yes, the time for pain has come

Go Oilers!!!

ME Clean, ME Jerk. 6x5+
Warmup Row 1k: PR 3:27.0 !!!! Damper 8, 32 SPM.

Hang Clean 6x5: 135, 155, 175, 195, 215, 235. 255x1, 265x1, Multiple Fails on 270, 275.

Push Jerk 6x5: 135, 155, 175, 195, 215, 225(Split). 245x1, 265F. Done.

Will Front Squat 7x3 next opportunity.

Wooooo Oilers! Ya'll won nice work. On the Xfit side of things, I'm just starting out the whole WOD process at home. Any ideas for getting the bar up for squats without a rack? Technique to follow to avoid... silly injuries?

#4, Josh:

You could clean it up.

I have read about guys using barstools.

I have a pair of saw horses I could use if I did not have squat stands. Would start low but would be less work than cleaning it up.

Jeff

Oilers aren't reading the board. Let's not junk it up with a bunch of nonsense.

Buy yourself a set of squat racks at wal mart.

I applaud the addition of emales to Crossfit.

Doesn't Coach know it Father's Day? Have a great one to all the Dads.

Lets go OILERS... The Hurricanes knocked out my hometown BUFFALO SABRES... Haha... Its pretty pathetic my Sabres almost beat Carolina with all of their best players out of the lineup due to injury! GO OILERS...

where could I find the BrandX workouts.. I think thats what theyre called. The scaled down WODs so I cna get used to them overtime... (I am also a model pursuing a modeling/acting career in Los Angeles.. Is Crossfit the kind of workout that I should be using if my goal is to build lean muscle as well as that toned body? Is it better than the typical bodybuilder workouts I have been on? Please comment, I need some feedback

kidweba #13, it's on the forums at http://www.brandxmartialarts.com/ Good stuff!!!

Comment #13 "Is Crossfit the kind of workout that I should be using if my goal is to build lean muscle as well as that toned body?"

Crossfit and the zone diet. check out the forums on how to get your diet in order. Then do the WODs. You'll get exactly what your after if you put in the time and effort.

Kukla,
I don't know how long you've been coming here, but it seems not too long. "Go Oilers" and that kind of "nonsense" is well within community norms. Relax, bro. We leave the politics for the rest days and try to enjoy each other the rest of the time.

kidweba - you can find BrandX on the affiliate links on the main page on the right hand side. You can get an answer to your question using the search function on the message board. This or a similar question has come up many times in the past.

Darrin - I hope you're being facetious, but I fear you're not. In case you're not, it's M(ax) E(ffort) clean, and M(ax) E(ffort) jerk. I know Andy predates me, although I'm a relative newb at 7-8 months, so I don't think that was a gay joke.

Taking the kids to Kings Dominion tomorrow so don't know if I'll get this one in. Maybe double up on Monday. Good workin' all.

Go Oilers, in your face Carolina... IN YOUR FACE

Comment #16- Oilers do not read this board. Congratulating them on a nice win is asinine.

Yes, wicked burn on Kukla. There's been many other political conversations on this form that fit in the nonsense category. And I may be in love with Vicky, emale or no emale. There's some good chatter afloat tonight.

Oh, and I'm real excited about more heavy squatting, I didn't want to use my legs for another 3 days anway.

Go Oilers.

Haha, I said anway, not anyway. I'm a meathead.

#18 how do you know the oilers don't read this board?

Hockey in June???
A little absurd dont you think?
There is no snow or Ice anywhere.

BTW I love front squats, they let you know how far you have come doing Crossfit!!!

Travis/Rob
242#/237#
95/135
115(fail)/155
95/175
105/185
115/185
125(fail)/185
115/185
still nursing a lower back injury, gonna go see the doc tonight. was also working on holding the weight in the clean position to get use to it.
rob did a set of 245 back squat as well.

Comment #22 "There is no snow or Ice anywhere."

June is early winter in half the world.

Bad; Can't get hand position on front squats. My guru says finger & wrist flexibility, I say pain.

F'd around with differnt postions and tried different weights (with & without cheater pad). Very frustrating. Not stable. Did about 30 reps of various ineptitudes, kept falsing. Ended up with sloppy reps of low weight.

3 x 95
3 x 95
3 x 65
3 x 65
3 x 65
3 x 45
3 x 45

Good: CFWU Best Pull up numbers yet. Very happy 'bout that.

Rest day... I have been pretty bad about posting. I've been doing some different workouts... all Crossfit stuff, just experimenting. I'll start getting my info up here daily. It's the accountability that helps keep me on track.

#23 sgt. feather

Something you might want to try, if you havent already.
Lifting straps. Most people use them for deadlifting, I use them for front squatting. Put them on the bar, cinch them up tightly, with the tails facing upward. With the bar on your chest, hold the tails, which puts your hands in an Oly front squatting positions, sorta.

I dont know if that description makes any sense. Someone could probably describe it better.

Steveo

To all you Dads out there, Happy Fathers Day!!

3x135
3x155
3x175
3x185
3x195
205 failed back hurt and hangover kicked in
3x185
3x185

OK, so the video is kind of hard to see.....but it looks like the guy is using a "palms inward" grip, so that the bar is between his knuckles and biceps. I'm guessing you grab the bar using an underhand chin-up grip rather than and overhand pull-up grip. Is that correct?

ran annual 5k race in Philadelphia along the river. 27 minutes.

Did OHS's instead. Terrible shoulder flexibility. 70x3x3(none low enough), 45x3, 55x3, 65x3, 70x3(usual starting weight) Form good on last 4 sets, butt to ankles.

Happy Father's Day

I did Linda instead

BW 180

Dead Lift 270
Bench 180
Cleans 135

Time 47:24

CFWU

135
185
205
225
245
255
275

3 sets 80 reps 40 lbs Ab crunch machine

28 min level 4/5 fat burn on stair climber

"Currahee!"

It would be nice if I could read...did back squats instead. Frustrated b/c I can squat more than I can clean.

Did sets of 5
45
65
75
80
85
(failed getting 90, then 85 above head)
75
75

Will probably do some front squats now.

160lbs

3x95
3x115
3x135
3x145
3x3x155

Duece (#28)- Study this picture: http://www.crossfit.com/mt-archive2/Frontsquat0605.html for form and you can also check out the forum, there is always a ton of info there.

Ok, NOW here are front squats:

Sets of 3
45
65
75
80
85
90
85

BW: 125
3x45
3x65
3x85
3x95
3x115
3x135 bad form
10x45 worked on form (butt to ankle)
5x45 overhead squat worked on form
Elliptical machine 30 min.

BW 186 (coming down - thx xfit and zone!)

5k run for warmup

3x 135
3x 135
3x 135
3x 135
3x 135
3x 145
3x 165
3x 165
3x 175 (PR)

Through in a couple of extra sets at the end because my shoulders and wrists were beginning to get more flexible and my form was improving as I went along.

Also did 56 pull-ups and 32 ring dips as I am working towards my first muscle-up.

Now I'm going out for Father's Day lunch to undo all that hard work!

Sam

Nice grammar - meant to say "Threw in a couple of extra sets..." in my previous post.

Sam

#152

3x60 (kg)
3x60
3x65
3x70
3x70
3x70
3x70

I also added in 3 sets of 5 hang clean squats at
5x30 (kg)
5x35
5x40

I can't quite get my form right on the front squats and my shoulder (the rotator cup area i believe) is sore when i do things like this. Anyone have any pointers? Unfortunately i don't know anyone here in the UK to teach me the Olympic lifts...

I am consistantly impressed at how hard these workouts are. I really thought I was strong before I started Crossfit. I'm still in my first month of crossfit, so I'm working on form and not pushing my limits, but I'm closing in on them.

BW 138#
3x 45
65
65
65
70
70

Also did circut of jumping pullups (3-5 reps), machine assisted pull ups (5 reps -20#), and lat pulls (10 reps at 70#).

As Rx'd 255.
BW 193

bw 145#
sets of 3 reps:115,125,135,145,155,165,175

Front Squat
3, 3, 3, 3, 3, 3, 3
3x95, 3x95, 3x125, 3x135, 3x145, 3x135, 3x135
Getting back into the WOD's and loving it.

Chris:
first 3 sets at 185. felt like my form was beginning to fail so I backed off to 155 for the remainder.

Julie:
40' lunges with 25# in backpack for 7 rounds.

BW - 197
Front Squats
3x95
3x115
3x125
3x135
3x145
3x155
3x155
I have come a long way on my form, still have a way to go.
Love that Crossfit!

bw = 165

205 x 3 x 7

Decided not to do anything heavy since I hurt my knee the other week. Did filthy fifty with a buddy instead. He met pukie, mainly due to the large consumption of alcohol last night. Posted my personal best: 19:05

cfwux2

front squat
3x7
135-140-145-150-155-145-135

Still no equipment, moving is a pain
400
50 no pushup burpees
400
50 pushups
400
50 sit ups
400
50 squats

18:56

Clean-limited FS. No rack at home. Worked up to 125#. Believe my PR is 165 or 175 when I have a rack.

First opportunity for Daniel:

36 minutes

Runs were with weight vest and combat boots.

Train like you fight.

Rest in Peace Daniel.

Right shoulder can't handle weight resting on it; left arm kb front squats instead:

7x6 72# left arm kb front squats, one second pause at bottom
7x6 72# right arm kb side bends (front squats working one side of core, these caught the other side)
7x1 72# no kip strict wide grip chins. Legs held straight and throat touching bar each rep.

135--bad form
115
115
115
125
125
135

I thought the Oilers were called the Titans now? Or is it the Texans? Kidding...

Anyway, to more important things...

CFWUx3 w/rings
BW 222

135#'s throughout. I'm endeavoring to get that full squat with good, deep range of motion. I can do more, but not properly. I still have trouble getting power out of my right ankle from previous breaks. Will get there, though!!!

Thanks Coach!

-Dennis

front squat bw 55kg

1x3 40kg
2x3 45kg
3x3 50kg
4x3 52.5kg
5x3 55kg
6x3 60kg
6x3 60kg

135
145
155
165
175
185
185

First time doing Front Squats (and still recovering from a torn MCL), so started low on the weight this time around to work on form. The only thing that really bothered me was my wrists getting stretched. Does it go away with time as you do them more often?

95
105
115
125
135
135
145

Front Squat 3-3-3-3-3-3-3 reps

3 x 40
3 x 45
3 x 50
3 x 55
3 x 60
3 x 60
1 x 65 (fail)

warm up with OH squats
95 x 3
95 x 3
115 x 3
135 x 3
135 x 3
155 x 3
135 x 3

warm down with 10 OH squats

Hey-

WOD FSx3
135lb
145
155
165
175
185
195
BW:190 Age:47

My PR on the C/J is 185lb. Humm, ... so with a triple of 195lb on the FS today, that should help support my next bodyweight attempt on the C/J. Eh, Coach?

Split jerks next?

Also threw light hammer this morning for 20 reps, most over 90' best 93'3". PR is 100'. Not bad considering how hard yesterday's workout was... lots of throws plus, ... Daniel (49min).

Good luck in your training,

-K

70 Kg on all
jumped to 90 and failed

front squats
80-90-100-110-120-130-130 x 3
not great amount of weight, but best ROM in fifteen years. Happy Fathers Day to all dads.

Never done these before..
BW 163
50
60
70
80
95
110
135 F

Hardest thing was taking the weight on my wrists

135,155,155, 165, 165, 175f, 155, 165. BW: 180, 57 yrs. Have a great father's day all.

3X135
3X140
3X145
3X150
3X155
3X160
0X165 (failed on 1st rep)
3X135

As rx'd
95
115
125
135
135
145
145

Met a fellow Crossfiter at the gym! Now I have someone to keep me honest!

BW: tubbs mctubbski

3xCFWU

45, 95, 115, 135, 135, 145, 155(fail on first rep)

10x45 to practice form

Good times.

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

CrossFit Warm -up, then as rx'd (body weight; 172#);

135
145
155
165
175
185
195 (PR)

Good form on all sets.

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

Started doing Crossfit 6 days ago after a month of not training because of a minor back injury. Feels great so far, even though my cardio blows.

BW 186
180
202,5
202,5
225
202,5
202,5
202,5

First time post:

Have been doing XFit for about 3 weeks. I should note I have been in the military for approx 8 years and have maintained what I thought was good physical conditioning. For the first week of XFit afterwards I was curled into the fetal position whimpering because of the good pain and feeling about as strong as a 12 year old, week#2 same thing!, this week, still in fetal position but feeling better about myself and not whimpering. Becase of my location and sketchy internet connection I started a few weeks behind on WOD so that I may always have the workout available(When connection is good I write down next two weeks worth of WOD). This is by far the best workout I have ever used. My hats off to you guys and the fact you provide it at no cost is amazing. Thanks again. For the female pictured doing front squats, If the good lord has a daughter your her!

warmup: 10 min running @ 11 km/h
bw: 108kg
1: 40 kg x3
2: 60 kg x3
3: 70 kg x3
4: 80 kg x3
5: 80 kg x3
6: 85 kg x3
7: 90 kg, 85 kg x2

Did O/H squats with Coach Mike in Oakland instead.

Maxed out with a good single at 120.

bw 90 kg
front squat 7x3:
40-50-60-70-80-90-95 PR, first time over bodyweight
extra:
backsquat 5x5
95-110-120-120-100
5x450mtr sprint, 2 min rest between rounds
2:03-1:53-1:58-2:02-2:09, last round was hard.
OH-SQ practise; is getting better.
Have fun and live with passion, Johan

BWT 155
WU 1/2 mi walk on treadmill.
WU with FS oly bar and stretch
WU 95# x 10
WOD
135/155/175/185/185/185/185
Note: try 205 next time.
Still nursing sore lower back injury from deadlift. Felt good though.

Happy Father's Day to all.

30 min. Bagua WU (worked with old teacher early this AM on form...felt great)

CFWU x 3

BW 155
Front Squats 3x:
45-65-85-95-115-135-155(PR!)

Certainly did not expect PR today. Had plenty left. All parallel or deeper. Would love to see what I have in me with a spotter.

Special Father's Day treat: 17 yo son hung out for an hour, just chatting, was very impressed with dad's front squat.

Darrell

135/155/165/165/165/165/165
Stayed with BW to ensure good form.

Happy Dad's Day!
OHS
45x10x5
65x10x2
FS (could not get to the "clean" FS position...
115x10x1
135x5x2
185x3x4
205x3x1

CHS
FS
25x10x2
45x3x3
55x3x3
65x3x1

TEAM FATKID:

Nut Sack (B/W 155):
3 x 115
3 x 120
3 x 125
3 x 135
3 x 145
3 x 155

FatKid (B/W 190):
3 x 140
3 x 150
3 x 165
3 x 185
3 x 190
3 x 185

bw190 41yoa

WU: 5 rounds of triplet (65#) 10 DL, 8 CL, 6 PP
then:
OHS: x5 --> 65/75/85/95/105/115/135(3)
then
C/J: x5 --> 135/145/155/165/175
then WOD

FS x 3 --> 175/185/195/205/210/215/225

then
assorted dips, curls (sic), db BP, situps, one-handed thick bar dumbell cleans (65)

Happy Father's Day!

TEAM FATKID:

Nut Sack (B/W 155):
3 x 95
3 x 115
3 x 120
3 x 125
3 x 135
3 x 145
3 x 155

FatKid (B/W 190):
3 x 135
3 x 140
3 x 150
3 x 165
3 x 185
3 x 190
3 x 185

the Old Man: (B/W 190)
3 x 185
3 x 185
3 x 190
3 x 195
3 x 200
3 x 205
3 x 205

OakMan: (B/W 160)
N/A

Age 39
BW 202

still nursing L4/L5 injury

Front Squat 245#/3-3-3-3-3-3-3

3 Rds of:
Sumo Deadlift 245# x5
24" Box Jump x20

Happy Father's Day to all

I just wanted to thank Coach and the Crossfit community. I have been doing Crossfit for about two months, alternating days with Muay Thai and Jiu Jitsu training. I just competed in my first grappling tournament and took first in No-gi and third in Gi in the superheavy weight division. I went 6-1 for the day. There is little doubt in my mind that Crossfit played a large part. I felt I was the better conditioned athlete on the mat every time, even the match I lost.

Thanks Coach

BW 150#

145# (failed on 3rd rep)
135#
140#
140#
140#
140#
145#

135-185-205-225-245-265-225

BW 180

did 6/17 after dls (but did sets of 5 rather than 3)

all weights in kg
20x5
25x5
30x5
35x2
40x5
40x5

CFWU x3

WOD
245-245-245-245-255-265-275

Started out semi-heavy and didn't go much further. About 50lbs under my PR. Knee wasn't feeling it and I just didn't have it either. Probably got too much sleep this morning.

Get some, Go again!

Just realized I thought the WOD was Back Squats... That's what I get for not paying attention to detail. Will have to do it again later on. Sad thing is, I would of got the same weights w/the Front Squat as I did w/the Back Squat. Oh well, Looks like today will be a double-day.

BW 200 AGE 26
CFWUx3
FSx3
135
185
205
225
245
275
295 (pr,one good rep, then failure)
finished with overhead presses and front squats of 135x10

177,187,197,207,212,217,221(2)

2mile bike ride/ 400 m run/ cfwu x 3
95x6 warm up
115-135-140-140-145-150-150
95x6

bw:163 getting close to bw fs.

finished up with 3x3 dl@ 265 and the workout kempie posted the other day
3 rnds: 400m/dl@ bw x15reps/box jump 24" x20
completed in 16min also bumped dl up to 185

2mile bike ride/ 400 m run/ cfwu x 3
95x6 warm up
115-135-140-140-145-150-150
95x6

bw:163 getting close to bw fs.

finished up with 3x3 dl@ 265 and the workout kempie posted the other day
3 rnds: 400m/dl@ bw x15reps/box jump 24" x20
completed in 16min also bumped dl up to 185

115
135
145
155
165
175
180 (failure)

Day 15 (18 June):
CFWU
45/65/95/115/135/155/175
Strained my finger, so I’ll need to work on wrist/finger flex as well.

95
115
135
140
125
105
105

44 y.o. 140# bw
no squat rack at home yet - would have helped a lot

bw: 180

as rx'd: 185, 195, 205, 215, 220, 225, 225 (only got 2)

since I missed the last set, did 10 reps w/ 135 to finish up

Paul: 135x3x7
Jen: 83x3x7

135x3
145x3
155x3
185x3
205x3
210x3
225x3
form is getting much better.

age 15 height 5'5 weight 160

did fridays work out and todays work out, i am limited to only 215 lbs for dead lifts

deadlift 1-1-1-1-1-1-1 all #215

Front squat
3x75
3x85
3x95
3x105
3x115
3x125
3x135

first time doing front squats didnt really knwo where to start, but 135 was still challenging for me.

Front Squat:

127 x 3
127 x 3
137 x 3
137 x 3
147 x 3
147 x 3
157 x 1

CFWUx3 (60# assist pu/dips)
BW 136
3x45
3x55
3x65
3x75
1x85 (fail)
3x75
3x75
3x75

Then did (all at 45) 3x10 OHS, 10 HSC, 10 jerk (sort of--I need to look at the video and practise some more).

First day back after a week-long backpacking trip! Felt good. And on my trip, I smoked up hills like never before, even wearing my hill-monster boyfriend out a time or two. Getting fitter all the time:)

front squat (arms crossed)
95,105,115,125,135,145,155 x 3 reps
i can't get my elbows straight out and have the weight on my shoulders like the slide show i know i don't have great flexibility any ideas on how to fix this?
bench press
225,245,255,265,275,285,295 x 3 reps
dumbbell front squat
35's,45's,55's x 5 reps
bwt 235

full a2a w/ pause
bwt 195
95-135-155-175-185-195-205
Same problem as #102 (arms crossed)

135 x 3
145 x 3
155 x 3
155 x 3
165 x 3
165 x 3
175 x 3

Bryan Fillmer
155lbs Bodyweight
95 - 135 - 155 - 175 (PR) - 175 - 145 - 145

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

Form looked and felt really good.

15 min ellip w/u 14/14. 10 bw squats, 10x45lb bar squats. 3x65,95,115,135,155,175,185(bw). hr avg 126, hr max 164. tried to get & keep elbows pointed out (upper arms parallel to floor). think my forearms are too long--bar presses tight on front of throat. happy fathers' day!

btw 145

CFWUx3
95x3
105x3
115x3
125x3
135x3
145x3 (Old PR)
155x3 (New PR)

Attempted 165 couldn't get it cleanly....leaning to much foward...Maybe next time. on a lighter note...Body weight front squats...Check...

95-115-135-135-135-135-135

1.5 hours yoga
CFWU 10 x 2
Did back squats on some in-line squat machine thing. Wrist issues prevented front squats for now.
3x110
3x130
3x150
3x170
3x190
3x210
3x220

bw 82kg
60kg x 3
60 x 3
62 x 3
62.5 x 3
70 x 3
75 x 3
80 x 2(f)
80kg x 3

bwt ~112
95x3
105x3
115x3
125x3
135x2 -->missed 3d
115x3
105x3

Warmup: 1.5 hrs of Tabata lawn mowing

CFWU x 2

135 x 3
135 x 3
150 x 3
150 x 3
150 x 3
150 x 3
155 x 3

135 x 7 (x3)
45 x 21

Not sure Im holding the bar correct. Is the bar supposed to rest on fingers, and fingers on shoulders? Or can fingers be just outside of shoulders?

CFWU
135
135
140
146
151
156
162

Burgener Warm-up with 15 and 45 pound bars

FS Warm-up sets

WOD
155
165
170
170
170

K.B. #113

The bar is supposed to rest on the shoulders with the fingers outside the shoulders just keeping the bar from rolling forward. Your elbows should be as high as you can get them. Preferably with your upper arms parallel to the ground. Your fingers should let go of the bar as much as needed to get your elbow high.
170
170

I didn't realize I was writing in the middle of my sets.

155
165
170
170
170
170
170

bw=110
warm-up: Burgener warm-up with 15 lb bar then with 45 lb bar
Front Squat warm-up...all squats to 12 inch box
45#x5, 45#x5, 65#x2

WOD
70#x3
75#x3
80#x3
85#x3
90#x3
95#x3
100#x1 (failed on second squat)
re-try of 100#X3 (failed on 3rd squat)

Still sore from kickboxing yesterday...

Deadlifts first. 25# for good form. 5 sets of 5.

Front squat, 25# again, 3 sets of 7.

All the guys in the free weight room were looking at me funny, and I'm not sure why...these are pretty standard excercises!

Afterwards went on the Grav to try to see what weight I needed to do 1 pullup. Been using 60. Could do 50 and 40. Tried 30 and 35 and failed. Tried 40 again and almost got it. I guess that means I need to be doing pullups on 40 or 45# assist.

I'm new to Olympic lifts but did the best I could muster.

Did 7 sets of 3 reps with 90lb. I may have been able to do more weight, but without a spotter didn't want to risk an injury.

NB: I squatted only until my g. maximus was below the level of my knees. The video expressly shows that the squat is suppose to be to the heels--yikes. I did five squats with 50 lbs to the heels. It's a much tougher exercise squatting all the way to the floor.

Ahmik,

Thanks, thats a big help. I've been doing them incorrectly.

crossfit@rawc.org

Age:42, Wt:176

CFWUx2

95,135,135,145,145,155,155

I didn't go very heavy with these lifts today because I'm feeling a bit of pain in my back after Friday's deadlifts. It was also my first time doing front squats. In trying to keep my elbows up I really felt a stretch my posterior deltoids. I'm also feeling it in my hips a few hours after I worked out. Since it's my first time doing this lift I'm not sure if these stretches (pulls/pains) are normal or if they're telling me that my form is bad.

Swam in the gym's pool with my kids after I worked out. It was a great Father's Day.

age 41
bwt 198

135
155
175
185
195
205
215

3 x 135
3 x 185
3 x 205
3 x 225
3 x 225
3 x 205
3 x 205
form much better than last time... was hoping for more than 225 but that really pushed my limit
HOOAH!!

bw 203

fs ata
245-255-265-275-285-275-275

Hey all... Im new to crossfit... and I'm wondering... do these workouts really hit all of the muscles in our body to the proper intensity that they should? I just dont see how your chest is supposed to get bigger or your arms are supposed to get bigger with exercises like these... Like I said, I am completely new to Crossfit and here because I have heard these workouts are like none other (Literally). Please comment back and let me know...

Warm up: 3 rounds of 10 squats, 10 crunches, 10 back extensions.

Was on round four of the WOD before I realized it said FRONT squat, I had been doing back squats so I kept doing them.

Back Squats:
45lbs x 3
55lbs x 3
65lbs x 3
75lbs x 3
85lbs x 3
95lbs x 3
105lbs x 3
All a to a depth, felt good. 3 minute rest between sets.

I thought that today's workout was back squats... oops.... I heard wrong from someone else.

95/100/105/110/110/115/115

Didn't really have much energy today and also my upper trapz are still so sore from all of the cleans earlier in the week, so this made today's workout hard

135 x 3
155 x 3
185 x 3
205 x 3
215 x 3
220 x 1
220 x 2
205 x 3

Wow, I thought I was whimping out! I did 170 lbs and I weigh 145. I had a hernia operation 5 months ago and I am scared of going heavy. I guess most people have a problem with front squats, for me, I can do about the same as back squats. I feel better now that I see people aren't using double their bodyweight! Maybe that is how I got the dang hernia in the first place! I used to use a belt cinched up as tight as possible as well.
Rick

Thank goodness it wasn't the Father's Day 500 like last year. Happy Father's Day to those that it applies to.

165,175,185,195,205,215,225

Roxanne 25x2,35x3,45x3,55x3,65x3,65x3..
Her first time ever with any type of squats...

Me 65x3,85x3,95,3,115x3,125x3,135x3,135x3
tried to go heavier and I am sure that my thighs could handle the weight but my wrists killed me.. need to work on those..

Regular CFWU (except 3 rounds of 6 reps on the pull-ups and dips - 30 situps per round)

90
90
100
105
110
110
110

50 y.o. 170# bw

I need a squat rack at home too, really felt I was taking it a bit easy but I am pretty new to olympic lifts and obviously I needed to clean the weight to get it up.

135, 140, 150, 155, 155, 160, 165(fail on second one)

Happy Father's day....

Row 1K
CFwu
3 x all 115/135/135/155/155/185/205

wife:
65/65/65/65/75/75/75

Busy workout day. Did the following, in order of appearance:

BW: 196

CFWU x 3

Front Squats: 130, 140, 150, 160, 170, 180, 190(PR)

Command PT (80 Jumping Jacks, 60 Push-Ups, 60 Half Sit-Ups, 30 Squats)

3-mile Light Jog

CFWU x 1
Burgener WUx 2

3 x 85
3 x 105f
3 x 100
3 x 85
3 x 85
3 x 85
3 x 85

Still unbelievably hard and painful on the fingers and wrists.

Happy Dad's day to all you pops overseas. You are sorely missed. Mike G. get back soon bro.

185
205
215
225
235
245
255 - had to work hard to keep knees from moving inward

PM - 5k run

"tabata lawn mowing"... definitely the funniest thing i've heard all day

Age:37, Wt:128

CFWUx2

25,30,45,55,45,45,45

First time ever doing front squats. Had a difficult time keeping bar in correct position with elbows up.

Windsurfed 3 hrs this afternoon.
cfwu x3 sub push-ups for squats.
WOD
Front squats
95
115
then i read the comments cause i knew i had the grip wrong. Thanks Thomas #10
95
115
115
115
125

Just keep exploiting my weakness' every day it's like a new helping of humble pie!

Thanks...
ratt

Never very good at these before, hit a lot of new highs, I thank endless thrusters for the increase as they have helped form immensely.

135 x 5
185 x 3
205 x 3pr
225 X 3pr
245 X 3pr
245 x 3
265 x 3pr

First attempt at a CrossFit workout, and front squats.

CFWU, doing negatives on the second two sets of pullups and last set of dips. 20# bar on OHS sets. It's going to take a while for this to seem like a warmup instead of a workout.

During the front squats I had some trouble keeping my elbows straight in front of me, but no wrist problems as the bar was mostly resting across my anterior deltoids and clavicle area. It helped to think about shrugging and moving the shoulders forward to create a natural spot for the bar. My elbows would still drop each time I pushed out of the deep squat.

Experienced pain in my right patellar tendon just above the tibial tuberosity, mostly on the lateral side, during many of the reps, but this was alleviated by descending more slowly and making sure I was in control of the eccentric contraction. It still hurt, which worried me. I have had knee pain before when putting weight on the knee while it's bent, especially stopping suddenly while moving forward, but I've never had it checked out. I'll keep an eye on it in future workouts and be sure to focus on my form before going very heavy.

FS 7x3: 45, 95, 95, 95, 105, 120, 135. 8 jumps after each set.

Oh yeah: BW 195

135, 145, 155, 165, 175, 185(only twice), 175
Don't have the flexibility to get my elbows pointed straight ahead yet, so forearms & wrists too involved. But, form improved w/ reps so I'm pleased overall.

DJ's workout

Work out #2 for the day because I listened to a Hot Candadian Chick who told me to do Back Squats.

Burgener Warmup
WOD: 135/155/175/195/215/235/245

knees felt good for the last 2 rounds

DJ's workout

Work out #2 for the day because I listened to a Hot Candadian Chick who told me to do Back Squats.

Burgener Warmup
WOD: 135/155/175/195/215/235/245

knees felt good for the last 2 rounds

Dan - age 38, bwt 246

Front Squat, ata
135#x3155#x3/175#x3/190#x3/205#x3/215#x3/225#x3
No spotter - hoping for a loaner cage soon from a buddy that will allow a bit more on the attempts.

Tauria

25#x3/35#x2/45#x3/55#x3/65#x3/75#x3/85#x3
Form dramatically improved over the last several WOD's. Nice, deep, holding knees in proper plane.

Thanks again, CF. Happy Dad's day, all.

Did not have my lifting boots today, so I wore running shoes.

135/155/175/195/205*3

3*135
3*135
3*135
3*135
3*155
3*165
3*175

135/135/135/135/155/165/175

Ben: 135, 145, 155, 165, 185, 195, 205

60,bwt284. Probably the second time I've ever done front squats--trouble getting my elbows forward, slight tightness in the wrists, but manageable. Will work on the form.
110,130,140,140,140,140,140. A squat rack would help.

NOW the quads are getting tight! What's up tomorrow?

Ok I am at the point where I can do more than just the WOD where maybe I am just blind but where can I find the so called "Warm ups"? please help!

BW=150.

155x3
165x3
175x3
185x3
190x3
185x3
185x2 (Failed on the third.)
175x3

-D.

Front Squat:
185,195,205,205,205,205,205 60 second rest intervals.

Hang Power Snatch:
50x65 3:09

95
95
95
115
115
95
95

175/185/195/195/195/200/195

Took a couple weeks off due to a new kid in the house; never posted before that. Just been lurking around the site and loving to hate it.
Rd 1: 115lbs
Rd 2: 135
3: 145
4-7: 155

3X 205
3X 215
3X 225
3X 235
3X 245
2X 255 fail on the third
3X 245

#125 @ Kevin

These workouts do indeed make your chest and arms bigger -- although that is not the goal of CF (to make something bigger). If you have ever worked on rings then you would easily see how your chest and arms will get blasted pretty hard.

60kg 3
65kg 3
70kg 3,3
75kg 3,3
80kg 3

45
85
85
75
75
75
75

With a rep and a half at 95 after the 45, and a 2 reps at 85 after the second 85.

Anyone point an endurance athlete in the "right" mix of endurance workouts combined with CF? Been an endurance (i.e. triathlons, trail running) for a while, but really like CF.

THanks!

P.S. Are you supposed to touch the bar with your hands on Front Squats, or basically keep your biceps 90 degrees to the ground in order to stop the bar from moving?

Anyone point an endurance athlete in the "right" mix of endurance workouts combined with CF? Been an endurance (i.e. triathlons, trail running) for a while, but REALLY like CF!

THanks!

P.S. Are you supposed to touch the bar with your hands on Front Squats, or basically keep your biceps 90 degrees to the ground in order to stop the bar from moving? Also, the picture shows going past 90 degrees with bend in the knee, is that "safe" for knees?

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

Fell a little behind on the last few days so did:
10-9-8-7-6---1
180# Front squat
250# Deadlift

Harder than I thought.

bwt 220
135
155
175
195
215
225
225
Liberty, Baghdad

85# Deadlift:
6 sets of 3 with 60s rest

Tabata Squats: 13

3x135
3x155
3x175
3x180
3x185
2x185
3x185

95,115,135,145,155,165,115

155
185
205
205
215
205
205

3 X 20 second L sits
Thats good training!

Did this one on 6/19 in the am.
Bar x 5 and 135 x 5 to warmup
225-235-245-255-265(ties pr)-275(2/3)-245

On 275, which is a PR, I did 2 of 3 reps and just tanked the last one. Frustrating, but I don't think I would have come up if I had gone down. My legs just ran out of go-go juice. Dropped down to 245 for last one. Still happy, all in all, as I must have walked 7-8 miles on Dad's day around the amusement park and rode some wacky contraptions for the kids' sake. Legs were just fatigued.

bw:220
155
185
205
225
245
265
275x1

Age 42
Bwt 200

3x185
3x205
3x225
3x225
3x225
3x225
3x225

Maybe I should go higher than 225.

Went light on this as I was off for 2 weeks.
bar (45lbs.), 55, 65, 75, 85, 95, 105

bw: 172 / 5' 11"

3 x 115
3 x 125
3 x 130
3 x 135
3 x 140
2 x 145 (failed third)
2 x 150 (failed third)

today was a blah day, I'm having to take it easy or not workout due to a hyperextended elbow joint and a deep tissue bruise around the top of my tibia...
5 min stationary bike, 1x15 of: BE, Situp, Squats w/ oly bar, samson stretch
3x45,3x55,3x65,3x75,3x85,3x95,3x105

115
135
145
155
165
175
185(pr)

3x95
3x105
3x115
3x125
3x135
3x145
5x155(started too light)
Still sick, went too easy though.
Will step it up next time.

cfwu x 2, then

as rx'ed:

3x80kg
3x90
3x90
1x100 (other two reps were not deep enough to count)
3x90
3x90

135,185.205, 215, 225 by 2, 205, 205

As RX'd
95
115
135
155
175
185
195

Age 33, bodyweight 175 lbs

As Rx'ed:
110 - 130 - 155 - 175 - 165 - 165 - 165

Noticed a weak point a short way up from the bottom. Seems to be a question of insufficient strength in the trunk somehow... Finished all sets though, but feels like I should be able to lift a lot more as my legs does not tire from this?

BW=170
Front Squat
95#,115#,135#,145#,155#,165#,175#

135#x5x5.

3x135
3x145
3x155
3x165
3x165
3x155
3x155

85# x 3
95# x 3
105 # x 3 (poor form
100# x 3
100# x 3

33 y.o
143 lbs

135*12
135*10
185*3
205*3
225*3
245*3
265*3
285*3
295*3
315*3 (pr)

bwt:140
3x135
3x135
3x145
3x145
3x165
3x165
3x175

155# on last set, could have gone higher but a day behind and have to do today's WOD

bdy wt: 225

185x3
205x3
225x3
245x3
265x3
265x3
265x3

265 was definitley gonna be the max amount for me on this day. But now that I have a recorded effort it will be more of challenge next time around.

185x3
205x3
215x3
220x3
225x3
230x3
235x3

060619...

CFWU: x3

WOD:
135x3
185x3 (F)
165x3
165x3
165x3
165x3
165x3

age 28
bw 196

115x3
165x3
185x3
205x3
215x2 (fail)
205x3
195x3

CFWUx3
5x45 warmup
135-155-175-185-190-195-200
5x135, 8x45 warm down

135-135-155-185-185-185-195

Executed this WoD on 060619--
Front Squats: 95, 135, 155, 155, 175, 185, 205-(shallow) lbs.
- 8th FS set at 185lbs for depth.
- 2 games of 2-2 hoops prior to WoD.
- 3 sets x10 of standard bar dips.
- Med ball sit-ups x35.

CFWU x 3 with 25 lb PU and dips
135-155-175-185-195-205-210
went light and worked on strict form
3000m row

BW: 185

135
145
155
160
160
160 failure on 3rd rep
160
attempted 1 x 175 (failure)

185x3 for all 7 sets.

done on 6/19
135x3
177x1(2nd F)163x2
163x3
143x3
143x3
148x3
163x3
good form
I have learned in the past couple of weeks at crossfit that I have been doing squats too shallow for a long time!!

45 x 3
65 x 3
75 x 3
95 x 3
105 x 3
105 x 3
115 x 3
worked on form, and didn't want to go too heavy because i didn't rack to rack the bar or catch it if i couldnt get back up

Beurger warm up
135x8/155x3/175x3/185x3/205x3/225x3/235x3/245x3x3
Finished up with 3x5 OH squats @95
Could have gone a little heavier but wrist pain was limiting factor. Should have rested bar on clavicles more than trying to hold and shoulder the weight.

Hi, all.

I am just trying to figure the CrossFit out.

Please comment on the amount of rest between sets, say for 6/18 WOD: is it a specific time, like 2 min, or the minimum possible time?
And then if the minimum time, what weights do I choose then? The more the rest between reps the heavier I could go, and vice versa.

Thank you.

bw-201

wu
pvc overhead squatx10
45# plate overhead squatx10
push upsx10
pullupsx10
knees to elbowsx5
45# bar front squatx15

wod
135x3
145x3
155x3
160x3
165x3
175x3(knees might have squeezed in a little)
185x2 (no spotter, so elected to puss out)
135x6

MC

60, 80, 100, 100, 100, 100, 100.

110, 115, 120, 125, 130, 135, 140

Felt like really deep squats.

135 x 3
155 x 3
175 x 3
185 x 3
205 x 3
225 x 3
255 x 3

PR on the 255.....
SO excited!

BW-204
95x3
115x3
135x3
155x3 (Wrist pain)
135x3
135x3
155x3 (Football Style, Arms crossed in front)
175x3
185x3

Could have done more weight, but realized I had done 9 sets. Next time.

BW 185#

Arms crossed in front
135#
155#
185#
205#
(practiced a normal squat down to a medicine ball...truth hurts...)
205#
205#
205#

95,105,115,135,155,175,185

6/19/2006
BW 170#
Full CFWU
2(3x95#)
3(3x105#)
3x115#
2(3x145#) (Form a little off)
Pullups 10, 10

Front Squats
7x3
155
175
195
215
225
235x1 (Failed on second rep)

Last time I did FS my 1 rep max was 240, I think its gone up!

Also did 3 x rope climb - no hands, and 10 x 1 weighted ring dips to 55#

18JUN06:

1X135
1X185
5X165

Form felt awkward

65x3
95x3
105x3
115x3
105x3
105x3
105x3

Bw203
44yr
1-95
2-95
3-105
4-105
5-115
6-125
7-135

Bw 150

115
135
155
175
195
205x2
205x3 - but not parallel

Did this one on 6/19:

As Rx'd. All sets deep to 10" platform.

135/155/175/185/195/155/155

Would have liked to try 205, but no spotter, and 195 almost stalled on 3rd rep. Maybe next time.

BW 200 lbs

3 X 135
2 X 175 (fail once)
3 X 155
3 X 155
2 X 165 (fail twice)
3 X 175 (made my grip narrower)
3 X 175

BW 124

99-99-103-103-103-110-110

bar felt like it was cutting into my arms, and no spotter, so didn't go all out

Strict box squats (in kgs):

35 x 3
45 x 3
55 x 3
65 x 3
75 x 3
85 x 3
95 x 3

Felt great throughout. These box squats are great for concentrating on form.

Skipped today, spent 6 hours in hell . . .(a hot HMMWV) didn't feel like squatting.

95 x 3
115 x 3
135 x 3
135 x 3
155 x 3
175 x 3 (lost form)
185 x 3

finished w/ 20 chinups and 20 knees-to-elbows

135
155
165
175
185
190
190

135
155
175
195
215
235
255

Completed on 6/20/2006

95 x 3
115 x 3
135 x 3
155 x 3
165 x 3
175 x 3

I'm pretty sure my grip isn't right, but other than that I feel pretty good about these.

Topped out with 135x3.
145x1
Then tried 155 for a single. Too late.

Then push jerks 115x4x4
RDL's 135x8x4

Age 50/BW 240
45/65/95/115/135/135/145

Age: 30
BW: 195
CFWUx3
135/185/185/195/195/195/195
Wrists hurt; will seek advice on wrist placement on these. Form otherwise good and all the way down.

Front Squat 3-3-3-3-3-3-3 reps

3x95#
3x95#
3x105#
3x115#
3x125#
3x125#
3x125#

Notes: Could have gone a little heavier, but did this right before "Tabata Something Else", and didn't want to get carried away (literally).

Age 42
BW 165

CFWU x 3

3x95
3x115
3x135
3x135
3x155
3x185
3x205

Clean not working right -- couldn't seem to get under the bar. Stuck at low weight so increased reps.

95 x 3
115 x 3
125 - fail to clean
125 - fail to clean
115 x 3
115 - fail to clean
115 x 3
115 x 5
115 x 5
115 x 5

Did it 2 days late

135,177,187,192,197,199.5,202

Hello everyone!

Took it a bit lighter on this.

Weight in KG

60x3
65x3
65x3
67.5x3
70x3
70x3
72.5x3

London Crossfitter!

95/115/125/135/145/155/165 - poor form, feel like I'm gagging myself.

a couple days late on the front squats...

did "Tabata Something Else" a few hours prior

all x3
185
205
225
245
245
225
225

135,145,155,165,175,135
knee sore

kilos 65, 70, 75, 80, twinge in the old groin injury, 70, 70, 70

age:34 btw: 191 ht: 5'8.5"

little late and done a while after "Tabata S E"

First time for Front Squats
135 x 3
155 x 3
175 x 3
195 Fail wasn't able to go deep enough
185 x 3
195 x 3
205 Fail again not able to go deep enough.
Kinda felt like rocking forward and off heals

135*3
145*3
155*3
165*3
175*3
185*3
195*3

Clavicle hurts. Need to work on shoulder and wrist flexibility.

CFWUx3

65x3
75x3
80x3
85x3
90x3
95x3
100x3

45-65-75-85-95 [lost form]-85-85.

75 x 3
65 x 3
65 x 3
65 x 3
65 x 3
70 x 3
70 x 3

7*3 front squats. BW 188

205
225
235
245
245
260 * 1 (single rep pr)
225
225

Did this WOD on Wed 6/21
cfwu x 2
FrSQ to wall ball
135,145,155,165,185,195,205 x 3 each set
1x 215
1 handed 20# ball slams x 30

As rxd.

135
175
185
185
195 (form broke down on 3rd rep)
190
190

As Rx'd; 135-155-175-175-175-175-175

W/U row 1k, 3:40.2

FS ME, 7x3:
225, 225, 245, 255, 255, 255x2, 225.

Strict Press(standing military) ME, 7x3
135, 145, 155, 165, 175, 175x2, 155x3

Complexes: Snatch grip DL, Snatch, OHS, reset grip, DL, clean, press, split jerk. 5x135

BW: 170

225
225
225
225
235
235
245

Concentrated on good form and depth in lieu of heavy weight.

115,115,125,125,135,135,135

BWT 140#

100, 110, 110, 110, 110, 110, 110

First CF workout. Tried not to hurt myself. Could have done more, but focused on form and safety.

Used sawhorses so all sets were bottom up.
120
130
140
150
160
170
180 (previous one rep max)

Tried 190, but not quite there yet.

D-135, 155, 185, 205, 215*5, 225, 215

M-65, 85, 95, 95*5, 85*2

A little rushed but not bad...

135, 155, 175, 195...all very good form and felt light

215 (form started to drop off)
235 (not happy with depth)
235 x 2 (same)
205 x 3

Much better than a year ago, but still a long way to go.

185
195
205
215
225
230 little short on depth
230 only 2 reps. short on depth

BW = 167 lbs

June 18, 2006
Sunday 060618
Front Squat 3-3-3-3-3-3-3 reps

Warmed-up with 95 lbs. Then 135 -> 175 lbs. got through one rep at 185 (new PR) but failed on the next. Worked on knees to elbows after.

BW = 167 lbs

Front Squat 3-3-3-3-3-3-3 reps

Warmed-up with 95 lbs. Then 135 -> 175 lbs. got through one rep at 185 (new PR) but failed on the next. Worked on knees to elbows after.

as rx'd w/ good form ata
185-205-215-225-235-245-250

BW=84kg
50kg
60kg
70kg
80kg
85kg
90kg
95kg

bw 86
60
70
80
90
90 form suffered
85
85

65/75/85/95/100/100/100

175/185/195/195/195/200/195

185
205
225x1
135
155
185
185

135,145,155,165,175,185,135
Cleaned all weights

Back at it
CFWU - 5 pu/10 dips
115x3
115x3
165x3
165x3
185 -fail
185x1/failwrists
135x3
135x3