## February 1, 2014

### Saturday 140201

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:

1RM Deadlift

1,000 meter Row

Pull-ups

Post load, time, and reps to comments. Annotate PRs.

Enlarge image

"Some burpees to warm up."

- Florian Nicollier, Verbier, Switzerland.

Rich Froning's 225 pound Isabel - [video]

Posted by Pukie at February 1, 2014 5:00 PM

I note a trend for this cycle

And then he goes and does that...unreal.

Just got retweeted by CrossFit. Life is good!!

DL: 405#

Row: 3:56

Pull-ups: 29 kipping

No PRs.

I LOVE THESE PR WODS!!! :)

Gavin- your cffb programming reals shows with that deadlift. Very nice!

Wow. Seriously?! Froning is incredible. He will be absolutely phenomenal at the Games this year. Definitely gives me more motivation to hit these WODs.

I have to say that seeing another 1000m Row nearly brought sad tears to my eyes because my upper body is screaming with DOMS. But I suck it up and get through it!

@Gavin, great DL.

Okay, and can every Friday be "Froning Friday?" That video!

The beastliness of Froning banging out 2-2-5 for 3-0 is swa-heet. Good-NESS.

going too hit this one up after work, barbell is so tempting right this second.

love these pr wods

M/29/72kg

Deadlift: Maxed at 150kg, got a PR earlier in the week @ 152.5kg. Wasn't feeling it today...

1000m Row: 3:29.2 (PR)

Pull ups: 13 unbroken slight kip! No PR :(

DL: 165kg

Row: 3:31

Pull-ups: 17 normal

Recording studio all day, had to WOD before the globo opened. Some subs (L pull-ups done on a weighted barbell/squat rack), no PM WOD.

Deadlift: 355# (got 360# w/ rounded back, back up to 355# with good technique)

Run 800 meters: 3:23 (my 1K row time from yesterday!)

Strict L Pull-ups: 7

Good luck everyone, high fives! o/\o

DL 280

Row 3:33 (PR)

Pull-ups 53

1RM Deadlift - 465# (pr)

1,000 meter Row - 3:19.6

Pull-ups- 30

Grip was done by the time I hit pull-ups. Definitely can hit more than 30, might try later.

Deadlift 140kg

Row 3:54

Strict pull ups x 9

All less than previous recent PR's.

Shattered. Is this normal?

M/30/5'8"/150

DL: 305# (PR by 25# over 140124. Grip barely holding)

1,000m Run: 3:40 (PR by 0:05 over yesterday)

Pull-ups: 25 (Kipping, PR)

Dead lift - 142.5 kg (PR)

1000m Row - 3:32.2 (PR)

Pull ups - Kipping - 13, strict - 9

Happy day all in all.

m/30/74kg/1.73m

2014-02-01: 350/3:39@1019/42kips.

M/20/6'3"/200lbs workout #4

Never 1RM'd before...

-330lbs Deadlift

-3:37 Row (exact same as yesterday)

-Cannot do pull-ups.Used assisted pull-up machine for sets of 5 on increasing weight until failure. About 30 reps, only rest to change the weight. Back is definitely the weakest element for me.

M/23/5'8/200lb

Deadlift: 525

Row: 3:02

Pullups: 42

Little tired but manage to PR one at least.

Get lift on today Crossfit!

Murph

60:49

Partitioned 5/10/15

Thank you Murph!

F/37/5'6/180lbs

DL 215

SDHP 35 lbs 100 9 min

Pull-ups on gravitron 17

Let me guess. Tomorrow is either bench/row/squats or bench/row/MU....yay!!!

Finally got a good DL w/out breaking form at 205#! Slower row, and Gravitron pull-ups w/13# assist:

DL: 205# PR

Row: 4:20 (15 sec slower than yesterday)

Pull-ups: 8 PR

M/42/5'10"/206

Glorybelle -- ha! My thoughts exactly re the row. Thought we were done with that for a while after yesterday.

Gavin -- nice DL!

Deadlift max 185

Row 4:13

Pull ups 0

M/26/6'/181

DL: 300 PR

Row: 3:25 PR

Pull-Ups: 17 after rowing but PR:25

Deadlift: 385

Row: 3:39

Pull ups: 18

I dont have a rower or accesss to one so, do to the warm weather here I decided to substitute swimming. Wednesdays MURPH has really buggered me up. Quads , back, biceps and tri,s are really stiff. Yesterday I swam 350 metres breaststroke. A short rest, but only managed 15 dips on the corner of the verandah. Today I did 120 kg dedlift (306lbs) as a 1 RM. Could have gone a bit heavier but didnt have any more place on the bar for more disks. Then I swam 10 lengths of a 50 metre pool using fins and paddles. It doesnt make it easier. My shoulders and legs were getting murdered. I then rested for 5 minutes and started on the pullups. My right bicep felt like it wanted to tear. As I said before, MURGH really buggered me up. I managed 3 strict pushups. But Im confident, I willget to 20 strict soon.

Friday

OHS: 50kg (PR)

1000m row: 3:20

Dips ass. 13

Saturday

DL: 80kg, (100kg PR)

1000m row: 3:17 (PR)

No pull ups, still healing my hands after Murph!!

Fran 6:54 (PR over 7:45 on 130926).

100 DUs 2:35

Great photo Florian. I am also loving mountains. :-)

My bet is on snatch/row/MU for tomorrow's WOD.

First heavy dead lift. Managed 400 lb.

Row 3.25.

Strict pull ups 15.

Class workout.

M/29/73'/185

315

3:45 PR

16

Not again rowing...arrghh... 0.2 second faster..

3:03.9 yesterday, 3:03.7 today.

Deadlift 170kg (-20kg from pr)

Tomorrow 1RM Bench Press, 1k Row, Max Push Ups?

M/175/6'0/30

Warmup- 3 rounds

185 DL @10 reps w/fat gripz

400m

10 burpees

WOD-

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:

1RM Deadlift

1,000 meter Row

Pull-ups Post load, time, and reps

325lbs with minimum technique deficiency

(NO PR)

Row 1000m /3:25 (PR by 2 seconds from yeste)

Pull ups ( 38 PR by 4)

Deadlift: 285 matched my PR but could not get the next weight up completely.

Row 1000m: 3:33 beat my PR by 2 seconds.

Pull-ups: 14 not sure what my record, but this might be it since I joined crossfit. The one thing i did discover is to not stop for a quick rest so you dont lose your momentum.

339 row

315 x 5 reps DL

27 pullups(27/27/20)

I changed it up today, just too sore. I couldn't do one pull-up today without a band.

Ran 4.1 miles easy effort in 35:21

5 pull-ups EMOM for 10 minutes, single band assist

Deadlift PR from last week: 200 lbs

1000m Row PR from yesterday: 4:20.2

DL 325# (340# PR)

1k row 3:32.7 PR (3:35.7PR yesterday)

Pull-ups - 15 (30 PR)

Just didn't have the deadlift in me but felt strong on the row, way better than yesterday when I met Pukie! Grip strength was nonexistent for the pull-ups but my butterfly kip felt nice and smooth. Wonder what we will try to PR tomorrow...

M/28yrs/72"/208#

First Post

Deadlift: 345lbs (PR from when I was more active is 415)

Row: 1000m 3:39 (Baseline PR.... First Attempt) Drag set to 5/6.

Pull-ups: 7 normal... should be more (PR used to be 22). Weak stabilizer muscles/neuromuscular coordination issue. Can't fire the right muscles in the right order. Plan to set up some rings or a bar in home and practice more (before I eat, when I first wake up, leaving the house, etc).

Just started Crossfit. Army but getting ready to become a Civilian again. Best fitness was during last deployment and I am making it a priority again.

1 RM deadlift. - 275 lbs

1000 M row. - 4:46

5x5 pull-ups. 50 lb assist first 3 rounds. 60 lbs last 2 rds

BL

Deadlift #453

Row 3:24(pr)

Pull-ups 35(pr)

EL F/35/62"/135

Deadlift #235 (pr)

Row 4:16(pr)

Pull-ups 15 w/ 25 band(pr)

DL 335Lb. PR by 15 lbs.

100 SDHP'S 45Lb bar 2:37 PR over yesterday by 15 secs.

21 Pull ups kipping.

Attempted 335 in the dead lift and failed, so I decided to pull off 10 lbs and try 325. After my rest I made the lift and realized I never pulled the 10 lbs. off! So I did get 335.

AHH the effects of psychology!

m/53/171

DL 370

Row 3:47.3 pr

Pull-ups: 28,slight kipp

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:

1RM Clean

1,000 meter Row

sit-ups

That's my prediction for tomorrow

DL: 375 5 lbs PR

Row: 3:49 kicked too late, should have done better

Pullups: 25 not good, but out of gas

ChuckB -- nice DL PR! "The body can do amazing things if the mind will let it." I forget who said that, but he/she must have lifted weights...

1RM Deadlift: 325 lbs

1,000 meter Row: 3:29.3

Pull-ups: 33

10 minute rest between

Thanks Bill. I think you're right about that quote!

Congrats on your DL PR as well!

DL 365, missed 405, (PR is 430) back is hammered from work this week

100 SDHP 40# 2:17 PR

Strict pull-ups 17

Row. 3:28. PR

Pull-ups. 32

Deadlift. 305

44/150/5'10

Deadlift: 325 pr!

1k row: 3:36.8 -- 4/10s higher than yesterday.

Pull-ups: 22 from a previous 16 pr!!!

Dead lift: 225 (pr)

Row: 3:54 (pr)

Pull-ups: 10

Murph today, results there. I need a nap now.

DL PR from last week, 265. Best pull-up total I could find was 22 back in Nov, as part of a Lynne.

Gavin, I agree...CFFB is really stoking your strength.

Joe N, great DL...your 1RMs are really getting good.

Bill M, still in awe of your strength-weight ratio

ChuckB, excellent DL PR. Agree, amazing how the mind affects the body. 2 times your body weight is great work.

OldMarine, I just saw your post on Murph day. Stick w/ this crowd, and you WILL be successful.

Curious to see what tomorrow's WOD will be, knowing the majority of us will spend the rest of the day eating junk food while watching the SB.

M/29/165/5'6"

DL-385(PR)

No rower- 3 min 1/2 mile run

51 kipping pull ups

I haven't commented in a while, but I had to comment on the last two days programming....

QUITE INTERESTING!!!

so I have a question... The answer seems to range depending on who you ask. When doing a 1RM deadlift what is considered 1 rep. Meaning, is your 1RM; lift then drop the weight at the top or is it the full motion; lift the weight then take the weight back down to the ground in the exact same path?

37M/195#/5'11"

405# Deadlift (PR is 415#, bar was heavy today!)

No, rower SDHP 100 reps, 2:38

PR on Pull Ups 30!

A few days behind.

Murph - Cindy style no vest

53:41

M/28/185

505# dl..PR as of recent (lifetime PR:512)

Row:3:15.2 (1.2 second slower than yesterday)

Pullups:39 not a PR

Combined yesterday and today's workout:

DL: 165 (pr by 10); next increment I can try is 185 and just don't have confidence in form to try yet

Row: 3:48.8 (came out of the box WAY too fast)

Pullups: 10 kipping (PR)

Nice benchmark for the new year:

345# DL - thought 375# was possible but my layoff was too long

3:53 1K row (had 10 second rest midway)

15 ring dips

Thanks

Mike m/20/5'11"/179lbs

DL- 385(pr)

Row- 3:40(pr)

Pull-ups-31(pr)

339 row

315 x 5 deadlift then 225 x 10 r x 3 sets

27/27/20 on pull-ups

DL: 365 (10lb pr)

Row 3:44.1

pull up: 51 ripped then did another 50 (old pr 103 unbroken) not today

Chuck B. and Bill M. Nice DL pr's

Gavin you to. I've been adding a little cffb you have me thinking about it

Did yeaterdays wod this morn and today's just now.

Wow PR's all over this one

415 dl pr

2:29 100 sdhp's unbroken - PR - not sure how well I am on c2 but my sdhp has gotten crazy better

25 pull-ups with 1/2 kip - Current pr - Can't butterfly yet

18/M/185lbs

DL: 335lbs

1000m row: 3:48

Pull-ups strict: 17

DL 275

RUN 1000M 6:28 took 30 seconds off of yesterday.

Pull ups 10 reps.

15 min walk on treadmill at 3.5 mph for warmup.

DL: 385lb

Row: 3:29 (Tied PR from yesterday)

Pull ups: 43

Resting today, try this tomorrow I think. Every other day CF working for me.

M/175/6'0/30

Warmup- 3 rounds

185 DL @10 reps w/fat gripz

400m

10 burpees

WOD-

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:

1RM Deadlift

1,000 meter Row

Pull-ups Post load, time, and reps

325lbs with minimum technique deficiency

(NO PR)

Row 1000m /3:25 (PR by 2 seconds from yeste)

Pull ups ( 38 PR by 4)

365 lbs dead lift - still can't beat 375

2:57 for 1k row - 3 sec better than yesterday lol

And still not 100% from Murph so only got 21 pullups

22 of those Jalepeno poppers just went in the oven!

so ready for Syracuse v Duke

new PR for clean today 185 (previous 165)

new PR for Jerk today 195 (previous 165)

35/M/6'1"/190lb

DL: 325# (PR)

100m Row: 3:18 (PR)

Pull-ups: 8 strict (no PR)

385 (20# off prev pr)

3:36 (2" off pr yesterday )

46 (pr)

M/19/69kg

DL: 130kg (PR)

1km row subbed for a 1km run: 3:41 (Same as yesterday)

Pull-ups: 24 (PR)

Looks similar to our beloved CFFB WODS. haha

Just made a video/mini-documentary from my first CrossFit Competition I did back in December. Check it out family if you have time.

http://www.youtube.com/watch?v=tcsDONfarzk

WOD:

1 RM Deadlift: 310 lbs. (pr) previous was 305

100 SDHP: 2:05 (pr) previous was 2:07 yesterday

Max Pullups: 17 (pr) never maxed out before

DL: 415lbs (PR since starting crossfit , lifetime PR 425)

1K Row: 3:25 (same as yesterday)

Pull-ups: 32 PR

Him

235 deadlift. Out of weight.

0.5 mile run: 3:00

10 pull-ups

Her

125 deadlift

1 pull-up

Dl 255lb. Pr

Row 3:35.7 pr

Pu 5 strict + 8 kip

DL 425

Row 3:33

Pull-up 38

Deadlift: 200 lb (PR!)

Row: 4:19 (PR - beat yesterday's time!)

Pullups: 1

@Matt von L: Great PR's man, esp those PU's. I bet that felt good!!

Not enough weight in garage to PR, no rower, and pull-ups are my nemesis. Also, lack of time before work. So I did...

95# OHS x 15

GHD x 15

Back Extensions x 15

95# Shoulder Press x 15

GHD x 12

Back Extensions x 12

95# Squat Cleans x 15

GHD x 9

Back Extensions x 9

15:40

OHS NEED WORK!!

At parents with no weight room..so I improvised..hung the new rings I just bought underneath the rafters of the porch..

Overhead lunges with 45lbs 5x20

ring chinups..slow..all the way dead hang to chest 5x8

Double unders 6x40 (did 40 in 20 seconds)

Ring dips..hands all the way to shoulders 6x10 very slow..

By the way, ring pullups and dips are way harder!!

I don't know my max dips on rings, but I have done 90 on the regular dips a few years ago til it messed my elbow up and now can do 50, but I promise you I can no way do 50 on the rings!!!! at least going allll the way down..its torture!!

question..for maybe Gavin or one of you longtime experts..I am currently focusing on olympic lifting..3 days a week with a coach..how much or how often should I do these WOD without detracting from my strength gains over the next 3 months?

thanks for the help

Dead lift: 315 PR

pull ups: 20

1000m row: 3:29 PR

@Algaroth, oly lifting alone won't make you strong. For example, you can work Oly lifting with sub-optimal weights to perfect your form, and you won't get much stronger. You really need to be lifting weights that are 85%+ of your 1RM to gain strength. Long met cons will detract from your strength, so it's up to you to find a happy medium between strength and metabolic conditioning. Depends on what your goals are and what you are training for.

Did some heavy DL work before yesterday's WOD, so skipping today. Did this instead:

Partner WOD

100/exercise - Alt sets of 10 w/ partner

Airsquat

Sit-up

HR push-up

Pullup

T2B

DUs

Bear crawl

Hollow rock

Burpee

HS hold 10/:30

@Matt von L, great PRs. Congrats!

Praus2018

NoPR 390# DL

PR 5:24.71 100 45# SDHP

NoPR 8 PU

325 DL

4:00 row as hard as i could as my gym's rower doesn't have a digital display.

20 pull-ups...back was smoked.

You know, initially seeing PRs for 1000m row now three days in row had me scratch my head but I'm going at it tomorrow!

Deadlift: 335lbs

row:3:59*

pull-ups: 15

*The row machine I was one kept moving all over the place so that took away sometime...

Dl to 245, row 4:08.2 pr, pull up 25

DL 165

row 4:32 PR (-5sec off yesterday's time)

pull up 5

Deadlift 240 pr DOUBLE BODYWEIGHT!!!

did ring dips instead of row 21 pr

pullups 31

15/5'8/120

Deadlift: 185#

1000m Row: 4:55 PR by 3 seconds(only 3rd time using rower ever, so it's easier to PR right now)

Pull-ups: 21; (had to do my pullups immediately after my row because the gym was closing... may try this again tomorrow!)

Also, I have a newbie question for anyone willing to lend some advice: As I am so new to rowing, and you all are killing these row times, what damper setting do you recommend for someone like me? I used "6" the last 2 times... not sure if that's right or not. Any advice you have would be greatly appreciated!! :-)

M/6'/180/42

410

3:21

30-kipping

Deadlift 405 (PR by 5 pounds)

Row 3:20 (PR by about 2 seconds)

51 Pull-ups (not PR)

M/23/177

M 43/185/6'

Dl #340 pr.

1000m row 3:23 pr.

28 kipping pull ups pr.

DL-385

Row-4:15

PUs-39 (kip)

DL 440 no PR

ROW 3:29 PR

PULL UPS 21 PR

75lbs Deadlift ( all the weight I have right now)

2:56 row

25 pull-ups (pr)

DL 340 pr 5#

Row 3:52

pull ups 35

DL - 380 with fat bar (PR)

1000m row - 3:25.9

PUs - 25 (4 rep PR)

Only have 175# of weight so I quickly did 13 175#dl without pause. My pr is340#

Did 1km run in 5:02

5 strict pull up. Trying to learn to kip

Deadlift: 485

Pull ups: 54

Row: 3:10.6

Deadlift: 155kg

1000 m row: 3:31.8 (PR)

Pull-ups: 11 reps (strict)

M/26/189/88

170kg Deadlift PR

3.31 Row

16 Pull-ups

385 (20# off prev pr)

3:36 (2" off pr yesterday )

46 (pr)

Amazing place for Burpees

6'1" M 238LB 45

did 2 mile run 20:10

455 dead started @ 135lb 3rep added 50lb to 455lb not pr 545 getting over pulled back and shoulder injury only 18 pull up no kipping

IM going to have to do a lot better and will

DL: 205kg

row: 3:17

pullups: 50

DL: 345lb PR

Row: 3:31 PR

Pull-ups - 21

370 lbs PR

3:29 PR

24 pull-ups PR

DL- 295lb

Row- 4:00

PU- 22 rep

Pass the weak sauce.

28/m/165lb

425 dl

3:34 row

22 pu strict

DL 405#

Rower 3:17.2

Pullups 20

EAL

110# dl

5:13 1000m row

12 black band pull-ups

DL 405

Row 3:20.4

Pull Ups 25

24/M/190#

CrossFit Andersen

DL:405#

Row: 4:00

Pull Ups: 23

DL: 295#

Row: 3:42 (PR)

PU: 30 (PR)

Having trouble getting the load off the ground for DL. Might have been the cycling accident I had Saturday and the resulting bruised ribs.

555# DL PR

3:13.2

33 Pull Ups Butterfly only

170kg (375lbs)

30 pull ups (butterfly)

3:26.6

Dead 375, 2 pulls at 385, no joy

Row 1000, 3.30, PR

Pullups, 35, PR

PRs still feel awesome after 7 years of CrossFit!

M/29/5'9"/195

365

3:41 pr

16 ( terrible )

2 mile run..

14:18

Then

10 135# Cleans

20 PullUps

30 Dips

40 PushUps

50 SitUps

9:50

Completed on Mon

235# deadlift

800 m run 3:45

1 min of situps: 44

Laura f/51/5'7/155

140k DL

4:59 1k ski erg

18 PU

m/155#/67"/53y

Unfortunately there is not a box near where I moved. Does anyone have a alternative for the row machine? Would I do high pulls w/light weight?

M/33/5'8"/193

Doing this 3-day cycle backwards:

Dead 445# . . . No PR. Had 455# about an inch off the ground but knew it would be a clang n' bang (no bumpers)

1000m row 3:22 - same exact time as yesterday's PR, with same exact 500m split. . . No PR.

24 kipped pull-ups, most butterfly. . . No PR.

Hoping for a PR on the OHS and 1000m row tomorrow

M/34/5'7"/168

DL 375 (PR)

Row: 3:27

Pull Ups: 32

deadlifts - 290 all the weight i got

1,000 meter Row- sub'd with SDHP 4:12

pullups - 10 strict

2 month

DL 325 pr

2:35 bike

Pull up 1 min 10 stick to kipping

First time kipping

DL

275

295

305

315

325pr

Old pr 315

385 (405 PR)

3:27 row PR

6 strict pullups, post shoulder rehab pr

free handstand hold practice 6-10 seconds 10 times

M/44/5'8"/175

315 lbs

3:36

37

365

3:43

20 (15 DH) 5 Kip

505

4:04

32 strict, 30 more kipping

M/23/5'11"/184

405

3:30.5

12 strict

130kg DL (equal to PR), failed at 132.5 - didn't want it enough

3:54 1000m row, damper 6

Not enough time for pullups, but got 35 kipping when I tested just over one month ago

205, 215, 225, 235, 245, 255(f), 255

3:51

26

DL: 435 (ties pr)

1000 M Row: 3:53 (pr)

Pull ups: 25

So close to 445 on DL. Have to get faster rowing. Really disappointed on pull ups. Was shooting for the 40 range. Grip and bi's were smoked.

M/31/5'6"/185

Deadlift 145k PR

1k Row 3:54 (no pr)

Pull ups 30 (no pr)

Dead= 315

Tabata run 10/21 x 9 treadmill, 11.1, 10.2mph 1% alternating

Pull-ups= 40 pr

Deadlift 165#

1000m row 4:22

10 pull-ups

DL: 500

1,000m row: 3:21.5

PUs: 40

no prs today...

335 lbs

3:55 (3:52 is pr)

20 (not even close to my pr because my grip was gone at this point)

45/m/176cm/73kg

DL: 160 kg (recent PR 170 kg)

1000m row: 3:34.3 (probably a PR, yesterdays time was 3:38.6)

Pull-ups: 61 (sixty-one, definitely a PR)

Failed on 172.5 and 165 kg DL this time.

1000m row with 30s/m, damper at 4.

All butterfly pull-ups. Found a perfect groove today. Blue face afterwards.

deadlift: 455

1000m row: 3:52

Pull ups: 21 (pr somewhere around 27)

deadlift: 360

1000m row: 3:32

Pull ups: 26 (PR, maybe?)

315# DL

3:35 (PR by 2 sec) 1000m row

15 strict PU (grip was toast from previous two)

dl pr: 350

pu pr: 6

dl: 345#

row: 4:14

pu: almost got 6

m/43/5'8/241

dl pr: 350

pu pr: 6

dl: 345#

row: 4:14

pu: almost got 6

m/43/5'8/241

DL: 165

Pull ups: 50

Row: 2:54

Done after Push press 5-5-3-3-3-1-1-1-1

CFWUx2 5x455x135 5x223 289 311 322

333

3:43

35