Props to Craig Cates for building me a totally custom plyobox. Guess I can't get away with "box" jumps to a std. weight bench anymore!

Nice box! Have fun with it and good luck!

Way to go Keith and Josh. Can't wait to start making sweat angels. These Front squats are gonna have to wait till Monday, ice hockey tonight.

Brett

Hey Kieth and Josh, it's about time! Seriously congratulations! We have a new place too:

http://tinyurl.com/y9vjl3. Ink on the lease is still wet. We will send coach a pic or vid once we clear out the crap.

Ha, I can get this one. Great looking space NYC!!

I guess we're not doing the CFT anytime soon?

its all good, I've been having sooo much fun these last few days anyway!

thanks for the program, coach & friends!

Gonna have to miss this one. In the morning, Las Vegas, baby, YEAH!

Travis L,

Check out my post #237 from yesterday. Good link I want you to read......

MC

I am beginning to implement the Starr 5x5 program to help me with strength. But the way this years WOD's are looking, we seem to be incorporating more max effort days already. I wonder if I should continue with the 5x5?

Thanks to everyone for the kind words and support; it's been a long road to opening a place of our own in NYC, and we can't wait to share The Black Box with you all.

As we likely get more out-of-town visitors than most locations, we'd be thrilled to serve as an unofficial East Coast hub of CF interaction. If you're in visiting from out of town, please do stop by for a workout or three, on us.

#9 - MC - read it and enjoyed it, thank you.

Travis L,

I have a good buddy who's a sheepdog and a former Stryker Brigade soldier. I appreciate you guys.

MC

#9MCCORRY
A fine selection from a fine author. Thanks
His books are an eye-opener.
Regards (ruff!),

Nice!!! CFNYC on the WOD Mainpage. Checked out the place today and cant wait! Monday is Zero Hour. Just down from Times Square. We will fit in nicely with the hookers, transvestites, and tourists :D!

Sheepdogs-
LTC Dave Grossman is supposed to be coming to the Denver Police Academy this summer to give his incredible, awesome, inspiring one day presentation. If you're in the Rocky Mountain Region and have never heard him speak, make the trip. Email me and I'll get you the particulars.

jon h #14,

Never read anything else from Grossman, but I really relate to the Sheepdog piece. I don't want to get a rest day debate going, but I really feel like there are a lot of people in this world that are sheep. It's convenient for them to forget what has happened in our country on 9/11 and it's easy for them to second guess what our country is doing now. Sheepdogs keep us all safe and I'm glad they do.

MC

Yo Denver,

I've seen your handle and I've wondered if it had to do with the "Sheepdog" writings from Grossman. I guess this confirms it. I'm glad we have sheepdogs like you and Travis L and my buddy Kevin and I hope I'd be a sheepdog if ever faced with the need to be one. I really don't consider myself to be a sheep.

MC

Okay, this is off the sheepdog topic momentarily, and a random question. Anybody out there a triathlete and do Crossfit? Anyone doing it for more than a few months would be greatly appreciated for their thoughts on mixing normal training with the crossfit stuff. Thanks.

Congrats to all the new places opening up. It's cool to see the growth and the spread of CrossFit.

ValerieS- Have fun!

Travis L- thanks for the thoughts in yesterdays post. At least today I can double up without to much pain!

#16 MCORRY-
I have a very good friend that calls the sheep of society- sheeple.
I had the article sent to me a while ago and it's nice to see it coming back into circulation.

Kate

Kate,

From what I can tell, your husband is a sheepdog. You are to. Be strong, be safe and be proud of your man. Tell him you have friends that care about him. Tell him you have friends that care about you and the kids.

MC

time to get back in shape after a too long vacation from everything. i will eat right,i will sleep right, i will train better, harder, i will be better

The sheepdogs are what I love about crossfit. There are many of us out here. stay strong.

Lawman698,

Go get 'em. Stay strong.

MC

Congrats Crossfit NYC!

I can't wait to make the trip from Jersey to check out your new digs... you guys have come along way from the weekends in the park...

MC -

The sheepdog piece was posted here awhile ago (maybe 1+ year). Thanks for posting the link, it really makes you think about where you stand and what you do each day...

thanks!

it's a short subway ride from brooklyn to midtown.

How do you guys manage getting a max(or close to) squat without a squat rack?

Travis & MC.

Have you guys ever read Bill Whittle? If you enjoy Grossman I believe you'll like Whittle's essays. They're great.

Check out ejectejecteject.com (work and family safe). He mentions and links to that sheepdog article.

39 yo male, 172#

CFWU x3

As RX'd: 135, 145, 155, 165, 175, 185, 195

"It's convenient for them to forget what has happened in our country on 9/11 and it's easy for them to second guess what our country is doing now. Sheepdogs keep us all safe and I'm glad they do."

How the hell are you a sheepdog for questioning the incompetant way the country is handling the war on terror?

Some of us have extensive military service in counter terrorist units and you better damn well listen to us.

We are losing this war and it's not being fought properly from top to bottom.

hooray, CFNYC!

i need to make it down there sometime in the next few weeks.

Did I sleep through Sunday and wake up on Monday? Is today a rest day or a work day.

Everyone not answering a WOD related question or posting results, STFU and GBTW.

Yesterdays WOD (long day at the office yesterday!)

36 yrs 172 lbs

1000,55kg,1000,60kg,1000,65kg (struggled!)

19:47

MCORRY,

thank you for that link. Very emotive. I've printed it off and will keep it for the days when you sit there and really wonder 'Why am i doing this!'

JonM

No16- Just a random thought to dwell on- Sheep randomly follow the other sheep without thinking about the actual whys, wheres and whens.One sheep panics, they all do. Sheep are also easy to control. Just something to think about, interpret as you will.

lets maybe post comments about the excersize and use messenger for chit chat

#27 - Sascha - It's going to be difficult for you to get a "max" front squat if you do not have a squat rack or something you can pick the weight off of that is close to chest high. Essentially what you will have to do is clean it from the ground(I'd reccomend a power clean), stabalized yourself and then do the front squat. If you've got bumpers, drop the weight, if not, try and get it to the ground without spending a lot of energy on it.
hope this helps, and Happy CrossFitting!!

The best breed of sheepdog, in my estimation, is the border collie, a big, tough, fast, agile, smart, and high endurance animal. But they are no match for a pack of wolves. A pack of wolves can take a grizzly down. You want to protect your sheep? Then put up a good fence:-)

BW : 70kg

WU : run to gym (5:30),dynamic stretches, CFWUx1

Nov 23rd, maxed out at 55x3 reps
Jan 14th, 40x2,50x2,60x2,65,70,70,70 kgs
Below parallel, deep squats.

Then, easy paced indoor triathlon of
1000m row, 4km bike, 1500m run in 19:15sec. Think can do this under 18min if rested.

Cooldown, stretching.

#39 Tamas

That indoor triathlon sounds cool! I'm going to try that someday.

Thanks, everybody!

Obviously, we need a few things in the way of equipment and paint, but the important thing is we have a space.

The most exciting part is that it will be perpetual Christmas at The Black Box as we get new toys every couple of weeks and new family members to play with them.

Hope to see you all there.

115
125
130
135
140
145
155
weight in pounds

95, 115, 135, 145, 155, 160(f), 160(not all the way down)

cfwu x 3

115/135/145/155/165/155/145

no squat rack...had to power clean weight to rack pos

heavy bag 15 min

IF THERE IS ANYONE IN THE GAINESVILLE FL AREA THAT DOES CROSSFIT IM TRYING TO JOIN A GROUP OR BAN A GROUP TOGETHER E-MAIL ME @ MCGHEEALEX@GMAIL.COM

mcghee, have you tried the message boards?

try here:
http://www.crossfit.com/discus/messages/3499/35196.html
work/family safe link
people looking in gainsville, fl

Wooot!!! Way to go CFNY!!!

Did the frontsquats supersetted with the weighted pull-ups . Just posting the fr-sq.
40-60-70-80-90-100-110F all weights in kg.
Have fun, Johan
ps: I'd rather be the shepperd. Like sheep dogs very much, used to be one for 10 yr. Great job.
Johan

38/185

CFWU

135/185/205/225(PR)/225/225/205/205/205/205

At 225#, depth started to suffer and I started to feel the weight transferring forward onto the toes. Did three 225# for strength development and then eased back at 205# to try to recapture form and depth.

31m/245bwt
warm up + 95#x5, 115#x3

135/155/165/175/180/185(old pr)/190 (PR!)

Mark Twight using Crossfit to condition the cast of The 300:

http://300themovie.warnerbros.com/

Look under Downloads/Video Journals/Spartan Training

Good stuff!

Good morning-going to Gold's to do the WOD right now...Anyone know of a Crossfit gym or group here in San Antonio, TX? I don't have the funds to build one myself but would like to get involved. Thanks a ton.

45 mns of shoveling my driveway as a warmup, then...

100, 110, 120, 130,140, 145, 150, 150

Question-is this exercise more about balance and upper body development than legs? I can't yet balance enough weight in front to really work my legs...

Link to last time we did FS???

65/75/85/95/105/115/120(PR)

Having just purchased Rippetoe's "Starting Strength" I dedicated today to practicing the form of my squat and front squat.

CFWU
various sets of 12 with low weights.

important reminders: knees out.eyes straight/down, breath, grip and bar placement.

Great stuff!
Doc

I turned my bench into a mini-squat rack; helped a lot for upping the weight.

4 @ 165lbs
2 @ 175lbs
1 @ 185lbs

I need to practice my form for this one, my wrist is killing me.

WU
.5 mi. walk on the treadwmill
FS 135# x 10
WOD
155/175/185/205/215(Fail)/205/205

big pipe:
185/205/225/245/265/275(f)/225
followed by some renegade manmakers

85/95/105/115/125/135/140 x 2

CFWx 2 (starting to actually like the OHS!)
BW 170
135/155/185/205/225/245(pr!)/255(fail)
then did 20min handstand practice. Thanks Coach!

135/185/185/205/205/225/225

50kg
60kg
70kg
80kg
90kg
100kg
then stopped as I am totally exhausted from yesterdays wod + painstorm

Did Friday's WOD instead of today's due to pinched nerve in hip. Never tried these before.

Strict weighted pullups (Weight in pounds): 15,20,25,30,35,40,40,45(fail),40,40

BW 175 Age 28

CFWUx2

10x135
5x155

185/195/205/215/225/235/245(f)

Got my first muscle-up + 2 more today!!!

Thanks to all.

C&J 185, 205, 205, 225, 225, 245 (easy)
FS 185, 235, 275, 295

#20 MCORRY- Thanks! I'll pass it along.

CFWU x 1
Yesterdays WOD- 34:42 (results posted in yesterday comments)

Then Front Squats-
45-65-85-95(PR)-100(PR)-105(PR)-105

All done A2A.
The last time that I could find this was sometime in April, so going off that date, everything from 95 lbs up is a PR for me. I also know though that I didn't have it racked the same way then.
Today I thought that the wrist crakling and pain I expierienced from doing yesterdays WOD this morning, would carry over. Was pleased that it didn't and also that my elbows were highest they have ever been and stayed up.
My weak knee traveled inward a bit at 105 but I remembered what Coach Rip said and fixed it.

Mark Rippetoe = genius!

Kate

correction, not c&j, just clean.

Frank: 47/205#
135/225/245/245/245/245/225

Matthew: 14/130#
135/135/135/155/155/160/185

Alex: 12/125#
65/95/115/135/135/135/135

26/6'6"/180 lb
CFWUx3 (no pull-ups or dips - left shoulder has hurt a little since the kettleball swings)

Front Squat (previous PR was 155)
65x10, 95x5, 115x3, 135x1
155-175(PR)-185-195-205-215(PR)-215

bw 165

225
245
255x1x4
225

what kind of rest are y'all taking between FS's?

About to do mine, in an hour.

front squats:
135
155
185x1x2
175x1x5

37 BW 190
135/165/185/205/225/245/255-f/255-f

M/26/179
CFWUx3
WOD as Rx'd:
185/205/215/225/235/245/245

185,225,245,250,250,250,250,250

185x5

********** QUESTION **********
Im not onto the WODs yet, im currently working through the beginners workout.

At the moment im doing the full CFWU (3 circuits) before every workout Monday to Friday. Should I be doing this? Without the warm-up there is not much to do in the early weeks, usually 3 sets or a couple of runs. Although as the weeks go on (weeks 6-12) the volume of work increases. Should I keep doing my 3 round warm-up throughout if i can?

Im not really a beginner, Im a trainer and I've been training for a few years, I just didn't want to jump straight into the WODs, I wanted to ease myself in as I know it's intense!

Any help would be much appreciated!
Thanks

New to Crossfit: I found crossfit in a magazine in which 10 exercises were provided one example calls for "10 rounds, for time, in reps of 10,9,8,7,6,5,4,3,2,1 of body wieght dead lifts and 3/4 body weight bench press." Does this mean that I cycle from reps 10 down to 1, ten different times meaning 10reps 10 times, 9 reps 10 times etc.???

squat cleans 275 pr
front squat 315

#78 ots

don't ease yourself in, or else the first one won't be as fun! (especially if you are already "fit")

If you do Crossfit, you should do the warm-up, period

Once the warm-up is easy, you modify it to keep it challenging.

135x5
155x1
185x1
205x1
225x fail
185x1
205x1
215x1
220x1

Last time we did front squat looks like 23 Nov 06, as far as I can tell. That was a 7 sets of 3 reps

First time attempting the front squat, should have read here first...cleaning the weight from the ground inhibited the amount of weight I was able to do...should have racked it at chest height...the thought crossed my mind, but I thought Coach would want me to make it as difficult as possible on myself :)...did pullups in between to gtg, as I am pathetic on those as well...

95,115,135,145,155,165,175

Frort Squats

Russ (185) (225) (245) (275) (295) (305) (315)

Zoe (65) (85) (95) (105) (105) (105) (95)

28/M/185
CFWUx3

135/165/185/205/215/215/220

95,105,115,115,120(f),115(f),105,105,110

85#x10

5 rounds negative p/u x10 (6 count)
5 rounds jumping p/u x12
2 rounds partials chins x 2

Congratulations to tjo on your visit from the muscle-up fairy!!

fs 135-155-175-180-185-190 (pr+40)-195f with 7x5 pu & dips

#18 Raul, I too am/was a triathlete when I found Xfit. I used it 2-3 times a week instead of normal tri type weight training (which was not doing squat for me). It really helped me step up my game, and not just from a fitness point of view. The intensity of the workouts helped me learn how to effectively deal with pain and suffering. Now, since my new job keeps me on the road a lot, I am in semi-retirement from the tris, but I am enjoying (and so is my wife)new muscle growth thanks to crossFit I could not achieve with strict tri training, and learning new skills like parkour! I hope this helps, keep up the good work!

47/165
135
155
175
185
195
205
220(PR)

All buried and I'm very happy with my progress on this lift. My old broken collarbone still hurts like heck, though!

#79- Casey, That workout is one of my favorites.. but is usually Deadlift,Bench press and cleans. you do 10DL, 10BP, 10Cl then go back to DLx9, 9BP, 9CL, then repete with 8,7, 6... each.

warmup light cleans and front squats

front squats 1-1-1-1-1-1-1
185-195-195-185-185-185-185

195 was barely half speed from 185. need to work on overall strength, maybe 5x5's?

165, 170, 175, 180, 185, 190, 195, 185, 185, 185

Barefoot and beltless front squats. Bwt 112#

185
205
205
215
215
225 Fail
220

29 yo M 190#
115,125,135,155,165,175,175

#18 Raul, I started crossfit about 8 months before even knowing I was gona do triathlons. When I signed up for my first sprint, I didn't have any 'triathlon training' persay, just CF and a some cardio (swim, bike run).... And I kicked some a**. I stopped doing hardcore xfit in-season. But off season, definately mix up crossfit with tri training. As nature boy said, you learn to deal with the suffering and i think that's what makes you stronger when it comes to racing. Email me if you want...

219,229,239,249,259,263,268,273,278(f)

bwt-164
+ 135 lb clean touch and go/GHD sit up practice &
OPT challenge - tabata HSPU's for total reps - 41

135
155
175
195
205
215
215

Did several lifts with lighter weights for technique.

65,75,80,85,90,95,100,105,110,115(f)

bwt-143
+ tabata sit ups - 9

245 265 275 280 285 290(PR) 255

225# x 7-Front Squats
BW: 186#

I'm seeing that everybody else increased weight with each rep. Did I misread the WOD?

43 @ 79kg

8 x bar
4 x 40kg
3 x 50kg
1 x 60kg
1 x 70kg
1 x 80kg
1 x 90kg
1 x 95kg
1 x 100kg

first experience with front squats

135
155
175
185
185
175
155

plus gi-grip deadlifts

135
185
235
285
300 (gi-grip PR)

CFWU (3 x 10)
FS: 205, 225, 225, 235, 235 lbs

M / 37 / 185

As RX'd

185, 195, 195, 205, 205, 215 & 225

Slow and deep....felt pretty good, but could have gone a little higher...next time start at about 205.

29/172

135
185
215
225
235
245
250

CFWU x3
135x3

WOD
165-185-205-225-245-275-295

Should of went for 300 on the last lift. All were to bellow parallel.

Fellt pretty good when a guy came up to me and said that he has never seen anyone go as deep doing squats at this gym as I did.

Get some, Go again!

age 17 bw 165

135/145/155/165/175/185/200(pr by 10)

should go 4 at least 220 next time i do singles

115-135-145-155-155-165-175

With FS, although I've worked on the form quite a bit, my wrists always seem to give out before my quads do--any suggestions?

Cate: 25x12x3, 35x12x2, and lots of windmills.

Tim: 135x7, 185x5, 205x3, then
225
230
235
240
245(f), powercleaned it back onto the stands
245(f), powercleaned it back onto the stands
245(f)

I was going to give up after the first attempt, but figured that would be like admitting defeat.

But I can't blast out of the hole at 245 (yet) -- bought some chains recently to work on this...

Max effort singles are always deceptive on paper.

OPT -- you are a bad ass -- you and RTC are a little lighter bodyweight and a lot stronger -- always motivates me to push more weight onto the bar when I think about the performances you guys turn in.

Very impressive!

CFWUx3, fs instead of ohs at 30/45/65

BW 127

85/95/105/115/120/125/130PR

Old 3RM 105, first time I did a 1RM is today. Felt good, elbows up and weight on heels, though back wanted to round on that last one.

M/30/200

Did the last 3 WODs today...

Row/Bench: total time: ~26:14 (30x135# - 67%BW, 20x155# - 77%BW, 10x175 - 87%BW) lost bench in set #2...had to wait ~1m for one to open up. Darn resolutioners in the gym. At least they're not on their couch.

Weighted Pull-Ups - 0-10-20-30-40-45-50-55-55-55
must be a better way to hold weight than between your ankles...

Front Squat (1st time ever) - 95-115-135-155-175-185-195-195-185-185 - sore wrists...

Run 10k

85/95/105/105/115/115/125(F)/120

Think my knees are going to far forward...hard to tell b/c I think I squint when I lift :)

Erin

Age 34
BW 149#

155, 165, 170, 175, 180, 185, 180

I'm making 2007 "The Year of the Squat". Unfortunately only 1hr of sleep last night so took it easy.

50kg/55kg/60kg/60kg/50kgx3/50kgx3/50kgx3

Form improved.
BW 66kg

185
225
245
275
275
225
225

first attempt at ME since migraine issues...felt good

stephane 29\193.4
CFWUx2
115-135-155-175-195-215-225(PR)
Last PR 215 26 Novembre 06
Reverse Burpee practice

#103 - Drew - Kind of. When workouts are single exercise, strength training with single or low-rep sets you generally try to push yourself to a max effort, even possible a personal best. It looks like you picked a weight you could do all the way through and did it. Were you struggling on your last set? Or, was it difficult all the way through but not "too bad"? I'm not really sure if this clarifies anything for you, but that's how I generaly see it. Low rep, single strength type exercise, go for max.

Warm Up 185# 2 x 3
225
225
225
245
265
275
275

Do front squats hurt anyone elses shoulders where the bar sits? Felt like I could have done more but my shoulders are destroyed. Any suggestions would be appreciated.

#117 - in8girl - if your heels are on the ground your knees can not go too far forward. Just make sure they are tracking directly over your toes, you don't want them to start pointing in (typical) as you start to struggle.

43 yoa, 200lb male

95, 135, 145, 155, 165, 175, 195

25 - 16 lb sledge each side

2 minutes on the dummy

95/115/135/155/165/155/155

Tipping forward onto my toes when doing 165, also carrying too much of the weight on my wrists...definately have to work on getting the movement down properly.

23yr, bw 160
95, 115, 135, 155, 175, 195, 185

115, 135, 155, 165, 185, 205 (f), stopped here because of knee pain.

Didn't do this one today as I had to play catch-up with Friday and Saturday's. Maybe I'll fit this one into the next 3 WOD's.

bw-197

wu
10x pullups, ringdips, #135 back squat, goodmornings
20xcrunches
5x135# front squat

wod
1x135
1x155
1x175
1x185
1x195
1x205
1x185

Finished with 5 more 135# frontsquats

MC

bodyweight - 180 lbs

CFWU then...

135
185 (nope)
155
165
175
180
180
185

bw = 185
135
155
175
185
205
225
225(PR)

20 M Bw165
185
195
205
215
225
235
245
All in Lbs

205,215,225,235,245,255,265

28 y/o 170 lb 5’10” approx 11% bf
CFWU – dips and pull ups x 3. Front Squat 45lbs x 10, 65lbs x 10, 75lbs x 10.

Front Squat:
95lbs x 1
115lbs x 1
135lbs x 1
145lbs x 1
155lbs x 1-1-1

3 minutes rest per set. All A2A depth.

M/30/193/72

CFWUx2
Front squat:
110x5 (cleaned)
155x3 (cleaned)
165, 185, 205x2, 215x4
Did not work for max, lower left back very tight, stretched between sets.

BW 70kg
60kg 1
70kg 1
80kg 1
90kg 1,1,1,1 (Slightly wider Stance,good depth)
2min Rest Between Attempts

Front squats:
Worked from 145 to 205.(10lb jumps)
All cleaned from the floor.
1 min rest.
Will go heavier next time.

Bodyweight 175lbs.

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

w00t!

7 set of 1:
145
155
165
175
185
195
205
and two 4 mile runs and someother different stuff....looking forward to tomorrow

As rx'd. 37 yom, 185.

1/3 cfwu, burgener wu
225-245-265-275-290(pr)-300-315!

Previous pr was 276 last April. I'll take it!

Did handstand work (really coming along!) and then row 500m in 1:48. Ouch.

BW 175

185
205
225
235
255 PR
225x2x1

135,145,165,185,205,225,250

BW 153. Did 10X1.
135-155-175-185-195-195-185-175-165-155
Felt pretty good. Leaned forward a bit too far on some of the heavier ones, so I scaled back.
Tariq

age-40
bwt-215#
3x135
1x185
1x205
1x225
1x245
1x255
1x265
1x275
all reps very deep.

cfwux2
wu 135x5, 185x3

225/245/255/265/245/245/275(1/4 depth)(f) so 225

a2a

bw 185

110, 115, 130, 140, 140, 145, 150(barely)

decided to do weighted pistols instead, doing each weight with both legs
bw, 25, 35, 45, 55, 65, 75, 85, 90, 95, 100f
pr by 10#

49 75kg/165lbs

warm up sets 5 x 100lbs 5 x 140lbs

1 x 165
1 x 190
1 x 210
1 x 220
1 x 230
3 x 210
5 x 210

Still struggling with hand position. Bar on shoulders but can't get hands on bar as a weightlifter would. Any advice on improving my shoulder mobility would be helpful. Was a competitive body builder (natural) a lifetime ago, which probably hasn't helped (to much bench press).

280#'s/43 yoa

Front Squats 7x1 225/245/275/295/313/323/225

bwt 114
135/135/135/145/150/155/150/150/150/150

TSC pullups: 3x12

135,185,205,215,215,215,225,225

135
135
145
145
145
155
145

225x3
245x2//
265x2//
275x1//
285x1//
295x1//
305x1

then tried 315, but decided to wait for a spotter and was too cold (or maybe too weak) to get it back up

read yesterday that Dan John liked to mix overhead squats with front squats, so decided to try some OHS

Of course, you must Snatch to get to the OHS position so I started snatching some weights.

This quickly became "how much can I snatch?!?!"

I got up to 155, but crashed on 165 (could have done it, but gym says no crashing and I didn't want to risk the membership) New Years goal of 200 looks a little too conservative.

Can't wait to be able to drop at CapitalCrossfit!

I wasn't sure on where I was with front squats (couldn't find the last time I did them in my WOD journal), so I took it slow.

65
75
95
105
115
125
125

pretty sure I could have done more, but felt ok with this baseline.

33/M/5'9"/178#/CFT=815

Yesterday's WOD
Rowed for 4 min since my odometer is broken
Benched 180#
21:06

Today's WOD
185, 195, 205, 215, 225, 235, 245PR
Wrist flexibility is definitely my limiting factor.

Andy Shirley,

Thanks for the motivating post....you really contributed a lot to the community. Where are your results?

MC

#140 Dale Awesome job! Your form must be solid a feeling comfortable now eh?

Dale,

You and Kegger are putting up some serious numbers. Congrats! Earlier, someone posted a youtube video link (post has been removed)of themselves making a new pr of 305. Congrats to them also.

MC

Hey-

WOD: FS 305 PR

I worked up to a new PR so I posted a video. Its been removed for some reason. Was I wrong to do that?

Please let me know if I shouldn't post WOD videos.

http://www.youtube.com/watch?v=1szTkSbHVmo

-K

135 X 5 WU

165
185
205
225
235f
205
205
205

185/225/245/265/265/265/270

199/219/239/253/263(f)/265(f)....brutal, not sure why.

N: BW 113: 95, 105, 115, 125, 135, 140, 140
J: BW 165: 185, 225, 230, 235, 240, 250, 260(f)

Front Squat:

127 x 1
137 x 1
147 x 1
157 x 1
167 x 1
177 x 1 (pr)
177 x 1 (failed)

175 180 185 190 195 200(f) 190 180

Hey-

Thanks MC!

I've not seen a post deleted like that before. I thought it was positive CF moment, ... and fairly decent technique. So, I'm confused.

Again, should I not post PR video?

-Kevin

cfwu x 3
air squats, no weight

10 sets of 5 reps @ 20 lbs.

#159 Kevin,

Great job on that front squat. Congrats on the PR. I'd like to see more depth on those ring dips though.

BW 150
CFWU
5 km run for warm up
"jumping" muscle up practice on solid bar 2X5reps
FS 3 light sets for warmup then,
135-145-145-155-155-155-155 lbs
Thanks,

Bwt: 135

185
205
205
225
235
185
185

Alfie-

Aye, flexible I'm not.

Only day 4 with my rings, ... working on depth, static holds and getting my legs to a real L.

Thanks, you'll see improvement in the next PRvideo.

-K

holy smokes speal 171 good work!

j

bw: 185

As rx'd: 205, 215, 225, 235, 245, 250, 255

180/34
135
155
165
175
185
195 failed
190

185,195,205,215,220,225,230

135 X 2
155 X 2
165 X 2
170 X 4

so even tho my shoulder is a million times better than it was before xfit, for some reason the grip on the front squat hurts it...something about my arm being rotated back like that kills my levator scapulae.

so i subbed today...

cfwu x 3
5 rounds for time of:

250m row
95lb deadlift, 5 reps
40 lb dumbell swing, 10 reps

time: about 13 minutes (i need a stopwatch)

135x5
185-225-245-265-275-275-225x2

OHS 135# 5-5-5-5-5

205
225 elbows up!
225
235 slow
235 yuk
235 fail
225 good one
225 "

This is definitely easier when I manage to keep my heels planted and drive with my hips.

#157 and #158 Thx MC and jdale.
This is the year I compete in the old farts division (Masters 35-39) for some Oly lifts. Coach B says if you can front squat a weight for a triple (3 reps) than you should be able to clean it (generally). So, My C&J goal for the year is 135 kg - which would be a 297lb triple FS. I think I'm close to that. Since I went pretty strict zone diet and regular WoDs, my numbers seem to have shot up. Weird.
Now I need to add in some serious OHS work for the snatch. I want to get that up to 100 kg.

You guys motivate me by your consistent work here. Keep it up!! Maybe in the near future I'll overcome being technically challenged and take a vid or two and post it up for all to heckle.
Cheers

BW 194/Age 35
Colorado Springs - No Compromise!

kg: 70x3/100/110/120/125/125/130x/130x
125kg=275lbs

135
155
165
175
185-failed
185-failed
180-failed

185 in rack
275 arms crossed.
need to continue to work on wrist flex to get rack right. pitiful considering.

broke down and got rings (Thanks Karl). did 8 dips, a long way from a MU.

Had to use dumbbells again. Can't wait to get home and use a bar.
5x(2 25), 5x(2 30), 5x(2 35), 5x(2 40), 5x(2 45), 5x(2 50)

bw 168 age 38
FS
45x5,95x5,115x3,135x1,155x1,175x1,195f,175x1

153,163,173,183,193,198f,198

225/ 255/ 255/ 275/ 275/ 285/ 285
took it a litle easy today, first day on the hill tomorrow

BW: 88.3kg (all in kgs)
Age: 20

CFWU inc. 22 pullups (PB)

70/90/95/100(PB)/110(PB)/120(PB)/130(F)

500m row in 1 min 37 (PB)

PB's all round!

Age: 38 Bw: 100kgs/220#

CFWU x 3

30 / 50 / 60 / 65 / 65 / 65 / 75

65 / 110 / 130 / 145 / 145 / 145 / 165

It's difficult using the dip station as a squat rack, but it's better than nothing! Reasonably happy, and think I oculd get heavier in a real squat rack. Not much though!

bw: 190 age: 26

first time ever front squatting, so no max.
cfwu x 3
45x10 95x8 115x6 135x4

29/185

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

25/120

55/65/75/85/85/85/95(F)

115-135-155-185-205-225-245 (Fail)-225

Subbed Front Squat for the last Back Squat WOD and I was unable to clean enough to hit my 5 rep max let alone 1RM so subbed overhead squats today

5*65
5*75
5*85
5*95
5*115
4F*135 (PR for OHS)
5*135
5*135

All weights in lbs
All reps down to Dynamax ball

Could have gone a little higher but getting the bar up from the floor was getting a little ugly.

Cheers, kempie

Mike bwt 185: 135/145/155/165/175/185/205 next time start with more weight
Erin bwt 135: feeling pretty sick, had difficulty with form and flexibility in wrist, bar kept resting on collarbone, weight was no problem on legs: 95/105/115/125/135/135/145(f)

Team Lakeland
Neil 5 x 5 135, 140, 145, 150, 155.

James: Slacking off in Tampa.

w/u: 250 jump rope singles, short treadmill interval run, 300 jrs, B2B squats 3x5 w/10s 'rest', 10 x fs (broom stick then 30 lb bar), 8 x fs 45lb, 3 x 95lb
WOD: 135, 155, 175, 195, 195, 205, 205
finish w/: max set push-ups (43), 43 sit-ups, 43 squats, 43 double-unders; static holds 10s pull-up (top then 2/3 then 1/3 then bottom), hand stand, knee raise, assisted tuck planche (knees against elbows), gymnastic bridge, bottom position of squat

185/195/205/215/220/225/230 lbs

Did 21 pull-ups and 42 push-ups at the end for good measure.

Can't do more than 135 lbs due to wrist/hand paint. I've only done this exercise a couple of times - I hope my flexibility is going to improve so I can get the weight onto my shoulders/chest.
Did back squat instead - no spotters, so
225/225/245/245/245/245/245

33yom/152#bw

CFWU x3 (9:11)

WOD Front Squats

45#x10 (WU)
135x1
155x1
185x1
205x1
225x1x3

Probably could have gone higher in terms of leg strength, but don't have a lot of experience with these yet so form limited.

Practiced HSPU's

My dyslexia apparently led me to do back squats.

205/225/235/245/255/265/265

Age 51/BW 240#
front squats 7 x 1 (135/135/135/155/155/155/155) worked on getting as deep as possible. Finished off with OHS 2 x 5 @ 45# and 1000m row.

Realized from the last wod with 3 rep Hang Squat Cleans that my fs are the weak link in that movement. Wanted to get some practice in...

warm - up
45lbs x 10, 65 x 8, 85 x 6, 105 x 4, 125 x 2 then,

145/165/185/205/225/235(f)/205/205/225/225.

135, 185, 225, 245, 275, 295, 315 full ROM/parallel

easy day!!

definitely just noticed that the Rx was FRONT squats, not BACK squats.

definitely would not be able to pull off those numbers with front squats :)

45x10
135x3
185,205,225,235,275(pr),255,255,245,245,235

Jeff-@ home 235#
Charity- 135# (old bar)

FS- to Dynamax ball

bw=205 (gained 5 lbs in less than 24 hrs. Pats win was worth it)
185#,190,195,200,205,205,205

BW: 190#
135/185/195/205/205/185/185

Paul: 65/95/115/135/155/175/185
Jen: 65/85/95/105/115/115/125

95-115-135-155-185-185-195-195

my elbows tend to drop with any more weight than that.

maxed at 295. Only problem is falling forward with the weight. I really need some good weightlifting shoes rather than the running shoes that I am wearing now.

115,135,155,175,185,195,200(pr) prev. pr 185. CF works! Thanks, Coach! BW:176, YOA:58

m/75kg/32 yoa

CFWUx3

First time I´ve done front squats!

All in kilograms: (50,70),80,80,85,85,85,80,80,80

/micke uppsala sweden

I needed this. It was my first time "maxing".

For me as rx'd
135
185
205
215
225
235
245

My girl joined me on the warm-up. She subbed the workout until I can see her form is good.

5x10# front squat
5x25
5x25
5x25
5x25
5x25
5x25

The last three sets she added 5x pull-ups and dips of her own accord.

My birthday is Saturday! I'll be 31!

49M/BW=193

95/115/135/155/165/185/205PR

Notes: Last rep at 205 not as low as I would have liked, did another rep at 185. Did 5 pullups between f.squats. Performed on 1/14/07

1/15/07 WOD-
6 rounds of the following:
run 100M / 5 pullups
run 100M / 12 thrusters w/ 35#
run 100M / 10 pushups
run 100M / 10 situps

Time: 22:48
Rnd times: 3:26/3:53/3:54/4:00/3:56/3:38 avg- 3:48

Notes: missed some workouts a week ago, including the WODs with the 100M runs, thrusters, and pushups. So mixed, matched, and came up with this. Was originally going for 20 minutes and decided to finish with complete rounds. Next time try to get all 6 rounds in 20 minutes (avg = 3:20!).

bw 165

135/155/205/215/225/235/235

135
155
175
185
185
185
185

135x1,155x1,165x1,175x1,185x1,195x1,200x1

lil pipe BW: 165
135/185/205/225/235/245/250(f)
real big improvement

21:30 recumbent bike level 10 5miles
front squat wod
135x3 155x2 175x1 190x1 195x1 205x1 225x1 235x1 245x1 255x1 265x1 275x1 135x10

42:00 min recumbent bike level 10 10 miles
bwt 240 age 31

95 105 115 125 135 140 145 (thought it was 7 sets -- poor reading comprehension)

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
w/u 45/ 95
135/145/155/165/175/185
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

135, 155, 175, 185, 185, 205, 225. Previous PR: 265 (easing back in from hamstring injury).

Age - 31
Ht - 68"
Wt - 230 (22%)

CFWU(11) x3 - 13:35

WOD - as RX'd, Front Squats max. Warmed up w/ 3x PVC, 3x 45#

95#, 135#, 155#, 185#, 205#, 225#, 245#

Did not expect to get up this high. I barely got 185# for the 7x3 set couple months back. What helped was I did not cross my arms, instead letting the bar hold my fingers in place. I honestly think I can get higher, but I stopped short feeling tired.

Sidenote: Guy came up after my 135# set warning me what I was doing was dangerous. He thought I was holding onto the bar with only 3 fingers, hyperextending my arms. After my 225# set, I found him and explained my brief knowledge of powerlifting and the mechanics of the front squat. No, he did not power lift at all. I'll file it under good intention, bad judgement.

Also, some suggestions at the Fleet Rec Gym that I use (Yokosuka Naval Base) have been mentioning crossfit and the lack of equipment to do some of the exercises. Sadly, the MWR director thinks that rings and ropes will be too dangerous as too many Joe Scmoes will try to use them improperly and get hurt.

did 5x5 (knee) finished with 120

60kg-70kg-75kg-75kg-75kg-75kg-75kg

-1st front squat in months, taking it slow.

I notice most peoples sets get heavier and heavier. Is this how we are supposed to do them?

I just figured that since each set is 1 rep, that we should be maxing out on each set. Therefore, I would expect that each set would get lighter.

Please advise...

31/ 185

missed todays wod, no access to a gym, out of town

Performed Monday:

CFWU x 1

1 X 135
1 X 155
1 X 175
4 X 185

CFWU

182.5, 192.5, 197.5, 197.5, 202.5, 207.5, 212.5

bw 148#
185,185,195,195,205,205 shaky,195

About a week late on deadlifts.

6 x rounds

225 x 5
235 x 5
240 x 5
245 x 5
250 x 5
255 x 5

Çan and will go higher next time.

CFWU
135
155
175
185(left quad still hurting)
135x5
135x5
135x5

95
115
135
155
175
195
205 pr

Male/28yo/165lbs/5'7"

45x12,45x12,95x10,115x5,
135
155
175
185
185
185
175
135x5

QA4, Afghanistan

KGs: 70,75,80,85,90,95(f),80x2,92

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

BW 58kg

20, 24.8, 30, 34.8, 40, 42.2, 44.8kg

24.M.153#

CFWU
165-175-185-205-215-225f-215f
(Using sliding bar machine.)

Front Squat 1-1-1-1-1-1-1 reps

Performed Monday

BWT 178

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

First time doing FS's. Key: rack weight on delts, elbows forward and up.

95 to 190 - maintained form

185, 195, 205, 210, 210, 210, 210

Seemed to lack the "umph" this a.m. to match my personal best of 225.

max at 155

back squats

205, 225, 235, 240, 240(f), 205, 225, 235(f)

27yo 200lbs

wu= helen wod

135/185/195/225/245/275/295/245/245/245

then, single arm DB snathes
25x10 each arm
35x10 each arm

65/70/75/80/85/90/95# (PR)

My last PR for Front Squat was 70#

31 bw 185

did this after the 1-1-1-1-1-1-1-1-1-1 weighted pu

Started way too light went 95-115-135-155-175-185-225. Could have gone higher, will do it next time.

85/95/100/105/100/100/100

60-70-80-82.5-70-70-70 (KGS)

bw: 144 (Up 2 pounds after 4 days rest, hmmm)
CFWU
135
155
175
185
195
205
215

Did 10 sets by accident.
135
175
185
190
190
195
195
200
205 fail
200

can someone tell me when it 1-1-1-1-1-1-1 reps
doe one rest do one rest? what weight?

95, 115, 135, 155, 160, 165, 170

Wt: 155
Age: 28

Didn't have a rack. Did a Clean followed by a Front Squat.

105
115
115
115
135
135
135
135
135 - failed attempt
135

Brandy:Female
Bwt:195
65,75,85,95,105,115,115,115,125,135
there was only 7 set a I thought there was 10

Joey
8 X 1 @ 155

Paul
8 X 1 @ 155

Andrea
8 x 1 @ 65

Cfwux3
Wasn't paying attention.did 10
85 115 125 145 155 175 185dumped 180 185pr

Cfwux3
Wasn't paying attention.did 10
85 115 125 145 155 175 185dumped 175 180 185pr

185
200
210 - failed
200 - failed
185
185
185
185
185

135/185/225/275/295/315/320

105/125/145/165/185/190/200(f)/190

49/195

135/5-155-185-205-225-245-245

135x3, 135x3, 185x3, 205x3, 225x3
Back Squats 225x5, 315x5, 315x5

Tschanzy 44yom 169LBS
completed after Helen and 4 hours of snowshoeing yesterday.

1- 95LBS
2-4 145LBS
5-7 155LBS

44, 5'11", 204lbs

205,205,215,215,225(f),205,205,215,215,215

didn't exactly fail on the 225 attempt, but didn't squat past parallel. the heavier i go the more i lean forward, and i'm more holding the bar up on my shoulders with my hands rather than balancing the bar on my shoulders.

185-205-225-245-255pr-260pr-265pr

33 / 230#

145/165/185/205/225/225/225

@#^%$^$ smith machine "front squats"

40kg
50
60
70
80
90
95

did this on 1/18/07

5x95
1x
135
155
175
185
195
205
215
185

Should have had more, but could not dump failures (no bumpers)

thanks!

95,115,135,155,165,175,180

Start with 135 next time.

Wow,I am behind. Iced indoors the last 2.5 days.

Anyway,
120-125-130-135-145-150-165.

Modifications: No free weight squat rack available so used one of those machines that uses an actual squat bar, but it is ballanced on both sides. Also, did traditional squats since could not do front squats correctly.

bw - 165.

135,155,175,185,205,205,205

255-255-255-255-255-245-245

(done 1/17/07)
w/u 4x135
185,195,225,235(form waning here),225,225,225

bw 193

95/105/115/125/135/145/155

also 7 or 8 rounds of tabata rows

CFWU x 2 + 95 x 5 x 2 Front Squats

185 F Guessed wrong on the starting place
165 - slight cheat on depth
150
160
165
170
175 Felt like I could do more, once I got moving, but out of the hole pretty well maxed out.

39yo, male
72, 220lb
last set 245lb- only 3rd heavy fr.sqt in 20 years- weakness in shoulder strength to maintain bar up and elbows high at depth

29/190ish

progressed up as this was a 2nd time doing movement
125, 145, 165, 175, 175, 175, 155
Probably should have dropped weight sooner, as lift was completed but form suffered, and the right side of my back is too.

Modified CFWU x 2
10 x lunge walk
5 x 45# OHS
5 x pull-up
5 x bar dip
10 x incline sit-up
10 x back-extension

Front Squat WU
10 x 45#
6 x 95#
3 x 115#

Front Squat 1-1-1-1-1-1-1 reps

1 x 135#
1 x 140#
1 x 145#
1 x 150#
1 x 155#
1 x 160# (PR)
1 x 160#

95-100-110-110-110-110-110-110-110-110

Could have definitely done more weight but don't have access to the nice bouncy weights where you can drop the bar after a complete clean.

Allie:male
BWT:175
135,155,175,185,205,225,225,225,225,225
thought it said ten sets wish I had read it right.

32 yo @ 210 lbs

155
155
155
175
175
185
185

155
175
185
205
225
245
255

alternated rounds with 10x1 weighted pull ups
first workout since having a cold for 5 days

pull ups maxed out at 115 lbs

135
155
185
205
225
235
205
205
3 x l sit to failure
turkish get ups

195

115
135
140
145
150
155
160
170
175
180 (PR)

I have to do these with arms crossed in front of me. Can't bend my wrists, hands and arms into the proper front squat position. Do them the best way I can rather then skipping them.
95
115
135
135
155
155
155

************************01/24/07

All sets using the front squat grip instead of the arm cross!

135
145
155
165
185
205
210

Still feeling the headcold.

m/ 30/ 6-2/ 245

45x 5
95x 4
135x 3
185x 2
225x 1
235x 1
245x 1
255x 1
265x 1
275x 1- Back starting to round so I stopped there.

Amundson WU
45 x 5 x 2
135 x 3
185 x 2
205 x 1
225 x 1
235 x 1 (brought a 32.5# DB over from the rack and stood it on end to act as a depth measure)
245 x 1
255 x F
255 x 1 ugly-a$$ rep with my left knee starting to turn in, my weight on my toes and poor midline stability
225 x 1 went back down to get 1 more pretty rep with solid heel drive and midline stability

Done on 3/24/08