Humor aside, AEDs are a Good Thing. People live or die by these gizmos.

That sponge isn't magic. But wait...is that "YBF" dripping from it?

I want a magic sponge!

Where, pray-tell, can they be purchased?

Man, I could have used some of that magic sponge in Iraq last year in the summertime. Oh, and today when I felt like I was going to projectile vomit after the WOD; that woulda been a pretty sweet time to have one too.

You could sell 'em.
"A magic sponge a day keeps Pukie away."

I always say that...

Awesome job David and Connor! Way to represent the high school kids! Keep up the great work you guys! (Hey David did you and Connor ever go back on the trail run and get the deer?)

That video is tight! I wish I would have started doing CrossFit when I was 15!!

If I would have started doing crossfit while playing high school sports, I think that: 1) I would have been an animal at sports (not that I wasn't :) 2) By now I would be throwin up some nasty times on my WOD's (not that I'm not :)

Perfect! Alex just got CPR and AED certified on Saturday.

Ha that's me.. and yes that sponge is magic baby. Probably has something to do with the 5 ice packs in the bucket.

Wish she had been around for the Fight Gone Bad at the Jupiter Cert last weekend.

Props to the entire CF crew. Ya'll rock. Thanks and cheers from CF-ATL.

Ah... I know that green wall and the threat of the Magic Sponge well. Thanks for introducing it to us, Dan!

Some days, just the threat of the magic sponge keeps pukie away.

Way to represent Atlanta again this week, Mike & Travis! Are those new knicks, Mike? You must have been deadlifting recently...

Mikes the man! He's my cousin and the one who turned me onto Crossfit, best thing that has happened to me. Thanks Mike!

Those are my boyeez!! Iron-Mike Giardina (administering the magic) and Travis "T-Rex" Harkey (receiving the blessing) -- from CrossFit Atlanta Gym www.crossfitatlanta.com WRITE US!

Kath
(I can't believe they posted the wod already... sounds like cake compared to yesterday's pukefest)

NO DOUBT! I forgot to give props to IronMike-G for a flawless delivery of the magic sponge. He is the man for sure. Check out his 3:04 Fran if there is any question.

http://crossfitatlanta.typepad.com/crossfit_atlanta/2007/06/mike_gets_a_304.html

You guys crack me up some times.

Hey, what does 5-5-5-5-5 mean? Oh wait, I know that one.

5-5-5-5-5 means you do 5 sets of 5 reps of Front Squat with ample rest between sets (2-3min) and you try to add weight per set. If you do 5 sets of 5 and it's still easy, keep going and only post the final 5 sets, even if in the last set you only managed 4 reps.

Just thought I'd get that over with early...

Check out the pics of the dude doing pushups in the CF Journal link! Is that Greg A with hair (well,a little hair)?!

David and Connor, strong work guys! You both kicked some serious butt. The coaching was top notch too. Several times I found myself leaning over to try and catch the encouragements Jeff was giving.

Just wanted to say that an AED is a damn good thing to have in a gym. If CPR is started within 4 minutes of going down there is only a 7% chance the patient will survive, but if a shock is delivered from an AED within the same time frame the patient's chances jump to 37%. I would think a program like CrossFit would be one of the first gyms around to keep an AED on the premises.

#18 - Yes, but .... not too many people keel over in gyms.

Wow, two most impressive young men, great work, strong work, very impressive, I had a tear in my eye watching the effort, the desire, the execution. Awesome. I would like to be there pretending like I'm not getting my ass whipped by these dudes next year.

Gaucoin, it's worth loggin in each day to see just wtf you'll say - it's always either funny or inspiring. Thanks.

And a special BZ (military speak for "effing A!") for for your 'head them newbies off at the pass' post.

Paul

true ..not too many people keel over at gyms.. at my gym it seems like me and eric are the only ones actually sweating. We need a crossfit gym in springfield...

Connor, David.

No words. You two are just Bad A$$ Mutha Effers!

35/M/82kg

Front Squats 5x5 as RXed:

30 kg
40 kg
50 kg
50 kg
50 kg

My first front squats.

The "Magic Sponge" it is a bucket of ice water with a sponge delivery system. It's origins are obscure but lie deep in the history of the game of rugby. Ice water on the back of the neck and head has long been known to instantly heal almost any injury, thus acquiring the title, "Magic". Just yesterday we used it at CrossFit Atlanta no less than 5 times. There should be a law requiring all gyms to have one.

Yes it would nice in an ideal world to have a defibrillator on hand at every gym, in every car, on every bus, within 30 feet of every human being at all times and places, and it would be nice if everyone it the world knew how to use it. But that does not mean that it is wise policy for the government to require it. The cheap version of an automatic external defibrillator costs over $1K, and then there's the cost of training everyone how to use it. How many CrossFit Affiliates that are garage gym operations could afford that at startup? Why not let the customer decide whether he wants a gym with a defibrillator? They should call these laws what they really are: government subsidies for the manufacturers of these devices.

27/M/71kg

Kettlebell Front Squats 5x5

2x32kg x 5 sets

I opted to used kettlebells since I didn't have immediate access to a barbell.

Back from almost two weeks of not working out (travel, etc...) and was going through Crossfit withdrawls!!

CFWU X3

Front Squats
3-95# (too much), 5-65#, 5-70#, 5-75#, 5-80#

Dan,

What are you, a "neocon"?

I understand there's a bias against "government interference" and rightfully so. However regulation requiring the use of an AED is hardly a Lifepak subsidy. It seems like a reasonable request. Most people don't fall out at gyms, maybe, but I know personally of two apparently healthy people who fell out dead in the early 90s in a military gym. And the rescue is at the N24 gym at NOB once a week. I wouls say the 1k and $20 per person for certification is not unreasonable to give the victim a fighting chance. What do I know though, I like the government, it pays me well. I'm an NREMT-B and a BLS instructor all paid for by Uncle Sugar. I suppose I could ask Coach if he wants to fly me out to Santa Cruz to do a Crossfit BLS certification, I bet that would sell out in about 3 years.

been doing pack workouts from brand x for a few months now and starting to wonder what crossfit with a group would be like. on that note, got a tdy to yokota air base coming up in september. any crossfitters in that area? thanks all...

david and connor are gonna be monsters. i'm mean the're already monsters, but their gonna be really scary monsters. #15 ....beautiful.

31/M/170/5'7"
Front Squats
All sets of 5
225/230/235/240/250

135/165/185/185/185

M/48/5'10"/175

Front Squat 5-5-5-5-5 reps

5X135
5X145
5X150
5X155
5X160

135/155/165/175/180

me: 225-245-255-265-255
dan: 185-195-205-215-225

Hysterical !!!!! - the bucket is actually labelled "magic sponge" you have better trademark that potency. g

135/145/145/145/155

28/m/175

115-135-145-145-145

david, connor, awesome! y'all rock. wish i had started cf that young!

age 41
bwt 206#
CFWU
5 X
135
155
185
205
215

No Coach, I'm not a "neo-con", because that implies that at some time in the past I was a liberal in the modern sense. I've always been an instinctive libertarian, and later F.A. Hayek became my intellectual hero because he articulates so well what I had always believed in my gut, that government, though necessary, is the enemy of liberty

bw: 188

As rx'd: 5 x 5 x 225# a2a.

That last set almost did me in.

Jogged 1/2 mile
Burgener WU w/Dowel
45# BS x 10
135# FS x 7
--------------------
165#x5
165#x5 - form seemed a little soft on the bottom so I decided to go lighter next set
155#x5
155#x5
155#x5

Age 29
BW 160

31yo/m/195#

First time doing front squats

85 - 95 - 105 - 115 - 125 PB

Not complaining about this one at all.

RE: the video -- strong work! Awesome

7777777777777777777

Well said #23 Dan!
No CFWU- Sprint WO w/ A Co

135/155/155/165/175

Working a few days behind. Did hang squat clean workout as rxd.

155
175
195
205 failed as in to fail falling back flat on my
back with the bar on my chest! little freaky.
185
195
195
205 had to get it right!

Dan OWNS that magic bucket -- and doesn't even charge us extra to use it haha... the only price is that it's captured on film. As is if ya hurl. For the web. To be immortalized. FOREVAAHHHH hehe.

Kath

For those of us unfamiliar with doing front squats - and without a gym where we can drop the bar if we get in trouble - is it better to do lighter front squats or heavier squats with bar resting behind neck on shoulders?

- JK

bw 175

185x5
195x5
205x5x3

m/32/190

135
155
175
205
225

as rx'd

No experience with front squats. I watched both exercise demos and tried my best to emulate the form and hand position. When I finally got to it, as I went down with the squat it put a tremendous amount of pressure on my wrists. As the weight increased, if felt like they were going to snap (but I pushed through it of course). Any recommendations or criticism would be greatly appreciated.

Dan, Mike and Travis,

Too Funny!!!

Start lobbying Congress just like G.E. Medical (fascist blood suckers) to make it mandatory for all non-health clubs (CrossFit Centers) to own the Magic Sponge.

We'll take 8 of them!

Thanks again for coming to the Jupiter Certification. It was great to see y'all

#49 - The wrist problems you describe are not unusual at first. Be sure to stretch them out next time prior to front squatting. Pull your hand back toward the top of your wrist and hold for 15 count.

41yom / 150

CFWU x3 x15

WOD - 5x5 Front Squats - First time with Front squats - need practice and better wrist flexibility
115,135,145,150,155

Post - one arm prone ring pull-ups 3 sets of 8

37/M/182

Clean Complex- 5 x 3: 70kg, 70kg, 70kg, 80kg, 90kg
Front Squat- 3 x 5: 100kg, 110kg, 120kg

But how do you know whether you're sponge-worthy?

155bwt 26yo m

did this session yesterday after the first wod.

stayed on 225 for 5 sets. wanted to keep good form and depth

great work david and connor! I wish crossfit was around when I was a gymnast. I bet we could have cut down our training to 3 hours a day rather then 5.

I agree with Paul, always love seeing what gaucoin has to say.

today is my rest day, so no front squatting for me.

37/M/172

did this on 7/18
FS 175x5, 180x5, 175x5

What benefits do you get from doing the front squat that you dont get from the back squat?

I ask b/c of the discomfort on the wrists when doing the front squats. TIA.

40/male/180lbs

crossfitting one week

I use "core performance" warm-up. Most comprehensive warm-up I've ever done.

Warmed up with sets of 75, 95, 115

135, 145, 155, 170, 185

This felt pretty easy compared to yesterday's brutality. I probably could have done all my sets over 200, but have had a nagging low back stiffness/discomfort so I decided to be smart. Hey you do that a lot more after 35!

22/F/115

Yesterdays WOD

32:09

This was my first time doing all read deal pullups. No jumping or bands.
I can't even say how excited I am. This is a big deal for me because I couldn't do one when I started in May. My fellow NY crossfitters even said I have a "baby kip"

Thanks to everyone who told me to give it a shot.

I'm starting the ZONE tomorrow. I have a feeling I'm going to be a really cranky girl while I "Get off the Crack". I've already warned everyone at The Black Box and apologize for my complaining in advance.

Question about the ZONE-
I'm 5'2 115 and follow Crossfits 3days on 1day off. The zone says calls me a small female but do I get any extra blocks for being so active?

comment #57

You should check out Mike Boyle's book. I think it's called "Functional training for sports" or something close to that. He gives great lessons on how to progress into the front squat, and how it serves as the foundation to the other olympic lifts. I don't do back squats anymore, let's put it that way. But his explanation is far better than what I could give you, check it out. Just google his name.

Strong work Connor and David! My kids (ages 15 & 13) enjoyed seeing other teens doing CF.

#46 JK-
If the Bar is behind the neck resting on your shoulders, it is no longer a front squat, it has now become a back squat.
I would suggest checking out the exercises page to see how they are done correctly.

Kate

Front dumbell Squat:
5 x 160 lbs
5 x 160 lbs
5 x 180 lbs
5 x 190 lbs
3 x 190 lbs

Tim #60,

Actually it is Mr. Boyle's position that the Olympic Lifts AND CrossFit are dangerous. He's offered that opinion in public forums and on these pages. When pressed for evidence supporting the contention he punts.

And...the back squat is ESSENTIAL for strength development.

CFWUX3
warm up:
bar 10rps
85 lbsx5
95 lbsx5

115 lbsx5
135 lbsx5
145 lbsx5
155 lbsx5
165 lbsx5
working on form more. Next time I'll start at 145.

280#/43 yom

Still recovering from 3 week monster family road trip.

Cindy 13 rounds and a 3 sets of 5 light front squats. Next week I am back at it full speed.

Did this today intead of WOD. Will make up WOD.

Push press 5X5 @ 135#
1 arm KB swings 1.5 pood X 10 X 2
1 arm KB press 1.5 pood X 10 X 2
KB flip and dip 1 pood X 10
KB figure 8's 1.5 pood X 20
1 arm KB toss alt arms X 10 X 2 1 pood
1 arm KB pass alt arm X 10 X 2 1 pood

1.5 pood behind back throws for distance

1 pood behind the back throws for distance

18 lb rubber med ball catch, left side, right side, overhead, press pass, behind the back granny, "hot potato" press around the horn, if you drop it, 10 pushups, and slam to partner.
Good fun workout finished off with 10 L hang pullups strict form.

#23 Dan - yes that's exactly what they should call them!

m/23/190lbs

135 5
140 5
145 5
145 3 lost two fingers of left hand on the bar had to drop bar banged it on thigh...ouch
145 5

very limited by the fact my oly lifting gym is closed on fridays, so had to go to globo gym where there is no squat rack and no place to drop weights...very frustrating.

Modern AED's are designed for use by untrained folks--the device actually talks you through the procedure and only administers a shock if it detects an arrhythmia.

I've met more than one person whose life has been saved by an AED. For some reason these people are big fans of the devices. Probably some selection bias going on. :-)

27/f/106

#59: i am 5'3" and i definitely eat more than the zone recommends for my size because of my activity level, but i don't add junk, just a couple extra lean proteins and veggies. i don't know if you are supposed to or not, but it is really working well for me. good luck!!

cfwu x 3

75, 85, 95, 105, 115

i think if i had someone there to spot me i would have gone for more.

post: 50 knees to elbows, 10 10-second handstands, 10 backwalkovers on a line

Strong work guys1

Dan, I supposed to be up in Atlanta the 1st week of August. I can't wait to swing by.

Tried some GI Janes. Wow.
135
155
165
175 (hard!)
135 (for confidence)

Tariq

Coach/anyone,

Re: #'s 57, 60

What are the distinguishing factors of the front & back squats? Do they both have distinctive or different benefits?

I see them as very similar exercises, but I'm no pro. Thanks in advance for any insight.

31yom@185lbs

155/166/177/199/210

First time using Crossfit, think I'll just go with an empty bar today to make sure I have the right form. Looking for advice for diet/cardio to go along with crossfit. My favorite cardio exercises are running and swimming and would like to mix them in. Any tips would be appreciated.

46yom 165#
135x5
155x5
175x5
185x5
195x5

Bwt: 132

155x5
165x5
175x5
185x5
185x5

Maybe start at 185 next time

115,135,145,155,155

Dan et al, I looked at it as a knee jerk government reaction to protect us from any and all dangers despite the burden. Along the same lines as high schools not being allowed to do pole vault anymore. A symptom of a Nanny State if you will. I suppose the mom lobby and the medical device lobby were together on this one.

28yom/6'4"/215# First time with a full front squat workout. Front squatting iron is so much easier per pound than front squatting my wife:)

135,155,175,180,185

BWT:157
65,75,85,95,105
not happy with my weight. I am please with the improvment of my from.

#77

I'm a noob too (not quite 2 months in).

Make the FAQ section and the message boards your friend.

Read the CrossFit Foundations article, if you havent already. This article will point you in a direction regarding diet/nutrition and will also address the cardio issue.

Crossfit foundations:

http://www.crossfit.com/cf-info/what-foundtn.html

95x5
135x5
155x5
155x5
165x5

all reps to half past parallel

24/M/6'4" 225lbs

hang clean with front squat 5-5-5-5-5 @ 185 lbs

Mark
115, 135, 145, 155, 165

Really sore from last couple days WOD, (on 5/2 rotation so did Sunday's WOD on Wednesday). Motivation low, so kept the weights on the light side.

95x5
115x5
115x5
115x4 Didn't even attempt the 5th, was getting light headed, so racked it and dropped weight for 5th set.
105x5

#77 cardio is built into the program through mostly distance and sprinting running as well as rowing and metcon (metabolic conditioning) workouts...if you want more then u could always just add more running in, maybe as part of your personal warmup and cool down.

as for diet, i am a freelance dieter right now, high protein diet with high low glyc carbs, few high glyc carbs and minimal fat aside from nuts, seeds and olive oil....but everyon else here loves the zone diet and im gunna try it next week

hope that helps!

bklyn

#61 Allison

I'm with anna h #72. I am also 5'3" and eat quite a bit more then the zone recomends, but I do not eat junk. When I started crossfit over a year ago I was eating 1500 calories, and now am around 2100-2300 and have gained 10lbs (doesn't seem to be fat as my clothes fit in the waist, but not in the butt, legs and back). I've only upped my calories because I am always starving. I also am not sure if you are supposed to or not (I guess it also depends on your goals and how hard you are working) but like Anna, getting those extra calories seems to be working for me too. best of luck!

K-
WU- Row 1000 m 6:29, CFWU(12 w/ pushups)x 2
55-65-75-85-95PR
Form was good, depth was good, very small amount of wrist pain, it all felt good today.

N-
WU- Row 1000 m 6:49, CFWU x 1 (no pullups or dips)
WU45-55-65-75 for 1, 65 for 4-65-75
Depth and form was good, but expierienced lots of wrist pain.

Kate

CF, thank you for allowing me to be the freak at my gym.

Connor & David, Just amazing. Great job guys!

To both Grund & bklyn_chris:

Thanks for the advice, I appreciate the feedback.

I think Mr. Boyle had an article on T-nation.com yesterday wherein he said that he dislikes functional training, and that he believes functional training will ironically keep the machine-makers (of nautilus type equipment) in business because of injuries.

I respectfully disagree.

Cindy: 18 rounds (pr).

Was at 17 for a long time, broke through (and almost threw up), and next time I'll get 19.

Coach: thanks. I keep working hard, and keep improving, and I humbly admit that without Crossfit I would not be nearly as happy, strong, or focused.

#9- holy shnikes....I THOUGHT I recognized that guy. Way to go, T. Buddy Isaacs would be proud.

cfwu x3
frontsquats:
135/154/176/198/209

buddy would definitely have made me start heavier. Will keep that in mind.

"Jackie Treehorn treats objects like women, man..."

#95

"You mean coitus?"

I simply don't eat enough. I really have to improve that area. Yesterdays WOD was great.

One day behind. As RxD=14:22

#95 & #96
'The dude just wanted his rug back.'

f/25/107#
65
75
85
85
85
I'm still so weak. But today I did 5 reps with the weight that I used for 3 last time!
Did some pullup/dip/situp work in between sets due to boredom.

40/184

5x135
5x180
5x200
5x225
5x200

Quick question: What's a good amount of time to allow to pass between sets?

28 yom 225#

1 mile warm up at 7 min pace
20 x 45# overhead squats
10 x 135# front squats

5-5-5-5-5
185/225/245/260/275

5x5x155

43/F/5'2"/130

#63 frikkin hilarious.

I cross my arms for the front squat, which saves my wrists. Of course I'm using girl weights. But I'm a girl so that's okay lol.

Yesterdays wod: 27:51. 2mos noob, my FIRST as RX'd! Angie here I cooommmeeee.

#94 Bret,

Actually, what Mr. Boyle stated in his article on T-Nation was that he dislikes the way functional training is presented these days. He essentially expressed that many people hide behind the term "functional training" to explain away the lack of INTENSITY in the training they are doing.

As for whether or not he agrees or disagrees with the Crossfit program, I have no idea. Certainly, the way that functional training is presented here is a far cry from what passes for "functional" in most Globo-gyms. Crossfit has brought the term "intensity" to the forefront of functionality, and I think it's great.

And, for the record, I keep track of both websites. I like T-Nation, and I like Crossfit. Been doing the Crossfit WOD for a couple of weeks and enjoy it. I fail to understand why people cannot glean plenty from both sites, but hey....that's just me.

bw 71 kg

cfwu x 1

front squat: 60,60,60,60,60 kg

warmup:w/bar 10xpp+gm+fsq+behindnp+ohs x 3times
+burgener warmup x 2

then:
135x3
185x1
205x4 (trouble holding bar from pullups yesterday)
185x5
190x5 x4s

24/m/5'10" 225#
CFWU 3x14
BWUx3 (clean)

Front Squat
70kgx5
80kgx5
90kgx5
100kgx5
105kgx5

30M / 155 / CFT 695

95, 135, 155, 175, 165

Very weak day.

75,84,94,99,114

post:
push press 20,10,10
shoulder press 6,4,3,2,1
45# barbell overhead walk around the driveway island x 3

WOD Front Squats:
115 X 5
135 X 5
135 X 5
145 X 5
155 X 4 (failed 5th rep)

Finished up with 7/17's WOD weighted pullups:
42/M/6-foot/188#

dumbbells between feet: 20,25,25,30,35,40,40

Felt my mental effort returning today. Thanks Coach.

31/m/215/6'5"

185x5
185x5
195x5
200x5
205x5

Had not done much front squat so I had to hunt for the right weight a little bit. To those with wrist problems. I found it helped to take a little wider grip.

#19 - Apolloswabbie

I have personally known two people in the last 7 years (actually happened in a span of 4 years) that collapsed on died on a gym floor. Neither gym had an AED, both had CPR administered to them. Not to say that an AED would have saved both or even one, but it may have.

I don't, at all, think the government should mandate that gyms have an AED. That is not their job (although they seem to think every aspect of our lives should be regulated), it is the job of the consumer to demand it. It should definitely be something a potential customer looks at when joining, and if it is a gym that cares about their clients, they will have one.

Age 35
BW 182

CFWU 2x15

135,185,185,165,155

Ahh, the magic sponge. I had my first taste of that at a 7's rugby tourney last summer in Minneapolis. It's amazing how that sponge to the back of your neck can revitalize you.

at office gym

Smith machine, no rack anymore. I hated doing these on a Smith machine

185
185
185
185
185

176,186,196,220,225x3

Five reps of this is frickin' hard for me, my mid-back goes before my legs. Might have hit a PB, though, 220 it's only about 20lbs off my 1RM.

Pre-Power snatch work
Post-'Snake' GHD Back Extensions 15x3 90sec rest.

95/105/115/115/115

Paid close attention to form. Considerable strain on wrists. Needs work...

bwt: 155
155
185
205
215
215

#75, Grund

One of the biggest problems new commers have with crossfit workouts is understanding why some are important, even tho they are "similar" to others. People ask me why I am doing towel pullups, i say to replace a rope climb, and they say well why dont u do just regular pullups, and no answer i give them is ever good enough...there are differences and i hope you are willing to receive them!

I can attempt to break down the front squat vs. backsquat issue.

Front Squats vs. Back Squats vs Overhead Squats

1)Front squats place the weight on the shoulders from the anterior position, this forces the participant to arch their back more to maintain the weight on their shoulders without it falling forward or putting the force of the weight on their arms. This forces the participant to maintain a strong lumbar curve while performing the squat (otherwise the weight will fall forward and be supported by the arms/fall to the ground)

2)Back Squats place the weight on the shoulders from the posterior position forcing the participant to hold the weight on the traps. This isometrically contracts the traps to hold the weight into place and puts pressure on the lumbar curve so that it is harder to maintain. The participant will have more of a tendancy to close the angle created by the torso and the upper leg because of the moment on that point applied by the weight at this position.

3) Overhead squats not only rely on muscle contractions/stabilizations in the shoulders, traps and lats but also in the lower back to maintain a solid lumbar curve. Loss of this curve will cause the arms to go forward (or more dangerously, backward) causing the weight to overcome the shoulders and thus will be dropped. When held properly, there is no moment on the angle caused by the weight (whereas there is a moment caused by the weight in the front and back squat, in respective torquing directions). This allows the squat to be performed with good form and solid stabilizer contractions.

This short synopsis barely scratches the surface on the differences between the 3...and as it is even becomming more apparent to me, all three are crucial in our CrossFit regimen :D

If i mistyped or am misinformed in some way, im sure someone will correct me (and I welcome it!)

bklyn

25/f/5'3"/149

65/75/85/75/75

Had an off day. I felt rather weak and my form was falling apart with 85lbs. I probably haven't had enough rest and recovery due to disrupted sleep and a restricted diet.

M/28/175

135
145
155
165
165
170

Then went for a 5k run. I felt good today but a little sore from yesterday's workout. I need to get a magic sponge. It sounds like it works wonders.

warm up

60 x 5 back squat

60 x 5
70 x 5
80 x 5
80 x 5
80 x 5

all weights in kg

185 x 5
185 x 5
195 x 5
205 x 5
215 x 5

We got some awesome support from Atlanta Crossfitters, today. You guys kick ass!!

I did yesterday's workout today (20rnds-5pullups,10pushups,15squats) 14:33.

Joey #11, thanks for the comment!! You need to hurry down here and visit us at CF ATL.

35/M/180
CFWU
125lbs x 5 WU
135lbs x 5 WU
145lbs x 5
155lbs x 5
165lbs x 5
175lbs x 5
185lbs x 5

5K Row 22:06

35m / 5'8" / 76kg

Did the Hang squat clean I missed from last week
then the front squat still sadly on the diabolical smith machine at gym which I'm told will soon be thrown out and replaced with squat racks (believe this when I see it!).

70kg (back squat by mistake)
Then 4 x 5 @ 60kg
And last set @ 62.5kg

Pleased to get my squat all the way down.

Followed this with 6 goes at 1 rep max on deadhang using weight belt (got up to 38.75kg)

Tim, I have coached and am coaching a couple of athletes that trained with Mike Boyle. Disasters is the best way for me to describe the results. It has taken quite a bit of time to reconstruct their movements to get them moving properly. I have a very difficult time with anything he says or does. Just my experience.

#50 - I am by no mean an expert but I have had the same problem with my wrists as well. I have found that it has helped not to use my pinkie fingers in the grip, which allows your wrist to flex more. Try it next time and see if it helps.

Cheers

CFWU

Couple work up sets then:
170
180
190
190
190

I have been really concentrating more on doing full ROM even more since last CFT. I was tending to cheat a bit. Pleased with today's ROM, and form is improving on several of these lifts that are new to me since starting CF.

Post: Did "honest" push ups on rings with legs elevated plus some KTE and worked on stabilizing with bent knees. Hard. All of it. But, I am already feeling improvement less than 1 full week of ring purchase.

CFWx2
135x5
155x5
175x5
175x5
175x5

Joel how much were ur rings and where did u get them from?

500m row - 1:59
Light front squats to warm-up (45# and 95#)

BW - 149

WOD - Front Squat 5x5
All sets at 145#

M/31/197
Did yesterday's WOD then a version of this one: 3x3 Front Squats @ #225.

Looking forward to taking the next week off for some R&R, starting tomorrow!

Allison,
Drop me a line. I can help get you started... And awesome work on the pullups. That is a serious mile stone. Congrats.
Nicole

cfwu 12x3 double unders x50 still not good at it

135,185,205,225,245 shakey 225 and 245 working on going deeper a little further down each week

finished with 10 jumping and 20 deadhangs pulls
knees to elbows 20 reps

Chris:

The rings came from Ringtraining.com. The link is in the CrossFit FAQ under equipment. They were about $70 + $6 and change for shipping. They shipped very quickly. They also come with a user guide that is very helpful. The guide has some good excercises and workouts that I have incorporated as a "a.m. wake up" before work or WOD. Dips are a whole new experience.

28/M/183

95-115-115-115-115

#138 Joel,

Yeh, that seems to be the price that i have seen them go for...I was thinking maybe I could get them cheaper somewhere. Some of my friends are machinists so i was thinking maybe I could even have them machine some metal rings for me. I think the lexan might ust provide a much better grip tho.

Bklyn

2nd WOD and first time doing front squats.

CFWU x3 (10 reps)

Did 10x front squats with broomstick then 10x with empty (16# bar)

Started way light to concentrate on form. Quads were definitely a wee bit sore from yesterday's squat-a-thon.

27 x5 (all in pounds)
37 x5
47 x5
57 x5 x2

Had no problems with wrists and definitely supported weight on shoulders (not much meat on my joints and I really felt it there). Per son who filled in as a human weight rack, my elbows were up throughout and humeri were parallel to floor throughout (minor victory). He did tell me that my last few at 57#, I may have been rounding my back some--so have to work on that aspect next time.

My last two reps in the last three rounds, I was really feeling it in my quads and had to push hard to get up, but I think this has more to do with soreness from yesterday than the load. Anywho--gotta start somewhere. Next time, I'll start at about 45# and go up from there.

F/58/142

#106

I agree, I read both sites avidly, although I do not bodybuild or use single limb movements. I was not bringing the article up to dis t-nation -- I like the website and get plenty of good info from it.

As for the article, my take on his view of functional fitness is that he feels too many injuries will occur because people will be doing difficult and unfamiliar movements (like the clean, snatch, etc...) without proper knowledge or training. I feel like he has at least a little bit of a point; people should not just jump in but should learn proper technique.

hey my wrist started to hurt wen i was doing the front squat is that suppose to happen

Chris:
More power to you if you can get them made cheaper. I will say that the strap design makes it very easy to use at home and then take them down and pack in my bag for Globo Gym use at lunch. Also, adjustments to different heights for different excercises e.g. pull ups, dips, push-ups.

The trainers always looked a little funny at me doing CF, and now I am generating even more stares with the rings. Good times.

The discussion about the danger of CrossFit strikes me as meaningful. I've been training for 2 months to prepare to do WODs at a level that is likely to have a significant effect on my fitness. I still have a ways to go before my technique, wrists (poor range of motion from my basketball days), and shoulders will be ready to allow me to go heavy on Olympic lifts and front squats. With a background in technique learning and teaching (many sports), strength training, and personal training, I feel comfortable designing and following a lengthy preparation progression.

All that said, jumping into CrossFit on one's own could be extraordinarily dangerous for a lot of folks, such as every one of my former clients. Maxing out, working at explosive speeds, and supporting heavy weights overhead (or dropping them from overhead, as demonstrated by yours truly this morning while working on my overhead squat) requires rare levels of flexibility, coordination, core strength, and focus. I cringe hearing about trainers throwing their non-elite clients into advanced lifts and reading posts by folks new to the exercises who seem to fail to recognize the many components required to strengthen rather than maim oneself.

Despite the myriad ways a CrossFit-style functional strength workout could end badly, I disagree strongly with simple categorizations of CrossFit as dangerous. CrossFit can be a powerful means of developing functional fitness. This power requires including exercises capable of preparing muscle chains and neurological pathways for extreme outputs. Likewise, harnessing that power requires responsibility (not to mention plenty of humility and bumper plates).

I am distinguishing between the danger of cavalier approaches to CrossFit and the power of carefully developed and supervised ones. With this blog, combined with CrossFit-certified trainers and the certification program itself, there are some decent opportunities to develop "safe" progressions using CrossFit. Hopefully most interested folks will pursue those opportunities rather than end up rehabbing on machines. After all, it’s great to read about and witness (thanks to video) your challenges and exploits.

185, 225, 225, 205, 190

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220

wod as rx'd
185-225-255-275-300

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd

135
185
205
215
225

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

18/164

115
135
145
155
145

61/m/215

warmed-up doing front squats w/ light weight, but I lack flexibility and technique to do "work" sets this way. who knows whether the old dog will ever learn a new trick.

back squat 5x5x138lb. sorta diddly squats, but hey, glad to be alive.

also power clean 5x5x103

then presses w/ light weight. hurts to go heavy w/ cranky joints.

hey my wrist started to hurt wen i was doing the front squat is that suppose to happen

5 x 135
5 x 185
5 x 185
5 x 135 ( my back gave up, and my wrist started hurting
5 x 135

i might just have to swollow hard and buy the 76 dollar versions, I wanna do the ring workouts pretty badly!! I want to try the ring workouts like dips, pushups and muscle ups...

Thoough my callouses on my hands are constantly ripped apart and im too proud to lay off the pullups for a few days and let them heal haha

Another expensive piece of equipment is climbing rope...anyone know where i can get good climbing rope for well under the rediculous 120 bucks? I was thinking of buying Tow Rope, but I could only find 12 foot.

bklyn

115

85-95-105-115-125

29/M/185

135x5
155x5
175x5
205x5
215x4(had to dump at the bottom of 5)

27yoM
68kg
5'9"

Front Squat 5-5-5-5-5

70kg
75kg
80kg PB
75kg
70kg

Comment #65

Hmmmm have you read Boyle's book? Functional Training for Sports- He has a whole chapter on using the Olympic lifts to develop quickness and power, and makes statement after statement about their efficacy. Much of what he states is virtually identical in phrasing to what I read in various places here on Crossfit. Unless he has done a complete flip flop in the past few years....hmmmmmm

David and Connor--fabulous job!! You two are my heroes!

41yom 178lbs
I really suck at those. My elbows always drop fast and it makes me put my weight on my toes too much.

135lbs-155-155-155-145.

Post WOD, I practiced more OHS for 6 sets with 85lbs. 10 reps-10-10-10-10-12. Wanna build up to 15-20 reps range before moving up in weight.

Box Jump Scales: 3 sets of 10 reps on 12"-18"-18"-24"-30"-12".

120 Push Ups (45-30-25-20).

135x5x2, 185x5x2, 205x5x2, 225x5x2, 275x2

all reps down to dynamax ball. felt pretty good as my recent focus on this lift got me deep and very little pain in my wrist.

Thanks bklyn

I am definitely willing to receive the explanations, I did ask for them after all. Perhaps you should just slap your underlings the next time they question you.

The vast majority of the time, I understand the subs for various exercises as well as the differences between various exercises.

But, the back & front squats just seem to be VERY similar as they both require one to maintain a strong lumbar curve. I have an understanding of all that you said but am still trying to determine if there are any other distinctions between the two.

Thanks again for the help.

My back hurts like hell. I was going to shoot for 225x5x5 but it just ain't gonna happen without crippling me.

Extensive W/U with 500m row (98s), Burgie, HSPUs on parallettes, muscle-ups, dips, chins, GHD, hypers.

185x5x3

Corey/#114: great post.

Would you regard two people in 7 years as a lot?

The govt intervention in the property rights of business owners is the thing I disagree with. After I get appointed master of time and space, I'm going to make those types of govt interventions against the rights of property owners a violation of the constitution (again).

Paul

#162: full depth on the back squats forces more ROM in your ankles, knees, and absolutely mandates an upright posture or you will dump the weight.

Front squats emphasize quads over glutes and hip flexors. Back squats go the other way, and hit your spinal erectors if you go for the 15-degree lean to get extra poundage up on max efforts.

Back squats don't help near as much for oly lifts.

Your wrists will sting, but you might try the finger-hook instead, and work towards a full catch. However you do it, it's worth doing.

#162 Grund

Yeh it seems in my explanation I had stressed that a bit too much.

There is a video where Coach goes over some of the squatting mechanics of the OH squat, im sure you can find it on the Exercises page somewhere, it was posted with a WOD not too long ago.

The best way to see the difference in two exercises and their applications is to actually do them. I thought the same thing you did until I actually did a back squat set followed by a front squat set followed by an overhead squat set with just the 45 lb bar. The weight of the bar helps me feel the motion better than that of a broom stick...its easy to manipulate the broomstick to adjust to your poor form whereas its a bit easier to notice when you are accomodating your bad form when you have to move 45 lbs to do it.

I would suggest doing that small experiment for yourself and keep your form as good as possible. You should notice a definite difference in the difficulties of holding the weight in place, keeping form and how your core must maintain strength throughout the three different squatting motions. This should give you a great idea of how they are all different.

As a little addendum, you should notice differences on difficult levels pertaining to maintaining balance on your heels, keeping a good lumbar curve, dipping your hips below your patella and holding the weight in place.

Cheers!

29yo/5'4"/175

As RXd
185x5, 205x5, 225x5, 245x5, 255x3(f)

Man my wrists hurt, wah!

Played on my rings afterwards, that always gets some funny looks at the gym. I'm still a ways from a muscle up but getting better, maybe I'll be there by September.

21/m/170/5'9

warm up
8 take offs
8 landings
8 kick ups

5x95
5x105
5x115
5x125
5x135
5x135
5x135

Grund/#162: It's a question I had too. Never saw the point of front squats - Coach's quote is applicable for me: "It's amazing how worthless an exercise seems when you suck at it."

Not that I've learned enought to know a bit about the front squat, the differences in the two are very apparent upon execution. I suggest that doing the movements is the best way to "know" the different ways they provide a stress to which your body can adapt.

Reasons then to front squat: provides a different stiumulus (as in the "constantly varied" definition of crossfit), preparation for the clean/clean and jerk, and then the other points that bklyn so nicely made above.

Front squat makes you strong in a different way than squats if you do them well enough to get the benefit.

#151/Kajan: You are in good company. As mentioned above by Greg, stretching is good but the key is to keep your back muscle engaged to keep your posture upright, and make sure your elbows are out in front of your body as far as possible (bar will rest on deltoids).

With proper bar position, back alignment, and elbow position, your fingers are only needed for light pressure against the bar; when you can get there, the wrist pain decreases to tolerable levels.

I hope that's helpful.

Paul

Forgot - you tie the back/elbow/bar position thing together by a focus on how high and proud you can make your chest - it's the rolled forward/up chest in combo with back posture/elbow position that allows you to hold the bar on the deltoids. Paul

For what it's worth...I have been struggling with the front rack position and wrist issues since I started CF a couple months ago or so. Today I got the bright idea of stretching them first from the comments posts. It really helped. I guess I am not bright enought to think of it in this case! Also, I only put my tips under the bar. Almost like a chalk (like on tires) action. I don't know if this is 100% correct, but my wrist felt fine and I was able to keep my elbows up.

Now I just need to figure out how to transition on thrusters w/out wrist issues.

#134 wrote: "With this blog, combined with CrossFit-certified trainers and the certification program itself, there are some decent opportunities to develop "safe" progressions using CrossFit "

If those opportunities constitute "decent opportunities", what constitutes a "good" or even "excellent" opportunity?

Coach Dan isn´t a neocon. I doubt he is a paleocon either, dropping Hayek and all. I´d call him a Scrumicon cept that word has some unfortune isotopes. (as would any clever use of the word ´Ruck´)

My latest Fran is now half of Mike G´s. I walk the road of shame. I can´t even retire úndefeated´from head to head competition since he smoked me at that Filthy Fithy sprint. Working in Santiago, easting Hot Dogs for breakfast isn´t helping.

I need to steal that sponge!

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

From the rack;

95
115
135
155
175

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

And by 'half', I mean 'twice'. Obviously.

wrists hurt??? try an "x" grip.... hard to explain but cross you arms... right hand holds bar near left shoulder and vice versa.... works good esp if you have trouble with wrists and ROM.

6'6 230 m

185, 205, 215, 225, 235, 275x1 ( had to try for a pb.... was pumped :P)

M/30/200

FS: 95/135/165/195 (F@4)/185

Then did yesterdays WOD.

Warm up 1.5 mile 10 mins

4 rounds PullUps/Squats/Push Ups/sit Ups x10

Front Squats: 5 sets of 5

180
180
180
190
190

Good to see Joel having fun with the rings. Keep pushing buddy.

'Pain is temporary'

Umm...I had to train on an AED when I became an EMT. If you can't operate one(at least the models I trained on) you should be taken out of the gene pool and the tribe should reclaim your water. Seriously most models talk to you, tell you exactly what to do, have big pictures, and make you coffee. Thus training should not be an object. So while everyone else was paying attention to the training I was figuring out(theoretically) how I could use the AED to detonate c4.

Henceforth "front squats" shall be known as "cleavage squats". I actually saw some really hot...respectable young lady...doing them in between wood chipper rounds the other day. There is just something about women who can do squats. Only thing better is a woman who can take a serious hit while sparring, smile because you freak out and seize up b/c you just hit a girl(you know, one of those ohh god my dad is gonna beat me to death b/c I just hit a girl moments), and take advantage of your momentary discomfort by landing a good shot to your throat. That is hot. Anyway...

135x5
225x5
185x5
185x5
185x5

These actually didn't hurt the rotator cuff today.

24/m/162

115 X 5
135 X 5
135 X 5
145 X 5
145 X 5

Workin' on form a lot, haven't done front squats much

135 x 5
155 x 5
185 x 5
195 x 5
185 x 5

correction, last round was 195 as well

33/m/220

155
165
175
185
185

5x5 as prescribed.

Thanks a lot Paul. And thanks again to you bklyn.

I do appreciate y'alls time.

5x95,115,135,155,165. There's a big difference between 3 and 5 reps. Finished with 10x75# ohs and some mb clean drills. Here's something cool: my CF convert was doing heavy dl's today while I was in the gym. I noticed his shoulders were a little behind the bar so I suggested he get his shins to touch the bar to get his shoulders forward of the bar. I felt happy to begin to pass along the wonderful knowledge given to us last weekend. Thanks Coach! BW:174 Y/A:58

29yo M 170lb 5’10”
CFWU x 3, 3 pull ups, 3 ring dips per round. Front squat 45lbs x 15, 65lbs x 10.

Front Squat
95lbs x 5
115lbs x 5
125lbs x 5
135lbs x 5
145lbs x 5
3 minutes rest per set
Foam roll after

My second WOD:

5x100
5x105
5x110
5x115
5x125

I feel like I could have gone heavier, but my hands were killing me. I've never front squatted before, is that normal?

Executed as follows: (Male, 5'-7.5", 174lbs, 52 yrs)
-Warm-up of 3 full court 5-5 hoops games.
-5 reps each x 135, 155, 175, 185, 205 lbs.
-Additional ab work.

21/M/140

CFWU x 3

115, 135, 145, 155, 165.

Upper-body and abs calisthenics afterwords.

Legs still feeling yesterday's workout with all those squats and from swimming. Heading out of town tonight so I'll be taking Saturday off and catching back up on Sunday. Form starting to get a lot better for squats now!

M/28/80kg
CFWU*3
Front squat 5*5:
50 - 55 - 60 - 70 - 75 kg

Still working on getting proper form of the lift. Sore from yesterdays WOD.

Hey one thing that might help some of the folks having all kinds of wrist pain:
Get a pair of lifting straps, loop them around your oly bar, positioned so that you can grab the strap instead of having your fingers bent back under the bar. I would think of this as a temporary fix though. Work to develop the flexibility in the wrist.

Good Afternoon Everyone,

My name is SSgt Tobias Neal. Currently, I am stationed in San Antonio, TX. I have approx. 8 months left when I leave for greener pastures and the opening of a CrossFit affiliate. While it won't be in this great state; currently myself and a few others are actively and consistantly working out here in town. We belong to Spectrum Healthclubs on Tezel and Guilbeau at the moment and found them to be very accommodating. We are looking for those that are new to CrossFit but would be interested in learning and those that are already living the lifestyle to join us to workout together. We are not asking for any money as this would mean that we are offically training. We are just looking for folks that want to come together and work. If you are interested my email is Tobias.Neal@hotmail.com or 719-491-2225. I look forward to any and all responses. Have a great day.

17/M/175

First time doing Front Squats. Killer of the wrists

45,95,135,155,175(F)

100 Double Unders

26/F/115

Front Squat

WU
35x10,55x10,75x10, 85x10, 95x10

105x5
115x5
125x5
125x5
125x5

39yom/160#
135 warmup
185
205 upper back felt a little odd so I backed off
185
185 struggling with last few
155

bklyn,

~$30 for 20' of 1.5 inch hemp at www.knotandrope.com

Paul

Neil BW 170
136
146
156
166
176

26m/6'5"/215

sets x weight
1x45
1x65
2x95
2x115
3x135 (only three reps on last set, though)

First time doing front squats. Wrists were the limiting factor, though really only during the unrack and rerack.

Front squats:
5-5-5-5-5

95
115
125
145
155

Everybody is so hungry on the zone diet all the time??? Kudos to those of you who can do it, but I about chewed my arm off doing it, I just simply eat clean natural foods as much as I can and try to ward off some of my hunger. I eat 5 times a day for the most part, zoning is great, but if you can't do it, and are getting really hungry, by all means compromise.

I just couldn't do it. :) I took the last 3 days off... Yesterdays workout killed me. :) Too sore... Too sore

27/M/190
205
225
225
225
245

#171
My use of the word "decent" to describe the opportunities to develop "safe" (smart would work here as well) CrossFit progressions was intended to mean "good." Being from Maine, I would have described them as "wicked decent" were there more local CrossFit affiliates.

CFWU 3x15 (minus pullups, very sore)

135-135-135-135-135

Still stressing my form more than anything. I feel like it is definitely getting better.

56/M/190 5 sets of 5 reps of front squats all done at 135 lbs.

busy, rushed, gotta keep moving

22/m/175#

95x5
135x5
155x5 (BIG Struggle but got through it, toned it down b/c no spotter)
145x5
145x5 (Struggle as well on the last set)

my biggest problem is that my arms pitch forward involuntarily...got to keep them focused straight forward...aside from that it felt good and i did well!

I love crossfit

bklyn

27/M/6'5"/230

135
155
165 ouch
145
135

Doing the crossed arms thing for now.

Neil(49) & Ellie(52)

Neil Front squat

W/U sets. 2 X 10 X 40kg 6 X 50kg

5 X 60kg
5 X 70kg
5 X 80kg
5 X 90kg
5 X 100kg PR
8 X 70kg

Ellie Kettlebell Racked squats

2 X 10 X 8kg kbs
2 X 5 X 12kg kbs
5 X 5 X 16kg kbs
1 X 15 X 12kg kbs

Have a good one.

Neilfit

65 x 5
95 x 5
115 x 5
135 x 5
155 x 5

2 mile run in 22 minutes

5x65
5x95
5x115
5x135
5x155

2 mile run in 22 minutes

5x65
5x95
5x115
5x135
5x155

2 mile run in 22 minutes

bw - 200.5
95 - 115 - 135 - 2 rounds of overhead squats (45 lbs.)
reagravated a knee injury in the middle

bw - 210.0

135
155
155
155
155

125x5
135x5
145x5
155x5
165x5

first time doing this - started light.

1000m row warmup
cfwux1

yesterday's workout smoked my legs, which let me know during my warmup of FS 135x5. And yes, 5 is much different than 3 reps, as I learned today

1)225x5
2)245x3
3)225x5
4)225x5
5)225x5

26m 182#

Did a few extra sets of five to figure out the best weight. I just plain like the front squat.

115-125-135-145-155-155-155

I've never seen anyone do front squats like that before. Usually, the bar rests on their delts, and they cross their arms up high (to form an X) and support the bar with an over-hand grip. Why not do it that way to begin with, and overtime as your wrists get stronger, you can switch?

21 yo - M - BW 162

did this one in the crossed arm method. wrists are to unstabil and to painfull to get the most off it.

5 x 100
5 x 122
5 x 133
5 x 144
5 x 144

25/m/165

5 x 135
5 x 145
5 x 155
5 x 175
5 x 185

M/24/178#
135, 135, 135, 135, 135

followed by 8x200m sprints

165 X 5 X 3 sets
175 X 5 X 2 sets
After doing "Diane" and yesterdays WOD, my legs were toast and now just deadwood.

45 y/o M - 151#
135/145/155/165/175
more wrist failure than legs. Due to some structural issues the bar doesn't rest evenly in the rack position and most of the weight presses painfully into my left clavicle. Bearable for singles to triples usually.
Pre: 2 hr bike ride of varying intensities but a heavy head win for the last 45 min
Post: 95# SP/PP/PJ = 5/3/3

38/F/5'10"/160

CFWU x 3 plus some joint mobility warmup

95
105
115
120 form felt bad - weak
115

Bought a camera after this (for my Costa Rica trip next week) and went to Athlete's Arena for a kettlebell class. Had the instructor video my front squat w/ the bar - embarrassingly bad. Elbows low, butt too low at bottom - will be working on these for sure.

135, 135, 135, 140, 145(3,f)

135
135
135
135
155

43/m/166

190
200
210
220
230
240
240

PR, Front SQ and OH SQ have got to be two of the best core lifts around, never really did them before crossfit.

Uh, oops, did not read WOD correctly,

did 7 sets of 1 rep.

43/F/5'2"/130

FS 5x5 30/35/40/45/46kgs

My illustrious (slave-driver) trainer (Mike G. of the magic sponge) wouldn't let me cross my arms in front. Turned out okay tho.

didnt read wod correct, did back squat 5x5 on accident. 225, 235, 240, 245, 245.
Pre- burgener wu x 3
post- amrap pullups 3 min = 67.

WU.
.5 mi. walk on treadmill and stretch
20 min 25 rds & 5 PUof 5PU/10PU/15AS
WOD
135/135/135/135/135

144,154,164,169,171

did tabata workout from last week improved from 47 sets to 52 sets. pretty good day

age 17 bw 170

115/135/155/175/185

M/26/200.5

95
145
165
165
165

Legs could have done more, arms not so much

bw 165 age 38
135,145,155,165,175

185x3(right knee acting up)
Backed it off and did:
165,175,185,175,165(allx5)
All sets cleaned from floor a2a, pause at bottom.
Can't wait to set up squat rack so I can ramp up the weight.

M/27/225

135
185
195
205
225 (failed)
135 x 10

Am struggling with my front squat grip. Either my wrists hurt too much or, when I cross my arms, I lose control and the bar slides down. But there are only two things: results and excuses, and I'm making excuses here. Damn.

18/m/160...ish
I found that doing a warm up set of lower weights to ease the wrists into proper flexibility is amazingly effective.
135
165
185
205
225
Last set was killer. Luckily finding out about bad news back home is an exellent thing to funnel out through CF. Keep doing what you're doing guys. I'd go crazy if it weren't for this program.

m31-243-5 10

155-5 175-5 195-5 225-2(10sec rest between singles)+1+1+1 205-5

fists together- pressing thumbs and index finger against the bar with high elbows.

M/160/43

105
155
155
155
155

135-155-165-170-185 (pr)

cfwu X 2

45 x 5 (warm-up)

Went very light in order to work on form:

95 x 5
115 x 5
135 x 5
135 x 5
135 x 5

CFWU x 3(subbed ring dips (5 reps) and ring pull ups (5 reps) and 5 double unders for back extensions.)

WOD as RX'd - first time doing ME front squats, as such I started at a low weight and built up.

135 x 5
145 x 5
165 x 5
185 x 5
195 x 5 (pr)

Found these to be really hard, but also found it was easier to concentrate on my squat form. Got really good depth today.

Looking forward to doing these again.

m/45/185

CFWU X 3

170, 180, 180, 190 (failed on 5th rep), 185

m/45yrs/175
Clarksville, TN
185x5
185x5
185x5
185x5
185x5

95,105,115,125,135

39/M/178

CFWUx3

6 total rounds
45/55/65/75/85/95x3(wanted to push it a bit)

36/M/165

140#x5
140#x5
140#x5
140#x5
140#x5

First time doing front squats. Planned on adding 5# after ea. set, but arms didn't like that idea. I think my legs could have done a little more.

Legs are sore from yesterday. All sets done at 155.

On the Smith machine in case of dumpage and to protect the back:

135
155
185
155
155

My buddy Dan maxed at 225.

95, 105, 105, 115, 125

25/f/5'2/131#

breakfast: run 47 minutes = 6.12 miles

WOD: warm-up with bar only - some OHS, some front squats

135
145
135
135
135

all complete reps, a2a and no shoes. the second set wuz really sticky on the last 2 reps, almost lost the form, so dropped back to the first weight.

Sean (#172), it's good to hear from you. How are things in Argentina? Put down the hotdogs, dude!! When are you going to come back to Atlanta? Maybe you can stay longer than a week. We go head to head in some workouts, again...don't worry I'll throw some board games in the mix, so we can make it even.

125, 125, 135, 125, 125

ouchballs on the fingers

25/M/5'10/170

W/U with bar, then 95lbs

135
155
185 (PR)
185
185

Concentrated on depth and good, solid form down. Chest out, feet flat, past parallel. Kept knees from extending past the feet, and maintained the lumbar curve.

Had wrist pain in the early sets. Need to work on wrist flexibility, but I found a way to adjust my grip so it rests on my delts with minimal wrist pain. I will include wrist stretches (with broomstick on squat rack) as apart of my warmup.

135
155
165
175
195

forgot to put down my front squats:
27/M/177
50kg
60
70
90
95kg

bw: 110

45,65,75,85,85

Hugh intensity doing this today, but I felt like I was getting stronger as I went along

185x5 by five sets
30s of Burgener Bar Hops, 25 reps

95-105-105-105-115
Full A2A

...and some geography puzzles too

bw-199

wu
back, front & overhead squats, pullups, ringdips, goodmornings

wod-5x5 front squats
135x5
145x5
155x5
175x5
185x5

MC

m 42 210
trying to keep up with MSR, and losing.
145x5
155x5
165x5
185x5
form is much better, legs and body not challenged, but wrists and hands are killin' me.
just can't get my elbows far enough up, and wrists/fingers far enough back to support bar with my shoulders-improving though.

200#

225,245,255,265,275

Front Squat:
5 x 143
5 x 155
5 x 165
5 x 175
5 x 180

M/33/6'1"/225

As Rx'd:

185, 205, 205, 225, 225

5x 205
5x 225
5x 235
4x 240 elbows dropped too much at the bottom of the fifth dumped it
5x 225

44M/235#

Front Squat: 195,195,195,200,200 form is improving...

M/6'5"/215/25yo
CFWU x3
Front Squats 5x5 @175, 195, 205, 205, 210

#164 - Apolloswabbie

Do I consider 2 people a lot? In this case I do.

The first death was at a work gym A regular was doing standing shoulder presses when he just fell down face first of a heart attack. This guy was about 40 and had run marathons (in fact was going to run another in less than two weeks). He didn't actually die for about 5 mins, but it was too late by the time the paramedics got there. The gym had maybe 300 regular users.

The second was again a guy at work. My company would rent out the indoor court at a nearby gym to play indoor soccer. He was player, suddenly stopped running, then collapsed and died. Again, he was not dead for a few minutes, but was by the time paramedics arrived. About 20 people regularly use the gym and another 10 would play soccer only.

So, two jobs in a row, something around 350 gym users, and two sudden deaths in about 4 years. Not a lot of people if just talking about breaking a wrist or something, but dropping dead...ya, that is kind of a lot. Certainly enough to justify spending $1,500-$2,000 for a device that may have saved them.

About your government issue, if you promise to do that I'll back your appointment to master of time and space. :)

100
125
125
125
125(3 reps)

Last set my form started to falter so I stopped it. Did an extra set with only 75lbs to re-establish form. Feel like I should be able to do more in this exercise.

135/155/185/205/210

Age 51/BW 245# Front Squats 5x5 (105/125/145/155/165)

39/13%/80.2kg
60/62.5/65/67.5/70kg
Just after a 60k ride.

35/175
135,145,155,165,175

21/m/160# 5"9

95/135/185/185/185

no rack so it was a pain in the ass to have to clean it everytime then readjust. 185 was pretty hard though so i'll live with it

45 203
135
165
185
200
205 wrist killing me paying for bad technique

Front squats:
135 x 5
155 x 5
175 x 5
190 x 2
Did not feel right.
175 x 5

Shoulder press
147 x 4
147 x 4
147 x 4
147 x 3
147 x 4

"105# Fran"

4:23

Regarding the video. David and Connor have been best friends since kindergarten. Our youngest son introduces David as "My other brother David". They have been CrossFitting for almost four years now. The hopper was brutal, we were all very proud of Connor or David. What wasn't captured on vid and probably couldn't have been was watching the boys when the weight was announced and they realized this wasn't going to be just another WOD. It was going to be crushing. Watching them bounce back, gather themselves preparing for the event was one of those times you hope for as a coach and parent. A chance to see what your kids are made of. Wish we could have captured that in the vid.

33M / 187# / WOD #140 / CFT 825

Pre: 100ea x pushups, lunges, situps, squats in 10:40

WOD: Front Squat 5-5-5-5-5 reps - As Rx'd at 185lbs, legs SMOKED

35/m/210#

135
155
185 3/5
170
170 4/5

M/165/38

185/5
195/5/4

M/45/6'/220

CFWU x 3

WOD as Rx'd

135
145
155
165
175

27/m/215
no bumpers or squat rack. had to go with weights i knew i would not drop.
CFWUx3
135
145
155
165
175

M/27/192

CFWU x 2

warmup front squat 95 x 6, then:
135, 185, 205, 225, (225x2)+(205x3)

Felt good today after DOMS or pulling my [inner abs?]. Hurt for two days and still hurts to twist too far eiter direction but the front squats weren't a problem like I thought they might be.

after warmup, did 5 minutes of turkish get ups with 1.5 pood kb...really tired the core for the front squats
work out front squats 5-5-5-5-5
135-155-175-155-155

BW 70kg 36yo M
60kg 5
70kg 5
80kg 5,5,5,5,5
90kg 1,1
60kg 5

2min Rest between Attempts
Butt to Dynamax Ball

mdmdmdmdmdmdmdmdmdmd
Felt strong wrists collor bones hurt.
145 165 185 205 205

CFWU

135 x 10
185 x 5
185 x 5
205 x 5
205 x 5
215 x 5 (fail)

164 Corey,
The incidents you describe are certainly tragic, and perhaps those folks could have been saved if an AED had been handy. From what I’ve read the quick administration of CPR and AED increases survival chances from about 2% to about 30%. I have seen a man die of cardiac arrest and I fully understand the feelings of those who rage at their impotence to help the victim.

The rationale of the argument against laws requiring them in gyms is not based on any contention that they aren’t good things to have around. That point is conceded. The argument against such regulations and laws is grounded in a philosophy that the proper role of government is limited, that it’s role is not that of being everybody’s nanny, telling everyone what to do. Instead, I would let people decide for themselves. If a person is concerned about cardiac arrest, they can buy their own AED and carry it with them everywhere they go, or they can take care to only visit places that have them. If, on the other hand, you take the view that government’s proper role is to make us do what we would do if our parents raised us right, then there is no logical stopping point for an ever expanding role of the government telling everyone what to do.

The Nanny State, aka the modern social welfare state, grows in power and influence at the expense of individual liberty, every step of the way. Everything is a trade off. What do you value most, security or liberty? Where do you draw the line? Many folks value security above all else and are willing to give up their freedoms in exchange for it, others say, “Give me liberty or give me death.” In the nanny state we make people wear bicycle helmets and seat belts whether they want to or not (after all it’s for their own good), we do away with men’s wrestling programs and men’s military schools in the name of equality for women, we have racial quotas in hiring, we bus children far away from their neighborhood schools to achieve racial quotas in school attendance. The list of well intentioned, do gooder policies and laws grows exponentially with no end in sight except everyone marching in lock step, all the same, all acting according to the central plan.

I was going to make a reductio ad absurdum argument against requiring AEDs in gyms, on the basis that the next step down this slippery slope is that they would be required in public parks for pick up basketball games, touch football, or Ultimate Frisbee games, etc. Then I found through Google that there are lawyers all around the country willing to sue whenever there is a cardiac death in any public place that doesn’t have an AED. Truth is indeed stranger than fiction. My protests are too little, too late. The lawyers are coming. I give up.

95-115-135-155-185

#286 - Dan

I agree with you completely. If you read my original post, #114, you will see that I am firmly against the government adopting a law requiring gym to have an AED. At the same time I think responsible gym owners should include them along with a good basic first aid kit.

ROMs
Burgener Warm-up
135x5

WOD
185-185-185-185-185

Went very light due to the lack of weight where I was standing watch.

Get some, Go again!

115/120/120/120/120

#292 Great Job
21/m/168/5'9"
As Rx'd
135/155/155/155/155
Awesome Work Out

Cortisal levels are highest in the morning.

37yom
200lbs

225x5 knees are killing me, can't go heavy.

165 195 215 225 (F)(Did 3, racked, rested 10 sec., did last 2) 210 for last set. Started too light, pretty sure 225 was my 1 rep max last time doing these heavy. Cindy also did 5 sets with 9lb bar, then 15lb bar. Good form, first time doing them.

41/M/178

95
115
135
155
155 (better form)

male 16yo
184 6'1"

95
115
135
155
165

Charity-91-113-133-143(4 reps)-133 (Jr. Bar)

34/m/218

185
195
215
225
225
235

M/29/6'1"/185

Front Squats
95-115-125-135-135

Then did 100 Double Unders in 4:51

75 x 5
95 x 5
115 x 5
135 x 5
155 x 5
155 x 5 (for good measure)

M/50/165#
7/21 (day behind)

Warmup: 10 min. on lifecycle + 3 rd. mod. CFWU

WOD: 95/115/135/155/165

Finished with dumbbell bench press
50# X 10 reps X 3 sets

very little motivation and less to eat today;

m/154/23

cfwux2
front squat (full ROM)

45x10x2, 95x5, 115x5, 135x5, 155x5, 165x5, 175x3, 180x3, 185 single, 190 single, 195 single, 205 (f), 155x5
(3x5, 2x3, 4 singles, 1x5= 30 good reps)

light good mornings mixed w/ stretching:

115x5, 135x5x5

195 kept pinning me on the bottom of the hang squat clean singles, I should get them now.

very little motivation and less to eat today;

m/154/23

cfwux2
front squat (full ROM)

45x10x2, 95x5, 115x5, 135x5, 155x5, 165x5, 175x3, 180x3, 185 single, 190 single, 195 single, 205 (f), 155x5
(3x5, 2x3, 4 singles, 1x5= 30 good reps)

light good mornings mixed w/ stretching:

115x5, 135x5x5

195 kept pinning me on the bottom of the hang squat clean singles, I should get them now.

David, Connor

You make me proud to call you two my brothers. Continue on with the BAMF status. :)

135x5x1
145x5x4

95x5
135x5
185x5
225x5
225x5
225x5

Press

95x5
115x5
135x5
135x5
135x3

Push Jerk
153x5
135x5

27yo, 5'11", 170lbs

Jumped into this one with almost no warm-up. Kind of a bad idea, but the gym was about to close. Starting off with 225 should have been fine, but I decided to back it off rather than risk straining something.

225
205
205
205
215

M/32/170

105x5
135x5
155x5
185x5
205x5

skip 5:00
5 rounds: handstand 30sec, FS 5x135#, pullup 5x+10#
row 5 rounds: sprint 60sec, rest 30sec; total 1064m
swim one lap
scuba while cleaning pool

41yom/ 210#

95, 105, 115, 135, 145, 155, 155, 165

My form improved dramatically since the last time I did front squats. This helped in lifting more weight. Almost blacked out doing the 165# set.

42yom/200#

135, 145, 155, 155, 155

depth = 4 steps ~= 16"

Also PR on OHS @ 135

155,155,155,155,155

34/215/76"

as rx'd - 135,185,205,225,235

33yom/210#/6'1"

5x5 - 205#
Had a burning sensation reminiscent of hernia for the first two sets, so I didn't push this at all.

Alternated bench

205x5
205x5
225x5
225x5
225x5

75# skull crushers w/ 40# tri push downs to fail

3x20 situps...

m 34 bw 155

95 x 5
115 x 5
135 x 5
155 x 4
155 x 4

still learning form.

Jeff-OHS practice
FS-4x5-181-191-201-215

135 x 5
155 x 5
185 x 5
205 x 5
225 x 2 (wrists gave out, dumped bar -- but for that, I could have finished)

Age 35
BW 145#

135
145
150
155
160

Age 26
BW 180

135x5
145x5
155x5
135x5
145x5

36,180,6'2

95
135
145
155
165

M/33/78kg

Whoops.. did back squats instead.

5x5 @

90kg
100kg
90kg
90kg
90kg

155x5x5

WU:

.5 mile run, 10xpullups/pushups/squats/situps

workout:

115/135/155/165

wrists really hurting, finished with 50 med. ball cleans in sub two minutes.

Abs to close.

CFWUx3
5x45 warmup
135-155-175-185-185
5x135 warmdown

26yom/175
95,135,165,185,195

28/m/212

135
165
185
205
225

30/m/5'11"/185

165, 185, 205, 195, 195

from 23 jul
135 x 5 x 3
155 x 5 x 2

form better by partial release with hands and resting bar below clavicles

be x 50 x 3
25lb x failure x holds
incline situps x 4 kg x 20 x 2

105, 115, 115, 105, 105

26 yom

191#

5 sets of 5

95, 135, 155, 175, 185

23/165/M

5 sets of 5

115, 135, 155, 185, 225

Forgot to post last week.

M/38/190

135
155
175
185
155

More better faster

150
155
160
165
175

165# male, 28yr, 5'9"

M/36/215#

CFWU+wide stance pushups (15)X2

WOD:
Front Squat 5-5-5-5-5
105
105
110
115
135
and
Push-Press 5-5-5-5-5
95
105
105
110
115(pr)

“I was taught that the way of progress is neither swift nor easy.”
— Marie Curie (1867-1934)

135
145
155
155
165

145/150/155/160/165/170/175

135, 155, 175, 195, 215

35/m/152/67

Front squats

115 x 5
135 x 5
155 x 5
175 x 5
185 x 5

Wow! Did I just do that? I can't remember the exact time we did front squats, but I am pretty sure I didn't get close to 185!

5x135,155,175,185,185
Feeling much more comfortable w/ balance, rack position & grip. All reps deep!

210/220/230/240/250

60kg/80/90/95/95kg

(4) sets of 5: 135#
Final set: 155

185, 205, 205, 225, 185

26/6'6"/200 lb
CFWUx3

Recovering from a hamstring injury, so modified the workout to 3 sets of 10. WOD performed on 7/24 with Push Jerks, so used same weight as Push Jerks.

All weights in kg
Warm-up (sets of 5): 25-35-45
Mod WOD (sets of 10): 55-65-70

35-37-39-41-43 kg

205x1x5

CFWU x 3

WOD: Front Squat 5-5-5-5-5 Reps.

95#
115#
125#
95#
95#

38.M.195--syracuse NY

185/205/225/235/240

36/M/199

CFWUx2

As Rx'd
185
195
205
205
205

yikes, i feel like i'm not doing enough compared to all you other ppl...

45, 65, 85, 95, 105...

150-160-175-190-200

135
145
165
175
185 (3, F)

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

21 M 170lbs

5x 110
5x 132
5x 154
5x 176
5x 220

23/m/170#

Front squat 5x5

135 x 5
155 x 5
175 x 5
185 x 5
205 x 5

95 x 5 x 5 good form throughout (remember to bounce back up with power)
increase to 115 next time

Performed on 23 Aug

155-165-175-185(4)-175
A2A, feeling this one in my back

135# to 160#
5x5

20071003 0830 BWT=218

CFWU 15x2 (+10x2 HSPU)

WOD070720: 5x5 FS; 135#x10(WU), 207.5#x5, 207.5#x5, 212.5#x5, 212.5#x5, 217.5#x5

95-105-115-125-135

135-185-155-165-185

m/45/176
Clarksville, TN
135-185-185-205-205