this should be fun after air squats and quarter mile sprints

I love this one! Great way to finish the cycle

Awesome! Glad I did those OHS practices today!

YAY! Thank goodness I didn't do lunges today like I planned. My legs and butt are still the only parts of my body that don't hurt. WooHoo!

I can't wait to see if I got stronger

Awesome -- this should be a blast!

I really like that WOD demo. I can actually do it as Rx

So I am new to this.. when doing the WOD, do you only do this or am I supposed to add stuff to it??

That workout demo vid was jacked up.

Wonder when we'll have a WOD like that

John

Joey

Read the Faqs but yes you can do your sport or hobby along with crossfit or even do extra lifting or cardio (running, swimming, biking) after the wod if you aren't exhausted. However be warned you will be for the most part.

What I am going to do is take todays wod which is the sprints and add them to this squats wod. So I'm going to combine them for a pain mashup

coach: is that your athena in the pic?

Yo Pat! Did Tony speed up the film for that last sprint? It was great meeting you over the weekend. Strong work brother. That workout wrecks shop!

I did back squats today

5x5

405x4 too much booze this weekend
385x5
385x5
385x5
385x5

I'll wait a few days to work up to a max single.

Allison NYC, do you live on this page?

Sweet, methinks we've been in the midst of some sort of posterior chain barrage over the last two cycles. I'm glad I stopped at 3 sets of 3RM squats today...

I would like to comment about this last weekends cert at North Santa Cruz, the problem is words like amazing, spectacular etc become so redundant. Basically, that was an event not to be missed. The trainers, the facility, the comradory was better then anyone could expect.

To everyone that i met there, you guys rock and i look forward to seeing you all again (july maybe...) To my Canadian Calvary friends, whom i felt had been old friends by lunch on saturday, thank you. I have already shot you an email and look forward to the pictures. Brian, good luck on your endeavors, and i know you have found a rightful home in CrossFit. Best of luck to the North Santa Cruz gym, which has to be the coolest gym i have ever seen!

The fact that our "pizza social" turned into a kegger absolutely rocked and i now believe that beer is the new gatorade!
Thanks again everyone, your efforts, enthusiasm and unyeilding belief is a powerful force and has already reinvigorated my workouts! PEACE.

Sweet I'll see if I improved since the big three!

Assuming each set is near 1RM, what's the Rx time between each one?

No, Beer is the new water, Scotch is the new gatorade.

Just as I sat around posting elsewhere about how I need to develop my back squat, and how I haven't seen any gains in mine, this pops up on the front page when I hit refresh.

Get out of my mind! Should be nice to do this outside in the beautiful 95 degree Phoenix Fall Season.

Great job Pat! I felt your pain and your anguish..."I can't sprint!" Been there, felt that!

I am not much on words or prayer, but If those out there that can put in a good word for a man that is like my brother. I brought him into the Crossfit family almost 2 years ago and he embraced it as he did life. He was criticaly wounded on a mission this morning in Iraq. All we know is he is being flown to Germany. So if you can lend your thoughts and prayers to a great brother, father, and soldier, Robert Schoenenberger.
Thanks
Chris Lorenz

can someone explain how to do tuesdays workout?

First time doing back squats since starting crossfit a week and half ago.. if I can get up to my PR (225) that'd be awesome! After being too busy at school to keep up a "normal" strength training program and stopping for 3ish months I've been feeling weak under the bar. We'll see :)

This guy looks like another monster in the making.
Go brother, push the envelope.

Hey Coach,
I had a question about the the most recent journal. When you were talking about nutrition and and the end of the video you were talking about supplementation with EPA you said "3 per meal" and then said lower to "1 or 2 per meal" for the Mil /Leo guys. What did you mean by that? I would assume capsules but I can't find any dosing info for the reasons you direct.
I've also found great variance in the fish oil market and found upto 700mg of EPA in a single dose and as low as 85mg. When you said a clean source I assume you meant pharmaceutical grade. what levels are we meant to hit for the increased VO2max. When you say have 3 per meal do you mean 3 per meal and snack (5-6 times/day) as per Zone or 3 per meal (breakfast, lunch and dinner)

I'd be interested in any further readings on the subject if you have any form of a link or book.

Thanks in advance coach
Dave

I bet I still can't comment for some reason.

#16
3-5 minutes

playing catch-up. just got done with most of my move. i moved out of the place i shared with my boyfriend and i have to say i had a little breakdown today (first day in my new place) but instead of doing what i did pre crossfit (i.e., sitting around crying) i got my butt to the gym. I was fighting tears through my entire warm-up, but then the endorphins must have kicked in because i started to feel better. then the weirdest thing happened, i actually felt HAPPY during Nasty girls! So, thank you crossfit. who would have thought a WOD like that would actually make me feel good? Oh, also thank you crossfit, because I was able to move myself. Lifting boxes for 3 days straight was nothing now that i know how to deadlift properly!

anyway workout:

Nasty Girls

12:08

bar muscle ups (no rings)
85lbs HPC

then:

400m runs done on treadmill

1:31
1:31
1:29
1:31

pre: 500m row (2:12) mod CFWUx2 + burgener WUx2
post: stretching

oh and I see my good friend Andy there in todays picture! Nice shirt buddy! :-) Hope you had fun, wish I could have gone!

this workout demo looks disgusting. CF never ceases to amaze me...

Love the song in the video--anyone know artist/title?

that vid made my day.

man, that's some spam filter--anyone know the song from the video? much thanks

That WOD demo looks brutal. I love OLY lifting, and prefer sprints over distance, but the two together make me feel a little nauseous.

#19 Chris,

Robert is in my thoughts and prayers, and will stay there until I hear that he has recovered from his injuries. As a Soldier and a Crossfitter, he is as close to indestructible as a person can get. Stay strong.

CL (#19),
Thoughts and Prayers outbound ATT. Be strong, and be THERE for the family.

Did my 1st CrossFit workout today.
OMG!I'm so hooked.
Thrusters
Towel Pull-ups
Hang Cleans
21-15-9

Thanks Freddy! It was nice to finally meet you this weekend, cant wait to see you at the next cert or other event that we are both at and this time ill stay for the "pizza party" on sat night. And eva what can i say... that comment made my day as it would any crossfit guys.

fun stuff did it tonight but a little modified since i had soccer earlier

21/162#/5"9

50 DU to start

2x 135
2x 205
2x 255
2x 305
2x 325

14 minutes flat

Chris Lorenz - Comment #19

Your friend, Robert, will especially be in my families prayers tonight, as are all the troops in harms way, in our prayers every night.

Best of luck to Robert, and to the wonderful doctors at Ramstein.

The chance to be at the first cert at CFNSC was great. The SC crew are always fun to be around and learn from and they were there in force. It's a first class facility.

With attendees from as far away as Australia and Scotland, it was truly a world class event too. This group of athletes had some good form going in and they all worked hard.

Thanks to Messieurs Dan, Jeremy, Zak, and Freddy for the your patience and support, including the occasional cold beer!

Chris - Comment #19

I am sorry to here about Robert. He will be in my thoughts and prayers.

Been shadowing the board for 3+ months and am finally ready to start posting. I decided in the first couple of WODs that I would start posting once I reached RX'd workout capability (figured it would take 3 months and that's about right).

Just got back from the Santa Cruz cert. My observations are as follows:

Coach is every bit the crazy combination of genius, inspiration, average Joe, and pied piper you see in the video snippets. Pay attention to every word he says else you miss a precious nuggets of "WOW" information inside his well-practiced sermon. Although I am sure Coach has preached the Crossfit gospel in 100+ certs/seminars, he comes across very passionate about the information he imparts and is a joy to listen to. You can't help but be impressed with the whole of this man, both respecting him as your Crossfit demigod, but also wanting to have a beer with this cool dude.

The Crossfit message as vetted by Coach and his compatriots is such common sense, it cannot be hidden behind the billion-dollar globo-gym conjecture micro-waved into our brains on a daily basis. One can easily find themselves feeling a sense of giddiness sitting in the seminar surrounded by people who not only get 'it', but who genuinely want to help their fellow brothers/sisters learn and excel. If I learned one thing about what Crossfit really is, it would be results. Each piece of the growing crossfit puzzle has come from different places across 'broad continental, varied scientific, and general fitness domains'. Everything is bullxxxx unless you have results (observable, measurable, and repeatable) - elegantly simple as the truth always, but sometimes impossible to see when blinded by the matrix world we've plugged into. The seminar is all about the red pill.

The GYM was awesome. Obviously designed by some top crossfit trainers and very impressive to me (especially since this is the first crossfit box I have seen). No doubt this gym will rock it out with both hardcore workouts and success through excellence.

I was surprised at the number of trainers (colored shirts) and quality of the people selected as trainers. The trainers are very helpful, friendly, and knowledgeable well beyond your average "certified personal trainer". Great fundamental lifting and position work accompanied by detailed explanations of each step of the lifts. The WOD and mini-WODs are tough and fun. You need to be FULLY rested prior to the cert or you will be busted by end of day two (I lost 2 minutes on my Fran time here). I have never touched rings before, so I could not believe I got a muscle-up after 2 tries. This was directly due to the great people helping me (key = be aggressive). Did a few more and now I am ready for the 30 muscle-ups for time (ouch).

Bottom line, if you have not been to a cert, GO! If you love Crossfit, you will be greatly inspired and invigorated to hit the WOD's harder than ever, and with GOOD form, which will lead to better times and better health. If you have already been to a cert, go again. The Crossfit message is a work in progress that will continue to grow and get better every day, but it needs the injection of new ideas and energy of each cert student to be the best it can be for all of us. We are still at the beginning stages of a movement, which will reach a singularity of fitness in the coming years when Crossfit fills the lives of every person around you. What's not awesome about being apart of this family?

And finally, we are going to be opening a crossfit gym (fully stocked all-crossfit) by years end and would like to put the word out to anybody in Inland Empire (Riverside/San Bernardino) Area.

Thanks,
Scott
6'3"/215/39/4 months Crossfit

Chris, #19: Prayers are with your bro and family.

CrossFit Cert at NSC: what an awesome combo. That place is a dream facility. Thanks for hosting NSC. Coach and Crew: you guys are better than your pics. Rob, you're as good as they get - glad to be on your team. Tony B., do you stop working, ever? Fantastic weekend. Thanks to the Pose guys too.

What a stout crew of attendees. Couldn't believe how many sub-4 Fran's there were after a long hot day.

Finally, props to CFOW: Freddy & Jolie spanked team DCF.

I lost a bet to a buddy a couple weeks ago. I bet that UC Davis football would beat Cal Poly -- and UC Davis got destroyed. The stakes...he could design my workout for a week. So far I am two days in:

Sunday: 'Diane' 21-15-9 185 lb. Deadlift/HSPU

Monday: 1 Pull-up 1st minute, rest, 2 Pull-up 2nd minute, rest, 3...

Tuesday: 400 meter sled (tire) pull + 45 lbs.

Wednesday: Rest

Thursday: 'Linda'

Friday: 'Filthy Fifty' and then he buys me beers at Downtown Brew.

CROSSFIT...ALWAYS THE BEST BET.

Chris, #19 my prayers are with you.

Had a great time at the Cert., you guys rock, met some great people, had a lot of fun and learn a ton of stuff. Rob it was a pleasure and an honor to meet you and work with you, I want to be like you when I grow up!!! It's always such a humbling experience to be in the presence of such great crossfitters, Nicole, Annie, Eva, Brendan, Rob... and all of the other. Thank you Coach for all the knowledge and I cannot wait to see you all again soon.

Chris #19 my prayers are with you.

Had a great time at the Cert., last week-end, met some great people, learned a ton of stuff. Rob it was a pleasure and an honor to have met you and to had worked with you, you are a great leader and I want to be like you when I grow up! It's always such a humbling experience to be in the presence of such great crossfitters, Nicole, Annie, Eva, Brendan, Rob... and all of the others, the gym is awesome, perfect toy land for a crossfitter. Thank you Coach for all of the knowledge, and I cannot wait to see you all again soon

1 x 155
1 x 195
1 x 205
1 x 255
1 x 275
1 x 315
1 x 325

M/37/6'2"/198

Chris--our prayers are with your bro and your fellow warriors.

Any advice on foot position/tehnique for a tall(er) lifter? I am trying to get the mechanics correct and keeping the feet under the hips just doesn't feel right. My range of motion seem constrained. It feels more natural with feet more than shoulder width apart (just slightly) with toes pointing slightly out. I haven't done squats in 15 yrs and this is challenging.

Thanks.

30/m/5'10"/195

Chris - your bro is in my thoughts, I wish him all the best

T-Heavy - I bet you wish you were shorter, tall guys have it tough when squatting.

275 (didn't get full range of motion)
245
255
265
275
285
295

I know this was supposed to be 1RM x 7...next time. I know where I stand now and will adjust accordingly next time.

Followed the WOD with a 1.5 mile run...legs were hurting!

firstly, #20 chris, best wishes, im sure rob will rise up and embrace life fully again. all our thoughts are with him now.

25/m/170#
due to exams, a combo of minute chin ups and 4x400m sprints

9min + 4
1:34, 1:33, 1:45, 1:39

some may like this quote if your running sucks -
"hung like a walrus, run like a tortoise" - Hilltop Hoods.

500M Row
CFWUx2
315
325
335
355
365
385
395

Need to work on running this PM

Chris Lorenz: sorry to hear about your loss. Stay strong.

You know, I train my tail off, have for a long time. And although I completely understand why we need rest days, there are just some days that I don't WANT to rest, like today. The past three days workouts have been really really taxing though (did different WOD's then those posted) and I know I NEED to take the day off, but, I feel like a whiney baby stomping his feet saying I don't want to I don't want to I don't want to. Oh well, I guess that I will train my clients and workout vicariously through them! AND of course, read all of your posts and feel like the benched ball player! LOL, I am pathetic!
~J~

~Train Hard or Stay the F$#@ Home~

3rd day on crossfit...is this supposed to be one rep max x7...or do I need to increase after each rep like everyone else? is this taking into account warm up before the excercise? some one tell me how to correctly complete this WOD.
thanks

#29 Song is "Come Baby Come" by K7

27/m/6'2"/191#

Warm Up: jogging, 10x135, 5x225
WOD: 275 / 315 / 335f, 325f, 315 / 315 / 315 / 315 / 325 (got it in the end!)
Cool Down: Did my first muscle-up EVER... i'm sure it was ugly, but it's a start. Only got one, hahahaha -- so I followed with a couple sets of ring dips.

Day two of the Zone diet, i'm drinking more water than I normally would, but other than that, i'm having fun planning all the meals out. I finally have a reason for those excel skills.

Awesomeness today.

Warm-up = 5 X 95#s

135,135,145,145,150,150,155,155,160,160

I WASN'T NEARLY BEAT UP ENOUGH, SO...

3 rounds of 10 each:
30# dumbbell snathes
10 push ups
30# presses
30# skull crushers

AND, I STILL WANTED SOME ACTION, SO...

3 rounds of 5 each:
dips
push-ups
hammer-grip pull-ups

AND, SINCE I WANTED TO BE PROFUSELY SWEATING...

50 full sit-ups

PLUS...

5 sets of 4 reps of:
Floor sweepers with 35# bar

AND, FINALLY...

A push-up.

26/6'6"/202

110-120-130-135-138-140(f)-140(f) kg

Have been doing the Burgener squat program, so did back squats last night. Skipped the squats this morning and did yesterday's since I was a day behind. Details there.

49/m/5'10"/230
warm-up
315 x 1
365 x 1
385 x 1
405 x 1
425 x 1
435 x 1
440 x 1
followed by 6 min. post metobolic conditioning
regimen

#19- Thanks for letting us know about a CF brother going down. Prayers for recovery for Robert Schoenenberger., for support to the family and the unit and for keeping you safe as well.

Thanks for the service and Charlie Mike'ing it when you want to quit!

LTC Bill Cattley

49/m/5'10"/230
warm-up
315 x 1
365 x 1
385 x 1
405 x 1
425 x 1
435 x 1
440 x 1
followed by 6 min. post metobolic conditioning
regimen

32/M/170
cfwu x3
maxed out at 235. After three failed attempts at 245, I called it a day.

nadia

sorry about your breakup. did the same thing back in march. sucks. but then i thought, "hey, more time to workout." good luck you crossfit beast.

#20 Chris Lorenz

thoughts and prayers are with you and Robert.

My legs weren't up for this today.

85, 90, 92.5, 95, 97.5, 90, 92.5 kg

Not sure about the ROM on some of them (especially on 97.5, that's why I dropped to 90).

23/f
50kg, 60kg, 65kg, 68kg, 70kg, 73kg & 75kg...failed on 78kg

Hi guys,

This is my first post...(and I’m French so I’m sorry if my English is not perfect) I’ve been doing Crossfit for 2 month (WOD on a Daily basis for a month) now and I just feel great! At first it was almost impossible to follow the WOD but with perseverance and help from a weight trainer, it’s now part of my daily routine now. In my opinion it’s one of the best things I ever dedicated my self into.

Another thing I find fantastic is all the valuable knowledge that pass trough that site, coach advices, experiences from other Crossfiters, videos, Crossfit journals, etc. So I’m not only getting a better physical fitness but also a always growing knowledge about fitness in general.

I really want to do the seminars, and achieving more and more knowledge in CF and Fitness in general, one of the problems is that I live in New Brunswick in Canada, and also been military personnel get my schedule pretty cramp up, but I’ll find a way to get to you guys within the next year.

Anyhow thanks for your time and all the dedication you put into fitness I’m glad to be part of you guys.

Keep the good job!

My thoughts and best wishes are with Robert.

Thank you for the ID of the song, Boxer4!

Loved the workout demo! That looks killer. Great job, Pat. (And I love the shirtless look...yummy.)

I'm still new to Crossfit and not very good yet, but it is the greatest workout, and friends already think I'm a badass, even with the very scaled WODs...

m/22/215/6'0
315
315
315 All the way to the ground
315
315
325
failed 335

After this I ran a marathon and benched my body weight a million times and other unnecessary exercises just so I look incredibly awesome on the crossfit wall post.

#44 Olde English

what a great bet. wish i had thought of that. i think your friend is taking it a little easy on you though. i would have thrown in a murph in there somewhere.

Great video! Way to push through the pain Pat!

GET IT !

~J~

~Train Hard or Stay the F$#@ Home!~

26/M/205

205-225-235-245-255-260-265

cfwu x 2

Subbed OHS

135x5
155x5
175x3
195x1
205x1 PR
135x8

Old PR 165lb, probably had another 10-15lbs in me but lowering the load back down to my shoulders was getting very dicey. Gotta do this with bumpers next time.

I'm living proof that the military has the best trauma docs in the world. Got hit by an RPG and machine gun and I'm still crossfitting. Best wishes to Schoenenberger and Lorenz, drive on!
35/m/70/183
WOD
1500m row warmup 6:21
135,185,205,225,235,245,260 cheated on the smith machine b/c the rack had a line and no not with crossfitters.
added: 12-9-6 L-pullups, 3x12 hanging leg raises

Chris Lorenz - Please keep us updated on Robert S.

M/22/6'1"/185

WU: 10 min on treadmill
5 @ 135
5@185
3@225
WOD
275
295
315
325
335
345
355*
*Tried 365 but couldn't go full ROM and needed a spot to get up
I'm feeling yesterday's 400's
I need bacon

315x3
365x2
405
455
465
475
485

M/37/6'4"/240

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

Worked on depth.

Age=27
BW=185

135x10
185x8
255x6

305
305
315
315
325
325
325

M/34/5'9/165#

Nice work on the pony keg clean in the cert photo.

Catching up...
Monday's WOD
On a treadmill 2% incline
1:43, 1:36,1:36-maxed out so I upped the incline to 3% for 1:34. Will head to the track for this next time.
Will squat this afternoon.
Chris Lorenz-Prayers have gone up for Robert Schoenenberger and will continue to...
Straight into Nasty Girls-bad idea
MU's subbed with 21 PUs and Ring Dips/round
otherwise as Rx'd in 24:47.

47/M/215#
2000M row

225
225
245
245
265
265
265

No spotter, I didn't think I could go higher.

CALLING ALL CROSSFITTERS...

HELP~

I have recently made slush bars. They are 3 inch pvc 2/3 filled with water and capped at the ends. I have a 4 foot, a 6 foot and a 10 foot!

I have used them for myself and with clients doing OHS, shoulder press, push press, jerk, and lunges.

WHAT WOULD YOU USE THEM FOR? Help me brainstorm and figure out some other exercises to use them with please!

It is wonderful to have a community like this that so many good ideas come from! Thanks!

~J~
~Train Hard or Stay the F$#@ Home!~

32/m/6'/190

135
185
225
255
275
295
315

For 1RM squats, how low should I be going?

NICE KEG!!

Note: I tried watching the Back Squat movie on the Exercises demo page but it stops just before they actually do a back squat.

32 m 190
Couldn't take today off, just couldn't do it.

My spouse told me that I have tightened up so much that my ars is shrinking, and that it is getting awefully little. Heavy squats it is dear!

135
205
255
275
295
315 (for 3)
335 (for 3)

Could have gone a bit heavier, but I today is supposed to be a rest day for me so I felt good about this.

~J~
~Train Hard or Stay the F$#@ Home!~

#80
You can use the slosh pipe("sloshing pillar of pain") for static holds (just hold it overhead for as long as possible) and/or walk with it over head for as far as possible. Also walk with it as long /far as possible in the Zercher carry.
I would think anything you use an olympic bar for, you could incorporate the slosh pipe-maybe not dynamic lifts like snatch ect...but stuff like floor wipers where you hold the pipe in press position while you perform the floor wiper with you legs. Have fun, that pipe sucks!

#82 Adam

Break parrallel. Deep bro, deep!

No squat racks underway:

5x5 Lunges (5 reps each leg using DBs)

50-60-65-70-75

What do people think of a light jog (5K) on the rest day after a heavy leg cycle?

J Rock: I'm thinking of some type of exerise where you swing the pipe like a baseball bat or golf club, depending on your sport. Alternating sides of course.

29/M/190

Warmed up with 5 sets of progressive weight.

365, 375, 375, 375, 375, 375

Rested about 2.5 minutes between sets.

John

#12 wich: Are you cutting me off?

I'm going to do the workout demo instead of the squats.

I'm going to use 95 instead of 85 to make up for using 85 instead of 95 for Nasty Girls. I'm going to sub high knee jump ropes for the run because my gym is on the 4th floor.

That keg is too small for all the people

Anyone in Austin up for this workout tonight? A spotter or two would be greeeeeeeeeat. I normally work out at Gold's @ 183/Burnet but can be flexible. FYI, I'm hoping to work up to a 400+ 1RM. Email if so! jcloud at gmail dot com

40y/oM
75" 199#
CFWUx3 (adapted for home no GHD)
decided to take my squats back to the basics...go light and work on form
225#
255#
275#
285#
290# (f)
285# (f)....so much for the plan. Form was good, squats were to dynamax ball....and for the last two attempts, I'd like to thank the good people at Iron Mind. Their Pillars of Power kept me from getting crushed.
-J

bw 170

135
225
245
265
275x1x3

Garage is still a mess, so I did the 400M x 4 WOD from yesterday (which work got in the way of).

Used the local junior high track.

1) 1:30
2) 1:39
3) 1:31
4) 1:30

I tried going all out on #1, and wasn't warmed up enough. #2 I tried going all out again and noticed that it didn't work. #3 I relaxed and only tried picking up the speed on the turns. #4 I tried relaxing all the way through. Cool WOD, except I missed the rest 2 minutes part...not sure I rested enough between laps.

24/f/5'6"/148

135/145/155/165/170/172(f)/172(f) lbs

man... I'm wrecked from doing catch up!
Nasty girls 11:11 (used my new Oly set, and my new rings YAY!)
400m run...

Time to get my squat on!

I agree with the dude in the video. Before I started crossfit, I had never experienced being so fatigued that the biomechanics of running broke down to the point that I just lumbered down the track. It's awesome.

283 lbs. and 44 yom

BS 7x1: 365/385/405/425/405/405/405

Anybody have a remedy for the unglamorous "butt wink"? It seems like a core strength issue causing me to tip forward. these were my first back squats in probably 12 years. YAY Crossfit!
95/115/135/145/150/155/160 made it but very poorly, so redid 155 for confidence!

Slosh pipe sounds really cool. I want to make some. How do you cap the ends? a regular pvc end cap surely can't hold the water in..?

205# / 185 / 185 / 195 / 195 / 205 / 215

#103 -- Julie

I made my pvc slosh pipe w/ a 9 foot long, 4 inch wide pipe and the 4 inch end caps stay on fine without glue -- so far. I want to be able to change water levels or simply store this beast when I want to.

Good luck and Enjoy!

Gary

7 x 1 with 275 squat. Then 3 x 10 knees to elbows.

Chris, I wish Robert all the best. Keep on truckin, bro.

225/245/265/285/305/315pr/225

#44 Olde English

Good knowing you brother. RIP.

Incredible effort by Pat - I too hate the feeling of weakness that he's talking about. One of the biggest obstacles I've been dealing with in this training is my fear of the weakness that grabs you in any of these workouts. I am grateful to get a syllabus in which to face that fear, day in, day out.

Thanks Gary. I'm hauling my kids to the hardware store TODAY and getting my slosh pipe ON!!

i'll get to this WOD on thursday.
i was in denver over the last couple of days and got to workout with randy at crossfit denver. he was kind enough to kick my a$$ in a WOD of his own creation which allowed me to use a C2 that i don't normally have access to. he was very helpful in his movement analysis, and very encouraging with me and the other clients he had. thanks again randy.

what do think about posting any cert level creds along with your name?

don't want to get into a pissing contest, and i know that there are many people that have much more expensive creds then CF certs, but thought it might be of interest.

7x7 pullups and pushups
BS ata 135#, 155, 170, 185, 195, 205, 225f, 135
working on form felt really good
quads are still on fire from two days ago

#103 Julie

Like I said, I have 4ft, 6ft and 10 ft slosh pipes however I did prime and glue the caps on. And they most certainly are strong enough to hold the water. Reenforce it with caulking and then weatherproofing tape, and these things have taken a beating from people dropping them. I had a buddy of mine who is a super at the local golf course add in whatever kind of chemicals to balance the ph in the water so that there was no chance of mold or mildew growing.....but that is just cause I have horrible allergies and thought it was 10 minutes extra of effort. Whether it helped or not who cares.

They are awesome though!

~J~

~Train Hard or Stay the F$#@ Home!~

Is that dude in the back doing keg thrusters?

33M / 185# / WOD #194 / CFT 825

CFWU + BackSquat 1-1-1-1-1-1-1 reps

225x3, 245x2, 275, 275, 275, 275, 285

25/m/135

155
165
170 (pr)
175 (pr)
185 - fail
180 - fail
175

started with 145lbs and worked my way up to 257lbs. Start with 205lbs next time

225, 275, 305, 325, 330

Tweaked old back injury and shut it down.

Jim 48/M/170 135,155,185,205,225,250,260f
Gary 50/M/200 135,155,185,205,225,250,260
Criag 51/M/210 95,105,135,165f,145,135,135

28yom/6'4"/215#

Maxed at 265, couldn't keep my back straight to get 275. Slow progress but I'm working my way back up to my old weights before I broke my form down and rebuilt. Met another group of crossfitters at the gym today, the word is spreading.

This is off subject but does anybody know what blogging application that crossfit.com uses to manage their site?

41yo/f/162#
CFWU 2x
samson stretch
OHS with dowel 15
green iron woody band asst pullups 20
jumping ring dips 10
pushups with "handles" 10
frog leg situps
V sit hold 15'
back squat all but last one below parallel
45#-10x
65#-5x,
85#-5x,
115#-3x,
135#-3x
155#-1x,
165#-1x
170#1-x
remaining sets had a spotter just hands available if need be, good choice b/c my confidence raised just knowing someone was there in case
175#-1x,
185#-1x
205#-1x! excited
225#-1x(to parallel)
Julie~I had horrible butt wink at first, tight hamstrings, weak core...there are some great photos of exercises in one of the CF journals to help recognize poor squat form and exercises/stretches to remedy that.
My husband made us a slosh pipe, used an end cap on one end then a twist off cap on the other end for ease of draining and refilling-that side leaks but the end cap doesn't, go figure.
Chris~
Keep us posted on Robert's status, make sure he knows the CF community is pullin' for him

J roCk-
The Slosh pipe sounds interesting. I may have to venture to the hardware store this week. I could envision doing some core strengthening drills with this pipe, since it is only 2/3rds filled and will shift on you. Do something like hold the pipe overhead and lean forward quickly, using your back to stop the weight shift, then quickly going backwards and using abs to stop the shift backwards. Also could be done from side to side. Anyway, just a thought off the top of my head. It's the idea of unstable weight that makes me think that it'd be killer for working on your stabilizer muscles.

Julie Parisien-
If you are worried about the ends coming off but don't want to glue end caps on, you can also find rubber end fittings and pipe clamps to keep the water inside the pipe until you are ready to let it out.

AllisonNYC-
What if someone does cut you off? What then? :)

-Trip

27/m/5'8/165

definatly could have gone bigger... didnt even come close to failure... first time for max out sets on back squats... ROM might have been an issue, going bigger next time...
235, 255, 275, 295, 305, 315, 325

then 5x5 235# straight legs deadlift
3x10 (each leg) 45# single leg deadlift
3x10 35#front loaded bulgarian split squat

good day all around...

Does anyone know who the trainer is that is four to the right from Coach (kneeling with the long hair and sun glasses)? She looks like a high school friend of mine from swim team named Elizabeth. We both won 100m butterfly at regionals in DFW TX. It would be totally sweet to find an old classmate doing Crossfit as well.

m/163/19

155,185,195,205,215,225f,225f

#20 chris lorenz - you guys are both in my prayers man. keep your head up...

Still unable to work lower body...
so did a crossfit pyramid.
15 pull ups 10 situps 1 ring dip
14 pull up 10 sit ups 2 ring dip
13 pull up 10 sit up 3 ring dip
...
1 pull up 10 sit up 15 ring dip

approx. 30 minutes or so, didn't really push it. I was sharing the rings with my partner who was doing a "nasty girls" type workout. All in all good workout though. Have a good day.

37/M/188
65
95
115
135
155
185
195-failed
This is the first time I have done back squats in more then 3 years since I broke my lower back doing them with very poor form. I'm very happy with the results.

28 yom, 180 lbs

185, 205, 215, 225, 225, 235, 235 lbs

a2a squats

M / 28y

As rx'd

80 - 100 - 110 - 115 - 120 - 125 - 130 Kg

This wasn't the only Keg there. . .

and I wasn't doing thrusters, just overhead carries.

Slosh pipe - Make sure you only fill it 2/3rds full with water. You want the water to 'slosh' around. (Google "slosh pipes" and you find some good info).

-jj (aka "The Guy With The Keg Overhead")

m/31/165/5'6

195 start
295 x 7

Did the 4x400m sprints today.

1:18
1:20
1:25 (switched dirction on track)
1:28

totals time:11:33
my goal was under 12:00 so i'm happy

i think the 15 mph winds didn't help this at all

YEAH for rest day tomorrow

31/F/158/68

w/u 5' bike
3x10 CFWU (-pu, -dips)
1x10 oly bar squats
1x10 55# squats

95-115-135(x2)-135(x2)-135-135-125

frustrated with form -- weight wasn't too bad, which is why i did some second attempts trying to maintain proper form. this is an increase from last time (115# was my sticking point last time), but its coming slloooooowwwww!

post: kipping work (just can't get the rhythm) and handstand work.

Chris (#20), your buddy and his family is definitely in my thoughts and prayers.

Nadia -- i wish i had CF for my last breakup. keep your head up, girl!

ck

J Rock,

How full did you fill the pipes?

as rx'd

singles at 173 kilos

36M/205

CFWU X2

225,245,275,300,305(PR),315F,315F

Knees to elbows

There was no "compare to" link in the post, so i googled it up. Looks like last time we did this was:
Wednesday 070711
you'll find it on this page:
http://www.crossfit.com/mt-archive2/2007_07.html
(i couldnt figure out how to link to just the one day)

M/35/5'8"/168

CFWU x 2

225
245
265
275
275
275
275

Due to lack of time (too much work) did yesterday´s and today´s WODs in a row:

4 rounds:
400m run
2min. break

time 11:01.

Ten minutes rest, then back squats:
132x10, 198x5, 242x3, 264x2
286x1
286x1
286x1
308x1
286x1
286x1
286x1

After 100 pushups. Feeling gooood :)

- OlliS

135 x 10
185 x 5
205 x 3
300
310
320
330
340 (f)
320
340
Then:
7 x 200 bench (bodyweight)
5 x 200 bench
5 x 200 bench
5 x 200 bench
6 x 200 bench
Then:
Practice double-unders...actually got like 14 in a row for the first time!

135-145-155-165-175-180 pb-185 pb

pre-amrap pull ups-38, snatch pulls 3 repsx7sets to 152#
wod-216,222.5,230,235,240,245,250fx2
post-amrap pull ups-34

#136

Fill them 2/3 full of water. The point is for the water to shift as your balance shifts unevenl to correct the uneven shifting! LOL..I said shift almost as many times as people used AllisonNYC and "snatch" in the same sentence the other day!
Oh I just crack myself up sometimes!

~J~
~Train Hard or Stay the F$#@ Home!~

27/M/172/71
Deployed in Iraq right now and sometimes have trouble staying on schedule with the posted workouts based on mission load out here. Missed a day and did Diane yesterday only to wake up to find today's WOD. Ouch is all I can say.
265x2,275 for the rest and finished with 285.

27/M/172/71
Deployed in Iraq right now and sometimes have trouble staying on schedule with the posted workouts based on mission load out here. Missed a day and did Diane yesterday only to wake up to find today's WOD. Ouch is all I can say.
265x2,275 for the rest and finished with 285.

135 x 10
225
315
335
355
375
395
405 missed

Man you guys are all monsters squatters.

23YOM/160lb

175lb/185lb/195lb/205lb/215lb/225lb(with light spot)

25 minutes. Best yet.

190/195/200/205/210/215f

30 minutes on treadmill
5 min level 6.0 0%
5 min level 6.5 1%
5 min level 7.0 2%
5 min level 7.5 3%
5 min level 7.0 2%
5 min level 6.5 1%

lisaq-I think tight hammy's is causing the butt wink prob. and my new slosh pipe should take care of core weakness.
went to hrdware store, got 6' and took Trip MN 's advice with the rubber end fittings and pipe clamps. so far so good! the kids even played with it for a while, and it survived that!
It is sweet. Everyone should have one. I held it overhead and messed around with balance for 1 min. kind of swaying to and fro and correcting. awesome fun! thanks everyone.

46m71"186

as req'd

305

#123 Trip: I would cry.. Then probably post anyway.

32/m/215/6'5"

Legs were wasted today after doing a lot of short sprints and jumping on Sunday and then the squats yesterday. Contemplated not doing the workout since hip flexor and hams are so sore. Decided that was not an option but weight was a little off.

275
295
305
305
305 (f)
295
295

Day 26 IR

Can't put weight on shoulder so went to CFSC and did:

AMRAP in 20 min:
6 Pistols (3 each leg)
9 Sit-ups (did poor man's abmat)
12 DB DL (35# DB to protect shoulder)

9 rounds + 6 + 8

Will read through comments later...

re "butt wink" on the squat - there's a pretty good video on YouTube at http://youtube.com/watch?v=Rq8CWv8UPAI&mode=related&search= (w/f safe). About 1:20 in he has some helpful tips.

I'm working on mine now ... ;-)

Chris Lorenz #20: Robert is in my prayers tonight.

Went to the post fitness center to do this one to avoid limitations with cleaning the weight.

Warm-up: 5 minutes on C-2 rower

Back squats: 115/120/125/130/135/140/140--PB by 13 lbs

Probably could have gone up another 5 pounds, but didn't want to get greedy.

F/58/5'6"/136

Back Squats
205
215
205x5

No squats today. The squat rack was occupied by a serious powerlifter getting ready for a meet. Nice guy. I tried some max dl's but inasmuch as I ran some 400's on the treadmill this am with da Miz, I was less than 100%. Didn't get beyond 295! Need the rest. Thanks Coach! BW:169 Y/A:59

Maxed at 365

21/M/163
Warm up: half mile run

85
155
175
195
205
215

Sort of lame, since my last Crossfit Total had 245 for the back squat.

Age 36
BW 184

CFWU 2x15, plus Diane

Done at a fairly good clip, maybe a minute between rounds.

225,245,255,275(f),255,245,225

CFWU X1
WOD: Concentrated on full ROM, last PR was only partial.
185
205
225
235
245
255(fail)
255(PR Full ROM)

The weekend summary
In the last two days, I learned a great many things about the CrossFit community. The information flew past me at a blistering pace, but there were deeper lessons learned than just how to perform a squat or how to program a session. The first day there I had by mere chance met Coach and his wife Lauren for lunch. What I was struck by was the kindness and openness that I was treated with. Coach is full of life and his eyes light up when he speaks about the phenomenon that is CrossFit. I have been in contact with many folks that are the heads of their respective companies and when they reach a certain level there seems to be a cold distance that stretches between them and those below that are looking up. Yet, here were some great people filled with light and love. I am in love with humanity and so I observe as much as I can those around me. When the certification began and Coach walked in he hugged everyone that he seemed to come into contact with and folks beamed when he walked by them. This is what I wish major companies would learn. It is the love of the people and the goodness of its leaders that lend to good business. I thought I was in good shape and prepared for what was to come, but the first WOD of the day drove me into the ground. At the end, I found myself lying on the ground looking up at the ceiling seeing nothing but a tunnel and hearing folks coming in and out of my existence. My legs felt like they were going to cinch until they snapped off. Needless to say in the back of mind, I felt a little ashamed lying here surrounded by these great folks. I knew that the trainers and folks there wanted to walk around and network and yet several of them pulled up a chair and stayed by my side looking with selfless and wary eyes offering their atta boys and good jobs. I was struck by their concern and their care. I have been in the military for nearly a decade and never have I been treated so well by complete strangers. For several hours I laid there hoping silently that my legs would hurry up and heal so I could let these folks go and yet my body refused. In the end they spent their money, their expertise, and the greatest of these…their time… with me. As I was leaving; names and numbers were given to me and I was instructed in serious tones that if anything should arise then I need to immediately call and they would be there to assist. I have never believed so completely that someone was telling the truth. While I was lying in bed thinking about the pain that would come for me to arise and go to the bathroom the phone rang and Jamie one of the great trainers there had called my hotel room to check up on me. This act truly moved me. I have traveled all over the world and met many people and the one thing that I take seriously is someone’s promise. These days so many promise things and in the end it is truly just hot air and yet this person took the time and found the hotel number and called me. Thank you beyond words. As for the second day, I could only limp around and watch as Fran was performed. I wished deeply that I could’ve played. I appreciate everyone that came up to me afterwards and checked to see that I was okay. In the end, I learned that though we conduct business by training folks on the principles of CrossFit and it will make the individual strong it is in the community that CrossFit blazes its path. Thank you to all of the trainers that took their time to bring their wealth of knowledge to us; to Coach and Lauren for making me feel as I left one family at home that I was welcome to another.

37/m/165

95#-115-135-155-165-175f-175f

fs: 90%x1 of best clean 110#
c&j: 75%x2 95#, 80%x1x3 100#
sn: 70%x1x5 75#

42yom / 146

205/215/225/235/245/255(f)/225

Business is going to have me out of the gym for a few days so I doubled up yesterday doing Nasty Girls and the 400 meter sprints and today I doubled up with the squats and the 100 pull-ups for time.

5:20 - 100 pull-ups

Really need the rest, back on Friday to see what's on the agenda.

In response to #19,

I will be thinking of your friend on his long road to recovery and for his family. Hopefully, he is in Lundstuhl by now, then on to Walter Reed in a day or so, reunited with family soon after that.

If he has made it to Germany, I bet he will be okay because he is a Crossfitter. Our "save" rate is very high right now. It is often attributed to body armor or far forward surgical teams (FSTs) or fast evacuation. As I guy who did 2 tours over there on FSTs, there is one more compontent, and that is at no time in the history of our armed forces have we put such an emphasis on physical training.

I have personally seen many guys come in severe, severe shock. They had delayed evacs and were way past "the golden hour". However most of these guys fully recovered. I believe that intense training (i.e. Crossfit) gets the cells of the body used to dealing with a state of acidosis. They "adapt" to it, as the body adapts to other stressors. This adaptation allows the body to not "shut down' while in shock (under perfused state).

#74, FoCoMichael is walking, talking, crossfitting proof of this. Based on my exprience, if you are going into harms way, being in the best shape you can be in is as important as a vest or Kevlar.

#19, know your commade is my prayers.

Pat McElhone

225
235
245
250
255
260
265

Today sucked!

M/155/24

225, 245, 255PR, 265F, 260F, 245, 245F

I just finished Coach Rippetoe's book 'Starting Strength.' 200 pages later my back squats are a lot stronger and safer. I can't help but gag when I see some of the other people in the gym doing things under a barbell that they mislabel as squats. That book was worth every penny.

#20 Chris Lorenz: My thoughts and prayers are with you and Robert. Hang in there, brother.

M/39/205#/73"

45
65
85
105
135
155
165

Next time: Start @ 105

50/195

No squat rack. Did front squats with DB's.
100-120-140-160-160-160-160

43/m/230

135-225-245-265-275-295-315

I pray for Robert Schoenenberger, and his family and friends. May His strength comfort and heal Robert. Where do we find such men as these, indeed.

I didn't feel like I had it today.

225, 245, 255, 255, 265PR, 275f, 275f, 265f

I know the strength is there for more, but I am at home alone with a napping 2yo. I need to do this at the fire station with someone yelling at me. ;)

180/18/6'1

135
145
165
195
215
215
215

not too experienced at squats and didnt have a spot, didnt feel comfortable enough to add more weight even though i probably could have done a little more

275
295
305
310
315
320
325(CF PR)

stopped about an inch or 2 above parallel towards the last sets

6'5 225

135 x 10 W/U
205 x 2
225 x 2
235 x 2
245 x 1
255 x 1
265 x 1

37/m/155lbs

Couldn't do the back squats, so I did Nasty Girls (since I missed the first two workouts). Subbed 115lbs for hanging power cleans. 13:59.

24/m/170

CFWU

1 - 205
1 - 225
1 - 245
1 - 255
1 - 265
1 - 275
1 - 305 (fail)
1 - 295

27M
150

CFWU did 5 muscle-ups instead of pullups and dips

205
205
215
215
225(PR)
225
225

Hey guys I'm a new Crossfit convert. Have to say I'm lovin it already. Anyway, 6'0 163lbs.

Tuesday: 4min 30 sec.(I had to change my own weights, but I guess I could've changed them faster
225
225
235
255
255
265

5'9"/175/27M

CFWUx2

Back Squats
185
225
225
245
245
255 (new PR)
255

Then did the Performance Menu WOD:
Muscle Snatch/Snatch Balance: 3 sets w/ 65 lbs
Snatch: 5 sets of 1, 95lbs
Clean & Jerk: 5 sets of 1, 140lbs

#20 Chris -

Your friend, Robert, is in my thoughts and prayers.

I just received an email from a friend with a deployed husband. He is part of an EOD unit and they lost a member of their team today. May we all remember and be grateful for his sacrifice. I know that as Crossfitters, we will.

32/F/125

95-100-105-107.5-110-112.5-115

Get a bit stuck on the bottom at 115. Thank goodness for my spotter today.

29/m/187

205/225/235/245/255/265/275(PR)

First time doin this for 1RM
185,205,225,235,245,255,265

5x5 Standing Shoulder Press @115

39/m/196#

Burgener w/u X3

185 X2
195 X2
205
205
215
215
225

40/m/179

after a thorough warm-up, and a very steady gradual increase of working weight...and exactly 3 min rest between sets

290
295
300
300
300
300
300

Doing a proper incremental load increase helped tremendously. Last time we did max back squats, I got greedy and paid for it. Tried to go up too big, too fast, and ended up not squatting over 300. Pleased with this result.

On another note, if anyone had told me I'd be able to run 4 x 400....all under 1:30 with only 2 min rest in between, and also be able to do full squat singles at 300#, I probably would not have believed it.
If there's a better workout system out there, I damn sure haven't found it!

If you guys are like me and think crossfit.com is turning into a soccer mom's site, go check out: http://www.navyseals.com/crossfit-workout-day

40/m/160

Worked on form quite a bit. Max weight: 315

WU:
Run 2 Miles @ 7:00/mile
8Towel pull-ups
5 hspu

215/235/245/245/245/245/255(all on smith machine unfortunately)

1 min rest between reps 5 towel pull-ups during each rest period.

24m/155

205/ 225/ 245/ 260/ 275(f)/ 270/ 275(f)

my traps hurt...anyone else?

Let me get this right Jeremy...You are recommending this Navy Seal site...

Where they do Crossfit workouts?

Is it just me or is there a little irony in that?

How is it superior if they are embracing the same philosophy and method?

By the way...

I've seen some soccer moms...and they should all look like the girls on here.

6'0/174/m
185
205
225
245
265
275
285

M/36/216#

225/245(partial)/225/225/235-new PR/235/235

-got ambitious but had to scale back
-I need to develop confidence in the hole

rx'd
355 good n low

L pull ups
135 snatches

Good show FRAZ!

fak, did it again
25 6'5" 245

Is there no other workout to "compare" to? The "compare" link is missing.

50/M/155

Back squat, 185, 195, 205, 215, 195, 195
Pullups, 41, 34, 32

good luck Robert and Chris

16yom 160 5'8

bar for warmup
135x10
185x10
225x5
235 pr
245 pr unfortunately on the last 3 i leaned
245 pr forward a little but it was still
not very hard to get them up.

Next time i need to go a little heavier but i want to give my knees a break.

126,131,136,141,143.5,147
previous pb was 148, just couldn't get it

pre: 2 rows x 400m 1:31,1:34 post: 1 400 m row 1:32

Hi jeremy, I'm a hockey/tkd/cc/baseball/soccer mom and I crossfit (albiet at much lower weights than most, for now) Am I not "Pure" CF enough? I'll work harder:)

28/m/185

175-185-195-200-200-190-185

well short of PR. things just weren't working today. added on about 15 min of jump rope work.

Smith machine (all there was)
CFWU 3x10

175
185
195
205
215
225 (felt back bowing)
215

80 kg
85 x4
90
95 (209 lb)

34m/6'4/210

225x1
235x1
245x1
255x1
265x1
275x1
285x1

26y/6'5"/210lbs

CFWUx3 (minus OHS)

225-225-235-245-245-225-225

Below parallel on all.

wu
500M Row 1:55
400M jog 6.8 mph
bar x 5
135 x 5

185 x 3
205 x 3
215 x 3
225 X 2
225 X 2
235 x 1
240 x 1 PR!!!!!!!!

wu
500M Row 1:55
400M jog 6.8 mph
bar x 5
135 x 5

185 x 3
205 x 3
215 x 3
225 X 2
225 X 2
235 x 1
240 x 1 PR!

M/38/185

As rx'd after warm up

365
405
415
425
425
435
405

J roCK

I have used slosh pipes (though we always called them pipes with water in them) to do short sprints. Put the pipe across your back like a squat and jump up on to benches, do short burst spints for maybe 10 yards and cut hard to the right then the and left, run backwards for 10 yards and then thrust forward for 10 yards-you get the idea. The big challenge is using your core muscles as the water sloshes from side to side not to mention it eliminates your arms which are 50 percent of running.

26/m/6'4"/215lbs.

185-205-225-245-260-260-280

After reading jeremy's comment (#187) I checked it out? Is this just blatant theft or is there some type of agreement or something? Just curious?

115
135
155
175
185
195
205

Livestrong!

Chris #19: Special thoughts and prayers for your brother.

Jeremy #187: Don't let the door...

Jeremy,
I am a 3 time Olympic Ski Racer (raced with Eva T)and silver medalist in the World Championships in '93. And a "soccer mom" to 4. Having trained at an elite level for 15+ years prior to having my kids, I feel I can speak to the issue you raise. I respect the fact that the forum may be too chatty for the really hardcore guys out there - I used to be hardcore I know the drill. However, Crossfit offers an amazing opportunity for average people to understand and experience excellence. I can think of no better way to make our society healthy and strong, one crossfitter at a time. If you look really closely at some of the "soccer mom" postings, I am sure you will find improvements and strength that would rival yours - relatively speaking.
Thanks for the link btw, now we "soccer moms" can feel like Navy Seals, since we are doing the same workout.

Nasty Girls w 115#'s on cleans: 20:23
Followed by 400 m sprints
1:30, 1:32, 1:35, 1:45

Pretty much crawled home from the gym

Well said Julie, mahalo.

Mikeman #69

Classic, I just read your post, that was hilarious, sometimes it does get a little silly what people post.

Age 35
BW 148#

215
220
225
220
225
220
220

Jeremy, I also will be bummed if the really hardcore guys go away from this forum, because it is you we learn a lot from about hard hard work and super strength. So I hope you will stay.

Did First Crossfit Total as a sub:
5'5"/153/26/M
665 Total:
255lb Squat
145lb Mil. Press
165lb Deadlift

Little disappointed in the Squat #'s so that gives me something to work on cause it was defintely my weakness.

Worked up to 309 and then failed twice at 314, which is lower than my PB of 315. Very disappointed with this but AFT's advice was encouraging regarding my form. My CNS feels fried so the few sets of 3RM for squat yesterday may have zapped me today PLUS the testosterone just wasn't flowing they way it should have. I also may have jumped up in weight too fast. And worn the wrong underwear. And gotten up on the wrong side of the bed.

Pre-snatch pulls up to 176
Post-4 rounds of:
10 KB snatch 1.5 pood
20 Russian twist 20lb ball
10 Kipping chins
5:20

#102

If I understand correctly what you mean by "butt-wink", it sounds like you are describing a lack of flexibility in the hamstrings. Quite common at the bottom of the squat with people who have tight hams, although I've never heard it called that. Work on ham flexibility, supposedly that wink reduces power coming out of the hole.

ken c- thanks. sorry to hear you recently went through something similar. it does suck, big time, but you are right more time to workout! oh and great job on those 400's yesterday! very impressive times!

colleen- thanks girl, CF should be the new prosac (sp?). and welcome back!

just finished reading the past few days and catching up on videos.

holy smokes pat was awesome in that WOD! And Greg with the 100 pull-ups in 3:20?! i showed that to my co-worker who was in awe.

cleverhands- seriously you are a machine. 6 mile run then nasty girls, then basketball game then nasty girls again? please bottle up some of that energy and send it to me. :-)

bingo- great sunday musings.

off to back squat it up. my squats need some work.

37/M/180#/6’

CFWU 3x6 minus overhead squats

Squat 7x1

235, 235, 235, 235, 235, Failed 245, 185, 235

A while back when I was 15#s heavier and was doing a Westside thing I was able to do a double at 245 so I was hoping to do a rep at 245 then a rep at 255 today. Much to my disappointment I got tomato-canned on my 245 attempt. Looks like some of the weight I lost was muscle.

I know my overall fitness will be better doing Crossfit, but I wonder, without the strong focus on maximal strength, can I still expect to see my max lifts go up on days like this?

Workout in the vid looks awesome. I think i will tackle that one today. here comes pukie!

male/23/6'4"/251 lbs

1x315,1x335,1x355,1x355,1x355,1x355,1x355

tried to get 365 on the 5th attempt but couldnt get her up, then made up for the 400m sprints from the other day to top things off, 3x400m with 2min rests for total time of 10min 30 secs.

#222 Craig

If you are looking for increase in your max lifts you need to change the wod to help with your personal goals. Best of luck to you man.

Jrock -- thanks for the tip.

Did back squats below parallel, starting off slow:

135
185
225
245
265
275 (PR, easy, since it was the 1st time doing 1RM with correct form)
275 (fail)

CFWUx3

WOD:

85kg
95kg
100kg
105kg
110kg
120kg PR
122,5kg missed :(

Craig I agree with Nolan...unless you spend some time focusing on maximal lifts, you probably will not see much movement on your 1rm's.
But let me say this: If you are 6'- 180#, I assume you have some fairly long legs, am I right? That's a factor to consider...
Still, I think you have room for improvement at that height and weight I would expect you to be able to move up and get at least to 275...if not a bit more.
Maybe once or twice a week you could make time to do at least a small amount of heavier lifting, 1's and 3's maybe...just to stay in the groove and get good at it.
Good luck....not that luck has anything to do with but it's a figure of speech ....

M/27/143/5'8"

My second WOD I have done on the actual day :)

WOD: Back Squats (in kg)

1 x 65
1 x 70
1 x 72.5
1 x 72.5 - Fail
1 x 70
1 x 70
1 x 67.5
1 x 65

Test 400m time on treadmill - 1:52
(with lots in the tank)

Though it was 5, BWT 163

CFWU
225
235
235
240
240(PB from 230)
Streeetch

Thanks for those great links to map out short runs yesterday.

Worked on front squat today;
got up to 275. I was happy with it.

Just to add to the "soccer mom" conversation...

I hardly have a problem with a forum that is focused on fitness... that is the foundation of this website and what drives it's success. I am sick of the 'meat market' banter and those who obviously use this website as a social outlet. A genuine 'Thank you' goes out to those who post to better this site and support and encourage its patrons in the spirit of real fitness. I think I turned the corner at the Allison NYC interview and haven't regained my confidence since... so disappointing.

Sweet workout demo... That's what I'm talking about.

pre: amrap kipping chin ups - pb of 30
snatch high pulls - 5 sets of 3 up to 132#
WOD - 220,225/230/235/240/245/250/252.5(f)/252.5
new pb. On the 250 I was leaned over too far forward on the ascent for my liking. Coaching from AFT helped on the last set but I need to work on that some more.
For some odd reason my elbows/triceps burning after which normally only occurs on muscle ups???
I'm going to work on some supplemental box squats for the next little bit to work on driving out of the bottom taller.

bwt 245 age 32

225/275/295/315/335/355/365

have gone higher then 365 but legs started to buckle and had no spotter so left it at that.

Had the chance to meet up with Tim in VT for today's workout. Did Diane first (6:24) then back squats. I'm not quite comfortable with my form on the squats yet, so I went lighter and did 3 rep sets.

135 x 3
155 x 3
165 x 3
175 x 3
185 x 2
155 x 3
165 x 3

I'm gonna do today's video tomorrow and then 150 wallballs. Really looking forward to that.

f/122

115
125
135
140
145f
145f
145

topped off with 45 lb thrusters x10 & then 3 bar pull ups in a row (PR!)

Sandy
bw 165
155, 185, 205, 225, 245, 255

20/m/185

225
265
275
275
295
295
300

Allison in NY... Are you going to any other CERTS? So I can take you out to dinner??

210
230
240
250 (pr)
250
250
250

3-5 min rests

7x1 @ 255

22/M/155

205,225,245,265(f),255,260,265(f)

Nolan, hmm, not quite the answer I was hoping for, but the message has been reinforced by Tim.

Tim, yeah, I have long legs, have always been thin. Any attempt to eat and work out enough has usually ends in some muscle gains along with some fat. The UD2 for a month and now the Zone have helped me drop some fat while keeping more muscle than ever before. I have decided I'd rather have less fat and do more pull-ups than have more fat and still not be able to move a lot of weight.

Thx guys, I think I need a few personal goals, right now I am trying to get to 20 consecutive pull-ups by doing the density method on my off days. And I am also trying to increase my elevation on push ups to get to where I can do HSPUs (big difference between knees way up on a bar and a true HSPU). Maybe I should also have a certain 1RM I target with a goal outside of the WOD for squats, bench and deads.

THX again

Great video, but it makes me really sick to see those huge trucks! What do you need them for!?

bw163
255/275/285/295/305f/300f/300f

135-155-185-205-225-245-255pr

PM workout. Ran a mile and did 50 pushups. Gotta get my endurance up

M/22/6'1"/185

Night time workout
"Big Five 55"
Bench @185
Goblet Squat @ 2 pood KB
Pullups
Box Jump @24"
DL @ 185
10-9-8....-1
14:42

61/m/178/6'

CFWU x 3 plus 2 set HSPU's
C2 row 1k

I got "Starting Strength" last week, so worked on form and technique today at higher reps.

BS wu plus 125x5 5 sets.

P wu plus 3 sets.

DL wu plus 3 sets.

225
275
295
305
315
325
305

m/33/70/195

315x2x1rep
365x3x1rep
385x2x1rep

245x1
255x1
265x1
275x1
285x1
295x1
305x1

BW 70kg
70kg 1
80kg 1
90kg 1
100kg 1,1,1
110kg 1,1

2min Rest

WOD as required,
1. 135
2. 185
3. 205
4. 215
5. 220
6. 220
7. 220

Did not have a partner, did not feel safe.

185 X 1
185 X 1
205 X 5

Sore Muscle in neck

25/f/5'2/128#

my legs are hatin me. last nite's pre-candidate deputy sheriff workout had 1.5 miles of sprinting and then we had a basketball game after.

breakfast: run 47 minutes = 6.1 miles

WOD:
back squats 7x1
180-185-190-195-200-205-210(pr!)

all well below parallel. i guess da legs aren't feeling the full effects of yesterday just yet....

150, male, 30

don't have any form of squat rack,
subbed OHS,

Bar, 65, 85, 90, 95, 100, 105

probably could have gone heavier, but wanted to get a full ROM and was afraid to ditch steel plates in the living room. (second story)

up to 280, back felt a little weird so i stopped there.
post: deadlift and squat work.

185
225
275
275
245
245
275

tight back today, full range of motion with no spot.

i got a question for some of you guys putting up high 300's and 400's, do you wear a belt when going that heavy? i don't wear one, but i w