So is there something simple to concentrate on to try to achieve the good position? Like "chest out/heels down"?

Hi Kyle. See ya in the morning.

Back squats... how much weight to use?

Something told me I should only do a spin on the bike yesterday. Something about I'll be punished on Thursday.

Isn't an eccentric contraction an agreement with a slightly mad person?

Z, whatever you can manage. With these, I tend to warm up, then go for say 60kgs for 5, 80kgs for 5, 100kgs for five and then add 5 or 10kgs until close to failure.

Only work to failure if you have a spotter.

John B,

If you place your fingers flat against your iliac crests and try to crush them in the crease of the hip on descending, you are engaging your hip flexors. That is the key - to engage the hip flexors. You will, however, from that position, at first, find it a bit hard, because the arms are down, to keep the chest up, but you can learn the feel of engaging the hip flexors and anteriorly tilting the pelvis.

Coach, I recognise the language your are speaking is English, but could you give me the idiot's version? I have no scientific background, much less exercise physiology.

this is exactly what ive spent the last week focusing on...still havent perfected it yet. consistency and perserverance are key.

D.J if you can call me on this one,my knee is still bothering me and I can't remember what you said about what the therapist told you.Bad knees makes for "pain filled squats! MOM

I take it that no weight is use on this exercise.

Coach,

I can keep my back like the picture on the right until I get close to 90 degrees, then my butt kind of tucks under. Is this a flexibility problem?

Coach - thanks. You're suggesting the movement to try for is to actively push the top of the pelvis forward and down (in a squat, this would squeeze the fingers placed on the points of your pelvis against your upper thigh)?

John Biddle

David, I don't think so, I believe the photo doesn't have a person carrying a weight because you could hurt your back doing it the wrong way.

Gale, tell me more about your knee. I just might be able to help you decrease the pain with your squats depending what is going on.

Hamstrings are still sore from Sunday's ridiculous workout...what's the deal with resting between sets? I'm guessing 1-2 mins?

Walt, you’re going to have to dig in a bit. The vocabulary may be new but conceptually and mechanically the concepts are simple.

The movement is sufficiently nuanced and the directions necessarily precise that dumbing it down might dilute the meaning and promote more questions and considerable misunderstanding.

Take it line by line, word by word.

Here are some links for vocabulary and musculature:

Muscle contraction types
http://muscle.ucsd.edu/musintro/contractions.shtml

Hip and leg extensors
http://www.exrx.net/Muscles/Hamstrings.html
http://www.exrx.net/Muscles/GluteusMaximus.html
http://www.exrx.net/Muscles/Quadriceps.html

Stabilizers of the back and torso
http://www.exrx.net/Muscles/ErectorSpinae.html

Hip flexors
http://www.exrx.net/Muscles/Iliopsoas.html

John B, you're on it like a...uh...pit bull!! Absolutely. That, in addition to powerfully arching the back, while trying to keep the torso upright, and the weight on your heels, gets you there. Not easy. Develops over years. Practice, practice, practice.

Is this the same exercise listed as "air squat," that has the slide show? That's a pretty good primer.

The intent for the WOD is a weighted squat. The pictures and discussion apply to laden or unladen squats, overhead, front, or back.

Does back squat mean weight on your back?

This may be a stupid question (forgive me I'm new to crossfit), is the back squat just a regular squat with the bar on upper shoulders on back? Just want to make sure since the lingo is different sometimes than what I am use to.

Diana
Yes, the back squat is a regular squat w/ the bar on your upper shoulders. The WOD will specify wether or not it is a front squat, back squat, or overhead squat. Also, it will sometimes just say "Squats", in which you would do air squats with no bar. Hope that helps.

To 19# and 20#

Yes.

Andy Platt and Diana: yes.

Use as much weight as you are comfortable with for 5 reps.

Why do the words "laden" and "unladen" always make me smile? Are you suggesting that coconuts are migratory?

Diana, you are correct. Where "lingo" get's foggy iswhen you happen to have the same name as the workout I did todaY. Diana as r'xed at xft SC. 8+ minutes and "Corpsman Up"!

#23 Perhaps if two swallows held it on a thether.

Coach - again thanks. I think this deliberate pelvis-tilting is going to find itself added to my version of the CFWU! The prescribed OHS and lunge with hands overhead (and my added bridges on head) already get enough odd looks - a bit more won't hurt.

John Biddle

#25- African swallow or European swallow??

I was just thinking about this with my OHS in the warm-up!

Thanks Coach.

they could grip it by the husk...

Help with coach's "English" :)

Iliac Crest
http://www.medcyclopaedia.com/library/topics/volume_ii/i/iliac_crest.aspx

Anteriorly Rotated Pelvis
http://www.protonics.com/cr-5-qa-10-low%20back.htm

Hip Flexors
http://www.yogajournal.com/practice/588_1.cfm?ctsrc=sectnav

Crossfit Wantabe

It's not a question of where he grips it! It's a simple question of weight ratios! A 5 oz. bird could not carry a 1 lb. coconut. Listen...in order to maintain airspeed velocity, a swollow needs to beat it's wings 343 times every second! Am I right? Am I right?!

did u guys get your copy of cfj already?

JockDoc,My left knee feels sort of like raw nerves but not realy painful just uncomfortable and it's mainly on the out side when I kneel ,and my right knee realy hurts like a tugging pain above my knee cap.They feel fine with running,jumping,standing ect.. but squat with these babies and I feel discomfort!I have been very carefull with my form so that my knees are not postioned wrong or that my knees are not going beyond my toes.I believe that is the right way.If I'm wrong please let me know.Also any help with this problem will be welcomed.Thanks for answering my call for help! D.Js MOM

CFJ arrived tonight.

But the real question is: What is your favorite Color?

Vince,

It should be there. If not drop Lauren a line: Lauren@crossfit.com, she'll take care of it.

Thanks!

As an attempted public service so we're not continually answering these questions three (sounding like the old CFers' refrain to "newbie" questions):

http://www.intriguing.com/mp/

new to crossfit. hi from crossfit redcliffe(Bisbane, Australia)
just wonderin wat kinda warm ups should be used??

As a fellow Brisbane-ite (although I don't live there now)and relatively new crossfit devotee, can I point you to the FAQ's on the main page (top left hand corner)? In one of them there is a description of the Crossfit Warm-up (CFWU). There's also an absolute goldmine of other good stuff there, and under "Exercises" (3 links below the FAQ's). Good luck with it all.

WUx2
HSquatClean30kg 2x5
72.5kg5x5 Back Squat AtoA

Rohan, John,Great to see more Aussies on board.
Fi from Townsville is on the way to the Cert(via Japan) as of tonight(2/2).
Hope the Aus Crossfit Community continues to grow.
Andrew

Xfit w/u- standard

135x5
185x5
205x5, back pain despite careful att'n to form
155x5
155x5

I guess that discretion is the better part....

Have a great day everyone!

"Listen, strange women lyin' in ponds distributin' swords is no basis for a system of government. Supreme executive power derives from a mandate from the masses, not from some farcical aquatic ceremony."

-D.

"Well, but you can't expect to wield supreme executive power just 'cause some watery tart threw a sword at you!... I mean, if I went 'round saying I was an emperor just because some moistened bint had lobbed a scimitar at me, they'd put me away!"

w/up 2x 500m row fast
3 min bike high resistance sprint

50kg squats 3 x 5 reps
60kg squats 2 x 5 reps
60kg clean 2 x 5 reps
30 dips

deep squats are getting easier. I have had a knee reconstruction, and have found deep squats rather than being detrimental to the joint, increase its functionality better than anything else. Thanks coach

Weeeeeeeeeeee, I just did 5x5 squats/bench/rows yesterday. AND NOW AGAIN TODAY! The gf is gonna love this ..............

thanks coach i just got it

135-155-185-205-225

199,209,214,221,226
didn't push it, am again but felt good

BW 155
135, 155, 175, 185, 195

Samson wu 24 dips 4-3-2 pulls

185x5
215x5
265x5
285x5
285x5

135 155 165 165 185

5x65
5x75
5x75
5x85
5x75

Couldn't do much weight because I don't have a bench and hubby slept in. Had to clean the bar up and then press over head onto shoulders. Good little mini-workout there. Concentrated on pausing at the bottom of the rep. That REALLY makes it tougher!

95,125,135,145,150

205 for all sets, probably could have done a little more but at home without spotters I didn't want to push my luck

Hi, a question,

I have the hardest time engaging my hip flexors. When I squat, if I try to engage them to get a nice arch, it feels like they super-contract at a certain point, and won't go any further, even though this point feels to be way earlier than it should be. For example, if I'm sitting in a chair, when I lean over, I can't touch my chest to my knees -- there;s maybe a good 6 six inches between them -- because my hip flexors have locked up so tightly. Does anyone have any ideas as to what's going on? And what can I do to alleviate the situation?

thanks

"Well, I wasn't expecting the Spanish Inquisition...
- Nobody expects the Spanish Inquisition!!!! Our chief weapons are: fear, surprise andafanaticaldevotiontothepope! Now Cardinal Fang, do you confess??"

Sorry, just had to.

JeremyJ, Yes that helps a ton! Thanks!!

Warm-up, including Tababta air squats and 5 x 135

Round Weight
1 . . . . 185
2 . . . . 225
3 . . . . 245
4 . . . . 265 (2 reps, couldn't hold form)
4.1 . . . 245
5 . . . . 245

Finished with OHS at 95 x 15

BW = 158.

Stop! Whoever crosseth the Bridge of Death must answer me these questions three, ere the other side he see.

a. greenburg,

You've described tight hip extensors, not tight hip flexors. Your problem you've described is tight hamstrings. Unless you're looking for lumbar disc injury, leave your back LONG while stretching your hamstrings. Don't let your collar bone get closer to your iliac crest (or don't let your xiphoid process approach your pubis. Look up unfamiliar terms.)

Trainers, coaches, and athletes less than intimate with musculoskeletal mechanics, pick up a copy of the Anatomy Coloring Book, read the introduction and then, and only then, go get colored pencils and start coloring. Start with the hip, legs, and back. Give extra thought and contemplation to the dual role of the hamstrings (hip extension/leg flexion) and the quad's (leg extension/hip flexion). After that move on to the shoulders.

It's hard to overstate the advantage this will provide for students of human movement.

http://www.amazon.com/gp/product/0805350861/102-1826945-6775352?v=glance&n=283155

What is the recommended rest time between each set? I want to keep the right balance between high intensity and falling to pieces on the Squat Rack.

Wow. Newbie here. I've been doing crossfit for two and a half weeks now and, God I love the pain. My trainer has gone out of town for the the next week and a half and he has been getting my feet wet in the excellent stuff called Crossfit. Could I get some help on using the workout of the day? What does "5-5-5-5-5 reps" mean exactly? I'm just now trying to read the WOD and follow it for the first time. Please help, the Little Mighty.

A spanking! A spanking! There is going to be a spanking tonight!

And then the oral sex!

#63 Tamara,

Today's WOD means that you do five rounds of five repetitions each, back squats with barbell across your shoulders. Reference coach's comments above for specific tips on form. Also reference Lynne's FAQ link and the Exercises link for slide shows and/or videos of the day's exercises. Most people do this WOD by starting with moderate weight and working higher toward failure by the fifth set. Welcome to CF!

Scott

CFWU w/ 10reps each (first time). Minus dips due to current shoulder injury (need to check out injury section of msg board, shoulder hasn't healed since Dec of last year).

Rd.....Wgt
1.....135
2.....185
3.....205
4.....225
5.....245 (brkn 3/2)

Great workout and great MP quotes!

Had to go light - no rack.
5@75; 5@95; 8@110; 8@120; 6@125

95/115/125/135/145

Andy, Shirley you jest.

Oh wait, wrong movie.

New Crossfit t-shirt design:
Black Knight after some of his injuries, holding a Kettlebell and wearing a Crossfit T-shirt. Caption:

"What are you going to do, bleed on me?"

Lobbing thine holy hand grenade,

TimW
Phoenix

Glendon:

135
135
185
185
205

Tommy A.:

225
225
275
275
295

Iliac crest is TOASTED.

Just curious. What prompted all the Monty Python quotes? I must have missed something.

CFWUx2
120x5
170x5
200x5
220x5
240x1 + 200x5

My first post. Been doing CF for a month.
CFWU 3 sets. Used assisted for pullups (-46) and dips (-28)
Started too light:
65,95,95,100,100
Then to finish off did 10 more at 65

Warm up with 2 mile run in 12:29, goal is 12:00.

135
205
215
220
220

Garrett:
Z-Health Basic Program + some Super Joints
165
221
221
221
226.5
High bar, Manta Ray, no-no-no style. Started out way too easy.

No Carol or Cori today.

5 x 135, 225, 245, 265, 275.

If you can't get a deep squat with that nice bend shown in the picture due to inflexibility, should you:

a.) Just stretch until your form gets better and not squat at all?
b.) Stretch and squat lightly?
c.) Stretch, practice squatting deeply using no weight, and squat shallowly with heavy weight?

-185
-205
-225
-225
-225

3.5 mi run(too slow but legs are super sore)

As rx'd, in kgs.

40 x 5
70 x 5
90 x 5
100 x 5
110 x 5

Craig W,

Comment #23 - Posted by Andy Shirley - I believe is where it began.

-Smelling of Elderberries

5*135
5*155
2*175 Failed on 3rd rep
5*155
5*165

Dirty English knigits!
I fart in your general direction!

Hi everyone,

Love crossfit, love this site. One suggestion to clear up some confusion I and apparently others have had: when mentioning the WOD, can you make sure it is named exactly as it is in the Exercises section? I know there have been times when I have looked at the WOD, and then gone to the Exercises section to find out how to do it, and have had to guess at what the exercise is because it is named differently. In today's case, there is no "Back Squat" listed in the Exercises section (even though I'm pretty clear on what a back squat is). I think this might eliminate confusion I and others have had.

Keep rockin' everyone,

- Jared

5 x 115kg (253lbs)
5 x 120kg (264lbs)
5 x 140kg (308lbs)
5 x 150kg (330lbs)
5 x 160kg (352lbs)

im gonna be hurtin tomorrow

started to fold at the waist on the last set.

thanks for the reply, coach.

so the question is, how do I get the hamstrings/extensors to release? I've been taught the best way to do this is by reciprocal inhibition, namely, getting into static positions which fire the quads and holding, for instance, a 2' wallsit. what would be the crossfit take on increasing extensor flexibility?

MWS (#79), Not claiming to be an expert but I will give some personal experience. I found overhead squats with a light weight helped me to get deeper in the squat. Squatting down with no weight really won't increase your range of motion cause nothing is really pulling you past the sticking point of your already tight muscles. I'd pick a weight that allows you to get a full ROM on the back squat even if it means just the bar and work your way up from there. Work on form and the hip flexor concentric movement as coach said. I once read somewhere, to imagine trying to do a tuck jump pulling your knees up to your chest, except your feet are cemented into the floor and cant move, now pull yourself down.

Other than that....practice often...not heavy and to failure but just enough to increase your ROM little at a time...it will come at some point, dont rush it...an injury is longer to come back from.

155-175-195-195-195

Mike OD- Good mental image to focus on. Thanks.

"imagine trying to do a tuck jump pulling your knees up to your chest, except your feet are cemented into the floor and cant move, now pull yourself down."

Team Ruthless CF Va

warm up OH squats for 5 sets of 10 w/PVC
front squats 135x5 185x5 for 4 sets
back squats 225x5, 275x5 for 2 sets, 315x5 for 2 sets

still feeling Tuesday's w/o

Bodyweight = 182lbs.
225
305
305
305
225

Coming back off a bit of a layoff. Oh, and I think this is my first post to a WOD.

135-185-205x3

Ray

5 x 185
5 x 205
5 x 225
5 x 235
5 x 245

Really worked form instead of worrying about "how much weight". Thanks for the proper form picture.

Pat Ryan

cfwu x 3

115x5
135x5
155x5
185x5
205x5

Still sore from the 50's and the HSCs.

175
180
185
190
190

Started losing the arch at the 190 mark. So I did it again forcing that arch and managed a good set. 190 is a weak performance I know I've got way more.

135,185,205,225,245
I'll have to use more weight next time. Felt strong today.
I used a pad on the bar. I never used to do that when I weighed about 40 lbs. more but now I have a lot of discomfort when the weight increases. Is there any CrossFit opinion on this?

185
205
225
245
255
265 (3/2)

--"It's just a rabbit!"
--"Ah, but it is a sharp tooth rabbit!!!"

CFWU x 3
135
185
225
245
225
At 245 it felt like my form was breaking down, so, although it felt like I could have gone heavier, I lightened up and really concentrated on getting as low as possible while maitaining proper form.
500m Row, 1:37.9. Was trying for 1:30. Maybe next time!

BW: 165-lbs
BS: 135, 185, 205, 225, 245

65,85,95,105,110 loosing form on 3rd, 5x95, 10xObar front squat

"nnnnNEEEE!"

As per comment 97 I weigh 140lbs give or take, and though my loads aren't considerable, I can make a shelf for the bar with my traps by pulling my shoulder blades together it seems reasonably comfortable. And my opinion is that the pads tend to slip and give certain level of instability. Instability with a load means accident waiting to happen.

I would say pull your should blades together put the bar on your traps and contract them like a mother!

5 X 135 Warm-ups set
then 5 X 225, 275, 275, 295, and 315. Could have gone heavier but I didn't have a spot. I did get complimented by one of the personal trainers at the gym on my form during the squat, not that I care what MOST Gold's gym trainers think about what I do in the gym, but it was a nice compliment.
Coach, Your discription of the "tug of war" between the hip flexors and extensors really helped me get deeper in the hole with my squat. Thanks for the tip.
"Run away, run away!"
...Sorry... couldn't resist the "Monty Python and the Holly Grail" qoute.

cfwux2

wk5 day1 of Hatch Squat Prgm:

Back Squats
8x135
6x155
4x175
4x185
Front Squats
5x125
4x140
3x150
3x160

20 dead-hang chin-ups.

225-5
275-5
295-5
295-5
315-5

When Crossfit says "squat," do they mean Olympic style (bar high on shoulders, shoulder-width stance, straight up-and-down motion) or power style (bar low on shoulders, wide stance, movement begun with a 'sit-back' motion with the hips and glutes).

I've used both styles and prefer the power, however, I haven't been able to find which style Crossfit recommends.

Thanks.

Ring MUs - 10,5,5

8 rounds 52# kb C&P ladders (1,2,3). Due to the pain caused by missing chunk of skin in the palm of my hand I only cleaned the kb once per left hand ladder and pressed from the rack for reps. Cleans, snatches and kipping pullups continue to tear the area despite bandaging and taping.

Right shoulder feeling a little strained from the shaky 72# bent press done last night...enough shoulder work for today.

WOD: 185x5x5. Inspired by the picture posted Jan 22 I did these beltless, butt to ankles deep and with a one second pause in the bottom. All reps were solid and felt great; I should have worked heavier.

I'm surprised the squats were so strong as I haven't done back squats with that weight, that ROM, beltless and bottom paused during my entire lifting career. The only paused back squats I've done prior to today are weak by comparison. I struggled through a few attempts during my competitive PL years - a few sets using 165#, "powerlifting" depth plus a thick belt. I'm very pleased with the results of today's WOD.

Practiced kicking up into a free handstand and rolling out for 10 minutes. Feeling queasy....

Started with CF warmup

185-205-225-205-185

Finished up with L-Sits, pull ups, and heavy ab work.

3 x CFWU

135 x 5
155 x 5
175 x 5
195 x 5
205 x 5

4 x 5 min round on the heavy bag, muay thai style. man, my traps are sore from tuesday!

95,115,115,120,125

bw = 165

255 X 5 X 5

1 mile:7:30
135
135
185
185
185

Dan
BW-165
#for squats:145-165-165-165-170

Monique
BW-105
#for squats:95-115-115-125-125

5x5@275

"I feel happy! I feel happy!"
"You're not fooling anyone."

CF Warm up
185
205
225
225
205

225 x 5 x5
priscille: 65 x 5 x 5

45-95-115-135-145

225 for all 5.
While I have done more and believed (at the time) they were good form, today was by far the best form I have ever had squatting. All squats deep in the hole and really engaged the hammies and posterior chain to drive up.
Because I'm short legged and stocky (5'6, 185), I can "cheat" by moving my legs wider out and put up a lot of weight, but I now realize that for all these years I haven't been engaging the hams, glutes, and lower back that way.
Thanks, Coach, for the descriptions and terminology. A big, big help in finding that groove in the squat.

"You must now cut down the tallest tree in the forest with . . . a herring!"
"I will not."

135x5
185x5
205x5
215x5
225x5
30 minutes lap swim

Backsquat
5x 155#
5x 175#
5x 185#
5x 205#
5x 215#

1RM is 255#
Tried to keep Coach's words in mind and deed for every rep.

cfwu x 3rds +pushups, everything 15 reps except pu's dh at 5,6,6
tried to concentrate on depth and form
225x5
235x5
245x5
255x5
265x5

77.6kg/11.7%

Back squats (sets of 5): 20, 40, 60, 70, 75, 77.5, 80, 82.5, 85, 87.5.

Handstand practice and 36 consecutive pull ups (PR).

"One day, all this will be yours."
"What? The curtains?"

135/155/185/205/225

185x5
195x5
205x5
215x5
225x5

If I am doin even close to the weight you guys are doin I must be cheatin some how or this crossfit stuff is workin.

How much rest between sets?

today, in the rather poor time of 26:18

21 - 15 - 9

one legged squats (left then right)
one armed push ups (left then right)
crunches (left then right)
pullups

Baz

Wasn't sure what weight to start at....
205 X 5
221 X 5
241 X 5
261 X 5
271 X 5
280 X 5
290 X 5
300 X 5
310 X 4
BW = 150 lbs.

135x5
185x5
185x5
185x5
155x5

Good old fashion Squat workout
warm ups
135 x 5
185 x 5
workout
225 x 5
245 x 5
265 x 5
285 x 5
305 x 4

2 min rest between sets

These types of workouts I work on strength and form, therefore I allow myself more rest between sets.

Can't wait to see what tomorrow brings

95,125,145,155,165

Hey great job KATJO and SUE A. Girls I got 25 pull-ups today!!!YEAH!!!!

165,175,185,205,225

Felt like I could have gone heavier but concentrated on form instead.
Good tips Coach.

So I walk into the gym and all the free weights and squat racks are full. Warm up was 3 sets on calf machine and leg abductors machine. Focusing on my hip/leg extensors and work on 5 sets of leg extensions, 40-50-60-70-90x5, being sure to flex in the mirror between sets.

Ok...that was a joke by the way, Bizzaro world. Squat rack wide open...all of them. Did 5x5 working up to 255.

As far as for the needing a "pad" comment, the bar should be lower on your traps(scapulas retracted together) and not on your neck. Or as one strength coach I knew used to do....when his athletes came in looking for the squat bar bad, he'd give them a box of Maxi-pads and say here use these. Funny...no offense meant ladies, cause I know Kelly and can kick my ass as a warmup...and then still do the WOD.

Coincidentally, my squat stands arrived today . . . . .no excuse not to do this workout.

w/u - 30 min bike
bar x 10
135 x 5
workout
225 x 5
245 x 5
265 x 5
285 x 5
275 x 5

CFWUx3

5x225
5x245
5x265
4x275 (no spot)
5x245

BW 165

New poster here with posting etiquette question. I have been doing cross fit for 6 weeks but usually am a couple days behind on the workouts. Should I post my results to the day the workout was originally posted, or to the day I actually do the workout?

155/185/195/205/215

Meredith, (#137)

Your call..but sometimes coach will put up a WOD you may have done months ago and say "compare to xxxxx" whatever the original date is...so if you post squat lbs under a Fran workout and visa-versa...you may not be able to go back and compare your old and new results....which is fun to see how much better you will get. Hope that makes sense, brain tired.

Executed the WoD as follows:
- R1-R5: 185, 225, 245, 265, 285lbs (recent PR).
- A sixth set of 3 @ 300lbs (new PR).
- Seventh set of 7 @ 225lbs for form practice.
- Three sets of asssited HSPU x10 each.
- Three sets of weighted dips with: 25, 35, 45lbs.
- Abmat & med-ball sit-ups.

5x135
5x185
5x155
5x165
5x175

5 sets of 5 reps of 315lbs. Legs felt a little tight and hadn't done heavy squats in awhile

CFWU X 3 (assisted D & PU)
WOD as rx'd 145 - 155 - 165 - 175 - 185
LOTS of L knee pain.

155/175/195/210/235 - last broken 3/2

New to Crossfit and am very impressed.

Anyone have any idea how this will help improve an Army PT test? I'm thinking about going back.

RUN: Fairmont Canyon-Alki 45.20min

20X 135lbs Back Squat
10X 225lbs Back Squat
15X 135lbs Incline Bench
Neck Flexion Rolls to Failure
05X 245lbs Back Squat
15X 135lbs Incline Bench
30X 20lbs Neck Flexion
05X 245lbs Back Squat
15X 135lbs Incline Bench
30X 20lbs Neck Flexion
10X 225lbs Back Squat
15X 135lbs Incline Bench
30X 20lbs Neck Flexion
10X 225lbs Back Squat
15X 135lbs Incline Bench
30X 20lbs Neck Flexion
20X 135lbs Back Squat

Neck Flexion
http://www.exrx.net/WeightExercises/Sternocleidomastoid/WtNeckFlx.html

steveH,
I'm trying to go back in as well. I just took my apft two days ago. 76pu, 68situps, 13:48 on the run for total of 286 (33yrs). Have been "trying" to do crossfit WODs since the new year. Best thing that helped me was this program:
http://www.apft.net/maxyourapft.html

I did this program every other day for upperbody/abs, and just ran my butt off the rest of the time. Email me for questions.
chris
wod- 135,155,185,185, 225 for 2

Full CFWU
185
205
205
215
215

Anthony (BW=180)
135x5
185x5
225x5
275x5
335x5

Not bad for doing 5x5 squats / bench press / rows just yesterday. :D Then Jodi and I did:

500m Row
25 Pushups
50 Squats
4 Rounds

Anthony: 17:26
Jodi: 22:45

Me + Julian + Backsquats = trainwreck.

Me Julian
165 165
185 185
205 205
215 215
215* 195

*215x2, 205x3. Grrr...

Warm-up with double-under practice, ring dips, assisted muscle-ups

5 Reps each-all below parallel with good form:
65,70,75,80,85
1 Rep each:
95,100,110-not a pr, but I was able to get to parallel unlike last time.

In kg:

5 x 60
5 x 70
5 x 80
5 x 90
5 x 90

Hello everyone!

I was focusing on technique on this one. Weight in KG.

90 x 5
100 x 5
110 x 5
120 x 5
120 x 5

London Crossfitter!

185*5
205*5
215*5
225*5
225*5

5-135
5-185
5-185
5-185
5-205

Emphasized technique over weight, keeping it slow and in control.

Since my squat isn't worth its own name, I made sure to go light. Warmed up then did:

65 x 5
75 x 5
75 x 5
85 x 5
85 x 8

Did my best to stay as upright as possible.

have not done full squats like this in awhile, so was working out the kinks.

5 x 225
5 x 250
5 x 275
5 x 295
5 x 295

hoping to be back where i was years ago 3 x 535. i am going lower now; however, as a new CF'er. i'm sure i'll be walking funny tomorrow.

Meredith D,

Post your times/score/weight for the WOD on the day it was Rx'd. That way, when you're to compare your workout totals to another one previous(the links are provided on that day to the previous one) you can go straight to it via the link provided for you. It's easier to monitor yourself and the gains you make or lose. Basicly, what Mike OD said.

5 sets of 5 with Emily on my back.

warmed up w/ 135 x 10
1 x 5 @ 205 lbs
4 x 5 @ 225
went about 75 percent today.. the back of my shoulders hurt so bad when I went to reach back and steady the bar on my back/traps.. was worse than the actual squat... anyone care to diagnose this? I have been having shoulder issues for sometime and have not squatted in years.... until today when I discovered the pain trying to hold the bar
SOMEONE PLEASE HELP ME WITH THIS PROBLEM!!!!

BS paired with Prone leg curl
175/100
185/110
190/120
195/120
200(4)/120(3)
did manage to get slightly lower than parallel however i find that i fold forward at the waist too much. Any suggestions?
finished off with
10X3 of speed deadlifts @175
3x8 of single leg squats.

As rx'd
225 x 5 x 5

vcsnover,

Hard to diagnose, and I am not a doctor so I will not try. Sounds like either inflexible external shoulder rotators and/or possible inflammation in the shoulder joint? Dunno. Try:

1) Stretching the shoulders externally rotated, Can do that in a doorway one arm at a time, hold a broomstick behind your back with both hands. Also stretch your chest (most people who do too much Bench Press can have this issue)

2) If you think you may have some inflamation, try heat and ice. Otherwise clean up the diet getting rid of any and all vegetable oils (mostly what things are cooked in) and get some fish/cod liver oil. That should help.

Other than that, hard to say...but stretching and an anti-inflammatory diet should do some good. Take it slow and easy and you should see progress.

DJ - for putting my words in a much more coherent dialog I say "I fart in your general direction! Your mother was a hamster and your father smelt of elderberries!

Plus for the next political rest day we should debate the following topic:
Arthur: The Lady of the Lake, her arm clad in the purest shimmering silmite held aloft Excalibur from the bosom of the water, signifying by divine providence that I, Arthur, was to carry Excalibur. THAT is why I am your king!
Dennis interrupting: Listen, strange women lyin' in ponds distributin' swords is no basis for a system of government! Supreme executive power derives from a mandate from the masses, not from some farcical aquatic ceremony!

I really need to get off the computer today....

135, 155, 175, 195, 205. First time for back squats in over a year. Then some intervals on C2.

NEE! NEE! NEE!

last one I promise, for vcsnover. If you feel that it is more in the "rhombiod" area and more muscle pain than joint related, could also be something similar to fibromyalgia that has trigger points in that area (again not a doctor so dont get all worked up about what I think). Some people attribute leaky gut to those issues, again mostly need to clean up the diet then. Should try to get rid of most or all sugar (that feeds bad bacteria), take omega 3s like fish/cod liver oil liquid, reduce omega 6s, make sure you are getting enough fruits/vegatables/fiber in the diet to keep the intestines from backing up, water, some add ground flaxseeds (fiber & omega 3s) to their protein shakes, try periods of juice/water fasting (1-3 days), add enzymes with meals, etc..etc. You can google all this and get lots of info out there. Again, not a doctor so I could be way off...but a healthy diet is always a key to a good foundation and recovery.

as RX'd:

185,205,225,245,255

tried 265 but couldn't maintain good form on last set so backed it back down to 255 and did that...

Got a new unabridged copy of Gray's Anatomy for $14.95 today. Now I can dig in to the terminology! All 1257 pgs of it!

Hockey game this morning.. don't think it affected my results.

bw = 197 lbs

5 x 5 Back Squats with set of 7 Pullups after each set of Squats

135 x 8 (w/u)

185 x 5
205 x 5
225 x 5
245 x 5
265 x 5 (- last 2, form was starting to falter..)

Of course, Crossfit will gets its revenge by making me do more pullups tomorrow..

SteveH - I started CF in JAN, next APFT in APR. I guess I'll see how much it improves for me.

David Stryker (Comment #56)
The comfy chair? (too obscure?)

135x5
155x5x4

I focused on Coach's tips today. I don't know if I could have done more weight. I do know that all reps felt GREAT! Thanks Coach!

135/155/175/195/215

5x135, 185, 205, 225, 205. tried to concentrate on form--folding illias into thigh made sense, as did arched back. 15 min bike warm up 11/15. max hr 139, hr avg 111.

P: 95/115/145/145/145
J: 83/93/93/93/93 (3 = new 15kg bar)

30 min racquetball

5 RDL's
10 24" box jumps
15 wall shots (5k ball)

6 rounds in 14:00

Sever Patellar tendinous in left knee keeps me from doing deep squats right now, so I did something to work my legs that doesn't hurt my knee.

Monty Python is good. However watching him as Q's replacement is even better though he will never be the original.

5x105
5x135
5x145
5x155
4x160
On the last rep I went down but wasnt able to come back up.

135, 145, 155, 155, 155
Probably the best form I've ever had but still not anywhere deep enough. I'd give my left one to have form like the picture on the right.

1-225#
2-275#
3-315#
4-365#
5-405#
* First 4 sets real deep(butt to heel). Last set way below parallel but not as deep as the others and back wasn't as straight as it should have been. All in all it felt good even though my thighs are still hurting from the workouts this week.

225x5
235x5
245x5
255x5
265x5
not my strongest exercise...... but, have increased my weight by 60 lbs. since I started crossfit in November.

crossfitcentral is where it's at!

Kris

Group Moffett completed

25 non-stop reps of

Men 135lb back squats
women 95lb back squats

Decided to stay with one weight to work on form and endurance. Legs were really tight afterwards.

"And now for something completely different..."

Refering to one member of Monty Python as "him" is like asking "Which one's Pink?"
Sorry, had to say it.
Chris M,
You are referring to John Clese, aka, The Black Knight, French Soldier, and primary Knight Who Says "Nee."

5x5 back squats
135
185
205
225
245 not so deep, but about paralell.
5x135 deeep
5x135 deeeeeper
2x135 front squat x2

With that:
Brave, brave, Sir Robin; Sir Robin ran away!

Back Squat:

162 x 5
167 x 5
172 x 5
162 x 5
162 x 5

135 warmup 5 sets
205 x 5 for 5 sets

solid form on all reps. 5th rep on all sets were tough. Tried 225 but form failed so dropped back down to maintain form.

Haven't done squats in a while.

I love crossfit

Squats: 175# as Rx'd.

Went ahead and did max effort bench press.
PR - 185! (Body weight is 150)

185x5
235x5
260x5
280x5
300x3

Back squats
315-320-325-330-335-335

Evening
Snatch
135 for 3
145 for 2
155,165,175,165, all for singles
155 for 2 singles

Clean&jerk
170,180 for doubles
195,210,220,210, all for singles
195 for 2 singles

Squats were strong, snatches were strong, cleans were strong, jerks, they sucked. Need to do them more.
Wrists still sore from the 75 cleans we did last week.

Steveo

4 sets goblet squats with 35lb dumbel X10
4 sets goblet squats with 85lb 'stone' X10
3 sets back squat with 100lb X5

Never squatted for weight before.. gonna learn technique first.

BTW- Illiac crests are along the lateral aspect
they run up to the front where they turn into the anterior superior illiac spine

Is coach talking about the inguinal ligament?

CFWU x 3

205x5
205x5
205x5
215x5
225x5

finished with a 1 mile run. feel pretty good!!

Back Squat
135x10 (warmup)
225x5
245x5
275x5
255x5 x 2 sets

First time doing back squats w/ a free bar (previously only had access to a Smith machine). I found a local oly gym w/ a great instructor, so I'm feeling much better about my form.

Warm-up: 5x of 20, 40, & 60kg

5x70kg
5x70
5x70
5x70
5x75

Warm-down: 5x of 40 & 20

bw: 165lbs
5x135
5x155
5x185
5x205
5x225

I got the feeling I could do heavier next time! This is awesome, I was never able to even budge 225lbs before!

Was excited about the WOD, but unfortunately having problems with right knee during squats or bending. Will post additional info under message section if anyone has suggestions. Thanks.

Ron Nelson

Your right about it being John Cleese. Though he could never replace Desmond Lewelland.

I checked all over the site, where are the wod for january. On the main entrance is february but where is January?

Thank you

135
185
205
205
205

Just started doing this stuff and I love it. Hope to keep improving

no rack

115
135
145
155
145

worked on keeping arch in spine. tried to visualize the images of the pelvis posted on today's WOD page.

140
140
140
140
125

Back hurts, but what else is new

Workout#1- 1000yd swim(fin)

Workout#2- CFWU x3(+push-ups)
Burgener Warm-up
WOD 185-205-205-215-225

Brain farted and started doing singles. Had to go back and start over. My quads are still smoked from the Cleans the other day. Ran yesterday to try and break up the acid, but it didn't help. Probably should of rested. Alot lighter then my PR, but I could tell the difference w/depth after working on the drill Coach posted.

Mike OD- Leave now, or I shall taunt you a second time!

Hurt my back several days ago and have been picking an choosing the WOD since then. The squats in the CFWU have been ok so I thought I could handle the back squats. Well kind of. I did the workout but not without pain.

Air Squats x 10
Bar (45lb) x 10
135 x 5
145 x 5
155 x 2 (ouch)
115 x 5
115 x 5
155 x 5

OK back to just the CFWU.
J

115
125
135
145
155

Livestrong!

As RXed.

135#-155#-185#-205#-230#

Felt i could have gone a bit heavier on the last set. Was weary about slapping on too much as my last PR was 265# on 2005-12-13. Seems i might have been a bit too conservative.

Haven't looked at the video i recorded of the workout yet, but form felt pretty good. Slight forward lean on a rep here and there, but otherwise felt like i was fairly vertical.

Carlos V (#195) They're there . . . on the right-hand-side of the page, underneath the search function.

cfwu, as rxed

135x5, 235x5, 255x5, 275x5, 285x5, all in lbs.

added 3 roundsx15 of 20inch box jump, 45lb. curl and 45lb. standing back extension. I also, am training for the bataan death march. See you guys in White Sands.

Warm up: 115lbs x 10

Then 215lbs x 5 x 5

I have squatted a lot more than this in the past but I concentrated on going deep with the bar higher on my traps than I used to.

Finished up with some pullups, ring-dips and l-sits.

Back Squats
5-5-5-5-5
95-115-135-135-155 #'s

I maintained an anterior pelvic tilt (the right way) until the last 1/8 (say 4 inches shy of a full squat)of the ROM. At this point my tail tucked under, my lumbar region lost its arch and my form looked like the bad descent. Is this due to a weakness in the hip flexors? Lack of flexibilty in the hip extensors? Both? Did I do the whole movement wrong? What work does one do to better ones form in this area? Also, for full ROM Olympic type squats, is one supposed to maintain the knee behind the toes, as I've been told for a half squat (i.e. bodybuilding type)?

Good times with this workout at CrossFit Denver!
We worked on form rather than heavy loads and learned a lot. started with 3 rounds of 30 second samson stretch, 10 overhead squats, 20 situps, 15 pull-ups, 10 stiff-legged deadlifts then...
5 x 135
5 x 185
5 x 205
5 x 215
5 x 215

finished up with tababta squats x 8

5 x 5 with 185#
worked form, felt really good, could have easily done more weight but decided to just work form.

Careful, light day as I return to workouts after some injuries.

Did 3 x 5 with 225, pausing deep at the bottom and working on form.

I was still sore from the hang squat cleans 2 days ago, and I just got Starting Strength and read the first chapter on squatting. In conjunction with the theme today of proper squat form, I really focused on this.

5 x 185, 5 x 205, 5 x 225, 5 x 225, 5 x 205.

A year ago, I would have been embarassed to post numbers like this, but I now know that my form has been terrible for decades, and will take a while to correct.

135 x 5
185 x 5
205 x 5
225 x 5
235 x 3---no spotter!

Keep rockin'!

5x5x185
First time doing squats or really any above-loading in a long time. Felt pretty good though. Oh, and CFWU to start. Oh and some handstands with my daughter Zoë.

I'd never done this before, but went way too light: 45-65-85-95-105 x 5. I think my form was good, though. Nice, slow and controlled.

135
155
165
175
185

Hip flexors feel like I've just done 100 situps. Quads are a little worked too. I thought the squat should work the hamstrings if done properly, not the quads. Did I do something wrong?

5 x 135
5 x 155
5 x 175
5 x 185
5 x 205

Did sets of 20 push ups between each set of squats. Did 20 mins on Stairmaster afterwards. Felt pretty good tonight.

"A large wooden badger."

CFWU x 3

in #

230-240-250-260-270

focus on form.

185
185
175
175
165

Pain in lower back right side, don't know what is wrong.

Then tested one rep max on bench 175! that's bodyweight

I tried to do them right.
5x165
5x165
5x165
5x165
5x165

Warmed up with bar and then 115 and really tried to pull myself down into the bottom. Very different. I really appreciate that picture/description. Still not sure I have it but makes so much more sense now.

Close to a crossfit warm up
-10 reps x 3 sets of overhead squat with dowel, pushups, pull ups, and knees to elbows. Also jumped rope for 2 minutes

warm up of 45# bar for 5, on the back squat, then a measly:

95
115
135
135
135

I am not sure how to bail out safely from them, so I didn't want to go with anything heavier. Good thing too, the very last one of the last set caught me off guard. I didn't rest long enough between sets...

warm up - walk dog 2miles
Back Squats
75#,85#,95#,100#,105#

Body weight 253.

135
225
315- reduced ROM
275
225

Good short workout. Soon able to return to Rugby practice.

225/235/225/245/225

thanks for the advice on my shoulders... will try all of the suggestions

135# all sets.

Went slow and deep. Concentrated on form.

More weight next time.

really starting to lose the ego that i once held, and the workouts are much more functional.

warm up:
3x10 pullup
15 HSC w/ 45# bar
135# back squat

wod:
5x185#
5x195#
5x205#
5x215#
5x235#

felt good and prob could of gone a couple #'s heavier but wanted to focus on form until i get the motion down pat.
bring on tomorrow

Only got to 225lbs.
Still wreaked from Tues.

No rack, can do decent squat sets.
Lite warm up: pullups, goblet squats, back extensions, ghd situps Front squats 115# 1 x 5

C2 Rower: 3 x 1000: 4:00, 3:50, 4:03

No spotter so I just used a weight I could push jerk.

These looked like a clean and push jerk + 5 back squats then a push jerk from back to front for each set. Sorta like the bear complex on steroids.

wgt in lbs. BW 155.
5 x65
5 x65
5 x70
5 x70
5 x65

135
155
175
185
190

I noticed that I was afraid to squat with butt down to heels. Next time, try lighter weight with deeper squat form to gain confidence.

team tikrit:
caption really cleaned our form up on all sets!
mfbunch: 135-tis but a scratch
185-just a flesh wound
225-the black knight always triumphs! have at you! come on then!
225-all right, we'll call it a draw
225-come back here and take what's coming to you! i'll bite your legs off!
joeyd: same loads
good workout, never liked squats before this one!

steveh: crossfit is perfect for the apft, i've always been on the extended scale but guarantee i'll set a pr on my next one (especially since i just moved up to an easier age group!)
that said, check the message board and see if someone has posted on this before, if not, shoot me an email and i'd be happy to give you some ideas for improving apft scores

WU 185# x 5
225 x 5
245 x 5
250 x 4 (surprise!)
250 x 5 (3/2)
245 x 5 (3/2)

Legs still fatigued from hang squat cleans yesterday (catching up on WOD so no rest day yesterday). Still being careful with my right knee-had to ice it tonight.

Finished with two rounds of 10 windshield wipers/100 singles on jump rope and a few leg raises on the mat. I'm pretty beat!

Hey Mike,
What the heck are you doing up at this hour?

WOD:
CFWU x3, subbed the Bergner W/U for the 1st set of OH squats
1st- 185# (body weight)
2nd- 225#
3rd- 275# form started to slip some, all previous looked/felt great
4th- 315# x2 sucked, dropped to 225# for 5
5th- 225# x5 butform still sucking; dropped to 135# x10 Bottom-to-Bottom

135x5x5

5 x 5 x 100kg

felt really tired today so kept it at 100 but made sure every rep was ass to grass

Back to basics to work on technique.The power supply to my gym/shed is down so all squats & warm up done by torch light.
Kgs
60
60
70
70
60

broomstick squats ,due to injury.Working on technique using cues given by coach.Best I've ever been shown.5x5 sets of slow,deep,forceful contraction squats.

All reps below parallel. BTW=150.

150/185/195/200/195.

-D.

135x5
155x5
185x5
205x5
225x5
bw 128

As Rx'd

225,245,265,285,315

Bottomed out on all but the last two. They were still below __

115x5
165x5
165x5
185x5
185x5

body wt 140
no rack, no spotter

10 x 105
10 x 115
10 x 115
10 x 115
10 x 125

I need to get a rack.

All I have is kettlebells and this is my first crossfit workout after reading along a couple weeks so I did 10 sets of 10 with a 2 pood kb.

I need to get some weights and a rack for ones like this.

1.....185
2.....205
3.....205
4.....225
5.....225

No access to squat rack, so I did Nancy, with a slightly lowered weight.

5 rds: run 400 m, OHS 85 lbs: 19:44

A week behind on the WOD, DL 5x5 was closed to posting, so here seemed the best place for it:

Friday 060127
Deadlift 5-5-5-5-5 reps

Post loads to comments.

315x5x5. Pronated grip 1-4, mixed on 5. All done dead-lift, with reset at bottom, no touch and go.

I had no idea the Python stuff would get so out of hand, and be so entertaining. One day a few years ago, when the Holy Grail rerelease/DVD came out, I watched it three times in one day. The Shakespeare subtitles are my favorite, and of course the Lego "Camelot."

Tis a silly place.

Skied 14" heavy wind-blown at the Bird. That, with the WOD of the day before, I couldn't feature doing squat 1. Called it good enough.

With the best will in the world I can't maintain a semblance of lumbar arch even limiting depth to parallel at the moment. Lots of flexibility work in my future.

Spent 15 mins on joint mobility then two rounds of

5 pull-ups to mid chest
5 bar dips thumbs to armpits
5 hindu push-ups with pause at each end
8 SLDL with 20kg bar
8 Front squat with 20kg bar to max depth with arch

Then 75 thrusters w 100lb for time
7:15

More stretching afterwards

Cheers, kempie

Oh, "very small rocks."

135-155-170-180-190

No squat rack. Decided to do dumbell squats rather than Smith Machine. bw 176#

wu x2 with pullup assist
130# x10
150# x 5
170# x 5
170# x 5
The dumbells only go up to 85# each so I'm already at the limit. For future should I just keep increasing reps? Substitute front squats? Or is the Smith machine really ok? (I've never done squats with a free weight bar, but have used the Smith machine.)

Thanks.
Mark

Did this WOD on time - posting late.

135 x 5 Concentrated on arching my lower back, which is the only way I can describe my attempt to antereorly tilt my pelvis.
185 x 5
205 x 5
225 x 5 Noticed that my lower back arch (antereor pelvis tilt?) "collapsed" at the bottom of rep #4. I was able to fight it from happening in rep #5
225 x 5 Good form and below parallel.

Sorta felt counter-intuitive at first. Maybe I was imagining it, but, I felt stronger on the heavier lifts than I have in the past without the tilt.

Thayer: 56lb, 61.5, 67, 72.5, 78 w/run after

Talissa: 61.5lb, 67, 78, 89, 100 w/ 1200 jumprope

205/215/185/185/185

Started higher but was feeling week and like I had bad form. Decided to drop the weight and focus on lower back arch and getting low in my squat.

cfwu x 3, 15 ea. station except pu and dips @ 10
Bk Sq x 5:
135
205
185
205
185
Back felt strong to deep on all. Went a little wider w/feet. Still working on staying tight.

5x5x135

Friend 1: 5x5x140

Friend 2: 4x5x115, 1x5x105

135/145/155/165/175

Six hours of downhill skiing thursday at Stowe. Never felt so strong in the legs before, especially one day after deadlifts and an hour on the bike trainer. CrossFit has made all the difference in the world. Will do backsquats Friday.

"She turned me into a newt! Well, I got better."

went out and had to get home to pack, so i didn't get this wod in...damn...mad at myself. tm, tm, tm...

245
265
275 - form failed.
245
225

Couple warm-up sets then 252lbs x 5 for all 5 sets. Used a Dynamax ball for depth. Took 3-5 minutes between sets.

95
115
135
165
175

225
235
245
255
265

145
165
185
205
225

All reps full range, 1 sec pause at bottom. Really trying to stay on my heels and use those hams.

wrm up 135 x 12
225
225
245
225
225

115/125/135/140/140

subbed in front squats (long torso, so I have a tendency to lean forward; also helped that the squat rack was full): 5*5*135 lbs

Before I started Crossfit i always had difficulty with squats. I would get these horrible muscle spasms in my groin muscles. However, now that i've been doing the unweighted squats the problem seems to be going away. Still some lingering tinges though. Probably could have gone a little heavier, but didn't have a spot.

185
185
155
185
185

Took this one easy because I am still getting over lower back soreness. Topped out at 155#. Have gone heavier before but hey, ya gotta do what ya gotta do.

Tariq

Did this one after J.T. today. Started way too light.

85
90
95
105
110

Did front squats, as I lack flexibility for back squats

135x5
135x5
155x5
175x5
185x5

Joee #188,

Yeah, I'll go with anterior superior iliac spine. But, inguinal ligament? No way.

I'm talking about putting your fingers on your pelvis and trying to crush them between the pelvis and the thigh to motivate anterior pelvic tilt - again, accomplished by full engagement of the hip flexors.

Done 2/2/06:

Dave: 205/215/225/235/250

Vanessa: 135/145/155/160/165

Ruby: 95/105/115/125/135

Tried to really pay attetion to Coach's details on squatting. Can usually squat heavier, but these details made this workout technically difficult.
225x5,245x5,265x5,275x5,285x4
Last set did not go so deep, just got to parallel.

Need to squat to bench next time to ensure good depth. Had to rush this one...did it in just over 10 minutes.

225
275
295
305
315

All felt strong.

5 x 5 x 100kg
back not feeling the best so didn't push it

TRIED FOR EXCELLENT FORM - SACRIFICED POUNDS

60KG-70KG-70KG-80KG-90KG-100KG

THEN DID BENCH PRESS - 100KG 4 SETS OF 4

THEN SLOVV JOG 3KM-20MIN

3x5x135#, 2x5x155# - working on form

2.1 mi 16:04

pm 8 rounds of 25m breast/25 free/25 side/25 crossunder, about 28 min

135x5
225x5
255x5
275x5
295x5
5 pistols each leg

CFwu
185# x 5
205# x 5
225# x 5
285# x 5 hmmm, only one rep to parallel
255# x 5

Wife:
65# x 5
75# x 5
85# x 5
95# x 5
105# x 5

bw 90 kg

wu: 3 km jog, 2 sets of 5 hang squat cleans with empty oly bar

b sq: 60-80-100-120-120 kg
The last 2 sets hurt my traps more than my legs

Tried to do some jumpthrough push-ups/L holds on my homemade paralettes, but they collapsed. Lucky that didn't happen during the handstand pushups.

Back to work.

Johan,

On the PVC p'lettes: when cementing the elbows, if you don't push the elbow to maximum depth on the pipe AND THEN HOLD for about thirty seconds the elbows will very much on their own back off and then set with too shallow a grip on the pipe. Perform an autopsy on your shattered p'lette (I'm assuming they broke on the joint) and see if the elbow was well seated or not.

After warm-up
250x5x5
Finished with more legs and stretch

3 years since I did these, and only to 90 degrees at that, so went light. 95, 115, 115 deeper, 125, 135. Finished with a round of 95 to full depth for form's sake; had lost some depth by the time I got to 135.

185-215 by 10's

BW: 165

5x225
5x245
5x255
5x275
5x275

All were deep.

275 x 5 @ 3 sets

285 x 5 @ 2 sets

165
165
165
175
185

(BW 190) A.2.ankles

Didn't have enough room on the bar for more weight (was using 1" dia bar with old school cement weights)

Started converting a friend to CrossFit today...I did take it easy on him though:
CFWUx3
95,115,125,135,145
KTEs 5x5

Lack of equipment....did front squats.

95
105
115
125
135

185
200
210
215
220

Bodyweight 135.

Bodyweight 140lbs

135 x 5
165 x 5
185 x 5
205 x 5
205 x 5

Form started failing at 205, so I decided not to increase it anymore. I'm getting better at these, hard as that is to believe.

95 x 5
115 x 5
115 x 5
135 x 5
135 x 5

Comments: WOD #7. Warmup: walked 5 minutes, stetched after WOD!

Late posting

5x135
5x185
5x205
5x225
5x255

BWT 175

205/225/235/255/260

Late post
5 x 185
5 x 225
5 x 275
5 x 295
5 x 295

Oops; disregard last
5 x 185
5 x 225
5 x 235
5 x 245
5 x 245

Meyer 225-235-245-255-265

Jeff 135-145-155-165-175

Alvaro 115-115-115-115-115

Haven't built/found a squat rack yet, so I had to clean the weight before squatting:

135-155-155-155-155 (10 reps instead of 5)

185-205-225-245-275(poor form on last set)

1rep weighted pullups 25,35,45,55,f65,50,50,50 then JTw/db press(21)75x3,65x3,60x15;(15)60x3,50x12;(9)40x9 Dips (63)4x12,8,7;(45)5x8,5;(27)6x4,3 Push-ups 21,15,9
Squatx5 135,155,175,195,215

Very humbling. I used to squat 325 to 330 for 5 reps. Until I discovered that I was doing them wrong. Never really reaching parallel or lower.

225 - 5
235 - 5
245 - 5
245 - 5
245 - 5

bw - 180

45
95
135
135
135
155
155

wu=run 1.1mile 8:30
xfwux3 on rings at 10 reps
tried to go full ROM, back felt the pain
end with handstands and L sits (1 min, 30 sec)
quick yoga stretch

135x5
185x5
225x5
265x5
225x5

I'll try to do this tomorrow - this will be in archives by then so will post under Friday 3 Feb

2-7-06
CFWU plus 45-65-85# OHSx10 reps.

Subbed Front Squat ME day. topped at 285.
Then DL a few DL singles topping at 385.
Then some L-sits.