Best three day session in a long time! excellent job HQ! Two strength days and an AMRAP, we are so gonna pay for this next set. I LOVE CROSSFIT

How much time should be taken between these sets? 1 or 2 minutes?

-Tom

5 x 5 is focused generally on strength training so I rest between 2-3 minutes so I can produce the most effort out of every rep.

Is this a max lift?

Whatever is happening in that pic is awesome.

This is a Max Effort, rest as much as you need. On these types of lifts I like to go to failure with good form, if it's not with good form then you probably aren't working the correct muscles. This holds true for deadlift, if you don't do this correctly you'll likely work your lower back or injur it, instead of your posterior chain.

Wait...

skydiving AND crossfit! I've died and gone to heaven.

doing a demo jump lads?

315 x 5 x 5.

What shutter speed did they have to shoot at to stop the blades??

M/34/135#/5'7"
1)250
2)275
3)285
4)295
5)300 failed on 4 PR!!!

Just have access to my apartment gym with a smith machine. Should I just do squats or something like pull throughs?

225/315/365/385/415

Back will be sore, yet so good, for the next few days.

Nice job on the deadlifts Andrew! Outstanding! No need to hyper extend your back that much though.

Robert #11: Nice work! And thanks for posing a fun mental exercise regarding shutter speed... Here's my submission:
The stencil on the tail boom shows the aircraft to be a Robinson R-44 Raven. Following that search string, it looks like the R-44 has a rotor diameter of 10.1 m and a blade tip speed of ~187.2 m/s at full RPM. The blade tips are only slightly blurred over 2 or 3 pixels, so they must have traveled 2.1 to 3.2 cm during exposure (including the 87% foreshortening due to the camera angle). Thus, the exposure time is between 0.1 and 0.17 milliseconds, a range that includes the 1/8000 shutter speed commercially available in nicer cameras at present. Naturally, you'll want to check over all that yourself since I'm notoriously bad with numbers.

115-155-225-255-275(F, 3 reps)

#16... Dude that was smart!!

255-260-265-270-277

H160,180,190,195,200=925kg(2040lbs)

120, 130, 140, 145, 150
Weight in kg

M/51/6'3"/211'
125-130-135-140-145 kg

265-275-275-295-295

225 235 255 265 285

405,410,415,420,410

F/41/5'6"/150

125-145-155-165-175

Hurt my back with these last time, so watched a lot of CF videos on technique and form which helped immensely. Felt great today.

M/24/5'11"/187

155/220/285/330/330

Went easy today after doing October breeze 8 hour workout yesterday :D

Love it!

235/255/275/295/305

225/275/315/345/375(PR) ouch

225/245/265/275/295
2nd CrossFit workout ever. Loving it.

M/31/230#/6'0"

295/315/335/345(F on 5 th rep)/315

Still working on form for these pulling exercises. Enjoying this CF.

Awesome photo! Flash back to my first helicopter jump...so bad ass!

1)425
2)460
3)425
4)415
5)415

Love it!

M/28/6'3"/220

265
275
295
305
325
335F
335F

225
235
245
255
265 (f)

1) 275
2) 295
3) 315
4) 345 fail on 5th rep
5) 345

on the video showing the WOD why is "AB" bouncing on every rep if this is a max effort training each rep should be Dead on the floor- isnt that why they call it a deadlift.
if you dont come to a complete stop this is not a true max effort deadlift. you are using the bounce at the bottom to rebound and come up for the next rep.
IMO i think every rep should be treated as its own set in each of the 5 sets.
set 1
Rep 1, reset, set 2, reset...no bounce

I don't get why everyone gets caught up on this idea of bouncing the deadlift. I have the hi temp plates and at that weight that don't bounce enough to help you out. I think they way they touch and go with the rest at the top is much more difficult then stopping at the bottom.

185
225
275
295
295

M/29/150/5'5"

1) 225
2) 275
3) 315
4) 365
5) 405

PR My 1RepMax is 445, and after today's work I think that PR will be broken very soon.

Kipping pull-ups, bouncing deadlifts, seems like every movement executed in CF involves some sort of momentum or cheat to complete the repetition. And the form in most of the videos is awful. But what do I know anyway, I'm just a gym guy who does DEAD hang pull-ups and DEADlifts. Go Crossfitters!!!

Hey everyone. I am 29 just got into crossfit about 3 months ago so I am still learning. What does 5x5 mean?

@ #37: 5 sets of 5 reps each set

M/25/189/5'9"

155-245-335-385-405(PR)

225
245
275
305
345

#36 Haters gonna Hate. I have heard this complaint about stringing the Deads together alot. However, as long as you are getting stronger and not injuring yourself why does it matter? noone can bounce a 1RM and i would bet the average of any 100 Cfitters 1RM dead would be higher than the same type of sample from a traditional gym. Just my opinion.

Physical therapy then
Modified WOD with deliberate and controlled form
Beginning second month since TKA surgery
ROM 0 to 145 degrees
Deadlift: 75lbs, 5 x 5
M/54/6’/205

Hey Ryan..post #36,
Nice post, I bet you rest 3 mins in between sets too huh. Get a drink of water, check out the girls on the elliptical, say hi to your buddy who's been on the bench for the last 30 mins. Say hi to your other buddy who's watching himself do curls in the mirror. Yeah, that gym sounds great. I'll take my crossfit and my cheating momentum anyday of the week.

245
255
265
270x3 fail
dropped to
260
260

Just getting back into it this week after 2 month on a
& off.

145-195-215-235-255

Felt good at 255, i think my max is 295.

Gota step it up.

205-225-275-295-305(PR)

Whoop!

FOB Salerno

@#36
Work is work is work. Notice how crossfitters are posting their work loads? And notice further how you haven't? Instead you've left some terribly inflammatory, condescending and blatantly incorrect comment about how body builders at Joe's Gym have perfect form because they take a LIFEtime to complete a DEADlift rep/set/workout. But that's beside the point because even the most famous body builders (i.e. Lee Haney, Arnold, Cutler) all discuss the benefit of what you call a "cheat rep" when pushing for max weight in a max set. And that's what today's WOD is: a max set at max weight. Additionally Crossfitters do perform DEAD hang pullups (L-pullups). Educate yourself.

"When we are judging everything, we are learning nothing."

225-235-245-255-265

I've been rounding my back too much lately, so backed off on total weight to focus on technique more. I'll start out 10-20 lbs heavier next time.

f/42/177/5'11"

155-185-205-225-245

225-235-255-275-295

25/m/6'2"/285

275/285/295/315

225/275/295/315/335 Should have went higher on the last one.

225
245
265
275
285
M/27/5'8/181

225
245
265
285
305
Did 6th set for fun at 325 and failed on 4th rep.

225 - 275 - 295 - 315 - 325 (fail)

185#/m/26

225, 245, 265, 285, 295 (3)

Done yesterday as part of week three Crossfit Strength Bias, at the excellent Redding Fitness.

Day 3 on CrossFit and enjoying the variety and intensity. After the "official" CrossFit warm-up and a progression and warm-up deadlifts at 2 reps each, I made the following:
1) 285 x 5
2) 305 x 5
3) 305 x 5
4) 315 x 3 / reset grip then x2
5) 300 x 5
I maybe could have bumped the weight up on set 3 and maybe gotten away with 305 on the last set, but wanted to get all my reps. At least now I have a benchmark to beat next time.

M/6'0"/198/45yrs

m/25/6'2"/187

285, 300, 315, 335, 335 (F - 1)

Form was bad on 4th set, so I did same weight for fifth to focus on good ROM but didn't have strength/form to finish.

@ #38 Ryan the gym guy: Great job on your dead hang pull-ups, although new to CrossFit, I have seen them in the WODs as I've been following for about 3 months before taking the plunge.

My prior program for about 3 years was a push-pull routine with many of the explosive Olympic lifts and for the most part multi-joint exercises. I haven't done the old "3 sets of 10" and single joint isolation exercises in years (if it works for you, great) and I don't hurt and my body is in much better balance.

There's no way I could ever go back to the single-joint, isolation and specific "body part" routine.

M/21/5'11''/190

315, 365, 385, 405, 415

225
275
315
325
275

Went lighter on the last set as my posterior chain was screaming. Decided not to push it too hard today. Still feel like I had a great workout and 325x5 is a PR for my 5RM.

315/315/315/365/405/455

415 x 5.

275
295
315
335
355(pr)

44/m/176cm/72kg

120-130-140-145PR-140 kg

Touch and go, breathing on top, up to 130 with regular grip (barely), then mixed grip.

Yesterday's loads were >5 reps but just throwing down:
135x8
225x5
275x5
325x6* Just shy of my max for reps (335x5) and 1RM @350
245x8
185x10

BW 135.2 today

275 for all sets -- just over 2x bodyweight. No shoes, no belt. Was not feeling very aggressive today, so for me this was tough but still do-able with solid form.

m/41/5'11"/205

225 lbs
275
295
315
325

295
315
345
365
315 sumo
335 sumo

Started off a bit lighter today to make sure I focused on form and positioning. Felt strong today, could have tried for a PR (my 5RM is 365), but decided not to push my luck. Instead, decided to do so more work with the sumo-style deadlift. For that, 315 felt great, so I went to 335. Had more in the tank there too.

in filter

295
315
345
365
315 sumo
335 sumo

Never been a fan of just doing 5 sets of 5
I did mine this way:
5 x 5 at 225
5 x 3 at 275
5 singles: 295, 315, 335, 355, 365

Just to keep the heart rate up I did a 200 meter run between each set: 45 laps altogether.

235, 245, 255, 265, 275

275
295
325
335
345 (fail on 4th rep)

M/31 6'2" 190lbs

225
225
245
245
255

M/24/5'7"/187

225
315
365
405
415
495*1 belt only
505*1 belt only

m/6'2/214/36
did tap and go with steel no bumpers so no bounce.
315,345,365,395,425

tap and go doesnt seem as hard as complete stop and start to me.

Warm-up, 5 rounds
200m row, 10 push-ups, 10 dips, 10 GHB

WOD - 155, 185, 205, 225, 245

Chest - 3x10 flat bench, 145, 175, 185
3x10 incline, 95, 115, 135
3x10 dumbbell fly 25, 30, 30
3x10 incline dumbbell fly 25, 25, 25
3x10 dips

225
245
255
260
260

Remember to focus on pushing from the heels.

225/275/295/315/335(PR)

2012-05-03: 265-335.
2011-12-14: 265-330
2010-06-10: 265-308
2009-08-08: 225-250

Had a date with Grace. Took the medicine she prescribed in 2:23.

M34/6'3/293

80kg-90-100-110-120

155
175
195
205
175

M/52/153/1-1-06

Deadlifts planned for tomorrow.

Tabata Something Else, FGB style:
331

195lb
255lb
275lb
285lb
310lb

5x5

1 - 165
2 - 165
3 - 175
4 - 175
5 - 185

@38 Ryan, Y post a comment? We don't care.
275
305
335
365
385
BTW pre xfit 1rm (395)

f/31/139/5'5

115
125
135
145
155

@ #38

Why come onto a website like crossfit.com and post blatant slander for someone else's style of training? Do we come into your global gym and tell you your intensitys too low or your resting too long? No, we don't. If you don't believe in the crossfit movement, so be it. But please don't invade this forum and try and destroy something you don't understand.

Regards,
A crossfit newbie.

225-245-255-275-285(x3)

my grip started to give out; need to bring chalk next time

M/42/6'3"/262#

$ in: row 1,200 meters

Deadlift x 5
225
255
285
305 pr since the new hip 8/16/10
255

$ out:
30 ring dips
100 double unders

Pete in Sun City, there is hope! Good luck on your rehab, you can do it, I did!

M/18/6'2"/170 lbs

185x5
225x5
275x5
295x5
315x5

42. 5'9". 215
315,365,385,405,420.
..Trained at 6am..ugh not use too rthat at all...

315-335-345-355-360. Felt strong today. Max is 375. Want to c that number hit 405!

For time:
Run 500 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 500 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 500 meters
95 pound Thruster, 9 reps
9 Pull-ups

15:18

135x5
155x5
165x5
175x5
185x5

I'm only 17 and just started crossfit, so I'm trying to get a feel of where my max is and I really started to struggle around 185. My hamstring were jelly after my 5th set/rep so I must have been close. Still developing my technique so I don't want to push it.

Loving CF!

M44/6'2"/250
265-295-310-325-345

F/21/5'8/150

135
165
185
195
225

M/6'2/265

225-275-295-315-335(F)

I don't think I have ever truly maxed this lift. The problem isn't my body can't do it. My hands just cant hold on to the bar when lifting it. Is there any way I can strengthen my hands to handle this?

185-195-205-215-225

Laura f/49/5'7/145

275, 295, 305, 315, 325
Jessica - 205, 225, 235, 240, 245

Compare to:
111214 - 265, 275, 285, 295, 300
Jessica - 155, 176, 198, 207, 215

090808 - 225, 250, 265, 275, 280

110 110 110 110 110 kgs (no rounding of back)

Brock
225 285 305 305 315
Sebastian
225 285 305 305 300

A.Smith @#101 try a hook grip, huge difference.

315-405-455-365-315

THURSDAY 120503

Deadlift 5-5-5-5-5 reps

Resting for a race on Sunday so I went light today.

145-155-165-175-185

M/22/5'10"/162

Deadlift 5-5-5-5-5 reps

195-205-215-225-245

22/M/5’6”/160
CFBD: 2/27/12

135-155-185-205-225

5 x 5 DL - 275, 295, 315, 335, 345 (4F)

185, 225, 295, 295, 295

Broke form at 315 for fifth set, so just went back to 295. First deadlift exercise in six months.

M31,76",245

255,275,285,295,300

200, 200, 220, 250, 270 PR

155, 175, 195, PR 215 (4), 205

up to 5@325 pounds - fingers didn't feel good after climbing...

#16 - Good geeking.

225 lbs. for all 5 sets. 8:01

In kilograms

100-110-120-130-140

225-285-305-315-325

Changed the form of my dead lift a little which helped take the strain off my back. It felt great

3 Rounds of:

5 HSPU
30 Push-ups
10 Pull-ups
30 Air squats
www.fightersWOD.com

295-315-335(pr)-345(pr)-315

This was my 2nd time to deadlift. It's a fairly new lift to me.

Previous max was 285lbs at 1 rep.

5x5
135-185-205-225-285.
Then:
295(1)-305(1).

re: #38

DNFTT

http://en.wikipedia.org/wiki/Troll_%28Internet%29

205-225-245-275-275 m/6'4/195 Third day doing CF and loving it!

44/M/160
315-315-295-295-295

Ryan. Im right there with you man. Isolating is far more effective, which is why i now throw a baseball only from the wrist and elbow. All that winding up i used to do was a waist of time. An my kicks have gotten much better since i stopped putting my hips behind them and keep my leg totally straight.
Seriously though, nothing is wrong with strict pullups if you want to just work that area, but it is not what crossfit is about. No one would do the above example and expect to be effective so we don't train that way. If it makes you happy doing it your way and doing it safely then go for it. Im happy with doing Crossfit.

225-245-265-285-305x2(f)

245/265/285/305/335
30/M/210

295x5
345x5
385x5
415x5
425x5
I'm feeling good for a 40 year old who does the WOD at home in my garage. Thanks CrossFit.

305/325/345/385/405

225-275-305-320-330PR

CFWU x 2

#215s across the board coupled with the BenchPress 5x3s @185#

225, 275, 305, 315, 335

24/m/5'11/185lbs qc/ca

135-175-215-275-315

230-235-240-225-225

@#94 Thanks Halvy, I’ve only talked with a few Crossfitters that have had joint replacements. All there responses have been positive

did a 10-mile sandia mtn run on Thurs with a 3000 ft elevation gain/drop so did this wod on Friday.

135,155,175,(195x2,185x3),185.

225
265
275
285
295

245, 245, 265, 275, 295PR with Wendy
Last time, 275max

130-135-140-145-145 kg

155-175-185-195-205 lbs

wu - the usual + 5 rep 135# dl + 9-7-5 timed 35# kbs and dips = 1:35
cd - 1x15 40# rev wr curl, 48# face pull 2x10

went low on 5x5 to keep elbow pain down and form good

185, 225, 295, 295, 295

22/M/5’10”/160

225-245-275-295-300

22/m/5'10"/160

225-245-275-295-300 lbs

185, 225, 275, 295, 315

315
335
365
385
365

41/M/178cm/82Kg
150,160,170,180,190Kg

in kgs: 110 - 115 - 120 - 125 - 130

29/M/5'10"/182lbs Deadlift PR 455lbs

225-270-315-360-405

5 X 5 Cleans
135# all reps
then
20 K's to E's

completed on 5/5/12
Still recovering from low back injury, went about 80%.
205, 225, 245, 265, 275

5 x sets of 315x 5, PAC
6/11/10:
255
265
275
275
285
AM, garage, patchnight. clean paleo for a week now

m/53/157
179
223
250
260
forgot about scrapes . stopping to address bleeding. darn forearms and shins.

5 sets of 5 reps
310,330,350,350,350
At home, only had 350 available:(
Felt very comfortable.

140x5
150x5
160x5
180x5
220x5

w/ 2-3minutes rest @121.2lbs

RX (kg's)
100
110
120
130
130
felt ok, back came through it alright. gotta delay the knee bend as long as i can...

KGs
60-70-85-95-110

Shoulder Press
65 x 5
95 x 5
105 x 5
115 x 5
135 x 5

Deadlift
225 x 5
265 x 5
275 x 5
285 x 5
295 x 5

Bench Press
185 x 5
195 x 5
205 x 5
215 x 3; 215 x 2 with assistance
225 x 2; 225 x 3 negatives

185, 205, 225, 245, 275... still taking it easy since the back injury.

last time 225, 245, 275, 295, 315

255
275
285
300
310 (pr)

m/44/200/5'11"
row 1k

Deadlift 5-5-5-5-5 reps
133 221 265 287 300(1)

225
235
245
255
255

275#- all sets

5/5
5x185,225,250,275,300(x2 only)
Interruptions after 2nd rd. affected my rhythm but still fairly pleased. Did MU's between rds.

195
205
215
225
235

Back didn't feel right. Should probably be in the 260s-270s

M 38/5'10"/188

225
235
245
255
265

m/31/5'10/83kg

120kg
130kg
140kg
150kg
150kg

Probably could have hit 155kg on the 4th set, but the final set was a struggle for form.

m/29/5'8"/182

275
295
305
305
315

5x135,205,255,285,290 vs
5x135,185,205,255,285 12/21/11
5x135,185,205,255,285 6/14/10

Long way from the 445 of yore, but, hey, back is better.

1k row wu 4:00

100-110-120-130-140-145 f on 2

M/29/5'8"/209#
225/315/405/455/505

185-205-205-225(PR)-225

m/42/155

300-315-325-335-345
as rx'd

C-
worked up to 235
not dead stop

185-225-245-245-245

last time:
225-245-245-245-225

225, 245, 265, 285, 305 (PR by 20)

225 245 255 235 235

m/38/5'9/181
CFWU-2. Superman. Row 500m. No Burgener. Need to get through this to have time for Triangle's metcon.
225X5 WU
315,325,335,350,360-PR
Good job keeping chest up, engaging IT band.
12/14/11:
305,320,330,340,355-PR
Not bad at all. Last rep of last set a little challenging.
6/10/10: 305,315,325,335,350-PR
8/8/09: 305,315,325,335,345
7/08: 275,295,315,325,335

Metcon at Triangle - 25 pwr snatches, 25 over the box burpees, 75 DU, 5 rope climbs, run 400m - 14:34

225-275-305-355-355-355(x3)

M/31/213

260
270
280
290
300

315-345-355-365-375(4)

Went a lot slower on the last set; didn't go for the last rep. Good weight selection.

M/27/5'11''/200

275-275-285-295-305

255
275
295
315
325 (pr)

Haven't deadlifted in 7 months, (other than last week's Diane) but felt strong today. Did two cycle of Russian Squat Routine this winter and make strong overall gains, which are reflected in this wod.

M/41/188

185,205,205,215,225

I haven't deadlifted in a long time. Way off any PR or anything.

225-245-265-275-295

deadlift
135# 10
185# 7
225# 5
275# 5
295# 5 (ouch. was that my back?)
275# 1 (yup. hurt my back again)
225# 5

m/41/5'8/240

315-335-345-335-315

CF WU + BE

WOD for 5/3/12:

Deadlift 5-5-5-5-5 reps

135 (50 abs) 185 (100 abs) 205 (50 abs) 225 (50 abs) 235 (50 abs) 245 (50 abs)

225,255,275,295,315

110kg x 5
150kg x 5
170kg x 5
150kg x 5
150kg x 5

stopped going up after 170kg. felt that was near my max

strict - no belt or bounce
275, 295, 345, 365, 375(2-F)

185, 255, 275, 295, 305

08.07.12 100,120,120,120,120k (working back after month off)

17.01.12 120,130,130,135,135k
15.06.10 102,122,122,122,122k

122x5,132x5,132x5,134.5x5,134.5x5

122x5,132x5,132x5,134.5x5,134.5x5

315
365
385
395x4