Weeeee! I LOVE front squats! Well, really, any squats...

Dang. I do rest days really well.

I almost made it.

Gonna combine this with something painful. Not sure what yet.

I always get caught by the dang spam wall.
WTF?!

Trying to understand this rep thing...basically, we do ten front squats total? Or am I stupid?

I was hoping for some heavy lifting... kinda surprised by this though. Like these better than back squats though.

Cassandra: Yes, but do a big weight, and you can up the weight as you go. I approach this WOD almost like maxing. But maybe I'm not correction... corrections welcome and wanted!

http://board.crossfit.com/showthread.php?t=20737
found that on the FAQ board.....

Leslie and Shannon -- thanks!

Alright! Who is excited for this one? ME! I am going to tax these muscles! question though, do you guys do the official warmup before every WOD?

Boy I sure needed a rest day this time around. Front squats, eh? Bring it on...

I do a modified version. Usually because I can't get to the pull up/dip thing....so I do what I can. But yes, I do the CFWU before every WOD.

WooHoo Andy! I can't wait for part three! That was fun to watch. I was cheering for you big time. Just remember, I know Pat has never competed against his daughter in a workout. I think Pat is like 18yo or something like that :-)

I still haven't tried that workout... I need to step up.

ROTOR_HEAD here is something painful for you if your up for it. It is taken from the navyseals.com crossfit WOD

Max Rounds in 15 minutes of:
20 Push ups
10 Thrusters (65lbs)
10 Kettlebell Swings (50lbs)
20 Box Jumps (20" box)

Run 1 mile (you have 15 minutes to run and recover)

Max Rounds in 15 minutes of:
20 Push ups
10 Thrusters (65lbs)
10 Kettlebell Swings (50lbs)
20 Box Jumps (20" box)

Workout Description:
Do as many rounds as you can in the first 15 minutes. Give yourself 15 minutes for the 1 mile run. The time not spent running can be used to recover. After you run and recover, beat the number you did in your first go around. Post the number of rounds for the first and second 15 minute efforts.

I do the CFWU every time - using the Gravitron for the pullups/dips. (I'm in week 4)

Anybody watching American Gladiators tonight? Seems like CF would be perfect training for that show. It would be interesting to see how some of the elite crossfitters would do.

#16 AL I was watching (and laughing) thinking the exact same thing. That show seemed a lot less funny back when I was 10.

I've been looking forward to the new series premier ever since I heard they were bringing it back. Funny you should mention it though, because I was just telling my friend the same thing about Crossfitters and they're probable ease with the events. Especially the Eliminator.

Where's Coach? I don't believe I've ever seen a Cert pic without him.

We're actually already watching NBC, waiting for it to come on! Although I want to see the I Love New York Reunion and the Chris Rock special on Comedy Central... decisions, decisions!

Yeah, I don't know about you guys but I would paint that picture behind them on my babies wall. I might even teach them to draw it so on their first day of school they makes the right kind of friends.

Someone pointed out last time we front squated that we should go for max depth, to train for receiving the snatch on these, even if it sacrifices poundage. Is that the consensus?

I would say go for it. Backing off on the pounds, if for the purpose of improving the snatch, would be worth doing.

Andy - you're so much fun to watch! Was really rooting for you in both vids. Looking forward to Part 3 against Pat.

McCarthy - thanks for the WOD idea from Seals. Looks like a killer and a great one for an upcoming Challenge we have here.

I think we should make a CF Gladiators, not the games, but with stuff like that where we have to climb pyramids against greg and brandon etc. That would be awesome. And who doesn't want to at least give the eliminator a try. We could build our own

Awesome. Glad today was a rest day. One more session with the foamroller tonight and I'll be ready.

Fellow teachers, back to school tomorrow. It's been a nice long break, hasn't it?

#19

i wondered the same thing, especially since i just registered for my first cert., in part because i want the chance to meet Coach Glassman. i certainly hope he's planning on making it to Virginia Beach in March...

For some reason have a difficult time maintaning correct "S" curve squat form when doing front squats. Any suggestions?

I meant max depth on these to train to receive the CLEAN, not snatch.

Seriously, I am excited to see that new American gladiators, I was telling my co workers that cross fit would get me in shape for that. I love the way they look at me as I am doin all the excercise in the gym, they call it the "Monkey Man Workout" LOL

Will, push your elbows up- that's what Coach Kevin at HEL says. When I get to the bottom, I round my back. Pushing my elbows back tucks my back into the S again. And maybe back off a few pounds to focus on form?

Seriously whats with trying to be the first poster? is this some sort of triumph or something? I don't get it.

I have done back squats for years but never tried the front squat. What does the front squat do that the back squat does not?

Are weights belts allowed?

#32, Try it, you'll find out shortly there after.
Let us know what you think/feel.
Pro

I am now officially a CrossFitter! Good to see you Cassandra! ;)

p.s. tomorrow kicks it all off right! :)

Yay KellSell! Good to see ya on here! Have fun with these workouts!

what is the rest time between sets on the front squat?

are there any climbers out there using crossfit?

After watching Japan's Ninja Warrior, American Gladiators makes me embarrassed of our talent pool which apparently has been contaminated with out of shape contestants and steriods for the sole purpose of doing the whole stack on the pec dec machine. Hulk Hogan on the other hand gives the show tons of "street cred"!

CrossFit Games should definitely include some sort of obstacle course. With the CrossFit Games' three events currently only focussing on fitness/strength, something that tests athleticism is needed to complete the package. After all, how functional is all that fitness if it can't be applied to controlling and moving our body in, around, over, and through various obstacles.

What Would Coach Do?

happy new year, all!

5 rounds:
20 hang power snatch bar
10 alternating arms press-from-squat to OHS 16kg KB
t=18:07

that KB thing is going into a squat with the KB racked, press it overhead, up and down as an OHS, lower it and switch hands in the squat. Repeat. 10 alternating makes 5 each arm.

Jeremy #38,39: Rest is whatever you choose. 2-3min rest between max efforts is fairly standard. Could go shorter or longer depending how you're feeling.

And yeah, climbers use CF. There have been some mentions, particularly a journal article in recent months on nutrition by a climber-crossfitter who pioneered a new route on El Capitan in Yosemite earlier this year. I'm not a climber yet, but it all sounded damned impressive. Hope that helps.

27/M/5'10"/173

135
155
175
195 x 7

after 17 day break

I love squats, but I no longer have the full range of motion I used to have. I started crossfitting almost 1 year ago, and have been happy with the selection of excercise that I am forced to perform. My problem is that I busted my ankle real bad several years before that, and every since then I don't have full range of motion (can't pull toes up) which makes tough just getting to 90. If I widen my base I can get lower, but full squat is not happening; once I get close to 90, my hip starts compensating for ankle and turns my leg outwards.

My question: Do I want to widen my stance to get as low as possible, and adjust my form that way OR do I want go as far as my ankle will allow me to with normal stance and strict form before my leg starts turn outward?

Need work on running...
ran 2.5 miles as warm up
5x115 power snatch
5x185 front squat

freddy thanks for rooting for andy on that one.... and i thought you had my back... oh well at least i still have the pullup monkey to back me up. Oh and by the way im 21 not 18 but for some reason i think you knew that...

oh and by the way is that Castros funny little smile poking out the back right of that picture or is it some sort of crossfit leprechaun?

So "Me Me Me" posted this link to a "Crossfit: Drink the Kool-Aid" t-shirt yesterday, and I thought it was so hilarious that I actually went and made an image out of it, if anyone wants a t-shirt with the actual Kool-Aid dude holding a kettle bell on it (or a sweatshirt...or a maternity shirt for that matter...I went a bit overboard):

http://www.cafepress.com/onpost/3826319

I think I've discovered a new way to spend my rest days... making Crossfit t-shirts... I'm taking requests for the next rest day. ;)

Oh, also, another quick request for anyone working out at Kirtland AFB in Albuquerque who's interested in a workout partner. Let me know.

That T is friggen bad ass!

35/M/182cm/92kg

50-60-65-70-75-72,5-75-77,5-80-70kgs

Good leg work-out for day 1.

Streched then warm-up,45x15,95x10,115x5.
Posted as Rx-ed
1=135, 2=155, 3=175, 4=185, 5=195 (shallow, unsteady), 6=195 (better, widened feet, belted), 7=205, 8=205 (difficult), 9=210 (shallow, leaned forward), 10=210 (better, deeper, most likely near max)

stuck with 190k for most sets
210 for last 2
then 140k for 3 deeper sets of 8

3 x 6 high pull
3 x 6 barbell curls

celeste, just make sure you're not infringing on anyone's copyrights!

Bingo-
I had thought I had missed it before, but now I can wish it to you on the correct day-

HAPPY BIRTHDAY!

Kiss your wyphe, hug your kids, eat cake, drink wine, and enjoy Your day.

Kate

Lots of birthdays this month! I know a pleth or caps, being one myself (don't forget J roCk's b-day on friday!)

HAPPY BIRTHDAY BINGO!!

Like Kate said, make sure you drink your wyphe, eat you kids, hug your cake, kiss your wine...
(hey, it's early)

Another day older and another day stronger in body, mind and spirit..enjoy it Bingo!

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

Is there a "rough" starting point for someone not as familiar with front squats? Meaning, what percentage of the back squat is a good estimate for the max on the front squat? I'm going to take a SWAG and say 75%, that should help plan the workout. Any thought from the more experienced?

Thanks in advance.

34/M/170

45/95/135/185/225/245/265/280/295(PR)/225

Mac - you should be warming up with a few sets of 5 and 3 before you go for the 1 rep. This should give you a good indication.

CFWU X 3
Time 17min 17sec

55,60,65,70,75,80,85,90,95,100 lbs
Time 20min 26 sec

Total Time 37 min 43 sec

Charles - Thanks! That was more or less understood, I'm still trying to gauge what the top side will look like so that I can manage/get the most out of the first few 1 rep sets.

Wahoo Cat - Got a friend in the same boat you used to be in. If you've got a little extra bandwidth (time) to help me motivate/educate/encourage her, email me and I'll pass the contact info.

Anyone else wants to help, please let me know - it'll be virtual help, as I'm in the same state as this person, but Texas is a big state ....

Thanks!

Did a "Baby Bear" yesterday, 3 rds, 5 reps with 95 lbs, movements felt strong, but should probably have some affect on today's lift. Ohh well.

135,145,155,175,195,195,205,205,225 (pr), 225

#38 Jeremy: Rob Miller.

#46 Patrick Barber: hehehe I noticed the same thing. cute

HAPPY BIRTHDAY BINGO!!

25/m/185/5'9"

why so many repetitions????

115-135-155-165-185-190-200-210-220-225(PR!)

viva la revolution!

#59 Mac

Hey Mac. You are trying to gauge what the top side will look like...are you asking about what weight you should use? I don't mean to sound cold or callase, but if you are asking about weight, then I heard some very wise advice on the matter, which was "If you don't have a damn good idea what you can do for a heavy triple" working up to a one rep max "then you don't need to be doing this yet".
- Coach Glassman said that. If you don't have a good idea where you are in terms of a 5, 3 and 1 reps max, then skip this WOD and maybe make todays focus on figuring out some of those numbers safely.
I have to say to, if form is not held strict, and you (and I say you in a general way meaning everyone) try and go into this blind and just slam up as much weight as you can, you could end up in a lot of pain, short and long term. This comes from someone who did things the wrong way for along time and ended up with three back surgeries, ending with L4 L5 fused, 6 months of temporary paralysis in my right leg and to this day have tear jerking sciatica. I'm 32. I don't say this to scare anyone, I say this to emphasize caution and to remind that above all:
Safety First.

I don't know if the answer you seek is anywhere in there. If it is, I hope I helped. If it isn't, then would you be a little more specific so the community can help you out with this.

~J~

33/M/200

155,175,195,205,215,215,225,225,235,235

25/5'9"/129

50-55-60-62-64(f)-64(f)-60-62-60-60 kg

27/6'6"/200 lb

75-85-90-100-105-110-115-120(f)-120(f)-110 kg

Congrats to all the monsters in here pounding out anything over 200.

110-120-125-125-130(PR)-120-120-120-120
Then, to top it off, 90x5

44 yom and 283#'s

FS 10x1: 295/315/315/315/325/325/325/325/325/325 then 8X's Row 60"/Rest 60" keeping watts over 300.

Love those front squats.

Do crossfitters have a preferred presidential candidate?

Good start back after 18-days off for mid-tour leave and the birth of my son. Went easy and warmed into it.

225-225-275-275-275-295-295-315-315-315 lbs

Heading back to Afghanistan to link-up with my CrossFit buddies in the 173rd Airborne Brigade, but under 80-days to go until I return home (12-months down, a little less than three more to go).

M/30/5'7/182
135/155/175/185/195/205/215/220/225/225
All after 205 was a personal record.

27/m/224lbs

135-155-175-195-205-225-245-275-295-315lbs

26/f/143/5'9

WOD as rx'd:
55-65-75-85-95-100-105-115-120-125

M/40/5'11"/195

135-145-155-155-155-155-155-155-165-170 lbs

F/37/5'6"/140

CFWU & 1.2mi run

26/M/165/5'6"

WOD as rx'd:

115-135-165-185-205-225-255(FAILx2)-225-225-225-225

limited amounts of weights. legs still sore from the other day.

I'm loving the weekend with Andy Hendel vids. He seems like a top bloke and the facility is HUGE!

WEB - Congrats on the baby!! Be safe and come home. My best to you and all your comrades.

M/6'2/195

CFWU - 3 Rounds of 10

Front Squats:
1-115, 2-125, 3-135, 4-145, 5-155, 6-165, 7-175, 8-175, 9-180, 10-185.

Probably could have gone heavier, but better safe than sorry.

27/M/190/6'
205x8
225x2

M/39/185

I thought I did okay today, until I saw how many folks were topping 200 lbs, and 300 lbs in some cases.

135
155
175
185
185
175 x 5

More better faster

30/M/190

Great I thought this was back squats, just realized it was front squats. Real nice. Oh well

Here are my loads:

275
315
335
335
335
355
355
355
375
380 - PR

john

My arms kill after front squats. I am assuming I am doing something wrong?!? I am going to hit up the video & faq section before I do this one.

Anyone else have arm issues from a front squat?

Playing Catch up:
Yesterday was a rest day so I performed
10 Push-ups every minute for an hour, all strict form. Not sure why I did it or if there is any benefit to that format, but at the end of an hour I performed 600 strict form push ups.

170
175
180
185
195
200
205
210
215
220(pr)

Today marks my first full year of doing crossfit. I have completed 210 crossfit workouts in this time frame, and have improved miraculously in almost every workout area.

Hoping to make it 2 years!!

95-115-135-145-155-175-185-205-215-205

49m/5'10"/225
cfwu x 3 rounds
Backed up a couple days and did CFT
shoulder press 185 (shoulder problems)
squat 440
deadlift 380
total = 1005 (first time over 1000)
finished with a 1 mile run 7:20

27/M/211

135x6
185x3
225x2
275x1 -leaned forward
275xF
275x1 -leaned forward
concentrated on looking up and widened stance
285x1 -good
295x1 -almost lost it
275x1
225x3

finished with deadlift 225x15,275x12,275x8

195lbs 29yom
95,115,135,155,175,185(F),155,175(F),155,165
Not as good as last time but I as recovering from two broken ribs.

HERO WODs
Does anybody have any ideas for an alternative to wearing the 20lbs Vest if you don't have one? I've worn a large back pack with the weight in, but was looking for a better alternative. Anybody have any ideas on how to make or buy an alternative to body armour?

36/m/155

Nasty Girls
3 Rounds of
50 squats
28 pull ups
28 dips
10 cleans (95#)

16:23

Front Squats

95
115
135
145
155
165
175
180 x 3

185-195-205-215(pr)-225(f)-205-225(pr)-205-205-205

Age=28
BW=187

235x3
255x2
275x1x8

How do you go from 10 sets of 305 across to 275 in less than 4 months? Not good. So glad the holidays are finally over and I can get back to my regular routine.

Only need 8 more sponsors to cover our operating expenses. Thanks for your support.
http://stevesclub.typepad.com/

As Rx'd

155-175-185-195-195-195-200-200-200-200(f)

200 is a PR. In Sept 07, my max 1 rep was 155lbs.

M34/87kg

CFWUx3
20kgx10

50kg
60kg
70kg
80kg
85kg
80kg
80kg
80kg
80kg
80kg

#82 Marty

YOU DID TO GREAT! That is why we go for a PERSONAL BEST, not first place. If YOU believe YOU did a good job, then give yourself a pat on the back for the effort YOU put forth. Don't worry about what anyone else did in a comparitive nature. You saying is appropriate and is something that I keep in mind myself:
There is always someone who can do "MORE"
There is always somsone who can do "BETTER"
There is always someone who can do "FASTER"
With that said..Great job!

#86 Bill Stock
Happy Anniversary Bill! One day, one WOD at a time, and two years will be at your door!

~J~

F/44/5'/112#

Beltless barefoot ATA front squats:

155x1x1
160x4x1
165x3x1
170x2x1
135x1x5

Body armor is cool dude, you can actually run and workout through the bad parts of town and not worry (as much) J/K.
I've put weights in my camelback before.

3xcfwu - pu's

as rx'd
155,185,195,205,215,220,225,235,255f,255

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

Only my second time doing front squats and the first time with a rack. I had to cut it a little short due to time constraints, so I only did 8.

135-155-175-185-195-200-200-195

My wrists gave me more trouble than anything and my form started to suffer quite a bit at 200.

Happy Birthday, Bingo! I know mostly just first year CFers, and if you are what we have to look forward to, right on! May the PRs of last year be blasted through this year!

And JRock, great point- we are competeing with ourselves, which is a really awesome feature of CrossFit.

I'm doing Badger tonight, and maybe hit these squats afterward. Good luck, everybody!

27 / female / 74" / 173 lbs

35/m/70/170
400m jog+ Amundson 5x45 front squat, 5x45 OHS wu
95,135,145,155,165,175(5rmax),185 bailed forward, 185 made, 195 bailed, 195 bailed.
21-15-9 32lb 1 arm kettlebell presses
400m jg cd

Hey, does anyone have any tips for spreading crossfit say, around a college campus. I'm not having to much trouble with it I get maybe a new person asking me about it everytime I'm in the gym, I just want so tips if anyones got any.

Oh yeah! New PR at 200!

85#'s
95
115
135
155(PR)
175
195
205
215
205(New PR)

70# increase! Whoohoo, thanks to finally learning the correct form. I'll just say I got stronger...

Leslie Ap~

Badger and THEN front squats?

Oh I love the primal and animalistic nature of CROSSFITASAURUSES!

Get it!

~J~

Front Squats 1-1-1-1-1-1-1-1-1-1

Crossfit warm up
then
2 sets front squats w/45lbs
then
95,135,135,155,185,205,225,245,265,275 (kept form on all reps)
then
100situps on ab ball

225x3

245x1
265x1
285x1 PR by 20lbs
285x1
285x1
285x1
285x1
ran out of time...225x5

33/M/185

205/225/225/225/265f/225/225/225/235/235/235

Great video!

15bw OHS @ 195 weigh in? Bloody hell! Amazing! Something to work towards!

Great job Andy! I don't think that NC is all that far from me here in VB....
Hmmmmmmmmmmmm...

Happy Birthday, Bingo!

I feel like you are the "house father" for the CF Main posting board. Thanks for your example of patience and wisdom. I always look forward to your posts! I hope this year will be your best in every aspect of life!

115
135
140
145
150
155
160
165
170
175 Little shaky but got it in

Livestrong!

bw 170

225x1x2
230x1x4
235x1x4

#65 - J Rock -

Agree totally with what Coach said, he said it at the Cert last month I attended, and I agree 100%. I have done the Front squats before, I guess I did not phrased my question properly.

An example:

The thought out there is that one must/should be able to do 20 pullups before one can do a muscle up...with that same line of thought, what is the percentage of backsquat weight that is typical for a front squat? I would imagine there is some correlation. I know that I am not as strong in the front squat as I am in the back squat.

To that end, I have not done a 1 rep max of Front Squat yet, however I have with the BS.

I would like to use tomorrow to get close to what it is, and I one never tries, one will never know! Right?! But, I certainly would not try to find out the first time I ever racked a bar in the Front Squat position.

My plan will be to warm up with the CFWU (15 reps) x 3 as I always do. I will then move to the WOD, warming up with the bar x5 (two sets) and then to a 95lbs bar (x3). From there I will begin my WOD. I would like to hitting my 1rep MAX around 7 or so...by slowly creeping into it (I will probabably move up in 10lb increments). As coach said, Form first, Repetitively, THEN Intensity! At any time if form starts to go, I will take that exceeding my one rep max and work with less until complete. No body ever got hurt doing a Front Squat, I'm sure many have been hurt doing a Front Squat INCORRECTLY. I will approach this with respect and judiciously add weight.

To that end, I was just looking for a little comparison of BS to FS abilities among the athletes posting today. I know that I can go DEEP on a BS at 225 with strict form. I would imagine that I will only get to ~175 or 185 on this exercise with strict form. If I get to 135 and that's it, no problem, room to improve. I was only looking for a little help on a potentially ROUGH idea of what I could POSSIBLY expect on FS based on percentages of BS, using the experience in the forum...

Does any of that make sense? :)

I hope this clears it up.

To be sure that no meaning was lost, I am extremely grateful to the two posters that have answered my questions. Thank you both for you time, and again, thanks in advance for any advice that may come after this post.

TNW - BINGO - Happy Birthday!

All I had available was 65lbs, so I did 5 sets of 12 reps. Better than nothing..

185/205/225/245/250pr/225/205/195/205*

* felt like a good comfortable weight

justin 33/m/212
95x3, 115x3, 135x2, 155x2, 175x2,
185x1, 195x1, 205x1, 215x1, 205x1

scott 33/m/155
95x3, 115x2, 135x1, 155x1, 175x1,
185x1, 195x1, 205x1, 225 F, 185x1

28/m/225
is it cool to do another workout on top of this one?.....im not saying that it will be easy, but i would like to do more then just this.....however, i don't want to do a workout on top of this one and end up doing roughly that same thing tomorrow when the WOD is posted....anyone have any suggestions?

so this was my first experience with the front squat (2nd week on cf, woohoo), and I had a question about form. I had to stop adding weight at 195 because my wrists were screaming at me. am I doing something wrong? I tried to copy the demo vid as best I could, even did a few warmup sets with just the bar.

thanks.

#112 Mac

Mac, don't worry about the % BS to FS. Again, I don't mean AT ALL to come across rude or cold, but pick up the bar and have at it. Concentrate on DOING, and less focus on what you or anyone else THINKS you SHOULD be able to do. This is the first time that you have done this WOD, therefore once you have dug in and accomplished it, it will be the best that you have ever done at it (having never done it before). Gives you a great baseline and will help you discover areas of strength and weakness. Regardless what is on either of those lists, congradulate yourself , breath in, breathe out and move on.

~J~

Pre: CFWUx2

Front Squat 1 x 10, first time going for 1RM:

105-115-135-145-155-160-165-170(PR)-175(f)-175(f)

Post: L pull-ups + negatives x 5, kipping practice

Almost got bodyweight. I hate mirrors! They're omnipresent at my globogym. I try to look up but I always forget, check my form, lose my concentration and fail the lift. Grrr. I wonder if they'd kick me out for hanging a sheet in front of the mirror so I can focus.

In other news, I saw at least three people doing swings with either plates or dumbbells this morning. Most of them weren't going all the way overhead, but one was close. It's nice to see some more functional movements to balance against the 'bicep curls in the squat cage' crowd.

40/M/175

No spotter or bumpers, so I used a Smith Machine.

135, 155, 185, 205, 225, 235, 245, 255 (PR), 265(f), 225x3.

The failure on 265 was almost a real mess, even on the Smith, so I dropped back to 225...

Happy Birthday, Bingo.

Steve,
I decided I want to sponsor an athlete. I e-mailed you last week but have a few questions.

Great program to keep kids out of trouble and focused on good things.

This morning at 0500 (back to my routine, thank God):

W/U x 3 rounds:
200 singles w/ jump rope (only missed once)
10 BE
4 L-pull ups
10 sit ups

45 x 5
65 x 1
75 x 1
85 x 1
95 x 1
105 x 1
115 x 1
115 x 1
95 x 1
95 x 1

Didn't reach my max, but form was great, which I'm happy with. I did pull ups, coming down slowly on each, between each set of front squats.

Life is good!

Many thanks to those who have sent birthday wishes my way.

It is most gratifying to see so much help being offered here this morning. There's really not much for me to add other than to encourage all newcomers to look at the FAQ first, liberally use the search function, and if necessary, then ask here.

115, 135, 155, 155, 165, 175, 185, 195, 195, 205.

My first time doing front squats!
On the later reps, the load was actually too heavy for me, and I don’t think my hips passed my patella. I should have dropped back.
I also had a lot of trouble with my left wrist feeling like it was bent too far back - I think the bar wasn't high enough on my shoulders or something or something - any suggestions?

M 22 160

95/115/125/155/165/175/185/195/205/215

my wrist were loving this exercise.

M/22/6'1"/185

Front Squat WOD as RX'd
225, 245, 255, 265, 275, 285, 295(F), 285 x4

Legs are really tired from my snow shoeing camping trip through Bolton, Stowe, and Smugglers Notch (camping ontop of Stowe). But that didn't prevent me from attempting to PR this bad boy. I failed, but at least I know, tired, I can still have at it.

Made up Saturday's Tabata Something Else afterward

Pullups 105, lowest was 10
Pushps 160, held 20
Situps 120, held 15
Squats 160, held 20
Total: 545
Tried holding 12's on the pullups but dropped to 11 on round three and then 10's throughout the rest.

Enjoy your day everybody. I'm going to be taking the elevator thank you very much

CFWU- 5 pu's @ 30 assist
WOD- Front squat
5x45
55 Lbs.,65,70,75,75,80,80,85,85
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

28yom/6'4"/215#

185,205,215 PR,225 PR,225,225F,205x1x4

Yay for progress.

FS a2a 135 to 175 by 5, 180, 185, 190, 195f, 150, 150
between each FS the following:
skipping rope
one set of 18 each: pullups, pushups, situps, back extentions
10 t2b
db power snatch right then left: 60, 70 ,80

bwt:153

135/145/155/165/175/185/195/200/205/210

tabata mash-up: front squat at 95 lbs- 75
knees to elbows- 93

Warmup, unloaded bar, samson / squats

1. 135
2. 155
3. 185
4. 223
5. 223
6. 223
7. 228
8. 233(failed)
9. 201 - fighting a wicked forward lean. This is why I drop way down, to see what changes in my form.
10. 201 - felt much better.

Happy Birthday Bingo!

Have not posted for awhile. Did the 30 muscle ups 7'01". New PR by miles. Just tried to do one every 15 seconds. Could have done them in two's and three's but was worried about fatiguing early. Maybe next time. Now working on the Iron Cross. Today another first for me. Worked up to 80kg thats about 114% of my BW. Will beat that next time. Been eating in the zone for about 2 months now and the six pack has arrived! Just need a decent summer now to show it off.

Comment 122. Tim R. You need to have a massive shrug and hold that shrug it lets you get your elbows higher and takes the strain off the wrists.

22/m/170

2.5 mile run for warm-up.
First time doing front squats.

135, 155, 175, 185, 195, 205, 215, 185x3, 185x3, 185x3

Also, I used some rings I made last Friday and my friends and I were getting some wierd looks from other gym goers as we attempted muscle-ups.

20/m/6'1/160

Failed to clean 155# first time.

155/145/145/145/150/150/150/150/150/150

WU: Supplemental O-Lifting
45x5
65x5

WOD:
95, 105, 115, 125, 130(pr), 135(pr), 140(f), 130, 130, 135

28/m/210

did back squats . . . completely missed the "front" part of the WOD until now.

anyway:
225
245
255
265
275
285
295
300
305F
305F

Took my rest day today after playing touch football for 2 hours yesterday. My legs, butt, and back are all in serious need of a timeout. I'll be back at it tomorrow!

CFWUx1

135,185,215,235,245(fail),225,245(a little shallow),205,205,205,205

CFWUx1

135,185,215,235,245(fail),225,245(a little shallow),205,205,205,205

5min rope jumping + CFWUx2 (Oly bar ohs and floorwipers for situps)

WOD:

1. 55Kg
2. 65Kg
3. 75Kg
4. 80Kg
5. 85Kg
6. 90Kg
7. 95Kg
8-10. 100Kg

M/25/215/6'4"

CFWUx2

135/155/175/185/205/215/225/235/240/245

M 19 yrs 165 lbs

95,115,125,125,135,145,145,145,125,125

Colin (comment 131) - the shrug feels right, just making the motions - I think it'll help with the wrists. Thanks!

This is the first day I've done cross fit. I'm familiar with this exercise, but I tried to focus on form and technique rather than power.

45, 75, 95, 115, 135, 135, 155, 155, 155, 165

I noticed my form was deteriorating as I did more reps. That's something I'll keep focusing on.

42yo/189#

Warmed up with Tabata Something Else (345 reps). Must of been a good idea because I PR'd my front squat

220/230/240/240/240/240/250/250/260/265

I had 270 in me. I should have went for it. Caught my 265 on video. Super deep. I was stoked!

125-135-140-145-150-155-160 done at PD gym.. yucky metal plates

#47 celeste b: sweet shirt!

I love the Andy videos.

WOD as rxd:

135,175,185,205,225,235,245,255,265,275.

Felt good today. I had a little more in the tank but decided not to push it. It's nice to humble Munchkin after a long drought.

Practiced OHS post workout

135 x 10
135 x 15

My next goal is the BW OHS x 15

AWESOME weekend! Thanks to all who braved the "sunny" California weather to attend.
Robb

I have been doing crossfit for about 3 months now. Prior to crossfit I had been doing long distance cycling as well as circuit training. I have really enjoyed crossfit and have seen significant increases in strength. I have also enjoyed the forum and have learned alot from people like bingo, spider chick, jrock, etc. I have always been a "healthy" eater but have been trying the zone over the past several weeks. I do well with breakfast and snacks but have a hard time at lunch. Does anyone have suggestions for easy meals that don't have to be refrigerated,etc? I have seen zone perfect bars, etc. Have people tried those and how many "blocks" would one have. Thanks in advance, I really enjoy the crossfit community. Boyd

Warm up

3 Mile run

Pyramid push ups and rowers set up to 10 reps and back down

135, 185, 155, 155, 165, 165, 175, 175, 175, 185

Hm, OK, first WoD of the new year. I was a lazy ba$tard over the holidays and it's time to kick it back in gear. :)

Lets Roll!

http://www.angrydalty.com/crossfit.htm

Question for everyone. Does anyone ever look back at previous workouts and find that their posts from that day are no longer there? I looked back at the last front squat workout and didn't see my post, I wasn't 100% sure that I had posted it so I went back to other days where I was sure I posted my results and still couldn't find them.

M/33/173

As rxd
205,215,220,225,230,235,240 (ouch...strained a back muscle on the up stroke when I tilted my head back), 135,135,135

CFWU X 3

65/95/105/115/115/120/120/120/130/135 (PR)
Yay me!

What do you guys who do the WOD do for cardio? I couldn't find much guidance anywhere on the website. How often, how intense, for how long and what kind of cardio do you recommend while following the WOD program?

162,176,181,186,191,196,201,206,208.5 not low enough,208.5f
same max wt as last time but the depth was much deeper this time

Can't wait to get home and bang this one out and then watch the Tigers in the BCS championship! One thing I have a question on though, do most of you do just the WOD or do you normally do other things, excluding the CFWU?
Thanks!

32/M/163

As rx'd:
155-165-175-180-185-190(pr)-195(pr)-200(pr)-200-175

SkullCrush/Close Grip Bench (65#), Overhead lunge (45#), Burpee mashup in sets:
10, 10, 8, 8, 8, 5, 5, 5, 5

Mark
48 yom, 160 lbs
135,155,165,170,170,175,180,185,187,190

Depth was better. All ATA. Same weight as last time.

These felt pretty good today. Got a new PR and decided to step down a bit to have better form for the final reps - but probably dropped down a little too much.

185, 195, 205, 205, 215F, 215(PR), 195, 195, 195, 195

155, 165, 170, 170, 175, 180, 185, 190, 195 (f),195

Did the Burgener warm-up, than 10 squats with just 45lb bar, than, as R'xd, 155lb max.

24/M/218

As rx'd:
45/95/115/135/145/155/165/175/185/195

First time doing front squats ever, I think I could have gotten 205.

39/m/196 5'7"
CFWU x2
800 meter run
as Rx'd:
135, 155, 185, 205, 225, 245, 275, 225, 225, 225
finished off with 17 handstand push-ups.

Wow that felt good. been really lazy during the holidays so this was a good return WOD.

Patrick you know your the man. I sure as hell know it!

M/56/204/70"

Freddy C Strong work!

Front squat x 1

95,135,185,225,245,265(f),225,225,235,245

39/190

as rx'd

80 kilos
90
100
110
120
130
140 pr
146(321.2 lbs)F
146 pr
146

i am now the mother of a bouncing baby muscle driver 35 lb silver kettlebell. i promise to feed it and hold it and clean up after it and take it for walks with all the other little kettlebells.

and boyd, email me. i am so zoney it's spooky and have all sorts of coping mechanisms to get me through the world. i even ate the zone at Disneyland.

I'm a high school PE teacher, and I recently talked my principal into letting me teach a weightlifting/conditioning class next year. Does anyone have any ideas on how to incorporate CrossFit in a 11th/12th grade PE class? I read a blog about a month ago about an elementary class that does this, but it was a little too basic for high school level. Any ideas??

32/F/5'10"/155#

132
143
154
165
165
176f
170.5
170.5
173f
176 (just being stubborn with this one; I really wanted to get closer to my previous PR of 185lbs. Got it halfway up, then failed)

M/51/206/74"
CFWU x 1 then fs warm-up sets then - 125, 135, 145, 155, 165, 175, 185, 195f, 185, 185f
After - did 15 min's on treadmill at 15% incline, both running and walking.

32 192 m

Could have gone heavier, but wanted to focus on a full ROM and form. Shoulder yelled back at me for this one too. Hopefully in for an MRI today.

185
205
215
225
235
245
255
265
275
290

Great job everyone! I never like these walking up to them, but as soon as I grab the bar I get a terrific surge...and the horns come out!

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

32/m/210/6'5"

205
225
245
265 PR
275 PR
280 F - didn't recover long enough, knew I could get it
280 PR
280 F - no longer could get it
270
270

Beat my PR from last time we did this by 35 lbs. A rest day and some sleep can do wonders.

Allison you noticed the Castro leprechaun too! Whew.. glad to hear im not starting to imagine things. I was scared for a second there.

34/M/77kg

As Rx'd:

1. 105kg
2. 107.5kg
3-10. 110kg

total: 1092.5kg

46m200#
185-195-205-215-225-215-215-215-205-205

all good ROM, better than my last time doing this, and wiped after doing this.

#173, Jeff

Follow the link. It's off the journal page:

http://www.crossfit.com/journal/library/26_04_Highschool_PE.pdf

Front Squat KG - 100, 110, 120, 130, 140 (308 lbs)

#173 Jeff: You might check out the Crossfit kids site for that.

Jolie: What's wrong with metal plates, other than they aren't in pastels?? LOL

I'm substitute teaching PE in an elementary school today. I guess I'm a corrupting influence in a way. When the 5th and 6th graders didn't do their warmups right, I made 'em do burpees!

5'10 205
135
155
185
205
225
225 jeremy 245
225 245
225
225

#25.

I second that.

33/M/225

First attempt at 1RM for front squats, basically everything was a PR, I started Crossfit on Oct 1, since then my form for front squats has dramatically improved, no more crazy wrist pain.

205
225 x 4
230
235
240
245
250

#159 Pete

I don't know how long you have been doing Crossfit, but your question tells me either not long or not at all. Crossfit is an all encompassing workout plan. If you do the workouts you will get all the cardio you need. If you don't believe me scroll down the main page and find the workout named Helen. I'm pretty sure you will get all the cardio you need from this workout and others like it.

M/31/197

Wanted to go a day behind from the CF WOD, so subbed from CFNC (I'll post the FS WOD on this page tomorrow)
20 min AMRAMP
10 bw DL:10 pushups:10 24" box jumps

Got 10.5 rounds, pretty good effort. Avg 1:20 work/0:40 rest (2.2:1)

Post: home-made leftover roast beef on whole wheat with horseradish sauce.
Mmm, red meat...

Warm Up: Full XFIT WU 2x w Frog kip

Front Squats:

Warm Up Sets:
5x45; 5x65; 3x85

Work Sets:
1x 115
1x 125
1x 130
1x 135
1x 140
1x 145
1x 150 parallel
1x 150 deeper
1x 150 deep and easier
1x 155 Keith tricked me and put an extra 5 when I wasn't looking :) thanks.

Previous PR 130
New PR 155
25# improvement

Koley (M/30/165#)

155, 155, 155, 165, 165, 165, 170, 170, 170, 176

----

Tina (F/5'1"/155#)

105, 105, 110 (for the remaining sets)

#124 No Smith Machine! Buy Coach Rip's book at startingstrength.com

Bwt: 133

135
179
179
201
212
212
223

135x4 thinking about form

Only did 7 sets today, had to run to the car at my wifes work afterwards :)

Happy Birthday Bingo - you are a constant in the crossfit storm :) - I always scroll to look for your posts - and your words have kept me from spouting off about things I don't know.
Thanks

BW 130, CFWUx1, then sets of 10 of: DU, KtoE, 25# DB snatch r then l, 65#OHS, 25#TGU...trying to work on weaknesses.

125/130/135/140/145PR/150F/135/135/135/135/135F

Old PR 135, got this for multiple reps today...lost balance on 150. Depth was good, but once I have to move into the squat rack (no bumpers) I lose an inch or so.

really don't like these but got to 75kg strict full rom-quite pleased actually-then i saw alison-nyc-but it is more than i weigh so still sort of pleased.maybe.

#129.

Ironically, I have to do the exact same thing today to catch up myself. Good numbers, Eric; thanks for the push.

J-Rock, it seems like you all are located on the East Coast. Whereabouts? I am putting my resume back on the market to move the family elsewhere and I'd like some crossfitters nearby. I figure East or West.

After our first day back at work from holidays, this should be a blast. Did pt this morning and we did a full body class with lots of squats this should be interesting

29/M/5'10"/200

CFWUx2

First time doing front squats so I warmed up with bar unweighted x 3 then...

95/135/185/195/205/205/205/205/215/225

Went deep on each rep and worked on form. FELT GREAT!

Dustin

-> 135/150/165/175/185/195/205/210/215/220

"Cool Down" -> 50 FS 4 T w/95lbs: 2:09

C

36/m/155

3 rounds of
50 squats
28 pull ups
28 dips
10 cleans (95#)
16:23

front squats

95
115
135
145
155
165
175
180 x 3

Worked up to top lift of 200 lbs. Deep squat but difficult to keep elbows up at that weight. Pr.

Sorry Bob, i guess i've become a bumper snob

115
135
145
155
165
170
175
180
185
190

44/M/6'/185
10-135
3-145
1-155
1-165
1-175
1-185
1-190 ROM WAS NOT SO GOOD.
1-185
10-135

ALSO DID 3-20 FOOT ROPE CLIMBS ON A 1 INCH THICK ROPE. THIN ROPE IS MUCH HARDER! BOY!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Forgot to mention, also got caught up with tabata something else, total 353. First time with this one.

42yom / 148

135, 145, 155, 165, 175, 185, 190, 195, 200, 205(PR)

Great day. Everything after 185 was a new record. Could not believe I was able to do this after doing Painstorm 33 yesterday. No elbow or wrist issues. Flexibility has really gotten better.

Post - GHD Situps and L-Hang Pullups

does anyone know or have a link to the explanation for these types of workouts? like, the ones where you have these 1 rep sets. I think I remember reading something about them still being taxing on your muscles even with low reps but I have nothing on paper that I can find to back that up. any help is appreciated!

m/45/176
All ten sets of one reps = 225lbs
Clarksville, TN

24/M/158/6'1

135,160,185,195,200,205,215(F),205,210(PR),205

51/M/205

warmed up and then into it.

115/135/155/175/195/205/215/225/225/235

Squadron PT (Dodgeball interspersed with squats, running, lunges, pushups, burpees, etc)
FS 45x10, 135x5, 155x3
185, 195pr, 205pr, 215f, 205f, 185, 195, 195, 195, 205

Happy Birthday Bingo!

75/85/95/95/95/100/100(ugly, bar almost rolled out of fingertips)/100/105/105
PR by 25#, ouchy wrists
Happy Bday Bingo
Happy Mother's day Spiderchick

24/m/200
135
155
175
195
215
235
255
275 (f)
205
205
Then: 5 rounds of 10 GHD sit-ups + 100 rope skips

20/M/150/5'7''
Warmed up with 115 x5

135/145/175/185/185/185/185/185/185/185

CFWU no dips no pullups
45lbs hang snatch 2x3
WOD
115,135,155,175,185,195,205,215,220,225(PR)
Never pr'd before.

#207

I don't have any links for you, but just take a moment and think about it. You are going to work up to your 1RM within 10 lifts. Basically, you're starting "comfortable heavy" and working to "PR". This is taxing on the muscles (in a non-lactic acid sort of way) and even more taxing on your mental capacity to overcome your own neurological "Shut Down" mechanism. Pavel wrote about this in his "Power to the People" book.

135,185,195,205,215,225,235,245,265,285,300
In The Hole

Height 5'8"
weight 167

35/M/158

CFWU with extra pull-ups for kipping practice while waiting for squat cage.

110,130,150,170(PR),170,170,170,170

then had to reduce weight to retain form and ROM

150,150

M/22/215

AS RxD

135x 3 two sets for warm up
185, 205, 205, 205, 215, 215, 225, 225, 245, 265

Happy birthday Bingo.

First the Burgener program, then front squat. today a PR: 2x 100 kg with good form. Last time it was 1x 100 kg with bad form. The Burgener program is starting to pay off.
Have fun, Johan

Front Squats

1X135
1X155
1X175
1X185
1X190
1X190
0X200 (MISSED)
1X190
1X190
1X190
1X190
---------------------------
Compare to 070709

1X135
1X155
1X165
1X170
1X175
1X180
1X185
1X190
1X195
1X200

good stuff
pre:rom stuff and kb juggling
post:rest of cfwu and k2ex23

185,205,215,225,225,230,235,225,205x2,185x2

not as deep on the 230 and 235 but they were to the rx'd depth

felt good

#173

Go to mikesgym.org and look up coach Burgner he'll definately have so pointers for you.

M 51 69 185
Warmed up with rope, BE, pull ups, squats
WOD: worked up steadily from 135 to 205 (PR)
Followed by clean practice, 10 x 135

7 Jan = 70,75x5,77.5 kg

(prev max was 70kg)

28/m/187

135-155-165-175-180-185(PR)-185-185-175-155

measured BF% - 11.8, down 1.5 in two months

50% week, although this was probably closer to 75%. Good to focus on form.

85, 105, 115, 125, 125, 125, 125, 115, 115, 115.

Skipped the CFWU. Didn't do TSE until yesterday, and I'm want-to-cry-sore.
Warmed up with a bunch of reps x 45#, and a set of 10 at 135#.
205/225/245/265/275/285/
After the 285 my wrists didn't want to do front squat anymore, so I went back down to 225 and did 4 more concentrating on good form and getting as low as I could.

19 / F

1- 85
1- 95
1- 105
5 - 110
1- 105
1- 105

weights in pounds

188 davej: your post sound like what my hands look like.

my hand are not getting stronger. I rip them everytime I do pull-ups. I tore them up again today. :(

167/176/178.5/181/186/191/196/201/206/208.5(depth not as low) Elbows started to dropped early out of the bottom.
post: thruster practice - 21 reps 45#bar, 15 reps 65# 9 reps 95#

25y/o M 162lbs

Max today was 195 lbs
Failed on the 10th at 205 lbs, but was really close

Bigger news, Got my 1ST MUSCLE UP today. It was the the ugliest thing ever, absoultely hanus (sp?), but it was my first and I finally got it with the help from the trainer Caleb at CrossfitCHF in Maryville, TN. I was stoked and still am. Thank god it wasnt video taped. Now maybe I can string a few together.

BW: 80

90
100
105
110 (old PR)
115
120
125 (woohoo!)
125 (f)
120
120 (f)

Was using 4 minute rests, guess I could have done with a little longer.

cfwu
115# / 135 / 150 / 165 / 175 / 185 / 195 / 205 / 210(f) / 205

221,231,241,251,261,265,270,275,280(f),280(f)

bwt-160
ass to ankles

Active rest day for me... 45 min bike easy pace. Also did CFWUx2 with 10 consecutive pullups (PR!) and mini ring dips(and I mean mini)

32/m/204
1st day back after being sick...
135
145
155
165
175
185
185
195
205
215
225
240PR

I had it in me to do a couple extra so I went fro my PR and got it!

Look me up on myspace!

S

32/m/204
1st day back after being sick...
135
145
155
165
175
185
185
195
205
215
225
240PR

I had it in me to do a couple extra so I went fro my PR and got it!

Look me up on myspace!

S

1 x 135,155,175,185,195,205,215(pr),205,205. Parallel but not below. Thanks Coach and Jon Gilson for remnding us about good form. BW:170 Y/A:59

M/19/158

175
185
195
205
175
190
210
220f
185
200

105-105-115-115-115-115-115-125-125(fail)-115-125(fail)-115

CFWU x1

95-115-125-145-165-175-185-185-135-105
don't know if my form is right...wrists were killing so had to scale back

Bill Stock-
Happy CF anniversary!

Jake o-
Congrats on the muscle up!

WU-
walk 2 miles- 37 minutes (4 minutes slower than last time)
Front Squats-
WU- 45lb x 5
65 x 2, 75 x 2, 95 x 6

I had to wear sneaks today for the cushioning because of brand new heal cracks :-( and tipped forward too much with the 95 lbs on the way up, so kept it there to work on hips rising slower. Poundage was no issue.

Kate

24/f/125

1 185
2 185
3 195
4 195
5 195
6 185
7 185
8 185
9 185
10 185

41 Y.O.M. 188lbs
Front squats
185-225-235-235-245-245-255-255-265-275
then OHS practice
freddy c you were my inspiration today, thanks
for the advice,brudda

Did this one with my Son (He's 14 in May).

M/34/249
95 x 5
115
135
145
155
165
175
165
155
135
115

M/13/160
45 x 5
55
65
45 x 5
55
65
60
60
Sat out the last Two.

Started with the CFWU x 3 - broom squats and Ten minutes on Elliptical.
Finished with 18 minutes Interval Training on elliptical.

Left Shoulder (front/delt) is killing me. I watched the video and have no idea how to get my body (arms/shoulders) into the front squat position. Used to do these for Football and do them with crossed arms keeping the bar resting on the upper chest/shoulder - elbows staying forward. Not the ideal form according to the instruction video, but best I can do.

15/M/216

Here's the results from last time:
95-115-135-145-150-155-165-175-185-190

And this time...
115-125-155-165-175-185-195(pr)-205(pr)-215(pr)225(pr)

CROSSFIT ALWAYS WORKS!

The gym took out the squat rack and left only the Smith machine....grrr..

Warm-Up: Skipping w/ my new Buddy Lee rope. 10 min.

WOD: Front Squat

135x5 / 165 / 185 / 195 / 205 / 215 / 225 / 185 x3 / 135 x5

43/m/160
cfwu
1x105
1x115
1x115
1x135
1x145
1x175(4)
1x155
30-20-10 wall balls
30-20-10 box jumps

23/m/155lb
as Rxed:
115#, 125, 130, 135, 145, 155, 165, 170, 175, 180

27/m/200

I am at the point where I look forward to front squats now, I used to HATE them. I'm still not great at them but i shattered my PR from September.

95
135
185
205
215
225(PR)
235(PR!)
240(PR!!)
245F soooo close
225

Jogged 1.5 miles to cool down

Bk after a good week or so off.

Full ROM
70kg/75/77.5/80/82.5/82.5/85(form wobbly)/85(wobble at half way up)/82.5/82.5

No squat rack - real hassle doing squats off the bench press rack.

worked to 155 x1

26 yom 6'2" 155#

135-145-155-165-170-185-195 PR!-200 PR!-135-135

46/M/180
95x3
135x1
165x1
175x1
185x1
195x1PR
200x1PR
200x1
205x1PR
210x1PR

Jolie, LOL, I guess we all have our downfalls. Nice to see ya posting after reading about you in the Journal. I'm new here, but I gather you're one of the Crossfit icons. Thanks for all you do keepin people safe, and the wolves wary, even if not in my neighborhood.

good form throughout

235
245
255
265
270
275
280(PR)
285(f)
285(f)
245

M/37/185

205
185
205
215x5

Max 215

21yo/m/185#
135
155
175
195
205pr
215pr
225pr
235F
230F

95,115,135,135,145,145,155,155,165,165 (I think)
Thanks Kevin!

38M/175

70 degrees here in MD today, so I warmed up with a 20 mile road ride outside. Awesome to be out in the dead of winter and not be layered up like crazy. Once at home, I changed shoes and cranked out the WOD.

Stretched out again and then hit it.
2x5x95
125
135
145
155
165
175
185
195
205
stay safe all

95, 135, 185, 205, 215, 185x1x5

Warmup and frSq
95x5, 135x3

then,
185, 205, 215, 225, 225, 235, 235, 235, 245x1 barely.

Massage this morning definately weakened the stability in the legs and hips coming out of the hole.

Didn't count the amount of 1s for the WOD of the day before I went to bed last night. Got up at 5am this morning and after my standard cfwu x3 I stood bleary eyed scratching my head trying to remember how many there were!

I decided that were 7 because there are always 7 for this type of WOD right? Lessons learnt. Turns out that I did 11 reps anyway as I have a sum total of 73kilos in plates (which aren't enough) so I decided to crank out two reps on the last four sets.

60, 66, 73, 73(x2), 73(x2), 73(x2), 73(x2).

Finished with 100 pushups (60+40) as I didnt want my upper body to be lonely today.

BTW where people don't have a rack, how do you go about cleaning the big heavy weights. I was ok at 73k getting the bar of the ground safely but I think I would struggle to do the same at 90-100k. (my wife doesn't fancy the 5am thing so a spotter is out!) Grateful fir any insights.

Cheers

Barry

32/F/125

Thank goodness the holidays are finally over and the kids are back at school!

CFWU x 2
45x5, 55x5, 65x3, 75x3

95, 100, 105, 105x7

Looking forward to getting back on track!

225
230
235
240
225
225
225
225
225
235

It is quite humbling to see guys like OPT and Speal who are doing well over 1.5x BW.

Me: M/27/180/5'10"

Did speed work followed by 2.5 mile run, then FS
185
205
225
235
245
245
250
250
225
185
Full ROM

Spidey, call me if u need a babysitter :)

I SEE A LOT OF PR'S OUT THERE TODAY. THAT MEANS WE ARE ALL BECOMING THAT MUCH MORE BAD-ASS, WHICH IS THE ONLY GOAL THAT MATTERS.

Well, my entire body is sore from the pecs down after beginning crossfit with the "tabata something else" WOD, so instead of doing front squats today I did military press, because my shoulders were the only part of my body not filled with battery acid, results below:

Warmup:
-5 min stretch
-5 min jog
-17 reps (bar only)

1. 95 lbs
2. 105 lbs
3. 115 lbs
4. 125 lbs
5. 135 lbs
6. 145 lbs
7. 155 lbs
8. 165 lbs
9. 165 lbs
10. 165 lbs

37/M/220

1*185
1*205
1*225
1*245
1*275(f)
1*275(pr)
1*225
1*225
1*225
1*225

51yo/M/189/5'9" 7:30 AM

75/85/95/105/115/124/135/145/155/165

Felt good. Finally got racked position.

37/M/220

1x185
1x205
1x225
1x245
1x275(f)
1x275(pr)
1x225
1x225
1x225
1x225

29/M/178

I thought I read back squats. Oh well, I will do front squats next time.

200
245
245
250
260
265
265

The hardest part was cleaning them up. Then I made a makeshift stand after the 6th round. Still was hard to get the bar up but not as bad.

105,125,145,145,145,145,155,175,175,175

24/F/117
Usual warm up.

Back to working out after taking 3 days off. Been sick.

45/65/75/95/95/105/115/105/105/105

Did back squats instead of front.

Second week of CrossFit, and first time doing this lift. Loved it. The lifts felt great in my legs and back - not so much on my wrists and shoulders (ouch!). Half way through I had to give myself a little YBF treatment and push through it. Playing rock music loud as hell on the new iPod helped tremendously. I'm happy with my first attempt numbers, and I paid special attention to my form. I made sure my weight was even and I kept my back straight. I got full range of motion on every rep but the last one.

WU - 10 dips, 10 pushups, 10 decline situps, 10 shoulder presses, 5 pullups, 10 overhead squats (bar)

45 (bar) x 3
95 x 3
115
135
155
185
185
195
205
205 (form started to slip at the end, not quite full range of motion)

Post: Tabata 65 lb thrusters

Spent.

44/179

200
210
221
232
243
254
265
276
287 PR
293 F
293 PR

Ken C, thanks man for the heads up email earlier, you gave me something to shoot for. Worked in muscle ups and pisols between sets.

29/M/175

185
205
225
235
245
255
255
260
265
270(f, mental)

37/F/5'3"/124

CFWU x 2

8xbar, 5x65, 3x75
85,95,105,115,125,135,140(losing form, not low enough),135,125,130

I don't like FS ... my right clavicle sticks out a bit and the bar always hits it. Never injured it, just the way God made me.

Allison_NYC - tried again to email you. It must be getting caught in your filter. Could you please email me? Just a couple of questions for you.

Rushed this wod due to time constraints
90Kg - good
95Kg - little thorasic arch
95Kg - happy
100Kg - lean forward
100Kg - better
100Kg - in an effort to straighten up even more I somehow came onto my toes!!! Not good!

40 y/o M
75" 200#
Frontsquats 10 of 1
185/205/225/235/240/245(f)/225/230/235/240

been on the road, and what a better way to knock off the cobwebs
J

46 / 172

160-170-180-180-190-170-170-170-170-170

Done on a Smith Machine. It's all I have.

Feeling better but still weak/tired.

Made up Tabata something else:
Pull ups, asst 10-9-9-9-5-6-6-7
Push ups 12-13-12-12-12-12-12-12
Sit ups, ab mat style 11-10-10-10-10-10-10-9
Squats 20-20-18-15-17-16-16-17