CrossFit Kids are the future, building a healthy foundation.

How can anyone think about squats when the game is on!!?!?!?!

Addai for MVP.

What game?

Why does the tune, row, row, row your boat come to mind?
Great work Crossfit Kids

i think he means the super bowl.

seems like everything is geared toward CFT gains now.

Coach Jeff and Mikki, thanks for all the work you've done developing the kids' program.

Anybody buy anything from the Crosfit store? Are the t-shirts cotton, pre-shrunk, tend to run large or small? Thanks for the feedback.

whats a superbowl?

haven't bought anything from the crossfit store but I want to. on monday's WOD, doe's that mean to do 5 sets of 5?

#8, I bought a sweatshirt, It looked way too large when it arrived but it shrunk down to the correct size after a couple of washes.

Yes, thank you Jeff and Mikki for creating such an amazing program!
Mikki, you are wonderful with the kids and an example of what a Coach should be.

McKenna and Delaney, keep rowing hard girls!

I bought a t shirt and im 6'1", 170 pounds..swimmer build...wide shoulders ...long arms...long torso...fit great on arrival( large size)...
I wanted it tighter so I HOT dryed it immedietly after washing and it did shrink considerably...probably med. size now...hope it helps...love the fit now....tight around my lats

oh, yeah what is CFT????mrader

ill do this workout on monday probably 185lbs.
how long should my rest between sets be? also,what kind of warm-up do people do if the WOD isnt very taxing that day....

360 x 5 x 5

What is this comment, "If the WOD isn't taxing?" Well make it taxing!

Do whatever warm up you want, just gear it for whatever you are doing for the WOD. And rest however long you want, generally it seems most folks rest 2-3 min. For some it's more, for some it's less. Also, get on the FAQ's and learn about the CFT and everything else, it will payoff for you.

Good to hear about the shirt.

I was in the mood for some squatting today, so I did this during the Super Bowl pre game. If I had known it was going to be an official workout, I would have gone a little heavier.

225 x 5 for all five sets.

Jeff & Mikki, I can't thank you enough for the positive changes I'm seeing in the lives of all my children thanks to CrossFit Kids. Our family appreciates your continual hard work and sacrifice that allows this to be a part of our lives.

Did a similar workout Friday:

5x7 + strip sets @ 210#

Squats, what a great way to start the week!

5 x 225, 5 x 275, 5 x 315, 5 x 365, 5 x 405

135/135/135/185/185

No warmups; no time; performed on 2/4/07.

Needed squats. Legs hurting a little from the 7 miler on Sunday. Will add more weight next time.

#8 >> In terms of the Crossfit store, the shirt I ordered arrived a little large however after washing it, it has shrunk down to the size I expected. My only complaint about it is that it takes forever to arrive. From Vancouver to Calgary took 6 weeks!!!!

Been on crossfit now 6 weeks and love it.

Me: 40yo/M/5'10"/195#

5 sets / 5 reps @ 185#

The hotel wher I'm staying does not have free weights ut they do have a smith machine, which I really do not like but I was glad to be able to squat at all :>)

Have Fun, Train Hard,

Billy

CFWU x 3 (after 5 minutes on a ski trainer, and 5 minutes bag work)

Kgs - 50/60/60/70/70
Pnds - 110/130/130/155/155

I tried for 80kgs(175#) for the last set, but failed on the first rep (thank god for squat racks!).

While I couldn't do any heavier, my thighs don't feel particularly sore, or even over worked now. Not sure I understand that. I've always been weak in the legs (never squatted until the past year or 2, and never heavy) and not sure what I need to do really...

#6...
21-15-9s won't raise your CFT.
But I think we may be seeing more 111111s, 3333s, and 55555s because a lot of folks can't do the WODs as prescribed because they need to be stronger. That being the case, work on strength. If you only post 21-15-9s or similar then everyone drops the weight and everything stays metcon versus having any strength conditioning. And here at xfit we are supposed to be well rounded, aren't we?

M39/173#

135, 225, 225, 225, 225

Notes: Made sure to get FULL ROM. Two minutes between sets.

Could have gone a little heavier, but not feeling it today.

Hey-

my new PR in 4 degrees

http://www.youtube.com/watch?v=3JwzwEMF_Yo

-K

5x135
5x225
5x275
5x295
5x315

Did Secret Service Snatch test yesterday. Got 120, which was disappointing as I was going for 150, but it was my first try, and I haven't trained kettlebells in 3-4 years.

Oooo-

I forgot, ... check out those plyo boxes.

Ever take em for some sweet jumps?

-K

Beltless and barefoot. Bwt 113#

205x5, 215x5, 225x5, 230x5, 235x5 - Back squats (below parallel)
35x5, 40x5, 45x5, 50x5, 50x5 - TSC pullups (dead hang, no kip, throat touching bar)

M/25/200#

225 x 5 x 4
245 x 5 x 1

205*5, 225*5, 235*5, 235*5, 245*5

Hmmm ~ more core for the corps!

w/u: short interval run, squat practice w/broom stick, 45 lb bar
wod: 135, 185, 205, 215, 225

26m/197#

CFWU x 3 (10 pullups)

back squats:
135x8, 185x6
225x5 225x5 245x5 245x5 225x5

The following statement has little scientific validity, making it a suitable addition to the global warming debate:

4 degrees in Cleveland, Ohio...global warming my ****!!

That should read:"my ***!" Can't spell when I'm cold.

23m/5'9"/184

7 mins on recumbent bike.

5x135, 5x185, 5x225, 5x225, 5x225

Me: M / 21 yrs / 6'1" / 155#
W/U x2
WOD: 135x5 155x5 175x5 210x5 210x5

Male 38 y/o
Weight: 167

Oly-style back squats:

65x5
87x5
115x5
157x5
170x3
115x8

Also did weighted dips, bent-over rows for 5x5 in similar fashion (weight increasing to a PR, then a back-off set of 8)

Finished with "Pavel's ladder" of chin-ups (1-2-3-4-5, 1-2-3-4, 1-2-3, 1-2, 1 reps)

easy week

50kgx5x1
55kgx5x4

TGU's with oly bar.

bw 65kg

26/6'6"/180 lb
CFWUx2 (push-ups instead of dips; (PR) 9 consecutive kipping pull-ups, previous best was 6)

First, I did Friday's WOD with 185 lb deadlift
17 min, 47 sec (I didn't start my stopwatch until after the first round, so I conservatively added 7 min)

Today's WOD
45x10, 135x5
185-185-195-195-195

155
165
175
180
185 (which was previously 1rm)

BW 174

225/275/315/295/295

Fat Mike yelled at me for not posting weight done:
2 rounds CF Warm up
back squat 185 x 5, 205 x 5, 225 x 5, 250 x 5, 280 x 5
barbell curls 65 x 10, 75 x 8, 95 x 6, 105 x 4
preacher curls 60 x 10, 70 x 8, 80 x 6
rope hammer curls 70 x10, 80 x 10, 100 x 10
2 rounds CF WU for cool down
5 mile afternoon run too: Posted everything!!

CFWU

185/205/225/235/225

Got a little wobbly at the end there.

Form: didn't go A2A, but dang, that's hard for a 6'2" frame!

m/38/145

185
185
185
205
205

#45, i think that is the first time i have ever seen a posting where someone actually performed curls.

#28 Barry - what's the Secret Service Snatch Test? # KB snatches in 10 min?

1SG forgot to post the run time...

5 miles, 43:37.65, roughly 8:45/mile pace

Nice stretch to start the week - he's dreading intervals on Wednesday...

Trevor,

Our wives don't care how much we can squat or deadlift when we get home from Iraq.

Curls for the Girls!

Feeling a little off and tired this morning.

205
185
185
185
185

cfwu x3
then...
BSx5
200
210
220
215
225

Me: 6'1, 200#, 40 y.o.
CFWU X1
Bar Squat X10
135 X 5
205 X 3
185 X 5, X 5, X 5
135 X 10
Bar Squat X10

I'm assumming that at 5,5,5,5,5 means we do our maximum weight for each set.
I've been Xfitting for 4 weeks now and think I'm coming along ok.

280#'s/43 yom

BS 5x5: 315/345/365/365/365 then 5x500m row w/60" recovery (1:47.9 avg/500m)

33m/180#/6'/CF29

10rep CFWUx3

225/246/265/245/225

go lighter, better form next time. but good effort.

cfwux2
warmup 5x135
5x225
5x275
5x295
5x275
5x275

For the 5x5, should we increase weight up to the max that we can perform 5 reps, i.e. 5x185/205/215/225/230 or use a percent of our 1 rep max for 5 sets of 5, 225 x5x5? Any info would be appreciated from all you Xfit vets.

Thx

3x3 pullup & dip +12.5# & OHS 65#
5x5 BS 135#, 145, 150, 155, 160
3x3 r,l OAC -120#, jumping pronated pullups

225x5
235x5
245x5
255x5
265x5
275x3

42 yo male, 260 lb

CFWUx2 (Minus OHS)
warmup sets at 45 and 135 lb.

Then:
5x225
5x225
5x235
5x235
5x240

CFWU (12), WOD as rx'd, 135/185/225/225/215, handstand practice...

275
285
295
305
315 (f)

Going all the way down on squats has been a paradigm shift for me. I like squats and thought I did OK going down to thighs just below parallel, but this A2A stuff is humbling to say the least. Will I ever be able to move as much weight as I did going just below parallel? Also, what are the best resources for improving technique (particular issue of CF Journal, on the web, etc.)? Working with a trainer in my neck of the woods seems to be a non-starter.

18yoM/6'2/74kg

60kg/70/72.5/75/75

500m row - 1:53

115x5
125x5
130x5
135x5
140x1 pr

Previously maxed out with 2 at 135. Felt strong today. Figured I wouldn't make 5 at 140 but wanted to try to do at least one.

5 sets: 185/225/205/225/245

40M/5'8"/180

1 hr cardio circuit class for Warm up (lot of BW squats)
Worked on form and good deep squats
135/185/155/185/205 (previous 1rm)

225
245
275
295
300

M/26/180
CFWUx3
WOD as Rx'd: 5x5 back squat
1x5@245
1x5@265
1x5@275
1x5@285
1x3@295

Been on the KoolAid since Nov 06, wish I had this some time ago in the rugby prime days.

Rx warm-up

Mod'd the WOD, as follows:
- squat warm-up 135 x 5
- " " warm-up 225 x 5
***********
Work-out
315 x 5
Box jumps X 15
Wall shots x 10
2 min break
start over again x 5

Good stuff and lots o'motivation from the posts and videos.
M

5 sets of 5 reps
85-95-100-105-105 (PR)

PR for this WOD. Single backsquat PR is 110#. Getting better.

285 x5
335 x5
355 x5
375 x5
405 x5

CFWU
135x5
185x5 (2)
195x5
185

Male, Age 28, 185#.

135-205-225(pr)-225(pr)-225(pr)

m/30/200
185
185
195
205
225

*note to self*
Full ROM
Next time start at 225

275x5
280x5
285x5
290x5
290x3

31yom, approx 180#
CFWU x 3
WU w/135x10, 155x3
185x5
190x5
195x5
200x5
200x5

I can do better than this and will next time.

Does any know if there is a Crossfit group on Bagram Air Base in Afghanistan?

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
Age 23, BW 240lb, Ht 6'6"

Did todays workout and the Muscle up workout that I missed

Still cant really do muscleups though. I did 15 jumping muscleups on the pullup bar (just a slight jump). Took me 27 minutes to do 15
then I finished with 60 pullups and 60 dips. Took me 12 minutes to do those so 39 minutes total

Did the squats. 275 X 5, 285 X 5, 295 X 5, 295 X 5, 295 X 5

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

225x5
245x5
245x5
245x3
225x5
225x5

Muscle relaxers and squats don't go together very well.

QA4, Afghanistan

225/265/295/315/275

135-155-175-185-135

44yo/6'1"/225lbs

5x135
5x225
5x245
5x275
5x315 Good and strong; will go up next time.

BW : 70kg

CFWUx1

60,65,70,75(x3 only),70kg

About the same as 4th of Jan, but this is done after a week's of heavy snowboarding...

Also bench press 5 reps of

40,45,50,55 kg

225,245,265,285,285 completely wiped after PainStorm yesterday

M/30/193
Row 500m
CFWUx2
warmup 5x135#
225, 225, 225, 245, 245
warmup set reminded my hips of the deadlift/800m pain last week
Work sets confirmed that pain in reality

then did
5x5 80# DB presses
which Coach will probably make me regret

95, 135, 155, 165, 165 all deep squats, down to dynamax ball

fyi...this was last done on Nov. 9/06... in case you are interested in comparing to your last score.

CFWx 2
225/315/315/315/315
Will go up next time. Anybody else have really sore elbows from the MU's? It's not lateral epicondylitis (tennis elbow). My pain is in the joint.

135
185
225
225
225

went very deep

Age:24
Weight:153

5x135
5x185
5x205
5x225 Previous 5RM PR
5x245 New 5RM PR 5# short of 1RM testing 1RM next week.

Good work Gaz.

1RM on 9/06 was 120lbs

5x95
5x100
5x105
5x110
5x115 (PR for 5 reps)

topped out at 275 lb. today - right knee is aching

#64-

Kurt,

One of the exercises that helped me w/ A2A squats was starting my squat from the bottom. Put the pins of the squat rack at the below parallel starting position, squeeze underneath them, and start AND finish your rep from there. Make sure to pause btw reps to settle back under the weight. Good luck.

Dan

Male / 48 yrs / 174lbs / 5'10"

Back Squats

135X5
185X5
185X5
195X5
195X5

m/41/210

CFWUx3

5x225
5x245
3x255
5x235
5x235

Modified CFWU x 3
4 x 55# OHS
1 x handstand hold (12 sec, 10 sec, 23 sec)
4 x knees-to-elbows/pull-up combo

Working on Coach Rip's Starting Strength program and today happened to be a back squat day. Wait, every day on that program is a back squat day! Anywho...

Back Squats (all to 14" depth)
Warm-up sets
5 x 95#
5 x 105#
3 x 115#
2 x 125#
1 x 135#

Work sets
5 x 145#
5 x 145#
5 x 145#

75,85,90,95,100x4
change my form on 95/100 to full depth with chest up as I was going A2A and my chest was falling forward (almost too deep)

pre: 45 lbs x 30 touch n' go clean and press
post: GHD sit up practice

last time:
70,75,80,85,90 lbs (heels elevated)

As Rxd
205
225
235
255
275

bw 165

225x5x5

felt horrible...

question for anyone. in substituting for muscle ups is it 4 ring dips or reg? thanks for the help

WOD as RX'd:

1. 5 x 135
2. 5 x 185
3. 5 x 195
4. 5 x 205
5. 5 x 185

1 rep max = 225

CFWUx3
225x5
245x5
265x5
275x5
275x5

The next fitness evolution? http://news.
yahoo.com/s/nm/20070205/od_nm/dutch_naked_dc
;_ylt=At_xNblMykn4oXlZPtasanTMWM0F;_ylu=X3oDMTA3NW1oMDRpBHNlYwM3NTc-
Yikes!

I'll stay with CrossFit....

5 x 105
5 x 105
5 x 115
5 x 125
5 x 125

Personal best for me today!

Warmup
Run 1/4 mile, squat 45lbs.x15, 20 kipped pullups

Back Squat, 5 pullups between sets
135 x 5
155 x 5
165 x 5
185 x 5
185 x 5

Thrusters
95 lbs. x 5
95 lbs. x 5

Jerk
135 x 5
145 x 4
155 x 3 (PR!)

2 hand DB clean and jerk
65 lbs x 5
75 lbs x 5
85 lbs x 5 (PR!)

100 Ring Pushups

45 minutes...

241,251,261,271,276
bwt-165
pre - Grace practice
post - GHD sit up practice

37/180
cfwux3
as rxd 245,265,275,275,295

beltless...working on form, a2a

M 175lbs 23yrs

CFWUx3

225-275-285-295-305

M / 37 / 185

As RX'd

185, 205, 225, 245 & 245

"One of the exercises that helped me w/ A2A squats was starting my squat from the bottom"

I developed terrible tendonitis in my patella tendons from doing that. I would not do that. It was difficult to walk up stairs for over a year. It took a long time to go away.

i actually did this the other night, after Angie, in which i completed that in 17:00 :)

Age: 15
Bwt: 165
Height: 5'5

finished at 5x 315

Newbie here.. doing CF for one month I see everyone tapering up to their max 5x weight. I thought one was to warm up and then do 5 X 5 at the same weight all at max weight for all 5 sets? Am I confused? or just new?

5x 175lbs
20X 215lbs

132x10
220x10
296x5
330x5
340x5
340x5
340x5
340x5

5x135,185,205,215,220. I'll take this; my 1rep is 225 on the last CFM. Need to get lower on the heavier ones. Thanks, Coach! BW:174, YOA:58

Age: 27
BW: 200
Ht: 5'7"

245 X 5 X 5

Not much, but (hopefully) not bad for only training for a couple of weeks.

matt

95
115
115
115
125

pre - 30 (10,7,7,6) touch'n'go power cleans
153,173,183,193,203,211.5x3
post - ghd practise

5x5x185

28/M/185
CFWUx3

185/205/205/205/205
All to 14" bucket

Age 34, BW 146#

160
165
170
175
185

38M/183

CFWU

5x5x100kg (220#)

Brought the weight back a bit this time to focus on form and depth. Happy with the results.

Sam

Back Squat
5-5-5-5-5

80kg-85kg-87.5kg-90kg-85kg

Awesome sight to see Mark not only outlift me by a good 20-odd kilos, but set a PB by 11lb. Great work mate!

100kg
105kg
107.5kg
110kg PB
112.5kg PB

BW 63kg

5-5-5-5-5 back squats
185x5(x5)
1 minute rest between sets

Warm up
405x4 failed fifth
405x4 failed fifth again
385x5
385x5
385x5
315x10

40/71"/207

1 - 200#
2 - 220#
2 - 230#

135, 155, 185, 215, 225

Need to get down lower, do the same weight next time.

3 mile warm up run 24mins

135-155-155-185-185

sucks after a long weekend of jager

251/271/287/309/319/329 X 4.5 (got it with Trent spotting)

The CF PR Crew:

Ruben=185#
Rafael=225#
Angel=225#

PR's For everyone!!!!

45/M/195? superbowl killed me!
RX'd on dynamax ball
225 1x
275 4x

95
105
115
125
125

29/M/200lbs
CFWUx1
Back squat 5-5-5-5-5 reps

185-205-205-215-225

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3 subbed 8 ring dips per round. Back squat 45lbs x 10, 65lbs x 10.

Back Squat:
95lbs x 5
135lbs x 5-5-5-5

3 minutes rest per set. Squats A2A. C.O.C. Trainer 5 reps each hand afterwards.
Compared to 070104: increased second set from 115lbs x 5 to 135lbs x 5.

47/165
As RXd:
165
185
205
225
235

500m Row
135x5

WOD
275-275-275-275-275

Went w/a moderate weight. Probably should of went a bit heavier. Then again, maybe not.

Get some, Go again!

BW 70kg
70kg 5
80kg 5
90kg 5,5,5

Alena
40kg 5,5
45kg 5
47.5kg 5,5

big pipe: 135/225/245/275/275
shouldve done one more working set

No access to squat rack or large plates

28/227lbs

Weight used for all atempts is 155lbs
1,10 reps
2,12 reps
3,14 reps
4,16 reps
5, 7 reps

M,27y,179cm,76kg

60,64,70,74,80,84,90kg

30s rest in between
full ROM

N- WU- 20 jumping jacks, 400 m run in 2:40 (she didn't know she was being timed! :) ), 50 situps in 2 sets.
WOD-
45-45-65-65-65
Her hips kept rising to fast

K- WU- 20 minute elliptical, 50 situps
WOD-
45(WU)-115-135-135-135-115
All A2A, in sock feet. Really wanted to work on depth and form. Last 2 reps on round 4 leaned to far forward. Last rep of all leaned forward to far as I was coming up and launched myself, YEE-ha! Good thing for front rack on Smith Machine!

Kate

Back Squat
185/205/225/245/225
Just made the last one at 245.

wu 3rds of 10reps of squat with bar, close-grip pushups, situps, jumping pu's, dips, back ext

wod all sets of 5 (beltless and shoeless)
135 185 225 275 295 315 225 (10lbs less but didn't have spotter so focused on form)

lil pipe
205/225/235/230/230

225-235-245-255-265

Neil(49)165 & Ellie(52)112

Neil
W/UP sets
10 X 100
10 X 165
5 X 220
5 X 242
5 X 253
5 X 264
5 X 275
33lbs up on last time.

Ellie
W/UP sets
10 X 55
10 X 77
5 X 100
5 X 110
5 X 121
5 X 132
5 X 132
22lbs up on last time

10 X 100 confidence builder set

215,225,230,235,240. First time successfully completing this WOD without hurtin' myself, quite happy wit the results.

Hang clean practice pre and 50 V-sit ups for post. I now hate those worse than GDH sit ups. Did some stretching and that felt great.

Brett, there are no 4.5's...

Warm-up with pull-ups and stretching

Squats: 135, 185, 195, 200, 135 (all sets of five)...felt a twinge in my mid back on the 200 so dropped the weight back to focus on form. Leaning way too far forward.

Finished with a chest work-out and some more Pull-ups. Developing pain in my right elbow from the p-u though.

Hey from Brisbane Australia!
1st WOD for me:
5x88
5x132
5x176
5x198
5x220
well youv'e got to start somewhere right?
also did the 120 pullups and 120 dips, loved it.

135, 185, 205, 245, 265-Feelin' good.

What do i do if i only have access to an olympic bar (no plates)? I thought of pistols (one legged squats) but i can only get 1 out at a time for each leg. Sets of 5 is too much.

Thanks for your help

155, 170, 180, 190 (did 3, then rested, then 2 more), 175. BW=152#. I didn't have rescue bars so I was a bit sheepish about testing my limits today. Finished up with some stretching (ugh), weighted vest box jumps, L-holds, and one-hand pullup practice.

Tariq

As Rx'd:

135-225-275-315-335

CFU
185x2 sets
205
215
225

5x135
5x185
5x205
5x215
5x185

working on getting further past parallel

volleyball later tonight

19 yom, 170lbs. Warm up set of 95lbs.

135, 165, 185, 195, 205. Felt like I had great form and depth, but felt a bit weak today for some reason. Probably could have gotten 215 otherwise.

bwt ~114
150/165/175/185/185

in between: TSC pullups, 26x5x5

M/47/180#

CFWU X 1

WU - 80 X 5, 100 X 5, 110 X 5, 120 X 5, 130 X 5
Credit - 140 X 5 X 5

Less than 3 minutes rest between all sets. Felt good... but should have gone lower on a few reps toward the end.

WU
.25 mi walk on treadmill
135# BS x 10
135# BS x 10
WOD
185/205/215/225/225
very deep on all reps

28 M 6' 193#

Impressed myself with my form. I used to get ugly above 275. Today the form held so I kept going up.

CFWU
135x10
225x7

245x5
265x5
275x5
285x5
295x5
I could have broken 300 today, but I didn't want to sacrifice quality. A lesson I learned on the last CF Total when I got greedy.

OHS 3 sets of 12 at 95#

T
95, 115, 135, 135, 125
M
155, 165, 185, 185, 185

225
235
235
235
225

40
50
70
90
100 First time hitting the 100 mark on anything!

205 x 5 x 5 ~ 1-2 min rest between sets - all reps below parallel.
BW - 165

105-115-125-125-120
BW=126

Don't know what I did last time for a Back Squat, but I am pretty sure it was less.

44/176

10 x bar
5 x 60kg, 80kg, 90kg, 100kg, 100kg

First Muscle Up today!!

warmup: row, hip flexor stretch, Burgener

5x225 warmup
5x255
5x255 + 30# chain
5x275
3x275 + 30# chain
5x275

then 30 muscle-ups (missed that WOD).

225-265-275-295-315-345x3

49/195/6-4

135-185-225-245-265

28/F/105#

125x5
130x5
135x5
130x5
130x5

These are definitely PR's for 5RM. It's hard to believe that in December my 1RM was 120#

33/M/5'9"/177/CFT=830
As Rx'd
205,225,235,250,255
w/ 5 tuck jumps after ea.

#167 Great job, 1st ones always awesome.

215
225
235
240
225

Squats were a little disappointing but... I DID MY FIRST MUSCLE UP TODAY!!!! X 5!!! It really is a matter of technique once you have the strength. I could do pull ups and dips but when I got my rings and used them for the first time the other day I just didn't have the coordination to execute the move. First time out of the box so maybe I was expecting to much but a little of playing with them today and I rocked the house. It's funny because I think it's such an accomplishment but then I see the videos of people knocking them out like nothing. Oh well who cares, I'm stoked! Happy Xfitting everyone!

oh yeah, WOD
CFWU
135
185
185
205
225

110, 130, 150, 160, 180

M/40/210#

251# (78% 1 RM) 5 X 5

bw-199

wu
burgener
overheadsquats, backsquats & pressing snatch balance with unloaded bar
8x135# backsquats
5x135# backsquats

wod-as rx'd
5x185#
5x185#
5x195#
5x205#
5x215# new pr by 10

All reps at or below parallel. I filmed each set to check out the form. Pleasantly surprised with the technique.

MC

Leaner squats with Tanner on my back.

5x5x225

135/185/205/205/205

Back Squat 5-5-5-5-5

185/215/225/235/245

30/ BW 155
135, 155, 175, 195, 205
All good form, full ROM.
Did some more on the way down...
5x185, 165, 145

10k run
135, 146, 157, 168, 184.

27yo 200lbs

CFWUx3

135/225/245/275/295
felt good but kept it light

then did
3 sets of 10 135 front squats
3 sets of 10 95 overhead squats (snatched from floor)
rowed 2500m

bw-145 (keeps going up, looks like I just need to eat more...so far still looking lean)
cfwux3
135
155
175
185
205
205
215

M/36/180#

5x195
5x205
5x225
5x230
5x235

Kept pretty good form for all but the last two reps at 235.

95
95
100
105
110

front squat
115
120
125
130
130

was unable to keep proper arch in lower back as the a got closer to the g, so my back is not happy right now. one more thing to work on.

Hey-

WOD: BS 245 3x5, 265 2x5

-K

CFWUx3
wu- 65x10, 95x10
105x5,115x5,115x5, 115x5, 120x5
Ran 1 mi, 20 min stairmaster

Was feeling a little off today...
Erin

155,185,205,225,225

What is A2A stand for ??
Thanks...

Congratulations Sailorcrew and Nolan!

Kate

41 yom 6'1" 202
CFWU

183.5
203.5
183.5 X 3

7 sets of slow bench 113.5

bw: 185

As rx'd: 225, 275, 275, 275, 275

Row 500m
CFWU

Back Squat-
135
185
205
225(4)
225(3)
205

95-105-115-125-130.

275 295 295 295 275. Just didn't seem to have much today.

49 yom; 228#

OHS 65#x15; 85#x15; 105#x15
Back squat:

185x5 wu
225x5
255x5
265x5
275x5
275x5

5x 275/ 5x 275/ 5x 275/ 5x 275/ 5x 275

Back after ten days out with the flu and pneumonia. Just the warm up made me light headed and pour sweat today. Still not feeling tip top yet. Took it easy. Feel better for having done something though.

Hello all from te sunny North!!!

Well not quite so sunny.... but cold! -9 F today woot woot.

Late post had to work days (which means little tired) but managed through it.

5X5 315/345/365/385/405 past 90 on each rep! NICE!
Then 15 min on the "dreadmill" just to finish off the ol sticks.

Basem did his wod earlier and Todd did some cardio letting his shoulder heal (be back soon)! Radi is letting his foot heal (next time tell a better stoy on the injury ol pal)...

Cardio still foremost on the prioirty list for this year! Can't breath cant fight and i wanna fight alot...

Cheers to all,
Mark

45 y/o
158lbs
153/173/183/193/203(pr)/208(pr)

pre: 95lbs clean and press 3 x 5
post: ghd sit ups

185
225
275
295
315

last set sloppy...below parallel but too much weight on toes/bent forward too much

195lbs

Male/31/199lb(ok!200LBs)
CFWU
then
5x135
5x185
5x205
5x225
5x245

First time back home baby and first WOD in 3 months. Feeling fat and week.

135/150/160/160/165

All in pounds, ouch. Gimme two months.

60kg-65kg-70kg-75kg-85kg

male. 25, 6'1", 170lbs.
crossfit warmup
5x135
5x185
5x205
5x225
5x225

plus 5x40 kettlebell swings, 16kg -6min
3x20 h2h swings

48y/old
200lb

155-165-175-185-195lbs

low back was the limiting factor.

ratt

--Back Squats:

160 lbs X 5
160 lbs X 5
160 lbs X 3
150 lbs X 5
150 lbs X 5

--

BW 135

225/245/275/275/225

Nice job DJ. How's the knee?

Barry C., good job young man!

5x: 135/185/225/245/265 To the med ball. Thanks Coach Rip.

49yo 165lbs 6-01

5x95
5x95
5x95
5x135
5x135
5x135

These were my first below-parallel squats, I played it safe.

CFWU
295/275/275/285/285
2 min burpee challenge - 30
legs not happy

age-40
bwt-212#
5-225
5-275
5-315
5-315
5-315

WARM UP:
3 x 15 Broomstick squats
3 x 15 incline pushups
3 x 15 sit ups
3 x 15 back extensions
3 x 5 pullups
3 x 10 dips

WOD:
Squats
5 x 275
5 x 275
5 x 275
5 x 255
5 x 225

cfwu*3
225
245
265
275
275
tryin to not destroy my knee again

CFWUx3 first time with real pullups (3,4,4)
did pullup GTG 5x3 earlier today
5x275
5x275
5x275
5x275
5x275
then made up 10x1 deadlifts...
I R Smoked!

42 m 220
185
225
275
295x4
275

Practiced knees to elbows. Grateful for rapid recovery from back tweak during DLs last week.

33 / 226#

245 / 245 / 250 / 250 / (failed 255) / 235

Age 51/BW 240#
Squats 5x5 @ 235#

235x5
245
255
265
275x6

wu
8/15/30
push ups
80# overhead squats
10/10/10
pull ups

Deadlift
305 X 3
310 X 3
310 X 3
310 X 3
275 X 8

Hazel
run 1200 m
63 kettelbell swings (1.5 pood)
36 pull ups

11:10

Back Squat 5x5
145/175/195/205/225

felt good today...a couple weeks ago i was doing 3 reps at 135. blew that away today.

135x1 set
145x2 sets
150x2 sets

J: 225, 235, 245, 265, 275 (x 4, failed on #5)

Got up to 237 lbs. for last 2 sets

135 to 195. BW=150. Squats to 10" ball.

-D.

KGs:
105x4, 105x1
85x5x4

Got some serious depth on these. Was nearly touching the floor.

Will go heavier when I figure out some way to spot properly down this low.

Back to crossfit and it feels good...

225# for all sets.

185
205
215
225
235

155-185-205-255-285

135-165-180-190-200(previous 1RM)

3 mile training run
24:42
WOD
185/195/200/205/205

61, BWT 282. 280,290,300,310,310-All below parallel, slight lean forward on last set.

135
185
205
225
245

Should have started heavier

185
205
225
235
245

I got my rings ! I got my rings !

CFWU x 3
5x 115
5x 135
5x 145
5x 155
5x 165 (failed on last one)

1000m row on the C2 (4min)

165x5x5

Mike: 4X205 A2A, and 1X135 trying to concentrate on form. Sick as a dog!
Erin: 135, 150, 160, 170X1+165X4, 165

149lbs (4lb gain from Super Bowl party!), 30 yoa

Back squats 5x5 as Rx'd
225x5
245x5
265x5
275x5
285x3

competition depth w/belt

No weights available today.
Subbed 5 x 5 one legged squats per leg, all started sitting on the floor.
1 min rest

CFWU x 3 - assisted pullups.

185
205
225
235
245

AS Rx'd
90-135-180-205-225-215-215-205

95,115,125,135,140

M/24/150#

CFWU
Back squats done with stabilised bar. Unfortunately, there are no free weights available in my gym. Anyway, these weights are way over what I could normally handle.

165#x5, 185#x5, 205#x5, 225#x5, 250#x5 (didn't go low enough on the last set).

Male 50 yo 185

115/125/135/145/165

////////////////////////////////////////////////////////////

90kgx5
100kgx5 (last two not all the way down)
90kgx5
90kgx5
90kgx5

6 feb
ran warrior trail to gym
135, 185,185, 205, 205
ran home

made today a max day. ended with a good form max of 225 lbs. then did one burnout set with good form with 150 lbs for 17-18 repetitions (it was yesterday).

i love the burning, grinding sensation you get on the base of your neck when doing squats. it's been at least a year since I last did weighted squats with a weighted bar. just kept doing kettlebell and dumbbell stuff. Now I remember why I miss squats sooo much.

Pierce:

145/155/165/165/175

JoeDog:

135/145/155/165/165

135-155-175-155-155

Lot's of concentration on form, very slow movement

CFWU x 3
AGility drills, 25M shuttles, cariocca, jab step, 3 300M rounds.

Worked on depth so did not push weight.
135x5
155x5
175x5
185x5
185x5
Most lower than parallel. Too tight in hips to truly go B2A and maintain lordotic curve.

185, 205, 225, 225, 225

5x185
5x205
5x225
5x235
5x235

155/165/175/185/155 - still need lots of work.

CFWU x 3

55/60/65/70/65

1 mile swim

squats: 5x 100kg, 4x5x 110kg.
form getting better. weight on the heels, back straight, going all the way down.
What a difference with doing BB squats!
Did superset with muscle-ups, 1 set sq, 1 mu
extra: handstand on 1 arm practise. not there yet but getting better.
have fun, Johan

5x5x90 kg, smith machine, alas

157/167/172/167/167

23/M/6'0"/165#

165#
185#
195#
205#
215#

19/M/5'9"/170#

95#
145#
165#
175#
175#

First CrossFit Log

183lbs

200
220
270
290
300

Used every weight available.

5x185,5x195,5x205,5x215,5x225

Scott
5x135x3,5x115x2

BRANDY:female
BWT:186
45x5 to get the feel of it
75
95
115
135
145 I should have start at 115 as my begining weight or higher. Did not start getting hard until 135. So I went on a 10 mile bike ride.

Awesome!

My max weight is 80 kg. for one rep! Can't wait to see my max next time:

In kilos:
5 x 40
5 x 50
5 x 60
5 x 70
5 x 70

Hello everyone!

Weight in KG:

60x5
80x5
90x5
90x5(started getting shaky)
80x5

London Crossfitter!

135,155,165,175 (not great form), 180 (1/2 squats)

225,275,295,300,275
as rx'd

5 x 5
135, 185, 205, 225, 225

5x5:
185, 205, 225, 245, 265
27 y/o M, BW 185

5x5:
135, 155, 175, 195, 205

185, 205, 225, 245 (3x - Fail), 235

32M, 157 b.w.

CFWU x 2

5x5:
225, 235, 245, 255, 275

Probably could start higher. 225 was easy, 275 was hard.

O.K. Here is true confessions of a wimpy distance runner.
Bill 46yom 179bw

2X CFWU

Back Squats:
155, 175,185, 180,170,155

I am discouraged at my lack of improvement in Squats!

5 mi run in hills
2 rds CFWU
115,135,155,175,175

did 10's
225x10x2, 245x10x2, 225x10
2min rest between

bw 172 male 34 lifted 205 pounds i think i can go heavier next time, i love crossfit

Back squat 5-5-5-5-5 reps
BWT:178
Day late. First wo since Friday due to nasty neck sprain (no CF connection).

Sets were 115, 125, 135, 145, 145. Have to start somewhere.

as rx'd
175/185/195/205/215

CFWUx3
95/105/115/125/105
Finished with 5x5 OHS 45#

205/225/235/245/255

late and pathetic loads, but at least I did it
115 lbs x 5x5

Front Squat x 5
155, 165, 170, 175, 180

Will start with more weight on first rep next time. Legs a bit sore from yesterday. Did a 22:48 3 x miler on 2/6.

As rx'ed

5 sets, 295 x 5

As rx'd

175 to 215lbs

Did this yesterday.

CFWUx3
Maj A 235,255,265,275,275
Capt E 135,135,135,135,185,185
SSgt A 225,225,235,235,245
SSgt L 135,185,205,205,215
Sgt A 135,145,155,165,185
Sgt O 135,185,185,195,205
Sgt S 135,185,205,195,205

225
245
265
285
285

First 4 sets were very good form, last was ok and seemed easier than the previous as a result. Barely got the 5th rep on round 4. 10 lbs lighter than last max, but overall better depth.

Followed with 5 singles of 135# FSC to OHS. 2 OHS on 5th FSC.

Then 15 oly bar OHS.

31 yo, 225#

225/250/275/275/285

A2A on all reps

m/39/190

wu: 135, 185, 205
225x5, 245x5, 235x5, 235x5, 235x5
practiced m ups and hspus after.

BEN

5 x 5 @ 225 recover from CT ramp test earlier same day

CFWU X 3

135 X 5
185 X 5
205 X 5
215 X 5
185 X 5

Charity-129#
Jeff-245#

stephane 29\195
150-200-220-240(f)-200

Marie 31\105
45-65-75-45-45

CFWU

5* 225, 5* 245, 5* 245, 5* 265, 5* 275. Good form. Felt good at the end.

135x10 warm up
155x5
185x5
205x5
210x5
215x5

235,245,255,265,275

Joey:
185/205/225/225/225

Paul:
185/205/225/255/275

Marcy:
45/55/55/55/55

135x10
175x5

215x5
225x5
225x5
225x5
245x2

290# as Rx'd.

first time with 5x5 back squats

95-115-115-125-135

felt like i could have done a bit more, but now i know where to start for next time.
did the muscle-up WOD right after this. not fun.

135
225
275
275
295

(done 2/7/07)
5x185,195,205,215,225
Lower back still tight from yesterday's WOD. Would've gone heavier otherwise.

As rx'd.
110-140-160-175-185,
First set was too light (should have started with 135).
By the last set, my legs felt like I could have done about 25-30 more pounds but my back was warning otherwise.

135,155,165,170,175

145,145,145,145,145.

21yom,155lbs
5@205
5@225
5@245
5@260
5@270

TSCHANZY 44YOM 170LBS

ON 2/8/07 AFTER JACKIE

5 X 135
5 X 185
5 X 205
5 X 225
5 X 235

1. Oly Squats
50x 5
100x 5
140x 5
190x 5
230x 5
280x 5
320x 5
(Last time 315x 5)

2. Standing OH Press
130x 5
145x 5
160x 5
175x 5
190x 5- PR!

3. OH Shrugs (Snatch Grip)
135x 12
135x 12

4. Isometric Neck Holds
Blue Band 1:00 holdsx 4 ways

Will have to try and stretch later.

Olivia:
100-105-110-115-120 (have done 125 before)

185
205
215
225
245x6

took it easy with weight in lieu of a rest day. thought my previous max was 235 when it was actually 275.

wu - 5 set volleyball match
12 @ 45 lbs
7 @ 135 lbs

5x5@185lbs

Try 205lbs next time.

bw 150#
185,195,205,205,195

ok 63" bw `53

cfwu x3

5x 225
5x 265
5x 275
5x 265 x2

2 minutes rest between sets

age 35
bw 186

225, 275, 255, 245, 225

Legs weak from yesterdays Fran
185/225/275/315 last set only up to the fourth rep was good
BP 5x3
PU 21/15/9/6/3

Following wall ball, lunge, towel pu WOD.

Legs felt it.

5x135# wu
5x135# wu
5x165#
5x185#
5x205# (pr for 5x bk sqt, barely parallel on 4-5)
5x195#
5x205# (good depth all reps)

BW 59kg

no squat rack or racks of any kind, so front squats...

20, 24.8, 30, 34.8, 34.8kg

CFw/u
155,165,165,175,185.

Thanks Coach and Lauren.

Knee still sore so did 5 rounds max reps bwbp and pu
6-19
7-14
6-11
5-8
4-8

3 X CFWU @ 15 reps

135 X 10 extra warm up
245 X 5
275 X 5
295 X 5
295 X 5
265 X 5
135 X 10 cool down
5 min on treadmill cool down

Thanks CrossFit!

Squat Cleans for warm up
Limited by access to weight

65x5x5x5x5x5

done after jackie
135
155
175
195
205

39 205
135
225
225
225
205
tried to go for depth...back a little sore this morning.

225,235,245,255,265

Vincent 18/225/M
265/295/315/331/353

Rob 18/248/M
265/295/315/315/315

Dad 38/235/M
315/331/331/353/373

m 34 bw 165

warmed up with a yoga and stretch class

6 sets. each 225 lbs. 5 reps.

really tried to get low and deep, but flexibility is limiting my getting to parallel or deeper than about 80 degrees.

44, 5'11", 203lbs
225, 235, 245(3), 235(3), 225(3) 225(3)

not sure why i tired so quickly on these and didn't feel like i could get the 5 reps as i dropped back down. 3 reps at 245 didn't necessarily surprise me, or even 3 reps at the 2nd 235, but only 3 reps at 225 shocked me. did an extra set after resting a bit and still didn't feel like i could get all 5 reps.

CFWU 3X15
w/muscle-up and HSPU practice
A2A: as deep as flexibility allows w/ heels on floor
135*5
185*5
225*5*5

little dip forward on rep #24, mid-rep
focus on: ROM A2A, constant tension on lumbar
NOTE: focus on heel drive

As rx'd
225/275/315 last rep was only to parralel/335 only 2 deep ones/ 275 In btwn set PU and leg raises.

135x5
225x5
245x5
250x5
225x5

195lb/33m

155x5
175x5
185x5
205x5
225x5 (PR for 5 reps)

5 each
280/295/305/315/295 (315 with last rep spotted)

m/ 30/ 6-2/ 245

135x 5
185x 5
225x 5
275x 5
315x 3- 1 better than last time at 315 so I'm making progress.