November 7, 2005

Monday 051107

Back Squat 1-1-1-1-1-1-1 reps

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Lisa Sanfilippo - CrossFit Oklahoma


Handstand bent-arm forward roll [video]

Posted by lauren at November 7, 2005 7:49 PM
Comments

SQUATS!!!! YES!!!!

Comment #1 - Posted by: Cujo Jones at November 6, 2005 8:23 PM

Nice Job Lisa!

It was great seeing you in Colorado!

Comment #2 - Posted by: beth at November 6, 2005 8:34 PM

Perfect! I've got squats planned for tomorrow anyway.

Today I did some work on my power cleans but nothing impressiive to report there except i tore my shoe.

Then 2000m on the rower - 7:30.6 PR by 9 seconds

Working on 100kg C+J and 7:00 2000m by Christmas.

Comment #3 - Posted by: Don Stevenson at November 6, 2005 9:51 PM

Does this mean 1 rep max 7 times?

Comment #4 - Posted by: matt at November 6, 2005 9:53 PM

Way to go big L.

Comment #5 - Posted by: Jim Glover at November 6, 2005 10:11 PM

Don.
u smoke me by 27 seconds for the 2000m. i think i might have to do some practice.

Comment #6 - Posted by: stephen R at November 6, 2005 10:22 PM

Since back squats aren't on the exercises list, can someone tell me how to do 'em? Thanks guys.

Comment #7 - Posted by: Craig at November 6, 2005 11:08 PM

185/205/225/225/245/245/245/245 beltless below parallel squats. Left the cast iron plates at the farm....this was all the bumper weight I have at the apartment.

Comment #8 - Posted by: kelly moore at November 6, 2005 11:09 PM

take a weight as you would for overhead or front squat, but you puit it behind you resting between shoulders and neck area, still supporting with arms though, and then you squat. Guys correct me if I'm wrong...... SQUATS RULE!!!!!

Comment #9 - Posted by: gigi at November 6, 2005 11:32 PM

Started early ...

In kg's :

80
100
125
135
145
155
165

Comment #10 - Posted by: Bert Brams at November 7, 2005 12:28 AM

The videos are helping greatly with my lifting techniques and forward rolling. Thank you! Keep it up. If they are complied, I would look forward to purchasing it.

Comment #11 - Posted by: Dan F. at November 7, 2005 12:44 AM

did 4 sets of 5 and 1 set of 2
60kg x 5,70 x 5, 80 x 5 90 x 5, 100kg x 2

then finished with an assortment of dips, chins and other basic stuff.

Comment #12 - Posted by: Stephen R at November 7, 2005 1:52 AM

clean and jerk 7 sets

got 90 kg, previous pb

but could not get 100 or 95 or 92.5

Comment #13 - Posted by: Tim 'crack' Hulbert at November 7, 2005 2:55 AM

added the Burgener warm up to the CFWU today instead of squats.
10x45,95,135,165,185,200,205,215 (for a PR)
3x10 hspu, 20 minutes walking at max treadmill incline

Comment #14 - Posted by: John H. at November 7, 2005 3:26 AM

Early day today

cfwux2 + burgener warm up before the OHS's

225
265
315
315
325 - missed
315
315 - missed

Comment #15 - Posted by: Allen Yeh at November 7, 2005 4:11 AM

Unsure of where I stood with squats. I now know 225 is attainable. 135,185,205,205,225,225.

Comment #16 - Posted by: Joel at November 7, 2005 4:52 AM

Actually did a 10x3 back squat work out yesterday!

135
145
155
165
175
185
195
195
200
200

I feel great today!

Probably do a 10x3 deadlift later on today!

-Joe

Comment #17 - Posted by: Joe Flesche at November 7, 2005 4:53 AM

225
225
275
275
285
285
300
135x10 cool down

thanks,
Josh

Comment #18 - Posted by: JoshS at November 7, 2005 5:04 AM

135
155
175
185
195
200
200


Comment #19 - Posted by: David B. at November 7, 2005 5:45 AM

BW=203

185
225
275 (not all the way down)
245
265
275
275

Focused on going all the way down.

Comment #20 - Posted by: Jamie W. at November 7, 2005 6:07 AM

If y'all want some inspiration check out these athletes. It's also my favorite charitable cause.

http://www.challengedathletes.org/

Comment #21 - Posted by: Matt at November 7, 2005 6:08 AM


Body weight 215

315, 365, 405, 405, 425, 450, 495(eyes popping out of head)

Comment #22 - Posted by: Adam at November 7, 2005 6:24 AM

ME Black Box day

Squat Cleans
3-2-2-2-1-1-1-1-1
135-145-150-155-165-170-175-180-185(PR)

Old PR was 170. The squat is still the limiting component.

Comment #23 - Posted by: Christopher Forbis at November 7, 2005 6:32 AM

I'm new to crossfit and haven't logged on for about a week. Did angie instead today. Great workout. 20:12. Pull-ups kick my a**.....Hey, I don't remember eating that.

NBFD

Comment #24 - Posted by: shookie at November 7, 2005 6:48 AM

Did 140lbs (plus bar, unsure what bar is)...bw 170.
Did 100 chins as well to make up for the missed rope climb WOD (12:30).
Can someone point out what the burgenger warm up is?

Comment #25 - Posted by: CraigL at November 7, 2005 7:05 AM

65-95-115-135-145-155-165

Comment #26 - Posted by: Dan MacD at November 7, 2005 7:16 AM

Craig,

Most Oly bars are 45 lbs.

The burgener warmup can be found here
http://www.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv

it was posted on the page along with the WOD on 31OCT05. Very informative video, I plan on adding that in all the time now.

Comment #27 - Posted by: Allen Yeh at November 7, 2005 7:19 AM

Run, CFwu, Burgener wu:
135/205/225/225/245/245/225 below parallel on all but one 245.

Followed with form work/light weight reps.

Comment #28 - Posted by: Steve HB at November 7, 2005 7:28 AM

Limping to catch up: yesterday 's WOD, except my gym has no rope. Went for max L pullups in 20 minutes, got 162. Slowly rejoining Crossfit.

Comment #29 - Posted by: adam at November 7, 2005 7:36 AM

135
180
200
220
250
260
270
I felt great doing this one. My body finally feels ok after last weeks killers...

Comment #30 - Posted by: MFowlerbjj at November 7, 2005 7:36 AM

im a newbie...what is a back squat?

Comment #31 - Posted by: rico at November 7, 2005 8:23 AM

BW = 173
185
205
225
245
255
225
225

Comment #32 - Posted by: Delaney Henretty at November 7, 2005 8:24 AM

nevermind, i found it.......

Comment #33 - Posted by: rico at November 7, 2005 8:25 AM

120kg
130kg
135kg
140kg
120kg
120kg
120kg

4th rep was really close to failure so dropped the weight

Comment #34 - Posted by: DavidE at November 7, 2005 8:29 AM

175-200-225-245-265-285-300, body weight 172

Comment #35 - Posted by: Mike Perry at November 7, 2005 8:31 AM

45-55-65-75-85-95-95 (PR)

Last PR on back squats was 45. Happy to see the improvement.

Comment #36 - Posted by: Leanne at November 7, 2005 8:36 AM

cfwu x3

WOD:
5: 115/135/165
3: 185
2: 205
1: 225/235/245/245/225
5: 135/135

im not gonna sugarcoat it...i suck at squats and especially back squats. on the second 245 my left leg dipped way in, and this freaked me out, so i lowered the weight. maybe some muscleups later.

Comment #37 - Posted by: ediddy at November 7, 2005 8:45 AM

oh, and 245 is PR (mostly bc ive never squatted much).

Comment #38 - Posted by: ediddy at November 7, 2005 8:49 AM

6'3"/195#
185
205
225
235
245
250(PR)
255x2(Pretty weak form-didn't get low enough to really count)

Extra:
3x10 Back Squats with 135# (working on form)

I was gonna run 1600m for some cardio...but decided against it at afterwards.

Comment #39 - Posted by: Chris C at November 7, 2005 8:57 AM

41 yo 188 lbs male
135 kg
145 kg
155 kg
160 kg
150 kg
150 kg
150 kg

Comment #40 - Posted by: Slamar at November 7, 2005 9:02 AM

45x10
135x2
185
205
225
245
255
265
265

Also did alternating one arm Snatches 50x10 each arm then
alternating one clean&press 50x10 with each arm

Comment #41 - Posted by: Dave McE at November 7, 2005 9:11 AM

Will hit the back squats later tonight, earlier I did a deadlift workout ...

12 singles @ 270 lbs, 30 seconds or rest between reps.

Comment #42 - Posted by: Tom Needham at November 7, 2005 9:12 AM

Warm up; 3 X Sampson stretch, sit ups, OH squats, then Bergener warm-up X 2, back squats 135 X 10, 185 X 10

WOD; 225, 255, 275, 290, 280, 280, 265.

No energy for rope climbs now, will do yesterdays WOD before stand-up tonight.

Comment #43 - Posted by: pwoodruff at November 7, 2005 9:16 AM

Don't have a squat rack, so I improvised. I used my rings to hold the barbell below parallel. Put one plate on each side, then the rings, then additional plates. Then I stood up and then squatted.
120, 170, 220, 250(miss), 230, 240, 240

Comment #44 - Posted by: Jerry S. at November 7, 2005 9:17 AM

cfwux3 squat warmup 135x5, 185x3 to get form down
205,225,235,245,245,245,235
185x5, 185x5, 135x10 (just working on going all the way down)
1st and 3rd at 245 got past parallel but not all the way down. 2nd 245 got all the way down.

Comment #45 - Posted by: Jim at November 7, 2005 9:18 AM

BW 188
Messed up hamstring yesterday a bit (trying some stupid glute ham thingy way beyond my ability). Did 7x2 of 175. Then 5x5 135. Hamstring bothering me a bit grrrrr. It's been 10 stinking weeks and I just backslid 6 weeks. Rant over. Definitely had more in me if the hamstring wasn't screwed up. Now for some ice, food, and the TPS reports.

Comment #46 - Posted by: Chris H. at November 7, 2005 9:31 AM

Great job Lisa... it was nice meeting you in CO... and everyone else for that matter. Good times!

Working on my squat form
95,115,125,135,140,140,145

Thanks to Coach and Lauren for a great seminar. Learned a lot and very inspired!
You and trainers make everyone feel like family.

Comment #47 - Posted by: Sue A. at November 7, 2005 9:49 AM

225x1
255x1,1,1
225x1,1
235x1,1,1,1

Ray

Comment #48 - Posted by: Ray V. at November 7, 2005 10:06 AM

Wow...my back squat is pretty weak!

45
95
115
135
135
165
165

I was going to try 185, but the 165 was rough.

Ted

Comment #49 - Posted by: tedw at November 7, 2005 10:26 AM

185
205
225
245
265
275
295
305 failed, left it on safety bars, unload 80#, then
225 from the bottom to rerack the bar
305 failed again, unload 80#
225 from the bottom to rerack the bar

maybe 300 next time

Comment #50 - Posted by: Patrick Kennedy at November 7, 2005 10:30 AM

Good. Today was squat day anyway. Especially since I did squat yesterday.
10x3 front squats; singles of the back squat.

No deadlifting until the back loosens up.

Wonder if Steveo is going to squat a VW Beetle?

Comment #51 - Posted by: Ron N. at November 7, 2005 10:31 AM

Team Baghdad:

SSG Rose, bw 205 SGT Norman, bw 195

225 225
275 275
295 295
315 315
325 325
335 (pr) 335 (assisted)
350 (missed) 335 (missed)
350 (got it!)

350 was my goal. 400 the next goal.

Comment #52 - Posted by: jan jeffrey at November 7, 2005 10:31 AM

Back Squat
185
195
205
215!
205
195
185

Comment #53 - Posted by: John Messano at November 7, 2005 10:42 AM

Getting ready for the PT test, so...

1 mile run in 6:25
"Diane" in 4:55, HSPU's nearly vertical, legs propped up on the Smith machine.

Comment #54 - Posted by: MurphIZ at November 7, 2005 10:54 AM

WOD - Back Squats With Tank - his 1st time doing back squats - I think we've found his niche!

Tank: 225,235,245,265,285,295,300 (PR)
Rick: 225,235,245,265,295F,285,285F,275,275
Did all thru 265 to deep > 90 and then stalled deep at 295 - had to let the low rack catch the bar. Re-racked and got 285 at 90 degrees, just.
Finished with sets of FrSquats @ 135#, and some L pull-ups.
RJI - BWT 170#

Comment #55 - Posted by: Rick Ihrie at November 7, 2005 11:02 AM

1@185
2@225
3@245
4@275
5@295
6@315
7@335 (Personal best by 30lbs)
We almost never do back squats and each time my PR is broken. Amazing.

Comment #56 - Posted by: Nick K at November 7, 2005 11:21 AM

221,231,241,251,261,265,270

Comment #57 - Posted by: opt at November 7, 2005 11:25 AM

Anyone know where I can find a squat rack cheap? I just started crossfit two weeks ago and I am still equiping my home gym. Best work outs of my life!!

Comment #58 - Posted by: Garth at November 7, 2005 11:38 AM

My last attept at back squats oct 29th

3 - 174
2 - 196
2 - 220
2 - 242
1 - 264
1 - 275 (pr)
1 - 281 (pr)
1 - 286 (pr)
1 - 291 (pr)

I won't be able to fit this in today, but will try fit in tomorrow.

Baz

Comment #59 - Posted by: Baz at November 7, 2005 11:39 AM

First squats in over a year...
135
155
175
195
215 (poor form)
225 (poor form)
205

Comment #60 - Posted by: Orrin Ahola at November 7, 2005 11:43 AM

BW: 155
135, 165, 185, 195, 205, 210

Comment #61 - Posted by: Dave A. at November 7, 2005 11:46 AM

135, 185, 185, 195, 195, 205, 205

Focused on keeping good form and going rock bottom on each squat.
BW 155

Comment #62 - Posted by: Erik at November 7, 2005 12:04 PM

BW 183

1. 221
2. 243
3. 265
4. 287
5. 309
6. 331
7. 342

Comment #63 - Posted by: MGV535 at November 7, 2005 12:14 PM

Hi all,
weights tomorrow
Lisa {Jump ropex100, Pull-upx3, Dipx3, and Sit-upx10} for 15:00.

Jon {Burpeex10 and tire carry (30# tires)360'}x11+12th set of Burpees. Duration 20:01

Comment #64 - Posted by: Jonathan Jensen at November 7, 2005 12:22 PM

(In pounds): 135, 145, 155, 160, 165, 170, 175 (fail), 170.

Rock bottom squats. Still weak at squats, but getting stronger.
BW 188#

Comment #65 - Posted by: amullican at November 7, 2005 12:25 PM

265
275
285
295
305
305
315
calf raises
balancing water bottle pick up

Comment #66 - Posted by: S at November 7, 2005 12:33 PM

BW = 210

This was only my second WOD, and I wasn't ready to max. So I did 7 sets of 3 @ 275 on the Smith Press, followed by four sets of explosive squat jumps, hands behind my head.

Comment #67 - Posted by: Todd W at November 7, 2005 12:53 PM

bw = 125

83 lbs
103 lbs
123 lbs
143 lbs
153 lbs - failed - dumped bar over top of my head.
143 lbs
143 lbs.

I want to try the 153 again with a spotter.

Comment #68 - Posted by: beth at November 7, 2005 1:07 PM

My first workout in two weeks after hurting my back. Didn't want to push the weight so I did the following:

10 Rounds of:

Squats - 10 Reps @ 95
Pull-ups - 10 Reps
Sit-ups - 25 Reps

Didn't push for time, but still a good workout.

Comment #69 - Posted by: Matthew Jones at November 7, 2005 1:08 PM

135
155
175
185
190
195
200

Comment #70 - Posted by: Chris Gondos at November 7, 2005 1:12 PM

Did some stretches and a couple sets of 135 to wu.

185, 195, 205, 225, 225, 235, 235

After I did some OH squats and lunges to work on ROM.

Comment #71 - Posted by: Mike O at November 7, 2005 1:22 PM

My first workout in two weeks after hurting my back. Didn't want to push the weight so I did the following:

10 Rounds of:

Squats - 10 Reps @ 95
Pull-ups - 10 Reps
Sit-ups - 25 Reps

Didn't push for time, but still a good workout.

Comment #72 - Posted by: Matthew Jones at November 7, 2005 1:22 PM

Bodyfat 11.9%. b/w 77.3kg.

Backsquat: 40, 60, 70, 80, 85, 90, 92.5, 95, 97.5, 100 (PR).

28 L pull-ups.

Comment #73 - Posted by: Matt Townsend at November 7, 2005 1:37 PM

bwt: 193

275
295
315
325 (Fx2)
325
335 (old PR)
340 (new PR!!)

Comment #74 - Posted by: Eric2 at November 7, 2005 1:39 PM

Executed today's WoD as Rx'd (R1-R7 in lbs):
Jonathan: 185, 225, 225, 235, 235, 235, 245 (PR with great form!).
Brand: 225, 245, 265, 275, 275, 285, 290 (also PR with the correct form).

Comment #75 - Posted by: CrossFit Cisco SJ at November 7, 2005 1:41 PM

135 x 1
185 x 1
205 x 5
bwt 175

Comment #76 - Posted by: brad at November 7, 2005 1:46 PM

Lucky coincidence, I decided to do a Superman mini-meet yesterday (Squat came second)

Snatch - 145,165,175
Squat - 365,385,405
Bench - 325, 335, 345
Clean and Jerk - 185,205,225
Deadlift - 365,385,405

Grand Total = 1555

Goal = 2000

I plan on doing this once a month to see how Crossfit affects my bottom line.

Cheers,

Joe

Comment #77 - Posted by: Joseph Matteo at November 7, 2005 1:56 PM

bwt ~240. 135x5, 225x5,
315, 325, 335, 345, 355, 365, 375 F.
Not too happy with the numbers, but the form was rock bottom.

Comment #78 - Posted by: Andy Shirley at November 7, 2005 1:58 PM

Sorry to interrupt.
Here's another reason why we love the Aussies.
http://news.yahoo.com/s/nm/20051107/ts_nm/security_australia_dc

Back to those squats!!!

Comment #79 - Posted by: Ron N. at November 7, 2005 2:00 PM

warmup with joint mobility, some jumping jacks, squats, pushups, dips and pullups

135, 185, 205, 225, 235, 225, 225

I'm sure 235 is my best so far - I haven't ever attempted a max at back squat. If I had a spotter, I might have tried 245, but I figured better not to hurt myself and be back tomorrow

To make up (sort of) for missing yesterday, followed up with some towel L-pullups:

4 sets x 6 reps, switching left hand on top to right hand on top each time

and then some regular L-pullups:

2x5

Comment #80 - Posted by: robp at November 7, 2005 2:03 PM

bw = 165

275 for all sets

Comment #81 - Posted by: paulw at November 7, 2005 2:18 PM

No squat cage today. Did Hack-Squats instead. It was my first experiment with those. I guess it went well but I have nothing to compare it with.

Hack Squats, seven sets of doubles:

45/50/55/60/62.5/65/67.5 & 70 (failed on the second lift).

Played with the new 55#KB after. Snatches, OHS, etc.

-D.

Comment #82 - Posted by: Dan Silver at November 7, 2005 2:30 PM

135,155,165,175,185,195(PR),205(PR)

Comment #83 - Posted by: Matt M. at November 7, 2005 2:47 PM

BW 142
135
145
155
160
165
170
175 (PR)

Comment #84 - Posted by: Carney at November 7, 2005 3:12 PM

back squats
275/295/315/295/315/315(f)/275/315(f)/295/295
BW = 166#
interspersed with sets of 10 L-pullups (80 total) since i missed yesterday's wod.

post-wod weighted pullups
3 +65#
1 +75#
1 +85#
1 +90#
1 +95#
1 +100#
1 +100#

Comment #85 - Posted by: JC at November 7, 2005 3:12 PM

BW: 165

225, 275, 275, 295, 315(fail), 315(fail), 295, 315(fail)

All were deep.

Its been about two years since I've done heavy squatting. I rarely broke 90 degrees those days not to mention relying on the use of knee wraps and a belt. On the last try for 315 I held it at the bottom of the lift for a few seconds before I failed. I'm going to try again on Sat. without shoes.

Comment #86 - Posted by: A.M. at November 7, 2005 3:14 PM

Work up from 50% to 75% 7 sets of 2 135# 147.5# 160# 172.5# 185# 197.5# 210# all went good.

Comment #87 - Posted by: Arnold B. at November 7, 2005 3:42 PM

Sandy:

135
155
175
205
225
235
246

Comment #88 - Posted by: Sandy at November 7, 2005 3:44 PM

heck Yes get sum lisa

Comment #89 - Posted by: Reed at November 7, 2005 3:55 PM

Guess I need to go buy some more weights, as my new set maxes at 300:

275
295
300
300
300x2
300x2
300

Comment #90 - Posted by: gbass at November 7, 2005 3:55 PM

195/205/215/220/225/230/235
all below parallel

Comment #91 - Posted by: Trevor at November 7, 2005 3:55 PM

God I wish I could back squat...I don't get how I could be so bad at it.

165,180,195,200,200,205,225

Comment #92 - Posted by: brendan melville at November 7, 2005 4:12 PM

BW 170-175

135x5
225x1
235x1
245x1
255x1
265x1
270xFail
No belt, below parallel. Then:
Bottom up Squats
135x5
185x3
205x1.5

Comment #93 - Posted by: John at November 7, 2005 4:15 PM

135 x 5
then 185, 195, 205, 215, 225, 225, 225
trying to stay as upright as possible and go below parallel, not always succeeding

Comment #94 - Posted by: Sam L at November 7, 2005 4:23 PM

9 L pullups
Squat 225

Etc. for 7 sets. Approx. 18 min.

Comment #95 - Posted by: kevindhodges at November 7, 2005 4:24 PM

225
235
245
245
245 got dirty; dropped some weight
225
225

Comment #96 - Posted by: Hartman at November 7, 2005 4:34 PM

This is how much of a crossfit geek I have turned into: I skipped out on FREE DRINKS to go to the gym and work out. I must have a screw loose.

Nice little venture into PR land (denoted by *) today. Once again, thank you Crossfit.

185; 195; 200; 205; 215*; 220*; 185

Tariq

Comment #97 - Posted by: TK at November 7, 2005 4:40 PM

Split Squats 10x 8x 35#dbs; 1:30 RI
GM 3 x 10 x 135#--> basically just a weighted stretch.
Technique work: LUE 1.5pood kb snatch 3x12; RUE 1.5 pood kb swing

Comment #98 - Posted by: Andrew Trueblood at November 7, 2005 4:52 PM

Lance BW-200, topped out at 405
Alan BW 175, topped out at 355.

Comment #99 - Posted by: A Cook at November 7, 2005 4:53 PM

115
135
185
225
225
245 fail
225
235-This is where I noticed the intracacies of form. Will make sure to use this as the gate to higher weights (ie PR)
235

245 is my short term goal. Making it up to 300 country is my big goal. Day by day.

Did a 200 meter dumbell walk w/ 50 # db's
Put the db's down three times
Total time 4:00

Can I get a HOO-RAH!?

Comment #100 - Posted by: Tyrone at November 7, 2005 4:55 PM

100-105-110-115-120-125-125. Always worried about my back. Lots of extra time this morning to work on handstands (holds), pushups, hollow rocks. I even gutted out a few L-sits.

Comment #101 - Posted by: Norma at November 7, 2005 5:06 PM

BW 175 maxed out at 210

Michael BW 195 maxed out at 235
Matt BW 155 maxed out at 245
Aaron BW 230 maxed out at 245
Derek BW 150 maxed out at 165

Comment #102 - Posted by: Russell Biser at November 7, 2005 5:06 PM

95, 115, 135, 155, 175, 185, 175. all a-to-a. worked with brommstick for 10 reps prior. 15 min elliptical warm up 6/10.

Comment #103 - Posted by: kevin o at November 7, 2005 5:22 PM

Morning
Crossfit ME, Standing press
3-3-3-3-1-1-1-1
155 for 4 sets of 3
175 for 3 singles
180 for 1 single

Later....

OLAD Bench
7 sets of 5
270lbs

Later still.....

WOD
Back squats, 7 singles
405 all sets

Sorry to disappoint you Ron, no cars today. :)
Squats were my 3rd. separate workout of the day, by the time I got around to them I was feeling a little flushed. My depth wasnt great either.

Steveo

Comment #104 - Posted by: steven stackpole at November 7, 2005 5:23 PM

175
185
205
215
225
245 PR
250 PR!
Form and depth felt real solid today.

Comment #105 - Posted by: Mel Jenkins at November 7, 2005 5:44 PM

cfwux3 plus Burgener warm up.

95x10
135x5
135x5
155
175
185
210

finished with a mile run.

Comment #106 - Posted by: Kele Tom at November 7, 2005 5:44 PM

275
290
305
315
315
315
315 (f)

Stayed at 315 to work on form and try to get deeper. Got too deep on that last attempt.

Comment #107 - Posted by: EMelton at November 7, 2005 5:49 PM

135#-185#-235#(PR)-255#(PR)-255#-235#-205#x5

Almost didn't make it back up after the 2nd 255#, so dropped the weight. Did 5 reps of the last set just for good measure.

Form felt pretty good (back arched, hips not chasing the legs), but not sure i got deep enough on all of them (should have put a medicine ball under me or something), so worked a few more back squats:

195x5-185x5-185x5-185x5

Happy with the new PR, too. Previous was only 220#.

Followed that by some L/tuck-sits and tuck planches, a few sets of glute-ham raises, then 3 sets of 15 reps of 45# OHS.

i've got a nasty feeling tomorrow's WoD is gonna make me pay for the extra work i did today. Hope so! :-D

Comment #108 - Posted by: john v. at November 7, 2005 5:59 PM

45pd plates on each side of the barbell. Go to at least 55 next time.

Comment #109 - Posted by: Robin (in Tokyo) at November 7, 2005 6:07 PM

BW=115#
95-115-125-135-145-155-160

Comment #110 - Posted by: Ellen S at November 7, 2005 6:15 PM

225-245-245-255-255-255-270

BW=165

DL 310X1X1X1 beforehand, OH squats 150 X 10 X 11
and Back Squat 175 X 15 afterward.

Comment #111 - Posted by: Scott H at November 7, 2005 6:45 PM

7 sets of 195 - not bad with a hernia (which crossfit gave me!) oh yeah, bw 143.

Comment #112 - Posted by: Rick K. at November 7, 2005 6:52 PM

185-205-225-235-225-225-225

Comment #113 - Posted by: matt halperin at November 7, 2005 6:55 PM

Decided to punish my self for a weekend of too much beer and nachos.

1200m swim (at lunch)

3mile run
CFWU x3(+push-ups & flutter kicks)
WOD
135-155-185-205-225-255-285

Can't remember the last time I did Back Squats for any weight. I do believe that 255, and then 285, are PR's. Each rep was below 90. On 225 I felt a slight pop in my lower back, but no pain. Decided to charge it. If only I felt as good about my other O-lifts.

Comment #114 - Posted by: DJ at November 7, 2005 7:04 PM

Dave: 185, 195, 205, 210, 215, 220, 225, 230, 245, 255

Ruby: 65, 75, 85, 95, 105, 115, 125

Comment #115 - Posted by: Joe M. at November 7, 2005 7:07 PM

65#,75#,85#,90#,95#,100#,105#(PR)
Have a cold, but I've been wanting to do these.

Comment #116 - Posted by: Krista J. at November 7, 2005 7:15 PM

Orange County Crew started off the week with 4 person participation.
Julie 115 125 135 145x2 155
sarah 115 125 135 145 165 175
Ryan 125 135 155 175 195 205 225
Mr. Clean 135 155 175 185 195 205 225
Rett is on assignment for the week in Arizona. Rocky is again spareing our group his numbers to allow us some shread of thinking we are strong. And Double "O" is Gearing up for the roits in Paris. No doubt she is training in the hotels basement while running stairs for interval work.
Mr. Clean

Comment #117 - Posted by: Mr.Clean at November 7, 2005 7:19 PM

5 sets of five w/140#, had to teach a spin class after so didn't want to kill my legs

Comment #118 - Posted by: Angela at November 7, 2005 7:22 PM

85
95
105
115
120
125
135
140
all weights in lbs.

Comment #119 - Posted by: Megan S. at November 7, 2005 7:25 PM

185-220-225-230(PR)-225(F)-185-185

Comment #120 - Posted by: StephenT at November 7, 2005 7:38 PM

That's my friend! Way to go Lisa........waiting for you in track!!!

Comment #121 - Posted by: susanne at November 7, 2005 7:40 PM

185x5/225/235/245/255/265/275/285/225x5 all rock bottom DL 225x15 225x10
run 1.25mi 8:25
run 1.08 mi 7:00
ellip 35 minutes

Comment #122 - Posted by: davids at November 7, 2005 7:49 PM

cfwux3 bw 170
as rx'd
225x1 225x1
275x1 275x1
285x1 285x1
275x1
finished with 20 1.5 kb swings
and 20 box jumps

Comment #123 - Posted by: R.S.M. at November 7, 2005 8:05 PM

275,315,335,365,315,315,315

Comment #124 - Posted by: Jason B at November 7, 2005 8:19 PM

180 as RX'ed

Did multiple thigns of pull ups' sit ups, push ups, dips, etc between sets to liven it up.

Thanks for the workout coach

Comment #125 - Posted by: Matt McKinley at November 7, 2005 8:43 PM

Since i have pretty much taken a 2 year off lifting or working out schedule i ended up just doing 155 pound squats for 5 reps each set X 7 sets. wasnt too hard just easing into the workouts instead of crippling myself. Havent been this excited for working out in a long time cant wait for the next WOD!!!!

Comment #126 - Posted by: Franz at November 7, 2005 8:52 PM

CF WU x3

BW:150 Height : 5'7
All sets of 1 rep where below Parralel :
225,225,225,225,265, 285 : 10 pounds over PR , 295 New PR Yeah !. Did anbody see that movie "Unbreakable" where's Bruce Willis's character starts bench pressing and just keeps adding weight set after set untill he realizes he's way stronger then he thought he was.

Comment #127 - Posted by: Joseph_B at November 7, 2005 9:01 PM

225/315/315/325/325/335/335 . as rx'd 1min rest btwn sets as pescribed

Comment #128 - Posted by: red D at November 7, 2005 9:02 PM

CFWU x 3 (10 reps)
BW = 230
WU: Bar @ 8 reps / 135 @ 1 rep / 185 @ 1 rep

Focus on range of motion
1-205
2-255
3-285
4-305
5-315 (Not parallel)
6-315 (Almost parallel)
7-325 (Not parallel)
Total = 2005 lbs

Comment #129 - Posted by: T. Cam at November 7, 2005 9:03 PM

Oh yeah, thanks Crossfit!

Comment #130 - Posted by: Joseph_B at November 7, 2005 9:03 PM

205,215,225,235,245,255,275

not quite to parallel on the last 2.

Comment #131 - Posted by: a. bocchetti at November 7, 2005 9:18 PM

CFWU x3
100,120,140,160(fail),120,120,120,120

Comment #132 - Posted by: Matt B at November 7, 2005 9:28 PM

1-95
2-105
3-115
4-125
5-135
6-135
7-145

Comment #133 - Posted by: Marissa Cullen at November 7, 2005 10:04 PM

CF Wam-up x 3
Snatch:
115 x 2
125 x 2
135 x 3
B Squat:
135
155
185
185
225
225
275
OHS: 135 x 5
30" Box Jump x 15
smoked like cheap crack

Comment #134 - Posted by: cates at November 7, 2005 10:20 PM

REST Day

Comment #135 - Posted by: Matt Durham-IAFF at November 7, 2005 11:16 PM

Max back squats are useless to me as I don't have a barbell and not nearly enough weight. Subbed weighted one leg squats (13.5kg, 26kg) with DB, tried one leg squats with sandbag (not an option for me - way too much curve in lower back), and ended up with 5 x 10 lunge steps with sandbag on shoulders, for 20kg, 25kg, 30kg, 35kg, 40kg. If my basement ceiling only was higher ... (then I could buy an oly lift set).

Comment #136 - Posted by: Christian Lemburg at November 8, 2005 12:26 AM


Not enough weight around so did deep dumbell squats with 22.5kg db's 8 x 5

also 2000m row 7.24

Comment #137 - Posted by: James D at November 8, 2005 1:12 AM

Satrted off with some Power snatches and snatch balance and then

no laughing please

80kg x2
100
110
115
120
125 Fail

All butt to ankles

New Oly shoes helped a bit but my back squat is still P@#S weak

Comment #138 - Posted by: Don Stevenson at November 8, 2005 2:15 AM

Me:
BW=165
165, 185, 205, 215, 225, 230(miss), 225, 225

Ray
BW=205
165, 185, 205, 215, 225, 235, 235

Comment #139 - Posted by: NANCE at November 8, 2005 6:41 AM

135-185-205-205-185-135-165-165-170-175-185
Really need to work on my leg strength in general (so more squats!). I have a definite sticking point when going ass to ankles, as well as a tendency to lean the weight forward, putting more of it on my toes instead of heels.

Comment #140 - Posted by: Tom Needham at November 8, 2005 7:49 AM

crossfit tikrit:
mfbunch-on the road, signing in as crossfit kirkuk today: warm-up: 20 squats, 10x45lb ohs, 10x45lb back squat
sets: 135, 185, 225, 245 (pr started here), 265, 275, 285
don't know if joeyd did the wod today

Comment #141 - Posted by: mfbunch at November 8, 2005 7:50 AM

Really need to get a squat rack or cage too! Self-spotting is for the birds.

Comment #142 - Posted by: Tom Needham at November 8, 2005 7:51 AM

BW-175

135 x 5
155
175
195
205
215

195, 205, and 215 were parallel. No spotter, but I did have a squat rack.

Comment #143 - Posted by: EBourassa at November 8, 2005 9:33 AM

135
155
175
195
205
215
225

Comment #144 - Posted by: ChadC at November 8, 2005 9:46 AM

19:40

50-40-30-20-10
Squat holding 25 lb plate (for 50 and 10, 20lb for 40, 30, and 20)
Pull using 20lb db
Leg Lifts

Comment #145 - Posted by: emily h. at November 8, 2005 9:47 AM

135
185
205
215
225
235
240
It has been a while since I have done heavy squats; they felt good.
Did my first muscle ups on a bar today.

Comment #146 - Posted by: astone2 at November 8, 2005 11:22 AM

5 mile road march with 35 pound pack.1.05.18
followed by ME day Cleans.
3x95
2x115
2x135
2x145
1x165
1x175=BWT
1x175
1x175
1x175
The first 3 at 175 ended up power cleans to front squats. I nailed the last one as a squat clean. I've power cleaned BWT before, this is my first squat clean at BWT. The front squat looks like it may be my limiting factor. Oh yeah and I got double bodyweight deadlift on Friday(350 lbs)Good times.

-Jeremy

Comment #147 - Posted by: Jeremy at November 8, 2005 11:31 AM

No racks and short of time so I did:

4 rounds for time of-

Row 500m; and
21 bar dips

13:22

Need to work on dips, should be able to bang these out unbroken but shattered into 7's after round 2. Mind you, didn't mind the rest between erg efforts ;)

Cheers, kempie

Comment #148 - Posted by: kempie at November 8, 2005 3:03 PM

BW=198
205
235
275
305F
285
295 pr
300 F

Finished with handstands to front rolls
Sure was easier back in the day with belts & straps

Comment #149 - Posted by: Chrispy at November 8, 2005 5:09 PM

Doubled the WODs:
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Didn't start a time...sure it was a world record.

Back Squat 1-1-1-1-1-1-1 reps

225, 245, 245, 275, 275, 315, 225 (Stretch on last).

GRD-Olly

Comment #150 - Posted by: Olly at November 8, 2005 7:17 PM

4 Sets. First time to work out in 4 days. Feeling rather week.
95,95,75,65

Abandoned last two attempts at WOD... felt generally crappy. Probably a bit over worked.

Comment #151 - Posted by: Baron at November 8, 2005 8:55 PM

185
215
225
235
245
255
265

Comment #152 - Posted by: Mulcahy at November 8, 2005 9:45 PM

I need to do more squats. I bench easy with weight that feels hard to squat.

120, 170, 220(fail), 190, 200, 210, 220

Comment #153 - Posted by: John P at November 9, 2005 7:17 AM

1-45#
2-rest - 55#
Always think I should have done more weight after I'm done.

Comment #154 - Posted by: U'i at November 9, 2005 7:27 AM

Not too great at these. 90kg, 2x110, 2x120, 2x130.

Comment #155 - Posted by: John B at November 9, 2005 5:24 PM

Joe: 305, 315, 325, 335, 345(F), 315, 315 (done 11/8)

Vanessa: 165, 175, 180, 205, 210, 210, 215 (done 11/8)

Comment #156 - Posted by: Joe M. at November 9, 2005 5:33 PM

max'd out at 300#

Comment #157 - Posted by: PFEIFER at November 9, 2005 5:44 PM

Talissa and Thayer:
111lb, 116.5lb, 122lb, 133, 138.5, 138.5,138.5

Comment #158 - Posted by: Dublin Girls at November 10, 2005 7:11 AM

130,180,200,220,230,250,250

Comment #159 - Posted by: J Ross at November 10, 2005 10:50 AM

CFWU,
1km row,
As rx'd, Butt to ankles,
115
135
185
205 pr
235 pr
235
235
2 x 60lb db swings
Pr's due to never having tried these weights before.

Comment #160 - Posted by: Mike_h at November 10, 2005 7:16 PM

back squats
225, 275, 295, 315, 315, 315, 275

Comment #161 - Posted by: tclark at November 16, 2005 9:15 PM

45,95,135,185,225 back felt off did a. yoga 1st

Comment #162 - Posted by: johnmcc at November 18, 2005 9:19 PM
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