August 22, 2005
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 050527.
Great homemade rings:
The topic of the relative merits of the kipping pull-up comes up regularly on the CrossFit Message Board. This thread contains nearly ten pages of thoughtful posts on the subject: http://www.crossfit.com/discus/messages/22/8991.html
Posted by lauren at August 22, 2005 7:04 PM
...and Michael Johnson started it!
I was one of them till last week... it definatley improved my numbers and gains. Thanks again for the help, all!
Does anyone have any specs on rings? Diameter, circum., etc.? I used a pair when I first started CF that were cut from wood and used small ratchet straps(cargo straps) to hang from pull-up bars. They worked great(thanks again Craig)and were perfect for traveling.
Since starting crossfit, ive forgotten all about back squat. Fun!
All weights are in pounds.
Back squats, I have an idea; but can some one explain.
Back squats are just your standard weighted squat, with the bar across your upper-back. Hope this helps.
Somewhat on topic: I just paged to the last time I did this WOD and noticed that I've already added 35# to my OH-Squats since then. I'm still at the same bodyweight though (one pound heavier). If that isn't a testimonial, I don't know what is.
If I'm not mistaken, those are the same rings I just made this weekend. PVC, heated in the oven, and shaped around a paint can...circumfrence is about 22 inches or so. I get both free PVC AND webbing from work, so I have rings for free. Pretty good deal.
BW = 127.
I missed this one last time and almost missed it again this morning. My body was aching when I woke up - even after the rest day. Ended with hollow rocks.
OHS 20 25 27.5 30 32.5
FS 35 37.5 40 42.5 45 47.5 50 52.5 55 57.5
No rack for the back squats unfortunately.
this was my first cross fit workout. very similar to 1RM training so not too much of a leap for me, weights are in kilo's
Did 'em with dumbells at home. Pretty unwieldy (using 40 and 60 lbs). For backsquats we substituted Tabata squats for 4 minutes, using 10, 15, 20 and 25 lbs. First workout for my wife and I together.
Looks like a fun day haven't done back squats in a while. Probably going to start slow with the OHS though. Have yet to do it with weight since "reworking" it with the last CFJ. Might add Saturdays WOD since i took that as a rest day.
OHS: 60, 70, 90, 105, 120
FS: 140, 160, 165, 170, 175
BS: 190, 200, 210, 220, 220
The last 2 FS and first 2 BS sets may not be quite right. Apparently it was too early in the morning for me to be able to count properly.
Wasn't happy with the depth of my squats, especially BS, so i finished with these for form:
2 x 3 reps of 185# BS
2 x 3 reps of 160# BS
OHS: 45, 50, 55, 60, 65 (able to maintain form)
FS: 135, 155, 165, 170, 175
BS: 155, 165, 185, 190, 195
OHS: 95, 105, 115, 125, 135
FS: 135, 155, 175, 195, 205
BS: 225, 245, 265, 285, 325(PR)
never done squats below parallel before, i was real surprised how much the air squats help with maintaining form and overall strength.
worked on turkish getups and handstands for 30 mins afterwards
OHS: 55, 65(PR), 70(PR), 75(PR), 80(PR), 80
FS: 135, 185, 195, 205(PR), 215(PR)
BS: 225F, 185, 195, 205, 215, 225(Failed with glory)
Couldn't get the balance correct on back squats, certainly need more practice.
I made a pair of those bad boys a few weeks ago. (I'm talking about the rings) I followed the directions given in the main message board area... 1" PVC, sand, 10 mins in oven, yada yada yada, and Boom...kick arse rings.
Great idea, strong, portable, and all for about $15...I think.
Warmed up with jump rope, rower, 10-9-8...3-2-1 squat thrusts, then:
Very tired today after yesterday's CF NYC workout; took it pretty easy.
Lots of learning on this one. Better form and ROM. Back tight but no pain.
Cool down with bar-only ROM sets.
Kudos to Misha Bigos for the original concept of heating and bending a sand filled section of PVC.
Jesse, those are indeed your rings. Grady sent me the pic's. Your modification to Misha's design with regard to the webbing and brass rings for adjustment is also brilliant.
Jesse would you describe the webbing and brass ring assembly?
OHS - 95-105-115-125-135
Front - 145-155-165-175-185
Back - 195-205-215-225-275
Didn't like the form or ROM on the OHS, I need to get back to the states and learn the oly/power lifts from a pro. It felt "odd," not a word I want to use when describing a situation in which I'm holding 100lbs+ over my head. Didn't have trouble with the weight (next time will jump significantly up when switching from OHS to front to back squats), it just didn't feel like I was doing something right. Finished with 2X10 OHS with just the bar to try and "feel out" the form, it never clicked. I've looked at the pics/videos and understand the mechanics but it's not clicking in execution. Is this just something I've never done and thus doesn't feel normal, or what?
homemade rings in Jxn MS:
we bought the square handles that would be used for lat pulls and hung them over a tree branch. (Cost: less than $15) so maybe we should call ours squares...
Overhead squat 10, 20, 30, 34 and 40 kg
Front squat 44, 50, 54, 60 and 64 kg
Continued FSQ for 6 reppers with 44, 44, 40 and 40 kg.
Needed three attempts for 64 kg power cleaned.
No back squats 'cause no squat rack.
Did a pistol with 5 kg with right. Left didn't go, clearly weaker!
Squating needs improvement, good workout for me.
Butt to ankles OH squats: 105/115/125/130/missed 135; when I reached parallel depth I lost my nerve.
Butt to ankles front squats: 180/185/190/195/missed 202 1/2. 195 was the strongest rep of the bunch and I was planning to work into a solid 205. But I got stopped by the 202 attempt; I didn't have the bar or my body positioned correctly and I came very close to passing out. Quietly sank the bar onto the safety catches and thanked myself for setting up the power rack correctly. Pulled something in my right quad.
Below parallel back squats: 200/210/225/245/250. Lower back and right quad feeling too tired and strained to work heavier.
just wondering what kind of rest times you have between sets,,,do you want to maximize strength with rest or do you want to maximize burnout with limited rest
OHS - 2x5 95#
FS - 2x5 135#
BS - 5x225#
Modified WOD, shortly after run
OHS - 5x45#
FS - 2x115#, 1x125# (BW)
BS - 2x125#, 2x125#
OHS 95, 105, 115, 125, 135
FS 145, 155, 165, 175, 185 Wrist were limiting factor
BS 225, 245, 265, 285, 305 (form broke down)
45, 55, 75, 95, 105
I still need to work on the form for these..only the last two sets felt remotly difficult, but I'm still trying to get the hang of the movement.
I've seen these done several different ways.
I'm doing these with the bar held in the position I'd be in if I'd just finished a clean.
155, 155, 165
185, 205 (going VERY deep)
215 below parallel.
I didn't have a spotter I could count on at this point, so I was afraid to go heavier, images of trashing my lower back as a dumped the weight stopped me.
Since I cut the back squats short I finished with two sets of front squats at 155x2
Then I worked on squats cleans, trying to incorporate the feel of the deep front squats I was just doing.. don't have it yet.. I have trouble stopping the squat and going ass to floor, even though I'm catching the bar higher in the movement.
Finished with 20 roman chair situps.
sets of 5 pullups spaced between sets of squats (4 or 5 sets total)
Still being very careful with my lower back, so I used a smith machine for these. BW is 160
Front Squat: 95, 115, 135, 155, 175 (wasn't really able to do these properly on a smith)
back: 165, 195, 215, 225, 235
only best weight listed
OHS: 135 (pr)
Overhead squat 1-1-1-1-1 reps 65, 75, 95 (f), 85, 85
Front squat 1-1-1-1-1 reps 115, 165, 165, 165, 175
Back squat 1-1-1-1-1 reps 235, 255, 275, 285, 285
GRD - Olly
never been much of a squatter (although my parents might disagree, ZING!). not my best OHS but better performances than last time in each. my PRs kind of remind me of my days as a swim coach when kids would get 30 second PRs because they were just learning to swim. i squat like a four year old swims...
run and bar muscleup work later.
Wow, back from a 9 day road trip and 3700km to this...should be an interesting time at the gym!
BS-177,197,212,221,226 (ok lifts..obvious where i need to improve)
practiced oh squat after with 89 lbs for reps
This is a "max effort" kind of WOD, so you're generally allowed all the rest you want or need. (Not that it requires all that much, except on truly all-out 1RM efforts . . . a minute between each effort "should" be plenty.)
Informative disc (and video) on kipping. My question: Won't kipping screw up your shoulders? The drop from the top of the bar and subsequent "body bounce/shoulder stretch" seem to stress the delicate shoulder muscles way too hard. Honestly, the drop looks kinda scary. I realize that it probably feels amazing to bust out an insane # of pullups all at once (I always have to divide up my pullups), BUT...anyone have advice on this and the best way to start kipping for a rookie kipper?
Doing the prescribed WOD later on today.
Had a great intro WOD with my good buddy Graham this morning. We did it at a local softball/community park.
Ladies and gentlemen, I humbly submit, "Evil Playground"
Run 200(-ish) meters.
The Quad - jumps on four, l-shaped solid concrete benches (equivalent to a 10-inch box, I think)
21 Ring dips (wish they were Power rings, but oh well)
Run 200 (-ish) meters
21 KB swings (using a Kitty litter jug filled with water - it's ok to laugh - it's all I had on me :))
3 Rounds for time. We did it in about 36 minutes.
I call it "Evil Playground" because of all the slides and kiddie jungle gym stuff around us. We could add some push-ups or air or pistol squats in there to make it even evil-er. :)
Can't wait to hit the OHS tonight.
BW = 165
OHS: 115, 135, 145, 155, 165(BW)
FS: 135, 185, 205, 215, 225
BS: 225, 235, 245, 255, 265
Awesome progress, bro. Keep it up!
Still recovering from seperated rib. Warmed up with 1.5pood KB slingshot, 35lb plate moons,KB swings(2-arm/1-arm/DARC), and boot strappers form Steve Maxwell's Grappler Series DVD. Then was able to get 32 1.5pood KB snatches earch arm nonstop per RKC standards. Performed OHS, front squats, and back squats with 2 1.5pood KBs for 3 sets of 5 reps, all butt to ankles. Then did Steve Maxwell's calf routine. Finished off with 2 KB overhead walks and farmer's walks back and forth down the alley adjacent to my garage gym. Rib still a little tender but improving.
Just practiced form on overhead squat
Front: 75 85 95 115 125
Back: 125 135 145 155 165
175/180/185/190/195 (last two PR's)
205/225/235/245/255 (failed the last rep)
That bounce isn't what you think. I started from the bottom by rocking my hips back and forth, then built the pull and drop from there. Although highly dynamic, there's not really an impact at the bottom: because your shoulders are in front you swing through the range of motion and your momentum carries you into the next pull. 44yo, 225# and it feels great.
Today's WOD: my 1 year anniversary on x-fit today !
OHS - Using a squat snatch, worked up to 120# (squat snatch, stand up, overhead squat, recover)
Front - worked up to 225 # (PR by 20#)
Back - worked up to 295# and finished with 10 x 225
All reps deep, felt super strong today.
I know this was supposed to be 1 rm training but I just didn't have the nerve to go full blast by myself.
Did sets of 5 instead
OHS 45,65, 75, 95,95
(my first time doing OHS with more than a wooden dowel. THey were my fave of the whole workout.
FS 135, 185, 185, 205, 205
BS 205, 235, 235, 235, 205
Good workout but I didn't push myself very hard. My form was poorest on back squats. I kept feeling my heels wanting to lift and I couldn't stop myself from leaning forward.
Finished with a 20 minute bike workout and abs.
Crossfit Boulder Creek:
OHS - 45, 45, 45, 90, 90
FS - 90, 90, 135, 135, 145
BS - 135, 145, 145, 150, 150
OHS - 20, 20, 20, 20, 20
FS - 45, 45, 45, 45, 55
BS - 55, 55, 55, 135, 135
Allison did a series of squat clinic squats 5 reps per each of the sets Kim and I did. She held onto a bar and worked on perfecting her form. Last rep she did a front squat with good form but not to parallel with 45 lbs.
front Squat; 185-205-215-225-235
Back squat; 235-255-275-295-305
Concentrate on rom next time, and start with the weight heavier.
I cant do overhead squat for S!!
BS;225,275,315,335 (ended one early)
OHS just pathetic. need to build up those stabilizing muscles.. heavy weight felt ready to fly backwards or forwards at the slightest
225 attempted with FS but my upper arms couldnt stay parallel with the floor and form didnt feel right at the point
Abbreviated version of today's WOD due to equipment limitations (only short bar and no squat rack)
All weights in kg
OHS (5-foot bar feels too narrow for ideal grip width)
25 - 30 - 35 - 40(2*1) - 45(2*1) - 50(2*1)
FS (no rack so need to clean bar from floor)
60 - 70 - 80(PR for power clean) - 80 - 85(failed on clean) - 70 (2*5)
No Back squat
Then did SDHP/Ring dip WOD
Must re-try today's WOD at another gym soon. Be nice to set some benchmarks.
If it is your weakness, work it.
Squats are my most glaring weakness; even worse than my running (which has improved dramatically).
Hard work ahead today.
weight in pounds
bwt = 150lbs
Overhead squat - 75, 85, 95, 105, 115 PR (40lb. improvement over the last time I did this in May)
Front Squat - 135, 155, 165, 175, 185 PR (40lb. improvement)
BacK Squat - 155, 185, 195 (fail), 190, 195 PR (30 lb improvment)
I'm really happy with the improvements.
About 30 min on a call then worked on my OS, FS, and BS.
Then did Tom's WOD.
BW = 190
OHS- 45x 2, 65 x 2, 65 x 2, 85x 2, 105
FS- 135, 155, 175, 195, 215
BS- 245, 285, 305, 325(fail), 305
Then did snatch, OHS practice followed by walking lunges, stiff legged DL and farmers walks on toes. Really need to work snatch, OHS weight wasn't too bad but getting the weight up to begin with proved a little frightening.
BS-335 failed at 355
I only wish that those were my rings specifically, being that the modifications that were done to them were "brilliant". I made the exact same rings...but that isn't actually my pair in the pic. ;)
As for the adjustability, I'd love to hear some ideas on that, being that I used 5mm static line in a loop for the rings themselves, attatching them to different lengths of webbing (outdoors on a tree for pullups, muscle-ups, indoors from the cieling joists for dips and pushups). This way the rings themselves are independent of the straps, and I can unclip them (locking climbing biners) and just re-attach them depending on the required exercise. The best thing is that I got all of the equipment for free (I work for the outdoor department and grounds crew of a private school).
OHS - 135,155,165,175,195
FS - 225,235,245,255,265
BS - 275,295,315,335,DNF
ran out of steam. almost lost the bar on 335.
BW = 165
OHS = 85, 90, 95, 100, 105
FS = 135, 155, 165, 170, 175
BS = 175, 195, 215, 225, 235
OH Squat 115/135/145/155(PR)/175(PR)/185(Fail)
FR. Squat 155/185/205/215/220(PR)
Back Squat 225/245/255/265/265
*All squats rock bottom....back is weak in the bottom position on heavier squats...need to work on that.
5 minutes afterwards i tested my 2000m row time.
7:10.5 (PR)...24 seconds faster than my previous record! and this was after 15 sets of heavy squat singles!
3 PRs in one day on nothing but coffee and some whey protein pre-workout! Training on empty and intermittent fasting have made a substantial difference thus far.
Executed the WoD as follows:
-OHS: 65, 95, 105, 105, ? (missed value)
-FS: 95, 115, 155, 175, 185
-BS: 185, 225, 245, 285, 285
Still trying to get comfortable with proper form on some of the exercises (like both OHS and FS), so kept weights a bit low. Tried to keep good form and did full ROM. All weight in lbs.
45, 55, 65, 75, 85
115, 125, 135, 145, 155
205, 225, 245, 265, 285
I am not a huge fan of squats. But these were not bad. In fact it was actually a lot of fun...
FR SQ: 135, 155
Back SQ: 225, 265, 305
OHS 55-65-75-85-95(fail)-95-100# (PR)
I appreciate the descriptions of form from the better squatters. I'm 6'2" and 185#, but I'm a very weak squatter based on BW%. It helps me to know that I should be going all the way down, and that I just need to keep working it. Thanks. At least the OHS are starting to feel better.
Me and Karl spent the afternoon at the scottish centre for sporting excellence...at the olympic lifting gym
had coaching from one of the scotland oly coaches as part of our oly lifting course
done power cleans , power snatches, split cleans and snatches, squat cleans and snatches and finished with some front squats
Karl brought in the crossfit journals for the coach to have a look at and he was very impressed and wanted to know more regarding our training
first day back from summer break. Hi everyone back in McAlester, Ok.
today I did
3x3 hanging squat snatch w/ 135
3x3 squat cleans working up to 185 (with an extra front squat on each rep)
3x3 snatch balance with 115
x-fit portion. 4 rounds of 5 reps each
deadlift w/ 295
double kettle bell clean with 2 53lbs kbs
ring pull ups
finisher 3x3 skin the cats on rings
OHS - 105, 110, 115, 120, 125(pr)
Front - 130, 135, 140, 145, 150(pr)
Back - 300(f), 275(f), 225, 245, 255
With the squat movement, I could definitely go higher on the weight but I am still getting my feel for balance on the OHS and increasing my flexibility for the Front squat. Still, more weight than I've lifted before for these movements.
I used to be strong on the Back squat, but I have lost 50# in body mass since I put up my personal record of 380# and some strength went with my bodyfat. The fails I made are not really failures but failures to go nice and deep. Having this different body type means that the movement is different mechanically so I feel I have to relearn the lift. I'll get it back eventually.
Overhead 60-65-70(PR)-72.5(PR)-75(PR) kg
Front 170-175-180-185-190 (PR on all) lb
Back 195-205(PR)-215(PR)-225(F)-220(F) lb
Bodyweight 73.5 kg
(weight in pounds)
OHS: 95, 115, 125, 135, 145(pr?)
FS: 175, 185, 225(pr?), 245(pr), 255(pr)
BS: 275, 285, 295, 305, 315
All back-squat lifts were PR's!
Hmmm...I smell a cardio-charged fat-burner tommorrow...
All weight put over head with power snatch, from hang position at knees
Started too light with back squats.
Did 7 singles instead of 5, as all weights were flying up. Was sorry when this session ended.
Woops, forgot to post my BW is 205.
Shoulder still sore and left quad muscle still pulled.
OHS (shoulder felt sore)
FS(Quad felt good)
BS(Quad felt strained. Held back)
CF warm-up x 3
Body weight approx. 150lbs
OH Squat 155, 160, 165, 170, 175
Front Squat 185, 190, 195, 200, 205
Back Squat 210, 215, 220, 225, 230
Moved quick on this one (only enough rest to change the plates) and focused on technique instead of really maxing out. All squats done A to A with a slight pause on the bottom. Felt good.
Back has been sore of late and was short of time so I did just the OHS
New pr at 100# at 5th set
Then rode 20k into work and flew like the wind 28.7k av. Think I'll do OHS before I ride in next time!!
I wish I could squat like John Walsh. He's wicked pissah! (that's a good thing in Bostonese, I think)
My sorry ass numbers
OHS- 95 (kept losing balance)
BS- 185 (harrrahble depth)
I hope there's a chipper in our future, because the strength days depress me. Us skinny-fat dudes need love too!
115, 135, 155, 185, 185 (failed 205)
135, 155, 185, 205, 235
135, 225, 275, 315, 335
Body weight 79.2kg, body fat 12.4%.
Overhead squat: 20; 30; 32.5; 35 fail; 32.5 fail;
Front: 32.5; 37.5; 40; 45; 50; 52.5; 55; 57.5; 60; 62.5; 65 fail; and
Back: 65; 67.5; 70; 72.5; 77.5; 80; 82.5; 85; 87.5 fail.
OS - 95/105/115/125/145
FS - 95/115/135/155/177
BS - 145/175/195/205/215
The spirit was willing but the flesh was weak. I was looking forward to this workout all day but was sort of disappointed with my performance. I blame the residual effects of Saturday's workout.
OHS 115 fail, 95, 105, 115, 125, 135 fail (no PR)
FS 115, 135, 145, 155, 165 (PR but never gone heavy on these before)
BS 165, 185, 195, 205, 210 (PR)
Finished with Burgener warmup on 45# bar and some Turkish getups to try to restore shoulder stability.
need more practice with weight to build strength and overcome my fear of squatting.
OHS 95, 115,135,145,155 Fail - no PR
FS 155, 165, 175, 185, 195
BS 235, 255, 275 Fail, 275, 295 Fail
Mentally out of it today. Didn't have the killer vibe out of the hole and its been about 10 years since I last did back squats on a regular basis.
OHS: 95#/105#/110#/115# not smooth/115#
OHS- started 20# heavier, finished 10# nore than 5/27/05; equaled current 1RM
FS- started 30# heavier, finished 15# more than 5/27/05; new 1RM
BS- started 20# heavier, finished 15# more than 5/27/05; new 1RM
Warmup barx10, 65x5, 85x3
Worksets: 115x1 did not go past parallel and lost balance, 95x1, 100x1
Front Squats 135x1, 175x1(didnt go to parallel need to reduce weight), 155x1, 165x1
Back squats 165x1, 185x1, 195x1. I did these past parallel, almost ATG.
ohs: 55, 65, 70, 95, 105
fs: 115, 125, 135, 145, 155
bs: 195, 205, 215, 225, 235
finished with a 1 mile run.
I worked on OHS for 30 minutes - worked from bar to 45 lbs
OHS: 105, 115, 125, 135, 145
FS: 155, 165, 175, 185, 195
BS: 205, 215, 225, 235, 245
Need work here.
FS: 135, 185, 195, 195, 195 (first time I ever did FS)
BS: 225, 275, 285, 295, 300
I don't have any weights so I randomly selected a different WOD from the past year.
Run 400 meters
Run 400 meters
Run 400 meters
Run 400 meters
Run 400 meters
time: 15:50 all sets unbroken
Went snorkling before the workout also.
Warm up 10 minute run 1.5 miles
S 225/245/265/275/290 225 x 5
Cardio 55 minutes
Any of you people that are OHSing your bdwt. That is truly impressive.
Bw 170 lbs
back's been sore lately, scared to go too heavy. But I went deep and realized I need more work. Need a spotter too i think. Does anyone else use a spotter?
Team Ruthless Virginia
Took 2 days off-sore deep tissue in butt.
Started with HSPU. Difficult time starting, mentally and physically. Had not done HSPU since school gymnastics. In 1995 had total solid fusion of right wrist so had to do on fist. Tried to do right fist and left palm...didn't work. Finally did on both fists- as rx'd- 29:?
OS-just the bar 4x-never did before, kept rolling forward onto toes. Will take 2x4 with next time to put under toes (also use on guys who want to bug me during wo)
FS-95,135, 155, 165
2 mile run.
FS - 65,75,95,105,115
OHS- 45,55,65,110[Failed at bottom],75
BS - 135,185,275[Failed at bottom],225,245
BS on machine.
4.5 mile beach run, 37 mins or so. Did Saturdays workout in about 17 minutes with HSPUs using the feet hooked on racked bar method. No breaks on HSPU, plenty on pullups.
warmup: 10# clubbells
bench press 125x5
BS: DNF; attempted 135 and back locked up.
Not much of a workout.
Me (bw 145):
OHS: 55, 65, 65, 70, 75
FS: 75, 85, 95, 105, 115
SB: 115, 120, 125, 135, 145
OHS: 15, 15, 20, 20, 20,
FS: 45, 45, 45, 50, 50
SB: 50, 55, 60, 70, 70
Not my best.
CrossFit warm up x 3 Sub'd body rows for pullups 6 and close grip pushups 5, WITH TWO ARMS :), on my knee for dips.
Shoulder still at limiting factor for these lifts.
Had to start with bar in high on rack for OHS
OHS 20kg,20,22.5kg, 22.5kg ,25kg/55lbs
FS 27.5kg,30kg,32.5kg,35kg,37.5kg/82.5lbs(legs could have gone more but shoulder pain started at 32.5kg
BS 50kg, 60kg,65kg,67.5kg,70kg/154lbs
Got all clear from physio to start swimming again.Tried CrossFit swimming Workout D-2
How many rounds can you complete in 20 min
Took it easy seeing first swim for about two months and first tryout of the shoulder.
Got 2 rounds done in 15min and an extra 100m kick and 100pull in 19:53min Finished third set at 22:15,
Aiming for 3 rounds in under 20
Worked up to 305lbs (RS) from 95lbs (FS). I am continually amazed at how strong I've become from doing CF. I never bench or do weighted squats until it is part of the WOD. Push ups and air squats have gotten me there!
I'm loving it!
p.s. worked out at NAB today and will be there tomorrow for sure and possibly the rest of the week. Where you at Eddie and Grady? Would like to hit the WOD tomorrow if you have time.
Should have tried 315 one more time.
0700-3mile run to gym, 3rds of abs, 1.5mile back to the command.
WOD-CF Warm up x's 3, minus push-ups(forgot them)
Felt I could of gone heavier after it was all said and done, but for some one who never done Sqts., I'm pretty stoked w/my form. I do need alot of work on form still though and would rather work on that first.
OHS 95-1 105-1 115-1 125-1 130-1 PR
Front Squat 175-1 190-1 205-1 215-1 210-1
Back Squat 210-1 220-1 230-1 225-1 225-1
Everything BUT back squat is up or on par. Back squats continue to slide over time...
Finished off with some C&J, pull-ups and handstand work
I work out at NAB too and if you're in the area again give a "holler". I've been looking for someone to workout with. Am in VA this week but will be back at end of the month.
OHS - 75, 85, 95, 105, 110
FS - 155, 160, 165, 170, 170
BS - 205, 275, 305, 325 (Stopped at 4)
Need deeper ROM on Back Squats.
Front squats were a booger. Crazy feeling things. First time I've EVER done 'em that I remember.
OHS max: 115
FS max: 170
BS max: 215
All are new PRs, all sets increasing from the last. Almost dropped the last OHS all over the place. Bet that would have gotten the gym rats looking. Some guy was waiting on me to finish using the power rack so he could do bicep curls. I feel sullied.
OHS - still weak. Did 5x5 of 45# for form.
FS - 115, 125, 135(PR), 145(PR), 155(PR!).
BS - Yowie, need to get my traps used to the load. Did 5 sets of 185# a2a singles.
Warm up: 12.5# ball throws, 200m ball throw run x2
Clinic: Ring pullups, Ring dips, Uneven ring pullups. 3x10 Kicks to pad both legs
Workout: Tabata Tire(25#) slams. low 4, high 5
Front squats 95#, 115#, 135#, 165#, 165#
10 ball shots on Glut Ham Developer
10x OHS w/65#
Highlight: Got my first non assisted muscle-up on uneven rings today. Did 3 of them. Next step is on even rings.
No rack for squats. Did what I could by cleaning the weight up. All squats were ass to the ground.
Overhead - 135-135-145-155-165
Front - 185-205-225-245-245
Back - 245-265-285-275-275
OHS are difficult. Lots of work needed on form. Couldn't keep heels from coming off of the ground.
(Hi Coco -from Gina)
Last 2 reps (235,240) of back squats felt a little shallow in depth.
OH: 115, 135, 140, 145, 150
FS: 175, 185, 195, 205, 215
BS: 225, 235, 245, 250, 255(assisted)
Man, took a while for me to find my balance and energy today but I'm pleased with the effort in spite of that.
OHS 145,145,165,165,170(old PR)
Back squat PR is fifteen pounds over previous. Front squat PR is five pounds over previous.
OHS 50, 50(fail), 42.5,45,47.5Kg
FS 50, 55, 60,65,70Kg
BS 75, 80, 90,100,110Kg
Started off a little excitable. All A2A (Ass to Ankle) except OHS number two.
crossfit team torch
teams bwt ranges from 160 to 215
one member new still working on form
wu: cfwu x 1, 10xohs w/bar
ohs: 95, 105, 105, 115, 125
fs: 135, 145, 145, 155, 165
bs: 185, 195, 205, 205, 215
finish w/bs, 45 lb bar for form practice x 10
50 sit-ups, 20 flutterkicks (4 count)
Bodyweight = 115 lbs.
Overhead: Broomstick - broomstick - broomstick - 45 - 45
Front: 45 - 65 - 75 - 85 - 85
Back: 115 - 120 - 125 (PR) - 125 - 125
After giving it a shot, it is clear that I have no idea how to properly do a OH squat (almost fell on my head). I'm not that great at front squats either. Oh well, always something to work on!
Bodyweight = 165 lbs
First WoD post to comments:
OH-65, 95, 105, 115, 125
FS-135, 155, 165, 175, 185
BS-205, 225, 245, 255, 265, and 275 for good luck!
Haven't done a regular squat workout since I started swimming hard one year ago. BW 209.
OHS: 155 (PR), 175 (Fail, but strong descent. I know I can do it)
FS: 190 (PR, but tweaked back)
BS: 225 (nowhere near PR - back didn't feel right)
170 (no more weight)
170 (x5) all the weight I had at that location.
OHS & FS were a little better than last time.
cfwu X 3
OHS - 95, 110, 115, 120, 135
FS - 135, 150, 165, 175, 185
BS - 205, 215, 225, 235, 245
cfwu X 3
Have never done front squats before and haven't done back squats in about 5 years so I was setting PR's like a MOFO!
Also did 12 deadhang pullups with a 45#plate so I was pretty excited about that.
also did 3 mile run - 22:45 and 1 mile swim.
These Sqaut workouts - are they done for time? just a total of 15 reps (five each style)? Time between reps?
-Dazed and Confused
CFWU x 3
all weights in kilos
OHS 40 - 50 - 60 - 70 - 75(F)
FS 90 - 100 - 109 - 115 - 120
BS 129 - 131 - 133 - 135(F) then got interrupted
new PBs on OHS and FS. FS especially has really improved.
CR this question has been asked and answered above. Just do a quick search for "davidjwood" and you will find what you are looking for.
Also, as a friendly hint for next time, unless you get up really early in the morning, most common questions will have been asked and answered already in that day's comments thread. If not, ask away.
OHS - 65-75-85-95-105 (personal best)
front squat - 135-145-155-165-175
back squat - 175-185-195 (fail)
tabata squats - 15-14-13-13-13-13-13-13
my core is still hurting from moving and my form was falling apart for the back squats. methinks I need to work more tabata into my workouts to reach the 18/18 milestone
After a warm up
OHS: 165, 175, 185, 195, 195
FS: 315, 335, 345, 355, 355
BS: 455, 475, 485, 495 (miss), 495
This was right up my alley, except the OHS
CF WU x3 minus dips or pushups, resting shoulders.
OHS (all deep below parallel )65-75-85-95-95 (PR) I know 95 pounds for OHS is nothing to most of you. But just few weeks ago I couldn't do them with a 45# bar with good form , so this is a nice improvement for me. Doing OH squats with just a PVC pipe for 3 sets of 15 reps in every CF WU I do, is starting to pay off.
FS 135-155-175-195-195 ( I think I could have gone heavier , will up it next time) broke parallel every rep.
BS 195-225-245-265-265 (same thing " ")
Finished with 3 sets of L sits, 20 seconds, 15 seconds, 10 seconds.
All squats at 30# only. Right knee NOT liking squats these days.
OHD FRONT BACK
135 195 275
145 225 285
155 235 295
175 245 305
185 265 310
Oops...Gotta make an edit to the weights for back squats:
Last set was 345, not 325...
OHS and FS as low as I could go. BS well past parallel, but not rock bottom. I don't do those.
205 - OHS
250 - FS
305 - BS
21, 15, 9
Hang power snatch x 95lb
24" Box jumps
Form was much better, than the last time we did this one, I think I got a PR in all disciplines on the last set. Still need work on form though.
Done 8/23, coming back from a week off and a vacation - all rested and I turn out to be weak and sloppy and awful. Fooey.
OHS: 85, 90, 95, 100, 100
Front: 105, 125, 145, 155, 155
Rear: 240, 250, 260, 270 (awful), 260
Notes to self: arm lockout on OHS weak, work on arm strength and balance/form. Could do more weight on front squats, but had to clean every rep from the floor. Back squats were in a Smith machine, too shallow. Those need work, and a gym with a regular rack.
Smith machines suck.
Man, am I cranky - I need a longer vacation 8-(
Andy the M
Only able to do overhead and front squat as no power rack and no way to get heavy weight onto shoulders.
3 rounds of a 60 sec. 6 station chipper with crew @ 31's consisting of:
Gauntlet, box jumps, DB hang squat cleans, PP, ball slam, back ext
Then did WOD
OHS - 65
FrSQ - up to 135
Back Sq - 5 reps each set up to 225, lat 2 not deep at 315
OHS: 95, 105, 115, 125, 135
FS: 135, 145, 155, 165, 175
RS: 175, 225, 275, 285, 295 (1/2 rep)
all in pounds
BW - 245
OH - first time with these
45 65 85 105 125
135 155 175 195 215
225 275 315 365 405
body weight: 255lbs
Overhead squats still give me trouble balance wise so I focused on form and kept the weight light.
Warmed up with 1 round of:
bench press: 130x10
bar dips: x10
sit ups: x10
back ext: x10
pull ups (semi jumped): x10
The pull ups are really comming along. I'm pretty sure by the end of tje month I'll be able to do 5 solid dead hang pull ups.
Forgot to mention that all were free form, no smith machine.
bw 210, age 45
Had to do power snatches to get the bar in proper position for the OHS,
OHS- 95, 105, 115, 125, 135
FS- 135, 155, 175, 195, 205
BS- 205, 215, 225, 235, 245
OH 45, 55, 60, 95, 95
FS 95, 115, 135, 155, 175
BS 180, 205, 225, 205, 205
OH 45, 55, 60, 95, 95
FS 95, 115, 135, 135, 135
BS 155, 185, 205, 205, 205
OH 45, 55, 60, 95, 95
FS 95, 115, 135, 155, 155
RS 180F, 155, 155, 155, 155
All were butt to heels with spotter/coach to ensure proper form
Abraham Lincoln Crossfit
Overhead Squat: 95-105-115-115-115
Front Squat: 135-135-135-135-135
Back Squat: 135-155-175-195-205-205-205-205
Overhead Squat: 45-45-45-45-45
Front Squat: 95-105-115-125-135
Back Squat: 145-155-165-175-185
Hurt my back Monday so I went light on these:
Everything deep. Still have trouble with my left shoulder on OHS.
weights in lbs.
OHS: used a 30 lb. bar to work form and flexibility, did sets of 5
BS: 165/175/185/195/5x 135
pretty good depth (below parallel but not rock bottom); felt weak in lower back for these; left knee also crackly, what's up with that?
trying to get into the WOD groove again after work/sickness/vacation issues.
BWt = 150
35,55,75,95 (failed balance), 95 (failed balance)
FS: 95,125,145,165,185 (failed - don't know how you're supposed to hold the bar- was muscling up the other couldn't with this weight)
185,205,225,245, 265 (punked out didn't go but to ankle) 265 (but to ankle barely handled)
Didn't show again. PUNK!!!
Rick: (worked out later on)
OH: 65, 65, 75, 75, 85
FS: 55, 55, 55, 60, 60
BS: (Smith Machine) 135, 135, 165, 165, 225
all done full depth, a couple of failures not recorded.
did a 30 min row earlier to warm up -- AHR 148, MHR 182,
Traveling this week so this was done on Tuesday 8/23/05
Overhead Squat: 95-105-115-120-125
Front Squat: 130-135-155-175-185
Back Squat: 205-225-230-245-250
Doubled up today and did this after "Michael"
OH 115, 125, 135, 145, fail at 155
FS 185, 205, 215, 225, fail at 230
BS all done as deep as I could go- 225, 225, 225, 225 fail, 225.
My legs were shaking by the time I got to the back squats.
95, 105, 115, 135(fail), 135
145, 185, 205, 225, 255(fail), 255(fail again)
255, 275, 295, 315(fail), 315(fail)
Did this WOD on Thursday 050825
FS: 135/155/185/205/225 (All were PRs)
All reps were with good form except the last BS where I rolled to the balls of my feet a bit too much. I initially racked 385, but then remembered "The Iron" and dropped back to 375. Good thing I did.
THANK YOU COACH AND LAUREN!! This was a great strength workout for me and I owe it all to hard work and CrossFit!! Thank you, Thank you, Thank you!!
95 could not clean
90 x1 then tried for two and got real stuck
stopped there bs hurt my neck so skip em
BW 71kg (156lbs)
OHS: 50, 55, 60, 65, 72.5 Missed, 70 PR (Added 20kg since 050603)
Front Squat: 75, 80, 85, 92.5 PR, 100-miss (Added about 12kg since 050603)
Back Squat: 100, 105, 110, 115, 115, 117 (Added about 11kg since 050603)
All weights in KG
OHS and Ft Squats felt real solid on form, Back squats didn't. I didn't go down much past parallel on the last two Back Squats.
OH Sqt: 115, 135, 155, 165(miss), 165
Front Sqt: 175, 195, 205, 225, 235
Back Sqt: 255, 275, 295, 305, 285
No belt this time
30 pound dumbbell 1-handed snatch
20, 15, 10, 5 no rest
Hit a PR (165) in o/h squat
Missed 190 in the front squat (prev PR 195)
Missed 225 in the squat (prev PR 280).
I just didn't have anything left in the tank by the time I got to the last round. My squat has fallen off substantially while I'm dieting, but I don't think it's fallen that far. I'm coming off the diet in October, and will add 5x5 bench press and squat sessions to my crossfit mix and start building up again.
Talissa: OS-45,50x2,55x4 ; FS-55,65,75 ; BS-85,95,105,115, 120-F
Vanessa: OS-65,70,85,90F,90 with spot; FS-95,105,115,120,130; BS-135,145,155,165,175
Joe: OS-115,135,155,135,135; FS-205,225,255,225,225
Dave: OS 95,115,125,115