Score one for the little guys.

This smacks of a Classic

Up until now I have not lifted much weights at all except for my KB. Otherwise it was purely my own body weight implementing rings whenever I could. Can someone please tell me what a back squat is? I found the front squat in the exercises section. Is it just bar behind my head and resting on my shoulders? Thanks

You've got it. A back squat is what would be considered the "regular" squat. Bar across your upper-back/shoulders.

when it says bodyweight that means i put how much i weigh on the bar. is this correct?
thanks
nick

12:82 for the work out if I understood it
Nice to my home state has got a place for me when I come home
Devon San Diego Ca Pacific Beach

Nick - yes, "bodyweight" is describing the weight to be squatted. (As is "3/4 bodyweight" for the front-squats, and "1/2 bodyweight" for the overheads).

God bless Wikipedia.

This looks like fun.

I wonder if Nick's question really got answered and since I have the same one, I'll ask again: Does "bodyweight" mean we add our bodyweight (e.g. 160 LBS) to TTL bar weight? Or, does it mean no bar and just your bodyweight?

josh has cought the correct ;)

Josh,
designating it as 'back squat' differentiates it from 'squat', which would be a squat w/ no additional weight. 'back' refers to where the load is supported (as do 'front' and 'overhead'). knowing that a load is to be supported somewhere, 'bodyweight' refers to the weight of the load (as do '2/3 bodyweight' and '1/2 bodyweight'). so for 'back squat, bodyweight', load a bar until it weighs as much as you do, place it on your upper back, and squat away. as you get more and more into it, the grammatic structure of the WOD will become second nature.

oh, and i cant wait to see how ridiculouly fast Kelly's time will be.

Can we just put in the page header, right under "Forging Elite Fitness" a banner proclaiming "Newbs check the FAQ or Tabata HSPU await you!" ?

Man, I checked out Team Ruthless' website and Ashley is quite the dish!

cfwu x3

185lb x21
400m at 3.5%
135lb x21
400m at 3.5%
95lb x21
600m at 3.5%

time without warm up: 9:56

thanks

Josh
USN

BW--160
21 w/ Emily sitting on shoulders
Ran approx. 300m
10 w/ 60 lb db's at upper chest, 11 w/ 60 lb db's held at sides
21 dumbell thrusters w/ 40 db's

14:39

Plus running 400m, then 800m interspersed

Subbed 1 min skipping rope for every 100m run.

BW: 165#

BS: 165# (11, 2, 2, 2, 2, 2; kept weight on back)
FS: 110# (8, 7, 6; reracked bar between attempts)
OHS: 85# (11, 6, 4; reracked bar between attempts)

Skipping was broken pretty badly in the last round. Probably took a total of about 5 - 6 mins to complete (paused stopwatch during gasps for air). Second round was also broken, but not nearly as badly as round 3.

As Tuesday pointed out to me, really need to work on my skipping coordination. May as well have been drunk and blindfolded the way i kept getting all tangled up.

Oops, total time: 17:32

14:01

21 w/ Kevin sitting on shoulders (taking some weight off w/ overhead bars)
Ran approx. 300m
12 w/ 40 lb db's at upper chest, 9 w/ 40 lb db's held at sides
Ran 400m
21 dumbell thrusters w/ 20 db's
Ran 800m

(Weight wasn't 1/2 or 2/3 body weight, but I am still struggling w/ arm strength...can't hold heavy weights above my head for overhead squat)

14:53

225 x 21
200m
140 x 21
400m
115 x 21
800m

13:25

new to cross fit. i have done a few wod.killer. i have lifted weights for years and i have never felt this good. one thing though, i am having trouble reaching all of the numbers for the wo. can anyone suggest how to brak it down begginer style. it would be greatly appreciated

As Rx'd 16:28.

Had a woman fall off her treadmill and onto mine, so that added about 30 seconds to my time :) She's ok.

Back Squats and Front Squats unbroken, OH Squats broken 11,10. OH Squats killed my 800m run.

19:19 as rx'd

I changed between my lifting shoes (chuck taylors) and my running shoes between the couplet

I'm new to CrossFit; thanks to Georg B. in Colo. Springs for clueing me in, getting great results already! On Weds. got through warmups and WOD ok, same for yesterday. Today reality has set in and my quads are totally lactic blasted, and of course, today's WOD is all squats! Should I: a)take the pain and do the WOD, b) substitute an archived WOD that is more upper bod, or c) just recover today and WOD tomorrow? Opinions? Thanks!

21:40

BW: 207

BS 21x205 (broken 7/7/7)
200m - 1:21
FS 21x135 (broken 7/7/7)
400m - 2:10
OHS 21x95 (broken 7/7/7) - still working on form
800m - 4:10

Treadmill on all runs.
Going all the way down on the squats (like we're supposed to) makes them way harder. Shoulders sore after today's OHS and yesterday's WOD. Need TK's instruction on Olympic Lifts, but not his Dutch shoes.

10:15.

BW 175
As Rx'd w/ 175, 115, 85.

14:20

sub'd 1 minute on heavy bag for each 200M (so 1, 2, and 4 minutes)

185, 120, 95 on the squats: all unbroken but still working to get deeper...about parallel or better now.

35 minutes modified.

I underestimated myself on this one. Most of the slow time was because I was switching around weights.

BW 165

BS 135
FS 95 x 16 and 110 x 5
OHS 55 x6, 65 x 5, 70 x 6, 80 x 4

Afterward, because the overhead squats felt so much better than they ever did before, I attempted and successfully overhead squated 95 pounds. 10 pound PR.

BS 21x205
@200m
FS 21x135
@400m
OHS 21x95
@800m

17:10 - run distances a bit longer than Rx'ed.

Question:

Been doing crossfit for 6 months now. BW is 200. I can back squat 350, front squat 255, and deadlift 460. But only OH squat 95. Has anyone had this difficutly in the beginning? My ego is in serious need of repair. Please advise.

Look forward to WOD!

13:04 - bwt 117. Back squat 125, front squat 95, OH squat 65. All squats butt to ankles depth.

Me: BW=185lb
26:00
BS 21x135
400m
FS 21x100 (15,6)
200m
OHS 6x70, 8x65, 1x65
FS 6x65 (shoulders wouldn't hold OH)
800m

Michelle: BW=135lb
25:00
BS 21x80 (6,11,4)
320m
FS 21x60 (?,?,?)
640m
OHS 40 (fail), 21x25 (?,?)
800m

Crossfit Virginia Team Ruthless Training

bdywt=195
back squat 195/run 200 m/front squat 145/run 400 m/O.H.squat 95/run 800 m

time was 10:16

JeffT

I could get used to those 200 m runs-that went by fast

This workout is eerily similar to "Nancy", which I did a couple of days ago. 14 minutes. Legs hadn't been that sore in a long time. Didn't help that yesterday I had to move the contents of the entire gym, about 2,500 lbs. of stuff, from the back of the gym to the front. The fridge was the hardest thing to lift. So today I'm taking a rest day!

I am not able to lift my bodyweight yet.

BS: 21 x 45#
200 m Run outside
FS: 21 x 20#
400 m Run outside
OHS: 21 x 20#
800 m Run outside

16:57

I am feeling my legs today.

time= 14:29
bw= 194
Used 2 1.5pood KBs for all squats. Still saving up for heavier ones. All squats arse to ankles. Last 2 rounds were broken. Warmed up with 2 rounds of 35lb plate moons, rotating situps, KB seesaw press, and KB good mornings. Overhead squats need some more attention on detail. Maybe next month I will GTG with them. This month have been GTG with 7 pullups on rings very strict with no momentum. Tested out my progress on the pullup bar and got 25 with kipping for a new PR! Tomorrow I think I will do the RKC 1.5pood KB snatch test 32L+32R.

BW-182#

Time: 18:45

BS: 185x21
Run 200m outside
FS: 120x21
Run 400m
OH: 90x21
Run 800m

People with times near 10 minutes are animals!

Ray

The 1st 10 reps of the OHS were one of the most adventurous experiences of my fast dwindling athletic career.
19:42
as Rx'd no breaks...short walk during 800..

,

210x21 BS
140x21 FS
105x21 OH

Bwt. 210
time. 23:35

a quick question.... I'm in the army, and i was wondering if by doing crossfit alone i can improve my PT test scores. if you would recomend doing situps/pushups/running on the side, how much and often? i have been doing crossfit for about a month now. thanks for the time guys....

Jon

Hello All,

New to this. Been doing xfit for 2.5 weeks now.
Truly a great workout.
Todays WOD:
Sub'd back sq with deadlifts ( do not have a rack)
Bwt: 245 pounds
Deadlift: 21 reps*245
400 m
FSQ: 21 reps *135
400 m
OHS: 21 * 115 (first time ever doing OHS)
800 m
All sets broken except running (well jogging!)
Time: 34 min 30 s

Comments please

Mike

200x21 BS
200 meter run
135x21 FS
400 meter run
95 x21 OH
800 meter run

bwt: 200
time: 12:33

Need to get the squats deeper. OH felt the best. All runs were done on a treadmill.

15:46

BW 162

Back squat 165 x 21 reps

Front squat 115 x 21 reps (broken)

Overhead squat 75 x 21 reps (broken)

Started OHS's w/85 lbs, but knew right away it was too much, so dropped weight to 75 lbs.

Used 115 instead of 110 on FS's because I only have one power rack and it was easier/faster to
drop the weight after the back squats.

All runs on treadmill @ 8-8.5 mph.

Between yesterdays' and todays' WOD's, my wrists
and shoulders are screaming for a rest day:)

Awesome workout, Thanks Coach!

cfwux3
WOD= 27.07.24

21 back squats 125# 11-10
run 200m
21 front squats 95# 11-10
run 400m
21 ohs 55# 5-10-6
run800m

All weights at 85% of Rxd.

BS 225 X 21 (6X5X5X5)
FS 155 X 21 (6X5X5X5)
OHS 115 X 21 (6X5X5X5)

Runs on the treadmill @ 4% grade
.5 mile
.75 mile
1.00 mile 32:00 total time...

Body weight = 160
BS = 160
FS = 110
OHS = 80
Subbed rowing for running.

Time= 13:26

I cannot run or squat right now so I'm gonna do the following, let me know what you think

Sumo Deadlift bw x 21
Row 200m
Stiff Leg Deadlift 2/3bw x21
Row 400m
DB Swing 55# x21
Row 800m

14:30, ohs's broken

bwt=184#
Back squat, bodyweight (185#), 21 reps (7,7,7)
C2 250m (0:47.8)
Front squat, 2/3 bodyweight (125#), 21 reps (7,7,7)
C2 500m (1:45.6)
Overhead squat, ½ bodyweight (95#), 21 reps (5,6,6,4)
C2 1000m (3:39.6)
TOTAL TIME=19:40

Jon,
I am also in the Army. I have about 15 guys in my company that do crossfit. All have improved their PT scores across the board. This is by doing crossfit only. If you want to max the PT test, I would recommend adding a run routine on the off days. Sully

185 for BS 1st set
135 for FS 2nd set
65 for OHS (still working on this movement)

All reps butt to medicine ball.
18:43

WOW there's another Reed that does X-fit don't know if you've ever posted before but nice to meet ya man. Good job being the first. And just to clarify for my friends out there this is the Reed from Oklahoma and part of the UCO crew.

As prescribed
BW = 165
BS = 165
FS = 110
OHS = 85
22:53

sub row for run

BW - 220#

BS - 220# x 21
FS - 145# x 21
OHS - 110# x 5, 95# x 16

all sets broken, form was really shaky for OHS - had to drop the intensity so that I wouldn't drop the bar on my noggin. Yes! I felt the fear!

21:40

finished with some pull-ups, some weighted dips and some barbell rows.

For the UCO workout today

Rest pause snacths and back squat (90 percent of max for 10 sets of singles with 15 seconds of rest between reps)

Snatches 155
back squat 285

X-fit 5rounds of
4 reps each arm of snatches with 2pood KB
4 reps wieghted pull ups with 45lbs
4 reps wieghted dips with 45lbs

finisher
sit ups
knees to elbows

11:15

155/115/75
Front squats were broken into 11/10. Good workout.

Forgot to set the timer.
BW 124
BS- 115#
FS- 85#
OH-60#
Having a hard time driving up from the butt to ankles position on the back squat, gets heavy, will practice. Front and OH felt good. All those thrusters have helped the front squat.

Bodyweight = 205lbs
BS
205* 11 AND 10
FS
150* 11 and 10
OHS
95*8 (lost it at 8)Tweaked it down to 65lbs to finish
65*13

Finished with Deadlifts and abdominal work.
I need more weighted squats in my workouts.

Me: 17:05

Runs were approximate, might be a bit long.
BW=168, loads as prescribed.

Red-haired cutie: approx 18 minutes.

BW 195

BS 195 (21)
200m
FS 135 (10,11)
400m
OH 105 (6,5,5,5)
800m

14:51

~ 20 min, as Rx'd

BW 225#

Looks like we have two Alex's now. Drive on Big A !

There hadn't been squats in the WOD for a while, so yesterday I did some heavy squat work after the WOD. And of course, what do I see this morning? Went pretty well, though.

17:32 as RXed
BWT=160
All squats broken into 12/9

Good workout.

As Rx'd

160x21 BS
200m
110x21 FS
400m
85x21 OHS
800m

11:16 / Got some of my math jacked up this morning but I still felt the love.

bwt 85kg

back squat 85kg 21 reps unbroken
front squat 65kg 21 reps unbroken
ohs 20kg 21 reps unbroken

time - 11:55

Still not able to do ohs with any kind of weight but made sure that every rep i did do was deep

cfwu x 3...bs 7-7-7,195lbs,15 sec between...fs 7-7-7,135lbs,15sec between 1st & 2nd set, 30sec between 2nd & 3rd...ohs 7-7-7,95 lbs first 2 sets, 45lbs last set, 30 sec rest between...all runs on a treadmill between 6 & 6.5 mph w/1.5%incline...27 min total for WOD...pt test tomorrow...should be fun

Just realized i posted wrong earlier this morning (still foggy and groggy, i guess). i subbed 1 min of skipping rope for every 200m of running. So, 1, 2, and 4 mins of skipping.

Forgot to hit the crono, so no time to report. Then I rechecked the WoD and saw the BWS, FS, BS breakdown while I did BWS for all three sets today. Dumbsh*t mistake disguised as enthusiasm to get into the WoD. Probably just as well as I did yesterday's WoD this morning before the crack.

Little league and rest tomorrow. Long paddle on Sunday. Good weekend, everyone.

David

Body Weight 200

Back Squats 200 X 21reps
200 Meters
Front Squats 150 X 21reps
400 Meters
Over Head Squats 100 X 21reps
800 Meters

12 min 36 sec

Good work out!!

Three days on crossfit-- 59 years old, 80 lbs overweight. Got the bwt on back squats, but badly broken. Could have timed the whole routine with a calendar and my legs are dead....But,IT HAS BEGUN! Great WOD, guys! De Opresso Liber!

Screwed up my watch!!! ARGGHHH!!

BW=220

220 X 21 (15 - 6)
200m
145 x 21 (7 - 7 - 7)
400m
110 x 5, 95 x 7, 55 x 9
800m

overhead squat is scary!!

~20min is my guess

cfwu x3

pre-WOD:
weighted pullups 3-2-2-2-1-1-1-1-1
3: 45
2: 55/65/70
1: 80/85/90/90/80

WOD:
bwt: 205
bs: 185 (my bs is WEAK)
fs: 135
ohs: 95 (this was actually my best of the 3)
time: 20:56...runs were around the basketball court...ugh. the first one was definitely too long and the second two mightve been a little too long. also, used a dip station as a rack as some as$?^(k was bench pressing in the gym's only squat rack...and we have to have at least 5 freakin benches! raw leg strength is still a weakness. handstand work later and maybe that swim i didnt do yesterday.

Time: 20-25 min had a call in between sets but was cancelled.
As Rx'd.
Back Squats: 170 lbs
Front Squats: 110 lbs
Overhead Squats: 85 lbs

Held up well throughout. Was not as punishing as I initially thought.

13:36.1.

bwt: 165#
BS: 155#
FS: 115#
OHS: 85#

Odd, My weakness is now in my back squat...Who would have thought...

Hi all,

Workout as follows:
Lisa:
BW = 60 kg
Squat - 60 kg
Front Squat - 45 kg
Overhead Squat - 35 kg
As Rx'd - 16:00

Jon:
Squat 80 kg x 21
Ring Pushup + 10 kg x 21
400 m run
Hang above knees squat clean 60 kg x 21
400 m run
Overhead squat 60 kg x 21
Pullup x 21
600 m run
BW = 80 kg
Duration = 13:40

LEO: as rx'd w/ treadmil
bwt: 170
13:40

Keely (her first time!!!!)
bwt:111
1st: 85lbs
2nd: 65lbs
3rd: 35lbs
14:00 !!!!!!!!!!!!
We could of gone faster, but the people at the gym move slow, so slow. Maybe one day they'll figure it out.

Body Weight = 182lb. = 82.5Kg

Back squat: 82.5Kg x 21 reps
Run 200 meters
Front squat: 55Kg x 21 reps
Run 400 meters
Overhead squat: 42.5Kg x 21 reps
Run 800 meters

TIME: 22:41

Day 5 of 5, this cycle.

BTW=150. Loads were 150BS, 100FS, 75OHS. Runs performed behind the station, down and back, on the 50 meter course (so 100 meter laps). My, how I longed for an open treadmill during the eight laps of 800 meter torture. Stopping and starting BLOWS.

Either 16:10 or 17:10. The wall clock is pretty old and hard to keep track of.

-D.

Forgot to note:

Front Squats broken into sets of 13 and 8 reps.
Overhead Squats broken into sets of 9, 7, and 6 reps.

WOD was #2. 11:44.57 BWT=170 170/115/85

1st wod as rx'ed weight 217
215 x 21 unbroken
200m
145 x 15/6
400m
105 x 3/6/4/4/4
800m
20:32

bwt - 212
squat - 215x21
200 m treadmill run
front squat - 145x21
400 m treadmill run
thrusters - 105x9,11
800 m treadmill run
22:09

BW - 170
800 m run to gym
Back squat - 21 unbroken (I haven't squatted in about 6-9months)
200 m run on track
Front squat - 10, 11
400 m run on track
Overhead squat - 8 with bar, 8 with 65lbs, 3 with 85lbs. This was a very difficult exercise that I need to improve on. I took some time to learn the form but I should have just stuck to using the bar. Does anybody use a wide stance on this lift? Or does it just take some serious balance to maintain a normal squat stance? I'm no expert but felt a lot of back muscle being used to stabilize the bar. I like Overhead squats.

With the exception of learning overhead squats my time was under 20 min.

800 m run home.

BW=215

As rx'd 12:19. Great workout before a rest day, definitely feel like I've earned it!

body weight: 170

back squat, 170 x 21 reps unbroken
run 200 m
front squat, 115 x 21 reps broken (13/8)
run 400 m
overhead squat, 85 x 21 reps unbroken
run 800 m
_______________________

12:54

Vanessa: 14:12 (135, 95, 70#)
Jason: 12:30 (215, 145, 105#)
Dave: 14:18 (200, 135, 100#)

Please disregard the grammatical errors in the last post. I meant to say that I felt a lot of my back muscles being used to stabilize the bar.

BW - 195

CFWU x 1

Total time 13:30 (OHS weight was 65 lbs but otherwise as rx'd).

-My squats weren't very deep today since my knee is objecting at around the 75 degree of flexion mark. Did my best with it and probably artificially lowered my time since I wasn't going the full range.

BW: 189lbs

Back Squat: 190lbs x 21 reps (broken)
Run 200m
Front Squat: 125lbs x 21 reps (broken)
Run 400m
Overhead Squat: 95lbs x 6 reps, 65 x 8/7 reps
Run 800m

Time: 28:26

With the back squat I was trying to go deep with the bar high on the traps.

I found my wrists bugged me a lot on the front squats. I notice the same thing with heavy(ish)barbell thrusters. Anybody have any ideas why this happened or what I can do to fix it? Do I just have to tough it out and eventually my wrists will develop the strength/flexibilty required?

I just plain suck at OHS. With 95lbs I was getting next to no depth at all. When I dropped back to 65lbs I was able to get a bit deeper but I still didn't break parallel on any of the reps. Something (else) to work on I guess.

Did yesterdays and today's back to back.
BW: 164, runs on treadmill.
165x21, broken;
110x21, broken
80x21, broken but only into two, finally.
20:11

Team Ruthless
Crossfit Virginia
Jeff/200lbs/10:16
Dino/200lbs/11:06
Joe Graaff/Visiting from Vancouver, Washington/185lbs/17:56

bw 190

bs 190 x 21, fs 135 x 21, os 95 x21 - all sets broken
runs on treadmill as directed
time 16:37

wod:

cfwu x2 (subbed diamond pushups for ohsquats)

wod (17min I think)
bw squats x21
run 200 yds @ 6.5min/mi
45lbs front squats (past parallel) x21
run 400 yds @ 7.5mim/mi
45lbs thrusters x21
run 800yds @ 8min/mi

various abs, back extensions and a ton of stretching!

This one was intense. After so many days of legs, i felt it all day, so I only did bw (not even sure if I could do more though).

bring on the rest day!!!

Body weight 78.7kg/12.7 b/f.
15.40, overhead squats far too shallow.

26:43

BW 160, as RXed.

BW= 225

Took just over 18 min. All squats could/should have been lower.

Executed WoD in ~23:00 minutes.
= All squat sets broken.
- BS @ 185lbs, FS @ 135lbs, OHS @ 95lbs.
- Ran a total of 1.9km.
- Additional kipping pull-ups.
- Additional weighted dips.
= Additional L-sit practice.

As rx'd
bwt 160# (keeps going down)
bs 165# unbroken
300 yds 1:07
fs 110# unbroken
560yds 3:09
ohs 85# 14,7
1/2 mile 3:44
time 16:11
Took a lot of time to reset bar!

Need to get my knee looked at soon...something very wrong with it. Did the WOD with lots of pain and clicking (uh oh). Every squat felt like another fiber tearing from the bone...honestly. Did the 200m and 400m in good time, so I decided to jog the 800m (plus my knee was just about locked in one position). Air squats unbroken, all other squats were 3x7. Good workout, bad results :)

as rx'd 16:20

{21x185 bs / 21x120 fs(14/7) / 21x95 ohs(14/7)}
each set progressively deeper (BS approx p'llel / OHS but/ankle) surprised by how heavy the bs felt.

BW: 185

BS: 185#
FS: 115#
OHS: 45#

Still working on getting good technique with OHS before tacking on weight.

Time: 12:50

For several months now I have been trying find or come up with a program that develops all the components of physical fitness to no avail then I found this site. I decided to give CrossFit a try and I’m very enthusiastic about it. I familiar with how to do most of the exercises listed here with the exception of the gymnastic ones.

Here’s my stats of Friday WOD. I’m 28yo/ 5’8”/ 155lbs. My gym does not a track so I used the treadmill but added .1mi to each of the runs because I feel treadmills are easier than running outside – and you can’t really sprint fast on a treadmill. All my squats were full depth.

back squat with 155lbs unbroken for 21 reps
.22 mi run
front squat with 105lbs unbroken
.35 mi run
overhad squat with 75 lbs (not used to this exercise and no platform) 18 reps
.60 mi run

Total time: 20 min give or take a few seconds

My gym will limit me to what I can do – I guess most of you train at a CrossFit center? How do you go from weights to track?

Looking at everyones time I guess I'm out of shape. you guys must run really fast.

I thought "Annie" would be a good warm up, but
I worked on my Double-unders, 21 Min.
Bs-21x200lbs
Fs-21x140lbs
Os-21x100lbs
all sets were broken.
17:30

10:55 BW=192
200# BS,135# FS, & 100# OHS. Runs on 1% incline treadmill. First two sets at 11 mph and last set at 10mph.

Wife:
19:44 BW=130
130# BS, 85# FS, 65# OHS & runs on elliptical.

19:25
BW 180
BS at 180, FS at 115, OHS at 90. All lifts broken, runs around the compound, legs felt like logs.

BW 185 done as Rxd in 14:43... Felt weak getting over a cold.

25.20

BW 86.6Kg
BS 86Kg FS 46Kg OHS 23Kg
BS 8/6/7 FS 8/6/5/2 OHS 10/11
200m 400m, 800m
All runs on road from gym (gym at top of hill so 1/2 downhill half up)
Misread WOD and did OHS at third BW instead of half.

paresh bw:185lbs
tyler:175lbs
as rxed
p:17:37
t:17:10 (I think)
kick our ^%# hey leo here's to you and spreading the word about crossfit. How's vacation???
-P

BW 156
BS 155
Front 105
OHS 77.5
Time 14:42
Good effort, could of done better but had to run on a deadmill and switch plates around between lifts.

Ugh, forgot to check clock at start :-(
BW 155#
Back Squat 100% BW
Front Squat 66.66% BW
OH Squat 29% BW (and a PR, btw)

Squat form is improving. Running is getting smoother too.

CFWUx3

BW=108
Time=18:50
BS=85lbsx21
FS=65lbsx21
OHS=50lbsx21

CFWU X3
WOD :17::47(Runs done a tradmill w/3.0 incline)
BS-200 FS-150 OHS-100
Windshield Wipers x3 10each
Actually finished a minute or two earlier, but forgot to stop my watch. Didn't realize it till aftrer I wiped down the equipment. Form was ok. The Back Sqts were actually the hardest and sloppiest. Awsome work out though! Probably took too long changing the loads.

BW 71kg/154lbs

BS 50kg/110lbs, 21
200m run
FS 35kg/67lbs 15,6
400m run/
OHS 25kg/55lbs 7, 9, 6 miss counted do i get bonus points fot the extra one?
Run 800m
Time 17:09

After yet another sweet angel on the gym floor i Finished off with my first submission wrestling session in 7 weeks, shoulder ALMOST right.Still babying it a bit though.
I was practicing handstand yesterday :) by walking feet up the wall and am able to hold myself up for an L-sit (all be it 5-10 seconds)on parallets again.

Didn't run a time on this one, probably around 20 minutes with time lost in the weight switches . Went 2/3 weight for back and front squats, and 1/2 weight for overhead squats.

14:40
wts as rxd, estimated distance, could be off by a little. Runs were harder than squats, 800 was not fast.

12 minutes
Did all OHS with 45 lbs

wu: mod cfwu x 3: 10x(ohs, sit-up, back extension, push-up) + 1 minute treadmill runs increasing pace each set
wod: 12:30 total time
BW: 155
BS: 155x21 unbroken
200m x 12.0mph
FS: 105x21 unbroken
400m x 10.0mph
OHS: 75x21 unbroken
800 x 9.0mph (fought off pukie half-way into this part, relaxed into last tenth of mile)
transition took a lot of time, especially adjusting weight going into ohs

BW = 148

All weights & fractions as Rx'd.

time 18:39

Great WO!

Fantastic workout! Wish I could have done it justice
BS 165
FS 115
OHS 65-45

subbed row for last run

time= 20.33

Mike Donnelly

Weight = 190

165 lbs
135 lbs
95 lbs

24:45 min

I did

Deadlift x bw x 21
Row 200
Stiffleg Deadlift x 2/3bw x 21
Row 400
DB Swing x 55
Row 800

12:39

Had to drop the weights a bit, form was slipping.
bw = 180
cfwu X 3
bs - 185# X 10, 155 X 11
fs - 115#
os - 85#
cfwu X 3
about 15min give or take a minute

did this workout on the 9th,forgot to post.
cfwux3
bw177lb
400m
back squat 180lb broken set into 7's
400m
front squat 135lb 9/12
400m
overhead squat 85lb 11/10
400m
time 24:26

Not timed due to extremely packed gym
Talissa and Thayer: 45lb back squat and front squat, 50 lb OH squat with runs in between

BW=135#

BS: 135#, broken into 12/9
Rope skipping: 100
FS: 95#, unborken
Rope skipping: 200
OHS: 65#, broken into 9/6/6
Rope skipping: 400

Time: around 20 min including changing wts, shoes.

bw 165
as RX'd:
bs:165
fs:110
ohs:85
time:20:30, changing weights took a bit of time but all sets unbroken until ohs: 7,7,7.

170#; time: more than 15 minutes, less than 20... wife has my stopwatch. No broken sets.

time: 26:22
bw 195
bs: 195
fs: 135
ohs: 95,45

Overhead squats were really tough, kept losing my balance, need to practice more with just the bar.

Correction for Vanessa: 135, 95, 75#.

16:01, Did it backwards because it was my first time doing overhead squats with any weight.

18:28 as Rx'd..205/150/100

Back sq:165lbs
200m sprint
Front sq:115lbs
400m sprint
Overhead sq:95lbs
800m sprint

10:50 as Rx'd.

Wasn't able to get to this workout. I had a lot of stuff going on with the Knights of Columbus, so I never had time to do this workout.

bwt 110
Back sq 110
Front sq 85 (broke at 13/8)
OHS 55

18:40

Well, I dealt myself one of the better a** kickings I've had in a while today to celebrate my 39th birthday.

First, I did "Elizabeth". 21,15,9 rep rounds of:
Clean 135
Ring Dips

Time: 6:17'

Rest 12 min, then today's WOD:

BW= 161
BS160X15,6
Run 200m
FS 120X9,12
Run 400m
OHS 80X21
Run 800m

Time: 9:53' Collapsed in the driveway.

Off to the mountains for a two week vacation!

Darn I read this wrong lol. I did front squats with 3/4 bodyweight which means I lifted 42lbs more than i needed on the front squats. No wonder they were so hard lol.

Bodyweight 200
Squat 200x21 broken sets
Run 300 meters (accidently ran to far)
Front Squat 175x21
Run 400 meters
Overhead Squat 100x21
Run 800 meters

Time: 36 minutes even

I did this one with Pfiefer. He is 185 and I am 170 so I just did this one as if I was 185 also.

T.Rain: 9:51
Pfiefer: About 12:00

I could not believe I broke 10:00 but I at least had a witness.

16:16
cold and rainy so subbed rope jumping indoors for runs
1min, 2min, 4min
155# 10/11
105# 7/7/7
couldn't OHS the 45# not flexible enough yet drop to a 30lbs bar and still couldn't get down so quickly went into 30X 30lbs thrusters
then practiced OHS with broomstick

BWT=240lbs
22:18
I still only own 75#...I really need to get a 300# set soon...so, I used that for all squats. It gives me a good opportunity to go slow and work on form.

Bodyweight: 153lbs.

Workout as Rx'd: 11:48

All squat sets broken 15/6, except overhead (unbroken).

Great workout.

Rower: 15min 304 Cal
Lifecycle: 30min 10 mi.

60 Dips
100 Sit-Ups High Angle Slant Board
100 Back Extensions

cfwu x2
12:00 as RXed BW:150
BS and FS unbroken, OHS broken into 4 sets.

23:14
BW = 170#
Back Squats: 21 @ 135#
Front Squats: 11,10 @ 95#
Overhead Squats: 11,10 @ 65#

Body weight 69 Kg
BS 21x70kg
run 200 m
FS 21x50kg
run 400m
OHS 21x20kg (10,11)

All runs on threadmill
10' 20"

all in lbs.
BWt=152
BS 21x 155
run 20 lengths of racquetball court sprints
FS 21x 105
run 0.25 mi treadmill 10.5 mph, 1% incline
OHS 21x 45
run 0.5 mi treadmill 10 mph, 1% incline (almost too fast but made it!)

19:26

all sets broken
OHS still not so good with weight; depth OK with the bar

finished with some pullup holds, 10 sec at bottom, 7 sec at top, parallel grip, 3 sets of 2.

BW: 175

9:49 as rx'd

25 minutes

John BW 210
time 14:49

Tony BW 145
time 12:53

Brent BW 185
time 13:06

All as required

12:30 with 135,95,70 lb, bodyweight 165 lb.

35 minutes
BW: 265

Still setting my body up for crossfit, so I'm still lowering weight.

b. squat:
225lbs was where I could push myself and still stay mildly explosive. Tried to go for bodyweight but ended up dropping the bar on second squat.
[full run for 200 meters]

f. squat:
205lbs
[half run half walk for 400 meters]

oh. squat:
95lbs . Reason for such low weight was because I was trying to stay under 40 minutes and keep the power and form going. OHS are still a weakness for me, though I'm close to butt to ankles depth!
[walked half of the 800 meters before the dizzyness caught up and I called it a day]

This was one hell of a workout. Looking forward to next time's results.

26:00 as Rxd
270# back (on machine rack)
135# front
95# overhead

current bwt : 208

Thank you for the info!