Nice! Love the heavy days... anyone done Xfit South Jersey? I did a one on one w/ him... good work out.

Last done on 6/11/2007

Is this timed? Is it done with rest between sets? If so how long?

This video clip series, with Tony Blauer- I've seen a few (maybe 3 or 4 different clips) from this seminar posted since I began Crossfitting a month or so ago.

I was wondering how many clips there have been total, and what date did they begin? Do i have to go back thru the archives or is there a link somewhere to all the daily video clips?

I love his style, delivery, examples, and little tidbits of info, like the "splay your fingers" vid.

Thx

Dont bother answering that question. I found em. Always in the last place you look.....

Dan

Dan- im sure hope it was in the last place you looked....

Finally back after five days without working out...Anybody crossfit in North Orange County near Brea/ Fullerton??

So, quick question, is this supposed to be with heavier weight?

This sounds like a fun one, however im itching for another high intensity WOD soon!

Does anyone crossfit around south suburbs of chicago? im thinking about putting together a basement gym.

-Marty

Looking forward to doing the WOD of the day tomorrow. Alone at home with the kids tonight so did a modified w/o.

5 Rounds of 20:Pullups, 30: Pushups(PU Bars); 40:situps(Double Crunch); 50:squats

Time: 18:55 Last Time (Appx Month Ago) 24:29

From the FAQ:

"Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times."

Use heavy weights and rest as much as you need. Not for time.

Marty, where exactly in the south burbs? I live on the south side of Chicago. It would be cool to meet other crossfitters, but on the other hand I'm very lucky and my college gym is already excellently equipped for crossfit workouts (including an indoor track and sparsely populated weight room right next to each other!)

As Rx'ed

135/185/235/255/275/285/295

135/185/235/255/275/285/295

Congrats to Barry Bonds!

25/M/70.8Kg

90,100,100,100,95,95,95 (Kgs)

Working on getting the bar better on my scapula, my shoulder kinda mini popped getting the right grip according to Starting Strength.

By the way, get Starting Strength and Practical Programming!

100 kg - 5 set x 3 reps
80 kg - 2 set x 3 reps

:-)

as Rx'd: 245 lbs. for each.

CFWU X 3
21:32
Back Squat
3-95#, 3-90#, 3-95#, 3-100(pr), 3-100#

I really need to get a power stand. I can probably do more but having a hard time snatching up higher loads.

241,265,275,285,295,305,310x1

bwt-159

post-high hang snatch practice

K: 7(115# X 3)

135/185/205/225/235/245-failed on third

45 200
275,295,320,330,335,275,275,

less than last time, new gym/power rack, mirror ugh, and no spotter

115/135/155/175/215/215 1 rep and failed/185/135

225/275/295/315/315/315/315

26yo m 155bwt

as rx'd 275lbs

CFWU x 3
Jon 185-205-215-225-225-225-185
5'10" 205

Zack 185-205-215-225-225-205-185
6'1" 195

Post- 45# snatch practice

M/36/214 lbs.

1000 m on rowing ergonimeter 4:02
CFWU

still rehabing back injury so WOD modified to:

65 x 12
85 x 9
135 x 5
155 x 3
185 x 3
185 x 3
195 x 3

Slow but steady gets you there eventually.

8 minute snatch set: 76R/67L. Hand switch at 4 minutes. Feeling tired this morning....six hours of sleep in the past two days just isn't enough.

7x3 back squats: 185# each triplet. Beltless and barefoot. Kept it light, too tired to go heavier.

I see a lot of people working up to their maxes in their 4th, 5th, and/or 6th set, then doing back off sets. Is this the preffered manner as opposed to sets across or ramping to a top set? Sets across does seem like too much volume at heavier loads.

Something like: 65%-80%-100%-100%-105%-95%-85%?

I plan on maxing at 265-270... see how it goes.

Thanks!

-Tim
Columbus, Ohio

Congrats Bonds? Boy I gotta get me some flaxseed!

I laughed out loud when I saw the WOD this morning because I did front squats yesterday and my legs are smoked!

I decided to skip the back squats today and go with a metcon.

21-18-15-12-9-6-3
40# DB swings
Assisted Pullups
For time

13:45

A seven minute improvement from May with all weight increased and all sets completed (couldn't do all of the PU's in May even with more assistance).

I'm thinking this one needs to go under the testimonials forum!! Woot! I'm celebrating my progress today with the purchase of my first Crossfit paraphernalia!

CinVT

26/6'6"/200lb
CFWUx2

Ran out of weights, so increased the reps. Used a 2 Person Rack.
All weights in kg
15x10, 45x5, 75x3, 87x3
Then did 5 sets of 5 at 87 kg.

#9 Marty - Southern Burbs of Chicago right here. Shoot me an email.

WOD
30/5'9"/160
250-250-270-275-275-275-275

+Some other stuff

144lbs/30yoa

185x3
205x3
225x3
235x3
245x3
255x3
225x3

Previous best back in March was 290x3. I haven't squatted much since then after nursing a couple injuries.

Tony B = No bullshit, no misconceptions, no lies. I love it.

>200 on all. I'm traveling and the hotel had a squat rack of sorts. Much easier.

Yesterday caught up on previous WOD

Snatch 45-50-50-55-60-60-65
Did not try for 70 as need more confidence in my balance on these

21-15-9 reps
OHS 45# bar
Burpees with push up
Time: 8:40

Erin

36yom 150lbs
CFWUX3

185x3
205x3
215x3
225x3
225x3
235x3 last one not full rom
235x2 failed last one

About the same as last but form is much better at the higher weight

205, 210, 215, 215, 215, 220, 220

I did this at 5:00 local right after I woke up (after CFWU). Had a tough time getting my back loose. Maybe not the best time of day for me to do this kind of workout...

age 41
bwt 208#
15 min. stat. bike
15 min. c2 rower
3/4 mi. run w/ 20# vest
300 jumpropes w/ 20# vest
CFWU X 3
WOD- back squats x 3 x 7 sets
225#
275#
315# x 5 sets
also did power shrugs:
225# x 10
275# x 5 x 6 sets

With the temps projected today to be 107 with about 100% humidity (and that's not rain), I was greatful to see this WOD.

N-
WU- run 400 m x 2
WOD-
75-85-95-105 (not deep enough)-105F- 95-95

She mentally defeats herself and ends up not able to handle more weight. Parallel on most.

L-
WU- Row 1000 m in 5:50, practiced rowing correct
WOD-
45WU-65-65-85-95 F on 3rd-95-95 F on 3rd-85

His posture was great, went slow, and worked on being able to get deep enough, got almost parallel.

K-
WU- Row 2500 m, nice easy pace, 50 situps
WOD-
115-135-145-145 Parallel-155-155-145

Really focused on form today and made sure that I was getting below parallel. One time I raised my hips faster than shoulders, hunched my back and that hurt.

J-
Yesterday Rowed 5 k
Time- 20:55

Kate

165/185/195/205/215/225/225

To be honest, I could've started heavier, and I was a little dissapointed in my ROM for sets 6 and 7.
I have to tell you guys, I found Crossfit about 2 weeks ago, and since then have had the time of my life. I love everything about it! After reading everything I have, and doing the few workouts that I've done, I'll never go back to what I was doing before. BTW, is there anyone in the Mankato, MN area doing Crossfit?

32/m/190

135
185
225
275
275
275
275 (f)

BW 170

Squat rack was being used today....dang it

DL's-up to 404x1

Warmed up with 200 abs, 30 pull ups, 30 triceps w/dumbells over the head, 30 incline dumbell flys.

CROSSFIT: Using a 45 pound bar w/o padding or spotter. 3x95, 3x115, 3x135, 3x155, 3x175, 3x205, 3x225

I grew more tired at the end, but also stacked a few more pounds...kinda by accident...should have used a 5 not a ten, but oh well.

quick question here... What is the effect of caffeine on muscle mass growth? if you have the answer that would be great or if you know a website or link i could find out the answer that would be greatly appreciated

CF warm up:
2x3 185
" 195
" 205
1x3 215

287.5#/43 yom

BS 7x3: 313/333/355/355/363/363/363

In the basement and barefoot.

#46... Hmmmm I have never seen anything linking caffeine and muscle growth, or atrophy for that matter. I know it's a stimulant, and bodybuilders stack it with ephedra and aspirin as a pre-workout stimulant, but I don't think it has any direct effect on muscle growth.

37/178/m

170
190
200
200
210
210
215

Really concentrating on good form, which (not surprisingly) has reduced weight. However, feeling much more comfortable with weights over 200 lbs now.

week2

CFWU X 2
45
65
85
105
125
145
145 (started to get scared due to bad form and back issues)

40/m/182

3x225
3x245
3x255
3x275
3x300
3x300
3x310
1x310
1x310 (f) terminated workout

I lowered the spotter bars on my rack 2 inches prior to the workout to ensure full depth.

35yom 205#
Warmup squats bar/225
365x1/315/315/335/335/335/335
a little concerned my 1 rep went down 25#'s????

30/m/190

225, 295 x 4, 275 x 2

Sets with 295 weren't parallel. Sets with 275 were closer to parallel. Sets with 225 were parallel (or "right there")

Did 2 additional sets w/225 to practice form.

255,260,265,270,257x1(felt wrong),275(PB),280

All reps old school ass-to-grass depth, 3 minutes rest between first 5 sets.

Packed it in after 280 due to time constraints and injury avoidance. Had to stand on metal 35lb plates because the floor padding was so uneven. Happy with my new numbers although warm-up was comprimised today but not bad for workin' out in the basement of the Fighin' #3 Fire Hall.

Pre-Power snatch practice
Post-Max reps push-ups X 3 and stretchiing.

Interesting note by Rippetoe there. I've read that its advisable to pull the elbows forwards during the squat, to keep the chest elevated...

#5 Dan,
Where'd you find them?

185/225/275/275/315/315/335
spotted on last set
27m 73in 205

Ugh - off three weeks with dislocated bone in foot. Combination of too many Heinekens and a slippery boat deck.

115/135/140/145/155/185/190.
Rippetoe tip really helped.
Really struggled at end but got three ugly ones.

WOW!!!

I really pulled the elbows back and it not only stabilized the bar better but it reminded me to keep my arch in the low position rather than having the torso lazily coming forward.

I couldn't use as much weight today as usual, but the feel was entirely different. Pulling the elbows back stabilized the upper back, which took stress off of my core (an issue for me) which translated into some intense butt and hamstring overload.

I finally felt like my hips were free to thrust forward out of the bottom of the squat and the difference was the elbows back, upper back stabilization.

I feel like continuing down this path will allow me to lift more weight later, and with greater safety, because I was using the right muscles in the right order.

Thank you! Great tip!

CFWUx2

115,135,140,145,150x2-pr,140x2,135x2

Those last two sets are always my worst. I'm tired and even though I drop the weights down, it's still tough to get through. The 6th set, I stopped at the bottom and couldn't make it back up. The last set I felt my back rounding a bit on the second lift, so called it good.

28 M/5'4"/170 lbs

3 x Warm Up:

50 Double Unders
15 OHS w/ oly bar
10 Chin Ups w/ Leg Raise (active, not L-Sit)
20 Back Extensions
15 HSPU's

Warm Up Squats:

5 x 185
5 x 225

WOD:

275-295-315-335-345-355-365

Are there any CFitters in Stuart, Fl.?

WU .5 mi walk on treadmill and stretch
135/155/175/185/195/205(fail)195/200
BP
185/205/225/235/245/255/225

19/m/183

CFWU x 3
225-315-350-365-375-385-405
didnt get full depth on 2nd and 3rd reps on last set
i followed up with
leg press 3x10 @ 700lbs.
leg extension 3x10 @ 175lbs.
leg curls 3x10 @ 150lbs.
straight leg dead 3x6 @ 275lbs.
sitting calf 3x15 @ 100lbs.

41yo/f/165
45min spin class
back squats
65x3
75x3
85x3
95x3
105x3
115x3
125x3-didn't break parallel with this last set

Did a pre-planned half effort WOD after cycling class - 4 sets

power rack was taken - used Smith Machine

295
315
315
315

CFWUx3
45x10, 95x5, 135x3
Work
155,175,175,175,185,185,185
All reps lower than parallel but not A2A yet (hamstring flexibility/butt wink)

CFWU x3
95x3
115x3
135x3
155x3
175x3
185x1 (2fail)
175x3
Full movement all sets.

WU: 1 mile jog.

135-185-225-225-225-225-225

This is my first day doing xfit and I haven't done squats in two years.

This is just a general question, and has nothing to do with today's workout of the day. I'm new to crossfit, and I'm wondering, how often should I practice some of the more technical lifts? Is it okay to practice them everyday until I have achieved proper form and technique as long as I am using just the weight of the bar for example? I know people usually just refer you to the faq's, but I don't think there is anything about how frequently you should practice a lift until you feel that you have established proper technique before you can start adding challenging loads. Is there such thing as overtraining when the load isn't very challenging?

as rxd, bw 220,6'6

wu 2x10 at 225#

315/375/395/405/405/405/415x2failed on the way up on third

Any help that could be offered with #30 would be greatly appreciated! Thx!

-------------------------------------------------

#66 It's been rumored that certain communicable diseases are transmitted via smith machine. You might want to get that checked out. :P

95-105-115-120-125-130-130

First time Squatting "weighted" since my Spinal surgery!

95lb once then 125lb 7 times.

28 yom 220#

315/350/370/385/395/405/405
about blew that damn o-ring again

Warm Up: 10 min run 1.5 mile

As Rx'd

265 for 7 sets

Comfortable but didn't want to rip my hands open further, couldn't bear to have to miss more training.

Best of luck to all for tomorrow's WOD

'Pain is Temporary'

I've been away from crossfit for entirely too long now. It's been almost a month and a half since I worked out AT ALL. Today will be my first day back. I'll post later with my loads.

225x3(x7)

28/f/106#

cfwu x 3

75-95-115-135-145-155-165(all 3 reps below parallel)

i was so excited to get to 165 since my 1 rep max on july 4th was 155. thanks troy (crossfit plano, tx)!

WU: 1 km row
2 mile stationary bike ride
1 mile run

65,85,90,95,100,105,115

25/m/162lbs

bw w/up

3x176
3x198
3x220
3x225.5
3x231
3x198
3x198

3xL chins
3xL holds

first crossfit post, looking forward to many more!

38M/185

CFWU(3)

1- 10x 60kg
2- 3x 80kg
3- 3x 90kg
4- 3x 90kg
5- 3x 100kg
6- 3x 100kg
7- 3x 110kg

Could have probably hit 120-130kg today without much problem but didn’t want to push it without a spotter. All sets and reps done with good form and depth but still well shy of PR (140kg).

skip 5:00
7 rounds of mu-60#x3 and BS 3x135 first, 3x185 rest

23/m/158lbs

bw w/up

3x220
3x264
3x275
3x286
3x297
3x264
3x264

Crossfit rocks, love the heavy liftin boyos!

Is there a CrossFit gym on Long Island?

135x8

225, 275, 295, 305, 275, 275, 225

Backed off the last three to work on full ROM.

Followed with a mile treadmill run at 1%.

M/35/5'8"/163

185
225
225
225
225
225
205

Male
Age: 30
Bwt: 135

CFWU x 3 (15 reps)

WOD as Rx'd
165 x 3
175 x 3
185 x 3
185 x 3
195 x 3
185 x 3
195 x 3

37yoM/5'8"/148lbs

CFWU X 2
Warm up sets - (all X 3)
45/95/135/185/185
Work -
200/200/200/200/205/215/225 (former 1RM)

Should have started with 205-210. IMO, I had to much left in the tank if my last set outpaced my first by 25#.

135
155
185
205
225
245
225

To all the people who told me my chiropractor was crazy for telling me to never do squats or deadlifts again (that's usually what put me in his office)- you were right. I went to Crossfit Central in Austin, TX last week and learned how to do squats the right way. Today felt great! Thanks everyone.

All sets 210#, full ROM. I know I could do more, but ROM and form is my primary focus, I'll ramp up next time.

I've been trying to get into a Crossfit routine, but I haven't had the equipment that I've needed until now. Today was my first day Crossfitting and since I don't have much experience lifting, I decided to approach cautiously, focusing on form rather than weight.

WOD
45 x 3
65 x 3
85 x 3
105 x 3
125 x 3
145 x 3
165 x 3

Plus 1.5 mile run.

If you have any suggestions for an inexperienced beginner like me, I'd appreciate it.

31/m/215/6'5"

225x3
245x3
265x3
275x3
265x3
265x3
265x3

Some of your guys are squatting beasts...and I mean that in a good way. I had to got slow, especially at the bottom, ankle is still very tender but it hits suddenly so I had to be careful.

M/39/160#
225/275/295/295/295/295/275/225

CFWU x3 (10 reps--subbed broomstick back squats for OHS

Back squats (first time doing these)

37 x3
47 x3
57 x3
67 x3
77 x 3
83 x3 x2

Good form on all except first of last set. Son graciously acted as human squat rack and spotter.

F/58/140

M/28/215

225-225-245-245-245-245-245

Notes: Just felt really week on 3 and 4, so didn't go up even though felt good on 5-7. This is pretty bad considering I was at 275x5 two weeks ago. But I think taking a week off because of travelling and getting back to CONUS then hitting HOC yesterday in 105 deg heat took something out of me.

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

As rx'd;

135
155
175
185
205
215
225
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

as rx'd

135/225/245/265/285/305(fail)/305x1

jw #70

I don't see any reason why you shouldn't add a few sets before or after the WOD. Many of us in the CrossFit community do additional training beyond the Rx'd WOD. Try picking one lift a day and doing a few sets of that exercise, with light weights, after your workout. Another option that I've implemented is to add different exercises to my warm up that I wanted to improve on. For example, I recently added Double Unders and HSPU's to my warm up. Put together a short low intensity workout with the lifts you want to improve, and do it on rest day or every other rest day. Be creative.

m/37/6ft/168

Modified XFit warmup.

Back squats:

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

37 yom 195

My Crossfit Ranger Buddy was into power lifting and today showed me how bad my squat form really was. Today I did all squats with knee joint and hip joint equal or hip below. Put a big damper on actual weight and my confidence but I know I can improve now that I have it.

As Rx'd

135
185
185
195
205
215
205
185
135

Workin on form but feel it in my hammies.

Thanks Crossfit

Luc

37 yom 195

My Crossfit Ranger Buddy was into power lifting and today showed me how bad my squat form really was. Today I did all squats with knee joint and hip joint equal or hip below. Put a big damper on actual weight and my confidence but I know I can improve now that I have it.

As Rx'd

135
185
185
195
205
215
205
185
135

Workin on form but feel it in my hammies.

Thanks Crossfit

Luc

225, 235, 245, 255, 265, 275, 285

25/f/148/5'3"

Squat:
65,85,95,105,110,115,115

All weights in lbs, all sets were 3 reps.

Afterwards, I did 10 kipping pullups in a row for the first time!!!
Yippy!!

25/f/148/5'3"

Squat:
65,85,95,105,110,115,115

All weights in lbs, all sets were 3 reps.

Afterwards, I did 10 kipping pullups in a row for the first time!
YIPPY!

23/m/176

185
205
205
215
215
225
235
235

Previous single rep best was 225; a definite improvement in doing 235x3.

Tried the roman chair bench press - not for the faint of heart. Quite a new feeling to that one. 10-10-10 with 25lbs in each hand.

225
205
205
205
205
205
205

M/37/172
Front Squats
155x3
185x5 (good, but right knee starting to tweak)
175x5
155x5 (form)

Post worked on right leg since it is still weaker than left since ACL surgery.

as rx'd

225, 230, 235, 240, 245, 250, 255

CFWU, +kip training

3*100 kg
3*110 kg
3*100 kg
3*105 kg
3*100 kg
3*100 kg

forgot that i needed to do so many sets apparently. My form was so so.

Did OHS after, my shoulders are opening up! yeeeha...

43 y/o M
As Rx'd:
CFWU x 3
225
235
245
255
265
275
285
315
325-PR!

2 extra sets-I felt a PR and couldn't stop. No broken sets--Good CrossFit day

as rx'd
100, 110, 100, 105, 100, 100.

Did not remember that i needed to do more sets. Flexibility and form sets the limit, not leg strenght.

Did CFWU, kip training and OHS training.

29/M/180

185,205,215,225,235(x2),215,215

34m/5-10/162

CFWU X 3
135# X 10
7 SETS OF 215# X 3

3 x 135,155,175,195,205,210,215. Much improved here. Good depth. Finished with some hang cleans and snatches. Thanks, Coach! BW:176, Y/A:58

135, 155, 185, 195, 205, 185, 135

at 24 hr Fitness Oxnard

185, 225, 205, 210, 215, 215, 205, 185, 135

I can do the 225# but I'm at home alone without a proper squat rack, so I was afraid of getting stuck at the bottom.

finished with "honest" push up practice

225
225
245
245
255
265
275

m/33/5'9"/175-[99 days since CF Columbus Ohio]

165, 185, 205, 215, 225, 235, 255 (2.5 reps failed on three)

185, 195, 205, 215 (2), 215 (2), 215 (2), 215 (2)... last set was ugly.... couldn't get third up.

140/M/21

135,145,155,165,165,165,170

cfwu with pushups normal

225,245,275,300,325,350,370

finished with more snatch balance practice, finally getting it

m/24/170

1 x 155
6 x 220

post: handstands, hollow rock, jump rope and finally broke the backwards roll curse (one day I just couldn't go over anymore)

42yom / 147

CFWU x3 x15
WOD - Back Squat 3x7
135,155,175,185,195,200,205

Post - GHD Situps 3 sets (20,16,12) and air squats balanced on medicine ball (40)

Got up to 245 lbs.

M/30/197

Warm-Up: row 1k -> 4:09

WOD
135/185/205/225/235/245/255(f on 3)

10 min stretch.

CFWU 3x10 (with ring dips)

10x15, 3x45 kg
55-60-58-58-57-57-57 kg

Haven't done heavy squats in a while. Woody & JJ were my squat rack.

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

33/195/M
mile run, dips and pu's as warm up.

225x3
225x3
225x3
225x3
225x3
225x3
225x3

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

225x3
275x3
295x3
315x3
325x3
335x2 failed once and didn't get all the way down on the second attempt.
315x3
Need to be more disiplined about getting all the way to 90 degrees.

17/M/175

Full Back Squat
125,145,165,185,205,215,215,225(f)

32/F/5'10"/153

As Rx'd

95-115-135-155-170-185-205(PR)

225 3
275 3
295 3
315 3
335 3
355 3
375 2

3x

225-225-225-185-185-205-205

Back after my one week vacation: Did this to kind of work back in:

15-12-9

MU's
85lb OHS

time was 14:26

First 5 MU's were strict, the rest were jump assisted. set of 12 and 9 OHS were broken into two subsets each. set of 15 was unbroken.

BS for reps of 3
115-120-125-130-135-145(PR)-150(PR)-155x2
Went for the last set b/c I was feeling good. My 1rep ME is 165. For a long time my 3rep and 5 rep were both at 135. Finally came up and was glad. Wore my indoor soccer shoes too which was a bit better than the sneaks I was wearing for lifting. I was peeling down my stairs last night and fell on the last 7 or so of them going thumping down the rest all on my back. My back is not feeling so hot today. Was surprised I could even BS at all.

Then did as many rounds in 15 min of:
15 WB
15 Box Jump
= 7 rounds + 15 WB + 12 Box jump
Erin

Second Crossfit workout so far... I'm just waiting on the killer WOD's everyone talks about...

WU:
Snatch x5 at 135
OHSQ x 5 at 155

Work: as rx'd
250-275-300-325-350-375-400
then con't til failure
425x3
435x2

the bonus reps were not a good idea.. ouch

M/19/6'7 253

185
195
205
215
225
235
245

back felt good compared to last squat day of singles, i think the elbow back thing helped as well.

Found this on the Crossfit Myspace Forum

"Aloha Everyone!
This is Marcus from Crossfit Oahu. I wanted to let everybody know that our boy Bryant Powers from CFO submitted a video for the Ninja Warrior U.S.A. Competition and it made the final 10 out of all the videos submitted in the entire country. If he makes the top 3 he gets to go to L.A. to compete to go to Japan to rep the U.S.A. in the competition. To make the top 3 he needs people to vote for him so if you get a chance go to the link below to check out his video and vote.

Much Mahalo
Marcus

Vote here: http://www.g4tv.com/ninjawarrior/contest_video.aspx?ninjawarriorentry_key=2

28M/5'6"/165#

135# x 3
225# x 3
245# x 3
245# x 3
185# x 5 (wanted to work on form & full compression)
185# x 5
185# x 5

#137 Dayne: Be patient my friend. Ask and you shall receive.

BW 166 135x7, 185x3x4, 135x7, 135x5x2

205
30 Boxer Sit Ups
205
30 Boxer Sit Ups
205
30x 4-count Flutter Kicks
205
30x 4-count Flutter Kicks
205
30x 4-count Bicycles
205
30x 4-count Bicycles
205

Needed to do something during my "rests", so did abs inbetween each set. Great work out! Glad I started CrossFit.

And then I did more abs.

1min Plank
15x Medicine Ball-Leg Lift (uh...hard to describe)
20x Mecicine Ball Rock (again...hard to describe)
15x Hanging Leg Lifts
1min Plank
15x Medicine Ball-Leg Lift (uh...hard to describe)
20x Mecicine Ball Rock (again...hard to describe)
15x Hanging Leg Lifts

And the finale:

8.05km (5mile) Foot March w/ 70lbs Ruck Sack

OHS
135*3
155*3
175*3

BS
175*3
185*3
195*3
185*3

5050505050505050505050505050505050505050505050505
M/34/6'/184
95x3
95x3
115x3
115x3
135x3
135x3
135x3

read the article on Fundamentals Virtuosity and Mastery by Glassman 2005. Made me think I shoud drop down in weight and focus on the mechanics of fundamental movements!

thanks!
5050505050505050505050505050505050505050505050505

m/34/150

cfwu x3

205x3
215x3
225x3
235x3
245x3
255x3
265x2

3 sets of 205 x3, work on form

7x3, all at 145.

Barely made the last rep of the last set. I felt stronger and more confident with better form than usual. Good day!

Followed by a 1.5 mile race (10:06...sea level to mountains, bleh!) and another 2 mile jog.

225x3
275x3
315x3
315x3
325x1
275x3
225x3

5'9" Male 185lbs

Squat workout

95/115/135/155/185/205/225

29yo M 170lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 2 negative HSPU per round.
Back squat 45lbs x 15, 65lbs x 10, 95lbs x 5.

Back Squat
135lbs x 3
145lbs x 3
155lbs x 3
165lbs x 3
170lbs x 3-3-3
All A2A. 3 minutes rest per set.
Foam roll after.
Compared to 070611: +5lbs on last 3 sets

35/m/180
CFWU (10reps OHS 85lbs,15reps OHS 65, 20reps OHS 45)

WOD as Rx'd
235 x 3
240 x 3
245 x 3
250 x 3
255 x 3
260 x 3
265 x 3
285 x 3 (PB)

bw 163 age 38
2 1/2 hours of unloading 9-14# boxes
one person throws another catches and stacks on pallets. 95 degrees outside 115 inside container.

36/190
Full squats w/ good form
3x135, 3x155, 3x185(5 sets)

27YOF, 126#

As Rx'd 7 sets of 3
155
175
185
195
200
205
210

M/44/160
CFWU x 2
225x3; 275x3; 295x3; 305x3; 315x3-3

44/176

3 @ 220, 264, 275 and 286
1 @ 297

First set 135 x 10
225 x 3
245 x 3
255 x 3
275 x 3
295 x 3
305 x 3

PR for squats is 340 lbs...pretty happy with this, though felt I could have gone heavier. In between sets of squats, did sets of 10 pushups...can't stand sitting around recovering.

OHS(No rack)
125
125
135
135
135
125
125
1 min rest.
Need to get chalk, hands kept sliding towards collars.

41/185/6'

CFWU X 3

225
315
315
315
365
365
315 all X 3 all a 2 a.

I don't know about the rest of the x fit world but I feel weak and have lost alot of weight over the last few weeks of work outs. I think I need to rest.

36M/5'10"/165#

As Rx:
140#-150#-160#-170#-180#-190#-200#

200# is the max amnt of weight I have for the bar. Felt I could do more, so next time I'll start w/heavier weight. Don't have a squat rack, so used bench rack - little more ackward.

135
185
195
205 (prior PR)
215 (PR!)
220 (failed)
135 for confidence

BW=155#

Tariq

39yom/188/ 5'9"
135/150/175/185/195/205/215

should have started alot heavier, which I am seeing is common, and may have improved my PR, but used very good form, going very low. Best form yet after watching a couple more videos.

27/m/153#/5'9

185
185
205
215
215
195
185

working on form - full compression

etc...

45 y/o Male - 151#
163/168/177/181/197/202/217(2)

post: glute/ham raises - 3 sets of 8
1000m row (7) = 3:41.5

8/8/2007

cfwu x 2
BK SQ 7 @ 3 ea:

Rick - 185,225,245,265,275,225,245

Joel - 255,275,315,325,335,355,385

ran 1mi. 2mi.
WOD 110lb. 10mins.

(figured i was supposed to about max out my lbs, but this is my first time doin these so i dropped the weight a little.)

ran 3mi home. temp = 105F

M 34/170

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

need to work on better depth at heavier weights

CFWU x 1

39/M/221#

225
275
285
295
305
315
225

205/215/225/225/235/235/235

21yo/m/165#

95
115
135
155
175
155
135

Neil(50) & Ellie(52)

Neil Back squats 7 x 3

Warm up sets

6 X 60 kgs ; 5 X 80 kgs ; 5 X 100 kgs ; 3 X 120 kgs

7 X 3 X 140 kgs/308 lbs

Felt tough today. Had to grind them out, rather than explode the bar up.
Just seemed to be missing a little Zest or something.

Ellie.

Warm up sets

10 x 20 kgs ; 6 X 30 ; kgs 5 x 40 kgs ;

3 X 3 X 50 kgs/110 lbs
4 X 3 X 55 kgs/121 lbs

Still working on building confidence when doing squats.

Mini circuit.

SDHP KB X 20 kgs X 15
Pull ups X 10
S/A DB clean + press X 10 kgs X 10 R/L
Situps to stand up X 20

3 laps in 13.52

Have a good one.

Neilfit.

AM: Rowed short intervals on c2 for 4km+.

PM: (WOD)First squats since knee injury, so I went gently with good form. All reps past 90 degrees.

95x5
115x3
135x3
155x3
175x3
195x2
195x3
205x2

28/f/110#

135-135-140-140-140-140-135

short nap then heading out to run 2-4 miles on the waterfront with a friend. hopefully it's more like 2 then 4 miles! ;)

M/37/175

I have to echo #61 about how useful it was to pull the elbows back. These may have been the best squats I've ever done - not the heaviest, but the truest.

205, 205, 215, 225, 225, 235, 235

The hardest point was when I was lowest -- possibly the lowest I've ever gone. My legs had that good feeling of stiffness after I was done. Great workout.

Also practiced one-arm pullups using a technique I just read about: one hand holding the bar, the other grabbing a towel at about a foot below the bar. Will lower that over time until it's gone...

42yo/175#/5'10"/m

warm up then...

205*3
245*3
255*3
275*2
255*3
255*3
255*2

(in La. 110 degree garage)

225 x 3 x 7

bw-195

wu
pullups,squats,goodmornings

wod
3x185
3x195
3x205
3x215
3x225
3x215
3x203

245 is 3 rep pr from a while ago, but I doubt that I was below parallel for those.

MC

m/19/75kg

Back Squats
5x40kg,3x45,3x50,3x55,3x60,2x65,3x60,3x60

Farmer's Walk (2 DB's, 40m[return trip], on every 2nd minutes)
110#(total),130#,150#

Waiter's Walk (2 DB's, clean&jerk, 20m with turn, farmer's walk on the way back, on every 2nd minutes)
5x110#(total),130#

Shoulder's will be sore tomorrow.

QUESTION 1: I'm doing triple (like today) and when I finish the second rep, I don't think I'll be able to do the third, should I go for it anyway?

QUESTION 2: My 1RM for my deadlift is 140kg. My 3RM for my back squat (from today) is 60kg, this would give an approx. 1RM of 68kg. This is a huge difference. Would does it tell me, other than I should work my squat more?

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

Age 29
BW 165#

44-180bw
135x3
185x3
225x3
245x3
265x3
275x3
295x3
C&J practice lower back felt good today.

M/32y/169lb

CFWU x 3 25lb assist on pull ups

2 sets 185 butt to ankles

195 good form

205 parallel

215 awful, 2 1/2 reps couldn't get parallel on last

one more at 185 with decent form.

135/185/205/225/245/225/225

Modified CFWU x 2
5 x air squat
5 x pull-up, dead hang
10 x sit-ups
10 x push-ups

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

Warm-up
5 x 95#
3 x 115#
2 x 135#

Work Sets
3 x 155#
3 x 165#
3 x 165#
3 x 175#
2 x 175# (no spotter, didn't feel solid on 2nd lift)
3 x 165#
3 x 135#

BW 155
No cage or spotter
Worked on form

185-235-250-250-250-235-235

105x3,115x3,125x3,129x3,136(f)
baby woke up in between last set, came back to 136 and wasn't warmed up any more.

Awesome Annie is a beast. Pulled 304# today, BW 120#. Very happy with the number, for now.

41/168

This is the first time since I have had my new squat rack that the workout has come up. I have not done any back squats since my late 20s.

135,165,195,225,255 about 1/2 way down, felt like there was going to be a problem so I came back up. Finished up with 185 and 135x10 just to get used to the feel of weight on my body again. Also did 3 consecutive muscleups after the squats, first time doing more than just singles.

I have a request for the group:

I'm just starting Command and Staff and I would like to introduce the 13 members of my seminar to the Crossfit concept. As the athletic rep for the group I will be setting up some PT sessions but not a full blown exercise regime. The gym here is not exactly Crossfit friendly so I will probably need recommendations that don't require a lot of weights. Any WOD suggestions?

Thanks for any input and guidance.

46yom 160#
Tried Rippetoe's technique and loved it. Now my lats will have to get used to it. Also, moved my stance in a little tighter, good results.

225x3/245x3/255x3/255x3/255x3/245x3/245x3

Last time could only muster 245x3 so a 10# gain.

rehabing the back
135,155,155,155,155,175,175

BW 70kg M 36yo
70kg 3
80kg 3
90kg 3
95kg 3
97.5kg 3
100kg 3,3,3,3

3min Rest between attempts

owwww....pulled my left hamstring badddlyyy...must have done too much weight

39 M 175

185-205-215-225-235x2-225-205

Comment 186 Lawdawg... If you are at Command and Staff here in Quantico Va, email me. We have plenty of Crossfit equipment at our location, and I can give you some ideas on how to indoctrinate your lucky 13. Email me, or send me a PM through the posts.

50/m/165
CFWU
7 sets back squat 3x185
first time with out useing the 'manta ray'
3 sets OHS 8 x 95lbs
2 sets push press 8 x 95lbs

male 26 180 lbs

sets 1-4 135lbs
sets 5-7 175lbs

i still need to get collars for the bar the plates kept slipping towards the end of the bar quite disconcerting

205,205,205,205,205
felt slight pain in left knee, stopped short 2 sets

22/m/155

w/u
135x3
185x3
185x3
205x3
205x3
225x3
225x3
135x6 hammies touching calves

Shoulder can't reach back to handle weight still, pretty good pain.

95 X 3
125 X 3
135 X 3
165 X 3
175 X 3 max shoulder could take, hurt like mad
155 X 5
135 X 8
95 X 5 checking form, not bad

Have a great day everyone

33M / 185# / WOD #154 / CFT 825

CFWU

WU: 135x5, 185x3
WOD: 225, 225, 245, 225, 225, 225, 245

45 y/o – 6’ – 225#

As RX’d

CFWU X 3 x 15(for speed)

135 x 6 warm-up
225 x 3
255 x 3
255 x 2 (f - #3)
255 x 3
255 x 3
255 x 3
255 x 3
1 set OHS x 15 with 45# bar for good form.

Barely made #3 on all of them. Always believed legs were strong…Lots of room for improvement, seems to be a common theme for my posts.

35/M/175

185-185-205-205-225-225-225

Wasn't really 'feeling it' as I worked on a modified "Elizabeth" just yesterday. Legs were a little spent from the clean portion.

215 X 3
235
235
245
245
235
235
In basement no spotter, no safety.

135-205-255-275-285-295-205

Felt good!

http://www.angrydalty.com/crossfit.htm

CFWU X 3, subbed in some fingertip push-up practice for dips.

Back-Squat 7x3:

185
185
195
205
215
185
185

Went as low as possible on the last two with a pause at the bottom. Never again will I back-squat without pulling my elbows back and up. Thanks Rip!!

Post: L-Sit Practice

Back has been a little out since snatches.

3X155
3X165
3X175
3X185
195(f)

Back really started to flare up and my knee was a little tweaked. Stopped while I was ahead.

age 23 bwt 202

135
225
245
255
265
275
285

28/f/154#

95
110
125
135 (3RM PR)
140 x 1
125
115

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

5@135(a to a)
225(a to a)
275(a to a)
295(a to a)
315(parallel)
325(2 to parallel, failed #3)
275(a to a)
225(a to a)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

27/m/bw 210
All done deep with a 2 sec down 1 sec up...still getting the hang of the numbers game...
135x12
225x10
225x8
275x8
275x8
315x3
315x3
315x3
I'm a MMA practitioner and just got into crossfit from volume training and I'm digging the reaults. Only question to all, I've seen no belt use in any videos and I don't use one...anyone have any personal feedback....also I run distance daily should I stick with my personal running or cut it and only do crossfit running...?

18M/6'0/162
225
275
295
295
295
315
315
All sets of three. On last went to four just for good measure...

152/m/29

I don't do squats often, so I was going for low weight and good form.

115 x 3 / 115 x 3 / 135 x 1 / 115 x 5 / 135 x 3 / 145 x 3/ 145 x 3

Steve
155-175-195-205(f)-205-225(pr)-185
Good ROM throughout, though I tipped forward too much for the first set at 205 (counted bad form as failure).

25/m/163

145
145
155
165
165
155
145
all sets of 3
Went solo no spotter

28yo, 5'11", 170lbs

225
245
255
265
275
275
285

Last set was broken after 2nd rep. Every squat was butt to heels.

23/m/190

first time doing squats in about 3 years.
week 2 of crossfit and loving it

135
155
185
195
205
225 (bad form)
225 (f)

45yom/220lb

Back squat x3:
135/225/275/315/335/225/225

38/M/190
CFWU x2
Back squat
WU 135x5
185x5
225x3reps x6 sets
Felt better at later sets than earlier ones

Ran 3.5 miles

BW 127, CFWUx1 and squat warmups

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

100lb total more than the last 7x3 (20 more on first 4 and last lift) so that feels good...

245/255/265/270/275/285/295

Back Squat:
3 x 3 x 185lb.
2 x 3 x 195lb.
2 x 3 x 200lb.

26yom/175

245,255,265,275(fail),275(fail),255,255

m/195/23

135, 185, 205, 225, 235, 245, 250, 255#

2x7 135#

weighted Roman Chair SU
Hand stand practice

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

Working on form, stuck with 115# across the board.

F/41/145#

And Brand X class:

21-15-9
HPC 65#
Toes to bar
10:01

135x3 deep
185x3 deep
205x3 deep
225x3 fairly deep
245x3 fairly deep
280x3 not as deep
300x3 " "
320x6 half squats

Rich - 185/m/25

205, 215, 225, 235, 245, 255, 275

George - 220/m/27

205, 215, 225, 235, 245, 255, 275

d - 29m/173

can't squat right now with low back

sub'd 5 x 5 bulgarian split squats with 53# kb superset w/ 5 single leg box jumps

j - 33f/125

maxed at 185 x 3

m/165/5feet8/age20

205-first set
215
215
220
225 fairly deep
225 fairly deep
225 fairly deep

315x 3
325x 2
315x 2
285x 3
285x 3
285x 3
285x 3

I don't know what is going on, but my weights were way down. Just took 5 days of rest and came back to a seriously high gravity day. Backed it down and still felt shaky. Aggravated.

BW = 167 lbs

Maxed out at 175 lbs...ass to grass. Then worked on power cleans (135 lbs), jerks, push press, knees to elbows.

sousadvocate

#159 - SDG:

I'm right with ya. I just started CF a week ago, and I've dropped close to 6 lbs in body weight in the last 2 weeks. And I only weighed 175 to start. Tonight every lift was a struggle, even at a much lower weight than I'm capable of.

115x3
135x3
155x3
155x3
155x3
165x3
135x3

I squatted 190 last week! I'm wondering if I need more recovery time, more food, or both.

6' 182#

1)225x3
2)255x3
3)275x3
4)295x3
5)315x2
6)315x2
7)275x3

56/M/188 Knee pinched rather sharply in 1st warm up set, so changed workout to lighter weight/ higher reps, concentrating on form and not letting knee hurt. 7x45, 10x65, 10x95, 5x115, 5x135, 3x145, 3x155

46/F/125 took the same tack as Dave and squats deeper than ever, almost there.. 10x45, 10x55, 7x65, 7x75, 5x85, 3x95, 3x105

bw:110

45,65,75,85,95,105,115

Reply to #194. Chris I'm attending the AF version of Cmd and Staff at Maxwell AFB. I just left Quantico.

I'll try to email you and see if I can make contact that way.

Looking forward to your guidance.

185,185,195,205,210,215,205

M/181#

205x3-225x3-235x3-240x3-245x3-252.5x3-255x3

32/M/195lbs

CFWU X 3

223 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

Squat rack was taken out today because my school's gym is renovating... made me angry, they left the smith machine instead.

got up to 145

23/M/175#

135,155,185,195,205,215,185

all deep, below parallel w/ full ROM.

17/m/160
185x3
195x3
205x3
215x3
225x3
235x3
245x2

19/M/140

3x CFWU
5x 45
3x 135

185
185x2 (fail) + deadstop 135 (off the rack)
175
175
175
175x2 (fail)
170
170
175

I used to be doing that weight for 6-8 reps. I also used to not go real deep, only parallel. Hopefully that explains it. I also probably started too hard, as the numbers indicate.

40 yof, 148lbs

My squat has always sucked. I do not have a good build for squatting and my knees are shot, but I keep practising in the hope that it will improve. Once I stick any weight on, though, my technique suffers. So my weights look rather small.

10 x 20kg
10 x 30kg
6 x 35kg
3 x 40kg
3 x 40kg
3 x 42.5kg
10 x 20kg

warm up 135 x 20

3 x set of:

185/205/225/275/305/315/315

When the WOD is ie squats 3-3-3-3-3-3-3. is this your 3RM or lift a weight you can lift for the 7 sets

M 37
BW 90 kg
100kg x 3
110kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3

196#

225,275,315.335,355,365x2,315

M44/235#

295x3
295x3
295x1 stuck on second rep
275x3 regroup!
275x3
275x3
295x3
295x3 Focus, fire out of the bottom. Good reps

Ran 1 mile of stairs in 21:30
3 x CFWU
WOD as rx'd
135, 225, 245, 255, 265, 275, 285. Focused on form and depth.

M34/89kg

20x10
50x5

60x3
70x3
80x3 (abit weak when getting up)
70x3
70x3
70x3
70x3

26m 230lbs
cfwu x3
3x225
3x245
3x245
2x245, failed 3rd attempt. bar broke when dropped (cheap)
air squats 25
air squats 25
air squats 25
air squats 25

time to buy a real bar now...

As always, phenomenal presentation from Tony.

bwt170
pre cfwu x 2
wod : 225,255(1, wasnt focused), 255, 265, 270 275, 275 (2)- below 90 on all.
post: roman chair bench max reps with bar, 27, 21, that was fun.

135,155,175,185,185,185,175

m/45/185

CFWU X 3

210, 230, 230, 235, 235, 235, 237.5

205#
X 1 X 7

M/36/215
CFWU X3

This is a testament to the efficacy of CrossFit. On July 6th, 2007, I did a CFT with a 1RM Back Squat of 235#. Today I started at 185 (80%) and worked up in increments of 10#. I went up until I couldn't and ended up at 305# for 3 reps (7 PR's later). All reps were below 90. Man that felt good!
Thanks CrossFit!

35/M/85

Still getting my squat form down. Warmed up with 3x50kg, 3x60kg, and then did:

72.5-70-70-70-70-70-70

72.5 was just a tad high to keep good form, so I back down and worked my form. Not where it should be yet.
3 minutes rest between all sets.

27/M/175
CFWU x 3
Warmed up with 5 x 135, 3 x 185, then:
225, 225, 235, 245, 265, 265, 275
Post:
10 x 135 (well below 90), 3 sets of 10 x 95 OHS

Mike:185/205/225/245/245/245(failed on 2nd)/245

cfwux3

135x5

225x3
245x3
265x3
265x3
285x3, 3 rep PR
225x3
225x3

275-315x4-335-345

30/M/5'5"/159#

All sets performed with 5 strict-form dead-hang pullups immedately following the squat set.

135 x 10
185 x 5

225 x 3
235 x 3
245 x 3
255 x 3
265 x 3
275 x 3
285 x 3

185,205,225,245,255,255,265

worked mostly at 165lbs, I've never been very confident at this movement.

34 yom - 215

225/225/235/245/255/265/275

1 rep max from last squat workout was 300. Was not sure where to start but felt stronger than previous workout.

F/30/ 116lbs

cfwu- as rx'd except 10 dip each round
45,45, 50,50, 50,55,55
Still going easy trying to get my r shoulder back to health.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

25/f/130#

breakfast: run 47 minutes = 6.15 miles

WOD:
all reps a2a, no shoes
135
135
145
155
165
175
185
165

5 min Rope skipping + CFWU

95 - 105 - 105 - 105 - 105 - 105 - 105 - 105

rested 1,5 min between sets

37yom/185
CFWU x3
WOD
225
225
315
315
315
295
295

225 x 3 x 7

185-185-195-195-205-205-215

*correction*
50,50,55,55,55,60,60

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

225,245,255,265,270,275

Age 51/BW 245#
Squats 7x3 (135/155/185/205/225/245/265). Finished off w/OHSx20 @ 45#

M/130/20
Squats 7x3 (135,155,155,155,165,165,155)

155/160/165/170/175/180/185-front lean on last two

135
185
205
225
235
225
235

135-155-185-225-245-275-295

M/31/196

CFWUx2 +muscle-ups
WOD:
225
245
275
275
275
255
245

I'm a day or two behind, did this on on 9 Aug
CFWx2
275x3
315x3
335x2
325x3 (PR)
325x2
320x3
320x3
Then got stupid and did GI Jane (16:30). Holy crap! That was not my best idea.

155 x 1
175 x 1
185 x 1
205 x 4

Charity-
113-135-145-155-165-175-175-175
wanted to work more on depth. instead of squating to dynamax ball I went to greens, whites and blacks just a little bit lower.

CFWU x 3
295, 315, 315, 315, 325, 325, 325

Age 35
BW 145#

190
195
190
190
190
185
185

135/155/175/195/215/225/245

I have been doing Xfit for about 4 weeks and in that time I have not back squatted until this WOD and I was amazed at how capable I was and how much weight I was able to move. If I was using my traditional methods for weight training and I had not squated in a month I would not reach over 185. Thank you for showing me the ideal way to train for Lacrosse and life. I will see too it that crossfit becomes the training method of choice for the Oregon Lacrose program.

185 lbs for all sets.

Day behind.
47/M/153
Worked deepest squats yet. Heavier ones probably only just past parallel. Had an epiphany watching CF Games and squat video.

135/155/175/195/205/205/205
Finished with 135 very deep, almost a2a (my hip flexibility is still marginal).

37-37-45-50-45-50-55

37-45-45-50-55-55-55

185,195,205,210,215,220,225

CFWU (.5)
kg:50/60/70/75/77.5/80/82.5 - still with smith machine as still no squat racks in gym!

Then to help with ring muscle ups - did 5x 5 of Lat Pull Downs (transferring to push down/elbows above hands): today max 65kg, intend to get to 10kg over body weight = 85kg.

27/M/190

185
205
225
225
245
225
225

185
155x6

Did this one after 8/9 workout, trying to ply catch up

CFWU x 3

135
185
185
195
235
255
275

165/m/36

95#-95-95-115-135-145-155f2

Started at 135
155
175
185
205
205
205

Worked on Deep and controlled

Felt strong

173/m/38

CFWU

135
225
225
245
245
245
245

I Haven't done squats for months.

Third week into CrossFit and I love it!

38/m/196#

CFWU + Burgener mini WU X3

225 (too much, too soon)
185
185
185
205
205
205

Going deep is more important than going heavy, at this time, methinks.....

AL

3x(225,230,230,230,225,205,205)

15 min ellip wu 17/17.
wod: 3x135,185,205,225,205,205,205. decent form. really appreciated coach rippetoe tip on scapula & traps. really helped. wanted to run a mile after, but glutes told me "no."

295 300 300(barely) 285 285 275 275. Followed by 1 set of 20 front squats at 135.
Cindy did: Front squats at 30 30 30 30 30 40 40, 5 reps per set, each set followed by 5 air squats for first 3 rounds, then 10 air squats each round.

95
105
120
135
145
155
160

250-260-275-275-275-275-275

Sadly I failed on my very last rep for some reason. Was doing fine before then, not sure what happened.

135/155/165/175/155/135/135

First day back in a gym in three years or so. I would say I have some work to do.

cfwux3

205x3,215x3,225x2,205x3,215x3,215x3,205x3
quads were willing, but jello-like core was weak

done one Friday 10/8/07
A2A 60-70-80-90-100-110-120 kg
have fun, Johan

225/245/265/285/265/275

225
225x1
DNF due to overly tight hip and back.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

m/32/180

225/245/265/275/265/245/225(x5)

Felt pretty good, elbows up and back seemed to help some.

WU with
45 x 5
135 x 3
225 x 3
==========
Work sets at 85% 1RM Max
255,275,275,275,275,275,275

Jeff-@ work
225-235-245-255-265-280-290

Age 35
BW 183

CFWU 2x15

245,275(pr for a triple),265,265,255,245,245

185/205/235/255/275/280/285(3 rep pr)

185-185-185-185-185-185-185

Are thighs supposed to get parallel to the ground or go lower than t