May 10, 2006Wednesday 060510Back Squat 5-3-3-3-1-1-1-1-1 reps
Brand X Martial Arts, CrossFit NorCal, CrossFit Santa Cruz, CrossFit San Diego Posted by lauren at May 10, 2006 7:04 PMComments
Man, I wouldn't want to come up against that crew in a dark alley ;) Comment #1 - Posted by: Matt G. at May 9, 2006 7:22 PMget some legs Comment #2 - Posted by: bull at May 9, 2006 7:37 PMLast time we did squats, George and I used a frame in the gym with lateral supports to catch the bar in the event of failure. If you have one of these set-ups in the gym, try using it if you haven't already. Not only does it mean that you can lift heavy weights on the squats without a spotter, but you can set the bars so that your squat needs to go past parallel, to touch the bar before rising. It's amazing how much less weight you can lift when you have to do it properly. :) Comment #3 - Posted by: Matt Townsend at May 9, 2006 7:48 PMIs there a video or description of back squats anywhere on the site? With these low-rep/high weight lifts (such as the deadlift day we had a few WOD's ago) what's a good amount of time to give myself in between sets? I've been waiting around 45 seconds to 1:15 max, is this ok? Any help out there? Comment #5 - Posted by: Tyler Q at May 9, 2006 8:00 PMDeuce, Try this: http://www.aceathlete.com/hatch/video.htm Matt Comment #6 - Posted by: Matt Townsend at May 9, 2006 8:04 PMHuh. Just so happens I did back squats tonight. 10 sets of 5 reps with ~65kg. This morning I also set a pr in the 1,000 meter row and did some HSPUs. Comment #7 - Posted by: Lincoln at May 9, 2006 8:04 PMOh, I used a one minute rest between squat sets. Comment #8 - Posted by: Lincoln at May 9, 2006 8:05 PMDeuce #6 Ah....what I've come to think of as your basic squat. Thanks, guys! Comment #10 - Posted by: Deuce at May 9, 2006 8:08 PMTyler, Usually people go no more then 3 minutes between sets. I depends on you though. I usually take as long as it takes for me to change the weight. The key is not to take so long that you lose concentration. Get some, Go again! Comment #11 - Posted by: DJ at May 9, 2006 8:18 PMAll back squats butt to ankles depth, no belt or wraps. Used Ironmind's gently cambered Buffalo Bar to keep some of the pressure off my right shoulder. Bwt 118#. 135x5 All squats strong and tight with no cutting on the depth. I'm very pleased! CrossFit : Dangerous right there in that picture......nice! subbed today's WOD for the dbell fun from a while back. 5 dbell deadlift increase load each round and rest as needed. 1. 18kg BW - 70kg ouchy... Comment #13 - Posted by: karl at May 10, 2006 12:40 AM5: 60kg Strong work Kelly. (>2xBW!) Starting Strength program: BW of 180 this morning. I've been trying to ease my DL weight back up without my back complaining... Comment #15 - Posted by: Christopher Forbis at May 10, 2006 1:43 AM295x5/305,315,325x3/345,365,395,405*,315x1 *PR by 20#'s It was a good morning, did not think I had a PR in me. One of the weiderites even gave up the power rack for me (he was doing shoulder presses). Comment #16 - Posted by: Kegger at May 10, 2006 4:01 AMTeam Peleliu 10 rounds for time of: Doc B - 8:55 500 m Row Doc B - 1:33 5 x 135 I love these heavy days. I will have to do this workout next week.I am heading out to Santa Cruz to the seminar tomorrow!!! 205x5 Kelly, you are a badass. Comment #20 - Posted by: Matt G. at May 10, 2006 5:01 AM5x225 Back squat (in kgs) 60 x 5 Just starting the program - remembering the key to starting is moderation: BW: 75kg 5x50kg Much like the deadlifts a few days ago, first time in quite some time since i did any squats. I felt maxed out but also good :) Comment #24 - Posted by: Gareth H at May 10, 2006 5:31 AMTommy A. 5*225 GAK: 5*185 V. good depth Comment #25 - Posted by: Tommy A. at May 10, 2006 5:41 AMSo did Crossfit warmup (minus the situps) + Burgener warm-up then followed by: 245x5 BW: 173 5 x 185 5 x 185 rack squats, far below parallel: 135/5 not good. need hip strength improvement. gymnastics: 5 unassisted rope climbs 15 ft need sleep/rest Crossfit Plano Comment #31 - Posted by: Brian Abrams at May 10, 2006 7:00 AMBW:145 Depth about two inches below parallel. I lose lordotic arch deeper than that. Got to get more flexible - and STRONGER. Comment #32 - Posted by: Andrew L at May 10, 2006 7:04 AMBw ~ 240 (haven't weighed myself for a few weeks) 155 x 7 (yeah, I know. Just felt like going) Form seemed alright. Butt to ankle, with a bit of a wobble coming up there towards the end. Cautiously pleased. As I mentioned yesterday, I tweaked my back a few weeks ago, so I'm going slowly. Felt like I could have gone further, but ran out of time. Love the heavy lift days, though! Comment #33 - Posted by: Don Greenfield at May 10, 2006 7:10 AMbw 165 135x5 bw 90,3 kg finished with rope skipping. Added 10 kg to my PR. Nice happy healthy training, Johan Comment #35 - Posted by: Johan Nederhof at May 10, 2006 7:21 AM
Had to change weights out and didn't have time for the final rep. I've done 195 before and 185 felt strong today, but 195 just didn't happen. Doh! Comment #36 - Posted by: bryan edge-salois at May 10, 2006 7:23 AM155, 185, 195, 205, 225, 255, 265, 275f, 235. Tied my PR, and had a spectacular dump at 275 - good that I finished the platform. Comment #37 - Posted by: Delaney at May 10, 2006 7:27 AMas rx'd 185 OHS 75/85/95/105/105 225x5 I couldn't get myself to do 1rm back squats today. as rx'd got to 155:) I couldn't get myself to do 1rm back squats today. Love those squats...not too sure about the ata thing...my knees make funny noises...what does everyone else think? Comment #44 - Posted by: hollywierd at May 10, 2006 8:37 AMWas glad to see this WOD, since I can't do most of them due to a severe pull in my forearm. Been skipping anything requiring a pull. 120x5, 170x3, 200x3, 246x3(Former PR over 50 yoa), 276x1, 296x1, 301, 301, 296 I probably could have done higher weight, but I don't have anymore, but I was really happy to beat my PR by 55 lbs. Comment #45 - Posted by: JD Stephenson at May 10, 2006 8:41 AMSeem to be running into a wall lately, not seeing the gains I used to. 5x135 #44 Hollywierd. try staying back on your heels more and keep your head up. You may not hear as many funny noises from your knees. Seems to keep my knees quieter. BW 164 135 x5 5 - 135 5 - 135 feeling it now, after all those weightless squats yesterday Comment #49 - Posted by: Boise Mike Mc at May 10, 2006 8:50 AM115x5 Deep squats on all. Comment #50 - Posted by: Mark Brinton at May 10, 2006 8:51 AMBack Squats 5 x 125 (getting the groove) BW 178#. 210, 230, 260, 280, 300 ... 300. Bad depth. Will need to go lighter and get deeper. Comment #52 - Posted by: wip at May 10, 2006 9:08 AMRan the CSUF stadium for 20 min yesterday, so squat work may be pushing it. Perhaps some deadlifts instead, with some pull ups and dips thrown in for good measure. Oh, and that picture: Beware when so many CF'ers are smiling at the same time. Something is up their collective sleeves, and your pain is imminent. Comment #53 - Posted by: Ron Nelson at May 10, 2006 9:10 AM135x5 Pretty good ROM until last set Comment #54 - Posted by: JPF at May 10, 2006 9:13 AMBW 220 Started at 125#s and worked up to 255#'s. I keep trying to get that full, deep squat down to the medicine ball. That extra couple of inches really makes a difference. I could probably squat way more, but not deep. It's a constant problem I try and correct... Elbow's still a little torqued from the rope climb. Is it bad when you're doing squats and your elbow hurts? :) My two CF apprentices did well. Good functional workouts. Thanks Coach! -Dennis Comment #55 - Posted by: tenacious "D" at May 10, 2006 9:14 AM5-205 Hi all, bw 215 5.0 mile run 38:00, 9.0 mile bike 31:17 WOD First time doing squats butt to ankles. Damn. 5x135 Road 35 miles to work this morning, just got back from Gym for WOD as Rx'd. Was going to ride home but not anymore. Done, and in need of a rest day. BW 130 (post ride) 135x5 Did not think I had it after a fast morning ride but espresso and CF made it happen. WOD 3 mile run very slowly. WWSRD? CFWUx3 15 each 205x5 135x5 135x5 CFWUx3: Dips at 10, 6, 3 to full depth to work on form Back Squat 5-3-3-3-1-1-1-1-1 reps 65#x5 Notes: Kept weight very light due to strained lower back from DL's on Sunday. Was able to get to parallel or just past parallel depth, but not full ROM yet. Lower back felt ok, just stiff. Comment #66 - Posted by: Nicholas in SA at May 10, 2006 10:47 AM105 x 3 Second WOD....cant wait to compare to next time. Comment #67 - Posted by: Jim at May 10, 2006 10:58 AMWOD 135 x 5 BW = 224 5 minutes walk/run on treadmill 275 x 5 Ended three reps early because of time contraints with another cross-training class I take at lunch. Assistance work: 90 box step-ups with oly bar, lunges, and SLDL from a 6" box with 135lbs bar. THAT was tough after DLs a few days ago. :) Loving it! Comment #70 - Posted by: Rook at May 10, 2006 11:14 AM230x5 Back Squats to medicine ball crossfit@rawc.org Age:42, Wt:177 cfwux1 #135x1 I'm definitely not going butt to ankles, mostly because I don't want to get stuck and drop the weights. I'm using a rack, so I'd probably be okay if I did drop them, but I'd rather avoid the embarrassment. Ran 1 mile on TM (8:33). For all of you who know me and just had your jaws drop at my prior post... Back squats to ball - 135x5 Backsquats BW - 170 5 x 135 BW: 84kg 5 x 40kg Ian #65... Thank you for your service. Comment #80 - Posted by: treelizard at May 10, 2006 1:13 PMThanks so much for the valued technique of raising the safety bars. Worked like a champ and it forced me to double think my form. And it allowed me to try without fear of failure. I ultimately wound up getting a spot on the last 1. 5*225 1*260 BW 195 Back Squats Me:135/155/175/185/205/225/225/225/185 Not bad. Joint mobility a la Pavel helping very much on my depth / squat mobility (among other things...). Comment #84 - Posted by: brendan melville at May 10, 2006 1:29 PM5x90 First time doing this exercise, started light to get the form (nearly) right. Drastically harder than "squat machine" squats, cannot lift nearly as much as I thought. Good shaky fun... Comment #85 - Posted by: Stephen Francis at May 10, 2006 1:37 PM27 y/o 170 lb 5’10” approx 12% bf All a to a. 2 minutes rest per set. Working on depth and form. Overall felt good! 135x 5 Fasting, its been a good day. Drank 7 litres of water today, I feel excellent. Comment #87 - Posted by: Pierre Auge at May 10, 2006 1:44 PM10x3 330lbs Deadlift instead. Comment #88 - Posted by: Orrin at May 10, 2006 1:57 PMI've been using crossfit for about a month now with tremendous improvements in my stamina, strength and endurance. However, since starting crossfit, my body fat % has actually risen from 16.5 to about 19 even though I seem to have a leaner, more muscular physique. I have a reasonable diet and haven't changed it since starting crossfit and I haven't lost or gained any weight. Any ideas why this is happening? I love the workouts and keep them coming. Comment #89 - Posted by: Jason at May 10, 2006 2:06 PMJason (#89), how are you measuring your BF%? If you're using the impedance or infrared methods, they're both extremely susceptible to how well hydrated you are. If you're not getting in enough water...entirely possible with the amount of work CF demands...you may be somewhat dehydrated, which would result in the numbers you're seeing when using the impedance/infrared methods. Comment #90 - Posted by: Matt G. at May 10, 2006 2:09 PMJodi (BW=110) Walkouts (just unracked, not walked out into position) 5x225 First time really trying squats; typically was a leg press or other leg machine guy before I was "convert" to CF. Did not do WOD as rx'd, just played around with squats, trying to get form down. Stayed very light and went as deep as I can go for now One concern--has anyone else had ACL reconstruction or any other kind of knee surgery? My flexibility in that knee seems to have been affected. Should I still push for the butt-to-ankles depth or would I be asking for trouble? Comment #93 - Posted by: Nick at May 10, 2006 2:19 PM205x5 bw 215 lbs, 25% bodyfat Comment #94 - Posted by: kc at May 10, 2006 2:19 PMworked up to 315, so much oly training I need to do this lift more often, not used to the load positioning. Also did the CF challenge #2 w/47.5 DB 39 sec. BW 183 Comment #95 - Posted by: dan colson at May 10, 2006 2:29 PMBW: 175 135x5 5*205 Squat stations at the gym were full today so I decided to do a WOD I missed last week. 10 sets x 10 reps of pull ups and dips. Completed in 26:01 using gravitron 65lbs for first 2 sets 135 x5 Best squats ever. Really pleased with this. Bodyweight =137lb Comment #100 - Posted by: markb at May 10, 2006 2:45 PMExecuted this WoD following having done yesterday's Cindy WoD. BS: 135, 185, 185, 185, 205, 205, 225, 225, 245. Have lost a great deal of capacity in consequence to the past weeks' severe cold virus episode, and general time off of CF. Comment #101 - Posted by: Brand at May 10, 2006 2:46 PM1 mile run warm-up "cindy" 9 rounds followed by today's wod: 5-95 135 no barbell today did weighted pistols instead CWw/u Minor-league showing. Have a good day, everyone Comment #105 - Posted by: Mark Sampson at May 10, 2006 3:03 PMbw 180 Decidied to check my ego and focus on form. I was very happy with my form on every rep. The last rep was a new PR for how deep I went and my form was slightly off but all in all a good day. 5-135 Will go heavier next time Comment #106 - Posted by: damian at May 10, 2006 3:04 PM197,221,231,236,241,251,261,265,270 Comment #107 - Posted by: OPT at May 10, 2006 3:06 PMGym still closed so I went back to "my" park and did: For time, 5 rounds of: 400m run 5 rounds in 19:22 Not bad - I liked it. Comment #108 - Posted by: kevin g at May 10, 2006 3:11 PMBS: 125/135/145/155/175/195/205/215/225 Press: sets of 5 75/85/95/105/110 bwt 175 Comment #109 - Posted by: Parksurg at May 10, 2006 3:20 PMWOD... 135 x 5 Getting stronger, but just gradually adding weight and depth. Will be hitting 1RM and new PR on my last set soon! BW 115lbs 95lbs x5 Had to stop. Too scared to go heavier without a spotter:) BWT-205 then Power Clean BW: 165 5x225 all weight in pounds bw 177 5x 165 5x 155 I forgot to post last night, 19 rounds for "cindy" 215x5 Not too bad, haven't done heavy squats for a real long time. Comment #117 - Posted by: That Guy at May 10, 2006 4:14 PM135,185,225,245,275,295,315,335,345 Comment #118 - Posted by: Junior at May 10, 2006 4:16 PMAs Rx'd 145,165,185,205,225,235,245,250(failed) 190 X 5 deep Comment #119 - Posted by: Fireman_rick at May 10, 2006 4:21 PMHey- CFWU x 3 Jump rope, HSPU, dips and 4 x 250m row Good luck in your training, -K bw: 182 5x225 At this point I felt a slight twinge in my calf, so I backed the weight down and sat in the hole for a two second count before coming back up. 1x225 made it up to 318 lbs. for a PR first post in about a week, job called for a few days, hate that I missed out on some of the workouts. Comment #122 - Posted by: Glen at May 10, 2006 4:45 PMcfwux2 cfwu then bw=190 5x185 all squats full parallel bw=190 5x185 first few were to ankle height,middle was past 90 degrees, last one was back down to full squat. Since hurting my elbow the I've only been doing these types of WODs. Wow I miss doing the full workouts! Bar(45) x 5 Abreviated Burgner Warm-up First WOD
missed the d/l WOD the other night, and shoulder can't stretch out for back squats, so 175# trap bar d/l: Reps in 20 minutes 5x 154 (70kg) Second ever WOD so started light because I could still feel yesterday's effects from Cindy's BW squats. Ended up doing a extra rep at the end to hit 1RM. Ended strong - think I might have been able to start around 220 and ramp up from there. Felt much more comfortable with this WOD than I did with my weak performance in Cindy (13 rounds). Comment #133 - Posted by: Sam_M at May 10, 2006 5:24 PMFirst time attempting max squats, I didn't have the luxury of a spotter so I didn't over do it. BW 150 lbs 5x 110 (could have gone heavier here) After that did "Helen" in 11:43 seconds. Comment #134 - Posted by: Shawn B at May 10, 2006 5:37 PM5 x60kg 5x135 Darrell Comment #136 - Posted by: bingo at May 10, 2006 6:01 PMEnded up doing Angie; 27:46. Shoulder still not close to 100% for pullups (meaning 100% of the 90% it was...) Comment #137 - Posted by: Steve Seckinger at May 10, 2006 6:08 PMBilly- 135, 135, 185, 205, 225, 225, 275, 225, 225 5x255 shouldn't have failed, should have been concentrating harder Comment #139 - Posted by: a noble at May 10, 2006 6:09 PM95,115,125,130,135,140,145,150,155 all #'s Any tulsans out there? Comment #141 - Posted by: pam at May 10, 2006 6:12 PMGroup Moffett 2 4 rounds for time of: 400 meter run Total time here in the Florida HUMIDITY is 19:20:87 Comment #142 - Posted by: Adrian D at May 10, 2006 6:12 PM198bw This was after work. At lunch it was 5.2 mi. hill run. 5X135 5x135 Had some pain in right knee so went a little lighter than I should have even though the pain did not seem to bother me while I was squating. Comment #145 - Posted by: John N at May 10, 2006 6:21 PMBack Squat: 127 x 5 5 x 135 Has anyone ever experienced their hip popping when doing heavier squats? This doesn't happen all the time, but every now and again in the beginning of my squat workout, my hip will pop one time. The joint does not grind...it's just one pop. The next day it is usually sore for about 24 hours then it's all good. Any feedback would be appreciated. Comment #147 - Posted by: Huff at May 10, 2006 6:26 PMBW: 185 Forgot the rep progression, did: OK, the Eleventh Way to get kicked out of (or terminate membership at) your gym: Get in a loud argument with the muscle headed kid who is hogging the only squat rack, won't let you work in, and tells you to get out of his gym. All verbal as I walked away until he starts after me. When I literally went nose to nose with him and pushed, he had no strength at all and backed up. Then I left. 155-155-155-165-185-185-185-185-185 I might have mistake my 2nd through 4th sets, I was squatting lower and lower to test myself, making it more difficult. The last 2 sets more negatives, but, thankfully, I was using a squat rack so when my legs failed I dropped down the last inch to get the barbell off my back. This was a killer for me because I don't think I have ever squatted lower this time around before. Comment #151 - Posted by: Joe at May 10, 2006 6:51 PM5-135 185# 135-5 Checked what I did on April 24..... maxed out at 180. Crossfit Rocks! Comment #153 - Posted by: wink at May 10, 2006 7:25 PMAlmost as RXed. Misread instructions and did 5-2-2-2-1-1-1-1-1 BW: 175# 95#-115#-135#-155#-185#-225#-245#-265#-275# Tied previous PR of 275# from 2006-03-27. Nice and deep on all squats. Felt like i might have been able to eek out another single with 5# or 10# more. Comment #154 - Posted by: john v. at May 10, 2006 7:25 PM225 X 5 KT: 5x85, 3x95, 3x105, 3x115, 1x135, 1x145, 2x145 Ali: 5x45, 3x65, 3x65, 3x65, the 1's x65 didn't think it was hard to begin with, but at the end- loved the challenge. Comment #156 - Posted by: ktlee at May 10, 2006 7:36 PM5 x 20kg
155x5 CFWUx1, assisted pull-ups with theraband First time with back squats but felt I could do more than broomstick, so went light and focused on form. 5-3-2-2-2-1-1-1-1-1, max weight 50 pounds, squats to parallel, legs wide with feet angled out as in the recent Crossfit Journal. My legs are already quite sore, right more than left -- which is great, since the right leg has been weaker than the left since knee surgery years ago. Yay for starting to make up the difference. One of my department members has a reputation for being a "freakishly strong" fitness nut. I didn't know what weight to start with for a back squat, so I asked her what she uses, and she asked about my form. I showed her, and she said, "good, that's a deep squat." (It was parallel.) She asked about CF, and I told her to come here, and described Cindy. She said, "what do you do for cardio?" Heehee. I wish she could meet some of you. Given my current level of fitness, I am perhaps not the best spokesperson. Comment #159 - Posted by: Brooke at May 10, 2006 8:04 PM5x115 Finished off single rounds with a total of 330lb back squats probably could have gone higher i think Comment #161 - Posted by: Franz at May 10, 2006 8:14 PM205 x 5 ************************************************ As rx'd, thighs are still screaming from Sunday's marathon. 155(5), 165(3) 175(3), 185(3), 195, 205, 215, 225, and 255. ************************************************ Comment #163 - Posted by: Danny T at May 10, 2006 8:23 PM5/70 will do tomorrow. saw doc today about bitten finger. Comment #165 - Posted by: John Seiler at May 10, 2006 8:24 PM5 x 185 stuck in a hotel room traveling, so had to improvise but I kept with the 5-3-3...spirit: 2xCFWU 5x225 8x60lb Dumbell Bench Press BW:215 2xCFWU 5x225 8x60lb Dumbell Bench Press BW:215 BW 175 3x135 Out of shape and sore from WOD done out of order CFWU -dips and squats 5xdips/10xpushups 5x for time: 2:00 135x5 Substituted overhead squats for back squats. They're much harder and they force me to use better technique. I've only been doing crossfit a couple weeks and I have a couple of herniated discs in my back, so it seems like a good idea until I've gotten my form a bit better. Comments on this approach are welcome. Anyway, measurements in pounds/reps: BW 70.7kg Did this from memory and screwed up the reps but I was close. BTW=152. All squats to 10" med ball. -D. Comment #175 - Posted by: Dan Silver at May 10, 2006 11:35 PM.5 mile, 4:20
30kg * 5 Not very good, but I was tring to build up to find out what I can do. I think I need to look at my form on the squats. BW=140 bar x 10, 65x5, 95x3, 115x3, 135x3, 155x1, 185x1, 205x1, 225x1, 225x1 (PR) Comment #179 - Posted by: klr at May 11, 2006 4:16 AM20 minute bike and CFWU 135 135-185-205-225-245-255-275-295-300 Comment #181 - Posted by: Tom O at May 11, 2006 4:44 AM155X5, 185X3, 185X3, 205X2, 255X2, 245X1, 255X1, 260X1 AND 270X.25 Comment #182 - Posted by: johnp at May 11, 2006 4:58 AM46 Y/O As Rx'd with A2A squat (big difference) I only have DBs, so I couldn't laod enough weight for those low reps, so I did sets of 6-7 with varying stances and speeds. Comment #185 - Posted by: MG at May 11, 2006 5:20 AMcfwu x3 Back Squat 5-3-3-3-1-1-1-1-1 reps Chris: Julie: 5x185 bw 142# BW = 141 5-95 Form and depth felt good. 5 - 110 Bw- 195 3xcfwu 55x5 Truncated as I was short of time and did it after 060511 snatch WOD. 3 x 135 225x5 5x95 5 x 60kg bw 80kg Comment #197 - Posted by: peter h at May 11, 2006 12:19 PM5x135 5x135 400m interval runs x 6 with 2min jog in between intervals. Then backsquat: bodyweight = 135 135lbs x3 Big time PRs here. Been a while since I've done squats, but very happy with the results here. Comment #202 - Posted by: David Knutzen at May 11, 2006 2:58 PMWorked on olympic squat form A day late, as usual. Age 60, bwt 285. Could have gone havier. next time, start about 220 and go up. Comment #204 - Posted by: peejay2 at May 11, 2006 3:24 PM5x185 5x85 Sub 5x5: ME Back Squat, not the best results after Cindy. Legs not feeling very strong. Comment #208 - Posted by: Andy Shirley at May 11, 2006 7:04 PMSteve: Sabina: 135x5 BW 175 CFWU x 3 (-BEs & Squats) Squats MAJ N: 225/275/275/275/275/295/315/335 Comment #213 - Posted by: Team Baghdad at May 11, 2006 10:46 PM225 X 5 bw 80kg M: 5x65, 3x95, 3x95, 3x95, 1x115, 1x120, 1x120, 1x120, 1x120 R: 5x135, 3x185, 3x185, 3x185, 1x195, 1x205, 1x215, 1x220, 1x225 Comment #216 - Posted by: Michelle at May 12, 2006 4:05 AM5x135 11MAY2006 cfwux3rds 5 x 135 age:52 BW:205 finished with 20 reps at 187lbs
form is lacking, should have started lighter. Couldn't get A to A on the 3rd set of 3 or any of the single sets. bwt: 195 5xFront Squat, 5xOHS, 5x BS for warm up w/Oly Bar 5 x 195 better late than never Comment #223 - Posted by: gbass at May 12, 2006 12:26 PMBW 225 245x5
did this yesterday, but forgot to post. 5 x 185, 3 x 205, 3 x 215, 3 x 225, 1 x 235, 1 x 245, 1 x 255, 1 x 265, failed @ 265. Comment #225 - Posted by: Paul Si at May 12, 2006 1:45 PM135x5 Warmed up then 225x5/275x3/285x3/295x3/305/315/325 only to parallel/315 Comment #227 - Posted by: AJonusas at May 12, 2006 7:33 PM185x5 cfwu x 1, then as rx'ed 5x70kg 5 x 95 Gotta be careful with squats. Comment #230 - Posted by: Ed T. at May 13, 2006 3:24 PM5 X 265 Felt good!! Comment #231 - Posted by: Mark Pushinsky at May 13, 2006 4:34 PM135/155x3/165/165/165/175/185 most I wanted to risk without a squat rack or spot Wu-20 min light stair climb 10 at 10 10 at level 6 5x185 Working on form now that I've read Rippetoe's "Starting Strength": 5x45 1st WOD - played a little catch up and did 10 rds of Cindy in 8 mins. Had to stop and run some errands. Came back at night and did squats. 2nd WOD In kilos: 5 x 40 Butt to ankles. last four worked on getting all the way down. felt really good about technique. Hello everyone! This is the first time I've done backsquats since I corrected my form. I kept the weight down at the end to make sure I was getting it right. I think I prefer front squats now. Weight in KG: 50x5 London Crossfitter! Comment #237 - Posted by: Lorenzo F at May 15, 2006 2:50 AM5x60kg In kg. 5x90, 3x100, 110, 120, 1x125, 130, 135, 140, 145. Comment #239 - Posted by: John B at May 15, 2006 5:58 PMNo racks so did bottom-up front squats off sawhorses. 5x120 135, 185, 195, 205, 225, 235, 245, 255, 260. Comment #241 - Posted by: morisong at May 16, 2006 4:52 PMPost a comment
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