Can you describe a back squat? I didn't see a video for it. Thanks, Ken

Oh, this is great news! A day for those with body weight to lose. Thank you.

Back squat is the "old std." with bar on traps, I'm pretty sure, vs. Front with the bar racked like in the O-lifts, and O/H like coming up out of a snatch.

Okay Ken,
Think about it, a back squat.......its the opposite as a front squat,it goes on your back. Keep it real!
Bradz

Okay Ken,
Think about it, a back squat.......its the opposite as a front squat,it goes on your back. Keep it real!
Bradz

Is there a video for Backsquat?

hi i was wondering how many reps is that i know it says 1-1-1-1-1 so is that 5 reps doing 15 sets sorry im new at this im training for SF and i need to get my upper body strength just right. thanks

Sergio,
That is 5 single reps, adding weight each rep for each lift. Hope it helps.

Get some, Go again!

What weights are you guys using?
What percentage of your body weight is it?
Keeping it real!

Any word on when the new elite rings are going to be shipped?

Looking forward to this one, I missed it the last time around...

Puddn #8, the weights obviously vary from person to person. I max my overhead squat (OHS) at around bodyweight, others with shoulder flexibility issues might max at the 45# bar.

One's OHS will likely max out at less than their front squat, which will likely max out at less than their back squat. Start with the lightest weight you need to on the OHS (dowel, maybe?), then progress up from there. The five singles gives you an opportunity to "find" your max (or at least give you a nice goal to beat next time). One could then take their max OHS, add 5# to it, and start there in their front squat progression. The same process when moving into back squats.

Puddn
start with a weight you can easely handle and work up to a (sub) max

Have fun, happy healthy training

Sergio, to add to what DJ said, it's five sets of SRM (single rep max weight). Between the three exercises, that will total 15 sets of a single rep each. Do a good warm up before, there's a couple of suggestions for CrossFit warm ups in Lynne Pitt's FAQ section.

As for mine; weight so low it's laughable but I was able to do an overhead squat with an alumalite bar, and then with an ultralite, so I guess that's increasing the load each set, lol. The front squats are damed uncomfortable and freaky feeling but I'm sure I'll get used to them again in time. Holding the bar in the back squat position is stretching the shoulder in undescribably agonizing ways.

Oh damn, I didn't really type 'undescribably,' did I?

Overhead Squat:

http://exrx.net/WeightExercises/OlympicLifts/OverheadSquat.html

Front Squat:

http://exrx.net/WeightExercises/OlympicLifts/FrontSquat.html

Back Squat:

http://exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

The front and back squat aren`t a problem but does it matter how I get up the weight on my overhead squat. I can squat more than I can clean. I`m thinking its a matter of if you can`t pick up the weight than don`t pick it up.

Looks like I an the first to post

bw 90,4 kg
cfwu 2x, burg 2x, wod broomstick 2x
All weights in kg

OH SQ 5xoly, 3x25, 3x30, 2x35, 2x40 (still learning the movement so no prfor me there)
FR SQ 2x50, 2x60, 1x70, 1x80, 1x90 PR!
B SQ 2x110, 1x120, 1x130, 1x140 F, 1x140 got it.

extra: sword practise against pole

happy healthy training

Where is the Lynne Pitt FAQ?

And what is the CF warm up?

I just can't find anything in the forums.

John,
Click on the FAQ on the left side of the homepage. It has a link, number 1.8.

WOD Results

BWT=273.5

OHS: 135/155/185/205/215(PR)
FS: 215/225/235/255/275 (PR, I think)
BS: 315/335/355/365/385 (post 40 yr old PR)

No belt, no wraps, basketball shoes, all reps as low as possible.

1/3 cfwu - dips/pulls

135-135-140-155-155
160-170-181-198-215
253-264-275-286-303

Lots of PR's, no point in noting anymore. It happens every damn time. OHS was balance limited, not weight limited. Need to add in some more practice. bw=182

John,

If you want more details on the CF Warm-Up, get Issue 8 fo the CrossFit Journal. I know it helped me out tremendously.

I think you'll find out that its quite a workout in its self. Take your time and build a foundation.

TommyA:

Good to meet another crossfitter in the Reebok. Good work on the squats, too. Close to twice bodyweight?

Click below for my email.

BW 145
OH 65-85-105-125-135
FS 145-165-185-205-215(fail)
BS 225-235-255-265-275

45
65
75
85
95

105
125
135
145
155 (PR)

225
255
275
295
305 (PR)

Nick - 2X bodyweight? I wish. Getting there though.

45
55
65
75
85

135
145
155
165
175

275
285
305
315
325

OH

135, 145, 155, 155, 155

Front

145, 165, 185, 195, 205

Back

135, 185, 205, 225, 235

1st time doing squats in many years

AM - Tab Squats
= 15

WOD later today...

OHS 95, 1115, 135, 145, 155 PR
FS 165, 175, 185, 195, 205 PR
BS 215, 225, 235, 245f, 235 PR
The main reason for the PR's is that I found a way to improvise a rack at my house and no longer had to snatch, clean, or clean and jerk the weight into position. All reps a to a. I feel I had plenty left on the FS as well. A few years ago I squatted around 300 but that was in a smith machine and only going to parallel.

OH 75/85/95/95/95
FS 115/125/135/135/135
BS 165/175/185/175/165

Crossfit is amazing it has been what I have been looking for since my competition days ended, can't get enough of this stuff. Currently a day behind but (myself and workout partner) completed yesterdays WOD in 17:33. Contemplated completing 2 WOD's back to back to catch up...thought better of that afterwards will live to crossfit another day.

135-145-155-165-185
195-205-225-245-265
275-295-315-335-345

25
35
45
55
65

65
75
85
95
115

135
155
175
185
205

95-105-135-155-165
185-205-225-245-265
295-315-335-335-335

95-105-135-155-165
185-205-225-245-265
295-315-335-335-335

bw 142 lbs

OHS 45/55/65/75/85 could have done more
FS 95/105/115/125/135 could have done more
BS 185/205/215/225/235 fail/225

came back to OHS 95/105 fail

Ok, first morning back, went for form over weight (thank goodness).

dowel, dowel, bar, bar, bar
bar, bar, 95, 95, 115
115, 115, 115, 135, 165

T

Working on my form:
OH: 20kg 30kg 30kg 40kg 50kg
FS: 60kg 70kg 80kg 90kg 95kg
BS: 100kg 110 kg 120kg 125kg 130kg

(thanx for not letting me do any pullups today)

tried to get B2A for all....
O: 65/85/95/105/115
F: 115/135/145/155/165
B: 205/225/235/245/255

OH: 135, 145, 155, 155, 155

Front: 145, 155, 165, 175, 185

Back: 135, 155, 175, 185, 195

Kegger, am I reading right, you're over 40 y/o?

Just a question (an honest one--not intended to elicit an angry response)...

First of all, I pretty much buy into CF's stated goals; i.e., I'm much more interested in functional fitness than bulging muscles (which is good, since my genes don't seem willing to produce bulging muscles). In the CF literature I've noticed that the program claims to produce significant increases in lean muscle mass--greater than or at least comparable to what could be expected of a hypertrophic BB program sans 'roids.

My experience after a couple of months has been very favorable--I've gained muscle mass in my core and everywhere else, particularly my arms and shoulders. I'm (thankfully) not ready to shave my arms and hit the tanning beds, but I've seen gains. I'm a fan.

However, when I see the photos posted on the site I don't see the gymnast/sprinter physiques I would expect to see based on the literature. In fact (dare I even say it), it almost seems that the women derive greater benefits than the men in terms of "body sculpting."

Again, I don't really care what I look like as much as how capable I am to pull people from wreckage after an IED explosion, to evade and/or kill bad guys, etc. I'm just curious about the claims, and whether peoples' experiences have been different than the photos/videos, etc.

Been doing crossfit for a few months and just played in our first lacrosse game for an over 30 lacrosse league on Sunday. I felt great and was able to run all day. Haven't felt this strong since I was in college. Missed yesterdays workout, but looking forward to this one.

bw = 165

max weights listed

OVHS: 145
FS: 245
back squat: 295

As rx'd:

Carol:
OHS
10, 15, 20, 25, 30 tied PR
FS (first time ever)
30, 35.5, 41, 46.5, 52 PR by default
BS
57.5, 66.5, 77.5, 83, 88.5 tied PR

Garrett:
OHS
111, 131, 155, 175, 197 PR
FS
221, 226.5, 232, 237.5, 243 PR
BS (high bar, manta ray, no-no-no)
248.5, 254, 259.5, 263, 268.5 PR in OL style squatting

Great day, great workout!

OH
65/95/105/115/125
FR
115/125/135/145/160
Back
205/225/235/245/255

No spotter!

How much time are you supposed to wait between sets? Are you supposed to finish the workout in as little time as possible? Thanks, I'm new to crossfit and today will be my first workout.

#45 - it's max effort, so, as much time as you may need. that said, about :30 to 1:00, take a sip of water, change the weights, a couple deep breaths, next set. good luck!

bw:230
osquats: 115,135,155,185,205
fsquats:205,225,245,265,275
bsquats:245,275,295,315,335

belts?! we don't need no stinking belts!

John #40 -

Can't speak for everyone, but I've been at it for 8 months or so, so I feel at least somewhat qualified to give an fair evaluation.

I've seen steady, signficant improvements in my strength and endurance. You can check my online posts going back through last august as documentation. I'm not one of the local monsters, but I'm astonished at the improvements I've made, and that the pace of improvement hasn't slacked off yet.

Physical changes... dramatic, mostly toward leaning up. I've added some muscle mass, but not a huge amount. More to the point, the stuff I have now just WORKS better than what I had before.

I have a much higher capacity for physical work than I did when I was just on a more traditional weight training and treadmill program.

I'm probably not the guy to advise you as to how well this will work for you particular needs, but there are several folks with the same physical requirements who post here daily. Keep watching... I'll bet they pipe up.

Thanks, Baron. Your experience tracks with mine. I'm pretty convinced that this is a great program for developing the capacity to do real stuff really well. I was just questioning the mass-increasing claims (and again, I'm not at all interested in getting "huge").

CFWUx3

OHS: 95, 115, 125, 135, 155(f)
FS: 135, 155, 185, 205, 225
BS: 225, 245, 255, 255, 255

inflamed IT band limited back squats

First day back after vacation...
Also, breaking in a new home gym, yay!

OHS: (feel limited by ability to balance)
55-60-65-70-75

FS: (first time ever doing these)
80-85-90-95-100 PR

BS:
105-125-135-155-165

Overhead: 30-40-40-45-45
Front: 45-65-75-85-85(PR)
Back: 65-85-95-95-105(PR)

ohs-95/115/135/145/155/165
fs-175/185/205/225/245
bs-275/295/315/350/365

then did yesterday's WOD-15:25

3x CFWU

OHS: 45, 45, 50, 50, 55
FS: 65, 70, 75, 75, 80
BS: 80, 85, 90, 95, 105

I have been doing crossfit now for a few weeks and it is a great program, but I am very interested to see if I am gonna lose size since I have always been on a bodybuilding routine with some cardio work incorporated. I have competed in bodybuilding and am just looking for a change but not a drop in size..by the way, I am a natural bodybuilder, never been on steroids, 235lbs..6'1 I am also interested as previously stated about the claims to promote muscle growth better than a bodybuilding routine..would love to continue to do this without a decrease in my physique...fighting the urge to do some chest and tricep work and some shrugs for traps...anyone else been in my shoes and have some good advice?...P.S. The workouts are kicking my butt, but I like it..

JohnM,
Go to the message boards and get a load of Anthony Bainbridge, Matt G, Josh Everett or Greg Amundson to name a few. Trust me, Crossfit makes monsters in every sense of the word.

30
45
55
60
70

115
115
135
155
175

135
205
205
225
225

I don't think Anthony Brainbridge's body is the result of CrossFit. He probally came that way to the program. But I could be way wrong. As for the rest of those folks, I don't know what they looked like before hand.

Tried going deeper today. Did all squats to 11", that really seemed to hurt my numbers. How far should a squat go down?

OS 135/115/125/95x4/95x2/105x2/115/125/135 Last time max 155
FS 155/175/195/215 fail/205/215(pr) last time max 210
BS 225/235/245fail/225x2/225/185x5/135x6 Last time max 255

There aren't a whole lot of people with double digit muscleups, a sub 2:30 800m run, 1.5 bw clean and jerks, and double bodyweight back squats who aren't satisfied with their physique. Crossfit + low rep and heavy strength training will get you there. There's been a lot of talk on the message board about combining Crossfit and extra strength work if you're interested.

JohnM and the rest of the hypertrophic crowd,

What isn't frequently mentioned is that in a non-chemically enhanced athlete the quest for what CrossFit considers 'fitness' is about 10 years long. There are generally good results in strength and muscle density for the first 12 - 18 months, and then little in noticeable gains for about 24 months.

At some point toward the end of that 24 month time, it appears that some hormonal 'switch' is triggered and things begin to happen in big way. The guys mentioned by Bob in #56 are all survivers of that time frame. Your milage may vary.

As for the women, I can't say from any genuine knowledge, but the speculation is that their homonal response triggers sooner. I'd suspect it's a testosterone/estrogen balance swaying to the left in response to the exercise. The other thing they seem to have in their favor is a more pragmatic approach toward diet. But again, the guys mentioned above are also good in that area.

This stuff is detailed in general principal in the NSCA journal. Coach, Rob W., and a few others are much more qualified than I in this area. Check out the message boards, there have been discussions posted there.

BW 175#
wu x 2 (5 pullups per round -- that's still about my max.)

Overhead Squat: 30; 50; 60; 80; 100
Front Squat: 130; (No squat rack or spotter -- had to use Smith Machine for the rest) 150; 180; 200; 230
Back Squat: 270; 320; 350; 400; 455

I'm struck by how my weights compare given how poorly I stack up on some of the other WODs. Had to break my air squats into three sets by the end of Angie Friday. I guess I need more Crossfit!!

Hi all,
Workout as follows
{Pull-upx25; Shrug clean and PP (75#'s)x25; and Walk, lunge (240')}x3.
Duration 16:20.
Bdw. 83 kilos.
Until later...

CFWU X 2
WOD:
OHS) 115 / 135 / 185 (PR) / 205(New PR) / 225 (F)
Old PR was 165. Crushed it today!
FS) 185 / 205 / 225 / 245 / 275 (F)
BS) 225 / 275 / 315(Baaaaarely!) / 315 (F) / 275

Fire Capt. Dan,

I'll turn 43 in September.

About looking good with your shirt off...

In the last two and half months I have not lost a ton of mass but I have dropped fat weight. What drew me to Xfit was, in part, the ability to increase HGH and other hormones when my body naturally would begin to decrease their production. Retaining muscle mass as we head to 50 yrs and beyond is going to be important for all of us guys who enjoy active lifestyles. I know I have increased muscle mass and my cardiovascular conditioning has improved using this method. Because of my genetics (Grandpa was 325# farmer who was strong as an ox) I will likely never have a six pack, but I'll bet I will be mountain biking with my grand kids in 15 to 20 years using this approach.

First time with this Rx

OH: 50,60,70,80,90 Dumbells
Front: 100,110,120,130,140 Bar
Back: 175,185,195,205,225 Bar

Did not push...played it too safe to work on form.

OH- 75,85,95,100,105 pr
Front-110,115,125,130,135 pr
Back-145,150,155,160(not deep enough), 160 deep, but failed

OH 195
FS 285
BS 335

for those asking what a back squat is.u better go back and learn a few basics of weightlifting before trying to max out on exercises that will easily hurt u.

OHS- 65/75/85/90/95
FS- 100/120/130/145/155
BS- 185/205/255/260(PR)/260

Rest period between sets was the time required to load more weight.

cfwux2

OHS 95-115-135-145-155
FS 155-165-175-175-175
BS 175-175-180-185-195

clearly I'm not afraid to post the effort of my chicken legs. someday my squat will mature and I will have a lower chain.

practised form so did all with 20kg oly bar only today.

form improving lots so will start adding weight from now on

Whoa! I've been (sort of) doing CrossFit for a couple of weeks now, but haven't done an actual OH Squat with a bar (or many of the WODs, frankly) because I was travelling. So, I grabbed the 45lb bar today hoisted it up, and then almost fell on the LtCol when I squatted down. What's up with my shoulders?!

I noticed Garrett's comment (#10) and am scared that that is for real... Does anyone have advice on what I can do to create some flexibility in my shoulders?

In the meantime, we don't have a broomstick in the gym and, um, I can't do the bar... So does anyone have any advice for alternatives? Thanks!

OHS 175
Ft Squat 235
Back Squat 300

OH=85
F= 165
B= 175 fail 180..
Finally getting my form on the over head squat:)

I did them backwards. Sorry Coach.
Back Sq.: 185,205,225,245,275
Front: 135,145,145,145,155
OH: 65,75,95,95,95

"In the meantime, we don't have a broomstick in the gym and, um, I can't do the bar... So does anyone have any advice for alternatives? Thanks!"

Try to do them sitting down on a bench with an empty bar.

OHS: 95,95,95,95,95
Front: 95,115,135,135,135
Back: 135,185,225,275,315(failed) :-(

Thanks for a great program!

Maxes only, no decrease weight from exercise to next:

OH: 175
FS: 235
BS: 305

First time to OH lift, had no BS in 3 or so years.

New to crossfit. Question, should your DL max 'theoretically' be more than your BS max? And if so, roughly by how much and what does that tell a person about their overall leg strength balance? Currently: DL max 365, Squat Clean 200, bw 185, decent lung power and score moderately well on the few girls that I have completed (ex. Helen 10:00). Apologies if that is a loaded question. Thanks

OHS: 45,45,55,65,75 (All on Smith machine)
FS: 45,55,65,75,85
BS: 65,75,85,90,95

First time really doing these lifts with full ROM. I'm very concerned about form and right now I'm dealing with more balance/stability issues than actual weight issues. That's not to say that I think I can lift a lot more, just that until I'm comfortable that I won't break myself in half, or cause a serious injury, I'm taking these lifts slower in weight build-up. That being said, now that I'm doing full ROM squats (air and weighted), I'm definitely seeing and feeling improvement in my leg and lower trunk strength.

OHS: 95, 105, 115, 125, 135
FS: 145, 155, 175, 195, 215
BS: 225, 235, 245, 255, 275(F)

Got a little greedy at the end, but PR on the FS.

BW - 180 lbs.

Just back from spring break, back to crossfit today for a date with Angie

OHS 115/125/130(fail)/115/130
FS 175/185 (had to stop due to lower back pain; will post to message board about this)
BS 205/215/225/235/245/250

BW 185
OHS 135, 145, 155, 165, 165
FS 185, 195, 215, 225, 235
BS 275, 295, 315, 315, 315
all w/ 8# vest, OHS limited by shoulder flexibility, FS and BS by lower part of ROM, but getting better.

OH: 105-115-125-135-150(fail)
FS: 145-155-185-205-215
BS: 235-265-285-305-310

ohs: 45 55 65 75 85 x5
fs: 95 105 115 125 135 x5
bs: 145 165 185 205 x5

OHS 135/155/175/195/205/210PR
FS 225/245/255PR/260miss stuck in the hole/225
BS 225/275/315/335/335
Gained a lot on OHS and FS. Hardly ever back squat anymore it's gone down a little.

last time without ohs, thumb busted
fs - 177,199,221,231,241
bs - 251,261,271,276,281
today
bwt-157 lbs
111,116,121,126,131(f) couldn't power snatch it
177,197,207,217,222
226,231,236,241,246

overhead squat: 45, 65, 75, 85, 95; front squat: 105, 125, 135, 145, 155; back squat: 165, 195, 215, 225, 205. I found the overheads to be a little trying, but the front squats felt fine. I pushed the envelope(for me) up to 225 but my form deteriorated so I scaled it back on the last one. Having had tightness in my back for several weeks, I was thrilled to complete this workout without having reinjured it. I never look to see what anyone else's posts are when I post so I'm sure I'll be seeing some mombo poundages from everyone else. Good job all.

Has anyone noticed a difference (improvement or otherwise) in their run times? (2 to 5 mile distances) I'm just curious if anyone has noticed a positive or negative effect on their running based on all the leg work.

TONYP - buy a 5' length of PVC pipe from hardware store. Get 3/4". Works great for warm-up, flexibility training.

RUSS GREENE - I'm interested in the discussion about supplementing Crossfit with strenth training. What message strand?

BW - 175
OHS - 175
FS - 205
BS - 255

cfwu x 2, then

OHS: 10kg/20/25/30/35
FS: 40/50/60/70/80
BS: 90/95/100/105/110

BDW = 178

Over Headsquat:
45/65/65/70/75
First time ever doing them, I had a hard time keeping my stance narrow, i felt as if I needed a wide stance to keep my balance, could it be I dont have the shoulder flex??

Front Squat:
135/145/155/165/175

Back Squat:
175/195/205/225/250 (PR)

JohnM #40
I’ve been at CrossFit for 9 months and my intentions are solely functional. In fact, as climber, I would prefer to keep my weight down and hence minimize hypertrophy. In spite of that I have put on 13lb (from 163) and noticed a difference in my physique. Also a bodybuilder friend whom I hadn’t for a few months would have accused me of being on steroids if he didn’t know better. I have met and seen many of both regular crossfitters and uber crossfit athletes with very impressive physiques.

Andrew #90
I dropped over a minute/mile off of my 5k time down to sub 21 with 4 months of only crossfit, no additional running.

Bill

OHS 30kg, 35kg, 40kg, 45kg, 45kg

FS 70kg, 80kg, 90kg, 100kg, 102.5kg

BS 110kg, 120kg, 125kg, 125kg, 102.5kg x 3

last 125kg back squat wasnt deep enough so dropped the weight down and did some reps with a lower weight.

Ben: OHS (95,115,135,145,155) FS (165,175,185,195,205) BS (225, 245, 255, 265, 275(f))

Another great day for a ride. Did 2 hours of trials, finally rode the balance line on a log.

No time for the WOD today. Just did it as fast as I could. Felt I needed a break from the watch.

CFWA-PU+headstands
Overhead 45lbs 3,2,4,2,2
Front 45lbs 2,5,5,5,5
Back 95x1, 100x1, 105x1, 115x1, 120x1
First time doing overheads and fronts, felt weird but interesting. Are the squats supposed to be rock bottom or just until thighs are parallel to the ground?

Thanks.

cfwu x3
ohs: 65, 75, 85, 95, 95
FS: 95,115, 135, 165, 165
bs: 165, 175, 185, 195, 205
Finished w/ some L-Sit Pull Ups
and handstand practice.

I got a big goal on handstands today, slow controlled double leg kick to a 30 sec handstand on paraelletes.

OHS: 65,75,85,95,105
FS: 105,115,125,135,145
BS: 145,155,165,175,195

Executed the WoD as follows --
OHS: 85, 95, 105, 115, 135 (PR?) lbs.
FS: 95, 115, 135, 185, 205 (PR), - 6th @ 205 lbs.
BS: 225, 245, 275, 315, 345 (PR),- 6th @ 345 lbs.
-4 Sets of bench press for practice, up to 185 lbs.
-Military sit-ups and back extensions.

Can you FOCKERS please start posting your bodyweight and lifts so we can use them as benchmarks...then write about whatever is on your mind at the moment???

It would be nice to see more numbers posted and less words...(except on rest days)...isn't jabbering for the message board anyway?

Anywone else agree????

OHS:65-75-85-95-105; limitation was balance... FS:135-145-155-165-195(bw)...BS:195-205-215-225-235...all reps slow and deep...

ohs 75-85-95-105-105
fs- 95-105-115-125-135
bs (db)- 110-150-170-180-190

ohs-45-55-65-75-95
fs-135-155-185-205-225
bs-5 sets of 315 x 5 reps

Cfw/u
OH 55-95
FS 105-145
BS 155-195
Awkward with these,all to 10 inch box.
Have a good day everyone.

Both of us put up the same #'s.

Russ BW = 205
Justin BW = 225

OHS - (95)(115)(135)(155)(175)
FS - (185)(205)(225)(245)(275* PR)
BS - (295)(315)(335)(355)(375* PR)

bw=154
OH-95-106-117-128-128
FS-115-126-137-137-137
BS-135-185-185-185-185
No squat rack so had to deadlift and clean OH and FS into place

BW: (For Steve L's benefit) 225
OHS: 95,135,145,155,165
FS:185,225,235,245,265
BS:315,315,315,315,315

JohnM: I have seen significant gains that exceed those that I have seen with a less functional weightlifting/cardio type of workout. The functionality of CrossFit has been extremely helpful. I have a sedentary job, but the rest of my life is active. I feel better now than when I did a year ago. I have seen some wonderful benefits: I ran a 15k two weeks ago, but that is the third time in the past six weeks that I have done so. I run more often now and the CrossFit enhances that. I have added some of the weightlifting exercises that I used in the past and I have found that my strength is still mostly there. I did a quick chest workout that consisted of:
Flat Bench: 135x12,225x20,270x13,270x13,270x11
Incline Bench: 225x10x3
Dips:BWx12x4
The flat bench is on par with the numbers that I put up in my peak this summer in Iraq. I don't see anything but benefits from what I have been doing with CrossFit for the past 6 months. Keep at it.

os: 65,85,115,135, 135
fs: 135,155,165,175,185
bs: 185,225,245,265,285

first time doing os, fs. os was very hard, even at 135, getting down in full squat.

fs was hard on arms.

Got as high as 132 on OHS 14 pounds more than last time. PR
Got as high as 191 on FS 39 pounds more than last time. PR
Got as high as 210 on BS 25 pounds more than last time. PR (did 215 with slight assist on the way up)

All reps on to dynamax ball.

OH 115- 135-145-145-145
FS 165-185-205-225-225
BS 245-255-265-275-285

cfwux2

ohs-65-75-85-95-85
fs- 135-155-165-175(pr)165
bs-175-185-195-205(pr)185
all squats AtoA

Hello all...

If I just do crossfit WOD will my 10Km run time improve? I can see short and intervals improving, but I am worried about slowing down on the long runs .

ohh how i've let myself go. It's been a long time since I've done heavy squats, it felt good but the last 2 just weren't there when I hit bottom.

bw 266
oh 105, 135, 135, 135, 135 technique needs a lot of work
fs 185, 205, 245, 265, 285
bs 305, 325, 355, 375(spotter helped), 365(spotter helped again)

As rx'd:
OH: 95-95-95-95-105 (Balance ltd)
FR: 135-185-195-205-215
B: 275-295-305-315-325

135
140
145
155
165

175
185
195
205
215

225
245
265
295
315

BWT 180

sets worked out well for me as far as increments...

Last one was ugly, but i made it without hurting myself ;)

BW-165
OHS-broomstick,45,45,45,45
FS-45,95,115,135,155
BS-135,185,205,225,255

First time doing OHS and FS. Felt very awkward. Also my first WOD.

#109 Thanks Ed. I got a way with words don't I? lol just being stupid hehe...

Any hoot, for today's workout my lifts are as follows:

OS - 95,145,165,165,165
FS - 165,185,225,245,265
BS - 315,365,415,465,485

Oops. My bodyweight is 195.

OH - 45,65,85,105,125 - form needs work
FS - 125,135,155,175,205 - 1st time, new fave
BS - 225,245,265,275,315 - went light, concentrated on going deep

johnM #40: I'm 57 and have been cf'ing since mid-December. Before turning to these workouts I followed a SEAL type of exercise program with lots of swimming, running and high rep body weight protocols. CF has made me a little leaner a lot stronger but I can't say I look anything like Anthony Bainbridge nor will I ever due to my genetics and my age. I suppose if you're interested in mass development you can tweek your CF workouts with some traditional bodybuilding routines, but I've found these workouts to be so demanding that on most days it's all I can to to get to the shower. Check the message board, but most importantly, experiment and see what works for you. Andrew #90: Yes, your run times will come down unless you've been reeling off 400 meter repeats at the track for the past year. As an ex-triathlete, I've run for years, but after a few months, I've noticed the ease with which I can achieve high, intense workloads. Many CF workouts require a near max cardio output for anywhere from 10 minutes and up by using different muscles and movements. In effect, you're ramping up your max VO2 capabilities by using your entire body. Remember, its CROSSfit, created to create fitness across a wide range of physical endeavors. Check out the message board and back issues of Crossfit Journal. If you want to be a great runner, well, run, but if you want to be completely, truly fit, welcome aboard.

OS: 45, 50, 55, 60, 65
FS: 75, 80, 85, 90, 95 (pr)
BS: 105, 115, 125, 135x2, 145 (all PRs)

All OS and FS were cleaned from the floor (95 was a PR for cleans!).
BS were all PRs b/c I finally had a squat rack.

BW: 165

OHS: 135/145/145/155/165
FS: 225/235/245/245/255
BS: 275/295/315/325/335(fail)

Felt strong on the OHS's and I was happy to do my BW. Starting to really like FS's and I've been making gains ever since I started them. I seem to be struggling bigger gains on my BS. I think I'm going to begin doing heavy squats 2Xweek.

Good job with the PRs, Emily.

BW: 191
OHS: 45×3, 55×3, 65, 75, 75 -- felt wobbly
FS: 85, 95, 115, 125, 135
BS: 155, 175, 185, 195, 205

All reps butt to ankles; about 45 lbs off PR for BS -- haven't been faithfully working out for the last month or so.

OHS: 45 - 95 - 95 - 115 - 115 (first time doing these...felt odd)
FS: 225 - 235 - 245 - 255 - 275 (PR)
BS: 315 - 335 - 355 - 365 - 375

Comment #40:

JohnM, I totally concur with your analysis. I've been doing only and I stress ONLY the WOD faithly since Sept 05'. Prior to that I had no consistent workout program for at least a 1.5yr. After 3 months my body composition has completely changed from these workouts. One of the reasons I find this so interesting is that from 02'-04'(spring) I followed a very typical BB lifting routine. I trained with heavy wieght focused on stupid lifts (like curls). I spent 4-5 days/wk and 1-2hrs every session.

Since CF, I've spent less time in the gym and have made bigger gains both in physque and wieght moved.

I'm more impressed with physical performance than looks.

BW: 155

OS: 175 (pr)
FS: 205 (pr)
BS: 265

ran 5k 28 mins. popped ac joint in right shoulder--old mtn biking injury--on bw bench a week ago, so taking break from weights for a bit.

OS: 155
FS: 225
BS: 245

Used 18" box. Need to find a 24".

OHS 95, 125, 135, 135, 145
FS 145, 155, 165, 175, 175
BS 175, 185, 205, 215, 225

OH- 95-115-125-135-140
FS- 185-215-225-225-225 Tried 230 but lost form
BS-235-275-290-305-315
Limited flexibility on OHS and FS seemed to not go as low as I wanted

as rx'd, bw=183

oh: 65,75,85,95,105
fs: 135,155,175,195,205(pr)
bs: 245,265,285,305,315(pr)

OHS: 45/50/55/60/65
FS: 70/75/80/85/90
BS: 95/100/105/110/115(pr)

#90
5K in Feb. 2005(15 - 20 miles/week) - 23:52
5K on same course Feb. 2006 (after 2 1/2 months of crossfit, @10 miles/week) 21:29

The week before the race I take it easy. Also, I feel that if I was going futher than a 5K I would need more base mileage to get me through it.

OH-worked with a wooden stick, then the bar, then 40kg, trying to get better with my flex and form.(not very good @ this move)
FS-60kg,65kg,70kg,80kg,90kg
BS-100kg,120kg,140kg,160kg,180kg, did an extra @200kg. then rowed 1600 meters

OHS: 65#/95/105/115/125(f) then 120 (not full squat)
FS: 135/155/165/185/195
BS: 205/215/225/235/245(pr)

Still working on the home gym. Spent a couple hrs. hoisting drywall and plywood as the warumup.

Charissa (age 10) O/H: bamboo/bamboo/bamboo/5lb PVC/5# PVC
F/S: bamboo/bamboo/5# PVC/10/15
B/S: bamboo/5# PVC/10/15/20

Tauria (Mom) O/H: 5/10/15/20/25 (learning)
F/S: 15/20/25/35/45 (learning)
B/S: 45/50/55/60/60

Dan (Dad) O/H: 45/50/55/60/65 (figuring out form)
F/S: 45/65/95/115/135/145 (working on hands)
B/S: 135/185/205/225/240 (been awhile)

Made a 5 lb. bar for daughter/bride with a 5' piece of sched 40 PVC filled with sand and capped. Total cost under $5. Great for Burgener w/u and for the girls, also can use 2.5 and 5 lb plates on it. Once I get the AlumaLite bar, we'll be set.

Great day!

OHS-95/115/125/135/145
FS- 155/175/185/195 failed x2
BS- 225x1x5 sets.

Was mirroring last times' effort but didn't feel particularly strong today. My last effort at the 195# FS I dropped the bar on the power rack safety pins. Decided to just finish up with a moderate weight for the BS's and didn't increase the weight after that. Oh well, not a 1RM day for me today. I'll get em next time.

Overhead:
95#; 110#, 145#, 150#, 155#
Front:
135#, 185#, 205#, 225#, 225#
Back:
205#, 225#, 275#, 295# fail so 285#, 295#x2

finished with 135# x 50

45,50,55,70,65
115,125,135,145,155
185,195,205,210,215
Lost depth on last three back squats.

like dk, i gots no squat rack, so everything is cleaned up to me shoulders.

45, 65, 75, 85, 90
95, 105, 115, 125, 135
145, 150, neck not liking lowering the weight to my back, so i switched back to front squats
135, 135, 135

Today was good. First time with this one, surprised myself. No belts, no need. bdywgt 210
400m run
CFWUx2
OH
135;155;175;185;195...205(just to see if I could)
FS
145;165;185;195;205
BS
185;225;265;285;305...325(for good measure)
The goal is to be at 365-385 next time.

OS: 115, 135, 155, 185, 195
FS: 225, 245, 275, 295, 305
BS: 315, 335, 345, 355, 365

All well past parallel.

I would have popped a fuse if I didn't work out today. I just joined the Y, so I'm going to start hitting at lunch when I can.

OS-135,145,150,155,155
FS-225,255,260,265,265
BS-275,280,285,290,300
Much improvment over last time.
Thank you CF.

CFWU x 3
OH: 105, 115, 125, 135, 145 (PR)
FS: 185, 195, 205, 215, 225 (PR?)
BS: 225, 235, 245, 255(PR?), 265 (Fail), 265 (w/spot)

BW: 162

Weird; I can DL waaay more than my back squat, just a couple of weeks ago I DL'd 340 w/trap bar and I know I've done 320 w/BB...hmmmn.

bw-204 (Started Crossfit at 200, quickly dropped fat to 195 and have gained muscle to 204)

ohs-67-75-85(almost dropped it)-75-75
fs-115-135-155-165(dropped it)-135(after stripping the bar and cleaning it to rack position)
bs-185-195-205-215-225

Overheads feel like I can't keep the weight back far enough.
Fronts failed when weight slipped down my biceps. Couldn't keep wrists bent at that weight.

Any suggestions for adding flexibility or will it just come with more reps and practice?

45, 55, 65, 75, 85, 95
95, 115, 125, 135, 145
205, 225, 235, 245, 255
Last set were dead lifts becuase after cleaning the first 10 I could get any meaningful weight back to my shoulders.
Why oh why was I away for so long

w/u 20min run
OHS
45
55
65
75
85
FS
135
145
155
165
175
BS
225
235
245
255
275
a$$ to gra$$

OHS: bar,55,65,75,85
FS: 95,105,115,125,135
BS: 155,175,195,215,235
(weak but still rehabbing back and knee)

overhead squats - 65x1, 85x1, 95x1, 105x1, 115x1
front squats - 135x1, 145x1, 155x1, 165x1, 185x1
back squats - 205x1, 225x1, 245x1, 275x1, 285x1

Rockford Bill

GREAT DAY!!!

* = PR

OHS- 95, 115*, 125*, 135*, 145*

FS- 145, 165, 185, 195*, 205*

DL- 315, 405, 435*, 315, 315

Did BackSquat 4 days ago; subbed Deadlift.

85, 95, 95, 95, 105(pr) - OHS
115, 125, 135, 135, 145 - FS
145, 155, 155, 165, 165, 175(pr) - BS

I chickened out on 175 the last rep and then decided to do one more since I was confident I could do it.

bwt 112
ohs 15-15-45-45-shoulder can't take ohs
fs 85-95-105-115-125-135
bs (95-115) 135-150-160-170-185(miss)-135-185

pretty lousy performance...

ohs 95 to 165(pr)
FS 175 - 205
BS 225 - 305

BTW=150. All squats ass to D-ball.

OHS 135,145,155,165,175
FS 180,185,195,200,205fail

Did not finish due to a light groin pull during the front-squats. Rowed a 500 and did 50 wallball shots to cool down.

-D.

OHS: 45x5 ; 95x1 ; 100x1 ; 105x1 ; 105x1 Front Squat: 105x1 ; 110x1 ; 135x1 ; 140x1 ; 150x1(failed to clean the weight up) Back Squat: 155x3 ; 185x2 ; 205x2 ; 225x1 ; 235x1(not as deep) Bench: 185x3 ; 195x3 ; 205x2 ; 205x2

As RXed.

BW: 170#

OHS: 95#-125#-145#-165#F-165#-180#Fx2-180#
FS: 185#-205#-225#-245#-255#F-245#
BS: 255#-265#-275#-255#-255#

PR by 10# on each lift.

Got nice and deep on each squat. Form not too bad even towards the last set.

Afterwards, did 10 muscle-ups in a row. New PR by 5. Felt i had a few more in me, but decided to leave it at that.

Ran 3 miles at PT this morning, 2 miles with wife this afternoon. Used sawhorses on the front lawn for a squat rack- went cheap and got unadjustable...just a bit too low. With 2X4's under the legs and towels under the bar, I managed to (with much effort) wedge myself under it with my ass literally in the grass.

WOD:
OHS- 65X2, 75X2, 95
FS- 105, 115, 135, 155, 165
BS- 165, 185X4

OHS 45/65/65/65/65 (OK, there was a 95 in there, but it wobbled and I set it down)
FS 135/155/175/175/175 There must be a good way to grip this without the shoulder pain from the bar pressure I was getting (I tried wrapping a towel, but there must be another way)
BS 225/275/325/375/375. missed a few inches in depth on the last pair. I haven't done big sqauts in months -- next time, 2X bwt!
bwt 205. 50 yoa.

BW 175

OS:
85, 95, 105, 110, 115 (pr by 60lbs!)

FS:
135, 185, 205, 210, 215 (ten less than last time)

BS:
185, 205, 225, 245, 265 (pr ten more than last time)

45-65-65-75-75
85-105-135-155-165
185-205-205-215(PR)-225(PR!!!)

How could I be so off yesterday and so on today? I just don't get it.

Angie previous record: 24:00

Completed Angie today - 17:45

Overhead squat from snatch:

77 x 1
87 x 1
97 x 1
107 x 1 (failed squat)
107 x 1
117 x 1 (not all the way down)

Front squat from clean:

127 x 1
137 x 1
147 x 1
157 x 1 (pr)
167 x 1 (pr)(not all the way down)

Back squat:

177 x 1
187 x 1
197 x 1
207 x 1
217 x 1 (pr)

OHS - 45, 45, 55, 55, 65
FS - 65, 85, 95, 105, 115
BS - 95, 115, 145, 165, 175

OHS 45/55/65/75/85
FS 85/85 then moved to back squats due to intense elbow/forearm/grip soreness due to a weekend MMA workshop I attended at Team Quest (great time, I really felt CrossFit helped prepare me for this, thanks CrossFit!)
BS 95/115/135/145/155

A terribly frustrating workout. I've been having back problems for almost a month, with resultant hip flexor and quad weakness. I can't hold an L sit for longer than 5 to 10 seconds, and I can't get out of the hole on a squat- nothing happens.

OHS 95, 115, 125, 135, 145- dropped bar
FS- 185, 195, 205, 215 fail
BS- failed at 225 and quit- last time out worked up to 265.

80 kg/160 lbs overhead squat
215 lbs front squat
225 lbs back squat

Jump rope, CFWUx2 with handstand push-ups, ring dips and practice muscle-ups
WOD
OHS: 60/65/70/75/80(PR)
FS: 85/90/95/100(PR)/105(fail)
BS: 105(fail)/95/100/100/105(Best back squat ever because I did it below parallel.)
All squats done to a 10" box

OHS - 65, 95, 115, 135, 135

FS - 135, 145, 155, 165, 175

BS - 175, 195, 205, 215, 225(f) called it a day.

OHS -85/95/105/115/130 (New PR) (old 115)
FS- 165/180/195/205/215 (New PR) (old 195)
BS- 245/265/280/295/310 (New PR) (old 270)

I think I am selling myself short on OHS, but I will take any and all increases!

Team Emerald Coast

Nick
OS 115-115-125F-115-115-115
FS 115-125-135-145-150
BS 135-155-160-170-185

Yvette
OS 35-40-45-50-55
FS 35-45-50-55-65
BS 95-105-115-125-135

Anabel
OS 35-45-50-55-55
FS 35-45-50-55-60
BS 95-105-115-125-135

Joey
OS 115-135-145F-140-140-140
FS 140-155-165-175-185
BS 185-195-205-210-230

Gimme some more Kool-Aide!!!!!!

Overhead Squats: 135, 145, 155, 165, 175
Front Squats: 185, 195, 205, 215, 225
Back Squats: 275, 285, 305, 315, 325

OHS: 95/95/95/115/115
FS: 115/145/185/205/225
BS: 225/245/245/265/265

OHS - 75, 95, 115, 135, 150(f), 145(pr)
FS - 155, 170, 185, 195(pr), 205(pr)
BS - 215, 235, 255, 275(pr), 280(pr)

Workout #1- 1000yd swim(intervals)

Workout #2-Burgener Warm-up

DJ DJD
OHS
95 135
115 155
125 175
135 185
155 205
FS
135 225
175 265
185 275
205 295f
215 225
BS
225 315
245 355
265 355f
285 315
305 335

Was 10lbs shy of equaling my PR on the OHS and FS, but met my PR on the BS. Stoked w/today's work. Thought I'd only be able to do 1/4 sqts w/my knee. But was able to hit at least parallel on all of them. DJD was throwing around some pretty sick weight! That motivated me to push it...safely.

Get some, Go again!

bw 155
135x5 ohs
175, 185, 195 200 205 fs
185 195 205 225 275(3/4 sqt) bs

Group Moffett

Used the 45lb bar for overhead squats for form
Used 65lb for front squats for form
Used 95lb for back squats for form

team tikrit:
mfbunch & joeyd:
ohs: 45, 65, 85, 95, 105
fs: 135, 155, 165, 175, 185
bs: 205, 215, 225, 225, 225
kept the weight relatively light and worked on good form
on another note, picked up a light weight and did rotations-figured out exactly where my right shoulder is weak, will be working on that for the next couple of weeks. . .

Knees really sore today, but what the heck...

top weights:
OHS - 65kg
FS - 65kg
BS - 72.5kg

All reps with a 2 second pause at bottom.

First ever WOD
5xbar OHS (form)
95,105,115,125,135,145(fail)FS
145,155,165,175,175 BS

WOD @ CrossFit San Diego

As many rounds as possible in 20 minutes:
run 439m (the perimeter of their building is a little over 400m)
10 pull-ups
15 thrusters @ half bodyweight

bodyweight = 170; thruster @ 95lbs

4 1/3 rounds (I think 5 1/3 was written up but I counted in my head 4)

followed up with some snatch practice and some muscle-ups

Well since I dont have a spotter I was a bit hesitant to increase the weight in my wod.......that sounds funny lol
I worked on my lower-bod a bit:
Leg presses: 90#15x's,140#12x's & 90#20x's alternating w/20calf raises.
Leg extensions & leg presses 60# 15x's,75#12x's,45#20x's
Back extensions 2 sets-25 reps with a 25#plate
THEN I DID MY WOD
90lb plus bar back squats I did 15 reps
50lb behind and front squats 15 reps each

AK:
45/45/50/60/65
75/95/95/100/105
115/115/125/95/135

LB:
135/155/165/165/165
255/260/265/270/275
275/275/295

OHS
95-115-115-135-135 (same as last time)
FS
135-155-177-205-215 (10lbs better than last)
BS
205-235-245-245-265 (20lbs better than last time)

Overhead: 65,75,80,85,95 (first time, need to work on form at shoulders)

Front: 95,115,135,145,155 (arms crossed, bar on shoulders)

Back: 185,195,205,225,245 (PR, should have started heavier)

BW:195
Warm up with KB swings, figure-8s, presses.

OHS: 45/55/65/75/65
FS: 95/115/135/155/165
BS: 165/185/205/215/225

Comments:
First time using more than a broom stick for OHS. 75 shakey with concerns on shoulder stabilty.
FS: could have started heavier, though 165 was near the limit.
BS: that was about all there was at the high end.

10 min
65#
10 dl
8 hsc
6 pp

9 rounds

1.5 hours MT

Thanks!

Bodyweight 175 lbs.

Overhead squat 65-85-95-115-125 reps
Front squat 135-155-175-185-195 reps
Back squat 135-155-175-195-205-215-225(PR)-225

Improving, but still a long way to go.

Sub 5x5's

Paul:
O 45/65/65/75/85
F 95/115/135/145/155
B 135/185/205/205/205

Jen:
O 33/53/53/53/53
F 45/85/85/65/65
B 85/105/125/135/135

Back from China and first WOD in over a week. Missed it and need to get back in the flow.

2x CF WU

85-95-105-115-115
125-135-145-155-165
185-205-215-225-235

Finished with leg extensions, leg curls and calf raises.

Will go heavier next time. Re-started slow.

In kgs.

OS: 20-25-30-35-40 (same as last WOD)
FS: 40-45-50-55-60 (same as last WOD)
BS: 60-70-90-100-110 (10 kgs more than last WOD)

I want to say hi everybody at CrossFit.
I've started with CF last week and this is my first time I'd ever done OHS and FS so I've gone a little ligther and with some more reps to learn the movements. My main problem was that we don't have any squat rack in our gym, so I had to use the smith-machine for my BS. The FS are performed free, with lifting the barbell to the front at first.

My results (all in kg) at a BW of 97,25 kg:
OHS: 40x2/50x2/52,5x2/55x2/55x2
FS: 60x2/65x2/67,5x2/67,5x2/67,5x2
BS (I don't know the exact weight of the smith-mschine bar so I only mention the added weight):
+80x2/+120x2/+110x3/+115x2/+117,5x1
--> I couldn't do the whole ROM with +120 so I reduced the weight

>>Don't step back, only for startup<<

OHS: 135, 145, 155, 165, 175 (wobbled)
FS: 155, 175, 195, 205 (f), 200 (poor form)
BS: 225, 240, 265, 275, 285 (barely)

All reps were deep & below parallel. Beginning to like OHS's. Never had done FS's before, so I wasn't as comfortable on them. BS's seemed so easy to concentrate on compared to the previous two squats. Finished w/ 10 dead-hang pull-ups because it just doesn't seem right not to do pull-ups w/ every WOD!

BW 71kg
OHS
40kg 2
50kg 1
60kg 1
65kg 1,1
FS
60kg 1
65kg 1
70kg 1
80kg 1
90kg 1
BS
60kg 1
80kg 1
85kg 1
90kg 1
95kg 1

OH Squat (in lbs) - 45, 65, 95, 115, 135

Frontal Squat - 95, 115, 135, 155, 175

Back Squat - 185, 225, 275, 315, 365

And I was just getting warmed up on the back squat!

I will go for more weight next time. I did not have a spotter for the heavy lifting that I wanted to do.

Also incorporated the WU to the WOD. This kicks butt!

CFWU
OHS: 65/75/85/95/105
FS: 115/135/155/185/205
BS: 225/245/265/285/295

2 x CFWU

OHS - 85-85-95-105-115
FS - 115-145-165-175-185
BS - 185-205-225-245-265-275 (PR)

maxed out as follows:

OHS: 105 lbs
FS: 145 lbs
BS: 205 lbs

Pleased with my depth & flexability in the OHS and FS - Not so pleased with amount of weight I put up on the BS. Was hoping for a new PR.

CFWU - 7 pullups

OS - 95,115,115,115,115
FS - 125,135,155,175,195
BS - 215,235,255,275,300 backs all x2

need to work on full squatting/flexibility

bw 184

O/H Squat 115/134/145/155/155 couldhave gone higher but not traveling and most people were staring at me.

Front Squat- 155/185/205/225/225 -PR

Back Squat- 295/315/335/365/365 - PR

CFWUx3
OHS 45,65,85,105,115
FS 135,155,175,195,215
BS 225,245,265,275,300

Very weak OHS...upper body needs to catch up with lower!

OHS 135/145/155/165/175 form was decent
FS 185/195/205/215/225 could have gone significantly higher but first time front squatting more than 200lbs
BS 245/255/265/285/305 again could have gone heavier but switching from a powerlifting squat to more of an olympic squat

OHS: 95,105,115,125,135 (Dropped while finshing)
FS: 145,155,165,175,185 Could have done more
BS: 195,205,225,245,265 (need to go lower on last set)

Knee a little sore this week.

OHS 15 reps with 45lb bar
FS 101, 111, 121, 131, 141
BS 151, 161, 171, 181, 191, 201, 211, 221, 231, 241

155 overhead squats
205 front squats
only was able to do 2 sets of back squats due time. Got up to 265. Probably could have gotten 295.

Next time: overhead squats: 165
215 front squats
295 back squats

BW: 165

Overhead: 75, 85, 95, 105, 115
Front: 115, 125, 135, 145, 155
Back: 175, 185, 195, 205, 215

Front squats are hell on my wrists. I'm too graceless for the forearm genie hold, though. Any suggestions?

95,105,115,125,135
145,185,195,205,215
255,265,275,285,300

BW = 215lbs.

Overhead: 45,45,45,85 (ugghh...form sucks), 65
Front: 45, 95, 95, 115, 115
Back: 135,185,185,215,215

No spotter. Would've helped!

Overhead squat 30/35/40/40/45
Front squat 40/50/55/50/50
Back squat 40/50/60/70/80

Overhead squat 45/45/55/55/60
Front Squat 135/145/150/155/165
Back Squat 185/205/215/225/235

OHS: 65/95/115/135/145
FS: 155/165/185/195/205
BS: 225/245/275/285/295

BW: 205 Age:25

Got it done last night but couldn't post till today. Anyone got advise on L-pullups for people who struggle with them. I was thinking one pullup and 3 hanging leg lift type things for 1 L-pullup.

4.5 Mile Training Run...then
OH 65,65,65,65,65
FS 85,85,85,85,85
BS 105,105,105,105,105
Finally used good form. Trying to correct my form and flexibility before adding heavy weight to squatting.

ohs 95/100/105/110/115 (failed on snatch)/ 115
fs 135/145/155/165/175
bs 185/195/205/215/225

OHS 30kg,35,40,45,50kg(PR)
FS 55kg,55,55,60,60kg(Cleans to FS)
Deadlift 60kg,80,90,110,120(PR)

Squat rack here soon

bw 163

CFWU x 3 (squats x 1)
added pushups to warm up

OHS
65-65-75-75-75 (tried 95, but failed)
FS
95-115-115-135-135
BS
185-205-225-225-225

finished with 10 OHS and 10 FS with Oly bar for form.

Did this after today's push jerk/l-pulls

OHS 115-125-135-145-155
FS 185-205-215-225-230
BS 235-245-255-260X2

I'm nursing various minor overtraining/overuse injuries.
Couldn't do front squats (too much pain in a slightly injured wrist). I pushed through this last week on the presses, and seriously regretted it.
I currently have a slightly unhappy right wrist and shoulder, not to mention my always touch left knee. I haven't been able to do one of the anaerobic asskickers in a few weeks as they simply take too much out of me for the moment, and I'm fighting cold symptoms.

Overhead Squats (finally getting the groove of these, get the hands WIDE)
65*1, 75*2 95*1 115*Fail (due to balence, not strength failure) 115*1 so-so

Back Squats
205, 215,225,235,245 all sets good.

Overhead Squats 30, 40, 45, 50, 55.
Front Squaats 65, 95, 115, 125, 135,
Back Squats 225, 275, 295, 305, 305.

Overheads were pathetic but I went for range of motion rather than weight. Still I find doing these with a broomstick challenging.

Very disappointed with my performance. Guess that's what happens to a guy to whom most athletic stuff comes easy...
Anyhoo - my OHSs really are painful. I've tried all the remedies (very wide grip, different stances, etc) and really can't get any ROM with any weight above a bar. I did the set up to 85 lbs, but my shoulders and back - mostly down the medial line hurt like crazy. My front squats were better. I topped out at 185 and can see a definate increase in my wrist/tricep flexability. Back squats were ok - good ROM but only up to 215. I'll keep plugging at the OHSs.

Been on the road the past couple of days.
Sunday - we did reststop squats and pushups and ran 50 yd dashes. During a stop for lunch we played 15 minutes of tag.
Monday we arrived but no weights at my Mom's so I did Broomstick O/H squats 10 x 10.
Then praticed hollow rocks and handstand holds.

Will continue to pratice body weight skills while here.
J

BW 176

95-95-105-115-125
135-145-155-165-175
185-205-225-245-265

Taking it a little easy after a couple weeks off. First post.

OHS: 95#/105#/115#/125#/135# up 10# from last
FS: 185#/205#/215#/215#/215# up 10# from last
BS: 215#/225#/235#/235#/245# up 20# from last, a bit too much back bend though

well, this is what my wod turned out to be: walking 2.1 miles in stiletto heels in the dark and in rain. picture me rollin'. the calves got a nice workout

OHS: 145, 105, 115, 135, 145
FS: 160, 175, 185, 195, 205
BS: 225, 235, 245, 265, 275

Could have gone deeper on the heaviest of each set, all others nice and deep.

ohs: 45,65,75,85,85
fs: 95,115,135,145,145
bs: 155,185,205,205,205

overhead squat: 65,85,105,125,135
Front squats: 205,225,245,265(f),265(f),265
Back squats: 275,285,290,295(f)

I gave up at this point. I was really having a hard time performing squats. Just mark it down as a very bad workout.

6'2"
190lbs.
Squats down to Dyna-Ball.

OS: 45, 55, 65, 95, 115

FS (with Manta-Ray): 135, 145, 155, 185, 206

BS (with Sting-Ray): 225, 235, 245, 255, 275

OHS - 95/105/110-Fail/95/95
FS - 95/95/95/105/115
BS - 135/185/205/225/245

This WOD highlighted ALOT of weaknesses. It was my core that limited me, not the legs. OHS - shoulders and balance. FS - wrist flexibility and keeping the bar in the racked position. BS - the rack position - really felt compression between my shoulder blades.

OHS - 95 - 115 - 135 - 145 - 145
FS - 95 - 115 - 135 - 155 - 175
BS - 175 - 205 - 225 - 245 - 275

Me Julian
95 95 OHS
105 105
115 115
125 125
135 135
155 155 FS
165 165
175 175
185 185
195 195
205 205 BS
205 215
215 225
135 235
135 225

bwt: 145

All were at least to parallel
OHS: 65, 75, 85, 105(fail), 95; all PR's
FS: 105, 115, 125, 135, 145; all PR's
BS: 155, 165, 175, 185, 195; all PR's

could've gone heavier on all, OHS need to work on balance

CFWUx2

BW 157

OHS 65,85,95,105,115 - same, but didn't go to failure
FS 135,145,155,165,170 - better by 10
BS 155,185,195,205,215 - better by 10

OHS 55/65/75/85/95
FS 95/105/115/125/145 (could have done more)
BS 145/155/165/180/195/210 (go lower next time)

I couldn't quit w/ out hitting 200 as close as I was. I am a day behind on everything, hope to catch up tomorrow on rest day.

3 x CFWUs (-SS & squats)

OHS: 95/115/135/145/155
FS: 165/175/185/195/205
BS: 215/225/245/265/285 (w/manta ray)

first time with front squats.
need to start with more weight.

bw=180

051213

OHS: 110-115-120-125-130(pr)
FS: 205-215(f)-215-225-230(pr)
BS: 280-285-295-305-315

060327

OHS: 115-125-135-145(pr)-150(f)
FS: 205-215-225-235-245(pr)
BS: 285-295-305-315-325(f)

OHS: 100-115-125-135-135
FS: 145-155-165-175(PR)-180(PR)
BS: 190-210-225-240(PR)-245(PR)

First time doing OHS -First time FS for weight

OHS:45-65-75-95-105 Not very low-needs work
FS :115-145-185-205-225
BS :255-275-315-355-375-385

BWT: 252

Kegger, I check your post to give me something to shoot at. Keep up the effort.

Warm up with Bear Complex 10x 15#, 10x 35#

OHS 45-50-50-55-55
Hang snatched the 45. Failed to snatch 50#, so used pwr clean for all but the last rep which I hang power snatched.

Front Squat 65-75-80-80-80
Hang pwr cleaned each rep

Back squat 65-75-75-80-(82.5)-85-85
Used the nautilus rack to load the bar, didn't think I had enough in me to get the weight overhead to back squat position safely.

bw 86
ohs 50 55 60 65 67.5 70 72.5
front squat 80 85 87.5 90

no weights done for last 3 months due to holiday so that was good intro

OHS: 65-75-85-95-105
FS: 115-125-135-145-155
BS: 165-175-185-205-255

Changed format slightly
OHS 2-2-2-2-2
FS 2-2-2-2-2
No back squat

All weights in kg
OHS 30-35-45-55-65(failed on second)-65(fail)
FS 65-65-65-65-65
All weights cleaned from deck
Stopped at 65 due to concerns about dropping the weight from rack
All squats to 12" depth (ball + 1 riser)

Cheers, kempie

Changed format slightly
OHS 2-2-2-2-2
FS 2-2-2-2-2
No back squat

All weights in kg
OHS 30-35-45-55-65(failed on second)-65(fail)
FS 65-65-65-65-65
All weights cleaned from deck
Stopped at 65 due to concerns about dropping the weight from rack
All squats to 12" depth (ball + 1 riser)

Cheers, kempie

overhead 95#, 115#, 3x 135#
front 185#, 210#, 3x 225#
back 225#, 235#, 245#, 255#, 265#
(preceded by previous WOD)

John
50,75,105,125,140 os
140,150,160,180,200 fs
205,215,230,250,260 bs
Jose
50,75,75,75,50 os
100,120,140,140,160 fs
160,180,190,210,210 bs

Did this a day late. All felt solid except of course the OHS.

OHS: 45/50/55/65/75
FS: 135/145/155/165/175
BS: 185/195/205/215

OHS: 10 X 45lbs.
FS: 55/65/75/85/105 -fail
BS: 105/115/120/115/105

bw = 150
OHS 99,109,119,129,138,143,148,153, 158,163,168,173,177(f,f)
FS 153, 177, 197, 221, 231, 241, 251 (f,f)
BS 251,265,285,309,319 (f)

OHS:45-45-45-45-45
FS:65-65-65-65-65
BS:65-95-135-115-115

Spring fever - so did Dan John's Litminov special
2 1.5 pd kbell front squats (~106 lbs) * 8 reps then sprint 100 meters. Did that 6 times before suffering got too great. Then did 200 meter farmer's walk with the kbells.

Beautiful day!!!

BW-170. All full ROM.

OHS: 75-95-105-95-95
FS: 135-145-155-165-170
BS: 175-185-195(pr)-175-175

Backed off on both the OHS and BS when my form deteroriated.

Overhead: 115, 4x 120.
Front: 140, 145, 150, 155, 160.
Back: 185, 205, 225, 245, 265 (failed).

overhead-145/155/165/175/185
front - 205/215/235/245/255
back 0- 265/275/285/225/225(back was hurting so I worked on my form

overhead-145/155/165/175/185
front - 205/215/235/245/255
back 0- 265/275/285/225/225(back was hurting so I worked on my form

OHS: 135,145,155,165(f),165(f)
FS: 165,175,185,195,205(f)
BS: 205,215,225,235,245(f)

Lost 10#'s on OHS, Gained 10#'s on FS, and lost 20#'s on BS. Not feeling it today.

All good depth and form:

OHS: 115, 135, 155, 165, 175 (fell out near top)
FS: 195, 215, 235, 245, 265 (couldn't get out of hole)
BS: 275, 295, 315, 315, 225x5

Running out of time so rushed the last few. 315 depth much better than last time..stayed lighter to emphasize form.

OHS-45,55,65,75,85
Front squat-115,125,135,155,175
Back squat-175,185,195,210,215
Very weak OHS. Sharp right knee pain on back squats

OH - 45/55/65/75/75
front - 95/115/135/155/185
back - 185/205/225 then decided not push it as I haven't suated in a while 2 more sets of 225.

Hello everyone!

Went down in weight from last time as I'm trying to get to a point where I can do all of these butt to ankle. So was going as low as I could and holding for a couple of seconds which actually made this really hard even with lighter weights. Need some more flexibility in lumber spine and shoulders.

OHS 50, 52.5, 52.5, 55, 55
FS 50, 70, 70, 70, 70
BS 70, 80, 100, 110, 110

London Crossfitter!

OHS 45,95,115,135,155
FS 155,185,225,245
BS 245,275, 275x2
felt good

OHS 45-60-65-75-85

FS 105-125-145-155-165

BS 175-185-190-195-200

22:07 minutes
BW = 140

OHS 65-95-115-115-115

FS 135-155-155-155-155

BS 185-225-275-300-300(2 reps)

OHS: 20-25-30-35-40

FS: 45-55-65-75-80(fail)

BS: 95-115-135-155-175 (fail)

OH 95/105/115/125/130
F 140/150/160/170/180
B 190/200/210/220/230 (pr)

BW = 230
Turn 45 YO in June

Worked up to:
OHS: 155 (PR by 20#)
FS: 250 (PR by 10#)
BS 305 - nothing left in the tank. Missed previous PR by 30#.

OHS- 95-105-115-125-135
FS- 95-115-135-155-175
BS- 185-205-215-225-235

OHS
65x5
85X2
105
155
165

FS-165 miss/105/125/135/165 not all the way down
BS-165x2/185/195/205/215 not all the way down

all on smith machine 15# bar
wu=run 1 mile, 20 min on bike, cfwux1

All in kg.
OHS - 30, 35, 40, 45 x 2 (first time doing OHS with more than just the bar)
FS - 50, 60, 65, 70 x 2 (never really been able to hold the bar in place previously. Wrists hurting plenty on 70 so didn't want to try more)
BS - 90, 110, 130, 140, 150 (need to go lower. Need to do more at lighter weights to get used to that).

PPD Results:

First time for overhead and front squats. Worked mostly on form with these.

Andy(198bw)
Overhead: 120/125/130/140/145
Front: 95/100/105/110/115
Back: 165/205/225/275/295
Need to work on keeping heals down on ground.

Matt(181bw)
Overhead: 120/125/130/140/145
Front: 95/100/105/110/115
Back: 165/175/205/245/275(PR!)

OH: 85/95/115/135 dropped/135 dropped
FS: 135/135/135/135/155
BS: 185/225/245/245/265

Up til now I've been doing back squats on the smith machine. Today I decided to do them without that crutch, so i dropped on max weight (by a lot) but I felt confident with doing heavy weight without a spot.

Warmup: pullups and bench press

OHS: 65, 75, 75, 85, 95
Front: 135, 145, 155, 165, 165
Back: 170, 175, 180, 185, 190

After 4 weeks of being out of the game I'm back. Here's to Crossfit Afghanistan.
OHS 65/75/85/95f/95f
FS 95/135/155/165/165
BS 155/165/175/175/175