Cool.

Wow! Early post!

Thank you.

another early one! thanks coach!
this will be combined with "steam clean the carpet" for time tomorrow....LOL!

I weight about 160-165 and in been playing soccer my whole life though i haven't been lifting for 3 4 months now. what would someone recommend for the weight for the back squats sets

very early! guess y'all are watching the game?

Brad, that picture is crazy.

I can't wait to make PR's with this one!! Thanks for the early post Coach :-)

New to CF
No wraps, straps, or belts?

Back in touch with the world after a few days away. I missed three WODs, so I gotta play catch-up again.
Did Thursday's WOD--time was awful--in 38 min. Gotta work on HSPUs.

I guess all of us east coasters can now go to bed earlier and not have to wait until 11:00 pm. Thankyou very very much for posting according to time zone.

Drew,
No wraps,straps, or belts!

#7-Drew
No wraps, straps or belts.

Has anyone ever read up on anything in regards to the effects working out at different times has on results?

I'm also a lifelong soccer player, but have been lifting for several years. Obviously, form is crucial with any weight, so make sure that is correct. Then start with about 30 lbs less than your body weight, and add as you feel comfortable. Your legs should be strong, so you won't have a problem finding a challenging weight.

Great early post :) keeps me busy

Sorry, the above post is for Sam.

#4 Sam - warm up with a weight rather less than you think you can do. As you warm up, increase until you're warm and you've found a weight that feels like it will push you. Bear in mind you're looking for a weight that will be a 3RM, not 1 RM (but you probably knew that). Beyond that, it's really individual. HTH.

3-3-3-3-3
is at full capacity? Or are your first couple step-ups similar to a CFT workout?
thanks!
j

Dutch, Great Job! Jeff and Jason cued you right onto a successful attempt.

Keep it up.

Sunday- ran 6 sets intervals of 3 min hard/3 min jogging.

Cant' wait to hit the squats tomorrow.
Erin

I want to say thanks to the cool people I got to meet who made my week so awesome.

John Hackleman is the man and was super nice to spend the whole day with us. I felt really welcome in his gyms and it was such a treat to watch the hotties train. I wish I could go there everyday.

CrossFit San Diego is a great gym with lots of fun toys and cool CrossFitters. Rajesh thanks for your help with my deadlift and for letting us play with your ropes and rings after class. I wish Eddie and Lisa were there but it was great to meet Lisa at the dinner Saturday night. She's wonderful.

Coach B was so nice to open his gym and home to me. I want to go to his cert now more than ever. I couldn't believe I was getting coaching from the master. I feel so much stronger with the clean and jerk but know I have to practice a lot. I CAN'T believe I jumped in that pool but I'm happy I did it. Sage is only 17 but she's way cooler than me. She's funny and it was sweet to watch that chick train. Greg Everett is an animal.

CrossFit North Santa Cruz is a CrossFitters dream. Watching Brendan coach his class was one of the highlights of my trip. He's so good at what he does and I want to be just like him. I was so impressed and he's a super cool and nice guy. Shari is the coolest too. I still can't believe she did Helen with an asthma attack... and beat me..by a lot! She's so tough.

It was great to see everyone at HQ. They're such a nice bunch of people. Hollis came up with a NASTY WOD but I had a great time doing it with the EVA. It's intense to see that powerhouse in action. I love Eva. She's so welcoming and fun and Strong.

Thank you Greg and Lauren for giving me places to travel to and great people to meet. I love CrossFit.

Awesome 2 mile waterfall hike today in the rain. Legs feel surprisingly good after the 10k the other day. Tomorrow should be a fun one.

4th quarter coming up. I'm thinking 9-7 Giants.

f/31/134/5'4"

Wow! Super early post tonight. =o)

Just did Grace today...
6:53 (95#)

It was as hard as I thought it would be, but in a different way than I expected.

Less than 1 week 'til the Level 1 Certification in GA! We're hosting it at our gym ... I can't wait!

f/31/134/5'4"

OH YEAH ... by the way. I did that "Frianne" workout from the other day. I thought I'd be all tough and go heavy.

Freakin' 28:+ w/185#deadlift, 75# Thrusters
AUGH!

It was misery. I collapsed in a near comatose heap at the end. Many of our members came over to ask if I was alive. Barely survived it.

does 3-3-3-3-3 reps mean 5 sets of 3??

#24 - yes

#7 - no wraps, no straps, no belts. Work your weaknesses (hands, wrists, forearms, back, core) so that you don't need wraps straps or belts outside of the gym when it counts. Who cares if you can squat big #s if you can't do it without a belt?

how much rest time should be between these sets??? i figured about 2mins if we are supposed to treat each set as a 3RM.

GO GIANTS!

GO REDSKINS! 2009!

Pigs get fat, hogs get slaughtered.

A perfect season for the Giants? Not on paper, perhaps.

But how you finish your season...this is the real victory. I wonder what it feels like to go big, real big, in the face of the machine- and win- on that level.

Awesome!

Oh well, I have much contraband food to burn offf.

Thanks for another great week Coach. I like your "three and out" style. I am ready for squat city.

FMLS

C'mon guys! Please can all new crossfitters do their homework by checking out all the information on the FAQ section and all the other sections. The majority of the questions from the newbies can be answered by looking through this site. All the answers are there. I started Crossfit a year ago, and I did all my homework. Surely you can do your own.

I really don't want to seem like a grumpy guy, but this blog is constantly bombarded by the same questions every single day. Good luck to you all.

#3, too funny, that's just what I was thinking :-)
Hoping for PR's in both!

#4 Form, Form, Form. Do what weight your form can sustain.

#30, point taken but how about saying something like "yes, in fact you can find out more info here"
surely you can be less surly.

my thigh's are still sore from the tabatas something else

Interesting book written by the first guy two paddle the mighty Mekong from the Himilayas to the Delta. Charting alot of it along the way.

I had the pleasure of meeting his as well - a nice bloke.

http://www.amazon.com/Nagas-Wake-First-Navigate-Mekong/dp/1741148693/ref=sr_1_1?ie=UTF8&s=books&qid=1202096706&sr=1-1
wfs

Hello CF gang....I'm Back! Just returned from being on disability for a year + months.....all better now I am just weak due to loss of muscle mass and not being active.

Any suggestions since this is my official "first" workout upon returning? I am headstrong with the intention to take on CF FT...cant wait to get back where I left off.

...as far as weight vs form. I know the 30lbs less than your weight rule, but should I decrease even more to master form....I just dont want it to not be an effective workout...

great super bowl! And what an awesome halftime show!
Thank god the pats lost. I hate Tom Brady

Hello CF gang....I'm Back! Just returned from being on disability for a year + months.....all better now I am just weak due to loss of muscle mass and not being active.

Any suggestions since this is my official "first" workout upon returning? I am headstrong with the intention to take on CF FT...cant wait to get back where I left off.

...as far as weight vs form. I know the 30lbs less than your weight rule, but should I decrease even more to master form....I just dont want it to not be an effective workout...

Question re: the Jeff Tucker core control video, what are the measurements, etc., to build the PVC device they are doing the handstands on? Would like to build one for home use if there are instructions on pipe size, measurements, etc. Thanks in advance.

I look forward to this, though I'll be waiting until Tuesday. What do you guys consider a "good" weight on this, in regards to percentage of body weight? 150%? More?

Quite possibly the best moment of my life. I'm too young to remember the last time the Giants won and, although I was there, was only a year old when the Met's won the Series. Absolutely fantastic.

RLH, there's a journal about homemade Paralette's. Enjoy.

#33 jaydollah - sorry, must be extra grumpy today! Apologies to all

#41 - Pareallette's - didn't know the term, but now can find the info. Much appreciated.

FIRST MUSCLE UP!

Its 10:10PM & I just got back from a Super Bowl party. (Go Giants!)

I figured I'd give it a try, just for the heck of it. AND I GOT IT!

oh nice! theres another kayaker in this community! im gunna post a thread on the msg board, we should all talk bout where and when like on the boater boards... itd be nice to be able to share two of my passions with all yall instead of just the one!

Excitement! I can't wait to do this one

McFly-congrats on your muscle up-thats equally exciting and i'm pretty jealous!

M/51yo/6'/185lbs Once again my partner and I lag a week or so behind the WOD. Because you care...

CF Total numbers were: Squat 265 (-10 from PB), Press 145 (+5 from old PB), Deadmencanlift: 365 (+10 from old PB) CFT: 775 (new PB)

Love to crack 800 after the Seattle event in two weeks.

"Every man dies: not every man truly lives."

Yay McFly!

Sweet shot Brad. Was this an exploratory?

#45 tekev
Another kayaker here, although admittedly an old schooler.

#38 Florsie
Glad you're back. I would say to definitely take it slow coming back and not over-do-it. Don't want to have to take more time off from a training injury. Good luck!

Hey guys, I was wondering if any of you know who has the rights to the Pukie image... the one with the clown throwing up. I have started a support group at UCLA (which was ok'ed by CrossFit itself)for crossfitters and the guys are loving the image. As a result, we wanted to know if we could use the image and adopt it to our group by changing the clown to a puking Bruin (the mascot for UCLA). Please let me know if any of you can give me any information or if you are actually the owner of the image.

Thanks in advance,
Ilya

PS. Keep on the look out for some photos and videos of the guys here from UCLA. And, if you are attending UCLA feel free to contact me at crossfit@ucla.edu to find out info about the group. Sorry for spamming the comment board, and if its inappropriate, mods please remove.

Hey guys...
Check out the WOD that Austin created for us at One World for Super Bowl Sunday. That guy is legit in so many ways and I love working with him. He encourages all of us at OW to create fun WODs for our clients. Instead of screaming TIME!...we were screaming TOUCH DOWN!

www.crossfitoneworld.com

Nice. Can't wait to hit my partner with this tomorrow. When we were doing Thursday's lift, he looked at me and said, "I'm beginning to hate that website." I just said, "Good, now get back to work."

225-275-315-305-275-250

#4 No one should rec a wieght for another on a heavy iron day unless they are very familiar with the others max'es and routines. Ie: trainer. Too much difference between us all. Pick a weight you can do about 10 reps with and get your form right and build the foundational muscles before going heavy. Maybe for this WOD you sub sets of 8-10 and over the next few months dial in the weight. With your soccer bkgd you will have good leg strength from the get go. Injurys suck.

Good luck
Mark

I was wondering how much time you need to wait between each sets and if I need to add full capacity for the 3 reps.

Thanks
Jean-Luc

335x5
for the giants.

Comment #12 - theycallmefreak

Crossfit motto:

Routine is the enemy!

Mix it up by design. The rewards are there.

Wayne.

Comment #56 - Jean-Luc

Generally 2-5 minutes.

The amount of time it takes you to fully recover and give your maximum ability on the next lift without losing your warm-up/intensity, this goes for all the olympic lifts.

Wayne.

#56 I would say take all the time you need, but just progress to the next set when you feel like it. It all depends on how you recover and some are ready to go after a minute or two and some like myself might benefit from an extra minute or so on top of that.

I also have to say thanks to Crossfit El Paso for putting on one hell of an event this weekend! You guys make me want to show up every day and motivate the s*** out of me.

Crossfit Northeast GA, I love the new set up way more than the old gym and Karson, you will get that pull up, ankle boot all! I mean, if you can ruck march on a broken femur, take the APFT and PASS, you should do well!

And Crossfit community, well, you guys are just a really great group of people!

Oh, I still can't believe this site is free!

Sweet, I've been wanting to work on my squats...my total really needs to breach 800.

First Muscle Up. Yeeha

Not pretty but under the belt. will video when my body recovers.

Think i tore both lats in transition..............

:-)

Back squat practice. Kept the weight steady at 80kg, but was focusing on perfect form.

Tomorrow I have first ever oly session with a local weightlifting coach, who apparently is a bit of a legend. Can't wait. First time I'll be able to actually throw those barbells down. Very cool indeed!

39M/180

CFWU

90k/110k/110k/110k/120k

McFly how good does it feel to finally get one. Keep up the good work

Hay guys. I have been crossfitting for around four months now, im getting a little bored with the warm up. Does anyone change the exercises for others?

Otherwise im loving crossfit.

Keep thinking up the GREAT workouts.

Chris

Planche is SO HARD. Great job!

49m/5'10"/225
I'm a day behind
"Tabata something else"
pull ups 10,5,4,4,5,3,3,2=36
sit ups 20,18,17,16,14,14,11,11=121
push ups 29,24,15,10,10,9,9,8=114
squats 18,18,14,11,11,11,10,12=105
total= 376

33/M/201

w/u 135, 185, 225, 275

315
315
335
345
345

Sweet pic. The other reason i want to get my cert in Cali...big water.

M/40/5'11"/190

185#

F/37/5'6"/140

110# (should've done more--next time try 120#)

Ah, nothing like doing squats after staying up all night watching the superbowl in the great sandbox. Seriously could feel the lack of energy but after getting through the w/u, CF brings you back, centered, and focused. Amazing energy from the core to BE strong.

Boo: 315, 315, 335, 355, 315
Beck: 275, 315, 275, 295, 295

SWEET.

155
175
185
195(2)
185

One week in and it's great. Thanks.

I don't know how to squat.

I guess the advice from here will get me started -- start with bodyweight and increase carefully. Fortunately we've been practicing our squat form diligently for a month.

We don't have a rack and I'm limited in weights, but we're going to the city tonight anyway. I'd hate to be limited to the 255# I have, and have to clean and press to get them on my shoulders. I probably can't get 255 on my shoulders that way.

I hope Tash can comfortably squat 135#.

80
90
100
100
110(2)

44 yom and 282.5#'s

BS 5x3: 363/383/383/383/383

65 x 5 (warm up)
95
105
115
115
115
85 x 5 (holding 2-3 seconds at the bottom)

I'm still having to take it easy because of my hip flexor. Thanks again to Kelly Moore for the suggestion to go lighter and hold at the bottom. I hope I'll see some gains soon.

bw 170

230x3
235x3
245x3x3

I'm looking for feedback on jumpropes.

I've been looking at the Superope by Power Systems, and at the Buddy Lee ropes, Aerospeed and Rope Master. The garage gym article recommends the Superope, but it looks like CF has started leaning towards Buddy's products. I am looking for the unbiased info that makes these comments pages so great.

Thanks

m/29/180

Warmed up with 10 r with just the bar.

135
135
155
175
185
185... Only got one rep, had to drop at the bottom of the second.

Followed by 5 x 5 of 135

I hate squats! Why? Because I suck at them, so I'll have to keep doing them to get better. Grr.

27/M/6'1"/208.5

225x5,315x3,365x3,405x2(1 fail), 405x1 (2 fail)

Made sure to get parellel... was hoping to get more weight though.

215
225
235
245
260(pr)

165/29/m/5.9

33 m 191

"Fran" (yesterday)

3:03 as rx'd
PR by :25

CFWU
45#x10
135#x5
175#x5
------
205#x3
215#x3
225#x3
225#x3
235#x3 (PR)

I felt really strong today and probably could have gone another 5-10# higher, but decided against it since I had no spotter. My current 1RM is 245# - I have a feeling that should be higher now!

27.m.168.5'8
i have excuses... did legs this morning...
warm up 1.5 mi run
185,205,225,235,245,255,265

37/m/6'/150
115
135
145
145
155

CF Warm up
.5 mile run

all sets at 170. I had to stay at that weight because my squats SUUUUUUUUUCK!!!!!!!! I really need to work out my form badly and quickly.

.5 mile run warm down

feels like a failed day to me :(

CF Warm up
.5 mile run

All sets at 170 because my squats suck! I really need to work out my form badly and on the double. Feels like a failed day from that crap form.

.5 mile warm down

really disappointed today :(

185-205-225-245-275(2)

Coming off of a major nasty combination of strep throat and flu. Thus I took it easy today:

185 x 3
225 x 3
275 x 3
315 x 3
325 x 3

WU OLY Bar Squats
WOD
95/135/155/175/195/205

21/m/5'8"/162
one day behind again
6 min 1 mile WU
Pull Ups - 10,5,5,3,3,4,4,4 = 38
Push Ups - 21,19,11,8,9,7,6,8 = 89
Sit Ups - 15,12,10,13,11,11,10,10 = 92
Squats - 21,17,17,16,17,17,18,19 = 142
Total = 361

messed up pull ups, accidentally did 10 seconds work, 10 seconds rest after the first set but didnt figure out that my numbers were half of what they were last time until i finished. sit ups were bent knee w/o any anchor

M/38/77"/215

205/225/235/245/255/265(pr)/225

M/52/184
It was all about the form today...strict squats
3-195
3-215
3-225
3-235
3-245

24/f/5'6"/148

125/135/145/150/150

Beltless barefoot ATA back squat: 175, 195, 200, 205, 210. All reps strong. ATA depth is much more challenging than just below parallel, especially when not wearing heeled shoes.

Finished the 3 day CNT cert at the Monkey Bar Gym yesterday (what great Christmas present! Thank you Catherine!) and I'm sore everywhere from playing on all the different equipment. I will post my thoughts on the cert on the forum.

7 minute 16k kb snatch set: 68L/68R. Almost 20 rpm pace. Grip fatigued from yesterday's 22 rpm 6 minute snatch set and all the climbing (including fingertip only climbs several times!) yesterday at the MBG.

mu -32.5# x 2x3, -47.5# x 4x3 alternating with:
BS 3x(155, 165, 170, 175, 180, 185)

185 x 3
205 x 3
215 x 3
220 x 2
215 x 2

Last time 3 rep max - 180lbs
I'm very happy with the improvement

BW 174

287/309/314/287

Wore OL Shoes

85#, 95#, 105#, 115#, 125# (PR)!

46m200#

3 backsquats with posted loads
225, 235,235,235,235

working on good depth, ROM, which I got

Kelly Moore you are my freaking hero girl!

m/26/75kg

havnt squatted in a while so:

60kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 2 (failed on the 3rd)

muscle up practice then 3 x 10 ring chins and 3 x 10 ring dips.

Dang J Rock, that is awesome!

M/22/6'1"/185

Today was not the best day, but I'll take it.

275, 295, 305, 315, 320

Post: Although it's probably been done a whole bunch of times, I made a WOD up on the fly.
Clean and Jerk (135)
KTE
21-15-9
7:30
Pretty tough

Post post: Tabata GHD Situps, score was 7, wow, umm, ouch

bw 155 age 39
135,185,195,205,225
full squat
felt good

3-85
3-95
3-105
3-115
3-125
Failed 3 at 135

CFWU- pu's 30 assist.
WOD-
55,60,65,75,80. (2 pr's)
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

cfwu x 3
135,140,145,150,155

225/245/255/265/225

41yo/f/158#
CFWU x1
back squat, full depth
45#-10x, 65#-10x, 95#-10x, 115#-5x, 135#-5x, 145#-3x, 155#-3x, 165-3x, 165#-3x
yogaflex 75min class

M/35/69"/183
CFWU X 2
50 DU's

BS-135x10/225x6
315x3/325x3/335x3/345x3/345x2

Just couldn't get the last one. Good form, all to parallel or just slightly below.
Did OHS after, 135x8/135x8/180x8/135x10

48/M/170 185, 205, 225, 235, 240

M/23/159

CFWU 3x10

w/u: 135x5,185x3,225x3

275x3,285x3,295x3,305x3,315x3

Pretty good today. Previous 1RM of 245, worked up to 3RM of 225 and felt strong.

135x3
155x3
185x3
205x3
225x3

First post on CrossFit for me. Reporting in from the North Woods of Maine.

3 min Jumprope
CFWUx3
bar x 10
135 x 5
195 x 5
200 x 3

205 x 3 x 5

Left it at 205 for this workout. First time squatting "heavy" since compound hip fracture in October. Felt fine and was looking for good symmetrical form.

28yom/6'4"/215#

265x3x5 Slight form wobbles on some reps, enough to keep me from trying heavier.

42/m/193/5'10"

95, 115, 135, 155, 185

Technique was beginning to falter on the last round.

Trying to get used to not using a belt and going below parallel...

60kg x 3
65kg x 3
65kg x 3
62.5kg x 3
62.5kg x 3

26/F/5'6"/140lbs

Started Cross-Fit one week ago and am loving the challenge. I had a couple questions: Why is it important to do the squats w/o a belt, straps or wraps? Why is it beneficial to go barefoot? What does ATA mean (comment #95)?

135 x 3
185 x 3
205 x 3
225 x 3
245 x 3

22/M/6'6"/193 lbs

Back Squat 3-3-3-3-3 reps

225x3 for all

30/M/190

I was very tired. Ran several calls last night and got up a 6am to workout.

Did a few warmup sets first. My loads were:

275
315
315
340
345

john

COmment #118

Without using belts, straps, or wraps you are strengthening the muscles that would otherwise be substituted for with the equpment. You have your own weight belt known as your abs, your own straps known as your grip. People who use this equipment reguarly, are losing core strength and developing a dependency to the belts and straps.

Going barefoot (when squating) us an advantage for the same reason. Using less equipment (in this case shoes) forces your body to develop muscles to compensate. Without shoes your feet are flatter to the ground forcing you to use your hamstrings and glutes more as well as your stabilizer muscles to balance.

Wow, set a PR today.
225/275/295/315/325
325 used to be my 1 rep max!
Have a good day.

225, 275, 295, 295, 295

1.5 mile intervals

as rx'd

265, 285, 295 305, 315

30 min swim

25/m/185

105
125
135
145
165

Been out of the world for a while. Looking forward to getting back into it.

#118-
pretty sure ATA means "arse to ankles".....correct me if i'm wrong ya'll!

Bwt: 134

221
265
276
285 (almost blew a gasket on the third but got it)
265

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

As Rx'd with CFWU x 1, 135 x 10 and 185 x 5.

205, 225, 245, 255 x1, 225, 225.

After the 255 attempt I was pretty much spent so I decreased the weight a bit and just barely managed the 3rd reps at 225 on the last 2 sets. It's good to be back at it.

M/35/510"'/215

All sets solid form and depth. 225,255,305,305,305

Ran out of weight!

My back was very tight from a long weekend of work so I used less weight and the strictest form I could.

105/155/175/185/155

cfwu x3

Played catch-up with "Tabata Something Else"
Score: 390

Then today's wod...

Bwt: 115

115
125
135
145
145

Need to work on depth.

Post:
worked on muscle-ups

Comment #50....Thank you JohnnyRingo

145lbs/31yoa

225x3
250x3
260x3
270x3
225x3

22/m/71"/155

been a while since i last worked out. I guess that is what happens when you go TDY.

Anyway, felt really good today

All sets had 3 reps except last.
135, 175, 185, 195, 205, 215 then 135x10

also DB military press and seated rows

MP: 35x12, 40x10, 40x10
SR: 120x12, 130x10, 130x10

59/m/175

Back Squats @ 3 each set
155
185
185
185
185

Concentrated on form. All sets to parallel, at least.

44/M/6'/185

BACK SQUATS AT FULL ROM TO 12 INCH BOX.

3-135
3-155
3-185
3-205
3-225

ALSO DID 10 REPS OF DEAD HANG PULL-UPS BETWEEN THE SQUAT SETS. THEN DID 2 SETS OF 15 STEP WALKING LUNGES WITH A 45 POUND PLATE OVER HEAD. KNEE TO GROUND EACH STEP. DID 10 MUSCLE-UPS TO FINISH. THESE ARE GETTING MUCH BETTER!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

185
195
205
215 (got close to losing it on last rep so didn't raise weight)
215

38/m/5'8"/190

225, 255, 275, 295, 315, 315

2-5 min. between sets

Can't wait for the May cert. in Charlotte.

Worked to 200 for 3 yahoo

32/F/5'10"/154#

Today's WOD dovetailed perfectly into the fourth day of my strength program -

Back squat 3-3-3-3-3 (all to a Dynamax ball)
185-190-195-200-205(PR)

Shoulder press: 85x5x3
Power clean: 110x5x4

Felt good today! :)

225/255/285/305/315F
as rxed below 90deg

225x3
225x3
235x3
245x3
275x3

pre- snatch practice

all power
high hang
mid thigh
floor

back squat as rx'd full range reps 330#, down a bit didn't feel like pushing it today

145x3, 155x3, 165x3, 175x3, 185x3

Wasn't sure how much weight to do for this excercise, so I erred on the side of caution... I should have gone heavier because it was still pretty easy at the end, but now I know for next time. I did get to practice getting real low in my squat.

26 yom 6'2" 155#

Pre: CFWUx3
6x 95# clean x2

WOD: Butt to ground back squat heals anchored to floor
135-155-185-185x2 failed third-155

Post: KB snatch 20# 10L/10R

Birthday squats!

No box to squat to, but tried for that depth regardless.

Up to 295 then, 275, 275, 225 x 5, 135 x 5. The first 275 (before 295) was probably the best at that weight ever. 295 was ok depth wise.

135 x 5 Shoulder press (PR)

Finished with some tuck and frog stand practice.

I don't have a squat rack in my garage or even an olympic set so I did sandbag today.

25lbs bag sumo deadlift x15
65 lbs front squat x15 then roll bag onto back for another 15
50lbs lunges x15 (1 25lbs bag in each hand)

4 rounds with a minute rest between rounds. My legs were toast.

F/40/148lbs

Two dodgy knees and horrible mechanics that mean I have trouble getting below parallel, heavy squats aren't an option - going lighter with better form is more beneficial right now. Not that I had much choice - as always on a Monday, the gym was packed and the squat rack was out of commission (someone was using it for incline benching...meh) so I had to clean the bar each set.
Ended up doing 5 x 10 x 30kg (66lbs).
Followed up with 5 x 10 x 45kg stiff leg deadlifts (I can deadlift a lot more, even stiff legged, but I was on the upstairs gym using the fixed bars as the free weights gym was overloaded to bursting point. 45kg is the heaviest fixed bar in there.)

Even so, my legs let me know they'd had enough. They haven't had a good workout in a while due to the knee problems, so I'm satisfied with what I achieved.

worked on wider stance low bar back squats so ended at 196 could have gone higher but was tilting forward too much so kept it there for form. supersetted with bench presses up to 164.5 for 3 reps

26/m/5'4/149#

CFWU x3
225x10
275x5
295x5
315x5
335x5
335x5

felt good so i kept going.
bench
135x10
185x5
225x5
255x5
275x5 failed reps 3,4,5 with spotter help
275x5 failed reps 3,4,5 with spotter help

Oh and yes i went below parallel. half-squattin' mf'ers drive me nutz.

NO rack for the back squat using the bench press

155
185
215
215
215

25/m/190

275x3
275x3
285x3
295x3
295x3

pre: 500m row WU
95-105-115-125-135
Post: 17 lap swim

Felt like i could've done more, but don't have bumper plates at the gym and didn't have a spot so i didn't feel comfortable pushing myself to failure. can't wait to get some bumper plates!

CFWU x 2

135 x 5
185 x 5

225 x 3
235 x 3
245 x 3
245 x 3
245 x 2 (failed last rep)

34/M/77kg

As Rx'd:

1. 130kg
2. 130kg
3. 130kg
4. 130kg
5. 130kg

M 39 171

265
275
285
295
305

M/25/215/6'4"

CFWU x2,135x10,185x5,185x5
as rx'd;
225x3
245x3
255x3
275x3
285x3

225x3
255x3
275x3
295x1
275x3

Not quite getting as low as I wanted with some of the reps. Maybe next time I'll do lower weight and focus more on my form.

Finally back in it after being sick for a while! Not 100 percent today but feeling pretty good again.

m/25/155
CFWU
as rx'ed
185#, 205#,205#, 205#, 225#

Katon

just didn't feel it today...
225
225
245
245
245

CFWUX1
Back Squat below parallel, w/o belt, in lifting shoes
135X10 (ATA)
225X5 (ATA)
WOD:
235-245-255-260-265(PR)

Also: BP 5X5 165-170-175-180-180

Age 35
BW 147#

As rx'd:

190
195
200
205
210 x1

225
235
245
265
275

CFWU x1 + Gregs warm up

100
105
110
115
120

maybe 122,5 was possible but had 5 attempts allready

M/28/190

warm-up: 132x10, 198x10, 242x6

286x3
297x3
308x3 (PR)
286x3
286x3

- OlliS

M/24/180

225/255/275/295/305(2)

m/20/190#

core still crazy sore from tabatha GHD's

70kg (154)
70kg + 20 (174)
90kg (198)
90kg + 20 (218)
90kg + 30 (228)

Felt so-so about this, tried squatting with feet closer together than usual and it made a huge postive difference in how stable i felt. Last set was a little shaky coming up. One rep max from last weeks total was 252, gotta keep working on these babies.

m/25/180

wu 135, 185

225
225
245
245
245

wish my gym had bumpers or a cage so i didnt have to worry about dropping the weight on the floor =/

pre: cfwu 3x15
post: 20 k2e

last time 375 shakey on whether or not full rom was hit
This time, 325 with solid full ata, no compromise.

195 x 3
205 x 3
215 x 2
215 x 2
215 x 2

1RM PB is 230

M/51/206/74"
CFWU x 2
195, 205, 215, 225 x 1, 225 x 2, 205
Finished with jump rope practice. I finally did multiple double-unders - 2 double-unders x 3.

First time poster!

135 x 3
155 x 3
175 x 3
195 x 3
205 x 3

Perfect form all the way through.

As Rx'd
135 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
Perfect form baby! this is how we roll Kyle, haha.

Dutch! You made the front page again!

31/M/6'0/189
Practiced: Handstand Pushups, Ring Dips, Ring L-Sits, GHDSU
185, 185, 185, 195, 185
Still gunshy about my back so went with lower weight and perfect form instead.
Did max pullups after and hit a wall at 35. Thought I was gonna be good for 40 but not today...

28yo, 5'11", 171lbs

225
245
265
275
285
295

Still dealing with the bar across my shoulders pain. Used a rolled up towel to cushion somewhat.

3 rep max from last time (October 2007) was 285. A small improvement, but I'm happy with it considering I went about 2.5 months without working out over the holidays.

cfwu x 3

burg wu x2

135 x 5
225 x 3
295 x 3 sets 1-4
315 x 3 set 5

felt tight and deep on all sets

Squat 5-5-5-5-5 reps (no squat rack)

150x5
160x5
160x5
160x5
160x4

M/45/6'/175/elev. 7500'

Front Squat 6 round of 3 reps

205, 205, 225, 225, 235, 235

135
155
165
175
185
195
205

butt to the ball:
185x3
185x3
185x3
190x3
200x3

M/45/6.0/179

First CF Post!

CFWU x 3

bar x 10
135 x 5
185 x 5
195 x 3

205 x 5

first heavy squats since compound hip fracture in October. Felt great. still working on getting the depth back. 3 rounds of ring dips (love my new rings!), dead lift 135#, and pullups. Pullup form is starting to settle a bit.

32/F/140

115
135
135
155
155

40/M/193

CFWU x1

135 x10

205x3
225x3
230x3
245x3
245x3

M/24/145#

135x8

225x3
225x3
225x3
225x3
225x3

275
295
315
335
365

19 / F / 142 / 5'7"

As Rx'd:
Back Squat 3-3-3-3-3 reps
weight in pounds
warmup 95
115
125
130
130
130

Any crossfitters in the Columbia, SC area?

CFWU x3

45 x3 WU
65 x3x5
Could have gone more on weights but never did this one before so didn't realize 65lbs would not be so hard. Next time I'll up the weights... working on form for now. Weights of any form are very new to me. ;-)

CFWU x3

45 x3 WU
65 x3x5
Could have gone more on weights but never did this one before so didn't realize 65lbs would not be so hard. Next time I'll up the weights... working on form for now. Weights of any form are very new to me. ;-)

CFWU x3

45 x3 WU
65 x3x5
Could have gone more on weights but never did this one before so didn't realize 65lbs would not be so hard. Next time I'll up the weights... working on form for now. Weights of any form are very new to me. ;-)

35/m/158

As Rx'ed, with full ROM

150x3
170x3
190x3
200x3
200x2

Happy that I'm starting to feel some strenght at the bottom end of the squat range.

42yom / 150

200, 210, 220, 225, 230(PR)

Nice over 1.5 x BW 3 times. Depth was well below parallel.

Post -
OHS 5x3
100, 120, 130, 140, 150(PR)

Finally got BW OHS and actually did it 3 times. Depth same as above. Now to see if I can do this 15 times. Will be a while but will keep working towards it.

Our SWAT team is training the SPEAR method at One World today. While everyone else went to lunch, I stayed behind and did the WOD. I felt really strong. I thing I could have went at least 5# heavier

42yo/187#

286/301/305/315/325

Broke parallel evreytime. I am flying high right now!

BS 5x3

45#,135#,225# as warm up

then 245#,245#,255#,260#,265#

then bench 5x3

165#,185#,190#,195#,195#

34/M/160

225/255/275/275/275

50kg, 70, 80, 90, 100(fail).

24/m/168

275x3/295x3/305x3/305x3/305x3

39/170/M

cfwux1

135,185,225,245,255

little better than last time,
bc

Back Squat 3 X 225/225/225/225/230

------------------------------------------------
Compare to 071004

Back Squat 3 X 225/225/225/225/225

297,309,319,324,329(2)
bwt-164

44/m/71 kg
3xCFWU
3x70 kg
4x3x72,5 kg

Finally made up Tabata, after being sick over the weekend: 450 total (PR), (workout log for individual #s)
squats were an after thought: 135, 225, 295, 225, 135

33/M/225

245
275
295
300
305

38M/175

Stretched
CFWU+ sets of KB swings and snatches w/12 kg and 1pood x 15, OHS

135x5

185/195/205/215/225

Stay safe all

Was such a nice day outside, did this today instead of the BS. Worked out pretty well, and was a heck of a workout.

3 rounds for time of the following:

1 20ft rope climb
Farmers walk 100ft, then up 20 stairs with 54lb kettlebells in each hand.
10 Overhead squat 95 pounds
10 30ft sprints with 150 pound resistance band strapped to chest harness (touch KB then back)
50ft behind the back toss of 54lb kettlebell, then 50 ft back

Time was 19:20 Not too bad. The farmers walk killed after the rope climb. I liked it. Nice to work out outside again.

I decided to work on my overhead squat, because I suck at them. I did a few reps at 40 and worked up to 80. I did this after a 4 mile run with an extra 20 on my back.

42/f/5'3/120

CFWU x3 (modified pllups with reverse pull ups)

85# x5
105# x3
125# x3
125# x3
145# x3 (last one was only down to parallel) - can't get any lower - I was done at that point!

Feel stronger, though :)

still getting over an illness

as rx'd

225
245
265
275
285(PR for 3)

back squats
155x3 x3
165x3 x2

33/M/6ft2 /185

CFW x3 (sub pups with assisted hspu)

Rx'ed
55/100/145/150/178 (wobbles last rep)/55
(almost bwt! Not bad 2nd week CF)

3x10 dips
3x10 GHD
3x10 Body rows (rings)
1x5 P/ups (negatives)
3x10 Press Ups (rings 18 inches above floor)

176,186,196,206,211 - form was starting to break, so I called it quits, I don't want to reinjure the lower back
post-MU practise

225-225-230-235-240

145/155/160/165/170/170 (PR)

Erika

Felt pretty good today. I'm on a streek where I have been PR-ing on my backsquats. I think it's because I have embraced my forward lean as per coach Rip's advice.

Back Squats:

3x275, 285, 295, 305(2) 295.

Yesterday it was too nice is DC to take the day off. Did 21-15-9 jumping Muscle-ups, sledge swings, and burpees outside. Got a few standard MU's in for practice and then sprinted up a hill a few times. I love rest days.

Aaron

34 M 195

As Rx'ed
225-295-236-415-225

after yesterday's Tabata Something Else I just did

3 reps of 225 for 5 rounds

29/M/175

Day behind:
Pull-ups: 60
Push-ups: 85
Unanchored Sit-ups: 75
Squats: 132
Total: 352

male/35yrs/190lbs

as rxd

275-315-315-315-315

135 X 3
155 X 3
165 X 3
175 X 3
185 X 3
195 X 3

Livestrong!

m/28/195

275 x 3
315 x 3
315 x 3
315 x 3
315 x 3

Concentrated on form.

115 x 3
135 x 3
145 x 3
155 x 3
175 x 3

M50/170

183
193
209
224
229

good form..under control and deep..good session

36M/5'10"/164#

As Rx: 135-225-275-285-295.

65# heavier than last time.

BWT-175
1-225
2-245
3-255
4-265
5-270

Deep squats to full extension, except for very last rep where my depth and form started to go south. Overall, very good.

Followed by 3 sets 10 weighted pull ups at 35 Lbs. Full extension, chin over the bar on all.

Also, 3 sets 30second L-hangs from Pull up bar.

Calling it a day now!

#79 Jes

I bought the Buddy Lee Aerospeed a few months ago, having never previously jump-roped and primarily for CF. It is well-made and works fine. The swivel bearing makes for easy turns. It probably helped me get a double-under faster than I should have given my initially poor form.

27/m/5'10"/153

Row 1k
CFWU x 1.5
135x3
155x3
165x3
170x3
175x3
10 K2Es
Row 500m 1:44.3 (first time ever trying for a fast 500 m; I should probably try harder)

26/5'7"/135

Some warm-up sets, then:

180-190-200-210(pr)-215(pr)

Previous 3RM squat was 205 about 6 weeks ago. Last set was hard, but I might have been able to go up another 5-10 lbs. Kept good form, broke parallel on all reps.

185
205
225
245(fail)
225
225

strict-all the way down

bw-199

Back Squat
3-3-3-3-3 reps

185
205
225
245
245

Extra back squats, overhead squats and ring dips

MC

185 195 205 205 205

First time doing weighted squats in like five years !

Was refreshing to get back into it.

Just put 185 on the bar for six sets. Felt like I could go heavier however going to ease into it.

Good workout.

Eventful night.

OMG - First time kipping! I had no idea. All this time I've been doing WODs, on the pull-up bars we made and put in our house -- they're not bolted to the floor, and cannot withstand the lateral forces I found tonight.

Drove 170km to Muscat, went to the best gym in town, and found a decent pull-up bar there... I've never done a kip before! All this time, I thought I was kipping but all I was doing was hopping my knees up. I got on a real bar, swing, swing, vicious pull, push back --- SHAZAAM, I felt like Rob Miller, hit my lower sternum against the bar! Flashed about 10 of them, it was amazing. I'm so thrilled. This changes everything!

Next -- I've gained weight. From 89KG to 91.5KG, 201.5 pounds. Damn. I didn't want that. I wish I could be 180#. Pants are fitting tighter.

Back Squats -- more difficult than I anticipated. Went below parallel, barefoot.
34m5'10"201#
200-225-275-291-315(2, fail)-315(2)

Tash hit 2 of her benchmarks tonight: 1) 2:20 500m row (during which she FELL OFF THE ERG! 8^)
2) deadlift 87# (she easily could have done more, her benchmark was 82.5#)

24f5'6"110#
45-67-95(1)-77(2)-82-87

CFWU, 40 broomstick overhead squats, handstands, GHD s/u.

m/26/196
Four warm up sets taking weight from 155-265
Work Sets
305x3
315x2
315x1
315x2
315x3
Started losing confidence in lift after second set. Huge mental component in heavy lifting. I kept pushing the same weight because I knew I could move it three times. Need to work on stability at the bottom of the squat. 3rd rep in fifth set was slow and unsteady but I got to full depth and made it back up.

Bodyweight Squat work
135x5

WOD
225-245-265-275-285

Stayed real light. Finished up w/some Tabata Running.

Get soime, Go again!

2 mile run
225 X 3
245 X 3
255 X 3
265 X 3
275 x 3
1 mile run

Sandy
175-195-215-225-245lbs

m/23/5'8/170

205x3
205x3
225x3
225x3
245x3

First 4 sets were good in terms of form... Last one was rough, but made it through the struggle without losing too much form.

Warm up 1 mile run
Row 500m

115lb.

I did front squats instead of back squats.
And I'm currently nursing a bad ankle so I did baby weight..

5min rope jumping + CFWUx2

WOD:

3x100Kg
3x105Kg
3x110Kg
2x115Kg
3x112,5Kg

#120 Rob - the barefoot question etc. As I look at it, we are trying to do functional exercises as nature intended. Doing any of these exercises without any crutches is a little more functional. I use the old "you just never know" attitude. One day you may have to on the spur of the moment, pick up a heavy weight to save someones life. You can't go running for your shoes or your weight belt. You've just got to do right then and there with what you've got.

Doing as many exercises as possible barefoot, is extremely good for you foot muscles as well. Wearing too much shoe can result in the muscles of the feel to deteriorate, resulting in conditions such as heel spurs, shin splints etc.

Lift like a caveman. Raw is best.

m/23/165#

As Rx'd

3x135
3x205
3x205
3x205
3x205

m/43/160#
CFWU and CFT prior to WOD

3x165
3x175
3x185
3x185
3x185 I am getting hip to knee level but need to go lower. Need to work on weighted flexibility .

32/male/165

225/225/245/245/235

First day back after a week of fun in the sun.

3x115
3x135
3x155
3x175
185 FAIL
3x155

23/m/170

As Rxed:

205
215
225
235
245 (this last one was somewhat shallow)

2 mile run afterward - 11:28 (treadmill though)

23/m/218/6'1"

WU
400m run, 11mph pace
20 pushups
20 situps
10 pullups
10 dips
20 35lb DB swings
10 squats (bar)
5 squats 135lbs

WOD
205/215/225/235/245

Almost failed (managed to fight it up) on the first 225 attempt, and realized my stance was all jacked up. Fixed it and knocked the rest out. GET SOME!

m/72"/182/26

225x3 5 rounds

knee pissed off, grrrrrrrr

23/m/198lb
Full ROM
275,285,275,275,275

205,225,235(2),225,225

22/m/170

.5 mile warm-up

205,215,225,235,245

Post: 1 mile run - 6:02

m28/201/6'2"

245/265/275/285/265

As rx'd
255x3
275x3
295x3
315x3
335x3

185, 205, 225, 235(1), 225(2)

177lbs/m/5'9
145
185
215
235
255 all x3

Today marks 1 month I have been doing CF.

Lovin' it!

10 min run on TM
CFWU x 3 as Rxd

135/145/155/155/160

Full ROM, good form, getting better.

m/50/6'/195

Never done alot of squats, and in my zeal to lift heavier have had awful form previously. Today, if I wasn't driving through my heels, and my core wasn't steady (no rounding) the rep didn't count. All reps parallel or below.

warm up then 205/215/225/245/255

that's good for me, very pleased

got up to 265 lbs.

31/m/5'9/195

1.5 mile warmup

175
195
215
215
205

Worked on my muscle ups after. I really hate the squats.

135/165/185/195/205

cfwux1
burg wu x2
tall clean 115lb 1x3
clean 165lbs 1x3
wod-245 255 265 275 285(pr) x3

180lbs.m.19 @ university of texas

lumbar vertebra hurt in concentric phase at full (not hyper) extension of hip. I kept strict form but i think it's due to not squatting heavy recently and running a lot.

315
315
365
365
385 (can usually do 415-425)

33 m 195#

CFWU x 3

185/205/205/215/215/215

Like most others, I was really focussing on form. I think I might have been able to do more. Who knows?

21 days until I deploy to the 'Ghan.

Still in York, PA so a workout of my own design:

3 rounds for time:

21 KB swings, 1.5 pood
21 pushups
50 squats

16:25

32/M/203

Felt strong despite the sore knee after doing Grace.

HIt PR for 3 reps.

225-250-265-280-295

squatting to a 13.5" box; barefoot, no belt, wraps, etc.

225/275/275/275/275

Well, yeah, I was working on form, but I was having to push pretty darn hard (my max raw single is 360, and I've hit 315 for a triple in warmups before). I'm hitting some regression in my strength, although my stamina is improving greatly.

I'm planning on pushing through February, then taking March as a "strength focus" month.

32/M/203

Felt strong despite the sore knee after doing Grace.

HIt PR for 3 reps.

225-250-265-280-295

42/f/5'6

cfwu X 2
135/145/155/165/170 lbs X 3

46/196

300,340,370,380,350

380 crossfit pr for 3 reps

just got back from San Diego. Did tabata lowest rep sit ups, squats, lunges and push ups the first day (got 12/17/16/5), 2nd day did a 20 min run with curb jumps, stairs and hill training. Took 2 rest days and well today was handed to me as a rest day (i think i got food poisoning from the airport food - tried to even stay zone style!)
I am really hoping to get back at it tomorrow

28/m/135

135x3
140x3
145x3
150x3
155x3

First crossfit workout, man I'm out of shape.
145
155
160
165
170

I haven't done anything for about 7 years since I gave up chasing Lance and stopped riding. I think I might try BMX. Should be a perfect match with crossfit.

A penny for a pound.

Still around 255# soaking wet. In the absence of my historically "iron-minded" workouts, I have lost considerable mass, and it is likely that my ability to train with hypertrophy in mind has diminshed as well. I have lost my meat-head shoulder girdle. Somewhat subjective fans, however have noticed a newfound definition in the "core" areas.

I am completely sold on the creative intensity of this program. After leaving the comfort zone, a few things have taken place. Embracing the day-to-day sadism is now a requisite for absolution.

A decade in the military gives you some wiggle room in this area, but CrossFit keeeps a collective mystique in reserve that even elitists have to respect.

I digress, sorry. I guess what I am trying to ascertain is: When will I receive in trade such benefits as working in my bodyweight with ease, or smoke through the more cardio-based events- like a 10k?

I have accepted that this program will be one of perpetual improvement, as long as the diet, the effort and the consistency are there. My weight has not changed, as I said in the beginning. Any tips on tweaking this?

As long as my weight ia nothing short of a "Ford Expedition" in terms of fuel to weight ratio, I will continue to stall in many areas.
I am certain there is a collective of other big dogs out there.

Hit me.

Coach- and all of you in direct support of the revolution....much respect!

FMLS

Amy 37/63"/125

3x155
3x165
3x165
3x165
3x175

Last time I did CFT, my squat max was 165 ... just back at Xmas. So psyched with my gains. I'm eager to do a CFT again to see what it is!

Gym closed before I could get there so I did a pre-Mardi Gras 5K. Dodging kids and cops, I pulled a very slow 30:35.

115 125 135 160 170

warm up
185x3
205x3
225x3
225x3
225x3

152,172,198,210,210

44/76"/193

CFWUx3

215x3x2
225x3x2
235x3

Shoulder issues forced me to do Front squats:

FRONT SQUATS:

3 x 135
3 x 145
3 x 150
2 x 155 (previous 1 RM)
1 x 165 F stupid. should have tried 160
1 x 160 F gassed

26/6'4/205

First time doing WOD after my very first CF workout on Saturday.

WU+worked on kipping pull ups

135x3
185x3
185x3
205x2(bad form on last one)
195x3

Followed up with a DB swing breathing ladder that lasted over 20min. Very mind altering experience.

slade 17yom
195 6'

185
205
225
245
255

smack 17yom
125 5'4

45
65
85
85
45

29/f/110

135x3
140x3
150x3
160x3 (this was my 1RM 1 month ago!)
175x1 (failed on 2nd rep)

pre: nswux1 + burg x2
post: power snatch + OHS + snatch balance 5x1 at 60lbs + tall cleans 5x2 at 65lbs

31 y/o male, 150 lbs.

185
205
225
245
275

185-195-205-215-195

33/M/185

275 x 3
295 x 3
315 x 3
315 x 3
325 x 3

First time doing free weight squats in 8 years, so started very light to make sure my form was good:

95-115-135-155-165

Next time will probably start at 155 and work up from there.

57 y/o male, 165lbs

185
195
205
235
235
(Blew out elbow playing soccer, so did these on a rack....)

27/m/168

145, 155, 165, 175, 165

Jared where are you?

Jodi (F/29/105)
500m row - 2.12.9
Mobility Drills
CFWUx1

Squats
45x3
95x3
135x3
145x3
155x3

Bench
45x3
85x3
100x3
110x3

BN Sn grip Push Press 60kg x 5, 70kg x 5, 80kg x 5
Clean 90kg x 3, 90kg x 3, 95kg x 3, 100kg x 3
back Squat 5 sets 130kg x 3 (backed off weight today)

My first Cross Fit Workout! Been a while since i've worked legs consistantly.
185
205
205
205
205
Not too bad for going snowboarding on Sat. I guess.

m/40/177

185-185-195-205-210

m/34/169

255
285
305
315
315

I am trying to get my bw 15 reps in an overhead squat.....got 9 today at 175# (pr).

M/34/168#/6'0"

CFWUx3

WOD: Back Squat 3-3-3-3-3

185x5 (WU)
225x3
235x3
245x3
245x3
235x3

Post: Pistol practice, HSPU and shoulder press work

26/m/195

225
275
285
285
295

225x5

275x3
285x3
295x3
305x3
315x3, light spot on 3rd rep

225x3
230x3
235x3
240x3
245x3

Went easy cause lower-back felt weird. Next time start at 235 and move up 10lbs increments.

m/33/175

135
175
205
225
235

Worked on getting low. Felt pretty good till 235.

49/M/6ft/211#
200
220
230
250
270
Bulged a disk abut 4 yrs ago, first time to squat over 200# in a long time. Been doing crossfit for about 2 yr's, I think it has rehabed my back. Anybody else with a back injury that has gotten better with crossfit?

165, 175, 185, 195, 205

43/6'1"/188

warm up: 135x10 225x5 275x3 305x3

wod: 315 320 325 330 335

form got a little sloppy in there somewhere. have a tendency to bend at the waist. corrected when i relized it.

post: 5x3 tall cleans: 135 145 155 155 160

47/M/215

225-275-275-275-275

Low back still feels fatigued, and not real confident going heavy.

M/45/6' 225lbs

5x3 reps.

1) 250
2) 265
3) 285
4) 305
5) 315

m/34/70/190

back from ski trip, missed 2 wods
365x5 sets 3reps

M/49/220lbs

4x3 reps.

1) 225
2) 275
3) 295
4) 315
5) Tweaked an already tweaked calf, so decided to stop.....

Back squat: (3x) 235, 250, 260, 260, 260

Followed by L-sits

205/225/245/265/285(only made first rep)

25/M/6'2"/205

Back Squat: 185, 195, 200, 205, 210

kresq
I live with back pain for the last 20 years untill i started crossfit about a year and 2 months now. my back is fine.
thanks to crossfit.

38/m/152

135/145/155/165/175[x2]/135[x5]

I went to CrossFit South Brooklyn yesterday and had a blast. David and Allison are the best. They really have a great program.

The WOD was:
1st round
25 box jumps 24"
25 weight burpees w/ 20lb db's
25 weighted sandbag jumping sqauts

2nd round
25 box jumps 24"
25 weighted burpees w/ 20lb db's
25 jumping air squats

3rd round
25 box jumps 24"
25 weighted burpees w/ 20lb db's
25 air squats

18:26sec i think i was have unconscious when david told me

Today i did the back sqauts
225/225/275/275/275 @ 3 reps
225x5
135x7 holding at bottom

25/f/210

1st week of Crossfit & lovin' it!

wu: bike 15 miles
3 x (5x pu assist, 5x dips)
3 x 95# squats
3 x 115# squats

WOD as rx'd, past parallel:
135
145
155
175
185
195
200

Added the last set to see if I could do 200. Could probably go 5-10 lbs heavier next time.

M/5'9"/173/21

CFWUx3
Squats
225,255,275,300,315

Was tired today and it showed. Got up to 215 and then failed on 220 (did two then dropped). Prior PR was 220.

Tariq

35/m/180
CFWU
WOD as Rx'd
225x 5 WU
245 x 3
275 x 3
295 x 3
315 x 3
325 x 3

26/M/185

as rx'd

185, 195, 205, 215, 235

After running 7 miles.

Also did 80 strict pull ups

135
155
175
195
205

m/37/69/183
No a.m. workout
1x10/135
1x3/225
1x3/275
4x3/300
1x1/315
1x3/315
1x10/225
all very deep
a few KTE's in between
most recent single was 295
Bench 5x5/225 w5 Pull Ups in between

95 each time.
I'm a beginner and my left butt cheek is going to be sore!

My 10K turned into god knows what when I noticed that my keys fell out of my pocket (first, and last time running w/ them) and I backtracked a good 10 minutes looking for them.

102:40 for whatever distance it was.

Will make up squats tomorrow as my legs took more of a beating than I planned today.

28/M/5'8"/180lb

275 for all sets.

215
225
235
245
255

weighted pullups 3x5x45lbs
dips 3x5x90lbs

135
185
205
225
275
Guess I should have started a little heavier
first day as a non smoker

50 Floor wipers
100 pushups
185 x3
225 x3
275 x3

30-M-175-6'

255
255 (failed on the 3rd rep)
Went to night school for 3 hours
205
215
225

125-130-130-135-135

Jeff in VA 48/70"/195
Stretch, CFWU x 1
135x3, 185x3, 205x3, 225x3, 205x3

John in NY 48/68"/160
Stretch, CFWU x 1 no pullups
45# OHS x 5
110# OHS x 2
160x3, 190x3, 209x3, 220x3(PR), 199x3

Squat
275x3
295x3
315x3
315x3
325x3

44/m/152

135
185
205
225
245 (f)
135

At home no spotter, no safety
235 x 3
255
255
245
235

CFWU, with supermans substituted for the back extensions.

Back squats -- all reps completed with Mr. Duffel.

I am a 29-year-old male
I have a mass of 77.5 kg
I am 170 centimetres tall

I did a superset of the WOD with shoulder presses using a pair of dumbbells:

Squats:
175 x 3
185 x 3
200 x 3
215 x 3
225 x 3

Shoulder Presses:
(2) 35 x 3
(2) 40 x 3
(2) 40 x 3
(2) 45 x 3
(2) 40 x 3

20/M/5'9"/155#

225, 235, 245, 255, 260

m/40/72/180

5x3 back squats
205, 225, 235, 245, 255

Previous 3rm was 235

Hour later ran 4 miles - 29:37 - 7 min at 7:00/m pace, followed by 1 min walk.

24/m/200#

185/205/225/225/245

beat my 1RM PR with a 3RM of 245. interested in seeing new 1RM, maybe on the next non-leg-heavy day.

So very hooked on this stuff

Just started squatting again at Brute Strength Gym in Norfolk, VA.

Did 10 minutes stationary bike up through 140HR to get temp up, then did three sets of 5 GHD, then: backsquatted: 135 225 225 275 315

I'm still on the heavy-side getting back into the swing of things, so the 315 isn't that great :). I should be doing 405 in sets, soon come soon come.

Finished off on the assisted pullup machine, down to only minus 115 now. supersetting pullups and dips Will be going down to minus 85 for a set tomorrow.

"as You think, so shall You be"

M/180/27

Back Squats:
135 x 10
185 x 3
205 x 3
205 x 3
225 x 3
235 x 3

10x135
3x185,205,215,225,235
All reps deep (below parallel). First heavy squats in a while, felt good.

185, 155, 165, 175, 185
Had form issues and dropped down to work them out.

33/M/185

305
325
345
345
325

Good work McFly!

103/113/113/113/113

225 275 295 315 335f one rep. Went deep for every rep. 365 pr 1 rep

M/36/190

Back Squats - 5 x 3
255
265
275
285(f)
280 (PR)

All a2a.

5x5 back squat with light weight. We are re-entering slowly and wanted to be sure we remembered how to do it right. Added pull-ups just for fun.

Julie 65# 5 jumping pull-ups between sets.
Chris 95# 1 mu between sets.

185x3
205x3
225x3
245x3
255x3

#322 Allie -

Congrats on your first smoke-free day! Keep up the good work ~ I know you can!

dsdsdsdsdsddsdsdsdsdsdsdsdsdsdssdsdsdsdsdsdsdsdsds

40 M 190#

CFWU 3X

295
315
335
355
365

dsdsdsdsdsdsdsdsdsdsddsdsdsdsdsdsdsdsdsdsdsdsdsdsd

315
325
335
345
365

First time doing squats since reading the squat chapter in Starting Strength so I went light to work on form. Previously I never went below parallel. This felt good except for my shoulders being tight. They loosened some on the last two sets.

95-135-135-135-135

Feeling good.

290/300/310/320/325

145, 165, 185, 195, 205, 215

30 lbs. up from last time, and one extra set for fun.

29yo/M/158#/68.5"

Earlier Today
5 rounds for time
50 double unders
50 squats
Time 13:58

Todays Wod:
Squat
3-3-3-3-3

295-295-295-295-305

IT Band is acting up (Bursitis?). Worked a good bit on stretching it out before and after both workouts. Used foam roller as well.

cfwu x3

as rx'd but had to use very light weight b/c I'm in the middle of pt for my ruptured Achilles but still loving CrossFit.

45x3 w/u 65,115,165,165,165
071004 as rx'd 135,225,275,295,305

WU: 500m row, cfwu, bar mu practice

WOD: 315, 315, 315, 335, 335, 335

47/m/185

165x3
185x3
185x3
185x3
205x3

just real happy to fit this in after super bowl binge

30 yom, 6'4 96kg

100kg - 105kg - 110kg - 117.5kg (belt) - 105kg

CFWU x3

Back squat: (in pounds)

67 x3
87 x3
97 x3
107 x3
120 x3

Much less than my one rep max of 140, but just getting back into working out again after moving and no spotter, so took it a bit easy. Good depth (to Dynamax ball). Used my new squat rack--awesome!

F/58/5'6"/135

225
235 (PR)
245 (PR)
255 (PR)
275 (PR) up 50# from 225 on 17 Dec 07

M/210/71"/31 - Huntsville, AL

CFWU x's 3
squats 135, 185 warm up

225, 275, 275, 280, 285 - all x's 3

- felt great. I really feel that if I had a partner pushing me that I can get up into the 300's. Self motivation for the heavy lifts is tough. Need that person-person motivation for those last 15 lbs.

30/m/190

225
235
245 (PR)
250 (1)
245 (f)
225

I was very conscious about squating low enough so the creases of my hips were below my knees. I think the PR took everything I had. Felt good though because my old CFT squat max was 250, and that was about three CFTs ago.

CFWU X 3, 15 reps
Burgener WU X1

145 (5)
225 (3)
255 (3)
285 (3)
295 (3)
305 (2,F)

Depth may not have been as far as it could/should have been. Need someone to watch, since I can't do both at the same time.

205, 215, 225, 235, 240
(Started off with 95x12, 135x9, 185x6)

Compare to:
071004
160, 185, 205, 220, 230

m/190#

1)315
2)325
3)325
4)325
5)335

as rx'd x 3. =

37m 185

295
295
315
335
340fail
245

less than last time but going super duper deep now.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD as rx'd

225-275-315-330-340(pr for 3x)-350(f)
Old 3rep max was 325

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

72 pound DB squats 15 reps x 5 sets.

46 YOM 5'10" 190
Stairmaster /interval/L-8 @ 6 mins
CFWU 3 rounds or 10 reps each

BB Back Squats
315/3
335/3
355/3
375/3
405/3

72 pound DB squats 15 reps x 5 sets.

72 pound DB squats 15 reps x 5 sets.

29/m/235/5'10"

225
245
265
285
305

26/F/115

145x3
155x3
160x1, Fail on 2nd
150x3
150x3
150x3

M/46/145
CFWU
65x5, 135x10, 155x5 WU
5x3 BS (low bar)
185-185-195-195-195

27/M/6'3"/210

Just starting crossfit.

12 min. mile wu jog

Focusing on form and therefore light weight.

135x3
155x3
185x3
185x3
155x3

WOD as rxed 205#

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

WOD as rx'd

225-245-245-265-275
need to work on hamstring flexiblity

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

35 y.o. / 5'7" / 212 lbs

As Rx'd

315 for 3
325 for 3
325 for 3
335 for 3
335 for 3

Swam 10 laps.
then CFWU x 2.
as RX'D:
225
235
245
250
250
Then played a b-ball game. i'm beat.

225x3
245x3
250x3
250x3
250x3
Legs were screaming!

347 Mike
I also recently got Starting Strength and I realized just how truly bad my squats were. I mean, I knew the sucked, but to what depths. Sigh. They really hurt my hip flexors bad.

Warm up 3x500 row with 25 crunches in between then Coach Rip's program for squats except I sub'd 5 sets of 3 for his rx 3 sets of 5 work sets.

135-135-135-135-135

I am at a loss with back squats. My body just does not want to get down there.

m/36/175

225-225-275-275-275

25/f/5'2/132#
wow - really? i gained weight even after running the Surf City 1/2 Marathon yesterday? ... o wellz. congrats to my shero JennieLee for completing her first looong distance run! and to Shelly as well; both stuck it out in the freezing cold rain! we crossed the finish together as the Three CrossFitteers!

breakfast; run 46 minutes = 6.12 miles

cfwu x 3, ohs x 7 @ 45#, squat x 5 @ 135#

WOD:
back squat 5 x 3 (all well below parallel + full extension at top)
165-185-190-195(pr)-200(pr!)

post: row 1k = 4:24,
"Jackie" = didn't note time, just flowed thru (the 1k row = 4:15)

33/m/6'/185

kg (lbs)
100 (220)
100 (220)
102.5 (226)
105 (231)
110 (242)

first set was hard even after good warmup (CFWUX3, 3 sets back squat starting at 60kg & ramping to 100). think it was mainly mental 'cause felt like I maybe could've gone 10-20kg heavier by the end.

M/40/6'2"/195

185x3
185x3
190x3
195x3
200x3

3x 315
3x 335
2x 345 fail, loss of concentration
3x 345
3x 345 last rep was kinda ugly

Felt good, knees still a little sore.

32/M/240

CFWU x 3

275/295/315/315/335

Ran to work

squat
3 X 225
3 X 225
3 X 245
3 X 245
3 X 245

Felt good today, and form was good.

finished with Sit-ups

36yom/6'/205

5x3
a2a
235#

forms good
strength needs work

M/26/220

185
205
225
245
275

m/25/160/5'6

I was holding back more than I wanted to, but I pulled something during last "Nancy."

135 x 3
185 x 3
205 x 3
225 x 3
235 x 3

33 yo male, 5'5" 160#

Ran 5 miles
225x3
235x3
255x3
275x3 (PR)
285x1 (fail)
275x3

Total - 3795 (does that matter?)

F/5'10"/147/32

First time doing back squats.

45x3
85x3
105x3
135x3
105x3

205 x 3
Had more in me but wanted to live to fight another day. Knee still not healed after surgery.
First time on treadmill (15 min's) small pain.

M/5'9"/215/28

225# x 5
275# x 4
295# x 4
315# 3-3-3-3-3

PR BABY!!! felt great!

44/205/M
ATA & strict form; no belts,OLY Shoes.

#1-135
#2-175
#3-205
#4-245
#5-250

Paddy

M/5'9"/215/28

225# x 5
275# x 4
295# x 4
315# x 3-3-3-3-3

PR

love the back squats, but heart wasn't into it
wa, wa
warmup 135x8/205x8
225 all the way

1) 70Kg
2) 80Kg
3) 90Kg
4) 95Kg
5) 100Kg

M/29/190/6'2
Haven't done squats for a long time, needed work on form, geez-still need work on my form, so I did extra sets.
95 x5
135x5
155x3
185x3 UGLY
185x3 STILL UGLY
155x3
165x3
175x3 UGLY
135x5
45x10 - overhead squats (hurt)

36/M/305lbs/5'9"

225 x 3
245 x 3
275 x 3
285 x 3
295 x 3

All past parellel felt good.

m/30/77kgs

1)75kg
2)80kg
3)85kg
4)85kg
5)90kg

M 37 5'10" 150#

No barbells, so using dumbbells instead.

CFWU (sub pushups for pullups):
18:18, HR: 154 avg, 178 max

10-10-10-10-10 Back Squats with 70# (2x35# DB)
10:35, HR: 164 avg, 181 max

Tabata:
air squats: 8x 18 reps. next time 19 reps.
pull-ups: 8x 6 reps, next time 7 reps
hspu up to 15 cm stop: 5-5-5-2-2-2-2-2
ring dips: 1-4-3-6-5-4-4-4. The fist one was terrible. next time an even 4 reps per round is my goal.
Have fun, Johan

155x3
155x3
135x3
145x3
155x3

clearly a weakness

Ilya,

Pukie belongs to me. Drop me a line. I'll grant license without fees, but let's get do this through our consigliare.

ROW: 15 min 4080m
Lifecycle: 30min 11miles (PR)

150 Push-ups
100 18lb Med-Ball Sit-ups

Squat 3-3-3-3-3 then post

185x3,205x3,255x3,285x3,305x3.

Week 4 of CF. I feel a whole lot different today compared to 4 wks ago. Stronger, bigger in the chect and shoulders and mental focus has also improved. I have only lost 4 pounds though. I wonder what my BF would tape out at.

New goals: Be more strict to form and the wods as rx'ed. (less mods) Give more effort and put aside the fear of failure. Be more disiplined to the Zone Diet.

m/27/180#/5'10"

3(155#)
3(165#)
3(170#)
3(170#)
3(170#); just barely on the last rep and _fugly_

m/39/150/5'6"

225x3
245x3
255x3
265x3
265x3

Back Squats
3-3-3-3-3 reps
100/110/120/125/130kgs

No rack yet so all weight cleaned into a front squat.
3x95/115/125/135/135

185x3
175x3
175x3
175x3
175x3

M/27/5'11''/198 lbs

As rx'd:

185 lbs
205 lbs
225 lbs
245 lbs
245 lbs

Did OHS as they're diverging with the BS, worked up to sets of 55Kg (broke mental block of 50Kg)

135
225
275
295
225

205, 225, 255, 265, 285

25/m/5'9"/165
CFWU 3x10
110,120,130,160,165

First time in a long time was able to work out with my mate.

Did warm up and stretching then warmed up with
5x132, 154, 176, 220

Program
3x264, 264, 264, 264, 286, 286, 220
Went for a 400m run straight afterwards to loosen the legs.

All sets at 176#

43 m 215
fighting a cold since saturday.
did today's
245, 275, 315, 335, 315
all but 335 were full depth

did tabata something else (catch up)
370, pr is 390, but considering illness and prev squats, did pretty well

32/m/215
As Rx'd
405x3x5

m/42/6'/183

185x3, 225x3, 245x3, 275x0 Failed early, felt wrong so stopped

M/27/197/6'4"

CF Warm-Up

Warm-up Back-squatted 3 reps of 55#
Warm-up Back-squatted 3 reps of 65#

Back-squatted 5 rounds of 5 reps of 75#

48/m/140
185x3x5

33YOM 190#

185
205
215
225
185

30/M/5'5"/168

225
225
225
225
225

I was still sore from a couple of workout ago. i also did tabata something else to catch up.

i was kinda drooling last week watching all the heavy squats and doing only met cons, so i made up my back squats today.

6x3 back squats

CFWUx2 -- sets of 5 real pullups + 1x10 air squats, 1x10 oly bar squats

95-115-135-135-145-145

some were ugly, some weren't low enough. my form is always my main concern with squats. i used my 3 minute breaks to work on visualizing my form. believe it or not, i felt better, stronger and more confident as the weight went up. its still not perfect, but its improving. i really wanted to try to go for a PR, but i decided to concentrate on my form. my back feels good and my legs are tired. guess it was a good choice.

ck

30/m/6'3"/215

warm up:
10x135
6x185
4x225
then: 5x3 @ 315 lbs

27/m/225

as rx'd
225
295
335
365
385

135,185,205,225!
to perdendicular need more motion

warm up 5 x 135

3 x 185
3 x 205
3 x 225
3 x 245
3 x 265 failed on last attempt

First time doing back squats in a long time.

3 x 115
3 x 135
3 x 185 (not the best form)
3 x 165
3 x 175

John @ CF Snohomish
To ball
155
177
199
214
214
219

M/40/6'/285

Back Squat 3-3-3-3-3

110 (warm up)
1. 130
2. 150
3. 160
4. 180
5. 200

Had to use Smith Machine. No squat rack available.

255
275
275
275
285

Back Squat 3-3-3-3-3 reps
245-255-255-265-265

15min run @ 7:30

3 rounds of Barbra in 19:48

Age 36
BW 184

CFWU 2x15

265,265,255,255,245

Did weighted pullups 3x5 between sets, too:
50,60,65,70,60

3x135
3x135
3x140
3x140
3x145

2x150 almost had the third rep

def. PR from last time

225/235/245/255/265
should probably go heavier next time

Late post but did the squats last night.

CFWUx3
45x10, 135x6
185, 185, 195 (f first one), 185, 185(2+f), 175

Not completely with it mentally. Form errors as a result. I think I need to go to a barbell cert.

as rx'd a day behind...catching up from Mardi Gras

3-4 minute rest between sets

251x3, 261x3, 271x3, 271x3 (brain gnatts), 271x3, 271x3

5 days rest (if you can call riding in Endymion and drinking for 5 days rest) may have helped the good numbers.

last time was 245, 245, 265, 265, 255

As Rx'd
w/stomach flu
3x225
3x245
3x265
3x265
3x275

24yom178

Back Squat 3-3-3-3-3: 225-245-255-240-225 (lbs)

depth was an issue as the weight increased, a coach would have been nice to have to cue me on the UP. 225 was very comfortable weight to hit past legal depth for all 3 reps.

115-135-145-155-165

m 43 208

empty bar warmup X 10
135 x 5
185 X 5
205 X 3 by 5 sets

Awesome

Just sets of 135... A little sore and tired.. damn flu

www.angrydalty.com/crossfit.htm

M/31/5'7/179
225-225-225-225-225
Still recovering, but fely ok. Focused on depth an core tigthness

135, 185, 225, 275, 225, 225 X3

135, 185, 225, 275, 225, 225 X 3

27/f/137
155, 165, 175, 185x2, 185x1
Totally not feeling it today. Super tired and just didn't have my head in it. Next time!

40y/o M
75" 202#
Back Squat
3-3-3-3-3

CFWUx3 + 225# BSx6
sets of 3: 275/297/297/297/297

225 x 3, x 3; 245 x 3; 275 x 3, x 3

Did this last night, super tired. Great to have my own gym in the garage!

Not a great set, but doing something vice nothing is always a win.

Janet did practice back squats!

Paul

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

CFWU + HSPU: 3 sets / 15 reps per set / Squats 3 reps @ 135, 155, 175

WOD:

185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

I took Kelly Moore's advice when she said go lighter and hold it a the bottom for a couple of seconds and then complete the rep. Great advice, thanks Kelly.

I feel god about this workout. A month ago, 185lbs was a PR for me, know I'm holding 185 at the bottom for three reps, thanks coach!

Have Fun, Train Hard,

Billy

CFWU x3

Blue band to assist on pullups
Dips done on bench
Did Good Mornings instead of back extensions

WOD did 45#, 50#, 55#, 55#, 60#

Still working on form and have a hard time getting heavy loads over my head.

Ran a 15K Saturday - my fastest endurance run ever. 8:28 pace, finished 7th in my division with a time of 1:19

180x3
200x3
250x3
270x3
270x3

m/35/81kg

warm up.

120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3
130kg x 1

smith machine - bah!

225,235,245,255,255

225,235,245,255,255

Warm-up:
3000m row - 15 min.
Back squats - 10 x 45#; 10 x 95#

WOD#16 - Back squats:
3 x 125#
3 x 145#
3 x 145#
3 x 145#
3 x 155#

Cool-down:
Back squats: 10 x 95#; 10 x 95#; 10 x 95#; 10 x 45#

Warm-up:
3000m row - 15 min.
Back squats - 10 x 45#; 10 x 95#

WOD#16 - Back squats:
3 x 125#
3 x 145#
3 x 145#
3 x 145#
3 x 155#

Cool-down:
Back squats: 10 x 95#; 10 x 95#; 10 x 95#; 10 x 45#

33/M

3 x CFWU
135 x 3
205 x 3
215 x 3
225 x 3
235 x 3

Cleans 95 lbs 5 x 3 sets
OHSQ 45 lbs 10 x 3 sets

32/M/200lbs

CFWU x 3

as rx'd

225 x 3
275 x 3
275 x 3
275 x 3
275 x 3

M/27/6'1"/193#

115, 135, 155, 165, 175 x 3 for each

Followed by 26 45# sholder press, 100 single unders, 35 hspu with Smith machine holding my feet, decided to work on several of my weak areas.

165/170/175/180/185

33/m/205

315x1
315x1
315x1
335x1
335x1
355x1

33/m/205

315/315/315/335/335/355x3

BS 3-3-3-3-3

235-245-255-265-275

34/m/257

CFWU x 3 - squats

3 x 135
3 x 185
3 x 205
3 x 225
3 x 235

Followed by High-Rep Upper Body cable workout - bi's, tri's, chest, shoulders, traps. Was just in the mood. Also 28 minutes on Elliptical.

3 mile run
22:12
then
3 x 5 back squat
185#

M50/195#

Warmup: Fast stretch! No time for anything else!!

squats 5x3 = 135/165/185/205/210

Notes: Performed 080205. Focused on form and depth; quality over quantity. Last set was +5 lbs from last time. Next time, start at 165# and see what happens.

Olivia:
105-115-125-135-145 (PB)

Jeff @ home
squats to ball in lifting shoes
199-221-243-265-275

Charity
squats to aerobic step set at just under 8"
133-153-163-175-182

3 x 43
3 x 63
3 x 73
3 x 73
3 x 73

3x 180, 180, 190, 200, 205

BW 70kg
95kg across the board

Airfield Run: 29:13

Back Squat:
275x3
295x3
315x3
315x3
315x3

CFWU x 3

100x3
110x3
120x3
130x3
130x3

What made it tough was that I had to clean the weight every time. I really have to get a rack.
My lower back did not hurt or bother me at all, which is a huge plus for me.

185,225,225,235,245

315,335,345,350x1,315
bad form today

29yom 180
Low back squat 5-5-5
135-185-205

After
1000m row
45lb thrusters 50reps
30pull
500m row
45lb thruster 25 reps
15pull
14:20

m/25/190

cfwux3

135
145
155
165
185

200,215,230,245,255 (failed on 2nd rep), Fsq 135x4

CFWU 3 x 15 24:29 PR

Squat 145# 5x5

Push press 45# 50 reps

185 # 3 x 2
205 # 3 x 2
215 # 3 x 1

25 wall balls @ 15 # x 3
50 jump ropes x 3

135-155-185-205-225-225-225

Working back on this slowly w/ hernia. next time go to 245.

Did some HSPU work between sets. 3 good ones w/ hands on 3" blocks and forehead touching ground.

31/m/6'2"/209

Worked in SP w/ BS on 2/4/08.

SP - 135x3,3,3,145x3,140x3
BS - 225x3,3,3,3,3

Watching the Rip SP vids really helped. Also, on BS paused a second at bottom to ensure proper depth.

Phil 4:13

185-215-235-255-275

42yo/M/68"/185#
Just getting back in doing the WOD after about a year absence. Work schedule and other whines will make it hard to be 100% consistent but on days that I work out I will do the WOD... there - I said it.

1xCF wu + light wt squats.

3 at 225, 235, 245, 255, 265 (PR).

Did some cleans and jerks for form as a warm down.

315-365-365-365-365(2)

Barely missed last one.

41/M/172
CFWU

185
185
185
185
205

As Rx'd
Burgener WU-(x3)

Back squats
295(x3)
305(x3)
315(x3)
325(x3)
335(x3)
Move up in weight next time.

JennieLee 26/f/5'9/160#

warm-up run, squat warm-up 45x5, 135x5

WOD:
155-165-175-185(2)-185(pr!)
made sure she hit the bottom on each rep. form is much improved and stayed solid throughout. nice work!

post: Joshie (results posted there)

36y 206lb 6'4" M
185
275
275
275
275

CFWUx3
5x135, 3x185 warmup
205-225-245-255-255
5x185 warmdown

Decided to just go for a single-rep max, since I think I figured out why I was doing so crappy on these before.

45 x 2
95 x 2
105 x 2 (Previous PR)
135 x 2
145 x 1
150 x 1
155 x 1 (PR by 50 lbs!)

m/36/6'2"/190
Colorado Springs

70/100/110/120/130x/125/130kg(286lbs)

Not happy with my results today, should have started higher and pushed for the 140kg mark sooner.

29 yom 225#

315/345/365/385/405

28M/73"/255lb

Last night:
185 x 3
225 x 3
275 x 3
315 x 3
335 x 3

Started off low because I had NO idea where I would be by the end (first time squatting since shoulder surgery). Not a ton of work but I'm sure my legs will feel it tomorrow. A sad showing at only 335, but not as bad as it could have been. My shoulder was killing me, so I punished it:

Seated DB OHP:
w/ 40's 8, 8, 8

Also weak, but I know I'll be feeling that part tomorrow!
Workout time not including warmup: 18:55, Avg HR 131, Peak HR 154

back squat x 3
72.5,75,77.5,80,80,82.5 kg

(prev 70/75/77.5/77.5(f)/75 kg)

m/33/205
cfwux3
135x8
185x3
as rxd
205,225,235,245,255

33yom/195#/5'11"
CFWUx3
WOD as Rx'ed:
135x5 warmup
185x3
225x3
245x3
265 (2 completed, 1 fail)
235x3

Did 5x5 (low shoulder squat) at CF Virginia Beach -- thanks for the great workout Thomi! I wish I had a facility as nice as yours in Tampa -- ok I wish I had any CF box near me!
225 x 5
245 x 5
275 x 5
295 x 5
335 x 3 -- good spotters are key! -- new PR!

Last time did x 3 and failed at 295 succeeded at 275

235,245,255,265,275 - taking it easy on the back

185/215/245/265/285

Age 52/BW 250# Still staying light after eye surgery 5 x 3 @ 185# (trap bar). Workout done on 080204.

5 sets of 185

275,285,295,305X1,1,1

3 rounds for practice
5 squat snatch/ 5 overhead squats at 85 lbs.
18 pullups
10 gh situps with 5 lbs.
7 hspus
10 gh back extensions with 5 lbs.
10 32 inch box jumps

swimming
underwater swimming and backstroke to warm up
5 X 100 free on 1:35
rest
1 X 100 breast on 1:40
rest
5 X 50 breast kick on 1:20
rest
5 X 50 free pull only 1:05
rest
50 breast in 43 seconds
cooldown

20080206 1630
CFWU 10 x1, BS 8 x 100kg
WOD080204: BS 3 x 5; 3 x 140kg, 3 x 142.5kg, 3 x 142.5kg, 2+1F x 145kg, 3 x 142.5kg
Than Tabata Something Else (See 080202)

M/35/140/5'-5"
@ Work
135 x 3
155 x 3
185 x 3
190 x 3
200 x 3 Felt good. Way up from last time I did this WOD. Legs still sore from TSE last night.

352x3/359.5x3/364.5x3/369.5x2

60/70/80/90/100kg burgener & cf warm up

65 x 10
185 x 3
205 x 3
225 x 3
225 x 3

39/m/176cm/68kg

80, 85, 85, 90, 85 kg triplets

m/32/164

185
225
235
235
245

F/33/5'5"/145

CFWU X 2

warmed up squats

95/100/105/110/115

225x3
245x3
255x3
275x3
285x1

M/38/186/70"

CFWU x 2

WU sets of 45(2), 95, 135, 185lbs.

WO 225 x 5 reps 3 sets

27/M/5'10"/172

1 minute for 58 pushups

40 minutes ultimate football

225
235
245
255
255

M/22/153 cfwux2

After push-press WOD:
135x3
185x3
205x3
225x3
245x3
Could have gone heavier, but wimped out.

m/32/6"0/230

combo workout
crossfit warm up, then

squat 225/275/275 3 reps each
push jerk 135/155/155 3 reps each

overhead squats 2 sets of 10 for practice

knee still doesn't feel 100%. form is still a bit wobbly on push jerks, but getting better. workout done on thursday.

225-275-315-325-325

M/32/285

CFWU x 3

warm up reps with 135#

all 5 with 225#

should have done more weight, working on form and going deep

BW 130, CFWUx1, bear w/ bar, 10 KtoE, warmup sets 115/135/155

165/175/175/175/175

Old 3RM PR 165 (at a time when my 1RM was 185); today I could have gone higher (current 1RM 200) but wanted to work on depth and steadiness.

As rx'd

315,365,385,405,425 X 3

165, 175, 195, 205, 215

40/M/200

185# all 6 sets of 3 reps

305 X 3
305 x 3
315 x 3
315 x 3
315 x 1 then failed on two more attempts
225 x 10

M/24/140lbs
135x3
185x3
205x3
225x3
205x3

225
225
225
225
225

CFWUx3
185
195
205
215
220 PB

previous pb was 210x1

38/M/191--Syracuse NY
Left knee problems...
225/255/275/205/315

100-100-110-120-120

54/64/69/74/76.5/79

27/m/194

Did this workout a few days back but forgot to record.

CFWU x 2

135 x 7
185 x 5

225, 225, 230, 235 x 2 (failed on 3), 235 x 2 (failed on 3)

Run 1 mile
Row 500m
CFWU

BS 135x5 WU
BS 225x3
BS 255x3 - 6 times

As rx'd:
225
245
265
265
285

m/34/5'9/177

CFWU pushups instead of dips. Dip station in use
CFWU regular
Burgener WU - 1
Row 4 min

225 WU
245, 265, 280, 295, 305
For 305, put ball on 3 risers to make sure I'm going down far enough. Touched ball on all 3. Russ had to help with spot on last 2. Still getting too far forward on heavier weights. Stay back on heels.
Rowed 4 min cooldown

round 1, 115
round 2, 135
round 3, 155
round 4, 185, not quite fully down, i.e. form poor
rround 5, 155, good form

45/f/143 7 sets back squat (150 X 3)

CFWUx3
205-225-235-235-235 (last time topped out at 205)
-focused on perfect technique; started leaning forward quite a bit on last couple sets, but kept weight mostly on heels and good depth

M/39/185/5'10"

Not quite well from cold/flu yet

3 x 225
3 x 245
3 x 265
3 x 285
3 x 265

&&&&&&&&&&

43/m/165

270
290
300
310
320

PR by 20 lbs, no belt, solid, wierd, did get 10 hrs of sleep lastnight.

Oops...thought it was 7 rounds. I'm not sure what my previous PR was cuz I never kept track. But, now I'll know.

155
165
175
185
195
175
175

36/m/150/67"

Back Squats

3x185
3x195
3x205
3x215
3x225

Not my personal best, but taking it easy on my knees

34m178

135 wu

185
205
225
235
240 (2 & F)

34f127

45 wu

65
75
75
85
95

CFWUx2
135x8
185x5
225x3
245x3
265x3
275x3
275x3

135,155,175,185,195

135
225
245
265
285 (x2)

got 295 in October '07

41 m 232

135,155,185,185,185

135 wu
185
205
215
225
225

235-285-285-290-300 pr on workout

295
315
325
335
345

5x3x135
good / next time 145

165
185
185
205 Failed!!!
195 PR
195

185 to 255 x 3
followed this by doing multiple sets of 3 with 185#

Calf tear turned out to be a DVT, blood thinners and bed rest for me!

85 lbs

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
3 mile run

BS 5 sets x3
225,245,265,285,295

Tabata (all strict form)
PU: 10,8,6,4x5=44 (tried too many at the beg)
PS: 30,20x2,17x3,15x2=151
SU: 20, 15x5,12x2 = 119
SQ: 20x7,17x1 = 157
Total = 471

After a loong time off for bjj tourney, did this on 3/19.

2/3 cfwu, burgener (& some ring play)
135x5, 225x3
275-285-295-305-315