Sweeet! ill aim high on this one

Alright. Now I can go to sleep. I hate not knowing what the WOD is. Go hard everyone.

nice picture

and luckily i didn't do heavy squats today.. although i was thinking about it

my little marshmallow!!! Annie, she gets cuter every day!

my little marshmallow! Annie, she gets cuter every day!

Thank God, I was begging for some squats today!

Annie is amazing!

Anne (spelling?) completely impressed by the WOD video, awesome performance yet again! I am continually impressed by your ability, truly inspiring!

Wayne

Geeez, even Annie's little girl has bigger forearms than me!

so freaking cute and feirce at the same time!

such as: fierce i meant

Annie, (spelling) should know that by now! my bad. sorry.

3 X 6???. Doesn't seem to fit CF numerology.

can you say...Amazing Legs...WHOA!

she got it from her mama! that was adorable.

Annie is badas$ and looks even more cut then ever! I want legs like that!

Tony, great music!

glad to see squats, my booty was feelin a little saggy. ha.

I'm SO in love with Annie!

Shooting for +450 on 3RM back squats tomorrow!

i was so confused, i thought by using her "Grace" weight it meant Annie was cleaning the weight of her baby... oops.

Annie, what great work.. Wow and your little girl is so cute

Awesome Annie! And Baby D looking cute as ever!

nadia... glad to see you shook the stomach bug.

So, Annie, do you carefully calculate the food labels on the baby food to keep your little girl in "the zone"?

You know, why do one Crossfit WOD, when you can do two at the same time? Seriously badass.
And that is still the cutest baby I've ever seen. (and you know what I mean Annie)

Awesome-ness!

kstar

Been a while since I've done some back squats. I'm really looking forward to see how much I can do. And Annie is just insane...

always amazing annie! you've got quite the collection of fan boys here too haha

looking forward to this, hope im not sick tomorrow :/

I'm so in love with Annie too. She rocks

That little baby is the cutest thing ever. Oh my gosh.

Priceless photo... those girls are fierce!

We did this WOD on June 11th if anyone is interested in comparing. Actually, it was one set less but who's counting, I usually end up doing about 15 in total anyways... Bring the pain.

Dylan may get it from her dad also, I've seen Jake toss heavy objects like they were nothing.

Inspiring Annie!!! And Baby Dylan too!!! ;)

Uhhh...WOW Annie!

5 min rope skipping + 2x CFWU

95
100
105
107,5
110
112,5

as rex'd

#26

last time CFT I did 1x 110kg

now I did 2x 112k,5 kg :D

so new PR!

25/M/72Kg

90
100
105
105
107.5
107.5
110

Curious as to the six sets being a typo or deliberate, only noticed that now?

Crossfit Ireland's T-Shirts arrived today

205, 225, 235, 245, 235, 245

Colm O'Reilly,

It was a typo. Thank you, and sorry to all.

I'm dying here. I started a new job where I travel a lot so I'm in hotels 2-3 nights per week. The Holiday Inn Express I'm in has 2 treadmills and a recumbent bike...that's it. Ideas? How do I maintain CrossFit while traveling like this? Any one else doing this?

Does anyone know where they have a picture of the 'top times' board (for Fran, Helen, etc.) from Santa Cruz posted? I've been digging around the website for a while now with no luck. I know a few others voiced interest in this as well, if anyone knows please hook us up with a link. Thanks.

Nevermind, just found it. On the CF Santa Cruz page, on May 3rd, 2007. Cool reference, enjoy.
http://www.crossfitsantacruz.com/crossfit_santa_cruz/2007/05/index.html

Thanks for the video. I want to be strong like Annie when I grow up!

Kate

P.S. Thanks also for the Back Squats, I too was hoping for them today.

Does anyone know if, for the time being (while I'm in France teaching), I can just work on alternating the weightless programs (i.e. the benchmark girls and runs) or should i focus on buying and storing weights for one year and then throwing them or giving them away when i move back to LA?

Hey just FYI to all...

Yahoo.com is featurning a Professor Randy Pausch video interview on its main page today. It's in response to the over ONE MILLION people that watched his "Last Lecture" online... gee, I wonder how many Crossfitters were included in that number? Anyway, if you watched the video on the last rest day, you should watch this too. It's about 8 minutes long.

Sorry, I couldn't get a direct link to it, but go to the main page and it's under "Featured".

225, 265, 315, 335, 345, 355.

Starting to the reults of CF on the flag football field. Am able to play both ways and am much quicker

ok, best photo ever. she is waaaay too cute.

wow, annie. wow.

OK...watching the videos is usually motivating, however this one made me feel like the world's biggest panzy. Annie is a monster.

225

Brian (re traveling and hotel limitations) -

Same problem. I do a lot of homemade tabatas (walking lunges, pushups, squats, prone knees-to-elbows, for instance), or Jeremy (use a rolled up towel stretched out in place of the broomstick), or burpees + about anything bodyweight.

Eva created a series of road warrior workouts. There are links in the forum, or email me and I'll forward some to you.

I'm currently traveling about 80%, maybe more. You improvise, adapt, and overcome ... somehow.

Did seven sets. Bad memory. Oops.

Bar warmup
132x3
176x3
176x3
198x3
198x3
176x3
154x3

Good morning'd a bit on the last reps of a few.

Some C&J and snatch work, then did Helen to make up for missing yesterday (couldn't remember yesterday's exact numbers and that was enough to knock out the motivation to do more thrusters :D).

12:05. Felt outstanding.

Going to drop by the local rowing club later, so... three workouts in a day. Nooo problem.

135/185/185/195/195/205/205-2 reps, felt back twinge on 3rd and stopped

First time doing back squats since I strained a hip flexor 2 months ago. Played it very safe.

3 x 10 @ 20 kg (BS, OHS, FS)
1 x 10 @ 40 kg
1 x 8 @ 50 kg
1 x 6 @ 60 kg
1 x 8 @ 60 kg
1 x 5 @ 70 kg

Than some deadlifts:
1 x 10 @ 60 kg
1 x 8 @ 80 kg
1 x 6 @ 90 kg
1 x 4 @ 100 kg
2 x 1 @ 110 kg

35/M/84kg

My back squats are still not good, so I only upped the weight slightly from the last 3-rep WOD.

Bar warmup, then 3x50, 1x60, 1x70 and then reps:
75
75
75
75
75
75

Rest was 3 minutes bewteen the first 4 sets, 5 minutes between the last two as a precaution against bad form from fatigue.
My back squat form is still not good - next time, I'll do Front Squats instead. I can do less weight, but with vastly better form.

Afterwards did max rounds in 10 minutes of 5 pullups and 5 each left and right 10kg single leg dumbbell deadlifts - mostly as skill practice for the SLDs. Got 8 rounds.

Then I did some rope pullups (3 sets of 6)
Handstand holds (3x30 seconds, 1 minute rest, at the 30 second mark of the rest did 5 elbows-tight pushups)
Rope pullups (1 set of 6, 4 sets of 4, 30 seconds rest).

Came home and did grip work.

M.38.5'11".170 lbs

Did front squats this morning as part of a PMenu WOD:

125 lbs x 3 x 5 sets (1 minute rest between sets)
Clean pull 115x3, 120x3, 125x3
Behind neck jerks 65x2, 85, 95, 105, 115, 120, 125

3x10 pullups
2x20 hip twists

M 48 70" 174

Back Squat 3 X 225/225/225/225/225/225

Annie, WOW! Girl you rock! My goal in life is to have legs that look even half as good as yours! Those are some pins to be proud of baby!

And your little girl is precious! What a super role model she has to look up too!

Age=27
BW=185

255
265
275
295
305

Butt to floor.

225
245
265
275
275
275
275

did 7 sets by accident. really concentrated on form, and couldn't go as low at 275 so i didn't advance in weight

First week on CF. First time I've done max squats in at least 8 years.

185
235
285
285
235
205

As rx'ed.

Age=22
BW=195

315
335
355
355
355

Parallel ... but i pretty much died after.

bw 170

225x3x5
245x3

(I miscounted....)

Mark
185, 185, 190, 190, 190

30/m/170 lbs

165-165-175-175-180 lbs
all x 3

On a personal note, my personal best 1 x max rep was 165 lbs 4 weeks ago.

Amazing......

225x5x5

BW: 162
Back Squats
All sets of 3
225/245/255/275/295

F/24/5'9"/133lbs

55-60-64-66-68-70 kg

Really happy with that...my max is currently 72kg (and I've only gotten that once), so I think I will be able to increase that!

48/M/170 JB 135,185,225,250,275
42/M/195 DB 135,185,225,250,300

What a bad day =\

M/23/162

dynamic stretch
(15 OHS , 15 Backx , 15 situp , 8 PullUp, 5 HSPU , 10 knees2elbow) x 3 as WU

On to:

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

225(PR) - 255 (f) - 240 (f) - 235 (f) - 225 (f) - 200 (2reps then f) - all ass2ankle

The body was there, as always, the mind though, was way out of it. Such a failure day =[

Sorry coach =\

Hopefully, the force shall be with yall

ah'ouh

38/m/205
did yesterday's wod
subbed 45# thrusters (can't believe i did more of these damn things)
and elevated the feet by 2' instead of hspu's
14:15

will try and do today's wod this afternoon

45m200
dl 3-3-3-3-3-
235-255-275 (failed on last rep, crashed onto cage, though not bad)245-235

really worked on good technique, especially getting below 90 , which I did.

oops meant squats, dl

excited to see where i sit with a squat max...will do this afternoon. first week on CF WOD's...loving it.

m/25/167lbs

back squat 3-3-3-3-3-3 reps:
176lbs-187-198-209-225-242(pb)

7 sets of 10 box jumps to finish, legs felt fired up.

Jesus Annie, You're making the rest of us look like newbies....

Do you think "baby D" knows her mom is a BadAs$? Or does she think every mom is this way? Inspiring as always Annie!

Great video - Annie is amazing!

What music is that? The Sweet Jane/Don't Hold Back remix.

33/M/175

As Rx'd
185-225-275-295-315

Yesterday WOD 28:00
HSPU killed my time, but I did all required

33/M/175

As Rx'd
185-225-275-295-315

Yesterday WOD 28:00
HSPU killed my time, but I did all required

185/205/225/245/265/275

#72, Gayle

Thats from bestofbootie.com, not sure what year. Its free to download, its called a mashup.

Awesome video.. Annie is an inspiration to all.

first off, annie as every one else has said, you are amazing and your little girl is so adorable! well done on both! lol.

w/u: 100 single unders (unbroken!!)
5' DU work. stopped when i got tired of giving myself whelts.
CFWUx2, jumping dips, purple band for pullups (can do 2-3 at a time, but i need to move down in assistance.)
3x10 back squat with oly bar

95-115-115-115-115-115

stayed at same weight due to form issues. most frustrating workout ever for mr. my last heavy BS day was about 30# heavier or so and then too it was form, not legs that were shaky. but i desperately need the work, so thanks, coach!

ck

BW 173

265/287/309/309

CFWUx1

5x3x203

Post:
50 Pull ups
50 Push ups
50 Sit ups
50 Squats
9:04

Man Annie is yoked.
CFWUX2
3X65
3X85
3X105
3X125
3X145
3X165
3X185 (bodyweight and current PR)

I'm still recovering from a lower back strain, but I swear I could have gotten up to 205 today if it wasn't bothering me.

I started another hatch squat cycle this week, today was workout #2 of 24 and culminated in 280x8 (80%).

65,75,75,80,80,80

m/6'/185

specific wu

WOD:
fronts squats x3:185,195,205,205,215,215
back squats x3:215,225,225,225,225,225

post-WOD:
pull-ups at 90 sec intervals:10,10,10,10,10

28yrs/m/195lbs

Back squat as Rx'd

185, 200, 205, 210, 215

Last couple of sets were starting to feel really good. No matter how much I try and warm up for squats the first couple of sets my legs feel tight, especially in the upper quad/groin area. Can't wait for tomorrow's WOD.

30/Y.O.M/205lbs

Me and my friends just started to do crossfit for the first time this week and it's awesome. Keep the good workouts coming. Question: since we are all in the army we still need to keep up the cardio; should we still keep running in addition to the workouts?

185 / 205 / 215 / 225 / 275 / 295

120 - Pull-ups

M/150lbs

135x3
155x3
185x3
205x3
225x3

Annie is so hot...and amazingly strong too!
Great workout! Off to work and then the gym for me. 3-3-3 of Squats. YAAAAAAA

19yrs/m/175lbs

back squat as rx'd

135, 155, 165, 185, 207, then 8x 135(felt as if i was air squatting)

#76 Jay H

Thanks for the info! I found it at bootieusa.com from 2006.

25 minutes on:
3 rounds of:
35 double unders
25 thrusters (95#)
15 pullups
15 ring pushups

17 minutes were spent on the double unders. I'm new at these and will need to practice this more. I plan to include them in the Anderson Warmup.

225/185/205/225/235

39yrs/F/171#

(all in kilos)

65
70
72.5
75
75
75

I'm no fan of huge muscles on women but they are two amazing legs

m/35/180

1 round CFWU

135x3
155x3
155x3
145x3
145x3
145x3

Because of missed workouts, etc. I haven't ever done weighted back squats to full depth. The weights seem low to me, but it was tough!

28yom/6'4"/215#

Top set was 3x225#. I don't know what's going on, but I just can't keep my knees from knocking together under any significant load. Muscularly it certainly felt like I could have gone a good deal heavier (275x3 before I started stressing form recently), but any more than 225 and my knees just slid right in. Off I go to scour the boards for tips and advice.

CFWU 3x15
5x3x315 Parallel or lower

Tried doing some treadmill action, but the quads were smoked.

Is there anywhere to find complete bio's on the athletes/trainers featured on the main site? I've seen abbreviated ones somewhere, but it would be nice to hear everyone's story and how they eat, etc. That would help a lot and could possibly be very motivating.

Great work, Annie. All that and she's a super nice person.

Feeling sleep and nutrient deprived. Not much energy. I think I will be saying that a lot this quarter. Should get better after the first week of December.

Still working on my low back squat. Still feels really awkward.

CFWUx2

115
135
135
(145x1 failed on 2 so didn't count this set)
135
140
140

#95 conorb

Sounds like weak adductors (reference pp 46-49, Starting Strength). Squat more often and with light enough weight that you avoid this problem. Focus on actively pushing the knees out, they need to track over the feet.

Wu- 5 min. jump rope practice
WOD-
45,50,55,55,60,65,70
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

32/m/6'/190

225
245
260
275
285

I read the sets to be 5 not 6, anyway...
85
95
105
115
125 semper fortius

115-125-130-135-135. The weight of my heavy lifts leave something to be desired.

WU .5 mi. walk on treadmill
WOD
135/155/165/175/185

WU 30 Air Squats
WOD
185/275/275/225/225
Just left the gym and legs are already getting sore!

26M
150

225, 3rd rep fail
185
195
205
205, seriously bad form on last rep

My quads are on fire!!

23m/209
275
315
315
335 (f)
275
315 (2)

27/245/78"

Did OHS instead. all sets above 80% of 3RM
175x5
185x2
185x3
185x5
185x5

OHS are better for my back, plus I am still chasing my Bodyweight OHS Goal. Happy with the work I got in today. I could feel the weakness in the sholders from yesterday's WOD

pre-cfwux2, bwux1, hang squat clean practise
wod -196,201,206,212,217x2
amrap pull ups -31 pb

30/F/148

95, 115, 135, 155, 165

The video's are amazing. Very inspirational.

113,118,123,126.5,129x2

also did max shoulder press x 1, 85 (pb)

ps cute pic of dylan (and annie!)

28m/ bw195
did crossfit san diego wod
snatch 7, 2 rep sets
135, 135, 155, 155, 160, 160,160 form still leaves much to be desired
post
400m(actual distance is 429) run x3 3min between intervals
1:30, 1:27, 1:26
still had some energy...decided to do some pu jerks
135x2, 175x2, 225x2, 275f, 255x2

as rx'd butt to ankles 352 for 3's,solid felt good

31/m/212/6'5"

245x3
265x3
275x3
285x1 (f)
265x3

Not so good. Legs were actually a little sore from yesterdays thrusters. This is what happens when I take time off, legs always feel it the worse.

225, 275, 225, 225, 225, 225

Realized early that my legs had no pop at all and so focused on form and rom.

knee feels weird, so I took it carefully.

215, 245, 265, 265, 285 (only 2 on last set).

41/f/163#
cfwu X3
jumprope 5 min
65#-10x, 85#-10X, 105#-5x, 115#-5x, 115#-3x, 135#-3x, 145#-3x, 155#-3x, 165#-3x

warm up with 3x15 pu and 3X30 sit ups

haven't down squat for squats in a awhile:

115,135,185,225,245,245

bc

M/35/5'8"/168

CFWU X 2

185, 225, 225, 245 (pr), 245

ROM has increased dramatically since starting with CrossFit/the WOD; totally in the hole today.

Really feeling in the zone. Seems like I'm hitting a PR in something weekly.

CFWUx1, Bear w/ bar, TGU 5ea 20#, WU squats 5x95, 5x115, 3x135, 3x145...BW 127

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

Current 1RM is 185, I think it will go up. Depth could have been better, I need to stretch more. Good WOD though:)

18 / F

Hmm... well my lifting workout included squats so I'll put that up.

Warm ups
Snatches
Clean + Jerks
(now sorta relevant to today WOD)
Squats
weights in KILOs
42.5
45
50
52.5

4 at each weight.
ended w/ abs.
felt good. :-)
my biceps are sore from the PFT yesterday...
thinking about going rock climbing this afternoon (indoor)

185, 205, 225, 235, 245

225x3
270x3
295x3
315x3 (woosah...)
295x3
295x3

I still can't stop myself telling everyone I meet about crossfit. I think it's a compulsion now.

185,225,245,275,295,275

245/265/285/295/305

I should have tried 315. 305 felt good.

60kg x 12
100kg x 5
110kg x 3
110kg x 3
100kg x 4
60kg x 8

Finished with some weighted pull-ups (10kg 3reps couple sets) and some DB snatch practice.

Bwt: 134

All sets of 3

221
241
265
276
276

does anyone wear wraps or a belt with heavy squats?

thank you

M, 39, 175

225,245,255,265,275

Box Squat 3-3-3-3-3-3 reps

5-Steps 225,245
6-Steps 265
7-Steps 295X2
8-Steps 305,315

Annie's baby is soooooooo adorable.

26 yom 6'2" 155#

CFWU x 3 (12 pu, 12 dips, 12 lunges, 12 back extensions, 12 pushups)

Did seven sets of three....read the WOD wrong
135, 155, 165, 175, 185, 195, 195

Push press: 65x3, 95x3, 105x3, 115x3, 125x3, 135x3 PR!! First time putting 135# overhead successfully.

Weighted Pullups: 3 sets of 85#x2

135,165,185,205,225
thanks crossfit

275, 295, 315, 325, 335

Really looking forward to this WOD. I'm a day behind, but I almost want to forget my rest day and just hit the gym.

I'll wait...

Woops! Did 7x3 instead.

Neal: 135,155,175,185,205,215,220
Mike: 135,155,175,185,185,185,155(form focus)

The squat rack in my Backyard Gym isn't ready yet so I choose the WOD on Navyseals.com. Took 38 mins
Run 1 mile
50 Thrusters (65 lbs)
30 Pull Ups
Run 400 Meters
25 Thrusters (65 lbs)
15 Pull Ups
Run 1 mile

22/M/79kg

110
115
115
115
115

Wanted to go heavier, but developed nasty cramps in the quads after the first set. Proceeded with caution.

225,255,275,290,290,275

First time doing this one, havent squated heavy (over 295) in 14+yrs
315 - knew I could do it
345 - building confidence
365 - got it
375 - after 2 was scared of my knee
365 - cowardly got all 3

m/34/165

3xCFWU

5x3 205

28/M/5'11"/217#

185, 225, 275, 315( 2 successful attempts 1 failure ), 275

i can already see a difference in my squats from doing the other workouts....

36/M/177

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

105#
155#
195#
205#
215#

#131 Tom- I used to wear these when I powerlifted... I dont like to wear them now unless of an injury. IMO wearing them can cause one of 2 things, lifting heavier than your body trully can handle thus causing an injury elsewhere or creating weaknesses. Whether to where them or not I think is truly up the individual.

BW 183

285 x 3
309 x 3
320 x 3
329 x 3
338 x 3 (easy

36/m/165

115#-135-145-155-165f2

sn: 1x5 85#
cj: 1x5 100#

37/M/176
Front Squat
155x3
175x3
195x3
200x3
195x3

28/M/190#/6'3"

WOD:

242x3
264x3
275x3
286x3
297x3

- OlliS

26/m/165
225x3
225x3
245x3
265x3
275x3
Really sore today and form suffered.

32/F/5'10"/153#

160-175-195-205(1f)-200

34/m/187

225X3
245X3
245X3
225X3
225X3

skill work out DUnders hit 23 in a row (PB)

AS RX'ed,

185
225
275
315
365 (Tied PR)

All parallel or lower.

1 Mile "loosen up" run after. It did not do what I had intended it to do. Good work all- and annie, you are a She-Beast Super woman. I couldnt get that stupid song out of my head all workout... i got it from my mama, i got it from my mama.....

AZMat #140
any chance you live in arizona? Im a CrossFitter in Goodyear and also follow the navyseals wods, hollar at me if you are!

225,235,245,255,225
34/m/183

24/M/170

Warmed up with some stretching, light over head squats, PUs, dips, back extensions, sit ups, SUs with a few DUs.

back squats:
185x3
205x3
224x3
245x3
250x3

Then some bench press:
135x12
155x4
185x1
205x1

42yom / 146

155/175/195/205/215

Post - Squat and Deadlift Practice per Intent suggestion and finished off with some single arm KB swings

As Rx'd
205
215
225
245
255

bw 70kg

cfwux1

70/75/77.5/77.5(f)/75 kg

worked up to 405

as rx'd
185-255-255-275-275

185
205
205
225
245

245 is a new personal best.

big pipe: bw 180

205, 225, 245, 265, 285(2)

Quads sore/injured... 135,155,165,175,185,135.

Age 35
BW 145#

As rx'd:
185
190
195
200 x1
190

38/M/185

After warm up
As rx'd

315x3
365x3
405x3
365x3
365x1 315x3

38/M/185

After warm up
As rx'd

315x3
365x3
405x3
365x3
365x1 315x3

What a pretty little girl and I love her "guns"

269,274,276.5,279,281.5 all reps ass-to-grass.

PB by 10 lbs. Packed it in at 281.5 as squats just smoke me mentally, happy with the improvement and the lifting shoes were sweet. I like to go deep on the 3-5 reps squats to train the whole ROM and then just to legal depth for 1RM for the CFT. Full depth just beats up my CNS...

Pre-tried out 'The Bear' with 88 and 132lbs. It hurts.
Post-1RM depth practice with 225, GH raises 2x10reps, KB bear crawl practice.

Speal, huge numbers today. Nice work!

47yom 160#
45x15
135x10
185x5
225x3
245x3
245x3
255x3
255x3
225x5

175/185/195/210/215

m49...170 lbs

185
225
275
275
225

275 felt pretty heavy and I didn't have a spotter. Didn't make it to parallel but got close.

M/35/155 Started CrossFit 2 weeks ago.

95/115/135/165/185

Had No spotter, 185 lbs was all that was availale at the Fire Station.

Didn't feel like I got a workout so I did Pushups and makeshift Pullups: 15/14/13/12/11/9/8/7/6/5/4

Alternated between the 2.

26/M/185

275
295
295
295(f)
285
285(f)

41/M

CFWU x 3

185
185
190
195
205

38/f/120
125,135,145,155,165 pb

WU-
60 jumping pullups, partitioned
60 jumping dips, partitioned
Back squat 45 lb bar x 3, 95 lb x 3

WOD-
115-135(1)115(2)-125-125-125

Practiced kipping again, just looked goofy and got blisters instead. I landed funny once during the dips, and I thought my knee was ok. The first set with 135, I felt sharp pain and lots of pressure in my knee. I immediately downloaded the weight. The following sets I felt pressure, but no pain.
Knee is now swollen. Really disappointed.
No jumping for me for a few days.
All squats A2A and shoeless (except WU sets).

Kate

26/m/155

Did 185,205,225,245,245

Love me some strength days

Also are there any crossfitters' on here from Colorado Springs?

cfwux3rds 12reps of squats,pushups,situps,close grip bp 155,back ext, and dhpu's 1repx6,2x6,3x6

bwt 240 age 32
wu 135/185/225
255/275/295/315/325

42yom 184lbs
I don't know what you guys read, but myself, I read only 5 sets of BS as 3-3-3-3-3. Some people for some reasons saw an extra set in there. It's ok, I often lose count and do an extra set. Not today though...

CFWU x 2 then
BS Warm up
135lbs x 15 (too damn easy)
185lbs x 10 (still pretty easy)
190lbs x 5

BS 3-3-3-3-3
200-205-210-215-200

My old PR was 200lbs, so I feel pretty good! That's why I ease back down for my last set, I didn't want to get too greedy.

Post WOD:
4 sets of Dips: 28-19-17-16 Total: 80.
4 sets of Inverted Rows: 35-25-20-20 Total: 100.

31M/192

CFWU
210X3
260X3
280X3
290X3
300X3

Total Load, 4020, whoo hooo.!

m/28/196

315/315/315/325/330

PR at 330. Since I'm actually doing squats the correct way, going down to parallel with no belt. By the way, anybody know if Crossfit will help me produce a boy???? Got 3 year old twin girls and just had another girl. I would think doing these workouts, my wife would come out with a fully developed man. Just a thought.

125, 145, 165, 185, 185

225 x 5 x5

BW 158

235/245/250/250/250/250

At this point, I'd be happy with 1 muscle up. Nice job mama!

Warm Up - GA's warm up w/ 3x10 of pushups, dips, declined situps, L lifts, back exts, & jumping pullups. Also added Sampson Stretch and 3x20 of double-unders.

Since we had a heavy day, I wanted to work on Overhead Squats. I've never done anything but the bar x 10 in my warm ups so I went 1x7 to find my 1RM.
1. 75lbs
2. 95lbs
3. 105 lbs
4. 115 lbs
5. 125 lbs
6. 135 lbs
7. 150 lbs – that’s a long way from my body weight, but I gotta start somewhere

WOD - Back Squats 3x6 (went to parallel)
1. 225
2. 255
3. 285
4. 315
5. 345
6. 375

29/M/175

225
245
260
260
260

m/38/178/67"

cfwu x3

135
225
275
295
305

I am behind about a week. Today I did 35 double unders, 25 thrusters/95#, 15 pull ups. 3 rounds. My double unders are terrible I can get runs of 3 so my question is this. Is it better to do tuck jumps instead? My time was 24:15? any suggestions. thanks

m/29/198

315x3
315x3
335x3
335x3
335x3

21/165/5'8

225, 245, 255, 275, 275

29M/165#/5'6"

Warmup - stretching & joint flexibility, cfwu x 1, 135# back squats x 10, stretching

225 x 3
275 (fail - waaaay too ambitious)
225 x 3
225 x 3
245 x 3
225 x 3

followed up w/ dips (30, 25, 15) & sit-ups

Kate - sorry to hear about your knee. Hope it heals quickly.

did set of squats, 1 min rest, 2 muscle ups, 1 min rest squats etc. total 6 x 2 muscle ups.
70-90-110-110-120-120
weight is not so good, but form is getting better
have fun, Johan

225/250/275/285/275 - only one rep on last set

felt a tweak in my left knee, and no spotter available, so I decided to stop there rather than risk injury.

v/r, Jay

3x 185, 225, 225, 245, 265(partial depth).

M/44/250#

135x3
185x3
225x3
275x3
315x3
335x3-Failed

Neil: Called in 'sick' to work then when surfing for most of the day...not sure how I'm going to explain the tan face tomorrow. Then went by the gym for a some quick squats before the powerlifters took over all the equipment.
152, 172, 186, 201, 206 All below parallel (I think)

135-185-225-225-225

BS Reps of 3:
135-145-145-150-150-155 (PR), 160 (PR)

worked on some shoulder presses, etc
Erin

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

3x 230lb
3x 235lb
3x 240lb
3x 245lb
3x 250lb
3x 255lb
1x 265lb on 2nd rep of the set my legs failed coming out of the hole. I was squatting in a cage so the safeties caught the load and I crawled out from under it.

I want to give a huge thanks to Coach Rippetoe for showing me how to squat correctly. His book was extremely useful and his powerlifting seminar was excellent. The most important lesson that I learned from Coach Rippetoe wrt to squatting is shifting the load from back to the hips by lining up the load over the hips through a lordotic arch, tightening up the back muscles and proper foot placement.

Even more amazing is that I had severe back injuries from falling off a roof 15 years ago and never thought that I would be able to squat aqain.

I would also like to thank Coach Glassman for making available to the masses such talents as Coach Rippetoe and Coach Burgener.

265lb is 1.5 X BW for me.

m/20/200lbs

185/205/225/250/265

started too low

40/m/180

3 sets of 3

255
265
270
275
280

Note: Would have gone for a bit more but for slight back tweak.

Does anyone know why the santa cruz wods on their personal website are different from the wods on the .com site?

24/m/180

205-215-205-215-215-215

top of thighs past parallel to floor

23M,155#
225 - poor form
225 - Again, poor form
215 - Good
220
225 - fail

Followed by some pistols, rope climbs, lunges, and one-legged deadlifts (thanks to #51 for that idea).

Annie my IrAsian sister... You frickin rock, and the Pickle is adorable!

Nolan: 185 195 225 225 205 205
Chris: 135 145 155 135(tried 155 but missed) 145 150

Give her a big hug from Uncle DJ.

as rxed
245 260 270 280(pr) 285x1
post:
min 0-2 24" box jumps= 47
min 2-4 burpees = 32
finish with a strong 50 consecutive double unders

20/M/165#

As rx'd:
205
225
235
245
265 (PR!)

#190 Travis from Reno-
Thanks for the well wishes!

N-
Instead of Back Squats did Angie (different order)-
100 Squats sets of 35, 25, 40
100 Situps sets of 60 & 40
100 jumping pullups (very small push off with feet) sets of 10's
100 Push ups on knees sets of 10's
Time- 26:55

Rests were 10 - 30 secs.
She's mostly been focusing on running these past few weeks.

Kate

135,155,185,195,205 - rehabing the back
bench 3x3: 225,235,245

m/38/170
warm up andy 1 set 10 reps

1-135-5
2-185-5
3-225-3
4-235-3
5-255-3
6-265-3
7-270-3
8-280-3 w/belt and spotter

? Does it count w a weight belt?

Another pleasant journey into PR land. M/33/153#

185
205
215 (prior PR)
220
225 (fail - did one)
135x5 for confidence

TK

95x3
115x3
135x3
155x3
175x1
135x3
95x6

Still working on form. I need to work lighter and make sure I am getting deep enough.

23/M/165

275-275-275-275-275

Then did some overhead squats and strained the left side of my neck somehow! Doh!

44/76"/198

205x3x5

legs were toast from Tuesday's WOD (done Wednesday) and yesterday's

Speal (#130) -

Only 2.06 times your body weight? I think it's about time you started getting in shape. Damn brother!

M/30yo/173lbs
155,185,195,200,200

pre cfwu 3x12
post k2e 8,6,4,2
worked on double unders and can knock them out very well when not fatigued, but I notice the fatigue almost immediately more so in my doubles than any other measure

2/3 cycle continues 375 for the squats 4 sets
2/3 cycle press/push/jerk with 145 1,3,5 for 3 sets finishing with 95lb for 10 reps jerk

I don't have enough plates in my basement to perform low rep back squats so:

Pistols with 25 lb plate counter balance
4 sets
R x 3
L x 3

Assisted Pistols holding basement support beam
1 set (last)
R x 3
L x 3

Is it just me or was Annie not even out of breath at the end?

36M/5'10"/165#

As Rx: 190-200-210-220-230.

1:245
2:255
3:260
4:260
5:260

18 yo M, 206lbs
started xfit less than 1 week ago
worked out for almost 3 years

P.S.: CROSSFIT IS AWESOME!!

my bad, make that 19. birthday was a week ago haha!

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Back squat 45lbs x 10, 95lbs x 10, 115lbs x 5.

Back Squat
135lbs x 3
155lbs x 3
165lbs x 3
175lbs x 3
185lbs x 3

3 minutes rest per set
Foam roll after

m/33/176 15r days since CF, Columbus Ohio

175 (BW) 195 225 235 245

Did a CFT today. One month since my last. Gained 40 extra lbs of iron, scored 265, which puts me safely in "advanced". It's better than Christmas.

PR'd presses (70) and DL again (240).

IT'S THE ZONE. Obsessive compulsive, "As Good As it Gets" sort of weigh and measure everything type of zone eating will improve everything. I used to kinda eyeball it. No longer. It only takes a fraction of a second more to whip out the measuring cups. I picked up so much more than i thought i ever would.

44/175

8 x 133 and 5 x 221 then:

3 each @ 265, 276, 287, 298 and 304.

I did one set of OHS, got 9 @ 80kg (177 lbs), the quest to 15 continues....

M/22/149 cfwux2

185x3,225x3,245x3(PR),255x2+F,245x3

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/220
wod as rx'd
315-365-385-405-225

got 405 pretty easy just felt a tweek in the groin so thought it'd be good to stop there.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

30/203

Warmed up to 245, then WOD as rx'd

250-255-255-255-255

Major PR. Thanks to coach. This is my third month of CF.

steve/51/163
CFWU
185-185-185-185-185
need to squat more often

Patty/49
CFWU
55-55-55-60-60

28yo, 5'11", 170lbs

225
255
265
275
285

Maxed out at 275 last time I did 3's. Limiting factor today was neck pain from the bar across my back and the fact that I was in a hurry. Probably could have pumped out a 295 set.

46 y/o male 150# (I dropped a few pounds since last week??)
186/199/209/214/219/221(1)/221

pre: cfwu x 2, bwu x 3, tall clean practice
post: amrap bench press 153# - 8 reps

really focused on wider stance and aggressiveness today.

M/230/25 5'9

Set 1-225
Set 2-230
Set 3-245
Set 4-265
Set 5-275

85k
100k
110k
120k
120k - struggled to get low on the last 2

ran and skipped afterwards

Great picture!

30yom, 155#
135, 185, 205, 225, 245
Then front squats while working on my rom.
135, 185, 155, 160, 160

21/m/127

155
160
160
166
166

Stretched out with another set of 135. My CFT from last time is a max of 175. Somehow, I feel like that's going to fall soon!

100, 170, 150, 130, 120

Trying to correct my form and keep it through the movement.

1/2 Mile Run
CFWU X 3

185
195
205
225
235 - PB by 40 lbs

19 yom 180

185x3x5

CrossFit is bringing back Spartan women...
"because only Spartan women give birth to real men."

I like being a strong girl though (or aspiring ... in process as of now)...not that I'm as strong as some of these amazing women yet, but if I keep up with CrossFit, I'll be a super studly chick when I graduate from this place. Goal? Max the male PFT standards by the time I graduate. I think if I continue w/ CrossFit faithfully for the next 2.5 years that is not an unrealistic goal.

1/2 mile jog
cfwu x 3

155/175/185/195/205

post: more sq. 225 1x, 135 8x, 135 6x, form work
practiced pullups; 10, 8. baby steps, but good

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
CFWU

135
225
245
275
305
315
Also rode 14 miles on bike.
GOOD TIMES!!!!

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

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
CFWU

135
225
245
275
305
315
Also rode 14 miles on bike.
GOOD TIMES!

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

22/m/192

195
225
250
275
225

Working on getting parallel, but awful close

155, 165, 175, 185, 190

BS
225x5
245x3
265x3
285x3
305x2
225x5

OHS
135x10
135x10

20X 135lbs Back Squat
30X 135lbs Bench Press
10X 225lbs Back Squat
8X 225lbs Bench Press
20X V-Ups (abs)
Neck Flexion
6X 245lbs Back Squat
8X 225lbs Bench Press
20X V-Ups (abs)
Neck Flexion
6X 245lbs Back Squat
3X 235lbs Bench Press
20X V-Ups (abs)
Neck Flexion
6X 245lbs Back Squat
1X 245lbs Bench Press
20X V-Ups (abs)
6X 245lbs Back Squat
1X 245lbs Bench Press
20X V-Ups (abs)
6X 245lbs Back Squat5
8X 215lbs Bench Press
20X V-Ups (abs)
10X 225lbs Back Squat
12X 205lbs Bench Press
20X V-Ups (abs)
15X 135lbs Back Squat
20X 135lbs Bench Press

50X Jump w/ 45lbs Bar
12X Push-up (Very High Angle)
50X Jump w/ 65lbs Bar
10X Push-up (Very High Angle)
50X Jump w/ 65lbs Bar
10X Push-up (Very High Angle)

5 Rounds of:
20X 24' Box Jump
1minute Jump Rope

SWIM: 1000 yard (Crawl & Breast)

280#/44 yom

BS 6x3 (read it wrong)

315/335/365/365/365/365

35/m/180/5'10"
1/2 mi run warmup
95, 115, 135, 155, 185, 215 +1 rep max 225
cheating with a smith machine.
1/2 mi run cooldown

Squats
3-3-3-3-3
165#

Help Coach...

Me: 41yo/M/5'10"/190lbs

CFWU + HSPU 3 sets 15 reps per set

WOD as Rx'd: 5 sets 3 reps per set at 175lbs

I am always disappointed at the weight I can Squat. It seems that my posterior chain always gives out before my legs as I go heavier and this stops me from going heavy. I believe that my chest must be too far forward causing to much weight to be put on my back instead of my quads. But when I try to shift my balance backward and keep the weight over my heals I feel like I'm going to fall backwards. How should I go about trying to fix this? Any help would be greatly appreciated. Thanks.

Have Fun, Train Hard,
Billy

40y/o M
75"/201#
225x3
255x3
265x3
270x2
265x3

Hi all, Here's the deal. Since I missed the du, thruster , pullup WOD, I had a choice yesterday. What do I hate more, thrusters or hspu's? It's a close call, but at least I have a shot at doing the thrusters so I did that WOD, subbing tuck jumps, 14:38. Unfortunately, the thrusters fried me for squats and I have a slight stiffness in my hip so i decided to adjourn (lawyer talk!) the squats until tomorrow. I had the bright idea of trying Annie's videoed WOD but it wasn't happening. I ended up doing some weighted dips and slunk out of the gym. Hopefully tomorrow won't be too busy at the office and I'll have some bustle in my hustle. We shall see. Good work out there everyone.

WU: 500m row, 400m walk, CFWUx3
WOD: 225, 245, 265, 285, 305, 305

Thanks,

44/M/232/76"

1: 185
2: 205
3: 215
4: 215
5: 215

+30 from last time, but still low. Hardest part for me is holding the bar; kills my shoulders!

225x3
275x3
305x3
315x3
325x2
225x3

160
185
205
220
230

46 196

315,335, 355, 325,325,

230
240
245
250
255

fairly satisfied. I know i got proper depth, but i was hoping to get to 260.

33/210 M

Sweet! Took it easy today. Getting together with some Docs at WRAMC tomorrow for a workout. Looks like a nice little group is forming. Stoked!

CFWU

135
225
235
285
315
315

31/m/185

70
90
110
110
110

I ran out of weights.
Also did 2x10 35lb kettle bell swings, practicing my muscle-ups and turkish get-ups.

37m 185
cfwu x3
wod
225
295
315
325
330 4 times (coulda done more, maybe)
below my max, but going all the way down now--full rom.
afterwards on a whim tried to max out on pullups
new record: 30 pr!

40 min soccer game for wu

wod as rx'd

225-225-225-225-225 (okay form, want to improve
before pushing up more weight)

did some skullcrushers,dips,p-ups, and swiss ball situps after.

No rack
Did Zercher squats from the floor.
185x3x5(all weight available)

33yo/m/210

150
205
225
245
265
285

Raz 178#/M/35

225/235/245/255/265 1 rep.
previous max. was 255, did it 3 times today. Good times!!!

Raz 178#/M/35

225/235/245/255/265 1 rep.

Previous max was 255, today I got it 3 times. Good times!

F/24/104

95-105-115-120-125-125

Not my best performance but i am working on some form issues

F/24/104

95-105-115-120-125-125

Not my best performance but i am working on some form issues

20/m/155-160
1hour krav
155/175/185/195/205F

All done full ROM. Couldn't get back up past parallel on the last rep of the last set. Done on a smith machine. Weight is a PR but I don't know how that would convert to free.

135/155/165/175/185

CFWU x 3

225
225
235
245
255

315
325
335
345
345

Pleased with today (especially after all the wal balls and running). Form was rock solid.

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

BW 179

Um, Glad to have excuse that I am still coming back from hip resurfacing surgery.

95,115,125,135 (major fail, let bar go to safety bars), 115, 115

Much less than pre-surgery, but not sure I was really going deep then.

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

1 Round CF warm up
10 each arm DB snatches

245
265
285
305
315 took off shoes and then realized i could have done more.

Great work Annie....... "she got it from her mama." your daughter is adorable.

Great day for Shay & Carole

95-115-125-135-145-155-185prs

Barri

135-185-225-275-275-275-225

Shawnine

45-65-65-75-85-85-85

21/m/180

245
265
275
295
305
315

35/M/180
CFWU
BS WOD
225 X 3
235 X 3
245 X 3
255 X 3
275 X 3

205x3,225x3,225x3,205x3,215x3

43/m/163lbs

Ok, I suck at squats.

warmed up 45x3, 95x3, 135x3

then 155x3, 165x3, 170x3, 175x1, 180x1

a guy in the gym ducked under the end of my bar after the first rep of set 4, which threw me off.

Went ahead and did 165x3, 135x5, 115x5, 95x7, 45x7
- practicing better form with lighter weight since my form on squats is not good.

Finished with back extensions, incline situps, and weighted dips (45lbs).

180/35

swim 500m 50pushups
300m 30
200m 20
19:50 trying to recover still from last sundays football game

d - 29m/175

225,245,265,285,305,315

first time i've squatted since tweaking my back...wasn't sure how it would go so started light...felt real good

j - 33f/125

165,175,175,185,185,185

Backsquats 3-3-3-3-3

56/M/185 Well.. I went light with higher reps to test and hopefully rehabilitate my right knee, so.. 10x95, 10x115, 10x135, 10x155, 3(5x185) I'm very happy that my knee hardly gave a twitch

46/F/125 3x65, 3x85, 3x95, 3x115, 3x125

27/M/149lbs

135 x 3
185 x 3
205 x 3
225 x 3
155 x 8
165 x 8

I'm not as strong on the back squat as I used to be. Kind of weird, but this is the only lift since starting CrossFit that I am not stronger on. Maybe it's from all the air squatting?

16/M/205

225
275
295
315
325

Raz 178#/M/35

225/235/245/255/265 1 rep.

Previous max was 255, today I got it 3 times. Good times!

28/m/130

1st time ever squatting. was recording myself and trying to compare that to videos online. didn't attempt any crazy weights, though the 110 was pretty challenging.

30x10
50x6
70x5
90x5
110x5

10x135, 3x185,205,225,225,225. hate back squats. weak. 15 min ellip wu 18/18. sit ups.

I just got done doing 120 pullups and 120 dips instead of the 30 muscle ups. I broke it down into 12 sets of 10 reps and needed to use a box for the last 10 sets. GOSH, what a wimp?! But it's the first time I've done a prescribed CrossFit workout like that, and I guess you have to start somewhere.

25/M/208#

3x15 CFWU

WOD:
135 x 5 (Warm-up)
225 x 3 (Warm-up)
315 x 3
335 x 3
355 x 3
365 x 3
380 x 3

Back Squat as rx'd: 3x375 3x405 3x435 3x455 2x475

could have done 3 on 475 but my knee felt weird so i backed off and played it smart.

Bench Press: 3x225 3x245 3x265 3x275 3x295

Thrusters: 3x10 with 135lbs.

7 sets 135,185,185,205,205,185,195

Back squat

205 x 3
225 x 3
235 x 3
245 x 3
255 x 3
265 x 3

Finished at the right place, don't think I could have gotten 3 reps with any more weight at all.

193#

315,335,345,355,365,375f

Angie AS RX'd
100 Pull ups (8:48.)
100 Push ups (14:53)
100 Sit ups (5:08.)
100 Squats (3:23)

(misc milliseconds omitted)
32:13

I can't find a fully rx'd Angie in my excruciatingly detailed records. This is the first time I have not modified the push ups either by reducing the reps or using a box for part of them.

So...YAY!

(next time will break 30!)

F/46/114

175/185/195/200/175

Well, ignore your squat for a few months and it really disappears on you! Lack of sleep and late hour didn't contribute much to the effort, but need to get some strength work in.

M45/245#

275x3
295x3 slow out of the hole on 3rd rep
295x3
315x3
335x3 3Rep PR by 40# only 10# off my 1Rep max
315x2 failed 3rd rep - loose core
315x2 stuck in the hole again on 3rd rep

Glute-Ham Raise 5-5-5 to finish

I'm so glad my back squat is comming around. Thank you CrossFit.

First time I've ever tried maxing on squats so I did a few more than I needed to

Sets of 3:

95, 115, 135, 185, 225, 245, 245

Now I know where to start for next time!

Max at 205lbs. Had really good depth for this workout.

135 x 5
225 x 3
275 x 3
295 x 3
315 x 3
335 f
225 x 5
225 x 5

24/190#

235x5
285x3
325x3
375x3
395x3

3-3-3-3-3 x 295

M 36 5'10" 174.5#

Didn't have a barbell set. So, I just did what I could.
10 reps per set with dumbbells & kettlebells.
2x10#, 2x15#, 1x35# (KB), 2x20#, 2x25#, 1x53#, 2x30#

6:05, HR: 156 avg, 179 max

135, 155, 175 (PR), 175, 175

I love squatting.

m 37/166
CF Warmup 3x10

3x135
3x150
3x170
3x190 PR
3x200 PR

165lb 23 yrs!

100,105,110,115,125,130,130 Kg!

Lov8in it
Johnny b Ireland

150/f/34

65
75
80 f)
80(f)
75 ugly but I got it up

115-135-145-145-145

28.m.150lb.72in
071004 wod#006
Back Squat 3-3-3-3-3 reps

CFWUx1
Squat
135x3
155x3
165x3
170x3 rom started suffering
175x3
BP (hey at least it wasn't concentration curls)
135x3
145x3
155x3
165x2.5
175x1+F

legs were still tired from earlier in the week.

M49/195#

Warmup: 5 minutes on C2 + CFWU + KB Drills

squats 5x3 = 135/165/185/205/205

Notes: focus on form and depth; quality over quantity.

225, 275, 295, 305, 315

kg:
55*3
75*3
80*3
85*3
87,5*3
90*2 + 87,5*1
(thought it was 6*3)

26/m/190

4.25 mile run, 31:50

225, 255, 275(1 rep), 245, 245, 255

Not happy with results. Thought I would do better.

44/f/142

As RX'd: 145-145-145-145-145

3x185
3x185
3x185
3x185
3x185

135
185
225
275
275

37/M/232/68"

As RX'd
315
315
315
315
315

2 Min. Rest Between Sets

26/F/115

As Rx'd
125x3
135x3
140x3
140x3
135x3
125x3

210
220
230 (good, good, fail)
220
220

200
215
225
235
250

As rxd.
28/165/m/5.9

50/195

No squat rack. DB front squats instead.
80-100-120-140-160

kept 225 across the board
worked on form

47/M/215

as prescribed

225/225/275/295/315

47/M/215

as prescribed

225/225/275/295/315

34/M/195
as rx'd
235-255-265-275-285

26/m/170

135/145/155/165/165 - 135x5

38M/175

WU: 7k run

WOD 3xBS
1- 3x 80kg
2- 3x 90kg
3- 3x 100kg
4- 3x 110kg
5- 3x 115kg (reaching technical failure on depth)

Circuits of 20x push-up, 5x pull-up, 5x ring dip as active rest between squat sets.

Sam

26/M/212
185, 205, 215, 215, 205
Started losing form toward the end.

38/m/205
3xcfwu

185, 225, 245, 245, 255, 255, 260

weighted dips
8x80, 6x90, 3x100, 3x110