Grog like back squats. Arrrrrrrrr!

Thank you God! I mean...Coach. Serious leg week huh?

Sweet!! So this is max effort stuff right? I sure hope so!!

whats up crossfit-nation?? im new to the program; still trying to master the warmup before I even attempt the WOD's.

my question to all of you is, How long did it take for all of you to start noticing results on the crossfit program? ive been doing the warmup for about a week now 3days on and 1day off and I feel better doing just the warmup than I do with my old bodybuilding split.

#4 Kharts

About two weeks I started to "feel" better. In a month I started to notice gains in strength, agility, stamina, etc. I visibly noticed results in about the same time. I have also been supplementing the CrossFit WOD with cardio every morning. Though my weight has stayed the same, my body compostition has changed dramatically in the three months I have been doing CrossFit. I can't say enough for CrossFit.

QA4, Afghanistan

Warmed up with some samson stretches, overhead and air squats. and 6 rounds of Bas' Thai Boxing workout on the bag.

Kgs - 40/45/50/55/60/65/65 + bar (20kg?)
Pnds - 90/100/110/120/130/145/145 + bar (45pnds)

The 6th set I barely went halfway down I think. My knees were giving me grief from the very beginning, mostly over the top of my left knee. Seemed just as bad no matter what weight I was using, so I kept loading. Bloody annoying, and I'll say it's the reason why my numbers are so small...

Oh mercy, this is definately just about my pace for today. I just wouldn't have the juice left for another metabolic barrage.

Will try to do "very lite weighted squats due persistant back trouble,Have to see my ortho doc on thurs about it.If I can't manage to do todays WOD I will just try to run the 10k from last week.

Alright, I had to work overtime and slept in today...who wan, Frank or Renzo. If you don't want to spoil it for others, just hover over someones name for their e-mail address. I gotta know!

spoiler (a little) coming...don't read further.

The fight ended in a DQ under some interesting conditions with renzo getting the win. It was a good fight til then with Renzo getting good takedowns and position on frank and frank pretty much controlling the standup (no real surprise there). Good to see Frank in the ring again. Happy that someone besides only the UFC is doing this.

I was wondering if anyone has any suggestions for improving hip and hamstring flexibility? My hips are bad inflexible, as an example I can only low kick. I want to work on this so if you have any ideas of how to improve flexibility, or specific stretchs that seem to work better, I'm all ears. Thanks

topped out at 315 lbs.

CFWU (10), WOD as rx'd, 135-185-225-225-225-235-245lb...handstand practice...

weight in pounds
175
185
190
195
200
205
210pr

Great Day!
2 x CFWU
10 x 135# WU
1 x 3 x 315
6 x 3 x 405
10 x 135# "Cool down"

All work sets performed as box squats. Worked with the power rings after the squats.

BW 78.5Kg

90,120,120,90,110,110,115

There were also a bunch of failed sets where I got greedy.

Mom- Don't be afraid to take an extra rest day or sub as you mentioned. Just take it easy either way. Don't be a tough girl. ;)

Team Greenberry Farm did 5x5.

Doug: 255/295/305/295/295
Alex: 255/295/305/295/295
Madelyn (12): 85/95/95/95/85
Spencer (8): 20/25/35/35/35

#11 Brian

A2A squats and deadlifts have done wonders for my flexibility... oly lifts and squats are all about hip strength (there is never a day where I say... wow, my hips are really refreshed and pain free!)

I've only been doing the samson stretch and crossfit for the last few months, and i'm a lot more flexible.

Flexibility is the amount of force you can apply throughout the range of motion... so proper form and progressive overload will do the trick.

cfwu x 3

no squat racks had to sub fronts (got bar to back on third set but tweaked my neck)

95 x 5 fs
115 x 5 fs
135 x 6 bs
135 x 5 fs
145 x 3 fs
155 x 3 fs
135 x 5 fs

bw-200

wu
10xpullups, ringdips, knees to elbows, goodmornings, overhead squats and sampson stretch
135#x5 back squat
185#x5 back squat

wod
205#x3
205#x3
215#x3-old personal record
225#x3-new pr
235#x3-newer pr
235#x3-
245#x3-newest pr

extra
135#x12-max reps of slow a to a back squats

Thanks for the program Coach!

MC

Male 40 / 6' / 187 lbs.

3 x 95#
3 x 115#
3 x 135#
3 x 155#
3 x 165#
3 x 170#
3 x 155#

wu: 4x2 (pullups & dips +25#) & OHS 65#, 65, 75, 80
wod: 7x3 BS 135#, 155, 175, 185, 195, 200, 205

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

10x135
3x225
3x245
3x255
3x260
3x260
3x245
3x225

QA4, Afghanistan

Bill C- 46yom, 179bw, 73in
Still a complete wuss with squats. Stopped into the gym with ACUs on to get this knocked out.
CFWU X 2

185 X 5
205 X 4
225 X 4 (not getting down as low)
Guy next to me squatting 550, Came over to give me some coaching and it turned into a squat clinic.
Back down to 185 X 5
Then down to 135 for form
135 X 8
135 X 8
135 X 8
135 X 8

Called it a day. Need to keep back straighter and eyes up. Breathing tips for slow exhale on the up.

Hey, before "Squat Guy" started coaching me, I did 3 reps at 235 but awful form.

Great workout
CF WU X 3
255, 255, 265, 275, 285, 295, 315

power ring work. Its great to see people try and figure out what the hell we are doing.
Thanks crossfit....

M39/173#

135, 225, 245, 245, 245, 225

WU
1/2 mi walk on treadmill
oly bar BS x 10
95# BS x 10
135# BS x10
WOD
185/205/225/235/225/225 (hamstring tight from 070210)

44/175
10 x bar
5 x 60kg
3 x 80, 100, 110, 120, 125 and 127.5kg
8 x 90 and 6 x 60kg.

Thought I would post this, as most crossfitters would certainly get a kick out of it. As myself and two buddies are doing the WOD from yesterday the woman that teaches some classes at the gym came up to us and asked, "Why are you guys doing this to yourself?" to this I gave a quick laugh and walked away.

Thanks Crossfit!

Off to the gym for today's workout. Today's question will certainly center around, "Why are you going so low,"

cfwux3rds ohs,dips,situps,back ext, pushups 15reps

back squat all sets 3 reps
135/185/225/255/275/295/315/335/350 (new pr +5)

225x6 (form)

Dwight #31
I was greeted at the gym ystd with: "so, gonna kick your own a$$ again today?" Took it as a compliment, chuckled, and got started...

as rx'd 335

Question: Forgive me for asking a silly question but I am new to all of this. I am a 41 year old female, 5'5" 128lbs.(I am also trying to get down to my pre-baby weight of 115 to 120lbs) I am a former Ballet dancer, I am a avid skydiver, avid hiker and very outdoor minded. I found Crossfit in January and have been trying to do the workout of the day on a regular basis. I always start with the cross fit warm up, (jumping pull ups, since I can't achieve a full pull up yet). My question is this. I have two small children so I manage to do the workout of the day about 4 sometimes 5 days a week, depending on the kid’s schedule. If they are home I have no time to workout since I can't take them along to my gym. I am active on the days off, with gardening, skydiving and hiking, so in no way am I a couch potato. Is 4 to 5 times a week, taking weekends off, good enough to get fit with Crossfit? In addition to the workout of the day, I still do my own stretching and 10 minutes of crunches. Any comments or advice would be appreciated.

have been trackin crossfit for a year. this is my first WOD performance.
age:30, male
body weight:180 lbs.

warmup with 135 x10
225/265/275/295/315/295
whew! been a while since i did low rep squats!

lil pipe bw:167
185/205/225/235/245/255/260(barely got this..3-rep pr)

M/30/191

Row 1000m warmup
CFWUx2

Alternated
BS, Press, weighted Pull (all 3x7)

BS: 245
Press: 145 (dropped to 135 for last 2 rounds)
Pull: +75

meant all 7x3

135, 155, 165, 175, 185, 190, 195

#35 Lysa
all you can give is all you have. 4-5 days a week is plenty to acheive astounding results. Work hard every routine and don't waste an ounce. Enjoy every rep and every minute that you're pushing and pulling yourself and that weight around.

135, 225, 245, 245, 265, 265, 275

me: 205,215,215,215,215,215,215
Michelle: 75,75,80,80,80,80,80

We worked on box jumps after the WOD. First time M has done any plyometric work.

Age: 26
Height: 5'7"
Weight: 155

Squats:
225, 225, 225, 225, 205, 205, 205

In retrospect I should have started at 205, but there were some guys curling in squat rack next to me and it really made me angry.

205 x 3 x 3
215 x 3 x 1
225 x 3 x 1
235 x 3 x 2
BW 165

135
185
235
245
255
255
255

Did 5 bench jumps between sets; ended with 1000m row

135-155-175-185-195-205-215pr

185/205/225/235/245/255/265

Didn't get all the way down, but was in control. Probably could have done more.

CFWU
135x5

135,155(2+f),135,145,145,155,155

all A2A with good form (I think because nothing hurts except muscle) Very weak at bottom. Still new enough that imbalance and form are probably holding me back significantly.

Will do this tomorrow morning. Cold should be gone by then.

So guys I have been doing Crossfit for about a month and like everyone my increase is amazing, but Ive looked around and havent found any info, so I thought maybe I would ask my question here! Has anyone since starting Crossfit, known of anyone who has used Crossfit to build themselves up to go through the US Navy Seals training pipe? This is my goal and would apprecitate any feed back anyone may have. If you have major info please email it too (cci922@msn.com)

low-bar back squat:
225/235/245/255/260/265/245 x3

hips were rising faster than shoulders on a couple of later reps

26/6'6"/180 lb
Sore from 10k yesterday

First, Saturday's WOD:
32 min (subbed 25 towel pull-ups and dumbbell swings)

Back Squat (7 sets of 3)
45x10, 135x8
185-205-225-225-225-225-225
135x10

Some ME Thrusters

5*135lb
5*155lb
4*175lb
3*175lb
2F*175lb

Will make this my consistent sub for ME back squats. They will definitely benefit from some extra work.

Cheers, kempie

Oi! Gina! Looking good girl!

135-175-195-215-225-235-245(f)

27yo 200lbs

CFWUx3 and 5min row

225/275/295/315/325/295/295
no records set but i impressed a small child!

then,
40lb single-arm d-bell snatches x 100
5:55min

2500m row

tiring, but had to make up for pitiful 10k

M / 37 / 185

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

Start at 240 next time....

Resting my foot today. Maybe get this one tomorrow.

Kate

no weights, pistols on Bosu ball, wobbly

very hard three days on the legs!

60,65,70,75,75,75,75 kg

Same as 20th of Dec. so no improvement. Wonder what I might be doing wrong....

147/157/162/167/167/167/167

45 y/o male
156.6 lbs
173/182/187/199/204/209/219/221
added the 8th to get closer to true 3rm
pre WOD - amrap ring dips 60 sec btw (9,13,9)
post WOD - tabata push ups
18,10,10,10,5,5,4,6
I'd have to check the last time we did 3rm backk squats but recall I finished at 197
lifting shoes are really helping with the position on the squat and the drive out of the bottom.

275x3x2, 365x3x5
added PCLs, 95, 115, 135, 185, 225

BW 152.25
135/145/155/165/170/175/185

#48, good numbers but I'd worry about getting down all the way as opposed to adding more weight.
It will give you a true reading on the CFT day.

47/165
165
185
205
225
245 (Beltless, wrapless PR)
255 "
225

Id appreciate if I could talk to someone who has been doing crossfit for an extended period of time. My email is KHockey9187@aol.com . It would be nice to speak to someone in a more one on one way. Please get back to me when you can!

M/20 yrs/5'11"/160

135
155
165
175
175
155
155

M/46yo 165#'s
135x7
185x5
205x3
225x3
235x3
235x3
235x3
225x3
225x3

Did yesterday's WOD first (26:01 with subs - posted on yesterday's comments)

Then did 7x3 back squats:
95-105-115-125-115-105-95

Legs were sore from 10k (which I did yesterday).
I was a day behind all week due to traveling last weekend (drove straight from Texas to Michigan, so no hotel gyms to do the wod), flew back to Texas Monday night and have been playing catch up since. Back on track tomorrow (rest day!).

Bwt 110
CFWU x 3
60, 70, 80, 90, 100, 110, 100
Exceeded my personal best by 20#

Jeff-280#

25yoa 185#

7X3 Backsquat

225,245,275,295,315,315,275

315 =
all other sets a2a

135/205/225/235/245/255/205

#35 Lysa-
Don't know if it's an option or not for you, but building a gym at home was the best move I ever made. Cost me less than $1000 and can go in your garage, a room, or outside (I've had mine in all three). I am in a similar situation as you with long days at work and a family with small kids at home. After a couple years with Crossfit I'm also in the best shape of my life, I don't live at the gym, and I have plenty of time for my family. Crossfit even provides instructions on building a home gym. If you can, I'd highly reccomend it. Best money I ever spent.

275 X 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

front squats: 3x95, 135, 165: back squats: 3x135,165,185,205; ohs:3x65,85,95. Some musclehead was hogging the squat rack; he'd do a set, then talk to his buddies about who knows what, maybe Newtonian physics or the lost Arnold workout, then do another set. I gave up waiting and did some front squats by racking the bar from the incline bench. Finally Lunk finished and I got some back squats in, and I figured, what the hell, let's make this a squat medley so I threw in some ohs. Decent form today; my legs are totally shot. Thanks, Coach! BW: 172, YOA:58

BW 70kg
60kg 3
70kg 3
80kg 3
85kg 3,3,3,3
1min Rest
Good form

done right after yesterdays

7x3 back squats
175,185,185,195,195,185,175
form began to decline on set 5, hips rising faster than shoulders. Got it back on 6

280#'s/43 yom

BS 7x3: 1x3@363#, 6x3@383#

done after tues wod
135
165
185
205
225
225
230

As rx'ed

225
275
280
285
295
295
295

225 295 295 285 285 275 275. Kind of disappointed in these numbers, since I did 3 sets of 5 on last weeks back squat day. Oh well, Semper Fi...

21/m/155#
As rx'd:

185
205
225
245
265
285
305

BW: 170
All sets of 3
225/245/265/275/295/315/315

23/m/170
As rx'd:

185
205
225
235
245
255
260

bwt-145
cfwux3

135
185
205
205
215
225
225

sub'd OHSquats
165*3*8

110 130 150 160 170 180 200

225,235,245,250,255,260,265

Maybe could have kept going but form was breaking down and I still have a fear (from previous experience) of injury for squats. I've tweaked many a hammie, put out a back or two and hurt a knee enough times to know when to pack it in, though. Came out uninjured today and rewarded myself with a huuuuge steam.

Max ring dips pre and tabata push ups post.
Started doing partial rack deads after squats but didn't do much.

Where the hell IS everyone today?

as rx'ed:
185
205
225
245
275

CFWUx3

BW 128

115/125/135/145/135/135/135

Current 1RM 165; previous 3rm 135--failed at 145 in dec. Finished up w/ a 18mi bike ride w/ boyfriend...beautiful sunny day in Bishop!

Back Squats

10x 135#,5x185#,2x205#
3x3x235#,form faltered, 4x3x225#

then

Bench

10x135#
7x3x185#

28 y/o 170 lb 5’10” approx 11% bf CFWU x 3, subbed 9 ring dips per round. Back squat: 45lbs x 10, 65lbs x 5, 95lbs x 5.

Back Squat
135lbs x 3
145lbs x 3
155lbs x 3
165lbs x 3
175lbs x 3
185lbs x 3-3

3 minutes rest per set, all squats A2A.
Form got a little sloppy on 185lbs.

as rx'd in #s

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

M/49/195

M/33/5'9"/179#/CFT=830
As Rx'd 185.205.235.255.255.265.275
Took it easy because legs are still feeling every inch of the 14 muddy/snowy/icy trail miles I put in yesterday to prepare for the www.bataanmarch.com. Are you in again this year Brandon Smith?

Squats have been give'n it to me lately. I need to work harder I guess.
135
155
185
195
195
205
225

241,251,261,271,281,286,291(2)
bwt-165

pre-amrap ring dips, 60 sec b/t sets - 23,13,11
post-tabata push ups-10

did OPT female fitness challenge instead.

3 events:
1000 m row - 4:16 (note to self for future, could have went harder on the first 500 m)

30 squats
30 5 kg wall ball
30 push up's
30 bw deadlifts (146 lbs)
6:52

jumping pull up's from 7" box) for 7 minutes, total: 36

was pretty happy with my performance as i scored overall 5th place (which is good since the top 4 females are in impecible shape).

as rx'd

220,225,230,235,225,230,235

weak, but getting better....

M/26/180
CFWUx3
WOD as Rx'd:

1x3@255
1x3@275
1x3@295
1x3@305
1x2+@305
1x1@315
1x3@285

Bwt: 135

185
225
245
265
265
265
225

Felt super weak today. I think my hips are shot from the 10k and the db swings yesterday.

wu- row

Back Squats-
135x5
185
205
225
235
235x2
225

Front squat 135x5
squat clean 135x5

225x3x3 Form started to get crappy.
Reduced to 205x3x4.

205-205-205-205-205-205-205

Mark
155, 165, 175, 185, 190, 195, 200

CFWUx2, and handstand practice
WOD as rx'd
225
275
295
305
315
315
320, 20:30
Have squatted more before, but since crossfitting, much better form and technique and getting deeper. Thanx Crossfit!

big pipe: felt a little weak, but happy numbers: 225, 225, 245, 265, 275, 295, 295

155/165/165/175/185/195/205
Had to go very conservative due to badly inflamed back; ended up better than I expected, although I'm paying for it now. Nothing like cozying up to a nice big ice pack..

49/195/6-4

135-185-225-245-265, not deep enough.
135-155-175-185, low as I can go.

Good job OPT Mommy!

m 36 185#
Cross-fitting for almost 4 months now. Awesome.
Basement workout.
2x10 WU 120\ 170\225\245\265\265\275\275\275.

CFU
225,235,240,245,250,255,260

201/43

135.225.295.350.350.350.300

m/36/180#

225/225/225/235/245/245/225

Kept pretty good form throughout. Probably could have gone a little heavier with spotter.

29/M/6'1" 174#

CFWUx3
10x 135#

185,205,225,225,225,235,245

No weights today.
Subbed 7 sets of 3 one leg squats.
All reps from seated position on floor.

age-40
bwt-211#
5x135
3x225
3x275
3x315x5 sets.

No smith machine this time:
195, 215, 235, 235, 235, 255, 265- next time start at 235;

Ms. McC: 95# all seven sets- first time squatting in awhile.

I get her to drinkin' the CF kool-aid. . .

had minor surgery at the podiatrists so rowed 5000m on the C2

Rucked 9 miles in 2hours 20min at quabbin resevoir, up to observatory and back twice.

38yoM 155#

I'm new to full-squats - been doing half squats until CF, so went lighter than RX'd

CFWU x 3
Front Squat 5x5 weights in pounds
45 x 10
135 x 10
185 x 8
205 x 5 (x5)

Could have added weight - need to ditch the running shoes for some solid soles.

CFWUx3

Focused on ROM and found I am not where I thought I was. Had to fight for these reps at 225...

0x285 Fail
0x275 Fail
7x3x225

41 YOM 6'1" 200
CFWU
202.5-3
212.5-3
222.5-3
227.5-3
252.5-3
257.5-3
272.5-3

31/ 185

185
205
225
245
265
275
285

I felt good! I think my pr for one rep is 289. I definitely see that being surpased. I did 3 of each of these weights and felt like I had more. The gym was closing though.

Back Squat 3-3-3-3-3-3-3 reps
BWT: 179
125, 135, 145, 155, 160, 160

Left off one set to run to pick up kids. Warmup now includes OH squats with stick. Can now do these with good form due to pretending that I'm "pulling the bar apart," using active shoulders.

Greetings,

King of late postings is back lololo...

We are down to the lone mouskateer with the other 2 on injury reserve and the other tending to twins Yikes (thats a whole nother WOD)

41 yr M 255lb

BS 5 X 365lb 2 X 415lb

Still focused on cardio for the large fella... not my favourite subject but I'll grow to love it!

Cheers from the sunny North,
Mark

225-275-295-315-335-355-225x10

then

Shoulder Press (7x3): 95-115-125-135x1-115-115-125(x2)-95x10

185/235/245/245/245/245/255

After playing volleyball for 3 hours...
Decided to go a little easy

135x3,185x3,195x3,195x3,205x3,205x3,215x3,215x3 went a little light because back still healing. Went low and felt good.

135/185/225/275/315/335/335/335

DID WOD WITH LITE WEIGHTS 30LBS DUE TO LOWER BACK TROUBLE, ALSO DID A 5K FOR GOOD MEASURE IN 34:00

D.J NOT A TOUGH GIRL "BUT I AM ONE PERSISTANT WOMAN!I TOOK IT EASY TODAY AND FELT BETTER FOR MY EFFORTS.I HAVE TAKEN REST DAYS BUT MY BACK IS ALWAYS GOING TO BE A PAIN SO I AM SEEKING HELP TO KEEP LIMBER AND PAIN FREE.HAVE STARTED ACCUPUNTURE AND IT HELPS AS WELL.IO WILL HAVE ANOTHER CUP KOOL AID PLEASE!!!MOM

3xcfwu

BS 7x3 {155/175/195/205(2)/215(2)/225(2)/235(2)}

worked on going deeper w/mixed results

Love Heavy Days
225x1, 275x1, 315x5

135-185-225-245-275-295-305

26M/197#
cfwu x 3 (10 pullups, 15 everything else)

135x8 185x6 225x3 245x3 265x3 275x3 225x3 225x3 225x3

33m/180#/6'/CF33

12rep CFWUx3

Squats - 3 reps of 225,235,245,255,265,255,245

I think I can beat 265 but wanted to focus on form, hence I dropped back to 255,245 at the end. Still trying to find my best foot/toe positioning. Gonna go read up on it.

Late post because I'm on the road out of Iraq!!!

1 x 135
1 x 185
5 x 205

followed up with some calves, pushups and oblique leg raises

back and hammies are sore

-CFWU 2x10 - still working on kipping
-WOD: warmed up w/ the bar
135-155-175-195-205-210(f2)-185

225x3(x7)

Age 51/BW 240#
Squats 7 x 3 all at 185# (worked on getting as deep as possible).

275
275
285
295
305
305
315

Cold almost gone.
60kg/70kg/70kg/70kg/70kg/60kgx6
2 min rests

snatch balance practice after for the first time. they are fun.
BW 65kg

27M / 170

115
135
155
165
175
180

Though 180 is pathetic compared to most of the folks here, but I'm excited every time I get a PR. I started CF back in early DEC, with no prior lifting experience (I was a runner). My squat was 115 then. Can't complain about 65 pounds of improvement in two months.

Needed to keep the weights down due to a tricky back.

7/3 225# Deep

115
125
130
135
140x2, failed on third
135
130

225
275
295
315
325
335 (pr)
225

all to dynamax ball

age: 41
bw: 164

CFWUx3

135x12
225x3
245x3
255x3
265x3
275x3
285x3
185x10

first real set of back squats since sacroiliac joint rehab

Warmup:
400m run
Burgener WU w/dowel + 45# bar
OHS 10x45#
BS 5x135#

WOD:
185x3
195x3
205x3
210x3
215x3
220x3 (PR for 3 reps)
205x3 (didn't want to push my luck)

I felt great about this considering it was the first 3 WODs I'd done since taking a 2.5 week vacation. Looks like the backpacking didn't hurt my leg strength too much :)

Age 28
BW 167lbs

179x5x3

@6 ft, 165lbs, 25 yoa

42 /yom @ 160

205
215
225
230
230
235
245

#3 at 245 was almost tossed...245 was 1RM before today.

BW 168 Age 38
BS
89,139,159,179,199,219,239#

Back squat
3x315
3x325
3x335
3x335
3x345
3x315
Thanks for the support crossfit rockford
row250
10 shoulder press
10 OHS
row 250
10 press
20 0HS
row 250
10 press
30OHS weight 95lb. Fininshed with 1/2 Tabata dips, chins, and push ups

225, 245, 265, 285, 295 PR, 300 little short bar a little low on back, 305 little short bar a little low on back

M/37/175

Did a 5-mile hill interval session on the treadmill before doing the squats. Felt like I needed to really sweat first.

Squats:
set 1 - 135 (w/u)
set 2 - 185
sets 3 to 7 - 225

legs were pretty beat from the hill work:
(all at about 6 -6.5 mph)
mile 1 - 1%
mile 2 - 2%
2-2.5 - 5%
2.5-3 - 2%
3-3.5 - 8%
3.5-4 - 2%
4-4.5 - 5%
4.5-5 - 2%

Practiced towel pullups while waiting for my wife's kickboxing class to end and got incredulous reaction: overheard personal trainer stop paying attention to trainee and say "That guy was doing pullups with a towel over that steel bar(?!)" Trainee: "Really?!" It took willpower not to let on that I heard them talking... Loved it.

175/185/195/205/225/230/235

form was tough at the end

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

Back Squats

185X3
205X3
215X3
225X3
205X3
205X3
215X3

Day late.

38M/184

3x100kg (220#)
3x100kg (220#)
3x100kg (220#)
3x110kg (242#)
3x110kg (242#)

Followed up by FS and OHS practice.

Sam

Age 34:
BW 146#

185#
190#
195#
200#
190#
185#

225-245-270-285-295-305-305
30 situps (not crunches!)
2000m rowing in 8:13

38 YOM 193lbs.

Did 5 sets of 5 (last weeks' workout, I know, but my wife has been sick)

225 x 5
245 x 5
255 x 5
265 x 5
275 x 5

Westside stance, all the way down, hips well below knees, 3-4 minutes between sets. last set was heavy.

M/30/195

Been sick for last week and a half. Got back into it with this modifed WOD and then some...

Warm-Up: easy 1 km row

Squat 5x5 - 135, 185, 205, 225, 225(4)
Incline Bench 5x5 - 135, 155, 175, 175, 185(4)
Seated Row 5x5 - 185, 205, 225, 230, 245

Dips - 3x15
Pull-Ups (strict) - 3xMax (11, 7, 6)
Core work

M/44/225/6'1"

225 x 3
275 x 3
305 x 3
315 x 3
225 x 8

Jeff-280#
Charity-155#

what does the 3-3-3-3-3-3-3 reps mean?

225
7 sets x 10

two days behind on this workout

315x3
405x3
415x3
415x3
405x2
385x3
385x3

225 x 3 x5 i'm one day behind
juan

33 / 228#

225 / 230 / 235 / 240 / 245 / 250 / 255

34 year old male, 511, 190

CFWUx3

225/ 225/ 225/ 245/ 245/ 265/ 275

90 seconds rest between sets; A2A

Down to about 10 hours of sleep in three days due to late hours at my bouncing job and 16 ambulance calls Sunday. No workout last two days except for 50 gallon trash cans filled with beer bottles into the dumpster and lifting huge patients all day. Americans are way too fat!

185
205
225
245 (PR)
275 (New PR)

Thanks, Coach...CF total #'s should be way up next time...

7 x 125

275/ 305/ 315/ 325/ 335/ 325/ 315

CFWU x 3

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

i forgot eddie:95 lb juan + CFWU

221
221
221
221
241
261
261

could not max, did not have spotter or a decent squat rack. new rack should come this week.

45yom/179

sets were 44(10)-133(5)-177-199-221(1)-199-204-199-199-133(8). I found were I break. Sets from 177 thru to 199 for the WOD. Got more to do.

First time for freeweight back squats so wanted to concentrate on proper form.

7 x 3 x 95lb.

Felt like I could've done about 40-50lb more and still maintained good form, so will work for that next back squat workout.

35/M/215#
Rugby practice has started so I am struggling to figure out the best way to keep on CrossFit. Biggest issue is that I have done little lateral movement training..however, CF has totally prepared me for the season. Great stuff!
CFWUx2
145#x3,225x3,275x3,255x3x4
form started to crap out a bit at 275 so backed off to get a2a.
Doc

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

Warm-up Sets
5 x 95#
5 x 95#
3 x 115#
2 x 135#
1 x 155#

Work Sets
3 x 165#
3 x 165#
3 x 170#
3 x 170#
3 x 175# (didn't fail, but felt unstable on #3)
3 x 135#
3 x 135#

Previous 1RM on back squat was 165#, so I'd say this is an improvement.

weight very sad
still coming back from knee surgery
working on DEEP!
135x3
185x3
205x3( too shallow!)
95x3 deep!
135x3 deep!
185x1 (F) deep!
155x3 deep!

265,285,309,319,329,334,339X2

3 rounds cfwu
225x3 (warm up)
245x3
255x3
265x3
275x3
285x3
295x3
305x3

CFWU 3x15
165/195/235/265/265/270/275

135/140/140/145/150/155/160

185/225/275/285/*295*/275/275

up to 185. Weight was low, but ROM was good

Mike Donnelly

155 for sets

135, 155, 175, 195, 205, 215, 2259(pr)

actually, i meant 225, not 2259... though i wouldn't mind that either.

JOEY:
225/225/225/225/245/255/265

PAUL:
225/225/225/245/255/265/265

ANDREA:
95/115/115/115/115/125/135
last set only 2...made up 1rep afterward

MARCY:
55/55/65/65/65/65/65

first time 3x7 back squats -

BW - 156

125/145/150/155/160/165/170(pr)

worked up to 135- but was able to do 10 reps of 135 (first time). Chickened out on going up in weight, now I regret it.

29/185

135/225/225/225/225/225/225

(done 2/13/07 immediately after "Jackie" from 2/7/07)
3x225,235,245,250,245,235,225
All reps below parallel and strong. Probably a little fatigued from Jackie.

BW=150. Started at 135 and worked up to 220. Mostly in 20# additions until 215.

-D.

BW 59kg

Front Squat (no squat rack or any racks)
20, 24.8, 30, 34.8, 37, 40, 44.8kg

175-185-190-200-210-215-225

rx'd.

155, 165, 175, 185, 195, 195, 195

rx'd last set at 315lbs

Ben
29/173

=============
185 x 3
225 x 3
245 x 3
265 x 3
255 x 3
255 x 3
255 x 3
=============

135 x 10
185 x 10
225 x 10
245 x 8
275 x 8
275 x 4
295 x 3

BRANDY:female
BWT:185
95,105,115,125,135,145,165
Once again I could have done more. Next time I will start out with even higher wieght, also go up by 10 instead of 5.

Just 5 sets, 3 reps per
225
275
295
315
315

185 x 3
195 x 3
205 x 3
210 x 3
215 x 3
220 x 3
220 x 3

Warm up was jog from house to the gym, 24 minutes

3 Mile Training Run
23:38
Then WOD
185 X 3
185 X 3
190 X 3
195 X 3
195 X 3
195 X 3
205 X 3

245 X 3
265 X 3
275 X 3
285 X 3
295 X 3
305 X 3
305 X 3

3x135
3x185
3x205
1x225 (PR), F
2x205, F
1x205, F

I took the hint and packed it in for the day.

Max rep dips (10)
Max rep pullups (7)
3x15 second L sits

TSCHANZY 44YOM 5'9" 170 LBS

135 X 3
225 X 3
225 X 3
225 X 3
225 x 3
225 X 3
225 X 3

4455 LBS TOTAL WEIGHT

135/155/175/195/205/225/245

CFWU. BW 185#.

225, 245, 265, 275, 275, 295, 315.

135/135/145/145/155/155/155

WODS are a few days out of order for me- today was the first opportunity for squat rack and no time constraints. Ain't leave terrible!
WU- 1 mi elliptical @lvl 10; CFWUx3
Empty barbell x 6 for form warmup.
Then, each x3:
95/115/135/155/185/205/205
Last round stayed @ 205- struggling for form.

Still had some fuel in the tank, so then did 15 25lb barbell TGU; 20/10 35lb dumbbell swing.

Then came back to hear my sisters chide me for doing squats so heavy, telling me I'll hurt my knees. I smiled and just thanked them for their concern- felt too good to argue!

2/13/07
m/39/190ish
wu: 135x5, 185x6
225x3, 245, 265, 275, 275, 275, 275. Sets good form ; much better than past, deeper.

did this on 2/16 AM

subbed box squats

7x3
225

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

Box squats all sets 225.

145lbs/30yoa

date: 2-16-07

225x3
245x3
265x3
275x3
285x3
225x3
225x3

All at "competition depth" (my favorite two words)

Felt good, even after yesterday's 3 Bars of Death.

29yo, M, 5'-9", 195 lbs.

Back Squat / Pull Ups
135 lbs. x 10
135 lbs. x 10 / 8
225 lbs. x 5 / 8
275 lbs. x 3
275 lbs. x 3 / 8
275 lbs. x 2 / 8
275 lbs. x 1
245 lbs. x 3
245 lbs. x 3 / 8
205 lbs. x 6

135 lb. Squat / 65 lb. BB Lunge / 360 lb. Leg Press
20 / 20 / 20
20 / 20 / 20
20 / 20 / 20 (this burns)

Stiff-legged Deadlifts (on 8" box)
135 lbs. x 10
135 lbs. x 10
135 lbs. x 10

WU with OHS
45 x 10
65 x 8

then:
205 x 3
225 x 3
235 x 3
240 x 3
240 x 3
240 x 3
230 x 3
230 x 3

185
225
275x2
245
245
255x1
245

135 X 3
145 X 3
165 X 3
185 X 3
165 X 3
165 X 3
155 X 3

39 yo 205
used a squat box, full range to below parallel. Best form probably ever. Significantly lower weight doing it correcty
3 x 135
3 x 225
2 x 245
3 x 225
3 x 245
3 x 245
10 x 135

m/31yo/175lbs

205 x 3 x 7
p.r.??
good weight, good form. go up only 5-10 lbs next time.

m 34 bw 163

warmed up with a mat based pilates class.

7 sets. 3 reps each set. Each set 275 lbs. Good form. Hip flexors still preventing me from getting deeper. Probably about 75-80 degrees.

Vincent 18/225/M
315/331/331/353/353/353/373(1)

Dad 38/235/M
331/353/353/373/373/383/403(1)

Team Lakeland
Neil: 150,170,180,185,185,185,185
Got lower than ever before

James: 150,160,170, 150, 170, 170

72m, 72/220
away from site, did 5 x 5 sq instead
250x5
275x5
300x5
315x5
325x5

44, 5'11", 203lbs
225,245,235,225,235,225,235
thought i would be going heavier than this but it just didn't feel 'good' when i actually starting squatting. definitely getting better at keeping more upright on the way up rather than leaning over, but a couple of the 3rd reps were a bit ugly.

ON 070221

33M185

CFWU 3*15 sub HSPU*5 for dips

WU A2A: 185*3,225*3

A2A: 275*3*7

focus: lumbar, heels, chest up

finished up with some gravitron muscle-ups 200# assist on p-u phase
and windshield wipers

back sore, a little stiff as of 1000 on 070222

m/ 29 yoa/ 6'2"/ 255 lbs.

1. CFWU
Modified for 2 sets, 10 reps each movement

2. Oly Squats to a heavy bag on its side for depth
-Warm-Up Sets:
45x 3
95x 3
135x 3
-Work Sets:
185x 3
225x 3
275x 3
315x 4 setsx 3 reps. Definitely not my best showing, but after my 10-day layoff from being sick I wanted to not push it and really work on form.

3. Overhead Shrugs
225x 2 setsx 12 reps

4. Side External Shoulder Rotations
Red Bandx 2 setsx 12 reps

5. Static Stretchiing
10:00

185x3
185x3
190x3
195x3
185x3
190x3
195x3

Can't find what I did on these last time, I must have forgotten to write it down, but I don't think this was an improvement unfortunately.

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

225#
225#
245#
245#
275#
225#
225#