Nice looking gym, I'm jelous, but what are the orange ten-speed handles on the left?

That beautiful dog looks startlingly like my dog! I've never seen another like her, and here's her match on CrossFit.

#1, I'm going with parallets. Paralletts. How do you spell that?

parallettes

That's all I can do with them. Spell the word.

LOL "orange ten-speed handles"! that is what they look like!

Darn fancy parallettes you got there!!

Hey, thanks for the plug Lauren!!!

And, yeah... we're pretty proud of our facility. NO SMALL THANKS go to Steve Kenyon & Dan Bunz at SST who helped us design and install this facility.

The orange devices you see in the corner are mini-hurdles.. we had used them the previous day in an agility course: side hurdles, box jump on, depth jump off, broad jump, speed skaters... repeat: 2 minutes on, 30 seconds off, 4 intervals.

Our dog, Pandora, is a Canan... their was a breeder in our area who let a bunch loose a few years ago, and there are tons of families who have adopted them from the shelters.

Zach Davis

I was wandering around on the site and found that they might be hurdles that you jump over with your feet together, either front to back, or side to side, just an extrapolation from a picture/review on the affiliate blog page.

http://www.crossfit.com/cf-affiliates/2006/09/wednesday_060927.html#more

Zach- my dog Jessie is an Australian Cattle Dog. One of a kind personality, excellent and loyal girl. Pandora is lovely. It's nice to see another speckled beauty!

How do you calculate the weight to use for the squats?

I am sooooooo excited!!! I have missed this!!!!!! YESSS!!!

UB XFITTT!

How much weight should be used for this?

good dog

I've made this comment before: CrossFit gyms looks so much different than the "Box" gyms. Alot of space and few machines.

The San Antonio group is hoping to get our own gym sometime in the not-to-distant future. But, we can only dream of something like the one in the photo. However, I already have the dog.

In the meantime we will be doing our WOD tomorrow at the UTSA Med Center Tennis Courts at 0900hrs. Anyone is, of course, welcome to join us. It's going to be sunny so bring sun screen and water.

What's the recommended rest interval?

Hey, that's my "new" gym!

Thanks, Zach! The facility is awesome, the clients (so many for being open less than a month) are great (but Eric is the greatest!), and the training is ruthless.

Thanks to Zach, and thanks to Crossfit & SST. What a great place to train!

marianne

It's a max effort day, rest time is up to you but make it long enough to recover before attempting more weight. I would say start at a sub-maximal load and work up trying to go past your max. It's been a while since I've done back squats so:

135/155/185/195/205/215/225/2265/225/225
two minutes rest between sets.

It's odd, I enjoy front squats, and overhead squats but don't like back squats. It always feels like the weight is trying to push me forward and bend me over at the waist. It makes it really uncomfortable when I'm past parallel.

that six isn't suppose to be there.

great gym. By the way, I have a aussie cattle dog too. "Blue Heeler. You can see her on the site in the gallery at crossfiteast.com

Go Zach! That is a fantastic facility you've got there. Congratulations on getting your affiliate off the ground!

Age 35 BW 205

2 X 95/105/115/125/135/145/155/165/175/185/195/205

I just received Coach Rip's Starting Strength and the chapter single-handedly changed my squat form forevermore. I thought I was doing alright, pretty deep squats before but now I am in such improved alignment and best of all, it feels good like an endorphin rush to go ass to the grass and up in good form. Prior to reading the chapter on squats in SS, I now know that once I had hit challenging big weights I would have done myself some harm.

Mark & Larry- You can approach this a few ways. Start moderatley heavey and then work towards a PR. Or start heavy and keep it all the way through. Rest between lifts as needed, but not so long as you lose focus. Most keep it between 3 minutes.

Get some, go again!

Congrats Zach! It looks so great I am going to come back and see it in person next week. It is really great! Go you!

worked up to 200kg (450lbsish) x 2. A good day.

2 x 175/200/210/220/220/220/210/210/210/210.

Put weight back down to 210 to make sure I was going low as I can. Hamstrings are feeling it.

I worked up to 125kg from 70kg.

221,231,241,251,256,261,266,271,276,281x1
bwt-166

went up to 315 and kept it there for 3 sets of 2
I now weigh 200. When I was 230 I'd get more reps on the 315, but I really had no real aerobic capacity and was chubby. So I'm very happy with the trade. (That's early for Sat.morn..OPT. esp..west time. Rock on!)

Frank:145/165/185/205/215/225/205/205/205/205

Jad:135/205/225/255/275/295/315/335/225/225

Tor:135/165/165/175/185/205/215/215/185/185

Off to the FGB fundraiser, I'm sure that there are a bunch of you doing the same thing. Just remember, during that 17 minutes, you're doing it for a good cause!

2x225,275,295,315,325,335,315,315,315,315

CFWU x 2
2x135,175,185,195,205,215,225,225,235,250

1st time back squatting in a while, and hammies still tight from thursday workout. concentrated on getting depth on squats. that was fun.

hey DJ "in the" Haus, 4 am as always for my wod's, "Rock" on...

Age 32
BW 84kg

CFWU x 3

in kg: 60(x3)/70/80/90/100/105/105/100/100/90

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

42 yoa, 179 lbs.
CF w/u

175,195,205,215,225,235,235,235,235,235.

Have a good day, all.

ditto, allan. going a2a on the squats is a total rush. i feel pumped for the whole rest of that day.

bwt 142
20 yoa

personal warm-up.

45/95/115/125/135/145/150/150/135/135

what kind of rack/stands are they in the pic?

wu: 5 min on stationary bike, 2xcfwu, 10 x squat w/broomstick, 2 second pause at bottom
wod: 45, 135, 165, 185, 185, 195, 205, 215, 215, 215
wanted 225 but second rep of 8th set cured me of that (took about 30 seconds to lock out)
finished w/30 pushups, 30 incline situps

Matt,

Those are the SST Half Racks... each upright has a 6-inch deep, 4-inch wide post that is below ground, anchored in the concrete. The cross-bar at the top has a pull-up bar.

It's a really nice, compact design, and we're working on some accessories, such as a pull-up bar attachment that spans the gap between two racks.

SST designs the racks and platforms, and we have been helping them put together a package deal, designed for CrossFit gyms.

Zach

as rx'd

155
175
205
225
235
245
255
265-failed
225-worked on technique I think I am rounding my back at the bottom
205-technique

bwt-172

Worked out at CF Denver yesterday.
Thrusters 45# 20-18-16-14-12-10-8-6-4-2 alternating with:
Planked hanging Pull-up 2-4-6-8-10-12-14-16-18-20
Each done in 1:00 for a total of 20 minutes of work. Altitude an extra challenge!

Thanks Randy!

Visiting CU today with son; will attempt something later. Best of luck ot all participating in the FGB fundraiser/event.

D.

I had to incorporate my kids into the workout today and no easy access to weights. My 4 year old got to practice her counting. I did this instead:

25 squats
25 push-ups on knees
25 sit-ups
Run 2 miles pushing my 2 girls
25 squats
25 push-ups on knees
25 sit-ups
28:31

Get CF journal Apr 2006 and December 2002. They changed my squat forever.

cfwu x 3
135
185 X 9

WU 1/2 mi.walk on treadmill
WU BS with oly bar
WU BS 135# x 10
WOD
165/185/205/225/225/235/235/235/235/235
BWT 167
Good form on all sets

bw 160

135/145/155/165/175/185/195/205/215/225

135x2
185x2
185x2
185x2
205x2
205x2
205x2
225x2
225x2
225x2 & 30 ring dips - legs pretty fried from Mike

135x2
185x2
185x2
185x2
205x2
205x2
205x2
225x2
225x2
225x2 & 30 ring dips - legs pretty fried from Mike

bwt 170
95/115/135/155/165/170/175/175/175/175
all deep and good form (as far as I can tell)

Bwt 115#
205x2x10 - beltless butt to ankles squats
52x2x10 - weighted no kip pullups, throat touching bar
bwtx2x10 - HSPUs off 12" stools, head touching floor each rep. Finished with unsupported handstand for as long as I could hold it each set.

30 y/o, 150 lbs.

185/195/205/225/235/245/255/265/275/285

Age 47
BW 165

165x2
185x2
195x2
205x2
215x2
225x2
235x2 (form suffered a little)
245x2 (form was good)
255x1
225x2

Getting better. For reference, 060603 was the last time we did pure back squats (I think!)

So what do i do if I don't have a squat rack?

First WOD in several weeks due to shoulder injury (which is still extant but getting better).

BW 183 / 5k run for warm-up

1- 2x225#
2- 2x245#
3- 2x245#
4- 2x245#
5- 2x255#
6- 2x255#
7- 2x255#
8- 2x265#
9- 2x265#
10- 2x275#

No PRs today but form was good and depth, while not a2a, was decent at all weights. Finished up with 5x5 Front Squat for practice.

gogo Matt Hughes.

52 y/o, 154lbs.

115/135/155/175/185/195/195/205/185/155

CFWU x 2
BW 224

as rx'd

2 x 225
2 x 275
2 x 295
2 x 315
2 x 325
2 x 330
2 x 335 (PR for current age 38)
2 x 315
2 x 315
2 x 315

44yo, 159 LBS

95,115,125,125,135,135,145,145,145,145

bw 165

265 x 2 x 5
275 x 2 x 5

warmup: PFJP week 6, day 1
crossfit: BS 2x(95,115,135,155,165,175oldpr,180,185pr,175,175)
also: 5x(MU-50#,HSPU-10#,Dips,Pullups)

Sweet gym!

My WOD...blow nose x20, drink lots of water x10, Take probiotcs x3, have a beer to kill this stomach virus x1...repeat for 4 quarters....

bwt 240 age 31
cfwux3rds 15reps of
squats,pushups,situps,dips,and back ext
dhpu'sx5 kipx10 jumpingx15
samson stretchx2

135x2x2 wu
all sets 2 reps
185/225/245/265/275/285/295/305/315/325

finished with 22 10 seconds sprints with 15 seconds rest (on basketball court start sprint at baseline run to other baseline back to half court then jog/rest when back to baseline repeat 22x)

went back and looked at last back squat effort early in sept when we did 10 singles of back squat
the weights were closely the same (instead of 185 started at 205 then and ended at 335 for 1 rep max)probably could have got 335x2 but had no spotter. I am thrilled with this workout and just wanted to thank coach and everyone involved for making this the greatest workout site hands down.

as rx'd.

lbs
110,132,154,176,165,165,165,165,165,165

learned so much today about proper form for squats. Concentrated on form- modified workout to 5x20 deep squats with 45# bar, slow and correct. Still learning.
YOA-50 BW-127

CFWU (as Rx'd) this alone was a smoker
Back Sqts (for form)
sgt feather = 20 x 65 lbs (still hurtin')
sgt sunshine = 20 x 45 lbs (just startin')
puh-tada bug = nap (aka tactical pause)

CFWU X 3 (as Rx'd)

Had to use hammer strength V-squat machine due to shoulder injury... unable to support bar... I don't know how it compares to regular squats but it seems more stable...
Any comments are appreciated on differences between the V-Squat machine and free weights.

320 X 2 X 8
360 x 2 x 2

Felt muscles work that I've never felt in inner thighs.

BWt 180

CFWU ( 3 x 15 )

185x2,195x2,205x2,215x2,225x2,
235x2,245x2,255x2,265x2,270x2

BW: 175

145/155/165/170/175/180/185/190/195/195

back squat:2x135,155,175,195,215,225,230(pr), 235(pr), 235, 225. Could have gotten a little lower, but all in all a good result. Would have preferred to do FGB at an affiliate, but there's nothing even remotely close to my home here in NJ. Salutations to everyone out there at the affiliates doing FGB. My first post as a 58 year old. BW:178

33 y.o. male, 170#
As Rx'd: 2x135,155,175,195,215,225,235,245,255
A2A all the way, which was my goal this time.
Finished up with one arm overhead dumbbell squat work.
As an aside, my hat's off to all involved in Wednesday's hostage taking at Platte Canyon HS. Especially to the brave members of the JeffCo SWAT team whose decisive actions saved a hostage and stopped the psycopath, albeit with tragic consequences for Emily Keyes. RIP

topped out at 365 lbs.

135/155/175/195/215/225/230/235/235/225. Am reposting because I got a strange message after my last attempt at posting. 235 was a pr. BW:178, YOA:58

worked up to 385 today

225#x5
315#x2x10

BW 180

225/245/255/265/275/285/295/305/315/325 lbs

Used a belt and a spotter after I got over the 300# mark

105/180/180/105/125/145/165/175/185/205

Not bad, considering I was choked out 3 times Thursday in "Predicament" :) Could have used a spotter. Feels great to be back.

lil pipe- got to do this at gym
175/185/200/225/245/265/275/280/285/290 on the last 4 sets didnt go down far enough but real happy w/ progress (previous pr was 235)

Warmed up with 135# x 10
WOD:
165 (BW)
205
205
225
225
225
235
235
235
245

BW:200lbs
age:22
1.) 225
2.) 275
3.) 300
4.) 310
5.) 320
6.) 340
7.) 350
8.) 370 (Almost didn't make it)
9.) 340
10.)320

2x:
45, 55, 65, 75, 85, 90, 95, 105, 110, 115(pr, I think)

Finished with 150 lunges, practice of HSPUs.

cfwu x 3

135x5
185x5
225x3
265x2
275x2
265x2
225x2
225x2
225x2
225x2
225x2

(305 PR)

3 sets of 5 pistols on a half ball

legs are done

BW: 225lbs
Age: 37

2x
135,225,275,275,275,275,275,185,135,135

screwed up on the height on the squat bar so rested with the 275ers while standing on my back...lesson learned...duh..

Did FGB at Crossfit Boston today.

First FGB
240

Wicked awesome crew up there in Boston!

Thanks!

BW = 140 lbs.

5 x 135
2 x 185
2 x 205
2 x 225
2 x 235
2 x 245
2 x 255
2 x 255
2 x 265
2 x 265
5 x 135

135
185
205!
195
185
175
175
175
165
165
165
135

CrossFit Oakland

10x2 Back Squats

Max Lifts:

Franklin 255x2 bw 210
Jonathan 255x2 First time with no belt bw 210
Max 235x2 bw 188
Sam 235x2 PR bw 167
Sharon 110x2 First time heavy bw 140
Nicole 110x2 First time heavy bw 138

We came up with an interesting 4 person athlete/spotter/caller rotation since we dont have pillars of power. Pics and description at

http://crossfitoakland.com

I'm sure we are not the first folks to think of this but it worked well for us.

age: 16
bw: 130

95-95-115-115-135-135-145-145-155-155
-165-165-175-175-185-185-195-195-205-205

CFWUx3

BW 125
95/105/115/125/135/145/145/135/125/125

New PR! Previous was 135, and that was when I weighed about 5-10lbs more too.

GREAT JOB CROSSFIT ROCKFORD!!!!
HAD A BLAST DOING FGB WITH YOU ALL:)
KRISTA

CrossFit Wikipedia entry has been deleted. I have migrated the quotes section to Wikiquote:

http://en.wikiquote.org/wiki/Greg_Glassman

BW 190
225
235
245
255
265
275
285
295
300 for 1
275

BW=202
185,205,215,225,230,235,225,225,205,185

185/195/205/215/225/235/245/255/185/165/135/135

BW 165
All below parallel

115
135
155 (lower back spasm....OUCH!)
Switched to hack squat machine
160
160
180 (back said, OUCH!)
160
160

Obviously, my form sucks. Time to find professional help.

Have missed the last workouts due to work hours but will be catching up tomorrow on at least two "Back squats and michael" will post tomorrow when I am post dead! due to doubleing up.

back after intense poison ivy.

21-15-9
24kg 2h kb swing
25lb db thrusters
hspu

12:11.0

bw-194

wu
cfwu x 10 x 1
10 x broom stick overheadsquat
10 x broom stick backsquat
5 x 95lb back squat

wod
2x135
2x155
2x165
2x175
2x185
2x195
2x205
2x215(barely got it,knees pressed inwards)
2x195
2x185

MC

2

2x205... 3x
2x185....7x

Hey-

Warmup:
ESPN College Game Day x 2 hrs
Run 10K 57:36
Back Squat 115lb x 5 x 2
135 x 5
185 x 5

WOD: BS
225 x 2 x 3
235 x 2 x 3
245 x 2 x 3
255 x 2

Good luck in your training,

-Go IOWA

Oh yeah baby.... little nervous after 10 5 minute rounds of muay thai last night...

bw: 250
1/2 mile jog
4x135
2x225
2x275
2x315
2x335
2x355
2x375
2x390
2x405
2x435

followed by 2 sets of good mornings 5x135, shoulder rehab band routine, then upper body cybex machine ciruit x 3. 1/2 mile cool down jog and then 1/4 mile swim. Haven't maxed out on squats in over a year and felt pumped I beat my goal of 405. GET SOME Baby!!!!!!!

body weight: 154 lbs.

225/235/245/255/265/275/285/295(bad form)/275/275

95, 115, 125, 135, 135, 140, 140, 140, 140, 140

last two sets spotter assisted me

Puppy version (7 sets of 5 back squats)
120-140-150-170(3)-170-175-180(1)
Knees were screaming.

195/26%

MaxOT Warmup: 50/90/120/140/170 lbs.

180/185/190/190/195/195/200/205/210/210

bw 146#
10 sets of 2:
185,185,195,205,205,215,215,215,225,225

Worked up from 185 to 255, I'm pretty OK with that. My squats ain't that great but my form felt good and I got nice and deep.

Looks like I came in one set short:

full cfwu x 3, including squats. -100 on the pullups and dips.
115-135-155-160-160-155-135-115-115.

Who's the Crossfitter in St. John's??!?

warmup: round of golf, walking/carrying, followed by CF warmup 3X. Hate squats because of ?!$%!+ arthritic hip! Started light, ended with 3 X 2 reps of 175# (body weight). Girlyman level for this group, I know. Just bought Coach Ripptoe's Starting Strength, and it's a great source for doing back squats safely and for best results (as well as other key lifts).Still a challenge to get low enough.

warmup: round of golf, walking/carrying, followed by CF warmup 3X. Hate squats because of ?!$%!+ arthritic hip! Started light, ended with 3 reps of 175# (body weight). Girlyman level for this group, I know. Just bought Coach Ripptoe's Starting Strength, and it's a great source for doing back squats safely and for best results (as well as other key lifts).

This will also go on the affiliate page but I just want to say good job to everyone who participated in today's Athletes For a Cure: Fight Gone Bad workout. I'm sure everyone put forward their best to raise money and hit the 5 exercises hard.

Bodyweight 150lbs

Ended up with last 3 sets at 215, getting close to a new PR for me. Also met two other guys who do Crossfit at the CU Boulder Rec Center. Always cool to meet fellow CFers.

2-185
2-225
2-245
2-265
2-275
2-285
2-295
2-305
1-315
bw =150#

225, 245, 265, 275, 285, 295, 305, 315, 305, 285

First WOD after almost a month off.......yuck! I hate taking that long of a time off.

275/285/305/315/325/335/345/355/365/375(fail)/365

No squat rack...
CFWU x 2
Worked on planche progression

FGB - 285 total, didnt fade and my last round was the best, getting better.

Finished with some more planche work and 40 35# DB swings.

I was under my PR by 20 # this time. I think that it is because I was going much deeper this time than last time. Just out of curiosity, how much would my diet (the food I ate today prior to working out) have to do with achieving (or not as my case is) a PR?

CFWU X3

45# Backsquat warm up ( set of 5)
95, 115, 125, 135, 165, 175, 185 (x1), 185 (x1), 135, 155

BW 150#

160,160,165,170,170,175,180x1,175,170,170

10 X (2xBS)

up to 210

Mike Donnelly

bwt ~113
135/150/165/175/185/195/205/185/185/185

sets of double kb cleans in between, with 44s and 53s.

BW: 170lb
Age: 31

CFWU x 3

135x2/185x2/155x2/175x2/185x2/195x2/205x2/215x2/
155x2/155x2

Went much lighter than I have previously to focus on going ass to calf on each rep instead of around 90 degrees. Had to fight the ego a couple times but had great form and felt it in my legs.

Yesterday was max-effort O-lift day. Hit 155lb power-snatch (if I could commit to the full-squat I would increase 15lb at least!), 210lb clean & jerk. Finished with squats and hit 305x 1. Needless to say to day is basically a rest day.

135,155,185,205,205,225,235,245,245,225

bwt 155
185/205//215/215/215/215/215/215/220x1/220x2

Bodyweight X 20 reps in one set. This will make your heart pound! Can't go "heavy" due to hernia repair.

BW 168
age 37
warm up
BS
135
185
205
215
225
235
225
225
225
225

First time!

Female, six feet, 248 lb. (and very out of shape).

Buttercup workout, 7 sets of 5 reps, light weight, going for form.

I did 7 sets of 5 reps of squats to a bench, experimenting with bench height, no weight.

18"/16"/16"/14"/14"/12"/12" (as low as I can go now.)

135/185/225/245/255/265/245/245/225/225

Box Squat. Knee hurt before workout so didn't go insane

#'s are kgs:
60x5
100x2
120x2
130x2
140x2
150x2
140x2
140x2
140x2
140x2

Finished w/ DL @140kg 10,9,8,7,6,5 alternated w/ GHD situps x 10

500m Row
Burgener Warm-up
135x3
WOD
185-205-225-245-265-285-295-305-315-325

Had to squeeze the WOD into a :30 window this morning. So the only break between lifts was to add weight and write down the amount. Knee was a bit shakey. Maybe due to new Orthodics.

Get some, Go again!

We raked the yard and picked up sticks for 1 1/2 hour warm up.
Then started a fire in fire pit and decided to end the day with apple cider and s'mores around the fire.
We will double up with tomorrow's WOD and post results then.

Kate

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

Still injuried.

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

warmup: round of golf, walking/carrying, followed by CF warmup 3X. Hate squats because of ?!$%!+ arthritic hip!

Started light, ended with 3 reps of 175# (body weight). Girlyman level for this group, I know. Just bought Coach Rippetoe's Starting Strength, and it's a great source for doing back squats (as well as other key lifts)safely and for best results.

BW 203
44 yr
185,205,215,225,235,235,240,235,225,225,
Run thru my 2nd brown belt techniques 35 min.
run 43 min.

BW:170
Age:31

135/155/175/195/215/235/245/255/260/265 x 2

could have done more weight but i would have sacrified for bad form so i keep with correct form plus it was just me working out.

Chris - 215x2x10
Julie - 85x2x10

145
155
165
175
185
195
205
215
225
235

Age: 31
Ht: 68"
BW: 240 lbs (25%)

CFWU(10) x3 - 9:50

As Rx'd

225, 235, 245, 255, 265, 265, 275, 285

Gym closed at 6pm, had to forgo the last two sets. I think I could have gotten 305, guess I find out next time. Main reason I feel this is that at age 16 and 170 lbs I did 3 reps of 315 once. The form advice from CFJ truly helped, as before now I always trie to keep my knees straight ahead.

The CFWU felt really good this time. I flew threw the warm-up exercises keeping full ROM. Something funny about grabbing the dip station ahead of a guy that only does 3 inch dips (Oh, but he MUST make sure the gym sees him add the weight to the belt).

Oh well, good to have a WOD that was as Rx'd. Back to BrandX puppies WOD tomorrow.

23 y/o
190lb

2x 235-245-265-275-285-295-295-295-295-305

I wish I had some more weight at home... I ran out haha Didn't see my last 2 5lb plates until the last set. I think it might be possible for me to go at least 330 next time.

BW-198
135-185-225-245-265-265-265-255-225-225

185-205-225-235-235-235-245-245-255-265

I'm down to below 90 degrees, but not a2calf. Will work on getting down there next time with less weight.

45-45-45-45-45-45-45-45-45-45

BW 70kg
2mins R
60kg 2
70kg 2
80kg 2
90kg 2
95kg 2
100kg 1,F
100kg 2,1,2,F

CFWU x 2

155, 175, 195, 205, 215, 225 Form breaking down
205, 205, 215, 215

Plus 40 lb weighted pullup 2 x 3

bw 82.6kg

80kg - 85 - 90 - 92.5 - 95 - 80 - 90 - 80 - 80 - 80kg

crazy warmup, followed by WOD 2X 45-55-65-75-85-95(f)-45-75-85
Threw in an extra 85 at the end since I only got the first 95-er. My PR is 100 but that was for single reps.

Oops, I meant 2X 45-55-65-75-85-95(f)-45-75-85-85 plus one more 85. It's late.

185 to 225. BW=150.

-D.

43/158/5.11.5

Worked up to 3x 2 x 242. Did this at home w/o spotter or proper rack, so went very gingerly

Then dropped weight to 146 x 10 x 2 to work on form - which is slowly improving

Still no oly weight set.
CFWU x 3
5 mile run
100 lunges

Silence- don't know if there is a Dick's Sporting Goods where you are, but there is an OLY set there on sale for $100.

Did the w/o w/ my better half TJ Cooper
and since i have no idea exactly how many reps he made me do......ALL I can say is my
Max Wt. is 145#.

Max Wt. a reflection of a weaker upper body.
Legs can go ALL day. Need to work on it.

Think I gave my buddy the triathelete the cf bug

ring dips
ring rows/pullups
100# keg squat
10reps x 3

double kb clean press 88#

Age 50/BW 240#
Hit this WO Saturday 9/30
10x2 @ 205# (stayed light as I was mountain biking afterwards). Beautiful fall afternoon in the Pacific NW.

135
145
155
165
175
185
195
205
215
225

all form, low wieghts, in a hurry; bwt 209
Taji, Iraq

2.5 mile training run.....
then WOD
135# all reps.....legs sore

95x5
135x2
155
175
195
215
225
240
250
265 x1, tried for a second, started to twist up and aborted
BW 230

245 265 285 305 315(barely got 2) 295 295 275 275 275. Form was very good, felt great. Get some...

big pipe:
135/185/205/215/225/245/265/275 (1)/285 (1)/295 (f), 225x3

BW 165

115
165
195
225
235
245
255
255 felt a tiny tear in my abs so scaled back a bit
245
245

205
215
225
235
245
255
245
245
245 x 1
225

I need to spend more time on squats.

Went to Doug Chapman's Hyperfit USA, did FGB-288 (new official record)

BW 190

concentrated on going form past parallel...
135/165/185/205/225/245/255/265/275/285

still need a squat rack!
did 95 pds. 1 set of 20

BW 60kg

20, 30, 35, 40, 42.5, 45, 47.5, 50, 52.5, 55, 57.5, 60kg

did 2 extra sets to see whether i could hit 1pps. probably could've added on another 2.5kg but didn't dare to because there were no safeties.

zac-185,205,215,225,225,235,245,255,255,265
mae-135,155,165,175,175,185,195,195,195,195

Up to 205lbs with good deep form.

BW 205 lbs

went down all the way to heels on most squats--trying to get better at that vice lots of weight but not squating low enough

10 X 155
5 X 185
2 X 225
2 X 245
2 X 275 (fail at just below thighs parallel to ground)
2 X 225
2 X 225
2 X 245
2 X 245
2 X 225
2 X 275 (went to about parellel no problem)

worked up to 245lbs
failed on second rep at 250 twice

bw 137lb

135
185
205
225
235
245
255
265
275
275

1- 225
2- 315
3- 335
4- 365 partial
5- 375 partial 1st rep, failed second rep
6- 315 parallel (worked on range)
7- 315 parallel
8- 135 butt to heels x 5
9- 135 butt to heels x 5
10- 135 butt to heels x 5

Back Squats (in kilos):

2 x 40
2 x 45
2 x 50
2 x 55
2 x 60
2 x 65
2 x 70
2 x 75
2 x 75
2 x 80 (a little higher than I like, but my PB)

Zach I agree with Marianne (with the exception of Eric). The place is awesome!!

2x135
2x145
2x155
2x165
2x175
2x185
2x195
2x205
2x215
2x215

Hello everyone!

Well didn't do very well on this one have been focusing on BJJ of late andd have missed a lott off crossfits. Wish I had more time to fit all this in.

Back Squats (in kilos):

2 x 60
2 x 75
2 x 85
2 x 90
2 x 95
2 x 100
2 x 105
2 x 110
2 x 110 (fail)
Stopped as am doing deadlifts and another WOD tonight.

London Crossfitter!

Hello everyone!

Well didn't do very well on this one have been focusing on BJJ of late andd have missed a lott off crossfits. Wish I had more time to fit all this in.

Back Squats (in kilos):

2 x 60
2 x 75
2 x 85
2 x 90
2 x 95
2 x 100
2 x 105
2 x 110
2 x 110 (fail)
Stopped as am doing deadlifts and another WOD tonight.

London Crossfitter!

Range- 135 to 210lbs (Poor form last set)

walked all over Rome; had four portions of gelato; but did sprint up one hill near the Forum of Augustus, short but steep

24 Years
6'2" 220lbs.

Finally a WOD I can be proud of!!

275
295
315
335
355
375
395
375
355
355

127/137/147/157/157/157/162/162/162/162
Smith machine; full squats.

Coach Hatch's squat cycle,
Workout #13 of 24.

Back Squat
235 x 5
270 x 5
285 x 2
305 x 3
335 x 2

Front squat
175 x 4
200 x 4
215 x 4
225 x 4

did wod on same day as Dead lift - Oct. 2

45,50,55,60,65,70,75,77.5,77.5,77.5

did wod on same day as Dead lift - Oct. 2

45,50,55,60,65,70,75,77.5,77.5,77.5

sqs on saturday. Isaia and Leesa too.
185, 225x2, 245x2 then the rest @ 265 x 2. better form on sq. lower. back still a little too bent on heavier weight.

135, 145, 155, 160, 165, 175, 185, 190

135,135,155,155,165,165,175,175,135,135,

155/185/205/225/255/275/275/215/185/185

bwt: 155ish
95/115/135/145/155/165/175/185/185/195
failed on the second rep at 195, but prob couldve done it but i lost my balance at the bottom. was working on going deeper on my squats, at least parallel on all the reps

10 x 2 @ 135,155,175,205,225,235,245,255,265,275

CFWUx3
145,165,185,195,205(shallow 2nd rep),205,195,195,195,195
(4 days behind - 3 days wakeboard/ski/drink,1 day rest)

135
185
225
275
315
315
315
315
315
315

44, 5'11", 202lbs
50% week
225
225
245 to parallel only
225
225

bw-145lbs

95,105,115,125,135,145,155,165,175,185

225/225/275/295/315/315/315/275/275/225
Interesting on my 315 sets my first rep was all the way down but mentally I would not let myself go all the way down in the 2nd rep. I guess a fear of failure and a loud crash at one of these chrome dome gyms. Anyways on a good note, the 2nd reps were all below parallel.

45-55-65-75-85-95-105-115-125-135

145
155
165
175
185
195
205
215
220
225(f)

BW = 168lbs

95 -> 185
Worked more on form. Then did what's becoming my favorite "finishing" sequence: 5 reps each of 135 lbs power cleans, push-presses, deadlifts, front squats, and jerks. Then did 10 elbows to knees for the hell of it.

160
165
170
175
180
180
185
185
190 F (5 attempts)
165

Oh yea - I did front squats off saw horses because I don't have a cage or a spotter. Figured that was as close to the RX as I could safely get.

Still pretty new to squats so this was kind of tough. BW: 140lb
135-155-175-185-185-185-190-185-185-185

(done 10/3/06)
5x135
3x185
2x205/215/225/235/245
1x250
2x225/225
All deep squats below parallel. Did L-sits (about 10-12 seconds each) in between rds. First time doing them & harder than they look. Also did KTE, 10/7/7.

26yo 200lbs

CFWUx3

10 sets of 2 reps:
225/245/265/275/295/315/275/275/245/225

65lbs snatch x 5 and clean-jerk x 5 to work on form

45x10 warmup
10 sets of 2 reps
135/185/225/225/245/245/255/255/265pb/265pb
legs getting stronger.
Had MRI last week. Achilles Tendon completely healed from surgery to repair last year.
Will start pushing harder.

135
155
185
205
225
245
255
265
275
275

Combined squat and DL WODs

185 - 225 - 245 - 265 - 275 all reasonable depth, about parallel
295 - 315 About 3/4 depth, hard to tell with head up
325 - didn't go past half way on first rep
275 - to parallel
225 - x5 to parallel or slightly below
135 - x5 as deep as I could go

Followed up with DLs:
225x2
275x2
295x2
325x2

Started to lose grip and ran out of time, think I had a couple more in the tank.

135 x 2
155 x 2
185 x 2
205 x 2
225 x 2
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2

2x275
2x275
2x315
2x315
5x315
5x315
5x315
5x315
5x315

Body Weight: 162
Age: 36

135 X 2
225 X 2
315 X 2
365 X 2
385 X 1
365 X 2
365 X 2
365 X 2
365 X 2
315 X 2

24 yrs, 211.5 lb

150
165
175
185
195
200
195
195
195
205X1

185,205,225,255,255x1 fail,225,225,245,235,235

Godfrey-95-95-115-115-115-115-115-115-125F-115
Meyer- 145-185-205-225-245-275-295-315-325F-315
got one with 325 but not the 2nd
went a2a on all reps- explains lower weights
Frazier-125-125-125-135-145-145-145-155-155-155

Olivia:

2 x 65
2 x 75
2 x 75
2 x 85
2 x 85
2 x 90
2 x 90
2 x 95
2 x 95
2 x 100

165
185
205
225
235
245(1)
225
225
185
185