Thanks for visiting us in Atlanta at CrossFit Midtown. We had a blast filming today's WOD demo!

Another 3-day cycle concludes and with it we are halfway through your first month of CrossFit. How’s it going? This month has been a month for the ages. The wizards at HQ have given you all kinds of classic CrossFit WOD’s, an all-around killer 2 weeks. Very cool.

Constantly varied FUNCTIONAL movements. Coach has called exercises like the deadlift and the squat “irreducible”: they cannot be broken down into some group of component parts that can be trained separately. These are also basic movements; they are integral to daily life. What could be more elemental than picking something up off the ground?

The DEADLIFT (DL) is one of the classic power lifts, the slow lifts. 5-5-5-5-5: 5 work sets of 5 reps seeking a 5-rep max. Like all of our mono-structural strength WOD’s you should rest 2-5:00 between sets, enough to re-charge but not enough to get cool. The standard DL in CrossFit is done using a straight bar and a narrow stance. Prefer the Sumo stance or using a trap bar? Cool. It’s still you vs. you. DL is new to you? Like before, if this is a new exercise for you and you are doing this alone without a coach you have no business doing any kind of max. Use today as a skill day and learn the movement.

Warm up first. Take a look at the CrossFit Warm-up (CFWU) in the FAQ. Do some mobility work. Something to get your muscles warm, get your blood moving. Set up your bar and do some warm-up deadlifts with relatively light weight. Hold on a minute…you’ve got bumper plates on that bar, right? Don’t be banging or dropping metal plates! The warm-up reps don’t count as part of your five work sets. Think about your DL history and aim for a new PR in the 4th set, keeping set 5 for a big PR or a re-try if you miss. Don’t let go of the bar until after your 5th rep. Newbies should be doing ascending sets, each set heavier than the last.

Historically all lifting aids have been discouraged chez CrossFit. Philosophically if you are training for the unknown and the unknownable you should train as if you just happened upon something that needed lifting. Having said that, if you are more comfortable wearing a weight belt go ahead. Gloves? Well, a rather famous strength coach has suggested that if you do wear gloves you should make sure they match your purse. That’s a better line than it is good coaching IMO. I work with my hands in my day job; the quality of my diet depends on the health of my hands. I wear gloves for lots of stuff. Your call. The only thing that we all seem to agree on is that straps to avoid grip failure probably don’t make sense.

Lots of folks really like to pick up heavy stuff. Here’s your chance. 5 sets of 5 deadlifts. Pick ‘em up and put ‘em dooowwwwn. 3-2-1…Go.

Had a BLAST at Level 1 Certificate at CrossFit Atlanta! Awesome staff, awesome training. Thanks for a great weekend!!

Awesome time at crossfit Atlanta! Great coaches, happy to spread the word of crossfit and take it with me into physical therapy !

I had a great weekend at CrossFit RevX, Sydney, for the Level 1 Cert. Thanks to all the trainers - Brett, Stacey, Danny, Ollie and Kimo.

Amazing time at crossfit kop in PA this weekend met some great people and amazing staff!

What an experience! CrossFit Atlanta treated us like we were all members of that box...thank you Chuck, Nicole, Maggie, Brandon, Bethanie, Jordan and Chris. 2 great days, can't say enough!

Nice work to all the CFMers.

Looking great on first mainpaige WOD, looking forwrd to many more.

Thank you Crossfit NYC for an awesome weekend!!!

Great job Chuck and rest of coaches at level one course in Atlanta. Each of you provided valuable information and great instruction. I enjoyed the weekend and getting to spend time with each of you!

Had a great time at Level 1 Cert at Norcal Crossfit. The instructors made the time go by quickly and made learning all that info very enjoyable! I especially liked the breakout groups and the mini workouts...it kept me WARM! Thank you and I REALLY hope I pass the test so I can help others like you helped me! :)

Desde Mexico!!..Excelente experiencia. Gracias por permitir crecer esta comunidad con excelentes coaches. Amo crossfit!.

Lis is DA BOMB!! I love me some CrossFit Midtown!

Great Weekend at Crossfit KOP! Learned a ton, great job by the staff. Passionate, knowledgeable and great info and mentors.

Gracias Crossfit Santa Fe.. me an dado mi primera erramienta para construir mounstros :) :) :)

Had a great time at the Competitors Course. Tons of valuable information, lots of fun, and got to finally meet some of my all-time favorite athletes I've been following since 2007.

Thanks to Eric O'Connor, Chris Spealler, and Matt Chan

Thanks to CrossFit Atlanta and the CrossFit Seminar Staff,Chuck, Nicole, Maggie, Brandon, Bethanie, Jordan and Chris for and awesome 2 days! Very informative! May the Lord continue to bless y'all with the ability to keep educating and motivating others!

Awsome guide across the crossfit world by Erik Preston and his fabulous staff, with Lance great technique, Carlos monster skill to teach, Adriana and Gabo perfect explanations of Drills, i really pass a great time.

Job well done!! Go CrossFit Midtown!

Had an awesome time at crossfit strong dallas Tx! Great instructors learned alot and had fun.

Awesome Olympic Lifting seminar at CrossFit USD this weekend. I learned so much and had a great time! Thanks everyone!!!

Amazing CrossFit team this weekend in Mexico City. Thanks to the great coaches we had and to my fellow participants, it was just perfect!

CFM lookin sexy!!! PS- Woody was hilarious!

Giving an electronic slow clap for EVERYONE who completed a course this weekend!! Crossfit NYC thank you for an amazing time. Trainers were kick ass!!

Thank you to the staff at CrossFit KOP this weekend. Really learned alot and had a great time. Staff was very knowledgable and very approachable. Thank you.

Thanks Josh and CrossFit NYC for hosting a great Level 1 this weekend! Great job by all trainers - Nadia, Karianne, Keith, Jenn, Bobby and Greg. You guys are all awesome!

What an eye opening experience at CrossFit Atlanta! I learned so many things to bring home to little ol Dothan Alabama! Thanks for the patience and great attitudes! The transfer of knowledge was a success as far as I'm concerned! :)

Muchas gracias Muchachos en el Level 1 de Sta. fe!!! Las ganas que le ponen motivan en grande!!

I am really digging the coments by Bingo! Great stuff! Thanks!

Did this workout on Friday...did a 5x5 deadlift then 5x5 push press

Deadlift: 195-215-225-225-225...that's all the weight I have; could do at least another 20 lbs.

Press: 95-105-105-115-115

Woo hoo! Thank you to CF KOP and to the great Level 1 Seminar Staff for making our Cert a lot of fun. Learned a ton this weekend!

What an inspiring weekend at CrossFit Champions! Can we do it all again next weekend? Simply amazing staff, especially our cruise director, Kurtis! Thank you from the bottom of my squat...which is now lower...thanks!

Hell yeah CrossFit KoP Level 1! Thanks to the red shirts for a great weekend and CrossFit KoP for hosting. Very informative and entertaining. Come on, the "Angry Squirrel"? That was hilarious. Mike, Mat, James, Austin, Mel, Aimee, and the rest - you guys rock!

BTW, what IS Mel's full name?

Shout out to the Nor-Cal level 1 staff for putting on a great cert this past weekend. I have been a crossfitter for the past 4 years and decided it was time to get more involved with being a trainer.
You guys all did a fantastic job and I wanted to give you some positive feedback here on the mother ship. Flow master Justin and his gang of badasses bring so much to the table to help grow our community. I am very grateful for the lessons learned this past weekend and look forward to more certs in the future. Special thanks to Jason for closing his box this weekend... We will repay you Nor-Cal giants by yelling for ALL of you at the Regionals and Games.... Bring that trophy back to Northern California where it belongs!!!! Thanks again!!!!

Great job to the men and women at Crossfit KOP this weekend! Lets spread this knowledge we have gained to the population that needs it. The instructors (Austin Mel Mat Mike and James) were awesome. Great motivators and you can tell they are passionate about what they teach and preach. Thank you for helping me in the beginning of my Crossfit journey.

Hell yeah CrossFit KoP Level 1! Thanks to the red shirts for a great weekend and CrossFit KoP for hosting. Very informative and entertaining. Come on, the "Angry Squirrel"? Who could forget that? Mike, Mat, James, Austin, Mel, Aimee, and the rest - you guys rock! The level of experience, expertise, and passion for CrossFit of this crew was amazing. Couldn't have been better.

BTW, what IS Mel's full name?

Had an amazing time at the Orlando crossfit course. Joe and his team did a great job in all areas of instruction and training. They kept the energy up the entire weekend. The trainers were so encouraging and helpful.

Crossfit KOP staff slayed it! Awesome double feature.

Increíble experiencia que me ayudo a expandir mi perspectiva de Crossfit y lo que se puede lograr mediante el.
Gracias a los Coahces.

Just got home, amazing experience Thanks to Erik Preston and his great great staff!! Hope to see you guys again

This was a great experience, meet

This was a great experience, met new friends and learned things i ignored, tañiste to all staff of México city

Fabulous level 1 training at crossfit strong Dallas !! The coaching staff was amazing!!! So excited!!!

What an amazing weekend at Rainier Crossfit for the CF Kids Course. I had expectations of learning lots of cool and fun cues to teach little ones but what I learned was far more valuable and profound. What a great opportunity it is to be able to help children not only become more fit but also help them in so many other ways; from improved self-esteem, gaining a feeling of accomplishment, better health, nutrition, etc... all in a super fun and safe environment. Thanks to all the great trainers and coaches. Everything you do for CF Kids is priceless!!!

Litsa Olsson
Crossfit Marysville

Wicked course at CF Reebox Stockport....amazing trainers!!

Manchester UK - thanks to Karl, Denise, Maf, Davs and the rest of the fabulous Team for an awesome Level 1 weekend...now let's 'ave it. Cathie x

Had a great weekend with Level 1 @ RevX Sydney. Great seminar staff...real people with real knowledge and passion for their jobs. Thanks Brett, Stacey, Kimo, Ollie and Danny (for those extra reps in Fran - not!!!)

100-110-120-130-140-145 failed on second.
Aud gym

Manchester Rocked!!!!

Fantastic time at the Level 1 @ Reebok Crossfit Stockport. What a training Team!! Surely the World's Best (Go Europe ;))- Thank you Karl, Denise, Maf, Davs, Basti, Danny, Frederi, Marco, Rob and to Karl D for the use of the Awesome facility! You guys brought it!!!! America - please look after Denise for us Europeans! OK now is time to put it all into play!! 3-2-1 go! Thank you Crossfit. (Hope I haven't forgotten any of the fantastic trainers)

M/40/111/6'3"

KG dumbbells
80x5,100x5,130x5,160x5,180x5

Finished with 1 km row

Had an awesome time this weekend at the Orlando level 1.Andy your pretty cool for an old guy, keep up the hard work.

Amazing weekend at stockport manchester uk!! Massive thanks to Karl Steadman DT and Dav.

Karl Steadman, DT, Davs and Crew - you have rocked my world!
Much love to all at Reebok CrossFit Stockport.

m/44/5'6"/140

255-265-275-295-315

Awesome weekend at Reebok Crossfit Stockport, thanks to all the great coaches.

M/36/5'7"/170

225x5, 275x5, 315x5, 335x3(f), 335x3(f)

255
285
305
325
335

Still feeling the effects of the FRAN challenge. Can't lift my arms. Washing my hair in the fetal position this morning was great fun! Level 1 Manchester at Stockport.

AMAZING TIME at the Level 1 in Manchester!! Thanks to all the attendees for bringing their 'A' game :) One to remember! :)

225-235-240-245-250

CrossFit level 1 Stockport Manchester UK. Suburb seminar, excellent tutorials, great coaches and fantastic people. Big shout to Carl Dickson for being an excellent host. Thanks to all involved for making the experience memorable. My CrossFit journey continues... #proudtobecrossfit3d!

I had an absolute blast this weekend at CrossFit Atlanta! All the staff members were fantastic, I thoroughly enjoyed just hearing them speak about CrossFit. There was a lot of serious, "hey you need to pay attention" moments, but there were a lot of moments where the trainers would cut up and goof off with not only the other trainers, but also with the athletes that attended the course. Seeing those moments take place made the weekend tons more enjoyable. The knowledge and insight that the trainers brought to the table was second to none, and I enjoyed every minute of it. All of the trainers; Chuck, Chris, BP, Bethany, Maggie, Nicole, and Jordan all did a fantastic job of training, and provided unparalleled coaching and advice.

Level 1 Reebok Stockport - great weekend, great coaching and learning, great people and great craic. Did that kid end up doing the rugby tackle challenge with Henry Paul?

Awesome Level 1 Cert at CrossFit KoP this weekend! Thanks to the amazing staff I learned so much! One of my best experiences as a CrossFitter. It exceeded my expectations and was extremely informational. Staff was very knowledgable and fun! Thanks so much Mike, Mat, Austin, Mel, Aimee, James, and the interns!

Great time at the competitors course. Eric, Matt and Chris are amazing instructors and people. I learned so much. Grateful you guys made the trip to the east coast! Good Luck in the next few months!! Also a pleasure meeting all the attendees. Great wodding with you all!

HAD A BLAST AT ROGUE FITNESS!! Level 1 course was incredible and Instructors were extremely knowledgable ! Not to mention I PR'd my FRAN time ! Thanks Joe, Joe, Doug, Jesse, and Abi! You guys and gal are incredible teachers!

M/25/255/73"
Just started back into CF..got some work to do
225,315,325,335,355

Such a great weekend at KoP! Thank you to all of the coaches, you guys are amazing!

CFM! Way To GO! You guys are doing great things in ATL!

Had a blast at Crossfit Country in Oviedo... the coaches were phenomenal and there was a nice group of people that left their egos at the door and were there to learn. Great camaraderie, great experience.

Had an AMAZING time at Rogue Columbus this weekend!! Learned so much at the Level 1 course! The instructors were awesome and made the class very fun but extremely knowledgable! Thank you Joe, Doug, Jessie, Joe and Abi you guys were incredible teachers, thank you!

Thanks Gale for providing an excellent facility in CF Strong for our L1 course. L1 course was a very humbling experience, thanks to all, Stephane, Josh, Sara, Spencer, Chase, Scott, Lyle and of course thanks again Gale. Best line of the weekend, "Watch your feet because we're dropping knowledge in here!"-Spencer.

M/24/5'10"/164

225-245-265-275-275

Holy double feature, Batman! Thanks to the CrossFit KOP seminar staff for sharing your knowledge, insight and love of CrossFit with us. It was an amazing and challenging experience, and you kept us smiling both days. Thanks also for helping me find my 500 rep max on anything: a PVC pipe! I learned so much, including how much more I need to learn.

F/51/5'6/120
Dead lifts
105#
115#
125#
135#
145#

154.5-154.5-176.6-187.6-198.7

245-275-285-295-305 (PR?)

CrossFit MIDTOWN is AWESOME! I joined last October, and I have gained a new FAMILY! Lis Saunders is an awesome coach, and a great businesswoman! I look forward to more WODtastic FUN this year!!

Had an awesome time and learned a ton at the Level 1 course in Orlando this weekend. AWESOME awesome trainers - huge thank you to Jenni, Courtney, Bobbi, Joe, Andy, and Dana - you guys were the best! :)

Subbed CF Pickens WOD:
5 rds. of:
10 T2B
10 Power Snatches - 75
10 WBS - 20
10:01 as rx'd

Best CF weekend ever! Had an awesome time, learned a lot, met great people and most of all loved even more Crossfit! :) big thanks to Erik, Carlos, Lance and Adriana!

Go to the CF Games Competitors Course and learn from 3 of the longest tenured, consistently high finishing athletes around!

Eric, Speal, and Matt share all their knowledge of what works for them and other competitors. They are not only great athletes but incredible coaches. The course is professionally done and streamlined.

If you want to improve yourself as a coach or an athlete, then this is the class to go to. Don't go pursuing mediocrity or reputations of other coaches. There is no magic program out there. Get it straight from the best that CrossFit has to offer.

f/30/5'5/128

warm up: 5x 75#, 5x 85#

95-115-125-135-145-155x2

Such an amazing and inspiring weekend in Tomball, Tx. Thank you so much to Kurtis and the amazing crew! I learned so much and can't wait to teach others. Thank you!!! :)

Day 259
M/45/6'0"/190
Made up WOD 121231-"Loredo"
6 rds for time of:
24 squats
24 push-ups
24 walking lunge steps
400m run
Time - 18:30

Thank you CrossFit KOP for hosting CL1 training this past weekend! An even bigger thank you to all of the wonderful instructors for the time they spent presenting, coaching and helping to build our knowledge and guide us we begin our journey as CF Coaches. I came away feeling like I grew in my knowledge but even more that I need to continue to work on myself and learn more to be better as a whole.

M/40/5'11"/206

(Kg) 120-130-140-150(new PR)-160(4 Reps, new PR).

Compare to 121004: 140x5.

Had an awesome weekend on CF L1 RCF Stockport in Manchester, UK. Thanks to Karl and the crew for your knowledge bombs and truly excellent advice and support. Was great to meet loads of new peeps to, looking forward to putting it all into practice

M/30/5'11"/190

Didn't have a clue where to start. 205 seemed like a good idea.

250-265-275-295-305

I feel like next time I'll do better. I felt strong at 305, maybe 325 next time.

M/59/175

255 305 335 355 365 375(3)

Amazing Level 1 seminar at Reebok CF Manchester. Karl Steadman brilliant coach and great at firing us up and making us laugh. Denise Thomas - bad jokes but an amazing coach and genuine love for passing forward the knowledge, Davs best beard, muscle ups and cool demeanour. Hi 5 to Rob, Fed and the other staff. Thank you all genuinely. Hope to see you all again.

I wanna say thank you to Aimee from CF KOP for opening up her gym for the L1 over the weekend and another thank you to all the awesome Seminar staff for giving such amazing, valuable information. They made it very fun and enjoyable! It was an incredible experience to be around such caliber athletes!

Had a blast this weekend at Crossfit Atlanta for the level 1 cert. Chuck, Bethanie, Chris, Maggie, Nicole, Brandon, and Jordan: You guys rock!!! You all definitely inspire me to keep learning and working hard!

M/35/6'3"/200
285-305-315(Tie PR)-325(PR)-330(PR)

Prev:
295-305-315-275-225
205x5

Thanks to Aimee & CF KOP (Bridgeport, PA) for hosting and all of the terrific coaches/interns for taking time out of their lives to help us all improve/learn!

A great way to spend the weekend and am very excited about the next seminar to come!!

M/35/6'3"/200
285-305-315-325(PR)-330(PR)
Prev:
295-305(PR)-315(PR)-275-225
205x5

Cool rowing tips from an awesome Canadian Olympian! Way to go on your Silver Krista!

225
245
265
275
295x3 (not strong today)

2013-01-14: 265-337
2012-10-04: DNC
2012-05-03: 265-335
2011-12-14: 265-330
2010-06-10: 265-308
2009-08-08: 225-250

Made up yesterday's "Lynne" this morning.

ring push-ups/kipping pull-ups

27/27
23/24
20/21
18/20
15/21

Thank you NorCal Crossfit for a great seminar. The Coaches and instructors were very informative and made the lectures interesting. Loved the break out sessions, but he best part was my PR on Fran! :) Now, just keeping my fingers crossed and hoping I passed so I can begin the next step of my xfit journey as a trainer and help others fall in love with crossfit!

Great cert weekend at CF KoP. Thanks to Aimee for hosting, and to the whole crew (Mike G, Austin, James, Mat, Mel, et al) for their energy and passion. Well worth the drive and the soreness. Great to go through the experience with my brother - the family that Frans together, stays together!

Kgs. 110-120-125-125-125
I think I had another 15-20kg to go, but had no more plates.

If any of you want to become a better coach, than attend the CFK course. Great staff as in any cert, but this staff was passionate about coaching, not just kids but coaching us as well. Thanks to Rainier CF for hosting, my dream box.

Had an amazing time at the Orlando Certification at crossfit country. Amazing coaches, incredible group of people and just an overall awesome experience.
Thanks

225- 245- 265- 285- 295 (lbs.)
M/5'10"/195/43

All I can say is the crew teaching the L1 in NYC was second to none. I came out of the class with so much more knowledge than what I went in with. I really had an awesome time and can't wait to use what I've learned from the NYC team to help others improve their entire CF experience! Ill be doing my own slow clap again for these guys!

34/F/5'8"/140ish

135-155-165-175-185

Quiero felicitar por el excelente certificación nivel 1, asi por los magníficos exponentes que nos demostraron lo que es estar apasionados por lo que realiza, si antes ya me gustaba el crossfit ahora me siento mas comprometido a continuar capacitando me en este deporte que cada día me enamoro mas. Gracias Eric, Lance, Carlos, Adriana, Gabo por sus enseñanzas, paciencia y mas allá al demostrarnos el vivir disfrutando lo que se hace. Armando Granados.

single hardest thing I have ever done in my life, and yet was the single greatest time of my life. thank you All KOP instructers had the time of my life!!!!

M/23/175

225, 275, 315, 345, 365x1(Failed to get 2) called it.

242.5 lbs - 264.5 lbs - 286.6 lbs - 308.6 lbs - 330.6 lbs

Felt I could have done a little bit more, but PR anyway!

:D

Feeling strong and you ?

:D Love CrossFit

225
275
295
325
345x1

M/20/160lbs
225lbs x5
295lbs x5
315lbs x5
385lbs x4
400lbs x4

170-190-200-210-225 focused on form today

M/48/69"/199#

155
175
195
225
245

Whatever happened to Kallista Pappas?

100 - 105 - 105 - 107,5 - 105 kg

100
110
120
130 (fail - 2 successful)
120

Scaled for my CoCr & Polymer Knee
Deadlifts: 5 x 5 with 205lbs
Sled Drags for S's & G’s
M/55/6’/205

Disappointed in my preformance - and it was more my grip failing

245-275-295-305(x3)-315(x1)
I feel I know what needs changing with my grip and I also left my lifting straps in my room. Next time though!!

m/last day to be 41/155/5'7"

155
205
235
265
285

Videos arent working on my Droid the last two days. Anyone else having problems with the wod demo videos?

175-185-195-195-195

Kept it light
Still nursing a slight pull on the hamstring

Laura f/50/5'7/155

M/30/5'9"/219lbs

255-275-295-315-345(3x)

Awesome weekend at CF King of Prussia! Learned so much in two days, huge thanks to the seminar staff and everyone else involved!!

M/32/5'8"/185

315
365
375f (3+2, Grip Fail)
365f (3+2, Grip Fail)
355f (3+2, Grip/Mental Fail)

Finished with 3x21 135#, 3x15 185#, 3x9 225# for punishment! My hands are now holy.

Rx'd
205
225
235
245
255

Last set number five was pretty nasty but still closed out all the way

M/32/5'8"/185

315
365
375f (3+2, Grip Fail)
365f (3+2, Grip Fail)
355f (3+2, Grip Fail)

Finished with 3x21 135#, 3x15 185#, 3x9 225# as punishment! My hands are now holy.

Thanks to all the awesome coaches at the Level 1 at CrossFit KOP. Had a great weekend and met some really awesome people. Hell yeah.

210,265,295,320,340

43/m/186 - Crossfitter for 3 weeks & still working on form.
135-185-205-225-265

225
255
275
295
315

225, 245, 275, 315, 315(f) finished up 225#

M/37/190

205
225
245
255(pr)
275(pr)

m/38/179

Didn't warm up enough for 30 degree day-note for next time.
Used 1.25" Bar (harder to hold)
5@230 Lbs.
5@250
3-fail@270 form started to go away.
3-fail@260 form started to go away.
5@250

M/32/185

Very new to Crossfit and Weight training in general. I am loving it and can't get enough! Still working on my form but getting the hang of it.

135-155-175-185-195 X5

Still struggling with cleans and snatches...work on my form with PVC everyday!

M/27/6'1/170LB

225-245-265-265-265

Felt like any more weight and shoulders would begin to collapse.

NorCal Crossfit CF-L1 was AMAZING!! So informative and helpful. Justin was fantastic at giving all the lectures and adding humor to make it fun! Pat, Jason, Hollis, Dan, and Michelle were wonderful with the break out groups. Eye opening experience into the world of CrossFit! Can't wait to use my new knowledge to help other excel in their fitness goals!

Today was a Strength day for us in Squats. So we subbed Deadlifts with Squats, but stuck with the 5 rep per set model.

me - 185, 225, 255, 270, 290F, 275 x 4

nephew - 135, 185, 225, 240, 255 X 1

26 / M / 5'9" / 140lbs

225-225-225-225(3+2)-210

I think I could have lifted a bit more, but my grip wasn't having it. I reduced the weight in set 5 so I wouldn't drop it, then realized that I probably could have made 225 again if I had used a mixed grip (or had some chalk). Dang...

225-245-265-275-285 (almost certain this is my max considering the form)

21/ M/ 5'10"/ 180

225-315-365-405-455(3)
Couldn't hold onto the bar anymore with my finger in a splint( dislocated middle finger playing a pick up game at the Y

5 x 225
5 x 275
5 x 305
5 x 315
3 x 345 (was old 1RM)

M/31/200/72

295-315-335-355-375

245/265/285/305/325

32m/5"11/85kg
#1=5x80kg [176lb]
#2=5x100kg[220lb]
#3=5x110kg[242lb]
#4=5x120kg [264lb]
#5=5x130kg [264lb]
#6=3x135kg [264lb] (Called it)

Big thanks to NorCal Cross Fit! Killed it this weekend!

Whatever happened to the motivational quotes posted with the WOD!? BRING IT BACK

M/43/174/84

198-220-242-264-286

135/155/175/185/190

M/33/5'6/169

115-135-155-185-205(pr)

Cashed out with ELIZABETH
21-15-9
135lb Clean / Ring Dips

8:40

M/35/5'70"/205
CrossFit Leblon Rio de Janeiro
Load: 115 / 135 / 155 / 165 / 175

Great job KOP Level 1, awesome job everyone, good luck to all!! Alex

M/36/ 5'9"/ 172 - CrossFit Leblon - Rio de Janeiro - Brazil
loads: 115 / 135 / 155 / 165 / 175

(F) / 5'38''/ 118 - CrossFit Leblon - Rio de Janeiro - Brazil
loads: 65 / 95 / 115/ 135 /165 (2x).

F/ 5'38"/ 118 - CrossFit Leblon - Rio de Janeiro - Brazil
loads: 65 / 95 / 135 / 155 / 165 (2x)

F/24/5'9/168

123-133-143-173-203(f)

M/33/5'9"/225

225-225-225-245-275

6th WOD, 1st post, and its been over 10 years since I deadlifted. I feel great! A little rickety too, but great nonetheless.

315-315-335-335-335. Then did 5RFT of:
225# dead lift 5 reps
10 burpees. Time 4:43.

M/32/5'9"/170#
Deadlift 5 * 5 * 5 * 5 * 5
202.5 * 225 * 247.5 * 270 * 287

M/24/5'6"/125

Deadlift
5-5-5-5-5
Kgs : 63.5-68.5-73.5-73.5-78.5(1)
Lbs : 140-151-162-162-173(1)

PR

Rx'd
205
225
235
245
255

Last set number five was pretty nasty but still closed out all the way

A unbelievable experience at CrossFit KOP! Was coached and taught, instructed , and tested by some of the most amazing coaches and interns! Met some great future trainers and box owners too, growing the industry of functional fitness.

Cfwu x1

135
155
175
195
215

Cfwux3
Brock
225 255 255 225 255 285(1)
Seb
185 225 255 275 285

135/155/175/175/175
Weak was very sore from last two wods

M/28/178.8

185x5
205x5
275x5
315x5
325x5

Feel good, probably could have gone a little heavier at start and end.

M/30/185
225
285
305
315
325

did karen just before/ 8:19 rx

100kg-110-120-125(PR)-130(PR)

135-5, 225-5, 315-5, 405-5, 425-5 on a navy tanker at sea state 1.

M/29/143# (65kg)

kgs: 130-145-150x3-150x1-130
lbs: 287-320-330x3-330x1-287

5kg/11lb PR

All weights in kg:

Harry: 90/100/120/130/130

Roach: 60/70/80/80/85

Issa: 50/60/70/80/80

(F) / 32 / 5'58''/ 160 - CrossFit Leblon - Rio de Janeiro - Brazil
loads: 65 / 95 / 115 / 135(2x).

130114 : 130/135/140/135/130
121004 : 110/120/130/130/130
120503 : 110/110/110/110/110

6'1" 215# M

315, 405, 465, 495, 525

Had an AWESOME time at CrossFit NYC this weekend. The trainers were inspiring and always had an answer for my endless questions. Nadia, Karianne, Jenn, Keith, Greg, and my boy Bobby were all brilliant. Congrats to everyone who made it through the weekend! Can't wait to get my results!!!

365-385-405

Stopped there. Could have gone heavier, just not tonight. Try starting lower, and making bigger "jumps" between sets next time (i.e. 275-325-375-425-???)

Combined the "Lynne" and today's WOD. First time doing heavy dead lifts in a long time so I was happy. M/36/5'11"/185

Bench @ 185 21-15-14-11-12
Pullups (strict) 17-12-11-9-9
Deadlifts 185-205-225-245-275

M/ 38/ 136 lbs/ 5'-6"
I was a bit tight and stiff starting this WOD
I did a decent warmup with burgener warmup, DUs and regualr stretching, as well as a bit of concentration on the hamstrings and glutes.
95 lbs x 10 super slow and low
135 lbs x 5 super in control, working on activating the posterior chain
185 lbs x 5
215 x 5 (grip is what needs to get a little broken in, as it's my limiting factor usually)
235 x 5 focusing on great movement and exploding up after tensioning the bar (left arm is tight and shoulder and elbow aren't fully extending, which sets me a bit off center)
WOD REAL SETS:
255 x 5 (great speed and not too hard at all)
275 x 5 (same)
295 x 5 (felt great)
305 x 5 (felt good... I really thought I had a bit left and movements were solid, & grip was o.k.)
315 x 5 (went o.k., with all reps unbroken and decent speed, but I may have rounded slightly because I started adn was adjusting my grip.)
I was focusing on keeping my shins really vertical and my posterior was working well for the heavier sets

POST WOD:
I did 4 rounds with about 30 seconds rest inbetween each of:
2 x 50 foot plate drive on floor (70, 80, 90, 100 lbs) I was going with good speed and only stopped for a few seconds at the 50' mark and then came back. Nice posterior burn at. Good stretch adn then home.

Had an awesome time at the L-1 cert this weekend in Tomball, TX. Great group of trainers there who all did a great job and added something different to the weekend. Special thanks to Kurtis who kept us engaged and focused throughout the entire weekend. It was also fun getting to meet Dave and Camille and watch them throw some weight around at lunch.

Awesome weekend!

Stopped short to save low back. Weight felt light
135x10
185x5
225x5
245x5
265x5
185x5 squat clean

205-235-245-260-270(x1)

M 42/192/6'0"
205 255 305 315 320.
As rxd.

M/53/153/1-1-06

255# Straight across (PR is 270)

Did 150 x WBS, then worked to 295 x 5 DL. 480th.
10/4/12:
Tweaked low back getting 135 off the rack. Warmed up w/ back ext/squats, worked up to 275x5 for a couple sets but not a good DL day. Luke.
5/5/12:
5 x sets of 315x 5, PAC
6/11/10:
255
265
275
275
285
AM, garage, patchnight. clean paleo for a week now

M/22/6'0"/180

245-275-295-315(PR)-335(PR)

185,205,225,245(PR),265(PR)

20121004:
175,185,205,225,235

245-250-255-260-245

225/275/295/315/315

Hurt my back recently, which is what led me to crossfit because i was resting and thinking about a change in workout philosophy. I have done 300lbs but my hamstring like to tighten up during heavy deadlifts. I hope that as I continue with crossfit, they will loosen up. but below is what I did. I feel confident in my next try.

185 x 5
205 x 5
225 x 5
245 x 5
255 x 5

I also did the next sets because I felt I needed some extra work because i could not reach my full potential in the deadlift.

135 x 10
165 x 10
185 x 10
225 x 5

135/155/185/205/225 grip wasn't strong enough, had to readjust every rep @ 225
last time: 95/115/135/165/185
recovering from a broken leg and trying to figure out what I can do properly and safely

185, 205, 225, 245(x3), 225(x2), 225

M/25/6'0/185

275
315
335
345 (x4)
345 (x4)

M/35/6'/206
275,295,300,315(4),315(4)
Hands slipped

225, 245, 265, 285(PR), 305(F)

5-5-5-5-5
135 Cleans
Then
5 X 10
Dips
Then
30 K's to E's
Then
.5 Mile Run
Then
25 Box Jumps
Then
25 PushUps

M/22/5'11"/184

315-335-355-375-385 PR

fifth set was touch and go. either way 375 is a PR, at least since I've been recording in the comments since June 2012. was wondering why my DL has gone down over the past few months and after watching the demo video realized how bad my form has been lacking recently. touch and go kills your power and strength. need to control and stop the weight on the ground.

M/30/68"/135 lbs

135
175
195
225
235 - failed on third

M/49/5'8"/212

Strength Day - Dead Lifts
#225 = 5 reps; #275 = 5 reps; #315 = 5 reps; #365 = 2 reps (fail); #315 = 5 reps

Good stretch day

M/49/5'8"/212

Strength Day - Dead Lifts
#225 = 5 reps; #275 = 5 reps; #315 = 5 reps; #365 = 2 reps (fail); #315 = 5 reps

Good stretch day

m, 6'5", 230, 29

245, 275, 285, 300, 300

Ran out of plates at home, felt like I could have gone a lot heavier...

CF Coaches prep @ NorCal was the best!!! FIrst off the facility is great and the coaches were amazing. I recommend it for any coach no matter how long you have been doing this. It will help with you quick cues and eye for mistakes.

205/225/225/245/280 (PR)

In keeping w the WOD post and then an excuse trend....

Sun was in my eyes.... Did Fran/ Karen/Lucy right before... I broke my neck a week before and had a hamstring transplant yesterday..... So could have done the 400lbs like everyone else otherwise..... Maybe next time but will prob get a hangnail....

M/37yrs/190/5'11"

235
245
255
275
295

215
235
255
275
295 (5x pr)

Another 10 pound increase over last time. Grip is getting difficult at these weights, but felt solid otherwise. Started mixed grip in the middle of set 4.

5x5 DLs = 225-240-255-245-245

Working back to 300+ after straining back on DLs Oct 2012

5-7 k2e in between sets.

c/d - 50-sec handstand against wall, 1000m row (3:40.1), 500m slow 2:18

M/27/6'0/185

245-265-285-305-325

275, 315, 325, 335, 340

Compare to:
121004 - Snatch 1-1-1-1-1
155, 165, 170, 175, 180(f), 180(PR)
Deadlift 5-5-5-5-5
275, 305, 325, 340, 340(PR)

120503 - 275, 295, 305, 315, 325
Jessica - 205, 225, 235, 240, 245

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

090808 - 225, 250, 265, 275, 280

rod (rehab from injury) 95,115,115,135,155
molly 55,85,105,135,155
cale 225,275,295,315,325
kelley 105,125,175,185,205(2)

m/53/158
177,223,246,

345-355-375-380x2-365
Touch and go well below my pr just got over the flue a week ago so that's what I'm blaming it on 8-) oh and the cold haha
M/36/180

M/30/6'5"/220

335
345
350
350
350

m/43/165
315
325
340
355
360
as Rx'd

Little behind schedule:
M/21/6'1"/185
295
345
395
405
415

M/29/72kg
70
75
80
82.5 (PR)
85 x 4 then failed fifth (mental)

5x5x135 vs
5x135,185,205,255,290 10/6/12
5x135,205,255,285,290 5/8/12
5x135,185,205,255,285 12/21/11
5x135,185,205,255,285 6/14/10

1k run wu 4:56. abmat x 15 after.

sore hamstring, but did it anyway to see what I could do.

big improvement. It must be the kettlebell swings...

175-225-275-295-325(f on fifth rep ;0)
Then worked back down the ladder starting at one and adding 2 reps per weight decrease:
1-325, 3-295, 5-275, 7-225,

Then 20-135 to wear myself out.

I'm a day late

205x5
225x5
245x5
270x5
295x5

M/5'11/180

m/41/6'4"/225

Used Wendler's 5/3/1 to get percentages for first 3 sets. Loaded last 2 sets based on first 3 results:

210-245-275-300-315(4)

275# all sets, done at the top of each minute (explosive)

M/26/5'11"/180#

250, 275, 300, 325

Felt like garbage, still sore from 150 wall balls, finished with 3 sets of 5 of 225# focusing on form.

215, 255,285x1, 245, 225, 225 wacthing video helped. My bar was four inches from shins. I found out I had a bad form. Thank you again. My ninth CF workout.

275
315
325
335
345(PR)

focused on keeping the bar close and staying on my heels and seemed to help

M/37/5'11"/195lbs

240, 280, 315, 335, 365

275-295-305-315-325

Did on Monday Jan 14th
maxed at 300lbs
4th round did only 4 reps

135/155/175/185/190

M/35/205/6'2"

275
295
315
335
365 (2+1+1+1)

Nice to get that 365 back up off the ground. Goal is 405 this year. I want those 4 plates on there!!

M/175#/5'8"

205
255
305
325
375(fail)
Set 5
355
355
345
345
345

315-365-385-405-425

275 285 290 290 290. At home, so used all the weight I had.

405-425-455-475-500

5 minutes rest in between sets.

225 235 245 back not feeling quite right
195 195

I loved the level 1 course at reebok CrossFit Stockport, the staff are amazing and an amusing bunch, thanks guys!

125-145-165-175-185

44/m/176cm/73kg

130-140-150-145-140 kg

Like last time. Touch and go, breath on top. 150 felt like it didn't look very good, so I refrained from trying a new PR.
Done right after 1RM front squat PR @ 108kg

Metcon (chipper) in the morning.

135, 225, 245, 245, 255 (2 reps)

M/43/5'8"/175

260-265-275-280-285

M/21/205/6ft 1

450/490/530/570/600 PB

77-87-97-102-104 kg

110-125-135f on 3rd. No chalk

Awesome course over at Reebok CrossFit Stockport! Massive thanks to Karl & Denise's Army of Legends for top coaching

Tam 135
Jason 235
Aaron 57.5
Ricky 130
Connor 130
Abby 135
Bubs 180
Amy 165
Lil Kim 155
Amanda 135 (sumo)
Katie 135
Alison 175^
Master P 95^
Murley 175
Mrs. Pip 185
Mrs. Carey 185
Mr. Carey 215
Sim 235
Jamie 105
Mama V 125
Pudge 135
Sandi 135
Crystal 105
Tara 200

185-205-215-225-230 (4 reps)

225 was my previous PR so maintained it I guess. Grip failed

M/ 32/ 5'11"/ 232

Finally something up my alley
405
405
425
455
455 (3)

185
225
255
285
315

185, 255, 275, 295, 315

DLx5: 135, 185, 235, 250, 260
+5lb

315, 335, 355, 365, 375

315, 335, 355, 365, 375

325.. Start off heavier next time.

275
315
335
350
360pr

@ CFC

275
285
295
305
315

1/19
10x135
5x185,205,225,245,250(x3)
DL has gone down considerably.

315# grip and general weekness kept from pulling more

60,70,80,100,104 kgs

Losing grip on 104.

M/168/5'7"/33
225, 275, 300, 325, 345

275 x 5

315-335-355-360(pr)-335

M/47/6'/198 lbs.

DL 5x5--135,155,185,225,275

CF newbie, still developing form/technique in my garage gym. Probably could have gone higher, but didn't want to risk injury. Need to be more comfortable with the lift first.

225#, 245#, 255#, 265#, 275#

315-335-355-345-345

m/34/5'8"/170lb

305-315-325-345-355

pr-350

75 x 10
95 x 9
135 x 8
175 x 7
195 x 6
225 x 5
245 x 5
265 x 5
285 x 5
300 x 5

m/42/5'8/240

m/39/5'9/181
CFWU-3. No PU - shoulder hurting. Monkey touches 2nd. Superman. Burgener. Row 500m.
225X5 WU.
325,335,345,360,370-PR
Had to regrip after #3 on last set. Good job overall. Good job staying on heels, keeping chest up, rotating feet out.
10/4/12:325,335,345,355,365-PR
5/3/12: 315,325,335,350,360-PR
12/14/11:305,320,330,340,355-PR
6/10/10: 305,315,325,335,350-PR
8/8/09: 305,315,325,335,345
7/08: 275,295,315,325,335