Another single weight exercise...cool. I need lots of work on my squats...can't wait to get something going on this one tomorrow!

Hmm.. I haven't seen reps set up like this yet. Cool.

Looking forward to this one tomorrow. Hopefully I'll get a new PR on this one.

That WOD looked brutal. Where was that at?

yummy.

Hmmm...kinda spooky. I did squats 12/11 because I couldn't do "Angie". I'm resting today, 12/12. Could it be that I have broken the code? If I rest today and tomorrow is a Rest Day...it's like that show where the guy got tomorrow's newspaper today.

Whoa.

looking good Mrs. Lisa!

Great video, where's the frogger wod?

Sweet

hehhe he CrossFitters say funny things sometimes. :)

#3 that was at the Cert this past weekend.

Great demo! Strong work! Going to steal that one.

100 air squats for the 12/11 WOD and the very next WOD is Back Squats??? Is this normal? It just seems odd to me.

I think I would rather do the Donkey Kong WOD

#12
It's not odd. It's odd in a bodybuilding or powerlifting sense, but not CF. Hopefully you'll be pleasantly surprised at how good your legs feel once you get to work. Maybe not after... but after your warm up you oughtta be fine.

Bearcat Comment #12

Yup, Its just another day :>)

Have Fun, Train Hard,

Billy

Hey what's the general Crossfit opinion on weight belts? I usually only use them when I squat or deadlift over 300lbs, but I've heard some people say that using them prevents certain muscles from being used and it's almost cheating. Any thoughts?

Wow... can't wait for this one!
Awesome picture.

#16 - I took the cert this weekend and there was no mention of weight belts. There was lots of instruction on proper form, instructions to not do more weight than can be properly done, repetitively, with proper form. There was a lot of emphasis placed on core strength. From that I deduced that if a weight belt is needed, you are exceeding the ability of your trunk...so perhaps less weight is what is called for. None of this was discussed, only what I typed in above...hope this helps. My worthless personal opinion after having taken this class is that a weight belt would not be beneficial. Perfect form on the heaviest weight possible is beneficial.

Bearcat: "Ours is not to question why, ours is just to do or die."

Lisa is hardcore, nice job.

Monday was a great day for South Florida HIDTA. Coach Jim (Formerly of Crossfit Oklahoma) came in and gave us some excellent and most valued instruction on Deads and Jerks. PR’s were had by all.

Tuesday was great also. We had the company of an old Teammate the one and only Rocket Dog. She’s always a great motivator and a great athlete. Here’s the rundown:

Angie as Rx’d

BJJ Louie: 19:18
Me: 19:25
El Magnifico: 20 and change

Rocket Dog (Jumping Pull-ups) 16:00 change
Eddie “The Horse” 18 and change (some jumping pullups) - poor dude was spent because he ran Lynne yesterday.

Quick note about Eddie - he lost an amazing 80 lbs. last year that he gained after having his leg pulverized and pinned between his car and a subject’s during a traffic stop. We looked at his chubby DL picture yesterday and had a good laugh. In short dude is an inspiration.

We finished with Tabata Run, taken of course from the video posted by Crossfit Newport Beach. Just one recommendation, could you post a warning next time? Something like “WARNING: Quads my spontaneously combust”. Killer finishing set - thanks.

In closing I would just like to add that everyone who posts here brings us a little morale boost and keeps us going. The comradery and sense of community generated by this website is great. Keep up the good work.

damn. completely exhausted today, so i took the afternoon off. going to do todays in the morning, and tomorrows in the afternoon. god help me...

#15 Ropo
Thanks for straightening me out Ropo. I still view things from that body building perspective. Even though that is not what interests me anymore.

#14 Billy
Thanks for the kick in the A$$

Donkey Kong - I like it! As long as nobody is throwing barrels down at you from the top level!

Donkey Kong? Where is the fair maiden at the top of the tower?

that was a cool workout. guess i will start building my 3 story tower now so the neighbors will finally be correct in thinking i have completely lost my mind. or can i sub with a...here goes..."stairmaster?" gotta love squats!

I'd like to introduce a new hierarchy I found tonight:

Crossfit + steroids
Crossfit + sibling rivalry
Crossfit

My older brother joined me for Angie tonight

31/m/160: (50 pull ups, 75 all others) 19:58

29/m/145: As Rx'd: 12:52 (PR by 30 seconds)

Now I'm off to yell at Power Systems for sending me the wrong Kettlebell.

Lisa - You killed....very impressive!

That girl wooped that ass...she is nice on it

This rep scheme seems incredibly similar to that posted by Mark Twight on the forums.

I need to clarify what I meant above... I read in the CF forums a post by Mark Twight in response to a question on MEBB. According to his post, this work out seems like it is directly in line with what he was "experimenting" with.

Great work by my fellow Affiliate Owners...Brian from CrossFit Newport Beach and Lisa from CrossFit Flagstaff. I was very honored to be suffereing by your sides...those stairs were NO JOKE! Neither was the 24K Kettlebell...roughest 9:28 of the morning...and to think, Lisa was nervous!

Get Some, Go Again...

E-

"(Box Jumps)Easier than usual for some reason." - Lisa.

More exciting than Mayweather-Hatton, a stronger jump than MJ, faster than NASCAR, tougher than the kettle bell itself and then the wit to say "easier than usual for some reason...."
Geez Lisa, give the rest of us a chance.

Nice workout vid. I like how the stairs of the firehouse were worked into it... pretty clever

YEAH! Hopefully the squat rack we ordered will be in tomorrow. I'm excited.

And good time there Cory #26. My PR is around 13 min, sadly today I slowed down. Pullups killed me today.

22/M/145lbs
18:01

The rest of my crew did 75 of everything, modified:
Mike 18:51
Tammy 16:48
Jessie 15:55
Nate 19:22
and Elizabeth (75 situps, 100 everything else) 26:12

and Matt #16 - I use weight belts on days where I feel a bit "wobbly" or "weak".

Lisa, you are a machine, wow.

I was very interested to see that none of the box jumpers used a hip open/close to initiate the jump, therefore jumping will almost all quads. I found I could jump much better with a focus on a hip function like that in the KB swing - a quick 'hip pop' propels me onto a 24 inch box with little 'thump' at the top and much more efficiency. Curious if Crossfit HQ folks have comments on that issue.

A snowy Aloha from Whistler. The riding goes well.

Awesome WOD video, fun concept, great performances by all - and wicked work, Lisa.

My first heavy workout in almost four weeks.

10-9-8-7-6-5-4-3-2-1:

100kg DL
ring dips
L-pullups
time = 39:23, had a 10min+ interruption by the landlord. The upside is I got a rest, and hopefully we'll have our heating working properly by the weekend. The workout felt awesome. Dips and pullups in sets of 2-3 after the first three rounds. DLs mostly continuous.

Dang it! I guess this is what I get for deciding to do legs after yesterday's WOD. It should be good.

"LISA LISA LISA I LOVE YOU"

- Pauly Shore

29/f/110

Angie:

16:03

pull-ups sucked up 7 min.

eric: 34/m/145

17:41

pre: snatch practice + 1 hour dance class
post: stretching

#12 and #15
You're right, it's not odd for CF, but it's not odd in the more educated BB/PL circles either. 100 squats hits a lot of fast twitch muscle fibers, explosive movements (often referred to as Dynamic Efforts in BB/PL) the Squat Heavy is referred to as a Maximum Effort, which falls into the 1-3 rep range. The best BB/PL often utilize both types of lifting to hit the most muscle. A corollary to this is that more muscles will grow to a larger size. You won't find this information in "Men's Health" though. Their business isn't to see you succeed, otherwise why would you buy their mag?

Enjoy the heavy squats everyone, feel the testosterone rush through your body.

Peter

Can anyone tell me where to find the clip or article regarding the bar's position on your back? I seem to remember something about how it should be low. Thanks.

Lisa, way to put a little whooping on the boys! Are you sure that higher elevation training isn't better for you? ;-)

Awesome work Eric and Brian.

Woooo... This is gonna be nice.. Something that doesn't actually start pikie on his visit upon reading....

Quick question for the females...

I am just into my second month.. I am wondering did anyone else see an increase in body weight before beginning to tone out and loose fat... I am up almost 10 lbs... :( HOWEVER... I love the kool-aid and am not going anywhere!

Thanks in advance!

WSU Soldier - welcome! Check the fit on your clothes. My weight's stable, but the clothes are looser - especially in the "fat centric" places. Muscle is roughly twice as dense as fat, so you may well have looser clothes on more mass. Good mass, too ;-).

Jared,

No honest person can claim that rep scheme. It predates everyone here. You'll find our use of it, scour the archived workouts, long before Mark had ever been on a pair of rings, lifted an Olympic bar, or eaten a balanced diet (become a CrossFitter). What you may be noticing is our increasingly infrequent use of it.

annlee..... Awesome... Unfortunately I have to wait until i return from overseas to really see the effect of my clothes in regards to working out on CF but I do know I feel better!

Did the Donkey Kong without the stairs. (no stairs) 21-15-9 of burpees, 24kg KB swings, box jumps. Time was 8:52. Not great, but I will take it. Have been doing more strength than Metcon lately, and it shows.

31/M/163

Back Squat

5 reps 165
3 reps ea 185-195-205
1 rep ea 215-225-230-210-225

34/M/170
65-135-185-225-275-295-315-335(belt)-345

I do not believe I broke parallel with 345

32/m/215

Back Squats

5x225 lb.
3x275
3x275
3x275
1x295
1x305
1x315
1x325
1x335 (fail)

Also did max sets of pull ups between sets (8 down to 4 after Angie yesterday, where I hit failure at the 50-somethingth pull up, then resorted to jumping, got done at about 25 minutes)

36/M/235

225lbs x 5, 315 x 3, 405 x 1 (5-times)

-WEB, Afghanistan

Rory
26/M/190

5 x 225
3 x 275, 295, 315
1 x 335, 385, 405 (PR)

Then a set of 135 lb deadlifts. Not bad. #16, the only reason people use weight belts and wrists wraps is because they can't lift the weight without them, i.e. they can't lift that weight. You can lift huge amounts of weight with a weight belt, but you're fooling yourself.

Camp Hero

39/m/150

225x5, 245x3, 275x1
i have been lifting the old 10 reps 4 sets style for years. then i could do 225x10, since i have started doing xfit i can no longer do the wieght for that rep range. yet my max which was 275 has gone up to 300 since doing xfit. i don't know why i can lift more but not as many times. i think it may be because i go pass parellel when squating. can someone tell me what the problem is.

Good morning everyone!

Great video! When I affiliate, I am going to build out a place that has landings like that, that has a big open landing outside of the gym itself like Crosfit Austin (their place looks so flippin cool) and so many other things!
Oh wait a sec, all I need is a storage space with a warehouse door! Fhew, that means I can save my imaginary $500,000.! But when I get that $500,000...well....you bet that I....will ask my wifey what I can spend it on!
Okay, now that I am back in reality! I don't know if I am going to hit this one today. I may do some combination of bw back squat, hspu, KBS and k2e. UNLESS the sun comes out, and then I may do a WOD called the "WICKED WEB"... which is 2 rope climbs consecuative without touch ing the ground and without using legs/20 hspu but on decention one leg bends at the knee and hip and then extends back up (kind of like you are making the number 4 with your body) and 20 40" box jumps...5 rounds for time. Wish some of you were closer so we could get ugly together...however PRIMAL AND ALBANY are coming up soon and it is going to be sick! I got all of the emails sent and will be sending out the time and contact info in the next day!! Can't wait to meet you all and get beat up by these two affiliates! GET SOME!

~J~
~Train Hard and Push Through "IT"!~

135x5
185x3
205x3
225x3
245x1
265-fail

Had to quit early

M/30/5'7/185
225x5
245x3,245x3,255x3
275,295,315(pr),315,295

26/6'6"/201 lb

5 x 100 kg
3 x 110, 115, 120 kg
1 x 130, 125, 130, 130, 125 kg

Woo hoo! :)

There's been lots of heavy lifting of late, I'm wondering is it to build some extra muscle to help burn off the upcoming food n boozefest known as christmas. :)

www.angrydalty.com/crossfit.htm

Good night in the gym last night.

Performed squat strength with 5x5 @
135, 225,315,365, 405

Then performed extension explosion and speed with 5x5.

Then did the W.O.D. from yesterday as Rx'd: 12:38.

Not too bad considering the squating before. I think I could have subbed 10:00 starting fresh.

Donkey Kong was a killer and Lisa blew by Eric and I like we were standing still... Nice job on the video edit Tony! What you all didn't get to see were 2 old men walking up the final flight of stairs. Time to work on my 'Cardio'!

Great playing with Mr. Le Clair and Ms. Lisa!

12:38 is borderline insane....

That's 3 minutes per exercise - with no rests in between.

315
320
325
335
365
370
375
385
385

This will have to wait until tomorrow. I have a test tonight in my stand up MA class. Two muay-thai rounds of 60 kicks and 40 knees, plus a boxing round. Oh did I mention the padholder is hitting back the whole time. Ugh

One more week of the Burgener squat program...
Front squats, 10x3 54kg

PRIMAL IS A GO!!!

Just got confirmation from Primal Fitness with the green light for the WOD on the 22nd!! HELL YEAH!!
I have gotten an email from a ferw of you regarding that day. Primal needs to know what the head count is going to be roughly, and what time.
Anyone else in the DC area that wants in on this drop me a line to we can get this nailed down!
This is going to be so flippin awesome!!
I am going to nail down the time in the next 24 hours!
Can't wait! GET SOME!

~J~
~Train Hard and Push Through "IT"!~

Did backsquats Sunday so decided on front squats today. Difficulty with the grip.

5-5-5-5-5 @ 70/70/75/75/75

bench press in between sets @ 60 lbs.

Got the green light from PRIMAL! I will nail down the time for Hideous WOD on the 22nd! A Hideous Christmas Vaca WOD! Can't wait!
Anyone else want in on this, drop me a line so that I can get a head count for them!

~J~

bw: 182

As rx'd: 225, 245, 265, 285, 315, 325, 335(f), 315, 315

Wasn't feeling it today.

Rory #52...i disagree with you and your view on using a belt. I use a belt when I am above 80% of my maximum. I have an existing back injury that causes me great pain sometimes when squatting or deadlifting. I can do the same weights without the belt and have done so in the past but if I want to walk around normally the rest of the day I need to use a belt. Starting Strength also adresses the use of a belt. Rip states that using a belt will not prevent the abdominal and other core muscles from working but will give the extra support needed when there is a preexisting back injury.

This looks like fun!!! Legs should be cooked after. I am going to do some plyometrics to warm up. Question: I am having some trouble with my deadlift form. I think its due to lack of hamstring flexibility. Does anyone know if that is a possibility and how to fix it?

#16. The only time you should use a weight belt is when doing very serious heavy lifting (ie competitive lifting) and even then it is questionable.

Yes it does inhibit core strenth and "teaches" the body to not strenghten its core while doing physical activity.

#18 made a great point. Don't exceed the weight that your trunk can handle.

125x5, 135x3, 140x3, 145x3, 150-155-155-155 (near fail, this is mt max)-135

42/F/5'6

cfwu x 2
rope jump

back squat: 120x5, 135x3, 125x3, 155x3, 165x1, 165x1, 170x1

kb swings

That looks like a firefighter training building in the vid. Cool!

Hey Coach

What are your thoughts on the use of a belt?

Thanks

CFWU
205/5
225/3
230/3
235/3
245/1
250/1 PR
255/0 Completed rep w/spotter assist
250/1 Not all the way down
250/1 Not all the way down
M/46/195/6'

CFWU x 2 Subbed medball cleans for OHS

32/M/172

135-185-215-225-245-245-245-245-245-245

Sandy

175-205-215-225-245-255-265(pr)-275(new pr)lbs

The ugly beast at the top of the Donkey Kong tower was Patrick and the maiden was Jamie!
That effort was impressive on site and more impressive on film.

kstar

That was a cool video, good job Lisa, Eric, and Brian!

Slowly, coming back after a couple of weeks off.
It seemed like all of the accumulated soreness, aches, and pains had built up too much, so that I was always sore and achy and using Motrin every day. I also injured myself too many times in a row, my motivation was quite low, and then I knew that it was time to take some serious time off. It has only been last week that my muscles finally didn't hurt and they relaxed and I didn't feel old before my years.

Maybe, I should have come back slower after my heart surgery in summer or maybe I should have only done the WOD's and not put so much pressure on myself to do more. I'm not sure, but at least now I will be wiser about my approach and I will take it slow coming back.
Sometimes it is important to gain perspective. I will focus more on form now too and building strength back up. I remember John Wopat writing something similar (the focus part) last year, that he had learned a while ago. The words ran through my head for some time. Thanks for the wisdom, John.

So I'm just doing the CFWU this week with the add in of push ups (on knees) and lots and lots of raking leaves. (Almost all of our 27 deciduous trees have decided to dump their leaves at once.)

Have a good day all!

Kate

warm up (really sore)

used the dip bars as a rack ;)

50kg x 5 too easy
70kg x 3
70kg x 3
70kg x 3

sharp pain in hammie...little jog... back to work
should be good for 80kg next time

I think I'm going to take an early rest day, my joints are killing me.

Besides, that will give me more time to transform myself into the "Crossfit dude" image. I'll shave my head tonight, grow a goatee later in the week ;)

awesome vid!!

5 x 185
3 x 195
3 x 205
3 x 205
1 x 225
1 x 230 (PR)
1 x 235 w/ spotter
1 x 225 (f)
1 x 225 (f)

Legs were blasted by the end - love it!!

27/F/5'5"/132

Yesterday's workout:

Warm up: shoveling 5 inches of wet snow off the driveway.

Then Angie
Subbed ring rows for pull-ups. For the first 50 push-ups alternated between 5 regular and 5 from knees. The last 50 were all from the knees.

Time - 29:29

I got special permission from my husband to open my Christmas present (the rings) early so that I didn't have to drive to the gym on the snowy/icy roads. They're awesome. Without some hardware I didn't have a place in my basement to hang them high enough to do jumping pull-ups, so I did the ring rows instead. This workout really hurts right after shoveling snow, although I'm sure it would hurt even without that.

Did today's workout at 6 am.

85x5, 95x3, 105x1(f), 95x3, 105x1, 115(f)

Then on that unsucessful note, I had to leave to get to work. I was rather disappointed with today's results, but I was sore all over from yesterday and I am not a morning workout person. Looks like I owe myself some heavy squats this weekend.

Ok yesterdays WOD (12-11) 19:00 even.
todays slight cheat (no spot; old knees)
230x5 300x5
230x5 300x5
240x5
240x5
260x5
260x5
280x5
280x5

bw 163 age 39
135,185,205,215,225,235,245f,245,225,225

Nice workout in the videos. Just curious about the burpees which I thought was awful. In my opinion when you jump forward from the pushup position you should get your feet closer to the hands and land in the bottom position of a squat so that you can perform a full jump. In the video it looked like they tried to land with straight legs and do more like a good morning with a small jump than a real explosive jump.

225x5
245x3
265x3
285x3
305x1
315x1
315x1
315x1
315x1

225x5
felt good today, had more than 315lbs in me today, no spot though

Question: When doing heavy sets like this with lots of rest in between, I just get bored during the rest (especially when there are 9 sets!). By the last several sets I find myself only resting 60 seconds or so, which probably isn't enough time to recover, but I just can't stand sitting around. If I do something else in the down time like KTE or dips, pullups, whatever, will that affect my squats?

gonna try the back squat WOD tonight....

then try out Donkey Kong for grins... legs will most likely rebel.

Matt, re weight belts. This question comes up a lot, and most people who respond take a negative view. However, Coach Rippetoe says, in Starting Strength (great book):

"A properly designed belt is useful as a safety device when squatting heavy weights."

"This is a judgment call,.....but it is prudent to err on the side of safety if there is any question at all about it. A belt will not prevent the trunk from getting and staying strong..."

I'm only a novice lifter and I'm older, so after reading this, I decided to use a belt.

I think those who are in the "no" camp may feel there is a lifting advantage in wearing a belt. I don't know about that, but in doing our workouts my primary focus is on being stronger and fitter. My weights (with or without a belt) are not going to impress anyone else; I'm only trying to compete against my last performance.

For me the bottom line is that after reading Coach Rip's advice, I'd feel dumb if I hurt myself and wasn't wearing a belt.

bw 170

135x5
185x3x2
225x3
245
265
265
245
245

unbelievably sore....thank goodness tomorrow is a rest day

The one in the red shirt - that'd be my coach. Nice going, Lisa!

28/m/210

as rx'd

185x5
205x3
225x3
255x3
295x1
305x1(F)
307x1 - added collars (mental weakness!)
307x1
307x1(F)

M/22/6'1"/185
5@265
3@275,295,315
1@315,345,345,365,385 (PR)

I love PR's

M/180/5'11" Bangor Me
as sad as it is im still sore from thrusters and sprints on thrusdays workout (did it friday)
185x5
205x3
225x3
245x3 rough and fatigue started really setting in.
265x1x2
275x1
285x1x2 really sucked
normally I do much better but I really am hurting. Kick butt! I used to use belts like it was my religion but I have stopped. Much lower weights for me but I like it. Also gave up straps. Wow that was tough.

Lisa- great job! way to not only beat the guys but to kick their asses! :-)

Kate- so nice to have you back around here. glad to hear that you are recovering. i missed you!

WSU soldier #43-
I also gained weight when starting CrossFit. I began my journey at 101-103lbs (cardio junkie + body building style training) and found myself putting on close to 15lbs within the first year, however my bodyfat went down. One thing as someone else mentioned is pay attention to how your clothes feel. also are you zoning yet?

1st time for this WOD . . .
M/45/155 lbs

Warmed-up, then ran 1 mile on treadmill (1.0 deg)
Full Back Squats = had to use Smith Machine (no rack at hotel gym)

165-175-180-185-215-215-215-210-210

37/m/174

275x5 (PR)
295x3
285x3
285x3
305x1
315x1
325x1
325x1
335x1 (failed)

I was wondering how this workout was supposed to be done... I did x5 with the highest possible weight for me, and then 3s was really tough, once I got to 1s I was very tired and in no shape for PR.
Was it supposed to be done like that or these 5 and 3s were supposed to be just light warm-up for 1s?

32 m 191

5-135
3-225
3-315
3-415
2-455
1-465
1-485 (PR)
1-495 (f)
1-480

Feeling strong today! Living proof that 3 back surgeries, 5 leg (hamstring) surgeries, 2 heart attacks (and the list goes on) is not enough to stop one who is determined to not be beat! (except by Primal on the 22nd and Albany Crossfit on the 23rd...but that is more like a BEATDOWN..!LOL!)

Great job everyone!

~J~
~Train Hard and Push Through "IT"!~

Did an improv workout first.
5 rounds of:
15 x 95# thrusters
30 jump ropes
15 x 95# cleans
30 GHD situps

then worked on backsquats

5 x 185
3 x 225
3 x 245
3 x 265
1 x 275
1 x 295
1 x 315

Not excited about today. I went to the garage gym pretty pumped, but had some setbacks:

Burgener Warmup, 10 OHS, 10 BS @45, some ring dips & pushups. Then stretching.

195x5 - OK, but could get lower
205x3 - Got lower, doesnt feel quite right
205x3 - Now right hip hurts at bottom (barely parallel)
185x3 - Reduced weight/moved camera to see better angle
185x1 - moved camera to behind me. I found that my but is shifted significantly to the left at the bottom - no wonder my right hip hurts!
185x1
185x1
185x1
185x1

What was more perplexing is I took some video of doing OHS with a dowel with the video to my back. While the squat bar was held pretty level on my shoulders, the OHS dowel was angled to the left by literally 5-10 degrees! I am not sure what the fix is. Is my back/hip bone alignment off that badly?

5min rope skipping + CFWUx3 (No PU's)

WOD:

5x90Kg
3x95Kg
3x100Kg
3x105Kg
1x110Kg
1x115Kg
1x117,5Kg
1x120Kg missed!
1x122,5Kg missed!

CFWUx2

135x5
145x3
145x3
150x3
155x1
160(f)
160(f)
155x1
145x1

Koley (m/31/165)

5 @ 185
3 @ 195
3 @ 200
1 @ 210
1 @ 220
1 @ 230
1 @ 240
1 @ 250

------------
Tina (f/39/157)

5 @ 155
3 @ 175
3 @ 175
3 @ 175
1 @ 185
1 @ 185
1 @ 185
1 @ 185
1 @ 185

25/m/200

Angie rx'd - 33:04

This took me way longer than I had expected. Pushups were the weak link. On a plus side I realized that this is the first time I did Angie rx'd, so at least I have a benchmark.

Bingo,

With your new found psychic time-warping abilities can you let me know next time Linda is going to show? I need as much time as possible to get out of the country and find a nice cave to hide in for that day.

Back Squats-
5x 185
3x 205
3x 235
3x 250
1x 260
1x 270 F
1x 270
1x 280
1x 300 F
1x 300 F

WU .5 mi. walk on treadmill
135# BS x 10
WOD
165/195/205/215/225/225/225/225/225

F/37/134#

5x95#
3x105#
3x105#
3x105#
1x115#
1x115#
1x115#
1x120#
1x120#
beautiful day--perfect temp

Did MEBB yesterday so I caught up with "Angie" - 16:00 (PR)

26/M/5'10"/170

225 x 5
245 x 3
245 x 3
245 x 3
265 x 1
265 x 1
265 x 1

m/34/190/15%bf

205 x5
225 x3
235 x3
255 x3
265 x1 (previous 1RM record, last CF Total)
270 x1 (PR)
275 x1 (PR)
285 x1 (PR)

I love these simple WODs that push to new PRs on single lifts. Also great to see strength increasing with this program; I have increased by DB press from 60 lbs (each) to 80 lbs in just a few weeks, since I started CF, even though I have not been adhering to the program really well. I do Linda every other Sunday, because I haven't found another workout that leaves me devastated for 3 days and always increases muscle size or boosts strength with each workout.

Thanks CrossFit!

26/m/185

5x185
3x225
3x245
3x255
1x265
1x275
1x285
1x295
0x315 (f)
1x305
5x225 because I was mad about missing my pr @315

30/M/5'10"/180

225x5
275x3x3
315x1x5

Didn't feel good; clicking and discomfort in RH knee.
Decided not to go for new PR.

24/m/195
225
250
275
300
315
325
335f
335f
315f

23/m/184

185
245
245
245
265
275
275
285
295

row 500m 2:02 34s/m; instaed of skipping for a warmup. Got a mild case of shin splints from weighted skipping

BS 5x150, 3x(185, 190, 195), 1x(205,215,220,225,230); I think this is an a2a pr for me.

Tabata6 pushups 11+8+3+3+2+3=30; I know I need a lot of work with pushing so I'll concentrate on this for a while.

Lisa Ray.. You are a badass! Hope all is well out there.

Been years since I maxed out on back squats. I spent the last while sticking primarily to single-leg exercises and lunges.

M/26/135

135x5 (full squats)
185x3
205x3
215x3
225x1
230x1
235x1
240x1
245x1 (slow negative)

39/M/5'10"/195lbs.

95 x 5
115 x 3
115 x 3
125 x 3
135 x 2
135 x 2
135 x 2

I really need a power cage. I could only squat what I can C & J right now, I could squat a lot more with the cage.

As Rx'd:

115 (5)
125 (3)
135 (3)
145 (3)
155 (1)
165 (1)
175 (1)
185 (1)
195 (1)

170/180/185/190/200/205/210/215(f)

3 sets split good mornings 65lbs
3 sets push jerks 75lbs

rowing workouts from previous crossfit journal
500m 1min rest, 1000m 2 min rest, 1500m 3 min rest, 1000m 2 min rest, 500 m

M/34/77kg

As Rx'd:

5x120kg
3x130kg
3x130kg
3x130kg
1x140kg
1x140kg
1x130kg
1x135kg
1x135kg

Total: 1190kg

Just wasn't a good day for squats =(

185 x 5
245 x 2
245 x 3
245 x 3
275 x 1
295 missed
265 x 1

Worked some free handstands instead of the last two sets.

As rx'd
M/38/185

315 x 5
365 x 3
385 x 3
405 x 3
455 x 1
475 x 1
455 x 1
455 x 1
460 x 1

I did two sets of lunges (20 paces, 10 each leg) while carrying 100 lb dumbbells in each hand.

100 sit ups in 1:52
100 leg lifts 2:30
10-10 meter starts (from the sprinters position and exploding for 10 meters)
10 recoveries to feet (5 from lying on my back and 5 from lying on my chest)
Just ate a pound of deer meat and I'm ready for the rest of my day.

#61 thanks for the comment. It was not easy in the least bit. I was basically panting like a hard ran dog, couldn't open my eyes to see (sweat and pain), and mentally just went somewhere else toward the end.

But, what a workout.

K, I am proud of myself on this one.....

85 X 5
105 X 3
135 X 3
155 X 3
165 X 1 (PR)
165 X 1
165 X 1
165 X 1
165 X 1

then I did 50 pushups and 50 situps....Yay me!

forgot to add,
F/32/154 lbs.

This morning did back squat ladder w/ 45# bar
1 squat the 1st min, 2 squats the 2nd, etc... until you can't make the minute - focused on going deep every squat

21 minutes

Last night did:
30 shoulder press 45#
200 single unders
30 push press 45#
200 single unders
30 push jerks 45#
100 double unders - a breeze with my new rope!
50 air squats
50 sit ups

61/m/178/6'

CFWU x 2

BP 3x5 work sets

Just did heavy squats on Monday , to I did the
"Donkey Kong" WOD (but no stairs)

21-15-9
Burpees
DB Swing 45#
Box Jump 18"

10:37

Post 2 sets of 25# weighted SU/BE/pull ups

Great effort by all!

Lisa-
Looking strong! Way to whoop some fanny!

As Rx'd

Gary-----51/M/205
5x135..3x145..3x155..3x165..175-185-195-205-225
Scott----33/M/152
5x135..3x145..3x155..3x165..175-185-195-205f,205f
Justin---33/M/215
5x135..3x145..3x155..3x165..175-185-195-205-225
he did 245 just to show off

warm up:
5x185
5x205
5x225
work out:
5x225
3x275
3x295
3x305
1x325
1x335(f)
1X305
1X305
1X305

Followed it all up with the tabata run from the video the other day at 7.5 speed & 12 degree incline, that was tough after heavy squats

#90 blades
I too am an older fella, 42 to be exact. I have a slight deviation in my lumbar spine(the doc said it was about 5 degrees, and was probably due to bad posturing in my teens). So naturally, I was making use of a weight belt when I was doing BB style w/o. After a few years I decided to let go of the belt for the sake of "making my core muscles stronger" and avoid that deviation being a problem as I got older. I must say that ever since then, I have never had a bad injury or bad experience lifting without a belt. And now doing CF, I am getting top notch instrution and advice from Cfitters and progressing back injury free so far.

I believe that the only way you will get hurt without a belt is if you go too heavy too fast and employ poor technique. I know of some people getting hurt even with a belt. One guy in particular had a bad habit of squatting down very quickly and back up slowly(negative phase of the squat), which causes a great deal of stress on the body, It would be like trying to catch some heavy weights falling from a balcony or something like that. As opposed to squatting down under control, where the weight does not apply extreme pressure on the body. This means your lower body and core get more work, but safely. The gains may be a bit slower at first, but will eventually come your way. In the end, that's what you are supposed to do, be able to handle the weight equally in both phases of the lift.

I don't discourage anyone to use a belt, but I am just saying if you are not careful, because of it you may develop some bad habits. I choose to not use one but be very vigilant and deliberate in all of my lifts.

Hope this helps...

M/32/173

As rxd

250
255
265
275
315
325
335
345
365

We ran about 2 miles to and from the gym. I am ready to eat a horse.

M/20/150#

185x10
225x5
225x3
225x3
225x3
225x1
225x1
225x1
225x1
225x1

Does anybody else have "knee popping" issues when squatting? It's not painful at all, but the sound of it makes me nervous. Something to worry about or just shut up and suck it up?

^^Consulted the message board. Found my answer. "Shut up and suck it up" it is.

kilos-

110-5
130-3
130-3
140-3
150-1
160-1
175-1(385 nice and deep felt good for today)
142-5
132-5

135x5
155x3
185x3
205x3
235x1
245x1
250x1
255x1
260x1

pre-cvfwuX2, bwuX2, snatch practise-3 positions x 1rep x 6 sets all @ 65#
wod-198x5,208-218-228x3,235-245-255-257.5f-257.5fx1
post-hspu practise

heck yeah Lisa!

65x5
80x3
90x3
95x3
105x1
110x1
110x1
115x1(fail)
115x1(with belt complete)

M/36/190

225 x 5
sets of 3: 255, 275, 275, 285
sets of 1: 295, 295, 300(PR), 305(PR), 295

I've only been doing these full squats since starting CF eight months ago, but love them. I think the mental part of going that low with a lot of weight has been my biggest obstacle, but I'm starting to get over it. The huge guy next to me doing half squats (like I used to do) with tons of weight kept watching me, and I couldn't quite figure out what he was thinking. Then again, as you other globo-gymmers know, CF'ers get stared at a lot in those places. I need a rack for my garage!

31/f/158/68"

made up the push jerk WO from monday, details there. hopefully, i will be able to catch up on the comments later. good luck today with the squats!

ck

M 39 175

225 X 5
245 X 3
255 X 3
265 X 3
275 X 1
285 X 1
295 X 1
305 X 1
315 X 1

32/M/5'5"/208

CFWU + 1 mile run
WOD as RX'd
5x 225
3x 275, 275, 275
1x 295, 295, 315, 365, 315

WOW after yesterday's squats I expected this to hurt more. :) This was a GREAT workout and now, an hour later my legs are REALLY feeling it!
Awesome, Awesome, Awesome!
Thank you, Coach!

Hey, How many crossfitters we have out there from Maine? Sound off please.

#143 COLLEEN

Will you be joining us at Primal Fitness in DC on the 22nd??
Spider chick, AllisonNYC, amo jones, and a bunch of others!!
We missed a WOD when you were down here (dammit) but now I'm gonna be in your neck of the woods!

~J~

~Train Hard and Push Through "IT"!~

i miss tim hamilton. anyone hear from him and injured back?

32/m/215/6'5"

225x5
275x3
275x3
275x3
295x1
315x1 (f)
305x1
305x1 (f)
285x1

Blah performance today.

39/m/197lb

Crossfit warmup x1, 400 meter run

5x 225
3x 275, 275, 275
1x 295, 295, 315, 365(pr), 315

man, that was great! I didnt use the foam padding on the bar this time which allowed me to rest the bar a bit farther on my back. that helped immensly with form and allowed me to focus on pushing more weight.
whats next? got any ring dips in the future?
~Rob

44/M/6'/185
DID DOUBLE WORK OUT TODAY!

WORK OUT #1: BACK SQUAT WOD.
5- 185. 3-195. 3-210. 3-220. 1-230. 1-240. 1-250. 1-260. 1-265.

WORK OUT #2: WORK OUT VIDEO FROM TODAY.
TIME: 7:51 AS RX'D. 21-15-9 OF:

GROUND- BURPEES, FIRST FLOOR-KB SWINGS, SECOND FLOOR-24" BOX JUMPS.

USED OUR TRAINING TOWER AND A 60 POUND DUMB BELL FOR THE KETTLE BELL. 30 MIN REST FROM THE END OF WORK OUT 1 AND THE START OF WORK OUT 2.

SAW THIS VIDEO AND GOT FIRED UP! HAD TO TRY IT!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

40y/o M
75" 201#
CFWUx3
accidently added more on the 5x sets
5x 225/225/225
3x 255/275/275
1x 285/285/290/295/300(PR)

Me: 40yo/M/190lbs/5'10"

CFWU+HSPU 3 sets/15reps per set

WOD:

95 x 5
115 x 3
135 x 3
155 x 3
175 x 3
195 x 1
215 (f)
205 x 1 (PR)
215 (f)
205 x 1 (PR)
205 x 1 (PR)

I started out very very light because we worked air squats for angie the day before. I felt strong and I consider this my best squat day ever!

I have always had a crummy squat and I have to say that passing my body weight today made me feel very good. Thanks Coach

Have Fun, Train Hard,

Billy

#35 Swabbie

I am with you on this one. I do my box jumps like that too. I use the hips like a spring to get a good jump. I have no choice when I tackle a 36" box. Also, I wonder why some people like on the video step dowm from the box one foot at the time. I always jump down feet together, I get a more complete burn; isn't that what we should be looking for?(...the Spartan...)

Nonetheless, I like that Donkey Kong WOD, I should try it sometime if I ever have a couple of flights of stairs like that...

m/28/195

5-225
3-245
3-245
3-245
1-300
1-300
1-300
1-300
1-F-300

as rx'd

5 x 225
3 x 285 (not full ROM)
3 x 245
3 x 245
1 x 285 x 5

Did 315 last time..felt weak today. Hope its not the Zone diet that I started.

m/29/225

5-225
3-245
3-255
3-265
1-275
f-295
1-275
f-275
1-255
1-265
1-275
1-275

I really wanted to break 300 today, but I have never made it to 275 sans belt, so I guess I should be happy. I was a little bummed about it till I talked to my wife who is a nurse on Georgetown's transplant unit. She is bummed because her kids waiting for organs have to spend Christmas in a hospital. Suddenly "baby, I totally failed at a 295 back squat today" sounded a little lame.

J roCk, I will be at Primal on the 22nd. I will send you an email confirming. Can't wait to be crushed. And to try out their tough sofas I keep hearing about.

129 x 5
134 x 2 (couldn't get to 3)
137 x 1
practiced tech at 132

42yom / 146

135x5
165x3
175x3
185x3
195x1
205x1
215x1
225x1
235x1

Post - Swings, Waiter walks, TGU, GHD, and to top it off the Tabata Run with 12% grade and 6mph. Will do 7mph next time this was too easy.

Is there a place to find out the max out lifts for the crossfit games. New person to this crossfit stuff. LOVE it so far.

37/m/165

5x 3 high-hang cleans + 3 push presses 65#

squat 5x135# 3x145-155-160 1x170-175-180f-185f

Push Jerk 1x95#-115-125-135-140-145-150f

CrossFit Pentagon
"Joe's Killer Workout"
4 rds for time:
500 Meter Run – 3 laps around track
7 x Push Press – 115lb
8 x Dumbbell Hang Squat Cleans – 45lb
9 x Ring Dips
10 x Overhead Squats – 95lb
11 x L-Sit Pull-Ups
12 x Kettlebell Swings – 24Kg KB or 55lb Dumbbell
13 x Wall Ball Shots – 20lb Medicine Ball, 10 ft Target
Time: 46:20

Thanks to Beau and Joe for making this happen. Good luck with getting more people doing CrossFit at the Pentagon.

5 x 95
5 x 95
3 x 115
3 x 115
1 x 135 x 3
Keep weight next time

34 M 195

225 - 5
265 - 3
295 - 3
325 - 3
345 - 1
365 - 1
385 - 1
412 - 1 PR -All the weight at the firehouse
295 - 1 Cool Down

Could have gone to about 425 for next time

BW: 80kg

115x5
120x3
122.5x3
125x3
130x1
140x1
140x1
140x1
140x1

Hopefully santa's gonna drop off some more plates for Christmas...

31 y/o M, 155 lbs.

5x165
3x185
3x205
3x225
240
255
270
285
300

cooled down with 5x225

36 / 180 lbs
weight in KG
120 x 5
130 x 3 x 3
140 x 1
150 x 1
160 x 1
165 x 1

5x135
3x180
3x225
3x235
3x245
1x255
1x260
1x265
1x270
1x275 partial
1x270

bike 3 miles

135 x 5
225 x 5
275 x 3 x 3
295 x 1
345 x 1
345 x 1
345 x 1
365 x 1

legs are jello ATA full throttle squats

21/M/166

Normally I've used a Smith machine. Today I used free weights.

5x135
3x185
3x205
3x205 with better form
225
225
245
245 with better form
255 (did two reps in a row, neither with terribly amazing form)

Age 35
BW 149#

185 x5
190 x3
190 x3
195 x3
205 x1
210 x1
205 x1
200 x1
195 x1

28/m/193lb

warmup: 10x132, 10x198, 10x242

5x264
3x286
3x297
3x297
1x308
1x319
1x319
1x308
1x308

- OlliS

31yo/male/180lbs

5x225
3x245
3x245
3x245
1x265
1x265
1x265
1x275
1x275

As rec'd

185
225
245
265
275
295
315
335--deep enough, but lot of back on way up

Wow! Thank you everyone for all your encouragement and kudos! This workout was definitely a smoker. I think we all coughed up our lungs and chewed on the bits for a couple of days after.
Brian and Eric rocked, and were GREAT athletes to workout with. I was pretty nervous going into it, thinking, how in the world am I going to keep up with an endurance runner and an elite Ranger/Bootcamp instructor? Eric LeClaire has a shirt that says, "If You Want To Beat Me, You Better Be Willing To Suffer." Well, Boys, I suffered! '-) Strong work!
(Yes, I do realize I need to clean up my burpees!)
Thanks to Kelly for pulling me through some of those reps when I wasn't so sure I could turn them over any longer!
It's all CrossFit. Absolutely.

5 rep set:185lbs
3 rep sets:285
1 rep sets:315
with a nice healthy break in between since the goal was max load, not time.A good warm up and end work out stretch of hamstring/quads

38M/168
Stretched/20 minutes on the rollers (fixed gear) to warm up.
135 x5
155 x5
175 x3
205 x3
225 x3 feeling like crap thanks to a head cold
225 x1x4
135 x10 cool down
Head colds and no sleep don't work well with squats. Blah.

Nice job Clovis. The numbers still look good, belt or no belt.

This sucks, I had reconstructive ankle surgery about a month ago and am itching to get back to CF. In the meantime, I have been searching around the internet, and there is a pretty neat website out there as well: http://www.exrx.net/index.html
It has some workouts, more video demos, triathalon/marathon training advice, and diagrams and pretty anatmoically detailed information about muscles. Just in case anybody was interested, here you go

Safety, safety, safety.

What were they thinking when they decided that it was ok to box jump without padding on the floor and a short concrete block wall just behind the jumpers? Had a jumper missed and fallen backwards, the result would not have been pretty.

Think damn it.

cfwu
155#x5, 185x3, 195x3, 205x3, 215, 225, 235 (my pr), 240(f), 205, 205
benched 160# x5, x5, x4

Hey, as long as they all signed waivers...

47/M/6'3"/230
Did a thorough CFWU, then warmed up for the Back Squats with the bar x 7 reps and 135# x 5 reps. Kept the weight low, since I didn't have a spotter. The altitude didn't impact performance today. Building my strength in this area, as I haven't done squats on a regular basis in years.
185 x 5; 205, 210 & 215 x 3; 230, 235, 240, 245 & 250 x 1 rep
Met Phil who ID'd himself as a former Marine. Now, if I could just link up with some fellow CrossFitters up here in Big Bear, Ca. Think I'll hit the slopes for some skiing tomorrow on our rest day.

love it, a WOD i can do with my arm and thumb in plaster!
thorough warm up
115kg x 5
130kg x 3
135kg x 3
137.5kg x 3
140kg x 1
145kg x 1
147.5kg x 1 (F)

50/m/175

I just started doing squats when I started doing the crossfit workouts about month and a half ago.

100 x 5, 130 x 3, 130 x 3 130 x 3, 150, 150, 150, 150, 150.

First time at 150! That's the great thing about starting with low weights you see increases fast. When I started crossfit 100 was my max.

Because of a bulging disk i don't do the heavy back lifts
so i did an old one from the archives

21-15-9
Overhead squat and handstand push ups
45 lb. for the squat - 70 lb. standing shoulder press

21/m/200

135/5
185/3
225/3
275/3
295/1
315/1
335/1
355/1
375/1
all with chains

Just finished up my attempt at the WOD, and a guy from my gym, that has always seemed to know his stuff and doesn't seem like a cookie cutter, meat-head type asked me about my workout. I mentioned it was a 5-3-3-3-1-1-1-1-1. He said that, for legs, he would never do that. Testing a 1RM is one thing, but to really build the quads using a back squat he would go more of a 10, 12, or 15 rep weight. Any thoughts, ideas, or ways that I could justify todays WOD to him versus his method?

5x185
3x205
3x215
3x215 (xxF)
1x225
1x235
1x240 (PR)
1x245 (PR)
1x245 (F)

225x5
245x3(x3)
275x1(x5)

5X135
3X185
1X225

287x5,309x3x3,319,329,334x1

bwt-159
33 yom

5x 225
3x 275
1x 305
1x 325
1x 345
1x 305
1x 225

5 X 105
3 X 125
3 X 175
3 X 225
1 X 245
1 X 255
1 X 265
1 X 275
1 X 285
been a long time.

M/24/190

5x225
3x275
3x275
3x275
1x315
1x315
1x315
1x315
1x315

Deffinitely need to try to up the antee on the last three sets next time. Keep on kicking ass everyone.

"Smoke you like cheap crack."

#177 ???

Yes...be safe, but don't be so safe that you never go outside. What happens if you miss without the wall on the first floor and hit your head on the ground because you don't tuck it? Is there a standard box height that is safe for people?

Or say you land wrong and roll an ankle?

I think once mommy isn't watching you take full responsibility for performing the actions. I know the lawyers would have a field day with that, but I have my own thoughts on the litigation-happy people of the world.

#185 - He's looking at encouraging hypertrophy. This workout isn't made to make you bigger, its to help you get stronger. Yes at some point you will have to up weight to make muscles grow more, but that rep range isn't what we are trying to accomplish here. Have him read the years worth of information found in the forums, and tell him about Starting Strength by Mark Rippetoe.

Or...do what I do with most "meatheads" who feel the need to interrupt my workouts. Smile, nod and then ignore them. I'll smoke them at a real (i.e. CrossFit) workout anyday.

51 YOM 69" 183lb
Pre: JR and 25/15/10 GHD BE & SU
WOD: 135/185,225,235/245/255/255/255/255
Jumped rope between sets. Did I mention I love my Buddy Lee JR?
Plantar Fasciitis still an issue.
Does anyone wear your prescription orthotics while lifting? It almost feels like I am bruising my instep sometimes.

J RoCk
can you send me an email so I can respond? I can't get your url to link from work.

29M/163#/5'6"

Wasn't feeling warm & fuzzy w/ this wod (sorry coach) so I did the wod from www.navyseals.com/crossfit-workout-day.

5 rounds for time of:

30 OH squats 45#
Run 400M
30 Box jumps 20" box
Run 400M

35:08

Was able to do all sets unbroken. Runs were all on TM @ 9.0 mph except for the last which was at 10.0 mph. I noticed one thing on the box jumps for anyone who struggles with them. They were much more bearable if I didn't lag at the bottom of each jump down from the box before I jumped back up. It was much more fluent if I came down & immediately bounced right back up into the next jump. More efficient transfer of energy I would guess?

Surprisingly, I felt pretty good throughout this wod. Must have been a rest day for the SEALs.

Hey J Rock and RTD how tall are you guys? Those are some large squat numbers! Congrats!

33M / 187# / WOD #220 / CFT 845

CFWU, then Back Squat 5-3-3-3-1-1-1-1-1 reps

185x5, 225x5, 285x3, 285x3, 285x3, 295, 305, 315, 315, 225 (was pooped but I wanted to finish with a perfect, deep squat)

I went with the low bar position re: Coach Rip's article.

225x5

275x3
275x3
285x3

295x1
305x1
315x1
315x1
325x1
330x1(CF PR)

form shaky at end (a little above parallel)

95-115-135-155-175-195-205-215-220(new max)

42yom 188lbs
This is the first time I see a WOD set up this way. I found it more tiring than it looks.

CFWU x 2rds
BS WU: 135lbs x 15, 155 x 10

BS 5-3-3-3-1-1-1-1-1
5 x 185
3 x 195
3 x 205
3 x 210
1 x 215
1 x 220(PR)
1 x 225(not deep enough so no PR)
1 x 215
1 x 210

Post WOD
Dips x 4sets(18-15-15-15)chest is still sore from Angie yesterday
Inverted Rows x 4sets(30-25-20-15)

modified to technical box squat workout 7 sets of 3 at 163lbs
followed by 10 sets of 3 speed box squats at 89# with 45 sec rest btw.
working on a more "Westside" style squat so had to take a step back a bit in the load.

34 yom - 160 bw

5x185
3x225
3x245
3x255
1x265
1x265
1x275
1x275
1x275

Not bad considering if spotted could have gone 5-10 more lbs but never squatted more than 275 even when I was just a lifting man - crossfit has kept my power there and then some.

5-135
3-185 / 225 / 245
1-255 / 265 / 275 / 225 / 225

dropped down to keep form proper...no spot, no problem.

Executed as follows:
5x 135, 3x155, 3x155, 3x165, 5 reps @ 175 lbs. A 10th single rep. @ 185 lbs. All sets and reps done with improved form, knees below parallel.

I can now do 2 consecutive muscle ups from a dead hang on my home-made rings! Also I just did Angie as Rx'ed in 25:52
Male
42 yrs old
175 lbs

225 x 5
245 x 3
275 x 3
295 x 3
315 x 1
345 x 1
365 x 1
385 x 1
405 x 1

UGGGHHH.. i hate feelin old. News from the comeback trail; CFWUx 1, Push press 45# x 18,15,12. CFWU again for warm down. Returned after 2 days off for a cold.

42yo/m/5'11, 229.

44/M/167

When I read the wod this morning (half asleep) I thought it was another 7 rounder of 3's. So, this is what I did today, I actually felt pretty light next time I'll start at 170 and ramp up to 200.

Warm-up 135-10 reps
1. 170
2. 170
3. 170
4. 170
5. 170
6. 170
7. 170

32/F/5'10"/154#

176x5
198x3x3
209x1x2
214.5x1 (old PR)
216x1
219x1 (new PR!)

5X-135
3X-225, 225, 225
1x-275, 275, 295,315, 295

1500m row

185x5, 225x3, 225x3, 225x3, 235, 245, 255, 255, 255

49m/5'7"/170

225 x5, 245x3, 255 x 3, 255 x 3, 275x1,275x1,285x1,275x1

31/M/168
Back Squat

5 @ 225
3 @ 275
3 @ 295
3 @ 315
1 @ 335
1 @ 345
1 @ 355
1 @ 360
1 @ 360

Way to go Laura in Decatur.. is that Texas or Il?

135(5),155(3),165(3),170(3),200(f), dnf
with minor weight dropping mishap

December 11, 2007
48yr/m/5'10/200lb
Back Squat 5-3-3-3-1-1-1-1-1 reps
Load 155-175-195-215-235-255-275(*)-255-255
* not deep enough squat.
**Reps of Burpees 10-9-8-7-6-5-4-3-2-1 = 55 total.
** Mistake because my knee is now a little soar.

44/178

5 x 100kg
3 x 110, 120, 130kg
1 x 140, 145, 145kg

Blah.

December 11, 2007
48yr/m/5'10/200lb
Back Squat 5-3-3-3-1-1-1-1-1 reps
Load 155-175-195-215-235-255-275(a)-255-255
Reps of Burpees(b) 10-9-8-7-6-5-4-3-2-1 = 55 total.
Notes:
a. not deep enough squat.
b. Mistake because my knee is now a little soar.

Humbling... I can still only squat a bit more than I bench, but it's definitely getting better.

CFWU x 2
Squat w/u: 45x5, 135x5, 155x3, 185x3
5 @ 225
3 @ 245
3 @ 255
3 @ 255
1 @ 265
1 @ 275 (pr)
1 @ 275 - fail (had to stop above parallel), then 255 x 1
1 @ 255
1 @ 265

Extra work: 185/6, 205/5,2 - concentrated on perfect form and getting very, very low. Much more confident with full ROM than when I started.

Then:
lots of stretching
L-pullups, legs locked, toes pointed: 10,10

M/34/5'9/165#/CFT=865

MyWU
Burgener WU
POSE Tabatas
(10x45, 10x95, 6x135, 6x205)
All this equaled too much warm up! No juice for the WOD
5x255, 3x3x305,1x325,305,315m,310m,305m.

bw 120
5-95
3x3-135
1-155
1x4-165
then 135x5x2

Front Squat

2X5 45lb wu
5X 95lb,
5X 115lb,
3X 130lb,
2X 150lb,
3X 165lb
3X 165lb
3X 165lb

32/m/165#

It felt good to squat again. It's only been 16 years.

5x135
3x155
3x165
3x165
1x185
1x205
1x215
1x225
1x235

5 @ 185
3 @ 195
3 @ 205
3 @ 215
1 @ 220
1 @ 225
1 @ 230 (New PB!!!!!)
1 @ 235 (failed)
1 @ 235 (failed)

5x135
3x185
3x205
3x225
1x245
1x265
1x275
1x225
1x225

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

Back Squat:
135lbs x 5
155lbs x 3
165lbs x 3
175lbs x 3
185lbs x 1
195lbs x 1
205lbs x 1-1-1
3 minutes rest per set. All A2A.
Foam roll after.

46 196

245x5,275x3,295x3,315x3,340,365,385f,385,405pr

385 failed first time spotter ruled to high, and he was right

should add, then did 94 unbroken situps in 2 mins
another pr

5@199
3@224
3@224
3@225
1@235
1@240
1@245

Why do my biceps hurt after doing back squats? Am I doing something incorrectly, or am I just weak?

As rx'd

265/275/275/275/285/285/285/285 (dropped it on my last set, luckily had guard poles to stop it)

Saw the donkey kong vid, thought I'd do that without the stairs...so is that Helen?

21-15-9
Burpees
Dumbell Swing w/ 40lb dumbell
Box Jumps

12min 12sec

holy crap, just realized those last four sets were 295, not 285 (one 35lb plate + 2 45lb plates on each side of a 45lb bar).

woops.

SEALFit Workout
5 rounds of:
Run 400m
30 squats
Run 400m
30 Box Jumps 24" Box

38:00 of hard work.

I didn't think I would get a chance to get a workout in today since I have been stuck on CQ duty since 5 this morning. luckily I got to sneak out with a buddy and get in that killer Donkey Kong WOD.

subbed tuck jumps for box jumps because I don't have a box, and used a 40# DB

-6:25
feel good now, and I'm back on duty.

Jeff @ home
Butt 2 ankles
2 sets of 5 @ 199
3's-221, 243, 243
1's-265, 285, 295, 300, 265

Charity
5@133
3's-143, 153, 153
1's-163, 175, 175, 175, 175
all squats to 8 inch step

Anthony (M/29/170)

Squats
45x5
135x1
185x1
225x1
315x1
350x1
365x1
375xF

31 Consecutive Double Unders (PR by 4 reps)

45-95-115-135-185-205-225-245-260f

30 yom, 160#
135x5
205x3
225x3
235x3
255x1
265x1 (Not low enough)
265x1 Failed
260x1 Failed
255x1 Failed

m/33/70/202

5x315
3x335
3x355
3x375
1x405
1x425
1x445f
1x445f

Well, after my "questioning" todays WOD in an earlier post. I did not set a PR today but I think my form was 100% better than the last time I back squatted.
205# x 5
225# x 3
235# x 3
245# x 3
255# x 1 Failed (got stuck at the bottom, just a bad attempt all around)
245# x 1
245# x 1
250# x 1
255# x 1
Post: Tabata treadmill run; 12% @ 7.0 mph that was fun!

I WILL NEVER QUESTION THE CF GOD"S AGAIN! I learned my lesson. Thnaks guys for the help.
Hope you all have a great rest day.

23/m/207 6'2"

5x225
3x265
3x265
3x265
1x275
1x285
1x295
1x295
1x295

Should have gone for the 305 mark, but, with no rubber plates it starts to make me worried knowing that I can't drop the weight if needed.

Justin (M/27/165)
5-135, 3-225, 1-235, 1-245, 1-255, 1-265, 1-275PB

Blake (M/29/190)
5-225, 3-235, 3-245, 3-255, 1-275, 1-285, 1-295, 1-305, 1-315 PB

Doug (M/35/210)
5-225, 3-235, 3-255, 3-315, 1-335, 1-355, 1-365, 1-375, 1-385 PB

33M/6'2"/225

I did angie for the first time today. Holy ripped hands!

I did it in 33:33. Pull ups killed me.

I am amazed at some of the studly times you guys (& girls) are posting. you all rock.

So I started crossfit October 1, I WISH I DID THIS WHEN I WAS IN COLLEGE!
It is clearly the best way to work out! I am the most vigerous Crossfit salesman you have ever seen, if you want to listen I am sure I can work it in to most any conversation. I love it!

peace, CD

44/76"/194

185x5x1
205x3x3
225x1x2
235x1x2
205x6x1

didn't feel very comfortable under the bar today

95x5
115x3
125x3(failed)
115x3
115x3
135x1
135x1
140x1(failed)
135x1
140x1(failed)
140x1(PR!)
140x1

Getting awfully close to a bodyweight squat, w00t!

f/20/150

Did Cindy today because I didn't have access to the Mother Ship, and I hadn't visited her recently:

17 rounds + 1 pullup. PR 20 rounds (in the middle of Murph).

Cindy took my chemo-fatigue and turned it into a good, honest, ready-for-bed exhaustion. Good night, fair CFers!

Bob
neverfeltbetter.blogspot.com

225x5
245x3
265x3
275x3
singles: 315,315,335,355,335

Back still sore from last week...not bad, though, since 355 is only 10# below PR. Just barely made 355, so I had to check my ego for last rep.

Jennie: 26 160# 5'9"
Backsquat:135-155-165-175-185-195-200-205-205

Shelly: 30 130# 5'4"
Backsquat:95-110-120-130-135-140-140-140-140

5 185
3 195
3 225
3 235
1 245
1 255
1 265
1 275
1 285

m/35/240
was at work today and we don't have anything to do squats with. No rack mainly. So I did the wod off of Navy Seals.com.
5 rounds for time:
overhead squats 45 lbs. 30 reps
ran 2:00 mintes on treadmill at 1%
30 box jumps
ran 2:00 minutes about the equivelent it takes for me to run 400 meters.
34:51

5 135
3 185
3 205
3 225
1 245
1 245
1 255
1 255
1 225

29/M/190

previous PR was 290 set 11/7/07

5- 155, 205
3- 225, 245, 255
1- 265, 275, 285, 295(PR), 300(PR)

Today I felt like I was lacking energy (always do when on daywork schedule), but felt strong and confident with weight. However trying anything heavier would have been a mistake. Very happy considering I squatted 275 on 10/20/07 for the CFT!

No squat rack (or bars) at the lodge in Tahoe, soooo.......

Snagged CFNEE's WOD
Squats: 80 - 64 - 48 - 32 - 24 - 12
16kg KB swings: 40 - 32 - 24 - 16 - 12 - 6
Pullups: 20 - 16 - 12 - 8 - 6 - 3

Did the pullups on the interior lodge roof beam again... more strange looks (seriously, people... it's just a guy doing pullups, you're the stupid hotel that doesn't have a pullup bar in the gym!)

Warm up was 6 hours of snowboarding, so I blame that (and the fact that i'm a fattie on vacation) for the slow time.

34:04

26/m/165
5x205
3x205
3x225
3x225
1x235
1x245
1x255
1x265
1x275

39/m/201#/6'1"/565CFT

3 x CFWU (15reps / -70# pu/dips/ sans OHS)
No WOD: right knee still on RICE

24/m/170

5-135
3-185
3-225
3-245
1-265
1-275(not low enough)
1-275
1-285
1-300(i don't think it was quite low enough, probably more a 3/4 squat, but i am going to count it)(pr)

The last time i did heavy squats, i was trying to work on form. Well, turns out the form wasn't quite correct that i was trying to work towards, so it actually hindered the amount of weight i was able to push. Did more research and tonight bad form was corrected some, and the amount of weight shows. Previously, my feet were way too close together, spreading them out some and trying to fix a couple other things really helped. the amount of information available on this site is fantastic. THANKS CROSSFIT!

5-135
3-185
3-225
3-245
1-255
1-265
1-275
1-225
1-225

PM workout
3200 M row
100 back ext
100 situps
5 mins on bike

185 x 5
200 x 3
215 x 3
225 x 3
240 x 1
250 x 1
260 x 1
270 x 1
280 x 1(f)

25/m/195
5-225
3-275
3-275
3-295
1-315
1-335
1-355
1-375
1-400
my legs feel like jello

made up angie- 15:30 (pr)
did angie 2 weeks ago for fun, 17:36.
5:30 pullups
9:45 pushups
13:15 situps
15:30 squats
much room for improvement on all sets