## May 1, 2013

### Wednesday 130501

Deadlift 3-3-3-3-3 reps

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Cherie Chan, Shane Dorian, and Matt Chan, CrossFit Kona.

"Rob Miller Time: The Warm-Up" CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at May 1, 2013 5:00 PM

FUN! All great ideas! This is what Crossfit is all about. Great work!!!

I going to use Roxanne for my PE classes. I believe I counted 27 "burpees" in the 3min 16 sec song. Great warmup!

Looking for weight suggestions -- recovering from lumbar sprain 4 mo. ago. Cleared to restart weight training 1 mo. ago. F /24/5'7"/120

girl, you don't have to put on the 'red light'!

@Gulia:

I remember hearing Matt Baird (10th after this years open) saying he suffered the same injury and wrote to Bill Starr to ask how to recover.. He said to start with an empty bar and do 3 sets of 25 on the movement you got injured with (back squat, deadlift, or whatever it was) and add a little bit of weight every training session. So you get used to the movement again.... It's the "old school method" i guess, but it worked for him...

Sean

Shane Dorian does Crossfit?

@Curt #7 CrossFit does Shane Dorian!

Shane does CrossFit as does his buddy Kelly Slater. Great photo and video and great WOD. Doing it in 45 minutes.

Great ideas for warmups. I torture myself with double unders and burpees regularly . Love the innovative and creative thinking to make these warmups fun.

Just set a new PR on Deadlift and hit my April goal at my box yesterday. Great picture.

Deadlift 3-3-3-3-3 reps:

160-185-205-225-275 then 295 (PR) x 3 broken

Haven't done much deadlifting (CFitter for only 2 months). Wanted to use this WOD as a warm-up and a way to find my 1 RM. Ran out of weight.

Cool warm up ideas, and Rob Miller is pretty funny. I'd hate him for making me do all those burpees though. ;)

Did

6-6-6-3-3-6 reps@

315-315-315-405-405-315lbs

M/33/72"/192

Today's wod

widowmaker- 190lbs

Row 5k- 20:16

200 double unders for time- 3:00

Rob Miller and CFDV rocks!

Maxed out @ 195kg for 3 last time round hoping to hit 200kg today .

Diana

21-15-9 for time

Deadlift (100 lbs)

HSPU

8:12 min

Don't have more weight at home, so I had have to find alternatives.

M/41/5'11"/206

1 set every 2 min.

(kg) 140-140-140-140-140

m/45/5'6"/140

315-315-315-315-315

245

275

295

305(pr)

310(pr)

1/25/13 225-275-315-365-405

5/1/13 275-315-385-405-455

at Y

m/30/180cm/74kg

120,130,130,130,130 kg

Rob Miller is by far the BEST Coach in the entire seminar staff! A true genius!

F/25/5'5"/145

90/110/155/175/185 lbs

The Rob Miller warm ups seem fun, going to have to try them some time.

F/25/5'5"/145

90/110/155/175/185 lbs

The Rob Miller warm ups seem fun, going to have to try them some time.

F/42/5'6"/140

135-145-160-175-175

Did 5x5 deadlifts

230-230-230-230-230(7)

I really need some more weight

Shane Dorian!! One of my favorite surfers, always hard working and has such sick, stylish turns.

M/23/5'11"/185

340-375-405-425-435x

did a 1x3@355 after. PR by 20 from last time.

160 x 3

225 x 3

265 x 3

295 x 3

315 x 1

330 x 1

335 x 1

F/50/5'8" 170

155,165,175,185,195,200F (2/3)

155-205-245-275-305

Last time 285

No back problem

Climbing back slowly

The term BAMF was created after someone saw Shane Dorian surfing

M/6ft/205/37yrs

405-405-435-405-405

F/43/5'5/136

3 of each (to max)

105-125-135-135-135

I'm getting stronger for a newb. Yay!

great warm-up ideas! gonna use them for sure!

M/38/6'2/188

(kg) 80 - 90 - 100 - 110 - 140

Finished with 50 x 60kg in one go.

Feeling good.

M/40/5'10"/188lbs

So weak, no energy today.

285

295

305

315

320 (f)

Better next time.

Im so excited to lift today! :))

M/45/5'11"/200

400m run

5 135# back squats + 10 115# back squats

400m run

30 squats

400m run

15 115# back squats

12:00

2013-05-01: 3's. 360.

2013-01-24: 3's. 380

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

2011-06-30: 3's. 360(265X15)

2011-06-22: 3's. 353

2011-02-22: 3's. 340

2010-06-10: 5's. 307

2010-01-18: 3's. 305(265X12)

2009-08-08: 5's. 250

m/27y/85kg/181cm - 60-80-100-120-130

M/24/5'10"/172

315-335-355-375-395(1 rep, with lifting straps)-dropped down to 375 for last 2 reps (w/o straps)

male, 40 yo, 151#, 68"

135, 155, 185, 205, 225

335 for 3, 385 for 1 perfect form

M/22/6'2/182lbs

275-285-295-305(PR)-315(PR) lbs

M/43/6'2"/245

315

365

365 PR

315 (tried for another 365, but it wouldn't budge)

315

Praus

225.275.295.315.335

Made up yesterday's chipper this morning. Results there.

M/32/5'8"/185

365x3

375x2+1, grip fail

375x2+1, grip fail

365x3

365x2+1, grip fail

365x3

355x3

345x3

This was a bit of a mess.....and it was too close to my previous 5rm (130114). Same issues. Need a stronger grip!

365(3) 385(3) 405(3) 425(3) 425(3) 425(2) 405(3)

185x3

215x3

235x3

245x3

250x3

Could have gone heavier but I wanted to stay in form & I had to reset my grip on last rep of last 3 sets

M/32/165#/69"

275-295-305-315-325(PR)

m/40/6/190

Slight warmup. 320 is my official 3 rep max.

Sets

3 Deadlifts | 285 lbs

3 Deadlifts | 305 lbs

3 Deadlifts | 305 lbs

3 Deadlifts | 315 lbs

3 Deadlifts | 320 lbs (PR)

f/31/501/140

Slight warmup. 320 is my official 3 rep max.

Sets

3 Deadlifts | 155 lbs

3 Deadlifts | 175 lbs

3 Deadlifts | 185 lbs

3 Deadlifts | 205 lbs

3 Deadlifts | 215 lbs

135x10

225x3

315x3

405x3

405x3

385x3

365x3 ^2min. Rests

(3 rft)

10 -Upright rows 95#

10 -push pull Burpees

10(each arm)-bent dumbbell rows 100#

5 -overhead squats 95#

Time: 13:47.8<---I'm cooked kid

1-Year Anniversary on CrossFit

M/46/6'0"/195

315-335-345-350(F)-325

Compare to 130124

295-325-345(F)/335x1-325x2-315

If my question about anti-inflammatories gets posted, disregard. Found some helpful info on CF message boards and CF affiliate sites.

9808=190,220,250,290,320,325x1

9607=250,290,320,350,375,400x1

DLX3 - 315, 315, 335, 335, 355

M/28/6'2"/100kg

140x3 160x3 180x3 190x3 160x3 all in kg

Finished on 4x 5 reps on 100 kg

M/18/5'11"/76kg

105, 110, 115, 120, 122.5PR

In KG

No belt or straps as per.

Another great time for community is during mobility.

Pairing people up for band distraction gets them talking to each other.

M/32/200/72

Did this last Tuesday, so added something to it today.

200ft 70# kb farmer carry each arm then

225 DL 3 reps

200ft 70# kb farmer carry each arm then

295# DL 3reps

200ft 70# kb farmer carry each arm then

345# DL 3reps

200ft 70# kb farmer carry each arm then

385# DL 3reps

385# DL 3reps

Finished with 50 DU's and 500m row. Good times

285

315

335

355

370(PR 365 last)

205

225

315

335

365

Never tried maxing out deadlift. nice...

205-215-225-230-235

Laura f/50/5'7/155

115, 135, 185, 185, 185, 205

F/51/5'6/120

120

130

140

150

160 getting better

M/21/6'1"/165

275

285

295

305

305

M/36/5'7"/170

225x3

250x3

300x3

350x3

400x3

Felt light need to go a little heavier next time!

Deadlift 3-3-3-3-3 reps

Kg : 73.5-78.5-83.5-88.5(PR)-93.5(PR)

Lbs : 162-173-184-195(PR)-206(PR)

275, 295, 315, 315, 315

Compare to:

110925 - 315, 325, 335, 340, 345

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

9kg/100kg/110kg/112.5kg/115kg

doing crossfit about a month...lookin forward to the numbers coming up.

did the other day

285 305 305 285, working on form and setup.

Love the Roxanne Warm Up. We did this at our box a few weeks ago but did a push up for the word Roxanne and a Burpee for Red Light! the class loved it.

Working in home gym, not enough weights for heavy d.l. Yet.

Powerclean

135x3

185x3

205x3

225x2

235x1

245x1

255x1

260x1 new pr ( barely)

135-225-275-275

still nursing tender back

315-335-345-345-345. Then did a met con in the evening of:

12 minute AMRAP of:

10 KB Swings 70#

8 Burpees

12 rounds.

225,275,315,350,

Called it day, left knee is swollen so did not push it.

135, 155, 175, 195, 215, 215

7 rounds:

200 meter

30 push ups

Equipment limitations necessitate subbing. 115 is the most weight available to me. I did tabata deadlifts with a lowest score of 14, then I rested a few minutes and did one set of deadlifts to failure; got to 25.

Finally got four hundred today.

275,325,375,425,475

530x1

M/26/5'8/162

225x3

275x3

295x3

315x3

315x3

Good enough for Dorian eh?

F/27/120

95-115-135-135-135(pr)

+Cindy 13 rounds

Gotta love double days.

F/27/120

95-115-135-135-135(pr)

+Cindy 13 rounds

Gotta love double days.

Great WOD. 20:19. Also great warmup ideas. The video reminded me of The Office and Rob reminded me of Michael Scott. Loved burpees to Roxanne!

M/27/170

The 5 sets felt good so I figured in might as well go for a PR! Previous PR was 410

315

335

355

375

395

415x1

425x1 PR

M/35/230

405

425

455

475

495x2

315-325-335-345-345

46in box jump 10lbs each hand x10 between sets

110kg-120-130-135-140(3 rep PR)

Last time - 275-295-300-300-305-275

TODAY - 275-300-300-310-280

275, 315, 365, 385(F), 375(F)

Improved start weight, no change to 3repMax

f/42/127/5'9"

65-85-100-110-120

wasn't sure where to start

M/22/195

225-275-315-365-385

265-275-285-295-320(PR)

Whoop!!

M/25/245

3x185

3x205

3x235

3x275

3x315

M/22/5'9"/165

335 x 3

335 x 3

355 x 3

365 x 3

385 x 4

315, 335, 355, 375, 405. Next time use 365 for all sets.

235,255,275,295,315. I started crossfit a month ago and love it, it's changing my life. Thank you

3 mile run

21:03

Then

5 X 3 155# Cleans

Good Workout

Then

25 PushUps

WU - Run 800m, 40 back extensions, 30 situps

Deadlift 3-3-3-3-3 reps

205, 225, 245, 275, 285 (PR), 295 (PR), 300 (x1 PR)

CO: Bench - 21, 15, 9 @ 135lbs.

worked to 345 3RM (PR)

Then combo'd w/ RX (10' rope, GHD sits)

100 ft Walking lunge

50 Push-ups

50 Double-unders

25 Knees to elbows

5 Rope climb, 15 ft

50 Box jump, 24 inch box

25 Overhead squats, 65 pounds

25 L-pull-ups

50 Sit-ups

As rx'd, ~10' rope (no feet again), GHD situps.

Not timed.

480th

1/24/13:

335lb DL, 3RM PR

Then, 3RFT: 15x25lb DB Snatch rt hd/15 GHD/DB snatch lt hd/15 t2b, ~15:30

480th

6/26/11:

3RM DL WOD

275, 295, 305, 315, 325 (tied PR)

30 x 95lb clean and jerk

1 mile run (signpost/back)

Yoga cooldown

Same loads as last time, no condition for breaking records today

2/22/11:

255-325 3RM

1/18/10:

255

275

295

305

315

PM, garage

45/m/176cm/75kg

140-145-150-150-150 kg

M/53/153/1-1-06

Lil'bingo couldn't stand to look at my "soft" shoulders anymore so suggested sumo deadlift.

225/245/265/285(PR)/295(F)

1 X 20 X 195 (PR is 205)

Pretty good first time effort at sumo style.

41,236,M,6'

315,335,345,385,405x's 2(pr)

M/36/5'4"/143lbs

275, 295, 315, 335x2, 335

m/43/5'8"/180

205

225

245

275

295 1 (PR)

as crossfit may say "my girlfriend can deadlift more than you" and I'm totally OK with that.

I still stink at DL's but I'm gettin' better!

M/36/175/5'9 355-385-395-405 failed on 3rd-405 failed on 3 again

M/30/5'9"/205

225-275-295-315-350 (PR)

Finished with Fran: 7:05 - almost 5 minutes faster than my last time in January, which was my first time.

42/M/76"/212#

225x5

295x3

295x3

295x3

315x3

325x3(f)

225x5

82.5kg

85kg

87.5kg

90kg

92.5kg

the last set wasn't a great set, no chalk, had to stop after each rep and wipe hands. Grip really wavering

225/315/335/355(F)315/315

weak today PR:365

155x3

205x3

215x2 (couldn't get full extension on 3rd)

210x2 (couldn't get full extension on 3rd)

195x3

1000m row, 3:58

Row - 1000K

315-315-330-350-350

Rowed -1000K

315-315-330-350-350

Sim 275

DeJour 275

Shane 275

Sean 145

Aaron 145 pr

Erin K 175

Connor 165 pr

Ricky 180

Aly 175

Jason 255 pr

Mrs. Pip 215

Tara 235 pr

Kyle 165 pr

Wendy 175

Joyce 115 pr

Crystal 115

Jacob 310 pr

Scaled for my CoCr & Polymer Knee

Deadlift, 5 x 3: 205-235-255-285-305

M/55/6’/210

Être prêt

M/47/187lbs/6'0"

Focus on bar speed.

405, 455, 475, 405, 405

275x3

315x3

335x3

355x3

365x3

10 min rest then

AMRAP 6 or 7 rounds completed

3 deadlift 315 pd

20 situps

400 m run

M/21/5'6"/168

205

225

245

255

255

315-335-350(PR)-365(f)-360(f)

m/39/5'9/178

Row, squats, Samson str, light deadlifts for WU.

Did as part of Triangle strength cycle

340,350,360,370,380

Did 2 sets before this because I messed up math when doing at home.

Not bad. Good job pressurizing trunk & rotating feet out to engage IT band.

1/24/13: 340,350,360,355 then stopped. Right hamstring hurting pretty bad. Pull from prior days.

9/25/11:335,350,360,370,380

6/30/11:335,345,360,370,380-2

6/22/11: 335,345,360,370,380-2.

2/22/11: 335,345,355,365,380-PR!

1/18/10: 325,335,345,355,365

9/15/09 at Triangle:

315,335,345,355,365

1/4/09: 335,345,355,365,375-PR

11/29/08: 335,345,355,365,370-F,365

Shane Dorian = The bacon of surfing

great ideas. i hope to visite that box one day. Today I'll try Roxane in my box. THANK YOU ALL!!!!

best from Reebok CrossFit Zurich, Switzerland.

M/35/5'9"/160

Did this a few days ago

275

295

315

335

295

M/35/6'3"/200

255-275-315-335-335

Happy with that after not much DLing

Prev:

315-335-342.5(F)-340-315

295/315/335/340/315

M/36/208

185/205/225/245/265/225x5/135x10

really working on keeping the back locked in position so the hips dont come up first, then pull with the back. Really connected as to why the lats need to stay engaged with this lift. Very cool!

M/43/174cm/81kg

135-225-275-305-325(1)

220 lbs

260 lbs

280 lbs

290 lbs

300 lbs

Sim 275

DeJour 275

Shane 275

Sean 145

Aaron 145 pr

Erin K 175

Connor 165 pr

Ricky 180

Aly 175

Jason 255 pr

Mrs. Pip 215

Tara 235 pr

Kyle 165 pr

Wendy 175

Joyce 115 pr

Crystal 115

Jacob 310 pr

275

315

335

355

365

M/30/5'6"/180

120-130-14-150-160f on 3

Bench press 5x5

80-90-95-100f on 4-105f on 2

1rm 110

225-245-265-285-295(f 1.5 reps)

DLx3: 185, 235, 265, 270, 275

(+5lb)

M/34/184/6'0

Rx'd

265-265-265-265-265

No bumpers left to add. Need to order more.

275, 315, 335, 345, 355(f)

M/33/5'7"/168

225,275,315,365,375

2 warm up sets of 5 @ 155 pounds then 225, 275, 315, 325, 335 and a new one rep pr of 405

M/39/69"/180#

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

205-225-255-265-295(f)-285. PR by 25 #. A start.

Buy In:

Burpees

Sit-ups

Supermans

Then,

Deadlift - 115/135/155/185/205

Cash Out:

800m Run

Stretching

M/32/5'8"/233

185-205-225-315-315

February 2013 305#

pr 350#

135 x 10

185 x 8

225 x 6

255 x 3

275 x 3

295 x 3

315 x 3

315 x 3

m/42/5'8/240

M/24/5'11"/166lbs

Just trained the move.

110-110-125-125-140

nice PIC almost there

M/44/257LB/6'2"

225,315,365,405,405

455 USED STRAPS

545 USED STRAPS

365X5X5SETS

100 LUNGS EACH LEG

100 WALL BALL 8LB

500 JUMP ROPE

200,230,250,260lbs x 2 - back inj. again

130,130,130,130,130k 30.10.11 87% - back injury.

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

CFWUx3, 5x20kg-5x65-5x85-3x115kg

125r-125l-130r-130l-135r

105kgx8l (normally 10)

45kg 10l/10r; suitcase bb dls