I'm pretty much new to crossfit, and I've been enjoying it, but can someone explain to me the purpose of the one rep Wods like this one?

Ohhhh you "dark passenger" you.....you didn't read today's quote did you?

You do the dang one rep wod simply because you just have to....

Yes, that is a medicine ball

#1 it's not 1 rep it's 1 rep max so in most CrossFit Totals you work your warmup sets until you get to 3 heavy attempts for each movement. Whatever your best attempt is for that movement out of 3 (after warm-up sets) is your score for that movement. Add all 3 scores together to get your CrossFit Total score.

Example:
I warmup with back squats to about 295# then after 295 I grant myself 3 attempts at a heavier weight, and no more. Let's say I get 315#

For shoulder press I warmup to about 135# then my 3 attempts gets me to 157.5.

For Deadlifts it's 345 with my one rep being 405#
thus my total is 315# + 157.5# + 405# = 877.5#.

maxing without Spotters is the most dangerous thing a lifter can do? Are these two Certified CrossFit Instructors? Teaching others these unsafe methods?
What happened to "Killing the Fat Man" episodes from Oceanside Crossfit ?
Tx for this great site.

Welcome to the fold, this will be my second CFT and the purpose is so that in a couple of months you can do the CFT and see what progress you've made.

Part of the reason for keeping times and rep totals to measure your progress.

WOD demo video = painful to watch

That WOD demo video was horrid: unsafe lifting practices and form that will eventually end up in injury. This is a perfect example of what not to do.

I love this stuff lol as a fire fighter this is prime stuff

#4 you think lifting without spotters on a back squat is the most dangerous thing someone can do? Seriously? Because dropping bumpers to the floor is soooooo dangerous!

#6 was that demo really that bad...it's a 1RM! If you're not struggling and pushing the limits your not trying hard enough. If you're worried about some back arching, rounding and other minor flaws with Rhodes lifts maybe you should take up ping pong!

Comment number 5,

So no progress whatsoever? Because that's what you get. Well, you also get SLAP tears.

Is there another workout I could do? I am not big on maxing out. I would really appreciate the input for workouts.

That was a bad demo video.

Terrible demo video.

Anyone else loving this picture? I think its awesome!

What do people think about the amount of back rounding on the deadlifts here? I remember a recent Outlaw video on the main site saying something like for experienced athletes, rounding the back on deadlifts is tolerable. Thoughts?

I'm confused as to why spotters are needed...

It seems to me that these two individuals struggle when it comes to figuring out what their 1rm is for the lifts. She's pretty good at explaining but the execution is lacking on both their parts. Maybe being in front of the camera gave them a little more confidence when it should have given them more prudence.

Total = 665lbs

Watch any Starlett (sp) video on the importance of posture during these moves. You arch, you actually lose power to lift. Chest up butt down, my trainer tells me that when you begin the movement with the butt moving up (I.e. turning the beginning of a Deadlift into a squat), you will begin to arch. Have to focus on engaging the core prior to the lift. But, I'm a novice - check Starlett to be certain

#2 ur funny
Everyone else. You can't spot everything. You do not spot overhead lifts. That's dangerous. Spot deadlift? Waste of time.
Although having someone else around in case something goes wrong or you black out is a good idea.
As for people who want to do another workout. Just pick another one from this week. It's not hard to figure out people!

I attended a Chad Vaughn Oly seminar recently and he discussed at length the need to use your knees as "shock absorbers" when hitting a "rock bottom" back squat rather than using them as brakes when hitting a parallel squat (which appears in the demo) Would love any input from trainers

I will do these lifts because I've prepared my lower back properly for them. I believe you shouldn't "just start" doing anything like deadlifts without proper low back and hip warm ups and strengthening over time. BUT! if you are very opposed to 1RMing, there are many graph-charts out there that will give you what your 1RM would be if you did a 3RM for instance. I wouldnt do anything you dont feel comfortable with and have fun. The point is to improve your fitness, not scare you.

Love me some pregger wall balls...go Kendale!!! :)

@ 10 there are thousands of workouts on the mainsite you dont need somebody to tell you what to do.

I've been CF'ing for about a year now and I still can't believe how crazy strong these athletes in the lower body, but so weak in the upper body. Their numbers always look like misprints.

This video was more of a "What Not To Do".

M/15/5'10"/145

Second CrossFit Total, new PR

Deadlift: 235
Press: 110
Back Squat: 195

Total= 540

So are all these just 1 rep max? No warmup or anything leading to a max?

Terrible demo video. 1rm can get sloppy but that was way sloppy. Pick better numbers and maybe they could hit more lifts instead of wrecking themselves. Tell your clients that what it should look like and you'll see tons of injuries.

Don't preach weight over good form...

#19 Doug

i'm no trainer, but look at any good oly lifter squat and you'll see they all do it the same - high bar, atg, and bounce out of the bottom with speed. the demo video shows the low bar (powerlifting) back squat.

what i don't understand with crossfit is why some authority figures will emphasize the powerlifting squat over the olympic back squat. full cleans, front squats, and full snatches show up in wods far more often than just back squats. the olympic squat translates better to those movements. low bar squat not so much.

maybe people are so hung up on putting up high numbers with their squat.

youtube: brozknow and clarence0 to see some big squats.

love this pic!!!!! thanks for posting, CrossFit ;)

Is it just me, or did that smoothie video make anyone else throw up in their mouths a little bit. That smoothie looked disgusting!

Literally what you will see when you walk into every gym everywhere.

Cool video......

Im with bob (#32)

Awesome photo. Ladies check out www.BirthFIT.com

First time for 1RM in a year, conservative weights with good form for this go round.

Back Squat: 275 lbs
Shoulder Press: 105 lbs
Deadlift: 275 lbs
Total: 655

Am I the only one who sees the demo video as a subtle wake-up call to affiliates, athletes, and mortal Crossfitters everywhere?

To echo another poster's rather inflammatory comment: is there any rhyme or reason to having a 10k followed by a Total? I'm curious about the reasoning, although personally I'm feeling strong and ready to PR tomorrow.

#27, you should read comment #3 as it has best addressed the approaching the 1rep workouts.

Everyone else who comments or questions these workouts...
You should look at what it is designed for...it is a straight up power lifting workout, a Max Effort day as it would be called somewhere like Westside Barbell.

Yes you should warm up, stretch, etc. I don't like to go up more than 30 lbs from one set to the next. If it takes me 10
sets of 1 or 2 reps to reach my goal weight, so be it. Why
would anyone be in a hurry and risk injury?
I will NOT attempt more than 3 reps of what I know is 90%
of my 1 rep max... That is when it can really get dangerous.
BS: 425
OHP: 185
DL: 405
Treat it like a powerlifting workout. Educate yourself on
powerlifting techniques, approaches to lifts, and supplemental
work to make your lift better. Find out WHY Max Effort days
are beneficial, and you may come to appreciate this type of
workout more.
Don't just go through the motions without thinking...

Developing supplemental muscles such as hamstrings and core strength can really help on these lifts.

EliteFTS.com and Westside Barbell are great places to go to supplement your knowledge in this area.

M/32/6'0"/185#

345 Back Squat
155 Press
385 Deadlift
885 Total

I ran out of weight on the deadlift, but could not have gone much heavier. This is my first time doing the CFT, so I'm pretty happy. But, I need to work on my upper body!

Definitely appreciate the max effort on the WOD Demo, but, regardless of the experience level of the lifter, many of those attempts were very, very unsafe and could lead to injuries that require long, arduous bouts of physical therapy or even surgery. If you take anything away from the vid, lift with that level of intensity day in and day out and you'll be a beast.

Best part of the video...That guys legs wiggin out.

People, it's very bad for a pregnant woman to lift after 5 months. She's probably past that and it's really not a great example. Let's hold ourselves accountable and not encourage this bad behavior.

hate these workouts ... what's the point?

BS 350 (Thighs at parallel)
Press 185- PR
DL 385 (disappointing after hitting 405 last night!)
Total 920

Rory
Afghanistan

#43 Kevin S. check out crossfitmom.com (WFS) they lay out facts, and as always to check with a physician. They also suggest when something should not be done, obviously to prevent injury to the mom and the baby. When done correctly it has shown to have dramatically improved results for the labor, mom, and baby.

This may have been a horrible video but HQ did do a good job of editing it to show people that the lifts were clearly improper and the athletes need to address their issues, so why all the bath mouthing? This wall is for posting your wods and corrective criticism, I am sure that the girl in the video is fully aware now that she shouldn't submitted the video and should practice more of what she preached in the video.

How come people ask a lot of questions that are addressed in the splendid description of CrossFit Total from CFJ that appears when you click on "Crossfit Total" on the WOD? Is it really so hard to read the info that is already provided as part of the WOD description?

For those of you who have been around CrossFit for a while, then you remember all the discussions several years back about form vs. intensity. The gist of the argument was that if your form is 100% correct through out a workout then you're intensity is most likely lacking to some degree. Finding a balance between safely performing the movements and cranking up the intensity is key to getting the most out of these workouts.

Now, in theory I agree with the above argument but this video was out of control. If the demonstration and explanation of the lifts doesn't look anything like the actual 1RM lift, then there's a problem. A local chiropractor told me that he loves CrossFit because it constantly brings him new clients with all sorts of injuries. Obviously he was being a smart a$$, but I couldn't help but think of his comment while watching this video.

Just did this the other day:

BS: 150kg
SP: 62.5kg
DL: 155kg

Total: 367.5kg, which is 22.5kg up from my first CFT about 3 months ago. Happy with that.

#52 I am totally with you.
i am a fitnesstrainer lots of years and a friend of mine (he's a chiropractor) says the same...

Youtube any huge lift ("insane deadlifting" for example) - those people never sacrifice form at the level of the people in the WOD demo. They're also lifting 1.25 - 2x the weights in the WOD demo, so it's not "just something that happens" at high weights."

When you compromise form, your body is attempting to transfer work from weak/fatigued areas to strong/fresher areas. But of course, the weak/fatigued areas are the ones that are limiting your total effort, and that need the most improvement! So if you're at a point where your form is being compromised, then you're not helping to improve your weak areas - they will continue to limit your total effort (and you'll be training/reinforcing poor movement patterns). You should either go down in weight to where you're keeping proper form, or stop. Even though you'll be (way) down in weight, you'll be improving the area that's limiting your total effort. That will bring your numbers up a lot faster than improper use of your strong areas via bad form.

M/31/225/72"

BS- 335
SP- 195
DL- 395
= 925#

Felt I could go heavier on squat and dead but no spot for squat scares me when I don't have the nice rubber weights and area to just bail the load to the floor if I get stuck. Dead lift I was starting to lose form at the top of the lift so I stopped at 395 and did 2 sets of 1 rep. Felt good to go heavy!

#43
just ridiculous! I deadlifted heavy until I was 7 months & I then continued lifting more moderate weights until I delivered. Women who train during pregnancy are far healthier & in better shape for delivery! Buck up & lift!

squat 355
press 165
dead 415
total 935

CFT= 925

First CFT

Squat 110kg
Press 55kg
Deadlift 135kg

Total 300kg (661lbs)

Bit hard on the legs after a 10k yesterday! Gave it my best.
Squat. = 286
OH press = 135
Deadlift = 396
Total = 817

A lot of people have been posting about the technique in the videos being incorrect, unsafe, etc. And while I agree that some of the movements were a little broken down, there are a few things to think about:

They WERE performing a 1RM. It's not like they were doing Diane where high rep deadlifts need to be done with precision to avoid injury. These guys have strong enough posterior chains to withstand a little lumbar curve during a 1RM deadlift attempt. However, partially agreeing with post #54, the trainers in this video will probably recognize the need to work on their weaknesses to improve their lifts. What high level athlete doesn't want to improve upon their weaknesses? These guys know their stuff when it comes to training, I've heard a ton of good stuff from Outlaw CrossFit in terms of their strength programming.

For the people spotting, these athletes were clearly comfortable with squatting without a spotter. If you aren't, ofcourse it's recommended that you have a spotter or safety bars. If I'm not mistaken it even said that on a footnote..

I think it was a good video BECAUSE it explained technique, showed the reality behind what goes on in just about every CF box on earth, but included some footnotes on things to try to avoid to stay away from potential injury. Good work Outlaw, thanks for your hard work putting the WOD demo together!

Sq 200
Pr 115
DL 300

CFT = 615

BS: 275
P: 155
DL: 340
Total: 765

BS: 270
SP: 155
DL: 305
CFT: 730

Bad day for this WOD.

Squat: 407
Press:187 (did 3 reps on this one, sitting)
Deadlift:484

total: 1155

not happy with these results, personal best:

Squat: 517
Deadlift :616

Sindre M /23 /230

Always funny to read the comments. Obviously the people doing the demo know what they're doing. It was a great example to show what not to do if you're new to this. 1rm workout will alter the form, there's no doubt about it. Know your limits and be careful not to push it too much.

Attempt 3 @ 455 in the wod demo did not look to be below parallel at all. No rep.

I have never posted on the mainsite before in my life but that WOD demo video was the most horrid thing I've ever seen receive the endorsement of a major fitness institution. Reminds me of bro-lifting courtesy of the frat boys in college. And the sad part is that the deadlifts were the cleanest of the three exercises. I'm going to go schedule an orthopedists's appointment after watching that.

HORRIBLE FORM ON ALL 3 LIFTS

F/30/5'5"/128

First CrossFit Total!

Deadlift: 135
Press: 75
Back Squat: 155

Total = 365

m/27/155lbs

squat: 315
standing press: 175
deadlift: 365

m/22/183lbs

squat: 275
sitting shoulder press: 155
deadlift: 365

Total: 795 lbs

I will say that I enjoy the quote.
And if a vid has to have more than 2 disclaimers, it shouldn't be used in a public forum. How could all of those "don't do this" not raise some flags?

That Deadlift form was God awful

1st off- great photo! we need more women who continue to care about fitness and don't treat preg like a disease.
2nd - that smoothie vid was done well. I love smoothies and it made me want one.
3rd - stop complaining about the WOD vid- if you don't like their lift keep it to yourself (safety comments are different than complaint comments)

The text admonishments in the demo were odd. 'Not recommending' a very common and established way of dumping a back squat? OK, fine, that makes sense for new people. But calling "FAIL" on a press that was legit and chastising leanback, which you kind of have to do to press max weights? That was weird. And then to say nothing about yanked, hitched, and otherwise out of position deadlifts?? Did the text editor just stop watching after the third presses?

smith machine back squat: 285
military press (injured left forearm): 155
deadlift: 275 (didn't have any more weight to add)
715 total

210 BS (PR)
105 SP
315 DL

630 Total

Some solid PR's today in the dojo - nice work folks!!

FOB Salerno

I am going to shake-rattle and roll on this after that brutal 10K last night. It looks like thunderstorms are moving into the Birmingham, AL area. Perhaps a tiny bolt of lightning will strike me in the buttocks and motivate me. I am posting my goal just so I don't back out.

BS - 375 lb
press - 175 lb
Dead - 450 lb

Roll Tide!

M/34/6'3"/200
Yesterday's 10k crushed me today
295 (PR-10)
155 (PR-10)
335 (PR-40)
785 (PR)
Prev:
300+165+355=820
300+165+335=795
300+160+355=805
285+155+365=795

Back squat, 1 rep(185-225-235)=235
Shoulder Press, 1 rep(95-105-115)=115
Deadlift, 1 rep(225-245-255)=255

M/38/158/5'9"

CFT 605

This is my third week at Crossfit. I know I'm getting stronger but my max is not the results I am wanting. I know next time I perform this WOD it WILL be better. I was doing "Body for Life" about a month earlier and I have to say I am seeing results a hell of a lot quicker with Crossfit. Keep up the hard work, God bless the troops, and say hello to Pukey for me.

Where is Louie Simmons?

Louie also has Laura Phelps-Sweatt and Mark Bell running CF Powerlifting certs teaching the Westside system yet CrossFit decides to have a wod demo/instructional like this.

Why?

M/40/5'11"/205

Squat-295 lbs
Press-155 lbs
DL-405 lbs

Total-855 lbs

to ensure strict form on the press, would'nt seated presses be recommended???

Been doing Crossfit for roughly 2 months now and this is my first Crossfit "Total" for 1 RM.. I know the numbers are far from the leaderboard but I am very happy with my progression from where I started just a short time ago.

31/M 190lbs/6'2"

Squat: 215 (PR)
Press: 130 (PR)
Dlift: 305 (PR)

Back Squat-405
Press-155
Deadlift-385

Total - 945

I didn't have any spotters and did not have a gym where I can ditch weights so had to be conservative on squats and press. Also I am more used to trap bar deadlift from my football days. I need to work on straight bar dadlift more but not a bad total for new to crossfit

Awful demo video.

m/21/5'8/160

"CrossFit Total"

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

Loads: Back squat-345, Shoulder Press-165, Deadlift-485

Total: 995 lbs

M/28/165/5'11"

PRs on all Lifts!

Shoulder Press: 150
Back Squat: 300
Deadlift: 400

CFT: 850

Chris, Afghanistan

Squat-500
Press-245
Deadlift-455
Total-1,200

SQ-252
PR-137
six hrs later..
DDLFT-345

TOTAL-734

BS 315 + SP 165 + DL 295 = 775

BS 315 + SP 165 + DL 295 = 775

Sq 325
Sp 155
Dl 375

Total 855

BS 315 + SP 175 + DL 310 = 800

2012-06-01: 285,X,X.*Squat poor, not deep enough. Tired, make up tonight.
2012-02-29: 280,165,429(874)*Squat clean, push on press!
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)

305 BS
155 SP
345 DL
805 TOTAL

M/24/6'3"/185

FS 150
SP 115
DL 170

Total 435

First Crossfit Total. I used all the weights available at my home that fit on my bar. Also had to clean every Front squat and shoulder press into a rack position. Focused on form more than weight. Did Front squats by accident.

25/M/6'2/220

225 BS
145 PP
305 DL
675 Total - RAW.

AWESOME! JUST AWESOME!

changed it up a bit -working on dips and pull ups so back squats, weighted Pull ups, ring dips

235 BS (though need to go deeper!)
182+37.5 pullups
182 ring dips

646.5

Day 31
M/45/6'0"/195
BS: 355
SP: 145
DL: 345
CFTotal: 845
I know those who did the 10k yesterday may have had a less than stellar day on squats; I did WOD from a few days ago due to time restraints which involved 5 rds. of 75# push presses... may have had an impact on my low score on the shoulder press - no complaints. The bottom line is that life is tough and life is random; take what it throws at you and give it all you got.

First CFT: 3rd day at CF
31/5'10"/175
BS: 295
SP: 165
DL: 315
Total: 775

M/45/5'8"/175
BS - 205
SP - 150
DL - 300

CFT 655

M/41/5'11"/200lb

140 SP
315 BS
370 DL
825 total

Love today's photo! THANK YOU HQ.

squat - 285
should press - 145
deadlift - 335

ummm maybe i would have done better if i didnt run a 10k yesterday :D

5'5"/18/135

M/28/170/5'8

BS- 285
SP- 125
DL- 285
= 695#

BS - 345
SP - 165
DL - 365
= 875#

Squat: 305
Deadlift: 275
Press: 135

Squat: 305
Deadlift: 275
Press: 135
Total: 715

Squat: 305
Dead lift: 275
Shoulder press: 135
Total: 715

squat - 285
should press - 125
deadlift - 285

Total - 695

5'8/28/170

Oh my gawd...I wanted to throw up watching them do the deadlifts...that was horrendous form.

I love and am addicted to CrossFit, but they don't do themselves ANY favours to public scrutiny, which effects all crossfitters, when they post videos like that.

M/19/6´2/192

Squat 140kg (309 lb)
Press 87.5kg (192 lb)
Deadlift 140kg (309 lb)

total 367.5 kg (810 lb)

BS 255 (last CFT 275)
SP 155 (last CFT 165)
DL 325 (last CFT 355)

Total 735 (last CFT 795)

Felt weak after 10K yesterday. But that's part of what CF is all about: life usually doesn't wait until we feel our best before a task or challenge presents itself.

I like watching the videos for guidance and motivation, but seeing one like this doesn't do either. After watching this, despite knowing intellectually that the form is horrible, one still may be tempted to think, "Well, if they can do it, so can I." I think the videos chosen for the site should represent the best of the best, and thus something to strive for - not an example of what NOT to do...

Back squat = 275
Shoulder Press = 85
Deadlift = 245
Total = 605 lbs.

M/45/5'-11"/ 155

First ever attempt at One Rep Max.
Not bad I guess. A bit weak on the shoulder press.

Squat: 255,275,300(Fail)
Shoulder Press : 125,145,155(Fail)
Dead: 315,345,365

First time maxing these in over 8 years. First time ever for Dead lift. Satisfied.

CFT: 785

M/26/5'10"/185
S. Press: 175lb
B. Squat: 315lb
DL: 405lb
Total: 895

M/159/5'10/26

B/S: 335
S/P: 125
D/L: 345
Total: 805 lb

Love the fact that we did a 10k yesterday, and are now doing singles. Two weeks into crossfit and the timing of this workout right here sold me (before CF, just did standard 5/3/1 type strength training).

BS: 315
OHP: 165
DL: 325
Total: 805

M/5'10"/179

Comments like today's are why I've avoided the main page for a couple years now. With the amount of resources available for free there really isn't any excuse for the post to ever exist.
Let's exercise our minds as much as our bodies!!

M/24/5'7/145
B/S: 305
S/P: 125
D/L: 365
TOTAL: 795

M/25/150
Squad 225
Shoulder Press 120
Deadlift 300

totally agree with #109

M/26/218

I'm 6'6" is it harder for taller people? Only 3 months into crossfit

Bs-315
Sp-140
Dl-370

alright, M/22/6'3"/190 I am safe and watch myself without a spotter until I know I need one, I watch my form too

BS- 295 (spotter at 315 said I was not quite low enough, cutting back to ensure I go low enough next time
Dl-315(bb Dl stinks for me, hex is better for me for form)
SP- 145

OHS: 205(pr)
SP: 175
DL: 405

F/42/180/5'10"

Good Day!!

Squat 265# (+10pr)
Shoulder Press 110# (+5pr)
Dead lift 305# (+5pr)

Total 680#

I'm getting close to 700!!... I remember how excited I was to hit 600.

Squat - 545
Shoulder Press - 255
Deadlift - 505
Total - 1310

bs 345
dl 350
sp 195

legs were tough after 10k. for those commenting on photo....... good call... if she has a sister let me know. ;)

Kind of new to online workouts(I usually stick to the wods at the gym is it okay to do this one with a thinner bar

SP(200#), BS(445#), DL(445) =1090

m/51/5'10"/175 back squat-295 press-145 failed at 155 deadlift-295...total 735 just reset leg work from jacked up knee.

m/51/5'10"/175 back squat-295 press-145 failed at 155 deadlift-295...total 735 just reset leg work from jacked up knee.

M/6'1/230
300 Squat
185 Shoulder Press
315 Deadlift
800lb Total

Great smoothie video. Bizarre and unusual in a good way. More of these EM Burton videos please.

Squat 275
Press 165
Dead 405

Total 845

Squat 365
Press 175
Deadlift 455

Total 995

5lbs off 1000, could of had it too. Went to big on last deadlift and didn't get it. Still a PR by 30lbs on the total I'm super happy.

V. Lidy is a beast!!!

M/6'2"/181/24

685

S - 275lb
P - 115lb
DL - 295lb

I am under the impression that my deadlift should be proportionally higher than my squat by more than it is, but I am not sure if it is a leverage thing from my height and weight or what but they tend to stay really close. Deep ass squat btw, probably further than I need to.

Also my shoulders are weak or something too many years of bench and no press.

M / 31 / 6-3 / 230lbs

BS: 265
SP: 145
DL: 385
Total: 785

I read the comments and then watched the demo video waiting to be horrified. It wasn't bad, anyone who has been crossfitting for a while and has done the total themselves would agree. Any girl who can squat over 250lbs is capable of bailing on a back squat. I agree with using spotters, but the demo vid overall was fine.

m/26/6'2"/185

665# rxd

Total crossfit Newbie ... Haven't squatted or deadlifted in over a year:

Squat 225
Shoulder press 165
Deadlift 335

CFT 725

6 ft 1, 232 lbs male

Total crossfit Newbie ... Haven't squatted or deadlifted in over a year:

Squat 225
Shoulder press 165
Deadlift 335

CFT 725

6 ft 1, 232 lbs male

Squat 335
Dead 335
Press 190

Total 860

Not to bad

Squat 265
Shoulder Press 155
Deadlift 355

Total
775

m/49/5'7"/155

bs: 245
sp: 145
dl: 315

cft: 705

Squat 335
DL 335
Press 190

Total 860

Squat 335
DL 335
Press 190

Total 860

M/52/153/1-1-06

Front Squat 3-Rep 200 (PR)
Front Squat 1-Rep 210 (PR)

"Death by Pull-up"
15 rounds + 9 PR (Prev. 14 + 6)

Good day.

first CFT and added bench for fun... I had trouble not bouncing to begin the shoulder press otherwise i could have gone much higher and i have never max'd this way on SP.

Squat 385 (75% normal 1rm)
Shoulder press 185
Deadlift 525 (CF PR)

Bench 325... needs more cowbell.

m/27/72"/225, cf for 2 months straight.

M 5'8 185lbs

S: 300
SP: 145
DL: 400

Total: 845

S: 225
SP: 145
DL: 255 (need more weight)

press 225
back squat 385
deadlift 395

tks crossfit i make a big progress...

HOOYAH, VA Crossfitters! I want that Outlaw shirt.

M/35/133#/ 5'6"
BS-250 PR
Press- 115
Deadlift-305

A lot of strong opinions on todays WOD video. For CF'ers new and old i HIGHLY recommend videoing most of your WOD's. It is easy to listen to the a coach tell you what you are doing wrong, but many times we don't feel what we are doing wrong. When i watch myself after in a video i can see exactly what i am doing wrong, how to adjust it according to my body and become a much better performer. I also found i was cheating a lot more than i thought.

squat: 225
standing press: 115
deadlift: 225

Not even close to where I was 2 years ago (before injury)

bingo-that is not a good day, that is a great day!

Julie-congrats on the PR's!

Squat - 325
Press - 165
Deadlift - 365.
Total - 855.

What went into the smoothie? Blueberries pumpkin seeds milk protien powder plus some other powder and some oil--please tell that wasn't fish oil!

M/42/5'10"/264#

BS-415 PR
SP-180 PR
DL-370 PR
TL-965

2/19/12
BS-375
SP-170
DL-350
TT-895

M/27/178

Squat 335
Press 155
Deadlift 415

Cft 905! Pr by thirty pounds!

BS-355 PR
SP-125
DL-355
TL-835

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round

Squat Warm Up: 45lbs x 5–5 – 95lbs x 5 – 135lbs x 3 – 185lbs x 2-2
Squat Attempts: 235lbs x 1 – 255lbs x 1 – 265lbs x 1

Press Warm Up: 45lbs x 5–5 – 65lbs x 5 – 95lbs x 3 – 115lbs x 1
Press Attempts: 145lbs x 1 – 155lbs x 1 – 160lbs x F

Deadlift Warm Up: 95lbs x 5–5 – 135lbs x 5-5 205lbs x 3 – 295lbs x 2
Deadlift Attempts: 355lbs x 1 - 375lbs x 1 – 385lbs x F

3 minutes rest per attempt
Foam roll after
Crossfit total: 795lbs PR
Compared to 120219 780lbs previous PR

T = 770

20lbs lost since starting crossfit and restricting my diet.

M/31/190

Squat 425
Press 185
Dead 505
Total 1115

M/21/195lb/6'2
BS=365
PP=160
DL=455
Total=980
And ran 5k

Subbed a CrossFit Pickens WOD today:
1 Clean & Jerk 135
1 round of Cindy
2 Clean & Jerk 135
1 round of Cindy
3 Clean & Jerk 135
1 round of Cindy ........
for 25 minutes
9 rounds + 3 Clean & Jerk

Two months since TKA
Physical therapy then, Modified WOD: done with deliberate and controlled form. Have to work out smart.
Box squat to parallel: 75-95-115-135lbs. could have gone heavier but not today
Shoulder Press: 135# 5 reps
Deadlift, 135# 15 reps
M/54/6’/205

BS-365
Press-205
Deadlift-355
at BW of 135 and I'm 17 :)

M/35/190/6'
280 / 135 / 385

Glad as many people were disturbed with the wod demo as I was.
CF HQ, there are many that are not lucky enough to have access to certified instructors/coaches and therefore depend on those vids for instruction. Please QC the videos you put on in the future.

Google "exrx strength standards" as defined by Mark Rippetoe for more info about how you stand on your lifts.

Take into consideration the footnotes of each movement:

Press: In order for these standards to apply, knees must be kept straight, torso cannot lay back with the shoulders behind hips, and elbows must completely extend.

Squat: In order for these standards to apply, squat must be peformed with thighs traveling below parallel to floor.

Deadlift: In order for these standards to apply, knees, hips, and upper back must completely extend.

Rowed another 5K today in addition to CFT...

Back Squat- 225 (Haven't squatted in a year)
Shoulder Press- 165
Deadlift- 335

CFT- 725

S: 225
SP: 105
DL: 225
Total: 555
Just getting back into working out seriously again, got a long way to go

BS: 325, SP: 165, DL: 365, Total = 855

Compare to:
120219 - BS: 310, SP: 165, DL: 365, Total = 840
111219 - BS: 305, SP: 170, DL: 350, Total = 825
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

Squat: 265
SP: 155 (175f)
DL: 315

735

Squat - 365
Press - 155
Deadlift - 450
Total - 970

Not sure what was wrong with my press. Dropped significantly from last max out.

Matt 950 (370,165,415)
Brock 745 (265,145,335)
Seb 745 (265,145,335pr)

S - 215
Dl- 305
SP - 155

Total - 675

Squat: 455
Press: 165
Deadlift: 435

Hey guys I love that you guys post these videos, but as some of the top crossfit athletes you need to set the example.

M/39/198/5'10"
925

25 / M / 5'9" / 139lbs

Back squat 230
Shoulder press 105PR
Deadlift 260

Total 595

m/23/153/5'7

Back squat: 225-235-245
Shoulder press: 115-125-130(f)
Deadlift: 315-335-355

CFT: 725lbs

BS 225
SP 125
DL 345

695

M ; 23yo ; 150 lbs ; 5'70

BS: 122 kgs/269 lbs
SP: 68 kgs/ 150 lbs
DL: 128 kgs/ 282 lbs

total: 701 LBS

BS-315
SP-205
DL-305
Tweaked my back on the DL so I stopped on first attempt.

M / 31 / 195 / 6'1"

BS : 315
SP : 90 # DB
DL : 365*

1st CFT! Can't wait to compare to future ones

Squat: 235
Shoulder Press: 2X65
Deadlift: 255

M/23/225/6'2"

BS-405
SP-195
DL-435

Total: 1035

PRs on all lifts, goal was 1000 total.

rest day; cft tomorrow or saturday

@#9 hell yeah, if youre not struggling and pushing your body to the limit, its not your max! just maxed out bp, dl, sqt 2 days ago, 305 bp, 335 sqt, 415 dl, total = 1055 total, im 23, 179lbs 5'9"

M/30/180/5'9"

275+145+315=735

M/21/5'11"/154lbs

First time i do CFT
Shoulder - 110
Back squat - 175 (i`m having som serious trouble doing BS)
Dead lift - 220

BS - 100kg(PR)
SP - 47.5kg(PR)
DL - 150kg(PR)

297.5kg total

BS - 235lbs
SP - 145lbs
DL - 405lbs

785lbs Total

M/39/6'3/330

BS-335
SP-185
DL-345

Total = 865

Been Crossfit Training for 2 weeks

terrible examples. very hard to watch. worst demo ive seen. I thought we checked our egos at the door?? standing press would make any therapist cry.

ALL reps are to be done with proper form. From max to warm ups. Terrible Form = Too heavy

25/M/5'11/185

BACK SQUAT 275
DEAD LIFT 408
SHOULDER 155
TOTAL 838

22/M/5'10/158

BS:265
SP:135
DL:355
Total:755

BL
Squat 375
Press 195
Deadlift 455
CFT 1025
no improvements

MW M/34/71"/200
Squat 385
Press 245 (pr)
Deadlift 505
CFT 1135

squat 115kg (questionable depth)
press 60 kg
deadlift 140 kg

315 kg, last time 310 kg

Squat 275
Press 140
DLift 300+2 bands emptied the weight rack

715 pounds

I will have to agree that the video is a bit disturbing. If we go to the compare to link, video is showing way better form

Brenda -/50/165 = 215
Murley 145 pr/80/185 pr = 410 pr
Cara 130/70/145 = 345
Chad 245/120/275 = 640
Amanda 110/60/180 = 355
Ricky 125/55/155 = 335
Alison 105/70/185 = 360
Bubs 145/70/200 pr = 420
Crystal 75/15 (one arm)/110 pr = 200 pr
Mr. Carey 95/100/225 = 420
Jay 225/105/245 = 575
Jesse 115/90/204 = 410
Renee 115/65/135 = 315
Tara 115/75/175 = 365
Lynnette 220 pr/90 pr/250 pr = 560 pr
Mrs. Carey 120/55/195 = 370
Mrs. Pip 130 pr/70/220 pr = 420 pr

M/ 38/ 134 lbs/ 5'-6"
20 minutes of:
on the minute: 2 reps of hang and squat snatch

I was a bit sore and my rt. ankle was really tender, not to mention my lower back that's still healing, but wanted to work some Oly. technique if possible.
I warmed up and the Burgener warm up felt o.k.
snatch warm up:
65 lbs x 10 variety of mostly hang power snatch and some hang squat snatch (2 sets)
75 lbs then 85 lbs of x 8 variety of mostly hang power snatch and some hang squat snatch

WOD:
I used 95 lbs for the first 8 rounds plus or minus. I was usually using hang power and hang squat snatch for the 2 reps.
I started to feel my hips and speed through the middle really after about the 4th round
After about 8 rounds I switched to 105 lbs and it felt better.
I was then trying to do full squat snatches... on occasion I would switch it up and do hang squat and hang power snatch as well.
I was landing a little with the weight in front, but that could have been due to the sore back and the ankle and a bit of overcompensating.
I NEED TO STAY OVER THE BAR A BIT LONGER TO REALLY FOCUS ON OPENING UP THE HIPS MORE... AND THEN SUPER FAST MOVING UNDER THE BAR... PULLING MYSELF UNDER THE BAR UNTIL IT'S AUTOMATIC.

post WOD - I practiced handstand walking and balance and 3 x 10 T2B & 1 set of GHD situps

m/41/6'4"/231, 2 weeks w/ CF

Squat: 325
SP: 155, 175 f
Deadlift: 335 x 2 reps

Total: 815

I finished 3 weeks ago seven months of the 5/3/1 strength training program so I had a good idea what my 1 RMs were. Today (Friday) I just did 95% of my 1 RM as that is what that program prescribes. I was pretty happy with today's results as I have cut my calories down to under 2,000/day from 2,700 previously. Plus, I am cutting carbs quite a bit as well.

Only have 305lbs so...

305x2/165/305x5=775

M 35/5'11/170

24/F/5'10/150

165/75/195=435

245, 115, 295

Crossfit it the sport of fitness. It is about being ready for anything and everything anytime. If you want reasons why, go ask your priest. While you are there ask him why did your car break down and you had to push it? Why did your refrigerator go out and you had to move it? Better yet, why do you need someone to tell you how to workout. Instead of asking questions, educate yourself. I personally enjoy the randomness of it all. Everyone enjoy your workouts!

It's been a while since I've done crossfit, but happily I have started back up this week.

175 85 195 = 455

Dont ask questions but educate yourself? Move a fridge but only deadlift 295? Yea...ok

M/41/180cm/83kg
Back Squat 160kg, Press 90kg, Deadlift 220kg
470kg total (1034 pounds i think)

265, 135, 320 = 720 CrossFit Total

245, 125, 300 = 670 (October 2011)

M 27 / 5'7" / 155 lbs.

285, 145, 319 = 749
19 lbs under my PR for CFT.

did this friday

225 - 110 - 295 = 630

vs 560 May 2011, 540 April 2011

615

BS 275
SP 155pr
DL 375 pr

pr by 50#

Did this today. All new PRs.

BS 325
DL 335
SP 150

CFT 810

M/39/6'1"/195 Back squat 315/Shoulder Press 145/Deadlift 385/CFT 845

No assistive gear. No belt

Squat- 425
Shoulder press- 205
Deadlift- 425

Back Squat - 215
Shoulder Press - 115
Deadlift - 245
Total - 575

Back Squat: 325
Shoulder Press: 125
Deadlift: 365

185 lb / m / 25

BS 350
SP 200
DL 475

CFT 1025

210/M/28

KGs
Back squat, 1 rep(120-125-127.5)=127.5
Shoulder Press, 1 rep(50-55-60)=60
Deadlift, 1 rep(100-120-130)=130

Total= 317.5 KGs = 700lbs

235 (pr)
135 (5# off pr)
335 (pr)

705

M/42/6'3"/259#

CrossFit Total
Back squat- 275# new era pr
Shoulder Presa- 200# pr
Deadlift - 365# new era pr
Total- 840#

Felt strong today, really tested the hip and more importantly, my mind. I hadn't squatted past 185# and deadlifted 300# since the operation. It was good to find out how far I could go. 840# is a far cry from the 1,300-1,400 when I was 25, but I'm not complaining :) Going for some celebratory sushi later.

Back Squat 295 lbs
Shoulder Press 135 lbs
Deadlift 295 lbs
Total 725 lbs

610 (205+110+295)

215
150
300

665 total

squat:305
press:135
DL: 355
total: 795
m/23/5'10" 205#

285 back sq ties pr
155 shldr press 160 best
365 dl tries pr

805 same as last

Modified (UW)
4 rounds 12 reps ea.
85 lbs sqts on smith type mach
25 lb dumble shoulder press
DL with 40 lb dumbles.
m/55/155

Squat: 315
Press: 155
Deadlift: 355
Total: 825

Last time (Jan 11, 2012):
Squat: 315
Press: 175
Deadlift: 355
Total: 845

Time before (Aug 29, 2011):
Squat: 295
Push press: 145
Deadlift: 315
Total: 755

@ Kevin S- I have no idea were u got your info from. My wife and I have to kids both of us are very active and of course love crossfitting. We were told by our doctor and did some research on the internet, that, when you are pregant you can perform, play, any exercise or sport that has been part of your normal routine within the last year. First trimester you have to take it a bit easy as it is the most probable for miscarriage but after that ur good to go. Prob not with the same weights that were previously used, but, this woman is doing wall balls with prob 10-15 lbs good for her keep up the good work.

Kevin S- you should be held accountable for posting crap you dont know what your talking about.

Im with #9- If you posted complaining about there form you didnt lift heavy enough, if you didnt fail on an attempt it wasnt heavy enough. I would be very disapointed if I saw this video with no fails and no form flaws.

Sorry this post is a little late. On the road and catching up with the WOD's.
Squat - 450
Press - 260
Deadlift- 500
M/230/29y

Back Squat 305
Shoulder Press 155
Deadlift 285

BS: 385 (felt good but need spot for heavier)
SP: 195
DL: 435

Total: 1015

First attempt at the crossfit total after doing crossfit for the last two weeks, however I come from training powerlifting as a background.

26/M/6'1"/188lbs

Deadlift-430
OHP-155
Back Squat-365

950

M/5'6"/27/180

BS - 295
SP - 185
DL - 325
CFT - 805 = 447% bodyweight

Did some sets of things in the garage

395 (iffy on depth)
190
465

C-
BS-240
SP-115
DL-265 (worked on straighter back)

305 (PR)
145
355 (PR)

Total: 805 PR

I PR'd my DL by over 30 lbs. Woo!

BS @275
SP @145
DL @315

M/24/180

385
155 (165 above nose, pr)
365

Total: 905

m/38/5'9/180
CFWU-3. Reg. Monkey touch attempts 3rd. Superman. Burgener. Row 500m.
225X5 HB WU
(2) 315x2 LB WU
BS: 370 - Form pretty bad. Not much confidence on rep. Depth suspect. Cantilevered over feet really bad. Came way up on toes. Pushed since I didn't have a spotter.
SP: 165 - little disapp. Failed at 165 couple of times. Make sure weight at clavicle. Then, get under bar, tighten up & press it!
DL: 405-Failed @ 410 twice. Lost intensity after getting 405. Did shoulders need to be over bar further?
Ttl: 940
2/19/12: 370-PR,170-PR,410-PR Ttl: 950
Off day from eating plan the day before probably really helped.
12/19/11: 365,165,405=935
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

CFWUx2
BWU
CFT: 945
Squat-315
Shoulder Press-175
Dead Lift-455

*Andrea: 475 (S-175pr,SP-75pr,DL-225)

m/225/37/6"0

squat - 305
press - 175
dead - 315

total - 795

BS: 135, 165, 185, 190, 195 (=)
SP: 95, 115, 120, (122.5F) (=)
DL: 135, 185, 235, 285, 295 (+5)

squat 305, 315, 325(f)
SP 145, 155, 160(f)
DL 375, 375, 375 (on the minute, all the available wt.)

Ouch... that vid was absolutely brutal to watch. Can't believe this was posted on the HQ site.

M/32/5'9"/157

BS: 290
OH: 125
DL: 335
Total: 750

squat: 275
press: 135
deadlift: 335

51/m/190

Squat 285/DL 405/SP 145 clean clean

795
315pr, 325 (403f), 155
315 is pr by 10lbs on squat.
Very close on deadlift; had it up to my knees.

WU - 400 singles - 2:50

"CrossFit Total"

Shoulder Press, 1 rep - 135 lbs (PR - last time was 125)
(125, 135, 140(f))

Back squat, 1 rep - 255 lbs (PR - last time was 235)
(245, 255, 265(f))

Deadlift, 1 rep - 285 lbs (PR - last time was 235)
(245, 275(f), 265, 275, 285) - changed grip (one in one out after 275 fail - helped a lot)

Also did Bench Press - 190 lbs (PR last time was 175)

50 abs between each - 12 rounds so 600 total

Total: 780

Squat: 295
Press: 135
Deadlift: 350

with my dads old wl best from 1980.
squat 375
shoulder press 185
deadlift 400 (ran out of weight)
Total = 960

738lb 21.08.12 (-28)

BS 115k/254lb (-22)
SP 70k/154lb (-6)
DL 150k/330lb (-)

didn't push too much after recent break. hit max then concentrated on form with lower weights (80/90%) for 2/3 sets of 3 - 6 reps.

766lb 05.04.12 - BS 125k, SP 72.5k, DL 150k
777lb 23.01.12 - SP 72.5k, BS 120k, DL 160k
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

I keep a lot of respect for dead lifts, so it's actually a little lighter than the squat.

Squat 345
Shoulder Press 125
Dead Lift 315
Total: 785

M/37/212/5'10"
Squat 300
Shoulder Press 145
Dead lift 400

Total 845

Also got a compliment from some dudes at the gym about my workout...

CFT 805 (consider heavier DL next time)
CFWUx2 (short on time)
Squat 135x5,225x3 275-305 (305 hard!)
Press 95x3 135-155
DL 135x5,225x5 315-345 (345 not so hard)