This is completely unrelated to anything but....I have a pair of black leathers(boots) with 4 years of polish. They need to be stripped and I do not know how to get it done. Anyone out there still spit shine that can help me out? Thanks

Mr. B reminds me of Napoleon in that pic.

Everyone keep that fire in your belly!

I believe you can use rubbing alcohol/rag to take the excess wax off, not 100% though.

Why did you post that here? I mean everybody here is very helpful but I don't think this comment page is the right place at all... Google it man! I'm sure the information in online somewhere. If somebody removes his message feel free to remove mine too, thanks.

Also, has anybody read the article on T-nation stating that dumbbell power-cleans and snatches (1 arm snatches) are the "most useless exercise(s) prescribed on the planet"? I'm not sure if non "power" DB movements are considered okay, but I don't think so. link: http://www.t-nation.com/readTopic.do?id=1470868
It's in the section "When Good Exercises Go Bad".
Thoughts?

Both of those are fine subjects for the message board; the dumbell article is already being kicked around over there.

thanks for the awesome video!

#1 two good ways are to use either hot water and it'll melt off or to use rubbing alchol on a cloth and rub it off, be careful to not burn the leather. thats what i do when i strip my low quarters

I was so pumped up to do squats tomorrow and now all I can think about is shoe polish...

Trying this again: Any ideas for improving max rep pushups simultaneously with the WODs? I'm stuck at 57, but can do sets of twenty or thirty all day...
Thanks apolloswabbie and john wopat for your PU suggestions yesterday. Anyone else out there cursing the fact that pushups are so heavily used for evals? They need something for the top heavy guys..

Hey-

Just built my bombproof pulling blocks as discribed in the CF Journal. I built both 6" and 10" blocks and added rubber matting to the tops, which was left over from my oly platform.

Plan to use the 10" block for oly cleans and snatches and the low blocks for DL assists.

AND, ... finally got my clapping pullups go'n. Sets of 5 really impressed the wrestling team tonight.

Good luck in your training,

-K

# 8 Gundy

I increased my push up power by using blocks (6-8 inches, like cinder blocks). Explode up from the ground and into the air and land on top of the blocks then explode off the blocks and land on the ground. alternate one hand on blocks to emphasize more of a one handed push up. I think increasing power can help with your muscular endurance as well.

#1, when I was in Marine boot camp, we used hot water and shaving cream to strip the boots down. Worked really well. Semper Fi

Quick question for all of the veteran CrossFitters: I've been doing the program for about 3 months and I'm about to start the Olympic Lifting seriously now that I feel like I have the form down. Since I workout in a chain-type health club, will those metal plates shatter or break if I have to bail on some of the lifts?

in case anyone wondering, this was last done on 02/11/07

just read to today in MAXIM mag that they ranked crossfit as the number one way to get in amazing shape, it was also the only one that they did not make fun of in any way.

The plates are not what I'd be concerned about. The floor and the bar would be what I'd look at. Another big consideration is what the gym policy on dropping weights is. Depending on the staff and company policy, they might not tolerate it well at all. I'm in the same situation myself, and it sucks to not be able to try heavier weights for snatches in particular. Bailing out of a snatch/OHS with the weight above your head using metal plates is a recipe for disaster unless you have state of the art floors (or grass heh).

Cornish- I'm not a veteran CF'er, (I've only been doing it for a year) but I have had to dump weights before and have dropped the big plates too. They usually leave a nasty smell in the air and sometimes chip the garage floor, but no outward damage to the plates themselves. I have no idea about the integrity of them, though. We also have a rubber mat down for where we do the lifts, hopefully your gym has some sort of matting. A while ago there was a link or listing of the best ways to bail, if you have to, you might want to check the FAQ's or the message board.

Just my $.02.

Kate

Yeah, dropping weights is typically frowned upon in chain gyms. I train at a uni gym (also my garage where i have the 20k bumpers which are too heavy for my pansy pants snatch) where I only go heavy on cleans. Then again, I am reluctant to rock the snatch because I don't have a coach and I'd hate to ingrain poor technique. Hopefully I can get a coach this summer for a reasonable price. So either get some mats in case of a bail or rock the lighter weights.

-chris

#12 Cornish: I've been asked to leave 24 hour fitness for dropping weight before, but it was only because somebody complained about the noise. I always lower weight when I can, and, while at the gym, rarely even try for a weight I know I might fail at. I can do those workouts elsewhere. 24 hour fitness can revoke your membership if other members complain about you enough.

#2, I posted my question here because many who read this board are current, or former, military and police officers.

Cornish #12
As others have mentioned, it's not really damage to the weights, but damage to the floor or bar. One of my buddies broke the collar on one of our cheap oly-bars when he bailed w/ 185 on a clean attempt.

I'm having trouble keeping the bar from moving forward on OHS. As I squat down it always moves on me. Is this a flexibility issue? Anyone have tips on improving my form? Thanks.

#1,

Shaving cream and a toothbrush with hot water is the way to go.

I seriously considered skipping todays WOD as I wsa amazingly sore from the last WOD's sprints. I haven't been this sore since the first week I started wrestling (that was worse though). Everything, my abs, around my ribs, hamstrings - everything - was immensely sore and stiff.

I thought some exercise might help loosen me up though (ART?) and it really did. I couldn't even string more than 5 pullups together in the CFWU for the first 2 rounds, but then in the 3rd it was back to reasonably easy 10 in a row.

CFWU x 3
Squats: 20kg/45pnds x 1 (3 reps)
50kg/110pnds x 6 (3 reps)

I only have an old curl bar, which always make squats fun, and because I was going easy I just did them with 50kg, but I didn't put the bar down between sets, which made me work more by the end. Still wimped a bit though...

Ellie is now hanging up her trainers as Neil is training without her. Boo hoo.

#5
Interesting article on T-Nation. Personally I am a fan of the One handed Dumbell Snatch! I did them about once a week/fortnight during Rugby season last year and felt much more explosive on the field in a contact situations (tackle/ruck/mauls/scrums etc). I did not suffer any shoulder or rotator cuff muscle damage either. I admit that I am not of the same standing as Charles Poliquin but my $0.02 says it is NOT the "most useless exercise" - In my opinion that title belongs to the "Alternate arm machine bicep curl" that people do in those commercail gyms where REAL trainers get banned from if they accidently drop their weights...
Squats tomorrow morning! Can't wait!

grundy,

I spent 10 yrs in the military and durring the PU phase of the PT test is was always stuck at around 85. Then I found a technique that worked for me after thinking about it for awhile. this will not improve your actual strength or endurance, but will (at least for me) increase the number of PU that I was able to do in 2 min for the PT test. I would do them in sets. and rest in the upper rest position between sets. I would start out with 20 PU then rest in the upper rest position for a few seconds. then do sets of 10 after that with a short rest inbetween. my pushups went from 85 to about 120 as soon as i started doing them like this.

Realise that this is only for numbers...it doesnt really make you any stronger. The key (from what i can think of) is to keep your muscles from getting pumped, wich constricts blood flow to your muscles. and to try and keep your muscles from getting even slightly tired untill towards the end of the 2min of the test. I hope this is what you are asking for.

I just started doing CrossFit on Monday with the hellacious pull-up workout. I'm active duty Marine Corps, so I'm used to pull-ups, but I cannot move my arms (specifically, the elbow region)! I am extremely sore. I've lifted weights before and gotten sore, but this is insane. Any tips on how to recover faster? I try to stretch them, but cannot fully extend my arms. Thanks.

26m/200#
cfwu x 3 (10 pullups, 15 everything else)
45x8
135x8
185x5
225x3
245x3
265x1 (failed on rep 2)
called it a day

the sprints took more out of me yesterday than i thought, and i didn't take a rest day.

Thanks Coach B!

3x65,85,115,125,135,145,155
J

I think I'm going to try to keep a more consistent weight in these type of lifts and concentrate more on form rather than going for PR's every time.

Burgener WU
45x10
135x10

185x3
205x3
205x3
205x3
205x3
205x3
205x3

Form much better and lower than last time around!

Age 28
BW 165

Did sprint WOD yesterday still a little sore.

215
220
225
225
225
225
230 For this WOD last month my 3rep max was 215.

Not a lot of weight at my house - I have only dbs. I guess that's good (I'm getting stronger) and bad (I don't have enough to really push it)

Anyway, cfwu x 3
170 x 3reps x4
170 x 5 reps x4

Sets of 20 prisioner squats between the last 4.

Next time, 1 leg squats.

Howdy,
Work
{MU (bar; regular, thumbless grip; kip}x1 and squatx20}x31.
Duation 30:00
Bdw. 84 kgs
Squats for the weekend...

225x3
275x3
295x3
315x3
315x3
335x3
335x1
315x1
225x3

I think i saw that guy in the same pose on the winners podium at the 68 summer olympics. he had a tan then.

ricky
richmond

I am speaking of the man in the picture today.

ricky
richmond

Just saw the start of the slideshow...that was enough! Mix Damian the Omen with Team America but on a fraction of the budget and an IQ of 4.

"I'll put a Jee-had on you!"

9 x 3 front squats 75 kilos
5000m row 19.32
500m row 1.36

CFWU x3

185x3
195x3
205x3
215x3
220x1(failed on 2)
210x3
215x3
220x3

115;135;155;175;185;215;225
I quit doing crossfit for several months... like 9 to be exact... have felt crappy and without any motivation.. renewed my gym membership and noticed they have since added several kettlebells, and the lighter full size olympic plates with the rubber on them.. crossfit has taken over my ymca and I am so motivated to get back in and do it!! HOOAH!

CFWUx3

Took it easy today on the Back Squats
45x10, 95x10, 135x5
185x3x7
135x10

#23 I second that. I spent yesterday doing OHS with just the bar and still have the problem with the bar rolling forward.

Anyone got anything for us?????

Still wussing out on Squats.

CFWU

Bar x 10
135 x 10
155 x 3
185 x 3
205 x 3
225 x 3
235 x 3
245 x 3

Back didn't get as tight today. I really focused on keeping the knees pushed out and sittng straight down. I'll have 315 next time around.

135 x 3
225 x 3
135 x 3 x 5

not feeling well + nagging injuries

NEED SOME HELP...
Let me start by stating that I searched previous posts and the site as best I could and came up dry. Okay, two questions:

1. I have no safe way to do back squats as I work out in my garage and do not have a rack--yet! So, are zercher (sp?) squats an acceptable substitute and if so, is there a way to figure out what weight I should use based on my back squat which I know to be 275-ish for a three rep max (I know that is not great for a guy who weights about 210 but I was born the 'anti-athlete').
2 I have a hard time with BB thrusters. Not because of the weight per se but the balance portion. my hips, like many men, lack any real flexibility. SO my question is this: should I work on stretching out the hips and hope that works (I hate to use hope as a plan) or is it safe/wise/acceptable to do them at a slower cadence and do behind-the-neck thrusters?
I am holding off on doing it either way til I get some feed back so all comments are welcome.

Thanks everybody.

M/074/216/42yoa

0630: Ran 1200m at goal pace, then 5x400m @ 98s; getting faster, stronger

1400: First date w Elizabeth, 6+06. Subbed power cleans for 'cleans.' Starting to really love the feeling after one of these when, covered with sweat, all you can do is sit/lie down and be glad I did it but am not still doing it!

...and I'm looking forward to squats on Monday to get back to a 3 day lag.

Not going to be able to get to gym due to all the roads being closed. Will get my workout shoveling snow!

26M
145lb

cfwu x 3

225 (form was terrible)
205
215
225
225
235
240

Legs still a little sore from the past few days...backed off the weight

135x10

225x5
225x5
225x5
225x5
225x5

#10

Hey Gundy,

Try this: Strength plays a large role in the number of pushups you can do, so don't neglect bench-press. Since you are maxing out at 57, do a set of 20-25 then get up and do a set of bench press, say around 95-105 pds, for as many reps as you can do. Repeat this for 4 rounds. I was once stuck around 70, now on a recent PT test I got 145 perfect form pushups in a two minute time period where I was not allowed to get out of the leaning rest(after a 500 yard swim). I attribute this to the above routine. It is going to hurt, but you wouldn't be on this web site if you did not like pain! Go get'em.

5'10, 200lbs
225x3
245x3
265x3
275x3
295x3
315 f
205x12

135
185x3
205x3

I went deeper than ever - trying to improve form. I am extraordinarily sore from the sprint WOD....

Any Aggies out there come check out the Crossfit A&M Challenge on Saturday at Thomas Park at 10am. Let me know if you need directions or questions about the competiton.
Thanks,

Dutch
www.crossfitatm.com

M/18/185

225-3
245-3
265-3
285-3
295-3
305-2 (failure)
275-3
225-3

Coach....or experienced CF'rs....please advize. I am in my 40's and have a bad lower back. An MRI from several years ago showed a blown out disc (basically gone). The nuerosurgeon said I needed a spinal fusion..mechanically....but I was not in enough pain to justify it. I have delicately worked around my low back and have avoided wieght training exercises that would hurt my back (bent over rows, deads, squats, good mornings, etc). I have just started CrossFit and that is my biggest concern...being fit isnt worth being crippled. So...here is my question...is using a smith machine going to be sooo detrimental to smaller, stabilizion muscle development that it wont be an acceptable method for doing squats, OHS...and anything else I can get done in the safety of that machine? Thanks!

43
BW 175
10 min cardio warm up
cfwu 3x (-squats)
Back Squats (on the smith machine)
135x3
155x3
185x3

205x3
225x3
245x3
265x3
275x3
295x3
305x3

CFWU then

135/185/205/215/220/225/245

185/205/225/235/255/185/185

#29 Chris,

ice the hell out of your arms and get tons of water into you! That should reduce any inflamation and get you back in action. Its basically that simple!

My take on the CP article in brief:
I think the issue with any aversion of a particular exercise is a lack of understanding of its mechanics. Frankly from what CP describes in his article the finished position sounds a lot more like that of a "power curl" than a "power clean". The former being injurious the latter being perfectly safe.

Here's the issue as I see it:
Here's a successful coach with years of experience. But this coach may not understand a movement or its mechanical properties. [Ego is a powerful thing, when you're the best and people have been telling you that for years you get to believing it, so if you're unable to teach something properly it becomes the subject matter rather than yourself which is at fault. This is a false premise!]

So he's attempted it with some athletes and they've been injured. Therefore he blames the exercise rather than his ability to properly teach the exercise. He stops teaching the exercise and tells the whole world that "This is the most useless exercise prescribed on the planet."

This particular coach has thrown the baby out with the bathwater. In fact more precisely I think he filled the bath a little to much and threw the baby right in!

My question is this: If you've got a set of heavy dumbbells laying on the floor and you have to put them overhead how are you going to get them there?

Good luck curling something that weighs as much as you do.

Sometimes life throws us situations that are less than ideal. Training for the ideal lets us participate in ideal conditions. Training intelligently for those less than ideal conditions will help us survive! Some coaches train models and football players 4 months out of the year and some of us train real people who get into real situations where their lives not just their paychecks are on the line!

Take this: Stressors are what cause you to adapt. There is a scale with which we can measure those stressors. This particular exercise involves a skill component, the greater the skill component involved the greater the stressor. It only becomes dangerous when we forget that. We get more fit as we push further and further away the threshold at which our skills breakdown! The human body is a beautiful thing, unfortunately human opinion can be a little less lovely!

Doc: 6x245, 6x255, 6x265, 3x275
XO: 15x225, 3x255, 3x265
FSO: 18x225, 3x245

Y. Zhou -- normally I dismiss most crap emanating from T-Nation (unless it's something by Dan John that has caused a firestorm by making people question their beliefs) but this was classic:

"What's better, front squats or back squats? That's a dumb debate. It's like looking at the world through a straw. Use the best tool."

Pretty much the same reason that I've flip-flopped (again) on heavy squats. They don't mesh with my goals as a climber. Snatches, snatch pulls, and snatch-grip DLs from a block are going to be my subs, because greater leg mass is not the right tool for my goals.

power rack occupied and no time to wait around - had to use Smith machine

225
265
275
285
295
305
315

Tim T,
I want you to be aware of something - Snatch Grip Deadlifts from Blocks have as much potential to increasing your leg mass as Heavy Back Squats.

Your volume, loading and caloric intake are what are most likely to cause your legs to grow..

Elevated Snatch Grip DLs are an awesome exercise, but consider that you are initiating a deadlift from a low squat, it is a very similar stimulus and extremely functional. But don't throw BSs out. Just use them more wisely. HEAVY weights with a very low volume will allow you to get the strength benefits that they offer without the mass gain.

tis good no?

Example I am a little guy, who's back squat is inching closer and closer to double bodyweight, not a crazy feat but here is the kicker. I'm not getting any heavier and I'm trying! My lifts keep going up and my weight keeps staying the same. Your assumption sounds like that of the (sorry ladies) I just need to "firm and tone" crowd who don't want to lift any weights because it will make them bulky. It wont, EATING like mad and lifting at relatively high volume will!

WOD as RX'd:

1. 135
2. 155
3. 175
4. 185
5. 195
6. 205
7. 215 x 1, 205 x 2

1 rep max = 225

135x3
155x3
175x3
185x3
195x3
205x3
225x3
Finished with tabata abmat sit ups - score=10.

40M/5'8"/180

CFWUx3
135x5
185/195/205/215/225/235/245
135x10
3000M row

Squats / Pull Ups
135 lbs. x 15 / 10
185 lbs. x 10 / 10
225 lbs. x 6 / 10
275 lbs. x 3 / 10
275 lbs. x 3 / 10
275 lbs. x 3 / 10
275 lbs. x 3 / 10
225 lbs. x 6 / 10
95 lbs. x 45
95 lbs. x 30

wu: 3x12 pullups & 60# OHS mixed in with 1x12 of dips, pushups, hspu -20#
wod: 7x3 BS 135#, 155, 175, 185, 190, 195, 200

21/m/155
WOD as rx'd(ass to ankles ROM)
225
245
265
275
280
275
245

135 lbs x 5
155 lbs x 3
175 lbs x 3
195 lbs x 3
215 lbs x 3
225 lbs x 3
235 lbs x 9

Added on:
http://www.crossfit.com/mt-archive2/001687.html

Three rounds, 21-15- and 9 reps
95 pound Thruster
Pull-ups
Time: 9 min 2 sec

Then some ab work. Pretty good workout. Feeling guilty because I didn't do the sprints yesterday.

225,230,235,240,245,250,255,260x1

Last time I maxed at 265 so I guess I didn't have it today. I'm at the hall so perhaps my warmup was comprimised or I rushed it but I wasn't really feeling it today. What are you gonna do? Plus, of course, I kept thinking about that whole shoe polish thing so that messed with my concentration.

Did many many push ups with different hand positions etc etc in between sets.

anyone using creatine or similar supplements while crossfitting? any thoughts?

3 x 85#
3 x 95#
3 x 100#
3 x 105#
3 x 110#
3 x 115#
3 x 120# (PR)

275 295 305(2) 300 300 285 285. Finished with a set of 10 at 225, then front squat 10 at 135. Ouch!

Chris, #29: Semper Fi, brother. Try ice and a little Ibuprofen with easy stretches, and get plenty of protein in your diet. We've all been there...

#74 Mikey

I have used creatine while on crossfit. I have always found creatine to be a useful supplement for recovery and for energy. I do more powerlifting than crossfit calls for, however (in addition to the WOD). I do not know the crossfit official stance on the matter, however, and am interested to hear it.

I did the sprints yesterday, quads still feeling wimpy. No pr today.

3x115
3x125
3x135
1x140 failed on 2nd
1x125 probably not enough recovery time
3x115
3x115
3x115

155, 175, 205, 205, 225, 205, 205. My second workout will be tonight.

42yom/165

cfwux3

135x6
185x3

215x3
225x3
235x3
245x3
250x3
255x3
260x3 (pr)

135lbsx3
185x3
223x3
273x3
293x3
313x3
333x3 PR
shoulder press
45x3
65x3
95x3
115x3
135x3
145x3
150x3 PR
Pull-up max 35 PR

#23 - and anyone that's fighting with the issue of moving forward while squating, and notice it with ovhd squats - take a look at the 'squat therapy' exercise vid. This exactly reflects what I read in Starting Strength today (best I can tell, translating writtern word to visual). Try what they are showing, and let some folks know if that helps the issue you describe.

#65 Pierre -- 25 pounds more and I will be at 200% of bodyweight in my back squat. 45 pounds more and I'll be at 250% of bodyweight in the deadlift. You're probably right -- I should go ahead and tick off these goals before I cut out "mass building" exercises. And you're also probably right about the snatch grip DL from blocks -- the ROM is similar to squatting, but basically, I want to snatch 100% of bodyweight and clean & jerk 150% of bodyweight, which means I want to work on specific exercises like snatch pulls and front squats.

It's really difficult to reconcile the fundamental truth of pulling-power-to-mass ratio being the defining quantity (technique held equal and terrain near or beyond vertical) in climbing, with the fact that I'd like to tick off some traditional powerlifting and O-lifting benchmarks. I have struggled with this for years.

That said, my spurt in the back squat (from 295# to 325#) coincided with the addition of 5 lbs. to my body. Most likely I just need to get rigorous about my paleo-zone habits again, and run more, but it's so much easier to blame the squats, isn't it? ;-)

Can't decide whether to squat, snatch, run, or some combination of the three for today.

225x3
225x3
245x3
265x3
295x3
295x3
225x3

Bwt: 134

225
255
275
295
275
275
275

Technique felt a little goofy at first but I felt better towards the end.

225
245
265
285
300
315 x 2
225

no pr's today...worked on depth...all a2a...pr of 335 x 3 was to dynamax ball...what a difference those few inches make

#14 and #17 et al
Chain gyms don't like the idea of dropping weights because of all the reasons mentioned Mats are a good idea but ask your gym manager about brining in your own 10lbs bumper plates. I used mine at 24hr fitness with no problems once I explained it. They actually went out and bought some just before I moved. The staff will frown on it but if you can get the mangers approval you should be good to go. They'll set ya back about 50 or 60 bucks but it's a great comfort if you want to push your weights at globo-gym.

WU
.5 mi. walk on treadmill
BS w/ oly bar
BS w/ 135# x 7
WOD
155/185/205/225/225/225/225
1st day back in 3 weeks

#29: buy a pair of rings or SendStones (http://www.threeballclimbing.com/sendstones/sendstones1.htm) which will reduce the shearing forces on your medial epicondyle (the part of your elbow which is likely hurting right now). I think the SendStones ship immediately and there may still be a backlog for Elite Rings, otherwise I'd suggest those.

If you get SendStones, ask for some kind of a discount -- they are great, and hold a lot of weight (300# and counting), but $60 is too much for a couple of climbing holds and some string (IMHO). Still, they are the only 'rock-ring' type of rig that will let you do BOTH a muscle-up AND fingertip pullups on the same rings. I don't recall paying $60 for my 'Sendstones', but I use them every day and they are bomber. I also have a pair of Elite rings from Tyler Hass that cost a similar amount. My garage ceiling is too low for me to be able to do kipping pullups and full muscle-ups or levers at the same station, so I do muscle ups, levers, and cross work on the Elite rings, and pullups on the SendStones. The overall cost for both was less than $100 (not cheap, but not ruinous) and my elbows thank me every night at the climbing gym.

The volume of pullups prescribed for Crossfit WOD purposes will lead to medial epicondylitis in many people due to imperfect biomechanics. Stretching will help, antagonist exercises will help, but using a freely rotating grip (eg. the rings) will help most of all, and is most functional (IMHO).

If it makes you feel any better, I am a fat lop, and I still managed to rail out 35 pullups in a row on the first set of Josh. Consistency is key, and prevention of injurious technique will permit consistency, so if it hurts, fix it and THEN move on to greater feats.

(What the hell is the medial epicondyle? Here: http://en.wikipedia.org/wiki/Medial_epicondyle_of_the_humerus )

Plus, you can do proper muscle-ups on rings.

Hope this helps, and enjoy getting more explosive.

#47: get a pair of adjustable metal sawhorses, bolt a 36" length of 4x4 Douglas fir to the top of each, and you are good for ~400# squats for ~$40. (I tested this repeatedly in my own garage)

Tim/Chad,

if someone already responded to the OH Squat question, I apologize, I didn't see one.

First, make sure to check out the Crossfit Warmup in the FAQ section. http://www.crossfit.com/cf-info/faq.html#General7
Pullups and dips will do wonders to loosen up the shoulders for OH Squats. Also, practicing them everyday with very little weight will help (also part of the CFWU).

I added a little exercise to my warmup, per what somebody posted a while back. Using a broomstick or a light bar, I hold it at the same width as I do for OH squats, with the bar in front of my quads. Rotate your arms up so the bar goes up over and behind your back (not too far to hurt yourself), then back to you quads. Go back and forth a few times, this will help to loosen those shoulders too.

You can also try to widen your grip. I try to basically pull the bar apart, this helps keep it back and in place.

I'm no expert, but I was having the same problems when I started crossfit about 6 months ago and I'm up to OH squatting 155 now.

If anybody else sees some flaws to my methodology, feel free to shoot me down and correct me.

I hope it helps.

28/M/185
CFWUx3

The sprints destroyed me. My legs told me to F-off during my warm-up sets. Therefore, 205x3 for all 7 sets.

WU- walk 2 miles, my foot cramped 3/4 of the way through so I slowed to a limping, mosey the rest of the way home.

WOD-
45 lb bar x 10 reps
sets of 3 reps
95 x 2
115 x 2
125 x 2 barefoot
135 x 1 barefoot

I wanted to go with more weight but my foot said no. I went to barefoot on the last 3 sets because I had a slight forward pitch on the way up the second 2 sets.

Kate

TSCHANZY 44YOM 175.9 LBS 5'9"

135 1x
225 2X
245 2x
265 2X

SETS OF 3 REPS AS RXED

41 yom, 6'1" 178#
pre - max reps hspu's=6,followed immediately by max reps kipping chin ups=25
wod-177,187,197,202,212,222,227(2)
post-1RM bench press=217

3x185,185,205,205,205,205,185. I tried to clean up my form . My stance had been wider than Coach Rip calls for which enabled me to squat slightly heavier loads, so today I concentrated on better form. I'd still like to get all the way down into the "hole" on heavier squats, but my form at 185 was much improved. Thanks, Coach and Coach Rip. BW:173, Y/A:58

3x
105, 155, 175, 195, 215, 235, 255

KGs: 90,100,110,110,115,95,95

264 X 3
284 X 3
308 X 3
328 X 3
343 X 3
353 (f)

225,275,275,295,295,315,335 as rx'd. probably should have worked up to 315 sooner.

TSCHANZY 44YOM 175.9 LBS 5'9"

THIS WOD 5610 LBS

LAST WOD 4455 LBS

SEE BOVE BOTH # FOR SQUATS 7X 3 REPS

I am about to get started on the WOD. I am confused on the rest time like the sprints. How much rest time should I have? PS I can't wait for this work out I have been a crossfitter for about a week and squats are my strongest exercise.

225# for all sets

221,241,265,285,295,305 x 3, 309 x 1

pre - amrap hspu's, 0 rest, amrap chins (22+39)
post - 1RM bench press - 221
221 x 61 reps = 13,480 FZ

pre: practiced max bench (80 lbs) and handstands
squat: 50,60,70,80,85,90 all x 3

BW 187#

225, 275, 275, 295, 315, 335 (f 3rd), 275.

Form felt good and low. Weight on heels.

225x1x3
275x1x3
315x5x3

CFWU + 5 minute C2 row 30sec easy/30sec hard watts: 200/200/250/300/350+

As rx'd
135/155/175/195/205/215/225

Combined sprint WOD with squat WOD.

Theoretical: Squints
Actual: (Squat 3x, sprint 100m) x 9

255x3/20.2
265x3/21.0
275x3/22.4
285x3/22.1
295x3/22.9
305x3/23.4 - very tough squats, seeing fireflies
275x3/22.9
275x3/24.1 - getting pretty tired...
275x3/23.6 - no mas

135
145
165
185
205
205
205

CFWU
Burgener warm-up

245, 265, 275, 4x285

would've tried a little more weight if I had a closed squat rack or a spotter.

Male/ 34 yr old/ 160 lbs

CFWU x 3 (12 reps)

4 x progressive warm-up sets
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3
235 x 3

Awesome workout! Squats were solid and deep. Most I have lifted on back squats in a while.

CFWUX3

225
245
245
265
265
275
275

Comment #65 "Your assumption sounds like that of the (sorry ladies) I just need to "firm and tone" crowd who don't want to lift any weights because it will make them bulky. It wont"

Pierre, deadlift and squats cause your body to release huge amounts of growth hormone. Growth hormone makes your body grow.

Age 34
BW 145#

185, 190, 195, 200, 205x2 195x1, 195, 190

205
215
220
225
230*2 failed on 3
205
205
205

26yo/M/68kg

Back Squats
3-3-3-3-3-3-3

90-95-95-95-95-90-90kg

last time;

85-87.5-90-92.5-95-97.5-100F

total kg last time = 1642.5kg

total kg this time = 1950kg

happy with that.

135
185
225
225
225
225
245
in uniform, boots, with belt.
swim tonight.

Tim: worked up to 95% of bodyweight in the split snatch

~5% left til I reach my goal. Squats will happen later this week

38yoM 155#
CFWUx3

Back Squats
45x12
135x10
205x5
205x5
205x5
205x5

225 x 3 x 7
1:30 min b/w

29yo Male 98kg (220lb) 6'4

130 kg (292lb)
140 kg (315)
140 kg (315)
142.5 kg (320)
145 kg (326)
140 kg (315)
140 kg (315)

I felt like more torture so after a rest I did 50 reps 100kg (225) for time. Broken down into 17/13/10/10 - 5 mins 45. Here comes the DOMS...

225x3
235x3
245x3
255x3
265x3
275x3
285x3

Still sore form sprints.
185x3
225x3
225x1 failed
185x3
185x3
185x3
185x3
185x3
Poor performance but just wasn't feeling it today.

Comment #113 - Posted by susan

Susan,

I think he was headed in this direction: unless he is consuming a caloric excess, he will not, and cannot 'grow'.

M 167lbs 5'11' 38

WU x 3

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

Well, the gross disparity between my DLs & squats in general continues. Think I jumped to 225 two sets too early; also feeling blah before the workout...whatever. Ribs are better after some massage a couple of days ago; more range of motion but there are still some very tender spots...ugh.

95#x5,135#x5
225#x3,230#x3x5,225#x3

M 150lbs 5'7" 24

135 x 3
225 x 3
225 x 3
275 x 3
275 x 3
225 x 3
225 x 3

Last time we did this I rocked 305 for 3.. but the legs are sore from the sprints.. oh well.

47/165
185x3
225x3

275x1 (Took forever to come out of the hole)
245x1
225x1

225x6
225x6

Blizzard today. Everything is closed. Not safe or smart to drive anywhere today. Will have to come up with some sort of alternate workout here at home.

177/187/197/202/207/212(f)/212
all full depth thanks to OPT
pre - max hspu/max kipping chins 13/22
post - max bench 168
didn't have a spotter on the bench so finished at 168.

m/26 180
Warm up with 2 sets of 20 air squats and stretching. Rest interval about 120 seconds probably should've went to 150-180.
225
275
280
280
295
295
315 x 1
ps looking to drop about 10 lbs trying to eat better and just started crossfit monday...any suggestions?

255x3
265x3
275x3
295x3
315x3
325x3
335x3

Comment #124 - I think he was headed in this direction: unless he is consuming a caloric excess, he will not, and cannot 'grow'.

Chef, that's not true. Check out the performance menu or the nutrition forum on crossfit's message boards. Growth hormone will make you grow regardless of your calorie consumption.

33/M/179#/5'9"/CFT=830
CFWU X2
205.225.245.265.275x3

32 yo m; bw 190

185
205
225
245
275
300
315 (pr)

Thanks Coach!

ref # 65:
Totally agree, more weight at high volume grows my legs way fast and if I am eating massive amounts of food and taking protein supps I gain weight like crazy. Double my body weight for 1rep max is easy in a short time doing this...

I would rather be strong over long periods, which is why stuff like today's WOD is great. I can do 150% body weight and get something out of it without the extra weight added that kills my long run times.

Head

didnt have access to the gym, but did the squats with a ruck sack and i felt the burn

M/28/228#
315
335
335
335
335
355
355

Big Fun

155-155-165-175-175-185-195 chicken legs

Will all the videos be catalogued somewhere? They are a great reference!

27yo 200lbs

5min row
CFWUx2
BSx10 135
BS 7x3
225/275/295/295/315/315/315
OHSx5 135
FSx5 135

focus today on form

225
255
275
295
315
315
315

3 sets of 185# bp 10reps
15 pu
800m row

50 situps

60/65/70/75/80/85kg

neil(49)

Day off today, legs still sore from yesyerdays "Cindy".

Repetition Maximum (RM)

RM; the maximum number of reps per set that can be performed at any given resistance with proper lifting technique (ie. to maximal voluntry contraction). A one-rep maximum is the greatest amount of weight that can be lifted with proper technique for one rep. As the table below shows as the load/weight decreases the % of RM also decreases, while the number reps increases. So it can be seen that load and the number of reps are inversely related.

Percent 1RM - Repititions (Baechle and Earle, 2000)

% 1 RM - No of Reps
100 - 1
95 - 2
93 - 3
90 - 4
87 - 5
85 - 6
83 - 7
80 - 8
77 - 9
75 - 10
70 - 12
65 - 15

I've have found the above table invaluable, when trying to predict the weight for any given number of reps. So for a 3 RM, I would be aiming for 93% of my 1 RM ( 150kg X 93% = 140kg). If you manage a new PR for 5 reps with 120kg, then your new predicted 1RM would be 120 divided 87 x 100 = 138kg. Once you know your RM for any given weight, you should be able to predict the correct weight for any target number of reps.(ie my 10 RM would be; 150 kg X 75% = 112.5 kg).

Try using this table, you'll find it's amazingly accurate.

M/48/5'10"/175

225 X 3
225 X 3
225 X 3
225 X 3
225 X 3
225 X 3
225 X 3

225x3
275x3
315x3
315x3
315x3
275x3
365x2

Legs are still hurting from earlier this week thought I would be stronger..

38M/182

WU - 20 min hill intervals on treadmill

WOD as rx'd:

1- 3x 100kg
2- 3x 110kg
3- 3x 120kg
4- 3x 120kg
5- 3x 120kg
6- 3x 130kg
7- 3x 130kg (depth suffering on last two sets)

BW 155#

all a-to-a
135
185
205 (f on #3)
195
205 (success - form was breaking though)
185
185

Tariq

I'm back after almost 3 weeks off (emergency leave/illness)....

this is a half week (week 8), so.....

3 sets x 3 reps

225/250/275

worked on pull ups and muscle ups afterwards

by the way, i did try to do "Cindy" once while I was on leave. The thing is, the air was so cold for me (in Virginia), It hurt to breathe, so I stopped short after 8 rounds....I haven't lived in the cold in 13 years (I live in Hawaii)...I didn't think it would make a difference, but it certainly did for me. After that, I just didn't feel like working out, due to the situation at hand. But I'm back now, and it definitely felt good to get back into the gym.

"Dale duro, y dale de nuevo!"

Team Lakeland
Neil 150, 170, 180, 190, 200, 180, 170

James: 150, 150, 160, 160, 170, 170, 180

BW of 190lbs
1/3 mile run to gym
CFWU x 2
7x3x315
Knees to Elbows, then inverted
Was able to do 2 straight-leg inversions (first time)
1/3 mile run home

Thought I would be better on squats, but happy to have kept the weight at 315 the whole way.

CFWU

215
225
225
225
235
245
245

Need to work on form. Legs definitely sore.

WOD as rxd.
3x40
3x60
3x80
3x80
3x90
3x90
3x80

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3, 10 pvc shoulder stretches per round, subbed 10 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 3-3-3-3-3
3 minutes rest per set. All A2A. Foam roller cool-down.

Legs still tired from 100M sprints on 070227. After watching all the overhead squat videos lately I think that I have been over-rotating my shoulders in order to get the bar back, probably why my wrists always felt so strained. Focused on keeping shoulders normal and pulling back and out on the pvc.

Worked up to 160x2 (four days post-DL injury)
Got 300x1 Saturday.

39 yrs old
BW 195

My second WOD after about 18 years of weights and body building technique. Legs were fesh because I didn't do the sprints the other day but did hike about 9.5 miles with a 20# pack.

135, 225, 245, 275, 295, 325, 365 to parallel; followed up with 4X20 sissy squats

Back squat

45x30
135x10
225x5
315x3
365x3
385x3
395x3
405x2 (four hours of sleep failed me)
315x5
365x3

incline DB press

50x5 65x5 75x5 85x3 95x3 110x3 120x3 130x3 140x1

185x3 7 sets
really feeling the sprints from tuesday

Mark
155, 185, 185, 190, 190, 195, 200

115-125-135-140-140-135-135

50/200/6-4

135-155-175-185-205-225-225-225

180/34

135,155,175,185,205,215,225
then a PR 500m row in 1:38sec

BW 70kg
80kg 3
90kg 3,3,3,3,3,3

bw 259
225-235-245-245-245-245-245
concentrated on form instead of heavy weight... hips /hams still very sore from yesterday's sprints.
took these to the basement, it felt great!
did chins afterward, 1rm is -40# (eye level). -70# got me head and shoulders above the bar.

Male 40 / 6' / 185 lbs.

3 x 135 lbs.
3 x 155 lbs.
3 x 175 lbs.
3 x 165 lbs.
3 x 155 lbs.
3 x 145 lbs.
3 x 135 lbs.

M/5'11/170lb.

225x3
225x3
225x3
225x3
225x3
215x3
215x3

Concentrated heavly on form. seem to be stuck at 225?

198-218-218-224-224-234-244

CFWU x 2
SQUAT WU = 135x8, 185x5, 205x4

225x3, 235x3, 245x2(failed 3rd), 245x3, 225x2
Form really started faltering so I stopped. Need to work more form at lighter weight. That'll be the plan for now.

On a positive note, I did my first muscle up tonight. No rings so I had to use a PU bar. Ended up doing 5.

M,32,200
CFWUx3(subbed airsquats for OVHS)
BS
135x8
225x3
255x3
275x3
295x3
315x3
315x3
315x3
20:15
HSPU after 10reps
Probably could have gone heavier for squats, legs still sore from sprints, and decided to opt for deeper squats, A2A that is. Had to do this workout at a globo gym, as coach would call it, and believe it or not that wouldn't even let me bring my wooden dowel there. I guess they're afraid I'm going to get people to stop using machines! Crossfit Fairfield County is coming very, very soon!

185
185
185
185
205
205
205

CFWU x 3 (30 of my dips were completely unassisted!!!! Yay!)

3x60
3x70
3x80
3x90
3x100
3x110
3x100

225, 225, 275, 275, 275, 295, 305

24/bw 208

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

185 x3
205 x3
205 x3
215 x3
215 x3
215 x3
215 x3

155 x3
175 x3
175 x3
185 x3
195 x3
195 x3
185 x3

29/5'11"/185

BS 95x5/115x5/135x5/155x5/185x3/205x3/225x3/225x3, 235x3/225x3

135, 223, 311, 331, 361, 401 x 3
quit one set early, happy (and MAD) as 425 is my 1RM. now tha i did 400+ for reps i need to try 450x1

super'ed Press between each set...
65, 91, 101, x 3, 111, 121 x 5, 137x3

CFWU x 3

As many rounds in 20 min
60# DL, 10 r
60# Power Clean (full cleans), 8 r
60# Push Press, 6 r

= 9 rounds

Erin

275/ 315/ 325/ 335/ 345/ 345/ 345/

Felt pretty good today, but have done something very strange to my left forearm in jiu-jitsu; can do a push up, but ring dips are out and pullups are out,, think it is just a really deep contusion or bone bruise (no marks or joint pain, but really sensitive to pressure, weird).

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

bw: 186

225, 280, then stopped. Left quad is still tweaked from Cindy five days ago. Hope it starts to feel better soon.

135,155,175,185,195,205,215

205
225
245
255
265
275
275

no broken sets.

BW 190

Back Squat 8x2

135,150,170,185,205,220,240,255

330x3
330x3
330x3
330x3
330x3
330x3
330x3

28/F/105#

not my best showing today, sick with a head cold thing. worked on squat form and going ata

75x3
85x3
105x3
115x3
135x3
95x3
95x3

198-218-224-224-224-234-244
finished with 21-15-9 box jump/198lb DL/assist ring dips 10:53.

M/20/160

185
195
205
205
210
215
205

--

Back squat(lbs):

150x3
160x3
160x3
160x3
160x3
155x3
150x3

--

N: 115, 125, 135, 145, 155, 160
J: 185, 225, 235, 255, 265, 275 (x2)

Back Squat:

177 x 3
197 x 3
207 x 3
217 x 3
227 x 1
197 x 3

M / 37 / 185

185, 205, 225, 235, 245, 245 and 245….

age 40
bwt 212#
10-135
5-225
3-275
3-315 for the remaining six sets.

135 x 3
155 x 3
175 x 3
185 x 3
185 x 1 failed last 2
185 x 3
195 x 3

25/185#

cfwu
8x135# a2a
3x225 a2a
3x275 a2a
3x295 a2a
3x315 =
3x295 =
3x275 a2a
3x275 a2a

40 yo / 195#

225-225-245-265-265-265-275

61, BWT 282.Back Squat 3-3-3-3-3-3-3 reps
VERY heavy today! 7x 315--struggled with every rep!

40 yom 6'1"
CFWU

252.5 - 3
262.5 - 3
272.5 - 3
252.5 - 3
252.5 - 3
252.5 - 3
252.5 - 3

40 yom 6'1"
CFWU

252.5 - 3
262.5 - 3
272.5 - 3
252.5 - 3
252.5 - 3
252.5 - 3
252.5 - 3

95
105
115
135
155
165
165

5 rounds
Run 200 M
135# Thrusters X 5

8:55

Rest 10 Minutes

5 rounds
Row 300 M
60# Dumbell Snathes X 10 (5L, 5R)

135-225-225-235-235-245-245

For those folks feeling like they are struggling with back squats I offer the following: I've been CF'ing for about 6 months now. When I started I was already in good shape and was and remain free of injury. I was also familiar with the oly lifts. Since drinking the CF coolaid I made a deliberate decision to focus on correct form. This of course required a hard swallow of my pride. At first I was a bit frustrated at my "progression", but I stuck with my guns and continued to work correct form. I can tell you that not only am I in better shape now but my strength has increased signifiantly. I am not focused on how much I can lift, rather I am completely focused on lifting the weight correctly. I have found that slow progression (for me 5/10 lb increments) has kept my ego in check and therefore have reaped the benefits. Bottom line: check your ego, go slow, do it right, and you will see fitness increases. Onward! Jim

169
Cleans: 45-95-115-135-155-170-185

40yo male/198lbs/5'11"

WU - 10 min treadmill run
2min x 6.0, 6.3, 6.6, 6.9, 7.2

3x135
3x145
3x155
3x165
3x165
3x165
3x175

Weights felt much heavier then I expected; I have not back squatted in some time and was shocked at how much strength I have lost ...

2x185,3x205,3x225,3x225,3x225
Stopped after 5 because of a hamstring pull from the 100m was startng to act up.

#113 susan yes they do release large amounts of growth hormone. Problem is you need calories for those hormones to initiate protein synthesis. Basically women don't produce enough testosterone to produce major growth without very dedicated measures to that goal.

You misunderstand that you NEED calories to grow whether you produce a lot of GH or not!

51 yo/m/195

145/175/195/215/225/235/240 pr

M/32/170

135
155
175
195
205
215
225 (last rep barely hit 90)

34/m/190

CFWUx3 as prescribed

Back squat for 3 reps:
185, 225, 225, 275, 275, 295, 295, 315x2

Felt behind in workouts, so added 7 sets of 100m:
14.59
14.14
14.27
14.15
14.35
14.18
14.80

#89 Tim T - thanks very much for that post, I look forward to digging in to that more. have the elbow pain, have the cure (aka rings)

135/225/205/185/165/165/135

BW=150. Worked 185 to 225. All squats to 10" ball.

-D.

did "friday night fight" at the station today
19:16

147/157/162/167/172/172/172

BW 59kg

40, 40, 42.5, 45, 47.5, 47.5, 47.5kg

33yom/180#
225, 235, 245, 255, 265, 265, 275

Subbed a 3.5 mile run through the woods in the snow and mud. 32:20

CFWU
As rx'd: 99, 121, 121, 121, 145, 145, 145

As rx'd.

185
195
200
215
220
225
235 (PR for 3 reps).

Cooled down with 20 X 90# squats and a 2-min cherry picker.

165# male, 5'9", 28yr

Consolidation week

Modified CFWU x 2
10 x air squat
10 x back-extension
10 x incline sit-up

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

5 x 95#
3 x 115#
3 x 135#
3 x 155#

Legs are still smoked and trying to rest/heal for a 5k on Saturday, so:

1 mile easy run on t-mill

3-3-3-3-3-3-3 Shoulder Press
55-60-65-65-65-65-70 lbs

Will do the squats after the run Saturday

225 x 3
275 x 3
315 x 3 (4 sets)
325 x 3

Feel stronger inching toward 365
good deep sqauts

Why did I do Squats on Wednesday?
Bill- 46yom 180bw Charlene- 42 yof 140bw

3X CFWU full- (Exhausted after, whats up with that?)

Bill- 185, 205, 205,195,195,200,200

Charlene-(in back rehab) 135,135,135,135,135,135,135,

Tomorrow should make for an American Funniest Home video as we knock ourselves out with Dumbbells!

146lbs/30yoa

Modified CFWU x 3

225x3
245x3
265x3
275x3
290x3 (5 lbs more than on 2/16/07)
225x3
225x3

I'll take a 5 lb gain in two weeks.

Did BS 5x5 instead, to fit w/ my supplemental strength work

200-200-200-185-185 (backed off 2nd two sets to focus on form/depth/less pausing b/t reps)

225, 275, 275, 315, 315, 365, 315

Standing shoulder press x3 135, 135, 145, 155, 165, 165

BW 153
135/150/160/170/180/190/165

bw 185

185x3
205x3
225x3 (x3)
245x3
225x3

tried to focus on correct form, rather than max load today. felt pretty good getting deep into the swuats.

225x3
225x3
225x3
275x3
275x3
275x3

Added 25 push ups and 5 pullups in between each set. Felt it today.

CFWU X3
I WARM UP 135 AND I WENT ALL THE WAY UP TO 225 THANKS CROSSFIT. JUAN

cfwu,
sq 3x 70-100 kg, then stopped. Did the sprints yeterday. I need the rest.
Tomorrow a nice one, looking forward to it.
Have fun, Johan

m 34 bw 161.5

135 x 5
225 x 5 (warm ups

295 x 3
295 x 3
295 x 3
295 x 3
295 x 3
295 x 3

Had to run to yoga class before I could finish the 7th set. Last time was 275 x 3. Not as deep as I would like, but still pretty solid. Hip flexors still limiting depth.

25/170/6'1"

135x5
155x3
165x3
175x3
185x3(f)
175x3
180x3
185x3

MP

95x3
105x3
105x3
115x3
115x3
115x3
105x3

Kipping Pullups: 35

i need some coaching, i have found that wider stnce helps me go lower. maybe ill run over to CF North next week.
135
145
155
165
175
175
185
all x 3

Did this yesterday afternoon.
Joseph
275
315
335
355
365
315
315
to a small ab-ball

Joy Beth
155
165
175
185
185
185
185 (x1 only) - wasn't going to make it back up

Just got a set of used racks and an extra bar, will make the "Barbara" WOD that much easier.

155
185
205
205
225
185
155

Charity-135-145-145-150-150-155-145
Jeff- Will do tomorrow. Did Friday's today.

100
110
115
125
130
135
140

CFWU
225x5
315x3
405x3
425x3
455x3
475x5
475x6

5'9" 187
Set a new PR for squats, was feeling really good especially with the crowd of people who started watching.

DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD
135X3
155X3
185X3
205X3
215X3
225X3
235X3
DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD

M/30/193

Right hamstring still quite tender, so no heavy squats for me.

Did 2x20 air squats, ring dips and pullups
Finished off with 30 sec L-sit x 4

39 yr male, 160#

135 warm up
185
225
245
275 failed on second rep: broke form
245
255
260
260

10 sets of 5 with lighter weight today; nothing over 205#. Form day, a few box squats etc.

warm up:
5 min. row
45lb. back squat x 10
135lb. x 5

165-175-180(PR)-180-180-180-180

180lbs. felt pretty much like my limit for 3 reps. need to work on this

max 225

32yom, 5'11", approx 185

WU with 10x95, 5x135, 3x185 then, 2setsx3repsx225, 2x3x235, 3x3x240

135 x 1 billion

I don't know how many i did but it was around 7 sets of 10. Knee still giving me problems, keeping the weight light.

185x3,185x3,205x3,205x3,225x3,225x3,205x3

Scott
135x3,135x3,135x3,115x3,115x3,115x3,115x3

205/225/225/225/235/235/235

WOD mod

135# 3x7

add to last post...

Man even this weight made my legs feel like jelly after 2 weeks off for burning my hand with massive amounts of duck fat...

50 yo male 185 5'9"

135/145/155/165/175/185 not quite parrallel/185 without shoes much better.

20 GHD situps between each squat set.

hams way sore from sprints!!>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

33 / 230#

275 / 275 / 275 / 275 / 275 / 275 / 275 * 2 (failed 3rd).

Age 51/BW 240# (after 3/2/07 workout) 7 X 3 @ 235

CFWU, (135-155-175-175-175-175-175)X3, 135X5

29/M/6'1" 177#

CFWUx3
135# x8

225
245
265
265
255
255
255

3x145,145,145,225,225,225,225. went for form and thot i'd double up--do friday's wod.

25/m/69" 165lbs
135-145-155-175-185-195 stopped there.

No Gym available, MU practice

Front Squat vice back squat

185 x 3
190 x 3
190 x 3
195 x 3
195 x 3
195 x 3
195 x 3

Started the day with the 2007 Tactical Strength Challenge:
D/L: 270
TSC Pullups: 20
35# kb snatches in 5 min: 101

Squats:
175/175/175/175/175/185/185

49 yom; 230#

warm-up: stationary bike 5 min.
OHS bar x 10
OHS 95 x 10
BS 135 x 8
BS 205 x 5
WOD: 245 x 3
245 x 3
255 x 3
265 x 3
275 x 1 didn't keep torso tight
245 x 3
245 x 3

Didn't use belt and I had trouble keeping torso tight.

For future reference: on FOI work trip building fence.

mod cfwux3
in #s
135x3
165x3
185x3
205x3
215x1
195x3
195x2
weak,unfocused effort, but all a2a

Since I was in CA for a few days, I went to Mike's and did a slightly different workout.
DL jumps from ground - 70kg x 3
" " " - 100kg x 5
FS - 70kg x 4, 100kg x 3
Rack Jerks - 40kg x 5; 50kg x 3; 70kg x 1 (twice)
Then,
Clean and Jerk 1-1-1-1-1-1-1
70kg-80-90(jerk failed)-90f-90(made)-95f-95(made!)
My form was just awful on the jerks and my pr is 105. I just wasn't feeling it. Cleans, on the other hand, were really good throughout.

For those who saw my post the other day: No I didn't get sore doing those OH Squats and not the sprints either. I did get sore doing this though....

22 y/o 180 lbs

Back Squat 3*7 - 176, 242, 286, 286, 264, 264, 242

DONE Sat. March 3-

bw-200

wu
95# back squatx10
10 pullups
135# back squatx6
10 pullups

wod-
225#x3
225#x3
225#x3
225#x3
235#x3
245#x3 (245# was pr last time)
245#x3

extra-
10 ring dips
135# backsquatx6
10 ring dips

No new pr, but working with more weight in the earlier sets. No bumper plates and no power rack, so I'm not really pushing it.

MC

Charity-135-145-145-150-150-155-145
Jeff-175-185-195-205-225-245-225 (hammy)

18 yrs
145 lbs
male
cfwux3, only 12 on pullups cuz still recovering from wrestling season/post-season sickness and some muscle loss
squats:
10x95
3x135
3x185
3x185
3x205
3x205
3x 225
3x225
rlly should take the time to do lower weights, focus on going lower- at a local gym w/ no bumper plates, so limits on weight

20 yrs
163 lbs
male

3x 210
3x 220
3x 242
3x 253
3x 264
3x 275
10x 220

7 sets 135#

A to A. feeling stable now going all the way down, increase weight next time.

185x3
205x3
225x3
245x3
245x3
245x3
225x3
Last a little lighter couse I was loosing form

M/240#/45y

Recovering from hamstring injured during sprint WOD...

3x185
3x205
3x225
3x225
3x225
3x235
3x235

Still sore from Friday's sprints but...

CFWUx3
185x3
185x3
205x3
205x3
215x3
215x3
225x3

Finished up with Farmers walks (100lb DB) & gripper training.

3x225
3x275
3x275
3x275
3x275
3x285
3x295

135/135/155/155/165/165/165
A2A first 3 sets, below parallel last 4
3/2/07

3 X 185
3 X 195
3 X 195
3 X 195
3 X 205
3 X 205
3 X 215

(done 3/2/07)
Although I've been going deep (below parallel) on previous squat WOD's, this is the first time I've done true ass to ankles. So, I maxed at 225 instead of 250 as follows:
5x135, 3x185, 3x225, 2x245(f rep3), 3x225, 2x225, 3x185

3 rep sets, ass to ankles

225
275
275
295
295
315

think i forgot to do a 7th set

M/30/200

Warm-Up - Spin 15 min, 10 x 45#, 10 x 135#

WOD - squat depth down to 18" box. Pretty deep for 6'4".

3 x 185
3 x 195
3 x 205
3 x 215
3 x 225 (form starting to go)
3 x 235 (form not so good)
3 x 185 (concentrating on form)
3 x 195 (concentrating on form)

Stretching & some rotator cuff rehab work

Then did Fridays WOD w/ 25# db's. More stretching post WOD.

did this on 3/5 PM
400m run on TM 1:47
8/135
225
245
245
265
275
285
285

all box squats

thanks!

39yo
72/220
late night, day at range
last 2:
325 x 3- too easy
350 x 3- good set

3x135
3x185
3x185
3x185
3x185
3x185
3x185

replacing this one with the wrestling team squat workout of 3 sets of 10 back squats with 235lbs

CFWUx3
5x45, 5x135 warmup
185-185-185-185-185-185-185
Back still felt vulnerable from week old injury on previous DL Max attempt. Give it a little more time.

Compare to:060429
3x45 3x135 185-205-225-235-240-245-250 5x135

Age 35
BW 181

CFWUx2

245
265
245
235
225
215
215

Mar. 6: 225/245/245/245/245/245/255 (only 2)
Feb. 11: 185/225/225/225/225/225/245

3 x 7 75 lbs. maintaining form

Paul:
BS 3x7 135/165/185/195/205/205/215
FS 3x5 135/135/155
OHS 3x21 65#

Dan:
BS 3x7 135/165/185/195/205/215/225
FS 3x5 135/155/165
OHS 3x21 65#

Correct above post BS 7x3

185,195,205,205,195,185,135

CFWU
BS
135x5
185
205
225
225
205
205

Snatch practice- 45, 65

Done after the 800m/DBSN/DBCL/SUps/etc WOD.

135-185-225-275-225-275-315-135x5

CFWU x 1
45 x 5
95 x 5
155 x 3

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

Excellent! Feeling very good tonight.

As rx'd
185/225/255/275/315/295/275 All suats were below parallel. Could have gone heavier, but really wanted to focus on form.

40/6'/189
cfwu
135/185/225/255/275/275/275

29/185

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

Vincent 18/225

265/295/315/315/331/331/331

Dad 38/235

265/295/315/331/353/383/403(2)

44, 5'11", 202lbs
225, 245(2), 225, 235, 225, 245(1), 225
-lower weights than last time which was lower than time before; felt tired immediately; form is definitely getting better with good rom, almost butt to heels, and upright back--maybe this is why weight is dropping down a bit for now or maybe just makes me feel better to think so

Olivia:

95/105/115/125/130/135/135

Not to hijack, just answering a question...
To strip the polish off of your boots/shoes, etc. apply SADDLE SOAP, with a medium bristle brush. Alcohol and other solvent type items can destroy the leather by drying it out. ensure you remove all of the saddle soap,with water, let air dry for an hour or so and then shine. Apply 2 coats by brush with a brush to buff. then spit shine (not with spit, water, cotton balls, cloth diaper, or plain t-shirt will do) Have a good one!

CFWU x 3
Including 6 strict pull ups (PR)

185/6x225

done on 3/6/07

215 x 3 x 7

tough for last two rounds, go up by 5, no more than 10 lbs.

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

1. Warm-Up
-10:00 Eliptical alternating between forward and backward strides each minute
-Oly Squats
45x 10
95x 8
135x 6
185x 5
225x 4

2. WOD #1- Oly Squats
265x 7 setsx 3 reps.

My legs were very sore from the sprints yesterday, so I decided to do these dynamic effort style. Most were jumping the last few reps were just up on my toes. Since I have a shootfighting tournamnet coming up in two weeks, I decided to use the top weight for my division as the training weight today.

3. WOD #2- Split Jerks
175x 3
185x 3
195x 2
205x 2
215x 2
225x 1
235x 1
245x 1
255x 1
265x 1

I'm so far behind I decided to knock out two WOD's today. It's been a while since I've done any kind of jerk, probably had another 30 to 40 lbs in me but oh well. Now I know for next time.

4. Static Stretch
10:00

33 m / 195

135 x 3
155 x 3
175 x 3
185 x 3
195 x 3
205 x 3
225 x 3 (limited ROM--did not go below 90 degrees)

15yo male ,80kg,167

burgener warmup
160x3
170x3
180x3
190x3
190x3
200x3
205x3

It was an analytical & interpretive essay breaking down a few poems by one American activist poet. ,