My back is trashed from years of use and abuse. I no longer have a belt to use when going heavy. Does anyone have any recommendations for an alternate.

I was thinking relatively lite, strict form, etc.

Ideas are greatly appreciated.

Yea CrossfitFlagstaff Lookin' Good Mrs. Ray

Today begins a rest week, timed to coincide with a business trip to Las Vegas. Nice, that.

D.

we have been doing the more exotic overheads and front squats...

this seems almost like an anti-climax

I like the fact that Mark Twight mentions Crossfit. I found out about Mark Twight (www.gymjones.com) when a friend got me to watch a clip of Frank Millers upcoming movie 300. If you liked Sin City, 300 is going to F'ing rock.

http://movies.yahoo.com/movie/1809262865/info

Check out the trailor, and training on yahoo.

And why im here I got to mention that this months copy of the CF Journal also F'ing rocks.

You could have 20 years of Muscle and Fitness, and still not even come close to the amount of functional information just in this month's CFJ.

Peace

Agreed James. I cant believe I wasted money on magazines like that in the past now that I subscribe to the Crossfit Journal.

it's so hard to get excited about some WODs but for some reason i can't wait to get them started. it's like the fact that it's gonna happen is a given so i might as well enjoy it.

yeah, mark twight is the man. he takes crossfit and injects it with steroids. try the "300" workout sometime...
25x Pull-ups + 50x Deadlift @ 135# + 50x Push-up + 50x Box Jump @ 24" box + 50x Floor Wiper @ 135# + 50x KB Clean & Press @ 36# KB + 25x Pull-ups

So does this mean that Mark and Crossfit are friends again?

why is no-one posting loads or times...I'm I looking in the right place?...

Squats are my personal demon...

On a totally random note, I'm going to experiment with polyphasic sleep and see how it effects my WOD performance, so perhaps every workout will become the devil in my eyes.

#1 Steve

When I find that I am unable to do heavy squats (lack of weights, etc.) I do slow, strict form, with a 5 second hold at the bottom (a2a). This is great even with just 135#.

Enjoy!

I knew squats were coming. It had been too long.

#1 - Steve - if you've got issues with weight form is the way to go.

#9 - Albert - yes, you're looking in the right place. it is just that no one has done the workout yet.

#10 - Eric - what the heck is polyphasic sleep? and is it contagious?

"mark twight is the man. he takes crossfit and injects it with steroids"

when you weigh 220 lbs and do Linda as Rxd in under 20 minutes, you can talk to me about a tough workout. Until then, shut your skinny ass up.

Comment #14, a female that weighs 120 lbs doing Linda bm in under 20 minutes is not having a tough workout? Not saying it's easy at 220# (I'm 230# here), but aren't the BM's designed to impact both the light, medium and heavy built bodies equally when all is said and done?

I'm sure your comment was meant in jest though, so I actually am seeking an answer.

#13 polyphasic sleep - the steve pavlina blog has an explanation and a diary of his experience trying this out. i like my 8 hours personally

http://www.stevepavlina.com/blog/2005/10/polyphasic-sleep/

i'm a big fan semi-polyphasic...maybe 8-9 hours a night, plus a 20-30 min nap sometime during the day.

i'm a growing boy!! : D

coincidentally...AGAIN...i did front squats today, 5x5.

bwt 144lbs

front squat:
5x95lbs
5x115
5x115
5x125
5x130

squats were butt to heels. my 1RM is 145lbs.

note: rest between sets was 3 min.

Wow, there was an issue of Optic Nerve (the comic book) where one character tried to wean himself off sleep. I think he got a half hour less a night, or something... the results were disastrous.

Just don't drive behind me on the highway if you're polyphasic sleeping, 'kay?

thought this may be an interesting article to start the day with:

"Lactic Acid is Good For You

Lactic acid is the most efficient fuel that your muscles can use, even more than sugar. When you exercise as hard as you can, it helps you to go harder. A paper from Aukland University in New Zealand reviews the latest research showing that lactic acid is good for you (Sports Medicine, Volume 36, 2006). Your muscles use carbohydrates, fats and proteins for energy. Enzymes in muscles break down carbohydrates in a series of reactions that release small amounts of energy at a time. More than 80 percent of the energy used to power muscles is lost as heat, so burning fuel instantly for energy would produce so much heat that it would burn your muscles.

Enzymes require oxygen to turn food into energy. When you exercise so hard that you can’t get all the oxygen you need to break down food for energy, lactic acid accumulates in muscles and spills over into the bloodstream. This makes muscles acidic and it is the acidity that makes muscles burn and forces you to slow down. However, muscles require very little oxygen to turn lactic acid into energy. So when your muscles produce lots of lactic acid, they use this chemical for energy and
require less oxygen. As soon as you slow down, you catch up on your oxygen debt and recover. So lactic acid is good for you. It helps you to exercise with less available oxygen."

-- Dr. Gabe Mirkin's Fitness and Health e-Zine, November 12, 2006

Why pay for the journal when you give it away for free?

#21 I have asked that exact question. Still waiting on a response. I think that publishing older journals for free is fantastic (even though I paid for them) but posting the current one for free seems odd.

#21 Robert:

the paragraphs posted along with the WODs are excerpts of much longer and more in-depth articles that comprise the monthly crossfit journal...it's worth the $25.00 a year. trust me.

#8 Josh W

I was wondering that also...

um, my bad! i didn't notice that they REALLY ARE giving away the entire articles for free. lol!

185x5 heels came up a little bit
175x5 good form
185x5 good
205x5 good
225x5 good, ripped my shorts. i hate army pt's

#16 - Stuart - thanks

#21 & 22 - it's called giving back to the community. besides, you really can't get it all from just the freebies. Think about this, if you are only getting a little bit of the information and it is that good, what must the whole journal be like? Don't be a scrooge.

I'm puzzled by the Twight quote. That could be solved if a date was included with the attribute.

I needed a good heavy squat day.

Sorry, checked the affiliates and answered my own question.

I'm all for training different muscle groups, but sometimes you have to go with what you've got...even if it's only one leg. Check this guy out:
http://cfsd.typepad.com/inspirational/

Had to do a early morning workout. (7am) Did not wake up until the last 2 sets. How do some freaks workout at 4am?

Modified cfwu +
50kg x5
60kg x5

wod 5x5 with 1 min rest
60kg x5x3
67kg x5x2

BW 66kg

A beautiful day here in sunny Dorset. I have a crossfit training partner - Steve, who is an enormous (250+) fireman!

43/158/5 11.5
Squats 5 x 5. Don't be cross, but we had to do these on a Smith as the rack was busy (sorry.)

90, 125, 175, 220, 235 for me. Steve skipped some of these and went up to 255. I finished with 1x 255 - a new 1 rep max. All to parallel.

190/200/210/220/230

Beltless and barefoot, all below parallel. Bwt 114#.

The journal is excellent, but lately there has been too much parkour. Let's be real--how many of us will EVER be able to do that stuff? It's cool to watch though.

First week doing crossfit! Really want to get into great shape cause i want to be a trainer. Have gone from 347lbs to 262lbs in the last 13 months so far with regular diet and exercise and came here to step it up to the next level. Crossfit is the S*#T!!!
5X95
5X115
5X135
5X155
6X185
Could of done more weight but just testing the waters. Anybody recommend weight for my frame? or just go with the flow?
6'3" 262lbs

#34 Brian, just keep track and slowly push yourself over the first month or two...starting slow is the right answer

Decided to introduce my Marines to a Crossfit this moring. Did a "modified" Fight Gone Bad. Two teams of seven, seven station set up for each team. One minute at each station (7 min round) x 3, one minute rest after each round. Highest number of reps for the whole teams won. Stations as follows:

Concept II Rower – # of pulls

Push press –# of reps, 45 lbs Bar

Wall ball - # of reps, 12 lbs med ball (8 ft mark)

Push ups - # of reps

Box jumps - # of reps, 24 inch box

Rope Heaves - # of reps, full downward extension,
knees to elbows on pulls (Basically a pull-up on ropes)

Heavy rope - # of reps, jump rope using a section of climbing rope

I left score sheets at each station, Marines were required to count and record there own reps. I am still tallying the scores.
Followed it up with two 30 foot rope climbs a piece.

It was a smoker.

Will

Today was my first time trying crossfit. I started with the warmup, and that got the workout started well.
135x5 for my warmup
175x5
225x5
275x5
315x5
355X5 that was tough
All my squats were parallel, and I kept my feet planted. I am excited about starting the crossfit workout program.

#1 - Steve

Try a trap bar, also known as a deadlift bar for squats. Some of the best competitive squatters have used them in the off season to great success. The really keep the weight off the back.

5x55
5x65
5x75
5x85
5x95

bw: 118

Camp Taji, Iraq

still not squatting after the ham pull on the DL. today I'll go with Lynn and some HSPU practice. I only hope it doesn't come back to haunt me tomorrow!

BW: 170 HGT: 5'7" AGE: 28
5x135, 5x185, 5x205, 5x225, 5x230
Crossfit has quickly become the highlight of my day.
-Living the dream in Afghanistan-

warmup:
50 jumping jacks
135x5
155x5
7min of stretching, stretched throughout

185x5
205x5
225x5
245x5 sucked
245x1, and then failed
225x5

3 minute rests

31/ 181

12:22 for 4 rounds: run 400m/50 squats. On the road this week and needed an intense jolt!

wu: 3 x 10 x (ohs, ghd situp, be, pushup), 5 x back squat w/45# bar
wod:
mfbunch: 135, 155, 175, 185, 195
joeyd: 135, 155, 155, 175, 175
finished w/3 x 30s hold in bottom position of back squat w/45# bar, 3x30 hs hold, 3x 15s l-sit hold

A note on sleep depro and the polyphasic sleep pattern. Since I suffer from insomnia, I am in constant state of sleep depro and when I have a night like the night before last where I got 1 1/2 hours of broken sleep, meaning I was asleep for 1/2 hour awake for 2 hours asleep for 1/2 hour and so on, it is miserable the following day. You find yourself falling asleep at inappropriate times during the day, like waiting in line at the bank. Yes, I could take drugs but I don't want to for many reasons. A regular day does not allow for naps, my schedule is all over the place.

I would think very hard about how loggy you want to feel if you aren't able to maintain the exact schedule of the sleep cycles of the polyphastic sleeping. Sleep is a way for your brain to forget about all the little details that happened during the day and to cleanse itself. Maybe your body doesn't need sleep for repairs but the cognitive part of your brain definitly does need to shut down and rest.

As far as sleep depro and being able to be very physical, just ask any Ranger student how he feels at the end of the school.

Kate

Hmm, not a great day today.

95 x 5
115 x 5
135 x 5(all were supposed to be warmups)
165 - failed
135 x 5
135 x 5

Shank. My last week of the Hatch squat program. Today is number 23 of 24 workouts on the program.

Back squat:
5x205
5x235
5x250
5x250

Front squat:
5x175
5x185
5x200

i didn't know people still waited in line at a bank.

Robert, et al,

Here is our strategy; we split the Journal articles into three groups of equal number – new, middle aged, and old. We are going to release to the general public a quarter of the new articles, a third of the middle aged articles, and one half of the old articles.

What this means is that eventually, a little more than a third of all articles will be available for free, but with time any one article approaches a 50% chance of becoming free, while no more than a quarter of current material will be seen by non-subscribers.

At current we’ve released about 5% of the CrossFit Journal content. This is hardly “giving the journal away for free”.

The corpus of CFJ articles is, in my opinion and the opinion of others, a vital contribution to the advancement of human performance. Too much of this work has been hidden from public view. It has long been our strategy to rely on increasing public awareness of CrossFit to support the affordable pricing structure and slim margins that sustain this enterprise. Added visibility will expand the resources available to increase the quality and value of your CrossFit Journal.

Thank you for your support.

Jacko,

Mark’s has taken the CrossFit concept and relaxed performance expectations and standards – both for mechanics and power output. Claims to the contrary are hype. The GJ outputs reflect exactly that. This is “CrossFit Lite”, plain and simple. Look at their videos, workouts, and times. It is CrossFit re-packaged and marketed as “elite”. Elitism has never been the path to elite athletic performance – quite the contrary in fact.

But…his marketing plan is clever and appeals to some.

bw 165

225 x 5
235 x 5
245 x 5
255 x 5 x 2

4 rounds of 17 pullup burpies and 5x135# Back Squat 40:00
was aiming for 100 burpies, too exhausted to continue

5x135
5x155
5x175
5x205
5x225

camp taji, iraq
2xcleans, 135
2xsnatch 95lbs

135x5

225x5
225x5
225x5
225x5
225x5

45x10 OHS

I probably should have started a little lighter and finished heavier...or maybe just finished heavier. Not in it mentally today. Lats and forearms are still sore from 2 days ago.

65/75/85/90/105

Been out with a bout of medial epicondylitis (golfer's elbow...really, Pull up elbow), so finally a WOD I can participate in...

185/215/225/250/275

this after a day of 100+ box jumps...

55/55/55/55/55

Still recovering from a rotator cuff injury (it sucks).

Keep the Parkour coming.
I mean, how many of us will ever power clean 350#?
Jumping off a building is accessible by all. :)

CFWU x 3 minus back extensions
WOD-
115 almost A2A
135(PR) below paralell
145(PR) paralell
145 not deep enough and poor form
135 paralell
135 paralell
Then-
practiced Hang Squat cleans w/ 45 lb bar- 20
Full Squat Cleans w/ 45 lb bar- 10
Handstand push ups feet hip heigth on smith machine- 20, broken up
50 single unders, broken

Kate

I don't have access to a squat rack of any type, other than a stupid Smith Machine. Besides a clean/jerk of the weight and then lowering the weight to my traps, does anyone have any ideas for a substitute to back squats? Thanks!

135x6 - warmup
185x5
205x5
205x5
225x5
245x5

followed up with three sets of dumbell curls 60sx8, kettleball swings, one-armed and two armed, and light bike. Great day!

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

BW = 140

135
160
185
200
210

800M run

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

"All I want for Christmas... are Kelly Moore's legs" (or Krista Colson's)

95/115/125/135/140

25yoa/190#

225/245/265/275/285

#33 - T

I think parkour is an essential form of human movement. I used to look at the vids and articles and think the same as you do, but work on the basics that are shown and you will be surprised at how fun it is and how great it is to see how Crossfit fits with it.

By the way I am not small, 6'3" 255, and I love this stuff.

Can anyone tell me the conversion to substitue skipping for running? For a X00m sprint, would it be 1/2 or 1/4 reps as many metres?

Glassman #49,

How exactly has Twight "relaxed performance expectations and standards"? Can you please explain?

Perhaps it's high time to set up a fitness competition between CrossFit and Gym Jones. Bring the top 3 CrossFit and the top 3 Gym Jones athletes, and have them all come to some gym not affiliated with either CF or Gym Jones, and compete with impartial judges watching.

Have 1-2 max lifts and gymnastics skills tested (Say: Overhead Squats and Muscle-ups, or something like that), one workout defined ahead of time that is won by time completed or score, and put some workouts in a hopper to draw out randomly for one contest. They can be chippers, blenders, or grinders.

Just a thought. CrossFit has been tested successfully against standard military PT, which every CrossFitter was no doubt unsurprised about the conclusions from that study, but what about other so-called "Elite" systems? How can you claim that GJ = CrossFit Lite if you haven't actually tested your system against theirs? Unless you already have and have the results, in which case could you or someone else please post them for all to see? Thanks! :-)

We could all learn something new from seeing the results of such a contest.

Great move on the CFJ, too! Love it, and can't wait to back order every issue once I get the cash.

cfwu x 3

225 x 5
245 x 5
275 x 5
295 x 5
315 x 5 (3,2)

135,155,180,205,215

First time doing ME/Heavy Squats since a compression fracture in my back. All reps were A2A. Actually had someone come up to me and say they've never seen someone go that low on squats.

185 x 5
205 x 5
225 x 5
245 x 5
255 x 5

Could have definitely gone heavier, but was happy with this effort. I'd have liked to have some spotters before going heavier, so I think I made the right choice.

bw 76kg
cfwux3
been awhile. Have to nail form down. Left knee has a tendency to shake with heavier loads. Butt down to calves.
Weight in kilos:
5x75
5x70
5x75
5x80
5x80

my weight set for this squat session was:
5 reps at 135
5 reps at 145
5 reps at 155
5 reps at 165
5 reps ar 175

Is this crossfit supposed to be max weight or light weight, my max at squat is about 300+. hould i have done more weight per set?

bw 185

205x5
225x5
255x5
255x5
275x5

5 @ 205,215,225,235,255

Should have started a bit heavier, maybe 215 or even 225.

#14 Jacko

"my skinny ass" happens to weigh 240lbs. if you're tough, then just look in the mirror and tell yourself that until you get bored. don't waste our time with it.

back squat
135x5
185x5
225x5
275-2x5
front squat
185 5x5

CFWUx2

95x5
105x5
115x5
125x5
130x1 failed on 2nd
dropped to 125, failed
dropped to 115x4

90/135/155/175/200

221,236,251,261 x 5, 265 x 3
bwt -163

5 - 236
5 - 256
5 - 265
5 - 275
5 - 285
5 - 295
5 - 305
bw = 145 lbs.

Back Squats:
135*5
155*5
165*5
155*5
145*5

Kyle #59,

Unfortunately, if you don't have a rack your options are limited. If the weights you will be using aren't too extreme you can always get creative (put the weights on two stacks of milk crates, the trunks of two cars, saw horses, etc).

You can also just do front squats instead. Clean the weight each round at the beginning, then do the rest of the reps as a front squat. It is a different exercise, but it is in the ball park (heavy squatting). Just make sure you note it when you post your results. Tip: most people can back squat more than they can front squat, so don't be suprised if your numbers seem low.

I went without a rack for a long time, eventually I gave away my bench and bought a rack for something like $129. Best thing I ever did.

Coach,

I am glad that CrossFit is sharing the Journal with the world for free (at least in part). In my mind, I never had any doubt to your dedication to the advancement of human performance for all. This just reiterates what I have been telling people for years.

T33: I'm definitely going to get the Parkour intro DVD and start playing with it more (to my ability level) as soon as I can. There's some tunnels I have to walk through sometimes to get around in town, and just for safety reasons it makes sense to be able to maneuver through them better. And the articles make it accessible!

135, 185 (form sucked), 185, 205 (form sucked again), 135 (dropped to work on form)

Too long without practicing back squats

5 km run
Back Sqts, 5 x 95, 5 x 95, 5 x 95 (Back pain too much/old injury) Finished with DL 5 x 95, 5 x 95 & .5 GAG

225x5
225x3x5
230x5 (PR)

bwt: 152

correction:
225x5
230x3x5
235x5

Kyle 59,
I don't know how much weight you usually lift but I use saw horses without a problem

My first CrossFit! lets se how this benefits my jujutsu game?!

BV 64kg

back Squat:
5 x 60kg
5 x 60kg
5 x 70kg
5 x 70kg
5 x 70kg

Heja Sverige!

70,75,80,85,90 lbs (heels elevated)

i need to practice technique, felt strong but not 100% confident with the movement.

no workout back still painful

#66 Eric 07
As I understand it, Mr Twight's Gym Jones is (or was) an affiliate of Crossfit. Coach Glassman, who you refer to for some reason as just Glassman, invented Crossfit and would therefore, I would think, be able to judge the relative efficasy of a program modified from his. So, in effect a competition between Crossfit and Gym Jones would be the same as a competition say between Crossfit and Brand X for example, and would be fun but prove nothing.

Steve #86 and J Jones #81, thank you.

I just moved and the Armed Forces Reserve Center I work out at is lacking some items. Plenty of cardio equipment, dumbbells, and benches, along with a Smith machine and hip sled, but no squat rack! I may try front squats off the bench press. If that doesn't work well, then I'll clean the weight into a front squat.

I don't know Mark Twight, but it seems to me that he is one of the more notable "converts" to CrossFit methods. Prior to his exposure to CrossFit he was a noted and published advocate of long slow endurance training and high carb diets. According to his own website, his visit to a CrossFit seminar in '04 was on the order of a "Road To Damascus" conversion experience, and so he became a disciple, a convert to higher intensity workouts and lower carb diets.
This is what he had on his site as recently as a few months ago:

"However, even these half-hearted changes produced improvements so in December of 2003 I attended an Instructor Certification course at CrossFit headquarters to learn more about what I had been dabbling with during the previous six months. I went there fit, secretly confident but I was destroyed by each and every fitness challenge presented. Humbled, ego thought we should have a “soloing on loose rock” contest but pragmatism held sway and I poured ego from my cup, which meant it could be filled with the knowledge and experience that hid in every nook and cranny of that small gym in Santa Cruz."

{N.B. The Gym Jones website has now removed some of the above language praising CrossFit}

That he has put his own gloss on CrossFit is not unusual and is really to be expected. We all do it to some extent. CrossFit is an open source fitness model. People are free to take what they want from it. It's constantly evolving. We are all capable of contributing to its evolution. Some do so gladly, others go off in their own directions.

5 x185, 225, 275, 295, 3 x 315 (lost focus and didn't compplete the set)

Finally used the belly breath technique Coach Burgener gave me at his cert, unbelievable difference. Inhale to the belly rather than the chest on back squats.

note for next time (all x 5), did about 5 sets of lower weights x 5 before finding the right starting weight. All were A2A, full depth/extension.

New to the WOD, been doing the intro workout and running alot.

5-95
5-95
5-115
5-115
5-135

Body weight 220lbs.

I love this SH*T!

185x5
195x5
205x5
215x5
225x5
135x10

Also worked in weighted pull-ups and dips 5x5 with 25 lbs on each. Back has been a little tender so stayed light on squats.

Howdy Robert (#90),

It was just an idea. Of course such a contest wouldn't "prove" anything. The Canadian Infantry study pitting CrossFit against Military PT didn't "prove" anything. Exercise science, in that respect, hasn't proved much. The black box is our friend. :-)

It would simply allow us to learn about the efficacy of each program when measured against a similar program tested under both regular standards (max lifting or gymnastics skills), and CrossFit standards (random workouts drawn from a hopper). That, and competition is fun!

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x sit-up
50 x jump rope singles
6/4 side-to-side pull-up/L-sit pull-up

Back Squat 5-5-5-5-5 reps
5 x 65#
5 x 75#
5 x 85#
5 x 95#
5 x 105#

Full ROM, A2A

RE: gymjones, indeed one page that used to say:

"At crossfit.com we found a workout that looked effective though easy. 150 Squats + 800m Run + 150 Squats”

I remember because it was what made me look up crossfit in the first place. He thought he was fit crossfit schooled him...I want that!

now it simply says:

"Surfing the web we found a workout that looked effective though easy.

So much for his claim to an "ego-less" pursuit of fitness.

Eric 07
It would be cool, but with the Canadian Infantry study you were comparing people of a similar ability and tracking their progress using two vastly different methodologies. Comparing Crossfit and a similar system, allowing that, for example, Gym Jones is not just watered down Crossfit would most likelybe more about individual athletes' abilities and less about the "system". Personally I would like to see for example Nate Morrison a Pavel Acolyte go against a Crossfitter of similar background (Plenty of SpecWar/Specops players here) at say the big O'course in Little Creek or Coronado for example. Some test that's not either KBs or Crossfit. That would be interesting.

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

A little warm -up on the rower, some stretching then as rx'd;

185
205
215
225
245

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

225x5
275x5
295x5
275x5
225x5

Snatch: 135x3x5, 155x2x1

Travis #26, I hear ya, Army PT shorts are not ideal squating shorts!

Morning Workout
4 mile unit run
21-15-9 Kettle bell swing (single arm)& Kettle bell thrusters (4:35)

Afternoon Workout
WOD as rx'd
Warm-up: bar x 10; 135 x 10
155 x 5
175 x 5
195 x 5
195 x 5
195 x 5

I have been following along with CF's workouts for about two months now. Is there anything that I am missing by not registering for a membership of some sort? Are there more to these workouts that I am not seeing (i.e. a standard warmup routine)? They are tough enough as is, but based on the fanaticism of this group, I wouldn't be surprised if they were even more difficult and complex. I'm lovin' it by the way!

Also, I understand the premise of building functional strength, and therefore nearly all of the workouts incorporate several movements and muscles at once; however, why not mix in some more focused workouts on a particular muscle group (i.e. "just biceps" with Bi-curls or something like that)?

Thanks.

Fletch

315
335
355
375
355

Posting a quote by Mark Twight on the home page
was a cheap shot. We don't need to restart all
the wars from earlier this year.

10x185
10x185
10x185
bodyweight 175

Mod CFWU, then

5x 100kg
5x 110kg
5x 120kg
5x 130kg
5x 137.5kg (PR but depth suffering)

then 2x 140kg (308#) for 1RM PR (by 22#)

Sam

M/34/185
185
225
225
225
245

bwt: 136

225 x 5
265 x 5
290 x 5
300 x 3
265 x 5

All to parallel, felt pretty good today... not to sure how I will feel tomorrow though

Back Squats

135#x5
185#x5
195#x5
205#x5
215#x5

Age 34, BW 145#

150, 155, 160, 165, 170

26yo 200lbs

CFWUx3

225/245/265/275/295

finished with 10 front squats (135)

all squats done arse to ankles
felt weak... better next time

big pipe: 205, 205, 205, 225, 245

95-105-115-125-135

5'7"/145lbs/29yoa

CFWU x 3

135x5
185x5
205x5
225x5
225x5

Quads were extremely sore from last two WOD, plus flag football. Thought I'd do better.

185x5
195x5
205x5
195x5
185x5

28 y/o 170 lb 5’10” approx 12% bf
CFWU w/ 5 pull ups per round x 3, Back squat 45lbs x 5

Back Squats
65lbs x 5
95lbs x 5
115lbs x 5
135lbs x 5
135lbs x 5

3 minutes rest per set.

I'm not alone I hope in being brought to CrossFit via Mark Twight via the movie "300". I agree with the Open Source model of CrossFit so it's expected other gyms adapt CF to their own ways. So long as honest records are kept so others can compare fairly, I'm cool with it. What I like is GJ's opinion that there must be standards to count what is a completed rep.

You do have to wonder why the 2 stars of "300", Gerard Butler and David Wenham say that they've not been to the gym at all after completion of principal photography. If a workout turns off participants, there may be some falacy in it. That may be attached to the lack of scaling, who knows.

Anyway, onto to today:

Age: 31
Wt: 235 (23%)
Ht: 68"

CFWU(15) x3 - 15:31 (pu on grav @ -100#, dips and pu at 10 reps)
Rest - 6:15

WOD - as RX'd, took about 25 minutes, wooden stick reps in between.

5 - 275#
5 - 275#
5 - 275#
5 - 285#
5 - 295#

That last set took the wind out of me. I assumed this is not to failure, so I did not go higher. It's funny how the stick squats felt between sets, almost like you're jumping up. Now I'm kinda interest what my max is, but it seems a tad dangerous without professional supervision (yeah, it's a military gym, but that does not guarentee professionalism).

lil pipe
165
185
205
215
225(only hit parallel twice)

5x5x315 after warming up. Fun.

5x5: 135,165,185,195,200. Good form except for the 200's. Thanks, Coach! BW:177, Y/A 58

Crossfit WU
135x5
225x5
275x5
295x5
315x5
Below parrallel with 4-5 min rest b/t

OHS bar/135x10, 10, 10
BS 135x5, 225x5, 315x5, 4 actually felt pretty good
FS 225x4, 3
Tabata rowing total distance of 979 meters

I have not done BS for quite a while I can already feel my hammies will be hurting tomorrow. This is about what I was squatting when I started CF roughly 1-1/2 years ago.

I am quite happy that doing BS VERY infrequently that I have maintained a roughly double BW max squat!

145, 150, 155, 165, 170

Quick question. I just registered for my user account so I can't post this on the forum yet but I have noticed an emphasis on 5x5 training lately. Any particular reason why CF has started using this protocol? BTW, I have a copy of Starting Strength which talks all about 5x5. I love it. If you can't answer me here, can someone post my question on the forum? THANKS! Joe

Me Julian
185 185
195 195
195 195
205 205
205 185

N: 95, 105,120,135,135
J: 195,215,235,250,260

all below parallel.

BW 194

5x135
5x155
5x165
5x185
5x205

Well that didn't go as planned, I was hoping to beat Kelly Moore!! I was on set #4 at 215 and my left hammy started to twinge like a rabbit on meth so I packed it in. Instead I did a 30 min walk on the treadmill (#4 incline), then stretched and the hammy felt better after that. I'm really not thrilled about the prospect of nursing a gimped hammy so I'm hoping this was just a twinge and not a sign of issues. I believe I am now paying for my sloth in Vegas.

110(Kg)
130
130x2/120x3 (no spotter and got a little tipsy)
120
120

Fletch #104-- everything you need, including the official CF warmup, is on the FAQ page linked from the main site.

135 lbs (7th rung from bottom)

BW 70kg
2min Rest
60kg 5
70kg 5,5
72.5kg 5,5,5
Ass to Dynamax Ball,form feeling good.

CFWU x 2

Practiced squat clean form with light weight.

otherwise as rx'd

135,185,205,225,235
parallel back squats.

Back Squats

60kg
80kg
100kg
110kg
120kg

then did one of karls workouts that is over on www.crossfitlondon.com, in memory of one of thier guys losing a friend

"ethan"
21-18-15-12-9-6-3 Bastard Burpees - burpee with press ups & Tuck Jump
3-6-9-12-15-18-21 Knees to Elbows

Do 21 bastards, 3 KTE, 18 Bastards, 6 KTE etc

Time 18:56

Then played with the new dumbbells -

5 Deadlifts
5 Hang Squat cleans
5 Push Press
5 Front Squats

Did 5 sets increasing the weight with every set - 15kg, 17.5kg, 20kg, 22.5kg, 25kg

CFWU x3 using my new abmat ;)

Really wanted to concentrate on going REAL deep so Im not surprised that Im off my PR by 10#.

95
135
155
165 x 4
165 x 4

Going deep felt really good. Felt it all up in my glutes and hams.

135
135
185
185X2 - back twinge and called it a day

Today was my first Cross Fit workout. I thought I was in good shape, turns out I was wrong.
Age:20
Wt: 185
Ht: 6'2"

205
205
225
225
225

Current Status: Done for

205 x 5 x 5 sets
BW 165

185-205-225-245-255

500m Row
Burgener Warm-up
135x8

WOD: 225-245-265-285-305

2.5 Mile: a very slow :19::54

Lower back is one big knot! Much like my stomach after the results from this past election. Knee is feeling it as well. Therapist is having me do some things that my knee is apparently not liking. Close to saying "Damn it all" and going back to my duck footed ways.

Get some, Go again!

CFWU
135 warm-up
225, 245, 245, 265, 275
(3 muscle-up attempts followed by a 400m run) x 4

I'm intrigued by the suggestion by Jack (#38) concerning the use of a trap bar. But I'm wondering:
1) what do I lose by using a trap bar for deadlifts and replacing squats? core strength?
2) am i neglecting strengthening my lower back?

I have a partially herniate disc and I've been doing well but as you can see I stay light on back intensive exercises. I'm kind of scared of heavy weights compressing my spine as in squats. But will using the trap bar retard the strength in my core?

Any answers? Suggestions?

Also, I've got long legs so I've got a pretty big lever moment on my lower back in deadlifts.

mixed up warmup 3 sets of 15 pushups, 3 sets of hspu 3,2,2 reps, 3x10 of dips, 3x15 of situps
l-pullups messed around with for form single and doubles
back squat all sets 5 reps
wu 135/185 workout 225/275/295/315/325
last squat workout that we did 10 sets of 2 reps my top out weight was 325 and i probably could've gone heavier today also. another great workout.
bwt 240 age 31

135X5, 185X5, 225X5, 235f, 230X1, 185X5, 185X5
all a to a. The 235 and 230 reps were just to see if I could do them, haven't done back squats since last winter (max 235) when my bwt was 165, as opposed to 150 now.

5 x 185
5 x 205
5 x 225
5 x 225
5 x 235

Need to start heavier next time (205-225)

5 x 185
5 x 185
5 x 185
5 x 185
5 x 185

Age 35, bwt 165

Felt good. Need to start pushing myself more.

Hey-

Wrestling practice warmup

WOD BS 245 x5x3, 265 x5x2

Age 47, bwt 193

Xtra: dips and pullups

-K

first time in a while doing squats without a smith machine (not by choice)... working out in a new gym

back squats
135,185,205,225,245
bench 10,8,6
215,225,235

Coach,

Thanks for clearing up the Journal thing. What you have said makes sense and keeps me happy that I'm getting something for my money.

Cheers Aaron

p.s I sent you an email asking about this, no need to reply as you have explained it clearly here.

155x10
264x8
308x5
308x5
318x5
318x5
318x5

125x10
185/205/225/225(3+2)/205/185

33 y.o. male, 171#
5x 185, 205, 225, 245, 265, all A2A
Extra work, only to 90 degrees
275, 290 and 300 x4
Everything above 260 was a PR

bodyweight 175lbs

135x5/155x5/175x5/185x5/195x5/205x3(fail)

185/195/185/185/185
1 min rest b/w

#71 Eddie, and #125 Joseph Sharp:

This is an example of a "Max Effort" day in CrossFit . . . 5x5 being one (but not the only) very effective pattern to do them in. Eddie, the reps should stress you pretty severely . . . I would warm up, then pick a weight on each round that will leave the possibility of doing a 6th rep very much in doubt. But, with 5 reps to do in each set, it will (obviously) be down a fair amount from your 1-rep max.

Joe, we do 5x5 because it works pretty well. Enough reason for me. There's been a bit more "max effort" days recently, but I'm not noticing any seismic shift in CrossFit emphasis . . . the whole point is to mix it up. I predict that in 3 months we'll all be wondering about how much metabolic work we're doing . . .

#104 Fletch:

It's all free. You can sign up to be able to post on the the message board, but you don't have to . . . you can read it for free. There aren't any secret "members only" sections here.

There *is* an "official" CrossFit warmup . . . you can read about it under item 1.8 in the CrossFit FAQ, which is linked at the top left of the main page (or, just go here: http://www.crossfit.com/cf-info/faq.html )

We won't kick you out for not following it, though.

If you want to sign up for something, subscribe to the CrossFit Journal . . . best $25 you'll ever spend on fitness.

Finally, if you want to do more isolation work, well, no one will stop you . . . but I honestly wonder if you're doing the WOD hard enough if you still have that kind of energy left over. Maybe you could do Tabata bicep curls with, say, 35 lbs each hand, and let us know how it goes?

Perhaps there is something I don't know, but the fact that both Steve House and Vince Anderson, who put up what is arguably the most badass route in the world, subscribe to MFT's "marketing plan," shows that there is much truth to his training strategy. If Gym Jones can help two of the world's greatest alpinists develop the fitness needed to climb one of the most difficult alpine walls in the world, it would seem just as appropriate for those interested in pushing their limits as the form of crossfit used here. The Rupal Face of Nanga Parbat, I believe, is anything but "lite."

WOD as RX'd:

5 x 135
5 x 185
5 x 195
5 x 185
5 x 185

bw 160

135/155/185/205/215(form a little shaky)

practiced 65# power snatch afterwards

MFT and Steve House started climbing together over ten years ago. So it stands to reason that Steve House works out with Mark because he's friends with Mark, not because Gym Jones is necessarily the superior routine.

I would attribute Steve House's success on that particular route more to the fact that between himself and Vince they carried only 35 pounds of gear total. A single 8mm half rope? A single sleeping bag that clocks in at 2 pounds for both climbers? 3-4 cams and a set of nuts? Trust me, it's much more about them willing to hang it out on a very, very committing route with ultra-minimalist gear than about subtle differences in conditioning level.

#157-Van
"arguably the most badass route in the world" Amen.
http://tinyurl.com/su9ev

m/5'6"/140#

1H of olympic lifting practice

5x205 9boxes
5x225 9boxes
5x225 8boxes
2x245 8boxes
5x225 8boxes
5x225 8boxes

as rxd 45 yrs old 210 lbs
365
375
415
375
365

CFWU x 2

225 x 5
275 x 5
295 x 5
315 x 5
225 x 5

225 X 5

155- all sets a2a

losing my poser crossfit status

started religiously today

bw 215

135 x 5
165 x 5
205 x 5
225 x 5
255 x 5

worked on form first, and then got to the relatively hard at the end

see ya tomorrow

first day on crossfit. dragged ass a bit, form was good though.

CFWU
5x135 (warm)

5x165
5x185
5x205
5x225
5x255

MOTO stuff on here, looking forward to getting into it

bw: 200 age: 36 warm up: 15:00 of jump rope.

135 x 5
185 x 5
205 x 5
225 x 5
245 x 1 (failed) 205 x 5

CFWU
135x10
225x3

275x5
275x5
275x5
275x5
275x5

Felt strong all the way through

225,275,280,285,280

11/9/06 6:30pm

age: 36
bw: 69kg

70, 90, 100, 110, 120 (4-missed last one-needed a spot) weights in kgs.

Colorado Springs

WU: 1500m row, PU x 5, D 10x2

95x5
95x5
100x5
100x5
105x5

All with 15lb weighted BE x 15 after each set

Treelizard - finally saw your comment from the other day......guess that makes us the CF reptiles!

CrossFit Oakland

Sam
190x5

Max
165x5

Dave
145x5

Shira
135x5

Megan
115x5

Tim
115x5

Jasmine
95x5

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

BWT 178

135-145-150-155-165

Form points: back extension, elbows back, knees out, don't look up, drive from the hips.

never heard of gym jones before today. a word comes to mind... tool

what's with the elitist attitude?

135/165/185/205/205

This was the second WOD for me today.
BW-180
Back Squats
130x5
180x5
220x5
240x4
220x5

Finished up with OHS
90x12
110x10
130x6

27 yo, 176 lbs, 5'11"

Back Squats, all butt to ankles.
135 x5
225 x5
225 x5
245 x5
265 x5

Really rushed on this one, or I would have definitely done more. The 135 was really just a warm-up.

Do people generally find back squats more or less comfortable than front squats? After really settling into the olympic lifts and front/overhead squats, I find that I like them far better than the back squat, which now feels kind of alien and awkward - just in terms of back posture on the way down. At least to me.

CFWUx2

BW 126

95/105/115/125/135

then for 1RM 145/155PR (145 old PR, 155 new)

bw: 185

As rx'd: 252, 252, 252, 252, 252. 80% of current max.

M/27/180

5 X 140
5 X 155
5 X 165
5 X 175
5 X 185
All sets wearing 50# weight vest

M/29/140

5 X 110
5 X 110
5 X 120
5 X 120
5 X 130

Go Lisa!

No access to weights today.
Did 5 sets of 5 one legged squats per leg.
Started each rep sitting on the floor.

95-115-135-155-165

185 Legs are sore from yesterday's made up WOD on the rest day. Not smart, but it was a good time.

Buttercup workout: form, and possibly light weights.
I did 5 x 5 with my toes 4" from a wall, air ohs, gradually working squat depth down from 20" to 12". I didn't touch the wall but I did feel it in my lower back.

Age 29 Bwt 195
W/U 135x10 / 225x5
275 / 285 / 295 / 300 / 225
Last set strict form and done slowly - legs smoked at this point.

155/185/205/225/235

WU
BS w/ oly bar x 10
BS w/ 95# x 10
WOD
135/155/185/205/205

185lbs
185
190
190
190

Did WOD as rxd
5x30
5x40
5x60
5x80
5x80
Am still dealing with lower back spasms but work through it because I have a feeling it will be a life long issue so I watch how I workout closely and and most of the time it helps keep my back healthy.

D.J #140 I FEEL WHAT YOUR SAYING"BACK" ELECTION" AND ALL!!!!!!!!!!!

CFWU x 3
135x5,185x5,205x5,205x5,225x2,225x1,205x5,205x5

135
155
175
195
215

Did my Baja-no-internet-no phone-WOD:
5 pushups,10 squats, 15 situps, 15 supermans for 20 mins.

17 rds.

At the Old Mill, San Quintin, Baja California; last time 14, YES!
Thanks to Amber Howard for the inspiration.

First WOD for me.

Warm Up - 20 mins
Samson Stretch x 30s x 2
BW Overhead Squat x 15 x 2
Sit Up x 15 x 2
Back Ext x 15 x2
Push Up x 15 x 2
Dip x 10 x 2
Pull Up x 6 x 2

WOD - 20 mins
185 x 5
205 x 5
215 x 5
225 x 5
235 x 5

Muscle Up x 5 (50lbs assistance on Gravitron)

Felt tightness of lower back muscle along right side of spine. Chronic issue, hoping Crossfit can improve the condition.

BTW I'm 26 M, 5'4 165lbs.

Did 2 warm-up sets: 45x5 and 95x5
135x5
155x5
185x5
195x5
195x5

135x5
185x5
205x5
215x5
225x5

BW: 195
135, 155, 175, 195 (failed on third-weight was my previous 1 rep max), 185 (failed on fourth).

185x5
190x5
195x5
195x5
195x5
205x5

Feeling frisky and did an extra round.

95, 95, 165, 165, 185

All squats BTH, not sure if that's the right thing to do on back squats, I felt a little pain in my left knee.

44, 5'11", 201lbs
185,205,225,205,205
-below parallel on all reps; almost butt to calves.
-timing off on 4th rep of 3rd set; drove hips up but leaned over a bit on the way up. felt like i could have done 20lbs or so more on next set but dropped weight back down to make sure i kept strict form.
-over two months with xfit and warmup still feels more than a warmup, especially the pullups.

135
155
175
185
185

135,155,175,185
Only my 2nd WOD after a couple weeks off. Still have bronchitis & congestion, so not back to full strength.

D: 135-165-185-195(3)-195
J: 45-65-70-80-85

5 x 5 60kg

Full ROM.

Van,

You'll not find me making the claim that CrossFit dilutions are ineffective or impotent. Were it the case that low dosage gave no response, we'd not see the dramatic improvement that we do in beginners. The slope of the CrossFit dose-response curve is steep. My challenge is, and let's be perfectly clear on this, that Mark has not turbocharged the effect nor has he demonstrated, in action or effect, heightened awareness, focus, or understanding of/on technique, all claims to the contrary notwithstanding.

My commitment to discovery, recognition, and implementation of modifications to CrossFit programming is strong, and these mod's have been, and will continue to be, warmly welcomed from any quarter. Evaluation will be, however, and this is important, performance based.

This very site, through the WOD and comments, provides perfect opportunity to demonstrate any claims of programming improvements. Ironically, the very contest that Eric '07 (comment #66) is asking for is being held right here, three days out of four. I'll leave explanation of the dearth of takers to others, but assure yourself that tens of thousands of times have not been posted and not due to humility or the "ego-less pursuit of fitness".

47 YOM
200#
CFWU x 3 followed by back squats:
155/165/175/185/205

No matter what anybody thinks about MFT, it was pretty low to put up a quote by him and then go ahead and bash him while you're at it.

Still getting back into it.

135/155/165/175/185/finished 135x10

#106 Larry Barnum,#211 Heather,

If either or both of you are referring to me.

I wasn’t here for that nor did I know what occurred by ways of “wars”.

As for quoting, it’s how discussion and debate are done. Provide sources as evidence then comment or draw a conclusion. What is more truthful than a quote? I noticed his site had changed and commented on it and gave a possible reason why.

Further, it wasn’t like I didn’t credit him at all, he did at one time mention Crossfit and it brought me here.

How do you hold a discussion?

5 x 70,80,90,100,90Kgs
Were all to parallel or lower except the 100kg set where I struggled at probably just above parallel.

bw-199

wu
cfwu x 10 x 1
10 x overhead squat
5 x 135# deadlift
10 x 45# kb swings
5 x 135# backsquats

wod
5x185
5x185
5x205
5x185
5x155

205 was not a real struggle, but felt knees bow inward and back leaned forward..... it just didn't feel right. Got low enough on all reps to really feel it in the hammies after.

MC

185-205-225-245-265. Good depth and improving form. Felt good.

m/21/145lbs
135-145-145-145-155 after 5 mile run. Working on form. 30 sec. rest between sets.

BW 168
age 37
135#,155#,165#,175#,200#

Coach Glassman,
Why are you so concerned with Twight and his gym? For almost a year now you've made derogatory comments about him and in this instance you obviously posted that quote (btw, which is how old?) to generate a little bashing party. It's not like he's selling something, although you are. It's not like he's talking about you or CrossFit on his website, yet you speak negatively about him and his gym on yours. It would seem that you’ve got a problem of pushing the more talented and free thinking individuals away from the CF community (former CF NorCal, Dan John, Twight). Who’s next? If they continue to utilize CrossFit ideas on their own maybe the programming is good but the programmer has some problems… And regarding your last comment, you have an ongoing test between CrossFit athletes and Gym Jones athletes? You have “tens of thousands of times”? Why not provide the data if that is true?

#213 Were you the one that posted the quote? I didn't think so, therefore my post isn't directed towards you. Crossfit, it's creator.. he posted it and then went on to talk about how Gym Jones is "Crossfit Lite" and a "marketing plan." I understand Crossfit doesn't like MFT anymore, but you don't need to air it on here.

#219 Thank god someone else around here has a brain. I agree wholeheartedly on your post.

WU-15 min Jump rope

WOD
135x5
155x5
165x5
175x5
185x5
*Could have gone a little heavier but back a bit sore so worked more on form

comment 213 by Penty:

Then I suggest you go to Pukies bucket and
read up on the whole problem. Enlightening,
perhaps not, but an interesting history.

This quote did not just appear from the vapors.
You posted it, but it took others to get it on the
home page. Here we go again.

75-80-85-90-95 x5
felt I could do more. also tried 5 reps of 105 lbs and 125 lbs.

295-295-295-295-295

Comment 219:
I suggest you are off target on most of your comments, especially the claims regarding "free thinkers." The best thing for you to do is go to a seminar, seek out Coach and talk to him about these issues if they really are that important to you. At the same time look around at the performances you'll witness and see if he needs to publish this "data" you seek to convince you he's not really "bashing" anyone.
A simple timeline shows that Twight came to CF; not the other way around.

Squats
135
155
185
195
135 (for speed out of the hole)
Full ROM, or as close as I can get.

CFWU. Squished finger after one round. Takin' it easy.

Modified CFWU x 4
10 x air squat
10 x back-extension
10 x sit-up
6/6 side-to-side pull-up/L-sit pull-up

Back Squat 5-5-5-5-5 reps
5 x 65#
5 x 75#
5 x 85#
5 x 95#
5 x 105#

Full ROM, A2A

CFWU x 1

Back Squat:
185
205
215
225 - questionable form so...
185 - rear to ankles, strict form

5x45
5x95
5x95
5x95
5x95

Full ROM, just getting back into squatting after breaking every bone on my right side. Don't want to over do it, so I'm easing myself back in.

225
275
315
315
315

185 x 5
185 x 5
185 x 5
185 x 5
195 x 5

155 X 5
165 X 5
175 X 5
185 X 5
185 X 4

200x5 (3x) 185x5 (2x)

CFWU

Back squats
185
215
215
225
225

Not going quite as low as I would have liked, still need work on technique.

cfwux3
back squats 5-5-5-5-5 reps, 1.5-2 minutes rest
135
155
175
185
175
below parallel every rep. Still improving

115
165
185
185
185

205
235
225
225
205

warm-up 135 lb

185
190
195 failure on 5th rep
195
200

5 sets of 135 for form
same day as lynne

CFWUx3
5x45, 5x135 warmup
185-205-225-235-245
5x135 warmdown
Good form.

Age 50/BW 240#
5x5 @ 225#
"Semper Fi"

5*5*5*5*5*10*10*10
of 135*145*155*160*160*160

I didnt have the proper equiptment so at the start of every lift I had to do a clean and jerk to get the bar behind my head.

note: the reason for the low weight here is this was all the weight I had to work with.

#160 Joe- I won't "trust you" about the reason behind Steve House and Vince Anderson's success on Nanga Parbat. Also, I doubt Steve House would forego superior fitness in preparation for one of the most feared mountains in climbing in order to preserve a friendship with Twight. I'm sure their willingness to lay it on the line did greatly factor into their success, but if you honestly think someone with great technical skills can achieve something like that with an subpar fitness routine, I believe you are mistaken. Perhaps you should try an ascent in the same style, and then decide what role fitness plays in alpinism. Steve House himself attributed his success partly to training a certain amount prior to his trip. If the "ego-less pursuit of fitness" was truly a concern here, Twight and others would not be ostracized and dismissed as secondhand athletes. I believe the true elitism exists elsewhere...

cfwu x3
225x5x5

10 min ellip wu 15/15. wod = 135, 185, 205, 225, 245.

Back Squat:

177 x 5
187 x 5
197 x 5
207 x 2
207 x 3

225
245
255
255
255

knees and back hurting on this so I kept it a little lighter than max effort

205
215
225
235
245

It seems we may have some Gym Jones "moles" among us. Hmmm...

The ultimate goal is to strive for personal perfection. Although we cannot be perfect we can still strive to become it.

In the end the only test is the one within ourselves and how much better we can get from each workout by performing perfect form & technique, having a perfect diet, having a perfect positive attitude- and always- ALWAYS BELIEVING.

Van,

I certainly didn't mean to imply that Alpinism doesn't require a superior fitness level, my apologies if that's how it came out.

The whole reason I'm here using Crossfit is because I consistently get my ass kicked in the mountains and would like a little more "buffer" as it were before the pain begins...lol.

My point was that whether you do crossfit, Gym Jones, or whichever training program you choose, the real key to the Rupal face was the ultraminimalist alpine style approach. Steve had many successes before Gym Jones (Think Denali Czech direct in 60 hours as one example). But he's always championed Alpine style ascents.

Make sense?

225, 315, 315, 315, 315
5 muscle-ups in between each set of 5 squats.
Finally was able to do 2 muscle ups in a row today without having to get off the rings and reset my grip.

6'2"/185

225
225
225
225
235

Van,

With this, "If the "ego-less pursuit of fitness" was truly a concern here, Twight and others would not be ostracized and dismissed as secondhand athletes", you've become hysterical.

No one here would claim, or has claimed, that Gym Jones is not a superb training center - hell, it's CrossFit. The claim that will draw fire, and needs supporting, is that Mark has improved the CrossFit model.

How would someone demonstrate an improvement of the CrossFit stimulus? Steve House and Vince Anderson's success on Nanga Parbat can be viewed as evidence of their great athletic prowess, of Mark's fine training, of the potency of CrossFit, but...it DOES NOT support Mark's claim, and he makes it at every Mil gig and in the work that he's published for his Mil clients, that he has improved on the CrossFit stimulus - a claim that only performance data could support.

Take a deep breath and respond to what I've written here and not to the insults you're inventing.

254-Coach- I understand that Mark Twight has not improved on crossfit. I never indicated he had, which is why I still do crossfit. I was simply saying that Mark Twight had not made crossfit less effective, or lighter. Honestly, I don't care. I'm obviously a fan of MFT and others, but in the end, it's all just working out and you can do whatever you want. I don't care what anyone calls it, how they do it, what they say is better;if it works for you, you can do it. 251 Joe- I'm here for the exact same reason, and I understand what you're saying. I thought for a moment you were suggesting that fitness did not play a major role in the pursuit of alpinism. Thanks for the clarification.

155/175/180/185(4 reps)/185(3 reps)

zac-185, 205, 225, 275, 275
mae-135, 185, 205, 215, 220

As to Gym Jones vs. Crossfit, I think one point is that Gym Jones is Mr. Twight's take on Crossfit. In my experience with Crossfit, many Crossfitters forget that CF is a GPP program and for that it is second to none.
However, for endurance pursuits, such as mountaineering, and triathlon (specific endeavors) CF is not a complete program. What I have seen at Gym Jones is a Crossfit GPP program, with a bit of longer workouts for some, this is of value for the mountaineer. So yes, Gym Jones is better than pure CF for mountaineering, just like CF plus distance running is better for marathon training than pure Crossfit (I think a "duh" is in order here).
Another thing about Gym Jones is that they don't seem to scale much. Intensity is extreme for all. Not good for my 68 year old mother (who loves Crossfit), but does allow a claim of “The Most Extreme” if that is the p*****g contest, which I think is not what Coach Glassman is really interested in.
I know there is a fair bit of bad blood between Gym Jones and Crossfit, this is too bad. However, I check out both sites regularly, because all goes into my Black Bo, kick it around and throw out the trash. Both site have lots of keepers and a bit of trash.
Thanks Coach! I think Mr. Twight says “thanks” too, but he can’t articulate it today, for some reason…

BW 187#
Age 29

1 hour fight drills
5x5 back squats
(5*185)+(5*195)+(5*205)+(5*215)+(5*220)
Worked form today, trying to go deep and get stronger, then get total loads back up. (6*135)to push form at the very end.

65
85
105
115
120

225 x 5 plus 2 sets of 135 x 5 with 5 sec. hold
C.W.U. x 3

225, 255, 275, 295, 305

Sorry for the late response

Van and others, the way Steve House prepared for Nagna Parbat cannot be used as a method to judge Crossfit or Gymjones because neither of these methods were how he physically prepared. It was almost exclessively pure cardio.

Even if he had used gymjones method the things that must add together for a suscessful ascent in alpinism are so numerous that any such comparison would be sketchy.

not super
5 x 50kg
4 x 5 x 85kg

Back squat
135 x 5
175 x 5
175 x 5
175 x 5
175 x 5

BW 57kg

20,30,35,40,45kg

Jump Rope 2 x 50 singles
CFWU: 3 rounds x 5 reps

50% WEEK

Back Squat: 135 x 5, 185 x 5, 3 sets 205 x 5

50% WEEK

165x5
185x5
205x5
205x5
215x5

Justin,

The female trainers at CFHQ/CFSC are working at higher intensity levels than the men at GJ, including MFT. His athletes' best Fran time is double our best. There's no comparison on the level of output. His "exclusivity" will doom, has doomed, his talent pool. His elitism will assure a lesser standing in developing elite performers. It's like USA versus Tadzhikstan in the Olympics. (He doesn't get this at all.)

We bracket his people nicely. We've got less capable and more capable. Our numbers dwarf his; out draw is national, we've been at it for decades as opposed to two years.

These are facts.

A little bit later, but better than never...

BW : 70kg

WU : Run to gym, dynamic stretching, CFWU x 1
20x5 ; 50x5 ; 55x5; 60x5; 60x5 ; 50x12 (kgs)

Focus points for next time:
Chin up
Ass back
Push the ground apart on uplift

Looks like this is a favourite with so many comments!

age 35 bw 181 lbs

225,225,245,225,185

115,135,155,165,175

BW 160
Back Squat: 155-185-205-225-245
135x10 for form
Did the Bench Press and Pullups the same day.

12 mile bike intervals

5 sets of 5
135/185/205/225/255

Comment #269.

Not very classy Coach. Rather unprofessional.

No stands etc. Confined to weights I could overhead and bring down behind my head (and lift up again). Went as deep as I could. 45kg, 51, 57, 61, 65.

Olivia:
90,95,95,100,105

30yrs, 5'9", 220lbs

back squats
5-135lbs
225lbs
225
225
225

95
135
185
195
195
195
Really want to improve these numbers.

115-165-165-165-175
Haven't been doing the WOD regularly for about a month. Spent the last week trying to get back in the swing of things.
Wish me luck!

Age 20
Weight 161 lbs

5x198
5x209
5x220
5x231
5x254

185
205
205
195 fail #5
185 fail #5

bwt ~113
135/150/160/170/160
4 min rest;

T-mill @#2 incline:
7:30 x 30 sec
6:40 x 30 sec
6:00 x 30 sec
6:40 x 45 sec
7:30 x 60 sec

1 min between first 3; 2 min between last 2

Meyer 225-245-265-275-295
Kea-135-185-205-205-225
Jeff-135-185-205-205-225
D.J. 135-185-205-205-225(4)
Full Body Defense 35 lbs 2:48 - 2:23

didnt post in time
cfwu x3(-pulls)
15 pullups
25 squats
7 rds
24:36 as rx'd (all pullups broken after 1st rd)

166
Finally able to kick up to handstand with both hands planted on ground. Hurt lower back doing it. Skipped WOD.

275x4 (too heavy)
245x5
245x5
245x5
245x5
245x5

:30 BBall practice
225/235/245
Stopped; twinge in left ham-glute tie.

M-85, 95, 95, 95, 95
D-135, 155, 175, 195, 205

95
115
125
135
145

185, 205, 205, 205, 205

cfwu x 3
145# x 5
165# x 5
175# x 5
195# x 5
185# x 5

did this on 11/14

400m run 1:44

Squat
10/135
5/225
5/245
4/255
5/225
5/225
thanks!

did them on the smith machine while daughter was grappling
135,185,205,225,245(?),225

**********

225

255

275

300

315 x 1

AC:wd

Did 5x5 squats first.

Warmed up to 12 in box
225
275
275
295 up to this point, to parallel
225 to box, failed on second
225 to box, failed on third
185 to box, x 5
135 to box, x 5

Need to work form/depth, so box squats until I get it

Thrusters:
135 x 3
155 x 2
175 x 1
195 front squat only, over and out

age43 bwt163 135, 165, 185, 200, 210, failed on 4th rep

225
275
315 Deepest I have ever gone. I have done more reps but never this deep.
295
295