantic mountain that commands awe and amazement. Each certification course has unique information to impart -- from foundation to advanced direction; CrossFit Kids reinforces and provides purpose. Jeff, Todd, Mikki and Connor took us through a seamless, instructional ride through the future of fitness, showing us an effective focus on the fundamentals of personal development through fitness as it applies to children. CrossFit methodology can have a pervasive effect on fitness AND quality of life. This course provided extensive and easy to follow methods for using CrossFit to instill healthful habits at an early age, which experience suggests will translate into confidence and character as well. The focus is fitness, but the byproduct is personal excellence. I am excited to have obtained tools to help make a difference at the right time in young people's lives. Thank you Jeff, Todd, Mikki, Connor, Alison, Keegan, Duncan, and Jack for framing the mission and providing an essential perspective.

Comment #47 - Posted by: John Mustafa at December 19, 2011 9:33 AM

Had a great time @ CF SS. The crew(Justin, Chuck, JMAC, Jenny, Adam and Chris) made a lasting impression on me and as I move on to bigger and better things I will remember and use these basic fundamentals with my training and future clients. Thank you!

Comment #48 - Posted by: Jonathan at December 19, 2011 9:51 AM

Thanks for sending Lisa and Kurtis to India.
They are the best coaches!

We had awesome time with them and people are fired up for CrossFit.

We need to host few more L1 pls let us know when.
Thanks
Piyush

Comment #49 - Posted by: Piyush Paney at December 19, 2011 9:55 AM

M/36/5'8"/180

Back Squat: 375
Press: 185
Deadlift 475

Total: 1035

Comment #50 - Posted by: Dave Berry at December 19, 2011 9:56 AM

Love the old school "from the vault" heavy day video.

Comment #51 - Posted by: Pat Sherwood at December 19, 2011 10:02 AM

Squat- 270
Press- 155
Deadlift- 365

Total- 790

Need more work on these numbers.
M/23/180/6'2

Comment #52 - Posted by: Gabe at December 19, 2011 10:10 AM

M/30/6'2"/210

Deadlift 305
Press 145
B. Squat 215

Total 665

Comment #53 - Posted by: kid3720 at December 19, 2011 10:11 AM

M/26/5'10"/185

New PR in every lift

Squat: 325
Press: 165
Deadlift: 415

Total: 915

Comment #54 - Posted by: Jason Lavoie at December 19, 2011 10:14 AM

295x2 155 335

Rough Day. Wasn't it last cycle that we did 5 by 5 dead lifts? I got 330 for 5, which was a tremendous PR, but today 335 felt like a ton, and 355 didn't budge.

The 295 for two is actually almost decent, but I was pinned by 325, a mere 30 pounds more.

The press was decent, perhaps because I hadn't been fooling around near any limits lately.

Comment #55 - Posted by: TRN III at December 19, 2011 10:14 AM

BS: 270
SP: 165
DL: 305
CFT: 740

Comment #56 - Posted by: gb 44/m/71"/185# at December 19, 2011 10:20 AM

M/28/190

BS - 345 (not very good)
SP - 210
DL - 455

Total: 1010

Comment #57 - Posted by: Sterling at December 19, 2011 10:28 AM

Press - 135(PR)
Deadlift - 335(PR)
Squat - 255


M/32/5'11"/181

Comment #58 - Posted by: Zac at December 19, 2011 10:40 AM

Combo day. Did the press from cft- 127.5

Then, did just one round of yesterday's row/run wod.

Comment #59 - Posted by: Kevin C.(M/52/5'11"/172) at December 19, 2011 10:40 AM

wow cole, impressive. way to go.

hope to do cft tonight @ y, or later this week. This am, did cf box-wod as my low-cost month enters its final week...

Warm-up-
Mtn. Climbers, 12
Box Jumps, 12
Overhead Squats, 12
x3

1.

Sit Ups, 30
Knees To Elbow, 15
x 5
Score = time = 10:47

Trouble stringing together K2E's after round 2. Need work there. 4th-best time @ box this AM.

2.

Double Kettlebell Swings (w12Kgs/m16Kgs), 1 min.
Row (cals), 1 min.
Front Squats (from floor; w75#/m115#), 1 min.
Rest, 1 min.
x 4 (15 min.)

Score = reps = 208. Pushed hard but needed another 10% gas in tank to get to 250, which is do-able. Started with rows; next time start with FS and aim for 20 / minute (I got 10-12 / min today).

3.

Work on quality and quantity of - Strict Chest-To-Bar Pull Ups (bar or rings) Or, Muscle Ups -- band-work on C2B form.

Elbows hurting after this workout...

Comment #60 - Posted by: matt h 50 179# 1mar11 at December 19, 2011 10:45 AM

Squat - 235
Shoulder Press - 165
Deadlift - 295 (no more weight in garage)

Total - 695

Comment #61 - Posted by: James M/29/5'7"/155 at December 19, 2011 10:46 AM

M/36/6'3"/195

Squat- 305 (PR)
Press- 145 (PR)
Deadlift- 325 (PR)

Total- 775

Shifting my programing to mixed linear progression with a CFT monthly. Any thoughts, anybody tried anything similar? Is monthly too often?

Comment #62 - Posted by: Lars at December 19, 2011 11:00 AM

Did this in a cf competition several weeks ago, no new pr's.. still pretty good #'s for an old timer!lol

sp 210
bs 425
dl 510

m/44/5'09"/205 lbs

Comment #63 - Posted by: Kelvin Minefee at December 19, 2011 11:06 AM

340-160-390=890

PR on the BS. Couldn't get anymore out of the press. PR is 165. DL was 15# short of PR. Beat my last total by 35# so still really pumped. 900 total for sure next time!

m/38/6'1"/200

Comment #64 - Posted by: Rough Robbie at December 19, 2011 11:11 AM

m/30/6'/215lbs
doing cross fit for about 2 months
clean and then front squat 215#(i have no squat rack)
shoulder press 140 lbs(clean first)
deadlift 330lbs
all person best
last night benched 225 2 reps

Comment #65 - Posted by: daniel cram at December 19, 2011 11:27 AM

Made up yesterday's row/run workout today. Display is broken on the rower, so I rowed 4 minutes for each 1000m row segment.

25:20

Comment #66 - Posted by: Carole (F/53/5'6"/138) at December 19, 2011 11:34 AM

Total: 215 kg.
I am doing crossfit for 2 months now. Just love it!
Thank you all for being there.

Comment #67 - Posted by: buzzjn at December 19, 2011 11:40 AM

Russian Squat improvement program
For overhead squat
Week-2 Day-3: 6 x 5
Crossfit Total: Not today, Time is not on my side
M/54/6’/205

Comment #68 - Posted by: Pete In Sun City at December 19, 2011 11:48 AM

M/21/215#

Squat 385
Press 185
Deadlift 420

Total 990

Dammit I want 1000!

Comment #69 - Posted by: Springer at December 19, 2011 12:02 PM

Squat 264
Shoulders 143
Deadline 352

Comment #70 - Posted by: Tremor at December 19, 2011 12:16 PM

M/30/5'8"/170#

First crossfit total.

Squat 305
Press 170 Total 800
Deadlift 325

Comment #71 - Posted by: RickDoc at December 19, 2011 12:21 PM

43/m/176cm/74kg

BS: 120kg
SP: 65kg (67.5f)
DL: 160kg (165f)

Total: 345 kg (like last time)

Comment #72 - Posted by: Memuc at December 19, 2011 12:24 PM

M/19/205/6ft2

Back squat: 315
Strict press: 190(PR)
Deadlift: 400(PR)

Need serious work on squat, couldve added more weight on deads

CFT:905

Comment #73 - Posted by: Batman at December 19, 2011 12:26 PM

Had an amazing time at the L1 in Montreal at L'Usine. Awesome trainers!!! They really made the weekend fun.

Comment #74 - Posted by: Laura at December 19, 2011 12:29 PM

M/24/140lbs

Back squat - 235 lbs
Press - 135 lbs
Dead lift - 315 lbs

Comment #75 - Posted by: Clayton at December 19, 2011 12:31 PM

f/42/180/5'11"

The last two months of training have been spotty due to a new job that wipes me out... letter carrier. Fitness feels pretty good but my strength has certainly been neglected.

back squat 235# (-20)
press 100# (-5)
deadlift 255# (-40)

total 595#

At the same time, 7 year old son was doing..

2 rounds of:

1 rope climb
10 pushups
10 box jumps (20")
10 jumping pullups
5 ground to shoulder with a 20# med ball.

time: 8:18

proud of him.

Comment #76 - Posted by: JuliePlatt at December 19, 2011 12:34 PM

F 32/5'2"/125
BS. 185
Press. 85
Deadlift 205
475

Comment #77 - Posted by: Kat at December 19, 2011 12:58 PM

Squat - 445
Shoulder Press - 165 (PR)
Deadlift - 455 (PR)
Total - 1065

Comment #78 - Posted by: Scott at December 19, 2011 1:07 PM

BS 230
SP 120
DL 290
Total 640

Taking it nice and easy, and shocked to be only 25 lbs under the last time in August. It is incredibly good to feel relatively healthy, and have some time to work out.

Nice work Kevin, Carole, Memuc and Julie.

Comment #79 - Posted by: mas 54/M/150 at December 19, 2011 1:12 PM

M/36/205/5'6"
bs-455
Sp-195
Dl-425
Cf total -1075

Comment #80 - Posted by: Bugdjj at December 19, 2011 1:13 PM

M/22/69"/165

First ever attempt at the CFT after about a month and a half of following closely. Extensive running and Met Con background so the Weightlifting part tends to be my goat.

BS: 205
Press: 95
DL: 275
Total: 575

Barely in the Novice range according to the rubric posted by Rippetoe, et al. Lots of work ahead of me still...

Comment #81 - Posted by: Hugh at December 19, 2011 1:25 PM

m/17/6'0"/185
bs-185
sp-115
dl-245
total-545
it's funny, i used to think i was strong

Comment #82 - Posted by: jack wallace at December 19, 2011 1:38 PM

M/27/5'11"/188

Squat: 335
Press: 185
Deadlift: 405
Total: 925lbs

My CF total has gone down 180lbs since I have started CrossFit 2 months ago (I used to be a standard 5 day a week lifter). I have gotten much better in other complex lifts like OH Squats, Cleans, etc. Has anyone else experienced something similar? Anyone have any good tips to avoid this kind of problem? I just want to caveat that this is not a complaint, just looking for info!

Comment #83 - Posted by: RST at December 19, 2011 1:41 PM

mas- great to have you back! And feeling well too.

Comment #84 - Posted by: Kevin C.(M/52/5'11"/172) at December 19, 2011 1:47 PM

man, i gotta work harder i guess. my deadlifts are weak compared to almost everyone. im 6ft2 205lbs. and i can only pull 325 up for a DL. any tips??

Comment #85 - Posted by: steve at December 19, 2011 1:56 PM

285 / 140 / 385 / 810

Comment #86 - Posted by: mlt at December 19, 2011 2:24 PM

M/24/6'2"/205

BS 315#
Press 200#
DL. 485#

PR'd every lift.
PR'd the total!

1000# club.

Comment #87 - Posted by: Matt S. at December 19, 2011 2:27 PM

M/33/6'3"/200
300 (PR-5)
165 (PR)
335 (PR-40)
795 (PR-15)
Prev:
300+160+355=805
285+155+365=795
255+155+355=765
295+155+315=765
305+155+350=810

Comment #88 - Posted by: Ben S at December 19, 2011 2:29 PM

Congratulations Cole, I told you all those reps with the PVC would pay off! Your a good kid.

Comment #89 - Posted by: Dan S. at December 19, 2011 3:10 PM

BS= 220
SP= 105
DL= 310
CFT= 635
New PRs for all 3 movements.

Comment #90 - Posted by: Edwards M/15/5'11/167 at December 19, 2011 3:26 PM

1x1x1x1x1 until you hit max for each lift?

Comment #91 - Posted by: Tim at December 19, 2011 3:32 PM

F: 24/5'1/110

BS- 115
Press-50
DL-128

CFT- 293

Started crossfitting 2mo ago. Can't wait to see the progression! Thanks CFSE for pushing us hard and keeping us motivated!

Comment #92 - Posted by: Kourtney C. at December 19, 2011 3:57 PM

Awesome weekend at Crossfit Brisbane level 1 cert. Thanks to the team Stacey, Lilly, Doug, Drummond, Kia and Brett. Can the deadlift series be updated by replacing the Sumo deadlift high pull with the stripper deadlift high pull?

Comment #93 - Posted by: Bill C at December 19, 2011 4:01 PM

Squat 375 (PR)
Press 205
Deadlift 455 (PR)
Total 1035

Comment #94 - Posted by: Caveman/m/5'9"/200/28 at December 19, 2011 4:14 PM

M/34/5'7"/195

755 (275pr-165pr-315pr)

Comment #95 - Posted by: jason at December 19, 2011 4:14 PM

Crossfit Total.
BS: 95, 135, 165, 185,192.5 (+2.5)
SP: 95, 115, 120, 122.5 (+2.5)
DL: 135, 185, 235, 265, 275 (+5)

Comment #96 - Posted by: Harpo m/44/5'7"/145 at December 19, 2011 4:20 PM

BS 285
SP 155
DL 385 lbs
Total 825

Comment #97 - Posted by: Kyle A. at December 19, 2011 4:24 PM

BS 310 Tied PR
SP 155 (PR)
DL 360 x 3 (all the wt. I have) (PR is 403)

Comment #98 - Posted by: Jetté 42/M/5'11"/170 at December 19, 2011 4:25 PM

CrossFit Football
Front Squat 5x1
225
255
275
295
305(F)

Rack Jerk
225
pro agility short shuttle
best was 4.9

Comment #99 - Posted by: Jonblaze at December 19, 2011 4:35 PM

32/m/5'9"/165

275/135/345

Comment #100 - Posted by: jesse at December 19, 2011 4:59 PM

@#84 RST- Start the crossfit football program. Just google it. You'll see all your lifts increase.

Comment #101 - Posted by: Holla at December 19, 2011 5:00 PM

M/36/5'6"/192

BS - 295
SP - 165
DL - 385
Total - 845

Coming off 100,000 rep challenge.
Need to build up strength again.

Comment #102 - Posted by: Bryan O at December 19, 2011 5:08 PM

back squat: 275lbs
shoulder press: 135lbs (145 was SO CLOSE!!!!!)
deadlift: 305lbs

total: 715lbs

Comment #103 - Posted by: Saam at December 19, 2011 5:13 PM

Squat- 365
Press- 160
deadlift- 475
Total... 1000!

2 and a half months ago it was 935. I have 1000 CFT on my mind since I started 4 months ago.

Next goal sub 3 minute fran!

Comment #104 - Posted by: Bweezy at December 19, 2011 5:15 PM

Bs= 175
DL= 195
Sp= 75

Down 10 from last time. Grrrrr. Cant make any growth on press.

F/37/105

Comment #105 - Posted by: Lisa at December 19, 2011 5:18 PM

squat 385
press 205
deadlift 435
1025 total.

Comment #106 - Posted by: Jeff A. at December 19, 2011 5:20 PM

Awesome weekend at crossfit l'usine in Montreal! Thanks guys and keep up with the good work!!

Comment #107 - Posted by: Nick at December 19, 2011 5:21 PM

CFWU x 3 then work day, no Crossfit total.

225lb Back squat 5-5-5-5-5
135lb Shoulder press 5-4-3-3-3
(alternating sets)

275lb Deadlift 5-5-5

7 cycles of 135lb PC-FS-PP-BS-PP (Bear Complex)

Comment #108 - Posted by: Sheldon N (M/34/6'/183) at December 19, 2011 5:22 PM

38 M/6'3"/245 CF start 2/7/10

First Crossfit Total since back surgery. Firs5t time for any of these lifts since back surgery.

DL 345
SP 155
BS 305

Comment #109 - Posted by: fitefire12 at December 19, 2011 5:32 PM

245 bs
120 sp (pr)
415 dl

780 total

Comment #110 - Posted by: Raph at December 19, 2011 5:37 PM

42 m/6'3" 227 CF start 12/2011
first CF Total
Squat form weak

DL 365
SP 155
BS 275
Total: 795

Comment #111 - Posted by: Pac12Buff at December 19, 2011 5:37 PM

Squat 260
Dead lift 345
Press 155

Total: 760

Comment #112 - Posted by: Prolix at December 19, 2011 5:47 PM

M/23/5'10''/190

Squat - 365 PR
Press - 165
Deadlift - 405 PR

Total = 935

Comment #113 - Posted by: Josh at December 19, 2011 6:00 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 4 HSPU per round

Squat Warm Up: 45lbs x 5–5 – 95lbs x 5 – 135lbs x 3 – 185lbs x 2
Squat Attempts: 235lbs 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: 155lbs x 1 – 145lbs x 1 – 155lbs x F

Deadlift Warm Up: 95lbs x 5–5 – 135lbs x 5-5 205lbs x 3 – 295lbs x 2
Deadlift Attempts: 345lbs x 1 - 365lbs x 1 – 375lbs x 1

3 minutes rest per attempt
Foam roll after
Crossfit total: 775
Compared to 110513: 705
Compared to 110116: 745
Compared to 101016:775 PR

Comment #114 - Posted by: Sesoku at December 19, 2011 6:19 PM

Squat-345
Press-165
DL - 375(PR)!

Comment #115 - Posted by: Kurt M/38/190lb. at December 19, 2011 6:33 PM

F/28/5'2/115 NC
SP 70
BS 165
DL 180
CF total: 415

Comment #116 - Posted by: paula at December 19, 2011 6:36 PM

bs 355
p 175
dl 345

Comment #117 - Posted by: Jason M. at December 19, 2011 6:43 PM

Alamo Certification was worth the 8 hour drive! Now I can't wait for my mobility seminar!

Comment #118 - Posted by: Guillermo Bujanda at December 19, 2011 6:44 PM

BS: 305, SP: 170, DL: 350, Total = 825

Compare to:
100223 - BS: 305, SP: 165, DL: 345, Total = 815
091104 - BS: 290, SP: 160, DL: 335, Total = 785
090629 - BS: 285, SP: 155, DL: 280, Total = 730
090524 - BS: 285, SP: 165, DL: 335, Total = 785
080813 - BS: 275, SP: 160, DL: 305, Total = 740
071226 - BS: 275, SP: 153, DL: 330, Total = 758
071128 - BS: 270, SP: 158, DL: 330, Total = 758
070901 - BS: 265, SP: 148, DL: 319, Total = 732
070704 - BS: 275, SP: 145, DL: 287, Total = 707
070601 - BS: 260, SP: 145, DL: 290, Total = 695

Comment #119 - Posted by: B. Rhaly at December 19, 2011 6:48 PM

m/52/158
bs=305
sp=146
dl=295
total=741 down 9 lbs . darn hemi's

Comment #120 - Posted by: DAVID LINGLE at December 19, 2011 6:54 PM

Squat 335
Press 175
Deadlift 495
1005
w/ BW 205
Strictly a lifter before crossfit so these types of WODs let me shine.
Give me a metcon and I'll be gasping on the floor.

Comment #121 - Posted by: Aaron B. at December 19, 2011 6:57 PM

Back squat 395 pr
Press 185 :(
Deadlift 445 pr

Total: 1025 pr

Comment #122 - Posted by: Chase at December 19, 2011 7:04 PM

Bs-245
Sp-170(pr by 15#
Dl-365(pr by 20#
M/30/175
I absolutely love crossfit O and camille

Comment #123 - Posted by: brad at December 19, 2011 7:10 PM

Loved the Gary Taubes videos!!!
Really fantastic stuff.
And thanks for putting the whole thing up for everybody to see.

This is actually the first time I heard anybody explain why the energy balance thing isn't at all the answer to weight gain. Of course I've heard people state that this was the case. But I need arguments. I've thought that the energy intake must have at least played a small part next to the insulin mechanism of storing fat. Well, now I'm a believer.


Comment #124 - Posted by: sven at December 19, 2011 7:26 PM

SP 225
SQ 385
DL 605

Total 1215. M/19/5"11/190lbs

Comment #125 - Posted by: Matt at December 19, 2011 7:27 PM

Squat - 360 (sloppy)
Press - 155
Deadlift - 445

960

Comment #126 - Posted by: Sinal M/32/5'9"/232 at December 19, 2011 7:41 PM

M/26/170/5'9"
405/175/385

Any suggestions on strength exercises to get DL above squats? The two have always been about the same and I go below parallel with squats.

Comment #127 - Posted by: Jay at December 19, 2011 8:48 PM

M/26/170/5'9"
405/175/385

Any suggestions on strength exercises to get DL above squats? The two have always been about the same and I go below parallel with squats.

Comment #128 - Posted by: Jay at December 19, 2011 8:48 PM

squat 425
shoulder press 210
deadlift 545
1190

Comment #129 - Posted by: Alexander Hutchison at December 19, 2011 9:06 PM

Awesome weekend @ Alamo Crossfit! Great coaches! Loved their energy & enthusiasm.

Comment #130 - Posted by: V at December 19, 2011 9:16 PM

M/28/167/5'8"
245 / 154(PR) / 265 = 664

Could and will improve on the DL, felt lowerback so stopped short at 265.


Comment #131 - Posted by: Livermore at December 20, 2011 12:56 AM

What type of schedule do most of you do? To often I push it and do 4-5 day solid. I'm trying to get on a 3 days on 1 off 2 days on 1 off. I'm very active and when I'm hitting it hard for 4-5 days, I find myself needing a nap!

Comment #132 - Posted by: Angiestone 50f/115/53" at December 20, 2011 3:05 AM

M/25/155

Squat: 295
Press: 165
Deadlift: 315

5:00 AM workouts are not great for a CFT!

Comment #133 - Posted by: Jerod at December 20, 2011 3:16 AM

M/25/135

S-225
P-115
D-265

total 605. New to the crossfit workouts. Cant wait to se how much my numbers go up in a month!

Comment #134 - Posted by: John at December 20, 2011 6:17 AM

M/37/185

Squat 245
Press 145
Deadlift 275

Been doing crossfit for about a month and loving it.

Comment #135 - Posted by: getupndown at December 20, 2011 6:36 AM

Squat: 265
Press: 135
Deadlift: 315

Total = 715

Comment #136 - Posted by: fosterww98 at December 20, 2011 7:14 AM

BS: 345 - 355 (fail) - 355 (fail)
SP: 155 - 165 (fail) - 165
DL: 415 (fail) - 410 (fail) - 405 (fail) - 385

Total: 895

Done 12/13/11

Comment #137 - Posted by: Mel 38/m/5'10"/175 at December 20, 2011 9:39 AM

6'3" 215lbs 22yrs old

Squat-365lbs
Dead lift-405lbs
Press-175

Comment #138 - Posted by: John at December 20, 2011 10:03 AM

Did 3-3-3-3-3 of shoulder press
85-115-120-125-130(f)

Comment #139 - Posted by: georgecole3 at December 20, 2011 10:41 AM

CrossFit Total - back squat 260 (PR; previous 255); shoulder press 135 (tie PR); deadlift 325 (previous PR 320).

Comment #140 - Posted by: Alan H. in Kabul at December 20, 2011 10:56 AM

m/22/5'8"/200

405/200/480

squat and dead are a little low for me. was squatting 480 in April. Now that i've recovered from all the injuries its time to start working on those again.

Comment #141 - Posted by: A-Train at December 20, 2011 11:06 AM

AMAZING cert at CrossFit SS. I learned so much from a wonderful group of trainers. Thank you all soo much :)

Comment #142 - Posted by: Kelsey Moran at December 20, 2011 1:12 PM

Back Squat - 130kg (285#)
Shoulder Press - 85kg (185#)
Deadlift - 165kg (365#)

380kg/835#

Comment #143 - Posted by: Daniel at December 20, 2011 1:21 PM

bs- 250
sp- 135
dl- 285
Total 670

Comment #144 - Posted by: sebastian m/43/180/6'2" at December 20, 2011 2:18 PM

m/39/6/190
As Rx'd
BS - 225 (PR by 15 pounds)
SP - 160
DL - 345
TOTAL = 830

f/30/501/145
As Rx'd
BS - 255 (PR by 15 pounds)
SP - 95
DL - 265 (PR by 25 pounds)
TOTAL = 615

Comment #145 - Posted by: Jeremy A. Olive at December 20, 2011 3:23 PM

5k Redwood Regional Park trail loop 35:53.

Comment #146 - Posted by: kevin o at December 20, 2011 4:57 PM

Press 135, Squat 255 onto med ball, PAC.
No DL, still nursing low back.
After Xfit total, 3 rds: 800m run, 1000m row. Ran at 10mph pace on treadmill (6' mile), row just under 2' pace.

Mar' 11:
135, 255, 345. Pretty weak performance, not sure if its Valium for upper back, overnight fast, or what. Squats were very deep, w/ spot. Just DL'd 375 2 weeks ago, couldn't even get 365 off the ground.

January '11:

SP: 145
BS: 275, deep squat
DL: 365

Comment #147 - Posted by: Ajax at December 20, 2011 5:00 PM

545

Comment #148 - Posted by: myles456 at December 20, 2011 5:19 PM

Squat: 315
Press(Seated): 135
Dead: 315
TOTAL: 765

1st Day of CF

BW: 252#

Comment #149 - Posted by: Jake R. at December 20, 2011 5:40 PM

Squat 255
SP 140
DL 255

Total = 650

Comment #150 - Posted by: Jase H at December 20, 2011 11:09 PM

Back Squat:385
Push Press:145
Dead Lift:365
Crossfit Total:895

Knew I should have gone 5 lbs heavier or push press. Goal was to get 900

Comment #151 - Posted by: AJ at December 20, 2011 11:20 PM

PT pyramid 1-8-1 plu/pu/su/ warm up

Squat 205
military press 135
Dead lift 225
Total 565

I think next time we will not do the PTp, 517Kal burn/47:28

Comment #152 - Posted by: gpdjmac1 at December 21, 2011 12:25 AM

Squat: 245
Press: 165
Deadlift: 405 (pr)

Total: 815.

Got to improve my squats. Any tips on progressions from warmup to 1 rm?

Comment #153 - Posted by: Steve g m/27/6'3"/215 at December 21, 2011 3:48 AM

Squat: 220 (pr)
Press: 135 (pr)
Deadlift: 315 (pr)

CFT: 670

Comment #154 - Posted by: JFA at December 21, 2011 8:01 AM

Squat: 325(PR!)
Press: 155
Deadlift: 455

Total: 935 (PR by 15 pounds!)

Comment #155 - Posted by: Edwin 28/M/68"/170 at December 21, 2011 8:52 AM

Squat: 345
Press: 160
Deadlift: 365

Total: 870

Comment #156 - Posted by: Nick at December 21, 2011 11:11 AM

Back Squat (A2G) = 355
Overhead Press = 195
Deadlift = 415
Total = 965

Comment #157 - Posted by: Elliott Harding at December 22, 2011 5:25 AM

Big Thanks to everyone at Rogue CrossFit for hosting our Level 1 Certification. Also thank you to our instructors Karianne, Denise, Nicole, Lindsey, Nadia, and Joe. Each and everyone of you represented CrossFit in a very professional manner. You could tell that each instructor was not only teaching the information to us, but making sure that we used it in the right way once we get on our own.

The passion for CrossFit was evident in all of you, and I thank you for sharing it with me to pass on.

Comment #158 - Posted by: John Holycross at December 22, 2011 10:04 AM

185# back squat(280 PR)
160# shldr press PR
325# deadlift(365 PR)

R SI was killing me.

Comment #159 - Posted by: Bells at December 23, 2011 5:57 AM

275 + 140 + 295 = 710

Comment #160 - Posted by: Storm at December 23, 2011 6:00 AM

Squat - 245
Overhead - 125
Deadlift - 315

Comment #161 - Posted by: seigs at December 23, 2011 7:24 AM

265, 145, 335

Comment #162 - Posted by: gmm at December 23, 2011 10:21 AM

Backsquat: 245, Deadlift: 330, Press: 180

755

Comment #163 - Posted by: Buzz at December 23, 2011 1:54 PM

Bs 130
Sp 70 pr
Deadlift 170 pr
Total 370

Comment #164 - Posted by: Mik at December 23, 2011 5:25 PM

M/34/5'9"/150

Squat: 270
Press: 120
Deadlift: 345
Total: 735

PRs on all 3.

Comment #165 - Posted by: Antun Karlovac at December 24, 2011 11:24 AM

Bs 135
Dl 175
Bp 115
Total
425 pds

34 yr old mom of 3 this felt really good. Love working out and staying strong so I can haul my kids put of stores quickly

Comment #166 - Posted by: tena at December 25, 2011 12:33 PM

M/26/165 GregA-wu

BS 275
SP 140
DL 425

Total 840

Done after 12 hour shift in the ICU, finished with:

Row 1000m
10 Bar muscle-ups
Run 1000m

Tabata Bottom-to-Bottom Squats
Lowest reps/score = 10.

Comment #167 - Posted by: Y. Zhou at December 26, 2011 7:31 AM

M/23/5'10"/215

BS 385
SP 155
DL 445

Total 985

Comment #168 - Posted by: tjb at December 26, 2011 8:01 AM

WU
Total
BS: 240/260/280
SP: 135/145/150
DL: 340/350fail/350
TOTAL: 780
M/50/190#/72"

Comment #169 - Posted by: RB at December 26, 2011 12:10 PM

Mrs. Miyagi
Performed New England CrossFit WOD instead.
5 RFT:
20 WB shots (14# ball)
30 Push-ups
40 Double-unders
22:24

Comment #170 - Posted by: Miyagi m/31/170.2# at December 26, 2011 1:43 PM

m/38/5'9/180
CFWU-3. Reg except no HSPU 3rd. Superman. Burgener. K to E. Row 500m.
BS 225X5 WU, 275X3 low bar WU.
365-PR. Think depth was good. Knees came in way too far. May have needed to get hips back further. Tight lumber, good bounce at bottom-aggressive drop. Keep chest up.
165-Wahoo!-PR.
405-PR! Core stomach & back nice & tight. Chest up. Looking ahead slightly.
935-PR
Best job I've done on all 3 lifts in one Total. Christmas excesses probably helped.
8/29/11:360,155,400=915
5/13/11: 355,155,400=910
10/16/10: 345,165,385=895
7/24/10: 355,155,385=895
5/8/10: 355,160,375=890
2/23/10: 355,160,395=910
12/12/09: 355,160,395=910
11/4: 355,155,385=895
10/13: 345,155,365=865
9/9: 350,155,365=865
6/29: 350,150,385=885
See 6/29 for further history

Comment #171 - Posted by: jrm at December 26, 2011 4:24 PM

280 squat, 150 press, 365 deadlift = 795
10 lb PR on each lift, gotta love days like this
800 next time!

Comment #172 - Posted by: Brian M/30/176/5'9" at December 26, 2011 5:32 PM

8/30/11
315 squat (I don't think I went deep enough)
145 press
275 DL

735 total

1/3/12

285
155 press
315 DL

755 total

Comment #173 - Posted by: mslo25 m/31/5'10"/160 at January 4, 2012 5:41 PM

320/160/420-900 tie total pr

Comment #174 - Posted by: preacherman at January 6, 2012 5:59 AM

400 - BS
170 - SP
480 - DL
Total - 1050

Comment #175 - Posted by: Kevin: M/190/6'/40 at January 6, 2012 7:49 AM

Sub Front Squat:

345# Ft Squat

220# Overhead Press

525# Deadlift

Total: 1090#

Comment #176 - Posted by: PaulDiane at January 9, 2012 5:30 AM

Squat - 325
Press - 165
Deadlift - 335
Total - 825

Comment #177 - Posted by: Eli Saggy at January 11, 2012 6:49 AM

Squat: 315
Push press: 175
Deadlift: 355

Total: 845

Last time I did it:
Squat: 295
Push press: 145
Deadlift: 315

Total: 755

Comment #178 - Posted by: SF at January 11, 2012 6:29 PM

777lb 23.01.12 (+29)

SP 72.5k/160lb (+6)
BS 120k/265lb (+23)
DL 160k/352lb

748lb 30.09.11 - SP 70k, BS 110k, DL 160k
705lb 13.05.11 - SP 65k, BS 105k, DL 150k
660lb 16.01.11 - SP 60k, BS 100k, DL 140k
608lb 16.10.10 - SP 61.5k, BS 85k, DL 130k

Comment #179 - Posted by: zenoperegrinus at January 23, 2012 3:10 AM

BS: 275LBs
SP: 175LBs
DL: 335LBs

Comment #180 - Posted by: K_white at February 19, 2012 12:32 PM

Squat - 545
Press - 225
Deadlift - 455

M/31/210

Comment #181 - Posted by: Robert at February 19, 2012 10:41 PM

1-rep max deadlift: 355 (PR)

Comment #182 - Posted by: Manchild at August 23, 2013 6:45 AM
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