My legs hate me...

#1 Toby

Mine will hate me after tuesday.

I was just thinking I should practice these.

How should I position my hands?

Anyone else have wrist problems with these? I don't know if it's because of overdeveloped biceps from bodybuilding, but my forearms don't seem to bend enough during this exercise, and as a result the pain from wrists causes me to fail far before my quads do. Any suggestions?

Could someone explain me what 3-3-3-3-3-3 means please
thank you i appreciate

Comment #3 - the bar rests on your shoulder. You reach back and grab as much bar as you can for the sole purpose of stabilizing the weight. If the bar starts to move forward, straighten your back and drive your elbows up. Your hands do about as much work as they do when you back squat, basically hold the bar in place. They do not hold the bar up (as they do when you are doing a thruster).

Nic,

7 sets of 3 reps.

#5 Nic,
3-3-3-3-3-3 = 6 sets of 3 with plenty of rest in between, starting relatively easy and working towards your 3 rep max, of course always putting correct form before adding weight.
The FAQ and Exercises page have all the basic info and then some.

#5, you are doing 6 sets of 3 reps. You want to gradually be increasing the weight each set. It isn't a timed workout so take as much rest as needed. 2-4 minutes works generally for this rep range. Your muscular system may be ready earlier but the CNS needs a little longer. The first three are normally moderately hard and the last three should be max efforts.

Svor- Stretch your wrists and keep your elbows high. Don't let the weight rest in your hands, but on your shoulders. Your fingers primarily keep the bar from rolling off your shoulders. Hope it helps.

Get some, Go again!

Svor #4

Here is a link to an article by the late JV Askem on front squats.

http://jva.ontariostrongman.ca/FS.htm

Now this is my wheel house... yea boi!... can't wait to do this after that awful awful jogging.

#4. When I front squat I cross my arms and put my right hand by my left collar bone and my left hand by my right collar bone. My shoulders hold all of the weight. This not only helps your wrists but also keeps your form in check. If you dip forward the weight will go. If you dip back your collar bone will feel it. Keep your elbows up and rest the bar accrost the front of your shoulders. Hope this helps.

anyone know the best place to get oly lifting shoes (and the best price!!) thanks.

So it is dark out and I decide to go to the gym. I overdo the warmup trying to figure out how to get my hips under the bar in a power clean then wait an interminable time for a treadmill. Then my ipod loses power. Then I decide to mix up the 5K and run a couple 1/4 miles at max speed. Halfway into the second sprint the treadmill stops. I broke the treadmill. Note to self: learn to run.

I have some recurring knee pain from all the distance running I did in college and it's flared up again. At what point do you decide to lay off for a while, or should you just work through the pain? Will heavy squats cause further injury?

Jon,

I love the Do-Win shoes (blue suede) I got from Glenn Pendlay at Wichita Falls Weightlifting. They totally rock and are quite a bit less expensive than the Adidas Adi-Star shoes.

But others swear by the Adi-Stars, so it's your call in the end.

I am sure the guy in the pic is a badass in one way or another, but sorry i am skeptical of guys who paint their toe nails.

#16: I ended up with a pair of the red Do-Wins and they are nicer than my old Adidas shoes were. My flat feet are much better suited to the Do-Wins. People with narrow feet are perhaps better served with the Adidas models. But the Do-Wins *rawk*.

I'ma shoot for 255 tomorrow.

#17 Jordan,

That is John Hackleman (sp?) he is Chuck Liddel's trainer and is a former world heavyweight kickboxing champion. People started painting their finger/toenails black because they were often bruised from hitting/kicking people and the painting hides that. For whatever reason people like Carson Daly and other average folks picked up and made it trendy. I'm pretty sure Mr. Hackleman is not just doing it to fit in.

Here's a link to VS Athletics' shoes, another source for the most necessary personal equipment you can own: http://www.vsathletics.com/product.php?xProd=1301&xSec=1

The link is safe for humans of all ages, sexes, and levels of intelligence.

I seem to remember people painted fingernails black because they like The Cure and Nine Inch Nails.

More priceless info from John Hackleman. Just keep posting these clips, please.

Thanks...again!

CFWU x 3

1 x 20kg/45pnds
1 x 40kg/90pnds
1 x 50kg/110pnds
2 x 60kg/130pnds

Got massive pains at the tops of both knees again during the 5th set. Thought I might drop the weight, or stick with it to the end, but air squats hurt like hell too. I went and did 2 x 3 leg presses with 80kg/175pnds, but even these hurt, and I didn't go the full way.

I used new wraps/sleeves for the first time tonight, and while I don't think they hurt, they obviously didn't help! Finished up with 6-8 minutes on the heavy bag to alleviate frustrations...

Jordan,

I just saw an advertisement featuring Chuck Ledell in a magazine. Chuck had his toenails painted, too.

Dan

Legs are toast! after the 5k sprint, 1 hour of spinning my performance was weak sauce
95/115/135/165/185/185/205

Ok,ok I get the painted nail story,,(lol painted nails) but what is with the sunglasses indoors?? Is there a story for that as well? (indoor light sensitivity??)

Don't mean to knock the guy I'm sure he would destroy me. Great info though!
:)

Started light, worked on form. I don't have the arm or wrist flexibility to do these properly, so I had to use a cross-handed grip.

3x45
3x65
3x95
3x115
3x135
3x145
3x150

Is there a way to estimate a good working weight for this, based on body weight or 1RM for back squat? (I weigh 255 lb, 1RM back squat was 320 on last CFT.) Thanks.

No rack or BB at home. Subbed 1-leg bulgarian split squats (with back foot on bench).

7x3x100lbs for each leg.

Followed with 10 min on c2. 2621 meters.

280#/43 yom

FS 7x3

Today:11/26/06

1) 225:185
2) 245:205
3) 267:225
4) 275:235
5) 285:245
6) 295:267
7) 295:275

95*3
115*3
135*3
155*3
165*3
175*3 PR
175*3

135
155
155
185
185
205
205
Crossing your arms is less painful on your shoulders.

#21 Coach Rippetoe-

Too funny! :)

Kate

135x3
155x3
165x3
175x2(failed on 3rd rep)
155x3
160x3
165x3
170x3

95 x3, 115 x3, 135 x3, 155 x3, 175 x3, 185 x3 195 x3 added some cardio and 45 lb clean and jerk practice. 2nd day working out again and my legs are toast.

He's doing his Morpheus impression.

3 x 85 lbs.
3 x 95 lbs.
3 x 100 lbs.

Then I felt that all too familiar twinge in my mid-back and decided to get out of Dodge prior to the "did I REALLY hurt my back or did I KINDA hurt my back" set that I usually do and end up walking bent over for two weeks.

26m/200#

cfwu x 3, 10 pullups, 15 everything else

45x8
95x6
135x3
135x3
145x3
155x3
165x3
175x3 and i was spent

Age 30, BW 180.5#, 5'10"

115*3,135*3,155*3,175*3,195*3,205*3,185*3

Form started breaking down at 195-205, so went back to 185 to correct posture and depth. Shoulder still hurts from dodgeball tournament...

Lidell's trainer - well then, the guy is definitely a bad ass. More importantly I am glad there is a legit reason to paint your toe nails, I had no idea.

145lbs/30yoa

CFWUx2

Front squats as Rx'd:

95x3
115x3
135x3
155x3
165x3
175x3
185x3

Wasn't really sure where to start on this one.

85x3
95x3
105x3
115x3
135x3
150x3
165x3
10% increase over last time
Jay

155*3
165*3
175*3
185*3
190*3
200*3
210*3

felt a pinching type of pain in my collar bone as the weight went up, not sure if I was doing something wrong, was pressing down on a seam from my shirt, or just need to get used to having weight on my collar bones

New exercise for me- holy round, round balls of rabbit turd! Worked on the form after I felt the you're-not-doing-this-right pinch in my lower back and I wanted to fall forward.

CFWUx3
135/135/155/185(sloppy)/185(sloppier)/135/135
L-Pull-ups 2x4reps
Towel Pull-ups 2x4reps
Bearcrawl 30m x 2 laps
Crabwalk 30m x 2 laps
HSPU practice- making leaps! completed 2 no-assist and 12 against wall

Excellent article by the Navy JAG that took the CINC and SECDEF to court.
http://www.esquire.com/features/ESQ0307swift

good day.

CFWUx3 (push-ups subbed for dips)

45x10, 95x5
135-155-165-175-185-185-185
135x5

135
155
175
195
215
225
175

CFWU X 2

FSWU = 45x10, 65x10

95/115/135/145/155/170/185 Failed 3rd rep.

Had to clean the bar into racked position until I couldn't on the last two sets. Then I got 2 guys to pick the bar up to shoulder level. Whatever works.

Hacklemans credentials speak for themselves. If he wants to paint his toe nails, rock a camo "wife beater", or do what ever ... cool. He's the man.

(Before someone gets sensitive, wife beater is slang for a tanktop undershirt)

bw 185,
previous PR is 245
cfwux2

wu: 8x135

3x:
185 a2a
205 a2a
225 a2a
245 a2a
255 (PR) =
245 =
225 a2a

some slop in sets 5 and 6, back rolling forward, not getting as deep as I'd like. 7th set perfect

95,135,155,165,170 (pr),160,155

Front squats are a new feeling for me. The bar resting on my shoulders is strange and works them. Also the balance is obviously different than back squats, but I could do all the way down with this lighter weight.

95
135
135
155
135
135
145

Neil(49)165

5 mins X/trainer + CFWU

Warm up sets 10 X 77 5 X 110 5 X 143

3 X 165
3 X 187
3 X 209 = PR
3 X 220 NEW PR
3 X 231 NEW PR
3 X 209 1 count holds at bottom of squat
3 X 209 2 count holds at bottom of squat

All done with arms crossed.

Warm up sets held with fingers. Will try it with fingers on full sets next time.

Burgener WUx2
45x10
135x3
145x3
155x3
165x3
175x3
185x3
195x2+1F
195x1

My wrists were starting to hurt on the last few. Not sure if I wasn't on my finger tips enough or elbows high enough or maybe my wrists need some more flexibility training...

Age 28
BW 165

Oops...just glanced @ this in the early AM and thought it said back squats...

275
285
295
305 (PR)
305
305
305

age24/bw210

135/155/185/185/205x2/205/135

this time
070306

135
145
165
175
195
215
225

Rx'd

135 x 3
155 x 3
165 x 3
175 x 3
185 x 3
205 x 3
215 x 3

cfwu x 1

135x3
185x3
205x3
225x3
245x3
255x3 PR!
135x5

CFWU/3 rds

135
155
175
195
205
215
225
I might could have gone a little higher but the 3rd rep on 225 was a bit of a struggle. Form is definitely getting better and better. I thought I was doing everything correctly until the videos started appearing.

Oops. I think I did about the goofiest looking front squats possible. I'm new to weight lifting. The resolution isn't very good on the exercises page. I wound up hooking the bar in my elbows. It was little uncomfortable, but I did okay. Didn't realized I had done it wrong until I clicked on #11's post. Is there any way we could get a better front squat video?

170/M/72" 3mo. crossfitter

95x3
115x3
135x3
155x3
175x3
185x3
185x3

CFWU x 2

225x3x3x3
235x3x3
245(pr)x3x3

then some RE work
Leg Curls
Bulgarian Split squat
3x10

Travis B,

I agree that the demo video example of the front squats really needs work....but, if you go over to the right a bit and look at the WOD videos - this one is really good - http://media.crossfit.com/cf-video/FrontSquatsWOD.wmv

Helps out a bunch.

SFC DB

135x3
185x3
225x3
250x3
275x3
300x3

#60, travis:

there is a better video on the right side of the exercises page in the yellow area called front squat wod.

-peter

135x5
225x3
245x3
265x3
275x1
275x1
275x3
275x1
265x3
225x3

CFWU 2x10 (+b2b squats 5-10 reps, 5 count)

accidentally only did 6 sets (95-115-125-135-145-150)

never really done front squats, kept it light and worked on form. Need to work on keeping shoulders/back upright more

26 /m 180
Nice improvement from last week for me
225 235
275 275
280 285
280 295
295 300
295 315
315x1 315x1

CFWUx2

95x3
105x3
115x3
120x2 plus 1 (failed on 3rd, reracked and came back to it for 1)
110x3
110x3
110x3

29/m/175

95x3
115x3
135x3
145x3
155x3
165x3
175x3 (bodyweight)

First time doing front squats so took it easy.

WOD as RX'd:

1. 95
2. 115
3. 135
4. 155
5. 165
6. 175
7. 180

135
185
225
245
265
275 (pr)
225

all to dynamax ball

Wow! I did much better than last time. Last time I worked up to 66#

65
70
75
80
85
90
95#

My single rep PR for front squat is 100#

CFWUx3
95 lbs for all sets
(slightly pulled quad playing softball last night)

28yom/190lbs

95lbs x8
135lbs x3
165lbs x3
195lbs x3
205lbs x3
215lbs x3
135lbs x12

Then did 50 body weight squats to make sure my quads were busted. I dropped back down to 135lbs at the end and did 12 reps to work on form. I was able to get 215lbs done with pretty good form but I wanted to make sure I did some deep squats before moving on.

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

max=195 (20 lbs more than last time)

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

135
185x6
135

FrontSquats
155*3
165*3
175*3
175*2
165*3
165*3
165*3

38M/182

CFWU

Did all sets at 60Kg (1RM is 100Kg) because I don't have Squat stands in my home gym and 60K is all that I could clean today (and the cleans were not pretty).

Sam

Are you suppose to do the CWU before every WOD?
And does it matter how many times you do the warm up because I see some people on here that post more than one warm up.

Name:Kalani Ng
Age:26
Hieght:5'9"
weight:195

7 sets of 3 "front squats"
Loads
1)135
2)185
3)185
4)185
5)225
6)225
7)225

Notes: Now don't get me wrong 225lbs is pretty heavy but I didn't want to go any heavier because I didn't have a spot. Next time i'll shoot for 255!

FYI, the reason why I rest the bar on my finger tips is because thats where I catch the bar when I'm doing a let say clean and squat. Thats for anyone that wants to take it.

1 corr 9;27 (I beat my body and make it my slave...)

As you can tell by comment 67 I did back squats because I mis read. SHould I go back and do the front ones later or is it not that big of a mistake?
Brandon

3x135,145,155,175,185,205(pr),195; then 5x135. Need to get deeper on the higher loads; also, I had some difficulty controlling the weight on my shoulders at 205. I wasn't about to pitch forward, but I was unsteady going down. Thanks, Coach! BW:172, Y/A:58

bw 70kg

50,60,65,65,65,65,60kg

on nov 23rd I maxed out at 55kg

Catching up after a rest week. Just returned from a golf boondoggle, naturally with back issues due to torque of swing, no warm-ups, cold weather,etc.

Did 1 arm snatch WOD from a couple of days ago, details there, 26:15.

I'll pose this on the message board, too, but I know that Coach doesn't really spend too much time there and I'm hoping he has thoughts on this. My level of fitness and strength is absolutely off the charts since starting CF, but this is now the second or third time I've had lower back issues playing golf (for the record I am a 6 or 7, have played for 40 years). Does anyone have any suggestions re: exercises, etc. , especially in the CF universe, that addresses this obvious weakness in rotational strength and stability? I DO feel pretty darned good after the 1 arm snatches.

Thanks in advance to anyone who might have some ideas.

D.

23m/5'9"/181

135,145,145,155,155,165,165

didn't really try too hard,
left knee has me worried

185#

185, 185, 205, 205, 225, 225, 225.

95, 115, 135, 155, 165, 170, 175

WU
1/2 mi walk on treadmill
FS oly bar 10x
FS 95# 7x
WOD
135/155/185/195/200/205x1(fail)/185/185

as rx'd
45 yrs old
205 lbs
7 sets 3 reps at 275lbs

231,241,251,261,265(2)

bwt-167

pre-hang cleans-5 x 3- 133,153,165,177,199
post - 50 push up burpees for time - 2:11

65,75,85,89,91.5 x 3

pre-rear delt work
post - 50 burpees for time - 4:32

130/140/150/157/162 for triples
167/171/176 for singles
wrist flexibility and endurance was the limiting factor so I dropped to singles.
something else to work on!
pre: hang cleans 3 reps - 88/108/110/120/130
post: 50 push up burpees for time - 3:40
better than expected thanks to OPT and AFT making me more comfortable with uncomfortable.

45 / 179

CFWU x 3

used a Smith machine for the squats

130-150PR-150-150-130-130-130

8x FrSq + 2 Split Jerk
Light Back Squat work (hip flexor)
Hang Clean 7x3 135-175

"Karen" 5:33

M/18/185

Warm up (sets of 3)
135
155
175
The workout as rx'd
1)205
2)205
3)210
4)215
5)215
6)210
7)205

Kyle #79

Do the CFWU everyday before the WOD, and do it 3x 10-15 reps. After a while you should add other things you are working on(i.e. HSPU, etc.).

Tom #93 DON'T use the Smith machine!

5x45#, 5x95#

135#x3,155#x3,175#x3,185#x3,195#x3x3

I wasn't sure what my worksets should be so I started light. My elbows didn't start dropping until the second set of 195#, so I stayed there.

#60 Travis
That's damn funny. The guys at work (FD) have quit asking me about the funny exercises I do. Most of them are clueless about anything but the bench press, dumbell curl, and triceps extensions, so I probably wouldn't draw any extra attention by the squat you described. Props on the weight for such an... awkward sort of lift.

135-155-165(failed 3rd rep.-155-145-155-155(last not all the down)

3 rounds cfwu
as rx'd
135x3 warmup
155x3
165x3
175x3
185x3
195x3
205x3
215x3

220 X 3
230 X 3
240 X 3
250 X 3
264 X 3

#97 Joy.What I can't figure is the ones that continue with their style of working out when they can see the results that you get.

kgs:65,75,75,85,90,95(failed on 3rd),90

Nice work, OPT crew!

185 195 205 215 225 235 245. Added in a 3 set of cleans at 135 between the first 2 sets, 2 sets of 3 cleans after the squats just for kicks.

Doing these properly is new. I have had to retrain how I do squats.
95,95,95, 105,135, 135, 145

105 105 105 115 125 135 135. Smith machine at st. 5.

Just remembered I did these on the smith at st. 5, subtract 30lbs from all loads, except the cleans.

Further to #60 post.You did a recognisable squat anyway.The Zurcher squat,named after Zurcher,the famous Greek wrestler who from sitting, hooked his arms under the dining table with all his brothers and mama hanging onto it and stood up.
The name is correct,the rest is pure fiction.

44yom/6'1"/221lbs

135
185
205
225
225
225
135

The CF PR Crew:

5 min jump rope
CFWUx3
Rafael;Ruben;Carlos:
95 x6
135
140
145
150
155
165
165

Erika did the 5K

29/5'11"/185
45x10, 95x5, 115x3, 135x3, 155x3, 175x3, 185x3, 195x3, 205x3

CFWU
front squat warm up: 95x6, 135x3, 185x3

WOD:
205, 205, 205, 225, 225, 225, 225

185
195
205
215 PR
225
230
235

152,162,167,172,177,179.5,184.5

pre-hang cleans - 5x3-98,108,118,128,138,143
post-50 push up burpees for time - 2:55

M/48/5'10"/175

Front Squats

135 X 3
155 X 3
155 x 3
165 X 3
155 X 3
155 X 3
165 X 3

85-95-95-105-115-120-125

Focusing completely on form after 20 years of doing squats incorrectly. Humbling...

40y/180#

CFWUx3

BW 128

75/85/95/105/105/105/105

Current 1RM 130. Everything felt great today! Warmup flowed, I realized that I need to recommit myself to doing it every day, not just busting out the main WOD when I "don't have time". I can carve out plenty of time from online muck I think. Off to make dinner. Anyone else betting on a metcon tomorrow?

First time doing this movement.
45lb x 5 x 2 warmup
95lb x5
115lb x 3
115lb x 3
135lb x 3
135lb x 3
155lb x 3
155lb x 3
175lb x 3
Could have definately done more weight.

CFWUx2

Back Squats
40kg x3 x7

Done on the minute. Worked on exploding upwards. Knee felt good. No serious pain.

CFWUx1
BW 65kg

26yo/M/68kg

Front Squat
3-3-3-3-3-3-3

60-70-80(PB)-85F(2reps)-82.5(PB)-75-75kg

32/5'11"/196

1-mile Warm-Up
6x400m Sprints. Unfortunately had to do them on the treadmill. Did 8.3mph.

All sets x3:
130, 140, 150, 160, 170, 180

This afternoon will do:
3x10reps of 35lb Hammer Curls
3x6reps of Dead-Hang Close-Grip Pull-Ups
3x21reps of Bent-Knee Incline Board Leg Raises

45,95,115,135,155,185,195

Meant to go for at least 225 but I think I pulled my left groin on 185. First time I have done these in about 3 years, now if only I could do it without choking myself.

24
Male 6' 185

30 mile bike this morning.

First time with Front Squats and they are going to take some practice.

155,175,175,195,195,175,175

Leg Press 490 pds for 6 reps + 25 squats x 3
Finished with hamstring curls.

cfwux3rds 10,12,15reps of ohs,ring dips,pushups, decline situps, back ext 5dhpu'sx3

85/135/185/205/225/235 all for 3
135x5x2for form

15minutes of basketball

going to the red wings vs predators tonight
let's go wings

bw 165#

115
135
155
175
195
215
225

135x3
155x3
165x3
185x3
195x3
205x3
225x3
seated military presses during rest periods

Back Squat WoD (3 reps each): 155, 175, 185, 185, 195, 195, 205.
- 52yrs/172lbs/5'7"

186,191,198,208,218,220(PB!!),222.5 probably could have gone on but I was hurtin'. Happy with a new high, though.

Pre-hang cleans 5X3 reps worked up to 162.
Post-50 burpee for time 3:53. Sloooow.

#124 - Red Wings = the ENEMY!!

Go Preds!!

Will do this one next Monday (5/2 schedule). Thankfully I'll have 2 days rest.

28/M/185
PT 1hr. CFWUx3

all a2a:
135/175/175/185/205/205/205

M 167lbs. 5'11" 38

F Sq

135x5
155x3
165x3
175x3
185x3
195x3
205x2 (number 3 wasn't in there)
195x3

I think with more sleep I could have done better.

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

Front Squat
95lbs x 3
105lbs x 3
115lbs x 3
135lbs x 3 - 3
145lbs x 3
155lbs x 3

All A2A. 3 minutes rest per set. Foam roller work after.

Djeez. This gonna hurt tomorrow. Good tip to cross arms.

We are two LEO's in Norway getting started. CF definately works!

http://www.bodoe.com/?sp=GB

BW 58kg

32.5, 35, 40, 42.5, 42.5, 40, 40, 42.5kg

WOD done as rxd with light loads due to on going lower back trouble.
3x40
3x40
3x40
3x50
3x50
3x50
3x50
followed with yesterdays wod of 5k (making up for not being able to workout yesterday)5k done done in 33:06

BW 70kg
60kg 3
80kg 3
85kg 3,3
87.5kg 3
90kg 3
87.5kg 3

155
165
165
155
135
135
135

My son, xavier, age 9, knocked out 50lbs. Nice job!

Age 34 / BW 147#

155#
160#
165#
170#
175#
180#
175#

33 yo M 6'4" 205

completed 3 each round
95/115/135/155/165/185/195

27yo 200lbs

3min row CFWUx3

135
225
245
275
295 (pr)
295
295

will go into the 300's next time

:25 bike
Burgener Warm-up

WOD
135-155-175-195-215-225-235

Didn't go too hard, still taking it slow on the hamie. Only 10 lbs away from PR. Pretty sure I could of got it by atleast 10 lbs.

Mom- Glad to see you post... did you have to shovel snow again to get to the gym?

Get some, Go again!

155x3/175x3/195x3/195x1/175x3/175x3/185x3

Didn't keep my head up on the 195 and felt it in my back which was sore from trying to teach my 5 year old how to ski yesterday.

27yo 188lbs

CFWUx2

135
185
205
224
245
265
265x2

115#
135#
155#
165#
175# (failed on number 3)
165#
135#

BW = 152#

MY STUPID GYM GOT RID OF THE OLY LIFTING PLATFORM AND THE BUMPER PLATES. I am irate.

Tariq

225x3x7
I am 5'10", 235 pounds and I like running, walks on the beach...

34 yom
bw 180#

135x3
155x3
175x3
195x3
215x3
235x3
255x1 (then failed on second rep)

155x3
175x3
185x3
195x3
205x3
215x3
225x2 (F)

165# x 3 x 7 sets
Form was lacking so stayed w/ bodyweight today.

95/115/125/135/145/155/165/175/185/165

Run to gym - 1:31 (new PR)

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

Knees to elbows work; did two straight leg raises to reverse hang in a row - new PR; got a good post-workout stretch.

sets of 5

Walked into my garage and said I'd pop 255# and that's what I did.

185x5
185+30# chain x3
225x3
225+30# chain x3
245x3 (PR)
255x1 (PR)
255x0

Not exactly 7x3, but a PR and I did not leave any gas in the tank.

I'll take it.

31 yom, bwt ~183#

44/176

10 x bar
3 x 132, 154, 176, 198, 220 and 242
then 1 x 254.

BW 153
135/135/145/155/165/165/170

Mark
95, 135, 145, 155, 165, 170, 175 (PR)

50/200/6-4

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

bwt-145
cfwux3
135x3
155x3
165x3
175x3
185x3
195x3
205x3
210x3

CFWU x3
Front squat: WU 45#x10, 65#x10, 85x8, 95x4
110x2, f on 2
105/ 105/ 105/ 105/ 105/ 105/ 110x2x1

Had only done the FS once before. This time it def felt more comfortable on my shoulders.
Did a little practice with some other lifts after.

Erin

115-115-115-135-135-145-155

lighter weights to get form

3x135,155,165,175,165,165,155

21/m/145

45x8
stretch
65x6
stretch

A2A x3
95
115
125
135
145
160(bad form, weight coming forward)
165x1(couldn't get all the way down)
155(bad form)

I still need to work on my form, my wrist are feeling it.

Worked from 145-205
Each set cleaned from floor.
2 min rest

39/195

CFWU x 3

FS
100
120
130
140
150 (failed at 2)
150 (failed at 2)
145 (failed at 2)
135

Really have trouble with the form on these; that's whats causing the low weights and failures...

205 max
increased my weight by 5 or 10 each time starting at 135

failed on 215

first cross-fit workout...this should be fun.

22/M/165
Gosh Dern it...
Thought today would be better.

CFWUx3 (10 reps, except pull-ups, which were an abominable 3,3,3,3,3,2,2,2...the difficulty of kipping is really surprising to me... it's actually harder on the grip - the last 4 sets were dead hangs - and I'm having trouble with the push away... aside from just not having the technique down, I suspect that my crappy gym NOT having a straight pull up bar had a little to do with it... mind you, Sports Illustrated: College named my University's rec center as the best in the country. unbelievable!)

FSQ
135,155,165,175,185x3,195xX - hung it.

CFWU x 3

WOD as rx'd

165x3
175x3
185x3
195x3
200x3
205x3
195x3

plus this morning did some crazy 8x800s with pu/su/pull up/dip combo at each half mile.

I'll tell you how tomorrow feels if I don't sleep through it.

Head

95
105
115
115

Did 3 sets of back squat at 225 to finish up...I don't have a rack, and have to clean the weight up, then be careful not to drop it on my toes when done with the set...how do the rest of you deal with this problem?

N: 75/85/95/105/115/125/130
J: 135/155/175/205/225/235/250

Bill 46 YOM 180BW

3 X CFWU with Ring Dips and extra situps and back extensions.

135, 155, 165,165,145,155,145 (Still don't have much "out of the hole". need to work on explosive bounce from the bottom)

Working out at Ballys is tough as it is the antithesis of a Crossfit Gym. Crowded with not that much free weight stuff. Very little floor space. Great working out with Dyson, Dale and Dominick though. Makes up for the hassle of the Gym.

160#/33yom

CFWU x3 (8:05)

WOD as rx'd
175
175
185
195
205
215
215 (1-1-1)

I tried the cross-armed version several of you mentioned on the last round, but it really threw me off - ended up doing 1-1-1 on the last one.

M/28/230#

CFWU x 3

185# x 2
205# x 2
225# x 3

Thanks to Joe (Post #11) for the great link about the front squat. First time in my life I've done these with proper form and I almost broke my wrists, wish I'd stretched more as a kid.

Im with terd in the bush on this one #160....lighter weights to ensure form:

95x3
115x3
145x3
145x3
145x3
145x3
145x3

as RXd

95
115
115
135
155
155
185

Did Back Squats yesterday.

20 minutes of:
100 M run
10 Kettlebell swings
12 Pull ups

14 rounds

rested 10 minutes and did

Partner 5000 Row

Partner A rows 250 M then rests while Partner B rows 250 M. Back and forth until both have completed 2500 M.

N- worked on form using the 45 lb bar for all reps and sets.

This morning I walked 2 miles (forgot to time it)
This evening WU consisted of 24 deadlifts and 12 cleans with the weight (30 lb box) starting below my feet. 20 air Squats, 10 front squats with broomstick and shoulder stretch.

WOD-
45-55-65-65-65-65-75

Wrist flexiblity was an issue as always with front squats.

Kate

First attempt at front squats. 3x135, 3x155, 3x175, 3x185, 3x195, 2x205 (whoa nellie!), 3x195. Difficulty flexing wrists / elbows.

Did the 5k run from yesterday earlier in the day. FS WoD later in the day.
2/3 CFWU, Burgener WU x 2
185-205-225-245-255-265-275

CFWU x 3

45 X 15 Warmup

95 X 3
115 X 3
135 X 3
155 X 3
175 X 3 (Failed at 2/ extreme wrist pain, switched to back squat)
135 X 3 (back squat)

When I load up more than about 135 for front squat the bar is resting against my adams apple, which, I assume, is incorrect. This position also puts considerable strain on my wrists, which I also assume, is wrong.

I'm going to look around for some pictures to see if I can figure out what I was doing wrong, but man that hurt.

short warm-up then
95x3
115x3
135x3
155x3
165x3
155x3

ran at lunch, 6.75 miles-57:00.
3x65,85,95,105,115,125,135;
stairmaster 45:00-9.70 miles.

160
180
190
"
"
"
"

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

M/18/158

155/165/175/180/180/175/165

Base gym=free
CrossFit T-Shirt=$19
Having someone else walk up, know you're about to do the WOD & join you=priceless

95,105,115,125,135,145,155
3x7 snatch w/the bar
3x7 KTE's for fun

CrossFitt: Membership has its privileges.

cwfu x 3

135x3
185x3
185x3
185x3
205x3
205x3
225x3

M/26/2007
CFWUx3
WOD as Rx'd:
1x3@135
1x3@165
1x3@185
1x3@195
1x3@205
1x3@215
1x3@225

M/6'2"/200lbs/29yo

185
205
215
225x2
215
215
215

Disappointing showings both today and yesterday. Due to starting the Zone diet this week or something else?

115/125/125/135/145/150/135

In between,
KB DARC Swings: 26x20/35x20 44x12/14/16 53x16 (in 2s), 53x8/8

I think the wrist/hand flexibility is coming along, but it still hurts at 115 lbs in the right hand.
95
95
105
95
105
115
115

CFWU

FS
135x5
185
185x2
175
175
155
135x5

1 mile run, sick yesterday and missed the 5K, this is better then nothing

168
135-155-185-185-195-195-200(f on clean)-185
Cleaned the bar.

95
115
135
145
155
165
155

Warm-up:
Burgener warmup x3
Front squat 45lb. x5, 65lb. x5

First time front squats 7x3
95
115
135
140
140
140
145

bw-201 (eating bad lately)

wu
3x bar backsquats and frontsquats
3x 95# backsquats and frontsquats
3x 135# backsquats and frontsquats

wod
3x155
3x175
3x185
3x185
3x175
3x165
3x165

205 is my 1RM for frontsquats. I can't seem to find any previous 3RM for frontsquats, so I'll call 185 my new pr.

MC

Note to self

Just found previous 3x3 front squat and 185 is pr.

MC

Worked on proper form and technique

37
57
57
67
67
67
67

had to clean then squat
135
135
135
165
165
165
165

i lift 135 pounds the last 4 set i has problems holding the bar. juan

--

Front Squats (all weight in lbs):

120x3
140x3
150x3
150x3
140x3
140x3
140x3

as RX'd.

--

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

Bwt: 135

135
155
175
195
195
195
195

Tried a different way of holding the bar today... same as when you catch the bar in the clean.

feel like i pulled something on my right side a bit, and not feeling as stable at 95lbs. Went for good form.

3 x 85
3 x 95
3 x 85
3 x 85
3 x 85
3 x 85
3 x 85

I truley suck at these. I've been out of crossfit for a few months this was my first day back. The damn warm up gave me problems during the dips.

bwt 200lbs - warning you are going to laugh at my posting.

65
85
105
125
125
125
125

I need to improve technique before moving to heavier weights.

Greetings,
Late post.... lower back a little sore. Listen to my body (for a change!lol) stayed at 275 for 7 sets.

Finding having to do a more of a sumo style stance to get below 90 for the movement. I watched the vid's and any suggestions as to which area I need to improve my technique/flexibility to minic the style in the vids???? With closer stance weight falls forward as squatting.... Coach any help....

Thanx for the info if anyone actually reads this one????

Chow

95x3
115x3
135x3
155x3
165x3
175x3
180x3

Worked up to 185x3 and 205x1 (solid). Better than last time. If I had been rested could have gotten 205x3 and 225x1.

OHS 135x12

cleans 135x3/155x3/175-5x2

FS 225x3,2,2,2,2,2,2 couldn't get three past first set / OHS 135x12

HSPU 4x8 / one armed jumping pullups 4x2

69" 165#
135
155
165
175
175 for 2
165
165

74" 182#

145
155
165
175
185 old pr
195 pr
205 pr!

CFWU x 3

95-115-135-155-175-195-215

The best part of the day, however, was the warm up. I had yet to be able to do all 15 pullups, my previous best stuck at around 11. However, I was able to get all 15 in a row on all three rounds! Woohoo!

135
155
165
175
185
195
215

5'9" 170#
CFWUx2
95/115/135/155/175/195/225(failed on 3rd rep)
All well below parallel

Back squats. doh
135-155-175-175-175-175-175

21/m/155

As rx'd
185
205
215
225
230
235
245

Front squat x 3

185lbs
185
185
195
195
200 (bad form)
195

135
185
205
225
235 poor form
235
235

100
120
140
160
165
170
155

BW=150.

115/135/155/175/175/175/175

-D.

135/155/185/205/205/185/195

M/22/218
in lbs
145x3
165x3
185x3
205x3
225x3
235x3
245x3 PR

33m/185#/6'/CF46

12rep CFWUx3

Front Squats - 135, 185, 195 (fail on 3rd), 185, 185, 195

First try at this. Better at the end with chest up and feet closer in. 205 next time.

95-115-135-155-165-175-185

I had the same problem as most people on here with the whole wrist thing. Holding the weight balanced on my shoulders was the hardest part, it kept rolling off my finger tips and I couldn't grab it anymore. I could squat more weight, but I don't think my gym would appreciate me throwing down the weights like they do in the video when I lose my grip. Their weights don't bounce.

115/135/135/165/185attempt only/175 attempt only/
155/135/135
the attempts I couldn't lift the weight up.

205, 205, 185, 185,185, 165, 145 (reverse order)
Instead of having my right hand in front of my right shoulder and my left and in front of my left shoulder, I crossed my arms (r-l, l-r). I had no probs holding the weight.

31/ 182

145
165
185
205
205
205
225 pr (with good form)

43 / 195

115.135.135.155.175.205.205

135/155/155/165/170/170/170
W/U 20 pushups, situps, squats, tabata JR.
Followed up with some DB split snatch practice.

age 40
bwt 211#
3-135
3-185
3-205
3-210
3-215
3-225
3-230

47/165
135
145
155
175
185(PR)
185
185

M, 41 years
6', 190

1-135x3
2-145x3
3-165x3
4-175x3
5-195x3
6-205x3
7-215x3

37/M/190-Syracuse NY

155/185/205/215/225/245/255(pr)

1st time with heavy front squats so worked on form: 95/115/135/145/155/165/175 maybe 20-30 more lbs left in me.

4x2 pullup (+35, 25,25,25), OHS (75#, 85,85,95), Dip +35, HSPU-10, MU-50, elevated pushups (9)
7x3 BS 135#
8x2 K2e

CFWU

99, 99, 101, 108, 108, 108, 108

Age: 29
BW: 177

165x3
185x3
195x3
205x3
215x3
225x3 (hit max)
135x3

25yom, BW:172lbs
weights in Kg's
60
70
80
90
100 x2(fail on 3rd)
100 PR
90

150 x 3

150 x 3

CFO

Warm up= deadlift 5 5 5 @ 165lbs

As Rx'd:

3@ 115
3@ 125
3@ 135
3@ 145
3@ 165
3@ 165
3@ 165
active cool down = ran 1 mi. @10min.

1000m swim
95
125
145
165
175
185
135

22/m/165
repost from earlier... not nearly as good as i had hoped.

CFWUx3 (10 reps... except pull-ups 3,3,3,3,3,2,2,2)
FSQ
135,155,165,175,185x3...195xX

:(

Haven't done these since November, so went slow and easy.

27 yo, 172 lbs, 5' 11"

135
185
185
195
195
205
215

Front Squats

all loads power cleaned from floor
all reps down to dynamax ball

WU 3*135lb

3*185lb
3*205lb (PB power clean and front squat)
3*205lb
3*210lb (")
3*215lb (")
3*220lb (")
3*205lb

Rest 5 min

5 rounds for time
5 thrusters, 135lb
200m sprint

in 7:28

30 pull-ups for time in 4:38
Shameful but I have stopped doing pull-ups due to my inability to get the kip down. This is the first step on my road back.

Cheers, kempie

Yeah, Kempie, that was a shameful workout all round.

Maybe my numbers will help put your workout into perspective.

M/38/185

95
115
135
145
155
135
135

I finished with three sets of 6 reps of 115lb strict shoulder press that didn't help my sore wrists any. Legs need a lot of work, along with everything else.

More better faster

125
135
165
185
205
210
215
(@87eleven)

Marty - my pull-ups are a glaring weak link. Everything else I was stoked about but I reserve the right to be hard on myself ;)

Cheers, kempie

95/115/120/125/125/125/115
Wrists were limiting factor. Narrow grip works best.

185
205
225
245 (failed on second, both good depth)
245 (failed on third, also good depth)
225
225 (could be deeper)
185 couldn't be any deeper, really good

5x95# OHS
10 x bar OHS

BW 168 age 38
95#,115#,135#,155#,165#,165#,175#,185#

Front squats 3,3,3,3,3,3,3
m/39/193.5 (today)
95x8, 135x 5

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

125
135
145
150
155
155
160
taking it easy on sore left adductor(?), I think I pulled it on the sprints last week

big pipe:
135/185/205/225/245/255/225(2)

Jeff-175-195-205-215-230(F)-155-155
Charity-95-100-105-115-120-130-135

155/165/165/175/175/185/175

135x3
155x3
185x3
205x3
225x3
245x2
185x5

135x3
155x3
185x3
205x3
225x3
245x2
185x5

all weight in kilos

110x3
130x3
130x3
130x2
120x3
120x3
120x3

(70kgx3)x7

135
145
155
185
185
185
195

180/34

95
115
135
145
155
165
155

Front Squat:

127 x 3
127 x 3
147 x 3
147 x 3
157 x 3
167 x 3
167 x 1

Only have a 100 lb barbell so I had to get creative. 20 minutes of fartlekking (intervals, people) Did 7x3 of "two step forward one step backward" with plenty of rest. Ouch! I doubt I 'll have any trouble with sticking points afterwards though.

45/55/65/75/85/95/95 PR!

Prior: August 2006
75, 80, 80, 85, 85, 90, 90 with help

29/185

155/155/175/175/185/185/195

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

41/176

95 to 175lbs (20 up from last)

Better form

CFWU x 3 (15 reps)

135
165
175
185
195
205
215

3x 95,115,135,155,175,185,205 (pr) vs
95,115,135,155,175,185,195 on 8/26/06. all but 205 were a to a. 205 was deep tho. 15 min ellip wu 16/16. ran 1 mi after at 7.3mph. m/50/183.

33 / 230#

185 / 205 / 210 / 215 / 220 / 225 / 230

Age 51/BW 240#
95/115/125/135/145/155/160
then 65 for 10 and OHS @65# for 10 (this hurt after 070307's workout).

Kept the weights down to work on form, but still felt myself leaning forward and bending at the hips. Practice makes perfect.

185/185/195/195/185/185/185

135 x 3
135 x 3
155 x 3
155 x 3
155 x 3
85 x 20

208bwt

185/205/205/215/225PR/225/225

10 knees to elbows
Dumbell work with rt shoulder, 20# front and side fly, 100# shrug

also 45# OHP

135
95
115
135
155
155
155

21yo male 168lb

2x crossfit warmup

4x empty bar just to get a feel for the movement (first time i've tried it)

65
95
105
115
125
135
135

Definitely felt like the limiting factor was my arms and not the amount I could squat, although the 135 wasn't WAY too easy. I was more afraid of my arms giving out and dropping the bar.

worked up to 320x3 on seventh set

CFWUx3
5x45 warmup
135-155-175-195-205-205-205
5x135 warmdown
Good deep squats, hard to keep elbows up/drive with elbows on sets of 205

front squats suck...

135x3
165x3
185x3
210x3
160x3
190x3
210x3

New to crossfit. 28 M 210 lbs.
Ya my front squat isn't what it should be.

65, 85, 105, 125, 135, 145, 155

6x(3x135lb)

dad: 6x3(45)

39-yom, 167#
95,115,125,135,145,155,160 (pb)
form on last 2 sets wasn't ideal

M/30/200

A few days behind but for the record...

FS: 135/155/175/185/195/185/165

last two were x6 and x10. all done to 18" box depth.

wrists definitely limiting factor.

also, 6 x 3 Shoulder press @ 115

Pull-up 3 x max (11,8,7) then 3x10 assisted pull-ups w/ 20# assist

Dips 3x10 deep then 3x6 assisted dips w/20# assist

Core circuit

Done!

Joseph
205
225
255
265
275
305
325

Joy Beth
95
95
115
125
115
125
125
135
155 x1 All PR over 95

95,115,135,135,165,135,135

TSCHANZY 45YOM 174LBS 5'9"

95 LBS 2X SETS

115 LBS 1X SET

135 LBS 1X SET

145 LBS 2X SETS

ALL GOOD FORM, DEEP SQUATS

TSCHANZY 45YOM 174LBS 5'9"

145lbs was 3x sets

195-205-210-225-230-235-240(failed on 2nd rep).

165# male, 5'9", 28yr

The first time I did this workout I was disappointed with the results. It didn't seem to fit with how drained I usually feel with the workouts. So I modified it and would like to see what others think.
Begin with standard crossfit warm-up

3 set of 3 reps 85% of body weight
Row 500 meters
10 pull-ups
3 sets of 3 reps 95% of body weight
Row 500 meters
10 pull-ups
2 sets of 3 reps 110% of body weight
500 meters
10 pull-ups

My results were
3 x 3 185lbs
2min 15 sec
10 pull-ups
3 x 3 205lbs
2min 30 sec
10 pull-ups
2 x 3 225lbs
2min 10sec
10 pull-ups

First attempt at front squats in a long time so I took it a little easy.

CFWUx3 (-2 sets of OH squats)Have improved kipping and pullups to sets of 15-12-12 from 8-10 in the last 2 weeks for the warmup!!

95-115-135-155-155-170-170

75 lbs x 7 x 3 (increase weight / good form!)

115 last 4 sets

135
155
185
205
225
225
245

Team Lakeland
Neil
125
135
145
135
135
135
135

James
125
135
135
135
135
135

(done 3/7/07)
135/145/155/165/175/175/185
Went ass to ankles and occasionally even stopped at the bottom on a few reps. The bar started slipping off my shoulders on the third rep of the last couple sets...form and flexibility started to compromise with fatigue.

cfwux3
145x3
155x3
165x3
175x3
185x3(3rep pr,only got 1 rep last time)
165x3
175x3

M/74/214/42yoa
Intro to front squat
135x3
155x3
175x3
195x3
215x2
235xNo Go
195x3
185x3
OK, so baseline is I have confidence at 214, don't at 235; wrist flexibility is surprisingly lacking
OVHD sqt x 20

135,185,205,225,205,215,205
worked on shoulder presses
45x5,65x5,95x5,115x5,135x5

135, 185, 195, 205, 205, 205, 205--should be able to do 225 next time, if not more

Followed with weighted dips x5 @: 50#, 70, 80, 80, 85

Followed that with 1 set of 30/30 bw squats and half a tabata set of pushups (holy crap is that hard)

age 17 bw 165

135/155/175/185/190/195/200(pr)

cfwu x3, 12 pullups + dips, 15 all else
Front squats: 7x45
3x95
3x115
3x135
3x135
3x140
3x145
3x150
focused on form

cfwu x 2 - 10's

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

A2A (mostly, 3rd or 4th I remember zoning out...)

3 sets of 10 w/ 175 and remainder of oly strength training workout

ok, after almost a year, did FS with a "clean" grip vs. arms crossed. did 1's to find 1RM then came back to workout.
1RM - 245 (easy but could not get 275)
135x5x5, 155x3, 185x3 (i know i can get reps at 225 now tha i've made my mind to do FS the right way...)

155, 155, 155, 165, 155, 155, 155

3x245
3x275
3x295
3x295
3x295
3x315
3x325

Oops, forgot to mentioned I had to sub back squat for front squat.

Front Squat

3x135
3x135
3x135
3x135
3x135
3x135
3x135

44 yrs Male Tucson

31yo/m/175lbs/12" dick

done on 3/12/07

170 x 3 x 7

not bad, go up 10-15 lbs
KEEP ELBOWS UP!

44, 5'11", 205lbs
185, 195, 205(2-PR), 205(2), 195(2), 185, 185

45x3
95x3
135x3
185x3
205x3
225x3
245 fail

as rx'd

185
185
195
205
210
215
220

m/ 30/ 6-2/ 245

CFWUx 2x 10

45x 3
95x 3
135x 3
185x 3
225x 3
245x 4
275x 1