Thank god for max strength day.

I see my buddy Trevor S. in that photo about three rows back in a black shirt, although it took me a while to find him due to the high percentage of bald dudes. I hope you learned lots are are gonna teach me about it.

Cool, max squats. Can't wait. Sure I will sleep well tonight looking forward to max squats...
Thanks Coach

I just spent 3 hours learning O-lifts today... augh, MORE squats!!!

K

Oh so Max squats? Alright that max sense. So that is what we do then just to make sure? Thanks.

I've got a few questions if someone would be able to help out.

- What's a heart rate after working out that shows you put effort into it? After a 22 minute workout, and 1 minute of rest, my rate was 142 bpm; at rest it is 55 bpm.
- Recently, though I've been pushing myself harder and harder on the workouts, within 45 minutes, I'm feeling absolutely fine again, as if I could do another one (though I know this is unwise). How long after do you usually feel like **** after working out?

Sex: Male
Age: 17
BW: ~165#
CFT: ~575

Those would be....3 reps each set. So no, not 1 rep max squats 3 times.

You can't do 3 reps of your 1 rep max, because then it wouldn't be a 1 rep max would it?

Personally I do a little math from:
http://www.bodybuilding.com/fun/weis11.htm

I have close to a clue to my 1RM from the CrossFit Total and use my PR weight as my 1RM.

So using the coefficient (the 3 rep of 1.12) from the website, and my PR on the CFT of 285, I would take 285/1.12 = 254. I will do each of the sets at 254 (255 since that is a rounded easy weight to use) until my legs fail a rep, and I will drop weight according to the coefficient.

I know there are other formulas out there, but from my own personal experience this has worked best. I'm not a big fan of just dropping weight for no reason, I like to have a plan once I'm on round 7 and my legs are jelly. I can't really be thinking about what should be on the bar. Plan your workout, and have a backup plan ready to go.

Max sense? You explain that first and then maybe we help you out?

I might not have access to weight for tomorrows WOD, would it be acceptable(accurate) to substituted the back squats to squats on a 75cm exercise ball?

HAHA, I meant it makes sense. Yeah, I didn't mean 1 rep max, yeah thanks for that link, I'll def. check that out. Thanks for the help guys.

Righteous mo, Patty.

i dont have a bar or place to do back squats yet. how many air squats would be comparible for the sets. i weigh 270 if that makes a difference

I'm just looking to start this. For today's WOD, what kind of weight should I being shooting for? Something comfortable, a max, something lighter than average, or what?

I'm just looking to start this. For today's WOD, what kind of weight should I being shooting for? Something comfortable, a max, something lighter than average, or what?

No advice for the squats - but I advise all who love crossfit to get some coaching or even better go to a cert even if you never intend to train anyone but yourself, even if you think you are subpar performer (you'll find yourself in great company, as I did). Take some desire to learn and willingness to work - not possible to go wrong with that combo. Superb experience all around. Many thanks to the Crossfit training staff and Crossfit Vancouver for a weekend worth every penny, and more than that worth two days away from J and my little ones. Paul

Those sprint videos are a joke...

Sweet.... Squat the house brother!!!!

24 yom 86 kg

90 kg
100 kg
105 kg x 5

tried going to 110 but failed at the third rep

Back squats are the same as regular squats right? I can't get my computer to open the link tonight for some reason to view it.

I was thinking of starting with 55% of by body wt...so around 90lbs or so on the bar.

Oh, and we do the highest wt we can (not maximum though) and then decrease it if we can't reach 3 reps right?

Thanks for the help! :)

#15, JPANG:

back squats are the same as regular squats - the bar rested across your back

225#

made it to set five before I started listening to the pain in my knee and called it

followed up with a nice ab smoker and some overhead squat/snatch practice - had to cut that short too 'cause the knee

anybody got some good remedies for "runner's knee" (pain above and below the knee cap when under pressure, more so from going down stairs than up them or anything else) other than time off and some new shoes?

Hi Rob F. in red shirt sitting on the pullup bar. and hi to Mike B and T-Bear in the crowd too.
I live vicariously through you and everyone in the photo.

Looks like it went well.

And regards to Coach Glassman, Nicole and Annie who I only recognize from photos on the website and hope to meet soon.

Too Cool

Did the 185lb DL/HSPU/Vertical leap WOD from the other day. As Rx'd 9;20. Will hit up the Squat WOD later in the week.

CFWU X 3
19?42

Back Squat
3-65#, 3-70#, 3-75#, 3-80#, 3-85#, 3-90#, 3-95#
15:40
total 35:22

Lower back really tight and sore from Diane and the drive to and from St Louis this weekend....stayed light. Bwt 114#.

7x3x175 butt to ankles depth

Finished with 10 sets of 10 pullups and 10 burpees with pushup and jump: 9:48. I'm terrible at burpees; my goal was to do all ten sets without breaking any of them. Succeeded in meeting my goal (did have to stand and pant a bit before starting the last sets). Ironically, I'm almost as fast doing 100 burpees plus 100 pullups as I am when doing just 100 burpees.

Kettlebell snatches and/or jerks after work tonight.

155 bwt 26yo m

as rx'd

two warm up sets on 135 and 225

5 working sets at 300

20 years old, male, 179 lbs.

154, 220, 264, 286, 297, 308, 325- all for three reps (my plates are all in kilos, thus necessitating the apparently odd weights in lbs.).

2222222222222222
205/225/245/245/245/225/225

+5K 23.06

29/m/205#
315/365/405/455/475/405/405
followed up with 5 mile run

gonna be sore tomorrow

60 x 3

100 x 1 >close to fail<

90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3

all weights in KG

quick question:

when going for your max chins are there any pre-requisites that need to be filled?
obviously no straps, full extension, chin over the bar etc but can you combine strict and kipping? i tried to do mine today and got to 30 chins which is about as good as ive ever been but i kipped after 20. does this count?

Stretching, row 5 minutes, CFWUx3 (no back extensions; subbed push-ups for dips)

45x10, 95x7, 135x5
185x3x7 (hamstring rehab)
45x10

Howdy,
Work
{Ride (Airdyne) 1 mile at level 8, .5 at 2, .75 at 8, .5 at 2, .5 at 8, .5 at 2, .5 at 8, .5 at 2, .25 at8; 5 miles total}.
Yesterday's work
{Manure moving ~240# loadsx16 for more 120' walking/load (20' up a sligt incline)}.

4 sets 3 @ 225
3 sets 3 @ 275

43/m/160

CFWU
5k (28.49)
85/110/150/185/185/150/150

Still taking in easy, trying to get in base w/o first few weeks as recommended, and slowly ramp.

@ sleepy.
For your knee, it means rest. Take it easy on that knee, That is the best thing to do. I won't be the first and won't be the last. It's the same with any other injury of that type. It's your body saying rest.
Good to go?

Really enjoying seeing Coach Rip's videos on here.

Sleepy -

I had that when I was younger. A physical therapist can fix it. They will teach you to strengthen your Vastus Medialus, the smaller teardrop-shaped muscle on your inner thigh, just above your kneecap. If this muscle is weak and your quads are strong, your kneecap will get pulled slightly off-center, causing kneecap pain. Strengthen that muscle and the kneecap will track correctly. If you don't have access to a therapist, do single leg extensions with ankle weights. Only do the final 10% of the extension, and hold each rep at full extension for 5-10 seconds while focusing on contracting the Vastus Medialus. Worked for me, no problems in 20 years since.

Row 1000m
CFWUx3

Warm up: 10x45 lb
95-105-115-125-135-135-135 lb
Cool down: 10x45 lb

Stayed at 135 to work on form. Sometimes my hips like to come up slightly faster than my shoulders.

BW 172

Up to 335x3

Post: 10 Rounds
135 lb. DL x 15
Push-ups x 15
Time: 9:55

225x7x3

after 5 sets of 3 at 145, improvised squat rack was found unstable and I proceeded to do 10 sets of 10 pullups and 10 burpees..

Ed and Chris,

Thanks for the advice. I was hoping there were some alternatives to not working it. I hate injuries for no worse reason than they mean idle time. I have read that it is necessary to strengthen and condition the knee but was unsure about how to do it.

I won't be running on it again until I get some new shoes and in the meantime, I'll be working the single leg lifts into every workout and free leg lifts and holds when not at the gym.

Sleepy-
in addition to SL extensions, I would also include single leg (body weight) squats, focusing on keeping your knee going straight over your toes as you lower and raise from the squat (easiest to do these in front of a mirror so that you can see that your knee is pointing straight ahead). It should be performed slowly-2 seconds at least going down and then 2 seconds going up-As these get easier, you can begin to use the non-weight bearing leg to reach forward, sideways and behind you while focusing on the same positioning with the weight-bearing knee. ultimately you can add weight. you will know you are doing these right if at ~15-20 reps your legs are tired (yes, even with just body weight) often times the cause of "runners knee" is not just weak VMO, but weak hip stabilizers. (I am a physical therapist if that helps at all with my credibility). Good luck!

gaucoin, the certification was an amazing experience and I will pass on whatever I can that you don't already know. It was super to be with a group of people all sharing the same passion. The coaching from all was incredible.

Thank you to CF Vancouver but especially to Coach, Nicole, Annie, Eva, Rob, Tony, Tony, Angie, Mike and Claire ( I hope I got the last one right if not I apologize.)

Trevor

285.5#/43 yom

BS 7x3: 313/363/363/383/383/383/313

Barefoot and in the basement (no spotter). First time squatting heavy with no shoes.

135/185/205/215/225/235/245

then, for form

135/185

31 yom @ 182 lbs

225/236/247/258/269/280/225/225

6/11/07
3-3-3-3-3-3-3
205-255-275-300-300-300-300

My lower back had a slight twinge in it this morning so I started a bit lower than intended and worked up to a good weight.

Hey-

I've been applying CF concepts and principles to my heavy events throwing training and am quite pleased to report that on last Saturday I had one of my best days in competition in my 12 years of training.

We competed in 7 heavy events at the Kansas City Highland Games; I won 3 firsts, 2 seconds, 1 third and 1 fifth in a 12-man contest,... AND that was good enough to win the overall for my 40-49 age group.

The highlight was turning the caber in front of a big crowd of spectators. The caber was 17' x 90lbs.

14 weeks till the Masters World Championships.

Thanks Coach,

-K

48/M/200/CFT-1005/15 months of CF

About Sleepy's knee pain,

All the advice has been good thus far. I will add my opinion in support of the squats at a full ROM. The body is a whole unit, and while a weak vastus medialis or hip stabilizers may be the apparent cause, your body is meant to be an entire unit and should be trained that way. I first suggest examining your squat form (Rippetoe's Starting Strength has been INFINITELY beneficial for this). When you have that down, now begin starting one legged squats. My suggestion for doing this is dipping into a full squat with both legs and then for the rise put a little more weight on the "bad" leg. As tolerated, put more and more weight on the bad leg until you can stand up with all weight on the affected leg. Now you're ready to start the dip down on the affected leg for a full ROM squat. By the time you're able to do this, most of your knee pain should be alleviated. Remember to warm-up well and mobilize all your joints before beginning all of this. Progress each step as you're able to do it, whether it takes a day, a week, or three months (depends on age, training history, etc.).

Good luck

28yom 225#
as rx'd

315/350/365/385/405/405/405

Lower back still sore from DL on saturday

#30 - izzet; if you move your body from arms strait to chest on the bar, using any grip or any kipping technique, it's a pullup (aka chin). Nice work! Paul

at #19 sleepy:
Anecdotal comments to pass on, in doing a fair bit of Bikram's(hot) yoga a few years back, many people commented to me on how it eliminated the symptoms of chronic knee problems, among other things (i found it very beneficial overall). The full-body circulation and cleansing promoted by the temperatures/sweating and focused breathing probably helps
at #36 chris:
That's very interesting, relating to my comment above, I found that doing the bikrams yoga developed a (relatively for me at the time) huge VM muscle - a fair bit of single-leg locked-out balance postures in bikrams.
and at #41 katie - thanks very much for the additional info, this might really help in rehabilitating my brother's knees

#5 - Patrick, HR monitors are not the best way to evaluate your effort at crossfit. Heart rate is a symptom not an output. If you finish your workout, and have to prostrate yourself in a pool of glorious sweat, and your performance improves over time, you worked hard enough, regardless of how fast your heart monitor said your heart was beating. Many have commented that the long term (over an hour) impact of some of these workouts is different than what they have experienced with other programs, so don't worry bout that. Stay with the program and wait for the results; that will answer your questions about whether you are doing enough.

CFWUx2

Kept it light. Still recuperating from pulled back muscle a couple weeks ago. But felt good to get out there and put some weight on the bar.

115,115,115,115,125,125,125

I was going to do 115 for all seven sets, but decided it was too easy, so went up to 125.

I've been out for a while due to a few injuries that has limited what I can do...been doing a lot of swimming and some biking. I am just now able to start running again since my sprint trainwreck.

Congrats on your first triathlon, Amy. I have my first one next month in Prescott...I am VERY nervous!!

1)185
2)225
3)275
4)295
5)295
6)275
7)275

all x3

225 x 7.

23/m/226#

CFWU 3x10

Back Squat
315x3
325x3
335x3
345x3
355x3
335x3
315x3

How much time should you rest between the sets?

33/M/170#

CFWU 2X10

This is my first WOD. Have not done real squats for about 2 years, but have been running. These weights were not too bad. More next time.

175x3
185x3
185x3
185x3
185x3
195x3
205x3

135# x 1 x 5reps - warm up
185 x 2 sets
205 x 4 sets

Felt like I wasn't going deep enough on set 5. Put a bench behind me to make sure that I was going deep enough. Last set of three was tough.

25yr old Male, 170lbs

135lbx5, 185x5, 205x5, 225, 235, 240, 245

Full A2A, 245 was a struggle but kept the form tight and muscled through it. Great WOD after the 5k yesterday.

135x3
185x3
205x3
225x3
235x3
185x3
135x3

worked on depth on final two sets

36/M/199

WU - plyo drills; pull ups, push ups

Did CFT today, I'm on the 5/2 and wanted 2 days of rest before. Here are the facts:

Squat: 355 - PR!
Press: 165 - PR! Finally past the 155 I've been stuck at for months.
DL: 365 - PR!

Total: 885 - a 100 pt increase since April 16.

Thank you CrossFit! Man those increases felt good...now I just need some more!

Try the CrossFit Kool-Aid - It's not only refreshing, it's addictive!

WU
.5 mi. walk on treadmill and stretch
BS w/ oly bar x 20
BS w/ 95# x 10
WOD
135/155/175/195/205/205/205
went very deep on all reps

34/m/205

wu - 2 sets 10@135
as rx'd
225
235
255
275
275
295
295

M 175#

145/200/245/265/265/265/265

265 was all the weight I had. I think I could have done 275 or so.

90 (failure) ... What the ... resetting ...
72.5
75
77.5
80
82.5
87.5
92.5

This is really shameful for a 120+ 1RM. I'm starting to understand CF. It's all about giving some exercise A the first day, then something high volume on day 2 and then on day three exercise A again, which cannot be executed at max intensity because all those muscles (lower back) are sore as hell.

3x135,155,165,175,185,185,195. I did this one last week and got to 180 comfortably. Finished w/ ohs 3x65,85,95. Thanks, Coach! BW:170 Y/A:58

I am still sooo sore from Diane two days ago so the warm up was very long and deliberate.

231,241,251,256,261,266(PB),271

I stopped at 271 because my hams and lower back were just screaming.

Pre-CFWU+800m run+KB work
Post- 95lb shoulder press/push press/push jerk AMRAP for each = 16/7/7
And more KB work (gladiator, TGU, windmill)

age 17 bw 165

135/185/205/225/245(2x)

didn't set this up right. just didn't have it 2day

skip 2:00
7x(bs 185#x3, pu+35#x3x1, dip+35#)
500m row 2:13

Derek:
205-215-225-245-255-255-255
255 is PR

Alexis:
45-45-45-45-45-50-55

pre-clean grip snatch practise
wod-I was a bit rushed for time (mentally not as prepared as I should've been) and could've taken a bit longer rest in between sets. I also need to hold my core tighter coming out of the hole, thanks gaucoin for the spotting and eyes.
176,196,206,216,221,225,230x2
post-amrap 95# shoulder press/push press/jerk press-16-6-1, I waited too long to do this part and wasn't warm any more, the push jerk was pitiful, not enough dip to catch

Knee problems. Tore my meniscus again(at work) saturday. Rehab is going well tho.

Did "JT" as rx'd

15:38

Howdy (again),
Work
{MUx1 (regular, thumbless grip) and run 540' (indoors- gymnasium floor)}x24.
Duration 27:08 (13:28 for 1-12 and 13:40 for 13-24)...

Did "Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

21:09...DL ok; HSPU terrible but better than last time.

200lb/66"/38yom

3@ 225
3@ 265
3@ 275
3@ 285
3@ 295
3@ 305
3@ 310

My last post should read 18/7/7, not 16.

All squats were well below parallel, ass to grass.

Re: #52
Thanks.

high bar squat and tried to go very low
185
205
215
215
then stopped lower back was hurting and started to feel a pull in my left groin.

1-mile run warmup

1 rep max is: 225
WOD:
45 pound bar X 5
135 X 3
155 X 3
165 X 3
165 X 3
185 X 2
knee pain. stopped the squats.

Thanks for the advice on how to strengthen the vastus medialis. That's definitely the cause for my knee/quad pain over the past couple of weeks.

Finished the day with a modified Diane. Subbed regular pushups. Deadlifts felt great! After pumping their biceps with a curlbar, a couple of "posers" at the rec center asked me what the hell I was doing. I directed them to crossfit.com.

Thanks Coach.

23yom 190lbs.

3 - 225
3 - 245
3 - 255
3 - 265
3 - 275
3 - 285
2 - 295

Didn't have the last one in me @ 295lbs. today.

46 yom 165 lbs
225x3
235x3
245x3
245x3
245x3
245x3
245x3
185x5

M 33/170

135 x5 twice as warmup

185, 195, 205, 215, 225, 225, 225

worked on depth and form, heavier from the start next time, felt good.

43/M/150#
185,185,195,195,200,200,205

34yrs/6'/172/m

As rx'd.

3x200
3x200
3x220
3x220
3x220
3x220
3x220

Warm-up:
Back Squat -
45# x10 - 2 sets
135# x5 - 2 sets

WOD
Back Squat 3 x 7
175
185
190
190
195
200
195

Old PR was 180# on 070301, goal for today was 200#

41yom 180lbs

Nice, I love doing squats now!

190-190-190-190-185-185-185.

I felt my form was getting a bit sloppy, that's why I switched to 185. It felt like I was losing the hips just a tiny bit (closing at the bottom) I couldn't tell as I had nobody there to watch me. Maybe it was because of my hams still being a bit tight and sore from Diane...The good news is, I was not rounding my back on the lift, so it mustn't have been that bad. Practiced a bit of clean after that with a 65lbs bar. it's getting better; the elbows are getting quicker. Cheers

CFWU x 3

WOD: Back Squat 3-3-3-3-3-3-3 Reps

185#
195#
205#
215#
225#
235#
185#

Made a breakthrough on form
My legs are starting to get much stronger

155#
175#
180#
185#
195#
205# (PR)
205#

No big weight, trying to get technique for back and overhead squat down first. Also worked some HSPU's for technique as well.

Rowed 2000m: 7:44.8.

17/m/170#

185#
185#
195#
195#
205#
225#
245#

Wanted to keep good form so stayed a bit lighter than last time.

185#
185#
195#
195#
195#
185#
185#

Age 29
BW 160#

********Question for the Group***********
A bit off topic...my apologies. I've been doing Crossfit for over a year now (no complaints - awesome) but have noticed that my HSPUs aren't getting any easier. Does anyone have anything that worked for them to improve their HSPU numbers? I can do about 10-11 strict in a row, then the rest are broken up into groups of 2 and 1 reps. For instance, in a Diane workout I can rip through the deadlifts but the HSPUs always hold me up (my best time is 15+15). I've thought of doing a couple sets per night of HSPUs but thought I would ask the group first. Thanks guys and gals.

2.5 mile run
then WOD
185 X 1
185 X 1
205 X 1
205 X 1
205 X 1
215 X 1
215 X 1

BWU
Snatch
95lbx3-105x3-115x3-135x3-145x3-150x3pr-155x2pr failedx2

I did the 5k run, instead. Not to sound like a whiner but the gym felt like it was 2 degrees hotter than hell.
Time on treadmill (1.0% incline 7.0 speed with rest breaks) was 28:19.

dont have a bar yet, just started. but i did 7 sets of 15 reps of squats with my 20 pound medicine ball i just made. also worked on my HSPUs and Jumping/Negative Pullups

5x3 145 on a not so good improvised squat rack. Squat rack gave out and decided to complete workout with 10 sets of 10 pushups and 10 burpees and a
2200m boots and utes run.

i meant pullups not pushups.

225# x7x3

28 yom
5'6" - 165#

cfwux3

135# x 10 reps for form

185#
205#
225#
225#
205#
205#
205#

Followed up with a few HSPU's for form & practice. Added two sets of 15 L-Pull Ups & 15 dips for fun.

HSPU's seem to be a hot topic today. #94 navafit - I don't have much advice for you as I have a hard time with these as well. My problem is that I get a lot of pain in my wrists while doing them. Does anyone know if there are wrist braces or anything available to help relieve some of the pain? Or is it the default answer... "stop complaining & work through the pain - it'll get better."

CFWU x2, little work with HSPU

15-12-9-6-3

145# DL
HSPU (been working on them but they are not full ROM yet…)
Jump 1 ft above reach

Time= 6:53

BS were disappointing…I had these same wts for 5 reps a few weeks ago…
115-135-135-125-125-130-135

Soccer tonight. Joined another league for the summer.
~Erin

Wow...first opportunity to get to my computer since finishing the Vancouver Cert yesterday. Aside from being a great time and learning a lot it was inspiring to see and work with Nicole, Annie, Coach, Eva, Rob, Tony, Dave and all the others that were there.
Their knowledge is clear and apparant, but their passion and dedication is what really inspired me. Their attitude of demanding excellence is something that I hope I can emulate as I keep going in this awesome program.

Thanks again

Finally got my bro to do a WOD! Got to show him what it was all about, I am stoked. This was fun with a partner.

As RX'd

135/135/185/185/205/2005/205

Having not done these since I can remember, I started slow, and worked my way up quickly to a more suitable weight. Great workout

Neil(49) & Ellie(52)

Neil 1000 mtr row + CFWU + Burgener WU

Back squats WU 10 X 90# 8 X 135# 6 x 175# 4 x 220#

3 x 265#
3 x 290#
5 x 3 x 310#

Ellie 5 min X/trainer + CFWU + Burgener WU

Back squats WU 10 x 40# 8 X 60# 6 X 80#

7 X 3 X 105#

10 X 80#

21 year old male, 210 pounds
135x3
155x3
175x3
175x3
175x3
175x3
195x2
195x2
First post.

67"/215/39 yom

10 min elliptical warm-up
Back Squats
empty bar x3
3x 95
3x 135
3x 185
3x 225
3x 245
3x 255
3x 265
3x 265
-- All done on Smith machine. Not comfortable moving this weight solo w/o bumper plates & room to ditch. (I was @ big box gym)

Deadlifts
185 x 10
185 x 10 - ouch hands
185 x 10 - ouch hands

How bad an idea is it to do the back squats on the Smith machine? I'm a lot more compfy w/ front squats w/ a free bar (safety rack in front). Back squats more problematic if I get stuck.

18yo male

completely unassisted, just threw the barbell on my back.

100/110/120/120/120/130/130

M/33/5'9"/178#/CFT=870

My WU, then 8x135
Then 3x255.265.275.285.290.290.292
Everything above 275 was a PR.
I moved a total 1131 pounds more than I did on this workout on March 1!

Ran outside. Squat, perhaps in combo with 400M/thruster, tomorrow.

28 YOM 205lbs

Worked up to 255lbs felt good could have gone heavier but really felt it in my shoulder, any suggestions?

did sit-ups/push-ups inbetween

32/m/5'8"/194#

CFWU x 3 (substituted jumping pull-ups and "good mornings")

135/135/205/205/205/205/205

We probably could have done more but we don't have a squat rack so getting the weight onto our shoulders proved difficult. Give a squat rack, we definitely could have done better.

41yom / 151

CFWU x3 x15
BS WU 45#x15, 95#x10, 115x5
WOD -
135, 155, 175, 185, 190, 195, 200

Really light but good form 45# below 1RM PB. For pushishment to my legs post workout I did:
5 sets of 10 pistols alternating legs (prepare for Mary)
4 sets air squats balanced on medicine ball x15
3 sets of 10 pistols alternating legs balance on bottom of Bosu.

25/bw 200

135/185/205/225/225/245/255
only went down to parallel on last set

19yom/150#

CFWU + 1km row

95, 105, 115, 115, 115, 105, 95
ass-to-ankles

M/35/5'8"/159

CFWU 3x15

185
185
205
205
205
205
225

Getting better flexibility in hips.

22 5'8 165lbs

did warm up
then 7 sets of 185lb for the WOD.

27/208

CFWU

225, 235, 245, 255, 265, 275, 265 lbs
ass to ankles on first three, then thighs to parallel with the ground on last four

plus 2 mile run

44/176

8 x 132
4 x 100
3 x 264, 286, 302.5, 320 PR, 242

135/145/155/165/175/185/205

30/M/200

Bike to gym

CFWU x 3

A2A squats not happening yet, went to thighs parallel

275
295
305
315
325
345 (2) no spotter, didn't want to make a scene
335 (2) ditto

135 x 10 to get some more knee flexion /stretch

45 / 179

133(6), 177-199-221-232(PR)-200-200-200

25/F/110

WU - Walk 3.5 miles
BS 45# x 10
95# x 5

115-125-130-135-135-135-140

Taught my friend Stacey how to do BS

She did 45# x 10, 65# x 10, 95# x 10

29m/185#
Modified CFWU
1 min frogstands (MUST PLANCHE!!!)
1 min advanced tuck levers (MUST LEVER!!!)
10 x 135#
250# all 7 sets of three.
10 min of handstands.

Feelin' good!

#108 - Get a spotter to give you the old armpit or waist shuck back up, or two people to hold the weight as you get out from underneath it. I prefer a squat rack so I can lean back with the bar if I get stuck in the down position and get out of the way. I cringe at the thought of every using a Smith machine.

I'm confused as to why people on here are switching how they are doing squats, butt to ankles or just parallel. Get the form down and always use good form in the full range of motion is my standard MO.

#95 - practice. I have set myself a year end goal of a planche, front and back lever, and unassisted handstand. I've just started working the progressions since only this last Saturday, and have noticed that by practicing often (during workout warmup and before dinner) it feels better each time.

Great website I know people have seen, but here it is again: http://www.beastskills.com/tutorials.htm

It may help you in your quest for better HSPU's.

M/26/198

CF warmup x3

205x3
205x3
205x3
225x3
225x3
235x3
235x3

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

32-M-190

30 pull-ups

WOD = 135(5)-190-205-205-225-225-225

10 pull-ups

I'll try and work the rings tonight at Larry's

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

19/M/195

CFWU x 3

205-205-205-205-225-225-225

been working on form and its getting better

Neil:
the power lifting gang had the rack occupied so I did the following"
19 MU's from my knees. I was going for 3x7 (in sets of 1,1,1)Couldn't get past 19. Then 50 GHD situps on the modified roman chair. Then a round of tabata squats because the powerlifters were still on the squat rack.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

225
245
255
275
305
275(ass to ankles)
275(ass to ankles)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

BW 127, no time for anything other than quick w/u with 45 then 95 and the set...

115/125/135/145/155/155/135

Best effort for 3 reps; current 1RM 175. Felt like I could have bettered that today though:)

RE 19 SLEEPY Have you checked out trigger point massage? You may find you have some persistent points, especially in the tensor fascia latae (TFL)/IT band area...I know I did, and they manifested as tendonitis-like knee pain, especially below the kneecap, and especially stepping down stairs. Once I committed to massaging them out, my "tendonitis" never returned...and it had been pretty severe. Check out Clair and Amber Davies' book The Self Guide to Trigger Point Massage (or something like that).

26yom/6'3/175
185
205
225
245
245
245
245
14:20

177/187/197/207/217/221/226 pb
previous was 212
must have been the squat therapy this past weekend from Eva T.

pre: cfwu x 2, bwu x 2, clean grip power snatch practice.
no time for post

155 X 3
165 X 3
175 X 3
185 X 3
195 X 3
195 X 3
195 X 2

26yom, 175#

225
255
275
295 (ugly reps)
295
305 (failure-2 reps)
305 (failure)

24yom, 186#

225
245
265
285
295
305
315

bwt 240 age 31
cfwu x 3rds 15 reps of squats,pushups,situps,dips,back ext. 10 reps of kipped pu's
sets of 3
135/185/225/275/295/315/335/225x5

bwt:149 cfwux3
135x5
185x3
195x3
205x3
215x3
225x3
235x2 F 235x1
225x2 F

Bwt: 133

only did 5 sets today, legs a bit tired but didn't feel too bad squating

225
245
265
265
265

Post:

Worked on push jerk and did 10 rounds of
5 pull ups
10 push ups
15 squats

Time 5:19

1 hr. ultimate frisbee, will hit squats tomorrow on rest day.

155# - 3, 3, 3, 3, 3, 3, 3.

Leg Press 270# - 6, 6.

Question: Anyone know a good diet plan were I can gain some size while doing these excersises? I want to be able to keep a six pack.

Also, where would I be able to buy some CrossFit s-shirts and s-pants?

Thanks.

14 mile bike
500 meter swim
CFWU x 3 incorporating in a 400 meter run each time.

BS
90
90
90
100
100
90
90

318,328,338,348,352,362,372(1)

Just a quick post, I trained with Kent at crossfit Hickory today. Good Guy, Good Gym, Good Time. If anyone out there is in western North Carolina, Get in there and check them out.

42/m/168

Low Squats x 3:
230
240
250
250
250
260
240

These seem quite a bit harder than regular.

A couple sets of warmup squats, in basement no spot, not great rack.
230
240 x 3x 6

45 yom 206

275x3
300x3
325x3
340x3
350x3
360x2f
300x3

145, 155, 165, 175, 185, 195, 200

27 y/o 185 lbs. male

Tried to find my weight, haven't done weighted squats in forever.

155x3
175x3
225x3
235x3
235x3
235x3
235x3 Felt good, but legs almost gave out on last 2 reps.
Will definitely post more weight next time this one hits.

got up to 255 lbs (pr)

25/m/165

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

Started 20lbs heavier. Ended 10lbs heavier.

35/m/178
Morning
CFWU Weighted Pull-ups & Dips 25# OHS 60#
5km 23:41
Practice Kipping Pull-Up
Afternoon
CFWU
Gave CF Intro class AKA Squat Class
Evening
CFWU X 2 Weighted Pull-ups & Dips 25# OHS 65#
WOD as Rx'd
225 x 3
235 x 3
245 x 3
250 x 3
255 x 3
260 x 3
265 x 3

Did some Wipers for the dip chair and some floor Candlesticks,oh and somemore pull-ups.

Sore from mudrun. Very sore.

135,135,155,155,175

30/m/210

3x CFWU

199, 221, 243, 243,(form started to get weak so I lowered the weight a bit) 232, 232, 232

28/F/110#

First of all, I can't believe I have gained 7lbs in the past year of CrossFit! This is so weird to weigh 110. Anyone else experience weight gain from CF? I'm hoping it is muscle as my pants are all extreamly tight in the legs and booty, but everything still fits in the waist. Even my work tops and fitted t-shirts are tight in the back/shoulder area.

Back Squat

95-125-135-140-145-145-150

Pre- 5k run

25:28 (2 sec slower then last time)

Well, I'm not-so-new to the world of Crossfit, but I've never really jumped into the workouts and kept with them. I think I'm going to make an effort to do scaled versions now.

Today:

20-30-35-40-45-50-55kg

Crap...forgot to mention those are Front Squats. I am without a rack, unfortunately.

Valerie S-

Sorry to hear you were out injured; but very glad to have you back!

bw-199

wu
dips, pullups, overhead squats, goodmornings, weighted squats

wod
3x185#
3x225#
3x225#
3x225#
3x225#
3x225#
3x225#

3x245# is pr. Still feeling the back and legs from Diane Saturday and 3 miles yesterday. Lacrosse tomorrow.

MC

185/27yo

cfwux2/Berg WU

135x8
225
275
295
315
315
315
315

22 6'3" 194lbs

wu- 2-10x 205
225,225,225
275,275,275,275

32/M/185
as rx'd
7 sets of 3 reps @ 225 lbs

CFWUx2
Burgner warmup
WOD
BS 135, 145, 145, 145 (2), 145 (2), 145(2), 145
Coach Keith thought I was fooling around so had to make the 3rd lift on my last go...

Then we did KB work--swings, fr sq, cleans, etc...

Oh the life at the box!

Perhaps we can work our ears tomorrow--I think thats the only part of me I actually dont feel tonight!!

Please make it be rain-free tomorrow so my beach day pans out....

Back Squat:

200 x 3
200 x 3
210 x 3
215 x 3
215 x 3
220 x 3
225 x 3

25/f/5'2/132#

o the effects of playin hard all the way in both basketball games yesterday. soreness. tiredness. leg-heaviness.

breakfast: run 47 mins = 6.06 miles

WOD: back squat 7 x 3
135
155
170
185
185
185
185
and an extra set of 5 @ 135

Subbed Trap Bar D-Lift w/ Feet on 25 lb plates (Back is badly sunburned)

185 X 3 X 3
195 X 1 (Fail)
185 X 1 X 2 (Fail both times, stubborn I guess)
135 X 5

308,313,318,323(2),323(2),323(1)

bwt-166

pre-power clean grip snatch practice
post-amrap 95 lbs press/push press/jerk - 21/10/2

CFWU x 15 x 3
Back squat:
205x3
215x3
215x3
220x3 x 4

After: 7x3 shoulder press at 95

26m
145lb

cfwu x 3

185, 205, 215, 225, 225, 225, 225

28yo M 170lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Back squat 45lbs x 10, 95lbs x 5.

Back Squat
135lbs x 3
145lbs x 3
155lbs x 3
165lbs x 3-3-3-3
3 minutes rest per set. All A2A.
Compared to 070301: +10 lbs on last 4 sets.
Foam roll after

Hey all,

Misread WOD only did 5 X BS at following:

315,365,385,405,435

All down to 90 degrees. Hammy still a little sore from sprinting! Yikes but the spartan in me just couldn't stop!

Cheers,
Mark

32/M/165
CFWU x3 -dips & pullups
Back Squat as recommended
185, 185, 190, 195, 195, 200, 200

opted to do overhead squats instead at 145

BW 185lb.
Back Squat:

185 x 3
205 x 3-3
225 x 3-3
235 x 3
245 x 3

41/M/170

I did not try squats today as my back still felt questionable after the deadlifts from a couple of days ago. Did max bench press instead and got 235 up. I have not benched 235 in probably a decade and I don't even bench anymore except when we do body weight reps. I also did a couple of muscleups, weighted pullups and ring dips to finish up.

500m Row
Burgener Warm-up
135x7

WOD
225-245-265-285-305-315-325

Didn't go to heavy, worked on going deep. Pretty happy w/form.

Get some, Go again!

Forgot for those interested....

42 YO M 255#

BW = 165 lbs

185 lbs

lil pipe
17yo, 170 lbs
225/245/265/275/285(1)/275(2)
first post in a while...good to be back

43 yr old 210

185/185/185/205/205/225/225

Worked on form and full range of motion. Completed all sets of 3.

all x 3

125, 145, 165, 175, 185, 175, 175

age 41
bwt 211#
10-135
5-225
3-275
3-315
3-335
3-345
3-355
3-365
3-365
all sets deep, a2a or below parallel.

No rack, did barbell hack squats:
225x3
245x3
255x3
275x3
285x3
295x3
305x3

31 y/o male
bwt 195
cross fit warm up
135
155
175
225
225
225
225
1 mile/9 min

135, 185, 185, 185, 235, 235, 255, 255

23M 6' 165

155x3
175x3
185x3
195x3
205x3
215x1
215x3

3x135,185,205,225,205,205,205 vs
3x145,145,145,225,225,225,225 3/1/07. 10 min ellip wu 17/17. lower back very tight from diane saturday.

10x 215 5x275
3x 315
3x 325
3x 335
3x 345
3x 345
3x 345 struggle a bit
2x 325 left ankle hitched a bit so I called it a day

legs are pretty fried from the 5k

25/M/5'10"/190lb

Third crossfit workout. Weights were in kilograms, hence the funny poundage below.

132x3
176x3
220x3
264x3
286x3
286x3 (not quite to full depth)
275x3

BS to 11" box
230-240-250x3
260x2
245-240-235x3

33M / 185# / CF #114 / CFT 825

CFWU

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

225, 245, 265, 275, 285, 275, 245

Dropped the weight at the end to focus on form. Steely Dan ended with 3 sets of 285. Nice work bro.

205
215
220
225
230
230
235

39, 6', 210lbs
1wk WOD anniversery!!!

wu 135, 155, 175

175
175
175
195
195
195
205
205

straight arm pullups between sets

Stopped in third set of squats. I ran a pretty hard 5K yesterday and "thought" my legs were fine. Made it through CFWU (x3) just fine. My hammies started screaming at me in the third set. Errored on the side of caution. No injury, just hammies as tight as piano strings. Anyone else have this problem?

26m/195

205/215/225/235/245/255/275

after wu of 10 pull ups
20 push ups
30 air squats

21/M/6'2''/202#

CFWU

BS As RXed:
3x135
3x135
3x145
3x155
3x155
3x165
3x165

12 GHSU
15 PU balancing on two balls
10 PU balancing on one ball
30 second of L-Sit

Back Squat:
205 X 3
225 X 3
235 X 3
255 X 3
275 X 3
285 X 3
235 X 10

Bench Press:
185 X 3
205 X 3
205 X 3

Deadlift:
295 X 3
305 X 3
310 X 3

3 Rounds
Run 400 M
15 Overhead Squats, 95#
30 Pull ups

16:20

Ian: 151,151,161,171,176,181,191

Ward: 191,201,211,227,237,247,257

getting back into it after a break for lacrosse season

squats
135,185,205,205,205,215,225
bench 3x3
225,235,245

Only did 5 rounds
135
155
175
185
185

45M/235#

275,275,275,275,295,295,295

Last sets used wider grip, allowing a lower bar position.

34/f/5'7"/160

65,65,75,75,65,65,65

had to give up on the 75# as it killed my form.

CrossPit class at Brand X.

CrossPit Workout

6 rounds
1 min
-9 kb swings 16kg
-beck's burpees to abmat
-9 situps
1 min punches

Rest after situps if you get done in under a minute.

I got no rest I never got to the situps. Did 3 rounds Bas Ruten punching drills (+ Round kicks after each combo )on the thai bag and that was really hard.

M 34yo 63kg (139 lsb)

Long time - no squat, lower back still sore from DL on saturday

3x50 kg
3x60kg
3x70kg (155 lsb) x 5

32yom 195#

135/185/225/235/245/255/265/305x1

e.t. x 30min

205 x 3 x 7

k2e x 21/15/9

CFWU x 3. 135-185-185-225-225-225-225. I need to get someone to check my form. 28yom, 6' 205.

135/3
185/3
225/3
245/3
255/3
245/3
225/3

Age: 37
B.W: 158
WOD: as rx'd
225 x 3
275 x 3
295 x 3
315 x 3
335 x 2
335 x 3
355 x 2

39/M/170#

155,175,195,215,225x3 (x3)

Still getting up to speed. Heavy weight is still a bit intimidating, especially without a spotter, so I kept the loads modest. Felt this much more in the core than the legs.

Like everything else, my squats have a long way to go but I'm feeling really good about my progress.

WU - 1.3 mi on local bikepath

45 x 3 (practice)
95 x 3
145 x 3 bad form
145 x 3 better form
145 x 3 good form
165 x 3
165 x 3
185 x 3

After I practiced Push Press for a few sets:
115 x 3
120 x 2
125 x 2 Fail

1.3 mi on the treadmill

As usual, a long way to go but my progress astounds me. TY CF!

Chris

BP & BS 3-3-3-3-3-3-3

BP:
135
225
225
225
235
235
245

BS:
135
225
225
255
255
255
275

37yom
5'10"
205#

225x3
275x3
275x3
305x3
315x3
315x3
225x3
Didn't go heavier due to strain in right upper quad.

M 50 69 178 CFT 735
Warm up with GHD SU & BE, dips, pull ups
185 205 225 235 245 250 245
Post: 3x3 front squat 135lbs

March 1:
bw 259
225-235-245-245-245-245-245 (went light, not feeling great)

June 11:
bw 248.5
225-275-275-275-275-275-225 (surprisingly hard, need to get back to squatting more frequently)

35 yom, 5'10", 154#, former distance runner
with dumbells
7 sets of 3 reps of 80#
Will try increasing next time

CFWU
134, 134, 144, 144, 154, 154, 164

M/45/220/6'

CFWUx3

WOD as Rx'd

225
245
255
255
255
255
255

135
185x3
205x3

24/M

Before: CFWUx1 (15 reps)

Elliptical 2.11 miles, run 1 miles (5k total): 29:45

Rest 10 - 15 minutes

Back Squats: 225-245-265-285-285-285-285

Me: 40yo/M/5'10"/190lbs

Warm Up: Run 1.5mi / CFWU 3 sets / 15 reps per set

Getting back into x-fit after wrist surgery 5 weeks post sugery.

10 x 45
10 x 65
8 x 95
6 x 115
4 x 135
3 x 155
3 x 165
3 x 165
3 x 165
3 x 155
3 x 155

Wrist felt good and I kept it light. Next time I'll start at 165

Have Fun, Train Hard,

Billy

185, 205, 215, 225, 225, 225, 225.

225,225,225,225,225,245,255

Squats 7x3 (235/235/235/185/185/185/185); done after 5K run - legs shot. Dropped back in weight to get nice and deep.

37yom, 185
CFWU x3
5x135
WOD:
3x225
3x275
3x285
3x285
3x295
3x295
3x295

185#

275, 295, 295, 315, 315, 335, 275

39/5'10"/180

225
255
275
245
245
245
225 as rx'd
rick m

bw 167 AGe 38
BS
135x5,155x3,175x3,195x3,205x3,215x3,225x3

CFWU X 3

WOD
135
185
205
225
225
235
225

whats up,

love squats
big L m/29/ 200 lbs
1 x 225
2 x 315
2 x 365
2 x 385
then put on the gloves and boxed for 7 rounds
big Z f/27 145lbs
2 x 95
3 x 105
2 x 115
then strecthed for 30min

whats up,

love squats
big L m/29/ 200 lbs
1 x 225
2 x 315
2 x 365
2 x 385
then put on the gloves and boxed for 7 rounds
big Z f/27 145lbs
2 x 95
3 x 105
2 x 115
then strecthed for 30min

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5"9'170lbs?

FIRST DAY BACK FROM A MONTH LONG VACATION IN PERU, BIKED ACCROSS THE ANDIES, CLIMBED MT AMPATO 20700 FEET, MT BIKED AND HIKED THE COLCA CANYON.

1. 135LBS
2. 185LBS
3-7 225 LBS

GOOD FORM! SQUATTED ON BALL!

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5"9'170lbs?

OFF THE MARK TOTAL WEIGHT MOVED 4335 LBS
LAST TIME 5610 LBS

9999999999999999999999999999999999999999999999999

175
185
195
195
195
195
195

As Rx

1-275
2-295
3-295
4-7 - 305

This was my first time doing this, I havn't had access to right equipment for a while, therefore I was experimenting with weights. On the upside this is the first time I've barbell squated in about 6 months, as I've only had KB's to work with.

no access to weight equip

20 min ocean swim instead.

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

had to work out a little later than usual,

cfwu x2 plus warm up sets of squats
315x3
335x3
355x3
365x3(x4)

cant wait for a day off!

85/80/65/70/75/80/85

dropped the weight midstream to improve form. wasn't going deep enough.

new to crossfit
used to regular workouts as far as bodybuilding
but great workout and had more time to go riding

15-135
3-225
3-265
3-285
3-315
3-345
3-375

still had gas but really need to go ride for a race coming up so needed the legs today

185 for all
too light, but good for practice, need to get the muscles used to doing squats again.

190
200
210
220
230
230
190

Cool down 2 sets light. Day behind, catching up.

155 to 225lbs

Good and deep

Felt strong

M/50/165#

Warmup: 5 min. lifecycle + 3 rds. mod. CFWU - stretch, OHS X 15, lat pulldowns (90#) X 15, situps X 15, back ext. X 15, pushups X 15, dips X 15

WOD: 135 - 155 - 155 - 165 - 170 - 175 - 175

During 2 - 3 min. "rest" between sets, did bench press and HSPU (feet supported on squat bar).
BP: 135 X 10; 135 X 6; 155 X 4; 155 X 4; 155 X 4; 155 X 3; 155 X 3
HSPU: 10-10-10-10-10-10-10

26yoM
68kg
5'9"

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

All @ 90kg.

135, 155, 185, 195, 200, 200, 200

35m 5'8" 75kg

CFWU
Used smith machine - all 7 sets 80kg
Need to work on squatting lower

29/146#

(in kg)
64/64/64/69/69/69/74

31 year old man 202lbs.
Warm-up Row 300 10 Pull-ups 10 Push-ups x3

135/3 155/3 175/3 195/3 215/3 235/3 245/3

cool-down.

Cleaned 185/1 failed at 205x2 185/2(Clean/push jerked.)

BW 70kg
70kg 3
80kg 3,3
90kg 3,3,3
95kg 3

225x3
245x3
255x3
265x3
275x3
285x3
295x3
315x1
335x1

Age 35
BW 145#

As rx'd:
185, 175, 180, 185, 190, 185

27yo 200lbs

CFWUx3
BS 135x5
x3
225
245
275
275
275
315
315
OHS 135x5
FS 135x10
FS 135x10

23 y/o male 149 Lbs
3 x each set
1. 95
2. 115
3. 145
4. 165
5. 165
6. 175
7. 145

28/f/154#

95
110
125
130 (PR)
135 x 1
120
120

i did 185 after one month without crossfit due to bronquitis, i will do better next time juan

1st 3 sets = 225 on Smyth machine(2 45's on each side of bar)
next 4 sets = 250 lbs.

Jake 135 155 175 195 215 225 235

Laura 45 55 65 75 95 115 125 135

Jeff- @work
205-225-245-245-265-285-255

m/39/200
squats 3,3,3,3,3,3,3
225, 245, 265x5sets

135-155-185-205-225-245-265

205-205-205-205-205-185-185

Only did 5 sets...oops
185-205-225-235-235

1st time to do these. Had no idea how much weight i could do. Can't wait to see how/if I improve the next time these come up.

65
85
95
105
110
110
105

CFWUx3
45x5, 135x5 warmup
185-185-185-205-205-205-225
Took it easy and concentrated on form, back still sore from muscle pull on Dianne Saturday :(

Box Squats:
185
225
245
255
265
275
295 x 1 (only tried 1)

Then tried 135 OH box squats...a little hard. Got 1 really good one then fell out on the second (did that twice).
Then 135 overhead press: 2 reps, rest, 3 reps.
Then 10 x 95# OHS to Box.
Then, for time:
100 push-ups
5 winshield wipers
3 muscle ups
1 1 handed extended push-up.
...in 3:15.

A triplet behind

5 rounds of Cindy to warm-up

205lb/ 225lb/ 245lb/ 265lb/ 275lb(F)/ 265lb/ 265lb(2)

Cheers, kempie

Charity-
BS to ball
135-145-155-165-175-180-180

185
200
205
220
225
230
240

As rxd.

165# male, 28yr, 5'9"

185
205 for the rest

135x10x2, 225x10, 225x5, 315x5x2, 365x3x6 try 385 next time...

cfwu x 3 + 5 reps at 135 & 3 reps at 155

185
195
200
205
205
205
210 (failed on 2nd rep)

1 rep @ 185 just to finish with a full rep

all the one legged squats I have been doing really made this feel solid and allowed me to use a more comfortable and narrower stance.

did front squats due to rack inappropriate for back squats.

135x3
145x3x5
150x3

BW=150

5 sets at 205
1 at 210
1 at 215

-D.

Traveling

135/185/185/185/195/185/185

Or something like that

Warmup sets:
45 x 5
135 x 3
185 x 3
=======
Work sets:
235
245
255
260
265
270
275

Felt VERY good tonight.

CFw/u
7 best triples were 185lbs.
Form poor with anything heavier today.

Thanks Coach and Lauren.

Olivia:
85-95-100-105-110-115-120 (can do more)

Late post
135 up to 255

37/M/195-Syracuse NY
225/245/265/275/295/315/335

CMG:
45/65/75/85/85/85/85/85 (extra set)

135 x 3
205 x 3
225 x 3
225 x 3
225 x 3
255 x 3
255 x 3

285 295 305(2) 295 275 275 275. Wasted after sleepless night at work.

36/M/199

CFWUx2

Last time (3/5)/This time (6/15)

185/275
185/275
205/295
205/315
215/315
215/295
225/295

This was a tough WOD bacause I've worked hard on the thighs this week. Looking forward to my 2 days off.

cfwu(15)x3

225/235/245(1 rep then miss)/235/235/245/255(1 rep then miss)

leg ext 250x13+squat185x10
1stbench245x6x2
5x.25milex30 65lb thruster

Back squat, in kgs.

60
80
85
90
95
100
110

Followed by 90 mins full-court basketball.

Age 35
BW 183

CFWU * 2 @ 12
last time 245,265,245,235,225,215,215
this time 245,265,265,255,255,245,245

Age 35
BW 183

CFWU * 2, 12 reps of everything
last time 245,265,245,235,225,215,215
this time 245,265,265,255,255,245,245

Age 35
BW 183

CFWU x 2, 12 reps of everything
last time 245,265,245,235,225,215,215
this time 245,265,265,255,255,245,245

Age 35
BW 183

CFWU x 2, 12 reps of everything
last time 245,265,245,235,225,215,215
this time 245,265,265,255,255,245,245

Age: 35
BW: 183

CFWU x 2, 12 reps

Last time: 245,265,245,235,225,215,215
This time: 245,265,265,255,255,245,245

Age: 35
BW: 183

CFWU x 2, 12 reps of everything
Last time: 245,265,245,235,225,215,215 total of 4935
This time: 245,265,265,255,255,245,245 total of 5325

7.9% improvement in 3 months.

AM:
cfwux3

Squats - not quite A2A on heavier sets (275)
225
250
275
275
275
260
260
Goal - A2A on all sets next go around

Also - 3rds of
400m run/50 sqts/ 50 push press (45#)
Stretch

PM - 5k

M49/195#

as Rx'd

135/185/205/215/205/205/185

Notes:
Did agility ladder and sprint work with kids. A few 40yd dashes (around 6.7...the NFL won't be calling any time soon.) Walked/cooled down then did the WOD. Form and squat depth deteriorated at 215#, so backed down on weight. Performed on Father's day, 070617.

(done 6/15/07 after 3 rest days)
5x135
3x185,205,225,235,245,255,265(pr)
Very pleased w/ form (all reps deep) and amount of weight.

as rx'd

95 kg per round

X3
135
225
225
245
245
265
225

070611 @ 0800 070702
CFWU 15x3 (+10x3 HSPU)
WOD: 3x7 back squat
WU with 8x135#
3x ea of 295, 295, 295, 295, 300, 305, 305
WU felt good, increasing ROW on dips & SUs.
3rd rep, 6th set was a little iffy, got nice and low on last set. Taking a deep breath before each rep helped...feel'n pretty good...got 305x3, when my 1RM PR is 310.
Thanks Coach!

135
155
155
165
165
175
175

45/95/105/115/125/135(poor)/135(poor)
-Key figured out today...keep back arched!
I still suck at the DEEP squat.

3 x 185
3 x 195
3 x 205
2 x 215
3 x 205
3 x 205
3 x 205

37 y/o 150#

185-205-215-225-235-245-255-275

Yes, that's 8 sets, but I wanted to see how much more I could do. Next time start at 225.

next time start at 225