Saturday
4 rounds for time:
55# cleans, 20 rep
100 ft walking lunges, 2 rounds with 25# plate overhead, 2 rounds with two 20# db overhead
10 1-Arm Split snatches, 20# right arm
10 1-Arm Split snatches, 20# left arm

Time: 24:38

Erin

Happy M-day to all you CF Mom's.

Thanks for the rower video.

I just got my c2 so...perfect timing.

howard

#2, Tony:

Thanks!

CF Mom

Anyone out there have the list of percentages reccommended when doing more reps than your one time max??

Had it but fraged my hard drive and now it is gone...

the list seemed right on and broke things down 5% at a time IE: 2 reps=95% 1 rep max
3 reps=90%
etc...

help, thanks.

Just got done watching the C2 row video. Thank you to Crossfit for all the great videos, and all the great WOD's, and the great community. Sometimes I feel a bit guilty because all of this information is free. I subscribe to the Journal, and I am attending the upcoming Rippetoe seminar, and I have purchased about everything CF I can find (rings, bars, bumpers, rower, etc). Just wanted to say a big thank you to the Glassman's and all of the CF community.

Just a curious question, how much would you be willing to pay for all of this information and knowledge (per month)? I feel in debt because I have learned so much in the last four years.

just did some sets of five the other day, so:

5-5-5

120#-120#-120#

BW 144#, 21 years

a2a, using lifting shoes, beltless.

the proper form in your rowing video is wrong also.She is getting almost no scapula or lat recruitment the way she is doing it.Way too much lower lumbar,A row should be an effecient recruitment of legs, core and back (mostley upper back and lats)Instead you are using all lowerback and arms.Very poor form.However I love the concept of crossfit,I just think you need better trainers teaching form,if this is a normal example.P.S.this is my first day checking you out.

the proper form in your rowing video is wrong also.She is getting almost no scapula or lat recruitment the way she is doing it.Way too much lower lumbar,A row should be an effecient recruitment of legs, core and back (mostley upper back and lats)Instead you are using all lowerback and arms.Very poor form.However I love the concept of crossfit,I just think you need better trainers teaching form,if this is a normal example.P.S.this is my first day checking you out.

Comment #8/9;

Angela's short bio(found quick), sorry not more detail. Thomas, check out the site, look at more vid's, and finally, who are YOU?

""Over the last two years, former collegiate rowing coach Angela Hart has taught fully booked rowing classes at two D.C.-area Gold's Gyms and trained dozens of instructors. As the program director for the Indoor Rowing Training and Certification Institute, she has certified 84 instructors around the country, 30 in the last six months.""

Jay

20 yom, 190#

CFWU x 3

185,205,225,225,225

Pretty sure my legs are going to start a coup d'etat after the way i've been treating them the past two days

m/172/6'0"/34yrs

Since I'm playing bass in an evening worhsip service, I sent the family off to church and took the morning off to enjoy a leisurely workout with absolutely no time stress. Did 3 unbroken sets of 10 strict (non-kipping) pullups in the CFWU, too - for the first time ever. (Hopefully not the last time!) The sun is shining and the birds are singing.

Nice slow progression of 5s, rump to a measured parallel:

70kg,80kg,90kg,100kg,110kg

(1x max is 120kg)

Extra day off yesterday as I felt as though I'd been through the wringer. Ate some junk so decided to make up for it a bit by running another 10k. Actually felt easier than the last (less joint pain) but somehow managed to finish two minutes slower: 66 mins.

Had a bath and a smoothie then went to the gym. I suck at squats. Biomechanically speaking, I am ill suited to this exercise, but I have to keep practising:

30kg (66lbs)
40kg (88lbs)
45kg (99lbs)
50kg (110lbs)
50kg (110lbs)

Last two sets were pretty shallow, in all honesty.

WTP 5#

As requested.

Percent 1RM - repititions (baechle and Earle, 2000)
%.......Reps
100% = 1
95% = 2
93% = 3
90% = 4
87% = 5
85% = 6
83% = 7
80% = 8
77% = 9
75% = 10
70% = 11
67% = 12
65% = 15

Hope this helps

Good luck

Neil Foley

# Re rowing video.

95% of all gym users have poor rowing technique (Uk gyms)This could be due to the fact that the gym instructors don't know how to row properly, never mind that they probably can't be bothered to spend the amount of time necessary to coach good technique and give the continuous follow up to keep proper form.

The constant and determind effort shown by Crossfit to educate and inspire is the magicical ingredient that makes Crossfit stand head and shoulders above the big commercial gyms.

As a former competitive indoor rower/coach, it pleases me no end to see rowing given the attention it deserves, especially as the instruction is being presented by a coach with the pedigree of Angela Hart.

Keep up the good work.

male 26, 155lbs

5 sets of 5 reps back squats

i like this session - got a good pump on

sets 1-3 245lbs with an added resistance of 50lbs using BNS power bands (http://www.strengthcats.com/BNSMax-BandsResistanceJumpStretchandGeneric.pdf)

sets 4 and 5 - used only 245lbs.

does anybody have an opinion about the power bands? i find them useful and they really kick up the sessions where bench, deadlift, any press or squats are involved. what do the guys are crossfit think?

cheers izzet

44 yoa female, bwt 114, barefoot, beltless, all reps below parallel

185/205/215/225/235 - abs and lower back a little fatigued from yesterday's WOD....didn't feel secure enough through the midsection to attempt anything heavier.

Back Squats and a day on the trail! Ouch!

Happy Mothers Day!

185
190
195
200
205
barefoot is the way to go...
Happy M-day to all the xfit moms!

Well after an AWESOME two week trip to see my lovely g-friend in Holland back to Xfit. I did some Xfit style workouts at the park and got some really strange looks from some of the dutch, I need to start a gym over there and spread the love. Yesterday really kicked my ass so today was a nice and easy in comparison. Glad to be home and back to the WOD's

As rx'd: 5 x 5 x 265. A2A

#16 Kelly Moore-
Congrats to you about running a mile under 7 minutes the other day!

Happy Mother's Day to all the moms!

Kate

..well,no WODs for about 3 weeks for me... I finaly had my hernia fiXed.. ao shall we say "meshed -up" Friday...
Congrats on the footspeed KELLY!

..well,no WODs for about 3 weeks for me... I finaly had my hernia fiXed.. ao shall we say "meshed -up" Friday...
Congrats on the footspeed KELLY!

5/13/07
Back Squat
5-5-5-5-5
225-235-245-255-265

Again, could not drive across Kabul to the gym today -- so had to work out at the villa with what we had there -- max weight 120lbs.

120lbs X 10
120lbs X 11
120lbs X 12
120lbs X 13
120lbs X 14

Posted were max reps done without breaking form....

m/165/27/UK

5 x 60 [132 lbs]

5 x 80 [176 lbs]
5 x 80
5 x 85 [187 lbs]
5 x 85
5 x 85

a2a

85 felt right, last 2 reps of every set were tough, though by the numbers it should have been 91kg.

There was no access to a rack for me today! I subbed the back squat for deadlift an stayed with 130 kg right through after muay thai training.

F / 50
7th wk of CF
Home workout; limited by what I could lift overhead
5 x 53
5 x 53
5 x 53
8 x 53
8 x 53

32/M/190
205
215
215
215
215

31/M/175
CFWU x3
155
175
195
205
215

185
225
275
295
315

Happy Mother's Day!

My wife's first Mother's Day with an 11-month old named Emma!

CFWU X 1
5 X 45 for warmup

5 X 95
5 X 115
5 X 135
5 X 155
5 X 145

Thanks Coach!

I have a questions to those that increase the weight during workout. Is this because you don't know what you can do 5 times?

I pyramided the weight up on the push press 7 sets of 3 workout because I had never done them before. Now that I know what I can do I would plan on doing my max weight at 3 reps and going down if I fail or know I won't be able to do 5.

I'm just a little confused as to why some people keep increasing the weight while not the reps each set if you already have an idea of what your 5 rep max is. I also assume a warm-up has already taken place to.

Sorry if I am missing something quite obvious.

Corey:

I increase my weight in these routines because I feel my form can be lacking at times, but I am also making consistant gains with each exercise as I am new to many of the exercises, especially the O-lifts. But my squats, deads, and presses were never done with much consistancy either and my form and strength are increasing. So I start out at a weight I can do those reps for and continue to go up as long as my form holds solid each time. Perhaps if I were more advanced I could perform these exercises at a consistant weight, but I also like the feeling of going up each time. This is my perspective.

CW warm-up with 20 lb. vest
135, 185, 225, 275, 315x5

43/m/148#
185,185,190,190,195

24/73.3Kg/M

70Kg
80Kg
85Kg
87.5Kg
90Kg
92.5Kg

I suppose the reason I go up each set is that I don't know what my max rep is and I don't know what I can lift just yet, so I push it each time. If I was required to do this WOD again next week I image it would go 87.5Kg, 90Kg, 92.5Kg,95Kg (attempt), 97.5Kg (attempt)

On an unrelated note, I've noticed how my triceps are developing since I've been on Crossfit (about four weeks). Lookin' solid.

Colm

29yo/144/f

95,95,98,100,103x5
change to wider grip 1/2 way through (and held breath), felt really good

pre: shoulder press x 5
55,57.5,60,62.5,65 x 5

post: deadlift x 3 reps x 10 (50% CFT total = 121)

all in all, felt really good today

********************
last time squats x 5:
75,85,90,95,100x4

Hi everyone, new guy here...

How do I determine how much weight to use for my squats? Is it a percentage of my maximum?

Thanks in advance!

BSQ 5 x 5
95
115
135
155
175
Starting to balance out.

285,290,295,300,305 x 5

bwt-165

pre-sh press 5x5 - 115x5
post-DL - 3x10 (50% CFT) - 231x3x10

44/176

5 each @ 220, 242, 264, 286 and 303.

bw 170

subbed front squats

185x5
195x5
205x5x3

45/M/5'8.5"/715

Got a huge chest cold. Thought I'd test out the answer to a question brought up on the Message Board about working out when under the weather, yea or nay. Behind, so attempted power clean/HSPU WOD

CFWU x 3
95# Power Clean:
1st rep:Hmmm...that was harder than I expected
2nd rep:Twaaaannnng...ooops...Rest day

Sooo, the answer to the above question for me, especially in an intense met-con with strength and technique is "Nay". Might be time for a 1/2 intensity week anyway.

26yom/68kg

Back Squat 5-5-5-5-5

90kg-90kg-90kg-80kg-80kg

not on top form today.

M/50/165 lbs.

Warmed up with easy 30 min. run.

WOD
135 X 5
135 X 5
145 X 5
155 X 5
155 X 5

2 - 3 minutes rest between sets. Also did 20 situps between sets 1&2, 2&3, 4&5

45 yom 202

135 warmup
225x5
275x5
300x5
315x5
325x3 little shaky did not push it

all squats to a 18 inch bench

Sunday musings (brief, for I don't wish to abuse the privilege):

Returning to the idea of "doing well by doing good" I had the opportunity to help a group of physicians in the process of developing a center of excellence, caring for a chronic medical condition. Not a one of them enjoys taking care of this problem, and yet it is possible for them to make a living doing so. We talked about the mechanics of the care, protocols to improve the success rate, and protocols to improve their patients' care experience. And then I introduced the concept of "doing well by doing good" because this is one of those happy areas where the two mesh so nicely. At the end of the session each of them approached the sponsor and admitted that they could provide better care, that they could be better docs, and would enjoy caring for this problem much more if they could be more successful clinically. Not one mentioned "doing well", although that was clearly the "hook" to get them to see that they could "do good". There was a feeling of hope carrying each of us into the night, one that we in medicine feel less frequently nowadays. It felt good.

I pondered what to get for Madame Bingo for Mother's Day. Flowers, Brunch, all the usual suspects. But you know what the Bingolettes and I gave her? Time. Time and the freedom to do whatever brought her joy. So Madame Bingo and our daughter are in the midst of a barn day, up to their elbows in horses__t, doubtlessly smiling from ear to ear. Home they'll come, smelly from head to toe, a mother revelling in a shared passion with her daughter, returning to a father and sons basking in their happiness and pleased at our small part in making it happen.

So as I head to the phone to call MY mom I send out through cyberspace the wish for all of the CF moms that today, Mother's Day, is a day of joy and happiness in your motherhood. That part of today is filled with something that makes YOU smile about being a mom. Happy Mother's Day.

Darrell

Love the video. I've been rowing with a UK club for the last 7 weeks. I'm learning in a single scull, and went out today in a fine boat. Rowing in these boats is a challenge I'd recommend to anyone. Crossfit has definitely given me a headstart biomechanically and fitness wise. The instructors regularly talk about power cleans etc.

Thanks Angela Hart for the expert tuition, it echoes everything I am being taught by the club instructors and competitive rowers (inc a british ex-champion).

225*5
235*5
245*5
255*5
265*5

265 form sucked, not nearly low enough

155, 165, 175, 185, 185

CFWU- OHS
135
185
225
225
225

3 min heavy bag / 3 min jump rope / 1 min rest
completed x 5 rounds

Happy Mothers day to all the mothers!

30/F/158
i've been waiting for this WOD... and dreading it, since my form need lots of work!

15' bike @ 80 rpm
CFWU x 3 -- GHD situps felt great today! ;-)
rolled quads out on foam roller
1x10 oly bar warmup

65-85-95-115-115 all to 18" box

post -- 3x10 "fat-man" pullups (first time, i just wanted to try them!)
5' double-under practice. still trying to string them together, but found out my biggest problem was a jump rope that was too short.

i had about 2 or 3 115# good mornings squeezed in there, too from my bad form. i will probably feel that tomorrow. for the first time today, i rolled out my quads on the foam roller before and after my workout, in addition to my stretching. for whatever reason, my quads are stubborn to warm-up and gain mass and long to recover. (could be the 41.5" functional leg length -- long lever = inefficent squats) so today i took extra time to warmup and tried the foam roller. hope that's all it takes!!

wishing all the moms out there a very special day!
ck

Run 1 mile for time - 6:06
CFWUx2 (with ring dips)

45x10, 135x5, 185x5
205-215-225-225-225

Run 1 mile for time - 6:46
CFWUx2 (with ring dips)

45x5, 95x5
115-120-125-130-135

Shoulder Press (5x5)
55-60-65-70-65

Neil(49)165 & Ellie(52)112

Neil

5 mins Treadmill + modified CFWU

Warm up sets

10 X 90#
6 X 135#
6 X 220#
2 X 264#

5 X 5 X 308# up 33# on last time.

Ellie

5 mins X/trainer
Laps of;

14" box step ups (each leg)
GHD situps
Back extensions

50/40/30/20/10

Time 24.48

Will catch up squats on day off.

34/M/183

Missed out on yesterday, so did a two in one.

2 x CFWU

50,40,30,20,10 Reps
Tuck Jumps
SwissBall Lock Ins
Good Mornings 45lbs
20:43min
About a 10min break and back at it.
1 x CFWU
Extra OHS's to stretch out the legs between sets of Back Squats
WOD As Rx'd
135lbs x 8 Warm up
185lbs x 5
195lbs x 5
205lbs x 5
215lbs x 5
225lbs x 5

Due to having to be at a about a million places yesterday, I am running a day behind, so I did yesterday's WO today, results posted there.

Really looking forward to doing the squats tomorrow.

#46 Bingo-
Time is what I asked for today. It's so important for rebuilding the spirit.
I hope that you feel better soon, drink some chicken soup! :)

Kate

CFWUx3
45x10, 95x8, 135x2
135, 155, 175, 175, 165
time for a hike with the kids.

WU
.5 mi. walk on treadmill
BS 0ly bar
BS 95# x 10
BS 135# x 7
WOD
155/165/175/185/205 x3(fail)/185

Thanks for the rowing video. Sometimes I think I'm committing all the mistakes demonstrated in a single stroke. "Snap the hips" huh? I'm still working on mastering the air squat. As a 58 yom, 70"/188#, who sits at a desk all day, I'm finding out how soft & flabby the legs, glutes and hips had become. I'm about 5 weeks into working on the air squat and started having knee pain going up stairs in the left knee a couple of weeks into the exercise. Now I'm using a strap to keep my back as straight as possible and trying to pull my self down instead of dropping. One of these days, there will be strength in the hips and hamstrings, again.

Thanks for all the coaching you provide as well as the support. You have no idea how encouraged I feel each day just checking out the WOD and videos. Perhaps next month I can start adding the push press.

225, 225, 225, 245, 245

Age 34
BW 145#

185, 190, 190, 190, 185

5x70 kg
2x5 pistols
5x80 kg
5x90 kg
5x100 kg
4x110 kg (former 1RM)
1x115 kg (new PR)

Male, 32 year, 85 kg

28/M/185
CFWUx2

185/205/225/235/235

Geez Darrell #47 - how do you do that EVERY time you write?

Beautiful!

Thanks

ran 51 mins in oakland hills in preparation for bay-to-breakers next sunday.

31/m/220

245x5
255x5
255x5
255x5
255x3 (very close to failing on 3, didn't even attempt 4)

Really felt how effective yesterdays workout was on my core. Both my lower back and abs were sore, in addition to my hamstrings.

hinky left knee prevents weighted squats today.
subbed the following for time:
50-40-30-20-10 rep rounds of
pullups
pushups
walking lunges
time: 18:42
Cheers to all moms!
Go Warriors!

35/M/200
225
225
225
205
205

33/F/138
70
70
80
80
80

3rd CF workout- yesterdays workout was broken up because I did not have a jump rope. I need to get the proper equipment- roman chair was fine for back extensions, but did not have what I needed for the glute-ham sit-ups. I modified this by grabing a partner and doing partner assisted sit-ups. This ended up being pretty good in that the person on the bottom (hands and knees) gets some work at the same time as the person performing the repetisions (sitting on the shoulderblades of the down person with feet interlaced on the inside of their thighs). This sound a little awkward, but is works pretty good. Todays Squats: 5x135, 5x185, 5x205, 5x225, 5x225. I need work here- not sure how deep I should go on these- any suggestions would be appreciated.
Vance

42/M/185/5'10

How do I size a jump rope?
thx
Vance

29/M/236
Ass to floor, no belt.
405x2 (too heavy, had to drop in weight)
365x5
370x5
375x5
375x5
365x5

275x5
295x5
300x5
275x5
275x5
kind of worn out from my shift, but got it done

275x5
295x5
300x5
275x5
275x5
kind of worn out from my shift, but got it done

m 36yrs 195#
back squats 5 reps x 5 sets
185, 185, 195, 195, 195

M 33/170

cfwu x3

5x5 185

did warm up and cool down sets @ 135

knees felt stiff, really worked on form
will go progressive and heavier next time

bw-200

wu
ringdips, pullups, squats

wod
185 x 5 reps x 5 sets

Working back up to old crossfit standards. I've been very sporadic.

MC

95lbs OHS x 5
96lbs FS x 5
225 BS x 5

275x5
275x5
275x5
275x5
275x5

135 OHS x 5
3x5 45lbs weighted pullups
5x5 HSPU, forehead to floor

this was hard today

500m Row
stretch

WOD
185-185-185-185-185

Feeling a little dinged up so I went easy and chose to go w/50% of my CFT Back Squat.

Happy Mothers Day mom!

Get some...

cfwux3
135x5
155x5
175x5
185x5
195x5
205x5

CFWUx1, BW 128 (not much time today btw talking to Mom and doing laundry)

105/115/125/135/145

Happy enough; missed this last time around (rest week) but for my last 7x3 I did 145 only once. Current 1RM 175. I did these to a 12" box for the first three sets, then moved into the cage thing and touched the bar to supports (about an inch higher or so) for the last two sets.

#14 Neil, Thanks...really appreciate getting that...

Although, this helps me recognize one of my weak points..."Squats" I couldn’t come near my 5 rep prescribed amount of 87% of the 1 rep max...

Just another thing I need to work on to get up to the average of this group...

Have I told you folks how cool this Cross fit stuff is???

27yo 200lbs

CFWUx3

225/245/275/295/315

220,240,250,255,260

I had to stop due to time constraints and boredom but I beat my old 5RM by 20lbs and 260 felt pretty good. I radically changed my form so that my hands and feet were wider and my depth was just at Crossfit Total rules depth so I think that was a huge factor in my improvement.

Previously I was going very deep and today I thought I'd try something different because my CFT squat numbers have stalled.

Pre-Split Jerk practice
Post- 50% CFT DL (186) 3reps X 10 sets-45 sec btw sets

Warmup was walking to the gym (1.5 miles), then two sub-max sets (180x10, 225x5).

Workout sets 5 x 5: 275/275/295/295/295

Walked home (another 1.5 mi)

23/m/155
5x5 back squat WoD

135/185/225/225/245

A2A, go heavier next time

135-205-205-205-215

WTP 82#

The percent RM max will only be accurate at best if you are going to do only 1 maximum effort set.

As today is 5 sets of 5 reps you should expect to fall short of what is possible for 1 set only of maximum effort for 5 reps.

However I still think it gives you a good idea of sort of area to be aiming for, but It's probably a good idea to be slightly conservitive when new to this type of training session.

Keeping trying and you'll soon see dramatic improvements.

God luck

Neil(Neilfit)

85,85,95,95,85 as rx'd

I used to do squats to the 90 degrees. Today I went past that, weight severely dropped... bring on the pain :)

I missed yesterdays WOD because I went out of town, but I did do my own instead. So I combined todays and yesterdays, and got the following

Total time: 35:14

CFWU x 2

BS: 135 x 5
BS: 185 x 5
BS: 205 x 3
BS: 150 x 5
BS: 160 x 5

40-30-20-10 reps of:

Glute/Ham situps
Back extensions

I blew threw this pretty quick, and had to fight back throwing up on my last set of Glute/Ham setups. I didn't have a jump rope, or even anymore time to do a sub(gym closed).... so I skipped it.

Back Squat 5X each weight
225-235-245-235-225

30/M/200

Bike to gym (close to sprinting)

CFWU x 3

225
245
275
300
325

Some front squats up to 225 x 3

#16. Wow! Over 40 and doing more than double bodyweight squats for reps!

A lot of inspiration here to help keep pushing for more.

Happy Mum's Day to mums and to those who have ever been affiliated with a mother.

36/m/185

CFWU x 3

1 rnd 165lbs
1 rnd 175lbs
3 rnds 185lbs

35yom 150lbs
CFWUx3
135lbs
155lbs
175lbs
195lbs
195lbs

Back Squat 5,5,5,5,5

275
315
335
345
355lbs
Post cycle,hockey weekend

M/45/6'/220

225/225/225/235/235

135,155,175,185,205

hesitant at first about today's wod as I am still having physio on my knee. It felt okay today so went ahead.
45 y/o m = 158#
186/196/206/216(pr)/226(pr) - previous PR was 208x5 - 5th rep of 226 was not a CF legal lift as it wasn't deep enough.

pre: shoulder press 5x5 = 75/85/90/95/100
post: touch and go speed deadlifts 10 set of 3 at 50% 1rm with 45 seconds rest. 182x3x10

185-185-185-185-185

115 for all sets. Bad compared to last time but with good reason -- Tariq's awesome Birthday celebration the night before with burgers, beer and karaoke.

185-185-185-185-185

36/m/169/5'4"

I wasn't able to get to the gym today. However, my garage gym is coming along, I have a barbell and some weights so I did 3 rds of clean and jerk (117lbs for 5 reps) and 7 pullups for a time of 6:22. I'm really enjoying having my own stuff. A C2 rower is on the way and plyo boxes will soon follow. We already have an assortment of med balls, a set of dumbbells, and 5 acres to allow my creativity to run wild. I plan to put a climbing rope and rings in our barn.

45M/235#

CFWUx3 w/ring dips & 25kg KB snatch 10 per side

5x275
5x275
2x295 failed 3rd rep
5x245
5x275

225 lbs

BW=150

175/180/180/185/185

-D.

pre-hspu 6setsx5
wod-172,182,191,201,211x2
post-dl 187x3x10 45sec rest between sets

95# x5
115# x5
135# x5
135# x5
135# x5

135x5
145x5
165x5
165x5
165x5

#72 Vance

Step on it in the middle, the handles should reach to your arm-pits.

WOD Back Squats

10x45
5x135
3x185
2x205
5 x 5 x 215#

then Press
10x45
5x65
3x85
5 x 5 x 90#

45, 75, 95, 105, 125
Felt good to work hard and do my first WOD back as RX'd post surgery!

43/m/145 lbs

CFWUx2
Squats
1x5 185
1x5 205
1x5 215
1x3 225
1x5 205

felt stronger today! Hi Mom!

BW 70kg
70kg 5
80kg 5
90kg 5
95kg 5,5,5
60kg 10

Brand spankin new to the Crossfit website... Just wondering you guys feel that I should master the warmup before I begin training with the WOD's... And also, 6 days a week seems like a ton!

BW 58kg

oly style
35, 37.5, 40, 42.5, 45kg

225
235
235
235
235

225
235
235
235
235

Today went for a run- distance unknown but run was 43 min
Then later pulled all three nieces in a wagon and played on the monkey bars for 30 min :)

Erin

42/m/168

220,240,250,260,270

went low, below 90 degrees. I know these can be done safely with good form, does anyone if there is an advantage for going below 90 degrees?

135
165
185
190
195
Just happy to be here!

185-185-185-185-185

sub deadlift due to shoulder inflexibility from surgery
315x5
325x5
335x5
345x4x1
315x4x1

200lb/66"/38yom

5@225
5@245
5@255
5@260
4@275
1@275

bench also 5 sets of 5 reps @ 225lb
pre workout- 3.5 mile run 36 min

missed sat. post but results were a disaster:
50-40-30-20-10
34.35 min all sets broken including the damn jump rope, with a million little plastic pieces to pick up after the wod. priceless.

pre-workout 3.5 mile run 35.48

25m/165lb

5@165
5@185
5@205
5@225
5@245

Did yesterday's wod afterwards. All sets broken for a time of 19:41.

165 lb, 20 y/o male.

Warmed up, then all reps at 155 lb.

Legs aren't pleased.

275/295/315/330/340/350 X 4

28/f/156#

5 @ 80
5 @ 100
5 @ 120
3 @ 125
5 @ 110

45/145
31 km bike ride 64 min
CFWU with pullups at 5 and ring dips at 5
WU 135 X5, 155X5
BS at 86% of 1RM CFT squat of 210
180-180-180-180-180

Neilfit #14 - that chart seems pretty accurate give or take 5 lbs.

Thanks,

Happy Mother's Day to all the mother's out there.
Age 51/BW 240#
This was tough after yesterday's abs and back extension (got to remember this, as I REALLY focued on good squat technique). 225# for all 5 sets.

Could tell by 3d warmup set that these were a no-go due to back fatigue from 5/12, so worked sets of kb snatches and bent rows.

bw: 110

65-75-85-90-95
Stayed low to make sure I had good form.

cfwu x 3

180
185
190
195
200

too easy, should have gone heavier...

235#x5x5

felt better on form. I probably could have gone heavier.

40/6/190
cfwu
185x215x235x265x265

40/6/190
cfwu
185x215x235x265x265

40/6/190
cfwu
185x215x235x265x265

bw-209.5
135-185-185-185-185

185 for all five sets

CFWU x 3

WOD:

Back Squat 5-5-5-5-5 Reps

185#
195#
205#
215#
185#

Coach and crew, Annie, Nicole, Brendan, Tony, Dave, Pat, Skip, Jodi, Joey, Hollis, and everyone else, it was an excellent adventure this weekend. Will be using what I've learned with the brothers starting tonight. Thank you so much for your commitment, energy and expertise this past weekend.

Dan

BW 167 age 38
135# x 5
155# x 5
175# x 5
195# x 5
225# x 5

willp
28m 27bf 247lb
5x225lb
5x245lb
5x265lb
5x275lb
3x300lb(should of try for 4 and 5th rep)
20 double unders(8 consective)

Steve
Gym was closed and I own no weights, so I had my wife sit on my shoulders instead.
5x5x160

OHS
95lbx10x5
All the weights I could get my hands on today.

BuffaloSabres

I would either get use to the CFWU or scale down the WOD. There is a site that offers scaled down WOD's, but I can't seem to remember what the web address is for it.

CFWU X3

After a couple warm up sets:
185x5
185x5
195x5
205x5
210x5
Cool down set for fun.

First work out since hanging up the belt the other day. I had been doing BS and DL with belt and not enough range of motion. I will have to take it easy until I catch up. I could really feel my midsection working...especially after yesterday's WOD.

M/31/6'0/193

CFWUx3

5 X 245
5 X 245
5 X 275
5 X 275
5 X 275

Finnished with cindy 5 rounds

M/26/202

135 warmup

185
205
225
225
225

just got back to USNA after a week of leave...
did a 45 minute run around the yard and did 5 hill sprints on hospital point (not sure how far it was) with 20 seconds rest between each --- in the middle of the run. Now I'm resting and hydrating for Sea Trials beginning Tuesday morning. fun fun fun.

age 40
bwt 210#
10x135#
5x225#
5x275#
5x315#
5x335#
5x365#
all squats were a2a.

Back Squats
185x5
225x5
275x5
315x5
335x5 (PR)

Reply to #119

To strengthen the full range of movement rather than only the top half. Ask your average gym rat to do full ROM bodyweight pistols and see what I mean :)

202#

225,275,315,345,365

5x 275
5x 295
5x 305
5x 315
5x 315

145#/29
Subbed front squats for safety.
(in kg)
44/49/54/56.5/56.5

33M / 185# / CF #94 / CFT 815

Back squat 5-5-5-5-5 reps

225lbs. Focused on form and technique. I needed this one. Thanks Coach!

20+ min run @ 7:30 pace

CFWU x 3

135x5x5...

Went a little on the lighter side to maintain form and jump back in the routine.

40/m/195
155-185-205-225-275

27/m/185

WOD #1

Front Squats
5x95
5x95
5x95
5x115
5x115

2 mi. run in 23:26 (15 laps)

I haven't been in the gym for a year now so I'm trying to get back into it slowly. I can't wait to get back in shape. I always had so much energy.

nothing to rack, nobody to spot, so subbed:

OHS
5x(25kg,35,45,45,45)

FS
8x(65,65,65,65,65)

extended Burgener warm-up 5 sets
back squat w-up: 5x 30-60-8 kg, 5x5x100 kg
shoulder-press w-up: 5x 20-30-40 kg, 5x5x50 kg
front squat w-up: 5x 60 kg, 5x5x70 kg.
nice workout
Have fun, Johan

forgot:
done on monday 14/5/07

175 X 5 X 5

27m/200#

cfwu x 3 no squats

45*10
135*10
186*6
225*5
245*5
255*5
225*5

27yom, 160#

CFT squat was 275

225-225-225-225-235

Mike: 185/205/215/225/225. Felt pretty good.

M/31/191

Done a day late
CFWUx2
WOD:
5x5 back squat: 240#
5x5 bench press: 205#

Back squats, in kgs.

60 x 5
80 x 5
90 x 5
100 x 5
110 x 5

CFT squat was 120 kgs.

m 34 bw 160

Done at Black Box 11am

135 x 5
155 x 5
155 x 5
155 x 5
165 x 5
135 x 5

All sets right at parallel with maybe a few rogue ones below. Still trying to "unlearn what I have learned" about squats. Working on depth and form.

Finished with Snatch practice.

28 yom, 190 lbs

135-155-185-195-205

225x5x5

35/M/205

185-240-280-290-290

135/195/215/235/255

205
225
225
225
225

165 x 5
170 x 5
175 x 5
180 x 5
180 x 5

ran at 7.5 mph for 10 minutes

135,185,205,235,185 Made improvements on my form, but still folding over way too much. My chest wants to hit my thighs before my thighs go below horizontal.

155/165/175/185/195 - improving form

previous = 155/165/175/185/155

wu: 45# bs, ohs
5x5x135# BS
4x13 pullups & pushups
row 500m 2:34 really slow

50/197

235-255-265-265-265

135,135,185,225,225, all sets ass to ankles... took it nice and easy and got real good sets in... ran to and from the gym..hooah!

XFit Day 2:

135,135,135,95,95 good form.

Ran 3 miles/walked one.

Played baseball, nearly died.

Age 35
BW 184

CFWU * 2 (This, which used to be nearly a workout in itself, is getting to be pretty easy now. Thanks, coach!)

Last time: 225,275,255,245,225
This time: 245,265,285x4,265,245

185 5x5

225, 245, 265, 275, 275

225, 245, 265, 285, 305

Could have been deeper, I think.

47/165
165-245
Last rep was not all the way.

26yoM 205#

225 5x5

26m/220

pre: swiss ball situps, back extensions
wu: 155, 235

295
300
305
310
315 x 3

Thanks Scott

37 yr old/m/180

135x5
185x5
205x5
205x5
215x5

CFWUx3
5x45, 5x135 warmup
205-205-205-205-205
(In the garage)

M/30/175

225
245
245
255
265

135
185
205
225
245

Last set broken; had to stop and lower my spot-bars after bumping them on rep #2. Pleased with the depth, but weight is not as high as before donation.

225/245/265/275/275 lighter after yesterday's wod

cfwu(15)x3, still cant do situps from the last wod. so much pain

185/195/205/215/225

will probably start heavier next time.

44yom/220lbs

225x5
315x5
335x3
315x5
315x5

44yom/220lbs

225x5
315x5
335x3
315x5
315x5

Did this one on 5/14, still a day behind

K-
WU-run 1 mile on elliptical
time- 14:00

115-135-135-145-145

N-
WU- Run 1 mile
Time-10:20

45-65-65-75-75

Kate

As rx'd -

135 to 215 worked on form #404

45 to 105 already good #720

45/65/75/85/95

185
205
215
225
235

3CFWU15

135X5
205X5
225X5
255X5
275X3,2

205X6
135X6

Bodyweight 150lbs

185 x5
195 x5
205 x5 (Previous PR)
215 x5 (PR)
225 x5 (PR)

BW = 166 lbs

135->185 lbs

Then worked on O-lifts...

sousadvocate

37/M/190--Syracuse NY
185/225/255/275/315

65/95/125/95/95

27-168-M

a2g

155-185-205-225(x3)-205

205 was challenging

185/205/220/225/245/265pr

185/205/220/225/245/265pr

41yom / 150

CFWU x3 x15
WOD - 5x5 Back Squat
120/140/160/160/160

Post - Medicine Ball squats 4 sets of 10 (no weight, no weight, 2 30# dumbells, 2 30# dumbells)

143lbs/30yoa

CFWU x 2

Back Squats as Rx'd

225x5
235x5
245x5
185x5
135x5

Took it easy this time as I pulled something in my back the last time I squatted a month ago. Previous best was 275x5.

oops did 7 sets of 5
7 x (5 x 275lbs)

all sets at 155. PB, other than 1RM

Jeff- berfoot @ work- 185-205-225-245-265

225X5
245X5
265X5
285X5
295X5

I can't follow the WODs consistently so I have taken about 20 of them and I draw a # out of hat.

Today it was

Elizabeth: 21-15-9 reps, for time
Clean 135 lbs
Ring dips

RESULT: 22:51

185 X 5
205 X 5
205 X 5
205 X 5
185 X 5

14 may

205 x 5 x 5
handstands on p bars
tumbling
stretching

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD as Rx'd

225
225
245
255
265

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

5x150/160/170/180/185

28/F/105#

115x5
135x5
125x5
125x5
125x5

Charity 111-133-138-143-148 to D-ball

front squat
40 kgs
3 sets 10

37yr old m 185
235x5
245x5
265x5
275x5
285x5

As rx'ed

275
275
275
275
275

185/205/225/225/225

done yesterday 5/15

225, 250, 255,275(failed on 3rd rep), 255

100#

bw 253(+2!?)

225-245-265-275-275

1.) 185 x 5
2.) 185 x 5
3.) 205 x 5
4.) 215 x 5
5.) 225 x 5

BW: 181 (m)

Subbed front squat for back squat (hurt lower back last two times doing back squat)

155x5
170x5
185x5
195x5
200x5

21m 82kg

60kgX5
100kg X5
120kg X5
140kg X4
140kg X(2), 120X (3), 100 X(4), 80 X(4), 60X (4)

was the first time I'd done 140, pretty chuffed

cfwu minus -OH squats + tabata squats

5 sets of 10 pistols, alt legs(5 per leg per set) holding 8lb weight for balance

155,165,170,175,180

M/37/174

Still a few days behind due to work travel and a cold.

Did this on 5/16/07:
CFWU x3 (- back raises)

205
225
245
245
265 (PR)

Followed up with 5 sets of 6 DB bench using 85# DBs.
+ 2 sets (10,8) towel pullups
+ 30 close grip (diamond) pushups
+ ab planks (90 sec front, 45 sec each side)

Making up for lost time... Extremely sore all over from last workout (tuck jumps, GHD situps, etc)

M 31/210

185
255
275 PR
295 PR
275

41/217

5x225
5x225
5x315
5x315
5x345

First time squatting in a while. Took it a little easy but felt good and was pleased with form.

36/M/199

CFWUx3

165/185/185/185/185

Form was great(A2A). Have had a reduced workload week this week, and I can't wait to get back to pushing hard next week. The old batteries are just about fully recharged!

Superset with weighted pull ups
5x185 5x50
5x225 5x40
5x245 5x40
5x250 5x40
5x225 5x40
Then 43 reps with 65lb of shoulder press, push press and push jerk

26yom
195#
5'10"

CFWU x 3

WOD: 275-275-275-275-275 Ass to Ankles

went light, propper equipment not avalible.

5x135
5x225
5x315
5x275
5x275

Decided 315 was too much for today. I've been flirting with a quad pull.

CFWUx3

5x225
5x245
5x265
3x275
5x265

on the road in Pakistan -- best embassy gym around thanks to the Marine guards

As rxd.
1. 140
2. 155
3. 170
4. 180
5. 190

From last time improved: +30,15,10,5,& 5 pounds.

Warmed up chasing kids on bikes
88, 98, 134, 134, 144

modified Leg Press:95,190,270,360,450,
leg ext 250x8+LP 450x8

175
185
190
190
190

5 x 5 80kg

Really lightened up, by necessity, and did box squats.

185
225
275 (F, got 2)
245 (F, got 3)
225
225
235

Did on May 23:
CFWU x 3
WOD: 5 x 5 Back Squat
225-225-235-235-245

185#
225#
235#
245#
225#

44, 5'11", 198lbs
205, 215, 225, 205, 215
-leaning forward a bit on last rep or two with heavier sets; lean increases with fatigue

as rx'd

185
205
225
225
245

less weight than I was using before crossfit, but trying to get down to a parallel squat

95/95/95/95/115
-Form good on 95
-Tried 115 / form wasn't great
-Next time, try 115 x 5 with good strong form

135/155/155/165/165

Went lighter and lower but still hard to go below parallel

25m/5'10/140

90-110-120-120-130

m/ 30/ 6-2/ 245

45 x 5
95 x 5
135 x 5
185 x 5
245 x 5 sets x 5 reps

I haven't squatted heavy in a long time, so I started out with body weight today. I'll try and move up in weight from here going forward.