December 1, 2005

Thursday 051201

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 050822.

olympicareacfnc.jpg

Enlarge image

CrossFit North Carolina's weightlifting area.


Eugene Allen's Birthday Pull-up Challenge - Brand X Style [video]
Mikki-29, Jeff-48, Connor-49, Keegan-53 (Connor and Jeff did the challenge a second time and got 50 and 57 respectively)


Posted by lauren at December 1, 2005 5:16 PM
Comments

And so it begins...

Go Navy, beat Army!

Comment #1 - Posted by: Matt G. at November 30, 2005 5:43 PM

see 050822

Comment #2 - Posted by: John Messano at November 30, 2005 5:56 PM

Negative ghostrider!! Go Army!!

Comment #3 - Posted by: Thomas K at November 30, 2005 5:56 PM

I wish you'd post all the workouts this early! Now I have something to dream about until early tomorrow morning :D

Comment #4 - Posted by: Jesse Woody at November 30, 2005 5:56 PM

John's correct, see 050822: http://www.crossfit.com/mt-archive2/000885.html

Comment #5 - Posted by: Matt Townsend at November 30, 2005 6:04 PM

Beautiful set up, N.C.!

Comment #6 - Posted by: ken at November 30, 2005 6:09 PM

Maybe "Try This at Home Volume 2" will be ready for the holidays.

Comment #7 - Posted by: Tom at November 30, 2005 6:27 PM

CFNC: As Peter Griffin would say, "That is frickin sweet!"

So it begins Vol. II:

Go Bruins! Beat SC!

Comment #8 - Posted by: Ron Nelson at November 30, 2005 7:06 PM

I'm with you, Ron! I'd love to see someone, anyone beat SC. My Irish came close before blowing it at the end (nevermind helping the QB into the end zone).

Beat Army, sir!

Comment #9 - Posted by: RickB at November 30, 2005 7:27 PM

OK so I do squats instead of WOD now it's squats. Uncanny. Guess I'll just do yesterdays WOD ;)

Comment #10 - Posted by: Chris H. at November 30, 2005 7:28 PM

The Martins ROCK!
As my sword teacher once said, "The family that slays together, stays together..."
JK

Comment #11 - Posted by: Jonathan K at November 30, 2005 7:43 PM

I would like to echo the sentiments above. My two teams, Notre Dame and Fresno St., had SC. Niether team was beat by SC. Rather by them selves. I know SC fan, You still got the victory in the sports page.

Get some, go again NAVY! HOO-YA!

Comment #12 - Posted by: DJ at November 30, 2005 7:50 PM

Uh, Coach? You realize this will be the 2nd day in a row that uses our legs? You sure we should be doing that?

Comment #13 - Posted by: davidjwood at November 30, 2005 7:57 PM

Ron, You're a "Family Guy" fan???

NO WAY!!!!

Yesterdays video with the Lady's, made me want to do a Quagmire
"Giggity giggity giggity giggity"

Steveo

Comment #14 - Posted by: steven stackpole at November 30, 2005 8:02 PM

Steven, That makes 3 fans. Nice call w/the Quagmire.

Comment #15 - Posted by: DJ at November 30, 2005 8:04 PM

David- that's right. It's mother*)%_#%* legs week.

Comment #16 - Posted by: Kalen M. at November 30, 2005 8:12 PM

Hey all...quick question,

For box jumps, is there a box that can be purchased for this or are they all home made?? If they can be purchased, please provide a website or #....thanks!!

Comment #17 - Posted by: zman at November 30, 2005 8:16 PM

zman,
Bigger Faster Stronger has sweet boxes:
http://www.biggerfasterstronger.com/p_pDetails.asp?pID=371&category=14&subcategory=47&size=0&search=&page=

There are others that are cheaper, and you can make your own, but I haven't seen any that are better.

Comment #18 - Posted by: Tony B. at November 30, 2005 8:38 PM

Hey, I just got wired into crossfit and was starting tomorrow, however, I am not too sure how to do the work out. One rep, rest, one rep rest or one rep add weight, no rest go, add weight go or what? Can someone out there help me out? Thanks.

Comment #19 - Posted by: Dan at November 30, 2005 8:38 PM

Nice work Mikki, Jeff, Connor and Keegan!

Dan, 1 rep, rest, add weight, 1 rep...and so on for 15 reps total.

Comment #20 - Posted by: nicole at November 30, 2005 8:43 PM

davidjwood --

Yes it is fine to do that...contrary to popular belief, but it coincides with modern workout science.

Comment #21 - Posted by: MLM at November 30, 2005 8:45 PM

How are back squats performed?

Comment #22 - Posted by: travis at November 30, 2005 8:47 PM

Dan --

Max effort here on each rep. You are not going for time. BUT you shouldn't need more than a minute between each rep.

Comment #23 - Posted by: MLM at November 30, 2005 8:56 PM

BW - 175

Wife's out of town, decided to get this one in a day early. Thanks for the early post.

OHS - 105, 115, 135(PR), 155(PR), 175(PR and BW!)
FS - 185, 195(PR), 205(Fail), 205(Fail), 185
BS - 205, 225, 235, 255, 265(slight assistance)

Comment #24 - Posted by: Delaney Henretty at November 30, 2005 9:13 PM

Waiting for SC to lose so my Longhorns will be #1, which they will be by Jan. 4th:)
Hook 'em

Comment #25 - Posted by: U'i at November 30, 2005 9:17 PM

Thanks ya'all, looking forward to the smoke-fest tomorrow.........

Comment #26 - Posted by: Dan at November 30, 2005 9:58 PM

Hi CF'ers,
I've been doing CF for about a month now and I have come to understand the value of kipping for training hip extension and increasing power output in pullups but I have a question about the pullup rep counting.
In a lot of the pullups in this video and others I have seen here, maybe half the reps had their chins coming in line with their hands, with the rest lower than that. A lot of the reps are shortened range. This seems like going for quantity over quality. Those seem to be partial reps. I always touch my throat to the bar. Maybe it's just me but getting the chin over the bar and forward of the plane of the bar at the top of the pullup seems to be the only way to count a valid rep. Am I missing something? Anyway, good day all.

Roger

Comment #27 - Posted by: Roger B. at November 30, 2005 10:21 PM

Team Martin you rock!

For Roger, chin over the bar yes, correct fast kips throat into the bar is a recipe for disaster. I would beg to differ MOST of the pull ups were chin under the bar.

Please send us a video of your pull ups and show us what ya got!

Respectfully,
Eva

Comment #28 - Posted by: eva t. at November 30, 2005 10:46 PM

Strong work Martin Clan.

I think it is even more amazing that Connor and Jeff were still able to pull off another set later that day and get even higher.


"GET SOME!. . . Go again" truely.


and yes, I have showed the video from yesterday to my friends. "Oh-YEAH Giggity Giggity"

Comment #29 - Posted by: J Jones at November 30, 2005 11:23 PM

did this after yesterday's wod seeing as it was so bad. weights in kg
ohs 40, 45, 50, 55, 60
fs 70, 75, 80, 85, 90 (pr)
bs 100, 105, 110, 115, 120

Comment #30 - Posted by: adrian at December 1, 2005 2:24 AM

"We're off on the road to Rhode Island..."

Name that tune, Mr. Stackpole.

-D.

Comment #31 - Posted by: Dan Silver at December 1, 2005 2:30 AM

Roger B., thihs is an ongoing discussion that is a bit of a gray area. For a good article discussing the issue, check this thread:

http://www.crossfit.com/discus/messages/22/16243.html

Comment #32 - Posted by: Jesse Woody at December 1, 2005 2:39 AM

CFWUx2 (minus squats)
Then did WOD w/broomstick, very deep, A2A...
45,65,85,105, 125 OHS 135,145,155,165, 170 Front 175,185,190,195, 200 Back
How about those Nittany Lions by the way!
WE ARE!

Comment #33 - Posted by: John H. at December 1, 2005 3:07 AM

Roger B: what Jesse said.

You're right. I'm a total hypocrite in this area . . . I fully support "strict" rules, counting only full-range movements . . . except for myself, of course. I want to be able to count chin-near-the-bar pullups at the end of a long set.

Ultimately, we do this stuff only for ourselves (most of us in independent settings) and can apply whatever standards we want. And, of course, we get all the consequences (both good and bad) of those standards.

Comment #34 - Posted by: davidjwood at December 1, 2005 3:43 AM

Dan:

Welcome to CrossFit! Workouts like this one (anything with a 1-1-1- etc. rep sequence) are generally intended as "max effort" or "max load" training. So, it's: one rep, rest a bit while you load up, go. There's no time pressure in this WOD, so you rest as much as you like (don't lose your warmup, obviously). That rest perioud may start off as 30 seconds initially and get longer over the workout.

This workout, in particular, leaves no doubt about the weight progression . . . try to go up on every rep. (This, of course, means that the first rep *won't* be a max load.)

There are other 1-1-1- WODs (usually focusing on one lift only) that don't specify that, and you're free to choose your own strategy. Some people do all the reps as max loads, others work up the max load on the last two or three reps (like this one specifies). Both are OK on those workouts.

Comment #35 - Posted by: davidjwood at December 1, 2005 3:49 AM

Heavily modded (did this in a basement with no rack and no way to get the weight into position other than lifting it there....c@j for OHS, pc for front squat....subbed hack squat for back squat)

OHS 85,105,115,125(f),125
FS 135,145,155
HS 165,175,185,195,205,215,225

Comment #36 - Posted by: Steve72 at December 1, 2005 4:18 AM

OHS - 135, 155, 175, 205, 225
FS - 225, 245, 265, 295, 315
BS - 315, 335, 355, 385, 405

Comment #37 - Posted by: J.H. at December 1, 2005 5:25 AM

Is the back squat over-rated in the S&C community?

The OHS rules!

Just a personal observation - in my specialized powerlifting days i was a triple bdwt squatter with a max OHS of 185... Today, in crossfit shape I am not even a double bdwt squatter but posted a 215 OHS.

155
175
195
205
215 OHS (up 10lbs)
225
235
245
255
265 FS (up 15lbs)
275
285 BS - stopped, did not 'feel it' finished with some 40% speed sets

Comment #38 - Posted by: Jerry Hill at December 1, 2005 5:29 AM

finished w/ 225

Comment #39 - Posted by: David at December 1, 2005 5:41 AM

didn't do well at all today....

max weight lifted/attempted

OHS 145 (pr)
FS 225 missed
BS 275 missed

Comment #40 - Posted by: paulw at December 1, 2005 5:43 AM

OHS: Just practiced form with 35/45lb bars
FS: 85-115-125-135-135 (up 10lbs)
BS: 135-145-155-165-170 (up 5lbs)

Comment #41 - Posted by: Katie Jo at December 1, 2005 5:48 AM

BW 56kg, still very new to max-weight lifting: went slowly from 20 to 62.5 kg. Still room for a bit more, but want to keep form "decent".

Comment #42 - Posted by: JefM at December 1, 2005 6:16 AM


All of us are a work in progress and the camera is a harsh task master. Perfect, no- just a shout out to friend. Happy Birthday Eugene.

Comment #43 - Posted by: Mikki at December 1, 2005 6:18 AM

ohs 95, 105, 115, 125, 135 (pr)
fs 135, 155, 175, 185, 205
bs 225, 245, 265, 275 (fail), 245

Comment #44 - Posted by: Jamie W. at December 1, 2005 6:20 AM

10min warmup and stretching.

concentration of form on overhead squats. bar +20lbs only.

increased weight up to 345lbs on last back squat.

Comment #45 - Posted by: tenacious"D" at December 1, 2005 6:32 AM

Very impressive work by the family. That is just awesome. Hell, just hanging from the bar as long as they all did was strong work. My hat is off to you all.

I believe I have won a convert, also. He's tired of the same routine of lifting and running -- voila! Le Crossfit. I introduced him and I believe he will be hooked. We did the WOD together, but I'll hold on posting for him until he truly drinks the kool-aid.
OHS - 85, 95, 105, 115, 115
FS - 115, 115, 115, 120, 125, 135
BS (smith machine) - 235, 240, 245, 255, 275
(bwt = 185)

While I am a Marine, there is no question: GO NAVY, BEAT ARMY!

Comment #46 - Posted by: Sean G. at December 1, 2005 7:06 AM

OHS 30K-30K-40K(fail)-30K-30K-40K (all butt
to ankle. Figured do it the right way
from the start)
FS 40K-50K-50K-60K-70K
BS 70K-80K-90K-90K-100K (from about 90K I
stopped going butt to ankle and decided
to shock the nervous system a bit. About parallel)
Finished with 3x15 PU`s and some snatch work with the 20K bar only.
Feel good

Comment #47 - Posted by: Daniel i at December 1, 2005 7:32 AM

Yesterdays skeptic gave me an idea for a T-shirt

CrossFit: check your ego at the door

Or check it at the bucket

Comment #48 - Posted by: tombrose at December 1, 2005 7:42 AM

OHS 45,50,55,60,65 Feeling better
FS 135,155,175,195,215
BS 225,275,295,315,335(PR)
I must pinch a nerve in my shoulder doing OHS, because my hands get tingly and numb. This used to happen with a broomstick, now it only happens with weight.

Comment #49 - Posted by: Nick K at December 1, 2005 7:47 AM

BW: 156
10-9-8-...-3-2-1 Squat Thrusts to warm up, then:

OHS: 95 115 125 135 155
FS: 165 185 195 205 225
BS: 235 255 275 295 (only 1/2 squat), 285

Just a bit below last time on the high end of the back squats. Better on the OHS and FS.

Comment #50 - Posted by: davidjwood at December 1, 2005 7:54 AM

41 yo Male 188 lbs.
OHS 40KG,50KG,55KG,60KG,65KG
FS 75KG,85KG,95KG,105KG,110KG
BS 120KG,130KG,140KG,145KG,150KG

Comment #51 - Posted by: Slamar at December 1, 2005 8:24 AM

cfwu x3

WOD:
OHS:115/135/140/145/150
FS:175/185/195/205/210
BS:205/225/235/240/245

see ya in a week.

Comment #52 - Posted by: ediddy at December 1, 2005 9:04 AM

Bwt: 185

OHS: 135, 145, 155, 155, 155(f)
FS: 175, 185, 195, 205, 215(pr)
BS: 185, 205, 225, 235 (pr), 245(f)

Struggled with OHS today. I'm thinking that doing "Murph" yesterday may have had something to do with that.

Tim

Comment #53 - Posted by: T_Sprague at December 1, 2005 9:10 AM

OS: 75-95-105-125-145
FS: 145-165-175-175-175
BS: 175-225-245-245-245

Comment #54 - Posted by: Sean at December 1, 2005 9:14 AM

Thanks for your comments on the pullups everyone.
Roger

Comment #55 - Posted by: Roger B. at December 1, 2005 9:15 AM

worked up to 90% of my last 1RM:

OHS 155
FS 155
BS 185

Comment #56 - Posted by: John Messano at December 1, 2005 9:21 AM

Newbie here - what does the 1-1-1-1-1 mean for each exercise?

Comment #57 - Posted by: Peter at December 1, 2005 9:28 AM


Super impressive all MARTINS...congratulations!!!

Comment #58 - Posted by: dave k at December 1, 2005 9:32 AM

Jesse, thanks for this pointer.
http://www.crossfit.com/discus/messages/22/16243.html
The Gym Jones article echoes my thoughts exactly. If you don't go full ROM then it ain't a rep. Glad to know there are others out there who don't sacrifice form for rep count.
Thanks!
Roger

Comment #59 - Posted by: Roger B. at December 1, 2005 9:32 AM

Team Mosul(Splinter Group)
Chris C and Matt W (both loads identical)
OHS:95/105/115/125/135
FS:145/155/165/175/185
BS:200/210/220/230/245

Got a couple newbies today. We can't wait until we put them through a tough WOD (Bring on FGB!).

"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees."

Hebrews 12:11-12

Comment #60 - Posted by: Chris C at December 1, 2005 9:43 AM

For those of you looking for Plyo boxes I recomend that you do waht we did and go to a car stereo place and see about getting them to build them for you. We did that and they cost us about $50 each for the 18",24" boxes. We paid less for the 12" You can check out our archived workouts for November and see pics of them. If your interested in some drop me note and I can talk to the shop that built ours and see if they will do others. We had to paint and pad the top of our ourselves.

Comment #61 - Posted by: Jason Culbreth at December 1, 2005 9:52 AM

Hi all,
Workoout as follows
Yesterday's WOD (modified)
{Rope Jumpx50, Burpeex10, Barrel Jump (31.75")x8, and, Rope Climb 10'}x7.
Duration 19:15.
Today's long, moderate workout will be performed tomorrow along with plenty of snow shovelling (lake effect forecasted).
Until tomorrow...

Comment #62 - Posted by: Jonathan Jensen at December 1, 2005 9:52 AM

os:95-95-95-95-95
fs:105-105-115-115-125
bs:135-135-145-145-155

this is my first time posting. i've been doing the WOD for a month now without really pushing the pace or the loads.
new month starts today, i'm gonna get some.

Comment #63 - Posted by: r parker at December 1, 2005 9:59 AM

cfwux2

ohs 65-75-80-85-85(pr)
fs 115- 135-145-155-165(fail) 155(pr)
bs 135-155-175-185-185(pr)

on the back squat my upper body was leaning forward on the 175 and 185# everything butt to ankles..

Comment #64 - Posted by: dennyy at December 1, 2005 10:00 AM

ohs front back
95 185 315
115 225 335
135 245 335
155 275 355
155 295 365

Comment #65 - Posted by: brent c at December 1, 2005 10:10 AM

BWT: 185
OHS: 135,145,155,165,175
FS: 175,185,195,205,215
BS: 225,245,275,295,315
All reps to rock bottom, w/ back in good form!
A loooong way off from my old PR; but no wraps, belts, or other accutriments.

Comment #66 - Posted by: Cates at December 1, 2005 10:11 AM

os: 115 125(f) 115 just bar for a few, my back was not having it
fs: 135 185 195 205 205
bs: 205 215 225 235 250

felt ok, just havent done too many squats with a lot of weight, plus doing the different variations, i tried to go a bit more for quality rather than injure myself. but i now have something to work toward: getting the overhead squats going as well as beating my person records.

Comment #67 - Posted by: JaredE at December 1, 2005 10:12 AM

OHS: 65/65/85/85/85
FS: 95/115/135/135/155
BS: 155/185/185/185/185
GO NAVY! Three years with the Commander's Cup.

Comment #68 - Posted by: Travis_r at December 1, 2005 10:16 AM

I really just stink at these squats. I don't think it is my leg strength, but more my core .. my top half does not feel stable. Maybe ROM in hips is a prob, too. Anyway

OHS - 65/65/65/65/65
FS - 95/115/135/145/155
BS - 155/185/185/185/185

Comment #69 - Posted by: larry c. at December 1, 2005 10:19 AM

CFWU
OHS: 95,95,115,135,135
FS: 115,135,135,165,165
BS: 225,225,245,275,275 Old pr on BS was 235. Form wasn't great on the 275's as I didn't get all the way down.

Comment #70 - Posted by: Mike_h at December 1, 2005 10:23 AM

overhead- 145/155/165/175/185
front squat - 205/225/235/245/255
back squat - 265/275/285/295/305

Comment #71 - Posted by: S at December 1, 2005 10:28 AM

OHS: 115,125,135,145,155
FS: 165,175,185,195,205
BS: 215,225,235,245,255

Ray

Comment #72 - Posted by: Ray V. at December 1, 2005 10:33 AM

OHS FRONT BACK
45 85 125
55 100 135
65 110 145
70 115 150
75 125 155

Wow Katie!... nice and heavy! Good Job!

Comment #73 - Posted by: Sue A. at December 1, 2005 10:47 AM

Wow Mikki Martin!!! Hangin' with the boys. Impressive!

Comment #74 - Posted by: Sue A. at December 1, 2005 10:49 AM

OHS: 70-75-95-100-105
FS: 115-125-155-175-185
BS: 215-220-225-230-235

Comment #75 - Posted by: broot at December 1, 2005 10:50 AM

BW-165

OHS-65,75,85,95,105
FS-105,115,125,135,145
BS-135,155,175,195,225(failed)

40 minute jog with my boy Gunny after. It's great to be back in the states.

Comment #76 - Posted by: JP at December 1, 2005 10:50 AM

cfwu x1
ohs 95,115,125,135,140
fs 140,160,170,185,190
bs 225,275,295,315,325

quick question do you use a belt on these single workouts or just leave it to the core strength?

Comment #77 - Posted by: brian at December 1, 2005 11:01 AM

bw 175

OHS 115,135,145,155,175
FS 185,195,205,215,225
BS 235,245,255,265,275

Comment #78 - Posted by: Patrick Kennedy at December 1, 2005 11:08 AM

Oh, just wanted to say, I still have huge respect for the people in the video. My comments are not meant to be disparaging to them. They are studs any way you slice it. Take care all,
Roger

Comment #79 - Posted by: Roger B. at December 1, 2005 11:21 AM

before
OH-89,94,99,104,109
FS-133,143,148,153,158
BS-177,197,212,221,226

now
ohs - 99,104,109,114,119
fs - 177,197,207,217,221
bs - 241,251,261,266,271

Comment #80 - Posted by: OPT at December 1, 2005 11:23 AM

OHS 95,115,125,135,145
FS 135,155,185,missed 195,185
BS 185,205,215,225,230

Comment #81 - Posted by: RonS at December 1, 2005 11:24 AM

What is the best way to unrack the bar for OHS? Push-press to overhead, or address bar in a semi-squat, with straight arms?

Thanks

Comment #82 - Posted by: Norm Rager at December 1, 2005 11:26 AM

cfwuX2
OHS 37#
FR SQ 135,145,165,185,195
BK SQ 245,245,225,225,245,255 (255 NOT DEEP)
FR and Bk Sq from rack
cfwuX1

Comment #83 - Posted by: Rick Ihrie at December 1, 2005 11:48 AM

OS 115,125, 135, 135, 145
FS 145, 165, 185, 195, 205
BS 225, 255, 275, 225x2, 225x2. Hurt my back doing deadlifts and it started to hurt at 275 so I backed off. OS +10 from last time and FS + 20 from last time (wrist are holding up much better)

Comment #84 - Posted by: jim at December 1, 2005 11:53 AM

OHS: 95#/105#/115#/125#/130#**NEW 1RM
FS: 185#/205#/215#/220#/220#
BS: 225#/235#/245#/245#/245#

OHS were a steeper progression, upped by 15#
FS were a slightly steeper progression, no change in max #
BS were similar to last time, 5# less on the max

Comment #85 - Posted by: jdg at December 1, 2005 12:29 PM

OHS up to 118 13 pound PR
FS up to 162 17 pound PR
BS up to 215 (I am a wimp with the bar on my shoulders) 10 pound PR

I will do some thrusters later.

Comment #86 - Posted by: Ahmik at December 1, 2005 1:15 PM

Roger B.
No offense taken. As Mikki said "We are all a work in progress". The discussion is worth having every so often. Next year Eugene, you get 65 and better form.

Comment #87 - Posted by: Jeff at December 1, 2005 1:16 PM

WU 4k jog

OHS 45,50,55,60,65 lbs ( started to go forward)
FS 55,65,75,85,95 lbs
BS 65,85,105,125,135 lbs


Comment #88 - Posted by: Wayne at December 1, 2005 1:21 PM

Holy crap, those OHS are hard!! What's the trick? I could barely do them with a 45# bar!! And here I thought I was fit.

Comment #89 - Posted by: Peter at December 1, 2005 1:31 PM

Peter,

The trick is (really) wide grip, wide stance, and keep the bar behind your head the entire way down. If you have unusually limited shoulder flexibility these are going to be much harder for you. Get the motion down before you start adding real weight or you'll end up breaking yourself. I know from experience.

Comment #90 - Posted by: Chris C at December 1, 2005 1:37 PM

Overhead Squat
95x95xx115x135x135

Front Squat
135x145x155x175x185

Back Squat
205x225x235x245x225

Comment #91 - Posted by: Hartman at December 1, 2005 1:58 PM

ohs: 95, 105, 115, 125, 135 (missed)
fs: 135, 155, 165, 185, 205 (missed)
bs: 185, 195, 205, 215, 225

after: did some overhead lunges to work on flexibility and rom.

Comment #92 - Posted by: Mike O at December 1, 2005 2:01 PM

Executed the WoD as follows: (in lbs)
-OHS: 65, 85, 95, 115
-FS: 95, 115, 135, 135, 145
-BS: 135, 185, 205, 245, 265
-Executed additional cleans efforts @95lbs.

Comment #93 - Posted by: Brand at December 1, 2005 2:04 PM

I think this is my 3rd workout since starting Crossfit a year ago that was NFG.
Started off OHS, everything was off.
Paying the price for a few days off poor eating.

Gotta remember, it's a closed system. Eat, Perform, Eat.

Try again tomorrow.

Steveo

Comment #94 - Posted by: steven stackpole at December 1, 2005 2:10 PM

2 PR's today.

OHS:95/105/115/125/135(PR)
FS:155/185/205/235(PR)/240(PR)
BS:275/285/295(shakey, back off)/225/225

All reps Jonesworthy. I've OHS'd bigger loads, but by today's standard I wouldn't count them. 135 stands as the current OHS PR for a fully compliant rep.

I'm especially stoked about the 240# FS. 16 months ago I couldn't perform a single rep at 135.

Not much left in the tank for back squats, a full 20# off previous 1RM. The ME day was a success by that measurement.

Comment #95 - Posted by: Alex McClung at December 1, 2005 2:19 PM

OH SQUATS: 45,55,65,75,85
FRONT SQUATS: 115,135,145,155,165
BACK SQUATS: 135,145,155,165,175

Comment #96 - Posted by: Simon at December 1, 2005 2:31 PM

OHS 25kg-30kg-35kg-35kg-35kg

Front squat - cleaned from floor - 60kg-70kg-80kg-90kg-92.5kg

Back Squat-120kg-125kg-125kg-125kg-125kg

BAck squats were about 15kg below personal best but front squat and clean were well over P.B

P.B clean and front squat!!

Comment #97 - Posted by: DavidE at December 1, 2005 2:34 PM

OHS: Broomstick/45/55/65/70
BS: 95/105/115/120/125
FS: 135/140 (dropped the weight by accident... a major no-no but the bedroom floor survived)/95x3
Shoulders are weak, so I finished up with standing presses
I'm going to get better at this, right?

Comment #98 - Posted by: Sam P at December 1, 2005 2:54 PM

I've never done overhead or front squats before and I have no rack so all reps were taken from the floor but all and all it went pretty well. A bit limited ROM in my shoulder from a separation a few years back made the overhead squats a little awkward but not too bad.

OHS 45, 55, 65, 75, 85
FS 95, 105, 115, 125, 135
BS 145, 155X5

Comment #99 - Posted by: Adam DV at December 1, 2005 2:57 PM

OHS: 135/145/155/165/185
FS: 195/205/225/245/255
BS:265/285/295/305/315

Full ROM squats.

Comment #100 - Posted by: Eric2 at December 1, 2005 3:21 PM

OHS: 65, 75, 85, 105, 125 (shaky)
FS: 185, 205, 225, 245, 265 (PR!)
BS: 275, 295, 315, 325 (recent PR), 335(miss!)

Comment #101 - Posted by: Allen Yeh at December 1, 2005 3:35 PM

OHS - 85-95-105-105-115 (65-75-85-95-105 (personal best)
front squat - 135-145-155-165-175 (135-145-155-165-175)
back squat - 175-185-185-185-185 (175-185-195 (fail))

focus on form for front and back squats

Comment #102 - Posted by: Patrick at December 1, 2005 3:53 PM

First time for OHS: Holy crap. Definitely need to work on the shoulder flexibility.
OHS: 95/105/105/115/120
FS: 135/185/195/205/215
BS: 225/275/285/295/305

3.5 mi run (28:13)
1.5 mi walk (19:30)

Comment #103 - Posted by: Toby at December 1, 2005 4:04 PM

Almost forgot. Doesn't seem to be many Army fans in here.

GO NAVY! BEAT ARMY!

Comment #104 - Posted by: Toby at December 1, 2005 4:05 PM

OHS 75/95/105/115/130(PR)
FS 135/155/165/175/185
BS 205/225/230/235/245(PR)

Probably could have went a little heavier on OHS's but still happy with the new PR's

Comment #105 - Posted by: Mel Jenkins at December 1, 2005 4:13 PM

OHS: 95, 105, 115, 125, 135 (PR)
FS: 165, 175, 185, 195, 205 (PR)
BS: 185, 195, 205, 215, 215
Working with Dino at Team Ruthless last weekend helped my technique alot.

Norm: Try taking the bar from the rack like a BS but with a snatch width grip. Then do a behind the neck push press to get it overhead.
Chris

Comment #106 - Posted by: ChrisG at December 1, 2005 4:22 PM

GO WHISKEY! BEAT TEQUILA!

Okay, so I'm not a sports fan but I am enthusiastic about many things.

BTW=150. Had to take it easy on the OHS due to my left wrist (it's still glued shut). As it turns out, I only took it easy by about ten pounds.

OHS- 135/145/155/165/170fail/165
FS- 165/175/185/195/205(PR)
BS- 210/215/220/225/230

-D.

Comment #107 - Posted by: Dan Silver at December 1, 2005 4:26 PM

As RXed.

OHS: 95#-115#-125#-135#-140#
FS: 155#-175#-195#-205#-215#
BS: 225#-245#F-225#-225#-230#-230#

OHS and FS went well today (new PRs in each, i think), but BS seemed a little off today; got stuck in the hole on the failed lift.

All squats were butt to Dynamax medicine ball.

Comment #108 - Posted by: john v. at December 1, 2005 4:44 PM

Full ROM. BW-170

OHS: 75,85,95,105 (shakey, backed off), 95

FS: 95,105,115,125,135,145
Think I could have done a bit more. The problem wasn't the front squat. I just didn't want to drop the weight on my concrete floor. Is there a graceful way to get out from under the weight at the end of the rep?

BS: No rack so I'll have to pass on these today.

Comment #109 - Posted by: EBourassa at December 1, 2005 4:52 PM

OHS 95,115,133,138,153 Failed crashed butt to earth
FS 153, 173, 183, 203PR, 213PR by 18#
BS 236, 256,286,301PR, 306PR by 11#

all squats below parallel, no belt or wraps

5th day in a row. Feel good but looking foward to Saturday's rest day and SC crushing the other LA team.

Comment #110 - Posted by: Chrispy at December 1, 2005 4:58 PM

still working on the form for OHS
OHS-30/35/40/45/50
FS-140/145/150/155/160
BS-215/220/225/230/235(f)
I've made 235 once before so next time.
finished with
10x3 of DL with 195

Comment #111 - Posted by: Trevor S at December 1, 2005 5:05 PM

Overhead squat: 155-160-165-170-175
Front squat: 205-215-225-235-245
Back squat: 255-265-275-285-295
Bodyweight = 166

WOD was #3 today. This is an overall improvement from the last time (8/22), but the top-end of my back squat is down slightly. Makes sense considering what I'd done earlier. Form was solid.

Comment #112 - Posted by: Matt G. at December 1, 2005 5:07 PM

65-85-105-115-120
135-185-205-225-235
275-295-315

PRs in OHS and FS

Comment #113 - Posted by: Sandy S at December 1, 2005 5:12 PM

OHS
95,115,115,125,125
Fs
185,205,215,225,225
BS
225,235,255,255*2,255

My squat is pretty pathetic but I am happy to say it is getting better.

Comment #114 - Posted by: bradw at December 1, 2005 5:30 PM

Almost forgot,finished with a 5k row in 17:56:7.

Comment #115 - Posted by: bradw at December 1, 2005 5:34 PM

OHS 135/185/190/195/185
FS 185/205/215/225/235-PR
DL 225/275/295/315 back felt iffy didn't go on
MU on bar one elbow over at a timex3,4,4,4,4,2, alternated with HS practice.
Still can't get both arms over bar at the same time

Comment #116 - Posted by: craigv bwt 185 at December 1, 2005 5:51 PM

OHS
45,55,65,75,85

I did 10 Back Squats instead of Fs because I am not confident in my form yet.

95,95,115,115,125,125,135,135,145,150

Getting better.

Comment #117 - Posted by: Ray P at December 1, 2005 5:55 PM

ohs - 95 - 135
fs - 135= 185
bs - 225 - 275

Comment #118 - Posted by: PeterN at December 1, 2005 5:59 PM

cfwu x 3

OHS 110-115(f)-95-100-105
FS 150-185-195-210-225(pr)
BS 275-295-300-305-315

OHS really shaky tonight for some reason. Had a really hard time and wasn't very close to a PR. FS went really smoothly and felt good even at high weights. Still working on getting deeper on the Back squat.

Comment #119 - Posted by: EMelton at December 1, 2005 6:21 PM

OHS: 45,65,75,80,85 (pr)
FS: 135,155,165,175,185(pr)
BS: 155,175,185,195 (fail),185

Comment #120 - Posted by: David B. at December 1, 2005 6:42 PM

cfwu

ohs 65-65-75-95-105
fs 95-115-135-155-155
bs 135-155-185-205-215

added yesterday's wod, not very good results. Thanks Tim for the pointers today on ohs.

Comment #121 - Posted by: Kele Tom at December 1, 2005 6:51 PM

CFWU x3(+ball push-ups)

WOD
OHS 95-105-135f-135-145-155pr
FS 155-175-185(previous pr)-205-215
BS 215-225-245-255-285f(previous pr)-285
BWT 198

Got up to 235 last time on BS, blew past that and found my PR from another WOD and met that after failing at it once. Broke plain on all. If I felt I didn't, I did it again to make sure. FS were deeper then just brakeing plain. OHS were shakey. Need to work on those.

Comment #122 - Posted by: DJ at December 1, 2005 6:56 PM

os 45/65/85/105/115
fs 125/135/155/165/175
bs 185/205/225/235/245

finally felt comfortable w/ fs--had bar resting on front delts--thank you, sage. most reps were a-to-a, until last 3, but these were at least w/ thighs parallel. 10 min elliptical warm up 13/13.

Comment #123 - Posted by: kevin o at December 1, 2005 7:12 PM

All weights in lbs

OHS(working on form each set was at least 3 reps trying to get into a nice deep bottom position, I suck at these):55,60,65,70,75,80
FS:115,155,185,195,205
BS:215,235,255,265,275 (for a split second I thought I wasn't going to get the last one up. Need to rig up some spotting stands)

Comment #124 - Posted by: DaNewf at December 1, 2005 7:17 PM

OHS 95/105/115/125/135 need to go up on these, limiting factor is balance right now
FS 145/155/165/175/185 could go up a bit I believe, I have little experience with front squats so getting used to it
BS 195/225/255/285/295 feel like I can hit over 300 so need to go up next time

Finished with 500m row (1:45) Pullup and Dip Pyramid (1PU-2DIP 2PUetc) and final 500m row (1:54)

Comment #125 - Posted by: Thomas K at December 1, 2005 7:18 PM


OHS 75,95,95,95,105 (worked on form)
FS 105,125,135,165,185
BS 185,205,225,245,255(PR)

Comment #126 - Posted by: Larry E. at December 1, 2005 7:30 PM

This was fun. Wished I had a rack, though, b/c I couldn't get my back squat weight over my head. Had to sub 40lb dbs for the back squats.

OHS: 45, 45, 45, 50, 50, 50, 50 (worked on form, which sucked. I will continue to work on it)
FS: 55, 60, 65, 70, 75 (felt AWESOME with these...great form, went deep. Look forward to heavier weight)
BS: (2 40lb dbs x 5...hard to get those up and hold on to them)

Worked on OHS with broom between reps

Comment #127 - Posted by: emily h. at December 1, 2005 7:36 PM

12th WOD...bodyweight 165...

Overhead squat 115-125-135-140-145
Front squat 145-165-185-195-200
Back squat 215-225-230(F)-215-225

Comment #128 - Posted by: leejaime97 at December 1, 2005 7:42 PM

OHS:50,55,60,65,70(PR)
FS: 70,75,80,85,90(PR)
BS: 95,100,105,110,110(PR)Not full ROM, a little above parallel.

Comment #129 - Posted by: Krista J. at December 1, 2005 7:49 PM

OHS 45-55-65-70-75
FS 95-115-135-145-155
BS 165-170-175-180-185

Comment #130 - Posted by: Steve G at December 1, 2005 8:00 PM

OHS 135
FS 225
BS 275

My balance is pretty shaky on all of these lifts. Definitely need to get way more focused and improve my form. Much room for improvement.

BW 193

Comment #131 - Posted by: Ian T at December 1, 2005 8:00 PM

After doing the workout of the day in the morning, I did heavy (for me) thrusters. I am going to do thrusters the second day of every cycle to try to get my Fran time down.

95 x3
135x2
145x1 PR
155x1 PR
155x1 Fail

Comment #132 - Posted by: Ahmik at December 1, 2005 8:06 PM

I kind of screwed this one up. First, I don't have a bar, so my attempts at OHS's with db's were a disaster. With my lack of flexibility, I couldn't do the full range of motion. To make matters worse, I overlooked the point of increasing weights between exercises, so I restarted. Front and back squats done with a Smith machine.

OHS - 2x25# db's
FS - 140, 160, 170, 180, 180
BS - 140, 160, 180, 210, 230

Finished with 15 2x45# db thrusters.

Comment #133 - Posted by: John Elstad at December 1, 2005 8:14 PM

oh: 65/65/75/75/85 - humbling lift
frsq: 135/135/145/165/165 - wrists getting more flexible
bsq: 185/205/215/225/225

Comment #134 - Posted by: sgtgrim at December 1, 2005 8:26 PM

Hey i'm assuming that overhead squats would be squating holding the barbell over your? That would mean that front squats you hold the weight on your chest and then squat? Lastly the back squats are the standard barbell over the shoulder squats? Is that right? It seems realistic to me, but I have never really done any other squats then the behind the neck squats. Appreciate if someone can confirm the above for. New to the crossfit seen and hopoing to follow through with it for a while. Thanks Joe

Comment #135 - Posted by: Joe at December 1, 2005 8:28 PM

OHS 45/55/65/75(fail)/75/80
FS 95/100/105/115(fail)/115/120
BS 115/135/155/160/160

I have a lot to learn about form and flexability.
FS and BS were ATA, but I couldn't keep my heels down and came up on the balls of my feet. The FS really hurt my wrists as well. My shoulders are really stiff so I had trouble with OHS too.

Comment #136 - Posted by: CO Jeff at December 1, 2005 8:30 PM

Vanessa- OS:85,95,100,105,110
FS:115,125,135,145,155
BS:155,185,200,210,225
Ruby- OS:45,55,65,70,70
FS:65,75,85,95,105
BS:95,105,115,125,135
Abby- OS:45,50,55,55,60
FS:55,65,75,80,90
BS:65,75,85,95,105
Dave- OS:100,115,125,135,145
FS:135,155,170,180,195
BS:235,245,255,265,275
Sarah- OS:45,55,65,70,75
FS:65,75,85,105,115
BS:105,115,120,130,140

Comment #137 - Posted by: Joe M. at December 1, 2005 8:31 PM

lbs.
90, 95, 100, 105, 110 ohs
115, 120, 125, 135, 145 front squat
165, 175, 185, 185, 185 back squat (bad form -leaning forward)

Comment #138 - Posted by: kemal at December 1, 2005 8:52 PM

forgot-
ohs and front were ass to the grass. felt good. backs were only to parallel - gotta ease up, get the form down, and get lower.

Comment #139 - Posted by: kemal at December 1, 2005 8:54 PM

row 10k on c2

Comment #140 - Posted by: kyle a at December 1, 2005 9:08 PM

45-45-60-60-60
50-50-50-50-50
60-60-60-60-60

Comment #141 - Posted by: U'i at December 1, 2005 9:14 PM

ohs - 85, 90, 95, 100, 105
fs - 135, 145, 155, 165, 175
bs - 185, 205, 215 (fail, didn't go low enough), 215, 225
all reps to parallel or below
weight about the same as last time, but I went lower this time

Comment #142 - Posted by: Sam L at December 1, 2005 9:17 PM

team tikrit:
mfbunch: ohs: 95, 105, 115, 135, 145
fs: 145, 155, 165, 175, 185
bs: 195, 225, 245, 265, 285
shoulder gave out on 3rd set of ohs, had to re-rack and NARROW my grip, then no more problems
joeyd: same loads dumped weight @ 285
finished w/3 x suicide sprints on basketball court
-had a slightly round man come up and give me some lifting advice-i think he assumed since i was doing the lifts and wasn't training for olympic lifting competition that i'd read it in a magazine somewhere. my rule of thumb is never take fitness advice from a fat man unless everyone calls him 'coach'

Comment #143 - Posted by: mfbunch at December 1, 2005 9:23 PM

no racks, pouring rain outside, I decided to do a version with a sand bag cleaned from my garage floor.

OHS: 100 x 5
FS: 120 x 5
BS: 140 x 5

The OHS and FS were much harder with the Sandbag than I expected.

Comment #144 - Posted by: J Jones at December 1, 2005 9:58 PM

ohs: 60,65,70,75,80
fs: 90,105,120,130,140
bs: 150,160,170,175,180

ohs & fs to 12in box. bs not as deep; next time work all bs depths to parallel or lower.

go navy, beat army!

Comment #145 - Posted by: Megan S. at December 1, 2005 10:19 PM

W/U X 3

65,75,85,75,75 unsteady, wked on bottom hold for stability - thanks to message board for this tip!
95,105,115,135,145 form soso, spot on 145
135,145,155,165,165 fatigued, bailed last two - hard to stay on heels

Surprised at the level of fatigue b/t front and back - guess I have another bench-mark to measure

added 400m run, 50 air squats, 800M run, tuck planche practice - 4X 20sec hold (suck at that too)
not sure why I did this - okay, it's FUN to actually see people wondering 'what the F@#$ is that guy doing?!' The added feature of CF for me is the 'shits and grins' factor - love it!

Comment #146 - Posted by: Norm Rager at December 1, 2005 10:26 PM

Last time: 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.

This time: body weight 77.7kg, body fat 8.9%.
Overhead: 30; 32.5; 35; 37.5; 40 (PR)
Front: 60; 62.5; 65; 67.5; 70 (PR)
Back: 80; 90; 92.5; 95; 97.5 (PR).

Comment #147 - Posted by: Matt Townsend at December 1, 2005 10:44 PM

CFwu, Burgener wu,

OHS: 95-115-115-135-135
FS: 135-155-155-175-175
BS: 185-255-255-255-235
Tried for form. Followed with bottom to bottom Tabatas, HSPU's

Comment #148 - Posted by: Steve HB at December 1, 2005 10:49 PM

AK:
OHS: 45-50-55-60-60
FS: 65-70-75-80-85
BS: 95-100-100-105-110

LB
OHS: 115-135-140-145-155
FS: 225-230-235-240-245
BS: 255-275-295-315-315

Comment #149 - Posted by: Laurion at December 1, 2005 10:49 PM

OHS: 95, 105, 115, 115, 115

FS: 135, 185, 195, 205, 225

BS: 225, 275, 275, 295, 275

Really struggled at the bottom of the BS's. Failed on 275 and 295 so I did em' till I got em'.

Comment #150 - Posted by: A.M. at December 1, 2005 11:11 PM

Ok, so I found my weakest WOD...

OHS all with 45# bar
FS all with 95#
BS - 95, 95, 115, 115, 135, 135

I really need to get something other than 25, 35 and 45 pound plates...not having at least 10 pounders is really limiting me!

Comment #151 - Posted by: tedw at December 1, 2005 11:21 PM

OS 90lbs.
FS 100lbs.
BS 112, 123, 134, 145, 155.

Comment #152 - Posted by: Hilary at December 1, 2005 11:33 PM

I'll have to get this one in tomorrow. Cardio for today was running through the rain in stilettos down Embarcadero. This day is ugly!

Comment #153 - Posted by: Dmh6482 at December 1, 2005 11:52 PM

In kilos (not including the bar)

Overhead Squat: 20-30-40-50-50
Front Squat: 40-60-60-70-80
Back Squat with Smith machine: 70-90-100-11-120

Tough workout, I had to clean the bar from the floor for the OS & FS. Defintely need to work on my overhead squat form -- those SOBs are tougher than I thought.

Comment #154 - Posted by: Nosey Flynn at December 2, 2005 12:30 AM

Ran 3 1/2 miles after work and was planning to do this workout after my daughter's basketball practice (I'm the assistant coach) but I ended up running suicides with the team.

I'll try to do these with today's workout.

Comment #155 - Posted by: Phil Feairheller at December 2, 2005 3:58 AM

OS 135, 145, 155, 155, 155
FS 185, 195, 205, 215, 225
BS 235, 245, 255, 265, 275, 305

Comment #156 - Posted by: Lino at December 2, 2005 4:09 AM

What weights do I use and what is the rest intervals?

Comment #157 - Posted by: Tom at December 2, 2005 7:07 AM

Did Fran in 9:40

rolled around for 2 hours

thanks!

Comment #158 - Posted by: Murph at December 2, 2005 7:38 AM

OHS: 95-115 fail-115-125-135-145
FS: 135-155-175-185-195
BS: 195-225-225-225-225

"Murph" - 40:52

Comment #159 - Posted by: Kyle E. at December 2, 2005 8:02 AM

OHS: 45-65-85-95-95
FS: 135-155-165-185-205
BS: 185-205-225-245-265

Comment #160 - Posted by: TR at December 2, 2005 8:09 AM

J:
20/30/40/40/40
30/50/60/70/80
70/80/90/100/110

P:
45/55/65/75/85
95/105/115/125/135
140/145/150/155/160

Comment #161 - Posted by: Paul at December 2, 2005 8:37 AM

No rack so weights had to be what I could power clean (not much)

OHS 60, 80, 100, 110, 115
FS 140, 160, 180 failed 2X, 110, 110
BS 10x 110

My clean gave out not my legs. Oh well, it's all good.

Comment #162 - Posted by: Matt B at December 2, 2005 9:12 AM

Circuit work today... Three rounds of the following:
10 "thruster throws" with 18# medicine ball (thruster, throw ball up, catch, repeat)
30 yd. walk with 175# sandbag (waist high carry)
10 left hand C&J's with 75# db
30 yd. suitcase walk with left hand, 75# db
10 right hand C&J's with 75# db
30 yd. suitcase walk with right hand, 75# db
30 yd. walk with 175# sandbag (waist high carry)

:25::41

Comment #163 - Posted by: Mike Joyce at December 2, 2005 9:20 AM

Yesterday I made the commment that I was unsure of my 1 rep max going up since crossfitting. I am 35 years old and I have lost about 15 lbs since switching to crossfit. I beat my one rep max by 5 lbs, and I felt I could have done 20 more!
Love that crossfit!
Rick K.

Comment #164 - Posted by: Rick K. at December 2, 2005 9:42 AM

Didn't have time to do all of the sets
BW 155:
Front Squat: 95, 135, 155, 165, 175,
Back Squat: 165, 185, 205, 215, 220
20 GTH sit-ups

Comment #165 - Posted by: Dave A. at December 2, 2005 9:47 AM

OHS: 40kg-50kg-60kg-60kg-60kg
FS: 80kg-90kg-100kg-110kg-100kg
BS: 110kg-110kg-110kg-110kg-110kg

Comment #166 - Posted by: Mike at December 2, 2005 10:24 AM

OHS-95-115-135-165f-175
FS-175-185-205-215-225
BS-225-275-315-355

Comment #167 - Posted by: Paul Peterson at December 2, 2005 10:26 AM

OHS topped at 105 (pr)
FS topped at 155 (pr)
BS sucked. 50% depth, so went at it with 155 and did deep triples. (5x3)

How many SC freshmen does it take to screw in a lightbulb?

Answer: None, that's a second year course.
Go Bruins!

Comment #168 - Posted by: Ron Nelson at December 2, 2005 10:35 AM

OHS = 45/45/45/45/45 - Focused only on form
FS = 135/155/175/185/195 - PR
BS = 195/205/215/225/235 - PR

Comment #169 - Posted by: ChadC at December 2, 2005 10:51 AM

OHS = 45/50/55/60/65
FS = 70/75/80/85/90
BS = 105/115/125/135/140 - PR

Comment #170 - Posted by: GinaC at December 2, 2005 10:52 AM

OHS
185-195-205-215-225
FS
235-245-255-265-275(miss)
BS
275-285-295-305-315

Comment #171 - Posted by: Kurtis Bowler at December 2, 2005 11:38 AM

Having a lame day; just didn't have it for this WOD.

CFWU x 1, 5 weak attempts at OHS. Balance dreadful.

Bailed on the WOD, did 20 second hold L sits on the rings

C2 Rowing 2k.

Comment #172 - Posted by: Baron at December 2, 2005 12:37 PM

OHS: 95, 115, 135, 155, 165 (fell out before top)
Front Squat: 185, 205, 225, 245, 255 (all good racks and strong)
Back Squat: 275, 295, 315, 335, 345

Around 315 or so the squats weren't getting deep enough so did 345 x 2 for the last one, then 275 x 2, then a few @ 185. Tried 175 OHS but couldn't muster...

Comment #173 - Posted by: kramer at December 2, 2005 12:57 PM

OHS- 135,165,175,185,195
FS- 205,215,225,235,235
BS- 235,245,255,275,285

Comment #174 - Posted by: monte at December 2, 2005 1:15 PM

90 Max On OHS (PR I think)
155 Max on front squat
235 Max on back squat (not PR, but Improved tech) Ready to tackle the 5 extra pounds :-)

Comment #175 - Posted by: Tyrone at December 2, 2005 4:06 PM

Squats:

Overhead:
75#
75#
75#
95#
95#

Front:
165#
175#
185#
195#
200#

Back:
185#
195#
205#
215#
225#

Comment #176 - Posted by: TKlink at December 2, 2005 4:09 PM

Meyer
os- 95-105-115-125-135 1st time to Os
fs-145-155-165-175-185
bs-205-225-245-275-300

Jeff 0s-45-50-55-65
fs5-20-40-50-60 not sure
bs 50-100-120-130-180
Danny os-90-100-110-120-130
fs 135-145-155-165-175
bs 250-275-300-350-420

Comment #177 - Posted by: Meyer at December 2, 2005 4:44 PM

Did the Cystic Fibrosis Stair climb Fundraiser...
WAMU Tower in Seattle
54 floors, 1120 steps.

Time: 9:30
Last year: 8:34
Next year's goal: sub-8.
How: Better crossfit discipline!

Comment #178 - Posted by: jeftyg at December 2, 2005 5:01 PM

ohs -95, 115, 125, 135, 145 fail- couldn't get weight overhead
front squat- 155, 195, 215, 225, 230
back squat- 230, 245, 255, 255 fail

Comment #179 - Posted by: Paul Si at December 2, 2005 6:53 PM

OHS: 65, 75, 85, 95, 100
FS: 115, 125, 135, 145, 155
BS: 165, 175, 185, 195, 205(PR!)

BWT: 140; front squat has improved a LOT, and I was proud to hit a personal benchmark of 200+ on the back squat, in addition to the deadlifts of last week.

Comment #180 - Posted by: Ian M. at December 2, 2005 7:29 PM

ohs -95-105-115-125-130
fs -175-205-225-235-245
bs -250-260-270-280-290
bwt 170

Comment #181 - Posted by: dan santini at December 2, 2005 7:51 PM

ohs 45-95-145-185*
fs 185-225-235
bs 235-245-275*
* form questionable

Comment #182 - Posted by: johnemcc at December 2, 2005 9:51 PM

all wgts in lbs.

OHS 5x45/4x55/4x65/3x75 --rickety balance; can't drop!
FS 3x115/1x135/145/145(so-so form; wrist)/135(good depth)
BS 2x155/1x175/185/195/205(to parallel)

no shoes; BWt = 154
right wrist still a problem

Comment #183 - Posted by: Rene' at December 2, 2005 11:21 PM

Another fun workout with the lovely Miss Norma.

OHS 95/105/115/125/125 (no PR, felt wobbly today)
FS 135/155/165/175/185 (PR by 5lb)
BS 185/195/205/215/225 (didn't get full depth - would have been a PR by 5lb)

BWT 155ish.

Tariq

Comment #184 - Posted by: TK at December 3, 2005 8:51 AM

Best wt ever on this wod
OHS- 20-30-40-50-50(need spotter for anything higher)
FS- 30-45-55-65-75
BS- 65-85-90-110(need a spotter)-100
all in #'s.

Comment #185 - Posted by: Kathryn at December 3, 2005 10:55 AM

warmup:
OHS 3x95/3x135/3x155
FS 3x205
BS 3x225

wod:
OHS 185/195/205/215/215
FS 225/225/235/235/235
BS 275/295/315/305/305

BW = 166#

Comment #186 - Posted by: JC at December 3, 2005 1:28 PM

OHS 135,155,175f,175,185(PR+10)
FS 225,245,275f(225 dead stop FS rerack), 265,275
BS 315, 335, 335, 335, 355(almost parallel)

All reps A2A unless noted otherwise. I received my 20# D-ball today, so let the fun begin.

Comment #187 - Posted by: Andy Shirley at December 3, 2005 2:31 PM

Note to self regarding FS: supinated grip.

Comment #188 - Posted by: Andy Shirley at December 3, 2005 6:34 PM

Finally got this one done this morning. The following is from memory.
OHS 55-65-70-80-90
FS 95-105-105-105-105
BS 110-110-110-110-110
My back was bothering me a bit so I was not aggressive at all on the weights.

Comment #189 - Posted by: Norma at December 3, 2005 7:29 PM

OHS max: 110lbs (last time was 120, has form issues today)
FS max: 180lbs (formerly 170)
BS max: 220lbs (formerly 215)

Warmed up with a 2.5 mile run in 20:02.

Comment #190 - Posted by: David Knutzen at December 3, 2005 8:31 PM

bw 88
ohs 50 55 60 70 75 new pb
front squat 80 90 92.5 95 new pb

stopped there, considering couldn't walk from low back pain early last week! great to be BACK!

Comment #191 - Posted by: Tim 'crack' Hulbert at December 4, 2005 2:52 AM

BW:150

OHS:85
FS:105
BS:125

Having back spasms from last nights APU ops

Comment #192 - Posted by: TMazz at December 4, 2005 5:30 AM

BW=147

OHS: 65 85 85 85 85x3
Snatched barbell to get it overhead each time - max weight limited by snatch

FS: 135 155 175 175 175

BS: 155 175 195 195(failed) 135x3

Had a couple form failures (rounded back), feeling slight strain in lower back.

Finished with pull-ups 2x(5xoverhand, 5xunderhand, 5xnarrow grip overhand, 5xnarrow grip underhand), 2x10 GHD situps and 2x30 second leg tuck on leg raise station.

Comment #193 - Posted by: Eric Wu at December 4, 2005 8:01 AM

ohs 95,105,115,125,135
fs 135,145,155,165,175
bs 185,195,205,215,225

Comment #194 - Posted by: J Ross at December 4, 2005 8:06 AM

65,75,85,95,105
115,125,135,145,155
165,175,185,195,205

As Rxd, Bwt=210

Comment #195 - Posted by: Isaac at December 4, 2005 3:06 PM

45,55,65,75,85,95,135,155,175,195,225,245,255(fail),225,225

Comment #196 - Posted by: Chris Brown at December 4, 2005 6:26 PM

Abraham Lincoln Crossfit

Tom (bw 207)

OS: 95,105,115,120,125
FS: 135,155,175,195,195 (bad form on the last two)
BS: 195,195,205,205,185 (form not good)

Comment #197 - Posted by: Tom and Joe Londrigan at December 5, 2005 2:58 PM

OHS 75 85 90 95 100 (2 reps to 90#)
FS 135 155 175 195 200
BS 210 215 220 185 135x10 (proportionally my weak link)
Not at my best.
finished with OHS, snatch practice to 90# and wipers/l-sits

Comment #198 - Posted by: Jim Howe at December 5, 2005 3:56 PM

overhead 75,90,90,110,120
Front 135,170,190,205,215
Back 185,215,235,255,missed(275),265

Comment #199 - Posted by: Ian D'Ambrosia at December 7, 2005 1:35 PM

We never post because we work on a 7 day delay, but we were pretty stoked about this one. First time we had more than 405 on our backs since we started CF in April. Never did OHS or FS prior to that:

Dad, 37 y/o, 225#
Vince 16 y/0, 220#

OHS - 135/155/175/185/205
FS - 225/245/275/295/315
BS - 335/365/385/405/435/455(Fail)

BS is still down from 495 when we were powerlifting exclusively, but I'll take it.

Thank you Crossfit

Comment #200 - Posted by: Michael Ledney at December 9, 2005 7:11 AM

BW 200

OH 45/67/89/111/122
Front 133/144/155/177/188
Back 221/243/254/263/274

Comment #201 - Posted by: Tom Colone at December 11, 2005 7:49 AM
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