Jumping pullups- I am a believer now.

I let myself down a lot slower on the jumping pullups today. Was that wrong? I thought the whole point was to concentrate on the negative portion of the movement.

TEAM FATKID!!!!!!!!!!

Hell ya been waiting for this day.......

Team UB Xfitt

Anyone interested can see the major edit to the crossfit wiki at

http://en.wikipedia.org/wiki/Jim_Jones

Please don't deface it with unsubstantiated comments.

Um duh,

That should read:

Anyone interested can see the major edit to the crossfit wiki at

http://en.wikipedia.org/wiki/Crossfit

Please don't deface it with unsubstantiated comments.

Awesome video!

#5, i thought it made sense that way, too!

Maximus,

It seems to get worse every time I read it, though the link you offer doesn't get us to the Wikipedia CrossFit entry.

The section entitled "controversy" is rife with unsubstantiated comments and factual errors.

OOOHHHHH
so that's what i was supposed to be doing......
i wasn't even close but that actually looks easier [maybe they just make it look easier]
At least i know how to do back squats.

See ya tomorrow,

ratt

Coach and Colleagues:

Just wanted to chime in with a fun workout that I did with my 13yo son and my 11 yo daughter earlier today. It included the key principles of CF (high intensity, functional movements, and great community).

We did 20 mins of sprints, walking lunges, high knees, backward runs, crab walks, and wheel barrow races up the 30 yard hill on our front lawn. It kicked our butts! We also got out the speed ladder and did soccer drills that my son started in "follow the leader" fashion. BTW, coordinated footwork when your heart rate is way up is HARD.

If you've got kids, this can be a fun and tough workout. Those crab walks and wheel barrow races (uphill especially) are very good upper body workouts!

Enjoy. I'll be back to the regularly scheduled WOD tomorrow AM. 5x5 squats. Can't wait!

Hey all, I need to know how to do a Back Squat, as it is not posted on the Exercises page. Also, how much weight should I use, I didnt see anything to specify. Thanks

Micah,

You are supposed to back squat around 9" below your maximum knee bend as opposed to you maximum jumping knee bend. Good luck with that.

Micah - a back squat is really just a "normal" squat. You hold the bar behind your head, with it resting on your shoulders/back. Take a look here for a pisture of where to hold the bar and how low to go.

http://www.crossfit.com/mt-archive2/back-squat0605.html

Crap.
Did 5x5 (actually did 7 sets) back squats before the jumping pull up killer.

Not funny,Phill.

Phill, it was funny. Anyway, what weight should be used for these squats? Only been doing cf for a week now.

I must be gettng psychic...

on the rest day, I did pullups and thrusters. then because the gym was crowded yesterday, and not able to do the WOD, I did 5x5 back squats.

what kind of rest period? I usually take like 5 min on these heavy lift days.

Coach,

No comment on Maximus's Freudian Slip of the Link?

Where he answers the question: what is a good sub for Greg Glassman? with the answer: Jim Jones

DUDE! I just checked out the prices at Gill Athletics! THAT PLACE ROCKS!!! I'm done surfing for deals.

#21 - Mencius

You sound like you're shilling for that business. Please let us know if you've got any affiliation with them. You know, friends, family, acquaintances. If I'm wrong, then I apologize, but your post sure reads like an advertisement.

#22 I knew that it did. Play on words. No affiliation whatsoever. Except that I'm a new loyal customer. Semantics is one of my specialties! Have Fun!!

so...5x5 max wieght?

I had a dream that I attended a certification seminar. (Can't wait to change this to the real thing.) Don't worry everyone, even in dreams no one beats Kelly. :)

I can't find a demonstration of a back squat. Can someone explain it

Doubled up tonight after weekend in Louisiana at family reunion: ME Push-Jerk from a few days ago, and then OHS 5x5(kinda), as I didn't have the energy/desire to BS 5x5, and my OHS needs work.

Push-Jerk 3-2-2-2-(5x1): 3x185, 2x(205, 225, 235), 1x(245, 255, 265F, 265F, 265F aaaaarrrrggh, 225x3.

OHS: 135x3, x4, x5, x6, x7.

W/U 1000m Row. Damper 6, 31 spm, 3:32.9.

cross posted to ME PJ day.

Age 42
BW 162 (i need to eat more)

Back squats all sets x5reps
121
154
176
198
209
231 This is a massive improvement for sets of 5 for me! Carry on like this, and I wont have legs like a chicken. And even if I do, it'll be a really buff chicken.

All right, after having actually watched the video I now realize I was doing the jumpin pu correctly. Anyone else's forarms hurting?

5x5 Pistols with 24kg
5x5 FS with 56kg(32+24)

Taking a weight Lifting PE class this fall that emphasizes PL and Oly-finally some BB work.

5x5 Pistols with 24kg
5x5 FS with 56kg(32+24)

Taking a weight Lifting PE class this fall that emphasizes PL and Oly-finally some BB work.

John ---------------- Devon
BW 170, Age 33 ------ BW 205, Age 32
CFWU x 4 ------------ CFWU x 4
5 x 185 (warmup)----- 5 x 225
5 x 225 ------------- 5 x 245
5 x 225 ------------- 5 x 245
5 x 225 ------------- 5 x 245
4 x 235 (F 5th rep)- 2 x 275(F on 3rd rep)
5 x 225 ------------ 5 x 245

These were simply painful after yesterday...both maintained good form throughout.

Comment # 26 – billybob:

Take a look at this link:

www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

I personally dropped todays WOD – I'll probably put todays WOD on top of tomorrows. Instead I did friday, saturday and yesterdays WODs on top of each other, as I hadn't the time for it when they where on.

Push jerk: 3-2-2-2-1-1-1-1-1 all with 50 kg, so I could concentrate on form, before doing ...

'Grace': clean & jerk 30 reps with 60 kg: Approx 7 min.

... which worked as warmup for ...

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps

That'd be 5 rounds in my case.

Jezz!!!

1st round 135lb
2nd 155lb
3rd 175lb
4th 195lb
5th 205lb (8x's)

ok.. back squat and shoulder sun burn... don't get along well together. had to stop at 90lbs, lol...that was painfull

185,185,185,195,195

People make unsubstantiated comments all the time. (Like the one I just made.) Is anyone really concerned about defacing Wikipedia? Is that even possible?

BW: 210
Height: 6'4"
Age: 30

Got to the gym late so only did 1 round of CFWU but set a lifetime personal record today! 10 dead-hang pull-ups, and 10 dips, in a row. Even when I was rowing in college I couldn't do that (and I was in good enough shape to row 500m in 1:19).

WOD:
5 x 185
5 x 185
2 x 195 (fail)
5 x 185
5 x 185

Question: I pushed to failure on this WOD, but judging by how I feel now and experience from previous ME WODs, I'm not going to be sore. I'm pushing as hard as I can, but somehow it feels like my muscles aren't fully activating or something. At least, they're not working hard enough to get sore; it seems like I should feel these ME workouts the next day more than I do. Any thoughts?

BW 170, age 57
5x5 in kgs
20, 30, 40, 50, 60
10 kg lighter, but this time with good form
followed with 5x5 Press, in lbs 45,55,65,75,85

back squats: 5x95, 115, 125, 130, 130. my back tightened up slightly over the weekend. Additionally, I did yesterday's WOD after work but had to get today's in before work, so I went light but a2a big time. Finished w/ 2xunders, knees to elbows.

135/135/165/175/185

bw 145
age 37

1 - 135
2 - 185
3 - 205
4 - 225
5 - 245
6 - 135 (x10)

BW: 173
Age: 29
WOD: All sets of 5
225
245
275
285
295

CFWU 1/2-assed
helped friend with yesterdays WOD
5 x 135
5 x 185
5 x 215
5 x 235
3 x 245 failed on 3rd. luck to have a spotter.
2 x 235

Maximus (post #6),

looks like you're trying to do a good job casting Crossfit in a positive light but are being handcuffed by unequal levels of objectivity.

I read your earlier version as it was in progress on the merits of Crossfit, and the underlying message (because of the superlatives at the time) was that it worked. Now you've had to "clean it up" so it's not an advertisement and you are no longer saying how effective the program is.

On the flip side, in the controversy section, the critics aren't operating under the same constraints. For example, the lines advocating specificity "To become strong in a particular movement" and "necessary to gain significant strength" are completely misleading. I'm pretty sure you have (I know I and most others have) generated dramatic strength gains while adhering to Crossfit, but the implication of the above two quotes is that Crossfit can't increase strength.

This critique is simply the GPP argument being flipped on it's head, only instead of stating specificity increases maximum strength/performance/etc of the particular athletic movement (readily admitted according to the GPP description), it essentially implies that NO SIGNIFICANT gains will be made under Crossfit.
Just not true.

I thought the rebuttal in periodization was fine for the layperson (definitely me), although someone like Coach may have technical points to dispute.

On the politics part, that's a fair criticism that many of the political articles on rest day are right wing in nature. I think what is unsaid though is that effective debate is being sought after and encouraged, not just conservative politics being espoused.

Coach, with the idea that debate is in fact what is being sought after, you might try posting left-wing articles and asking for comments occassionally - to stir up the hornet's nest so to speak.

In any event, not being part of Wikipedia, I don't have to be objective - I think Crossfit's an awesome site and service and sincerely appreciate the hard work and generosity of everyone involved (Crossfit coaches, staff and community).

Sean

My comment on jumping pull-ups? Nicole is hot!

135/5
155/5
155/5
155/5
155/5

Good workout! Really focused on form, a2a for every rep.

135
160
185
205
225

65/5
75/5
85/5
95/5
95/5

BW-163

5-185
5-205
5-225
5-250
5-260

BWT=275#

Was going for 80% of 1 RM for 5x5, but hamstring did not hold together (pulled it shotputting about 3 weeks ago).

#1 @ 315#x5
#2 @ 315#x5 (hammie twinged)
#3 @ 275#x3, 225#x2 (twinge)
#4 @ 225#x5
#5 @ 225#x5

All b2a

Bench for good measure (all x 5)

225/225/235/245/245

Form form form. Ooch argh grunt. Thanks HQ!

165x5
185x5
200x5
215x5
235x5

Got my copy of Starting Strength yesterday; perfect reading for today.

135
150
160
170
175

All 5 reps.

Finished with 800 meter run.

5 sets of 5
135
145
155
165
175

bw 165

225 x 5
225 x 5
225 x 5
235 x 5
235 x 5

135
185
205
225
225

Then 50 dips/50 pushups/50 sit-ups

42 yrs; 190 bw (down from 210)

Hi all,

First time posting here. A friend recommended the site to me a few weeks ago and I'm really enjoying the workouts and the community. After seeing today's workout, I was wondering what the difference is between front and back squats? Do they work any different muscles, and should you expect to be stronger at one or the other? TIA for any help...

cfwu x 3, then as rx'ed:

5x90kg
5x100
5x100 (only 4 good reps)
5x100
5x90 (tried 100 again but failed on third)

Hi all,
ALL WEIGHT IN KILOS
Fun {ride 2 miles (5:17); Squat SW/Press for 5's-82,40; 107,50; 127,55; 140,60; 150 (w/belt),65 (final two reps were PP's)}. Duration <40:00. Bdw. 80.2.
Later for Lisa...

Kegger

You are a monster! Hope your hamstring gets better.

Nick

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

95-105-115-125-135

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

Can anyone help me out with the Crossfit Levels? I, II, and III? I can't seem to find any links to an explanation of the expectations of these? Thanks

CFWUx3

5x95
5x100
5x105
5x110
2x110 failed on 3
5x95 to work on form

butt to ankles throughout

135, 155, 175, 195, 205

Did yesterdays workout first 8 rnds + 21 jpu and 8 thrusters.

JPU box on floor, better than med ball

5x135 (warmup)
5x185
5x195
5x205
5x215
5x225

Smoky (#61) -- where are you seeing talk of levels?

CFWU then 5x135, 5x155, 5x175, 5x195, 3+2x205 (broken set)

I don't think the jumping pull ups in that video are supposed to be the ones we did yesterday.

135x5
185x5
225x5
275x5
315x5

All felt really good. First time I have ever done all the way down squats... First time I've ever not used a belt above 225...

Surprisingly felt easy to me...

Didn't have a spotter or a good surface to drop the weight so I didn't push to fail. Still a good workout.
205
205
210
210
210

185/185/185/185/205 (followed by 2 mile run on treadmill)

ME Black Box day
Thrusters, 3-2-2-2-1-1-1-1-1

125/135-145-150/160-170-180(PR)-185(BW!/PR!)-185

Old pr was 175. The second 185 rocketed up there. BW=184 Going to shoot for 195 next time I hit this.

CFWUx3
BW 222

Stayed at 135-155 #'s to work the depth. It's amazing how smoked my legs were staying at that weight and squatting down to the medicine ball...

Thanks, Coach, and thanks for posting Dan's picture again...RIP Brother.

-Dennis

BW: 125

5x95
5x115
5x135
5x160
5x185 bad form
10x45
10x45 OHS
10x45 FS
Last three set were b2a, worked on form.

Just started WOD last week. This sight is great! Keep up the good work.

tony

I made a couple videos of todays workout...

Sorry only two, my batteries ran out after set 3 and I forgot to turn it on for set one. :)

I tried to upload to myspace, but it kept timing out. So here they are until I can figure out how to get them on myspace:

http://www.getpaid2surf.net/personal/videos/

Wrist injury from a missed jerk yesterday. Ran 5k, 31:00. Go Clydesdales !

85-125 for 5
tried 130- 1,1,1,2 reps

As a newcomer to CF (today is second day of doing WOD), it seems that the weakness of the wiki site is that it gives short schrift to what may be obvious to those familiar with CF: a definition of fitness. The necessity to link to GPP to explain fitness (and then only cursorily) allows critics to continue with their own preconceived notions of fitness. If, however, the definition is made clear and substantiated (as it is in the free CFJ), then the superiority of CF becomes apparent. More important, it demonstrates how most other training programs fail to develop fitness, properly defined.

If one defines fitness as, say, "ability to win a bodybuilding competition", then CF might be criticized, albeit on shaky premises. Such criticism, however, should raise the question of whether the correct definition of fitness has been developed.

cfwux2

Back
Squats
135x5
155x5
155x5
175x5
165x5

50 Jumping Pullups in 1:50, just for fun.

no squat stands yet, and no bar stools either. Found a pair for $99 which I can beef up with a few welds, so that'll be nice for OHSQ, FS, etc.

Instead I ran 5 miles and 1000' of vert, sprinting the hills and jogging the flats. 60 minutes. Very interested now in balancing my glute/ham development with my quads, and not putting on a ton of leg muscle with slow lifts if I can help it. Read up on the GHD and Russian Oly lifters, thinking about how it plays into hip explosion.

I am curious how guys like Rob Miller balance out their CrossFit workouts with a focus on power-per-unit-mass. The latter is my interest.

51 y/o 150lbs.

95 warm up set
115
135
155
165x3
135

185-205-225-245-265x4

left the last 265 rep on the bars, got stuck at the bottom

225 out of the hole, then x2

Squats starting from the bottom are hard!

I missed yesterday's workout, so I did that instead, since I need more met-con, IMO:

10 Jumping pull-ups
15 Pound dumbbell thrusters, 10 reps

After dying trying to do the 21 pullups in round one (I did 15 before deciding that was not going to be pleasant), I came to the conclusion that jumping pullups suck. I decided during round 2 that I would complete 5 rounds, regardless of time. I did that in 11:45, then did another round. I decided to call it quits with 4:30 left and collapsed. I realized this was the easy way out, but since I had stopped the clock, I had no idea how much time was left, or even if I could have done another round in the 4:30. I then decided that I would do 1 more round. So, total 7 rounds, likely in about the 20-21 minute mark.

The inspiration to continue was a quote that Linc posted from Brandon Lee: “At what level of mediocrity are you willing to settle?”

cfwu x 3
185
195
205
205
205

Body weight: 215
245
265
285
305
305

CFWUx3

Back Squat 5-5-5-5-5 reps

10x45# WU
5x65#
5x85#
5x105#
5x105#
5x115#

Notes: Depth on all to 12" high step. Having something at a fixed height to squat down to has really helped me focus on my ROM. Finished with some handstand practice of 10 kicks to handstand and hold for 2-5 seconds.

Unspotted/unassisted-

2 rounds CFWU
BWT 180
185/195/205/215/215

Did yesterday's WoD today - ouch. I find the thrusters are as hard or worse metabolically than the jumping pulls. Pick your poison.

185x5
225x5
275x5
315x5
335x5

All were parallel or lower.

Downtown Norfolk Crew

Phill cfwu x 2 100 Jumping PUs 1:22 squats 135/155/175/195/155
Shawn 100 JPUs 1:58 squats 135/155/175/195/205
Steve 100 JPUs 3:30 squats 135/155/175/155/155
Andrew 100 JPus 1:28 squats 135/155/175/195/195
Brian 100 Jpus Squats 135/155/155/155/155

CFWU
135x5
155x5
185x5
205x5
225x5

WOD#9
Age 35
BW 68 kg

Took it easy.
Did 2x25 reps straight with good form using 30 kg. (1 min rest.)

WHEW!! What a day!

CFWU x 3 plus some jump rope (3x100) to get the blood moving.
Various warm-up sets: Bar, 135, 185, 225, 275 Most were 1-3 reps.
305 x 5 x 5

So, still feeling like I had something in the tank, I wanted to catch up from missing out on "Grace" this weekend...

as Rx'd: 135lbs x 30
4:35

Probably could have gotten a much faster time had my thighs not been toast from the squats.

185,205,215,225,235

Also got 2 sets of 5 straight muscle-ups on the bar. Aiming for 10 straight.

RE:

xfit Wiki: the wiki is an encyclopedia and should contain no opinion or unsubstantiated statements. If you find factual errors, please change the, if you have citations please add them. It should be objectivly written which is harder than it sounds.

Xfit works, that is obvious to all of us who have done it for a while. The criticsms don't seem baseless to me though. Perhaps lack of periodization is a legitimate concern? I am having to self-regulate to keep from burning out. It is a fairly new phenomenon and not much research seems to have been done on it. I have to admit the idea of persuing a degree in excerise physiology or psychology, concentrating on studying crossfit greatly appeals to me. I'm a geek, I guess.

BTW - whomever put the bit in about actual improvement, with links, thanks. That is the sort of thing that is needed.

WU: 4 rds: 15 situps, 15 back ext, 15 push ups, 15 squats
WOD: 75-75-85-95-100

Felt guilty about missing yesterday's workout, so did both today. Was surprised that I got up to 225 considering the previous w/o.

"Pain is therapy"

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps

5.5 rounds (.5 was jumping p/us)

Back Squat 5-5-5-5-5 reps
135/155/175/205/225

Age: 32
BWT: 205

Back Squat
5x 135#
5x 155#
5x 175#
5x 185#
5x 195#
last 1RM was 255# in Jan. '06

Day behind. Did ystd WOD

5 rounds + 21 + 5

10 minutes sweat angels...

Darrell

135/135/135/135/155

185 x 5
195 x 5
205 x 5
215 x 5
225 x 5

I'm getting deeper in my squats (slightly below parallel)...pushing through heels. Feels good! Next time need to start heavier...around 205 lbs.

cfwu with 10 pu's per set (arms and legs smoked from yesterday)
45#x10
135x5
185x5
205x5
210x5
215x5
220x3

cfwu x1

135x5
205x5
255x5
275x5
285x5 - pretty shallow
(135x5)x2

CFWU
135, 145 warm up
155
165
175
185
195
135 to end with good form, not that others weren't. 41y/o 180#

145-185-205-215-215. Good depth this time. Felt good.

Paul:
95/145/195/205/215

Jen:
95/105/115/125/135

5 x 135/145/155
3 x 165
1 x 175

Today was my 2nd Crossfit workout after yesterday's "Welcome to the Party" JPU workout.

BWT: 172lbs

165/165/175/175/185
Good form I think; should be able to go heavier next time.

Question: I assume that these were full rest in-between??? I waited about 4 to 4 1/2 minutes between sets... is that too much???

Also, wasn't sure how far to go down... I substituted a 12" high milk-crate for the medicine ball at the bottom of the movement and I want to make sure that's comprable to what everyone else is doing.

This is already becoming habit-forming....

bw-201

wu
5 L-pullups
5 Knees to elbows
10 Ring dips
10 Squats with bar
5 Squats with 135

wod
185x5
185x5
195x5
205x5
210x5

Previous 1 rep max was about 200...so new PR's for me.

Crossfit works in my book!

MC

J-7 Rds
50 lb BB x2
45 lb BB x2
40 lb BB x3
Broken JPU
Broken BBThrstr

M-7 Rds
30 lb BB x7
Broken JPU
Consistent BBThrstr

Weights today 205,210,215,220,225. After the first set I never thought I'd finish so I was very happy. On my squats I only go to parallel or slightly above, not rock bottom like the picture Donald E #14 links. This is how I was taught when I started lifting many years ago and it is how I still see it taught today unless you want sawdust for knees. I'm sure I'll get comments telling me how wrong I am but it won't matter I'll still do them my way and hope to be running 5Ks in my seventies and beyond

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

As rx'd:

185
195
205
225
245

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

Wikepedia should read
"CrossFit Works"

As to the jumping pull-ups the video doesn't seem to jive with the explanation of 9" below max reach.

2 mile run, 14:00

CFWU

275
285
295
305
310

295 for sets of 5 butt to ankles, felt good!

135# 10reps
155# 5 reps
175# 5 reps
185# 5 reps
185# 5 reps
185# 5 reps
185# 5 reps
185# 5 reps
135# 10 reps

one hour in line skate (very easy)

bw 218
age 37

W/UP: 45, 65, 95, 115 x 5
WORK SETS: 135, 140, 145, 150, 155 x 5

26yo 200lbs
CFWUx3
frontsquatWU 135x5
backsquats
225x5
275x5
295x5
315x5
335x3 (no fail, but no spot)
front 225x5
front 135x10
then 2hrs of rugby practice

Hi folks looking for some guidance here.

I did the WOD today, first warming up with a 2000m row.

Then I went to the Squat stand and did the following.

105, 135, 135, 155, 155

My legs were still screaming from yesterday but I still did not feel like I really got a good set in. My problem is that I work out alone and spotters are not readily available so I’m a bit nervous about putting a lot of weight on the bar.

Since I felt like a wuss I went over to the squat machine. It’s one of those plate loaded “Body Masters” things. Now I know there’s a big difference between squatting a bar and using a machine but the sets I posted were

180, 270, 270, 360, 360

Now I’ve had engineering level physics so I know there is not a 100% conversion here but the discrepancy cant be that much can it?

OK so here’s the question(s) I need help with.

1) Is my low weigh “threshold” on the bar a matter of form or psychology?

2) Since I get an OK ROM on the machine (I can go down to parallel, but not butt to ankles) am I better off just using the machine, or am I fundamentally cheating myself out of core strength?

Thanks in advance for your help

btw I'm 6'3" BW 210

Age: 50 BW: 194

115x5
135x5
165x5
185x5
200x5

That was nice. Form was good. Looking up to #119, nice numbers, Greg.

27 y/o 170 lb 5’10” approx 12% bf
Warm up: 3 rounds of: 10 squats, 10 push ups, 5 ring dips, 10 burpees

Back Squat:
55lbs x 5
65lbs x 5
80lbs x 5
90lbs x 5
100lbs x 5
All a to a full depth
2 minute rests between sets

225
235
245
255
265

CFWU x 2

W/U - 65/10

95
115
125
135
135

Hey, Mark W...what kind of skates do you use for your inline training?

MarkFu

www.bont.com

CFWU x 3 (75#assist pu/dip)

BW 135

85-95-105-115-125

Was hoping to get up to body weight, but not quite for actually doing five of them. Felt good...I did a few assisted HSPUs, and then 10 OHS w/ bar to work form. Talked to some other women about CF, maybe I'll have some converts here in my small town...

CFWUx3

Squat
230x5
235x5
240x5
245x5
250x5

bw 152#

145#,150#,155#,155#,155#

As Rx'd rock bottom deep.
5x5 w/365.
bw 191

As rx'd. BW 186

Row 2500m on CII for warm-up (10 mins, 2:00/500m)

5x 100kg (220#)
5x 100kg (220#)
5x 110kg (242#)
5x 110kg (242#)
5x 120kg (264#)

Cool down: 20 min interval run on treadmill and 5x4 L-sit pull-ups.

Sam

BW: 185#
HT: 5'11"

275*5
275*5
295*5
315*5
275*5

Excellent depth. Focused on stabilizing hips, which helps keep back nice and straight.

3 x CFWUs as RXed

135/225/275/295/225

still recovering from LBP/injury

BW 285
Age 33

5 x 135
5 x 225
5 x 245
5 x 265
5 x 285

#120 JF

the thing that makes free weight back squats so difficult is balancing the weight through the exercise's ROM... machines balance it for you making them, in my opinion a waste of time, the "force loss" in the machine is quite small as it has to do with the either friction (on the down stroke) on a sled type machine or the inertia of the pulley/friction in a cybex style machine

5 rds as rx'd

Went light today, for some reason my legs aren't working due to yesterdays wod.

135, 145, 155, 165, 185

80,85,90,92.5,95kg

legs felt like lead today

5 sets/5 reps of...

150
185
205
235
250

then ... banged out a 6th set of 250. Plus full CFWU. Get some!

Ben: 205, 225, 235, 245, 245

135, 185, 205, 225, 245

135, 185, 205, 225, 245

135, 185, 205, 225, 265 struggled on last 2 reps.

bw: 225
5x225
5x285
5x315
5x335
5x335
the last two reps of the last set hurt like hell

crossfit@rawc.org

Age:42, Wt:175

CFWUx2 (+ extra situps and pullups)

155x5
175x5
195x5
205x5
215x5
--end WOD--
135x10
135x10

I didn't feel very strong today, and I think it may have something to do with the fact that I'm on day 2 of my diet. I lost 2.5lbs. yesterday.

135, 155, 165, 185, 225
Should have started heavier

135 x 5 x 5

32 y.o., 168#
As Rx'd
5x 135 A2A
5x 185 "
5x 205 "
5x 225 "
5x 235
+ 15 minutes hill sprints on jell-o legs

Old Power Lifters such as myself love these kind of WOD's , Thanks Coach
315 X 5
365 X 5
405 X 5
455 X 5
495 X 5
Age:47 Wt:250

205*5
225*5
225*5
225*5
225*5

Does anybody have an answer for #112, regarding going parallel rather than lower (specifically, butt to ankles)? I have the same concern, but abandoned my fear--along with some weight--and went butt to ankles.

185#x5x5

10-8-6-4-2 hanging-ankles-to-bar-leg-raise.

Misha #151, Good. The gods didn't give us knees that only bent 45 degrees, so why should we not be able to use the other half off our range of motion? Were we only allowed that 45 degrees, lest we lose our legs, our muscles would have tightened or bones would have grown differently over time and lack of use (you can bet after the first couple fell over and couldn't get up, noone else would be trying it). That would be a heck of a practical joke. There is ample content on this in the CF journals, but feel free to look at any olympic lifter who is catching his or her snatch or clean with their ass dusting the floor.

Great workout today. Feeling awesome right now, and loving crossfit/life.

5x205
5x225
5x235
5x255
5x260

Then 3.5 mile bike in 9:15 (part of my triathlon training)

Could have hit more weight, but weary due to no spotter.

Group Moffett

5 rounds for time of:

Pushups, 20 reps
Knees to elbow, 25 reps
Lunges, 20 reps (10 each leg)

Total time 17:04:14

no warm up (time contraints at the hall)
bwt = 197lbs
5 x 245lbs
5 x 245lbs
5 x 245lbs
5 x 245lbs
5 x 245lbs (felt slight tweak in lower back on last set - probably because of no warm up - stupid!!) Increase wt to 265lbs next time

1000m C2 rower

10 x 135 - wu
5 x 225
5 x 245
5 x 255
5 x 265
5 x 245

Felt a little wobbly on the last rep at 265. Form was good throughout, though.

BWT 185

135-225-225-225-225

135-135-155-155-155
then
70 jumping pull-ups since I missed yesterday.

Did this yesterday.
3mile run on Treadmill 20:40
205/215/225/235/245 AtoA
Today
155-185 sets of 5 on incline bench
dips with 15/20/25 lbs sets of 10
pullups 6 at 15/20 lbs 5 25/30 4@35/40
30 mins on stairmaster 30 on recumbent

BW 235. age 30

225-245-275-295-295

Anyone out there in the Twin Cities have a gym going? Sick of going to the "pretty" gyms and having people look at me funny and ask me what I am doing.

kyle (#160),

Let me know if you find any "crossfit-friendly" gyms in the TC area. I can't believe we don't have something like this yet.

Todd B. (#161)

Will do, and do the same for me. I am in Mendota Heights.

5X5X135

5 reps each at:

70kg, 110kg, 115kg, 120kg and 125kg.

First 4 sets to a Dynamax ball, the last one was not quite as deep and I need to work on that.

135, 225, 245, 265, 275

WOD 315x5
405x5
405x5
405x5
405x5 (slight twinge in lower back on last set, might have sub lighter weights or different exercise next time)
then 3.6 mile run in 26 min (hot 96F georgia weather)
I have a question for the 5-5-5-5-5 does that mean 5 max sets or do you pyramid to your 5 rep max.

BW: 176.5#

5 x 5 Backsquats
155*5
175*5
205*5
215*5
225*5--- ROM suffered a bit ( + 135*8 a2a as punishment for getting sloppy on last set)

Pullups: 5/4/3/2/2 = 16
Ring Dips: 5/4/3/2/2 = 16

Press On.

Did squats yesterday so did yesterday's workout today. 8.5 rounds. Not just humbling, but humiliating.

5 x 185# x 5 sets

Misha #151 & Brendan #152 Yes the knees do bend to past parallel but they usually don't need to bear the large amounts of weight being listed here at that time. I'm sure the CF journals do support rock bottom lifting, but as a personal trainers most of the other lifting literature I have read supports parallel as the bottom point. As far as olympic lifters going ass to the floor, most of the powerlifters I know are aware they will be having joint problems later in life, but are willing to sacrifice for current success and most them don't go past parallel for squats. I'm not willing to sacrifice my joints. I'm just trying to present a different opinion so people can do their own investigation and make their own decision. I do believe crossfit type workouts are the future of fitness and 10 years from now people are going to look at us as trendsetters

Good day for working out....raining all day stupid east coast and stupid tropical rain crap lol, neitherless I got my squats in
225 x5
235 x5
245 x5
255 x5 stuck on a few
245 x5

Feeling good about todays workout

Team UB Xfitt

235#(78.5% 1RM)

5X5 3 min rest: Full, Low Back, No Belts/Wraps

Age: 20 Wt: 160

CFWU x 3 (jumping pullups w00t!)

5 reps 95# Snatch w/OH Squat x 2

As Rx'd:

185-205-205-205-225

nothing special for me, still nursing a stress fracture in my right tibia

wedding this past weekend, fell a day behind

19:46
6 rounds
21 assisted pu's
15 65lb barbell thrusters

exhausted

185
205
205
215
225 struggled had to get a spot, keept form pretty well though

question. on most of the upperbody workouts especially pu's its my arms that get tired and the rest of me is left not as smoked as i would like. any sugestions

CFWU x3 then Squats 135,185,205,225,,,,

100 x5 warmup
190 x5
200 x5
210 x5
220 x5
230 x5

My gym sucks so I had to use the rack with the guided bar(yuck).

First time doing proper Back Squats...used a block to manage my squat distance.
135 x5
145 x5
165 x5
175 x5
185 x5

Could have gone heavier, but thought it best to not push myself the first time. Trying to get the technique correct. Love this stuff!!

Extra
Power snatch 40, 50, 60, 65, 70 (all for 5's; hang below the knees; weight in kilos) and DB swinging curl and press 50#er'sx5x5 (2:00 interval). Bdw. 80.2.
Until tomorrow...

5 x 5 150lbs

Light weight. I'm relearning how to squat. I'm trying to do it the correct way, as far down as I can go, and I'm having to go really light to do it. I really feel the difference at the bottom.

135 x 5
225 x 5
235 x 5
245 x 5
245 x 5
255 x 3 (fail)
135 x 10

WU and stretch with oly bar
WU 135# x 10
WOD
155/175/195/205/225
form was good and back was arched.

cfwux2
back squat 5x5
135-155-165-170-155 135x10

155 x 5
185 x 5
195 x 5
215 x 5
225 x 5

5x75
5x95
5x105
5x115
5x135
No rack. Hardest part was the back-over-the-head-and-down.
15 DL w/165#

BW-201 6'-4"
135 x 5
185 x 5
225 x 5
245 x 5
265 x 5

BW=150. Squats to 10" ball.

155
175
185
195
200

-D.

Back Squat:

177 x 5
177 x 5
182 x 5
187 x 5
192 x 5

Did "Daniel" today as RXed. 23:50. Eva's kipping class was a big help.

1st time lifting 'heavy' weights for low reps for some years, but felt gr8

5 x 90kg, 5 x 100kg, 5 x 120kg, 5 x 120kg, 5 x 100kg,
felt so good in fact i did bench press in between sets

5 x 80kg,5 x 90kg x 4

Crossfit rocks

metric here in Perth, Western Australia

5 - 205
5 - 225
5 - 245
5 - 255
5 - 265
5 - 275
bw = 146#

275
295
305
315
335X4, F on rep 5

bw 210

BW=200lbs
HT=6'2"

First time doing squats in a long time...started very light to get the form right and get back in the habit with the help of a buddy doing the WOD as well.
95*5
95*5
95*5
95*5
95*5

According to my buddy my form was good...but I somehow managed to pull a muscle in my right shoulder (Previously injured)...so it's nice and tender now. RICE tonite and back at it tomorrow!

Legs feel like jello after this...now I know why I avoided squats for so long!

10 min ellip w/u 14/14. wod 5x135, 185, 205, 185, 185.

2nd WOD for me today..did yesterdays earlier and these squats a little while ago.

BW- 175
Squats- 220, 270, 290, 290, 290

95x5
95x5
95x5
115x5
135x5
form getting better
5 x ring dips between sets

BWT: 151

5:185
5:185
5:205
5:225
5:245 (really about 4, went all the way down & couldn't get back up on one. lol whoops!)

BW: 185
225(4), 205, 205, 205, 205

--I thought I would be able to do more weight today, but felt really weak and had to drop down. I did several really long/strenous hikes about 2 weeks ago, so maybe that is still having its effect?

squats 5X5
135 (warmup)
155
165
175
185
195

50 jumping pullups in 1:51

Mike Donnelly

BW=171
Age-37
135x5
155X5
175X5
195X5
215x5
good form all the way down.

BW 186
CFWU 2 rounds
ovhd squat 45-10, 45-10
135-5
205-5
245-5
275-5
275-5

screwed up the last 2 sets were only 3 reps each not 5

Kelly is here for PMS V.
Back from getting RKC certified, she did some light back squats before wisely deciding to abandon them due to shoulder aggravation. She worked on high tension focus with kb cleans.

I did 12 sets of double 44# kb clean and press, with reps in the range of 2-4 and then worked tension techniques as well.

CFWU

5x5 squats with 225# in Smith cage. No regular squat rack at downtown gym.

BW 70kg
60kg 5
70kg 5
75kg 5
80kg 5
85kg 5

did box squat on milk crate

big p:
5x185
5x205
5x225
5x225
2x255

little p:
5x135
5x135
5x155
5x135
2x165

30 mins on the elliptical
10 minutes of sprints on the rower
cfwu x 3

135 x 5
155 x 5
165 x 5
185 x 5
205 x 5
225 x 3

felt great could have done a higher weight for the first 3 sets...will know better for next time

135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

I unfamiliar with lifting weights especially ones near my limit. I approached this WOD starting with 50lbs/back squat x 5 and increased 10 lb every round, 5 squats, until I got to 110 lbs. At that point I was actually surprised that I was still able to get down to a deep squat and push up to a straight stand. However, with no spotter, I stopped. Next WOD when we do weighted squats I'll start at 100lb and proceed up from there.

Morphed baby Murph in Baja, no phone, no internet, couldn't get the WOD.

3 rounds, for time
800m, 5 pullups, 10 pushups, 15 squats
17:39

cfwux3rds pushups,ohs,dipsx15 decline situps back extx12 jumping pu's x 10
back squat
135x5
185x5
225x5
245x5
245x5
got interrupted and lost focus on last two sets
definitely love jumping pu's after watching that video form was much improved.

Late night tonight....

BTW 195#
WOD
95x5
145x5
145x5
165x5
165x5
145x5
145x5

a2a
135, 185, 185, 185, 185

185x5x5.

135, 155, 185, 205, 225, 205
focusing on form - couldn't get as low as I wanted on the 225...

CFWU x3 sub push-ups for squats
WOD
135-155-165-175-180

feeling good!

ratt

bw 165#

205
235
255
265
255

then did some front squats and sdhp.

bw #163

5x135
5x225
5x245
5x295
5x315

did walking and side-to-side kettbell swings between sets

Don't have enough weight! 155x 6, 200x 10, 200x 10, 200x 10, 200x 11, 200x 5. Strict form all the way down.

5 x 135, 5 x 205, 5 x 225, 5 x 235, 5 x 235. Left a little in the tank, as I had to make up yesterday's workout after.

135
155
175
195
205

Jason

5x225
5x275
5x315
5x335
5x365
all a2a.
bwt-210

300lbs

all 5 sets of 5

all the weight i have or i would have gone huge

swear

mean it

bw: afraid to check after 2 weeks on the road, let's say 203lbs

RxD with 225

my weight was 155

WOD
800m warm up
4 x 400m sprints
2 x 100m sprints
various plyometrics
freestyle swim for 20 minutes
CFWU x 10 reps per exercise, 1 round
Back squats bwt 160
135 x 10
155 x 5
185 x 5
205 x 5
225 x 5
205 x 5

Did work out as rxd 50lbs then did the work out I missed the other day,jumping pull ups & thrusters 45lbs x 8 it was a very "HOT" day and work out was very exhausting.

caught up on Grace first

115 x 30 - 4:11 (125 next time)

back squats

185 x 5
225 x 5
245 x 5
265 x 3 (stopped at 3 reps as my knees were drifting together as if i had tied them to one another with a rope)
245 x 5
245 x 5 (had to really work hard to keep knees apart {thighs in line with feet} on last 2 reps)

this workout was well timed as it came immediately after my having read the "squat" chapter in Starting Strength. i'm ashamed to think that i ever called what i was previously doing a "squat".

BW:300

135-185-225-255-285

154 (70kg)x 5
165 (75kg)x 5
176 (80kg)x 5
220 (100kg)x5
243 (110kg)x5

We ran out of weights, through on a few 2.5kg until the bar was full... might be time to buy more.

CFWU x 3
35 x 5
45 x 5
55 x 5
65 x 5
75 x 5

Fairly easy WOD, will add more weight next time. Worked on form and didn't want too much pressure on knees

Mike: 135, 155, 175, 195, 205(x4)
First WOD in almost two weeks due to a really bad cold. Still have lingering effects, but strength is pretty good from all the rest I've had. Not ready for a cardio blast just yet.

Renae: 95, 115, 135(x2)+125(x3), 125, 135
First time doing really deep squats, so it'll take a while to get used to it. Plus, she just did a triathlon two days ago!

225 x 5
275 x 5
225 x 5
245 x 5
245 x 5
went lighter for form work

40 x 5
50 x 5
60 x 5
60 x 5
60 x 5

Used assisted bar for squats - didn't want to chance the knee. Worked on form. Will try next time w/out the assisted bar.

4 miles 34:30. Officially starting Marathon training

10 dips, 10 dead hang pullups x 2

135x5 warmup
185x5
195x5
205x5
215x5
225x5
All reps really deep. 10" off ground maybe
135x5 Front squat. At last! I can finally get my arm-forearm-wrist to bend into that triangular shape so elbows point forward on the FS.

255x5
275x5
285x5
285x5
275x5
Felt really weak today.

bw 240
age 35

135x5
185x5
225x5
275x5
275x5

BW: 193lbs
Age: 16

45lbs x 5
135lbs x 5
155lbs x 5
185lbs x 5
205lbs x 5

Only got 4 sets in before jiu jitsu

185
205 started breaking form
185
185

45 x 5
65 x 5
85 x 5
105 x 5
125 x 5

CFWU x3

WOD

135-185-205-225-275-135x10

Had a long night last night. Chose to go light today. Worked on going deep at the end w/135. Trying to go A-2-A. Got close, still was able to keep posterior chain engaged. I'll do this again when I'm not so hungover, soon.

BWT 205
CFWUx3
130x5
220x5
240x5
Felt good so those ended up being a warmup then:
260x5
270x5
275x5
275x5
265x5

BW 192, 28yo
2 rounds of CFWU -pullups
5x5 back squats on smith machine @ 185/195/205/215/225

5x135/5x185/5x205/4x225/3x205
Great work out considering 2 months ago 205 was my max.

BW 175
CFWU
WOD: 135/165/185/195(bad form)/185/135
Bench Press: 135x20/16/15
BUDS Warning Order Week 1

Squating and the notion of parallel.

The latest journal reviews I've seen on squating say that the knee is least stable when placed at a 90 degree angle. This supports the opinion of CF and that going b2a is a better alternative for muscle fiber recruitment and for joint stability.

On a similar note it wasn't that many years ago that everyone advocated static stretching prior to exercise but almost every lit review now shows this to not only be unhelpful but could lead to an increase in acute injuries during exercise.

Back on track after a week off. One round CFWU, 40# assist for 7 pullups, 50# assist for the last three, 50# assist for 5 dips, 50# assist for the last five).

Back squat as rx'ed (except, I didn't really take time off between sets...maybe one break at around 12 or so), 30# for form, need to up the weight, but wanted to start slow and work my way up I guess. Next time.

8 X 135 lb warm up
5 X 185 lb
5 X 225 lb
5 X 225 lb
5 X 225 lb
3 X 245 lb(fail on 4th)
5 X 225 lb

Used a chair to ensure i was going low enough--just the last couple inches there is where it gets really tough --my stick point if you will

bw 145#
back squats 5 x 5: 135,145,155,165,175

Hello eveyone!

Thought this went quite well think I will push my 1RM when that comes around as went quite high with this.

Weight in KG:

65x5
75x5
80x5
85x5
90x5 (Shaky on the last one but not bad)

London Crossfitter!

40 y/o bwt 185

Back Squat

155x5
185x5
205x5
225x5
245x5

Had trouble getting deep enough last two, no spot

207,212,217,221,226
bwt 160 lbs

225,245,255,255,255

Due to a lower back muscle strain from the 6/16 WOD, I decided to go about 20 - 25 lbs lower than normal. Did not want to re injury my back.

did front squats 5 x 5
95-105-115-120-125
good form and ROM, not much weight

btw 125

5-45 warm up
5-65
5-85
5-85
5-95
5-105

Crossfit Liberty

185
205
215
215
225

Deuce: 30 y/o, bwt 144
185
205
225
235
255

P-Love: 37 y/o
95
115
115
125
135

Let me first say, i can barely sit down today b/c my butt is so sore LOL

Shawn bw 222
225/275/315/315/315 I chickened out, my legs were feeling shaky so i stayed put last 3 sets

Mike bw 225
225/275/315/315/365(3)315(2) Mike stepped it up, prolly could have gotten 5 at 36.

we lifted bi's and tri's afterward

Hgt 75 BTW 200 Age 49
As Rx'ed:
290
310
340
360
380

BW: 195
As Rx'ed
225
275
295
315
345
Lifted more legs after

185x5
225(F) 185x5
205(F) 205x5(a little shallow)
205(F) 185x5
195X5
used a 15" bench
not a strong day
paying for going too shallow in the past,
getting out of the hole is killing me

135
155
185
205
225

Sprained ankle a week ago so took it a little easy.

age 41
bwt 198

135
185
225
225
225

135, 145, 155, 165, 175

On a good day I could've done a little more (MAYBE 185), but I completed Grace right prior to doing this.

age 41
bwt 235

warm-up with air squats and 135#

5@225
5@225
5@225
5@225
5@225

Took it easy and worked on form.

185,195,205,215,225

225
275
315
335
365x2

Still felt good so I did the 30 C&Js from Saturday and completed it in 3:25

185
195
205
210
225

bw=123

95x5
115x5
135X5
149x5
149x5

age: 44
weigth: 233

warmed up with 135
all are five sets
225
245
270
305
315 last with a spotter

age: 44
weigth: 233

warmed up with 135
all are five sets
225
245
270
305
315 last with a spotter
crossfit Libery

BW 235
45 YO

Took lots of time warming up with, about 15 singles working up to and around 205 - bum wrist from a missed jerk two days ago, cranky ankle from 5k yesterday.

225/245/255/265/275. Solid, confident, and deep on all reps.

Age: 27
BW: 190

Warm up 135 3x10

225x5
225x5
225x5
225x5
225x5

***Slightly below parallel

BW: 200

Warmup with yesterday's WOD and 135x5.

225x5
225x5
245x5
265x5
265x2+245x3
245x3

A little disappointed till I remembered my breathing after the first WOD. My goal next time is 285# for 5. I used to be abel to do it.

BW: 140
CFWU x 3

155x5
185x5
195x5
195x5
205x5
205x5

I feel goood.

Into second week of ME Black Box - focus lifts squatting on Tuesdays.
5*3 overhead squats - 75/85/90/95/100
5*3 front squats - 115/125/135/145/145
3*3 one legged squats (L-R) 35/40/40

Bw 201
44yr
135x10
185x5
205x5
215x5
225x5
235x5

5 X
-----
155
165
175
185
195

Could go heavier, but not without form penalties.

Chris

Done on June 27, 2006, just forgot to post results at that time. Posted next day.

5x185
5x205
5x205
5x225
5x235

BW:130

5x95x5

5x 215
5x 235
5x 245
5x 255
5x 275
all butt to ankles
Liberty, Baghdad

135,135,145,155,145

Butt to ankle

185
206
226
226
226

bw = 135

CFWU x 3, 20 reps
185
225
250
265
275
2000m row cooldown

201/212/234/245/256 - weights were in metric.

CFWU: x3

WOD: 5 x 5 back squats @ 185# - all Ass to Ankles, focused on getting perfect form Dan John style.

Finished with OHS, TGU, one-arm pullup training, and 500m x6 C2.

Vanessa- 155/165/175/185/190

Bodyweight: 70kg.

90kg x 5
90kg x 5
90kg x 5
100kg x 5
100kg x 5

Probably could have gone another set or two at 100kg but was being careful, having just recovered from a severe knee injury.

165, 175, 185, 195, 195

135x5
185x5
225x5
225x5
245x5 PB since achilles tendon surgery last Sept.(Complete tear)
Can't really push too hard yet on squats. Ankle and calf really don't support heavy weights just yet. Balance is a real issue.
I went to the leg press machine (where balance isn't an issue) right after finishing my squats,and did 5x5 reps of 335.
Can't wait till I can get above 300 again with squats, and Crossfit will get me there!

155/165/175/185/195

Me: 135, 185,185,185,205
Brooke: 65, 65, 65, 85, 85

Did "Michael" before this so I just tried to get a baseline on this one. Probably could go a little higher next time.

Squats down to medicine ball

5-95
5-115
5-135
5-155
5-175

BW-205

225x5
275x5
285x5
295x5
300x5

Day late

BW 195

155
175
185
195
205

Curse my interfering quads (they are sore from the thrusters and I still try to use them for back squats).

185 x 5
200 x 5
225 x 5
245 x 5
275 x 5

Dave- 185/205/215/225/245

CFWU X 2
x5:
95
105
115
125
125

All cleaned, no rack. Exciting getting the weight up over my head to my shoulders and back again afterwards. Back squats feel SO much better than fronts!

BW: 170lb

CFWU x 3

185x5
215x5
225x5
245x5
275x5

Good form past 90 degree on each.

5x95
5x115
5x125
4x135
4x135

5x95
5x115
5x125
4x135
4x135

Late post; day behind
Back squats 5X
135-155-185-185-185
All a little past parallel. Getting deeper; still need more hip and back flexibility. Getting stronger, though!

BW 152 (dropping...gotta eat)

Darrell

135
150
165
175
190

115
135
165
185
205x3/135x2
All the way down.

43 yo
210lbs

5x225
5x245
5x275
5x295
2x315 no spot; dropped to 225 and did 5 more.

Team Emerald Coast

Anabel: 45-55-60-65-80

Joey: 135-145-155-165-175

No rack so.....
each set was deadlift clean and jerk THEN squat!

Did this on 6/28.
3/3 cfwu - situps/back extnsns (thought I was going to get to Michael, too).
135 x 5 warm up
225-245-255-255-275
All squats a-to-a with a pause at bottom. Probably had more in the tank, but happy with it.

Subbed OHS:
5x95
5x105
5x115
5x125
5x135
From floor, full squats with slight pause at bottom.

Warm up 2000m row 7:50

135/185/205/215/225 a2a

80kg x 5
85kg x 5
90kg x 5

135#x5
235#x5
245#x5
255#x3

BW 190
37 YOA

135
185
225
235
235

Very strict reps.

BW 125

30
32.5
35
40
42.5

(after deducting 10kg because the bar felt like it was only 10kg...)

5 x 155
5 x 185
8 x 165
8 x 165
8 x 165
Went with higher reps to maintain proper form.

135
140
145
155
155

135, 185, 205,225,135 (knee sore)

BW 171
Full CFWUx3
OHS Substitute
5x80#, 85#, 90#, 90#, 90# Form suffered a little on last 2 sets
3 L-sits hanging 20 sec.
Pullups 12,10

275x5repsx3sets
250x5repsx2sets

M-
6 Sets 95lb

As Rx'd although it did seem too easy seeing how I'm transitioning from strength/mass lifting to CrossFit. Don't get me wrong though, some of the other WOD's have straight kicked my @#*.
315lbs x 5
365lbs x 5
385lbs x 5
405lbs x 5

WU and stretch w/ oly bar
WU 135# x 10
WOD
155/175/195/205/225
good form felt good, but