We only have upright racks, no pillars of power or other self-spotting device.

I used to use the spotting method where one person stands behind the other and pulls up and back on the ribcage to assist, however I believe Coach Rippetoes book says this is not advised.

I would like to try and go heavy on this, but not get crushed. Any suggestions?

See the world's even more youngest CrossFitter here:

http://crossfitoakland.com

athleticism or not if there is photo radar around jessie is gett'in a ticket!

Maximus try sawhorses for self spotting the squats - I got a folding pair at the hardware store and they work great - not that I have ever missed a lift, of course.

Are we maxing out on our squats?

If you are going for sawhorses, make sure you put something on them (clamp, or drive a screw in halfway) so the bar doesn't roll off. If you have a spotter, I guess they could watch it, but better to be safe.

Nivek, yes assuming that you are proficient in the exercise.

Does "1-1-1-1-1-1-1-1-1-1 reps" mean do 10 reps of weighted back squat? Why does is it listed this way instead of "10?" I didn't see anything in the FAQ.

Hugo:
You are doing 10 max singles with rest as needed in between, as opposed to a continuous set of 10. Pick a good weight, do a single squat. Rest as needed. Go again. Heavier. Harder. Better.

How long should you rest between sets.

Just got my answer, thanks

225,275,295,315,325,335,345,315,315,315

345 was shakey

Hugo - if you didn't see it in the FAQ, it's because you didn't look.

FAQ says, "Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times."

By pure coincidence I did heavy squats today before i saw this

did 110kg, 130kg 140kg, 147.5kg, missed 155kg then

120kg 2x2

Haven't been following the WODs recently bu i've just started again because strongman fell through and i need to lose some of the lard i put on!

Expect shockingly slow times for a few weeks

Not sure if pushing off the wall would help...I would still end up in the street with a bad ankle getting run over by a bus.

My ME squat day is ironically tommorow...will pick a lady for today...who shall it be...Hmmmmm

40kg, 50kg, 60kg, 70kg, 70kg, 60kg, 60kg, 60kg, 60kg, 60kg

1 min rests.
Focused on form but with the 70's it wasn't that good.

BW 67kg

15# Mike OD, well I heard Mary is available...

When I try to watch the video for "back squat," it stops after she gets the bar off the rack, so I don't get to view the whole exercise. I want to make sure these are regular squats I noticed in the exercise list it called them "back squats, AKA squats" so I'm assuming they're regular...but you know what they say about assuming. Thanks!

Max, #1

Try with a spotter on either end of the bar, no one behind. The guy behind probably can't get you and the bar up in anything other than the lighest circumstances. With a spotter on either end they carry half the weight of the load only, leaving you to safely exit out the bottom. If you have bumpers, simply ditch and step forward.

231,241,251,261,266,271(f)....221 x 3 x 5 to finish
bwt - 163

Just coming off of a foot injury, so this will be my first WOD in over a week. Looks like a good one to ease myself back into.

bw 89,1 kg
warming up: aerobic weightlifting circuit
(for those interested: http://www.sportquest.nl/oga/wac/WAC_Lessons.html

squat 10x1:70-90-110-120-130
135-140-145-150F-150 PR
extra: 1/2 Angie: 9:42 min
have fun and lift with passion, Johan

Lower back feels a bit funky today so giving the back squats a miss. Instead did "Jackie" in 8:50

No spotter, so 5x225, 5x275, 5x315, 5x315. Form was good & got my thighs below parallel each squat.

did this on monday... got 450 finally, next stop 500.

Low back feeling tight and uncomfortable today - too much moving, work and pre-travel stress lately. Bodyweight down to 115....could really feel it in the squats. Hopefully the upcoming Hawaii trip will be the ticket to relax.

225x10x1 Beltless butt to ankles back squats
10x1 Bar muscleups
10x1 HSPUs off 12" stools. Shoulders deeper than hands at bottom. Bottom held for three seconds. Top held for time without wall for support (average 5 seconds)
10x1 (L&R) slow neck rolls with focus on breathing

Summer League hockey finals tonight...so no ME squats for me. I think I'll do a 4 set CFWU.

Good job Murph... good to see you omline...

3x CFWU
BWT 195
185,205,205,225,225,235,235,235,235,235

I don't understand the reason to post pictures of people jumping off of walls...seems idiotic and serves no purpose other than to blow out a knee or break an ankle.

Chicks dig risk-takers. Think knight-in-shining armor.

Don King,

You came so very, very, close to getting the answer on your own.

The "reason to post pictures of people jumping off of walls" is to reduce the likelihood that someone who jumps over a wall will "blow out a knee or break an ankle."

BWT 165
135,155,165,175,185,205,215,215,215,215

Should Jesse be promoting how to evade police officers on a site that has many of them working out? Me...I don't run from the police, I stand very still and pretend I am a tree...30% of the time it works 100% of the time.

PLEASE HELP ME OUT WITH THIS.

My name is Joe and I have been doing crossfit for about 9 months. I have been struggling with what to eat so I finally went out last night to get ENTER THE ZONE. The thing is that I am trying to claculate LEAN BODY MASS and its telling me its my waist minus my wrist. which come to 28 inches and you go to the chart in the back and my weight is 245 which gives me a 37 i guess as my body fat percentage. The problem is when I look in the mirror I am not seeing how I can have that much fat. I have a big head so that might have something to do with the weight but I am also 6'5". Could someone help me out with this.

Also I amd having some trouble understanding how to fit my meals in and hit my protein count.

Could someone let me know the best way to handle this.

Full range on all squats. Have to say that I completely blew through my expectations of how I would do. This was my first time and I was going to be happy if I did my body weight (171). Instead I blew right through that and continued on only to pause at the end because I wanted to make sure my technique was right. I don't know how I could have done this without the Starting Strength book...the foot angle, keeping the knees out, locking out the elbows behind, keeping the thumb over the bar, not looking up (slightly did that a few times) and not rocking forward ( I have to relook at how to stop that as I did it a couple times), to even what height to set the rack...amazing!

95
115
135
155
185
205 rocked forward off the bottom
225 looked up slightly
255
255
255 rocked forward at the very beginning but corrected it as I came up.

My knees felt good but it would have been nice to have someone watch me to make sure they weren't coming in. I felt that I had more in me but 255 was a hard effort and I didn't want to push it cause it was my first time.

Thanks Coach! I'm pretty excited considering I've been doing this for only a couple months. Don't get me wrong though, I know this isn't 400+ but I did over 1.5 bwt.

OD- Just like my cologne.

Jesse- Did that move help you make to the airport on time in San Diego?

BWT=275#, 42 YOA

BS 10x1: 315/335/355/365/385/400/365/375/385/315

then row 2000m for time (7:28.6) damper @ 5.

135
225(x4)
245
265
275(x3)

bw 165

275x1x10

I hate posting after the Keg-man on days like this...
205/225/245/255/275/275/275/205/205/205 form ok.

Ive been doing crossfit for about a week now and Ive already lost close to 8 pounds and my pullups, handstand pushups, rowing, etc... have ALL increased! With some of my workouts being as short as 8 minutes, someone please explain to me why this system is SO effective!

Working on form & full range of motion:
45 x 10

Maximus,
learn to dump the weight behind you. Knowing how to get out from under the weight can save your life.

Kelly,
115 and you squat my best squat on an average day, crazy women! ;)

As rx'd

After warming up:
275
315
365
405
455
465
465
465 (dropped weight behind me, GREAT RUCKUS!)
405
465

HC- See you at 500!

Nivek- It's all about the effort. You are certainly putting out the effort and seeing results. Keep going and never be afraid to pick up the pace.

Ryan

worked up to 120(PR)

Check out the video link on this website, http://wichitafallsweightlifting.us/ some incredible lifts by kids and adults, a 53 inch box jump by a 240 lb guy, pretty amazing.

Also they have a great CROSSFIT BAR!

If your NOT a competitive Olympic lifter, but use the lifts in your workouts, you still need a bar designed around the requirements of Olympic lifting. A bar with good spin, appropriate knurling, a bar that will "whip", a bar with a diameter that allows a secure grip and a hook grip if you are inclined to use one, and a bar that is designed to be dropped without coming apart!

Our Crossfit bar is perfect for you if you fit this description. It was designed by Olympic lifters, so although inexpensive, it incorporates the design features that make it appropriate for snatches and cleans, as well as squats and other exercises.

1. Our bar has a 28.5mm shaft. Higher prices bars (like the Pendlay bar or a Werksan or Eleiko)have a 28mm shaft, while other "bargain" bars use a 30 or 32mm shaft. We added the extra .5mm as a cost cutting step, these bars are NOT machined down to an exact 28mm like our higher priced bars. But we DID NOT add extra diameter to the shaft to make up for lower quality steel. A shaft diameter of 30mm or more destroys the "whip" of the bar, something that is more and more important as you get better at the Olympic lifts. A larger diameter shaft also hinders the grip, something that is very important to the Olympic lifts, especially the snatch. It is infinitely more difficult to maintain good for, especially straight arms, during the pull when using a thick bar. Crossfitters dont need competition perfect form on cleans and snatches, but the better your form is, the more benefit you get from the lifts!

2. Our bars are knurled like a weightlifting bar should be! It is a real chore to try to snatch or clean on a bar that is knurled like a cheese grater! We believe we developed the worlds best knurl pattern for Olympic lifting when we developed the Pendlay weightlifting bars, and we put that experience to work on this bar. You won't be disapointed. If you aren't buying bars from someone experienced in Olympic weightlifting, you won't see attention to details like this.

3. Our Crossfit bar uses snap-ring construction on the sleeves, just like the Pendlay bar, or a Werksan or Eleiko bar. Threaded end-bolts are cheaper, but they won't hold up to being dropped forever. The threads strip eventually, and the sleeves come off. I have seen it happen in a couple of workouts, i've seen it take a couple of years. But I know I won't let the kids I coach drop bars with the sleeves secured by an end-bolt.

4. Our shaft is black oxide coated, with steel sleeves and collars. The black oxide coating prevents rust and preserves the knurling, even if you aren't quite as dependable as you should be with brushing down the bar and removing the moisture-retaining chalk after workouts. A black oxide coating also eliminates the need for a center knurling. I know I dont relish the proposition of a scraped up neck from a high rep set of cleans with a bar that has aggressive center knurling. Chrome bars are so slippery, you NEED center knurling if you are going to use the bar for squats... Black oxide is not slippery, so it stays on the back during squats just fine even without center knurling.

This is a quality bar that is suitable for general training as well as the snatch and clean and jerk. Designed by Olympic lifters so you know it is suitable for the lifts, with all the little characteristics that make it a joy to snatch or clean with and the strength and durability to last, but without the expensive details that would be important to a competitive Olympic lifter but not someone just incorporating the lifts into their training regimine. Designed specifically for a Crossfit style workout.

crossfitbarpadRegular price: $169.00padSale price: $139.00

Contact

940.224.9841

glennpendlay@yahoo.com

Lou

Wow that box jump is pretty amazing. Ha.

WOD

WU Run 1/2 mile
10 x 95lb squats
10x1 (160,180,230,270,290,320,320,340,340,270)

I went lower on the last one to get as low as I could.

Also did 3 pullups and 1x190 bench between each set. Afterwords did some Pressing 7 sets low reps. Working on greasing the groove tech. and not killing myself.

Then warmed down with 1/2 mile jog back home. All squats done on V Squat, all other squat places used, so that probalbly means I only squated 45 lbs or so. Cheers.

topped out at 365lb.

Almost forgot, BW 220 age 25

95,100,105,110,115,120,125,130(fail),115,115
closed out with a set of 3 at 105 to practice depth.

135,225,225,235,245,245,255,255,265
bw=190lbs

Coach #32

Ok, I understand now. But there are still certain people out there that will go out and jump off a big wall just to say "hey look at me jumping off a big wall like on Crossfit"

Maybe a more detailed explanation of why this person is doing what they are doing would be in order. A description of "The push-away in the turn vault creates potentially critical momentum in the horizontal plane should the height of the vault require a roll", makes my eyes glaze over half-way through the sentence.

That's my 2 cents, which is probably what its worth.

Week 6 of WOD, 44, 161 lbs. Down from 166 since I started "The Zone" 3 wks ago.

CFWU x3 plus Hanging Leg Lifts with 1 sec hold at top.

115 lbs
135
135
145
145
155
165
165
170
170

I know this is not at all heavy, but for the first time with this specific exercise, getting slightly more that my BTW & with decent form, I was pretty happy. Looking for 200 next time this one comes around.

big pipe: bw 170
185, 205, 225, 245, 265, 275, 285, then 3x225 going low as possible
followed by 3x5 bent knee good mornings, 135, 145, 185

Re: Don King's posts...

Jumping from walls, much like Crossfit itself, is all about SCALABILITY. There are days when I twist my ankle getting out of bed. So naturally, I won't be jumping off of walls just for the sake of saying so. Unless maybe a large dog is chasing me...

I just enjoy the pics, say "wow", and move on to the WOD.

Coach,

I now have several members of my boxing class working the crossfit program. You don't have to sell this to people..it sells itself! Free is even better.

I have to say in the past months I have become faster stronger and leaner than I was before. I had spent many months in the gym doing the normal single muscle isolations and was bored and frustrated until I started your program. I am hoping for a crossfit in Richmond Va. soon, until then I will just continue getting weird stares at AM FAM from the spandex set as I work your program. Thanks coach and keep it up.

Ricky

Dj...nope, I got to spend the night in the food-court at the airport...I should have just stuck with you guys at the bar!

Don and others. I would assume the motivation in featuring my picture would be to steer people towards the information I have presented in the Crossfit Journal over the past few months on Parkour and its application to a scaleable progression that benefits both elite-level athletes and regular joes.

The turn-vault, in its simplest form, is a movement used to break up the total momentum from a drop that you would otherwise not wish to hurl yourself off of in one fell swoop. You do this by performing a 180 degree turn as you perform your initial vault, then spotting a point for your feet on the opposite side where you will make contact then lean back to assure purchase while your hands retain their grip on the top surface. This allows you to pause and take a quick inventory of your landing area, as well as reducing the total height of the drop by a number of feet.

For more info, check out the Journal, and feel free to shoot me an email with any other questions you may have :D

Don King #32

Actually, it's more like, "Damn, I want to learn jump off a wall. Maybe I'll subscribe to the Journal and learn how to do it effectively by starting with a two-foot wall and a spotter so that in a while if I keep practicing I will eventually be able to jump off a big wall like on Crossfit."

The link to the site has tutorials, and the articles on Parkour that Jesse's written in the journal are the most accessible, scaleable, user-friendly articles on Parkour that I've come across, and I've spent a lot of time looking for good ones. They're actually useful, even for beginners. And this is coming from someone who is still trying to learn how to roll. Come on, man.

And I like the caption.

did Painstorm XVII today 107 reps 5 drops no holds,
26 pull-ups
35 pushups
45 pushpress
nasty!!!!!

3 x cfwu

50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100 (PR)

Worked up to 265, failed with 275

What's wrong with looking up. I thoght that helps keep you back correctly positioned.

1x165 1x175 1x185 1x195 1x205 1x215(f) bent the bar on the 215, now I need to get a new one and just use the one I have for linda days. I guess I'm gonna check out this crossfit bar I keep hearing about.

Are we to try lift as heavy as we can without belts or are we to use belts? Belt or no belt, that is the question.

155/160/165/170/175/180/185/190/195/200

Not very big numbers but that is not nor has it ever been my goal. Did succeed it not hurting myself like the last time we did this workout, so I'm happy. FollowED with a leisurely jog after a highly important debate over the upcoming football season. GO VIKES!!!

3x cfwu for breakfast
squats tonight.

Sandy #65: CF discourages belts and gloves, hell even clothes. I'm serious about the first two and half-serious about the last. Check discussion forums, which are useful sources of information. I also think there is some stuff on belts and such on the FAQ.

cfwux2

BackSquat
135
155
185
195
195
195
195
185
175
155
135

Jesse,

You have just become my desktop background! Great article in the Journal too BTW.

Nick

215/225/235/245/255/265/275/285/275/265

Really happy with all of 'em, got right down to full depth.

yesterday: I jumped up to the fourth stair step with confidence,
while two weeks ago I did a couple jumps to the third step with great exertion.

today:
Primal Fitness Jumping Program - Week 2, Day 1

additional ring work: attatched rings over swing set for 10 of each: pullup singles, knees to elbows singles,
jumping dips - rings above shoulders - almost muscle-ups, and pushups 2x5 - those are tougher than I expected..

crossfit wod: ME Back Squat singles: 45#, 95, 145, 165 (old pr), 175 (new pr), 175, 175, 175, 165, 165, 165

40, 210#, 59th WOD

Jesse has some great stuff going on at http://www.americanparkour.com, if you haven't checked, you're missing out; also thanks for the great instructional aids in the CF journals.

10 X 1

135, 185, 205, 225, 235, 245, 255, 265, 275, 275

Felt really good. No back pain and all a2a with a pause at the bottom. 315 next time.

Maxed out on sets 9 and 10 at 300lbs. Lost the paperwork on what the weights were up to the max.

Hi all,
MOST WEIGHT IN KILOS
Yesterday Squat 62, 90, 107, 120x10 and ring push-up bdw., +15, +25, +31.5x10.
Today {Pull-up (below xyphoid)x6; skip 540'; DB carry (60#er's)180"; skip 540'; Ring dip (+25#'s)x6; skip 540'}x5.
Duration 25:50. Bdw. 81. Average HR ~160 bpm...

30yrs, 5'9", 220lbs

no bar, so i had to:

row 1500m - 16:00

5 x 5 - 120lbs dumbbell squats

225
275
315
315
325
325
335
345PR!
350PR!
350

bw 208

43
158
5 11.5

Worked up to 255 x 3 - a PB, but form dodgy. Dropped the weight and worked on the form. Still pleased though as getting stronger in the most important range of motion for me sportwise. Range will come.. Also caused some distress among the gear users in the gym, which was nice.

Age 35, BW 174 lbs
Back Squat 1-1-1-1-1-1-1-1-1-1 reps
135 x 3
145
155
165
175
185
185 (Fail)
175

back squat: 1x95,115,135, 155,175,185,195,215,225,245(SM). I started very light and really tried to focus on good a2a form, particularly after Rippletoe's fine article in the CF Journal. I wanted to hit bw (175 or so) at the 5th rep and see how close I could get to 1.5 bw which is Norcal's Level III for the squat. I had no spotter so I used the Smith machine on the 10th rep. I felt pretty good after a day of rest whereas last week after 6 days off I felt like crapola. Interesting. BTW, starting the triplet off with a ME WOD sure is going to mess up the black box boys. Thanks, Coach! BW:178, YOA: 57

I'm at week 4, day 1 of the Hatch squat cycle, so today's WOD fit in nicely.

Back squat
8x 225
8x 235
6x 270
6x 285

Front squat
5x 185
5x 200
5x 215
5x 225

Finished up with 10x 225. All reps deep. Toughest squat workout I've ever done.

After 6 straight months of CF, I just took off one week. Like any well-developed habit, it was extremely uncomfortable not doing it for the first couple days. Very glad to be back, but very sad that my "Golfer's/Pullup Elbows" are just as sore as they were a week ago.

CFWU x 3

95
135
145
155
165
175
185
195pr
155
155

Thanks Coach!

bw 183
age 39

175
175
185
185
205
205
225
225
225
225

KG

50
70
80
80
80
80
80
80
80
80
(need to buy some more weights!)

No times till i get a bit fitter.

Age 35 BW 203
185/205/215/225/235/245

I'm "starting over" with the squats because now that I have been doing XF for almost 6 months, the flexibility and ability of my knees to go to full squat A2G is coming along and only now do I consider my squat technique to be decent at best. hence I greatly lowered the weight from my previous "football player" half squats and now rebuild my squat foundation. No pain in the knees and a lot more satisfaction to the movement and full ROM.

201-215-225-235-245-245-245-255-255-265.

Good form this time.

age 32 bwt 170

195
205
215
225
235
245
255
265
275
285

Jesse- There's always next time bro. Just make sure you learned your lesson from that and stay w/us next time. I'm sure Rip would of taken you eventually.... Then again, maybe not.

Joe R #35:

Buy the Crossfit Journal:

May 2004 - The Zone and Meal Plans

Follow that. It is FAR more simple than the book and in this case far more effective. After doing the Zone from the May 2004 CFJ for a few weeks you can start to get into the details of the book if you desire.

But for me the CFJ issue was all I needed....and a few recipe books. And for more recipes also check out http://www.performancemenu.com/

Coach: a humble request....Is there any way to post beginner, intemediate, and advanced time goals for each workout (provided of course it is a timed workout). It would be nice to have something to base times and performance level off of. I know many people compete with each other, however I am assuming that the vast majority of crossfitters have not met each other so it becomes hard to gauge your performance off of strangers. I think most of us use our own personal "bests" as time guidelines to gauge our performance, which is great. However, those of us who are relatively new to crossfit, like me (4 months), have not done all of the timed workouts, so it would be helpful to know beginner level, intermediate level, and advanced level crossfitter times so we can set goals and get a feel for what level we are at and how we are progressing. Just a thought. If this is already posted somewhere, my apologies. Anyone want to chime in??

CFWU
WOD
135x10
185x6
205
215
245
275
275
275
225
225 front squat (fail)
185 front squat
155 push jerky-press
175 push jerky-press (fail)

To scared to go really heavy without spotting racks. Would have liked to get 315, but was afraid to even break paralell w 275 w/o solid safety equipment.

135,175,225,255,275,285,295,305,310,315
and then...

Fran
3:38

185
235
235
235
235
245
255 (bad form)
245 (bad form)
235
235
235

Yes, I know that's 11. I can't count too well with my boots on.
Crossfit week 1 complete. Set SUCKCON 1 and continue.

Joe #35,

Um, guy, you are doing something wrong with your table. I looked up 245# and 28" on my table and got 11%. To get a 37% at 245#, you need a waist/wrist of 41.5. To get a 37% with a waistwrist of 28 is not possible according to the chart. (OK, if you extrapolate, it looks like it would hit at about 70 lb). I don't know how accurate this method actually is for body fat percentage, however.

still sore from the pre-rest day stuff. plus digesting Mr. Rippetoe's good stuff still
so it was nice that i had no time and no access to real weights, i guess.

3 rounds of 10 reps:

50 lb back squat
50 lb press

225-235-245-255-260-265-275-285-290-300(failed)

Had to dump it on 3-hundo. One again, kudos to the invenotor of safety bars.

195
285
305
335
355
375
375
375

Navafit-#89

I'm in here for 7 months and have not completed each of the named workouts yet, but I posted a white dry-erase board in my home gym with the main WODs and then I write in big red numbers - my best times. I think it works for me. I also have posted a chart of my lifting and throwing PersonalBests or Records.

I don't think you'd get much useful information or motivation from my numbers. It may be interesting, ... but sooner or later, ... your own numbers are the only ones that matter. Its all so dynamic.

I may be wrong, but like Popeye sez, ...

"I yam, what I yam".

-K

3-199
2-221
1-236
1-246
1-266
1-2801-295
1-305
1-315
1-324
1-334
1-339 (f)
bw =150#

#97 Kevin: I hadn't thought of that. I will give it a go. Thanks!

CFWU and a couple sets of 135x5. Just did 'diane' yesterday, and poor form on the deadlifts results in a sore/tight lower back today.
did 185lbs 2,2,2,2,2,3,3
got well below parallel, and only got out of shape on a couple where I felt the lower back complaining.
Need to do more technique practice, but today felt good.

NAVAFIT,

There is a really useful ME worksheet on the FAQ page. It lists many, if not all, of the Max Effort lifts and is a great way to keep track of your progress.

Nick

105-195-195-200-210-220-225-230-235-240

bw = 175

28 y/o 170 lb 5’10” approx 12% bf
CFWU x 3

Back Squats:
45lbs x 1
65lbs x 1
75lbs x 1
85lbs x 1
95lbs x 1
105lbs x 1
115lbs x 1
125lbs x 1
135lbs x 1-1 PR
2 minutes rest per set, ass to ankles depth.

135x3, 145, 155, 165, 175, 185, 195, 205, 215, 225(fx2), 135x3x2 + pistol work. BW: 160#.

worked up to 180 kilos today.

BW 200
44yr
2 mi run ech. way to club
5x135
1x185
1x205
1x225
1x235
1x235
1x245
1x225
1x225
1x225
1x225

CFWU + some compound presses and squats, followed by the WOD... 185, 195, 205, 215, 225, 235, 235, 245, 255, 255

Workout #1- Lake swim (Apprx. 800m)

Workout #2-
1000m Row
Burgener Warm-up +135x3
WOD
185-205-225-245-265-285-305-325(old pr)-345PR-355F-225x3-135x3

Set a new PR. 355 is not far off either. Noticing a pain in left shoulder. Especially during swim. Better stop slacking on my shoulder strengthning stuff! Seems like if it's not one thing, it's another.

Get some, Go again!

Thanks Nick, going to take a look now!

squat:

155
165
175
185
195
205
205
215
205
205
205
Mike Donnelly

Anybody notice how many of the men's fitness magazines (probably women's too) seem to be shifting much of their workout info in a decidedly Crossfit-like direction? Timed workouts, tabatas, compound lifts, full-body workouts, db swings, thrusters, burpees...Stuff I'd never even heard of until I got turned on to Crossfit suddenly seems to be everywhere. Hmmm, I'm not sayin', I'm just sayin'.

42 yoa, 183 lbs.
Cfw/u, Burgener w/u
165,185,205,215,225,235x5.

Have a good day, all.

Age 47
BW 165
135
155
175
205
225
235
245
225 x 3
Had to wimp out at 235 and put that little foam thingie on the bar. When I try to position the bar lower on my shoulderblades, my delts feel like they're going to tear. Finished with 10 broomstick OHSs.

107/127/137/147/157/167/177/182/187/187(F)/177;
Smith machine.

worked up to 135 x3 (PR)

bw 147#
Decided to do 8 sets of 3 rep box squats at 185#

need squat rack.
Did 4 rds. of 25 sit ups
25 squats
25 box jumps
500 meter
did not time

BW 154, Age 46
CFWU x 3

135 x 3
185
205 (old PR)
215 PR
225 PR
235 PR
235
235
185
185 B2A
185 B2A

Felt great! Fortunate to have O-lift trainer to spot. No idea what my top end may be in any of these exercises. Many, many thanks Coach.

Darrell

26yo 200lbs

CFWUx3

back squat: 185/225/275/315/335/355(f)/225x5

front squat: 135x10

all squats done completely ass to ankles.
no records set, but happy with performance.

I'm loving it-
CF warmup
50 back squats at 40# (yep, that's just the bar, gotta start with what I can get over my head!) butt to ankle- first time for squats that low...harder than that video makes 'em look- she is an inspiration.
2 mile open water row- best part of my day

Turtle's grocery list:
squat rack

bw-127 age 50 female

Bodyweight 175lbs.

135-155-175-185-195-205-215-225-235-245(PR)

Then 3x185x5 + CFWU. Good times. Guy next to me was doing halfway-down smith machine squats. Had to resist the urge to grab him and say, "Listen, brother, there's a better way!"

CFWU

no straps, belt or other aids

225
275
295
315
325
335
345
355 (PR for current age...525 1RM years ago)
315
315

want 405x1 by December.

135
185
225
245
255
275
285
295
305
315
Followed with 40 minutes light cardio

Yr 30
lb 220

CFWU

225
245
265
275
305
315
335 - belt
365 - belt
385 - belt
405 - belt

Get some more

45-50-55-65(PR)-75-75-85-90-95-100

CFWU x 3

185/225/275/295/225x3/225x3

Once I hit 295, did not feel great, so scaled back....

BW 147 lbs
yr 25

no belts, unless i gotta hold my pants up.

245x8
245x8
275x5
275x5
275x5
295x2
295x2
295x2
295x2
295x2

In honor of DJ's cologne, I will call this my "sex panther" workout...30% of the time I do it right 100% of the time.

Tried to modify the WOD from the other day (since my ME squat is tommorow) and butchered it.
19:36 of something...
supposed to be 3 rounds for time of:
50lb DB snatch (15 per arm)
400 Meter run
last round tried instead to switch to 95lb bar snatch...had to bring down to 75lbs..took too long, and I was doing so well.

95-115-135-155--175pr-180pr-185pr-190pr-195pr-195pr
First time testing my one rep max
bw 165

Hey-

WOD + yard work

10min Lawn-Boy push warmup
5 x 135,145,155,165lbs
10min Lawn-Boy push
3 x 185,205,225,245lbs
10min Lawn-Boy push
5 x 1 x 255lbs
10min Lawn-Boy push
5 x 1 x 265lbs

Not really happy with my where my squats are right now, but I did get half the yard mowed.

-K

I forgot to say, BW 138 this week.

bw 160

maxed out at 245 on set 5 then went down to 225 to work on form

Nice job Treelizard. You passed your PR by 35 lbs!

Ryan

Thanks Ryan! Someone noticed!! :D

85-95-105-115-125-135-145-155-165-145. Might have gone up on the last with a spotter.

Hey Treelizard...that's like a 60% increase, at least using the new CF math! Congrats.

cfwux3rds (squat cleans and squat clean and jerk with 20lb ballx5reps for form) squats 10 reps,pushups 15 reps, dips 10 reps, handstand pushups 5 reps, situps 15 reps, pullups 5 reps

squats
205/225/245/265/285/295/305/315/325/335

Treelizard, you are inspiring this Turtle.. :)

225, 245, 275, 295, 315, 325, 335, 345 (needed spot), 315

145
165
185
195
205
215
225
235
245
265 (f)
255

Thanks Turtlest and Bingo. *blushing*

Hey Jon Owen and DJ both beat their PRs by 20# and Bingo you beat yours by 30 didn't you? Nice.

Wish I would read more carefully...only did 7 BS argh!

95, 105, 110, 115, 120, 135, 135 (pr)

Another day of E101- C "Doing It!!!!!"

Ryan
Smithy
Krechting
Pachas

185
195
205
215
225
225
235
245
255
255
Pachas got in but not real sure how much weight!

I got up to 295 and got scared w/out a spotter.

As rx'd
377 - 100 to 140kg
404 - 175 to 225lbs
Full squat, pause at bottom.

bw 165#

145x5
155x5
175x3
195x1
225
245
255
265
275
285

squats are weak need to work on them.

Back to crossfit after a month and half hiatus from move and new puppy...

BW 175

Weak...

135
185
205
225
245
245
255
265
275
275

Superset of dumbbell bench 85 X 4 X 3,
hammer curl 30 X 10 X 3

Feels good to be back

worked up to 67.5kg w/good form.

165
185
205
225
235
245
255
255
265
275

205
225
245
265 f
245
245
255
265
275 PR

100/150/200/220/240/260/270/280/285-Fail/265

bw: 201
warm up: 20 min 4700 meters of rowing
95
115
135
155
175
195
215
235
255
275
This my first cf work out ever.

cfwu x 3
135,155,165,175,185,185,185,185,185,185

155
155
175
185
195
185
185
175
175
175

Sets of kb swings, double cleans, and snatches in between - working with 44s and 53s.

Nice job, treelizard and you other PR-busters!

Topped out at 225lbs

Warmup - Rowing - 1000m, CFWU x 2, Bar-10 reps, 135-5 reps.
225
235
245
255
265
275
285
290
295
300
very sore right hamstring from Diane.

65/65/75/80/95/105/115/125/115/115

bw: 185

As rx'd: 135, 225, 245, 265, 275, 285, 295, 305, 315, 320(f)

CFWU x 3 Lvl 10 Pull Ups/Lvl 9 Dips

105/115/120/125/130/130/130/130/135/135

CFWU (3 x 10)

oly free weights using bench posts as squat rack so reps were combo full squat + 2x partial good morning. 255= 1.5 x BW

205,225,235,245,255,255,255,255,255,255

+10 minute wind down:
BW calisthenics

205
225
245
255pr
265pr
275pr
285pr(no spotter so I didn't go any heavier)
285
275
275

BWT: 150
Burgener warmup

165
195
205
215
225
235
245
255
265

And for giggles afterwards we went to the squat machine. 500 was max. Silly kids!

cfwu x 2
135 3
165 2
185 2 Finished with:
205 2 135 4 FR SQ
215 2 weighted PU's 50 60# DB's
235 2 and 3ea 15' ropes to cool down
245 2
255 1
235 1

age: 41
weight: 225

warm up, 135x10: 185x5: 225x3
1x275: 1x285: 1x295: 1x305: 1x315: 1x325: 1x335:
1x345: 1x355: 1x365(new PR)

165
185
185
185
195
205
205
215
215
215

Urbana Garage Group (took the night off!)
Did OHS instead of back squats
95x3
105x3
115x2
125x2
139x1
139x1
139x1
139 miss
95x2
95x2

315
325
345
365 fail
315
325
325
335
335

bwt:210#
135#x10
225#x5
315#x1
335#x1
355#x1
365#x1
365#x1
365#x1
365#x1
365#x1
365#x1
405#x1

44, 5'11", 199lbs, beginning of 3rd week:
squats
205,225,245,255,255,255f,225,235,235,245

carol, 40, 5'7", 150lbs
165x1x10 on smith machine

trish, 36, 5'7", 140lbs
165x1x10 on smith machine

Zac- 155,175,205,205,215,225,235,245,255,275. Ran one mile
Mae-115,125,135,145,155,165,175,175,175,175. Biked 3 miles

Took on Chelsea today becuase I am getting over a cold and she looked easy. Mistake. She is not easy. Did as rx'd. Pushups were using pushup bars for increased range of motion. Pullups were all dead hang, no kipping. Respect.

bw 180

165,185,205,225,245,255,265,275,285,285

Renae: 115,125,135,145,155,165,175,180,180(f)
Mike: 225,245,255,265,275,285,295(f),285,290,295(f)

Age 50/BW 240#
as rx'd 225/245/275/275/295/295/315/315/315/315

overhead squat - bar only, 2 sets x 10
front squat - 135, 2 sets x 10
sets 1,2 - 265
sets 3,4,5,6 - 275
sets 7,8,9,10 - 285
+ leg curls & inner/outer thighs for reps

bw 180
age 35

135/135/145/145/155/165/165/175/185/185

Paul: Sub 5x5: 45, 95, 145, 195, 195

Rob 135/135/155/175/185/195/205/225(F)/205/195
Kent - Same

D: Last PR = 185
135-165-195-205-225-235-240-240-240-245
Form started to break on first 240, so concentrated on getting a clean rep.

J: Last PR = 80
60-80-90-100-105-110-115-120-120-120

BW: 195

225
225
275
315
365
405
425
425

bw 175

185
235
235
235
235
235
235
235
255
255

don't know how much the bar weighs on a smith machine so i didn't include it. does anyone know?
70/70/80/80/90/90/110/110/130/130
did some calf work, jumped rope, lots of stretching today.

This was my first WOD: 95,115,135,145,155,165,175,185,195,205 Time10:48
Good form through workout. 1.5 mi for warmup.

BW: 160
10x1x225

cfwu, then as rx'ed:

worked up to a 120kg single

also did some OHS and some snatch pulls

bw 86.1kg

100kg, 110, 115, 117.5, 105, 120(PR), 105, 100, 100kg

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

CFWU, then as rx'd (@ 0200hrs., shift work baby);

135
185
205
215
225
235
245
255
265
275 (I'm thinking PR)

Good form on all.

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

225/245/265/275/285/225/225/225/225/225

60, 80, 100, 110, 120, 120, 120, 125(PR), 130(PR), 120kg

Only just to parallel on 130kg

M 58yr 84kg

BW 70kg
2min Rest
60kg 1
80kg 1
85kg 1
90kg 1
92.5kg 1,1
95kg 1
100kg 1,1

BW 200

1X135
1X185
1X205
1X225
1X245
1X275 (fail --went a little low and couldn't get back up)
1X275
1X285 (fail)
1X275
1X275
5X225 (practiced form and going real low)

365 for all sets except last one, legs are sore today!

I posted another PR but it wasnt as high as I expected. 185 was my last PR.

29 yo 194# Xfitter Since June 20

115
135
155
165
185 (old PR)
195 (PR)
205 (PR)
210 (FAIL)
210 (FAIL)
135 (just because I was pissed at myself)

47 yr/old 200lbs
CFWU x 3 sub push-ups for squats.
WOD 135, 165, 185, 190, 195, 200, 205pr, 210pr, 215pr, 205.

For the past week my knee hurts when i fully flex it, just kinda a dull ache inside. since i only went a little below 90' it didn't seem to aggrivate it.

ratt

Gotta get to a cert and meet this Rippetoe fella.
My squat sucks like a Dyson on crack.

maxed at 225, which is close to bodyweight, and that almost crushed me.

Full depth up to 155, for sets of 5. About 8 sets in all. Singles at 185 and 225. About 4

Not proficient at all. My unweighted squats have improved to 30 without breaks. Can also do 20 with the bar. Must be a mental thing.

bw 135

135
155
175
185
195
195
205 rocked forward a little
205 did it again
210 fail
205 not quite all the way down

1-135
2-225
3- 315
4-335 Then I realised I was not going to make near a pr today
5 225 x 10
6 135 x 10
7 135 x5 went butt to heels for the first time
8-135 x5 butt to heels

I think I'm going to swim next week

120 bw

10 reps w/45 barbell warm up

111
131
141
151
161
171
171
177
187 fail
177

Catherine: 10x65, 5x95, 5x95, 5x95, 5x95, 5x95
("I don't want to get big!" "you mean like Eva?")

Tim: worked up to 305 and ran out of time. Doh.
Failed with 315 (piss weak!)

nb. Tim: bwt 185
Catherine: bwt 125

I still claim that everyone with healthy legs should be able to squat at least bodyweight, and I'd like to match Kelly Moore's example of double bodyweight. 370# - 400# is not unreasonable for me... Josh Everett is about my weight afterall. (probably a bad goal to chase)

145,155,165,175,185,195,205,215,225,235(f)

175/185/195/205/215/225/235-f/235/245/255-f/

As Rx'd
Back Squat
225, 275, 315, 315, 315, 315, 315, 315, 4x225, 4x225 No spotter or rack - hesitant to go heavier
Also - did "Diane" before squats.
Standing Calf Extentions - superset w squats
bw =196

a2a back squats
135, 155, 175, 185, 195, 205, 225, 255, 255, 255.

Form less good at 255 so I plateaued there & worked on form.

225,235,240,245,250,255,260,245,235,230

Old pr with questionable form was 295. Starting over with strict form this time.

135
155
175
195
215
235
255
275f
255f

135
185
205
225
245
275
295
305(f)
295
295

Warmed up with 135# x 10

WOD:
205/205/205/225/225/225/235/255/265/265
BW 165

225 255 285 315 315 315 295 295 275 275. Not bad, considering I was tired and didn't even think I get over 300. Get some...

cfwu
185 205 225 225 235 245 245 235 225 225

Got a PR of 265 on 9 and 10. Then...on a whim did a set of pullups. Got 20 (PR and goal for the year.)

max at 190
I can't remember now what the other sets were

275,285,295,305,315,315,325,305,225,225

BW 128

oly (1 rep)
30, 35, 40, 45, 50kg

then used the squat rack - which only allowed me to go down to parallel - just in case; did 2 reps to make up for not being able to do oly style
55, 57.5, 60, 62.5, 65kg

am pretty shocked because i wasn't able to get past 55kg for the longest time, even with parallel squats... the wonders of CrossFit :D

AMTT west

Monky Boy: maxed at 275
T-Bone: maxed at 245

15 min ellip wu 8 of 10--old machine.

back squats 135, 185, 205, 225, 245, 265 (pr by 30lbs), 245, 225, 205, 185.

got up to 305 lbs

team tikrit:
joeyd skipped this one
mfbunch: 135, 165, 185, 205, 225, 235, 245, 245, 245, 255 (had to use hands for balance on side of cage)

bw=205
No assistance, so did these on a kelly machine.

230, 250, 270, 270, 280, 280, 290 (bad form), 290, 270

My form towards the end on all of them became a bit weaker...don't feel as if I was getting as low as I should have. Hopefully I'll hit 300 next time w/good form!

Did 10 One legged pistol squats each leg.

BWT 250
385# max
Disappointed by the weight…but pleased with the depth

CHS
85#

BWT 180
135,135,135,155,155,155,165,165,165,165
Just trying to get my form down.

Age 32
BW 83

CFWUx3

50,60,70,80,85,90,90,90,85,80 (kg)

Good form! Getting the hang of this. Feeling strong. Thanks Crossfit!!

bw 215
max squat 365.

165,185,195,205,215,225,225,230, all parallel or below then 5x135 A2A
BW = 165

45lbs to 90lbs

As parallel as I could get:
295, 295, 315, 315, 315, 315, 315, 295, 295, 295

Chris:
185-235-235-235-185-215-235-245-185x2-185x2
I was trying to maintain perfect form and I woudl back off when I felt that form was less than optimal.

Julie:
65-65-75-75-75-85-85-85-85-95
Julie practiced kipping, L and deadhang pull-ups between reps.

32 yo 170lbs

155-165-175-185-190-195(pr)-200(pr)-190-190-185

135-225-275-315-315-335-355-315-275

Navafit--while the link below doesn't have all the timed workouts, it does have some pretty well defined targets, several of which are aspects of the timed workouts.
http://www.crossfitnorth.com/articles/Athletic_Skill_Standards.pdf

As for today's workout (for me it was Friday's workout)
BW 190
squats only to parallel--
225/235/245/255/265/275/285/295/305/315(pr--although I don't remember the true PR from football days, but since that would've been 1986 and on 17 year old legs, heck this is even better)

Interesting thing here was I concentrated on a good core. After the workout I did a modified version of the CFWU--rope pull ups and L-Pulls and I was surprised to realize my abs were taxed and sore immediately, letting me know that, thanks, but we've *been working* this whole time....

135
190
215
230
240
250
260
275
280 f
280 f

The last 7 sets with 201.

Done on 9/8/06
CFWU 2 x 10
Back Sq WU 20lb x 6; 120 x 3
WOD
170
180
190
200
210
220
225
230 PR
190
190

500m rows 204,158
CFWUx2
6/135
185
225
225
235
235
235
245

Then I did 5/135,5/135,5/135 holding for 5 seconds at the bottom for each rep

32 yom, 5'7" 153#

CFWU, then (in kg) 40, 50, 60, 70, 80, 90, 100, 100, 100(f, thank God for Pillars of Power!), 100, then 80, 60x3 twice to wrap up

first weighted backsquat post-Achilles, not good, but not horrible either

34yrs, 5'8.5" 193# 17%bf
CFWU X 3
205(poor form), 205 (better), 205, 205, 205f, 195, 195, 195, 195, 195

2x :30 grip strength hangs from towel, :10 hang
2min farmers walk w/ 45lb plate in each hand. held till grip failed.

W/U
225/245/265/285/315/335/345(not deep enough/345/225x5
One complex of 20 sq jumps/100 m waiters walk/ 20 wall ball/100m waiters walk/20 sq jumps /100m waiters walk

315/335/355/355/355/355/355/355/355/365

135
155
185
205
225
255
275
285
295
305(PR)

Taji, Iraq

time: 48:34, about 9 minutes better than last time

lil pipe-135x5 to warmup then

165
185
195
205
210
210(used a little back)
210

only just got round to this one.
bw 138lbs

185
205
225
235
245
255
255
255
255
255

a fair way off my best but the first rep at 255 felt very heavy today so I decided to just stick at it.

No proper squat rack - used the handles on a dip station to rest the bar. Didn't trust that and nothing to spot so just tried to go deeper than my usual about half the depth one should. 2 x 220lb, 8 x 240lb.

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

In kilos:

40-40-45-50-55-60-65-65-70-75-75

75 kg. is my PB, but squatting just below my knees

Hello everyone!

Have been tired off late so falling behind again with crossfit WODs but feeling good as have been training hard at BJJ.

Completed 10/09/2006

Back Squat

Weight in KG.

80-85-90-95-100-105-110-115-115

Stopped there as was tired and am going to do cindy next.

London Crossfitter!

135
185
205
225
245
265
285
265
245
b.w. 202

95
105
105
105
110
110
110
115
115
115

225
245
255
265
265
275
275
285
295
305

205
215
220
225
225
225
225
230 PR
230 Failure
220

I remembered to warm up real good for this one.
5 minute hard run on treadmill then 135#x10 2 times.
225
225
245
245
265
265
265
275
275
225
Still recovering from torn achilles tendon surgery, so balance is an issue.

225-245-265-285-295-315-325-335-340P.R. probably not full depth- 325

Sam 135-155-175 fail-175-175-185-205f-195-200

CFWU
185-195-205-215-225-225-235-240f-215f-185

Done with a machine because my university's gym doesn't have the free weights available. Arg.

CFWUx3
45x5, 135x5 warmup
185-205-225-235-245-255-255-265-265-270
5x225, 8x135 cooldown

**************************************************225 245 255 265 275 295 315 325
225x3 225x3

bwt: 155
95, 115, 125, 135, 145, 155, 165, 175, 185, 195(pr)

BW = 170 lbs

warmed up with 135 lbs
Worked strictly on form, tracking knees, ass to grass up to 205 lbs.

Then with 135 lbs did 5 of each:
Stance squats both sides
Front squat
Push Press
Deadlifts
Snatch grip deadlifts
Cleans