What do you do for aching knees? Everytime I run they ache like crazy...and now back squats...any suggestions (or directions to a message board topic I've missed)?

How cool is this? I was hoping to double up on Tuesday with Wednesday a planned rest day for me, and Coach throws me back squats to combine with the pull-up ladder! Man, this guy is good...

can't do back squats at home, will sub tabata squat wod....lucky me.

Nice, some squats that dont make me feel weak and pathetic. WEll, at least not AS weak and pathetic. I hope I will be able to beat some of you uber-woman that seem to kick my butt at any other type of squat. Don't take me as a sexist or anything...I have no shame in admiting half you ladys could beat my butt at most everything.

when was the last time we did this?

Sam, #1: Glucosamine/Chondroitin worked wonders for me, I took it for about 5 years, but interestingly enough, I have tapered off of it since I started Crossfit with no ill effects. I think it's due to the variety and increased strength. Good luck.

Last time was April 29, 2006

This steady diet of deadlifts and squats is killing my lower back...boo hoo. Enough complaining. Bring it.

to comment number 1...maybe u should fix your running mechanics, run lighter on your feet and lean forward a little bit. and also squats should help strengthen your knee not hinder it.

I was just checking how to do the "back squat" on the exercises page. (just checking to see how closely my form looks to the ideal version)

the "ideal" version didn't look very good.

just wondering how everyone feels about the video

When was the last back squat day not neccesarily with 3 reps.

#11 it was November 9th...5-5-5-5-5 of back squats...Cheers!

#1
Joint pain is actually tendon pain. It's basically the same as muscle ache: You stress the tendon, it damages a little, it hurts, and then becomes stronger.

However, the healing process takes much longer with tendons. You have to be carefull not to damage it too much. Give your knee plenty of (active) rest.

Other things you can do:
Stretch the muscles. This lengthens the muscle and relieves some of the tension on the tendon.
Firmly massage the boney parts of the joint. This is where the tendons are attached, and speeds up the healing.

Good luck! =)

to #1
Just because he has pain with running, don't assume it's his patellar tendon. Constant loading of the knee joints can cause the meniscii to break down or tear over time, especially if he has bad running mechanics. This pain is normally described as an ache in the knees. It could also be that his patella isn't tracking properly, a tight IT band, etc...

I agree with the stretching, but make sure to add ice (10-15 min) in after the WOD. If it persists, he may need to see an orthopedic doctor.

#10 Anthony,
Looks fine to me. What is your probelem with the form in the video?

#10
Let me guess, it looks scary because she goes below parallel? Was she not wearing a belt or something? Looked hunky-dory to me.

Hi
New to Crossfit. Just to check...is this 7 sets of 3 reps and at what weight? Sorry for my incompetence!

Chris #17- u got it: 7x3. Start with a comfortable weight, and work up each set to your max weight.

Oh how i wish i wasn't coughin my guts out... another couch-potato day for me :o(

Sweet! I guarantee that I'll get someone at the gym telling me that I'm going too low and that it's bad for the knees. At least they have good intentions....

135x3x7 back squats - butt to ankles, one second pause at bottom
3x7 HSPUs from 12" stools - head touching floor, one second pause at floor
3x7 Glute Ham Raises - no momentum

Stayed light on the squats; lower back still fatigued from the deadlift/climb WOD. Knees and legs could use a break too - Saturday's 90 minute trail run on the bluff has me prone to one or more muscle pulls.

age 29
bw 192
As Rx'd
135-155-175-195-205-215(bad form)

3 weeks into crossfit...still with much fear.

Squats 315lbs x 3 reps x 7 sets as RX'ed.

Didn't meet pukie, but met Mr. Snottbubble...

Ahhhrh missed the reps thing. Did 1-1-1-1-1-1-1-3
40/60/80/90/80/80/80/80 (kg). Worked on tech, starting to feel right now. Time to start putting on the weight.

bw 205

130 lbs.

135X3, 185X3, 205X3, 215X3, 225X3, 235X3, 245X3
Last set only to parallel, all the rest rock bottom

#1
Nutrition
Rest
Lower Intensity till you can excercise pain free
Learn better running technique
Use heating pads on and around your knees when you sleep. It increases the blood flow and thus decreases recovery time -- that said if there is swelling from injury don't do this.

BW 165
195-205-225-235-235-235-235
Hum, that felt good

Hi all,
Saturday's work
{Squat 130 kg.x4x7 and Press 60kg.x3x7 (power cleaned barbell at the commencement of each set): 13:20 and leg raisex60 (1:28)}.
Bdw. 83.5kg.
Today's
{Ring dipx10; DB carry (40#er's)x270'; Pull-upx10; DB carry 270'}x8.
Bdw. 84kg.
Duration 24:28...

Missed for Judo.

Ray: BW 160
95x10,115x3,135x3,155x3,175x3,185x3,190x3,200x3

Will: BW 165
95x10,185x3,205x3,225x3,245x3,255x3,260x3,225x3

All good form.

QA4, Afghanistan

BW 178

225/275/315/335/335/335/275

All sets parallel. Kept weight a little lighter today to make sure form was good.

age:35 BWT:195
no rack where I'm @ so I was a bad boy and skipped out to run 10k 44:38.. believe me i would rather have been doing the squats

225x3(x7)

135x3
155x3
175x3
185x3
185x3
185x3
185x3

bw=112lbs
ribs still sore made it up to 100lbsx3
went down to 95lbsx5

225
225
235
245
255
265
265

used bench and airX pad as a guide for consistancy. then played around with some full rom back and front 95# squats.

Age: 41
BW: 163

CFWUx3

135x3
165x3
195x3
225x3
255x3
285x3

just did 6 sets...

175/175/185/195/195/205/215

lil pipe
135/155/175/185/205/225/230x1/left the bar on the supporters and took it from the bottom w/ 175

all full squats

bw: 180

sets (3x each)
135/145/155/165/165/175/175

I'm taking a break from the full-on CF routine to do the Concept2 Holiday Challenge. 200,000 Meters completed Thanksgiving Day through December 24.

Did 10k Thruday, Friday and Saturday. Mixed-in distances and CF-style sprints and tabata sessions, which makes a huge difference.

Had to rest yesterday. I'm going to mix-in pull-ups, dips, cleans, etc to keep the core CF movements sharp.

today was my first crossfit workout after staring at the site for a month. have an ortho consult later today for a patella issue and recovering from a lower back injury. Was in the infantry in the Marines for years and wore a gun belt for years after. Been PT'ing my whole life (weights/cale/tri) and body is beginning to show. took it way easy for the first day considering. felt weak.
Age 38
BW 200
35/45/45/45/45/45/45

Age 48
BWT 110
I am without a doubt the weakest most pathetic crossfitter out there! But probably one of the most determined. I have thrown up, cried, and cursed at my husband for getting me addicted to this, but in the 4 months I have been doing the WODs I have finished every one I started (with some substitutions of course)When I started I could barely run 400 meters. Last month I did the 3 mile breast cancer run and ran the entire race, which for me was an incredible feat. My times and weights, etc. are pathetic I know, but like I said, I am very determined and I don't have a non-competitive bone in my body, so watch out Kelly! =)
WOD
3x @ 40
3x @ 50
next 2 3s @ 70
3x @ 80
last 2 3s @ 90
I'm ready to go back to the gym and hit the 100 mark!!!

Valerie: Simply awesome!!

age: 49
bw: 174

125x3
135x3
145x3
175x3
185x3
195x3
195x3

topped out at 275 lb.

Body weight 256
Still sore from Linda on Saturday morning, and a gymnastics class Saturday evening!

CFWUx2

Back squats:
3x135
3x185
3x190
3x195
3x205
3x215
3x225

Followed by 18 minutes on elliptical, relatively low effort.

Val, keep it up!! You'll be winning 10 Ks in no time!

CrossFit Oakland:

Jasmine 85x3 FSQ (first time)
Carlo 155x3 FSQ (PR)
Shira 135x3 FSQ
James 155x3 FSQ
Jennifer R 75x3 FSQ

age:25
weight:190lbs

Did:
100 pull-ups
100 squats
100 push-ups
100 back extensions
100 sit-ups (full)

Time: 30 minutes

Run mile warmup
3x155
3x205
3x5x225

Val, keep it up!! You'll be winning 10 Ks in no time!

3*185/195/205/205/185/185/185

as Rx'd, BW 205
225 x 3
245 x 3
255 x 3
265 x 3
275 x 3
285 x 3
305 x 3

3 mins rest b/t sets.

Thanks for the comments guys! You all inspire me!

3's at 315 butt to ankles

Tried to make up "Linda " - Like an idiot I try to catch up every workout I miss. Bad idea after a 4 mile run, 1/3 CFWU, and a PT warmup with the NJS students.

BW = 193, 37 yod (d = dwarf)
I tried full on weights, which meant 295 DL, 195 Bench, and 145 clean. I got through 10, 9, and 8 when the bar slipped on the downswing of one of the cleans. Shins = destroyed. I probably could have continued but was at 32:44 already, partly due to the normal gym idiocy - dude asks if he can "work in" on cleans and by work in he means "change the weights". Get all set up, start DL's and head to bench only to find someone dismantling my setup.
Whaaah (I know). Sucked. I have to make this up with lighter weights.
Too much, too fast.

3x115
3x135
3x155
3x185
3x205
1x225
1x225(f)
3x185

..max sqts DBs only.. not too much
BUT>>> I DID IT... 10 consecutive MUs... FINALLY!!! 10 MUs I cant believe it & five months B4 my 59th birthday !

Great stuff Valerie! Get some, go again!

1&2= 3x135
3-6= 3x145
7=150
Very happy with this.

3 - 65#
3 - 75#
3 - 85#
3 - 95#
3 - 100#
3 - 105#
3 - 110# (PR)

Back after 1 week light active rest - started boxing last week. Woke up stiff, went to feed the ponies - bang - tweaked a SI joint.

So - up to 136x3. Form strict for a change -definitely hurts more when you do the exercise correctly!

Getting beaten up again tomorrow. Sigh.

135-1
155-5
160-1

7x3 High bar olympic back squats, A2A.
225x3
275x3
295x3
315x3
335x3, #3 parallel
315x3
315x3

225x3, 2 sec pause at bottom

No access to a barbell or heavy dumbbells today so I made up my own workout.

21-15-9
Renegade Man makers 20 DBs
KB swing 1 pood
Ring dips
18:16

Hello, I'm not able to do back squats because a lack of equipment, but I can do hack squats. Is this a "proper" sub?

Stayed fairly light to concentrate on form
Plus I made up Linda after yesterday's PU ladder

95# x5
115#x3
135#x3
155#x3
175#x3
175#x3
175#x3
185#x3

Felt great! I could have done much more, but I realized that my form for alot of the lifts isn't very good. So I am going to work hard on form for a while.

3 x 243 butt to heel

221,241,256,265,270,275,280 x 3
bwt-164
previous 1RM was 281 so happy, 300 1RM next time

Bwt: 135

225x3
245x3
265x3
285x3
300x3
265x3
265x3

Sets to parallel

154x10
264x5
308x3
328x3
328x3
330x3
335x3
335x3
335x3

Dave K- That is awesome about your muscle ups!

Valerie- Great job!

Kate

Still out with elbow problems - picked up a 20lb weight vest and:

Run 800
Box Jump x 50
Sit-ups x 50 (with demishing additional weights)
Squats X 50
Back Extn's x 50 (with demishing additional weights)
Side Lunges X 100 (50/leg)
Run 400
Repeat Exercises
Run 400

3x205
3x235
3x255
3x285
3x305
3x305
3x285

135-145 my legs are weak because ive never squatted much but they are definitely getting stronger

did
3x150
3x160
3x170
3x180
3x200
3x210
3x220
3x230

Good workout, felt the burn
first time workout virgin.

40 yrs old, 190lbs

135x10, KBS 50lbs x10, 12Pullups
185x10, " "
225x10 " "
275x10 " "
315x10 " "
315x10 " "
225x12 " "
135x15 " " complete in 30 minutes

10 (24in) stepsx10 with 90lbs and 10 box jumps x 3

I'm tire...

CFWU x 3 (PU 70#assist, 10/10/8, dips 60# assist 8/8/10)

squat - to parrallel - disappointed with my form - prob should have lowered weights and done it right.
45/60/85/105/105/125/135

135 x 3
140 x 3
145 x 3
150 x 3
155 x 3
160 x 3 x 2 max for me.

How much rest are we supposed to have between sets?

Jump Rope: 3 x 50 singles
CFWU: 3 x 6 reps

Back Squat
135 x 6
185 x 3
225 x 3
275 x 3
315 x 3
315 x 3
275 x 3
275 x 10

Mobility and stretch

Before I started, I thought I'd work to 365+, but Linda really took it out of me the other day. Beltless and ass-to-grass.

BW: 70kg

20/40/50/60/65/65/67.5 kg

Below paralell but knees became wobbly at 65 and above. Will think about including a one sec pause at bottom next time

225
245
265
275
285
290 little short
290 little short

No weights available today.
CFWUx3
Subbed 7 sets of 3 one legged squats per leg, started sitting on floor.
1 min reat between sets

Again as a newbie stuck to the limitations of the local YMCA and no squat rack. I did the first two free-standing and used the smith machine for the last 5 sets:

10x45lbs
10x95lbs
5x135lbs
3x155lbs
3x175lbs
3x175lbs
3x195lbs

I probably could have started and ended higher, but I'm still trying to get used to squats again. I always used to skip these when I lifted weights in college. I think the best thing about CF is it forces all the exercises I used to avoid!

Age 28 BW 175

Well today was not quite what I expected...looking forward to 50% week next cycle. Need to up the eating too.

BW 195

185x3
205x3
225x3
245x3
265x3
275x3
275x3

every two minutes on the clock.

200m x8 q 1:30
50m x6 q 1:00

Did repeat of Nov 9th workout on Fri Nov 24th -
corrected my form this time (rear to ankles)
95-95-95-95-95 x 5
bw: 131.5

Didn't want to squat today so I'm doing this workout I stole partially from a speed camp I did years and years ago.

Set treadmill to 15 degree incline (if yours can go to 20, go to 20 but you want a spotter for sure)

Set speed to 10.0 - 10.5 mph depending on ability. (set to 7.0-8.5 if unfamiliar)

Run one lap around gym/area for warm up (about 1/4 mile...) Do 4 sets, running on treadmill as long as possible. When failure hits, grab hold of bar in front of you (if no bar, just hop off) and do 12 second hold with either regular running stride or high knees. At end of hold go off to side. Repeat 4 times. I don't recommend extending 100 percent of yourself unless you plan on puking each rep - which is probably what would happen. If you're cool with it though, do it. Its an amazing test of speed, strength and endurance

225x3
225x3
225x3
225x3
225x3
225x3
225x3

225 x 3
275 x 3
295 x 3
295 x 3
305 x 3
315 x 3
315 x 3

age 28
bw 171

45x3
95x3
115x3
135x3
145x3
155x3
185x3

WU
run to gym
BS w/ oly bar x 10
BS w/ 95# x 10
WOD
135/155/175/195/205/225
forgot to do last set of 245
ran home

CFWUx3

BW 126

95/115/125/125/135/135/95

5 pullups, 4 hspu (4"block), 3x-50#MU, 10x45#OHSQ, 5x135#DL
4 pullups, 5 hspu (4"block), 5x-60#MU, 10x45#OHSQ, 5x135#DL
after chiropractor to adjust hips:
5pu, 3x135#bs, 5k2e, 3x155#bs
5pu, 3x165#bs, 5k2e, 3x170#bs
5pu, 3x175#bs, 5k2e, 3x180#bs
5pu, 3x185#bs PR!, 5k2e

Age: 29
BW: 183 lbs

As rx'd

185 x3
205 x3
225 x3
225 x3
235 x3
235 x3
245 x3

hello rest day! Siempre Fidel!

CFWU: 3x10 pull ups, 15 everything else

WOD:
185-185-205-205-225-245-265
First four were a bit below parallel, last three were a bit above. 265 is definitely my max, started to lose form.

Did a quick skipping/core circuit afterward.

Cheers

Executed the WoD as follows: 3x (each) 185, 205, 225, 225, 245, 245, 265. An 8th set at 5x 275 for testing.
- Also: 3 sets of ring dips, 3 sets of HSPUs, and ab work.

185
190
195
205
215
220
225

205x3
220x3
235x3
245x3
250x3
255x2
225x3

bwt 154

Kudos to Eric O and OCMike at their body weights.

BW: 205#
CFWU
warmup sets: 225x3x2
245, 245, 265, 275, 285, 295, 300

Did some exercise ball crunches and stretched real good.

pullup ladder and some easy squats for warmup

back squats
135x3,155x3,175x3,185x3,195x3,205x3,195x3
a2a squats, form really improved, need to start boosting the weights

AGE:27
BW:165
WU: sit-ups, back extensions, dips
45x3
65x3
95x3
115x3
135x1
115x2
95x3

28 y/o 170 lb 5’10” approx 12% bf
CFWU-PU x 3, Back squat 45lbs x 5

Back Squat
65lbs x 3
95lbs x 3
115lbs x 3
135lbs x 3-3-3
140lbs x 3*

*PR
3 minutes rest per set

135
135
145
145
145

First time squatting since a back injury a while back; to say I was paranoid about today's workout is an understatement

Finished up with 5 sets of 6 reps of HSPU's and Knees-to-elbows.

3x135
3x165
3x185
3x195
3x205
3x215
3x225
BW = 167
Last rep of 225 took my absolute all, so I'd say this went well.

177x3
200x3
215x3
230x3
245x3
260x3
280x2(descent form, not as good as other sets)
280X1 (f)
280X1 (f)

big pipe: all pretty deepx3
205, 225, 245, 255, 275, 295, 225

bw 160 age 16

155/175/195/205/215/220(pr)+2 reps of 185 for form

poor showing this time. grip felt a little bad. will go 4 230# next time

43 y/o, bw 79kg
last set at 2 x 100kg.
groin pull from soccer and Linda from Saturday still lingering.

L- 12 YOM- WU- ran half mile on elliptical
Back Squats-
45-65-85-85-85-95-95

N- 14 YOF- WU- ran half mile on elliptical
Back squats-
65-85-85-85-85-95-105

K- 37 YOF- CFWU x 3 minus pull ups
Back squats-
65-85-115-115-135(F on 3rd rep)-135(F on 3rd rep)-115

My knees have been giving me trouble the past couple of days and were very stiff to start with today, even after the warm up. Getting stuck in the 3rd rep of an A2A squat on 2 sets and having to be bailed out by the kids wasn't fun, but it told me for sure that I need to take a few days off. Last time I did back squats max was with 145 lbs at parallel. Today 135 felt very heavy.

Kate

135x3
155x3
175x3
185x3
185x3
185x3
185x3
135 to failure=25

AGE 31 BWT 240

cfwux3rds 15 reps of ohs,pushups,dips,back ext, ghd sit-ups, and 5 dhpu, 10 kipping pu's, 15 jumping pu's, samson stretch x 2

all sets 3 reps
225 255 275 295 315 335 345 new pr (old pr 335x1)

Bodyweight 175lbs

135x3/155x3/175x3/185x3/195x3/205x3/215x3(PR)/225x3(PR)

w00t!

Forgot- L and I did squats in socks, N in sneaks. N & L's squats were to parallel, mine were A2A.

Kate

bw 190

135x3
145x3
165x3
185x3
205x3
225x3
235x3

As prescribed:

1 - 135
3 - 155
3 - 165

Did sets of 25 sit ups between squats.

Age: 25
BW: 230lbs

As Rx'd
225x3
255x3
285x3
305x3
315x3
335x3
225x3

Steve:
115/135/155/160/165/170 spot assist on 3rd rep

Sabina:
45/65/95/100/105/105/95x1 85x2

7 sets of 3*225. Just easing back in after 4+ weeks out with a hamstring.

9 rds almost finished the 10th one...need to work on my kipping form

First day of crossfit
age: 26
Bwt: 175

Back Squats as Rx'd
275-275-295-295-315-315-275

BW - 233
24 years old

135-185-225-275-305-315-stop.

finished with 3-3-3 of 225 lbs. front squats.

*All squats past parallel, down to med ball...and bare foot tonight too!

bw 165

135x3
165x3
185x3
205x3
225x3
235x3
245x3

Jen: Bw 115#
3x63
3x83
3x93
3x103
3x108
3x113
3x118

CFWU, BW 182ish

3x 225#
3x 225#
3x 225#
3x 225#
3x 245#
3x 265#
3x 275#
5x 225# (to finish and stress form)

Finished up with 5x5 Front Squat DE and did sets of 5 strict pull-ups between most of the Back Squats for active rest (feel that I need to add work on pull-ups after yesterday's poor showing).

Sam

wod as rx'd
225 x 3 (too much weight to get parallel)
205 x 3 (6)

4 x 400

OHS
95x3
135x3

BS
95x3

135x3
145x3
155x3
165x3
175x3
185x3
185x3

135x3

65, 70, 75, 80, 85, 89 all x 5 (heels elevated)

still getting comfortable with technique.

Frank: 47 YOM; BW 200 #
As Rx'd: 135/185/205/225/225/225/225

Matthew: 14 YOM; BW 131 #
As Rx'd: 135/185/185/175/175/175/175

BW 165
185/205/215/225/225/225/225 x 3

Linda - DL, BP, CL - 40kg each ~15 min.
pull-ups - 7 min.
bs - 40,50,60,70,70,70,70 x 3

Today is a day of first times for me...

First time posting
First time using more than 55lbs on back squats
First time beating my workout buddy!

3x135
3x135
3x155
3x165
3x165
3x170
3x175

All A2A and form looked not too bad

Just got my rings last week. thought I would be able to do a muscle up, WRONG anyone have any ring exercises, or links to ring work that would help me towards my goal of the muscle up.Thanks
john

135x3
205x3
225x3
245x3
225x3
225x3
135x3

4 rounds 400m run/50 squats 14:22, I'll make up this workout wed.

BW: 200

135/155/185/195/200/205/210

Keeping it low to get back into proper form.

CFWU x3(very slow)

5rds of run 400m, 20 Pu's & 20 Dips for time
:21::27

Back feeling better, but not good enough for BS's. Went w/something that wouldn't inflame it too much and just cruised. Time for some ice.... & pints!

Get some, Go again!

Valerie S-
Good job! My mother is a CFer and a frequent here on the posts. She's 49 and has been charging it for almost a year now. She too drank from the Kool-Aid and is in your boat. I must say it was cool to coach my mother to a PR of almost 200lbs in the DL my last visit up there. Keep the STOKE and keep charging it! A 100lb BS is not too far away.

Get some, Go again!

My 3rd Crossfit workout. Lower back still sore from Linda.

warmup sets followed by:

215x3 225x3 235x3 245x3 255x3 260x3 235x3

135
155
175
195
215
235
255

a2a 45,65,85,95,115,135,155,175,135 X3 pain in lower middle back right side

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
165
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

bw: 186

As rx'd: 185, 205, 225, 245, 265, 285, 295

bwt ~114
135/155/165/175/185/175/155

Treadmill intervals: Incline 2, Speed 10
25 sec on/30 sec rest x 5

Hey-

WOD BS x3

135-225-245-265-275-285-295-305-315lbs

-K

bw-196.5

wu

10xpullups,ringdips,goodmornings,broomstick overhead squats,bar overhead squats
1xburgener wu
5x135#backsquats

wod

3x185
3x185
3x195
3x195
3x205
3x205
3x215(PR at 3 reps)

All reps low enough to feel it in the hammies. Looked back at previous squat days and saw 215# as PR for 2 rep sets. PR for single rep is 235#. As soon as my power rack get's here, I'll start to push the weights a bit more.

Extra-
5x135# front squats
5x135# deadlift pulls
5x135# burgener wu exercises
5x135# stifflegged deadlift

MC

Olivia (bw ~125):

85*95*105*110*115*120*125 (personal best)

185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

185
185
205
185
185
205
205
Next time I need to go down to a strict 90 degrees. I'll drop weight if I have to.

20 yo, 172 lbs

135
165
165 (brought in box so i was going parallel, or very close to it)
185
225
255
285 (little bit off the box)

WOD day before: 7 minutes

Worked up to 245.

315
345
365
385
395x2
365
365

40 ring dips

age 39
BWT205

- 3xMAX push ups in 30 seconds with 30 seconds rest bwtn sets
- 3xMax sit ups in 30 seconds with 30 seconds rest btwn sets
- 70/90/90/90/90/90/90 for baxk squats
- 2 miles at 10 min pace on treadmill

70 Kg
100
110
110
120
120
120

Back Squat:

177 x 3
197 x 3
202 x 3
207 x 3
212 x 2
217 x 2
222 x 1

Warmup 3x15

155x3
185x3
205x3
185x3
185x3
185x3
185x3

135x7
135x3

CFWU x 3
BW: 165
Age: 35

185x3
185x3
195x3
195x3

Stopped after four as my knee felt funny.

Skied 10K feet (tele) yesterday at Vail. Need to get off the chair and start hiking.

missed for 2 hours of ultimate frisbee practice.

BW 70kg
2min Rest
60kg 3
70kg 3
80kg 3
90kg 3
95kg 3,3,3
Good Depth but not solid at 95kg.

Ive been on a two week hiatus and I felt guilty so I did todays then I did yesterdays!

30 yo 6-2 184

95
115
135
155
175 PR
180 PR
185 x1

10 rounds of the pullups with rounds 7-10 being jumping.

errr...miscalculated sets rx'd:

Warm up with 2 sets of 5x 45#

3x 60#
3x 65#
3x 70#
3x 75#
3x 80#

L.

WU-10 min jump rope

135x3
155x3
175x3
185x3
205x3
225x3
245x3

Finish up w/ another 10 Min jump rope

Monday 061127
Back Squat 3-3-3-3-3-3-3 reps
45x10reps warm up
then 95-115-125-125-125-125-125
First time doing full depth squats. Kept weight light to work on form, had some popping in the right knee.

First Post (been doing CF for about a week)

225/225/275/275/315/325
Just past parallel

Did some wrist rollers and a 15min Rowing interval workout afterwards.

CFWU x3
135-185-185-205-205-185-185
Range of motion has definitely improved, almost a2a, feeling very balanced. 205# is PR but couldn't keep it going for all sets.
Thanks Crossfit!

225-225-245-275-315-345-365

11/27/06 6:30am

age: 36
bw: 68kg

80,85,90,95,100,105,115kg

185X3,205X3,225X2,225X2,225X3,225X3,225X5

Bw 155
185
205
225
235
245
255
265

bwt 190
24 yom
No squat rack so had to use smith machine butt to ankles
CFWU
185x3
205x3
205x3
205x3
205x3
205x3
215x3

107/117/122/127/132/137/142 (Smith machine)

age 40
bwt-215#
5-225#
3-275#
3-the last six sets @ 315#

M/22/161

135
185
225
245
265
275
285

500m C2 warmup
OHSx3: 95, 105, 115, 125, 135, 135, 135
CL 6x135
SN 6x95

M/44/250
OHS 45x5x2
FS 95x5x2
SQ 135x5, 185x5, 225, 275, 315, 365 x3, 225x8
Squats continue to get deeper each set. in life before CF (as if) each squat workout was f/u w/ searing knee pain. Now that I’m squatting deep, lower weights, (365x3 vs. 405x3) but no knee pain…I’m certain my strength will also improve.

Me Julian Victoria
185 185 65
195 195 75
205 205 75
215 215 80
195 195 85
195 195 90
195 195 95

As rx'ed

245 x 3
275 x 3
295 x 3
295 x 3
315 x 3
315 x 3
315 x 3

bwt 185
135/165/185/195/205/215/215

135 x 3
155 x 3
175 x 3
195 x 3
215 x 3
225 x 3
245 x 3

135
155
175
185
185
185
135 very deep with short pause.

Very sore and tired today, so modified.
BS 225x3, 275x3, 225x5, 225x5. Front squat 135x5 135x5 135x5. BS 135x10. All done past parallel. Sore and tired from work and Linda.

135
185
225
245
275
275
275

a2a...stayed light, worked form and hip drive

195,205,215,235,245,255,275

185
205
225
235
245
235
235

First CF workout...great recommendation from a friend!

Took it easy and even-keeled
CFWU 3X12 except for pullups & dips (8 and 10 respectively)

bwt 175

135 for all 7 sets, but first time ever going below parallel.

bw 220#, 31 yo
combined sunday and monday's workouts, did monday first...back squats, 135/185/205/215/250/250/260(pr)

pull up ladder...8 minutes, plus 7 = 43

forgot to add: last time I did the pull up ladder, i did 7 minutes plus 1, total of 37....so I AM seeing the results, and seeing is believing...
"consiguete un poquito, y dale de nuevo!"

age 39
BW 175
135x 3
185x 3
205x 3
225x 3
275x 3
315x 2
315x 1
First time to squat "heavy" in quite awhile (Too big a chicken to go heavy by myself). Pleasantly surprised by how much better I felt thru repetive squats (ie, tabatas), and no loss of strength.
Did plyometric box jumps, and medicine ball "wheel" after. This CF stuff is da bomb! Thanks Coach!

135
185
225
225
245
265
295

All x 3 - already sore 3 hours later...

bw 150
age 26

cfwu
3x95
3x115
3x135
3x155
3x175
3x195
3x195

First time doing deep squats. Form started to go on 6th set. Will start heavier next time

135,225,275,315,365,315,315x3

box squats

age 39
bw 195

135,185,195,210,225,235,245

bottom to bottom
felt like I might have been able to go higher, but time was a factor for me today.

back still smoked from Linda went light, worked on strict form

135x3x4, 155,165,185

155 185 205 225 225 225 185

44, 5'11", 203lbs
3x225,3x245,2x265,3x245,3x225,2x245,3x225
i seem to lean over a bit on the ascent as i go heavier and/or the more tired i get...not sure why or how to fix it

245 265 285 305 315 315 315.

PR of sorts.

found a workout type i like

How much rest in between back squat sets

bw 165#
205
225
235
245
245
245
245

7K row

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

Got to the gym just before closing so time was a factor.
Started off way too low, since im just feeling my way into crossfit at this point.

bw 195
125
135
155
165
175
175
185
i ripped through the first sets way too fast. If I could do it over I would have started at 165.

OHS 135x15,15,15
135x3
225x3
315x3,3,3,2
FS 225x2,1
DBDL 120s x 5,5

135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
235 x 3
245 x 3

can go heavier next time. try going to 275

50 yrs old
155 lbs.

7x3x115 using a good deep squat.

135 145 160 185 195 205 215

Did some lat pulls and rows in between...something tells me we have some pullups coming..

135 x 3
205 x 3
225 x 3
245 x 3
255 x 3
255 x 3
235 x 3

as Rx'd

135 wu
225
245
275
280
285
290
275

36 yo 195 bw 6'

CFWU -
3x5 Squats, sit-ups, pull-ups, dips

Back squats x3 -
45/95/115/135/155/185/190

got up to 165-building ROM in this area.

Seems like front squats are stronger.

to #196 - Hammy

Your back leans over on the ascent as you go higher in weight and/or get fatigued. The why: Your legs are having trouble lifting the weight, by leaning over a bit as you straighten your legs, you are not actually lifting the weight with your legs (to the degree that you lean over). Then once your legs are past the sticking point, you lift the weight the rest of the way with your legs and your back or hips (because you are bent over more than you should be). This is called bad form because it puts more strain on the back than squatting should. You are risking back injury with this "bad form".
The fix: It's easy, use less weight...with movements like squats, deadlifts or any of the big olympic lifts that involve the posterior chain, the rule is if you can't do the Rx'd reps/sets with good form, reduce the weight until you can, and progress slowly from there, ensuring good form at every weight increase.

All sets at 185. Rock bottom every rep. 1 Minute rest between sets.

going down as low as you can go makes it a LOT harder...and is my excuse for the low weights...

1 set @ 95
the rest @ 135

BW = 140 lbs.

5 x 135
3 x 185
3 x 205
3 x 225
3 x 235
3 x 245
3 x 245
5 x 135

145lbs/29yoa

CFWU x 3

As Rx'd

185x3
205x3
225x3
245x3
255x3
265x3
275x3

All competition depth, last set was tough. Can't believe I have to squat again today. Gotta stop altering the rest days.

60,80,90,90,100,100,100 Kg.

140-150-160-170-180-190-200#
Got a little rough on the last two sets.

Back Squat 3-3-3-3-3-3-3 reps

3 x 95#
3 x 95#
3 x 105#
3 x 95#
3 x 95#
3 x 95#
3 x 95#

Kept weight light (hehe) so I can focus on form. First time going full ROM A2A.

BW=175
Age=35

135/5
155/3
175/3
205/3
205/3
225/3
225/3

Did these last night. Not bad, though next time will start counting seven sets once I hit 205 or 225 - the first few sets were not too challenging, but a good warm-up.

26yo 200lbs

OH squat (5x5) wod and CFWUx3

135/225/245/265/285/225/225

135-155-175-205-225-245-275

135 155 155 155 155 165 165

135 thru 190
Worked on form

K 135, 155, 155, 165, 165, 165, 170 and ouch
J 105, 105, 115, 115, 135, 140, 140

BW 57kg

20,30,35,40,45,50,52.5kg

29 nov
225lb
used rack at ymca
ran 30min prior

26 y/o

225 x 3
245 x 3
265 x 3
280 x 3
295 x 3
315 x 3
330 x 3

Back and Traps were blasted from performing "Linda" yesterday. Was hoping for 345 on last set. That's the goal for next time.

BWT 175

First day after missing a couple WODs due to holidays.

135, 145, 155, 165, 175, 185, 185

Warm up with pvc ohs x 10, 10 pullups, 1 pood kb swings x 20 each arm, 1 pood kb snatches x 20 each arm

Not sure what weight to start with...
175
185
225
245 - hard
250 - very hard, near failure
245
245

Age 50/BW 240#
7 x 3 @ 225# w/ 1 second pause in bottom position. This was after OHS workout 5 x 5 (55# to 95#).

WOD BK SQ x 3 with Joel @ 34's today
cfwu x 2
135 x 10
185
205
225
225
275 (J) 245 (R)
295 (J) 275 Hack Sq (R)
295 (J) 245, 245 (R)

115 X 3
135 X 3
155 X 3
165 X 3
175 X 3
175 X 3
175 X 3
Ran 2.5 Miles 21:00 prior to the WOD

135/155/185/205/225/235/245

poor showing...

95x3
105x3
125x3
145x3
155x3
165x3
170x3
185x1 (f)

135, 155, 165, 175, 185, 195, 200

BW: 170lb

CFWU x 2

115x3
135x3
155x3
175x3
195x3
215x3
245x3

Good form/depth on all reps except last two at 245 were just past 90 degree.

BW: 180

185*3
235*3
255*3
265*3
275*3 (pr)
285*2 (pr)
255*3

body weight: 178
225
275
275
275
275
275
300

45/65/85/95/95/85/75

bodyweight 170
275/275/275/275/275/275/275 3 reps on each
ass to ground on all sets, good form.

115, 125, 135, 145, 155, 165, 175

Back is still injured fromlast Linda but seems to be healing- completed the backsquat workout withoutover doing it
135-165-185-205-215-225-245-265-285-295
all sets of three

had to cut it short, got called in to work
185/225/275/315 supersetted with 195 bp