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.

26 yom 6'2" 155#

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

worked to 155 x1

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

Total: 377 (prior 420)
Low: 41 (prior 48)

Pull ups were less asst than last time. Squats were the lowest scores I have ever had but I quickly faded at the gym today. Prob not worth dwelling on it. I will be back to me soon!

Erin

Hey whats up guys. So i'm going to finally start posting some numbers. I've been doing cross fit off and on for about 6 months. But consistent for the last two weeks.

Today i had to double up for missing "something tabata"

I ended up with 447 total reps on tabata

front squats

135
165
185
205
215
225
225
225
225
225

BW 167 M/23 5'9"

36/f/165
65,95,115,125,135,145(f),140,125,125,125
so 1rm= 140

Hey whats up guys. So i'm going to finally start posting some numbers. I've been doing cross fit off and on for about 6 months. But consistent for the last two weeks.

Today i had to double up for missing "something tabata"

I ended up with 447 total reps on tabata

front squats

135
165
185
205
215
225
225
225
225
225

BW 167 M/23 5'9"

First day back - ouch!

M/36/83kg

70,80,90,100,105,100,100,100,100

21/M/170

135x5 warm up

170
180
185
195
205
215
225
235(PR)
250(PR)
260(PR)

Jimmy
135
155
175
195
205
225
235
245
225
225

Allie
135
155
185
195
205
225
235
245F I nearly needed new shorts
245 Push through IT
225

WOD as Rx'ed
PR 300lbs. last two sets....

Very excited to now be fully recovered from a nasty flu virus.

Crossfit Char. looks like a good time, fired up to be attending the cert. in March.

27m 6'1 200
175
185
205
225
235
245
255f
255PR
260f
280f
I meant to do 260 on last set. oops.

185,205,225,245,255,255,255,255,245,255

To continue my all PR '08 I did a bw + 36kg pull up.

42yom 186lbs

FS 1-1-1-1-1-1-1-1-1-1
WU 65lbs x15,85x15,95x10,115x5
WOD: 135-145-150-155-165-170-175-180-185(PR)-175

Post WOD:
Kipping PU(15-14-12-10-10-10).
Dips (18-17-13-12).
DU Practice.

Mobility + Prehab

185,205,225,235,225,240,225,245,225,225 x 1

155, 165, 175, 185, 195, and then 205 on the last 5.

Coach, haven't seen Hand Stand Push Ups for a while?

40/m/195

last time:
170,175,180,185,190,195,205,205,205(f),205

this time:
155,175,185,195,200,205,215,225(pr),235(pr),250(pr)

89,94,104,114,124,134,144,149,150.5,153 - pb

last time got 139, was hoping for 144 and got 153 - thanks to AFT for his coaching today

first time doing front squats...kept good form and went DEEP!

CFWUx3

65-75-85-95-105-110-110-110-110-110

probably should've tried higher but still had some good burn...

175/M/24

185, 195, 205, 215, 225, 230, 235, 240, 240, 225

32/male/165

195/205/205/215/215/225/225/230/235/240

I asked this earlier but didn't get a response so I thought I would throw it out there one more time. Anyone else ever notice their posts from previous workouts missing?

Erin-

glad to hear you are feeling better. word of caution, take it slow. i ran into a friend at the market today who mentioned that quite a few people have this crap. he warned me you start to feel better then it comes back to bite you in the ass again...he said most people have had it for 3 weeks. sigh. i felt better this weekend and today woke up with swollen throat/glands again. glad it's only front squats!

jolie- damn 160? you bad ass. good work!

Bingo- happy birthday!

i'll hit up the front squats with eric after my clients this evening. hoping to break 125.

39/M/173

Warmup: jump rope, CFWUx3 (all pullups and dips full ROM, finally! Woohoo!)

95,100,105,110,115,120,125,130,130(f),125

24yom, 5'10, 190lbs

Legs still sore.

Front squats:

warmup: 45x5, 95x3, 95x3, 135x3, 185x2

work set singles: 225, 235, 245, 255 (slight PR), 250, 245, 240, 235, 230, 225

24/m/170

135/155/185/185/195/205/215/225/225/225

male/35yrs/190lbs

as rxd

275-295-315-315-315-315-315-315-335-335

#19

Coach was at the cert, but he did not make it into the picture. Great cert. I would highly recommend it to anyone looking to improve their understanding of CrossFit form and function.

Hey Amy! I sent an e-mail to your verizon address. Ask away :)

Congratulations Jake O. I'm jealous..

33/M/220
95 lbs
115
125
135
145
155
165
175
185
205

31/M/195

80
130
155
165
185
195
205
205
185
185

hang clean and jerk 155 1x4 tech work.
hang squat clean 175, 185, 195, 215 (fail, almost)
front squat 205 2x3

Hey sailorcrew, awesome lifts today. You too David Orr and Poi Dog! The over forty club is alive and well!

Hey ken c., I guess sailorcrew and I are gonna have to start paying you personal training fees for all the advice you been dishing out! I owe you an email.

36M/5'10"/166.5

As Rx: 135-155-175-185-205-225-235-255-260-260.

50# heavier than last time.

24yrs/M/186cm/92kg

running 32 min mid tempo

3 x slow pullups

Fron Squat
45,50,50,60,50,50,55,55,55,70 (kg)
...still learning...

leg extension
1, 10 x 60
2, 8 x 120
3, 5 x 200

144lbs/31yoa (was 30 yesterday, sob)

95x1
135x1
155x1
175x1
185x1
195x1
205x1
210x1
135x1
135x1

PR is 215 awhile back.

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round except for first, 18 pull ups. Front Squat 45lbs x 10 – 65lbs x 5 – 75lbs x 3.

Front Squat
95lbs x 1
135lbs x 1
155lbs x 1
175lbs x 1-1
180lbs x 1-1-1-1

All A2A. 3 minutes rest per set.
Foam roll after
Compared to 070909: +5lbs on last 4 sets.

I lost track on the way thorough but finished at 170.
Nice work Mark, thanks for throwing me into that email thread.

saggy, thanks for the warning on copyrights. :) i suppose i figured kraft foods was pretty unlikely to sue me for trademark dilution since there's not a huge similarity between sugary drinks and crazy exercise programs, but i should probably check with the crossfit folks too to see if they have a problem with me using their word mark. (ugh. i'm such a geek. guess what my day job is?) :)

front squats

185#,195#,205#,215#,225#,225#,225#,235#,235#,235#

had to be a PR but I couldn't find the last time I did this.

135
135
155
155
165
175
185
185
185
185

Allison, thanks. I'm at work now, so I'll email you later tonight.

M/48/150

Birthday WOD:
4 8HundredM runs(get it?!)

3:19/3:23/3:26/3:24

Many thanks, once again, for all of the well-wishes today. Carrot cake (not zonable in the least) for all...

CFWU

45
65
75
95
115
115
135
135
Depth was not at appropiate level beyond this point
145
145
155 (f)

28/m/225
used leg press instead.....have a bad history with squats....
1 x 500lbs x 10

also
25 pull-ups
50 DLs(135)
50 push-ups
50 floor wipes
50 mountain climbers
25 snatch/press(30lbs)
25 pull ups
16:57

Anthony (M/29/170)

Front Squats
45x5
95x1
135x1
185x1
225x1
275x1
300x1

These felt pretty good. I had a bit more in me, but my left hip is still tight and I don't want to muck it up before my tournament. Not sure what my PR is on these, it's been a long time!

Congrats on all the PR's everyone! Way to get some! I'll go after it later tonight.

I tried a little concontion called "Frannie" yesterday:

21 95# lb Thrusters
21 Pull ups
70 DU's
70 sit ups

15 Thrusters
15 Pullups
50 DU's
50 Sit ups

9 Thrusters
9 Pullups
30 DU's
30 Sit ups

15:46

In the words of Austin Powers, "Ouch, baby. Very ouch."

410#/set on squat machine. Have terrible form so just practiced with the bar.

26/m/5'10"/169

Front Squats
95,135,145,155,165,175,185,185,185(f),135

30 Muscle-ups (I have to use a slight jump to get me over the transition)
6::03

30 Muscle-ups with full jump
1::57

Mike is able to do a handful of unassisted muscle-ups, so we did a second set in which we utilized the jump as much as possible so we were competing for time on even ground.

M/30/208/5'11"

Front Squats:
135
165
185
165 (almost ripped uniform pants)
165
175
175
185
185
185

m/33/70/199

275
315pr
335pr
315x7x1

CFWU -pu's & dips because no assist machine at home.

3rd WOD in my life.
1st time doing front squats or working with weights in a very long time.

As rx'd. Very sore from doing tabata something else. Worked on stance, depth, and breathing

45,45,45,45,45,45,45,45,45,45

185,195,205,215,225,235,245,255,265-fail,225

cfwu x3
55
75
85
95
105
115
120 (parallel, not deep enough)
120 (still no low enough..grr)
115
115

These were frustrating for me. Felt it in my lower back - not sure why. Tried keep elbows high, but back seemed in awkward position.

33/M/5'9/163

How did you know this was my biggest weakness?

135
155
165
175
185
190(only parallel and heels came up)
190(deeper and heels down but lost lumbar curve)
175(form improved)
165(form, better still)

Oh well... next time I'll be shooting for 200 with solid form.

I hate Ronnie Boose of NSC...but I really love him...but only somtimes.

25m/170

135-145-165-175-185-195-205-215-215-215

cfwu
135
155
165
175
185
195
205
215
225
235

boyd

complete CFWU

135 - 175 - 175 - 195x6

5Km rowing in 22 minutes

47/m/215

185 - 225X1X9

worked up to

365

then

315x3

Achieving my Level 1 this weekend is a goal that would have been completely unimaginable last January. My gratitude to Coach Glassman, Nicole, David, NSC, Eric and all of the fantastic instructors, specialists and friends who shared their time, knowledge and CrossFit passion. I am forever changed. KC

135, 155, 185, 205, 215, 225, 205, 185, 185, 185

A few warm-ups first
165
185
205
225
235 (PR- I think)
235
225
225
225
225

1x235.245.255.265x2.270x2.255.235.245
255 was my old PR, and that was only down to the Dmax ball. These were A2A. First time in my VS shoes, which felt awesome to have such a solid base. Worlds of difference over running shoes, or even barefoot.

192#

1)135
2)185
3)225
4)245
5)265
6)275
7)285 (f)
8)275
9)275
10)275

a2a each one

Good one today. Run to gym.

185/225/265/265/275/275/285(PR)/285(ugly)/285(ugly)

Did some L-pullups after. Making my comeback.

25/f/139/5'7"

Subbed today's workout with the Tabata from a couple days ago. I modified it a little so I could do it in my garage:

10 intervals of push ups
11 intervals of sit-ups
11 intervals of squats

Lowest score for each:
Push Ups: 8
Sit-Ups: 8
Squats: 10

M/46/6'/220

CFWU x 3
Burgener Warm-up

135 x 2
205 x 8

P.S. Totals for each round as follows:

Push Ups: 121
Sit Ups: 107
Squats: 145

1-225
2-245
3-255
4-255
5-265
6-265
7-265
8-265
9-265
10-275

Hi guys-
I work out at the BlackBox
and am new to posting here - but figured better stop being chicken epsecially since I will be going to my first cert in March!

38/f/5'5/119

fs- 105, 105, 110, 110, 115(x5) 120(f) 120 (f)

I have been stuck at 115 for some time and that extra five lbs is a hump I can't get over-my coach says I am strong enough to do it but its that I am not lifting my elbows up high enough. Honestly to to me it just feels too heavy-any advice?
thx!

oh and celeste b.-any qs u have on copyright and trademark-feel free to ask me-that is MY day job :)

Can't wait to get better at these.
135,135,145,155,165,175,175,185,195,195 (form started to suffer on the last one)
After I ran a mile on the treadmill.

61/m/180/6'

500m row 144, cfwu x2, burgener w/u x3

WOD FS 10x1
95/100/110(pb)/115/120/125/130/135/140/140(pb)

post: 5x3 DL, 4x3 CJ, 4x3 Snatch

27/m/168

135, 145, 155, 165, 175, 180, 185, 180, 175, 175

20/M/195

My first day of Crossfit and I'm very excited!

"Official" Crossfit warmup

115-125-135-155-155-165-165-185-185-195

Don't often do front squats. Feeling good.

F/33/145/5'5"

WU
Jump rope - practiced du's
Sit-ups / push-ups
5 Rep max front squat
95lb X 5 X 4
Finished with
10 12k kettle swings
5 Jumping pull-ups
Max sets in 10 minutes
12 X
Thanks Ken and Angie

First time doing front squats so I stayed light to keep with good form.

m/21/6'1"/170

95-105-115-120-125-130-135-135-135-135

24/f/5'5"/140

Pre: CFWU x2, Front squats 5x45, 5x65, 3x75

WOD: 85 lbs.
105 lbs.
125 ...
135
145
145
145
145
155
145

Felt like legs were jello since yesterday. Looking forward to the next time we do this WOD, I think I can get a lot more with less muscle fatigue!! Still pretty happy with the weight, though.

changed it up a bit

Front squat:
5x135
3x185
1x205
1x185
1x185
1x185
1x185
1x185

Managed to get 205 up, but just barely. Took it down to try and nail form.

F/38/160/5'10"

Good night at the globo gym. Asked a couple of guys I've talked to before to spot me and ended up convincing them to switch from doing backsquats on the smith machine to the squat rack with me. I even coached them a little on their form. They were also interested in my lifting shoes. And just after my warmup I saw some high school kids doing pullups, only going halfway down, and while normally I just bite my tongue and keep walking, I couldn't help myself and suggested they try going to full extension. They laughed, said they couldn't do it, then did it. Of course I then showed off some kipping pu's (which are growing in number these days) and dips.

CFWU x 2
Didn't have my previous weight written down, and couldn't remember what I started with. I knew I had reached 165 though. I also had not taken the time to go through enough warmup sets, and took my time tonight.

warmup set - 65x5, 85x5, 105x3, 115x3, 115x3

135
140
145
150
155
160 (f) took off the headphones and recruited a spotter
160
165
170 (pr)
175

105-115-125-130PR-130-130-130-130-130-115

2 mile run
45x10

WOD
135-155-165-185-205-215-225-235-245-255

Stayed modrate, didn't go as heavey as I should of maybe. 255 felt better then all the other lifts, but still trying to play it smart.

Bone- Nice job.. with the PR, not the math.

Get some, Go again!

44/76"/193

CFWUx3

115x1
135x1x2
155x1x3
165 PR
175 PR
185 PR
195 PR

Used the squat rack without a mirror - one has a mirror, one doesn't at my gym - to confirm form I had someone watch my 185 rep - he said it looked good but also said he doesn't do squats much

cfwu run 1 mile

135 x 5
185 x 10

had to clean the bar to the front squat position.

30yom, 160#
2 mile run
Front squat: 165, 175, 185, 195, 200, 205, 210, 215, 220 (F), 220 (F), 200, 200, 200

Max strict pull ups: 24

M/40/6'3"/215
cfwu x 3
Burgener wu x 1
As Rx'd:
115,135,155,165x1x6,170
Worked more on form as this was first time doing "heavy" front squats.
8 x .5 mile intervals on treadmill. 1.0 incline and 8.0 mph.

CFWUx3
135, 175, 185, 225, 245, 255, 265, 275, 275(f), 245
Previous PR was 255
At Xtreme after work feeling good
34m 170lbs

m/43/190

Really have to work on form.....

115,135,145,155,165,175(f),165,165,175(f),165,165,165.....Guess I know where the failure point is!!!!

Jodi (F/29/106)
Mobility Drills
CFWUx1

Front Squats
45x1
65x1
85x1
105x1
115x1
125x1
135x1

Not bad! I don't recall ever doing a one rep max on these, I'm pretty sure this is a PR by 20 pounds. (Did 115 for 2 reps not long ago).

m/35/238
ran 800m on treadmill and did cfwu x 1.
95lbs. 2 sets of 10
135lbs. 1 set of 8
185,205,225,245,255,265,275,285,295 barely got, 300 thought I was gonna drop it but got it! This was only the 3rd time I've gone heavy with these. New pr today! Heaviest before was 275. Finished with wod from Navy Seals.com "Dianne". Deadlift 225 and hspu's 21-15-9 4:16. Did hspu's with bent knees feet hooked on a bar. All in all pretty happy with it. The hspu's are usually pretty tough for me.

135, 145, 145, 155, 155, 165, 165, 175, 175, 185 (PR)

warmup X 2:
Samson
10 pullup
10 dips
10 situps
12 KB swings

Front Squats 6 sets:
5 X 165 (bwt)

m/49/6'/185

135
185
185
205
225
225
245
225
225
135

95-115-135-155-165-175-185-195-205-135

I'm kinda old school and have always done fronts with arms crossed in front with elbows pointed straight. Tried them with hands bent back as shown in the demos for a change but really awkward and off balance. couldn't seem to get weight set on shoulders. any suggestions?

M/18/170/6'1

170x1 (BW)
185x1 old PR
205x1 (perfect form)
205x1 (good form)
205x1 (alright form)
205x1 (REALLY bad form)
200x1 (good form. amazing what taking only 5lbs of makes)
200x1
200x1
205x1(good form)

PR by 20 lbs

GLORY TO THE ONE ! ! Is 40:28-31

CFWU
135/3; 155/2; 165/2; 175/1; 185/1; 195/1
205/1 - Spotter Assist
205/1 - No assistance good rep
210/0/1
210/0/0
205/1 - Poor ROM
M/47/195/72"

46 198

135,185,215,240,255pr,265pr,230,230,230,230

265 was shaky barely able to rack
very happy with it however.

26yom/6'1"/205#

As Rx'd,

175
195
205
225
235
255
275
285
295
300 (f)

Marcus: 135/135/135155/155/165/175/185/185/165

Nick: 185/185/185/205/215/225/235/225/225/225(F)

Jennie 26 F 160# 5'9"
Front Squats
95-105-115-120-125-130-135-140-145-150

225,245,275,295,305,310,315,320,325,330f

135
145
155
175
185
195
195(f)
185
185
185

Warmup

135
155
185
205
tried 225, stopped there

135/145/155/165/175/185/205/215/225/245

now i know why/how I went heavy..I did BACK squats...lol
what a fool!

working sets at 155# and 165#, didn't push myself on this one, some soreness in my left knee

I did a 500 meter row and some 135lb front squats to warm up then started the wod,185, 205, 215, 225, 235, 245, 255, 265, 275, and then i failed on 185 it was kinda funny cause i went up onto my toes right when i got to the bottom. I wish i had o lifting shoes instead of bare feet...

34/M/6-01/185

205 205 215 215 215 215 215 220 220 225

Something about squatting....I just love it

30/m/208
CFWU

135x1
155x1
175x1
205x1
225x1
245x1
265x1
275x1
285xF
275x1

all full ROM...for any newbies one mistake I made when I first started X-fitting was counting my heavy squat that didn't even go to parallel..Go lighter and rebuild your squat with lighter weight and proper form..it's worth it.

27/F/5'5"/132

95 - 105 - 115(f) - 115(f) - 95 - 95 - 105(f) - 105(f) - 95(f-hit rack) - 95

First time trying for a 1RM with front squats - so it's a PR!

Gday, got a query for anyone that knows. Im outfitting my garage to be crossfit friendly, do i need all the weights on the bar to be rubber bumper plates or is at least 1 on each side safe ? Any word would be much appreciated.

warmed up with tabata something else
pull-12 12 10 10 8 8 7 6
push-15 15 15 15 13 11 9 10
situp-10 10 10 10 7 8 8 10
squat-18 15 16 15 15 14 13 16.5
total 370.5

front squat
225
275 (needed to go deeper, i was nervous and tired)
275
295
305
315
325
330
330
335
i used annie's stomp technique and it helped a ton! i think im also excited to head off to the level 2 seminar on wednesday

CFWU

55-60-65-70-75-80-85-105(F)a spotter added wrong-100(F)-90

My first trying this WOD. My wrists were killing me, but I was A2A. I'll keep practicing.

135x10
185x8
225x1
245x2
265x7

2x10 1 legged squats

Oh yeah - 36/F/5'8/155

Also, Allison - I know it's not really kosher to use gloves on pull-ups, but I was getting close to busting callouses so I used them today during my warm-up. It definitely helped out. I don't know if you could use them just long enough to let your hands heal?

Tom m/45/180

CFWU X 3

200, 210, 210, 220, 230, 235F, 230, 232.5F, 215, 215

m/47/185

front squats are way more technical/difficult than I imagined

115 (ok, seems easy)
155 (this was ugly, but I have a 40# gap in my weights...)
115 x6
155
155 (still leaning forward at the bottom)

As weak as these numbers appear, I am far from discouraged - this was a fun WOD and I would have attempted more if my form wasn't so sloppy at the bottom - I didn't feel it was worth pushing myselft until I had some technique

And my warm-up included an ugly but successful muscle-up - so all and all, I'm pretty stoked - thanks CF and thanks Marty for the rings!!!!

m/33/205
cfwux3
135x3
155x2
185,195,205,205,215,225,235(pr),240(pr),245(pr),250(f)buried in the hole!, 205x2

maxed at 240lbs

20f/175/5'6

95
115
125
135
145
155
165
185
195
195

Played around with crossfit in the past but never really did the right squat form.So today was the first day doing it the right way. I started light and when I hit 195 I noticed I wasn't going as low as instructed.

DJ- thanks for the help..you rock

I'd like to echo comments above: Congrats to everyone over 200# that's awesome. I'm gonna get there next time

CFWU x 3

Nate-
135/155/175/185/195(f)/195/195(f)/185/185/185/190/190
A2A on all reps. Got caught at the bottom on the two failures.

Mad at myself for getting stuck on 195 so I did:
3 rounds: 10 Front Squats @95lb and 10 Push Ups. Knowing my luck we'll do Fran tomorrow...

Thera-
65/85/85/95/95/95/95/95/100/105
Her first time doing front squats. She had really good form throughout. Was stronger than she thought she was going to be.

Scaled it to a 155 max.

...for reps (until I heal, I have to go light).

33 YOM 192#

185
205
225
235
240
245
250
255
265
225

M/29/5'9"/175.5

135, 155, 155, 155, 175, 185, 185, 195, 195, 205 (fail)

40 M 190#
CFWU 3X
"Dianne" 7:36
assisted HSPU

Practice split snatch

F39/5'/110lbs
first time doing this WOD, gym was packed and hot.
45/60/70/90/95/100/105/105/105/110
repeated the 105 as I leaned forward.
Pretty happy to front squat my own body weight.

I know most of you probably know what "Dianne" is but for those who don't:
21 15 9
225 deadlift
HSPU

135/155/165/175/185/195/205/215/220/225(f)

m/35/185

115-135-145-155-160-160-160-160-160-160

f/33/?

sick. :o(

28/M/183/5'9"

185
185
205
205
215*
215*
225*
245*
255*
265 Failed

* = All PR, much better this time, though wrists still need some work.

WU: 500m row, CFWU

WOD: 185,225,245,265(pr),275(pr),280(pr),275(f),275,275,275

Previous 1 rep PR was 245. Not bad!

225,245/5,225/4

43/6'1"/187

warm up: 135x5 185x3 225x1

work: 245 265 275 285 295f 290pr 295f 285f 275x4 280f 275

post: 3 position cleans 135 155
squat cleans 4x3 165 175 185 175

i really really wanted 295 but just couldn't get it. dammit! gave it all i had. sucks to fail on a front squat because you gotta break the damn bar down to get it back on the damn rack. and i did it 4 freakin times!

sailorcrew

great job. got me by 3 lbs. dang it.

BINGO,

LIVE IT WILD!
HAPPY BIRTHDAY.

ROBERT SUTHERLAND
TUCSON, AZ.

This is my first post - fifth day/fourth WOD on Crossfit. Loving it, seeing results ALREADY. Was turned onto you guys over the holidays by a friend in the Canadian Forces - after pushing weights for 10+ years, this is an incredible revelation - I can't believe I've never heard of you before this.

185x2
205x3
225x5

Trying to ease into it for now, as prescribed in the intro page, but can't wait to get up to speed and onto full intensity workouts.

25/m/250 Toronto

RE: #125 Theresa.

Thank you Theresa. I responded to your email. Please let me know if you didn't receive it.

http://stevesclub.typepad.com/
"No substitutions for hard work"

freddy c

just saw your comment. training advice is free. legal advice on the other hand is $300 an hour.:) how's that deadlift coming along?

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJj
27/m/5'11"/205

225-245-265-285-305-315-315-315-315-320

Concentrated on good form today. Each rep was a full squat (ass to floor). I started leaning a little too far forward with 175.

135-145-155-155-165-175-175-165-155-145

m 32 / 181# / 6’2.5”
As Rx’d
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
135, 155, 175, 185, 185, 185, 195, 205, 205, 205

Whenever I do front squats, the way I bend my hands back to support the bar is always very painful. My hands just don't want to bend that way. Does anyone else have this problem?

Anyway, I did back squats instead

150lb male
225-245-265-265-265-265-255-255-250-255

30/M/5'10"/182

Last time I maxed out at 205#, so that seemed like a good place to start.

Front Squat
205x1
225x1
245x1
245x1(barely parallel)
235x1(barely parallel)
225x1x5
New PR!

Post:
Back Squat 225#x5x3
TGU, 60#DB, 1 each side
Farmer's Carry, 110#DBs, 1 lap around gym floor (~60m)

95kg
115
115
120
120
120
120
125
125
125
- felt pretty good, as always i think i could have done more

95,115,135,155,175,195,205,215,225,225 (not a2a).

95,115,135,155,175,195,205,215,225,230(not a2a) 9/9/07.

10 min ellip wu 18/18. double under practice after. got a couple 2-in-a-rows.

85-105-135-145-155-155-155-155-155-155

44 / M / 200lbs

CFWU

135
155
185
205
215
225
250

CFWU, with supermans substituted for back extensions.

Front squats -- all completed with Mr. Duffel.

225-235-145-255-265-275-280-280-285 (pr)

Wow, I have been squatting for a while before I started CF. Today I saw huge gains on my single.

32/M/240

CFWU X 3 + Squat warm-up

Front squats:
225/245/245/265
275 (form started to fail - bit of a lean forward and wrists burning!!!)
255/245/225/225/225

Back squats: 325/335/335

Hockey afterwards until I took too many penalties and was sent to the showers - must improve discipline!

GO LSU!!!

M/44/154

95-125-145-150-155-155-150-150-155-160

My first day of Crossfit!

None of the gyms at my school have a rack, so I used the safety squat apparatus. I'm in grad school in Korea, so I'll be posting in kgs.

29/M/66kg

1) 40kg total (+ whatever the bar ways)
2) 60kg
3) 70kg
4) 80kg failed => 70kg
5) 75kg
6) 75kg
7) 80kg failed => 75kg
8) 75kg
9) 75kg
10) 80kg (w/ assist)

75kg felt too easy for a 1-rep max, but I just couldn't lift the weight from the squat position at 80kg without assistance.

back to CF after a month of being a sloth. didn't count the reps right so i only did 7

1 - 115
2 - 135
3 - 155
4 - 175
5 - 195
6 - 205
7 - 215 (f)

question: do i have to do these with my arms in the position i would catch a clean in, or can i rest the weight on my front delts and cross my wrists? the latter is much easier on my wrists

27/M/6'2"/195

1 - 155
2 - 155
3 - 165
4 - 165
5 - 175
6 - 175
7 - 175
8 - 175
9 - 185
10 - 185

25/M/68"/176lbs

First WOD ever!!!!

As RX'd
115-135-145-155-165-175-185-195-205-215lbs(F)

I have been lurking the site for a couple months now, while I finished up a round of SS (Rippetoe knows how to make you strong fast!) I just found the local affiliate and started learning the lifts outside of what I've been doing for the last 5 months, but after the CFWU and this WODI think I'm in it for the long haul.

I like this flavor of Kool-Aid

From BrandX scaled WOD:

"If you have never done this movement before or are uncomfortable with the movement today you are a Buttercup:

Watch these videos:
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv
http://media.crossfit.com/cf-video/frontsquat.wmv

Then practice with a light weight or PVC."

Based on this and comments posted earlier, I "practiced" my front squats today.

CFWUx3 (using Gravitron)

45#x3 - 2 sets (form not good on 3rd rep either time)

20#x5 - 5 sets (used good form, worked up a sweat, the arm position is awkward, knees, hips, etc. looked good to me)

180, 200, 205, 210, 215, 220, 220, 220, 220, 220, 220

m/32/175lbs

Front Squat, 10 sets of 1 rep
225
235 FAIL
215
225
230 FAIL
215
225
230 Finally! P.R. by just 5 lbs vs. 225x1x3 on 9/15/07
230 FAIL
215

33/M/210

First CF of new year and took it easy after too long of a break.

95,115,135,155,175,195,215,225,FAIL,Wrists were hurting so finished off with back squats or 275 and 315

39/m/198/6'1"

CFWU
FS's on Smith machine
45,95,105,115,135,155,175,185,195(f),190

Front Squat:
1x65
1x95
1x110
1x135
1x135
1x155
1x165
1x185
1x185
1x185

OH Squat practice

CFWU X2
220#, 6'1'

162,162,162,167,167,167,167,162,162,162

35/m/6'2"/205

135
185
195
195
200
200
205
205
210
210

I've never done Front Squats "heavy" so this was interesting.

35/M/180
CFWU
WOD as Rx'd
135lbs x 5 WU
155lbs
165lbs
185lbs
195lbs
205lbs
215lbs
225lbs
235lbs
245lbs
255lbs

Post WOD
1.5 mile run 10:50

1 mile @ 10:00
1st 1/4 incline 8 speed 5.5
2nd 1/4 incline 0 speed 7.5
3rd 1/4 incline 8 speed 5.5
4th 1/4 incline 0 speed 7.5

Great workout

135
155
175
195
215
235
255
265
275
285

Geaux Tigers!!!

39/170/M

cfwu

At a conference center- no free weights for squats.

Did 10 sets of:
2xsquats with 25#
4xsquats with 25# overhead
4xlunges with 25# overhead

255
265
285
295
305 fail, lost concentration
305
285
285
285
285 fail, wrist gave a weird twinge so I dumped it.

F 48 64" 167

Front Squat

1X45
1X50
1X75
1X75
1X80
1X90
1X100
1X115
1X120
1X125

M/33/6'4"/225

I also am having trouble with wrist problems breaking me down.

135,155,165,165,165,165, then the wrists gave out. Unfortunately, my legs weren't very taxed.

started at 205
up to 275 -- PR by 50#

34/M/168#/6'0"

CFWUx3
WOD: Front Squats 1-1-1-1-1-1-1-1-1-1
185x5 (WU)
205x1 235x1
215x1 235x1
225x1 235x1
225x1 225x1
225x1 225x1

20/M/165

95,105,125,135,155,165,175,185,195,205 FAIL

what's the point of Front squats, does it make a difference from regular back squats?

45x3
65x3
95x3
105
135
155
185
205
255 PR
265 PR

I think the dedicated shoes help on Oly lifts; for squats, deads, etc, prefer my flat soled MMA shoes.

#446/Chad - when that was happening to me, it was because I wasn't forcing my elbows far enough forward, thus the wrists held the weight vice the deltoids. Keep working it ...

Paul

23 M 183

205
225
235
245
250
255
245
250

Full ROM

M/31/6'0/192lbs

CFWU X 3

135x3
155x1
185x1
205x1
225x1
235x1
245x1
245x1
235x1
235x1
235x1

500m row x 3

Can't wait to do Cindy tomorrow

22/M/140

CFWU (10 reps of everything) x 2

115 x 8
135 x 5
165 x 3
185 x 1
205 x 1 (not low enough)
205 x 1
215 (failed)
185 x 5
135 x 8

PR'ed at 205# today from a previous best of 185 at the end of October. Suh-weet!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

135x3-155-185-205-225-245-265-275-280(pr)-285(f)

pr by 15#

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Just stared back posting. Here is my loads

1.115
2.135
3.155
4.165
5.185
6.195
7.205
8.185
9.155
10.135

I feel great

w/m 34 74 293

New to front squats and no squat rack. Worked on form.
135 x6, 205 x 2, 225 x 0, 3@185x5, 185 x 4,4 @ 135 x 10

Last set felt like I finally found the groove.

d - 29m/170

225,225,245,255,265,275,280,275,225

a2a...stayed pretty light today and worked on depth and tempo

j - 33f/125

worked up to 135 x 7

34m/6'4/210

155
175
185
195
195
205
215
215
215
215

CFWU

Front Squat WOD
GT
WU 45/10, 95/5, 135/3
WOD 185, 205, 225, 235 (PR), 245 (PR), 255 (PR), 265f (tweaked back), 205
Cooldown 185/5, 135/10

TMOE did higher reps to practice form.

We then immediately blew it out with...

Christine as RX'd
TMOE - 17:04 (Solid first attempt)
GMT - 10:13 (Can definitely get my time down to between 9:00-9:15 based on today's performance)

Fun times!

Me: 41yo/M/5'10"/190lbs

CFWU + HSPU 3 sets 15 reps per set

WOD:

95
115
135
145
155
165
175(f) 175(f) 170
175(f) 170
175 (f) 175(f) 170
175(f) 170

I really wanted 175 but my brain denied me today. I'll start higher next time.

Have Fun, Train Hard,

Billy

25/f/5'2/130#

breakfast: run 45 minutes = 6.05 miles
warmup w/95# front squat x 10, then...

WOD:
135-135-135-155-175-185-190(pr!)-190-195(f)-175-175

rrrr - i shoulda had that 195! it wuz all mental and i buckled *hangs head* o well; there's always next time!

post: cfwu x 3 L-sit practice, then sauna for 15 mins.

btw - i'd like to give a shout-out to my shero!
*nice work JennieLee!!

M/38/165#

95,115,125,135,145,155,165(PR),175(PR)

135
135
155
155
185
185
205
205
185
185

Man, I feel like I slug! I didn't do my front squats. Ate up all the time with Badger!

45#, 36 minutes. Since when is running the easier part of the WOD?? Badger is killer- just like a hero workout should be!

27 / female / 6'2" / 173 lbs

M/68.5"/160#

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

16/male/5'7"/166 lbs
CFWU X2
115 X6
135 X4
205 X1
205
205
205
215
215
215
220
220
225

M45/250#

255,265,275,285,295,305,305,305,315(f),295
PR +50. Felt strong today.

Finished with GHRaise 5,10,9 reps

47yom 165#
195/205/185/185/185/195/195/195/200/205

185
205
225
245
250
265
275
280 f
265
275

Finished off with
Press 6 sets 155x2
Deadlift 6 sets 405x2

50/m/145

85
95
105
115
125
135
140 (f)
140
145
150 (PR)

40/m/72"/185

Ran 3m x 20:38

10x1 Front Squats
115, 125, 135, 145, 155, 165, 165, 175, 185, 195

Should have gone for 200, but didn't have a spot. Good range of motion.

20080107 2100
CFWU 15 x 2 (6 ring dips), 10 x 20kg FS
WOD080107: 1 x 10 FS; 1 x 80kg, 1 x 90kg, 1 x 95kg, 1 x 100kg, 1 x 105kg, 1 x 110kg, 1 x 115kg, 1 x 117.5kg, 1 x 117.5kg, 1 x 120kg (new PR)

Andy you look tough!

I have had the opportunity to watch PAT do several workouts.. THAT KID is a MANILMAL.

john wopat, Kate, jon h, mas, thanks for the birthday wishes and the encourgement for my birthday MUs.

mas, Happy Birthday back at ya. You are a 51 year old pullup machine.

ch18, I loved the Carl Yastrzemski quote you posted "How old would you be if you didn't know how old you were?" Thanks.

MikeC1, nice post on the 4th. I hear ya.

davidorr, 56 yo M, great work on the Tabata Something Else

Now to today's WOD... Back Squats 10x1 rep

57/M/188 135,155,165,175,185,175,170,165,165,165

47/F/125 50,55,60,65,65,70,70,70,75,75

95,105,135,145,155,165,175,185,195,205

135
155
175
195
205
215
225
235
185
185

48yo/m/140
135
145
145
155
155
155
155
155
165
165

M50/170

153/173/178/193/193/198/203/208/208/213

M/46 first day!/145

CFWU
Goblet Squats 1.5KB x15 WU
135x6 WU

155-175-185-175-175-175-175-175-175-175

Dave and mas - Sent you a PM. Working on my pullups now. :)

Bingo - Same day?! Happy Birthday

41/M/160#
135-160-185-205-225-235-245-255-265-275
Tied an old PR

Having never done heavy front squats, I opted for working my form on sets of 3. 3x4-135... I was having trouble with holding the bar more than anything...the weight wasnt that hard, but the position of my arms was difficult and holding my body upright properly was tough. Ill start adding these in 2 times a week to perfect the form:)

NBNBNBNBNBNBNBNBNBNBNBNBNB

Just coming back from a planned 6 day rest (mental and physical). Feel pudgier and slower from crappy food (next time, gotta keep eating right while I'm off), but ready to go back to work here.

I'm at work so, no racks. I need work on lots of things...last time, I did OHS work. Today, I practiced squat cleans; something which I had yet to really get.

I'm proud to say my form is MUCH improved from the last try at these (flexibility and core strength are the reason). I find that I'm strong enough to "cheat" through bad form, so I kept it light to focus on proper execution...plus, no bumper plates limit me here.

Pre: CFWUx3, Burgener WU.

Squat Cleans: 95x5, 105x3, 135x3x5. All full squats; some ugly, most adequate. No drops (a big improvement for me).

Post: Stretch!

Each time I do front squats I like them more and more and was rewarded by breaking my PR of 225.

52 yo/M/205

160/185/205/225/230/235/240/240.

Used a squat cage and tapped the pins to go ass to ankles each time except for one, but all were below parallel.

185, 215, 225, 245, 255, 225, 205, 225, 245, 225

100-110-115-115-120-125-130-135-135-135

Newbie, so I ran 5 miles, did 60 walking lunges (30 at a time) during the run. Came back and practiced form on the front squat with the 45# bar. Did 2 sets of 10, along with two sets of 10 jumping pullups, 2 sets of 30 situps, and 2 sets of 10 Good Mornings.

M/29yo/91kg

70 72,5 75 77,5 80 80 77,5 75 72,5 70 (kg)

29/f/110

we accidently did 11 sets

front squats:

135-145-145-150-155-160-165(f)-165(f)-165(f)-165-170(PR!)

eric: 34/m/140

155-145-165-155-160-165-165-165-165-165-170

pre: CFWUx2+ squat cleans 95x3, 95x5, 95x5
post: nothing

still feeling sick, throat is super sore again.

M 36 5'10" 150#

No barbells.

Sub:

10 rounds for time:
10 db front squats (2x35# DB)

15:05, HR: 159 avg, 180 max

M/17/5'10"/180

Did all at 145#

m/47/240

135, 145, 155, 165, 175, 185, 195, 205, 215, 225x2

32 yo, 230#

65/85/115/135/155/160/165

stopped at seven, didn't realize there was 10. Good to be back after taking 1.5 weeks off. Had family in town, been doing alot with them, so didn't hit the gym like I should. Met Bryant today at Crossfit Oahu, loved the gym! I hope to be able to put some workouts into my schedule. Looking forward to Cindy tommorow.

First time doing front squats Cross Fit Style (on shoulders with relaxed grip):

125x2,125x2,135,135,145,145,155,155,155,155

Each front squat performed with hips passing parallel briefly sitting onto a 12" plyo box. No bumper weights and no spot. I focused on form to avoid injury. Three weeks on Crossfit. Has it only been that long??? Love ya'll.

39M/180

Row 2500m for warmup

WOD

60kgx5/80k/80k/90k/90k/90k/90k/100k/110k(not deep enough)/90k

38/m/220/6'4"

185, 195, 200, 205, 210, 215x5

Touching down to a 12.75" platform (powerlifting parallel for me is 14.25")

95-115-135-155-165-185-205-225-235-235

25/f/5'2/130#

breakfast: run 45 minutes = 6.05 miles
warmup front squats 95# x 10

WOD:
135-135-155-155-175-185-190(pr!)-190-195(f)-175

post: cfwu x 3, ohs practice, sauna

Took a look at "Starting Strength" helped me to revamp my squat almost completely. Noticed a new level of comfort and alot less shear on my knees and legs. This book is so informative and presented in a very digestable form.
As Rx'd 135-155-165-175-185-195-205-215(f)-210(PR)
135x5.

135
145
145
145
150
150
150
150
150
150

In kg: 40-50-60-70-80-90-100-105-110-115

On the last three reps really felt my back was rounding and weight was pitching forward.

Finished with 2k row 18:30

135 - 185- 185 - 205 - 205 - 215 - 215 - 225 - 225 - 225

No sweat. COuld have done more but it's the first WoD back from xmas and I want to be able to do WoD's for the rest of this cycle. :)

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

CFWU
185/185/185/205/205/205/205/205/205/205

Started with 135 just to get the feel of these. Then:

145
155
165
175
185
195
205
215
225
235

I think I could probably get 255. Next time ...

115/135/145/165/175/185/205/225; didn't have time for more but felt great.

135
185
195
205
215
225
235 failed
235 failed
225 failed
225

This exercise kills my wrists

135
155
175
195
215
235
255
265
275
285 (probably didn't go quite low enough on this one)

Great quick workout to bang out before the Tigers played!

225, 225, 225, 225, 225, 225, 235, 235, 235, 245

27/m/190

Did 3 sets of 5-3 for warm up, then

185
185
185
185
185
185
185
185
185
195

I was a little shaky at first but felt more confident by the end.. bumped up the last one and was surprised. I think I just need to get more comfortable handling the heavy weights.

34/M/195

cfwu x3 (p/u 3x10)
wod - 135# up by 5# to 185#

I was able to get up to 225 lbs. First time crossfitting.

115
135
155
185
200
205
210
220(pr)
220
185

135 (3)
165 (2)
175 (1)
185 (1)
195 (1)
200 (1)
200 (1)

Felt good, could go higher but building up from surg. Next time go to 215.

F/28/185

95, 135, 145, 155, 165, 175, 185, 190 (form was not so tight), 145, 145 (need to get to work ontime)

156, 156, 156, 166, 166, 166, 166(f), 156(f), 156, 156

Did these yesterday, forgot to post results

135, 145, 155, 165, 175, 185, 195, 205, 215, 225(pr)

24/f/5'6"/146

95/105/115/125/130(f)/130(f)/125/125/125(f)/115

Front Squat 1-1-1-1-1-1-1-1-1-1 reps
BW 178

115,125,130,135,140,145,140,135,135

Coming off hip strain, so happy to be able to do these. Seemed to make my hip feel great!

43 m 212#

155 up to 245(pr)
form is a million times better, but tendonitis from medial elbow up to wrist and thumb are really painful on this exercise due to the stretching req to maintain rack position. it is really distracting to the task at hand.

85

08.01.07
FS 1x10 - to touch on wall ball
1-135, 2-155, 3-175, 4-185, 5-195
6-195, 7-205, 8-205, 9-225, 10-235

185
195
205
215
225
235
245
255 (PR)
265 (not full ROM)
225

Took a week off over Christmas, came back and worked out for a few days and got sick for three days. First workout back and felt pretty strong. After workout I got 2 consecutive MU's, first time ever!

CFWU x2 +800M run
WOD
135, 135, 155, 185, 155, 135, 135, 135, 45, 45

First time doing front squats, tried many variation of grip, false grip, number of fingers, etc. All resulted in searing pain in wrists. Tried to keep elbows up and thought I had a pretty good shrug going (weight was nicely cradled on chest and shoulders) but the pain was still intense in the wrists. Kept it light esp. at the end to work on form. Figure I am just not flexible in the wrists and shoulders yet as i found it difficult to get the elbows up.

M/36/5'8"/170

245,255,275,275,285,295,295,295,275,275

#528
Those were back squats...had done front the day before

185, 205, 215, 225, 235(f), 225, 205

29/M/165

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

M/24/205

225,245,250,255,260,275,280,285,290,295

working a day behind

42/164

Made it up to 205

Bwt:148
75,85,95,100,110,115,120 form on the last one could have been better.

95,115,135,155,165,175,185pr,190f,190f,175

215/225/225/235f/225/225/225/225/215/225/225
OHS: 1x3 95, 3x3 115

m/35/221#/6'

CFWOD 3x10 assisted 88# pullups and squats
#50x3
#60x2
#70x1
#80x2
#90x1
#135x1 * and (PR)
#105x1
#105x1
#105x1
#105x1

* finally got access to the squat rack at this point but then miss figured the weight on the bar and almost had my giblets explode. So I guess it's a PR but I was just trying to get a feel for the bar with real weight on it.

Next time I will really be ready to push it

We did dumbbells:

10/15/20/25/30/35

Then added a 20 lbs weight vest and did 1x4 with 35 lbs dumbbells.

Must buy more weight.

37/m/6'0"/250

I thought this was going to be easy...

3X Bruegner Warm-up

100kg
110kg
110kg
115kg
115kg
120kg
120kg
125kg
130kg
135kg (missed)
130kg

... I was wrong.

20/M/6'1''/190

185-190-195-205-215-220-225-235-240-225

28 yom, 180 lbs

135, 155, 175, 195, 200, 200, 200 lbs

M/48/150

Day late. L hip sore further frying CNS so stopped at 7.

125/125/135/135/145/145/155 (all a2a so this would be correct form PR)

3xCFWU

95, 115, 135, 155, 165, 175f, 170, 165, 165, 165, 160 lbs

38/m/194

185/205/215/225(F),220,220(F),215,210,215,225(F)

45-65-85-105-125-135-145-155-135-135. Then dropped back down to 95 for some reps to concentrate on form.

22/m/71"/155

kinda new to front squats, but i think i managed ok.

started off with 5x45lb front squat to make sure i had good form for more weight

115,125,135,145,155,165,175(f),165,170(not failed but only most the way down), 170 (all the way)

did some shoulder presses and reverse fly just for a little more.

45#OHS for warmup

145-155-165-175-185-190-195-200-205-225(PR Tie)

Added sets of 5 dips between Front Squat sets

A day late on this one. Warmed up with 500m row x 2 in 2:30 and 2:25, did 30 back ext's and L-ups in between. Front squat 65-85-95-95-105-115-125 (not quite all the way down on that last one) and oops realized after I got home from the gym that it was 10 reps not 7... oh well!

Jeff-@ home in lifting shoes.
185
205
225
235
235
235
240
240
All butt to ankles.

1. 135
2. 155
3. 175
4. 185
5. 195
6. 205
7. 215
8. 225

After this i was pooped, and very certain i had reached my max with 225, so i didn't finish last 2 reps

My first time doing front squats. I worked prior to this on form with just the bar. Even then I didn't quite get it right. It will be a good thing for me to practice... next time I will be ready for them.

115, 115, 125, 125, 125, 135, 135, 135, 145, 145 (pr, but not bragging)

In kilograms: 60-70-75-80-85-90-95-100-105-107.5 (last one failed)

100 kg = 220.5 pounds

26/M/185

as Rx'd

150
160
165
170
175
180
185
190 PR
195 PR
200 PR

M/26/135

First time back after 2 weeks of no crossfit, god I've missed it. My excuse is the insanity of moving from Ohio to Arizona. I know, I know... bad excuse, but I'm back and I'll be hitting it hard.

160-170-180-185-190-190-190(f)-180-180-180

Looking forward to Cindy today... will be my first full Cindy (last time was 1/2 intensity week and I got 9 rounds in 10 minutes).

Charity
133-138-143-163-163-163-163 (to ball)
143-143-143 (B2A's)

Age 52/BW 255# - still haven't been turned loose by eye surgeon, so no heavy lifts. Subbed 20 rep set of front squats @ 125#, followed by 20 rep set of OHS @ 75#.

M 39 170

175, 185, 195, 205, 215, 225, 235 (PR), 235, 225, 225

a breakthrough day - rack position finally dialed, no wrist issues, elbows stayed high, depth was good - previous PR was 195...

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/220

135/185/225/255/275/295/315/340f/340f/340

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

M/40/6'2"/195

1. 155
2. 175
3. 185
4. 185
5. 185
6. 185
7. 185
8. 185
9. 195
10. 200 (PR)

Don't have rack and have limited plates so did 5-5-5-5-5-5 instead at 80lbs

M/31/197

AllisonNYC #231: you're right, my hands are not my most attractive feature at this point...
There was a good link posted about a year ago about hand-taping that got me through a particularly ulgy phase.

Anyhow, got back to the FS a day late:
185, 195, 205, 215, 225x1x4, 235x1x2
Not really ME (got 245# last time), but after 100 BW deads yesterday, I'll take it!

165-175-175-175-175-185-185-185-185-185

33 yom/195#/5'11"
CFWUx3
WOD: 185,205,225,225,225,235(F),205,205,205,205

185 195 205 215 225 230 235 240 240 240 240

First time ever doing 1RMs front squat. I really concentrated on the form.

"Front Squat":

warmup 110x10, 110x10, 132x8, 176x5, 198x3

209x1, 220x1, 231x1, 242x1, 253x1 (PR), 231x1, 220x1, 220x1, 220x1.

- OlliS

27 yo male/185lbs

1. 135 6. 195
2. 135 7. 205
3. 155 8. 215
4. 175 9. 225
5. 185 10. 225 (PR)

Hey cass! I love you!

34 M 195

95
135
185
205
225
240
255
275
290 (PR)
290

135
185
225
235
245
245
245
245
225
225

23/m/178

Started at 185, tried to go up and failed around set 4 or 5. Finished with 190lb

Sandy
135-145-155-165-175-185-195-205-215-225lbs

M/37/200/6'3"

fronts squats 1-1-1-1-1-1-1-1-1-1

185,185,195,200,205,200,205,210,200,195

M/23/198lb/6'1
245,255,265,270,270,270,265,265,265,265

f/27/137
115,125,135,145,155,165(pr),170f,170f,170f,135x3
I really think I could have done 170 but I kinda got distracted :(
next time

135 155 155 165 165 155 155 155 135 135 - Keep elbows up at 90 all the way down and up!

M/24/195lbs/6'3"

damn I read the WOD wrong and did back squats...anyways loads were:

135,185,225,245,255,255,265,265,265,265

BW 70kg

60kg 3
70kg 3
80kg 1
90kg 1,1,1
100kg 1,1
95kg 1,1
90kg 1,1

27yo
bwt 164

135/155/175/195/215/225/230f

27yo
bwt 164

135/155/175/195/215/225/230f

27yo
bwt 164

135/155/175/195/215/225/230f

M/45/5-9"/155lbs

Had to use Smith Machine at hotel gym

155-165-175-185-195-205-205-195-195-200

185 205 225 235 245 245 245 250 225 185

155 X 10

M/34/5'9/180

First time for front squats. Grip took getting used to. Let bar rest on delts. Explode through hips next time.
135-3, 155-3, 165-2, 175, 185, 195, 205, 215-rounded back, 215-almost fell over backward, 215, 220-F

135,
165,
195,
205 old PR,
215 PR,
225 PR,
235 PR,
245 DNF,
DNF,
DNF

m/30/191

135
135
185
185
225
225
245
245
265 (missed)
255 (pretty sure this is the weight I used for a PR)

Did 245 last time.

first time doing fsq for weight since back injury:

cfwu x3

dl 2x5x185

power clean/front squat/oh press
95
100
105
110
115
120
125
130
135
135

felt good, but on 135, something didn't happen with the 45s, so i swtiched to 35s and 10s on a side (metal plates = lower to ground). felt a lot easier. wtf.

264-308-330-330-330-330-340-340-340-340(f)-340

All were done ass to ankles.

Front Squat. Felt good, I just kept being able to go up more than I thought every time.
135
140
145
150
155
165
170
175
185
195 failed

29 yom 225#
as rx'd
175/205/215/235/255/275/295/305/315/315

#57 your pr of 295# was my motivation - thanx

39/m/176cm/68kg

60kg
70kg
80kg
85kg
90kg
90kg (failed
85kg
80kg
80kg
80kg

All reps performed in about 15 minutes after practicing the snatch (up to 40kg) and the clean and jerk (up to 55kg) for 1.5 hours

why doesn't this one have a name?

115
135
145
155
165
175
185
195
195
205

175, 185, 195, 195, 205, 215, 225, 235, 225, 225

135/155/175/185/185/185/185/185/175/185

165,155,145,135,125,115,105,105,105,105

Just began training with you guys.

21/m/5'9"/170lbs

Results:
95,95,95,105,105,105,115,115,115,115.

28, M, 155 lbs.

Front Squats
65, 75, 85, 95, 105, 115, 125, 125, 135, 135.

27/M/6'2"/215

CFWUx3

135,185,205,225,235,245,250(f),235,240

CFWUx3
45x5,135x3 warmup
155-185-205-205-205-215-215-225-225-205
5x135 warmdown

Next time do 1 less set at 205, and maybe come down a little more gradually at the end.

32 yom bwt 248

135/155/175/195/215/225/245/255/265/280

Age 36
BW 187

CFWU 2x15
3x5 Power clean WOD from a few days back

205,225,245,245,225,225,225,225,225,225

last time:
185,205,215,225,235(f),235,225,215,205,195

165/185/195/205/215/225/235/245/250f/250f

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

WOD:

1. 60Kg
2. 70Kg
3. 80Kg
4. 85Kg
5. 90Kg
6. 95Kg(f)
7. 95Kg(f)
8. 95Kg(f)
9. 90Kg
10.80Kg(f)

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

WOD:

1. 60Kg
2. 70Kg
3. 80Kg
4. 85Kg
5. 90Kg
6. 95Kg(f)
7. 95Kg(f)
8. 95Kg(f)
9. 90Kg
10.80Kg

135
165
185
205
225
225
245
255
265 (fail)
265 (fail)

22/M/155

135
155
185
195
205
210
215
220(f)
220(f)
210

1: 95
2: 115
3: 135
4: 145
5: 155
6: 165
7: 175
8: 185(f)
165
9: 175(f)
155
10:155

40/M/6'5"/235

225
235
245
245
245(never gone heavy on FS before so this is a PR)
235(new I wouldnt get another at 245)
235
235
235
235

between sets I did ringdipsx6 and weighted pullups (35lbs)x3

So ~ 60 ring dips and 30 pullups

Monday

Front Squats
1-1-1-1-1-1-1-1-1-1
95-115-135-155-175-185-195-205-215

3 rounds
400 meters (.5 miles)
10 pullups
10 dips
10 pushups
10 squats.
time 24:10 min avg hr 168

DONE JAN 10

bw-196.5

wu
ringdips, pullups, 45# overhead, back and front squats, 135# front squats

wod
155x1
185x1
185x1
195x1
195x1
205x1
215x1 new pr
195x1
185x1
185x1

MC

95, 105, 115, 125, 135, 145, 155, 165, 175, 185
Tried to ease my way into it, felt pretty good, I finally got comfortable with the weight on my front delts as opposed to last time when I was trying to support the weight with my fingertips and it killed my fingers and wrists.

worked up to 255 then:

225 x 2
185 x 3

Then overhead press: 135 x 2, 135 x 3.

Olivia:
55-65-75-85-95-105-105-110-115-120

43/m/165

220
240
250
250
260
260
270
270
260
220 x 7

PR

a.m.
Row 5130 meters Time: 20min
LifeCycle: 346cal Time 20min
Eliptical: 314cal Time 20min
Stretch

p.m.
5 Rounds:
30 Back Ext.
20 Box Jumps @ 27 1/2"
10 Ring Dips

115-135-155-155-155-165-165-170-175-175

Can you explain your organization a little more politically. I think your fitness information is spot on, but what"s up with the skull and wings emblem?

235lbs X 8

135
145
155
165
175
185
195
205
215
225

As Rx'd:
135
155
185
205
225
235
245
265
275
275

m/195#/30yo

185-195-205-215-225-235-240f-240f-240f
so close...
2x285 back squat

AM workout in pool:
underwater swims and backstroke to warm up
3 X 100 free on 1:40
rest
4 X 100 breaststroke on 1:55
rest
3 X 100 free on 1:45
This was my first swim workout in a long time, maybe two years. When I don't swim, I get worse at swimming. Who would have thought?

4 X 3 muscleups, working on getting full arm extension at bottom by pointing hands out. I finally got it, but it is definitely much harder.

WOD - 225,225,235,225,225,225,225,225,215,215
PB is 245, not happy with this.

Then 3 rounds for practice
15 ohs at 85 lbs.
15 pullups
15 gh situps
7 hspus
15 gh b.e.
10 30 inch box jumps

Also did 9 thrusters with 135 lbs. in 30 seconds. Goal is 20 thrusters with 135 in 30 seconds.

Age 35
BW 148#

155, 160, 170, 180, 190, 185, 185, 185, 185, 180

Male
32 years old
201lbs

135/185/195/205/225/225/225/225/225/225

CFWU x 2

Front Squats

135# x 5 (warmup)

155 - 175 - 185 - 195 - 200 - 205 - 210 - 215 - 215 (bad form) - 195

27/m/202

115, 165, 185, 195, 210 (F)

Trying to catch up. I only had a few minutes after tabata something else. Felt better than I expected after the tabata squats.

wu 5
95-145

wu x 3

M 30 223#

135, 155, 185, 205, 225, 245, 245, 255, 255, 255

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

First time 1RM front squat, grip was messed up

135/135/135/155/175/185/205/225/235(f)/225/135X5

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

M 39/ 6'3" 225
135/155/175/185/185/205/205/225/225/245
still having wrist flexibility problems w/ dropping it all the way onto my chest

CFWUx2
185
195
205
215
225
215x5
Ran 2 miles
4 rounds of KTEx8

134/m/140

CFWU Pu-13 Dips-15
95-115-135-155-155-185-195-195

decided to run a mile.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

M49/195#

Warmup: 5 Min C2 Row +CFWU

WOD: did 5x2 due to time constraints 75/105/135/155/165 pounds

1/9/07 - 155,175,185,195,195,205,205,215,225,230

T squats instead due to neck injury
17

135, 155, 165, 175, 185, 195, 205(PR), 210-F(coming out of hole), 210-F(coming out of hole), 185x3
*Failure came from core tightness

wtd. janda #25 3x10

Got MU back...2 singles

65/75/95/115/125/135/155/175/185/165

95
105
110
115
120
130
135
140
145
150

135x3
155
185
205
225
245
255
260f
245
260f

slade
male 17yo
195 6'1

225

smack
male 16yo
125 5'4

85

cfwu x 3

95x5 115x3 145x1
100x5 125x3 155x1
105x5 135x3 165x1
175x1

correction
wu 5
95-175

80kg;80kg;85kg;90kg;90kg;90kg;90kg;90kg;90kg;90kg

CFWUx3
165-175-185-195-205 (very close to dump - back curved forward)-195-185-185-185-185
-used Posads method for wrists - worked great

m/33/210

135
135
155
155
155
185
185
185
205

M/38/185/5'10"
225/245/265/265/265/265/265/265/245/245

&&&&&&&&&

Worked up to 240

45/f/143
45-75-95-115-125-135-145-135-135-135

m/32/200#/6'4"
CFWU
1 mile run
FRONT SQUAT:1-1-1-1-1-1-1-1-1-1
65 (10reps)
95 (6)
115 (6)
135 (6)
155 (6)
185 (3)
185 (3)
185 (3)
185 (2)
185 (1)

225, 245, 265, 275, 285, 295, 305, 315 (missed), 295

cfwux3
front squat- #s
145,155,165,175,185,195,205,215f,195,195

31/m/6'2"/209

Did this on 1/10. Loads were as follows:
185, 195, 205, 215, 225, 245, 265(f), 265, 245

1st time ME on these, so PR of 265.

Done on 1/15.
1/3 cfwu, burgener wu, 45 x 4, 135 x 5, 225 x 3
285-295-305-305-315(f)-315 (made) then stopped
1/3 cfwu

Not sure if that's a pr or not.

39/5'8/155

95
115
125
135
145
165
185
185
185
195

115-125-135-145-135-135-135-135-125-125

meyer
185-205-225-245-265pr-245-250-255-245-265

Edler-135-185-190-185-185-185-190-190-190-195

Godfrey-135-135-135-140-140-140-145-145-145-150

95-105-115-125-145-165-185-205-225-245

5:00 jump rope
stretch and mod cfwu x 2
wu sets:
95 x 5, 115 x 3, 135 x 1
about 3:00 - 3:30 rest in between sets for wod...
155 x 1
165 x 1 - 7 sets
155 x 1
155 x 2
post
135 x 5

55 65 75 85 95 105 115 125 135 135
Good form throughout
Start with 95 next time

51/M/155
3 reps: 45,55,65,75,85,95,
1 rep: 105,115,125,135
145-F

95 to 200
200 = PB
Need to start heavier next time.

M/24/200/6'2"

CFWUx3

1x135
1x185
1x225
1x250
1x275
1x285
1x295
1x300
1x300

265 max set

115-135-155-175-185 (poor form)-165-165 (wrist pain) -155

080129
back squat -> 315#