Cool cuz my legs just aren't fatigued enough! Gotta luv it!

FAQ

Q: How long do I wait between sets?

A: As long as you want. Typically, long enough to adjust the weights, grab some water, and take a little breather.

Q: How much weight do I use?

A: Start low with something you feel comfortable in getting. Then work up each round, working towards a new personal record (PR). If you don't get all three one round (or even one), take a breather and try it again the next round.

Q: Do I clean the weight to begin with and then do the squat? (Yes, this has been asked.)

A: No. Start with the weight racked. Finish with the weight racked.

7x3

For those of you who don't speak CrossFit.

This will be my first Crossfit WOD. I work out at a Gold's Gym near me and I have a question about these back squats. I'm 6'5" and each time I've done weighted squats someone has walked up to be telling me I'm doing them wrong. Each time I adjust myself to what they tell me to do I still have a problem. Then my knees started hurting (as in injury) and I stopped doing them altogether. I never saw a video in the exercises section and I was wondering if someone can give me some guidelines to follow when doing squats. My long legs are a disadvantage, but I want to do squats. Thanks.

I would pick up the Crossfit journal that covers squat form. It covers all of the proper mechanics of a good squat and how to find problems and fix them.

https://store.crossfit.com/cgi-bin/cp-app.cgi?usr=51F3652318&rnd=9007456&rrc=N&affl=&cip=72.73.32.178&act=&aff=&pg=prod&ref=cfj004&cat=cfjbak&catstr=HOME:cfjbak

Also, a great resource is Mark Rippetoe's Starting Strength:

http://www.startingstrength.com

ugh, sorry for the huge link!

If your knees are hurting try lighter weight. Feet shoulder width or slightly more, toe slightly pointed out. These are full squats to the ankles so don't try the same wieght you would use at thighs parallel to the ground. Keep your head up and look straight ahead.Try a couple with the bar for form.

Oh yippee, just when I get done reinserting my stomach from puking it out after the "Filthy Fifty", now I have to grab my shoe-horn to reinsert my colon from these squats. Thanks for the advice Coop; I think you just saved me four weeks in sick leave from knee surgery. I can't complain too much though, this stuff is really working! When I started Crossfit I looked like Jabba The Hut; now after six months I look like Delta Burke. If all goes well, six more months from now I will be looking like Brad Pitt! (Pre-Angelina Jolie of course) Thanks Crossfit consortium.

See I was hurting after the flithy fifty, but felt okay going into todays WOD, but after I finished I'm hurting!! Damn and my legs/calves are killing me and now squats? Ugh!! My poor poor poor legs....oh well, looking forward to it.

~The Titan

Jesse, looking through some of the material on the second link you posted, I found these comments from Mark Rippetoe:

"I think that if you can tolerate squats every workout, you can and should do them every workout, since there is no better movement for legs and everything else."

and

"My only suggestion would be to vary your routine with the addition of some sled pulling or other similar higher-intensity endurance work of a similar type, where you can easily quantify your volume and intensity and control the effect you are trying to get."

Sound familiar?

Joe (comment #4),

If you can get someone to video you squatting (or even take still photos, if that's not possible), you can post them to the Digital Coaching forum on the message board and get some critique from the CF community and coaches. In addition to the incredible value of getting to see your own form, you can compare the feedback you get here with the unsolicited input you've gotten before.

400x3
450x3
475x3
500x3
525x3
550x3
600x3

185
205
225
235
245
255x2(felt twinge in lower back)
225

all reps were a to a

Slappy are you serious dude?

205x3
(225x3)x2
230x3
(235x3)x2
225x3

Matt, Comment #10, there's a reason why Rip has opened a Crossfit affiliate and is presenting at the certification seminars ;)

cfwu x 2, then

90kgx3
95x3
100x3 (last rep not all the way down)
92.5x3
95x3
95x3
95x3

Have a great weekend, everyone!

Thank goodness! I had a dream last night that today's WOD was Linda followed by 6 or 7 other exerises in a chipper style. Report back later....

bw 141#
135x3
145x3
155x3
165x3
175x3
185x3
195x3

3*135/155/175/185/185/185/175

Anthony (#13): Given that the email address is listed as sl@appy.com, the answer is likely, "No."

Burgener Warmup, then 132lb x 5 and 176lb x 4 to warm up.
220lb-242-286-308(pr)-319(pr)-308-308
Tried to go with Matt G.'s advice on the message board. Hard to know where to start and stop. 303 was my previous 1RM and then I do 4 sets of 3 reps, all more than that.
I wish CF would stop making it so hard for me to know where my limits are!

BS 7x3

225/275/295/315/325/335/275

Worked to groove the low position.

Davie

3 x 80kg
3 x 100kg
3 x 100kg
3 x 105kg
3 x 105kg
3 x 105kg
3 x 105kg

Jackie

3 x 20kg
3 x 35kg
3 x 40kg
3 x 45kg
3 x 50kg
3 x 50kg
3 x 52.5kg

Catching-up after traveling for a couple of days. Did the Filthy-50, Tears of Chuck Norris: 38:28 - almost a 4 minute improvement over last time.

horah!

#5 Jesse
Rip is one of the best when it comes to squat and form.. Several of us from Crossfit W.F. have been
able to benefit from his knowledge. His book is a great resource.. I do recommend it. I'm not saying it's the only one, but it sure helps.

After CF std warmup:
125
145
155
165
175
175
185
Had to go light due to the last 2 WODs.
Also did set of 15 pushups after each squat set.

Finished up with a Superset of:
4x8 DB bench Superset & Single Arm DB Row
Then 1 mi run.

Sean, nice work. Good on ya for trying a different approach.

135#
155#
185#
205#
225#
235#
245#

Concentrated on a good deep squat. I felt it and some folks in the gym heard it. 'Scuse me.

135,155,185,195,205,225,245

All deep, all good. Felt great!

cfwux2
back squat
3-3-3-3-3-3-3

155-160-165-170-175-180-175

leaning alittle forward on the last rep of 180#. Wanted to keep good form throughout. All A2A .

185,225,275,315,350- all x 3 - back squats feel awkward now - I have gotten so used to front squats

afterwards OH squats 3 x 6 x 115 lbs. each set immediately followed by 10 box jumps onto a 24 in. box

Warm up with oly bar for 2x10 and 1x8@135#
155,175,175,175,185,185,185 all as rx'd
good form and very deep
probably could have done all sets at 185

Went to the "beautiful people" gym this morning. Parking lot was packed! The one and only squat rack was...empty, of course.

CFWUx3

3x135
3x155
3x185
3x205
3x225
3x275 (not deep enough)
3x225
3x135 (rock bottom)

Great workout!

BTW...made a wall ball this week. Old standard sized b-ball, duct tape, and "play sand." Actually weighs 24# so be advised that your weight may vary depending on the type of sand used.

worked on rippetoe's form guidelines
135x5,155x5,175x3,205x3,225x3,245x3,175x3
in between sets
bench press 225x10repsx7sets
pullups x5repsx7sets

i feel like when i squat i have tightness thru the chest area especially with the way rippetoe teaches it the weight is not a problem and feels good, did anybody else have this problem and how can i alleviate it? i know i should go to the forum but i thought i would throw it out here.

3 x 135, 205, 225, 255, 275, 295, 300.

I didn't do them a to a, just a good break of parallel.

How do we know these were all the way down squats? I just haven't learned all the proper crossfit way of calling exercises.

135#
225#
275#
295#
315#
335#
---

1 mile warm up trot-9:52

Squats
135, 185, 205, 225, 235, 245, 255
I've gone heavier before, but never gone as deep through the whole workout.

Catch up w/ the Filthy Fifty
As rx'd
52:35
3 minutes slower than last time :-{ What the?

bw 90 kg
cfwu x2 + burg x1

WOD: all weight in kg
3 X 60-80-100-120-120-130 (not all the way down)-130(good!)

Happy healthy training, Johan

Back Squat:

157 x 3
167 x 3
177 x 3
187 x 3
197 x 3
202 x 3
207 x 2 (didn't attempt to do the 3rd rep)

3x185, 205, 225, 245, 255, 265, 225,

155-185-205-225-245-265-275

Used 18" box (just below parallel).

bw: 5 poods.

225
275
315x5

bw = 165

225
235
245
255
265
265
265

all a2a

I'm new to this crossfit thing. 5th WOD. didn't know i could be this sore, but I can't get enough.

135#
155#
165#
175#
185#
195#
210#

i'm 6'5 and avoided squats like plague until recently when I realized how important they were. I'm gaining slow but it's coming.

good luck Joe and Cara

Did a 3 miler in 22:10. All I do is the WOD and nothing else! That's amazing for BW 220 and no running, ever unless it's in the WOD!

Anyway, pretty smoked by the time I started the squats. Worked up to 245#. Not much effort there. I was, however, pretty shallow on almost all sets. The oxidative got the best of my glycolytic tonight!

Thanks Coach!

-Dennis

Brad W: 205, 225, 245, 255, 275 (2 reps), 255, 255
All sets A to A

Jeff S: 205, 225, 245, 255, 255, 235, 225

Finished with 21 ring dips, pull-ups, push-ups, 400m run, 15 ring dips, pull ups, push-ups, 800 m run, 9 ring dips, pull ups, push ups, 1600 m run, 17:30

Thank you for the advice, everyone. I will practice without weight to get my form down in the mirror, then with the barbell, and go from there.

And JS, it's really motivating to know that someone my same height can do squats.

135/185/205/235/250/250/250

BW: 185
CFWU x 3
205,225,235,240,245,235,225

--Love the variety in CF. I rarely/if ever would have done heavy 3 rep sets in my previous routines. Great stimulus!

cfwu x 3 + yesterday's wod: 17 min as rxd

185 x 3/ 195 x 3/ 205

tried to concentrate on form
legs are toast

did 5 minute warmup:

185,195,205,215,225,235 for 1, 225 for 2,225x3

bw 175

Olivia as created by Eugene Allen

15 - 12 - 9 rep rounds of

35lb db thrusters

pull-ups

ring-dips

54lb kb/ db swings

As Rx-ed 8:40

Thrusters and swings all good, dips and pull-ups felt weak. To be expected after a bit of a lay-off, should come back ok.

Time for a bevvie or two in the setting sun. Have a great weekend folks.

Cheers, kempie

115 x 7 (increase weight to 125 next time)

I have been off the grid for almost a month. First WOD since. I took it a little easy on myself.
CFWU X 2
135 X 3
185 X 3
205 X 3
225 X 3
245 X 3
275 X 3
135 X 3
I started having some mean cramps (aka weakness)so I just called it good. I'm back BEOTCH!

"i feel like when i squat i have tightness thru the chest area"-- brian t, comment #33

Brian, it's not really clear what you mean by this. The entire torso, including the chest *should* be tight and rigid while squatting. If you significantly changed your hand position or elbow elevation and/or are more strongly lifting your chest, you may simply be experiencing a stretch in this area to which you have not adapted.

s.

1- 3151lbs thighs below parallel
2- 315 lbs thighs below parallel
3- 325 lbs thighs parallel
4- 335 lbs thighs parallel
5- 345 lbs reps 1and 2 parallel, 3 above parallel
6- 345 lbs reps 1 and 2 parallel, 3 fail
7- 335 lbs all parallel

Shane Hamman squatting 750 lbs for 5 reps

http://www.youtube.com/watch?v=LeO2M3Sqi0Q

3x225
3x225
3x235
3x235
3x245
3x225 Felt something in the right hamstring
8x135 I owe 3 max effort squats wanted to protect the hamstring

135x3
185x3
225x3
275x3
305x1(was buried on the 2nd rep)
285x2
....

I was so discouraged at this point I gave up. This was a very lousy workout for me. Is anyone else having problems with their back squat poundage going down hill? I think there will come a day when my front squat best will match or surpass my back squat best.

Newlin post #40

I am not trying to be sarcastic with this remark so please don't take it as such, but you can go below parallel with an 18" box? Just a question?

177,197,221,231,241,251,256
bwt 160 lbs

crossfit warm up 3 times and all sets using 135 going all the way to the floor. Could have used more weight but my back was tweaked so I stayed with low weight and kept good form.

BW: 172
CFWU X 3 sets 15
WOD: 225, 245, 265, 275, 285, 295, 300 (all x 3)
Got my 1st muscle-up on PU bar.

3x(135-155-185-195-205-205-205). Finished up w/ 10x135 to insure that rubber leg feeling. Yesterday's WOD(I forgot to post): 18:39 scaled back to 115 on the cleans. This week's triad was rather legcentric; does anyone else smell mucho pullups in our future? Enjoy the rest day!

CFWU x 2
Burgener WU

135x3
185x3
205x3
225x3
225x3
235x3
275x3 (PR)

Felt great to do that much weight (for me).

Quick question: I had the bars set underneath my rock bottom position by about 4 inches - On the last rep thought I might need to drop it, but I am unsure how to do this? Any advice?

Thanks,
Jason

Saturday @ Brand-X

Fight Gone Bad (go figure!)

No description needed

Pts.: 269 -- will have to go even harder next time!

CFWU x2 with 20lb vest

Squats:

70kg
110kg
120kg
130kg
135kg
140kg
145kg

Matt G. - Thanks, brother, for expanding my knowledge on what "max effort" means, as opposed to "max weight". I'm still a little conservative to start, but I really got a lot more out of this after reading your post on the message board on this subject. Result? I did 4 sets of 3 reps, all OVER my previous 1RM. And I am feeling it now!

Nice job, Kempie. Glad to see one of you Brobdingnag-ians getting back to the WOD.

175
185
195
205
215
225
235

Fight Gone Bad at Brand X
Here are the scores I was able to collect.
Going to do the best I can:
Big Dawgs:
Jason 326
David S 295
Kim T. 238
John M 286
Connor 223
Dwight 182
Pack:
Lauren 274
Andrea 278
Doug 254
Patrick 199
Karen 252
Bobbi 248
Mike S 239
Mike 296
Tony 286
Laura 244
Denise 285
Shelly 282
Dan L. 234
Darby 261
Puppies:
Arlene 237
Tracy 255
Bob 270
Aileen 265

About 15 others snuck out without recording their score.

155, 165, 175, 185, 195, 200, 205 (failed on 3rd rep)
All a2a. Last WOD for me for the next 8 weeks; start SUT monday then straight into SERE.

185# x 3 x 7
Worked on form as per Mark Rippetoe article in the latest Crossfit journal. Felt good.

Sean G, you're not just a pretty face (maybe not even)... made me laugh and expanded my vocab all in one post (but what the hell did that Brobdingbat?? mean)??.

Nice work on the PR's today bud.

Cheers, kempie

FGB=351

135
165
195
225
255
285
315
each for 3 reps

MY BUTT HURTS!!!!!!!!!!!!!!!!!!!

115# X 3
(went right down as per the latest journal's instructions)
125# X 3
135# X 3 two cheats and one good one
135# X 3 all good
135# X 3 All good
135# X 3 All good
135# X 3 All good

I've never squated before if it wasn't with a machine at agym so the last couple of jornals with instruction on squating was a god send.

Livestrong!

BW 155
CFWU x3
135
145
155
165
175
185 (right knee tweak)
135x8
Still a little tentative; felt good all the way up to 185.Most to parallel or a little deeper. Need a partner to push through. 17yo son (PR >400) needs to come along with Dad!

Darrell

Back Squat: 7x(295x3)

Bench 135-225-245x5, 265x3, 285, 305, 315, 335x1

Felt like getting some heavy bench to see where I am progressing toward "How fit are you" goals. Minimum points 6000=300#BPx20 Pullups. With 335 I need 18 pullups to get minimum 6000 pts. Currently at 13 last max set. Torn callous from cleaning yesterday, so no Max set today.

265 Good depth
295 Good
315 Good
320 not as low as others but still below parallel
310 Good felt a twinge in the left ham
300 good
300 good

I need to make those spotting rack things...didn't want to go too heavy for fear of needing more space to bail out.

115,115,135,135,165 (pretty much BW),135,135

did 308x3 for the last set, was able to go below parallel, but all the way down is about 20 pounds less.

2nd day on CF
CF warm-up should be called CF hot-up; I was sweating halfway through the second round.
95
95
95
105
115
125 above parallel
115
Conservative about my bad knees.
My back is cramped, I'm sure it's from yesterday's cleans. 144lbs.

135 x 3 warmup
225
245
255
265
265
270
270

*************************************************

crossfit warm -up.

185, 200, 210, 220, 235, 250, and 260 as rx'd; then ran trail 9 miles.

*************************************************

Hey a question for you guys- I never learned how to do Oly lifting correctly and am scared to do heavier weight particularly with the snatch and cleans. I know that I am overusing my arms. Does anyone have recommendations or alternatives? It seems that no-one around me does Oly lifting (and definately no one at my local 24hr fitness, matching cell phone to shoes color, gym. Thanks.

cfwu
135x3
225x3(x2)
245x3
265x3(x2)
275x3
135x5
cfwu

Steph (#84)...that question is better posed in the Message Board section of the site.

bw196
44yr
warm up with yesterdays workout.
135x3
185x3
205x3
205x3
205x3
185x3
155x3

bw 220
225x3
275x3
275x3
315x3
315x3
365x3
365x3
Did this right after yesterdays workout.

3rd workout today

(yesterday's workout, sparring, more fighting later, then today's)

135,155,155,165,175,180,180

felt weak today.

First WOD and after about an hour of getting my squat technique down pat:
115
135
145
135
155
155
155
I did lighter weight, focusing on my technique. My legs used to be stronger until I did a lot of conditioning recently.
I did the "official" warmup from the FAQ before the squatting as well, and I find it very effective compared to other warmups.
Thanks again for the tips everybody.

bw: 184

as rx'd: 135, 185, 205, 225, 245, 265, 285; all rock bottom

Any thoughts on using knee wraps for squats/cleans?

WOD as rx,d these were good form squats, Mark Rippetoe style.
3-60kg
3-70kg
3-80kg
3-100kg
3-120kg
3-140kg
3-160kg

65,85,95,115,135,135,135

Dave P Post #92

I don't use knee wraps, straps or weight lifting belts. The supportive gear tends to mask weaknesses. When I started Crossfit I used a belt until someone convinced me that even a belt is not needed.

all 7 sets w/ 185

185,195,205,215,225,205,185 all B2A....

As RXed.

135#
185#
225#
245#
265#
265#
225#

Kept deep on the heavy squats.

10# shy of current PR (from 2006-03-27).

27 mile ride for warm up.
Worked on form, and home gym has no rack. Using Vertical knee raise portion as rack.
95x3
111x3
122x3
144x3
155x3
165x3 end of A2A form
187x3

BW: 205

135/185/225/275/285/285/285

Didn't go all the way down on #3 in the 6th set, but got real low for the final 3.

Finished up the day with some weighted PUs and heavy bench. Got the 90# dumbells 4 times and the 100# twice. Working up to Linda and BW bench 55 times.

Paul: 45/95/145/195/215/215/215

Andy: 50/70/90/110/130/150/170/190

Jen: 53/63/73/83/93/103/113/123/133

135
155
185
205
225
235
225

7 x 3 - 135/185/225/245/265/285/305
catching up with the "Filthy Fifty" (one of my favorites; modified a bit = 30# DB swings, 100 step up for box jumps, double unders (mixed with some singles), otherwise as Rx'd (37:47 and change)

27 y/o 170 lb 5’10” approx 12% bf
Warm up: 25 full depth squats
45lbs: 3-3-3-3-3-3-3
All full depth using just the Olympic bar. Still pretty exhausted today from previous two days workouts. Worked on going all the way down in the squat, which is new for me.

Back squats
7 sets of 3
365lbs
Immediately after did sandbag and stone work.

Steveo

Noone seemed to catch my question in the post:

How do you drop the weight (if needed) when you are not using a spotter with the back squat?

Thought crossed my mind today...Hey, how would I dump this without hurting myself if necessary?

THanks.

225-255-275-315-335-335-335

135 x 3
155 x 3
195 x 2
155 x 3
155 x 3
135 x 3
135 x 2

Felt a bit weak and not focused. Nutrition and stress are probably the culprits.

60kg x 3
90kg x 3
100kg x 3
100kg x 3
100kg x 3
I was asked to leave the base gym at this point as I was performing an exercise that was on the base blacklist. Apparently I was entering a dangerous range of motion. (not the first time I had been warned, I don't listen very well apparently)

Lucky me though I broke my PR by 10kg.

65#x3
75#x3
85#x3
95#x3(struggled on last rep)
90#x3
90#x3
90#x3

Not a strong suit of mine, but improving

135x3
185x3
195x3
205x3
215x3
225x3
235x3
245x3
135x10

My thighs were tired after the last 2 days-
3 x 135, 3 x 185, 3 x 205, 3 x 215, 3 x 225, 2 x 225, 3 x 215

All sets with 185 lbs. I barely made the last 2.

After missing the last few days, legs were fresh.

145
165
185
205
225
235
245

I threw in 10 knees to elbows between each set.

First time dropping thighs past horizontal, makes a big difference
245
255
275
295
305
285
285

245
265
315
335
355
365 x1
315

BW = 166 lbs

Warmup with 95 lbs.

135
155
175
185
195

End with knees to elbows, kips, rope skipping, snatch practice with a dowel.

JasonS,
If you are in front of a squat-rack, fall forwards on low set pins, if you are not standing in or infront of a squat-rack or anything else with safety pins, I suggest not to go to your max but to keep at least 1 rep of energy in reserve. This is nit about how tough you are bur about how smat you can train.

Healthy training, Johan

ps, use the messageboard next time for questions like these :)

65#x3
75#x3
85#x3
95#x3
105#x3
115#x3
125#x3

Next time, maybe I should start at 95 and go up by 5# increments?

team tikrit (campbell forward):
mfbunch: 135, 155, 185, 205, 225, 225, 225
thanks to coach for putting the squat info in recent crossfit journals! what a difference

225
275
285
295
305
315
325

70kg
7x3
Fatigued from O lift Course

Chris:
135,155,155,165,185,195,200
Julie:
45,45,65,85,85,65,65

135 x 3
155 x 3
175 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Had to skip workout again today due to strained chest and upper back muscles.

Ht: 6-4 BW: 201
CFWUx3
95x3
115x3
135x3
155x3
175x3
185x3
195x3
205x3
I have to work on my depth. Next time will go with a wider stance and toes pointed slightly outward.

Thanks Johan,
I would have used the message board, but thought I might post it here since it is related to the WOD - I am learning - next time message board.

Love when off days fall on Sundays....

Have not done back squats in a while and my legs were fatigued for sure already, but did what I could.

225, 275, 290, 315, 315, 275, 275

Those 315 sets were ass kickers, but all were deep squats done in perfect form.

Can't wait for Monays WOD.

~The Titan

70, 90, 100, 200, 230, 246, 90
Light sets I actually snatched them lowered the bar to my back and squatted. Can't do that with the heavier weights though.

as rx'd
135
155
185
205
185
185
185

51 y/o, 150 lbs

3x95
3x115
3x135
3x155
3x165
3x175
3x135

225*3
245*3
265*3
275*3
285*3
295*3
(315*1,275*2)

Really good depth on all; improving squat flexibility.

135x3
145x3
155x3
165x3
175x3
185x3
200x3

bw = 70kg

60x3
70x3
75x3
80x3
85x3
80x3
75x3

all weights in kg.

rested 5 mins then did;

10x250m sprint rows with 30secs rest between sets.

average splits at 1.45

crossfit@rawc.org

Wt:180

Gym was closed today due to management changes, so I worked out on my home Precor system.

Weights are marked with numbers that somehow correlate to weight, but I don't have the secret decoder to know how much I lifted.

13,15,17,19,20,20,20 all x3
Jumped 5x100 singles with doubles every 20th.

For form and control (no spotter available) did 65# first three sets and 75# last four sets. Goal is to get to 100#

A bit late, but substituted some indoor climbing/bouldering yesterday instead of the WOD. Today was catch up time

CFWU x 1

BW = 67kg

20x20 (bar only to get form right)
35x6
45x3
50x3
55x3
55x3
55x3
55x3

If anyone still reads this then here is a newbie question. How do you know if the bar is 20kg and not 15 or 25 ?

165x3
175x3
185x3
195x3
205x3
215x3
225x3

All squats butt to ankles depth. Ironmind's gently rounded "Buffalo Bar" used to keep most of the pressure off my right shoulder.

7x3 glute ham raises with 10# plate.

BW 79.5kg

80kg,80kg,80kg,85kg,85kg
80kg,80kg,90kg

95-115-135-145-155-165-175

BW: 165

225x3
245x3
275x3
295x3
315x3
315x2 (failed on 3rd rep)
295x3

BS's felt better than expected but my form could use a little more work. Focused on depth and staying on the heels. Did a quick set of FS@225 afterwards just to feel the difference.

Mark
185
195
205
215
225
235
245

Jo
90
95
100
105
115
125
130

a kindly gym user interrupted Jo's warm up to inform her that she shouldn't be doing jumping pull ups or negative pull ups and that the only way she'd get better at pull ups would be to do some wide grip lat pulldowns!

This from a guy whose workout I'd watched earlier had consisted of dancing (honestly, this was proper hip swinging dancing) with 4kg dumbells in hand supersetted with cable crossover tricep pushdowns!!

bw 165#

185x3
215x3
225x3
245x3
255x3
275x1
225x2
225x3

need to work on the squats legs are weak.

bwt ~112
135/150/165/175/175/175/175

Second WOD of the day (4-30 make up day). Just did 165# each set. Fun during a rest day.

Didn't really go for it today... still a bit gunshy from straining my quad doing front squats last week, so....
135/185/205/225/245/265/225
all for 3 reps
practiced my hand stand push ups too... used smith machine and was pretty straight up /down... did 3 sets of 10 and one of like 5 or 6
HOOAH!!

CFWU x3

65
75
85
95
105
115 (parallel)
110 (dropped back to go A2A)

Should have started heavier and repeated last weights 65-85 is too light.

I'm too short (5'1") to use the squat rack as a safety when I go butt to ankles. The bar hits the rack before I get down all the way. Anybody have any suggestions? I think next time I will try to stand on a step to give myself a few more inches.

done 4/30/06 (took rest day yesterday for my son's 1-year birthday party!)

3 x 135, 155, 175, 185, 195, 205, 215 (failed 2nd rep), back to 205 for 3

Set safety guards in power rack to allow me to get almost butt to ankles and touched them every single rep! Never used to go this deep prior to CF, but feels pretty good...even with a meniscus repair in the right knee last August.

cfwu x 3
back squats as rx'd: 225, 245, 265, 280, 295, 275, 275
3 rope climbs
1500 m row

BW:178

Back Squat : completed 3 reps on all sets
205,215,225,235,245,245,255

I should start with more weight next time.

3x70
3x80
3x90
3x100
3x110
3x120
3x130
3x100

60-80-90-100-110-120-130

BW=154

135,145,150,155,160,165,170

mtn biked 30 min Lansdowne instead.

3*20kg
3*25kg
3*30kg
3*35kg
3*40kg
3*45kg
3*50kg

1x3x135
1x3x185
1x3x225
1x3x275
1x3x295
1x3x305
1x3x315

I had more gas, but I was at the Y and if I had missed I think I would have broken the "squat cage."

3 x 135
3 x 185
3 x 205
3 x 225
3 x 245
3 x 265
1 x 295 (failed on next attempt)
2 x 275

The 295 is a PR for my SRM.

135 x 3
185 x 3
205 x 3
215 x 3
225 x 3
225 x 3
225 x 3

BW 155

135 X 3
145 X 3
155 X 3
165 X 3
165 X 3
175 X 3
185 X 3 (PR)
195 X 2 (PR)

Did 7 rounds x 3 each
"Touch and go" on wall ball - all to the ball.
135
155
175
195
205
215
225
Then did Helen in 11:45 w/ 50# DB for swings

hour and a half of cardio w/BG @ MM's.

I tried something different today and did true a**-to-ankles back squats. Previously I would go to a little below parallel and then stand. This time I was truly squatting between reps. Had to reduce the weight, of course, and maxed out at about 180#. Was good and challenging though.

Tariq

Warmed up with lighter weights - then
225/245/265/275/295/315 :-( only to parrallel/305
first time squatting >275 below parralel

7x3 W/225#

135,145,155,175,185,195,195 (failed on last).
Pretty deep squats.

135-155-185-205-225-255-275

115, 125, 135, 145, 155, 165, 175
much improved form, better depth

Started at 135 and worked up to 205.
Misread and did 10 sets of 3 with active rest in between (single arm military press).

The squat felt a little weak due to lack of confidence. I need a rack around me and it was being used by two wasters using it for curls and bent over rows. Pu%%^$s!

95-185, working light for proper technique as in the latest journal. Great timing for that read, Thanks Coach!

185-205-225-245-255-255-245

Should have started heavier, will next time.

3x135
3x145
3x150
3x155
2x150 (fail)
3x145
3x145

(kg x 3) 100, 110, 120, 130, 140, 150, 150.

Seemed to manage a little more depth than previously.

225X3, 245X3, 255X3, 265X3, 275X3, 285X3, got interupted here so I stopped, probably had one more round left in me,
bw =150lbs.

Matthew peaked at 95*3.
George peaked at 75*3. Support bars pegged at nine holes from the bottom to ensure that squat just deeper than parallel.

As rx'd (BW = 181#): 225/235/240/245/250/255/260

Warm Up w/Oly Bar 5x OHS, 5xFS, 5xBS
95,105,115,125,135,150,160
50x18inch Box Jump
50 Lateral Jumps over Oly Bar

7 sets of squats 3 reps
Stick
95x9
135x3x2
155x3x2
155x4x2
Wu=30 min stairclimb 4 peaks

All with 35kgs with 30 seconds rest in between sets.
Nice!

Good depth (but not A2A) up to about 275, then parallel or a little less, need to continue to work depth

225, 245, 255, 265, 275, 295, 305

Then Helen:
sub'd 2 min of tabata alternating interval bag work and jump rope for runs, 55# db swing

9:56, last 12 pull-ups were only ok

No rack. Used sawhorses.
Started with a bottom-up squat, then a little push press over the head to back squat position.
3x120
3x130
fx140
At this point, my method for getting into position was getting dangerous, so I switched to bottom up front squats.
3x140
3x150
3x160
3x165
fx170, fx170, 1x170

This last rep was important to me. Several weeks ago I recorded 170 as my PR for FS. Then I discovered that the bar I was using was only 30lb, instead of 45! So all my PRs took a 15lb dive! So now I have regained what little pride I had at being able to FS 170lb. Yay!

135,185,225,245,265,275,285

Back Squat 3-3-3-3-3-3-3 reps

65-85-105-115-125-115-115

BW: 175
CFWU,
BS 205x3, BP 135x8
BS 215x3, BP 185x6
BS 225x3
BS 230x3, BP 185x6
BS 235x3
BS 240x3, BP 185x8
BS 245x3
...and then I went and stuffed my face.