Ah, the classic 5x5, can't wait. Gonna also do a max-rep set of pull-ups in prep for the Nov. 27 challenge (see brandx forums). Anybody else gonna join me? ;)

CrossFit barf bags...that's beautiful.

and what, no sympathy comes along with them?!

Great work Jon & EC. Thanks for putting the picture up, Coach!

Official CFNYC Barfbags: a collectors item.

Karabel... a lovely portmanteau. I'll have to try this sometime.

Wow, a crossfit barf bag. That is damn classy. So much more elegant than the dumpster outside the roll-up door that we use.

Awesome workout video. Canadiens (sp?) kick ass! That workout would totally destroy me.

Looking forward to the WOD tomorrow. Worked my MWE cleans today. The 5X5 front squat is perfect timing. I am trying to add some sort of 5X5 to every workout so tomorrow is almost like another rest day.

Why the added 5X5's? Because there are only 247 training days left until the next Crossfit Games!

That Workout looks Nasty. Great job guys. Wow.

Happy Halloween. I wanted to be Crossfit Barbie but I'm taking my Baby Brother Trick-or treating as Thomas the Tank and I'm going to be James instead.

I'm going to be limited to how much I can clean for the front squats. My Olympic lifting gym won't let me use the racks or plates unless there is practice going on. So I have to use the bar from the bench press and little plates. I need to find a new gym in NYC until I move.

I have a question about standards for Isabel and Grace. The video said that full-squat snatches are not required. Would anything less than a full range of motion count for a record for either workout? Doesn't a full ROM entail more work being done? Thanks.

Zach

I long for the day I can drop the bar full of weight in my own gym, and not get kicked out.

Awesome CFNYC website

I am so stealing the Pukie the Pumpkin idea

"Canadians" Freddy C. ;) gotta love 'em. Unless of course you're French, or referring to the NHL club from Montreal, then you were correct.

Zach #7,
Grace and Isabel are get-the-job-done workouts. 30 reps for time, ground to locked overhead (not out in front). Any version is acceptable, even bastardized versions that wouldn't count in competition. Move the weight. Elizabeth is a couplet and without the jerk. The standard set for Elizabeth was squat cleans, so comparisons must be made with them.

The squat versions of the clean and snatch have a very important role in CrossFit. My personal belief is that you can't reach your full athletic potential without them.

CrossFit is a wide variety of functional movements executed at high intensity. Sometimes the variation is to follow a strict protocol, sometimes it's just to get the work done. Neither approach alone is complete.

Fun, this is my day 3 so I can go hog wild on this one and rest Thursday. Last was 225 going to stick to that weight and attempt to go deeper, still have rom issues sometimes.

Freddy (#5),
Canadians do kick ass, but Jon and EC are from Boston.

Mark (from yesterday's comments), the mic didn't pick up their respective snatch compliments or I would have included them!

Hate hate hate hate hate front squats... what a day to get back into crossfit...

Been out of the gym for a few months with a series of concussions and out of crossfit since I started mass building in June. But looks like pro wrestlings out for good now so I'ma get back into being lean and getting some functional strength and endurance back... the 220 pounds on my 185 pound frame is starting to wear on me!

Can someone give me the low down on setting the weights for this bit of fun? Is a % of max with some rest between sets? Or should we choose a weight that you can achieve the reps with?

How much weight should i use for the front squat? I know it must depend from person to person but im new to crossfit (3 weeks in) and yeah i dont know how much to put on so any input would make it easier to gage.

Percy is my favourite tank engine, but James is good too, I guess... :D Have fun, Allison!

It looks like EC has her back rounded in every snatch that she does except one. Did anyone else pick this up or is it just me and the angle of the camera?

Sorry about the quake...for those of you in bay area. I 1RM a new PR of 3500kg snatch and dropped it from overhead.

Happy Halloween everyone!

#15 Dan
In theory, these should be 5 rep maxes. Rest as long as you need to in order to perform the next set, but not so long you either a) lose focus, or b) stiffen up and cool off.

I like 2 1/2 to 3 1/2 minutes myself for rest periods, some use more or less rest.

Thanks Derek.

They're barf bags?!? o_O
I'd love a CF NY t-shirt though!

Are there any crossfitters in the St. Louis area? I work out at a couple huge globogyms, and I've never met one. I know xfitters hate the globogym, but not that many people can build their own gym so I figured I'd have run into one by now.

Best mothership pic ever.
Proud to be part of the Box with the most Momma Drama east of the Hudson river.

email me if you have want to know how much CrossFitNYC rocks!

gonzaleznj@gmail.com

WOD wasn't posted in time for my morning PT here in Baghdad..no worries though. Went with
Three rounds for time:
35 jumping knees to chest (don't have a jump rope for the double unders)
95 lb thrusters x 25
15 pull-ups

Elvis - 18::36
Nasty Nate - 17::57

Happy Halloween!

When I felt the earthquake, my first thought was, "Why is Austin training at another gym tonight?"

p.s.- We missed you at Oly training tonight. I am still chasing you. I 1RM a 218# clean tonight. I am pretty sure I had more in the tank, but the old man in me said, "Patience, don't push it!"

that should be a dot product, not a cross product

"F • d" not "F x d"

work is a scalar, not a vector

I'm training my girlfriend in the ways of CrossFit. We've been working on her squats for about 3 weeks and they are now textbook.

I took her out for a workout today, and she complained of feeling like she was going to vomit. Welcome, Pukie! I'm so proud of her mental toughness.

4 rounds:
100m
10 squats
10 push ups
100m run
15 Overhead squat (w/pvc)
15 Sit ups

Time wasn't important (it was ~25), only that she pushed hard, and she did. She's making great progress.

Elvis, a jump rope has to be one of the cheapest investments you can make in your own fitness, go get one ;-)

My WOD was appaling... I used to think I did a reasonable squat, being an ex speed skater and all (stopped 15 years ago, but still). However, all my previous squats have been performed until I reached 90 degrees in the knee joint, not until thigh is parallel with the floor. Those last few centimeters are killing me now, and I didn't manage more than 70kg on the front squats today. That was after 50 mins of spinning, so great total workout, but not pleased with the squats...

Hi all,

Just wondering if anybody has had any experience with the StingRay? I use it for front squats? As a female i think it's a saviour, i dont have huuuge traps and it helps with the overall load. I also use a similar thing for back squats.

http://www.intafitness.com.au/prod99.htm

Luv squats.. lookin forward to doin this baby tonight!

#26
lol... love the comment. geek meter way up :-)

Dropping the bar - Gold's wouldn't have it!

Unless you were wearing one of their g-string tank-tops and your arms were the circumference of, say, AllysonNYC, and were lifting Thomas the Tank.

Anything less than that and you'ld be posing!

Yeah, new gym ASAP. HOME gym would be nice.

Bring the 5x5, baby!

I just thought it would be funny to have barf bags with a logo on it. We were literrally just talking about it at my club.

Good on you all for getting the jump on it!

Jon & EC - awesome work!!

Tony B - please tell us we are going to see Jon wearing the dress on video! The picture is great, but I don't think it does him justice!

:D

CFWU X 3
21 min 23 sec
5-60, 5-60, 5-70, 5-75, 5-80 (rep-lbs)
7 min 55 sec

Total time 29 min 18 sec

As Rx'd 185 lbs.

33/M/175

All sets of 5
135-185-225-245-255

Jon & EC, AWESOME JOB on that WOD!!

That looked nasty & painful. It was great to see you at the cert.

44 yom at 283 lb's

FS 5 by 5 185, 205, 225, 245, 267

then SP 5 by 5 135, 155, 165, 177, 177

Have been doing the Burgener squat program, so will do front squats tomorrow. Made up the cleans from Saturday. Got up to 55kg (details in Saturdays comments)...PR by over 20 lbs!

A full squat snatch = less work because the bar does not travel as far. That is why you can lift heavier loads with a squat snatch, however, it is more technical and takes longer to learn than just a power snatch.

The woman in the video needs to work on neutral spine. People should learn HOW to snatch before incorperating it into their workouts, otherwise other less technical options should be used (dumbbell or kettlebell).

EC is my hero.

70-80-85-90-95 kg

135/185*3/175/180*2/135

21/m/155
165,175,175,175,175 all weight in #

Was feeling good so I also did decline sit-ups with 55# db and ran a mile.

RE Karabel: A little scary, but I'm pretty sure I know EC from waaay back when we were growing up in Baltimore (and we lived on the same floor in college). Amazing to catch up with her this way -- she's way more of a Crossfitter than I. EC, if you're reading this, email me.

Question: I've was introduced to crossfit 3 weeks ago by a recon marine. I love the WOD, but wonder if I can add to the daily workout? Since I started I have only done what the WOD told me to do. Can I add additional running to the plan? Since starting I've gained 7 1/2 pounds. I'm a 49 year old male, 5'10' and 230 pounds. I've been lifting for 30 years, teach PE and coach HS football, wrestling and track.I don't really want to gain weight.

135-155-185-185-205

135-155-185-185-205

29/M/205
225-245-265-285-305

Could have gone heavier but concentrated on getting low

Excellent idea with the bags. Perhaps you could add a second slogan for them, "Intensity lies within".

Jon 28/m
135#-155#-185#-195#-200#PR

Zack 27/m
Form day, 135# for all 5 sets. Little bit of forward lean at the bottom, but he's lost the wink.

#17 timh

yes, i do have a rounded back on the snatch. no, its not the camera angle. so its not a good representation of the proper snatch set-up or start. i was surprised myself to see it happened on all of them. i didnt feel it was SO rounded during the wod... but thats the beauty of filming - the camera doesn't lie!

im working with pretty long legs and tight hamstrings, so 30 rep snatches at 80% of my max in this workout is a bit beyond where i can be with perfect form. watch some other of tonys' videos or footage at mikes' gym for instruction.

#40 russell

wow, russell. thanks for the instruction.

27/m/6'2"/193#

Warmup: 95/135/185
WOD: 205/225/225/255/255
Cooldown: 205/205/6x10 OHS w/ 65lbs.

My legs are smoked! I'm going to cry if tomorrow is a 10k... ok, well maybe not, but it would just be cruel :D

65
85
105
115
125

Livestrong!

Russell #40,

EC has extremely long levers, making it hard for her to achieve a perfectly neutral spine while fatigued. Believe me, she is more than qualified to barbell snatch.

Best,

Jon

31/M/163

5x5
135-155-175-185-165

Much work to do.

75/85/95/105/115 - Still learning how to approach the bar. (My past workouts were just cardio, push-ups and crunches.)

Thanks to the movement video the other day on form, focused on getting low, neutral spine, and my angles.

m/22/215
first time with these
5x5 all at 225

135x5

225x5
225x5
225x5
225x5
225x5

135x7 OHS
135x5 OHS

26/m/205

135-155-165-165-165
Weaksauce! Still working form; slight lean at the bottom. Should've pushed for 175 on last set. Oh well, the weight will come.

Viva la revolution!

37m 175
warmed up with 100 JR and 25 double unders
first time doing front squats

45x5
95x5
135x5
165x5
185 only got 3
back squat 225x3

finished with 50 double unders

60, 62.5, 65, 67.5, 70 (failed on 5:th) kg

Happy with that, my 1RM is 75 kg (I need to get stronger..).

I saw some strange behavior at the gym today. A guy was doing 1/5 squats with about 200 kg in the smith rack, using a belt and that sausage thing used not to hurt your neck. In the smith rack next to him, another guy was doing shrugs. A little later I saw a PT doing some sort of neck raises in the worthless machine used to train your hamstrings. He mixed it up with curls.

Why oh why is there no Crossfit gym in Stockholm, Sweden?

Sunday- ran intervals
Monday- was really not well and the next step from the ER.
Tuesday- sporting a TENS unit all day but hard headed and hit the gym

21-8-15-12-9
65# DL
65# Power Clean
65# FS
65# PJ
Time: 25:48. Over 2 min slower than last time but given my condition, was doing well.
Erin

Do most of you use the clean grip for front squat?

bw 170

205x5x5

All 5 sets of 5 were squat cleaned from the floor first. All sets @ 205

I love the [subversive] decision to link to CFNYC today. Power to the powerful. Love it.

Front Squats a bit scary for me today. Gently coming off weeks of patellar-tendinitis pain. Maybe I'll just go superlight for form and hit the C2 for a 10k afterwards to get my puke on.

Speaking of 1/5 squats, a few of the recent Crossfit videos such as that recent 'Crossfitters are Strong' are showing some real bad excuses for squats, they're not even half-way to being a parallel squat. The movements are some kind of hybrid of half-squat/half-good morning type of thing.

I am glad to see the Black box do something fun!!

I was starting to think of them as the Black hole, but I guess it is New York.

Strong work in the video to both Jon and EC, but no dress?

39/170/M

xftwux2

Worked on form and went light:

95,95,115,135,155,135

BC

We have a lot of fun at the Black Box. We are just disfunctional as a lockdown unit at mental hospital.

Anyways, great job on the workout Jon and EC. Plus everyone can check out my mad counting skills!

60-65-65-65-65 in kg

form getting better

finished with OHS practice with 20kg bar only maybe 30 reps

workout completed with 10 minutes medicine ball rage ball. good fun. biceps on fire

23/155/m

95/105/115/135/145

M/39/185

Squats are my weakest exercise, and where I need the most work. And the numbers show it.

135
165
185
185
135

Good form, but very low numbers.

More better faster

M/22/6'1"/185

As RXed: 185/185/225/225/225
Tried 245 on the last one but could only get 2 reps before not being able to get up on the 3rd. I'm ashamed to admit that the Vermont Bodybuilding Champ came to save me. That was embarassing.
To top it off: 25 Burpee -> Muscle Ups 3:11.48

EC is a great example of a woman with long legs and a beautiful snatch. Unfortunately when her snatch gets overworked she has a hard time keeping her back arched. Most snatches don't look as good on film when they're tired or when the load is too big.

I really couldn't resist after all that drama. :)

AGE:50
BW:170
135
155
165
175
185(PR)

If you have a few minutes and want to get/stay inspired to train...

Go to the AFFILIATES BLOG today

watch Part V of the interview with Skip Chase.

It's about 5 1/2 minutes long, but it will be time well spent, IMHO.

I worked with Skip just as he was getting started with Mt Baker CF. I came up to teach a few KB classes, and I came up and had some private KB training with Skip. You can't say enough great things about his passion and convictions. He is a true leader, and I am very proud to call him a friend.

Thanks for reading,

Tom

All right, but do the bags actually come with a breath mint?

45yo/m/180

working on form so all weights are low (but so is my new squat:>)
95,115,135,155,135

I'm running 2 days behind, which kinda has a few advantages...

Monday's pullup workout

14 minutes plus 7 reps

25/180/M

Kilo
40x10

5x5
50-70-80-90-(f)100x3

22/M/155

135,155,175,185x3,175

300 on crack, I call it Skirite(Spartan Ranger)

25 20# weighted pullups
50 175# Deadlift
50 Handstand pushups
50 Box jump burpees
50 175# floor wipers
50 55# KB clean and press (25 each arm)
25 20# weighted pullups
34:59
out o' steam

24/f/5'6"/149

64/74/84/94/104 lbs

EC-
You crushed it Sista, great job!

29yom 200lbs
Most lower body exercises are my weak piont, so I will fight on.
135,155,165,170,175 all x5

I have a hard time keeping the bar in place with front squats. I have terrible flexibility in my arms and shoulders so front squats feel like they are going to snap my wrist no matter how lightly I try to rest the bar on my fingers. Anyway I tried to focus really hard on form and not to much on the weight and it showed.

M/37/6'0/240

CFWU x3

95/95/95/105/115.

EC and Jon—great job!
Way to represent CFBoston!

29yo/M/160#

CFWUx1

FS warm up 135x5-155+5

WOD 185(+10 Honest pushups)-205(+10 Honest pushups)-215(+10 Honest pushups)-225(+10 Honest pushups)-235*3

Squat Cleans 135#*10

175/195/205/215/225

m:38/190/6'1"

Warmed with 100 leg lifts, 100 over extenders, 30 dips, 30 pull ups, hung a while.

5x135, 5x155, 5x175, 5x195, 5x225 (should have started higher...was still pretty strong at the end...hence the 30# jump.

20 minutes of stair climber w/ sprints at max elevation....level 14.

#31

At my golds you can not only drop my bumper plates, you can even avoid posing, if need be ;-)

Next stop, my own box, just need the space.

On the road and no access to a gym. So I subbed a 5 minute Tabata squat workout. I can hardly walk down the stairs where I am staying. Yessss! I am wiped but good to get the blood moving again. Second day back after 4 weeks off. Fired up!

May be a double post:

29yo?m?160#

CFWUX1

FS WU 135x5, 155x5
WOD 185, 205, 215, 225, 235x3
added 10 honest pushups between each set
completed 10 full squat cleans after completeing WOD with 135#

BW 175

179/221/221x3/179

Post-Jerks&Chins

95-115-135-155-165 all good raise the bar next time. getin back into it

Haha, EC burns Russell, something tells me she knows what she's doing. As a tall dude, I can say that the snatch is my most challenging exercise, bar none.

Are front squats on a smith machine even worth doing or should I just clean whatever I can and do them that way. No rack

CFWU (40 assisted pull ups)

45,50,55,60,60.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

135/185/205/215/185 and then... 155 for good downlow form

Does anyone know how much a big trractor tire is gonna cost me?

30/m/190

as rx'd

135
155
175
185
185

135
155
175
175
180

Hi Nate-best bet is to go to a tyre fitters and see if they have any used ones-I guess this depends where you live-Tyre fitters have to pay to get tyres taken away, so by you taking it away it saves them money and is enviromentally friendly, just ask nicely too!

28/m/210

as rx'd

135
155
175
195
205

24" box jumps - ladder to 20.

f/24/104

i did a light 5x5 front squat yesterday..so i won't be doing it again today. Darn, what are the chances

45-65-75-80-85

rest was minimal, about a minute or so between sets

CFWUx3
FS 45x10, 95x5, 115x4
135,155,165pr,165,155
I also have long legs and tight hamstrings. I need a gym with bumper plates so I can work snatches. My gym claimed to be getting them when I joined 2 months ago but I haven't seen them yet. They have kettlebells stashed in a double secret trainer room and the masses can't use them. Its funny that they hide the kbs but don't seem to have any problem when I swing a db. I wonder if they have bumper plates in there?

134,155,165,170,175

Time for some pumpkin carving..woot!

85x5
95x5
115x3-f
105x5
105x5

115
120
120
115
115

The fifth rep on each set, form really bad. A matter of stand up any way you can:) At 120 it was the fourth and fifth, hence the drop back down to 115. That fifth rep only got done by force of will.

Did these during a training session with Tracy Fober aka, the Iron Maven.

http://www.ironmaven.net/

Worked on getting off my insteps and attaining a good rack position. Each set was started with Proprioceptive Neuronal Facilitation to increase shoulder/lat flexibility.

95, 115, 125, 135, 135.

5x95
5x135
5x155
5x185
5x205

8x135
8x135

hittin the POOL this afternoon with my new split fins!

I have a busy day and don't know if I'm going to make it to the gym so..

I did tabata squats. Made it to 18. Bleh.

Annie can do about 25 or something crazy like that right?

#66 Wade Smith-
Same here. I rested it a bit, but found the C2 very beneficial to working it for a faster recovery time.

Erin-
I hope you feel better soon.

#107 JPW-
Sounds like it is time to do a pirate raid on the secret room. Go Get Some! :-)

WU-
I haunted around the neighborhood for 2 miles in 35 min with the Hounds of Baskerville .
Then I rowed across the River Styx (2000 m- 9:08)

WOD-
I snuck up to the bar that was dozing peacefully on the rack, went zombie on it and devoured it with front squats.
I had to be very sneaky towards my knee, so as to not frighten it, so I only used the 45 lb bar and worked on form.
5 sets of 5

Post-
2 x 25 corpse rises (anchored situps)
2 x 25 Headbangers (BE)
3 x 10 pushups (frightful form)

'Twas a ghoulishly good time.

Kate

CFWU
135-155-165-175 (5th not all the way down)-165

24/m/202
As rx'd
185-205-225-245-265

Addey #28

I've been doing crossfit for a few weeks, and same as you, just started doing squats in the full range of motion. The results were horrifying. I realized in my years of working out previously I never touched that range of motion. Keeping my back straight, thighs just beyond parallel with the floor literally cut the amount of weight I can do it HALF.

I can't wait till I get back to my previous strength, but with a full range of motion.

I actually do know that I am 29 and male. I got a little carried away with the shift key I suppose :)

WU .5 walk on treadmill
WOD
95/135/145/155/165
BP
5 Sets of 10 185#

Picture: Awesome.

-jj

35/m/185
CFWU
135x5 155x5 155x5 155x5 185x4 185x1
12 min interval on aerobic walker

25/f/135
CFWU sans PUs
95 95 135 135 135
12 min interval on aerobic walker

38/f/120
95-105-115-125-137.2

FS
m/32/280
5x5
185
225
235
245
255

27/m/165

135/155/175/195/205

Last set felt good, I think I could have gone higher. Should have tried 225. :)

29/M/6'4"/198#

110
121
132
143
132

32/F/5'10"/153#

110
121
132
143
154

22/m/180

135/155/175/185/195
500m row 1:35

m/26/73.4kg
50-60-70-80-85kg

m/23/73kg
60-80-90-100-110
could only manage 3 @110 kg

m/21/163
85-105-105-105-115lbs

I think this may have been my first time doing front squats, so I was still figuring things out.

No room in the squat box so I did a metcon instead:
10-8-6-4-2-4-6-8-10 of airsquats and situps.

Also:
500m row: 1.45.
Immediately after I did weighted pullups. Kind of tired after that...

subbed pistols,

3x10 each leg

175, 195, 215, 225, 225

Full rom on every rep.

Last:

135, 155, 175, 195, 215

Almost a year in and still making gains nearly every workout. Amazing. Thanks, everyone.

M, 39, 175

135, 155, 175, 185, 195

Improving rack helped me get higher weight.

Did a muscle up after each set

45-55-55-65(failed last one)-60 all in pounds
way off pr but didn't have it in me today, form was very good though. Can feel junk I've ate the last week so need to be much stricter on diet.

BW=183
Age=27

225 x 5 x 5

A question: anyone have an idea where your front squat should be, ideally, as a % of your 1rm back squat? Is there even an ideal?

Kate (jknl) that cracked me up! Happy Halloween:)

I may or may not get to this, as my right knee has been a bit tweaky the last few days (happy for all pullups on Monday). Tomorrow morning I get my wisdom teeth out, so I imagine I'll be a bit out of it for another day or so. It may be a good idea to just go ahead and take a rest week, or at least a rest five days. We'll see...

155_175_195_215_235

Felt really good today. Haven't done these in awhile. Looking forward to seeing overhead squats soon too. I mean not to quickly or anything but soon.

Front Squats
135*5
155*5
165*5
155*2
135*5
135*5

35yom/176/6ft

Took it a little easy this time. More next time.

In kgs: 70,72.5,75,77.5,80

135/155/175/195(PR)/185

post: 3 rounds max rep bench/pullups; beach volleyball

does anyone else have problems with the hand/arm position for front squats/cleans? I have short, big arms and forearms and can't get my hands/fingers this far back ---- although I guess they would hyperextend with enough weight on them ---- SUGGESTIONS?

155
185
195
205 f
195

pre-cfwux2, bwux1, snatch practise
wod-172,182,186,191,196X3

#85 - T38_Redbull

That workout is out of control. Box jump burpees? Something new to put off for a while...

Jim 48/M/170
Gary 50/M/200

95,115,125,145,160
worked on getting full ROM

m/36/180

First time doing front squats.

175-175-185-185-175

Form (and depth) started going on the 185's.

Warmup

185, 185, 195, 205, 205

I'm rethinking my whole grip thing on the Front Squats.

I could have swore it read 7 sets of 3 when I read it last night so that is what I did
130/135/140/145/150/155/160
3 sets of 45lbs one arm snatches
2 sets of 75lbs lunge step-ups
short time on Treadwall

M/22/75

70/80/85/90/90 (kg)

37/m/195

as rx'd

CFWUx3

135
135
145
145
155

First time poster! First WOD!

Long time Uechi Ryu karate trainer and bodyweight exerciser. These were my first front squats; they were fun but I didn't push it too hard because I didn't know my limits. I think the breathing tip in the video is critical.

31/m/155

First time doing front squats. No rack so cleaned from floor. Having to clean the weight was the limiting factor for me.

500m row
8 L sit pull ups

125/125/130/130/135 (5 HSPU between sets)

10 L sit chin ups
500m row

#143 cdclw

are you saying that the bar doesn't rest on your shoulders when doing a front squat or catching the clean? at least on the front squat you could go to having 3 fingers or even 2 on the bar so that is takes some pressure off of your wrists.

34/M/77kg

As Rx'd:

1. 100kg
2. 100kg
3. 95kg
4. 97.5kg
5. 97.5kg

Whoops, I totally misread this thing at 5 am and did back squats.

ken c---- bar rests on shoulders---can't get close to shoulders with fingertip in reverse grip--- will try 2 fingers today--have used x-armed method for FS in the past. When I do cleans, I basically hold the bar at shoulder level with elbows down--- thx

47yom 160#
155x5
175x5
185x5
195x5
205 only 1 felt myself going forward
175x5

40/M/175

As RX'd: 155/165/175/185/205

+ 3 reps at 225(f)

20/M/168

As Rx'd: 135x5 (5 sets)

Haven't done them in years - need practice; weight was light

#103 Nate
Back home on the prairies a guy wouldn't have a problem gettin a tire for nothin. Hard part is gettin it in the truck. Convince the farmer to use his loader, bring enough ppl, or back the truck in a ditch and roll it on.
So if you check things out in the country (coffee shops, stores) ppl always know ppl with useless stuff.

Front squat grip. . . still have a bit of trouble with it. Will always use clean style grip as apposed to arms crossed because the more I do it and concentrate on keeping my elbows high and chin up, the better I get.

First time doing this since I started crossfitting - I hate front squats my form always breaks down after 1 or 2.

33/M

185
225
230
235
245 (only did 3)

Did 1 set of back squats after 275 for 10.

31/F/158/68"

first off, EC is amazing! its SOOOO nice to see another girl with longs legs on the WOD videos! (my functional leg length is over 40" long.) you give me hope, girl! thank you!

kate, lol, happy halloween.

CFWUx2 (subbed front squat for OHS)
1x10 front squat oly bar

65-96-95-95-95

worked mainly on form, but i am not unpleased with the effort. squats are difficult for me for a multitude of reasons, but my form is getting so much better. on 3rd set, i was going to increase weight, then did 2 squats with poor form, so no increase.

i thought my wrists were going to explode after. tried to do some pushups on the bosu, but they were not having it.

ck

as rx'd butt to ankles

90-100-110-120-130(4) all kilos

185 205 215 225 185. Felt like lead today after a week off for deer hunting, poor diet and lack of sleep. blah, blah, blah...

I'm laughing my butt off at the pic! "Have a mint..." heh heh

Great workout today! I'm finding unbelievable strength gains from crossfit that i never did with normal isolation exercises. Thanks Crossfit!
115-135-135-135-135.

BW 182

FS x 5 (kg) 95-105-115-119-122(f)

261.8 #

M/19/158

5x155-165-175-185-195 (on toes for last rep) -175-175

Age 35
BW 145#

As rx'd:

135
140
145
155
165

Been off for about a month, seriously nursing a bad shoulder from a sp,pp,pj gone horribly wrong. Anyway, figured I would give Karabel a go, and did it as Rx'd (jon's weights), and came in at 15:55. Coming after ya Jon. Great job to both of you on that WOD, it was nasty. Shoulder feels ok. Little sore, but ok.

185
185
185
185
175
170
165

bw 163 age 38
95,115,135,155,185

male/23/6'4"/255lbs

135lbs
185lbs
205lbs
205lbs
205lbs

then to really finish it off made up for the misseed WOD by knocking out 7 mins of pullups and an 8th minute of jumping pullups.... so far have lost 15 lbs in about a month and a half and noticed a big strength gain... 3,2,1,GO!

male/25/220lb

95/115/135/155/155/155

It's been a while since I've done any heavy(er) lifting so I started light -- did any extra set because I was embarassed with how little weight I started with.

was this originally 7x3 and changed to 5x5?
it seems when I reloaded the page, the image and wod for today changed

185,185,190(F),190(F),185,185

Got some tips from someone who attended last weekend's barbell cert mid-way through. Apparently I've been going too low. I've got to make it to one a cert one of these days.

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

first day posting after a summer of triathlon (ironman lake placid) and two months of random WOD's. with the tri season officially over I'm in for the long haul.

m/33/176 180 days since CF, Columbus Ohio

115 135 155 175 185 (failed on last squat)

cdclw

a guy that i workout with sometimes has the same problem. he has tendonitis in one wrist and has broken the other one in the past so he has less range of motion. i guess unless you have injuries, keep working on the flexibility in your wrists. mine are sore if i do high reps (say more than 6 or 8 at a time). when doing front squats i have 3 fingers on the bar and that has helped a lot with the soreness and allows my wrist to flex back a little more than if i had the bar in my whole hand.

somebody who knows more than me, help this guy out.

135-185-155-165-185

Day 20 IR

Rest day for me.

Hey EnDeR...is that from "Ender's Game"? One of the seminal science fiction works of all time.

Happy Halloween!

CFWU x3 (10 reps, subbed empty bar front squats for OHS)

Front squats: (weight in pounds)
5 x 50
5 x 55
5 x 60
5 x 65
5 x 70

PB by 13 pounds over last time. Probably could have squatted more with less reps at the end.

F/58/5'6"/136

46 y/o male 153#
145/155/165/175/185(4)
failure was in the ability to hold bar.
pre: track and skipping warm up, 3 x 400m with 60 seconds rest. each 400m at 1:31
post: iced knee which is throbbing today.
Have physio tomorrow so hopefully can figure out what's causing it.

173/6'0/m

110
140
160
180
190

#77 Keith: Wow, you just made a carpenter blush. A carpenter! Niiiiice.

#103 Nate: Got my tire for free. Check with commercial tire yards, ask about scrap tires. My guy was thrilled to be rid of it, even loaded it up for me.

That WOD demo was AWESOME! Very inspirational; gonna try that one next time I hit the weights.
:)

38/M/172
Did this yesterday.
155
190
190
190
190

135, 155, 175, 185(4,1), 185(4,1). Wasn't brimming with confidence I'd get the 5th rep at 185 so I racked it, refocused and got my elbows high again to keep the weight back; last time 95-165. Finished w/ some snatch practice w/ just the bar, tgu's 15,20,25. Happy Halloween to all. Thanks Coach! BW:170 Y/A: 59

42yom / 145
FS - 5x5
135/145/155/165/175

My 1Rep PR is 180 so I feel good about this effort and I bettered this one from last FS 5x5 by 20#.

Post - OHS 5x5
95/105/115/125/135
10# from BW OHS. Definately can do BW OHS now I just need to be able to do 15.

41yo/f/162#
5x5 OHS after 1 hour of clean & jerks and snatches drills
45#-5x, 55#-5x, 65#-5x, 70#-5x, 75#-5x

46 / 171

since I'm going to the cert in Santa Cruz this weekend, I kept it nice and easy (and did an extra set).

115-135-135-115-115-115

29M/165#/5'6"

WU - 0.5M run on treadmill

wod: 135, 185, 205, 185, 185

205 was my limit & may have been able to do sets 4 and 5 at this weight, but got nervous due to no spotter.

dmarsh - used the strap technique you told me about last week to compensate for my lack of flexibility and ability to hold the bar. Bar was resting securely on upper chest and shoulders & felt that I could concentrate on proper form very well. Thanks for the tip!

Post - 3 rounds of 5 strict pull-ups & 5 L pull-ups in sequence just for fun. Then followed up with 1 mile on treadmill.

Bwt: 134

164
177
188
193
197

Always takes me the first couple sets to feel descent, but happy with the last couple sets.

34/m/69"/187

as rx'd @ 115#s

Still working on uping the weight. It's really hard on my wrists. I find the arms crossing in the front to be a much easier hold but it does dig on the shoulders that way a bit much too. Any suggestions out there please email sbkoebbe@ hotmail.com

m50/170

135/145/155/165/175

26/m/165
135/145/155/165/175.

Went deep, the more time I spend doing crossfit; the more I critique prior performance.

Pre stationary bike, rom stuff, back extensions, and stretching.

warmup at 95, 135, 155, 175, 175, 175

finished with 95# snatches 3x5 from the floor to overhead realize that I am bending my arms at the third pull, not sure but I believe that is bad when the weight goes up

37/M/188
as rx'd
95
115
135
155
165

m/23/151

85,105,125,145,165

39/m/210#/73"

First time re fs's:

5 x 45
5 x 65
5 x 85
5 x 105
5 x 125
4 x 135

Form was good; need to up weight in initial sets; shoot for 150 PR next time around

As rx'd,
135, 185,185,185, 205 (3 reps)

My wrist flexibility leaves a lot to be desired!

23/m/6'6"/240

I've always been a punk@$$ when it came to squats. I'd like to blame it on the fact that I'm so tall and lanky that it sucks going alllll the way down into a full squat for me, but I'm not one to make excuses.

185/205/205/225/205

On the 4th set I tried making an "X" with my forearms over the bar, because my elbows got really raw like in the joint itself before long as well as my fingers feeling like they were going to snap off. But, that didn't work either. Any suggestions or do I just need to suck it up?

95
135
185
225
235

could have gone heavier concentrated on form

kenc --- used the two finger technique, and was able to get up to 225-- wrist hurt, finished up with x-armed to put some more stress on legs. I plan to do some of these on other days to keep working wrist flexibility--- thanks

kenc --- used the two finger technique, and was able to get up to 225-- wrist hurt, finished up with x-armed to put some more stress on legs. I plan to do some of these on other days to keep working wrist flexibility--- thanks

37m 185
cfwu x3 -pu
wod:
135x5 warmup
205x5
205x5 realized that i was powersquatting these so lightened up
155x5 full ROM, butt to ankles from here on
185x5
205x5
felt pretty good about those
finished up with a max effort on pullups. tied my pr of 30...couldn't beat it.boo.

27/241/78"
Front Squats
185
185
185
185
185
205

Also did OHS yesterday
155x10
185x6
185x6
155x10

Squats felt good on both days. Could have gone heavier today on the Front squats...but didnt

cdclw

good work. hope that will help. it's just so much more critical in the clean because you will never be able to lift as much as you are capable of catching the bar at your shoulders with your elbows pointed down. and i think it will eventually hurt your shoulders if you can't catch with your elbows pointed straight out in front of you. good luck.

44/M/154

First time- man it killed my wrists. Got to stretch or something.

95-95-115-135-145

m. 22/175
70 kg * 5
70 kg * 5
75 kg * 5
75 kg * 5
70 kg * 5

probably could have gone heavier but didn´t have anyone to help me out...

192#

225,245,255,265,270x4

Sure thing Travis, glad it worked.

#199 DevilDog Rob & #201 cdclw,
I'll repost my tip to Travis as I think it will benefit you guys as well:

In the rack, i usually end up with the bar barely in my fingertips and the thumb and pinky off the bar altogether. Until you have the requisite flexibility through the wrist/elbow/shoulder, you can "cheat" by wrapping lifting straps around the bar. You still place the bar in the rack position, keep the elbows up and bring the hands down towards the bar. However, instead of grabbing the bar with your fingers, you grab the ends of the straps and keep the bar firmly locked in the rack position. Hard to explain without a visual...let me know if that makes sense or if it requires further explanation.

Obviously, this will not work with cleans.

29/M/175

135
185
205
215
215
I'm honestly surprised I managed the last set for all five reps. The fifth rep on the previous set took forever. Channeling some Halloween instensity or something.

as rxd
got up to 265 w/ best form to date
tried 6th rd with 275 couldn't make 5
felt weak so did 5 4 3 2 1 reps increasing weight for over head squats. up to 175 with best ohs form to date.

25 6'5" 250

185x5
195x5
205x5
210x2
210x5

185x5
195x5
205x5
210x2
210x5

m/25
BW 180

5X135lbs
145
165
165
185
First time on the 5x5 front squats, I did back squats mostly prior to crossfit. I think I can go heavier. Should I just move everything up by 5 or 10lbs (start155 end 195) or start the same and end heavier say close to 200+lbs?

Also can someone please open a crossfit gym in Durham NC.

176,186,196,200,225(PB),227.5x4

Five reps of this kills me, I'm literally out of breath at the fourth rep and I lose form in my back badly. I was gassed after this!

Pre-Muscle Clean and High Cleans
Post-Attempted 3 rounds of:
8 (3KB snatch+1 OHS)
15 Clapping Push Ups
25 Push Ball

Got through 1 round and packed it in, I'm wondering if I'm getting ill because I felt like crap. Apparently I'm really bad at clapping push-ups. Who knew?

32/m/215/6'5"

225x5
235x5
235x5
235x3 (failed on 4th)
225x5

44/176

177, 204, 210, 221, 232

M/30/170

135,135,155,165,155

I have alot of difficulty keeping my elbows up so I am working on form.

I also did some weighted pull-ups and was feeling pretty good so I went for a 1 rep max. I got a new PR with 120 lbs!

135x5
145x5
155x5
175x5
185x5

21/m/155

155x5
175x5
185x5

I tweaked my wrist last week doing cleans, and it came back to haunt me here. I almost failed the 185 round due to wrist pain. I ended off with back squats:

205x5
215x5

#76 Keith - Nice

m/55/200

Gawd I hate front squats.

135,185,205,225(f),225x5

Gawd I hate front squats.

I would use exclamation points, but then the spam monster would get me.

135x10
185x5
225x5
225x5
225x5
225x5
225x5

40/m/160
studied up on form and let the bar rest on chest and delts as much as possible-this made huge improvements for me.

185/205/225(4 only)/225/225(3 only)

I was in a hurry and yes, this kills the wrists or fingers depending on the grip.

Mark

135,145,155,160,160

29/M/190

CFWU, FS WU=5reps @135lb

FS 5-5-5-5-5
155-175-195-205-215lb

Thinking about the possiility of building a crossfit location with a sportsmed. doc. who is pro crossfit. He would rent part of the space I have built as his office. Thoughts any one?

36 yom, 170
95,135,155,175,185

mhlane - good job on the OHS
gaucoin - time for a Meyer's cocktail??

40y/o M
75" 199# (have not been there since high school)
CFWUx3 (added rotator cuff exercises due to chronic ac joint issues)
all reps completed ass touching dynamax ball palms up in "rack" position
135/155/165/175/180
could have gone heavier, but ran out of sets

30yo - 143#

45
95
105
115
125

I tended to avoid the heavy stuff before. I 'get it' now and will not in the future. First time really trying and keeping count of the heavy stuff.

23m/195
warmup: basketball game and 5x135

did back squats due to injured wrist
5x175, 5x225, 5x225, 5x225, 10x135 (went way deep on last set)

as rx'd

185
205
215
225
245

good form throughout, almost failure on the last rep

185 195 205x3 200x3 195
legs had no pop today, mind wasn't focused, far from PB.
post: 15x3 snake back x, 90 sec rest.

Did the xfit Santa cruz workout today becuase i get enough heavy work with my olymic lifting club.

31 rounds
sdhp 5
PP 5 both use #75

time: 22:20

it was deceptively hard

then later to play with my new Dball (20lbs)

mash up
med ball clean
situps (on ball)

totaled 91, 138 nice short workout

Afternoon WO was 1.5 run 50 pushups. Legs to stiff for body squats after am workout.

60
80
80
80
80 kg

m/28/215

135 - 155 - 175 - (4x195) - (3x195)

35/m/175
CFWU
WOD as Rx'd
135 x 5
145 x 5
155 x 5
185 x 5
195 x 5

Denise-75/85/95/105/105

Jason-135/155/155/155/155 smith machine

Load in kg:
55 x5
60 x5
65 x5
70 x5
75 x1
65 x5

32 yo, 230 lbs.

95/115/135/155/175

kept the weight low to focus on form, specifically, keeping elbows pointed forward, back straight, using fingers to control balance only. form is really coming around, warmed up and stretched first, so that definitely helped. Fingers always hurt after each set, I have a slight tendency to roll forward during front squats, putting the weight of the bar on my fingers. Kept elbows forward though, so I'm happy with my progress. Last time I did this, i couldn't point my elbows forward at all.

135,145,155,165,175 x 5

Happy Halloween

m/37/6/167

Got the form down pretty well (I think), full range of motion. Now working on upping the weight.

Today: 95, 105, 115, 125, 135

20 lbs. better than last time and I can already see the potential for more.

26y/6'5"/211 lbs

135x5
155x5
165x5
175x5
185x5

Just 50lbs better than last time, and with much better form and depth.

Chef,

I should join your gym! Can I come if I promise I won't pose?!

Happy Reformation Day everyone!

185x5x5
Got as low as I could.
Still nursing groin injury.

This is my first time with this workout.

Male 36, 175lbs.
135x5
155x5
185x5
205x5
225x5 barely, almost dropped it off my shoulders

Thank you

31/m/185

CrossFit WU as Rx'd

60lbs FS x 10

5x5 Front Squat
115-135-145-145-150
Haven't front squatted since July...

C2 2k Row - 9:15

Happy Halloween!

42yo/175#/m

as rxd first time for this workout

warmup 45 95 135

5 x 180
5 x 190
4 x 210
5 x 200
5 x 200

I need to mod my hold... clavical is taking a beating!

21/m/180

cfwu

As Rx'd:
185
205
215
225f (failed on 5th)
225f (failed on 4th)

BW 167 Hate front squat! Wrist hurst!
115x5,135x5x4

Hans
45, 50, 55, 60 ,65

Franz
45, 50, 60, 65, 70

We're going to PUMP you up!

Hear me now and believe me later, CrossFit is NOT for "girly-men"

29/M/190

CFWUx3

135,155,165,175,175

my wrists hate front squats (might be worth looking into the stingray). form started to drop off at 175

27/m/178
135*5
135*5
115*5
115*5
115*5
Had some trouble on my form. Any suggestions?

Also did Oct. 27 WOD 7min./7.5 pullups

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/230

135-185-225-275-295 new pr good range of motion. a-2-ankles.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

25 M 170lbs

115-115-135-135-145

95-115-135-155-165

f/45/130
45warm-up
55
95
115
135
155 (new PR)
I'm very happy!

i'm bad at these

5 sets of 3 at 135 lbs

43/6"1"/188

last 24 hours have been pretty busy. flew back from LA yesterday (saw queens of the stone age there monday night. awesome band). started catching up. yesterday:

4 400 meter runs
150 bar dips (got no rings)
100 push ups
50 hspu (these took 20 minutes; someday i will be good at them)

46:14

today: as rx'd + one extra

205 225 235 245 225 215

post: 200 meters of walking lunges (ouch).

then did the pull up workout from monday:

as rx'd 12 rounds + 10

Happy Halloween!

M/37/175

CFWU x 3 (pullups: 10 per round)

FS warmup with 95, 115, then:

(1) 135
(2) 145
(3) 155 (3 reps - wrists hurt too much)
(4) 155 (5 reps, wrists still hurting...)
(5) 225 (back squat)

Practice OHS, snatch, cleans, jerks
L-pullups: 2x12 reps
Towel pullups: (2 towels): 10

No problem squatting the weight with full ROM -- it's the wrists that just can't take the overstretching. Need to work on it or figure out a workaround.

1000m row
50 military sit ups
40 pressups
30 pullups
20 powerclean 50kg
750m row
40 situp
30 pressup
20 pullup
15 powerclean
500m row
30 situp
20 pressup
15 pullup
10 powerclean

31:24

Bodyweight 142lbs

155 x5
165 x5
175 x5
175 x5
185 x5 (+10lbs PR)

Clean:
10X 135lbs
20X High Angle Push-ups
10X 155
20X High Angle Push-ups
10X 165
20X High Angle Push-ups
10X 175
20X High Angle Push-ups
10X 175
20X High Angle Push-ups
10X 175
10X 155

As RXd
5 x 135
5 x 145
5 x 165
5 x 175
5 x 175

17/M/173

Full Front Squats

135,155,175,185,195

m/38/174/67"

cfwu x1

as rx'd w/good form
135
165
175
185
185

M-47, 189BW

2 X CFWU

95(wu), 145, 145, 145,145,125

working on form and recovering from knee surgery

BW 70kg
60kg 5
70kg 5
75kg 5
80kg 5
85kg 5,5
70kg 5

Sweet! Hanz and Franz are in the house. Crossfit has started on its celebrity base.

See if you can get me Aahnald "The Govanator"'s autograph. I know you guys are tight.

40 x 5
50 x 5
60 x 5
60 x 4
60 x 4

Kg's.

Anyone want to comment on wether the emphasis is on completing the reps or max weight? My instinct is to keep the weight up but CF might be the opposite?

26/F/150

FS 5X5
65-75-85-85-95- last set had to do 3+2

I was happy with it because my last 3 rep max was 75, and the 95 squat was only ten lbs. less than my 1 rep max!
I love how these weight lifting exercises really raise general strength that heps with all the other insane WODs, but I always walk away thinking the same thing: I NEED TO STRENGTHEN MY CORE!!!!

I LOVE CrossFit =)

had a hard time doing this with a sore shoulder and a bum ankle. even still...
as rx'd:
135/155/135/135/135

As Rx'd 185, 185, 185, 185, 205

Prompted by Tom Corrigan, I played the Skip Chase interview. Great stuff, Skip. I'm continually amazed at the quality of people attracted to CF. Finally, at my age, I'm hanging out with the cool kids.

32/m/185

Bike 5:00 (61 cal)

CFWU (10 reps)

WOD WU
45/10
65/5
95/5

WOD as RX'd
135/5
155/5
185/5
205/5
225/2 (fail on 3rd rep)

WOD Cooldown
135/10
95/10
95/10
500 meter row - 1:32.0

Did this using power rack in the gym, and when I failed I dropped the bar onto the safety bars I set under the low end of my squat. The whole gym was staring afterwards, and my buddy and I started laughing. One of the managers came up and said "too heavy?" I looked at him with a smirk and said, "nope, just couldn't pull off my final 5-5-5-5-5 load. With a puzzled look he turned around and walked away. Hahahah!

Anyway, was pleased with my first attempt of this WOD, though, I probably should have done 215 instead of 225 to get my 5 reps. Oh well, go for it!

5x5 @ 110kg

I've gone a bit sappy recently. I keep telling people about crossfit and the more I talk about it the more I realise how much I love it and how I would/could never go back to how I used to train now I've seen the light. Praise!

Rest day today (actually, the day was spent getting a bone marrow biopsy). Yesterday's WOD was 30 muscle-ups for time (11:52). I'm celebrating my successes at the Toronto cert by embracing the MU.

Bob
neverfeltbetter.blogspot.com

34yo/M/210

First time doing front squats

WU 1 mile run

95x5
115x5
135x5
145x5
155x5
10 Pullups
10 ring dips

Are these supposed to hit your abs really good or am i just leaning to far forward?

25/M/208#

I felt really good today. I started back on BSN's NO-explode today. I am not really sure if it is a mental thing or what, but this is the most I have squated for 5 reps in quite a while.

3x15 CFWU

as rx'd with approximately 3-4 minutes rest in between sets

135 x 5 (Warm up)
225 x 5 (Warm up)
315 x 5
325 x 5
345 x 5
370 x 5
400 x 5

15 ring push-ups
10 ring push-ups alternating forward
10 ring push-ups alternating lateral
15 ring push ups

M/30/5'7"/185
135,145,150,155,155
I used my buddy lee jumprope for the first time for warm up and practiced skills after the squats. It's suprisingly hard to find a decent jumprope almost anywhere.
Thank you, Buddy Lee!

M/22/150 cfwux2

Did a little dynamic stretching then pumped out 44 pullups in a row PR! Then managed 35 dips.

135x5
185x5
205x5
215x5
225x5 (PR?)

135-165-175-185-195 lbs.

61/m/178/6'

CFWU x 3

FS 5x65 5x80 3x95 (something twanged in right knee on 3rd rep,it still felt funny with some air squats, so let the rest of FS go for today.

After 4 sets presses and 3 sets bench press.

CFWU x 3

WOD as Rx'd

135/155/175/185/195

Still feeling my way around with the weight--need to start heavier next time.

M/46/6'/220

CFWU x 3

WOD as Rx'd

135/155/175/185/195

Still feeling my way around with the weight--need to start heavier next time

--note to myself: don't talk try to carry on a conversation while posting comments

CFWU 3X15, Ring Dips and Ring PU X50%

FS warm up:

20# MB X8
O-Bar X8
135 X5

Then WOD: 160X5X5

Day 2 of a pretty nasty cold so worked on form and 160 felt heavy enough today.

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Front Squat 45lbs x 10 – 65lbs x 10 – 95lbs x 7

Front Squat
115lbs x 5
125lbs x 5
135lbs x 5
145lbs x 5
155lbs x 5
3 minutes rest per set
Compared to 070720: +10lbs on last set
Foam roll after

56 y.o. 155lb 5'10

65, 85, 105, 105, 95.

My legs could have lifted more, but my arms were killing me.

m/33/70/195

225/245x4sets5reps

F/46/115

105/115/125/135/115

Congrats on the PR, Gina! Strong work.

36M/5'10"/168#

As Rx: 155-175-185-195-205.

Repeat of my very 1st CF WOD. BIG improvement.

As rx'd - did some barefoot and some with "dressy" shoes because (a) I forgot my sneaks and (b) wanted to have some shoes in case someone complained.

2/3 cfwu, then 135 x 5, 225 x 3
245-245-245-250-255

Compared with 7/20 (never posted there)
185-205-215-225-245 - I was really feeling out there and uncertain of what I could do.

5min rope skipping + CFWUx3 (Oly cleans & snatches for ohs, Pistols for PU's)

WOD as rx'd:

5 x 55Kg
5 x 65Kg
5 x 75Kg
5 x 80Kg
5 x 85Kg

95;115;135;155;135

Would have been more but I had to clean them. The last one, I couldn't clean. Stupid brain.

24M/6'6"/245lb

205x5
235x5
255x5
275x5
295x5
315x2

5 rounds of: 200M row/20 squats/10 burpees

20yom/140#

115x5
125x5
135x5
145x5
135x5

Last time, max was 115. Legs shaking afterwards, very pleased with this :)

#285 neags

400x5 front squat? I have a new hero. Way to go animal.

185/195/215/225/235(failed after two reps)

As rx'd

200x5
225x5
230x5
235x5
235x5

40 M 190
I haven't squatted or front squated in a long time and didn't have any idea where to start. I guess what I did was OK since my last set was BRUTAL
135, 185, 205, 225, 245

189#/m/26

WU- 5x135; 5x185#

1)205x5
2)225x5
3)225x5
4)225x5
5)225x4

all ROM b2a

Ok, I really don't get this. First time I did this work out, I made it up to 165. Today I started at 135 figuring I could jump up a bit but then realized my form was off in my grip. I dropped the weight and started back up at 95 to get a feel for it. I can