Thank you for posting tomorrow's WOD early. Those of us on the East Coast who work out early in the morning are very happy right now.

Kind of scary! As I was doing the WOD for Tuesday, I was thinking,"Man, do I need to work my front squats!"
I didn't know Coach was a mind reader too!

I'll be moving to Germany in a month or so. So if you could post the WOD a day early, that would be awesome.

I have a question. I recently hit an overtraining spot in my training, took a little more than a week off, and have come back. I ran an evalution on my performance abilities and for the most part am just as good as when I left. But I have seen a big plung in pull-up ability, i.e. went from being able to do 21 straight to about 16. whats up? thanks in advance.

As a suggestion to those wanting the WOD early: I always just lag behind by a day, this ensures I will always have the lead time to figure out substitutions (or in the case of my first wall-ball WOD, make the equipment I need) and arrange the 'home gym' tailored to the specific WOD.

Did a fun command PT today that I thought you guys might enjoy. We separated up into teams of six and ran 5.8 miles with a 40 pound rucksack on. Throughout the course I posted stations of exercises to do with the added weight. We did burpees, squats, pushups, lunges, flutter kicks and pull-ups. It was a race, but you had to do each exercise as a team and finish as a team.

It was surprising how many people were able to do pull-ups with 40 pounds on their back. The exercise that was the most difficult with the added weight was the burpees. It was tough but everyone seemed to enjoy it.

I will do the WOD this afternoon.

185lb.x 3
205lb.x 2
225lb.x 2
245lb.x 2
255lb.x 1
255lb.x 1
255lb.x 1
265lb.x 1
275lb.x 1

Reluctant to go too heavy, had no spotter,
also could have been a little deeper.

55 kilos all the weight I have. Butt to grass full squat, felt great and will probably hurt tomorrow.

After reading the artical by Dan John about overhead squats 15 reps body weight, you have to be one mean animal to achieve that.

Warm-up:
Joint Mobility
Snatch warm-up with a light bar

Power Snatch + Overhead Squat:
3x65#
3x95#
3x115#
2x135#
1x145# (new PR!!!)

Squat Clean and Jerk
3x95#
2x115#
2x135#
1x155#
1x185# (cleaned it but couldn't Jerk, yet)

Back Squat
3x135#
3x185#
2x225#
1x275#
1x305#

Finished with:
2 two minute rounds of H2H drills with a 36# KB

P. S. I love low rep days!!!

Bodyweight -- 185 lbs

on days when i've got jiu-jitsu (last hour of class heavy rolling) is it ok to do the WOD or is it going to be too much training.

3-135
2-155
2-175
2-195
1-225
1-235
1-245
1-255
1-265 Have a long way to go on these considering I can power clean that much, and 265 was pretty tough.

Can't hold a bar using my fingertips, so I tried the old crossed arms bodybuilding style. What a difference! The bar was rolling and unstable; no wonder I hated doing front squats during my bb days. To make up for having to use light weight, I held each rep at rock bottom for 3 seconds. Also setted in finger pullups, extra deep angled parallette bar pushups & db military presses (yes, I can do p-bar pushups and presses!). Can't do anything off the floor; hurts my hand too much.

65x3
75/85/95x2
105/115/125/135/145x1

Pullups, pushups, presses - 9/6/6/6/3/3/3/3/3

1x20 5# left hand cb low swings (can't hold cb with little finger)
1x20 15# right hand swings to order

275

I am leery of my legs getting bulky so I did 3 sets of 10 with 30# after a 3 mi run. I suppose a better sub would be to do the sets to failure with the lighter weight. I just didn't have it in me. I am so glad tomorrow is a rest day! Thanks jimc for the idea to lag the wod by a day.

Steve in NC

On your hard jujitsu days drop the intensity of the WOD. The best option would be to separate your strength and conditioning sessions and skill practice. If it is a low rep day (like today) do your max strength workout right before JJ practice. Also if you cannot separate the two, alternate them -- one day do your conditioning first (you may opt for rolling with lower lewel guys after that and slowly working up to higher level guys, so you can perform well even when tired), the other day do you sport practice first. You have to play with the level of intensity either way: one hard, one easy or the opposite. Hope that helps.

Norma

If you are afraid of your legs getting bulky, you should keep your reps low, weghts high and avoid fatique and failure! Just rest more between the sets and do not go higher than 95% of your max. Check out Pavel's "Power to the People" at Dragondoor.com -- lots of good info! Hope that helps.

worked up to 330
my best is 360 but i've been dealing with a groin & hip flexor strain and haven't squatted heavy for 2+ months so I'm happy with it.

My girly Christina joined me in the WOD for the 3rd day in a row!

We warmed up with samson, situps, gh raises from floor, pullups, dips, 30 sec L-sits, and handstand drills.

Then Christina racked up 55lb (she's lil and she wants to stay that way) and did 6,4,4,4,2,2,2,2,2. Then she practiced back squats with the same weight and went home.

My loads:
3x 95lb
2x 115
2x 135
2x 155
1x 175
1x 185
1x 195
1x 200
1x 205

I got real shaky in the end and had a couple bad drops when re-racking after the last two sets.

I hate low rep days... cooled down having fun with the toys: got a great 3-inch diameter concrete cylinder that weighs about 50lbs, tried doing some cleans with that, also got out the 20lb med ball and the clubbells, and did some OHS with bar.

Until next time -

ps. my bdywt is 140lb

BW=145

3x105
2x115
2x125
2x135
1x135
1x145 (fail)
1x140 (fail)
1x135
1x140
1x145
1x150 (fail)
1x145

Remembering the wisdom of J. Walsh concerning low-rep days, "every set is a work set", I worked up to heavy singles (for me anyway), then started the WOD. All reps way below parallel, much deeper than any previous front squats. Form is coming together.

3x175
2x185
2x185

(mental failure with 195, couldn't get out of the hole, dumped)

2x185
1x195
1x205
1x215
1x225 (dumped, stuck in the hole)
1x225
1x225

1-135
2-185
2-205
2-210
1-225
1-235
1-245
1-255
1-225

185, bw 155

185x3
205x2
225x2
225x2
245x1
265x1
275x1
295x1

BW=185

Rough day today.
Front squats have to be my worst lift. I can't get the rack at all. Started at 135, went up to 185 and then went back to 135 to concentrate on form. I think I'm going to add front squats with just the bar to my overhead squats in the morning.

3 - 135 lb
2 - 145,155,165
1 - 175,185,190,195,185
10 lb PR for me.

3 x 205
(2 x 215) x 3
(1 x 225) x 4
1 x 230
Bodyweight = 165

I believe I've finally got the grip/rack down on this. WOD was workout #2 for today...did a run (3) - swim (2) - run (3) early this morning. Swim was continuous but every 5th 200 was done as a 200IM (w/heads-up free subbed in for regular free).

Front squat
3x 115#
3x 135#
2x 155#
2x 155#
2x 155#
1x 165#
1x 165#
1x 175# (previous 1RM)
1x 175#
1x 185#
1x 195#

Weight felt much more centered than last time, able to really push through the heels.
Finished with some glut-ham sit-ups and back extensions, L-sits and pull-ups

3x135,2x145,2x155,2x165,1x175,1x185,1x195,1x205,1x215
one rep max in oct was 155....cool

Crossfit warmup

185 - 3
205 - 2
225 - 2
245 - 2 (done as 2 sets, failed consecutivly)
245 - 1
265 - 1
275 - bailed
275 - 1
285 - bailed
285 - 1
135x12

feeling pretty lousy the last few days. really lethargic - no energy to speak of. i won't even post today's results. i think it's time for a week off.
have a good week everyone!

New to Crossfit, I've been doing it for a week now, have a question, my lower back is sore from yesterday's WOD. I don't know if it is from poor form or just muscle soreness. Does anyone else have any soreness from yesterday?

By the way, great site/concept!

3x185
2x205
2x225
2x250
1x285
1x305
1x325
1x345
1x365
all sets were to a 12in. marker except 365 was to 14 in. marker

135
145
145
155
175
205
205
215 (failed first time, got it up second time)
205

3x175
2x185
2x195
2x215
1x225
1x245
1x255
1x260
1x260

I think I need to start a little heavier.

Wife:
Warmed up w/ 45# cleans
3x65
2x75
2x85
2x95
1x105
1x110
1x115
1x120 - PR - 88% BW
1x120

Played an hour and a half of racquetball (avg HR 160) and then did front squats:
3-135
2-185
2-205
2-225
1-245
1-265
1-285
1-315
1-315

Warm up:
Versa-climber 10 mins. light, skipped 2x2 min. rds., dumbell snatch 50lbsx5 reps. each arm, front squats, using just the bar 1 set x 10 reps,
95lbsx10
115x8
135x6
185x4
Actual workout went like this:
3x200
2x210,220,230
1x235,240,245,250,250

Pullups: 8,6,4,4

A little cautious to go too heavy on the squats, it's been just over a year since back surgery to fix a herniated disc. Will take time to build confidence
Loving the Crossfit workouts
Steveo

3@155
2@175
2@185
2@195
1@205
1@215
1@225*
1@225*
1@225*
*failed...meaning couldn't go ass to grass.went to about parallel..I assume we consider that 'failure'

bw=160
3-115
2-135
2-145
2-155
1-165
1-175
1-185
1-195
0-205 (fail)
1-205 (could have gone deeper, but I'll take it)

3 x 115
2 x 135
2 x 145
2 x 155
1 x 165
1 x 165
175 (fail)
1 x 155
1 x 160
1 x 135
PR by at least 20#, but I pulled a rib muscle. I might be taking a little break from cf.

3 x 180
2 x 200
210 (fail)
200 (fail)
2 x 180
2 x 180
1 x 180
1 x 180
180 (fail)

I don't think I'm going to be able to walk tomorrow.

Crossfit HQ workout today:

four rounds:
run 400 meters
walking lunge two steps, five air squats for the driveway (about 30 lunges total for my short little legs
pull ups
push press

The pull ups and push press reps were 24, 21, 18, 15

Got some really good instruction on my pull up form and my lunge form - gonna feel that "advice" tomorrow!

This was a disappointment for me. I had to hang clean the weight each time. I was striving to get my forearms parallel to the ground--the flexibility wasn't a problem. I think I had the proper position, but when i got to the singles the hard part was putting down the bar with control. I started with 95# and stayed at 120#, much to my chagrin. I think I may be way off-base. Any advice would be appreciated.
-Brandt

Did yesterday's workout first:
Finished with 3 and 1/2 rounds. Forgot how hard it is to move 250 in the the HSPU's. Anyways, I had to regroup and get some grub.

Today's afternoon effort:
185 - 3
225 - 2
245 - 2
255 - 2
265 - 1
270 - 1 not deep enough and felt the hip tighten(spasom) again. I need some neuromuscular therapy on this one. I was hoping to be around 315 to 340 range.

ran an easy mile w/ boots in the morning and worked on OH squats w/ a broomstick.

since my pst was delayed a week, i did a octathon of 'big' lifts. not a lot of weight, but it was nice to do these lifts after missing the last 16 or so wods due to pst training. and yes, Dan John's article influenced today.

Deadlift - 10x135
Hang Power Clean - 10x135
Box Squat - 10x135
Front Squat - 2x9x95/2x6x115
Jerk - 10x115
Romanian Deadlift - 2x10x95
Overhead Squat - 10x45/15x55/2x10x65 (1st time w/ these...1/4 of the way to 15 BW reps, haha)
Curl Grip Power Clean - 2x6x95 (first time w/ these)

then swam 1000m

Well, I didn't get to see this before going to the gym, so I ended up (by chance) doing this workout as deadlifts, rather than front squats.

Made it up to 385 (my usual PR) and then *almost* got 405. (I know, "almost" doesn't count, but I still got it higher than ever beofre (most days, it feels like 405 is welded to the floor; today, I got it to my knees before I lost "form" (back rounded out) and I let it go rather than pull something)).

Even though I missed my goal (405 DL for the year at a BW of 155), it was closer than ever . . . I'm pretty sure I can do it before year end.

bwt 110
3x65
2x75/85/95
1x105/115/125/135/145

Warmed up with a couple sets of 1pd kb snatches; 3-5 snatches between each squat set. Finished with a set of 10, and then got 3 barbarians with each grip with the 35# club.

175X3
185X2
190X2
195X2
205X1
215X1
220X1
225X1
230XFail
Brushed the side of the rack with 230, that stalled the lift and I had to dump. I think I could have gotten it. 225 is where I maxed last time on these. Finished with a trip up my new rope and some back bridges.

BW: 175

3x135
2x145
2x155
2x165
1x175
1x185
1x195
1x205
1x225(Definitely a PR for me)

Last time I tried these I had a hard time with the rack position. This time it seemed to come together a lot better. My balance also seemed MUCH better on these. They felt better than they had before.

Finished with 4x10 pull-ups, 4x10 HSPUs and 3x5(each arm) one arm barbell snatches up to 75#. I really enjoyed doing those.

3 x 135
2 x 155
2 x 165
2 x 175 (switch to cross arm hold)
1 x 185
1 x 185
1 x 195
1 x 195
1 x 205

I really need work on racking the bar. I just can't hold it right for front squats... any suggestions on how to improve this, please email them to me! My back squat is around 500 right now so this wasn't much of a leg workout at all!

-Philip

No bar or weights for me to use today. . .

Subbed Pistols instead, since my max is about 2, this seemed like a pretty good sub.

After each set I did a 30 second L-sit, to help work some of the core muscles. My knees were straigh the first set, the rest were bent knees (at the end my quads weren't even parallel).

3x95
3x115
3x135
2x155
1x185
1x195
1x205
1x215 deep, full, slow squats. I went for perfect form.

3x135
2x155
2x155
2x155
1x165
1x175
1x165
1x165
1x165

I warmed up with light squat cleans and front squats. I am so sore from yesterdays cleans! I am not good with the front squat so I subbed back squats.
3x135
2x155
2x175
2x185
1x195
1x205
1x215
1x220
1x225 *failed...couldn't go to parallel

Chris worked up to 75lb with good form. I am so glad tomorrow is a rest day.

Started with 40 and worked up to 158. (I'm a beginner.) Body weight is 130.

My brother and I worked out tonite.
He is a wrecking machine, I tried like hell to keep pace....whatever.
Brian Aaron
BW: 247 BW:276

3x225 3x255
2x255 2x275
2x275 2x285
2x285 2x315
1x315 1x335
1x335 1x355
1x355 1x375
1x375
His extra set was just to piss me off.

Dave k.-

Great poem from yesterday, I've seen WOD's inspire all sorts of interesting things, but not poetry. that's new :)
__________

I did yesterday's WOD today (the flu got the better of me on tuesday):

20 min
4 sets 10x 85# cleans & 10x 75# military press
+10 more cleans

Did 1000m row warm up and 1500m cool down

Reed,
There are a couple of things you need to consider refering to you pull-up. What was your battery of tests you performed before the pull- up test? I just took a week off and I performed a pr in the pull- up. Try doing your pr at the beginning of the workout when you are fresh. If you are a kipper your rythm is most certainly off. You shoud be able to pr after a week of rest.

First time working front squats, my legs could have handeled more. I'm not at all use to the rack position yet.
Height : 5"8, Weight :150
3-135
2-155
2-175
2-195
1-215 (Peak)
1-215 ( Had to Dump weight while trying to go below parrallel)
1-195
I have to get use to the rack position.
1-195

Reed,
(since someone else shared some thoughts w/ you this low in the post, i figured i would too...)

ive noticed that after a break in pullups, my max is always low. that being said, ive also noticed it comes back quicker than you would expect. i know youve probably heard it plenty of times, but you need the rest. need it to get stronger. need it to avoid getting stale. need it to get refocused. furthermore, it is important to know your personality...i.e. if you are an agressive, go-get-em type, you probably need to impose rest on yourself in order to continue progressing/avoid injury/etc etc (the flipside is the less active type who needs to impose discipline...which i assume does not apply to you). rest is important and the pullups will come back, not to worry.

I think I held the bar right. Not sure.

3 x 95
2 x 105 x 3
1 x 115
1 x 120
1 x 125
1 x 130
1 x 135

Held the bar on my shoulders, was almost touching my throat, hands crossed across my chest holding the bar in place. Definitely a different feeling from back squats, having to use the lower back to stabilize the load more.

First time with the front squat. Hardly worked my legs at all as I seemed to struggle a bit with the rack position. Felt like poor flexibility in the shoulders.

3x95
3x115
2x135
2x135
2x135
1x135
1x115
1x115
1x115

3x145
2x155,175,185
1x195,225,235,245,270

I was amazed. I started out low because I had no idea I'd be able to do this much. 3 months ago I did 3-rep sets of the Front Squat and 155 was all I could manage. Today I did almost twice that for a 1-RM.

3x135
3x185
2x205
2x225
2x235
1x245
1x255
1x255
1x255
1x265

swung in after work and pounded this out real quick last night. first time ever doing front squats...
wu-15x2 45#
3-95
2-100 all sets
1-105
1-110 for 3 sets
1-95
i hang cleaned the bar into position on each set. if i had been using my noggin' i would have just walked it off the rack like ya do for back squats. been a couple long days at work!!

3x115
2x135
2x135
2x155
1x175
1x185
1x185
1x195 (fail)
1x185
1x190

Had to sandwich this one on top of yesterdays cleans and HSPU workout.

Did all the reps with 55#

Adding any weight would have required a spotter which, apparently is hard to get when you are a lone woman doing the WOD at the Gym. Huh.

Two times through warmup: OH squats (no weight) * 15, pullups * 6, pushups * 10, situps * 15
3-115
2-125
2-135
2-145
1-155
1-165
1-175
1-185 (fail)
1-180
1-185
1-190 (fail)

bwt 175lbs

135 x 3
185 x 2
185 x 2
195 x 2
205 x 1
215 x 1
225 x 1
225 x failed
215 x 1
215 x 1

Ugh! My numbers pale in comparison to what's posted!
I will face facts, my legs are a glaring weakness right now. I know why. For years, I always just lifted what was easy for me; shoulder lifts, pec-deck flies, curls, etc. The junk lifts every yahoo does in the gym. Then I went "cardio" and ignored lifting altogether. No matter what, I hated working my legs/posterior chain because it was too hard. Now that I've been doing CF for the past 6 months, faithfully, I am creeping up on real fitness in the lower half of my body. As I said earlier, I needed this workout!
Enough yapping: post results.
warm up 3x65, 3x75, 3x85.
WOD:
3x95
2x105
2x115
2x125
1x135
1x135
1x135
1x145
1x155
Last two were to paralell. This is the first time all reps went ass to grass, except 145 & 155. Feel good that my form is improving!

3x135
2x155
2x185
2x225
1x245
1x255
1x265
1x270 (fail)
1x225

All reps hams to calves.

Staying one day behind on the WODs. Makes it easier to plan my workouts when I know what's coming.
Ok, 4th WOD ever. I'll stop counting at 10, I promise ;-).

Warrior Wellness intermediate program for warm up. Then:

95x6
115x5

135x3
155x2,2,2
165x1,1,1,1,1

2 sets of 3 of full contact twist w/ 45 lbs. afterwards. Great oblique and ab stabilizer ex.
Did Body Flow exercises afterward for ~20 mins. If you want to move more smoothly check Body Flow out. It is the real deal.

All squat reps butt to ankles. Would have liked to have used about 25 lbs. more per set but this is my first time doing this and I also had to clean the weight off the ground (no rack) for each set, so I stayed conservative on the weight.

Bye,
Matt

3x135
2x155
2x165
2x165
1x175
1x185
1x190
1x195
1x200
Hardest part was on the wrists. Don't have a squat rack so getting it off the bench was tricky at the end.

3x135
2x185
2x205
2x225
1x235
1x245
1x255
1x275
1x285
My back was fried!

Day late:
4x115
3x135
2x155
2x185
2x185
1x195
1x195
1x200 (fail)
1x195
1x195
1x195
First time doing front squats, feels more like a shoulder workout than leg. Failure occurred because I could not keep the weight on my shoulders at the bottom of the squat.

3: 145
2: 165
2: 165
2: 170
1: 175
1: 185
1: 190
1: 195
1: 205

95x3
115x2
135x2
155x2
175x1
185x1
205x1
225x1
A long time since I have done front squats but they felt good!

3x50,2x60,2x70,2x80,1x90,1x100,1x110,1x120

2nd WOD after the 10K, catching up after a 2 week hiatus to China.
3x135
2x165
2x175
2x185
1x195
1x205 pr
1x215 pr
1x225 fail
2x205
1x205

I am new to front squatting, even so the pr's came along nicely today. All this after pulling a 1000 lb object 3 feet off the ground, solo during a rigging class a couple hours earlier with a single double head pulley.

155x3
185x2
205x2
205x2
225x1 PR
225x1 PR
230x1 PR
185x1

BW=212 @ 0700 this am:
135
155
185
205
225
235
240
245 Fail, 225
225

3x130
2x140
2x140
2x150
1x160
1x170
1x190
1x200 fail
1x190

100x3
110x2
120x2
125x2
130x1
130x1
135x1 PR
135x1
135x1
Each set began with a power clean, then I grasped the bar with a cross-handed grip. Not spectacular, but much better than WOD 041028!

Front Squat:

8*140

3x57kg
2x67
2x67
2x67
1x77
1x82
1x87 (fail)
1x87
1x87kg

This matches my last PR, but I failed at that weight the 1st time. Didn't feel at all strong today...

60 x 3
70 x2 x2
80 x 2
90 miss clean twice
85 miss clean then x2 scared might not get clean again! then another-ha got clean
90 x2 x2
very happy
bw 86

3x135
2x185
2x185
2x185
1x205
1x205
1x205
1x205
1x205

Pacing one week behind.

Eric
3-135
2-155
2-185
2-205
1-215
1-235
1-235
1-235
1-235

Mike
3-135
2-155
2-185
2-195
1-205
1-205
1-205
1-215
1-215