In general, how much weight should we use?

It doesn't call "for time" so I guess one should use whatever weight one can get for 15, 12, and 9 reps. I guess? For me that would be about 135, 145, and 155; or thereabouts. Anybody have any other interperetations?

Uhhhh, I don't get stumped much but I may be in need of some explanation here? I'm posting how much weight I do on the squat but is there no time factor whatsoever?

And just out of curiosity, does Brendan ever sweat? I'm starting to think he's a Cyborg. If I attempted that many double unders in one outing I'd probably need medical assistance.

I take 15-12, and 9 to mean:
15, 14, 13, 12, 9 and probably to do the max amount of weight you can for each lift.

What does 15-12, and 9 rep rounds of... mean.

very confusing!

looks like some of the Old school postings

Warm up well.
Back squat the heaviest weight you can for 15 reps.
Do 15 HSPU.
Back squat the heaviest weight you can for 12 reps given that you just did the 15.
Do 12 HSPU.
Back squat the heaviest weight you can for 9 reps.
Do 9 HSPU.

Rest as needed. Post loads to comments.

I would say different;
http://www.crossfit.com/cf-info/faq.html#Exercises1
No weight indicated means no weight...
15 Back squat
15 HSPU
12 Back squat
12 HSPU
9 Back squat
9 HSPU

Fast and furious?

Tony B's right. The literal reading works.

Does anybody else think it unlikely for coach to tell us to do 15,14,13,12 then skip to 9? It's a matter of 36 vs 63 weighted back squats. Historically I think the 3 round version is more likely to be the "rx".

175x15
185x12
200x9

That's the plan, probably won't survive first contact.

Do 15 back squats at a weight you cannot lift 16 times then do 15 hspu's. Do 12 back squats at a weight you cannot lift 13 times then do 12 hspu's. Do 9 back squats at a weight you cannot lift 10 times then do 9 hspu's. Post how much weight you used for each set of squats if they were different. B

Think I'll use "Diane" weight as a guide. Plan:
15-12-9
Back Squat 225 lbs.
HSPU

Back squats, does that mean I stand on one person's back or two people's backs while I do them? Should I wear a power lifting suit? Can I drink water between sets?

Old School WOD, use as much as you can and still blast through for time is my interpretation.

Thanks for the interpretation Tony B., and validation Coach. Never having back squated 15 straight reps, I may find this to be an iterative WOD.

Gaucoin, I assume your brachialas (sp) wasn't seriously hurt by the muscle-ups two days ago, after seeing your results today? Good news!?

This was posted by another CrossFitter some time ago...thank you, whoever that was! Hope it helps...

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

Posted too soon. Any ideas for scaling, starting from a known, such as a 5 rep max? Thanks in advance.

Thanks tjo! Perfect.

Thanks for the video. Can't jump rope all that great but the tips should help and give me something to shoot for. Can't wait for tommorows WOD.

To Coach and everyone involved with Crossfit:

On the occasion of my first anniversary of Crossfitting, I want to express my sincerest gratitude for developing and sustaining a superb program.

I had been fighting the typical, losing battle against the effects of middle age. The pants size was rapidly closing the gap with the jacket size. As much as I was doing other "work outs," I continued to lose ground.

Since I found Crossfit one year ago at age 40, I have dropped over twenty pounds and about 5 inches in my waist line. Most importantly, I feel stronger and fitter than I was at 24 years old, going through the Sheriffs Academy.

I know that I will stick with this for life.

Thanks Coach

How much does Annie weigh (no offense meant, me and GF think she looks and performs great)?
How old is Brendan?
Is that child indeed the result of a union between these 2 Crossfitters?
Can that child do a muscle-up yet?
Which trainers are showing up to the certification seminar in Golden?

Alright, for all of you illiterate blokes out there that need this spelled out for you, the workout is as follows:

Complete 3 sets of alternating Back squats and Handstand Push-ups(weighted or unweighted), with the 1st sets having 15 reps, the 2nd having 12 reps, and the 3rd having 9 reps. Rest as long as needed between sets, and try to use the heaviest weight possible and still complete the prescribed repetitions.

It never said "for time" or anything about the handstand push-ups having to be unweighted. Stop thinking so hard and simply do what it says.

Well that's pretty much how I saw it (as per Brendan's explaination) but I think I needed confirmation. Thanks to Coach, Brendan and Tony B for clearing that one up. Looks like Joe Slick is way off on the reps and Dan C is off on the timing factor, although more power to him.

Scott H my arm is better but still a little gimped, thank you for asking!!

Funny, I tested 1RM back squat during the last rest day. :)

Just a thought.. but wouldn't the workout description be clearer if a correctly used comma was preferenced over the dash.

i.e. 15-12 suggests 15 to 12 whereas 15,12 and 9 would mean exactly what it says.

New to crossfit and still crap at it .. but already obsessed and impressed

Here's my suggestion for the squat load if you want to go for time:

20% your CrossFit Total. If your CFT is 1000, do 200#, if it's 500 then do 100#. Do all three sets fast as you can.

If you're going for max load: rest 2-3 minutes between sets.

Post the way you did the work-out with your results. There's gonna be a lotta variance on this one.

So normally I do typical gym workouts like back and biceps, chest and triceps, a day of legs...throw some shoulders and chest in here and there. I noticed from doing crossfit for the past few weeks that I am getting more lean, Im somehow putting gaining weight, and I just feel fit. Im kinda getting more of a fightclub body and I like it. I have read that crossfit isn't really about aesthetics and such,...but it can be an added bonus for the beach.
Just wanted to get that in there. You guys rock! Late

Ok guys, don't laugh at me... I'm really out of shape, overweight and a couch potato... After a couple of weeks of broomstick squats, I bought myself an olympic weight set and transformed a spare room in a home gym...
So today it was my first crossfit workout ever. It went like this:
- back squat 15xolympic bar only (20kg), 12x25kg, 9x30kg
- too weak to do handstand pushups, so I elevated my feet on a flatbench, making a 40degrees angle with the floor, more or less.
Total: about 11 minutes, as breathless as it gets :-)

max loads... in my opinnion... i'll post mine soon

225 x 15, 15 vertical pushups (toes over bar on smith machine),
225 x 12, 12
225 x 9, 9 of the same

20 yom, 190#

Squats: 185,205,225

Did Handstand Pushups with increasing depth: Arms parallel, little bit further, then nose to ground

Did some planks for a minute with 45 pounds on my back, some medicine ball slams, and jump roping afterwards. Feels good!

I love the shirt in tuesdays pic. can i get crossfit shirts online other than the ones in the store?

I am currently unable to do handstand pushups. Is there a workout that I can do to sub the hspu's that will help me do them in the future? Thank for the help

Opted out today. Due to knee problems I've not done squats for a long time and yesterday's thrusters left my thighs very fatigued and sore. Saw little point in bombing them again. Also, can't do a handstand (yet!). :)
Did some benching (high incline dumbles/decline close grip) and deadlifting (regular and then two sets of Romanian DLs to finish) instead.
Gotta build those calluses!

Irene,

Just keep at it. Persistence is key essential. I highly recommend the Zone book by Dr. Sears. (see FAQ).

good luck and God Bless

Eric

CFWU (10), WOD as rx'd, 60kg/70kg/80kg, HSPUs forehead to ground, heels touching wall for balance only...probably didnt rest enough, sort of just continued through....out of interest, the combination of alternating squats and HSPUs, which i see as having the effect of blood required in legs, now in shoulders, now in legs etc...whats the training benefit? not saying there isnt one, i'm just not that learned and would be interested to know....thanks

The main thing is you go into the HSPUs immediately after you set the BS weight down. There does seem to be some confusion about the recovery time expected before going into the next round. From Brendan's description you allow enough recovery to increase the second round BS to your 13RM weight, and this implies about 2-3 minute recovery, etc., but then from tjo's chart, that increased weight is only 5% or so , not much. You will get a good workout if you go with your 15RM weight and just keep it moving with minimal rest, possibly breaking some sets if you underestimate your recovery. Of course use common sense and be safe with the BS.

Why is it that when they post exercises, they arent very clear at all?

All they have to type is a few sentences, for ex: 15 sets of..or X number of sets..whatever the case.

the only reason, i say is now people are coming up with their own meanings and now things get misconstrued.

Comment #22...
Annie is a mighty little thing! But don't know her weight... Brendan IS a Cyborg, and does sweat...no they are NOT a couple. Annie is married to an amazing man and they had that sweet little Dylan baby together. Brendan is dating me, the tattooed chick on the back x exercise video...hope that clears some of your questions up for ya ;) Umm...great video B. You always amaze me with your quick double unders and how you don't mess up!! I wanna do that too...

M
188lbs
27yo

15,12,9

Squats 225, 245, 265 (Full ROM)
HSPU's

Tougher than it looks!

I'm Steve Smith's roommate...this guy is the real deal.

Everyone is making this way too complicated. It's not for time. It does require you to have a good idea of what you can squat for 15,12, and 9 reps. Rest as needed between sets. Some people need more rest than others. I see this as a ME workout, with the the load of the squats being the measuring stick. The goal should be to have the sum of the back squat weight be as high as possible. And if you're really tough, how heavy a vest you wore for the HSPU.

The weight doesn't count if you break sets on the squats. Thats how I see it anyhow.

If you can't do HSPU, sub as needed(elevated pike pushups, press, assisted HSPU--on smith machine).

I'm out of town today and have no access to weights. I wanted to do the run 1 mile and do 30 reps of bodyweight bench press for time test ...however - no weights. What is a good bodyweight bp-to-pushup ratio? I was thinking 4 or 5 pushups per bench press.
I hate to resort to the message board but I couldn't find in the faq.
Thanks.

"Never having back squated 15 straight reps, I may find this to be an iterative WOD."

I've been doing 3 sets of 5 squats for 8 weeks and last night decided to work on form instead. I cut the weight in half and did 3 sets of 10 reps. That is a completely different animal! Even at half the weight it was almost as difficult as my 5 rep heavy sets. I followed that with 3 sets of 10 presses. Wish I'd seen this WOD before I did that. I would have done the 15, 12, 9 sets (no way I could even attempt Handstand push-ups).

BW: 168
All Back Squats at 225- All 3 rounds unbroken
HSPU's- 1st 15 unbroken, 2nd broken at 8,3,1, and 3rd broken at 6,2,1
I did this one for time: 7:30

15 Back Squats @165
15 Handstand PushUps
12 Back Squats @ 165
12 Handstand PushUps
9 Back Squats @165
9 Handstand Pushups...and they suck!

w/u: series of squats, hand stands and shoulder presses w/pvc pipe and 45 lb bar
wod: used 1 rep max percentages posted above for working weight:
weights: 155, 165, 175
time: 5:17

I believe they mean 15 back squats and 12 handstand push-up for 9 cycles. Makes sense too me!

I believe they mean 15 back squats and 12 handstand push-up for 9 cycles. Makes sense to me!

Double unders have been my nemesis--I can do the one-leg hop and running-in-place with a rope, crossovers, and a few other tricks, but the double unders get me. 2 minutes, eh? Now I have a solid goal (so far my consecutive record is about 1/4 of Brendan...I can get it going for the high-teens before I whack myself and leave a nice welt). But the last "Do 50 of everything" WOD there was a marked improvement... maybe a "rest" day project for me....
Will let you know when I do!

42 yom/160#

160# x 15, 15 hspu on smith machine
170# x 12, 12 "
185# x 9, 9 "

Back Squats: 135x15, 155x12, 165x9
HSPU: 15 (9-3-3), 12 (11-1), 9 (8-1)

maybe a bit too conservative on weight selection. still, a great workout.

Q - where can one buy a rope like that?

280#'s/43 yom

Yesterday WOD was 2 hours at climbing gym with my sons so I missed the heart work therefore today's WOD was:

Row 500m, 1000m, 1500m, 1000m and 500m w/2 min rest btwn each piece. (Got this from the CII website. They have a WOD generator. Put in your time, intensity and purpose and it will generate a pain plan for you.)

then 15,12,9 reps of 275# BS and assisted HSPU.

Met another Xfitter at the club this morning. Nice to meet you John!

Sorry about this, but another newbie question.

Do you long time crossfitters keep track (ie seeing progress) of ALL the workouts or just the 'named' ones? I have both the skills sheets from the FAQ and have been keeping track of every WOD. I was wondering if this is worth it, due to the 'randomness' of the workouts. Some may never be repeated or not be repeated for years.

CFWU as rx'd
15 back squat (225#)
15 incline/ pike pushups
12 back squat (245#)
12 incline/ pike pushups
15 back squat (255#)
15 incline/ pike pushups

Can't do HSPU consistently or effectively w/o falling over myself. No gucci eqpt available and too small a space to safely work on HSPU proficiency.

2x40/40 single arm 52# kb swings
2x30/30 single arm 52# kb swings

6:28 - 155# back squats, HSPUs, Bwt 114#.

Back squats below parallel. HSPUs done with hands on 2x4 blocks with top of head touching floor (keeps me from arching so much and makes up the missing ROM).

35/M/168
Third WOD for me.

Back Squat: 85# all
Subbed Standing Presses for Handstand Pushups: 85# all

Man, I'm a lot weaker than I thought. I'm healthy for my age, but I've got a long way to go before I'm "fit".

Tyler, keeping track of all workouts is good. You may or may not improve in everything depending on if you were a "specialist" before. i.e. I spent a lot of time benching in the past. I am now more well rounded and my shoulders are feeling better but my BP is down, but that's OK. My running is still getting better but it is because I did so little of it for so many years it is still a weak area.

For many people there will be improvement in workouts you may have not done for weeks, this is happening because they are improving overall even though they are not specifically doing the same workout.

You will generally see the most improvements in areas where you are weakest. Most people can improve quite a lot before they reach the point of diminishing returns in a specific area.

35yom/152lbs

CFWUx2 10reps each

15 backsquat 135lbs (oops easy)
15 hspu feet on smith bar (oops easy)
12 backsquat 165 lbs (harder not difficult)
12 hspu feet on smith bar (done slower 3secs down 2sec up)
9 backsquat 185 a bit difficult
9 hspu feet on smith bar (done as previous)

Wanted to do hspu assisted so I can get full rom, but having my feet on the smith bar seemed like too much of an assist.

Finish with 15 pull ups kipping.

OK. now I'm beat.

Tyler staggs,
If you post your time here on the comments page, it is pretty easily searchable. And when workouts repeat, there is usually a link posted to the last occurrence of that particular workout.

Many also cut and paste their replies here to their own word/text docs that are easier to search, or have their own WOD log on the boards.

33/M/178#/5'9"/CFT=830

As Rx'd w/ feet hooked on bar for HSPU
135, 150, 165
Squats were A2A, barefoot, beltless

Female
Bwt:170
backsquats 75lbs,95lbs,105lbs
regular pushups for the first time

WU
.5 mi. walk on treadmill
oly bar squats
65# BS
WOD
115 on all sets
worked on form
HSPU assisted w/ feet hooked on bar

BW 169

Back Squat- 225x15,12,9
Handstand Push-ups- BW 15,12,9

Tony B. thanks for the great video. My wife has been waiting for a good d/u demo!

Great work.

Thanks for the clarification Shari-baby. Lucky guy, lucky lady.

CrossFit Camp Buehring, Kuwait

Current membership = 2

Ken, 33 YOM, 66" 160#
As Rx'd
185, 195, 205

Charlie, 43YOM, 70", 215
135, 135, 135
L-shapped push-ups

#55 tyler

I keep a notebook of all my WOD's as well as warmups and times for both. It helps me measure improvement since with Xfit you rarely do the same WOD twice in a month. However, you still find that you see improvement in a given WOD even when you haven't done it for months because your overall fitness has improved.

#56 Justin

I have the same issue - very little room to practice handstands and a relatively hard floor for tumbling. My New Year's Resolution was to get a freestanding HSPU by year's end. I have added HSPU's against a wall to my WU each day and simple rolling practice as a cool off on lighter days. I'm just getting to the point where the occasional HSPU against the wall finds my feet not touching - slow progress, but improving. Stick with it.

35/M/65kg

60kg Back Squats (unbroken sets, knee ok)
HSPU's to 2cm target (broken sets)

9:40

Rested 3 mins then did

13 reps straight w/10kg weighted chin-ups

30/M/200

Bike to gym

CFWU x 3

Some warmup sets

245 x 15 / 10,5 HSPU
265 x 12*/ 12 HSPU
285 x 9* / 9 HSPU

* switched to wider powerlifting stance to stop knees from making noise. Hips below knees on all of 'em

P.S.

HSPUs done with heels on a wall

185*15
205*12
225*9

HSPUs done with toes over bar

34m 190 lbs
all hspu aided by smith machine
125lbs x 15
15 hspu
135lbs x 12
12 hspu
145lbs x 9
9 hspu
155lbs x 6
6 hspu
165lbs x 3
6 hspu
185lbs x 1
10 hspu

Trying to get a feel for the weight to use on BS. Next time I will start at 145lbs.

28/M/185
CFWUx3

165x15
175x12
195x9

HSPU with feet against wall.

#17, tjo, thanks for the chart; perfect conversion for me.

Forgot to added the 2 cfwu's

Forgot to post yesterday's results. 8 rounds using 2 45lb KBs. 80 pull ups slows you down some.

132
154
165

Legs fried after the thrusters.....

I just have a couple of general questions on crossfitting:

1) I'm starting to play Rugby, will these workouts help me out for that type of sport?

2) I would like to put on weight in lean muscle only, now I have to eat what they serve me at the galley but there's an open salad bar, what type of salad should i be having? and what can i snack on when I'm hungry in between meals?

3) How long does it usually take before I see a significant difference in strength?

160#/33yom

WU: (SS/Pullups/burpees/GHDsits/OHS) 15x3
WOD: As Rx'd
BS 175x15
HSPU (against wall, broken 9/4/2)
BS 185x12
HSPU (against wall, broken 8/4)
BS 195x9
HSPU (against wall, broken 6/3)

21/220lb/male

15-115#
12-135#
9-155#

15,12,9 elevated pushups (couldnt have been more than 20° at most)

#79

1.)I wish I had access to these workouts when I was at the Naval Academy. I definitely think they will help with rugby. The hip strength development, metabolic conditioning aspects and short track and field workouts will translate to better performance on the pitch. You might want to add some more sport specific drills (sprints, agility drills, hill climbs, etc.), but this regimen is awesome by itself.

2.)Load up on kidney beans, make extra PB sandwiches to go, eat yogurt, and drink skim milk with every meal. The quality of the meat is probably questionable. Stash some protein bars or buy protein powder drink mix if you have the time.

3.) If you're new to weight training, you'll notice significant gains in the first two weeks. If you're more seasoned, the strength gains will be more gradual.

Good luck

Les

USNA '99

73.5"/195#

Went for time. I mean, this is CrossFit, right?
15, 12, 9 at 185# on the back squats.
8:32

28m/170

225 x 15
1 min rest
hspu x 15 - unbroken
1 min rest
245 x 12
1 min rest
hspu x 12 - unbroken
2 min rest
265 x 9
1 min rest
hspu x 12 - unbroken

total time = 11:45

15x88, 12x88, 9x108

Subbed presses for handstand p/u's
15x65, 12x65, 9x65

60,60,65kg squats
20,20,25kg presses

15 x 175
12 x 185
9 x 205

HSPUs assisted w/feet on Smith Machine.

Linked my first few Double-Unders today.

Looked at my post #13 before going to the gym and thought, hmmm, might be a little optimistic.

Struggled through CFWU after ystd WOD and thought #13 was laughable, especially after reading Brendan et al suggesting 15RM. Soooo...

135x15
HSPUx15 (toes on Smith)
155x12
HSPUx12
185x9
HSPUx9

Tired and sore. Might have gotten a few more pounds on each round, but I'm more than adequately exercised.

Never dull, Coach, always a thrill. Thanks.

Thanks for the record keeping tips. I'll start posting my results here as a backup!

28m/5'10"/275

Back Squats
225 X 15
235 X 12
245 X 9

Kneeling Shoulder Press
95 X 15
105 X 12
115 X 9

I could have went a bit heavier on the squats, but was really concentrating on getting good and parallel.

Crossfit warm up x2

225x15
15 broken 12-3

245x12
12 broken 7-3-2

265x9
9 broken
5-3-1

M/40/207

155 x 15
hspu x 15
185 x 12
hspu x 12
205 x 9
hspu x 9

225 x 15
15 HS push-up (bad form)

245 x 12
12 HS push-up (bad form)

275 X 9
9 HS push-up (bad form)

Not today.

I ran in Pat's Run for the Pat Tillman Foundation in Tempe, AZ today. 4.2 miles about 37 minutes.

God bless you Pat!

205, 235, 265

HSPU feel much stronger. Should have gone 10-15lbs heavier, at least, on the squats, but will know next time.

Followed with a set of tabata squats for a score of 20.

CFWU(3X) - 15 reps

15 squats - 225
15 pike push-ups
8 squats - 285
12 HSPU with feet against wall (Broken into 3 sets)
4 squats - 285 (to finish what I started)
9 HSPU with feet against wall (broken into 3 sets)
9 squats - 245
9 push ups with feet elevated on delcine bench

Well after a discussion with OPT I went with the metcon burn with a set weight so I timed the whole ordeal and used 187 for all 3 sets.
8:13 was the result!! 187 is pretty damn close to my true 15RM for squat...

Pre-5 sets of AMRAP L Pull-ups 6,6,7,8,9
Post- 30,20,10 V Sit-ups & 45 degree BE's with 25lbs in 7:46

18/M/185

as rx'd
185lb 15
15 HSPU
205lb 12
12 HSPU
225lb 9
9 HSPU

all squats at 100kg (220lbs).
bw 63kg (138lbs)

Was very unsure about what weight to use. Anything above 5 reps is uncharted territory for me. 5 rep max is 120kg and I reckon I got it about right. I could possibly have gone slightly heavier for the set of 9 but it was a long way from easy.

Great workout and many thanks to Highland Games supremo and allround strength monster Malky for tips and encouragement on the squats...

Great to watch you obliterate our Crossfit Manchester gym records all morning, culminating in a 220kg deadlift!

It was a privilege to have you and Julie visit us. Look forward to seeing you again soon.

If that dash was a comma...that would alleviate any confusion. I am gonna do 3 rounds with 15, 12, and 9 like most of you, but it looks more like two rounds with the first set being 15-12 reps and the second being 9. Just my take though.

225 x 15, 15 hspu's
235 x 12, 12 hspu's
250 x 9, 9 hspu's

Was not positive on this one and there seemed to be a ton of different opinions. Worked through quickly and did it 10 minutes after completing yesterdays. That is the reason for the lowered squat weight.

135x15
handstand
135x12
handstand
135x9
handstand

7:36 total time. Legs are fried from doubling up.

M/28/6'6"/290

CFWUx3

135x15
HSPUx15 legs on incline bench
145x12
HSPUx12 legs on incline bench
165x9
HSPUx9 legs on incline bench

First time doing squats and HSPU with CrossFit, I'm positive I can do better than this next time.

CFWU x 1 plus Sotts practice worked up to 25 lb bar

BS- 115 for 15, 12, 9
Shoulder press instead of HSPU-
65-9, 55-6, 55-12, 55-9

Felt a little ill today.

Kate

age 41
bw 166, down 14 lbs in 3 mo

cfwu x3

155 x 15
165 x 12
185 x 9

almost did all hspu's unbroken (last set 6+3)

155x15

175x12

185x9
Did all hspu's none broken

4:15
15x95
12x95
9x95
All HSPU

44/175

15 x 210
12 x 226
9 x 249

HSPU in between. Thanks tjo, # 17, for the guide. I used it and the numbers seemed to be pretty much right on.

CFWU x 3

15x125, 12x135, 9x145, hspu's 1/3 to 1/2 rom

225x15, 12, 9.
Regular PU for HSPU, L elbow still not right.

Then R arm DB Snatch:
80x5
5x(100x1)
110xF, XF

Not bad!

115 lbs x 15
Shoulder Press 75 lbs x 15
105 lbs x 12
SP 65 lbs x 12
100 lbs x 9
SP 60 lbs x 9

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
21/155#

WOD as rx'd:

15@185(should have gone heavier)
15 HSPU
12@185(should have gone heavier)
12 HSPU
9@225(just about right...maybe a little heavier)
9 HSPU
This was a sick WOD!!! heavier next time for sure!!!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M/29/6'2"/22O
squats
15x185
12x195
9x205
HSPU's with feet on bar of power rack

M/163#/24 YO

5 Min. Jump rope (single jumps)
CFWU x 3
15 squats 135#
15 HSPU
12 squats 155#
12 HSPU
9 squats 175#
9 HSPU

should have went heavier on squats. I have trouble gauging where I should finish on squats without failing. Can't wait until the next CF Total to find some relative percentages.

no squat rack at gym. used the smith machine. hate that thing. need to find someplace to do squats. did assisted hspu with smith machine bar instead of against wall as usual. was easier and could get more ROM.

15x 88# on smith bar
15x assisted hspu
12x 88# on smith bar
12x assisted hspu
9x 88# ...
9x ...

almost ate it on the last rep of first round of hspu... somehow managed to 'gracefully' collapse and roll onto my side. good thing i was the only one in the gym at 9:30pm :P

I haven't got a squat rack, so my max squat's sort of limited by how much I can clean into squatting position. Anyone got any suggestions?

Handstand pushups were fine, BTW. But does anybody else find door pullups much harder than bar pullups?

CFWU x 3

WOD
Hooked toes around bar for HSPU and worked continuously without resting.

15 x 145#
15 HSPU
14 x 155#
14 HSPU
13 x 165#
13 HSPU
12 x 185#
12 HSPU
9 x 205#
9 HSPU

115x15
15hspu
135x12
12hspu
165x9
9hspu
recovering from flu can due much better next time

m/160lb/48

15 X 140#
15 HSPU
14 X 140#
14 HSPU
13 X 130#
13 HSPU
12 X 130#
12 HSPU
11 X 130#
11 HSPU
10 130#
10 HSPU
9 X 165#
9 HSPU

* HSPU were assisted

55 lbs back squat x 15
45 lbs shoulder press x 15
60 lbs back squat x 12
45 lbs shoulder press x 12
65 lbs back squat x 9
45 lbs shoulder press x 9

36/m/175/5'4"

135,155,185 on squat (I should've squatted heavier)

I had my feet on the wall on the HSPU

did met con version - 225 lb squat and hspu's - 6:09

pre-L-sits, amsap x 5 - 25s,26s,17s,22s,13s
post1-135 lb squat - 15,12,9 - 90 sec rest b/t sets
post2-30,20,10 rep rds for time:
V sit ups/GHD 25 lb back extensions - 5:09

Age 34
BW 147#

135 x 15
15 HPSU
145 x 12
12 HSPU
155 X 9
9 HSPU

23/M/173#

15, 12, 9
Back Squat (115, 155, 185)
Handstand Push-Up (12+3, 10+2, 8+1)

Age 37, wt: 128
Standard CrossFit warm-up
60# x 15 BS
15 HSPU
60# x 12 BS
12 HSPU
60# x 9 BS
9 HSPU

I used my son for the back squats, carrying him on my shoulders in a firefighter hold. I don't have weight sets at home. Next time I might used my 69# daughter, but I don't know if I'm strong enough for her yet! Today's workout was GOOD and TOUGH on this "rest" day from marathon training. Thank you!

back squats
165#,185#,205#
should have gone heavier
hspu against wall

CFWUx3

Back squat:
15 x 185 lbs
12 x 195 lbs
9 x 205 lbs

HSPU:
Freestanding with spotter for balance; broken into sets of 3 & 4

Run 1 mile on t-mill
CFWUx2

Back squat:
15 x 105 lbs
12 x 105 lbs
9 x 115 lbs

HSPU:
Freestanding with spotter (used progressively more assistance); broken into sets of 2, 3 & 4

225x15
245x12
275x9
HSPU'S done on parallette's for first time, feet on rack. This one was tough after yesterday's 140 thrusters...

modified again - waiting for adductor to heal better before pushing it.
15,12,9 reps (not for time) of
BW (158#) bench press and hspu
minimal rest though to add a bit of a met-con factor but still be able to get 158# off my chest.

pre: alternated between amrap L-pull ups and L-sits for time
6,7,5 reps and 20 and 15 second L-sits in between.
post: 30,20,10 reps for time of V sit ups and GHD back ext. with 25# - 6:33

15x155# BS
15 HSPU one-leg assist
12x175# BS
12 HSPU
9 x 185# BS
9 HSPU

not timed. loads were close to max's, but probably could have gone heavier, especially rd 1.

Male 40 / 6' / 185 lbs.

Legs were still screaming from thrusters yesterday...

Used 95 lbs. for all squats

impressive rope jumping by the way. I luckily always jumped the efficient way and now need to work on stringing more together. 2 minutes straight through is sick.

22 M 171 lbs.

2:11

135 lbs. for all squats
Inclined "Hindu" Push-ups

I got a pretty good time, probably should have loaded the bar more, but my legs were screaming as it was.

30yom, 185#

CFWUx3

15x215# BS
15 HSPU, legs supported by Smith Machine bar
12x235# BS
12 HSPU, legs supported by Smith Machine bar
9x255# BS
9 HSPU, this time got brave and did the handstand against a wall - much tougher

Back squat 162 pounds, 15 reps (15)
Handstand push-up, 15 reps (12,3)
Back squat 182 pounds, 12 reps (12)
Handstand push-up, 12 reps (12)
Back squat 202 pounds, 9 reps (7,2)
Handstand push-up, 9 reps (9)

Back Squats 125 lbs (all unbroken)
HSPU's (10+5, 8+4, 6+3)

185
3" Target
205
3" Target
235
3" Target

All unbroken

P.T. Warm up
45x10 BS
ROM's

WOD
225x15/HSPU
225x12/HSPU
225x9/HSPU

Was going to go heavier, but choose to play it smart. May have been able to go heavier, but 225 was a good weight to do w/out stopping at all. Will go heavier next time. HSPU were done straight through as well.

Coach & T- This was a good one... deceivingly challenging on the squats.

Get some, Go again!

135x15
hspu 9/3/3
175x12
9/3
205x9
6/3

CFWUx2, plus snatches, presses before. NO pulls, left scalenes sore after a head-conking fall while skiing yesterday. BW 128

105x15, 15 HSPU assisted w/ feet on bar
115x12, 12 HSPU " "
125x9, 9 HSPU " "

Followed tjo #17 chart, using 65, 70, 77% of 1RM (165) for the weights. Thanks!

After, did 10 windshield wipers (I think) holding 95# up. Legs too short to touch plate, but I touched the bar.

M/30/192

Row 500m
CFWU x2
2x5 L-pulls
95# hang high pull, hang power clean 3x4

WOD
205# on the bar
All squat sets unbroken, tough though, certainly not my forte. It's been a while since I've done more than 5 back squats in a row, I think!
HSPU broken
9/6
7/5
5/3/1 (lost my balance!)

More 95# high pulls, cleans, and snatches to cool down.
Must... OLY.. lift!!!!

Subbed OHS for back squats.
All sets 95lbs.
Lower back problems still lingering.

Did my hspu with my toes curled over the smith machine bar, all set broken. As for the squats, I did them unbroken: 135; 185; 225, full parallel. Good stuff, hooah.

Did yesterdays WOD today. I have a confession - I HATE thrusters. That's why I made sure to do that WOD since I couldn't work out yesterday. I blew on this one - as RX'd

8 full and 5 thrusters - had Fugazi blarring throughout.

M 175lbs 23yrs
CFWUx3
15 BS - 225lbs
15 HSPU
12 BS - 225lbs
12 HSPU
9 BS - 225lbs
9 HSPU
Took my time. Worked on technique. Was about 12/13 min.

Age 30, BW 181#, 5'10"

Fight drills this AM.

WOD this evening:
15*185#
15 HSPU
12*185#
12 HSPU
9*185#
9 HSPU

All sets broken.

15 x 85
12 x 95
9 x 105

HSPUs assisted w/feet on Olympic bar.

Post: Worked on handstands and K2Es.

M/26/194 (kept saying I was 27 before....not sure why, probably because the wife gives me too much crap about being old)

CFWUx2

15 BS - 135lbs (got all reps)
15 HSPU (first 3, then 2's and 1's)
12 BS - 155lbs (6+3+3 reps)
12 HSPU (all 2's and 1's)
9 BS - 175lbs (5+4 reps)
9 HSPU (all 2's and 1's)

HSPU's still very broken with limited ROM but much better than last time we did them, at least I'm not having to quit and go to presses instead halfway through each set.

Ran about a mile with the dog in the cold rain after WOD. WTF, cold rain in Texas in April?

33m/185#/6'/CF70

CFWU

15/12/9
B.Squats - 185, 205, 225
HSPU - full ROM on parallets w/light IW band assist

Legs still feeling it from the Thrusters. Round weight down next time for deep ROM on finishing squat reps. Thanks tjo for the chart!

as rx'd

135
155
175

42/m/170

SQ HSPU

220 15 15
240 12 12
260 9 9

(unbroken) (all broken, hmmm)

Female / 50
today's WOD marks 2 weeks of CF

CFWU - 3x10 (partial beg pull-ups)
HSPU - modified / off a bench, partial reps
Back squats - 18#, 28#, 33#

15,12,9 reps back squat and hspu
125, 135, 155lbs

Neil(49)165 & Ellie(52)112

Neil 1000 mtr rower + CFWU

Squats warm up sets 10 X 88# 8 X 132# 6 X 176# 4 X 220# 2 X 242#
Shoulder press warm up sets 10 X 44# 10 X 70# 6 X 94#

Squats 15 X 242# 12 X 264# 9 X 286# (alternated with shoulder press)

Shoulder press 15 x 94# 12 X 116# 5 X 138# ( didn't take enough rest) 9 X 132# (last 2 push presses)

Ellie 1000 mtr X/trainer + CFWU

Squats warm up sets 10 X 44# 8 X 66# 6 X 88#
Shoulder press warm up 10 X 40# 10 X 40#

Squats 15 X 88# X 3 sets ( Ellie having a bad day, lacking self confidence, concentrated on depth) All sets alternated with shoulder presses.

Shoulder press 15 X 44# 12 X 50# 9 X 55#

Didn't eat enough all day before work out and forgot how many reps to do. Back Squat 185 x 21, broken into sets of 7 and HSPU's. 185 x 15 sets of 8 and 7 HSPU same. 185 x 9, HSPU same.

264lb. BS - 15 reps
294lb. BS - 12 reps
315.5 lb. BS - 8 reps
HSPU inbetween on parallettes
plenty o' rest between sets
bw = 150lb.

5' 10", 210lbs

legs are pretty burned from of 1.5 hours fixed gear riding through nyc yesterday plus yesterdays wod

today, 3 mile run then...

135lb x 15
185 x 12
225 x 9

HSPU were 3" from floor, balance improving, "dig you fingers in", as the guy in the video said. Thx.

160/175/190

m 34 bw 161

76th NYSC.

I've been doing a lot of practice with form, realizing my squat work has not been parallel.

15 back squats: 135 lbs (drop to 6th hole from bottom in squat rack, hitting safety bar each time)
15 unbroken HSPU

15 back squats: 135 (drop to 5th hole from bottom, just missed touching safety bar each time. About 3 inches deeper than the prior set and definitely parallel)
15 unbroken HSPU

9 back squats: 155 (drop to 5th hole from bottom, just missed touching safety bar each time. Same depth as last set. Parallel)
9 HSPU unbroken.

I could have increased the weight, but I wanted to put the effort into form. I am very pleased with my HSPU's being unbroken.

50/200/75'

135-155-185
HSPU's unbroken

41yom / 150

CFWU x3 x12 (-dips)
WOD 15, 12, 9
Back Squat (145, 155, 170)
Handstand Push-Up (15, 10+2, 7+2) - In doorway with feet split to opposite door jams. I recommend this because I found using the Smith machine my toes would help to pull and with split legs the weight stays directly vertical

Thanks tjo, # 17, for scaling the guide. I used it and the numbers worked out well for me.

175/185/205

125-135-155

for hspu's, just held myself against wall for awhile

Brand X Saturday am class:

Partner Fran

21-15-9
Thrusters 95#/65
Pull ups

Pack
Thrusters 65#/45
Pull ups

Puppies
Thrusters 45#/25#
Pull ups

One partner at time performs Fran all the way through. Perfect form, your partner only counts good reps. After a brief rest the second partner performs the workout and the first partner counts reps.

Brand X standards for Fran reps to count -
Pull ups: Full extension at the bottom, chin over bar at top. Big Dogs: Chin WELL over bar.

Thrusters: full depth (to med ball) at bottom of squat, shoulders activated and locked out at top. Head through "the window".

My time for Fran this morning with 65# - 7:51

My form was better and my thrusters were more confident. Only cost me 18 seconds. Last run through 7:33.

Rematch in 2 weeks.

Hey-

48/M/197

WOD: BS 135x21,185x15, 205x12 and 230x9
No HSPUs

I lost my balance on the first one and took a header into the platform and squat rack. Strained my hamstring trying to catch my balance. F-ugly. Slightly dizzy. Decided to sub power snatch.

Sub: PS 115 lb x 30

-K

cfwu
155, 175, 185.
14,1 10,2 9 first success at hspu. tried a few months ago and coulnt get a single. I thought id only get two's and three's. a pleasant surprise.
finished with 2 sets of ring pushups to failure.

11:41 200# no breaks, handstands not so good to many negs.

good video!

I started skipping 2 weeks or so ago, probably had about maybe an hour's practice in all. I've gotten pretty good at sustained fast single unders, [after initially leaping a foot into the air on every jump] so this vid made me want to go outside in the sun and learn how to link some DU's together. My form is bad - similar to the way I used to do single unders when I started, but I've mamanged to link 4 together this afternoon - I just have to learn to jump less, just as I did before.

2 minutes of DU's is a long 120 seconds though.....

Used 185# (bwt) for the squats

All squat sets unbroken, HSPUs broken twice per round; all reps nose to floor with full extension

subbed shoulder press for hspu's. 15x155/75; 12x165/85; 9x175/95. I wanted to work on my press in order to possibly boost my 1 rep max and improve my CFT next time. Happy Easter all! BW:170 Y/A:58

BW 58kg

gym's closed till next tuesday so

10 rounds for time:
10 ring JPUs
10 ring dips
10 squats

15:40

the video inspired me to attempt to do double unders. at first the 2nd unders failed. then i managed to get the left foot under. but... i somehow pulled my right buttocks muscle at the same time (?) and had to go home. think i'll stick with tuck jumps for now -.-"

Adam, 205# 26yom

185x15, 15HSPU(spotted for balance)
205x12, 12HSPU(")
245x9, 9HSPU(")

Brandon, 175#, 26yom

185x15, 15HSPU(broke set, spotted for balance)
185x12, 12HSPU(")
185x9, 9HSPU(spotted for balance)

Easing into back squats after cranking my neck a few months ago trying to do too much weight.

45lb. back squats
hspu; hooked toes over bar on smith press.
added 100 m run/sprint
15,12,9

Laura: 7:40
Mark: 7:50

M/29/143#

3x100skips/15OHS/5pullups

WOD: BS: 44kg/49kg/54kg
HSPU: Assisted by feet over squat-height barbell. Broke each HSPU set in half..

15 HSPU
60# x 15
12 HSPU
70# x 12
9 HSPU
70# x 9
I did the HSPU first by mistake

age 40
bwt 210#
squats:
15-225#
12-275#
9-315#
HSPU-as rx'd with help using heels over squat bar.

42/M/BW 205

CFWU X2

BS WU 45# X 10, 95# X 10
BS 15X145#
HSPU TOES ON POWERRACK 4TH HOOK
BS 12X165#
HSPU TOES ON POWERRACK 5TH HOOK
BS 9X185#
HSPU TOES ON POWERRACK 6TH HOOK (TRYING TO GET MORE VERTICAL)

155/185/205
hspu; hooked toes over bar on smith press.

squats @115x15, 135x12, 150x9
HSPU broken, squats unbroken.

warmup: 5 min double-under practice; ab wheel rollouts, OHS

bw: 182

185# for all sets

32/f/110

65# PU off 30" box

Frmr Destroyer CO,
Have you gotten to where you are going to be yet? We did this WOD today and it smoked us pretty bad. It was nice though because there was no rush to do it this time. Have you found your new partner yet? I hope you don't give up on crossfit buddy.
-Doc-

35/M/205
15 x 185
12 x 190
9 x 210

HSPU - head to 3" pad

33/F/140
15 x 80
12 x 90
9 x 70

HSPU - knees on bench

Mark as rx'd 135 lbs.

Patrick:
m/31/175
185
205
225
all HSPU with spotter assistance

Thomi:
F/29/112
65
80
100
all HSPU with spotter assistance

15 x 245
12 x 265
9 x 275

HSPU, needed the wall for balance on some, 2-3 mins rest between sets.

M/48/5'10"/170

15-12, and 9 rep rounds of:

Back squat 15 X 185
Handstand push-up SUB 15 vertical pushups (toes over bar on smith machine)

Back squat 12 X 185
Handstand push-up SUB 12 vertical pushups (toes over bar on smith machine)

Back squat 9 X 185
Handstand push-up SUB 9 vertical pushups (toes over bar on smith machine)

F/28/150#ish

Squats - 75#, 85#, 90#

I did pike pushups with my feet elevated, raising the elevation for each set. Near the end of the final set (on a step with 7 risers), I felt some disconcerting and painful pressure behind my right eye. I hope that will go away with more practice at being inverted.

M/26/180
CFWUx3
WOD as Rx'd:
Squat: HSPU
225-15 15
245-12 12
265- 9 9

Back squats: 15x135 12x155, 9x185. HSPUs assisted on Smith Machine, 3 sets of 15. No intensity today on WOD but good 5k run on treadmill.

Took the suggested page from "Diane"
37/M/190--Syracuse NY

225/15
225/12
225/9

HSPU wall assisted (plus did 21-15-9 yesterday, dang)
3x10 Knees, elbows...
2 jumping MU on pull up bar...(no place that I can hang rings to do them...)

Squat - 185
HSPU - Wall support -6" ROM

this is my first full week of cross fit so I did the following:

15,12,9
Back squats with 85 lbs
Substituted HSPU with Push pulls.

27 - 5'10" - 170 - M

DB Sqt.....100(total)x15, 105x12, 140x9
HSPU.......BWx15,BWx12(9+3),BWx9

Feet on table for 1st HSPU. Wall for balance on 2nd and 3rd set.

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

CFWUx3 sub weighted PUs and Dips

Back Sqt x15: 135
HSPU: wall assisted 7-4-5
BS x12: 185
HSPU: w/a 12
BS x9: 235
HSPU: w/a 9

2-0 out.

48 yrs 200lbs

swam 3k

WOD 135, 155, 165 for squats
HSPU assisted w/ feet on bar

Long rests as i watched our MSU spartans win the National Championship!!!!! GO STATE!!!!!!!

ratt

Squats: 200/200/225
HSPUs: 15, 9/3, 9

15x 275 squat, 15 bw hspu
12x 295 squat, 12 bw hspu
9x 320 squat, 9 hspu

CFWU
15x155
12x175
9x205

Handstand pushups with feet on smith bar

29 yom, 205, 6'2"

squats

225x15
275x12
275x9

hands stand pullups:
done as rx'd except with feet supported by an exercise ball between shins and wall.

used 135 lb for all sets, legs are still a little rough from yesterday.
HSPU broken 10-5, 9-3, 9
Would be able to go heavier next time on fresher legs.

Back squat:
15 x 175
12 x 185
9 x 205
subbed should press:
15 x 65
12 x 75
9 x 80

Back squat:
15 x 175
12 x 185
9 x 205
subbed should press:
15 x 65
12 x 75
9 x 80

Used 135 lbs for all sets. First two are were broken.
HPSU's against wall with limited ROM. First two sets broken.
Second day back after long injury caused lay-off.

BWT - 250
SQ - 250
sub shoulder press w/ 45# db's

took 2:30 between each set.
Squats broken 15 (11-4), 12 (9-3), 9
Pres unbroken

34/177

155,165,175 all sets unbroken

Well I guess everyone had their own interpretation. I thought it meant 15 sets of 12 squats and 15 sets of 9 HSPU. Anyway, that is what I did. I used 135x15 squats, last set I went up 30 lb for 15. Could only manage 8 sets of 9 HSPU. At this point I did as many as possible then did a set of 10 pushups.

BW 70kg
60kg 15
15 HSPU Full ROM
70kg 12
12 HSPU Full ROM
80kg 9
9 HSPU Full ROM

2min Rest between each exercise.

As Rx'd with half of my HSPU assissted
15 70k
12 80k
9 85k

Yeah, I f'd this up.

I used the post from someone earlier on the recommended percentages - a bit high if you ask me, but maybe doing it for time was also a bad idea!!

My 1RM for BS is 385, so I used 66% of that, which is roughly 255. I did the 15 reps, but it was like 5 continuous, then singles from there on out. I never racked the weight, but I stood there for a few seconds before doing each one. I'm not sure that was really what was intended. Plus, I was trying to do it for time. That made subsequent sets at higher weights impossible (and nearly killed me).

Anyway, lesson learned. Should have rested between sets.
Did 255, then tried 275 (could only do 3, racked it, went back to 255), last set was also 255.

Whole thing in 9:37. Awful. I hate being dumb.
"Life is tough, but it's tougher if you're stupid."

28yo M 170lb 5’10”
Row 500M. CFWU x 3, - pull ups, 5 ring dips, 10 pvc shoulder stretches, 5 Sotts press with pvc on bottom of each 10th overhead squat per round. Back squat 45lbs x 20.

Back squat:
95lbs x 15
105lbs x 12
115lbs x 9
Handstand push-up: 3,2,1,2,2,2,2,1,2 – 2,3,1,2,1,2,1 – 2,2,1,2,2
Squats A2A. HSPU against wall, most about ½ ROM

BW 158
150-15
160-12
170-9

15: 185# 10 HSPU + 5 partial HSPU
12: 205# 6 HSPU + 6 partial HSPU
9: 225# 4 HSPU + 5 partial HSPU

Partials done to 6" bolster

age 29 185 lbs
205,205,135 gave my all. still havn't recovered from thrusters.

bwt 156

85 lbs x15
95 lbs x12
115 lbs x9

All HSPU were assisted.

145 155 165 full ROM maybe should have gone heavier but still felt good.
HSPU with toes on squat rack

did some DU work after
10 rnds of 10 reps DU's and 10 reps K2E

BW 168 age 38
15-12-12 to push it
135#,145#,155#
HSPU toes on rack

35 yom
208#
5'8"

15 x 225lbs (not deep enough)
12 x 185lbs
9 x 185lbs

HSPU as rx'd.

A shout out to John S (the dude I met in Victory gym this morning). I looked over at a guy doing HSPU and then walked over to the Squat rack and I knew we were there for the same reason. John, if you get the Crossfit club thing going in Victory gym, I'm in.

Cheers

Did a hopper WOD with a bunch of Tucsonan CF'ers, that was fun. Lots of modifications to choose from. I did 15 pushups, 15 one-legged squats (on an elevated platform), 15 KB swings, 15 lunges per leg, 15 b-rows, 15 squats, 15 situps, some monkey bar work (I need to do this way more often) and running. I didn't time myself.

23/m/170#

CFWUx3

185x15, 15 HSPU
205x12, 12 HSPU
215x9, 9 HSPU

135x15
205x12
255x9

26yom/67kg

80kg x15, 15 hspu
82.5kg x12, 12 hspu
85kg x9, 9 hspu

m22yo 195#
This one hurt as my legs are blasted from yesterdays WOD CFWUx3
WOD as rx'd
15x145
hspu
12x185
hspu
9x185
hspu

Male/28yo/165/5'7"

185x15
205x12
225x9

HSPUs broken.

Not feeling so energetic today. 85#, 90# and 95# for squats, all HSPUS were full movement with feet on bar at squat height.

M50 69 179 CFT 715
155 lbs for squats
HSPU to 4inch platform, against wall

Age 51/BW 240#
stayed at 155# for squat sets (legs burnt from thrusters); subbed piked pusups off decline bench for HSPU; all sets unbroken.

27/185lb

15-220
12-240
9-250
All HSPU unbroken, head to floor.

Back Squats
15-185
12-195
9-205

HSPU with feet on bar

M/24/153#

CFWU
165# x 15
15 HSPU's (with feet on bar)
175# x 12
12 HSPU's (with feet on bar)
200# x 9
9 HSPU's (with feet against wall)

39/195

165 x 15
185 x 12
195 x 9 (Too easy. Should have started at 195...)

all HSPU done w feet on doorjam pull-up bar...

15 x 95lbs
12 x 95lbs
9 x 95lbs

bwt:146
cfwux3

Ended up going down a bit:
155x15
20 HSPU with toes on racked bar
175x12
22 HSPU with toes on racked bar
195x9
19 HSPU with toes on racked bar

Did my own thing today, made up a workout based on the "Triple Pull" and "Triple Push" workouts from the Xfit Sacramento archives. 21-15-9 of each couplet, 1 min rest in between couplets. For time.

Push Press 75#
Pullups
1:00 rest
Dips
SDLHP 75#
1:00 rest
Pushups
ERG pulls

Couplet 1 - 5:26, Couplet 2 - 6:43, Couplet 3 - 4:20. 18:29 total, with rest.

Then Back squat 5x5x185# w/ 3x20 butterfly situps mixed into rest periods.

26M
145

CFWU x 3

Had no energy all day, then worked a code right before working out, had even less.

155 all sets
hspu done with one leg on smith machine bar, still can't do them unassisted

26yom
195#
5'10"

As Rx'd:

225 x 15, HSPU x 15
245 x 12, HSPU x 12
275 x 9, HSPU x 9

HSPUs done on Parallettes, broken and with a spot

3rds 15 reps squats on bosu, pushups, back ext, 10 situps, dips, 5 kte's
225x15 hspu to 2 25# plate broken 8/5/2
235x12 hspu broken 7/5
245x9 hspu broken 7/2

tougher than it looked, really great workout coach.

Due to back pain did front squats instead of back squats

front squats - 135x15, 165x12, 195x9
HSPU - broken 11/4, 9/3, 5/4

cfwu x 3
gym closed so.....
round 1:
15 reps @100lbs. 3 seconds down, "explode" up onto toes.
15 reps military presses with 53lb kb (3L,3R)x5

Round 2:
12 reps @100lbs. 4 seconds down, 2 seconds up.
12 reps military presses with 53lb kb(3L,3R)x5

Round 3:
9 reps @100lbs. 5 seconds down, 5 seconds up.
12 reps military presses with 53lb kb(3L,3R)x5

The light squats allowed for working on form. They burned like hell, but I am surprised at how fresh my legs felt shortly afterwards.
Kb presses were not overly difficult. Really need to work on the overhead pressing power. Working on static hold wall handstands later.

Used 85# for back squats. All unbroken! I think the form was good. HSPU still lack full depth, but getting better.

Funny Coach doesn't ASK to post time, but it took me 7:03. Maybe I could have gone a little heavier, but not much experience with B.Squat.

Rx'ed

185
195
205

15,12,9

Along with HSPUs

15x225, 12x250, 9x275
10+5, 12, 9 HSPU
Think I coulda done more with the back squats.

First Murphy family workout back from Iraq in our new house with our new garage gym.

Got a nice power rack from newyorkbarbell.com on sale at 300 bucks - it can handle 1000 lbs and has a pullup bar built in. Got 2 horse stall mats from the farm Co-op at $30 a piece and augmented our used weight set with some more plates from Play it Again Sports.
Not quite as high speed as some of the gyms CF'ers have, but it was within the budget and didn't take much work to put together. Crossfit SoCal has some great info on putting together a home gym for those interested.

20 yom 195lbs
As Rx'd; Squats & hspu
15 x 225, 15 assisted hspu
12 x 255, 3 full hspu & multiple attemps (partner left)
9 X 275 (5-4) lil heavey but focused on form, 2x10 M.press 95#

Charity-Squats 15 @ 105, 12 @ 110, 9 @ 115
Jeff- tomorrow

15x185
12x205
9x210

bw 150#
135# for squats

Age: 41
BW: 166

CFWUx3

As Rx'd

185x15
225x12
255x9

HSPUs & squat sets unbroken

Squats on the Smith machine as that's all we had.

AJD: BW 175 - 95lbs., 115lbs., 145lbs... wish I had started heavier
JRM: BW 159 - 95lbs., 115lbs., 145lbs. (broken)
JJJ: BW 259 - 115lbs., 135lbs., 161lbs.
TDF: BW 225 - 115lbs., 145lbs., 161lbs.
Peto: BW 196 - 95lbs., 115lbs., 145lbs. (broken)

Age 35
BW 184

15 @ 185
12 @ 235
9 @ 245

Thanks, Coach!

Wt: 208#

Done on 04/09/07

135x15 (had to take a few extra breaths but never re-racked the bar)
155x9
185x3 (I was a bit rushed at this point with a crowded gym. Could have used more rest here).

205 X 15
225 X 12
255 X 9

I personally thought this was a relatively weak workout. Ran 1 mile afterwards. Probably did not do enough weight on squats, but it looks about right compared to most on here.

37/M/185

55lb kettlebell double front squat sustitute (15-15-15)
HSPU 15-12-9
short and intense!

Squats:
225x15
255x12
275x9

HSPU:
10,2,3
9,3
8,1

225
245
265

CrossFit Edmonton

Chad Williams 25/172

155lbs x15
175lbs x12
185lbs x9
All HSPU's unbroken

as rx'd but did more of a metcon version in a little under 7:30

225# for back squats, a good weight...didn't feel like I do many more on any set...got deeper as I went.

Followed up with position pulls (225#), high hang squat snatch (bar), and OHS practice (95#, 135 wasn't happening after the others)... mixed in with bag work/shadow boxing. Then 2 battles of 30s frog stands and 30s tucks.

Executed this WoD on 09-April-07: 185, 225, 225lbs. 15 and 12 reps of assisted HSPUs on Smtih machine, last set of 9 reps of HSPUs against wall.

CFWU

115# 21, 15, 9

Pike PU off ball 15, 12, 9

Extra pus 15 off Smith
ab work
Ham on ball 3 x15

205# throughout, HSPU's to about 3-4"; sets broken.

RD 1: 225 x 5, then 185 x 10
RD 2: 185 x 12
RD 3: 185 x 5, then 205 x 5

all HSPU w/ feet over smith machine

CFWU
Squats were 101, 101, 111, HSPU's were all assisted

I can't do HSPU, so I subbed strict presses.

I used my 1 RM from CF Total as a bench mark:

Reps 15 12 9 1 RM
Back Squat (lbs). 70 85 100 145
Press (lbs.) 50 60 70 100
% of 1 RM 50 60 70 100

Rested only to change weights on the bars. No broken sets. Maybe try 5% more of 1 RM next time. Squats were good - kept back arched, got low, could be more upright.

BW 58kg

1: 37.5kg squat, 10kg DB presses
2: 32.5kg squat, 10kg DB presses
3: 25kg squat, 10kg DB presses

225 for squats, did not time, guessing around 6 minutes.

Push with another 20 lbs next time.

27yo 200lbs

subbed presses for hspu

squat/press
225/115x15
245/125x12
275/135x9

CFWU
Did 21-15-9 reps in 11:35
BS 95-115-135
SP 65-75-85
Then handstand practice after
Could've added 10 lbs on the squat sets - especially if I had the number of reps right.

Dale #211 I second your John Wayne quote...doh

185lbs x 15
205lbs x 12
225lbs x 9

Jen 83/103/105 sub SAHSPU
Paul 165/165/165 sub SAHSPU
Damon 135/135/135 sub PUSHUPS
Jaimie 115/115/135 sub SAHSPU

As RX'd
15 BS@185# 15HP
12 BS@225# 12HP
09 BS@315# 09HP

225 BS
HSPU on wall and supported, ROM sporadic at best towards end.

28/F/105#

105x15, 15 HSPU
105x12, 12 HSPU
110x9, 9 HSPU

135 BS

Did 3 assisted HSPU, shoulder pressed the rest, 65#

Age - 32
Ht - 68"
Wt - 201(14.7%)

CFWU(15) x3 - 13:45 (subbed dips w/ 10-60 double unders, 8 pull-ups)
Rest - 10:00

WOD - 15, 12, 9 of max load Squats, HSPU

15x 205#
12x 225#
9x 235#

HSPU done w/ feet hooked on squat bar (seemed safe enough).

(done 4/9/07)
All squats done DEEP (a2a)! All HSPU's w/ feet on side of power rack
175# x 15 (too heavy to start with, barely got this)
15 HSPU
185# x 9 (should've done 175# again)
12 HSPU
185# x 8
9 HSPU

CF w/u,
Then 110,115,125, toes on bar to ass't hspu's on paralettes, nose to floor. Squats a2a.
Thanks Coach and Lauren.

HSPU reps as rxd (against the wall for ballance).
Spat reps:
150 X 15
165 X 12
185 X 9 (bad form on last 2 reps).

M

25

183lbs

All Squats @ 133

HSPUs assisted with feet on bench.

big pipe: bw #182

205/225/245
squats unbroken sets, hspu's against wall, broken sets

CFWUx3 (+ some “hand-walks”)
165-185-205 (hard but probably could have done more. My legs are still sore on Tuesday :) )

36/M/196

CFWUx3
BS
195-205-215 still tired from yesterday's thrusters
HSPU - heels on smith machine bar (best use yet for it)
15 (broken 10+5)
13 (11+2)
9

Best yet on HSPU! Last time some sets were 1-2 reps, this time much better!

20/m/165/5'8"

BS 135, 155, 185

HSPU head almost touching the floor every rep, all sets unbroken

95/115/135 back squat- finished with 145 for 6 and 3 reps

155 lbs for all squats
push up were from pike position off of bench

39 yom
72, 220- victory gym
all squats below parallel
250 x 15
hspu from wall- 1/8 reps
250 x 6/3/3
hspu from bar- full range
250 x 5/4
hspu from wall x 9, from bar x 6
total: 10:34

225 x 15, but broken up into sets of 8 and 7
HSPU against wall, facing towards wall switched to assisted HSPU (4th rung on ladder bolted to wall) after 7 reps because it was wet and slippery (I rely a lot on the wall)
205 x 12
225 x 9

275 at 9
needed bars for hspu, and had to break them up

34 yom, 201#, 6'6"

15 x 145#
12 x 160#
9 x 175#

Had to rest a bit between reps for the second and third sets. Still having problems with my knees caving in - will post to the message board for help.

165# 15,12,9
used smith machine bar for balance on HSPU

47/165
Back Squats:
185x15
185x12
185x9
No HSPUs because of a torn ligament in my wrist.