Just had a feeling it was Back Squats. "Yum, yum, yum", said the big hungry bear. Heck, I'll say it too.

Skip,
You are the man bro! Missed you at the last cert, but glad to see that you are out there kicking Arsss!

Oh yeah, I like the girl on the left checking you out. =)

happened to do something very similar today...

bw = #163

back squat
5 reps @ 95
5 reps @ 145
5 reps @ 195
5 reps @ 245
5 reps @ 295
1 rep @ 345 (pr)

Started the day with a little shoulder work.
Shoulder Press: 95/115/135(PR)/135(F)/125
Push Press: 135/145/155/165/145
Shoulder Press: 4x5x115, 2x115
No push jerk today, right wrist is still jacked up.

Back Squat
185-195-195-200-205-205-205
Probably could've done more weight but definitely would've sacrificed form.

Today's high: 112

A question about today's "Workout of the Day"...

I'm I to read this as doing 7 single "Back Squats" with a rest after each one?

I've been checking around the site (including the description in the FAQ section) but this still isn't really clear to me. I also was not able to find a description of this type of squat on the exercises page. Any help would be appreciated!

PS: If my understanding is correct, what's the recommended rest interval?

Sorry, that question was supposed to read "Am I to read this as..."

Not "I am I to read this as..."

Thanks again!

Kevin#8
Thats Right,7 sets of Singles with Rest inbetween,most use 2-3 minutes.
You are looking to go for Maximial Loads(in good form) or ramp up to an relatively Heavy weight with good form.
Warm Ups are for you to decide or you can follow the Offical Version.
Hope that Helps
A

Skip, classic CF pose. How long did you hold that for? Excellent stuff.

Relieved to see a pure strength based workout after the Filthy Fifty yesterday. My abs have been aching all day.

Thanks for the quick response.

I'm just getting started with CrossFit so I'm trying to make sure I understand the WODs as they are posted. Then, following the advice in the forums, I'm just going through the motions until I understand the proper form to be used.

Kevin, the words "best shape of my life" are just around the corner. If you need advice on form, there have been some really useful stuff in recent journals. I think it was May that had a really good article by Mark Rippetoe on squats.

I have recently discovered the value of the frame in the gym that has two parallel bars that can fixed at any given height to catch the weight in the event of failure. You can set them to just the right height so that your upper legs go parallel to the ground before rising. It will allow you to work to failure with safety. Good luck and welcome on board.

can't remember all the weights but 450 was my top set.

HC- That's a nice # to finish with. Nice work.

Steve HB- If I get some Balut you better believe your joining me for some.

Vince- Sounds like a party could be in the works.

steve- get some balut go again! it can coexist with the zone....

Gah - was going to skip the WOD today, as I have just got back from sparring training. But I dont want to miss squats, even though I'm not that good at them.

Just curious guys, when preparing for a competetion (MMA fight), should I adhere to the WOD or should I modify some things, for conditioning purposes. I'm about 3 weeks out and I was thinking of using more of the couplets and triplets and less of the 1-3 rep max workouts. Your thoughts and insights are greatly apprecitated.

17 mile ride this morning, then:

185-205-225-245-275-295-315

Time for the Original Pancake House....

This was cruel after yesterdays filthy 50. My gluts were burning.

5x135
1x245
1x225 7 times good depth and form

135/185/215/225x4
I love it!

I am a complete newbie here. I am assuming a back squat is a regular squat with barbell on shoulders (there are no definitions listed of this one), but what is the 1-1-1-1-1-1, and so on, count??? Thanks to anyone for ANY help!!

Tami,
Yes squats with the bar on your shoulder as opposed to front squats with the bar at your shoulders in front.
1-1-1-1 refers to the reps in each set:
so today is one rep/ rest, one rep/ rest
seven times.
The idea is to make each set hard and the last set your max (using good form).

ratt

Down south in Akumal Mexico, just found acess to a computer, looks like I missed some tough wod,s. Just checking in, I am headed out to another dive trip, the reefs down here are great.

I haven't done Back squats in a while so I started low just to make sure I have good form.

BWT 235# age 37

135
185
225 Bad form
225
255
275
Ran out of time

What is the difference...if any...between a push press and a thruster?

Thanks for the help.

As rx'd
BW 188 age 37
run and CFWU to start

#1 - 100kg (220#)
#2 - 100kg (220#)
#3 - 110kg (232#)
#4,5,6,7 - 120kg (244#)

Stopped short of PR but I wanted to concentrate on form and try to get as deep as possible. Still not perfect but getting better every time.

Followed up with Hang Squat Cleans at 40kg (88#) to try to learn form and technique. Then ran home.

Sam

Scott - The depth of the squat. Push-press = little dip of the hip and drive. Thruster = full a-to-a squat and then lock it out overhead.

DL today 315 for 10 sets of 3 reseting back after each rep. Really concentrating carefully on my form.

Had to use dumb bells as gym doesn't have squat box so poor upper body strength played havoc...

2 x 30
2 x 40
2 x 50
2 x 60

Have to say that it was painful after yesterday's Filthy Fifties ... my back side is in pain!!!

Happy Saturday!

Comment #18 - Posted by JustinC

justin...we've been working with several mma competitors here at crossfit denver with some really great results! we utilize the principals of the wod, i.e. specific combinations of gymnastics, weightlifting and metabolic conditioning in conjunction with the skill training they are working on (grappling, bjj, striking, submissions). within 4 weeks of a fight, we scale back the real heavy stuff to avoid injury. many of the workouts look similar to fight gone bad with multiple movements rapid-fire 3 - 5 minutes with 3 - 5 rounds frequently with sprawls, shadow-boxing, heavy bag work mixed in.

obviously there are many success stories combining mma and crossfit so hopefully we'll here more from others. also check the message board.

#18 Justin

I reckon it's a little close to be working on maximal lifts - so maybe concentrate on local muscular endurance exercises that suit your preferred techniques and ranges.

Squatting at home today - so no spotter
30
70
110
135
155
180
200 - start at 110 next time

225
235
245
255
265--ugly!
225
225

topped out at 325

afterwards BB snatch and OH squats

275
315
335
365
385
405
405

Chris:
185,185,185,205,205,215,225(pr),235(pr)
I'm afraid I had more in me. The extra rep was just an exploration. Thanks to Mark Rippetoe's article in CFJ I put the weight on my back instead of my neck. Made all the difference in the world.

Julie:
Walking lunges with 2 10# db's. 5 rounds of 40'.

BW 165
225# x 1 x 7 sets

BWT-180

225x3/280/295/315/325/335/335(PR)

On set six was a little shallow, so loaded up and tried it again....

Dorie
115*3/135/145/155/165/175 miss/170 (PR)

BW 190-195
315(PR)
Also did the world's ugliest muscle-up yesterday. Do they count if you manage the transition one hand at a time?

rob bwt:243 225x5/275x2/315/335/335/315x2/315x3
the 335 was parallel
travis bwt:244 185/205/205/185failed/135x3/155x3/155x3
i started out not going past parallel, the failed attempt was @$$ to ankles and i got stuck at the bottom, so i dropped weight and tried to go as low as possible, i really need to work on my form

275
300
315
335 (previous pr)
350 (pr - but depth not perfect)
315 (excellent depth)
315 (excellent depth)

No good spot in gym so couldn't push too hard over 350, although it felt good

Can't stop thinking about that Original Pancake House now!

205/ 205/ 225/ 275/ 275/ 285/ 285

Solid form; deeper each time this comes around. Thanks HQ.

B. Squat
205, 255, 275, 285, 295, 305. 310.

Missed ystd and in need of met-con today. Did Chuck's 50:
42and change.
Will do squats tomorrow.

135x10, 185x5, 225x5, 245x3, 255x3, 275x2, 275x2
couldn't get low enough as I wanted as weights went up b/c of left knee...

WU 1/2 mi. walk on treadmill
WU squat with oly bar x15 reps
WU squat 85# 10 reps
WOD
135
185
205
225
245
245
245
Good form almost a to a

51 y/o, 150lbs.
135
155
165
175
185
195 (PR)
200 (PR)
5x135

Age 30 (in two weeks), 148 lbs., and not a very experienced "squatter".

155
175
185
205
210
215
225

Not too shabby, I guess.

BW 153#

145#
150#
155#
160#
165#
170#
175#

CFWU X 3 (+ push ups, - OHS on last set)

Wanted to drop the weights from last time and really concentrate on form. All sets A2A.

135/155/185/195/205/215/225

Can go a little heavier next time, but definitely had to focus on the last set.

Yesterday did modified WOD - Dan & Tauria both did "Threatening Thirties" rather than "Freaking Fifties" and were still wiped. Dan did about 37min and T did 34:19. Subbed GHD situps for knees to elbows. Both of us died on the burpees - T took 8 min and Dan took almot 10 min. Just dead at that point in the workout.

Today: Dan - age 37, bwt 246

135# x 4, 205# x 2 warmup sets, then:
225# / 245# / 265# / 280# / 290# / 300# / 310#, all deep, sitting on the heels. Little sore form yesterday, but felt good. The last rep was slow and almost stuck.

Tauria

45# x 4, 65# x 2 warmup sets, then:
85# / 90# / 95# / 100# / 105# / 110# / 115#, all below parallel and form gettin much stronger.

Peace, all, and thanks CF!

Thank, Lauren for posting the pic!!!

DJ-Thanks, bro! The young lady on my left is my step-daughter. Yes, she is beautiful!! (takes after her mom!!) We traveled to So. Cal. to be at and celebrate her graduation from CSULB. The pic was taken at Newport Beach.

Matt- I have not timed myself lately, but I can hold an L for somewhere between 60 and 90 sec. I only held that one long enough to take the pic. Perhaps 10 seconds or so.

My right wrist is fused in a 'solid' position...no flexion nor extension. It is fused in a straight positon and it does not move. Therefor, all of my L-sits, handstands, push-ups, etc, have to be performed on the 1st 2 knuckels of my right hand. The point being, I am supported on my knuckles on that rock, and it did not 'give' at all!! 10 seconds or so was definitely my max.

185/205/235/255/275/285/290

bw 204

325-335-345-355-365-375-375

legs smashed from yesterday...

225
275
295
315
335 (failed)
225x3
275x3

315, 325, 335, 345, 355, 365, 375,

Bobby im gonna get 10 more pounds then you today if it kills me!!!!

i am weak and must work on this

bwt 172

175/195/215/235f/195x2/195x2/195x2

cfwux2
bw:167
a-to-a
215,215,215,215,220,225(form got sketch),225(bad form),220

post wod: squats@155 and worked (using the term lightly) on my form for the snatch using the bar. still need to work on shoulder flexibility/ stability.

question: when i got to 225 my knees would come together a little when i was slightly above parallel while coming up from the bottom position. are there any secondary exercises to help stregthen this part of the lift or should i just drop some of the weight and work on keeping my feet and legs square?

B2A BS 7x1

After the melt down yesterday I decided to work butt to ankles and not try for a PR. Surpisingly I got close. No belt, no wraps.

275/305/325/345/365/385/315x2 with a big pause at bottom

BWT=275#

bw = 165

275 x 1 x 3
285 x 1 x 4

all butt to heels

bw:225
front squat smith machine @ 255
No squat rack at the station and not enough wieghts for the backsquat.

Can't squat right now. Rehabbing knee.
Did rehab workout in AM, did 21,16,9 reps of single arm db swings and renegrade rows in 10 minutes in the afternoon.

Looking good, Skip! You mean you didn't pull that through into a handstand?! ;-)

It's also cool to see that the fused wrist bones aren't a reason for not "getting some"!

5 x 70kg
1 x 110
1 x 120
1 x 130
1 x 140
1 x 145
1 x 150
1 x 150

1/4 mile warmup and cool down,
3 x 10 GHR, 15 situps on GH touching floor.

A bad kneee prevents me from doing heavy back squats, so I experimented with overhead squats.
115x3
135x3x3
155x1

181 lbs., 41 yoa

205,215,225,rest were 235.

Have a good day, all.

215/235/255/205/235/255/255

cfwux3rds pushups,ohs,dips,flutter kicks,back ext x15 pu's 10 (1,2,3,4) 15 (5,4,3,2,1,)x1
and samson stretch
bwt 235
squat 135x3,185x1,225x1,245x1,265x1,285x1,305x1,315x1
new pr with the form recommended by mark rippetoe
still need to work on flexibility though

It's humbling to go all the way down to a2a. I can only move a little more than half as much weight as I could stopping at parallel, at least until my form gets better.

Did 185/205/225/205/205/225/225/205/205/225 trying to work on better form.

parksburg, comment #58, Name, or town in PA?

CFWUx3 (75#assist pu/dip)

Did 45/55/65/75# as warmup, not that I knew it at the time.

85/95/105/115/125/135/145

Never done these before, so I guess that's a pr. Didn't think I could do any more than that weight at the end.

Then worked on OHS and HSC with bar; 10OHS/10HSC/10OHS. Plenty for today, I am still tired from yesterday.

236,241,246,251,256,258.5,261.

Need to get back at the squats, wha?

205
225
225
225
215
215
215

bw-201

cfwux2
135x10

wod
185x1
205x1
215x1
225x1 pr
235x1 pr
245x1 pr (got it but def. couldn't have done more without spotter)
205x2

all reps as a2a as i could get. good workout.

MC

BW : 67kg

Warmup, dynamic stretching, CFWUx1 (less Samson)

40,50,60,65,65,60,70(fail),65 kg

Had to remove one hand and lean on the squat rack's safety bar to get up on the last but one attempt. Must have been an interesting sight as I had the rest of the weight being balanced by my other hand on the back...

Finish by streching and cooldown.

65lb
65lb
75lb
95lb
115lb
125lb
135lb (PR)

franz..

lets see those numbers..

95
115
135
155
175
185
195

26 bw200

did CFWUx3
245
275
295
315
335
355pr
315

finished with front squats 135 2 sets of 10

CFWU with oly bar good mornings and oly bar back squats subbed in for BE and OH squats
146
157
168
179
190
195 PR
195

BW: tub o' lard

Warmup: air squats x10, 45x10, 135x7, 155x5, 185x4, 205x3, 215x2

Workout: 225 (old PR), 225, 225, 235 (PR), 235, 240 (PR), 240 (fail)

Did a few more reps with 135 after that, but I didn't keep count. 135 felt silly light, though. Can't believe I was struggling with that much weight two months ago.

Love back squats. Just love them.

225#,235,245,250,255,245,235

Decided to post for a change.

Squat day for me

Morning, Back & front
245 for 10
265 for 10
285 for 8
305 for 8

Front
180, 190, 210, 210 all for 5

Afternoon, Overhead Squats
135, 145, 155, 165, 175, all for 5's

Steveo

WOD
Bike 5 miles to gym
CFWU x 1 round, 10 reps per exercise
135# back squat x 10 for warm up
225
235
245
255
265
275
225 x 2
205 x 3
195 x 4
185 x 5
175 x 6
Biked 5 miles home

bw 90,2 kg
70-90-110-130-130-130-130
could not get myself to go heavier, wel at least I got a solid 130kg

extra triplet:
single under 100x
HSPU add 1 rep each round
1 leg squats L+R=1 3x
5 rounds, at the end turns out I forgot to turn on my stopwatch. Was a nice training

have fun, Johan

I'm loving this stuff. Finally met another crossfiter here, too!

BW: 190
Age: 25

WOD: 295, 295, 295, 295, 295, 295, 295

Then I went outside and did some gymnastics stuff in the grass. Does anyone have any good ideas on how to get started with tumbeling exercises?

3x135 WU
3x225
1x315
1x335
1x345
1x365
1x375 PR
1x385 Failed
1x315

BW-201 6'-4" 49YO
135x5
185
195
205
225
245
255

no filthy 50 or back squats; back on disabled list.

KBS:
halos: 26x10/10
slingshot: 26x10/10
bottoms-up c&p: 26x5/5
hot potato: 35x20
tgu: 26x1/1, gusu: 18x5/5 (shoulder still not liking tgu)
snatch: 26x30/30
rolling alt floor press: 35sx10,10 44sx8,6

passing ladder:
10...1 double 44# swings alt with
1...10 double 35# clean & press
[14:01] (down from 16:20 last time)

instead of wod

5k Memorial Run - Platoon formation
in memeory of LAPD officers who have made the ultimate sacrafice

followed by 1 1/2 hrs yard work at K9 training field in HOT sun!!!!

in memory of our fallen heros

Started my day with an excellent two hour jump clinic run by Jon Hinds of the Monkey Bar Gym. Basic jumping technique followed by double and single foot layup drills, kangaroo hops and broad jumping. Resisted jumping drills and speed jumping after the basics along with balance/stability drills and tips to correct alignment and posture problems (I have many of those!). This was an excellent "hands on" clinic; I've definitely got a lot of material to work with. I'm already lower leg sore; my calves and ankles aren't used to working so hard!

Buffalo bar butt to ankles depth beltless back squats:

185/195/205/215/225/235/240 - New PR for back squats at this depth. Felt crisp and strong; probably had another 10# with this depth. Lower legs feeling a little to shaky after the jump clinic to attempt 250.

225 to 285. Tried 295 - HA! Maybe next time.

As rx'd BW = 185 lbs

225 / 255 / 285 / 305 / 325 / 335 / 345

used a belt after I went over 300 lbs and had a spot on the last one.

221,241,251,261,265,270,275

Back Squat:

177 x 1
197 x 1
217 x 1
227 x 1
237 x 1 (tied pr)
227 x 1
227 x 1

I almost got stuck on the way up at 237 lbs.

27 y/o 170 lb 5’10” approx 12% bf
Warm up: Squats 10, 10, 10
Back Squats:
45lbs x1
65lbs x1
75lbs x1
85lbs x1
95lbs x1
100lbs x1
100lbs x1
3 minute rest between each set. All done ass to ankles depth. Getting used to going deep, felt good!

I can finally say as rx'ed!!! :)

As rx'ed. 24 lbs, working on form.

This was after an hour of cardio kickboxing, and have another MA class for 1.5 hours this evening.

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

As rx'd (bw: 172):

185
195
205
215
225
235
245 (PR)

Start higher next time, Danny.
*************************************************

WU with samson stretch and snatches with oly bar.
WOD Back squats
95# x 5
115# x 5
125# x 5
135# x 5
155# x 1
175# x 1
195# x 1
215# x 1
225# x 1 PR
4sets air squats of 25 reps
Clean and Jerk
65# x 5
85# x 5
105# x 5
145# x 2 attempts fail
one mile run
rest
Loving everyday

Did Murph today as a group work out. First time in San Antonio! (59:10 min) Might catch today's WOD on Monday.

As rx'ed

315 / 335 / 335 / 355 / 335 / 345 / 345

Jog .5 mile to track
Sprint 10 x 110 yards - 45 second rest intervals
Jog .5 mile back to gym

Hi all,
Sam M #27, you mean 242#'s and 264#'s for 110 and 120 kg respectively.
Fun, yesterday
{Walk, lunge 120'; DB curl & press (35#er's)x15; Pull-upx15; Rope jumpx150; and Push-up (W/ basketballs; feet elevated 8")x15}x4.
Duration 19:38.
DL's and PP's tomorrow...

Just had my Elite rings delivered today so I had to try some of those exercise instead of the WOD. Managed my first muscle up on the second try, although I couldn't manage another one no matter how hard I tried. It was an out of body experience to finally get one.

bw 195
135-135-185-225-245-245-245
Full bottom position squats, calves to hamstrings, pause at bottom, good control, good form

crossfit@rawc.org

Age:42, Wt:180

1/2 mile warmup on TM (4:33), situps, dips

175
205
225
235
255 F
245
250 F
250
245 F
235

On all of these weights I went quite low, touching the safety bar in the rack that was positioned well below a thigh-parallel height. On each of my 3 failures I ended up just dropping the weight onto the safety bar. I got some looks from the other gym folks, but it wasn't the end of the world. It had always been a fear of mine to embarass myself by dropping the weights, and consequently it kept me from going very low with my squats. I consider this a major breakthrough and will now probably just randomly drop weights for the fun of it.

Warm-up
Burgener warm-up
Samson stretch
10 OHS w/PVC
5 Back squats 25lbs
25 Abmat sit-ups
5 Back squats 45lbs
5 dead hang pull-ups
5 Back squats 65lbs
5 ring dips
5 Back squats 70lbs
10 push-ups
2 Back squats 75 lbs

WOD (all squats to 12 inch box)
80,85,90,95,100,105(old PR),110,115(PR)

skip rules

Burgener Warm-up

WOD
DJ 225-245-265-285-305-325f-325-345f
DJD 225-245-265-285-305-325-345-365f-355(Ass-2-Ankles)

Bench Press
DJ 205-215-225-235-245-265-295f

Though my knee is feeling it from the ass-whoopin I received at the hands of yesterdays WOD, I still was able to reach my PR of 325. Probably could of got 345 had I not held for a split second at the bottom before going deeper. I lost my momentum. DJD was going A-2-A on all his or else he would of been way heavier then I. Mine were all deeper then parallel.

We decided to throw in an extra slow lift per week. Today we did the same workout, but w/Bench. I've only benched maybe 10 times in my life. So this was the first time I went for a max. Minus the one time I did in High school to prove I could lift a weight. Once again, the iron taught me a lesson. I went for 295 instead of being happy going for 285, the next weight up. Almost got it, but had a little help from a spotter. Oh well, I'm still stoked.

Vince- I heard that Balut is Zone friendly, and great after a workout to recover. We really need to bring some out for SteveHB.

Get some, Go again!

115
135
145
155
165
175
180 Fail

Livestrong!

I am a day off. I ended up doing Friday's WOD today. 34:25. Thankfully we had no calls at the firehouse during my recovery-OUCH!

100 (Kg)
110
110
100
110
110
110

BW 174 Lbs

Matthew 38/77.6kg/9.9%, maxed out at 105kg, upper leg parallel to ground. Just short of PR of 107.5kg. Failed on two attempts.

90kg,100,110,115(PR),115,100,90kg

1 rep max's.Nearly got stuck on the 115kg.Happy to get it.

Worked my way up to 205. Needed help on 210. This is the same top weight as last time, but this time it was a real squat, below parallel, rather than a 1/2 squat like last time and this time my legs were trashed ahead of time.

Age-50/BW-245 (never should have weighed after those two retirement parties). Pushed this one (225/250/275/300/325/350/375 and 400). No butt to ankle, but pretty good ones.

WOW!! that photo is awesome! GREAT inspiration!!

--z--

Deep squats
185, 205, 225, 245, 255, 265, 275, almost @ 280.

Today is long run day so no WOD. Will make up the squats later.

CFWUx3

8-mile run, easy pace. 1:20 with some good hills.

5k run in 19:13

225
245
255
265
265
275
245b

135
155
165
185
155
155
185

I was already hurting from the filthy fifty and an hour of grappling training.

245
265
285
305
325
345
365

195
225
240
250
265
270
275
Would have liked to go a bit heavier, but lower back was not into the idea. I gained my senses before I ended up injured and still had a good effort.

Warmup with 135 and 185:

225/275/325/365/385/400/410, then 3 minutes of jump rope and 3x10 handstand pu (against wall)

age 36, bw 215

CFWU
Back Squats:
45x5
95x5
135x2
185x2
205x1
225x1(bad form, not parallel)
205x1
185x2
135x5
95x5

I need to work on these!

Carrie- thanks! There is no reason nor excuse for not 'getting some'.

Greg- Thanks, Bro.

The compliments coming from both of you means alot!! Both of you have inspired me! Wow! What a community!

Matt McKinley:
BW 165
245,245,245,250,250,250,255

Stephen Sengebush
BW 175
245,245,245,250,250,250,255

30 min stationary bike warm up.
135x10
225x5
275x3
315x1x7
I hurt my back last week doing the deadlifts. Did not want to go crazy.

ROM work
SunSalute x 2
CF WU x 1 (light on squat reps)

BackSQ
Bar (20lbs) x 5
120 x 3
170 x 2
190 x 2
210 x 1
220 x 1
230 x 1
240 x 1 PR
220 x 1

Then swam some lap at the community pool.
J

BW: 211 (lost 22lbs. since starting CF and modified zone diet in February)
age:43

60kg/132lb
90/198 past parallel
110/242 past parallel
140/308 past parallel but not deep enough
140/308 squat to 4lb ball
110/242 to ball
110/242 to ball

Man, I'm pretty excited about getting down to the ball. Thanks for coaching me Dan MacDougald! Had meniscuss knee surgery last August. Before Crossfit I couldn't do jack with the squat. Everyone told me to lay off the squats with weight. Man, my knee has not felt better or stronger in years! One, day I'll get down to my ankles!

135, 185, 225, 245, 255 (nearly dumped it), 255, 265

Back Squat: 275,305,315,325,335*,315
Front Squat: 205,215,225,205
* = PR
Stopped at 6 BS; right glute very tight from yesterday.

wt: 300'ish

warm-up: overhead squats 3x10 w/broomstick

back squats:
135x3
185x2
225x1
275x1
315x1
345x1
365x1

glute/ham sit-ups 3x10

bw:191 39 y/o

5 K (~85%): 25:05

Could not make it to the gym today. I used wieghts at home.

50 with 135lbs. The did incline dumbell press with 100 lbs.

275, 295, 315, 335, 335, 285, 285, 285
Form at 335 was bad (I think I misloaded one side..maybe)
Dropped to work on form
Worked on Hang Squat Cleans to max of 215

BW: 170
315
345 F
315
325
325 F
315
315
315
315
340

CFWU x 3

135
135
215
225f
215f
185f
135

BW 70.6kg
60kg 3
80kg 1
90kg 1
95kg 1
100kg 1,1,1,1
75kg 5

Did 205# SB squatx25 reps. :14::30, broken into 18 and 7.

CFWU
135
155
185 x3
195
205
135

BW: 170

10k run for warmup.

185/205/225 x 5

Past 90 degrees on each.

In kilos:

50/60/70/80/80/77.5/75

could only go all the way down at 70

Worked from 185 to 240. Failed at 245. Squats to 10" ball. BW=150.

-D.

Hello everyone!

I (Christina) lost my results which I had written down. So this is what I remember. Form was pretty good on these butt to ankles.

Weight in KG:

70
80
80
90
90
95 (felt shaky on this one)
95 (Christina had to spot a little although i think this was more fear than being able to do this).

London Crossfitter!

an hour of flat-water paddling then
CFWUx3 (no squats +push-ups)
135,155,165,175,185,195,205

first time doing deep squats so i guess it's a PR.

ratt
47yrs
200lbs

Worked up to 135#. I think that is a PR>

205/215/225/235/245/255/265f

85/95/105/115/125/135/135

155/165/175/185/195/195/175/155x5
all well below parallel

bw 165#

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

terrible at squats need practice.

Day behind @ BWT 170#....

1. CFWU: x3 +pushups

2. Squats: 135x5, 185, 225, 225, 225, 225, 225, 225, 135x5

3. Tabata Rows C2: 15 mins

4. Farmer's Walk: 30 yards w/ 170# x3

Did this at home so - front squats 8 sets of 3 reps @ 135. Hip flexors hurting.

Practiced DL and OHS with light weight.

Then 30 minutes of Farmer's Walk and rock lifting and throwing.

60, bwt 281. In case there was any doubt, Crossfit works! Less than a year ago, my knees would buckle just going down stairs. Squats with much more that bwt were not happening. Today, after a few months of wod's(on & off):

220-240-260-270-290-300-310 All with butt to heels.

Thanks, guys!

215/215/235/265/265/265/265

295
295
315
315
335
335
345

285/315/345/365/365/365/365

Could have done more, but I was the only one in the gym. Needed a spotter.

oh boy.

135, 155, 175, 195, 215, 235, 235 lbs

Steve:
all squats butt to ankles
75, 95, 135, 155, 175, 175, 185
need to start at 145 next time

Sabina:
all squats on smith machine
50, 60, 70, 80, 80, 90, 90

No weights available today.
Subbed full rom one legged squats. Down to just below parallel for slight pause and up.
Brutal on the hammies.

Surfed 4 hours yesterday and 3 hours today...I'm TOAST!!!
Went light and easy because of fatigue.

135 x 10
225 x 1
245 x 1
245 x 1
255 x 1
255 x 1
245 x 1
225 x 1
135 x 10

bw 204
44 yr
135
175
185
205
225
245
265PR

375 for final sets of back squats. attempted 405 for final set made it a total of about 4 inches up then crashed in on the rack, almost made it. suprised with the weighted results.

Vacationing in Florida, so I was lacking equipment. Did 3 rds of 20 air squats and 20 walking lunges as a substitute.

185-225-255-275-295-305-315x2

185/185/185/185/205/205/205/205/205/205
(a few extra for not going heavy enough)

BW = 140

155/170/185/195/205/210/215

Done two days ago:
BW=137

55-65-75-85-95-105-115

Switching to the low-bar position made lifting higher weights so much easier. I'll definitely start around 75 next time.

Squats felt great this morning.
135,185,205,225,245,265,285

done 6/4/06
w/u 7x135
225, 245, 255(f), 255, 260, 265(f), 245
All squats below parallel & touching safety guards on side of power rack. Still feeling the effects of the filthy fifty a couple days ago even though I took a rest day yesterday. Thought I'd be stronger.

Back Squat 1-1-1-1-1-1-1 reps

1x65#
1x85#
1x105#
1x115#
1x125#
1x125#
1x135#

Notes: This was done on 6-5-2006

On 6-3-2006 at the first gathering of Crossfitters in San Antonio, did the following WOD:

"Murph"

For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Total time = 1:07:59

Notes: Did it "Cindy"-style with 20x(5,10,15) sets.

forgot to post this on Saturday:

no spotter, cage, or bumpers, so I motified it to

5x115
4x155
3x195
2x205
1x215

I would have gone higher, if I had the right equipment. Still felt good though!

135x5
1x185,195,205,215,225,235,245

Did this workout on 06/05/06. 11games of softball in two days left me feeling a little off.
6'1"-190lbs

185
225
255
275
285
295
315

225-275-295-315-335-345 new PR-350 failed thank God for safety bars- had no spotter. Called it quits. Pr on squats 1/19 310- I used a combination of Dan Johns 1 lift a day and a 5x5 workout- and have gone up tremendously on Deadlift Squats and Clean. Feel like all the work was worth it.

Topped out at 255#
Could have gone higher
started too low

135# X 6

Need to do more weight next time.

135,185,205,225,245,265,275

155
165
175
185
195
205
215

225,245,245,250,250,attempted 265 and lost it,245,255

115
185
255 - not a full squat (185 just felt sooo light that I got a little too excited)
205
225
225
225

135
155
185
195 (form not good, kinda bowed with back)
195 (better form)
195 (not low enough, only go to parallel)
195 (better form, A2A)

Lacking the courage to do one rep max in the basement alone…

OHS

45x10x2
65x10x2
95x10x3

Back Squat

135x10x2
225x10x2
315x5x2

Complete CFWU 3x15

Back Squats - First time did full back squats so went lighter to work on form
1x150#
1X160#
5x170#

OHSquat
5x5 @ 60# (working on form)

Back Squats in 5's
started with 135, then 165, 185, 205, 225
Each set was 5 consecutive reps to medicine ball
execpt for the last @ 225 - broken at 3,and 2
Pretty tired from "The 50"
Late post: Did this Sat 3 June.

1 round CFWU + 15 air squats

Carol:
87# x 1 x 7 PR

Cori
131# x 1 x 7 PR

CFWU x 3
3x135
185
195
205
215
235
245
265
Nice and deep on all of 'em.

165
185
195
205
215
220
225

Interspaced some pullups and KTE's between the reps. Form was decent and deep, though on the heavier weights, I sort of pushed my torso forward. Finished w/15 minutes of stationary bike and 'rode' > 5 miles. Nice workout.

Jen: Sub 3x7 65/75/85/95/105/115/125

135 x 7 / good form / move to 145 next back squat

Strict box squats (in kgs)

30
40
50
60
70
80
90
40 x 8

185
205
225
245
255
275 failed
275 half

135, 185, 195, 205, 210, 215, 215

230,235,240,245,250,255,260.

cfwu x 3
225,245,255,265,275,285pr,290 stuck me.

Air/10, 45/10, 65/5, 95/5, 135/2, 185/1, 1, 205/1, 1, 1, 1, 175/1, 1, 1, 1

-Screwed up weight on final 4 – too lite
-Prefect form, butt below knees

29:49

Run – 1.0+ mi. @ 13:21

Warmed up then
275x3/315/335 only to parallel/315/275x3 all were deep except the 335

Bw 194

135
155
175
195
205
225
245 pr

WOD of 06/0206: As PX: 56:55

Last time we maxed on squat I got 235, before that I only got 185, Today my top was 285. This site really works!!