Gotta love a good squat.

hmm love it,

whats the rest time between sets?

Thats gotta be the old dump of a gym up the road from OCS...that brings back fond memories.

Does anyone know for sure if thats the gym by OCS on MCB Quantico?

Looking forward to a good strength training day, especially since I want to get in a nice run tomorrow.

The first couple of times I did front squats I hated them, had to really lower the weight a lot and had a hard time really getting down low. Finally realized I hated them because I was forced to use better form. Over the years of weight training, running, and basketball without stretching, I had lost a lot of flexibility in my hips. When I did back squats I would just cheat and lean forward some as I got low. After a few months of really focusing on form and stretching my hips and upper leg muscles, it has become "fun" to do front squats. They remind me how important good form and flexibility are and that stretching really does help.

nick, rest as much as you need to. object is to increase weight on each lift. anyone know correct link for prior front squat wod? link listed is for cleans. thanks.

thnx kev-o

Kevin O, I found this link but I am not sure if it is the most recent http://www.crossfit.com/mt-archive2/001136.html

Last time I did heavy single front squats was 3-27-07.

A 3-3-3-3-3-3-3 front squat was done on 8/20/2007 as can be seen here:

http://www.crossfit.com/mt-archive2/2007_08.html

A 1-1-1-1-1-1-1 front squat was done on 6/25/2007.

Heels!

Can some one explain the hook grip?
Thanks

Maxed out at 175lbs or 80kg.
Followed by 500m ROw new PR of 1 min 45 seconds. and 10 minutes of interval cardio on stepper.

CFWU 3x10 minus OHS

1-135 6-205
2-185 7-215
3-185 8-215
4-185 9-225
5-185 10-225

3x8 knee to elbows

That there's a lot o' sets! This'll take a while. Better get to the gym early!

#12 Dustan.
Hook Grip. Rest your middle finger of the overhand onto the back of the thumb. This means the bar can balance in the fingers not in the fist.
People I know generally use this for cleans and pulls.

If you obtain a copy of "Starting Strength" by Mark Rippetoe he has diagrams and photographs that illustrate this grip. I was lent this book by a fellow crossfitter here in the UK and it is excellently written and organised, I thoroughly recommend it to anyone serious about improving their own form or coaching others.

cheers #13 firemanben,

always wanted to know but #12 dustan beat me to it. The more I do crossfit the more I love the really tough lifts like squats and deadlifts. Its not only a physical thing, but definitely a mental thing as well. If the mind isn't in it, you are never going to be able to these lifts heavy or with any benefit.

Have a good week all. I am looking forward to it.

Just started crossfit last week. Todays 1-1-1-1..... how much weight is done for each of the 10 sets?

UFC fights a let down last night, and I'm dectecting a pattern now that Henderson lost...

#18 james

Start with a single rep that is comfortable. Add weight for each successive rep until you reach a max and/or fail. I typically try to achieve a new pr by about 1/2 to 3/4 through the series and often have to back off for the last couple lifts.

If you are new to the lift, I'd go relatively light w/o hitting failure. Focus on form. Watch the videos for this lift under the Exercises link. If you're working near a max, you need to be able to either dump the bar, have two spotters (one on each end of the bar), or, as a last resort, use a squat cage.

thanks for the input

You make a squat cage sound like a bad thing...

Mike_in_Austin-

That's definitely the gym from OCS. I was there in early July getting my large and small bag issue. All I really remember is that it was humid as hell in there.

44/175

3 x 133
2 x 177
1 x 199
1 x 221
1 x 243
1 x 265
F x 280
F x 280
2 x 221
2 x 221
5 x 221

46 199

135,185, 205, 225, 235, 245 pr, 250 pr, 215, 215, 215,

first time using shoulders not hand. starting to get hang of it. weight will go up as technique gets better

33/M/175
CF WUx2
65,135,185,225,275(not deep),275(good),275

#18 James

You choose the weight and adjust the weight accordingly every set. Also you try to increase the weight every set (and if you absolutely can't thats fine too), so don't be afraid to go light the first few sets...we all do... That's the beauty of Crossfit. Its getting fit with workouts at YOUR ability no matter your current strength

25/m/135lbs

115,115,135,135,135,135,135,135,135,135

38M/175

Warmup - 10-12k run

WOD - FS Singles
1- 60kg
2- 70kg
3- 80kg
4- 80kg
5- 80kg
6- 90kg
7- 90kg
8- 90kg
9- 100kg (tie PR)
10- 105kg (PR)

Yay!

280#/43 yom

FS 10x1: 245/275/295/315/335/355(f)/315/315/315/315

29/M/6'4"/201
135-145-155-165-175-185-195-205-215-235(PR)
Injured hip and groin, but did it anyway!! Please Coach, no more squats this week :(

32/F/5'10"/153
105-115-125-135-145-155-165-175-185(F)-185(Got it! PR)

46 / 176

133(3)-155-177-188-193PR-200F-200F-177-177-177-155(3)

M/36/215

CFWU X 1, Deadhang Pullups X 30
Front Squat: 135, 145, 155, 165 (PR tie), 175 (PR), 185 (PR), 195(PR), 205(PR), 215(PR), 225(PR)
Man, I love CrossFit!
Decided to add 3rep sets of Bench Press after each Front Squat set.
Weights: 185, 185, 190, 195, 200, 205, 210(1, 2, fail on 3), 205(1, 2, fail on 3), 185, 185

pre-snatch balance & hspu 5x5
wod-162,172,177,182,186,191,201pr,206pr,208.5fx2
post-100 du

95-105-115-125-130-130-130-130-125-115
Depth on the 130s was not great so I lightened the load to get full depth.

can someone peak at this and tell me if it is a proper "hook grip" I didn't quite understand the explanation given before.

http://www.youtube.com/watch?v=UYzNkYDdJT8

Strong effort today.
185
195
205(prior PR) 215(PR)
220(fail)
205
205
205(fail)
195
185

95,105,114,119,124,129,134,139(f),139 pb

post: hspu practice

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

33/190/M

2 mile tredmill run

135
135
135
135
145
155
165
165
175
185

11 knees to elbow

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

Age=27
BW=185

305 across

45yof-140bw
192-112-122-125-127-129 (PR)-130-130-132-133
Form was much improved from last time!

N: 85/95/105/115/125/130/135/140/145/150
J: 135/185/205/215/225/235/245/255/265/270

135
155
175
195(PR)
215(f)
205(f)
-reset brain-
195
205(shallow)
205(about 90)
205(PR)

For some reason I'm still pitching forward slightly when dropping below 90. Caused me problems at higher weight.

135, 145, 155, 165, 165, 135, 135, 140, 140, 145

260,265,270,275,280,282.5,285,287.5,290(f),290(f)

bwt-160

m/35y/6ft/180#

I'm coming back from a couple problems, including a strained groin. Took it nice and easy today as I work back in. But I did get proper depth on all.

70kg,80kg,85kg,85kg,85kg,85kg,87.5kg

Got in a nice run early this a.m. About 6 miles, 48 min.
Erin

48/175/M
1 cycle off due to travel back to the sandbox.

95x4,110,135,155,185,200(pr)135x3

Go Nuts and Hosedragger, make me proud!

m/29/202

135
225
225
245
245
275 (bad form)
275 (better form)
275 (best form)
245
245

Additional Workout:
Bench Press
135 x 7
225 x 7
245 x 5
265 x 3
285 x 1
255 x 4
255 x 3

Skull Crushers (tricep extension workout)
10 sets of 3 using 105 lbs

My bench press felt really strong, even after not working it for 2 weeks. I just started doing crossfit WOD's two weeks ago. Good stuff-

M/38/173
CFWU - greg A
wanted to know a sub for front squat.

1-145
2-155
3-165
4-175
5-205
6-225

then started sets 1-1-1-1-1-1-1-1 at 235, but have trouble with choking. any suggestions. I use an olyimpic bar with a small pad, and choke on the way up, havea hard time finishing, with out the pad, I am digging into my collar bone and drop the weight. What should I do

135, 155, 175, 205, 225, 245, 255, 265, 270, 275

36/M/64kg

CFWU
OHS

Front Squats - worked on speed

50kg 2reps x 10sets

Sick the last week so this was nice.

175, 195, 205, 215, 225, 235, 245, 195x3

30yo M 160lbs
CFWU 3x10
135-185-185-215-215-235PR-220-215-185-135

42/6'1"/193

225, 235, 245, 255, 265, 275, 285(pr), 275, 275, 270

felt good so did 3 rounds of max bw(195) bench press (13,9,6) and 12 pull ups.

42yom 183lbs

FS 1-1-1-1-1-1-1

125 x 10
135 x 10
Felt really strong.

155-165-175-180-185(new PR)-185-185(slight back arch).

Smashed old PR by 20lbs!..
Had to catch up, so I did Elizabeth after.

Sub 95lbs, 2:1 bar dips. 13:14

m/33/5'9"/175-[130 days since CF Columbus Ohio]

135, 185, 205, 225, 235, 245 (Lost form and felt something pop when I tried to reset the bar, ..not good. Tried 255 but had no power and lots of pain from lower back, where I heard it pop. I am no doctor, physical therapist, or body builder by trade so does anyone have an idea on what I "popped" and how to quickly recover?)

Thanks to CF and its community!

nice chipper today

50 kb snatches - 24kg
50 thrusters - 25lb DB
50 ab mat situps
50 ball slam/deck squat combo
50 pullup/burpee combo (Gi Jane lite)
50 heavy bag front kicks
50 heavy bag punches

22:10

36M/5'10"/165#

150-160-170-180-190-200-210-220(f)-180-180

Feel a lot of this exercise in my wrists. Bad form?

24yom/6'6"/245#
Butt to Heel

135x1
135x1
185x1
225x1
265x1
275x1
285x1
295x1
305x1
315x1

Wow 10 this time

135x5
185x5
-----
225x1
225x1
235x1
245x1
255x2
225x1
225x1
225x1
225x1
225x1

27m 6'1 208 lbs.
CFWU x 2
1: 155
2: 185
3: 205
4: 215
5: 225
6: 235
7: 245
8: 250f
9: 245
10: 250 PR

27yo male 182lbs
1-135
2-155
3-175
4-185
5-185
6-195
7-205
8-215 (bad form-I didn't get to parallel)
9-215 (good form-down to parallel)
10-205

3x10 1x12 of ring pushups
ran 1 mile in 7:03

19yom 179#

cfwux3

135
145
155(PR)
165(PR)
175(F)
170(PR)
170(F)
160
160
160

Variation:
4 rounds for time of:
- 1x 80 kg front squat
- 2x muscle up
- 30x KB swing
in 11:33 min
extra: 3x1x 80 kg fr squat
nice and solid. next time use 80 for sets of 3.
Have fun, Johan

5min rope skipping + CFWUx3 (HSPU's for dips)

WOD as rx'd:

1: 55Kg
2: 65Kg
3: 75Kg
4: 80Kg (old PR)
5: 85Kg
6-10: 90Kg

- Purposly performed every set extremely slow while still staying in motion. Paused for a second in the bottom position before moving upward again.

- Felt a strange sensation in my shoulder and elbow joints so didn't increase the weight further then 90Kg. Don't know if this feeling is caused by a lack in strength, technique or both (?)

Did some fooling around in the rings in between sets =D

Oh man, I'm gonna be in that gym for OCS.

Did Grace yesterday with squat cleans. I couldn't run afterwards - not because of soreness, but because I literally couldn't move my legs enough. Now you're asking me to do front squats? How ironic - they're my favorite exercise and I can't even imagine doing them today.

200
205
210
215
215
220
220
220
220
225

Maxed at 235lbs

Filthy Fifty, details there: 33:52

24/f/5'6"/152

90/100/110/115/120/125/130(f)/130(f) ran out of time

033103310331033103310331033103310331033103310331

As rx'd w/CF warm -up:

135
155
165
175
185
195
205
225
235
240

USMCUSMCUSMCUSMCUSMCUSMCUSMCUSMCUSMCUSMCUSMCUSMC

CFWU x3 (10 reps)

Front squats:
45 lbs
55 lbs
65 lbs
75 lbs
85 lbs
90 lbs--fail
90 lbs--shaky, but made it (PR)
85 lbs
85 lbs
90 lbs--easier than either of the other two attempts at 90

F/58/139

Found that I was letting the weight slip from the rack position slightly and slide my arms just a bit. Really kept it racked in the proper position for the last attempt and felt I could have gone at least a bit heavier using completely proper form.

95-105-105-110-115(f)-95-105-115-120-125

form needs work; had trouble keeping elbows up, and too much pressure on wrists.

Hey there,

I just finished my tiny Tabata Clock Project:

http://home.arcor.de/hans-christian.sperker/tabata/

I felt free to use Pukie as small Logo
don't know whether it's a Problem ;-)

It needs Java 1.6 to run ...
Link is on site

I am glad about some comments on the site =)

as rx'd:

135x1
185x1
225x1
225x1
245x1
245x1
265x1
265x1
275x1 (questionable form)
275x1 (average form, at best)

24/m/170

CFWU
135
155
165
175
185
195
205 (f)
195
195
205 (got it)

followed by CFWU, clean practice, and finally some handstand practice. Question. What do most people do as a cool down? We talk a lot about the warmup, and I remember a conversation on the board a few days ago about lying down after the exercise, I was just wondering what most people do to cool down.

bw 170

205x5
225x4
235x1

CFWUx3
45x8, 95x5, 135x3
175,185,185,185,195(a),185,185,190(f),185(f),175,185(a),175
all (a) or (f) - penalty FS 135# from catch bars
post: 50 box jumps 20"

F/30/116lbs
WU- 3 rounds of: 15 sit ups, squats, back extensions. Samsons and 10 pull ups at 30 assist.
Modified:
7 sets of front squats, 5 in each set.
45,45,50,50,60,45,45.
(did one max at 70)

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m/31/220
1-135
2-145
3-155
4-165
5-175
6-185
7-195
8-205
9-215
10-235

29/M/180

185
205
215
225
235
245
255
255
260
260

F/32/158lbs.
Warmup
10 sets of front squats @ 65#

Still so sore from this week I was afraid I'd drop anything heavier!

One day I'll be strong!

Front Squat

45x15,135x3,155x2,175,195,205,215,225,235,245(PR)

steve/51/165
CFWU
HSPU practice
5 sets back squat working on depth 155Lbs.
WOD
115
135
135
145
155
155
175
175
175
155
followed with
3x5OHS 95lb
3x5 thrusters 95lb.
3x5 deadlift 225lbs.

Patty/49
Ran 1 mile on treadmill
CFWU
Back squat
5x5x45 lbs
Front squat
45x3
45x3
45x3
45x3
55x3
55x3
55x3

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220
wod as rx'd
95x4,135x2,185x2,225,275,295,315,335(stopped at parallel)fin. with max reps 95lbs ovrhead squat 45 times
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

M/22/148 cfwux2
185, 205, 225, 245, 255PR, 260F, 255

OHS + Press practice

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

BW: 180

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

Still going easy coming off 6 month recovery from hip resurfacing.

M/37/165
CF WU x3

135
185
205
205
205
215
225
230
235 *PR*
225

m/38/178/67" ate like crap past two days

cfwu 3x15

185
185
195
195
220
220
195 aft failing 220 twice
195
205
205

CFWU x 3
500m row (easy/warm up pace 2:30)
400m walk @ 8%

WOD: 135, 135, 135, 185, 185, 185, 185, 225, 225, 245

cool down: 1000m row (4:30)& 400m walk @ 8% incline

Feeling good now! Enjoy the rest of your weekend everyone. Thanks!

Definitely the gym by OCS. During MSG school my entire class got smoked by a 40 yr old aerobics instructor. Nothing is funnier than a tough old Gunny doing step aerobics. Good (embarrassing) times.
-Bo

bw-165

135
185
205
225
225
245
255
265
275
300 (failed)
300 (failed)
lady that worked there told me to stop throwing the weight on the ground otherwise i'm going to have to leave. Clearly she wants me injured.
I got a pain in my upper trapz and i brought it down to 225 as my last one.

did 7 rounds instead of 10 due to my poor attention to detail. but worked up to 195 a new PR by 10lbs. Afterwards did a Tabata punching bag set for the rests did tactical get ups, pretty fun.

BW 163 age 38
45,65,89,109,129,149,169,179,189,204

my left knee was killing me during my air squats

took the day off after searing pain, did rom stuff and at the end of my wife's workout I was able to do air squats with no pain. Better luck tomorrow or Tuesday
'

Very tired....had to work a 10 hour night shift. No sleep possible before the shift; only allowed myself 2 hours this morning so I can manage to sleep tonight.

10 minute snatch set - 93L/93R. Hand switch at 5 minutes. This was as much as I could do today; left hand is taped due to a burn across the palm I acquired from thoughtlessly grabbing a hot cast iron pan handle. Ouch. Good thing there is plenty of cool water and coconut oil around - the burn seems to be healing fast.

30 minute break. During that time barefoot and beltless barbell front squats: 10x1x155.

10 minute jerk set - 83L/84R. Hand switch at 5 minutes. Maintained a stress free 16 rpm pace.

2 mile walk.

26m 170 6'

135lbs to 225 pounds increasing 10lbs each rep.

once i realized i would be extremely limited doing these from my bench, i switched to doubles.

175/175/185/and the rest 175(2)

45/m/184
Can someone help? I had the bar on my fingertips and rolled my shoulders forward to accept the bar. The bar was sitting on my shoulders and up against my throat--almost choking me. Humerous parallel to ground, elbows up and in. Right wrist screaming--bad pain not good pain. couldn't max out as anything above 135 was really killing my wrist.
135,155,165f,165f, 135, 135,135,135,135,135,
very dissapointed.
thanks for any and all suggestions

42/M/192
Regular CF w/u x3, a few sets of lighter weight to start, then wod;
1- 185
2- 205
3- 225
4- 255
5- 255
6- 235
7- 215
8- 215
9- 215
10- 215

Still no rack here, so did:
5 rounds
clean 95lb, front squat x 5
focused on form

after, worked on clean form using an unloaded bar

Age 35
BW 145

155
160
165
170
175
180
185
175
175
170

Hook grip killed my wrist, not sure I'm going to get used to that. Weight could have gone up but wrists felt all kinds of messed up.

95,115,135,145,155,165(failed wrist pain) 155, 135, 6X95, 6X95

Max at 195lbs

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Front squat 45lbs x 10, 65lbs x 5, 75lbs x 3.

Front Squat
95lbs x 1
135lbs x 1
145lbs x 1
155lbs x 1
165lbs x 1
175lbs x 1-1-1-1-1
3 minutes rest per set
Foam roll after

135/185/195/205/215/225/235/245/185

Almost all the way down on 245. 205 was a PR.

in Kg:
70-70-80-80-90-90-90-100-100-100
Back started rounding at 100 kg.
3X10 evil wheel afterward. Did a hilly 36-mile ride yesterday-- definitely felt it on the squats.

125, 135, 145, 155, 165, 175, 145

135, 155, 165, 165, 175, 175, 175, 175, 175, 175

Not exactly what was rx'd but:
3-3-3-1 reps of Clean to Front Squat 125#
10-10-10-10 reps Dips
10-10-10-10 reps Pullups
10-10-10-10 reps Pushups
7-5-3-3 reps Killers

40yom/180

225/230/230/235/225/225/225-f/225/225-f/215

all reps to below paralell, full squat, no belt

at 235#, low back/thoracic was rounding unacceptably, though legs felt strong, kinda frustrated, backed off weight for safety

230# singles seems about right compared to my 3 rep max of 215 a few weeks ago. I think I am going about 2 inches deeper now....wonder if Rippetoe would agree ;-)

27/m/186

135-145-155-155-165-170-175-175(f)-175-180

legs strong throughout. hip strength definately limiting me at the bottom of the motion, but i'm pleased with the results... never done a 1rm on front squats before, so nothing to compare it to, but my 3rm from 08/20/07 was only 115.

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

225-245-265-285-295-300-300-285-295-295

25 pull-ups (unbroken set)
25 dips
10 strict pull-ups
10 slow dips

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

I see a lot of people using different approaches to this workout, and just wanted to comment. My understanding is that the idea here is to do 10 singles, as close to your 1rm as possible. When I see somebody counting 135# as their first set, and then ending up over 200#, that doesn't seem to be in keeping with the intention of the WOD.
I mean obviously you can do whatever you want, but I'm betting it's more effective to be as close to your 1rm as possible on every rep. Just some food for thought.

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

34/M/185

135 X 10
225
245
265
270
275 pr
280 missed
280 missed
225
275 missed
Intensity was low very disapointed should have got 280.

Front(Box) Squat 1-1-1-1-1-1-1-1-1-1 reps
135
155
175
195
205
215
225
230
240
250

No front squats instead did G.I. Jane.
100 burpee pull ups for time-18:00

GI Jane
100 burpee pull ups for time - 15:46

200 lbs on all sets 1 min rest between sets

1 x 135,155,185,185,195,205,205,215(f),205,185. 205 is my previous max so I'll take status quo because these were below parallel. I did these with my CF partner in crime and you just can't try to fool another CFer. Thanks Josh and Coach bw:175 Y/A:58

26/m/170

130-140-150-155-160-165-170-170-170-170

185lbs
255lbs
255lbs
275lbs
275lbs
295lbs
295lbs
315lbs fail
325lbs fail
315lbs fail

tim hamilton

this same question popped up within the last two weeks, and i wrote a nearly identical comment to yours. absolutely, after warming up, that first set should be a 1rm.

in my personal case, i'd never even done a 135# front squat, so that's why i began there and worked up. i will certainly know better next time...

175#/M/35

165/185/205/215/215/225/225/225/230(f)/230(f)

46 y/o male 155#
started at 153 finished with a pb of 209. Failed twice at 214

post: 50 reps 20# wall balls = 2:24 followed by rope climbing practice.

33m205x6'

no squat rack so tried to improvise by doing 1 clean then 1front squat. Made for an interesting workout. finished up with some BW squats and JR, but broke my JR.BOOOO. Did PR cleans at 190 but missed 205 twice.
told 1 guy in my Nat.Grd. Co. about CF and now there's 1/2 a doz. hooked on it. Probably get my entire plt. on CF when we hit the Mob. site.

28/F/109#

today was a running day for me. Ran with running friend along seattle waterfront.

6 miles in 52:30. Nice easy pace, beautiful weather and beautiful park.

post: huge french breakfast followed by a trip to the ice cream festival. what a great sunday.

44/F/125
1-45
2-55
3-65
4-75
5-85
6-90
7-95
8-95
9-100
10-100
First time ever lifted this much on front squat, wrists are finally comfortable with it.

f/28/115

cfwu x 3
115-135-155-165-175-185-185

PR since it is my first time to go for max on front squat. would have gone for 190, but i didn't have a spotter. next time! lynne, what did you get on this one?

d - 29m/175

overhead squat
135,145,155,165,175,185,195,205,225

j - 33f/125

front squat
95,135,145,155,165,170(f),170,135(3),135(2)

36/m/165 (1/2 effort week)

1/2 Helen - 1'00 elliptical, 11 30# db swings, 12 jumping pull-ups
6:10

Front Squat 5x60# and 5x70# (light weight form form form)

25/f

135
145
155
165
175
185
190
195(f)
195(f)
195(f)

CFWU x 3
135, 225, 225, 235, 245, 225, 235, 245, 255, 265 (f)
On base working with Lana
34 yom/170#

28/M/160#

115/135/155/185/205/165/175/185/200/185
205 (PR)

post: 2x10 L-pull ups

34 y/o male 180#

Maxed out at 245
Only got one squat of it in due to loss of form...looked like newborn deer fresh from momma (sans vernex).

Need a real squat rack...sick of Jerry-Rigging.

DO YOU HEAR ME SANTA? YOU SON OF A BITCH! NO MORE CLOTHES DAMN-IT!

28yom 160#

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

lost to much technique on 3 and 4

M/32/180
115
125
135
145
155
165
175
185f
175
175

started at 45, went up to 135. Failed at 140.

125
145
165
175 BW
185
195
205
215
220
225 PR

Finally got signed up for a cert I can get to, can't wait for March 08. =)

Did the filthy 50 yesterday, as rx'd except for using the pull up machine. Today I put on my plate carrier and ruck and humped up and down and around Pilot Mountain NC- hot- mid 90's.

I'm still 2 weeks into crossfit and loving it! Thanks to Chris P from Pathfinder school for turning me on to it!

Doc T.

95x5
135
165
165
170
175
175

Sorry, today was "family day" and more importantly openning day for football season...had to settle for an early morning 6 mile run..back to the workouts tomorrow

Mark
135, 155, 165, 170, 175, 180, 180, 185, 185, 190
PR by 20

42yo/175#/m

as rxd

warm up
45, 135, 185

working
205
225
225
225
235
235
235
235F
225F
225
225F
205

finished off with 205 back squat 9reps

35/m/185

Still hesitant with this lift since back surgery. Strength is improving but it is the mental block I need to get passed. 185 felt good but I think I could have done that through all working sets. I will push for that next time.

115
135
145
155
165
165
175
175
185
185

38/m/196#

Warm-up: Burgener w/u X 2, front squat 95# x 12, fs 135# x 8

155,175,185,185,185,185,195(pr),195,195(f),175 x2

Today was a much better squat day. The wrists were killing me, mind you, but the squats felt gooooodddd.

Finished off with some handstand practice.

AL

#75 (Hans),

I downloaded your Tabata timer, and Java, but I still for the life of me can't get it to work. I consider myself a nerd, so I may have to hang my head in shame once I am told what I need to do to get it to work.....

AL

Maxed at 225.
Followed with 21-15-9 Pullups, pushups, hspu
Practiced handstands
Ran 3 slow ass miles in evening (26:30)

205
225
235
205
205
205
205
205
225
235

135 x 10
155, 175, 185, 195, 205, 215, 215, 215, 225, 235f

Tom
m/45/185
180, 200, 210, 220 PR, 220, 220, 225 PR, 225, 215, 230 PR

Chris
m/14/105
120, 125, 130 PR, 130, 130, 130, 130, 125, 125, 120

Nat
m/8/56
50, 55, 57.5, 57.5, 60, 60, 62.5, 65, 70, 70

155-199-215(f) DNF

I need at least a 1/2 week off. Totally blazed from the last few cycles.

145# m
cfwu 3x10

155, 155, 165, 165, 165, 155, 155f, 145, 145, 145

got up about 30lb more than my last sets of 1 on front squat

bw: 167

135
185
195
205
215
225
225
225
225
235 PR

CFWU 3x15

squat
95#--3,3,3,3,3,3
115--3
135--1

50 walking lunges
ball Ham--3x15
L pullups 2 x10

Bwt: 133

185
195
205
210
220
235 (pr)

Stopped after 235... was running late and had to get going.

38/m/187

135, 207.5, 207.5, 197.5, 197.5, 197.5, 197.5, 197.5, 197.5

24/m/225

First attempt at this.

135/145/155/165/185f/185/205/215/225/235

All PR's I suppose. :-D

Tried to concentrate on keeping my feet planted. Sure I went down low enough. Hope the rest of the form was ok. Can't wait to compare next time this comes around.

27m/180lbs

315,325,335,355,365,375,385,395,405,405

added a set of dead hang pullups between squat sets.

185
205
215
225
235
245
255
265
275 (sloppy form)
135 (x5)

Still need to improve form...

225 235 245 255 265 275 280(barely, but good form) 265. Felt great, didn't think I'd get that high. Got a call after set 8, so called it good.

225
245 (dropped it)
225
245
265
265
285 (failed to get to parallel)
285 (again failed to get low enough)

135
145(f)
135
140
145
150
155(f)

M/36/217 lbs

warmed up with 7 minute run on treadmill
3 sets 10 reps of
- sumo squat high row
- hang cleans
- push press

- 3 sets of 5 squats working up to 1RM

185 / 205 x 7 / 210 / 215

My ass felt like...well, ass afterwards.

bwt 165, 23 yo/m

New PR 245LB!

M45/245#

CFWU(w/Bergner warmup)x3

Front Squat
205,225,225,245,245,255,255,260(f),245(ugly),245(better)

GHRaise 5,3,3 reps

M/25/208#

135x5
185x4
215x1
235x1
245x1
255x1
265x1
270x1
270x1
275x1
280x1
225x1

Front squats 10 x 1

135
145
155
165
175
185
195
205
215
225

Next time try starting heavier, increasing in smaller increments

95,115,135,145,150,150,155,155,160,165

31/m/210/6'5"

185
195
205
215
225
235
245(f)
245
250(f)
225

34m/150

135,145,155,175,185,205,215,225,230,205x4

28/f/150something#

95
105
115
125
130
135 (PR)
125
125
125
125

225-275-275-275-285-285-285-295-295-225x5

WU: 45x10, 135x3
01)145
02)155
03)165
04)175
05)185
06)195
07)205
08)215
09)225
10)235
*11)245

95,115,135,155,175,195,205,215,225,230(not a2a). 15 min ellip wu 21/25. m/50/173.

M/17/132

did 1-1-1-1-1-1-1-1 cleans instead.

95, 105, 115, 125, 135(f), 135, 145(f), 145(f)

BP 3-3-3-3-3-3

135, 145, 160, 170, 165, 165

jolie: 155.160.160(f).135.140.145.150.155.160
roman: 165.185.205.215.215.225.225.230.235.240(f)

First time ever doing front squats

15/M

95-115-135-145-150-155-165-175-185-190

Back after 10 solid days of rest (following a serious drop in performance through Aug.)

265
265
275 Fail, elbow gave a bad twinge
275
275 Fail, same twinge, need to work rack flexibility
255
255
255
255
255

Felt pretty good, off my best, but good form. Need to work on rack position as this is what is holding me back.

First time doing this work-out.

55
75
85
95
105
105
115
115
115 (I got stuck in the down for a second)
105

Followed by 25 crunches, 25 reverse crunches which hurt due to yesterday's Weekend Warriors workout (100 pull-ups, push-ups, sit-ups, squats).

33yo/m/220
1. 185
2. 195
3. 205
4. 215
5. 225 (failed)
6. 225
7. 225
8. 230
9. 230
10. 230

135,185,205,215,225,230,230,230,225,185

27/m/5'9/158
185
205f
195
205
215
215f
205
205f
195
185
185

going for depth...

192#

135,225,245,275,295,305,310,315,320,325f

m/19/155

175
190
205
180
195
210
195
215 (PR)
200
185

M/33/220#
cfwux3
front squat wu
115x5
135x3
155x2
175x2
wod
195
215
225
235
235
235
235
245
225

CFWUX3

Couple warm up sets, then:

185
195
210 8 sets.

M/43/208
1)1x45
2)1x55
3)1x65
4)1x75
5)1x85
6)1x95
7)1x115
8)1x135
9)1x155
10)1x185 - Felt good/kept going.
11)1x205
12)1x225 - "PR"
Paddy
CrossFit Tulsa

Damn, just barely getting back into working out past my injuries, but here it is:
45; 65; 95; 95; 105; 135; 155; 155; 135; 135
after about 5 sets, had to change the arm positioning to palm down arms crossed. the way she's holding it in the video was killing my wrists

28 yo male 229 lbs

30 minutes cardio

cfwu x 1

135
135
185
185
185
215
215
225
225
225

14 minutes

1 reps are pretty easy after all the reps we due!

34M/87kg

cfwu x3

50kg
60kg
70kg
75kg
80kg
85kg (pr)
90kg (pr)
85kg
80kg
80kg

Was abit hard after the 7:th set...

CFWU 3x10

110/120/130/132/137/142/147/152/154/159

44 / m / 200

cfwu x2

95
135
155
185
195
205
205
210
215
220

1 step and 7 step

all black belt forms

33yo 6'1" 168 lbs

cfwu X 3

115,115,115,135,135,135,135,145(pr),145,150(pr)

33yo/5'9"/161lb

5min row warm up
CFWU

WOD - Front Squat

132
132
132
132
154
154
165
165
165
165

Form was priority. Could have gone a little heavier but feeling the exercise was more important. Very happy with workout.

95-115-135-145-155-165-185-195-205-205

5'10" 220lbs
CFWUx2
WOD
135
165
185
205
225
245
255
265
275 (PR, could have done more, felt great)

44/f/142

120
120
120
120
120
120
120
120
120
120

M/48 70" 176

Front Squat

1X135
1X155
1X165
1X170
1X175
1X180
1X185
1X190
1X195
1X200

BW 70kg
60kg 1
70kg 1
80kg 1
90kg 1
95kg 1,1,1
97.5kg 1,1,1,1

cfwu x 2

170
175
180
185
190
195
205
205
205 f
205

First time doing 7x1 FS
Previous PR from 7x3 is 105# so I started singles with 95#

WUx2

FS
5x65 - for form and practice
1x95
1x115
1x125
1x135 - started rounding the back a bit
1x135 - better, more aggressiveness helped
1x140 - not bad, a little rounding again
1x140

Singles FS PR = 140# with nice, below parallel depth. Next time will start with 115 (a little over 80%).

Mike: 135/185/205x8

33 yom, 200#

225,235,245,255,265,275,285,295,300,300(fail)

95 x 5
135 x 3
185 x 1
205 x 1
225 x 1
235 x 1 x 5

Tim #116

I totally agree with your comment, however, for me this was a "learn to do it right day" so I adjusted accordingly. Thanks!

cfwuX2
155
175
185
195
205-fail
205-fail
200-fail
200-fail
200
205-fail
Wow that is alot of failing
puX15

48/m/149

143, 153, 163, 177, 187, 192, 197, 202f, 187, 187

225/245/275/285/285/blew my back between sets and had to shut down

warm-up: CFWU + 45, 65, 85
then: 95, 105, 115, 120, 125, 130 (PR), 130, 130, 125, 125

Age 51/BW 245#, done after "filthy fifty" make-up, subbed 20 rep set of front squats @ 125# for singles.

22/M/154

CFWU

115/135/145/155/160/165/165/155/155

Squats -- in general are probably my weakest overall CF area. Therefore, I am going to focus on perfect form -- even if the weight needs to be lighter. Plus I have no experience with front squats.

As such, all done "butt all the way down":

1 X 95lb
1 X 100lb
1 X 105lb
1 X 110lb
1 X 115lb
1 X 120lb
1 X 125lb
1 X 130lb (felt this one was close to taxing my abilities)
1 X 135lb (almost didn't get this up)
1 X 125lb

CFWUx3
45x5,135x3 warmup
155-185-205-205-205-215-215-215-225-225(fail)
5x135 warmdown

135-155-165-175-185-195
took it easy on my recovering back.
Felt good, no pain or strain.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Followed advice on recent video to work on form as best as possible, but push through to weight even if form drops.

135,145,155,165,175,185,195,205,205(ugly),205(better)

Sumo stomp really helps

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

185/205/215/225/235/245/255/260

I quit after 260 cuz I was scared to try more. Got the 260 on video. It looked good. I was stoked!

M/31/196

CFWUx2
wu: 135x5, 185x3
WOD: 205, 225, 245, 245, 245, 235, 225, 225, 225, 225

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

95-135-185-205-225-245-255-265(pr)-275(not quit par.)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M 34/170

135x2, 145x2, 185x4

working on form and wrist flexibiltiy

CFWU

Moss: 135-145-155-165-165-165-165-175-185-185

Bailey: 185-205-215-225!-215-215-215-205-205-205

225, 235, 255, 255, 255, 255, 255, 255, 255, 255

95, 135, 155, 175, 185, 195, 205, 210, 215, 220

135
185
205
225
245
265
285
315 (shallow)
295
305

max 185 to heels

132, 132, 142, 142, 156, 156(f), 156, 156, 156, 156

24/m/173

First time ever with perfect form. However, did 3s instead of 1s.

135
185
225
245
225
205
205
205
stop due to knee pain :(

155
185
195
205
215 PR
225 PR
235 PR
245 PR
255 PR
265- failed
225

42yom / 148 made up on 9/10/2007

135/140/145/150/155/160/165/170/175/180/185

Did eleven sets felt good. Below parallel on all.

9/10/2007
FS x3 BTB
95
145
165
185
205
215
225
Elbows high, all

Took an extra rest day on 9/9, so we did this on 9/10.

K-
WU- CFWU x 2 (minus pulls) and shoulder WO from 9/10
WOD-
65-75-85-95-115-115-125PB-135F (wrist pain)-125-125

Depth was A2A, form was good, remembered to look up each time and then didn't tip forward. Wrist pain became and issue at the end.

J-
WU-CFWU x 1 and shoulder WO from 9/10
WOD-
185-255 poor form-205-255 poor Form-225-225-225-225-225-225

Used crossed arms hold, as flexibility is an issue. In the end, focused on form and depth.

Thanks Coach!

Kate

Jeff-active rest
FS 5 X 1 @ 217
Charity-active rest
play day!

M/48/190

Left knee a little dodgy (sloppy form on Walking Lunges) so I didn't push it.

40kg/1/1, 50/1/1, 60/1/1, 70/1/1, 75/0. 70/1/1
40kg + chains/10/10

BWT 88kg

60kg,100,100,110,114,120,120,130,134,140/4? (was rough anyway).

Worked out at CD

Used the Smith machine - No Rack

135 to 215lbs

F/26yo/5'8"/139lbs

New PB 45kgs. Had a go at 47.5 but wasn't happy with the depth. Old PB was 40kgs.

135,135,155,155,165,165,175,175,185,185

135,135,135,135,185,185,185,185,205,205

bw-197.5

wu
burgener wu
ringdips,pullups,goodmornings,snatches, front squats, overheadsquats,

wod
155x1
155x1
175x1
175x1
185x1
195x1
205x1 ties old pr
185x1
185x1
185x1

Mostly felt good, but could use some bumpers because I almost dumped the 205 rep leaning forward.

MC

170/m/22
CFWU x 2
135# front squat x 4

155, 185, 195 (f), 185, 195 (f), 185, 185 (f)
95 x 5, 105 x 5, 115 x 5.

28yo, 5'11", 173lbs

225
245
255
265
275
285
265
275
285
295 f
285

I go so low on my squats that if you put a tennis ball under my butt, I'd squish it on the way down. 285 has been my PR for months now. Was so close to breaking it today. Just lost concentration on the 295 rep when the bar hit the guard rails on the squat rack at the bottom of the lift.

135/155/175/185/195/205/215/185 (FS)
225/225 (BS)

Wrists gave out, not legs.

Running short on time, did:
185x2x3
196x2x1
207x2x1
All sets cleaned from floor.
Full depth, pause at bottom.
1 min rest

4 mile Run.....30:49
Then WOD front squat
3 X 115
3 X 125
4 X 135

45/65/95/115/135/135/125/125/125/125
then:
3 x 95
3 x 95
5 x 95
6 x 95
5 x 65

Still learning front squat so started easy and worked up. Then hit multiple reps at lower weight to work on the motion. Still got a good workout at the Norwich YMCA, Norwich NY. Here for meetings.

CFWU
95,3
115,3
135,2
155,2
185,1
195,1 (Poor ROM)
195,1 (Poor ROM)
185,1 (Better ROM)
185,0; 175,1
175,1

Need to work on form. Can't seem to get my arms in the correct position.

I just started CF today, been reading about it for a few weeks now.
I did the front squats but found it difficult 'cause of my wrists.
Never tried the hook grip and boy this is some serious stuff.
I been lifting weights for a few months and CF is a total different approach to staying active/heathy.
In pounds(excluding barbell wt):
70x1 80x1 80x1 90x1 90x1
110x1 120x1 120x1 140x1 140x1

What I don't understand is this......for a guy that can squat 400lbs, how is it that I can not do quite well on this front squats? I gotta get my wrists stronger...

145,145,165,165,185(shallow?),185(S?),185(fail),165,165,145

135, 185, 205, 225, 235, 245, 245, 255, 265, 275 (pr)

Front Squat

135
155
185
205
205
185
185
205
225
225

M/44/250#

Flexibility is horrible, cannot get the bar in a good rack position. Tried a broom stick, the bar, and added weight. 115# still could not get the bar to touch my shoulders so just held it in my hands. I need to do some serious work.

BW = 164 lbs

95 lbs -> Failed at 190

43/m/168lbs

2nd time ever doing front squats - still having form problems but much better this time. Even my wrists were feeling better. Weights were low, but I figured I need to get the form down first.

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

Didn't get all the way down on 155. Afterwards did:
front squat 95# x 7 rep (2 sets)
back squat 135# x 7
ghd situps x 10 (2 sets)
back extension x 15 (2 sets)
10 chin ups
15 dips

22/m/175/70 inch

95-115-135-155-175-195(F)-185(F)-175(nearly F)- 135x2-185(F)-175

My legs must still be shot from all the activity this weekend...i was really upset i couldn't get the 185 up, need to really work on form too i suppose!

cfwux3

185,195,205,reset to:155,175,185,198,205F,175X2
head wasnt in it today, too many distractions

26m/192#

FS 1x10

1)135
2)185
3)225
4)245
5)265
6)265
7)275
8)265
9)265
10)265

135-135-135-185-185-205-210-215-220-225
Super deep w/ pause

M/51/155/5'8"
45,55,65,75,85,95,105,115,125,135(F),135
Had to work hard through sticking point on final rep.

bw 255.0
FS 1x10

185-185-205-225-225-225-225-235-235-235
225 and up was hard, all parallel or below.
1:30 rest between attempts

Backed off the weight in an attempt to get the rack correct.

10 sets of singles.
135 each set.

cfwu x 2
45x10
95x6
115x5
135x1
155x1
175x1
185x1
185x1
185x1
135x3

46yom 160#
185/205f/205/205/135x5/145x5/155x5/160x5
Did these 1 day late and did them between each rep of the press/push press and push jerk we did tomorrow.

I've never tried doing single rep maximums before. This was both fun and a little scary.

38/f/139
cfwux2
65,75,85,89,94,94,99,104,104,99 form got bad on last 3

I did this about 12 hours after doing the Filthy 50 (did that last night and this this morning), which was probably not my best move, but I'm a few days behind. It'll be interesting to try it again when I'm feeling fresher.

M/21/161 lbs.
185/205/215/225/245/265/275/285/255/205
Great WOD!

185/205/215/225/245/265/275/255/255/205

52 yo M / 5'5" / 159 lbs

w/u

5 x 45
5 x 95
1 x 135
1 x 185
1 x 205
1 x 225
1 x 235
1 x 245
1 x 255 (miss)
1 x 245 (miss again *&^%!)
1 x 225
1 x 235
5 x 135

finished with 7 sets of 15 reps DB swing (55-lb DB), plus pullups and burpees

28 yom 220#
1 mile run @ 7 min pace
185
225
235
250
260
270
280
290
300
225

115-135-155-165-165-175-185-185-185-185

41/M/170

Front squats
185
185
195
205
205
215
215
215
215

Did back squats instead

145
155
165
175
185
195
190
200
205
210

BW 127, DNF ran out of time...

115/120/125/130/135/140F/DNF, 135 ties PR but would have liked to finish

95-105-115-125-135-145-155-135-135-135

Kira: SP 65-65-65-65-65
PP 65X3 65X3 65X3 64X3 55X3
PJ 45X5 45X5 45X5 45X5 45X5

mg: SP 75-105-105-115
PP 115-105-95/ 85X3 ran out of time

16yom 155lbs 5'8

I did 3 reps instead because i have to clean the weight first and i cant clean as much as i can front squat (cleaned from the floor)

115x3
135x3
155x3
165x3 old pr for cleans
175x3 pr! for cleans

then i decided to add 10lbs and cleaned 185lbs after that, sweeeeeet, so my new pr is 185lbs

135-155-175-195-205-185-175-155-155-155

31 yom 190
205
225
235
245
250
250
250 - back rounded
245
245 - angry knee

and then finally,
245 for the 10th and final one

45/m/186/5'11"

as req'd

225

31/male/185#

185
190
195
205
205
205
205
205
205
205

165-170-175-180-185-195-200-205-210-215(pr).

28/male/165#

took sunday off. So I did sundays WOD today to get back on track.

32/190/m

135
175
185
195
205
215
225
235
240 (struggled on this one but pushed through and was successful)
245 (this wasn't as difficult as 240)

then warmed down with
135-8
115-8
95-8
45-8

I fell okay from this WOD. I am wondering if the pain is going to come later. Great WOD nonetheless, Thanks Coach!

30y/M/205/6'
CFWUx3

135-155-155-185(F)-155-155-155-155-155-155-155

No love on the 185. Reading about this squat afterwards made me realize that my grip was wrong. Correction made.

Command PT as warm up

135, 185, 205, 215, 225, 245 (PR), 245 (with a semblance of form this time!), 225, 225

Finally got this in.

Bar warmup
88x3

173.3
187.3 failed
173.3
173.3
173.3
173.3
173.3
173.3
173.3
173.3

This will be a make-up!

On shoulders

135
135
175
175
175
175
175
175
175
175

KGs:
100
105
110 (PR)
110
110 (f)
100
100
100
100
100

95/105/115/125/130/135/140/145/150/150

Age 36
BW 183

CFWU 2x15

Alternated with sets of dead hang pullups

185
205
215
225
235(f)
235(not great form but it went)
225
215
205
195

Finished off with jump rope practice - I have a suspicion I'll be needing it in the near future...

135-155-165-175-185-195(f)-195-200-205-210

Wrists are painful at higher weights

reps x 1 100-110-120-130-140-150-160-170-175(fail)-160

23/M/162

First time searching my 1repMAX AND i didnt have access to internet and only took 7 tries =\
Still really happy :D

CFWU

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

FS: 135 / 155 / 175 / 195 / 215 (not gr8 form but it went) / 215 ( bit better form) / 195

39 M 172

165-185-195-205-215(PR)-215f-185-195-200-200

Previous best 185, so I felt good about this. Form was getting ugly on 8th & 9th rep, but a 5-minute rest before the last rep allowed me to finish strong.

bw: 140

front squat 10 reps:
115lbs 145
125 145
135 145
135 155
145 135

196lb

135
155
175
185
205
205
225
185
185
185

(done 9/12/07)
First WOD in a week due to cold/bronchitis. Still feeling it, but max reps shouldn't be a problem.
1x185,195,205,205,215,225,235,245(pr),250(pr)
I guess the extra rest days helped me get a new PR. Could've gone 255 or 260 but form was waning.

225
230
235
240
245
255
260
270
280 (PR!)
255

10 x 20kg
5 x 60kg
3 x 70kg

1 x 80kg
1 x 80kg
1 x 85kg
1 x 90kg
1 x 95kg (fail)
1 x 90kg
1 x 90kg
1 x 90kg

cfwu

then

3x60kg
2x65kg
1x80kg
1x90
1x95 missed
1x85
1x85
1x85
1x90
1x95
1x95
1x95

first time i did front squat need to practice on the position of the hands

cfwux3 8 pu 8 dip no ohs, just squat
115, 135, 145, 155, 185, 185, 195, 205, 215

Forgot to post so I now I forgot my #'s.
Started with cleans and worked up to a PR of (205). Then proceeded to FS, forgot the exact amounts but I my last was around 300-315 lbs. Note: post on the same day or a week may go by the time u remember.

185-185-185-205-205-205(f)-185-185-185-185

135-145-155-165-175-185-175-165-155-155

Best form yet, went deep (butt to heels)

175-205-225-245-255-225-235-240-225-250

135, 145, 155, 155, 165 (very shaky form), 155, 155, 160, 160, 160

30/M/200

Bike to gym

CFWU x 2

Pre - Shoulder press series

165-175-185-195-205-215-225-245-255(PR)-270(PR)

squats 20# dumbbell
1x1
1x2
1x3
1x4
1x5
1x6
1x7
1x8
1x9
1x10

28/m/210

135
225
245
255
265
275
285

135
145
155
165
175
185
195
205f
205f
195f

200/210/210/215/220/225/235/240/245/245

275
275
280
280
265
255
255
255
255
255

PR at 280, goal = 285

In lbs:

140
150
160 for last 8.

Did this on 9/18.
2/3 CFWU, then 45 x 5, 135 x 5, 185 x 3, 225 x 1
275-285-295-305-315(ties pr)
325pr-335pr-340pr-345f-345f

I'm rapidly approaching what I can back squat.
Did 9/9 SP workout afterward. Results there.

M/31/6'2"/73kg

First attempt at M.E. front squats. Was very satisfied with how this went.

60/65/70/75/75/77.5/77.5/80/82.5/85

85kg is my PR for this lift.

185, 205, 225, 235, 245, 255, 255, 265, 275, 225

43/m/165

190
200
210
220
230
240
250
260
250
250

PR by 20, couple hours after running 6 miles

m/45/180
95x3
115x3
135x1
155x1
165x1
175x1
180x1
185x1PR
190x1PR

95
135
155
175
185
195
200
205
215
135x5
everything after 175 was a PR