Sweet, this will help with my Fran time! I've got a contest going at Albany CrossFit!

Curses... caught by the spam filter...

Curses... caught by the spam filter...

niice. was hoping for a squat of some kind tomorrow. goin to throw in some OHS with it.

hmmm, early post. I just told OPT Mommy that my fingers were crossed for a strength day. I'm usually better with 3 reps on these though as my wrists give out before my legs/core.

Wrist still a little sore, but good enough for this WOD. Stoked to be able to do 2 WOD's back to back with partial injury. Rest day tomorrow. Cool.

Love the early posts, thanks!

nice and early. Much appreciated.

jg

For those who have posted about sore wrists, I've found that holding the bar with 2 fingers (index and middle) loosely allows a) the grip to come out of play, and b) the weight rests nicely on my shoulders. Keep the elbows nice and high. This also helped me keep my trunk more vertical.
Hope that helps.

Peter

Double Unders,Cleans,800m, now Heavy Squats...Coach knows my weakness. I do love a pre rest day wod that allows plenty of practice time on other things so that I dont fear the possability of shooting tomorrows target today!

#9 Peter - cheers

Wow, Annie makes it sound and look so easy. I am always falling out of my top position and having to reset. This is something I really have to work on. I end up using a switch grip and my kip goes all to nothing. I can't figure out the push away part and carry my momentum into the next pull up.
Thanks for posting all these great videos, they really help me prepare for my next class. I have a list as long as my arm of things I need to work on.
The new gym here in Vancouver looks great. Patty and the crew have done a fantastic job. I encourage you all to come up for a Northern visit!
Cheers, Rhino

Watched Kipping Pullup #2.
Question. What is the benefit of the kipping pullup as opposed to the regular overhand pullup?
Won't the regular make me stronger since I am not creating mometum?
Just wondering.
Looking forward to tomorrow, coming off of a sinus cold.

I heart front squats.

Hey U'i this video will help us out a lot! We will be cranking out kipping pull-ups in no time!

#13- Kipping pull-ups increase your output 2:1. Read some of coachs articles about kipping they are good.
Leaving to Mexico in 2 days, hopefully I can still post. I know my hotel has a gym. Can't wait to work out in sunny Cancun!

Gnat

shawn

See http://www.crossfit.com/cf-info/faq.html#Exercises13

shawn,

read the FAQ about kipping v. regular. I like regular dead hang as well, but they are arguably both completely different exercises.

-ben

just got done with Michael

as rx'd 18:57 (pr)

What does anyone think about putting variety into this? Maybe:
5 front squat
5 push jerk
5 clean
5 back squat
5 snatch

great WOD.
'going to combine monday and tuesday. Did sunday on monday.

note on the KIP. There are many ways to learn/practice. One day it just "clicks". The key is to be relentless with trying.

-ben

#13 Shawn:

Read the FAQs, they explain it. Basically you are using many muscles to create momentum instead of the more isolated effort of a dead hang pullup. This will allow you to do more pullups in less time.

More work/less time = more power.

Thus, you'll see kipping pullups used in the met-con workouts.
Dead hangs are appropriate for weighted pullups

ugh. front squats.

great WOD.
'going to combine monday and tuesday. Did sunday on monday.

note on the KIP. There are many ways to learn/practice. One day it just "clicks". The key is to be relentless with trying.

-ben

A very depressing Michael...

18:43

My gym has really been pissing me off lately. I was told that I couldn't do clean and presses last Friday because "momentum lifts are not allowed." Then today during Michael, on my last round on the half mile, I got on two broken treadmills that wouldn't go over 8 miles per hour before I got on one that worked. I added 21 seconds on to my time back in October when I last did it. Boo.

#12

On your kipping pullup issues...

during the top phase of the pullup after your chin has cleared the bar you are then supposed to push off...during this movement try to bring your feet forward creating a rocking motion as if your waist was a pivot point. keeping your momemtum now requires you to open your shoulders during the down swing WHILE bringing your feet behind you or what is considered a standard dead hang position. next you will need to swing your feet forward, bringing your knees up slightly and pulling up at the same time. by bringing your feet forward and your knees slightly up you will transfer some of your horizontal momentum in the vertical direction and into your pullup.

if anyone else can add or correct...please do.

29/m/160/68.5"

190-205-215-225-235x3(f)

first weight 5 pounds heavier than last go. Rest of the results identical.

Big difference was this was my third WOD of the Day: Michael, CrossFit at Village Fitness (affiliate page) WOD, and this one. The early post was nice. Gives me two "rest" days, though I'll probably do a light run tomorrow.

The CF at Village Fitness WOD was:
21-18-15-12-9-6-3
KB swings (used 1.5 pood)
Pull Ups
Time: 9:55

Yes I was spent after each one. Michael at lunch (11:30), Affiliate WOD 4:30, CFHQ WOD for tomorrow at 8:30.

Plenty of fueling in between.

#15 Gnat
good droL, I hope so. I'll just kip, kip, away in below zero conditions while you sun, fun, and relax.
Hi back Noah, you must be the CF kid mom's so proud of! Have a blast!

A question about these 5-5-5-5-5, 3-3-3-3-3, etc WODs.. what is the purpose of these workouts? Are the first few sets supposed to be relatively easy and just leading up to a 5 rep max effort? Or are each set supposed to be CLOSE to max effort. Just trying to figure out doing something like 115-135-155-175-205, or something more like 185-185-175-175-165. Thanks.

Oh, and what kind of rest periods should we use?

this is gonna be hard in a hotel room - but i'll think of something

Can not wait to do 7 x 5 FS as I just got my Ironmind VR2 racks.

I am in Australia and they dead set arrived faster than items I ordered before them from an Australian supplier.

I am a massive fan of Ironmind. Email me if you are in Australia and unsure whether or not to do business with these guys I will recount my extremely positive experience as many times as asked.

I'm off to the Gym to do Michael - Im always a day behind.

Nevermind! I found the answer on the FAQ.

I'm excited: After two months, my knee (patellar tendinitis) is 97% better. Almost perfect. The countdown has begun. Until then, I'm still being a good boy sticking to my "knee friendly" WODS.

About the rack position, mine was horrible when I started doing these sorts of exercises, and it really busted up my wrists. I've found (after watching a bunch of the berger o-lifting videos) that in one he tells someone doing a clean to take thumb grip (tip of thumbs touching the smooth part of the bar). This gave me a wider grip than I'd used before and I've found that it's a much more comfortable rack position and doesn't smash the bar against my collar bone like a narrow grip will. Really lets the bar rest on the meaty part of your chest and shoulders, without killing your wrists.

Today:
OHS warmup 95, 115, 135
C&J sprint intervals w/ 135. 33 total (3/3/3/3/3/6/6)
DL 225, 285, 295, 315, 325(F), 285

Yesteday:

Gave the 1LT a taste. (first one's for free)
21-15-9
Burpees, sit-ups, sgl-arm hang pwr snatches (both R&L w/ 55lb DB)
I6 (39/199): 14:54 (PR from 16:15)
1LT: (25/210): 16:00 (crushed ... badly)

LT, was destroyed. Nearly pucked halfway thru & I put him down to 40lb db's for the last round. He's done a few MMA fights & said this hurt way more. He's hooked.

Old guy beating the young fighter: priceless

Feeling much better after my bout with the flu. I haven't worked out since Thursday! Gonna hit the front squat WOD tomorrow.

Looking for a little input from you all:

Someone asks you, "What's the purpose of doing a heavy weight WOD like today's?"

How do you answer?

#37 Freddy C -

Um, so you can get stronger?

Good to see you back

ken c- GREAT job on michael! congrats on the PR and sub 20!

freddy c-

welcome back, glad you are feeling better and great question. i'm curious too, bladeboy i like your response and i use that one, but it dosen't seem to work for my female clients. they don't want to get strong, just skinny...sigh.

Freddy C: I'm new to this and a huge (some say "evangelical") fan of Crossfit. I had a hard time letting go of conventional training until I read the "free" issue of the CF Journal describing the metabolic pathways affected by CF. Strength is one of them. Power comes from going heavy.

OK, now I'm excited. I've tried posting before with some long rants that never made it past the spam filter.

freddy c.

so that at least every once in a while we don't have to run around looking like we are on a scavenger hunt in the gym. :)

#40 Nadia -

Hmm - yes we do have a dilemna. You could always say to your "skinny" female clients, "If you ever get a chance to model on the catwalk, and accidently fall over, you will get back up on your feet quicker than ever, showing signs of strength and power". Of course I am just joking!

Unfortunately too many people seem to associate heavy weights with big bulging muscles. The weight I have used for back squats, front squats and deadlifts have improved dramatically over the last 6 months, yet my legs are leaner than ever, not massive at all.

Hello-

How munch weight do we rack on this one?

Hey Freddy #97,

Can't take credit for this philosophy--heard it from Jon from Crossfit Boston--but makes perfect sense.

Increasing strength leads to faster WOD times, but not necessarily the other way around.

For example, get stronger in front squats and watch "Fran" times go down.

Make sense?

Nadia, re: the girls who "just want to be skinny"... throw together some explanation with the word "tone" in it and you'll be fine. ;-)

no crossfit for 2 weeks. getting fat and lazy in mexico.

or. 2 weeks mexico, fat and lazy i am

When doing front squats, what would some of you suggest to do when you can't get your elbows high enough to allow for your wrist to be in position (on top of your shoulders) to receive the bar when doing the squat? It seems that I don't have the flexibility to get my hands on top of my shoulders. I can raise my elbows up to where they are 90 deg. to my upper body, but that brings my hands up to my ears. Ive been crossing my arms in front of me and performing the squat that way, but I would like to work toward using correct form.
Thanks.

#37 Freddy C.

Doing a high intensity set like today's with high resistance has a few different effects
A) it serves to help increase LT (lactate threshold aka muscle burn)
B) increases the recruitment of both Type I & II muscle fibers - muscular & neural effect
C)increased caloric demand to fuel muscles = more calories burned

#37 Freddy C:
Welcome back. I've been struggling with a cold which has hindered my metcon work (been subbing in a few density style strength work as running in the cold weather would do me in completely). I can empathize with not getting to CF much lately

As for question on 5x5 or 7x3 days, I'd say in order to balance fitness one must improve upon strength and power in addition to metcon. Strength endurance ain't worth much without the strength portion.

Does anyone know what will helpo facilitate not bruising out so much on the front squats on the collar bone?

38M/185

CFWU(3)

WOD 5x5 FS

1- 5x 60kg
2- 5x 80kg
3- 5x 80kg
4- 5x 90kg
5- 5x 95kg

While way off a PR, form was very good and I am satisfied with the results given how little squatting I have been doing lately.

29/M/175

135x5
165x5
185x5
215x5
220x4(had to dump 5)

really suck at this, stil learning how to front squat
(5 x 60 ) x 5

backsquat (140 x 8) x 3
sumo deadlift & high pull (60 x 8) x 3

25 m 80k

Bwt 111#

ATA beltless and barefoot front squats:

115, 120, 125, 130, 135 x 5

26# strict pullups (throat touching bar, full one second dead hang before every rep):

5x5

32 yr old male 5'10" 185lbs

Front squat 5x5 as Rx'd

185/205/225/225/225

Squats done A2A. Last time around I only could do the 225 for the last set, so I am happy.

So here's a question.

I am sans rack today. So all weight will need to be cleaned from the the ground. Should I skip this WOD, do it another day, and do something else? Or should I clean the weight, focusing on strict form and high intensity?

Last week or two I got a PR of a full squat power clean of 185lb. I nearly blew a gasket coming up from bottom, but did it.

Any suggestions please?

Oh, and good morning to everyone!

~J~

~Train Hard and Push Through "IT"!~

BW 190

As Rx'd 185 lbs.

Tell them that if they want to maintain bone strength and help prevent hip injuries later in life its the thing to do. Who wants osteoporossis? Heavy weights help to prevent bone density loss and will not make you gain weight if you follow a "healthy" diet.
Collarbone issues can be helped by wrapping a towel around the bar or buying a bar pad. I have one of my collar bones that stick out farther than the other and it always gets torn up. I use the bar pad for heavy cleans and zercher squats only. Helps temendously!
Pro

30/m/185

5x5 @ 185 lbs.

#46 - Clippa,

"Increasing strength leads to faster WOD times, but not necessarily the other way around.
For example, get stronger in front squats and watch "Fran" times go down."

I think you mean that getting stronger in front squats will help to improve your "Fran" time, but improving your "Fran" time will not necessarily help to improve your front squat strength... ;)

#37 Freedy C.,

I often tell my clients that as a Crossfitter we are in an endless persuit of power. And that power is persued through the 10 components of fitness, strength being one of those main components. Because of the potency of the wods, as well as the nueroendocrine response of these wods the main objective would be to do them unscaled. And that is attained by becoming more proficient in all the ten components of fitness.
#40 Nadia,
I too have a hard time convincing my female clients that they are not going to bulk up. Especially being 6'2",200lbs/8%bf however I emphasize, as most trainers do that diet(nutrition, fuel, etc...) is about 80% of what you do with your body. Also your muscle grow when you rest not when your working out. So they are more likely to achieve this by following the old bodybuilding way of training as opposed to CF. And they would have to eat like a cow, it is not that easy. Just ask the guys who crowd the globo gyms and do chest every monday and curls the rest of the week!

26/6'6"/201 lb

70-80-90-95-95 kg

135
165
185
195-PR
195

Laura #60,

That is EXACTLY what I was trying to say--thanks for helping me say it better.

So what are the rest periods between the sets? I might have missed something.

31/M/163

Front Squat 5-5-5-5-5
155-165-175-185-175

Split Jerk 5-4-3-2-1
155-165-175-185-195

23/f
30-40-50-54-55kg

M 39 5ft11in 170lbs

Did front squats as part of the Catalyst Athletics WOD:

Burg w/u

Front Squat 135x3x5 (five sets of three)
Deadlift 135x3, 145x3, 155x3
Push Press 95x3, 105x3, 110x3, 115x3, 120x3

Pullups 10,7,5

5x5 front squats
115 lbs.

Had a weird wrist feeling while doing this initially but rested bar more on my shoulders and it went away.

Worked on form mostly and breathing.

JFG

26/6'5"/220lbs.

225,275,275,305,315

peanut gallery thoughts…

Kipping PU---here’s how I described it to my wife, which seemed to help:
When pushing away at the top think about raising your legs with locked knees and pointing your toes out in front of you like a trapeze performer getting ready to swing. Then, as you swing under the bar kick your heels behind you as you stick your belly button (hips) out front and reach way back with your elbows locked (sorta like an OHS) in preparation to swing back in the other direction. As you come back under the bar again try to lean back as you kip your knees up into your chest and pull. Then go again. Realize that this is a bit exaggerated and larger swings take a toll on your grip very quickly. But this is a great way to get your first handful. Once you build up enough strength and coordination to do a few you can shorten the swings a bit and get more reps in less time. If I’m doing say 30 PU, I usually do the first 10-15 with shorter “strokes” to knock them out faster (saving grip strength) and then kip harder at the end as my pulling strength diminishes.

Ladies lifting heavy---unfortunately some women will simply live on cigarettes and martinis to stay thin. Others will at least jog and eat small. The key is to educate on what is actually healthy. I think my wife liked the idea of strengthening bone density the best because her grandmother has had so many issues. Then she experienced her own increased functional strength on her own…ie. being able to pick up and carry our ladder around the house by herself, which she could never do before. And after doing about 6 months of heavy WODs she understood that because of her body chemistry and relative strength she will never get “huge”. Sometimes personal testimony is the best argument.

Heavy WODs---It will take doing a WOD once or twice before you will know your 5rep max. Those WODs may look like 185, 195, 205, 215, 225, 225, 235 (only 1 rep). But after that I would avoid including the 185, 195 “warmup sets” in the actual WOD. Do a couple reps at those weights (and lighter) to get warmed up. But then I’d shoot for something like 215, 215, 215, 215, 215, 215, 225 (failed on rep 5). If successful on the 225 then go 225 on your next WOD. If you couldn’t finish all sets with 215 then drop to 205. Bottom line, I don’t want it to look like I’m fishing for my max single. I want to know my max for 7 sets of 5reps. This is also much more mentally challenging.

just my 2 cents...I'm injured so I thought I'd ramble a bit.

I'm doing a Starting Strength black box so did Michael this morning instead of the Front Squats and set a new PR in the process.

19:19...WOOT!

Due to some scheduling situations as of late, I got into the initial stages of overtraining (i.e.: unable to sleep, small headcold, minor tweaks in my wrist/left knee). So took last week completely off, and it feels great to be back on form. It'd been a while since I'd broken any PRs...and was starting to think that I was broken...I guess in a sense I was.

I'm stoked - one month from today I'll be flying to Cali (for the first time) for the Level 1 Cert at HQ...it's going to be amazing meeting everyone and getting edu-makated! Anywho, enough rambling, everyone enjoy your rest day tomorrow!

- Alex

warmed up with 5 sets of increasing weight.

205
205
210
210
215

I'll shoot for 220 next time, possibly 225 depending on how the first few sets go.

john

Good points, Wilson, and everyone else.

I don't know what you can say to women who think they'll get big from any lifting that's even somewhat challenging. I mean, there's everything that everyone here has just said, which are all good points, but I'm not sure if what is needed here is a strictly factual argument. I think it's partly a mindset/gender roles issue. Seeing attractive women who are strong is the only thing that might convince them otherwise.

Today marks my 1 yr anniversary with Crossfit. Unlike most, I did not come into this all excited and happy. I actually cried for a week before trying it. For 2 yrs prior to crossfit I had been working with a leading guru on wellness on my recovery from a 12+ battle with anorexia/ over exercising. My obsessive running (lots), biking, etc was replaced with some total body workouts/ weights, sprints, intervals, and one (long) distance run of 1 hr. He had been planning my workouts for those two years and I was comfortable with it. Then he told me to follow crossfit. I looked on the website and saw days with “Just” back squat with what, only 3 -3-3-3-3?? And I saw a lot of complaints for the 10 k runs in the postings. I could not imagine “Just” doing crossfit.
The first crossfit workout I did was Filthy Fifty. I did not know how to do a lot of the exercises correctly but did it. And I did not understand it was timed. Soo…when I got done I was pouty and thought- who would call this a workout? The workout that got me thinking this was really cool- Murph. Run a mile, 100 pull ups, 200 push ups, 300 squats, run a mile. I went to work all proud and had never done that many of either pull ups, push ups or squats in a week let alone a workout.
I am afraid I overdid it for the first 3 months, often doing 2-3 crossfit workouts along with some powerful time on the stair master or addl runs. Getting back on track with my mentor, I did “just” the crossfit warmup/workout, I play soccer, I walk in the evenings, I do two rest days a week- usually a weekday and then Saturday. Sunday I run either intervals or about a 10k.
I follow his Innate Diet, which is basically eating “clean” as some call it. Organic meats, nuts seeds, lots of veggies, some fruit, little starch. Sounds much like all the zoners though I do not weigh my food. It took a long time to stop measuring/ counting everything and look at food normally again and now, food is the “easiest” part of being healthy.
At work I am known for being a health nut, at the gym they call me “Wonder Woman”, and the lady with the nice back (ohh I am getting very proud of my back!!).No one would ever even guess my past looking at my body which now reveals someone who is very healthy and strong.
At the end of the whole eating disorder deal and marathon running I had developed insulin resistance so had gained a lot of weight and gained it very funny. Don’t know how to explain all that but I am leaning out now and working on getting a little “ripped” – ha ha.
Since, some of the favorite workouts are Linda, every min on the min for 30 min 15 deadlifts, as many rounds in 20 min of power snatch x12 and 10 push ups, as many rounds in 20 mins of 15 power cleans and 10 push ups, as many rounds in 20 min of 21 burpees and 18 overhead walking lunges using DB, oh and the list goes on and on. I like perusing the affiliate sites along with the main site. I like to read the posts a lot (though I can’t at work and my internet usage is small, esp with dial up at home, ha ha).
I started a year ago with a 115 backsquat on a good day, 78 lbs asst on pull ups, did not know what a deadlift, snatch, clean or jerk was. I now BS 170 and close to 175, down to 24 lbs asst on pull ups and just got my first real chin ups, 215 DL, and the PR’s go on because I had never even done any of this before.
I got Level 1 certified this year. Working on my Wellness Certification.
My goal- to be a crossfit trainer.
Play on!!
Erin

I've been at physio for a month for a lower back problem which is really affecting all of my squats, lifts and presses. Can anyone give me some feeback on whether I should just skip these exercises in total and wait until I am 100%, or do them with greatly reduced weight?

Thx in adv...

19 / F

I think I would've gladly done just the WOD today, but Coach always has something crazy in mind.

Workout:
Cleans, 5 reps @ 35 kilos
Box Jumps, 10
Incline Situps, 15 reps
Squats, 10 reps @ 40 kilos
for 5 rounds

Time: 25:21

...nothing less than INTENSE

m/1.72m/62kg

65kg
70kg
75kg
80kg
85kg missed on 5th rep.

Age=27
BW=~187

225x5x5

www.stevesclub.org

29/165/5'9

5x5 front squats

135
155
185
205
225 (failed on 5th)

I have trouble with my wrists in the catch position so I have to cross my arms in front. Is that cheating or considered bad form?

I F$#@ed up yesterday. I misread the 800 meters for 400 meters., So that would explain the crazy time that I had yesterday! Lol! Sorry about that!
Still okay with that time with 400 meter runs.

Just thought that since I just discovered it, I would tell on myself.

~J~
~Train Hard and Read the WOD's Correctly!~ (that was a note to self!)

bw 170

210x5x5

M/32/170
CFWU x3

115
135
155
165
16

#75 in8grl

I love hearing peoples history's, where they were at some point in the past and through hard work, dedication, perseverance, and heart they are where they are today! I love it! It energizes me! Great story and keep it up!!

There is NO ceiling on your potential!

~J~

~Train Hard and Push Through "IT"!~

M/37/210/77"

175-185-195 (pr for 5)-185-185

RE: #75

Awesome to hear your success story. I'm sure you're affecting (influencing) people more than you even realize. They consider us (fitness) freaks, we consider them (out-of-shape, unhealthy) freaks. Its an even trade-off. Keep up the good work though.

m/45/176
185x5
205x5
205x5
205x5
205x5
Clarksville, TN

Did my second workout at Crossfit SoCal today while in town for the week. We did not do the WOD on the internet, instead we did "Tabata Something" Pullups, pushups, situps, squats.

We started with 3x5 shoulder press after the WU.

Ahmik is an intelligent, informed, inspirational guy. If you get the chance, check it out...

If I have time, I will go back this afternoon and do todays WOD.

Mac

m/36/240
275x5
275x5
275x5
275x5
275x5

Afghanistan

how many kipping pull-ups do you do on this day?

135x5(x5)

Still easing back in from shoulder problem

In8girl, I'm glad you've found so much success and happiness in Crossfit.

225x5
225x5
235x5
245x5
255x5

Front Squat: 5-5-5-5-5
135
170
190
200
210 (PR)

Ugh! This seems cruel after yesterday...!
Thanks, Joe, for telling me not to be embarassed about my Michael yesterday ... I WAS glad I did it as rx'd... (and I ran WAY too far...!)

#75 Erin
You are amazing, you're willingness to share your story shows how far you've come. Congratulations. Keep fighting.

42/f/5'6

cfwu

95
100
105
105
105

run 4 miles @ 10 m/mile

M/25/200#
AM- 10 minute cardio + CrossFit warmup x 3
Did CFSC and CFNSC workouts yesterday so I did Michael this morning as RX'd 14:48

PM- Front Squat 3-3-3-3-3 135#-185#-205#-225#-225#
(no spotter so I was reluctant to go heavy)
took 5 minute rest then;
95# OHS - 3x15 then 10 minute pull-up builder

Front Squat
5X 135lb
5X 145lb
5X 155lb
3X 165lb
1X 155lb

it's been over 24 hours since I slept and I still have another 12 hours to go before I sleep.

(no rest for the wicked)

Burgener W/u

115, 135, 145, 145, 145

Still working through "Starting Strength", so I am happy working on form, and the cues given are outstanding (don't look up, "feel the lift", etc). I need to keep plugging away at these.

AL

24/f/5'6"/148

65/85/105/110/110 lbs

29/m/180
135/155/175/180/180

35/m/70/170
95,115,135,155,175, first time I've squatted bodyweight without a smith machine, core still feels really weak, lower back a little sore from extensions yesterday.

41yo/f/160#
lifting workout with trainer
10reps heavy weight in <30', 60'rest 3 sets of
squats, bench press, lat pulldown
deadlift, cable bent over row, db shoulder press
straight leg DL, tri rope pushdown, bb bi curl
then went straight to full deep front squats, pretty spent so not great #'s for FS
45# 5x
55#-5x
65# 5x
75# 5x
85# 5x
95 5x

M/5'7"/160

135-165-185-205-225

225 ties my 3x PR. I practiced "no-handed" front squats with the bar before the workout. It helped to re-enforce the fact that the hands don't hold the bar, they just keep the bar from rolling off your shoulders when you are going heavy.

#75, Awesome story, the results that you, and all of us get is what keeps people coming into our community. Keep selling the kool aid!

185
205
215
215
205

still not back up to my 225 max, but I'm focusing on form right now. As soon as I start to loose it, even if I could go up, the weight stays where its at.

M/29/175

185
185
205
185
185

I thought that I would try 205 on my third lift and increase from there, but I don't think that I could have done any more so I went back to 185. I am feeling more comfortable with front sqats now. I did some sprints yesterday and my legs are toast after today's squats.

does any one know the specs of making a slosh pipe like size an amount of water

5x5 fs 135 to 155 by 5 alternating with skipping ~1:00 each
t2b for grip and core 3+4+3

CFWU- 10 pu's 30lb assist
WOD-
45,50,55,60,65(PR)
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Laura #60 and Clippa #64,
Perhaps well stated, but not necessarily true. If you are weak at front squats, improving them will help with Fran. If they are not a weakness, then it is unlikely that improvements in front squat strength will lead to better Fran times. The cardiorespiratory and stamina demands of Fran quickly become the limiting factor, not 1RM or even 5RM strength.

Similarly, if front squats are a weakness, improving your Fran time, or even simply training Fran as hard as you can, will improve your front squats. I have worked with folks who only trained CrossFit style met-con workouts (in other words, due to poor programming never did heavy, low volume work). The ones who trained really hard had excellent strength and high 1RMs even though they had never trained that way. I strongly believe their numbers were below what they could have been, but high nonetheless (and much higher than when they started working out).

The bottom line is that barring any significant weaknesses, the blended, almost randomized sequencing of workouts like you find in the WODs is the best way to develop a broad, inclusive fitness. The simplified direct correlations you described only apply to beginners or folks with unexpected weaknesses.

Bwt: 134

199x5
199x5
199x5
177x5
177x5

Back and hammies were really tight this morning so I backed off a bit.

40y/o M
75" 200#
WOD CFWU+20 double unders, light deads x3
sets of 5 @ 185#, 195#, 195#, 135#, 135#

worked all day w/ Rip on DL/BS yesterday....did OHP today post-WOD. Went light on last two due to excessive spine curve (just the way Im built....going off Rip's recommendation). ...so I'll never have a huge front squat unless my spine fixes itself when I get older.

Steve Liberati,
checked out www.stevesclub.org today. First off, I cant wait to get up there and help you out with the kids.....Secondly, that video clip on the top of the page speaks volumes about what you are doing.
J

....should just be JuanMurphy

#52 WSU Soldier

Try and get your elbows up and that way the weight is sitting more on your shoulders rather than your collar bone. Maybe wear a sweatshirt or a hoodie to offer a litte more padding but I wouldn't use one of those big foam pads, it will just throw off your weight distribution.

31/f/158/68"

my schedule is so crazy for the next 2 weeks with taking finals and giving finals, i am all over the place. so i will post when i can, probably not on the same sked as you guys, but i finally got back in the weight room and i am a ball of mess...

3' doulble under work (wore sweats this time, finally caught on that whipping your legs hurts.)
CFWUx2 (-OHS, sub front squat, - dips)

5-5-5-5-5 Front Squat

65-95-95-105(PR)-105

stopped there because i thought i was going to cry. actually had a welling tear... i have a kink in my neck/shoulder from last night and the last rep i leaned too far forward (read: bad form) and the pain was crazy in my shoulder. (basically i stretched a muscle spasm with a load of 105 -- doesn't feel good.) my form otherwise was really good and i was going to go up to 115 -- and say the 65# was still part of my warmup, but obviously called it quits.

i am a mess these days... i hope to get back to scouring the posts like i normally do soon. till then, good luck and happy crossfitting!

ck

First time for this WOD. I found holding my shoulders in a big high shrug helped get the weight accross the front of my shoulders. But my wrists and fingers were feeling the contortion. Legs ok, but let down by my wrists. Needs more work.

26/m/6'1"/225

45, 95, 115, 135, 175

This was my first time doing front squats, felt a little weird, need to make sure my technique was right.

Tried POSE running for the first time, I suspect I did it right as my calve cramped almost immediately :D But gosh, my legs feel great right now, my knees and shins feel awesome. Took it really easy today on runs, just did a couple 100 yard intervals. Cool stuff!!

in8girl

happy anniversary. great success story. glad to hear crossfit has helped make you fitter and happier.

we lift heavy because:

1. we will never be as strong as we can be without it,
2. it stimulates a different metabolic pathway than just metcon alone,
3. it helps develope explosive power,
4. it makes us feel like bad asses,
5. it makes us smarter (made that one up),
6. it looks cool (recall working lunch video)and finally,
6. coach g, coach b and coach rip say so dammit!

27/m/166/5'8
new PR day...
did CFWU this morning before yesterdays WOD, so just some mild stretching...
then...
A2A
235 x 5
240 x 5
245 x 5
250 x 5
255 x 5

new PR by 40#! Sweet!

#81 - j roCk

I did that on the November Michael, only I realized it on the third round. So instead of running the 400 meters I had been running I ran 1600 to make up for it on the last round...really killed my time since there was no way I could hold a 6:40 pace for the entire mile on the last round. Oh well, at least I learned and did it right this time!

Ditto for me, great stuff, Erin. Has anybody noticed the remarkable women CF attracts? In addition to the Santa Cruz "pros" there's Erin, Nadia, Kelly Moore, Spider Chick, Kate, EC, Jodi Arbenu, and lots more whose names aren't on the tip of my tongue. I salute you all!

205 225 235(PR) 240(PR) 225. psyched about increasing my pr on this by 15lbs. Followed with some OHS practice, but was pretty wasted from the workout.

#75 Erin
Fantastic post. Your struggle is praiseworthy and as others have said, inspirational. I work with teenage girls on a daily basis and witness the body-issue related pain for so many. That's why within the quotes which adorn my room, I have ones from female CF athletes, like Spider Chick's: Put that in your pipe & smoke it... I promise to pull a section of yours and put it up as well.

so much for making me smarter. 7 comes after 6.

Nolan: 185, 185, 195, 205, 215(only 3 good reps, 4 was bad and then stopped but PR nonetheless!)

CFWUx3
45x10,95x5,135x5

155,165,175pr,175,175(3+f)

Yesterday I had Sqdrn PT and got time squeezed so I never got to Michael. We did some good metcon (they said "go until I stop you" and after about 3 minutes I decided to ramp it up to Xfit style. I'm already the only Marine there and now they really think I'm nuts. I'm also afraid of the GHD situps because I don't want to end up like the Situp King. So today I finished with 50 B Ext and 50 GHD situps. If I don't get horrible DOMS I know I can do Michael next time.

Erin - Thanks for sharing your story. I'm glad you licked the anorexia.

M/45/6'/175

115
125
135
145
145

CFWU

115 x 5
125 x 5
135 x 5
145 x 5
155 x 5 (PR)

Of note folks. My very first CF WOD was on 20 August of this year - the WOD was 3-3-3-3-3 Front Squat. I could do 70 lbs and my wrists were almost tearing off.

My improvement is testament to this program.

as rx'd

all kilos and ATA

90-100-110-120-130(pr 286 lbs)

In pounds:
75x5
75x5
85x5 (form and wrists hurting)
80x5 (left wrist screaming)
65x5 (went down due to left wrist. I thought it was going to snap-but it didn't:)
Legs are very happy tomorrow is a rest day.

As rxd:

185
205
215
225
230 - the last five were ugly. I started rolling my back. I kept my eyes focused on the corner where the cieling and wall met. It helped.

Semper Fi!

M/22/6'1"/185

As RXed: (in kilos)
70
90
95
100
110

Snatch practice afterward

There's nothing I like about front squats
88x5
99x5
110x5
121x5
132x5
but I still heart Crossfit!

7(155x5)
i can't count
or at least remember what i counted

In8girl #77: Erin, THAT'S why I come here, every day, to the CF table to visit my CF family. For the rest of the day I will be pumped by your story. Congrat, and Happy CF Anniversary.

Did "Christine" again M/47/150:
3 Rounds for time
Row 500M
DL BW 12 Reps (135#s, up from 115)
20" Box Jump 21 Reps

16:34 (PR by :25 with 20# more on DL)

Will do "Michael" and FS tomorrow

#75 in8girl- great, great post.

As to the female bulking up issue I tried for months and months to get my sister on the WOD's. Finally did, and then had this same discussion about heavy workouts and getting too big. Rather than argue, I made her a deal--do the WOD's as Rx'd (well, as scaled anyway) and as soon as you feel like you are bulking up too much and look like a linebacker, I promise we'll stop...

Is there an FAQ that explains the "value" of kipping? Seems like a cheat.

Warm up
190*5
200*5
200*5
210*5
215*5
Get pumped!

Simon,
That's awesome!

In8girl - Happy anniversary!

30/M/5'10"/180

First time going "heavy" on front squats.

135(wu), 165(wu), 175, 185, 195, 205, 205(bailed on last rep)

Funny story: I've mentioned Crossfit to my brother a few times and told him to check out the site. Last night my wife was talking to him on the phone, telling him about Crossfit and how excited she is about it. Just as she started telling him about "Michael", she stopped mid-sentence (I could tell he'd interrupted her) and she asked, as earnestly as possible, "What Kool-Aid?" I nearly died laughing.

Erin/in8girl:
Great to hear your story. Congratulations on kicking your demons; I know how tenacious they can be.
Remember: *Athletics, not Aesthetics.* It's not about how you look, it's about what your beautiful body can do and how to make it perform even better. Of course, looking better is a nice side benefit and a confidence-booster that grows naturally out of improved fitness. But it is not at all the focus. Which of the ten general physical skills describes waist-size, BF%, "muscle tone", or anything about the shape of one's physique? None. I think this is one of the many fundamental genius breakthroughs of Crossfit.

Thanks for all you do, Coach. You're my hero.

~Peege

I already posted my workout from today (#79) but I have some mental fitness sort of questions if anyone has any links or tips or BTDT advice...
I feel like when I work out like this I'm stuck in one gear - which is slow and steady to finish strong. And it works while I do it, but I want to be fast. I've always been more endurance oriented - and mentally I focus way ahead...and when lifting has your heart pounding in your ears and breathing (or almost wheezing) it works - for me, I need to relax mentally and focus - breathe deeply and just do the next lift. But that takes up time!

How do I mentally re-focus to emphasize speed and not just getting through the workout or just finishing it strong? How do I push beyond these limits that my mind has? I know I'm a lot stronger than I think but I guess a part of me is afraid to see how hard I really CAN push myself.
(continued at http://janell-workoutlog.blogspot.com/ )
thanks....just trying to erase my limits - mentally and physically

#138 - Myron

Nope there is no FAQ. There is especially not a FAQ link right on the main page. In that nonexistent FAQ there is certainly not a section named: 2.14. What's with the kipping pullups? Isn't it "cheating?"

So don't even bother looking. :)

WOD AS RXD BUT LITE LOADS DUE TO MY BACK NOT BEING CLEARED YET FOR MORE
5X15
5X15
5X25
5X45
5X45

32/m/215/6'5"

225 x 5
235 x 5
245 x 3 (shooting pain in ankle made me lose it)
245 x 5 PR
225 x 2 (not sure what happened, but I just crashed)

I tweaked my ankle this weekend while running, didn't really hurt much or give me problems...that is until front squats. My ankles were really flexing and at the extreme end of it's ROM a sharp shooting pain would explode down there. Killed me on my 3rd set, caused me to just drop the weight. Went slow on 4th set and got 245 a PR. Then something happened on my 5th set and I just lost it. Could not get a single rep at 245. Went to 225 and only got 2. Just crashed for some reason. Disappointing way to end a WOD that you just achieved a PR on.

Front squats:
95x5
100x5
105x5
110x5
115x5

Also did 10 min of rowing and 20 min of lap swimming.

First time doing front squats and don't think I had my arms right as my legs could have done more than my wrists would allow.

5X70
5X95
5X115
5X125
5X135

Need to look at my form and need a rack.

45#x5, 95#x5, 135#x5

185#x5 x3, 190#x5, 195#x5

elbows started dropping on the last 2 reps

36/M/200

165
175
185
195
205

My wrist is killing me

125/130/135/140/145

3 sets iron crosses 12lbs
3 sets rope curls to shoulders 84lbs

30 min on elliptical level 10

great points all around re: women lifting heavy thinking they will get big. I've tried rationalizing (i.e. gotta lift like crazy, eat a whole heck of a lot etc). but nothing seems to convince them! I've also taken the approach of presenting the functionality of deadlifting, shoulder pressing, squatting, etc. however that is met with mixed response. As emily #76 and wilson #73 said it's really a mindset thing with a lot of women. I finally just said to one client, 'do i look big to you?' she said 'god no you are tiny, do you do these lifts?!' she almost fell over when i told her what i lift. hopefully that will help a bit, and i know it takes time.

Erin #77

Congrats on your 1 year anniversary, and thank you for being so open and sharing your story. You've made amazing progress, keep doing what you are doing...you are an inspiration!

one more thing, thanks tony, annie, Coach, etc for the kipping pull-up instructional video(s). i've had a tough time teaching the kipping pull-up, and that breakdown really helps. i'm gonna use those cues with my clients.

Back in Vegas for a couple weeks of R&R, so I made up my own workout (going to drop in at CF Tahoe when i'm up there for the next week).

27/m/6'2"/195# (yeah, got fat on R&R so far!)

21-15-9
3x body squats (so 63-45-27)
50# DB swings
100# DB deadlifts

10:37

my legs are crushed, almost fell down the stairs after getting out of the shower, haha!

135-155-175-175(f on 3)-175 (f on 4)

22/m/5'6''/195lbs

135x5
165x5
195x5
225x5(new PR)
165x5

27/m/190
135,155,185,205,185
Second time doing front squats.
Remarkable improvement.

Well, after numerous demeaning acts of begging and pleading by the male element of this board (myself included), the first calender featuring one of Crossfit's premier goddesses, Eva T, has hit the shelves, just in time for Christmas. Way to go Eva, can't wait to see it. Let's hope this is a popular trend.

Bad day at the office. Oh well.

80kg
80kg
80kg x3 (missed 4)
70kg
75kg

99,105,109,114,119 x 5, stopped there as my callous was about to split open
post: 100 reps of 45 barbell squats

lacking spunk today, looking forward to rest tomorrow

60 min. astanga yoga for warmup.

"WOD": front squat (5x5)

187x5
198x5
209x5
209x5
209x5 (PR)

- OlliS

20 seconds on/ 10 second off 65-pound thrusters for 15 intervals

Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval. (I tried to hold the rack the entire WOD)

9-9-9-8-7-6-6-6-6-6-6-6-6-6-6 (left rack on rd 10 and 12 during break)
102/6

last time 87/5

Kipping Pullups

No one ever talks about this but when you flex your abs in a pullup, your grip tightens and you can transfer more force from the hips and and legs into your upper body and hands.
When I do pullups now, I only think about hips and abs, and somehow my lats and arms are sore the next day.
People only talk about the swing as if you just swing and magically get elevation. Doesn't happen. Hips and abs pop you up.

First time posting - been CrossFitting for a little over 2 months. Like everyone else I love it and I'm hooked.

27/F/5'5"/132

55, 65, 75 (PR), 85 (PR), 85 lbs x 5

I've only done front squats a few times before, but I think I'm starting to get the form down. It's a lot better when I don't feel like I'm either going to break my wrists or strangle myself with the bar.

m/33/206x6'

CFWU x 3 @ 10&15 reps.

WOD.

135
155
155
155
155
form form form. Still not real stable on these and have to do them with my hands crossed in front of me and the bar on my shoulders.

33m/185/6'2

Front squats:

135 x 5

185 x 5

195 x 5

205 x 5

Hm, i only did four sets. opps. Well i finished up with this:

Overhead press 115 x 8 x 2 sets

1 arm db row 65 x 10 each side x 2 sets

Some calve exercises. (i got the skinny calves)

185, 195, 205, 215, 225

First time doing heavy front squats.

95 x 5
135 x 5
185 x 5
195 x 5
225 x 3.5

Muscle-up training day #1 =)

155
175
185
195x2f then 185x3
185 had to rerack on last 2

28/m/186

5-5-5-5-5 @ 135-140-140-145(PR)-155(PR)

48yr/m/5'10/200lb
As rx'd
115-125-135-145-155
Wow, I am new to the front squat but the # are alot less than the back squat.
Is that expected or is it because I am new to the front squat?

love front squats

23/m/187

95 x 5
135 x 5
155 x 5
175 x 5
185 x 5

Working on handstands too.

pre: burgener's wu and rom stuff
post: shoulder press 3x5s with 135, 20 k2e

as deep as possible
95,145,165,195,175

195 got scary legs were toasting

Oops, omitted Allison. You go girl!

pre-bwux2, cfwux1, kb hang power cleans
wod-172,178.8,183.5,188.5x3repsx2sets, not deep enough
so went down to 132x5x8 sets working on full depth
thanks opt for the coaching

Did this one at the office gym, limiting me to what I could clean from the floor and put down without dropping. Figured 135# was safe...

1000m row (on C2)
WOD as Rx'd w/135# cleaned from floor
Kettlebell work:
21,15,9 one-arm snatches, each arm, with 36#, 44#, 54#
2 sets each side of 5 OH press with 54#
KB 44# side presses, 5 each side
KB 54# one-arm swings, 21 each side
1000m row

I was just imprssed we now have a C2 rower and a full rack of kettlebells! Things are looking up.

male/165/19 135/145/155/165/175

145 x 5
155 x 5
165 x 5
175 x 5
185 x 5

How do you hold the bar to take pressure off the wrists?

46m200#

as rx'd
185 for all sets, moving up next time.

155
165
135
145
150

145 x 5
155 x 5
165 x 5
175 x 5
185 x 5

How do you hold the bar to take pressure off the wrists?

I'm with Steve #175. My wrists gave out long before my legs.

Catching up, did Michael today.

20:31, PR by almost 20s! :) Tried running with POSE in mind, I think it helped. My technique definitely needs work, but I think I've got the basics down.

37/m/172

225 x 5
245 x 5
255 x 5
245 x 5
235 x 5

Steve and kevmar, I'm not sure if its the right way, but I rest the bar across my shoulders and cross my arms over the bar when doing front squats. That should help that sore wrist problem.

32/F/124

Erin,

Happy Anniversary! Ditto to what everyone has posted already. I had no idea of your background. I read your posts alot and just figured you were one tough chick! You're even tougher than I imagined. ;)

Strength work is my nemesis --

45-65-85-85-95(pr) for 5x5

M/34/180

115 x 5
135 x 5
155 x 5
175 x 5
185 x 4 (f)

Tim:

On non-metcon days, I have been moving towards a 5x5 approach to warmups. The Burgener warmup is itself effectively a 5x5 (shrug, pull, muscle, drop, snatch) and I have begun doing 5x each of muscle-ups, fingertip L-pullups, handstand pushups, plyometric GHD situps, and glute-ham raises ('MLHSG' for brevity) to form a second 5x5. At some point I'm thinking that I'll add more rounds of the warmup, to the point that it becomes a 5x5x5, challenging but not fatiguing, to retain a strong foundation. Plus, once I'm in the garage, I usually end up doing the WOD even if I had planned not to; it's not too much more trouble to do a few heavy sets.

pre: row 500m (96sec), then 5x5x2, Burgie+MLHSG

wod: SN+OHSQ 95x5, 135x5; CL+FSQ 185x5x3

post: TGU, 72# each side

34/M/77kg

As Rx'd:

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

Total: 490kg

39/m/176cm/69kg

As Rx'd

5 x 50kg
5 x 60kg
5 x 70kg
5 x 70kg
5 x 70kg

First time on this one. Could have gone a little higher, but I was afraid my form would suffer too much and would strain my back. Room for improvement.

24/m/170

just getting back from a minor back injury. did the continuous clock pullups.

13 min + 12 (pr)

42yom / 145

135
155
165
175
185 failed on 5th

Not feeling it today still fighting off a cold. It zapped my strength.

M/34/5'9/167#/CFT=865

Fr.Sq. 5x5
215,225,225,227,230
Very happy. On 110307 I did 5x210.

71kg,23yom (815 cft a few days ago)

200x3x5
Working roughly with the performancemenu.com stuff right now. Did 3x5 w/ 80ish percent. Finished with a circuit alternating 165x5 good mornings and 35x5/arm Turkish get up sit ups for five sets. No rest in the circuit but not really done for time. A nice way to break a sweat with some much needed support exercises.

M/33/168 135x4, 155x1 i need to pray hard to the squat gods.

127lbs
185 x 5
925

BW: 80kg

95
95
95
95
97.5

Compares to 90kg for all sets last time.

M/23/5'11"

112/112/92/92/92

Started off a little heavier should have reversed it. Still trying to figure out what my limits are.

185-195-205-215-215

Put my Marines through a POSE workshop.

37/m/155

Been kind of out of the workout rhythm this week due to work, weather, and too much sparring. Focused on practicing all the exercises I am really bad at (overheads, cleans, etc.).

Did Sunday's WOD (modified) today. Can't do double unders so I just did fast jump rope for the prescribed time, and scaled weight back to 75lbs.
Reps on C&J 22, 16, 7 (pathetic).

33/m/170
135x5
145x5
155x5
165x5
175x5
Feel like a could have done more, but started too low. 175# equals my former 3RM though, so that's pretty OK.

BW 127, mixed warmup

95/105/115/115/115

felt strong today. Current 1RM is 135, but I think that could go up easily.

137.5/142/152/162/172/176(2)/176(4)
a little off from last time but squats much deeper. I was previously stopping just past parallel or the same depth as CFT for back squat. OPT recommended decreasing the load and getting much deeper since the FS is meant to improve the Clean. Failure was due to not being able to hold the elbows up high enough anymore.
Pre: modified CFWU, dynamic flexibility stuff and BWU
Post: 3 sets of 3 reps heavy thrusters (110#) and stretching

23/F/5'8/140#

1 - 95#
2 - 105#
3 - 110#
4 - 120#
5 - 125#

26/m/6'3/170

115#
125#
135#
165#
170# (pr)

34/M/6-01/185

warm up with 135
175
185
195
205
205 (4)

Age 35
BW 149#

150
155
160
165
170

46 197

135,185,205,225,230

last time heavist set 215

FS 185 all sets.
OHS 3x15 @95lb.

155/185/205/185/155

5x5x95

5x 135
5x 155
5x 155
5x 165
5x 185

First time...think i can do better

FS 175 all sets (PR)

worked up to 140x5 pr for me:) whew!

i have a question about OHS. I always see these done with a full length bar. Is there any benefit to using dumbells, especially trying to master technique? since when using the bar it continually pulls me forward as i squat. i'm guessing that some of it is due to me not being flexible enough.

27m 6'1 205
155x5
185x5
205x5
225x5
215x5
shouldve ponied up for the last set with 225
BY,HL, MG great job.

29/Male/1.7m/79kg

First time on the Front Squats. Harder than I thought they would be.

20kg-40kg-50kg-60kg-80kg

Sandy
125145-165-185-205lbs

10 lbs better per set than last time...

Erin - inspiring stuff!

ken.c - priceless!

Yvette - I finished Michael in 24.33, you kicked my butt.

Will be doing this later tonight.. Cant wait.

Squats Rock! CF Rocks!

47 yom 160#
135/155/165/175/180
Didn't try to go any higher, still trying to get back into the swing of things.

M/36/75"/225

45X5
95X5
105X5
135X5
155X5
185X5
205X5
forearms crossed on most to save wrists

warm up:
45x5
115x5
135x2

WOD:
155x5
155x5
160x5
170x5
170x5

44/178

5 each @: 205, 215, 221, 232, 238

61/m/178/6'

c2 row 500m
CFWU x 2

Today was a SS workout for me. I have been alternating SS and Metcon for the last month.
Trying to jump start my overall strength.

BS 3x5 worksets
BP 3x5 "
DL 1x5 "

After a couple sets of pu's trying to get more swing in my kip.

Did a mini-cindy

m/28/205/6'2"
austinb-10+10 push-ups

m/35/180/5'8"-1st WOD
CoachRudi-9+9 squats(jumping kipping pu)

CFWU, with supermans substituted for back extensions.

Front squats: 5 sets of 5 reps each, all done with Mr. Duffel. I need a barbell.

For dessert, I tried handstand pushups. They need work.

28/m/195

135
155
155
155
155

need work on these, they really hurt my wrist,

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 10 HSPU w/feet on rack per round. Front squat 45lbs x 10 – 65lbs x 10 – 95lbs x 7.

Front Squat:
125lbs x 5
135lbs x 5
145lbs x 5
155lbs x 5 – 5
3 minutes rest per set. All A2A

Compared to 071031: 115-125-135-145-155
Max rep push ups: 42 in 2:05
Foam roll after.

W/U: 5p/u, 10 push/u, 15 Kettle Bell Swings, 20 Situps, 25 Squats

5x40
5x50
5x70
5x81
5x90

5 Rds:
5 Pull Ups / 10 Push Ups

29M/163#/5'6"

Tried front squats today, but had to throw in the towel because my flexibility will not allow me to place two fingers on the bar in the rack position for more than a couple of reps without severe pain in my wrists and fingers (& I couldn't find any straps in the gym to modify the grip).

So - did max reps of back squats @ 225 lbs x 5 rounds. 12, 10, 10, 8, 6. These other dudes were squatting 315 right next to me (with really good form actually) & were cracking me up the whole time as they were making wise cracks to each other. Needless to say, my focus was a little off. Might try to work in some front squats with light weight into the cfwu to try to improve my flexibility.

Side note - have worked hspu's into the cfwu & they are getting better and better. I can knock out a set of ten nose to floor hspu's without a problem when I used to cringe at doing two or three.

Anthony (M/29/175)

Front Squats
45x5
45x5
45x5
135x5
185x5
225x5
275x4/1

Had to rest between rep 4 and 5 because of my thumbs. Definitely below my PR, but I haven't done them in a looooooong time, so I'm not too worried.

30 min. KB class as warm-up.
5 reps each @ 135, 185, 185, 185, 185 185 lbs.

23/m/210

185 x 5
185 x 5
185 x 5
185 x 5
195 x 5

A good baseline. Can't wait for next time to go higher.

165/185/205/215/225(f)
Had the 225 but the brain walked out.

5x5 Front Squats at CFSC earlier today

115
135
155
175
175

Just back to CF from knee injury, need to get stronger...

36M/5'10"/168.5#

As Rx: 185-195-205-215-225.

550 more total pounds moved and 20# heavier than last time.

185 195 205 210(pr) 215(2)

post: deads 225lb, 3 reps x10sets, 45 sec rest.

135/155/165(4)/155/155(4)

26yom/6'1"/205#

As Rx'd,

5 x 185
5 x 205
5 x 225
5 x 245
3 x 255 (f), then 3 x 255 backsquat.

185,195,205,215,215

44 yom and 284#

FS 5x5: 225/245/245/255/267

then a "Diane-like" set of 15, 12 and 9 reps of:

115# straight leg DL and 115# SP

Did not time it, however I went quick.

Still working on setting up a crossfit in SE Florida, almost there. 36/m/195
WOD
FS 135, 155, 185, 195, 225 (PR)

m/33/70/201

225
245
255pr
275pr
275

135-145-155-165-170pr

Going to Xwifes Globogym tomorrow will post weight then.

sorry for responding to a #52 when we are at #236....
but 52,
dont put the bar on your collarbone.

#75 (8girl)...you are cool. Keep it up.

Anthony,
.....uhhhh....with numbers like that you make us all look like we are wearing a dress.

135
155
155
155
155

BW 70kg

70kg 5
80kg 5
85kg 5
90kg 3,F
85kg 5
80kg 5
70kg 5

2min Rest

32/F/5'10"/154#

110
121
132
143
154x2

Grrr. I was able to get the 154x5 last time this came up, but it just wasn't happening today.

40 M 190#

CFWU 3X

135 warmup 8
205 X 5
225 X 5
245 X 5
255 X 5
265 X 2 before failing on my 3rd.
loaded 'er back up and tried and failed again Felt like a loser but I am up in poundage from the first go at this WOD.

44/76"/193

CFWUx3

135x5
135x5
145x5
155x5
155x5

could have done more - have been feeling very strong this week

I missed a few days, did sundays workout as well as todays.

135x5
225x5
275x5
295x5
315x5
I also think I could have done more.

27/m/168

135, 140, 145, 145, 145

Mississippi CrossFit

25/M/180
40Kx5

5x5x5x5x5
60-70-90-96-90

You know what I am an idiot I did back squats looks like I am going to have to do it all over tomorrow.

44/M/6'/185

5-135
5-155
5-175
5-195
5-200 BUT NOT GOOD FORM.

FELT BEST AT 175 AND STILL HAD GOOD FORM.

I'M REALLY LOOKING FORWARD TO THE BARBELL CERT IN SAN DIEGO. MY POWER AND OLYMPIC LIFTING TECHNIQUE IS NOT SO GOOD.

ALSO DID BENCH PRESS MAX. GOT 245 AFTER WARM UP SETS. I'M READY FOR THE REST DAY. LONG SHIFT TODAY AND IT'S STILL GOING!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

25m/5'6"/170

135-135-45-155-165

43-43-53-63-63

185# x 5 x 5 sets

12/4/07
Christopher 13yo/110/64
Todd 38yo/171/70

5x5 day

Front Squats
140,160,190,210,220
45,50,60,60,60

Dips
25,35,45,55,65,70
Bodyweight.......

Push Press
140,160,180,160,160
45,55,65x4,65,65

Chins
25,35,35,35,40
bodyweight

Koda 5,
did 8 sets of 3r one leg front squats with 30#'s then went to watch cartoons.?????

Fruit smoothies and vit. E and C.

29/f/108

75x5
95x5
105x5
115x5
125x5 (PR)

happy with this as i never front squat. it always hurts my right vastis medialis the following day. hope i didn't overdo it today. front squats seem easier then back for some reason.

pre: mod CFWUx2 + Burgener WU + double under practice

post: 1 hour dance class then back to the gym later tonight for a rowing/push-up WOD with my rowing/running friend. so glad tomorrow is a rest day

as Rx'd 5x5x5x5x5x5 FS

95 x 5
115 x 5
135 x 5
155 x 5 pr
185 x 5 pr

2nd time with this workout, Does anyone else have a problem with the rack position and your wrist hurting?
I felt like I could do more but without a spotter or rubber weights I will have to wait to try more.

24M/6'6"/245lbs

Front Squat: 5-5-5-5-5
5x225
5x245
5x275
5x295
4x315

Post: 200 air squats and 20 MUs

34yom/168#

WOD Front Squat 5-5-5-5-5
195x5x5

Not my best work. I'm a little disappointed not to see any improvement over last time I did this. Did this post the 18 minute Buddy Lee DU and C&J workout, however. I might have been a little more drained than usual.

Warmup

Worked 3x3 sets of L-sit pullups into my warm up. Felt okay, but I would like to be able to keep a strong L past the first one or two reps. I'm going to start making them a regular feature.

135x5 Practice -first time with front squats

145, 155, 165, 165, 175(Pr)

The PR is by default, this is my first time exploring the front squat. In other news I have now seen three soldiers at Ft. Drum deadlifting. I took some time out to preach the wonders of Crossfit.com's lecture series on deadlift form and implementation. I hope it helps them as much as it helped me.

Playing catch up for being a day behind..

CFWU x3

Michael- :21::49

Front Squat
205-215-225-225-225

I'm pretty smoked now, but got to roll around the mat in :30. Should of gone a bit heavier then 225 the last 2 rds, but happy w/form and the way my back feels.

Really looking fwd to the Sierra Nevada Celebration Ales waiting for me after practice!

Get some, Go again!

23/m/175

as rx'd
95#, 135#, 165#, 185#, 190#

I'm still working on technique - definitely my excuse

Thank you all for the kind comments! I am next to tears and smiling. CF is definately a family type of community.

I thank God everyday for all of Dr. Chestnut's help (he has been a super mentor, coach, support,friend)and Crossfit has taught me functional fitness like I never imagined it, kept it fun, competative, challenging- and irresistable! :)

FS rep of 5: 115-120-120-120-120

For fun: 2 rounds
30 KBS, 35#
20 DL, 140#
50 push ups
(and time changing my shuffle to fun songs!)
Time= 12:57

Erin

Mechelle

thanks :)

great time on Michael yesterday.

f/38/138/67"

65, 85, 105, 105, 95

Since I haven't tried these w/ more than the bar before, the 105 is a PR.

m/23/6'4/196

185, 205, 205, 205, 205

m/23/6'4"/230
135
175
195
205
205(excellent form, didn't feel like pushing it)

bwt:153

135/145/155/175/185

then
21-15-9
95 lb. sdhp
95lb. push press
5:26

I've been man down since the rest day before the CFTotal (last Wed), which I'm bummed about. But I've been battling a nasty bug.

My recently assembled team of physicians, thanks Aetna for making it so easy to get good treatment (NOT!), have narrowed down the bug to an virus in the adenovirus family. Pretty nasty group, especially after reading this article about the bug probably trying to take me down. I don't think AD14 heard I was a CrossFitter before making its move... STUPID BUG!

http://www.medicinenet.com/killer_cold_virus_adenovirus_infection_ad14/article.htm

Should have further clarity from test results by end of week, which should pinpoint the exact serotype. Needless to say I won't be able to do the next CF cycle, and the docs recommend I skip the following one as well. Well, hope Mom's chicken soup can take CF's place for the time being to help me beat this damn bug!

as rx'd

warm up
3 minutes between sets

205x5
205x5
210x5
210x5
210x5

last time 180x5 190x5 210x4 200x5 200x5

135x5
155x5
165x5 (old PR)
175x5 (PR)
165x5

New PR today. This is 3rd week back after 2 months off...

Age 29
BW 160

25/m/6'1"/170

155# x 5
175# x 5
195# x 5
205# x 5
210# x 5

Man these hurt my fingers.

CFWUx2, ring pull-ups,dips (sb sit-ups)
Burgener wux3,45lb
FSWUx2, 95lb
135
155
175
185
205
kept focus on form, driving elbows up and keeping in the front rack. I have pr 265 before, however form wasn't that great. So decided to back up and fix technique.

135 x 5
155 x 5
175 x 5
185 x 5 (PR)
185 x 5

115-185-205x3-205x3-205x2
i wanted that 205 bad. next time.
my "butt winks" when i go hammies to calves, is that bad for my back???

crossfit number 12
95
125
125
135
135
this was all about form. Up until Crossfit I was going way too shallow in my squats, barely breaking parallel. I have the flexibility so worked on going deep below parallel like I see in the videos, and keeping proper back form.

also - max pushups 2min-PR 45
row - 10 min easy
Kipping practice
Burgener warm up - 5 min

M/35/160

Christine as rx'd

12:10

25/M/208#

I am a day behind because I was traveling back home to Seattle.

Michael:

31:16 with GHSU (first 800m was outside then switched to running on a treadmill with 1.0 incline due to wind)

Finished with more MU practice: 1,4,5,5,6,5,5 (still working up to that magical 10 in a row I am shooting for.

last time:
45 65 85 105 125 135f

this time:
95 115 135 145PR 155f

219,221,223.5,226,228.5 x 5,231 x 3

bwt-161

500 M row in 1:50
CFWUx2

225
230
235
240
245

Okay, so after yesterday's performance I feel like I redeemed myself a little today.

F/31yrs/137lbs

95#x5
105#x5
115#x5
125#x5
135#x3 (failed)
then
130#x5

... all with hips below patella! I think I could have finished that set of 135#'s if my back hadn't been so exhausted from Michael yesterday! My shoulders get grody looking bruises from these though.... ugh, and one of my callouses split from pullups. I used to be so girlie...

41, male, 5'9", 178#

still a rookie

115, 120, 130, 135, 145

Felt stronger as I went....which is always nice!

Happy Holidays!

CFWU
95/5
115/5
135/5
155/5
175/3; 165/3
46/M/195

m/23/6'2/218

135x5
155x5
175x5
195x5
215x5

OK, I could have gone heavier, I just wanted to take it easy as this was my first time with these going heavy and with good form. Establishing my limits I guess. Now I have numbers to shoot for next time.

agility ladder for warmup

185/205/225/235/250 pr

F/46/115
Stopped at 115x5 due to quad strain; followed with 5x5 on standing presses and deadlifts.

39/170/M

cfwu

95,135,185,185,185,135

gettin' stronger compared to last!

BC

95-100-105-110-105
First time with this one.

37 bw190

135x5
155x5
165x5
185x5
195x5 (pr)

Bwt:152.0
60
65
70
85
100 last time 95-form is a lot better!

36yom/6'/205

135
155
175
195
205

27.f.141

35, 70, 80, 90, 100

27.f.141

35, 70, 80, 90, 100

Mini Elizabeth - 21 reps clean (135), ring dips

Then front squat:
185 x 5, 205 x 5, 215 x 5, 225 x 4

This is an awesome movement - I love the front squat right now more than even back squats, but FSs are harder on the damaged knee.

M/29/190/5'10"

Working on having the racked position not kill my fingers/wrists/whatever. That and balance was the limiting factor here. Also lingering cold/sinus infection.

alternate WU: 3 rounds
Samson Stretch
Bear Complex (clean/front squat/press/back squat/press without putting the bar down) 5x @ 45 lbs.

Front Squat @ 65/70/75/80/85 lbs.

1 mile run (on treadmill, 7.5 MPH, 1% incline)

m/33/174

Front squats-
95,105,115,125,135

I also have major wrist pain trying to do this. I cross my arms in front laik many others but I'd like to learn how do this lift properly.

34m/6'4/210

175x5
185x5
195x5
205x5
205x5

135 185 205 225 245f 3 rep. 185. Three 500 meter sprint rows 1:39 1:39 1:49. 30 Knee to elbows.

thank you, in8girl, for sharing your story. very affecting.

95,115,135,155,195(3,2) vs
95,135,145,175,185--all a2a. 11/1/07

10 min ellip wu 18/18. sit ups after.

m/35/220/6'

as rx'd
135
225
275
305
325

37/m/165

65#-85-95-105-125 (go heavier next time)

3 sets of: 3 OHS, 3 Pressing Snatch Balance, 3 Heaving Snatch Balance, 3 Snatch Balance with 65#

Oops, did Back Squats by mistake.

Row 2000m
185
205
215
215
225
Row 2000m

185
185
205
185
185

65kgs 143lbs
75kgs 165lbs
85kgs 187lbs -failed on first
83kgs 182lbs -avg form and depth
75kgs 165lbs
75kgs 165lbs

5'7 200lbs I need to lose alot of weight fast. I need to do more cardio and get my diet alot better. Still regretting all the dessert on thanksgiving and the day after.

95X5
135X5
155X5
175X5
195X5
205X5-PR

Then I did OH SQUATS
95X5
95X5
95X5
115X5
115X5

Then 1x3 Back Squats
315x3

Then my favorite make people look at me strange tool. The jumping backsquat with just the bar on my back.
2X30

I did this all got in and out in under 35minutes. I love how with crossfit I get in after others and leave while they are still doing there standing arm curls. I noticed my quads are getting bigger and I am more muscular but I am also heavier it's like my bf% went up 2 percent with the added size. I am going to double time the diet instead of half shooting it.

6'5" 215

FrontSquat 5x5
185-195-205-215(failed)-215
>I leaned forward and the weight rolled into my wrists. I should have dumped, but I caught it in my wrists...not fun. Last set was clean.

BenchPress 5x5
225-230-235-240-245
>Even though I asked him not to, my spotter gave me a little bump in my sticky spot. He was well intentioned, but I was prepared to eat that f-ing bar if I couldnt get it up.

Good one.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd(a-2-a)

185-205-225-245(new pr)-255(newest pr)

Old pr was 240. making freat progress lately...pumped.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

105-115-125-135-145

115, 125, 135, 145, 155

M/42/200

CFWU
95x5
135x5
155x5
165x5
185x5

25/f/5'2/129#

breakfast: run 35 minutes = 4.56 miles

WOD:
"Michael"
3 rounds for time of;
800m run
50 back extensions
50 GHD sit-ups
time = 24:50
only 10 secs better than last time. i'm sorry to say that this was a less than all-out effort. my body just didn't have it after the past 2 days' beating. GHD sit-ups were broken up all over.

then, 5x5 Front Squats (all below parallel):
115 - 135 - 145 - 155(pr!) - 135

then: AFT style kipping pull-up practice. i think i'm gettin it now. the first time i started doin them wuz the last time we did "Helen" in the last round when i wuz trying super hard to finish under 10 mins, tryin to get the pull-ups to go faster and faster, and all of a sudden i wuz firing thru them. since then i've been on a mission to teach myself how to do those crazy circular kips at will. so today in total, did about 70 or so in rounds of 8-12 continuous reps. they're definitely faster than the normal kip - yay progress! i heart CrossFit :-)

31m/5'9/bwt170
225-245-255-255-255
Felt like a true max effort on the last set.

Since my buddy left Mosul I will take over posting duties. Here you go JB

Gary/50/M/205---95/115/135/155/175

Scott/33/M/152--95/115/135/155f/145

Justin/33/M/225-95/115/135/155/175

Pre: row 1k plus CFWU X3

several warm up sets, then:

140
150
160, 160, 160

Front Squat 5-5-5-5-5

56/M/189 95, 115, 120, 125, 130

47/F/125 32, 37, 42, 52, 62

28m/205/6'2"

185/195/205/215/225

20m/5'10"/169

First time posting my WOD.

"official" crossfit warmup
did 7x5 fs
135/155/165/165/185/185/185
then did 70# thrusters 10,9,8,7...1

Good workout today, was definitely smoked afterwards.

Grr! I HATE missing WODs! A handful of things pitched in to throw me off during my dad, and I determined that my workout was totally shot, before I even got to the gym. Which only has me feeling worse. Tomorrow I'll try to get today's WOD done, before I catch a flight.

In8girl- Congratulations! You've come a long way, and I hope you keep going.

masterpayne_NYC: someone told me after learning to kip, he worked that move with the hips, that pop, into his MMA fights, to throw off an opponent. Interesting, I thought.

Lift hard everybody!

135-155-165-185-205 lbs. (10 lbs better than last time).

Grr! I HATE missing WODs! A handful of things pitched in to throw me off during my dad, and I determined that my workout was totally shot, before I even got to the gym. Which only has me feeling worse. Tomorrow I'll try to get today's WOD done, before I catch a flight.

In8girl- Congratulations! You've come a long way, and I hope you keep going.

masterpayne_NYC: someone told me after learning to kip, he worked that move with the hips, that pop, into his MMA fights, to throw off an opponent. Interesting, I thought.

Lift hard everybody!

155 lb/ 23 y/o male
as Rxed:
115
125
130
135
145#

M45/250#

FrontSquat (5x5)
225,235,235,235,245

Bench (5x3)
245x2,225,225,225,225

Pullup (5x1)
30,40,50,55,55(f)

highest set at 185 lbs
forgot the other sets

Finally got kips in my warm up!

Front Squats:
65-80-90-100-105

Finished with tabata pushups. Score: 6.

186#/M/35

155/165/175/185/195

Front squat needs a lot of work. Now I know why my "Fran" time is so slow.

165/m/26

155-165-175-185-195

Still working on correct form (ie not straining the wrists). I'm getting better at it and my last few sets with the higher weights actually felt better than the lighter ones. Hopefully I'm finally figuring it out and will be able to start using more weight in the workouts to come.

160/m/23

warm up (135)
185x5
185x5
205x5
205x5
205x5

f/25/104

85-95-95-95-85

"helen" afterwards, 15:22 first time as rx'd (35#)

42yo/183#

184/198/218/242/252f (Only three reps)

Last time I failed 232 after two reps!

185x5
205x5
225x5
245x3
225x5
225x5

21F/5'2"

75-88-95-100-105

135/155/165/175/175

33/m/160

135-135-135-135-135

Form focus

bw-199

wu
back squats, overhead squats, front squats

wod- front squats
135x5
155x5
165x5
180x5-maybe a new pr-can't remember for sure
175x5

Followed up with 2 hours of indoor lacrosse. Good day!

MC

Warm Up: 45lbs x 10

160/23 y/o female

95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5

I started Crossfit here in Crapghanistan to make the time pass and to spice it up in the gym. For someone who hates working out I am finding it very fun. I'm still pretty unsure of myself with certain exercise but there are some pretty great people who are helping me out.

m/30/167/66#

CFWU x 3

95, 115, 135 x3 - I know there is the strength for more weight but my right shoulder is giving me problems. I was having a problem holding the racked position with my right.

135 X 5
185 X 5
225 X 5
245 X 5 PR
255 X 5 PR

bw 163 age 39
5x5 Front Squat
95,115,135,135,155

140#/20yom

cfwux3
105
115
125
135
145

basically same as last time. I'm pretty sure i coulda pushed for 155, but gym closed on me. ugh :/

Still learning the proper grip on front squats, but it's coming. Last week's heavy back squats left me with a minor quad strain that I'm working through. It was my first CFT and I hadn't lifted heavy in some time (I'm a former ADFPA competitive powerlifter). I ended up with a 455# squat (I stopped after the strain), a 185# strict press (sore shoulders and all...I was behind last week and didn't take a rest day prior), and stopped at a 455# dead lift after my quad screamed at me with 495#. First CFT=1095#. It can only get better. Therefore, so can my front squats.

135x5, 155x5, 185x5, 205x5, 225x5. Good, strict form; wrist flexibility is still my limiting factor. Post: 3, 135# rounds of a push press, jerk press, and split jerk press for form. Also, thanks to the recent kipping PU videos, 3 rounds of 5-10 unbroken kippers (you ain't seen nothing 'til you've seen 265# swinging hard at the local Globo)!

BTW, 3 months of CF'ing solo and loving it!

60x5x5 kg

m/26/74kg

60kg
70kg
75kg
80kg
80kg

M50/170

135
155
165
175
185

115, 125, 135, 140, 145

M50/170

135
155
165
175
185

95/95/95/95/95

My form wasn't good enough for me to be comfortable moving up - I lean to far forward. I dumped the third rep of the last set, first time I've ever done that! I got stuck at the bottom. *laugh* But I started over and finished a set of 5 with gritted teeth and a red face. 20 wall-ball shots afterward with a 10lb ball.

f/149/20

f/38/121

75,75,75,75,75

never failed, try more weight next time

M 36 5'10" 155.5#

Breaking in new dumbbells. Pair of 35#ers. No barbells. Someday, someday. More than doubling requested work:

10 rounds (10, 9, 8, 7, 6, 5, 4, 3, 2, 1) for time of:
Front Squat (2x35# DB)

7:39, HR: 148 avg, 170 max

Added "Wimpy Front Back Go"
10 rounds for time of:
5 pushups (front)
10 situps (back)
15 air squats (go)

13:59, HR: 156 avg, 174 max
(goal: 15:00)

31 October: Front Squats (same tapered rounds) @ 60# (2x30# DB): 6:24; Wimpy Front Back Go: 17:11

44/m/71 kg
2xCFWU
5x40 kg
4x5x50 kg

225-245-245-255-265

bwt. 180

95x5
105x5
115x5
125x5
115x5

Couldn't get to the gym today so I made up my own again. I'm looking foward to school being done so I can actually do the WODs!

3x 25each of:
speed squats (bw)
sit-ups (to make up for yesterday)
jump-to-touch 8ft ceiling (perspective - I'm 5'3)

About 15 mins. (Note to self: ask for timer for Chirstmas!)

145lbs/30yoa

Still on the road, so did this in hotel "gym":

3 rounds for time:

400m run
35lb DB snatch x 10/each arm
10 strict pull-ups (alt grip each set)

15:30 approx.

Jim 48/M/170 115,125,135,150,160

60 kg
80 kg
90 kg
95 kg
95 (4) kg

49m/5'7"/170

135/145/155/165/175
all started from ground and 1st rep initiated with a squat clean. no bumper plates so a little tricky trying to go up in weight

185lb x 5
185lb x 5
205lb x 5
205lb x 5
225lb x 5

dead lift, curl, arnold press (while buddy is rowing)
row 500m
dead lift, curl, arnold press (while buddy is rowing)
row 300m
dead lift, curl, arnold press (while buddy is rowing)
row 100m

Did back squats as part of the Burgener Squat program instead.
65kg 10x3
2 1/2 more weeks of the program!

Jodi (F/29/107)
Mobility Drills
500m row - 2.18.9

Front Squats
45x5
65x5
75x5
85x5
95x5
105x5
115x2/2/1

Didn't build up very efficiently as I thought my max would be 95. Had to take a couple of quick resets on the last round, wrists just aren't used to this...and I'm just not used to that positioning in general. haha!

135
145
150
145
135 for multiple reps

www.angrydalty.com/crossfit.htm

M/29/157

150
160
170
180x4 (failed in hole on 5th rep)
175

Finished with Muscle-up work...trying to work on full extension

Tom m/45/180

190, 200, 200, 205 pr, 205

M/51/170

12/05

Warmup - 5 min. exercise bike + 3 rd. mod. CFWU

WOD: 115 - 135 - 145 - 155 - 165

Yeah, my legs need work, but I'm glad tomorrow is a rest day.

165
170
175
180
190
as rxd.

165/28/m/5.9

185, 195, 205, 215, 225 same as last time

M/43/195

3 X 135, 2 X 115
5 X 115
5 X 115
5 X 115
5 X 115

134, 144, 144, 144, 149

f/118/29

55-75-95-105-115

first time doing front squats...that last set was tough

warmed up with 10x95lbs, 8x115
then 5x135
5x165
5x175
5x185
4x205 pr by 5lbs in just over 2 weeks since last attempt. Hit failure and had to dump on the last rep at the 24 globo gym.

M/160/31

Don't remember the individual rounds, but max was 185.

Then did 8 tabata rounds at 105. Total reps: 65

Then Row 500: 1:38.6

Better than last time. Didn't feel especially strong today, but determined.

95 1x5 PR
100 1x5 PR
105 1x1 f
100 1x5
95 1x5

26/M/5'10"/170

155
165
170
175
175

one day behind schedule

M/35/160

45
95
115
145
150

last time: 89,94,117,122,129.

also behind schedule.
did Sunday's workout today and then the front squats as well.

On Sunday's workout I subbed running for the double unders and did the cleans and push presses as rx'd

Front Squats
135 x 5
155 x 5
185 x 5
205 x 2
205 x 3
225 x 2

20/m/5'10/75kg

CFWU x 4

1. 5 x 60kg
2. 5 x 70kg
3. 5 x 80kg
4. 5 x 85kg
5. 5 x 85kg

M50/170

135
155
165
175
185pr

135
155
175
185
195x4

21yo M 185#

135
155
175
185
195x4

31/m/185

155-165-170-170-170

21/M/165

135# each time. A new PR.

105-115-125-135-145

27/238/78"

205-225-225

stopped at 3 sets. I am finally learing when my body has had enough. wrist started to hurt as did the back. Happy with todays work!

CCTJ: your response the best yet (or course, no offense to all the other "wonderful" posts today. Thanks for the laugh.

Freddy - PR after being sick? I did my best Jackie after a nasty 1 week flu bug. I suspect its the forced rest.

95-115-135-165-185

65-85-95-115-125
135 for 3 reps just to see if I should be starting out at a higher weight. It was obvious to me that 65 was too light a weight to start at. Making a note for the next time we do front squats.

135, 185, 205, 215(4/f), 215(3/f)

compare to previous: 135, 155, 165, 175, 185

more flexibility in my wrists is definitely helping!

40/M/170

135, 160, 185, 205, 225 (PR)

My form has improved a great deal...

65-75-85-95-105. The limiting factor was the weight that I can support with my wrists, but I played with my technique a lot and definitely improved a lot over last time, both on wrist flexibility and in balance. Another limiting factor: no squat rack, so had to start with all weight on the ground. Did a 5K in 21:00 on the treadmill after.

pre: CFWU X 2, double-under practice

115, 135, 145, 145, 150

I have a chronic disc injury in my back, so I always play these safe--but hey, a year ago, I doubt I could have done these at all! Seems to be getting stronger though, albeit very slowly.

M/31/196
just did front squats last weekend, so:
CFWUx2
Back squat+Benchpress
(225/195, 245/195, 265/205, 275/205, 275/205)

No spot on the bench, probably could have gone a bit harder on that, but didn't want a crushed chest. Squats suck as ever (at least no sore calf!)

95 X 10
11 5X 8
135 X 5
165 X 5
175 X 5
185 X 5
205 X 4 Hit failure and had to drop it back on the rack at 24 golobo.... The silence was impressive after that.

26yo male 187lbs

225 x 5 x 5

didn't go full throttle today.

165 5
205 5
225 5
245 5
255 3

No rack so cleaned from floor. Having to clean the weight was again the limiting factor for me.

500m row
10 L sit pull ups

145/150/155/155/160

compare to 071031: 125/125/130/130/135

10 L sit chin ups
500m row

did some misc practice of MU and Jump Rope

BW 58kg / 128pnd

30kg a side / 130pnd ? I think ? x5 x3
35kg a side / 154pnd ? x5 x2

Couldn't go heavier, no rack at home.

I luv front squats, thumb grip.

Did 30,30,30 BE's and GHSU's, I want Michael next time he pops up! And a couple of Km's on the TM.

CF Rocks!

135 x 5
155 x 5
185 x 5
205 x 5
225 x 1

EEJJEJEJEJJJEJEJJEJJEJEJEJEJEEJJJEJJEEEJJEJJEJE
M/34/168
95,135,195,225,245

M 175 39

155, 175, 185, 195 x3 175x2, 175

175 195 215 225f 225f

Clean & Jerk:
12X @135lbs
12X @135lbs
5X @155
3X @175
3X @175
3X @175
10X @135

SWIM: 1000 yards

22/m/71"/155

did the workout 5 dec

first time ever for front squats started light to ensure good form

45, 75, 95, 125, 125

included military presses

30, 30, 30, 35, 35

135/185/205x3(PR)/195/185

m/28/195

135, 185, 185, 195 x 4, 185

Could have gone heavier, but wrists bothered me worse than legs! I think my form is jacked up!

29yom, 95kg 6'4

5x5
80kg 80kg 85kg 80kg 75kg

Charity-
112-134-154-154(3)-134
first 4 sets to ball last set to 8 inch step
had bit of a hard time concentrating with mom and Joey in workout room talking to me

27/M/190

5x135
5x185
5x205
5x225
5x225

cfwu

60kg-70-75-1x77.5/4x75-72.5 - full ROM.

If had squat racks and wasnt lifting from bench press rack could have managed 77.5kg

Need to work on hand/arm/finger position as 75kg on was very tough on wrists.

M 48 70" 178

5X155
5X165
5X175 (PB)
4X185 5th rep slipped off shoulders
5X175
--------------------------------------------------------------------------------
Compare to 071031

5X155
5X165
5X175
4X175 (Couldn't attempt 5th rep due to bar slipping - wrist weakness)
4X175 (Dumped the 5th rep)

185/185/205(2)+185(1)/185/185(4)

m/20/71kg

As rx'd:
5x60kg
5x65kg
5x67,5kg
5x70kg
5x75kg

37m 185
cfw x2
wod
not sure what i started at, but worked my way up to the last 2 sets being at 225
i then did that for 10 reps back squat because i felt like i wasnt working hard enough.
did my traditional try for pullup pr after heavy squats and got it by one: 35.

37/M/218

5-105
5-135
5-145
5-150
5-165

First time front squatting. Wrists started hurting bad after the first couple of reps each set. Have to work on flexibility. Had to finish with hands over the bar instead of under due to the pain.

4 Mile Run
30:46
Then WOD
95 X 5
115 X 5
125 X 5
135 X 5
135 X 5

135x5
185x5
205x5
225x5
235x3(pr)

137x5
159x5
199.5x4
179.5x5

M/22/150 cfwux2

185x5
225x5
245x5
255x5 PR - by 30!
255x5

135-155-175-155-165

Jeff-@ work
180-215-220-200-200

Globogym wanted $15 for a visitor. Iron Sports in Roanoke Va. charged $2 and they had a scale!
Front squat
95
125
145
165
175

135
155
175
185 X2

135
145
155
155
145

29/M/6'0"/185lb

FS 5-5-5-5-5

185-195-205-215-225(new PR)

hit it at primal fitness. that place is so delicious. make a pilgrimage to DC and see what they've got. you'll thank me.

discovered that 5 sets of 5 ain't like five sets of 1. there will be no PR today. and how.

95x5
105x5
115x5
115x5
120x5
125x4 (and the bar handed me my @$$ on the last one, even though I came back after it)

oh, and my BW is 125.

And, as far as the props to the Grrrlz who lift heavy: God Bless Every Last One of You. Your beauty and strength is simply unequaled by any other woman. Those skinny little limp bottomed disasters (Paris Hilton, I'm still raggging on you, and laughing at your utterly hideous derriere) well, they simply can't compete with the Alpha Femmes of CrossFit.

And, I double, nay, Triple Dog Dare anyone to say that any of the elite X-Fitter Grrrls are big. Yeah, maybe during the workout there's sweat, weird veins that show up in a strage wiring diagrams in the damndest places, and some really freakish muscles popping out all over the place. But, 15 minutes after the workout's done, it's all smooth and stealthy and tiny. We're Coach Glassman's ultimate secret weapon. And, big ain't the word that comes to mind. I'm thinking: compact and lethal.

So, encourage the girls to pick up that Oly bar up & toss it around, and make sure to bring another sister along with you.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'd
ended up on 300x5 new pr by 5lbs. looking for 315 next time for sure!

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

34 M 195

As Rx'ed
135
185
205
225
260

m/35/238
did cfwu and 135#, and 175# as a warm up.
205
225
260
265 3 reps, bar started to slip off shoulders
265 4 reps, went down for 5th rep and didn't get it. Attempted to row 5000 m after only got 2500 in 10:47

24/m/155

Wimped out and went light for form
155 x 5
185 the rest.

A weird thing happened. Apparently on the 2nd set I had a couple of my fingers in a weird position under the bar. They went numb quickly and it took me a couple minutes to shake it off after the set. I think I may have pinched a nerve or something.

m 37/165

CF Warm-up 3x10

As Rx
95 - 115 - 125 - 135 - 140

Front Squat 5-5-5-5-5 reps

BW 177

115,120, 125, 125, 125

Followed this with Crosfitt Charlotte addition: 8 tabata rounds FS with 1/2 max weight (total reps=53 with 60 lbs.), and 500 meter row after waiting 3 minutes (time:1:57)

Same max weight as last time, but more pounds overall. Will go up next time.

Ksys: rack weight on delts, wide grip, wide stance, push knees out, look up.

43/m/164

205
215
225
235
225

PR, strong, more next time

Age 52/BW 250# 5 sets of 5 @ 135.
then hit 700m row/20 situps/10 heavy bag cleans to shoulder (5/side)/500m row/30 situps/14 heavy bag clean to shoulder (7/side)/300m row/40 situps/16 heavy bag cleans to shoulder (8/side). Good Birthday workout.

Abs and back were too sore for any sort of decent front squatting, so I decided to work my weak back squats.

back squats - 275 X 3, 295 X 2, 315 X 1 PR!, 325 X miss, 245 X 5,6

I had a powerlifter make sure I got good depth, and sure enough I was even a few inches extra deep on each one. Back squats have always been a big weak point for me, but I'm finally starting to get a feel for how to use my hips on them and I am starting to feel a lot stronger.

Handstand walking - 40 feet, 40 feet, 60 feet, 40 feet. Finally starting to get a feel for this too.

3 rounds for practice
85 lb. ohs's X 15
12 pullups
12 gh situps
6 forehead to floor hspu's
12 gh back extensions.

m/38/174/67"
light wu squates, pu's. dips,
as rx'd w/good form

WOD 135,155,165,175,185,205 PR

071031 135,165,175,185,185

Forgot to mention that I also did power snatches and overhead squats at 135 and 145, and then just overhead squats at 155. No bumper plates means no squat snatches.

catching up with this a day late

Today was my first day of intermittent fasting. It was interesting to say the least. 19 hour fast + 5 hour feeding window. Felt really energized, but unfortunately got pretty queasy during my warmup :( Might have to move my workouts to the mornings and live with not eating anything afterwards, to avoid Pukie every time.

CFWUx3 - finally re-introduced some ring dips into it, after nearly two weeks of pain in my left chest bone/muscle/something.

Haven't ever recorded my front squat before, so started off unnecessarily light:

65-85-100-110-120

At 120 my squats felt fine, but my fingers kept giving out. I felt like my fingers severely hampered my efforts... well need to think about how to fix that. There obviously must be something wrong with my form.

I'm either too close to having the bar roll back into my neck, or too close to having my fingers slip out from in front of it and having it roll forward towards my elbows...

Oh well, I'll figure it out.

28 yom 225#

185/205/225/245/265

CFWU X 2

Front Squats (still wrist pain - I think form is fine, just lack of flexibility)

5 X 95
5 X 95
5 X 115
5 X 135
5 X 135

In8Girl... Awesome story and CONGRATULATIONS on a year!
116 Trevor.... Thanks for the advice
246 JuanMurphy... With the bar on my shoulders it still hits my collarbone... Sad huh?

Catching up on Workout status:

65x5
75x5
80x5
90x5
105x5..PR but it hurt.. lol...A good burn

Michael... 18:35 previous time was 19:43 so I was happy

26/f/155/5'9"

Lighter than 10-31. Working to keep weight on heels and proper rack.
105
115
115
115
115

front squat 5 x 5
135/135/155/155/165

My wrist flexibility is terrible. How do I fix it? I could handle a lot more weight but my wrist flexibility sucks.

50/195

95-115-135-155-155

36/195
Colorado Springs

200/210/215/220/225 x 5

Post: 15 x 95lb & 115lb overhead squats
198lb overhead squat x2

33 yom/195#

CFWUx3
As Rx'ed
135, 145, 145, 165, 175

24/M/190

195x5, 215x5, 235x5, 255x5, 285x5

only last two sets were broken

As rx'd

185/205/215/225/230

M/39/185

A few days behind but catching up.

As rx'd, A2A:

115
135
165
155
155

More better faster

M/23/198
205,215,215,220,225

m/29/191

135
185
205
205
205

m/37/198

135
185
205
225
230

still rehabbing knee, stayed with 115 lbs

194/6'0/M/30

FS x5 - 185, 185, 185, 195
BS x5- 225

Team Knees to elbows - 100 (40/50)(under 4 min wall clock)
Team Sit ups - 160 (80/80)(under 4 min wall clock)

179/6'0/M/27

FS x5 - 185, 155, 155, 155 (goal: work on FS with heavier weights; right knee tends to come in when weight is increased)
BS x5- 205

Team Knees to elbows - 100 (40/50)(under 4 min wall clock) was able to maintain 10 pace
Team Sit ups - 160 (80/80)(under 4 min wall clock)

need to get on the Zone diet like Allison NYC, that pizza I ate didn't sit to well with this rather low intensity WOD

m/24/180/6'5
as Rx: 185 all sets

41/M/171

135
185
185
185
185

135 X 4 rounds then 155 on the 5th

165, 175, 185, 190, 195(x3)

071031
155, 170, 180, 180, 185

070720
143, 155, 165, 175, 180

133
177
199
219
219

WU
FS oly bar x 10
FS 95# x 10
WOD
115/135/155/165/175

65 x5
80 x5
90 x5
90 x5
90 x5 all kg
felt good

1st workout after dealing with some injuries;getting old sucks.
45 x 5 - WU
95 x 5
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5
185 x 5
Form felt better. I attribute it to the new weightlifting shoes. They made a real difference.
Paddy
CrossFit Tulsa
44/M/200

BW = 160 lbs

Maxed out at 175 lbs

sous

Did this one a day late, backed off of weight and worked on form. 95/115/135/145/155 each set ATA with 6-10 reps. Then DL strength training.

thursday dec. 6, bw 256.0
135-155-165-175-185. Took it easy today.

160/165/170/175/180

previous = 155/160/165/170/175
previous = 155/160/165/170/175

60/65/70/75/80

50/ switched to BS - shoulder pain --> 65/70/75

135
155
165
165
175

65
95
115
135
155

95,105,135,145,155

95
115
125
135
135

M/37/6'/178#

Never having done front squats the right way before, I eased into it.
95, 115, 135, 155, 185

145
150
155
160
160

Chris & Craig
Used smith machine
135/135/135f/125/125

M/29/190
Front Squat: 5x5
155, 175, 185, 190(PR), 185

135, 205, 205, 185, 185

20071209 2100
Fish Game (4:00min row) 910m, CFWU 15 x 2
WOD071204: FS 5 x 5: WU 10 x 60 kg, then 5 x 80 kg, 5 x 90 kg, 5 x 100 kg, 5 x 100 kg, 4 x 105 kg (missed last rep)

115-115-105-105-105

32 yom, 170, 5"8".
Thought this was 5x7 not 5x5 by the time I got to the gym, just dumb or enthusiastic I guess.
95,105,105,115,125,135

coming back after injury/layoff

40kg
50
52.5
55
55

135, 175, 185, 190, 195

CFWUx3
135-145-145-155(near max)-145
-focus on elbows up as go down; wrists in agony on this one

071031

at gym

Smith machine, rack occupied

155
155
155
165
165

071204

071031

at gym

Smith machine, rack occupied

195
195
195
195
195

5x135
5x155
5x175
5x185
5x135

205 last two sets...

95/115/115/115/115

Did this (mostly) on 12/11, right after doing "Lynne". Tired.
45 x 5, 135 x 4 then ...
225-235-245-255 (only 4, then called it - twinge in right knee).

cfwu x 3

95x5
105x5
115x5
125x5
135x5
145x5
155x4
95x15

Age 36
BW 186

CFWU 2x15

185,205,205,205,195

Doing this right after that 400M run/75# SDHP/ 75# thruster WOD was a bad idea. Really bad.

21:35

155/165/185/205/225F/205

Meyer- 205-205-215-225-235
Edler-95-115-145-150-155
Plunkett- 87-97-107-112-117

still can't do front squats (0 flexibility in wrists). Did back squats.

3 mile run + CFWU
Wod 5 rounds of 5 reps:
205-225-245-255-225

topped out on the 255, last rep was almost a fail. Next time shoot for 265.

45, 50, 55, 60, 65; bw (208#) need work on rack position and finger and wrist strength and flexibility

95# to 185# (pb)
5x5

29/m/6'2"/264

135x5
155x5
175x5
195x5
205x2

27/m/206.5

125, 135, 145, 155, 175(3)