January 24, 2014

Friday 140124

Deadlift 1-1-1-1-1 reps

Post loads to comments.

5675_aecf20fed8dc093_th.jpeg

Enlarge image.

Rogue River, Oregon.


"Minarets and Muscle-Ups" by Bryan Anderson, CrossFit Journal article [pdf]


Sub 3 Minutes with Chad Mackay - video [ipod] [mov] [HD mov]

Posted by Pukie at January 24, 2014 5:00 PM
Comments

Whats the german sheperd doing in the pic :0

Comment #1 - Posted by: Mick at January 23, 2014 5:48 PM

What does this 1-1-1-1-1-1 mean?

Comment #2 - Posted by: Cole at January 23, 2014 5:48 PM

What does this 1-1-1-1-1 mean?

Comment #3 - Posted by: Cole at January 23, 2014 5:49 PM

Alrighty then…our first mono-structural strength WOD. Right on!

CrossFit is a strength and conditioning program. Says it all over this here web site. Anyone who posits that you cannot get stronger here is wrong. Just plain wrong.

Now, will you get as strong doing CrossFit as you will doing a dedicated strength-only program? Of course not. You will always become better at a single fitness domain if you train exclusively in that domain. However, unlike the vast majority of programs that produce an increase in all forms of cardiovascular fitness, CrossFit will also dramatically increase your strength.

The Deadlift (DL) is about as basic a strength exercise as you can get. See load. Lift load. Put load down. QED. It is 1/2 of the quintessential functional lifts: DL + Squat. In CFJ #2 Coach talks about the folly of declaring a single modality athlete, such as the winner of the Ironman, the fittest athlete on earth, largely because it is highly unlikely that he/she could DL their body weight.

Today we will do 5 1-rep sets of the DL. If you have any experience whatsoever with doing powerlifting today is a heavy day. This is a different type of intensity than the longish WODs we've experienced lately, but no less intense. At the end of this WOD if you have gone heavy you should be fried. Singed. Your CNS just maxed as fully as your posterior chain.

As before the DL is very basic. Approach a loaded bar. Set up with your feet either shoulder width apart or spread wide in the sumo stance. Your choice; no one cares but you. (FWIW I've been doing Sumo DL for about 8 months now). Grasp the bar just outside (standard) or inside (sumo) your knees. Angry gorilla back. Lift the bar and stand up, the movement ending with your shoulders in back of the bar. The movement is completed by PLACING the bar on the ground. Don't drop it.

Warm up with lighter weights and higher reps. If you are relatively new you should use ascending weights. Aim for a 1 rep max PR effort in the 4th of the 5 rounds. This will give you either a second chance if you miss, or a "shoot the moon" effort in round 5. Never really lifted heavy in a DL? Well then Grasshopper, today is NOT the day. Use this as a drill day, drilling proper technique. Sorta kinda done this before a bit, maybe? You may go heavy-ish ONLY if you are in the company of a trainer who can shut you down if you have a form break. If you round your back or pop your hips early or just generally make your coach want to vomit, it's time to STOP.

Technique, then consistency, then and only then intensity.

How long should you rest between rounds? Take 3-5:00, enough to re-charge but not enough to get cool. That's 9-15:00 in resting; this is not really a fast WOD. How about trap bars? Sure…why not? Just make sure you note that you used it for comparison later on. Belt? Your call. There is a school of thought (like the CF Total) that you should not use a belt, but frankly when I go for a max of any sort I use a belt, and I coach my athletes to use one, too. Safety my droogies, safety so that you can come back to the gym tomorrow (bonus points for knowing the novel/movie reference). Gloves? Meh, let's not go there. If you work with your hands (like me) go ahead and wear 'em. I'm putting each and every one of you on notice that I am coming with my flamethrower at the first A-hole who jumps ugly on gloves. Straps? NO. This is a definite. Your grip is part of what you are training. Can't hold it = can't lift it.

Your first pure strength WOD. Pick them up and put them doooowwwwwn. 3-2-1…GO.

Comment #4 - Posted by: bingo at January 23, 2014 6:02 PM

It means do 5 sets of 1 rep trying to top your last rep weight each time.

Comment #5 - Posted by: Christopher Dudley at January 23, 2014 6:03 PM

Patience me Droogie Cole, patience. The Chronicles are just beyond the horizon...

Comment #6 - Posted by: bingo at January 23, 2014 6:04 PM

#3 Cole it means you're start at a specific weight, do one rep of deadlift, increase your weight, do another rep of deadlift and so on. You're going to end up doing 1 rep of a certain weight, 1 rep again of a tad more weight until you get all 1,1,1,1,1. Every rep you attempt to increase the load. I hope I made sense. Enjoy.

Comment #7 - Posted by: Luis Estrada at January 23, 2014 6:05 PM

It's a misprint. It should read, "11,111 reps".

Comment #8 - Posted by: Tim at January 23, 2014 7:14 PM

120kg-130-140-150-155

Comment #9 - Posted by: lucius at January 23, 2014 7:50 PM

MIKKO SALO

Comment #10 - Posted by: maxx at January 23, 2014 7:51 PM

Have BILL GRUNDLER interview SEVAN!

Comment #11 - Posted by: Olde English at January 23, 2014 8:08 PM

Did this recently- 425, 455, 475, 505, 535

Today I did 5x1 bench- 275, 305, 325, 335, 350

Then I made up Elizabeth (I'm way behind on a few)- ring dips can be added to my list of weaknesses. 14:27

Comment #12 - Posted by: Burk 6'3" 260, 37 at January 23, 2014 8:17 PM

140kg-142.5-145-147.5-140

Comment #13 - Posted by: Brett (25/M/188cm/79kg) at January 23, 2014 9:08 PM

315-335-355-365-375 (f)

Comment #14 - Posted by: Gavin at January 23, 2014 9:17 PM

I love the chocolate Lab in the picture. What a cutie.

Comment #15 - Posted by: Glorybelle F/44/5'5/135 at January 23, 2014 9:21 PM

#11 - The second that notion.

Comment #16 - Posted by: NAV - M/33/6'/189 at January 23, 2014 9:49 PM

dog bites something.

Comment #17 - Posted by: woocarlos at January 23, 2014 10:10 PM

How about Sub 3 Min with Bingo?

Comment #18 - Posted by: Ken at January 23, 2014 10:19 PM

-Sevan
The next "Sub 3" should include either Tony Blauer, Kenneth Leverich, or Pat Barber. Boom. Done.

Comment #19 - Posted by: Dean Katsionis at January 23, 2014 10:24 PM

Read the article guys.

Comment #20 - Posted by: Tonny at January 24, 2014 12:49 AM

CHAD !!!!!

Comment #21 - Posted by: brendan B at January 24, 2014 1:22 AM

Joe N
Kevin C.
Mike A.
Glorybelle
Just checking back from yesterday thanks for the shout out. Hope today goes well

Comment #22 - Posted by: D.S. F 52/5'6/117 at January 24, 2014 3:06 AM

Jim R. I'm sorry I forgot you for a minute it was 6 a.m. Thank you also.

Comment #23 - Posted by: D.S. F 52/5'6/117 at January 24, 2014 3:35 AM

Will do the DL at lunch. Morning WOD-
AMRAP 20
21 abmat sit-ups
15 75# power snatches
9 20# WBS 10' target

6 rds+10 power snatches

Comment #24 - Posted by: Dan M/6'3"/245/27 at January 24, 2014 3:56 AM

145, 155, 165, 175, 185#
Pr is 195# thought I better not try my upper back felt weird

Comment #25 - Posted by: D.S. F 52/5'6/117 at January 24, 2014 3:58 AM

Perfect WOD for me today, can't wait to do the DL dance.

Question Sir Bingo - what is the significance of placing the bar on the deck? I drop all PR efforts. I get my lifters to do that also. It's been my experience that putting the barbell down is harder than lifting it and more folks tweak their backs in that procedure. Also, recovery seems to be faster due to decreased eccentric loading (or due to processes between the ears).

Eager to know your perspective.

Comment #26 - Posted by: Apolloswabbie 72" 195# 49 at January 24, 2014 3:59 AM

Deadlift
140kg, 150kg, 160kg, 170kg, 180kg....

No "all out max"....felt pretty easy, but I have a major soreness in my legs today....damn those Pistols ;)

Comment #27 - Posted by: Johan at January 24, 2014 4:06 AM

M/29/72Kg
AM cardio: 7km Row

Deadlift: 1-1-1-1-1 Rep
120 - 130 - 140 - 150 - 152.5(PR) Kgs

Comment #28 - Posted by: Simon Murray at January 24, 2014 4:17 AM

M/29/72Kg
AM cardio: 7km Row

Deadlift: 1-1-1-1-1 Rep
120 - 130 - 140 - 150 - 152.5(PR) Kgs

Comment #29 - Posted by: Simon Murray at January 24, 2014 4:18 AM

M/50/185

135/210/260/280/305(PR)

Total=1190#

Comment #30 - Posted by: Briguy85 at January 24, 2014 4:25 AM

Deadlift 1-1-1-1-1
295 - 325 - 335 - 345(f) - 325#

Got 345# during a set of 7 heavy singles last night; decided then to reset my PR with a focus on maintaining form (just got a lifting belt, as well - great investment, IMO).

Comment #31 - Posted by: Joe Northside m/35/70"/200 at January 24, 2014 5:03 AM

Good morning Paul!

In powerlifting competitions to my knowledge it is required that you put the bar down at the end. Similarly, the original CFT required the same. I'm not sure about the recovery aspect, although I think you are on to something with the "between the ears" thought!

As always it's you vs. you, and the important thing is probably to consistently do the same thing time over time.

Have a great day!

Comment #32 - Posted by: bingo at January 24, 2014 5:10 AM

M/30/5'8"/150

170, 220, 250, 260, 280 (PR)

Close to doing 2 X Bodyweight... maybe next time.

Comment #33 - Posted by: porffenton at January 24, 2014 5:12 AM

423#-443#-456#(f)-450#-456#(f)

wasn't feeling it today.

Comment #34 - Posted by: Mike B. at January 24, 2014 5:12 AM

Ok, missed a few posts. My HSPU efforts yday ended up as negatives as I did crossfit GK's Weds effort (I do 5 on 2 off) and the TGUs fried my shoulders. Thank you for no shoulder work today!

DL 1-1-1-1-1
In kgs 110-120-125-127.5PR-130PR

3, 2, 1...rest the w/e

Comment #35 - Posted by: SGD at January 24, 2014 5:21 AM

@bingo - post-WOD shakes? No thanks, I'll stick with milk-plus and a little of the Ludwig Van.

Comment #36 - Posted by: Joe Northside m/35/70"/200 at January 24, 2014 5:53 AM

275
295
305
335
345 (pr)

Comment #37 - Posted by: Brent L. at January 24, 2014 5:56 AM

interview mikko salo.
questions like;
are you healthy..
will you stay healthy..
are you wear you were in 2009..

Comment #38 - Posted by: lucas. at January 24, 2014 5:59 AM

Lbs: 295-300-305f-305f-300f

Started too high and felt my back rounding. Trouble is getting it off the ground; need to work on speed (and form) at lower weights.

Comment #39 - Posted by: Dave H (M/38/5'8"/148) at January 24, 2014 6:05 AM

225 315 365 405 465

Comment #40 - Posted by: mike vinson 46/5'8"/215 at January 24, 2014 6:21 AM

315, 335, 345, 355, 365(f)

Comment #41 - Posted by: Manchild at January 24, 2014 6:32 AM

Warm up: 10-115 10-145 10-165 7-195 5-215
WOD: 235-245-255-265-265
Cool-down: 3-245 6-215 12-165 12-115

I added my warm-up/cool down to get some comments...am I doing too much? Too little? Does it matter? Thanks all!

Comment #42 - Posted by: Jim R. 51/5'8"/160 at January 24, 2014 6:40 AM

No cfwu, just misc light sets of deadlift.
then
Back felt a little "off", plus only have 215 in the garage, so did 5 sets of 5 at 215.

Side note, question for Bingo or anyone else who has an opinion, what's the deal with hook grip? I've done some online research and made some attempts at using it, but ultimately I have decided to follow the "if it hurts, don't do it" school of thought and have discontinued using the hook grip. While I was using it, I found it most beneficial in mid/heavy overhead squats (really stabilized the bar) and most painful in heavy deadlifts (probably no surprise to anyone).

Is hook grip so beneficial that I should push through the pain and discomfort until it becomes "natural" and comfortable?

Comment #43 - Posted by: J.Wood at January 24, 2014 6:43 AM

Joe N, I saw your pm workout yesterday, and wondered what you'd do this am. Can't believe you came back to heavy DL! You're gonna leave us all n the dust, you keep that up!

Apolloswabbie/bingo, I'm not a long term weightlifter or powerlifter, but my thinking is that no lift is complete if you don't control the weight back to its starting point, and that one misses a large portion of the lift's benefits if you only do the lifting phase. My perspective, at least.

Comment #44 - Posted by: Jim R. 51/5'8"/160 at January 24, 2014 6:49 AM

First thee arm for warm up
225 x 5
275 x 1
315 x 1

365 x 1
375 x 1
385 x 1
395 x 0 tried and almost got it
395 x 0 just budged off the ground.


Comment #45 - Posted by: BW at January 24, 2014 7:11 AM

J.wood, when i first started using the hook grip, i hated it. it felt like i was tearing my thumb nail off. However, i did push through it, and i find it useful when i am doing high volume wods, and my grip is getting shaky. With heavy deadlifts, i usually just use an alternate grip.

Comment #46 - Posted by: jmu alum at January 24, 2014 7:18 AM

M/21/5'9"/160

Warm-Up:
5 Sets of 10 good-morning at 45
Then 5 sets of 5 dealifts at 110
Workout:
155-170-200-215-240
240 was my PR did a new one at 260
Then I did 3 reps at the min for 5 min at 200 and 3 reps at the min for 5 min at 210.
Finished the back workout with 5 mins as many reps as possible at 110. Got 44.

Did some sets of 10 push press to warm up my shoulders and startet doing hang snatches with 45 and 55. Just startet the Olympic lifting stuff so I don't want to go too heavy :D

greetings from germany

Comment #47 - Posted by: Jannis at January 24, 2014 7:25 AM

Bingo - thanks!

Comment #48 - Posted by: Apolloswabbie 72" 195# 49 at January 24, 2014 7:34 AM

@Jwood #41,
just my 2 cents..I know the olympic lifters have to use hook grip to lift heavy weights so fast, at least the coach who I just started taking lessons with told me. BUT I have been able to lift pretty heavy weights in the dead lift or just from a knee high rack position just using a regular grip. I held 500lbs with the one hand forward and other hand backward grip while weighing 160.
I myself will not use the hook grip because it hurts my hand and I am a concert pianist and cannot afford to break a thumb..Im sure if you work at it, you will be able to hold heavy weights without the hook..maybe not world class but enough

Comment #49 - Posted by: Aglaroth at January 24, 2014 7:43 AM

@J.Wood - It's been my experience that the hook grip becomes more comfortable with use... however, I now use athletic tape for deadlifts because the knurling rubs my thumbs raw.

@Jim R. - thanks! Although I doubt I'll pass you guys up any time soon ;) Regarding WU/CD, I'm on a time crunch in the AM (getting to work), and warm up with just 9 reps - five reps @ ~80% 5RM, three reps @ ~80% 3RM, and one rep @ ~80% 1RM. I'm curious about others' warmups as well.

@Apolloswabbie - congrats on the weight loss! That's like 20# in a few weeks, right?

Comment #50 - Posted by: Joe Northside m/35/70"/200 at January 24, 2014 7:47 AM

@J. Wood,

The hook grip is essential for the dynamic lifts, C%J and Sn@tch. So much so that Co@ch B makes trainees do burpees at seminars if they don't use it. For the "slow" lifts, the power lifts like the DL it is not necessarily used. The OHS is a subset of the Sn@tch.

My bid? Yes, use it until it becomes comfortable. FWIW my hands are so small that I actually find it HARDER to grip the bar using the hook grip unless I use the narrower Oly bar.

Cheers.

Comment #51 - Posted by: bingo at January 24, 2014 7:47 AM

The first heavy day of the year! Newbies, you undoubtedly need to take advantage of these days in my opinion. I am going to give my 2 cents on some instances that I see happen at affiliates all over. I would love feedback from you guys to see if you feel the same way. (I would love bingo's perspective)

What happens at a good amount of affiliates is new members see all the CrossFit "flash", if you will, double unders, muscle ups and handstand push ups just to name a few. and they immediately say "Those look awesome. I WANNA DO THOSE!" So what ends up happening is they set out on a quest to conquer these movements and forget all about the strength movements (unless their programmed). What we do at our gym is trick athletes into lifting heavy, in a sense. People tend to "feel a little under the weather" on single modality days. We programmed a day a few months ago. Front Squat 1-10-1-20-1-30 For load. The classes looked a whooooole lot different on that day. So what we do is take a page right out of our friend Chris Spealler's playbook, we program heavier met cons (fancy word for WODs) and give people the comforting feeling that they are in their comfort zone, when in reality, they are actually OUT of their comfort zone. Funny how that works huh? Since the beginning of time there is the opinion that "lifting heavy is dangerous" Phooey Lifting Heavy Gives You A Soul.

Which leads me to my next rant...

One of the 10 general skills of CrossFit is Strength. Here is an interesting little tidbit about the definition of strength. For those of you who have attended your L-1, do you remember the instructors telling you what the Merriam-Webster definition for fitness was? I do. "The condition of being physically fit" No help there. Good ol' Merriam gives us a whoooole lotta nothin' with her definition of strength. "The state of being strong" Ouch. Lets say, for the sake of my sanity and my likeminded friends out there, strength is described as "your body's ability to apply force."

Another thing that tends to happen is that people will do what is called "cherry pick" and pick classes to attended or workouts to do based on their physical capacity and avoiding movements that give them trouble. This is a very easy way to limit your capacity, and over time, will catch up to you. (Read Pat Sherwood's position on HSPU, I feel it applies to a great deal of people on different levels) What we discover over time when doing WODs that we ourselves choose or program, is that we bias based on our physical capabilities and limitations. I will be the first one to admit that I am guilty of doing this in the past. I would skip workouts at the gym or program workouts on my own that would play to my strength and get a huge confidence boost from it because I could smash movements that I was proficient in. When something technical came up, I cowered in fear that I would be removed from my mental seat of power.

Don't make the same mistakes many others like myself did and have to learn the hard way. Become a jack of all trades, not a one trick pony. Fitness in 100 words sums it up by saying "Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds." I couldn't agree more with Coach. You show proficiency in these movements, and everything you do in the gym and in life gets a whole lot easier.

I love coming on here everyday and seeing new people post their times, scores, comments and questions. Just one of the reasons that makes the CrossFit community the best in the world, is the willingness of people to reach out and help others who are new. We've all been new at some point and needed help from someone.

Keep pluggin' away everyone. Long Live CrossFit.

Comment #52 - Posted by: anthony at January 24, 2014 7:47 AM

130-135-140-145-150

I probably could have gotten about 10 or 15 more pounds but 150 is all the weights I have at home

Comment #53 - Posted by: Chris Allen at January 24, 2014 7:48 AM

From IPF rules:
Causes for Disqualification of a Deadlift.

7. Allowing the bar to return to the platform without maintaining control with both hands, i.e.: releasing the bar from the palms of the hand.

Comment #54 - Posted by: Bill M. m/49/5'3"/135 at January 24, 2014 7:52 AM

From CrossFit Games rules:

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Comment #55 - Posted by: Joe Northside m/35/70"/200 at January 24, 2014 7:55 AM

lolol # 8

Comment #56 - Posted by: MLRV at January 24, 2014 8:05 AM

30/m/5'10"/160#

289, 309, 325, 345, 355PR!

Comment #57 - Posted by: Robert at January 24, 2014 8:09 AM

Warm up:
12-135
8-185
4-225

1-265
1-285
1-295
1-305
1-315

5 rounds for time:
5 BP 165
10 Burpees
6:10

Comment #58 - Posted by: CaseyAcree at January 24, 2014 8:25 AM

315 x 5

Comment #59 - Posted by: Tyler Scott at January 24, 2014 8:38 AM

M/29/165/6'0"

warm up
135 2x5
185 1x5
235 1x3
275 1x3

315-325-335-325-325

Far from a PR. When I was following Wendlers strength program I had done 395 for 3 reps, 405 for 1. I guess this is what happens when I quit a strength program.

Comment #60 - Posted by: James Bobo at January 24, 2014 8:39 AM

225# 235# 245# 255# 275#

Comment #61 - Posted by: Mike Green at January 24, 2014 8:59 AM

315/365/385/405/415(pr)

Comment #62 - Posted by: Dave 31/6'/180 at January 24, 2014 9:00 AM

Did yesterday's WOD...results there.

Comment #63 - Posted by: MF 30/M/5'11/175 at January 24, 2014 9:01 AM

Warm up
135-10
225-10
305-5

315-1 385-1 425-1 455-1 495-1

Happy with today's numbers. Crazy how somedays just go better then others.

Comment #64 - Posted by: Augie at January 24, 2014 9:09 AM

275
295
315
325
335

Comment #65 - Posted by: KR at January 24, 2014 9:13 AM

185/205/235/255/275...should've started with a heavier weight good stuff though

Comment #66 - Posted by: RussA at January 24, 2014 9:17 AM

Future Sub 3 Minutes:

Julie Foucher

1. You took a year away from competing to focus on your studies. Were you able to focus well enough? Or did your mind wander over to competing, how you might've done this year, etc.? Did any thoughts like those hinder your ability to focus on schoolwork?
2. Are you going to compete in 2014?
3. How do you think you will do having taken a year away? Basically the same, better, or worse than if you had not taken off a year?
4. What percentage of your activities revolves around your notoriety as a top CrossFit athlete?
5. How much school do you have left before moving into a full time profession?
6. Do you feel you can win the Games? Do you feel you can win it with a fully fit Annie and Sam competing as well?
7. Who out there do you see as a possible dark horse rising to the top alongside Annie, Sam, Julie, Lindsey?

Comment #67 - Posted by: Ken Elliott at January 24, 2014 9:27 AM

M/43/70"/184.5

WU: 95 x 10; 185 x 3; 225 x 1; 275 x 1

WOD: 325/325/325/325/325

Did 340 during the CFT the other day. Thought I'd work with 340 until the warm up when I lifted 325 and it felt heavy. 325 is 95.5% of my max, so I'm happy, happy, happy with my results.

Comment #68 - Posted by: Glenn at January 24, 2014 9:28 AM

135
225
315
405 (f)
365

Never maxed deadlifts. I thought I was higher but boy was I wrong. I will not be defeated though. Next goal...

Comment #69 - Posted by: Ryan Vaught at January 24, 2014 9:30 AM

warm up
6sets x 10reps 120kg sumo deadlift

WOD
160KG, 170, 180, 190, 200
could have gone to 205kg just didnt want to push it

M/26/77kg/5'8"

Comment #70 - Posted by: ashley pechey at January 24, 2014 9:31 AM

2014-01-24: 400. Felt good.
2012-04-23: 300X4X10/1min rest.
2012-02-19: 429 (CFT)
2011-10-14: 424, 265X18.
2011-08-30: 412
2011-04-26: 404 (419f)
2011-01-16: 409 (CFT)
2010-12-07: 399
2010-03-18: 365
2010-02-23: 355 (CFT)
2009-12-12: 340 (CFT)
2009-11-20: 335
2009-11-05: 325 (CFT)
2009-10-13: 305 (CFT)
2009-06-29: 305 (CFT)
2009-05-24: 300 (CFT)

Comment #71 - Posted by: gs at January 24, 2014 9:33 AM

215
265
285
305
325

Comment #72 - Posted by: Kevin C. (M/54/5'11"/176) at January 24, 2014 9:33 AM

Jim R.- whatever works for you. You should know better than anyone, based on your experience.

Joe N.- I was surprised to see you come back and do heavy deads again this morning. In retrospect, I guess I shouldn't be! You are an beast.

Comment #73 - Posted by: Kevin C. (M/54/5'11"/176) at January 24, 2014 9:37 AM

100 kg - 110 kg - 120 kg -130 kg - 140 kg. Had a good feeling today so i tried to set a pr today.........150 kg(pr)

Comment #74 - Posted by: Øystein Marcel Kalma at January 24, 2014 9:37 AM

In kgs 220-240-240-240-250

Comment #75 - Posted by: amgad at January 24, 2014 9:51 AM

m/53/5'10"/171
355
365
365
365
370

Comment #76 - Posted by: bb at January 24, 2014 9:54 AM

5 @ 130KG
3 @ 145KG
1 @ 160KG

Comment #77 - Posted by: Charlie at January 24, 2014 10:06 AM

225-255-275-305-315 lbs

Comment #78 - Posted by: gb 46/m/71"/185# at January 24, 2014 10:17 AM

185
195
205
210
215

Comment #79 - Posted by: Jesse Montagnino at January 24, 2014 10:17 AM

315 385 405 425 435

Comment #80 - Posted by: Pacers at January 24, 2014 10:17 AM

M/33/Newish/5'10"/157#

Last year when I was exclusively lifting I hit a PR of 320 on the DL. Last week, during the CFT, I was only able to pull 285. Today, I wanted to top 285, which I did, so that's good. Tried to break 300, which I didn't, so that's a hurdle I'll look forward to clearing again in the near future. I guess we can call 295 my crossfit PR.

225
275
295
305(f)
295

Comment #81 - Posted by: Jason Benefield at January 24, 2014 10:28 AM

525-505-475-425-400 - Played it smart!

Comment #82 - Posted by: Austin Malleolo at January 24, 2014 10:54 AM

130kg
150kg
170kg
175kg
180kg

All after doing yesterday's WOD!

Comment #83 - Posted by: Mark Dunn at January 24, 2014 10:56 AM

225-255-265-285-305

Comment #84 - Posted by: JoeyWin at January 24, 2014 10:58 AM

405,495,515,535,550(f)

http://instagram.com/p/jkBGu3OCTY/

Tied my PR and got the 550 over my knees, but just couldn't lockout!
Oh so close... no belt, hooks or straps. I do wear batting gloves, though, because my wife likes my hands soft.

if this was programmed in the open, I might actually be competitive ;)

M/44/5'9"/177

Comment #85 - Posted by: mrkenbray at January 24, 2014 11:22 AM

m 34 5'10 190

275
285
295
305
310 failed
have not trained dl for a few yrs, eye opening, disappointing, long road back to where I was

Comment #86 - Posted by: Tim H at January 24, 2014 11:22 AM

405,495,515,535,550(f)

http://instagram.com/p/jkBGu3OCTY/

Tied my PR and got the 550 over my knees, but just couldn't lockout!
Oh so close... no belt, hooks or straps. I do wear batting gloves, though, because my wife likes my hands soft.

if this was programmed in the open, I might actually be competitive ;)

M/44/5'9"/177

Comment #87 - Posted by: mrkenbray at January 24, 2014 11:23 AM

Clockwork Orange. The mashup language of the future involves Russian, apparently.

Comment #88 - Posted by: Daggs at January 24, 2014 11:26 AM

Can't wait till I get out of work to do this one

Comment #89 - Posted by: Chris Dudley 28/5'9/230 at January 24, 2014 11:41 AM

Did this last week:

300-305-310-315-325(pr)

F/25/5'10"/175

Comment #90 - Posted by: Carla at January 24, 2014 11:44 AM

405-495-515-535-550 (f)

http://instagram.com/p/jkBGu3OCTY/

Tied my PR at 535 and got the 550 past my knees, but just couldn't lockout! No belt, hooks or straps; just batting gloves because wifey likes my hands soft...

M/44/5'9"/177

Comment #91 - Posted by: mrkenbray at January 24, 2014 11:46 AM

405-495-515-535-550 (f)

Tied my PR at 535 and got the 550 past my knees, but just couldn't lockout! No belt, hooks or straps; just batting gloves because wifey likes my hands soft...

M/44/5'9"/177

Comment #92 - Posted by: mrkenbray at January 24, 2014 11:47 AM

@Daggs,

BINGO

Comment #93 - Posted by: bingo at January 24, 2014 11:49 AM

405-410-415-415-420

Comment #94 - Posted by: therozfather at January 24, 2014 11:58 AM

not feeling it today
240
250
270
290
290
way off
everything felt like a thousand pounds today for some reason.

Comment #95 - Posted by: Mike Andridge/43/5'8"/175 at January 24, 2014 12:01 PM

145,155,160,165,170(f),165(f),155

Comment #96 - Posted by: Elle W 44/F/5'6"/125 at January 24, 2014 12:20 PM

315-320-325-330-335

pretty pleased with that considering the weather, and yesterdays pistols....

Comment #97 - Posted by: TK M/45/5'9"/180 at January 24, 2014 12:21 PM

ended with 350lbs, will feel that tomorrow...

Comment #98 - Posted by: Koen at January 24, 2014 12:22 PM

Agreed #84
225
275
295
315
335

Comment #99 - Posted by: kri$ at January 24, 2014 12:31 PM

@Kevin C. - thanks! Great job getting in day 2 of this cycle!

@Mike Andridge - maybe yesterday's pistols? I'm sure you'll kill it tomorrow!

Comment #100 - Posted by: Joe Northside m/35/70"/200 at January 24, 2014 12:32 PM

15 min spinning interval
Hspu,MU, and pistol progressions for 30 min def need work there.
225, 315, 385, 405, 425f, 415 pr

Comment #101 - Posted by: Wolfgang 6'3/250# at January 24, 2014 12:34 PM

@Sevan
bingo for sub 3

Comment #102 - Posted by: phill 37°21'41"N 118°23'43"W at January 24, 2014 12:39 PM

Thanks for your input Joe Northside and Bingo!

Comment #103 - Posted by: J.Wood at January 24, 2014 12:48 PM

225,245,255,265,275(pr)

Comment #104 - Posted by: Cameron Hall at January 24, 2014 12:52 PM

@#8 Tim: hilarious!

Comment #105 - Posted by: CPT Chris at January 24, 2014 12:53 PM

dont have enough weight for 1 rep deadlift. Did squat cleans instead.
10 x 1
60kgs/70/80/80/80/85/85/90/90F/90

Comment #106 - Posted by: seamus (30/m/183cm/95kg) at January 24, 2014 1:10 PM

Didn't realise most people were buliding up the weight each rep,
So did:
1-1-1-1-1 @ 180kg
Max is 195kg

Comment #107 - Posted by: Andrew Cornish at January 24, 2014 1:19 PM

255
295
335
375
405(PR)

Comment #108 - Posted by: David T. - M/54/5'8"/185 at January 24, 2014 1:37 PM

37M/195#/5'11"

1) 5/3/1 Strength Program Deadlifts - Working Sets
5 reps @ 290#
3 reps @ 330#
1 rep @ 365#

2) Metcon
7min AMRAP
6 OHS 135# scaled to 95#
12 calories on rower - sub 12 SDHP
6 rounds

3) Skills Work Double Unders
5-10-15-20-25-30-35-40-45-50
Complete each round unbroken before moving to the next round, for time: 7:38
Broke on the 35 round and 45 round

Comment #109 - Posted by: dustin at January 24, 2014 1:39 PM

125, 135, 145, 155, 165

Comment #110 - Posted by: Bayley at January 24, 2014 1:40 PM

M/17/150/6'0

185# 205# 215# 220#(PR) 215#

Comment #111 - Posted by: John at January 24, 2014 1:50 PM

Back Squat
7-7-7-7-7
50kg-70-80-90-100

4 sets x 6 reps each leg Bulgarian SS w/ 16kg DB

Dead lift no belt.
1-1-1-1-1
120kg-130-140-145(f)-145 PR 10kg

4min AMRAP
15 Clean & Jerk @ 50kg
15 Toes to bar.
1 Rd 4 reps

Run 5km 21:30

Comment #112 - Posted by: JBR M/38/5'9"/170# at January 24, 2014 1:53 PM

325,335,345,365,375f

I want to get that 375 already!!!!

Comment #113 - Posted by: Andrew at January 24, 2014 2:15 PM

@ Joe N
yes, that is the plan for sat.
Great work on all the prs to everyone.

Comment #114 - Posted by: Mike Andridge/43/5'8"/175 at January 24, 2014 2:20 PM

275, 315, 365, 375, 385 f

Rushing things, got 385 moving but let it pull me out of position. Still, heaviest I've tried since an august injury, 375 felt easy, I like it.

Comment #115 - Posted by: Apolloswabbie 72" 195# 49 at January 24, 2014 2:21 PM

M/23/5'11"/183

405-405-415-415-425

Comment #116 - Posted by: MilesForks at January 24, 2014 2:25 PM

365
385
405
425
445 (fail)
435 pr

M/31/5'6"/185

Comment #117 - Posted by: McNerney at January 24, 2014 2:30 PM

CrossFit Football. Strength: power cleans. Conditioning: ball slams, toes to bar, & supine ring pull-ups. Results posted there: http://crossfitfootball.com/2014/01/24/2014-01-23-training/

Comment #118 - Posted by: Gavin at January 24, 2014 2:31 PM

Only have 305lb so I added the rep work to keep as heavy as possible

305x3
305x4
305x5
305x6 (PR)
305x9 (smashed PR)

Comment #119 - Posted by: Nate at January 24, 2014 2:35 PM

Deadlifts yesterday so,
at -25C for time while wearing wool and helmet:
100 reps deadlift and swing the tail end of 350 skidoo tundra
Steer through 7 alder swales
Weave through 5 spruce bogs
Ease over 12 beaver dams
Climb machine up ten large wooded ridges

5 hours 25 minutes PR..... Ha ha, from the Canadian near north eh, thanks to Crossfit for getting me better at life.

Comment #120 - Posted by: Gfunk 35/72/205 at January 24, 2014 2:36 PM

335#,355#,385#,405#,420#(PR)

Comment #121 - Posted by: SCB at January 24, 2014 2:36 PM

@Joe N, I like your warm up. I've found that I only have a handful of good DL pulls in me before I'm shot. My warm up is typically only 3 @ 225 and then 2 @ 275 and then I'm on to my working sets. That's just me.

Comment #122 - Posted by: Gavin at January 24, 2014 2:36 PM

365/365/375/385/395

Failed on a 405, but still pretty happy with this one

M/23/177

Comment #123 - Posted by: Chris W at January 24, 2014 2:39 PM

100 DUs in 2:57. 100 abmat sit-ups in 2:35. 1 mile run in 8:24.
Handstand walk progression via gymnasticswod for 10 minutes.

Well off PRs on all of those but a good cash out for me.

Comment #124 - Posted by: Gavin at January 24, 2014 2:43 PM

315-330-350-360-370

25# PR today!!!!!!

Comment #125 - Posted by: PK 46/74"/205#/m at January 24, 2014 2:45 PM

365
385
395
405
415

Comment #126 - Posted by: jay at January 24, 2014 3:04 PM

Awesome! A WOD I can do as rx'd! Thanks Pukie!

1 mile WU jog

3 x 95, 105, 115 lbs to make sure I still had adequate form after 5 years.

135, 155, 175, 195, 205(f)

Broke form on the last one, so I set it back down. No more surgeries for me baby!

M/42/5'10"/206

Comment #127 - Posted by: OldMarine at January 24, 2014 3:21 PM

100kg + 120kg + 130kg + 135kg + 135kg
Total = 620kg

Comment #128 - Posted by: Anderosn at January 24, 2014 3:36 PM

165
175
185
195, legs were shaking
200, PR

Comment #129 - Posted by: Glorybelle F/44/5'5/135 at January 24, 2014 3:50 PM

365
385
405
415
425(F) grip slipped

Comment #130 - Posted by: Tye at January 24, 2014 4:01 PM

Worked up to ~90% and stuck with it for 5 singles, at CrossFit Santa Cruz.

263-253-253-253-253

Comment #131 - Posted by: Cara at January 24, 2014 4:31 PM

255 not everyday is a PR day :) PR for the day

Comment #132 - Posted by: Cherie at January 24, 2014 4:36 PM

Floor Press 3-3-3-3-3
185 - 195 - 205 - 195 - 200

Comment #133 - Posted by: Joe Northside m/35/70"/200 at January 24, 2014 4:49 PM

@Gavin - thanks, I agree about having a limited number of good reps. Nice cash out!

@Glorybelle - congrats on your pr, 200# is a great milestone!

Comment #134 - Posted by: Joe Northside m/35/70"/200 at January 24, 2014 4:50 PM

Nice one Glorybelle !

Comment #135 - Posted by: D.S. F 52/5'6/117 at January 24, 2014 4:51 PM

35m/5'9"/218#

Worked up to 525# doing a rep every :45sec. Back is sore so I went up to a weight that made me happy, but didn't aggrevate anything.

Took 70% (370#) and did AMRAP in a minute... 19, which I'm please with too.

Comment #136 - Posted by: Matt Chan at January 24, 2014 4:51 PM

M/18/180
275/290/300/315/325f

Comment #137 - Posted by: Cole at January 24, 2014 4:52 PM

Glorybelle- congratulations on hitting the two century mark!

Comment #138 - Posted by: Kevin C. (M/54/5'11"/176) at January 24, 2014 4:55 PM

365-365-405-405(f)-365 then did yesterday's WOD. Details there.

Comment #139 - Posted by: Kurt M/40/190 at January 24, 2014 5:03 PM

5x5 108kg It's all I have

Comment #140 - Posted by: Felipe anselmo at January 24, 2014 5:05 PM

Deadlift 1-1-1-1-1

Warmup with back extension and glute ham situps

315-405-495-515-545

Comment #141 - Posted by: tyer at January 24, 2014 5:09 PM

315-335-365-365-365 (f)
m/5'11"/192

Comment #142 - Posted by: adam e at January 24, 2014 5:14 PM

425 (PR match)
430 (PR)
435 (PR)
440 (PR)
450 (ALLLMMMOST GOT IT!!! BUT I JUST COULDN'T) :)

Comment #143 - Posted by: Chris Dudley 28/5'9/230 at January 24, 2014 5:23 PM

@Kevin C, D.S. and Joe Northside, thank you!
I told my high school aged son, who does CrossFit Football, and he said, "That's so light, mom." Haha! I guess I need to break 200 to really impress him.

Comment #144 - Posted by: Glorybelle F/44/5'5/135 at January 24, 2014 5:25 PM

M/175/30/6'0

WOD-
1000m row
30 BE
30 GHD
30 KE
30 BE
30 Ab Mat
1000m row

14:03rxd

WOD-1,1,1,1,1
295lb
345
345
345 PR
225 went back to this to re-establish technique

Comment #145 - Posted by: Luis at January 24, 2014 5:27 PM

95-135-165-185-190

First time ever doing a heavy deadlift. Wanted to get 200 but couldn't do it. Next time!

Comment #146 - Posted by: Rachel at January 24, 2014 5:28 PM

Him
165, 185, 205, 215, 235 - need more weight

Her
75, , 95, 115, 125 (f), 115

Comment #147 - Posted by: Texas couple at January 24, 2014 5:38 PM

315-335-345-355-(365) (failed) PR:365
Disappointed on this one :/

M/24/5'10"/178

Comment #148 - Posted by: John S. at January 24, 2014 5:44 PM

315
335
355
365
375f
315x5x4 sets

Comment #149 - Posted by: Bells at January 24, 2014 5:45 PM

@ Glorybelle
Good job!

Comment #150 - Posted by: Mike Andridge/43/5'8"/175 at January 24, 2014 5:45 PM

10min AMRAP pull ups+burpees
Then-
Deadlifts @
315-365-395-405-415 lbs

33/175lb/6ft/M

Comment #151 - Posted by: Mybuttsmells at January 24, 2014 5:48 PM

275, 315, 365, 405 (pr!), 425(pr!!!). Proud to get into that 400-club lol.

Comment #152 - Posted by: Jonathan Jay at January 24, 2014 5:49 PM

225
245
295
315
325(f)

Comment #153 - Posted by: Marty/160/5'7"/34/m at January 24, 2014 5:50 PM

1-295 lbs.
2-295 lbs.
3-295 lbs.
4-295 lbs.
5-295 lbs.
all the weight i have, need to invest in more.

Comment #154 - Posted by: Apodigo at January 24, 2014 6:02 PM

275,305,335,365,375
Never tried a max before..and never really went to singles..usually do 10's with 285-300 so I was nervous. Definitely need to increase here.
finished with 20 pistols each leg and 4000 met rowing to do some cardio.

Comment #155 - Posted by: Aglaroth at January 24, 2014 6:05 PM

@Mike A, thanks! For what it's worth, my legs were screaming today after the pistol squats yesterday. I'm glad we're rowing and doing GHD tomorrow. I never thought I'd say that.

Comment #156 - Posted by: Glorybelle F/44/5'5/135 at January 24, 2014 6:18 PM

ok I suck. I did the one from Sunday 1-19: 7 rounds ghds, back exts, thrusters, and C&js. I'm broken that workout was inhuman! Jason Kalipa could have done it 3 times in the amount of time it took me. Cyborg! I started out and knew it was too heavy, Immediately thinking i should change the weight. I was like OK ill get through the first round and maybe 2, then decided on 3, kept plugging away, and then 4. by that time I was more than halfway through so i thought F it, go for at least 5.. after that I was already completely destroyed, but I mean I made it through 5 what's 2 more! On the last round it was one rep, rest, and repeat. The ghd's and back exts were such a welcome rest and recovery! Anyway now I cannot get out of this chair, and can't move my shoulders! I really wanna get used to heavier thrusters so that's why I stuck with it. Also I did it at a normal gym with iron weights making all kinds of rukus - people think Im crazy now. Thank you HQ haha!

Comment #157 - Posted by: Chris at January 24, 2014 6:31 PM

125-135-145-155-165(PR).

Total deadlift newbie with no coaching, so just decided to make my 1RM from the CFT my fourth rep and shoot for a new PR on rep 5.

Pretty amazed by the weight others are able to pull. I suppose I'll get there, but it's hard to imagine.

Comment #158 - Posted by: Brad Burris 34/m/6'2"/170 at January 24, 2014 6:33 PM

225-245-265-285-305

was feeling good and went for 325 but failed

Comment #159 - Posted by: ScooteR at January 24, 2014 6:47 PM

365, 385, 405, 420(pr), 425(pr)

Comment #160 - Posted by: Tay (M/30/6'1/195) at January 24, 2014 6:57 PM

Did this one recently. Got to 345lbs. Thats my PR. So...

Weighted Dips 2-2-2-2-2 (25-35-45-55-70)

Nancy
5 rounds.
Run 400 meters
OHS at 95lbs

22:41. First time doing this one so definite room for improvement.

Comment #161 - Posted by: Jake at January 24, 2014 7:12 PM

33/M/5'9/165

warm-up
500m row
DL 135x20
DL 225x10

WOD
315, 325, 335, 345 f, 345 f.

cool down
100 DU's

Comment #162 - Posted by: Gabriel Olvera at January 24, 2014 7:23 PM

Jim R the amount you do in your warm up would be too much for me.
I do two sets of 10 reps at lighter weight as you do then a few singles working up to the weight I'm going to use to start.
I'll be doing this one tomorrow.
Kevin is right each of us know our own body best.

Comment #163 - Posted by: ChuckB 55/5'11"/155 at January 24, 2014 7:30 PM

275-325-375-405(pr1)-410(pr2)

As rxd
Double PR. How awesome

M/33/177/5'11"

Comment #164 - Posted by: Brad h at January 24, 2014 7:43 PM

Warmup
10x135#, 6x225#, 3x315#

375, 405, 425, 435, 445(fail)

3 rounds
315# DL x 8 reps, 100 single unders

Comment #165 - Posted by: Bo R. at January 24, 2014 7:58 PM

335#-355-375-385F-335

Comment #166 - Posted by: phill 37°21'41"N 118°23'43"W at January 24, 2014 8:27 PM

225
295
295
295
315

Comment #167 - Posted by: Travis at January 24, 2014 9:05 PM

335/355/370/385/395 PR

Comment #168 - Posted by: M 39/6'2"/180 at January 24, 2014 9:46 PM

335/335/335/335/345pr

Comment #169 - Posted by: Jake Kiddoo at January 24, 2014 9:59 PM


335
335
345
345
355

Comment #170 - Posted by: Paul S 35/6'0/190 at January 24, 2014 10:00 PM

335/335/335/335/345

Comment #171 - Posted by: Jake Kiddoo at January 24, 2014 10:02 PM

135 x 10 warm up x 2
315
315
315
275
275
225 x 8
M42, 6'5", 250

Comment #172 - Posted by: Josh Garrett at January 24, 2014 11:37 PM

245-265-275-285-290
5 away from PR of 295 back in September, but I ran out of weight in my garage gym... Time to stock more plates!

Comment #173 - Posted by: Pete M. (28/m/5'10"/181) at January 25, 2014 12:00 AM

Warmed up with light dead lifts and burpees
185x5
235x1
250x1
260x1
270x1 all the weight I had
Then did
185x10
135x10
And then 56 burpees for the challenge
Haven't tried heavy dead lifts since high school so I guess 270 is my pr
M/34/5'9/170

Comment #174 - Posted by: Chad d at January 25, 2014 4:58 AM

365, 385, 405, 405, 365.

Comment #175 - Posted by: Elliott Harding at January 25, 2014 5:39 AM

110kg,130kg,140kg,150kg,155(fail)

Did about 10 muscle-ups before to work on technique, still can't do more than singles.

Comment #176 - Posted by: Anders 26y,73 kg,179 cm at January 25, 2014 7:00 AM

225/315/335/355/375

Lupus-215/220/225/230/235

Comment #177 - Posted by: MAGNUS 28/5'8"/155 at January 25, 2014 8:42 AM

@ Anthony,

Some good points in your post, for sure. Be careful not to generalize too broadly about various Boxes, though. In Lil'bingo's Box for example the WOD is not posted publicly until AFTER the day is complete, and the members all refuse to divulge what's coming up to each other. His programming also includes extra strength training 3 days/week--no escaping the important lifts there. Many gyms are similar.

The point about "cherry-picking" is very important and could stand a bit of expansion. Constantly varied means just that, and it necessarily means that you will do exercises you don't like on occasion. Heck, I was just cruising this AM until Burpees came up and I just crashed and burned. I did them, though. I think this is a good topic for Rest Day.

Thanks for weighing in. Cheers.

Comment #178 - Posted by: bingo at January 25, 2014 8:53 AM

M/34/6'1"/190

285-
295-
305-
315-
325(pr)-
335(pr)

After 325, I looked down and realized I only had
10lbs. in weight left in my garage, so I added
it and did the extra rep. Time to go buy more
weight.

Comment #179 - Posted by: NickName at January 25, 2014 9:20 AM

jmu alum and Aglaroth thanks for chiming in! I appreciate all the input.

Comment #180 - Posted by: J.Wood at January 25, 2014 9:26 AM

Only have 240# in the garage, so did 5 sets of max reps at that weight, 3 minutes rest between each set.

Me:
7, 8, 8, 7, 9

Isaac (3 yrs.)
10# (PR)
:)

Comment #181 - Posted by: MF 30/M/5'11/175 at January 25, 2014 9:27 AM

275 305 325 345(hovered then failed) 345 (same,f)
still happy to be lifting heavy (for me!)

Comment #182 - Posted by: Sebastian 45/6'2"/180 at January 25, 2014 9:36 AM

Last set 202,5 kg (PR) :)

Comment #183 - Posted by: Federico Biasetti at January 25, 2014 10:08 AM

BW 137.4 today

335
355
355
355
365

Felt ok, no pr today. Finished with 3 rounds of 15 hollow rocks & 5 dragon flags.

Comment #184 - Posted by: Bill M. m/49/5'3"/135 at January 25, 2014 10:27 AM

350-355-360-365-315

Comment #185 - Posted by: myles456 at January 25, 2014 10:47 AM

275
285
295F
285
275
Finished there, not at 100% since having a cold
Cooled down with 5 reps - 225
10 reps 125

Comment #186 - Posted by: ChuckB 55/5'11"/155 at January 25, 2014 11:31 AM

285-305-315-325-345f (PR attempt)

Comment #187 - Posted by: Davis M/28/5'9"/165 at January 25, 2014 11:47 AM

305
325
345
365(f)
355(f)

Comment #188 - Posted by: JR M/44/5'10"/192 at January 25, 2014 12:03 PM

315 - 315 - 335 - 345 - 365 (PR)

Quite happy about this, 30 lb PR!

Comment #189 - Posted by: Silas at January 25, 2014 12:27 PM

275-295-305-315-315

Comment #190 - Posted by: rgrP M/42/5'8"/174 at January 25, 2014 12:31 PM

238lb

Comment #191 - Posted by: Mür at January 25, 2014 12:34 PM

@ work 405,455,475,505,515

Comment #192 - Posted by: jdisch at January 25, 2014 1:31 PM

M/32/150/5'3

(Strange numbers appear as I am using KG and converting it for anyones reading benefit!)

198
220
264
286
286

Comment #193 - Posted by: Chris 0.5p at January 25, 2014 2:36 PM

CFWU x 2

175/225/225/225/225

Jump rope and pistol practice in breaks

Comment #194 - Posted by: F15E_WSO/51/M/185 at January 25, 2014 5:34 PM

18/167lbs/5'11"
315-335-355-365-375

Comment #195 - Posted by: Steven Roderiguez at January 25, 2014 9:30 PM

225/245/255/275/285 (fail)

Comment #196 - Posted by: jclarke042 M/29/5'9"160 at January 26, 2014 6:54 AM

140-140-150(F)-150(F)-140

kgs

Comment #197 - Posted by: Craig Beveridge 39/M/5'11/210 at January 26, 2014 10:51 AM

315.325.335.345.355

Comment #198 - Posted by: Hatch at January 26, 2014 11:49 AM

315-335-355-375-395

Comment #199 - Posted by: Mike - 33 M / 6'1" / 200 at January 26, 2014 12:08 PM

did this yesterday as crossfit total
245
275
285
295
315pr
So I did DG from last months 4 rounds rx

Comment #200 - Posted by: Greg at January 26, 2014 1:13 PM

100kg-110-120-130-132.5(f)

Previous pr 120

Comment #201 - Posted by: DanNZ M/24/177cm/62.5kg at January 26, 2014 4:10 PM

275, 295, 325, 345, 360 (pr)

Comment #202 - Posted by: Jay 22/5'9/175 at January 26, 2014 4:15 PM

Max weight 300#
Rep count: 8-5-5-5-5

Comment #203 - Posted by: DLong M/38/5'10"/185 at January 26, 2014 6:55 PM

255/275/275/300(PR)/300

practice with the deadlift form as paid off. 300lbs is all I have, which before I started CF did not think would be a problem. time to buy another set of plates!

Comment #204 - Posted by: mk 33/6'1"/218 at January 26, 2014 7:08 PM

M 43/185/6'
295,315,330,335f,315,315.

Comment #205 - Posted by: Munster at January 26, 2014 7:55 PM

95
95
115
135
155

Comment #206 - Posted by: Lonna at January 26, 2014 9:48 PM

M/32/178

In kilos: 100-110-120-130-135-140

Comment #207 - Posted by: Denis Galkin at January 26, 2014 10:34 PM

10 Reps
165# Clean
Then
30 K's to E's
Then
25 PushUps

Comment #208 - Posted by: dyagg at January 27, 2014 5:44 AM

375

I had hand surgery last year and grip is still failing me.

Comment #209 - Posted by: Kevin McClellan 52 at January 27, 2014 5:58 AM

I did a slightly different rep scheme (2,2,1,1,1,1)
405-2
405-2
425-1
435-1
435-1
445-no rep

Comment #210 - Posted by: Josh/20/176/5'6" at January 27, 2014 11:52 AM

405
415
425
435
437.5

Comment #211 - Posted by: Tormod at January 27, 2014 1:21 PM

275/365/415/435/415

Comment #212 - Posted by: amped M/39/215/6' at January 27, 2014 4:38 PM

m/44/162

315-345-365-385-395

Comment #213 - Posted by: Seth H. at January 27, 2014 10:43 PM

275
285
295
305
305

Comment #214 - Posted by: Alex at January 28, 2014 8:43 AM

185-205-215-225-235 (pr)

Comment #215 - Posted by: abh f/27/5'5/130 at January 28, 2014 10:47 AM

Did this Tuesday afternoon:

5x1 DL:

205-215-215-225-225

then 1000m row: 3:31.4

warmup: pushups, situps, presses, 2 x 500m row (1:48, 1:47)

Comment #216 - Posted by: matt h 52 5'11" 180 3.9.11 at January 28, 2014 9:07 PM

How about a Sub 3 interview with some average CrossFiters? Might ask them:
Do you do CF as sport (do you compete) or training?
What sports did you do before CF?
What sports do you do now?
How has CF impacted your sports performance?
Have you brought anyone into the sport?
How do those in your social circle view CF?
Do you socialize with other crossfiters outside the box?
Do you think CF will become a major sport like baseball or football? Why/why not?
What one thing would you like to accomplish through CF?

Comment #217 - Posted by: Martin L at January 29, 2014 11:39 AM

365, 370, 375, 380, 365

Comment #218 - Posted by: B. Rhaly at January 29, 2014 6:08 PM

M/44/5'8"/175

295 x 5

Comment #219 - Posted by: Jon Craig at January 30, 2014 1:25 PM

Arnold and Franco circa 1970's

Comment #220 - Posted by: Rondo at January 30, 2014 9:16 PM

27 165 5'11"
385x1/385x1/315x1/325x1/335x1
Doing super heavy deadlifts after 10 days off....not bright :)

Comment #221 - Posted by: Andrew at February 3, 2014 2:24 AM

David 275
Bubs 215
Ricky 250
Aaron 185
Elle 80
Connor 205
JZ 285
Megan 230
John 35 (form work)
Heather 160
Erin Kav 230
Pudge 145
Jason 315
EP 155
Crystal 115
Katie 21-15-9 deadlift (95) squat - 3:33
Jacqueline 190
Mrs. Carey 230
Mr. Carey 300 (THIS IS SPARTA!)
Tara 255
Anita 210
Elizabeth 180
Erika B 175

Comment #222 - Posted by: Champions Club at February 3, 2014 9:53 AM

410,430,460,500,510(PR)

Comment #223 - Posted by: Kevin: M/42/195/6' at February 3, 2014 2:22 PM

305-305-310-310-310f, went back to 255# & worked on form..

Comment #224 - Posted by: ART/M45/5'5"/150 at February 5, 2014 7:09 AM

345
365
395
415
425 (PR)

Comment #225 - Posted by: Nicholas (M/28/5'10"/180) at February 6, 2014 2:49 PM

45/m/176cm/73kg

150-160-170-160-160 kg

170 kg is my recently established new PR. Felt heavy today so I didn't try to top it.

Comment #226 - Posted by: Memuc at February 7, 2014 5:18 AM

Did 5x5 instead
120-130-140-150-160 failed on 4
Interspersed with 5x5 bench press
80-90-95-100-105 failed on 3

Comment #227 - Posted by: Mik Fanguy at February 10, 2014 4:31 AM

2009-02-14: 315X10
2014-01-24: 400. Felt good.
2012-04-23: 300X4X10/1min rest.
2012-02-19: 429 (CFT)
2011-10-14: 424, 265X18.
2011-08-30: 412
2011-04-26: 404 (419f)
2011-01-16: 409 (CFT)
2010-12-07: 399
2010-03-18: 365
2010-02-23: 355 (CFT)
2009-12-12: 340 (CFT)
2009-11-20: 335
2009-11-05: 325 (CFT)
2009-10-13: 305 (CFT)
2009-06-29: 305 (CFT)
2009-05-24: 300 (CFT)

Comment #228 - Posted by: gs at February 14, 2014 11:18 AM

Rxd
- 140 kg
- 145 kg
- 150 kg
- 155 kg
- 160 kg

Comment #229 - Posted by: Artur G at February 15, 2014 12:50 AM

275
285
295
305
315 (f) x 3 attempts

Comment #230 - Posted by: Justin M/27/5'8"/144 at February 21, 2014 11:59 AM

335,345,355,365f,365f

Comment #231 - Posted by: cscarr52 m/48/190 at February 25, 2014 1:06 PM

pr 350#
135 x 10
185 x 8
225 x 6
255
275
295
315
335

m/43/5'8/238

Comment #232 - Posted by: phat boi at February 28, 2014 1:05 PM

315/335/355/370/380 (pr)

Comment #233 - Posted by: Ronnieboy M/51/5'9"/185 at April 18, 2014 3:22 PM
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