Looking forward to getting back to the normal routine after a great time in Santa Cruz!

Is that Jason McDonald the UFC fighter in the front row?

So sweet, I was actually hoping for something like this.

And 1-1-1-1-1 etc means just do one rep of any weight and then add weight each set until you can't lift the weight anymore with good form. Take as much rest as you want, 2-3 min is the norm.

#2 I was just gonna ask if that is the Canadian UFC dude sitting in the front row and you beat me to it!

Looking forward to tomorrow. Wanted to give a shout out to my buddies who are opening Crossfit Tri-Cities Feb 29th.

http://tricitiescrossfit.blogspot.com/

Looking forward to them killing me a little more.

Yes.

I'm getting 160

Hit 155 for 2 last time I did Front Squats but failed at 160

Get it Allison!

missed a lot more than usual on the du.

annie: 6:34

post: clean and jerk 235 1rm pr

my trainer at gsx, ryan schupe got a 5:08 on annie. he is a beast on the du. way to go guy.

Thanks Jason!

That's a happy lookin' group! Love all the smiling faces.
...I see Dave Castro! :)

Did this one last Saturday instead of running (only seven sets, though, plus 5x3 power cleans) so I'll be making up for Saturday's 5k tomorrow.

Front squats 08.02.16:

1x80kg
1x85kg
1x90kg
1x95kg
1x100kg
0x105kg
1x102,5kg

where would i find a list of current open crossfit locations? is there like a directory of CrossFits?

Dairus: Click on the affiliate blog. There is a list by state on the left hand side. Click on the state you're in and the affiliates will pop up.

OK, I need some help from some of you techies. For the past couple of weeks, I've been getting a message when trying to play the WOD videos on my work computer that says something like "the required video codec is not installed on your computer." I can still play the older videos, just not the new ones.
Any ideas?

#13

Go to the link below and download and install the codec pack. Then the video should work.
http://www.download.com/Media-Player-Codec-Pack/3000-13632_4-10749065.html?tag=lst-2

Wow. This is my first time visiting crossfit and geez, am I out of shape.

I got 6:52 of the WOD and even then was I doing them half assed. I couldn't get my body to sit up higher!!

I seem weaker than i was in high school yet weight training for a few months gave me incredible gains. It's a new resolution to visit and Wod everyday :D

Why does Freddy C. always look like he's up to something?

Craig, he just watched the Allison Video.

Guys that is indeed Jason McDonald.

Whoops dismiss that last post, apparently that was for the annie

Alright, alright, alright!!

Love me some front squats. I think if I could pour a fiberglass cast for my torso, those pesky front squats would double in weight. Stupid years of core neglect.

Rock-n-roll, baby!

Hi kids,
My official week-off begins tomorrow. Mainly because I'm a graduate student and my supervisor is on my ass to start programming experiments. This whole school year has seen very little in thesis writing or experiment gains but a lot in crossfit gains. standing five foot five, weighing in at around 155lbs, running fast, rowing faster, lifting big, jumping high and generally being a "big", "little" guy. I've come to know the clean and jerk(a happy 195lbs for three) and his brother/sister the snatch(a sad 115 for three). I can box jump an easy 40+ inches, Turkish get- up 90lbs and Bar muscle-up like nobodies business.

Thank-you Coach....

Your making my lack of gains in my graduate career seem OK when in reality I spend too much time on your wonderful website and at the gym performing feats that make the gym staff cock their head side-ways like a dumbfounded beagle.

Much love,
George W

Ran some intervals (6 sets of 3 min hard/ 3 min jogging) today (Sunday) and am ready for some squats.
Erin

ken c,

Please stop beating me in every WOD. You are crushing my optimism regarding the Fittest Games.

Love,
Joe C

I REALLY need to move somewhere there is a Crossfit gym...

I agree. I think freddie didn't pay dues for this cert and just snuck in the back door. lol.

front squats drool, back squats rule!

Haven't even left SC yet. Excellent cert. I learned more than my brain and body can process in 2 days. Kind of disappointed that Coach Glassman wasn't there, not in a "hey I got gypped" way but in a "missed meeting Watson and Crick" kind of way. Thanks to all the trainers; your professionalism, direction and motivation are all top notch. Thanks to my FGB and medball clean workout partners Forrest and Kris for pushing me hard. It's really too bad the box is closing.
-Michael aka "the Beer Guy"

#14 Marie_CFATL

Thanks! I'll give it a try.

Hey Everyone, you've got to go to one of these POSE running and endurance training certs! We just got done and it was truly amazing. If you are one that skips over the 5 & 10k WODs, this is for you! You won't dread running anymore, and your times and recovery will improve a lot. It was so much fun, and a ton of great information. There was a lot of good info on muscle rehab and maintenance. I couldn't believe how bad my form was at first, and how much it improved after one day, and then how much easier the running and recovery were.

Just want to say thanks to Brian, Mike, Melissa, Jeff, Rookie & the others who spoke and helped. You've done a great job with this cert, and it was a lot of fun. See you in June!

LOL - there's also a member of the Kansas City Chiefs in that photo.

185-225-245-255-275(F)-275(F)-265

Not a PR, but close.

Yes, it was a star-studded affair at this weekend's Cert at HQ! It was truly an honor to attend the Cert and work with elite of the elite.

Thanks to each and everyone of the trainers for personifying Virtuosity. Thank you to every one of the participants for giving your all and supporting/pushing one another during the WODs and technique drills. An extra special thanks to Pat Barber and Adrian Bozman for letting me tag along for a very un-Zone dinner of Panda Express on Saturday and for the ride back to the hotel. I did my best to hide that I was geeking out at 'hanging out' with two of my Crossfit heroes.

For anyone contemplating certification, I can't stress how worth it it truly is. It's worth checking the site twice a day waiting for a new one to open up, It's worth the wait, it's worth the money, it's worth the trip to wherever in the country/world you've got to get to to go. Whether you are interested in becoming a trainer and/or opening an affiliate or not it really doesn't matter. If you are seriously dedicated to advancing your fitness and your performance, this is undoubtedly one of the best steps you can take.

Finally, for every trainer Crossfit superstar you are dying to meet that you don't (in my case Annie and Coach G) you'll meet several more that are equally amazing as trainers, athletes and individuals (in my case Pat Sherwood, Dave Castro and Brian 'Tosh' Contosh).

Looking forward to getting back to the Black Box this week and working under the expert guidance of the great crew there and continuing to grow and develop

-Shane

What probably happened was that Freddy C. added 20# to the bar without anybody noticing for the FGB workout, and he's tickled silly that he got away with it. That's my guess.

What's this about the box closing in SC? What's going on?

Just got back from the barbell cert at Crossfit Eastside (Redmond, WA). Big thanks to Michael and Carrie for being such good hosts and great coaches.

Coach Rip, Kilgore, Eva T., Steph--thanks for the incredible knowledge you shared with us. I've learned more in the past 48 hours than I have in the last 15 years of lifting.

Highlight was a kiss on the cheek from Eva T. after fixing my deadlift form through her coaching. Too cool.

I highly recommend the basic barbell cert to everyone.

Mark

Amadraeus--No cause for alarm. The original box is closing but Central is right down the block from them and then there is North Santa Cruz and, I believe, one more opening in the SC area. So there will be more Crossfit in SC than ever. But this was the last cert to be held at the original box and they'll be closing that box down in the not too distant future, according to Nicole.

Shane, so glad you enjoyed. Looking forward to more details when you are back in NYC!

Made up Diane tonight from last week. Looking forward to some front squats tomorrow!! Gotta love 'em. Sad that my front squats are as good as my back squats.

In reading the previous posts, I am in awe. This weekend there was a Level I trainer cert, a POSE running cert, and a barbell cert. I can't believe how Crossfit is growing, and all for the better. We really are all a part of a revolution in the fitness industry.

I was fortunate to be a part of the Level I cert in Santa Cruz this weekend. The quality of lectures, the information provided, and the group of athletes that attended were outstanding. This weekend there was both a UFC fighter and a professional football player in attendance. When a UFC fighter tells you that he thought he was training hard enough up until he attended a Crossfit cert, you are reassured that you are without a doubt in the right place to be pushed into the realm of being "fit."

I never ceases to amaze me how much better a certification is from the last one I attended. I have had the opportunity to attend certs with Coach present, and Coach not present. I assure you, the quality of information presented is the same. As I sat through each lecture, all I thought was how fortunate Crossfit is to have such talented and knowledgeable people ready to share that knowledge with rest of us. Great job Tony, Dave, Adrian, Pat, and of course, Nicole.

P.S.- I really wasn't up to anything other than being happy to hang with such a cool crowd. Michael "The Beer Guy": Thank you for the Fat Tire! I love beer.

I just thought I'd share this link that I ran across today on WebMD - if I had a penny for every time I had seen one of these, I'd be a very wealthy girl.

http://www.webmd.com/fitness-exercise/features/9-least-effective-exercises

#17 - Touche, Sevan. Very good, man.

Went at this one after no sleep in over 24-hours. Decided I'd see where I'd break.

315-315-315-315-315-315(fail = broke)-275-275-275-275

In need of a nap now...

WEB, Afghanistan

I had not slept in over 24-hours, but I thought I'd see where the body would break:

315-315-315-315-315-315(fail, aka broke)-275-275-275-275

I need a nap now...

WEB, Afghanistan

I suck. I can not get my arms underneath the bar like I am supposed to. It seems like there is not enough room, my bis are not that big (17" I think) but I can not bend my arms enough to get them under the bar like they are in the video. Instead I had to cross my arms, and hold the weight on my shoulders that way. Very difficult, can anyone offer any pointers? That along with the fact that I suck at regular squats (bad back for over 6 years) and I got this horrid workout.

20 min cardio warmup on treadmill then "Annie" from Sunday as I was off Sunday then:

135-135-155-155-165-165-185-185-185-185

I hope I get better at these, I am getting better at regular squats but NOWHERE near where I should be.

Yo OPT, where you at dawg? You da man! (Let's go beast Helen)

No time to do today's workout. Business trip.

I do have a question, though. I watched coach's video on nutrition and have a question about fish oil. Does anybody have any recommendations for their preferred product?

Thanks to all who reply.

Stuart

Can someone please point me to a picture of a 50-pound rock? I know I've seen photos of rocks, some of which were painted with a "50", but I can't find these photos.

Either send me the link by email or post it here... Thanks!

40 y/o M
75" 203#

WOD: Front Squat 10x 1rm

CFWUx3 sub L pullups added 50 double unders

Front Squats:

185#/205#/225#/235#/240#(f)/240#/245#(f)/240#/240#/245#(f)

matched PR of 240#

Maybe one of these people who always seem to amazingly 'pick it' could do so the day before. It would cut the posts in half and then we'd all know who the real clairvoyants are!

Beltless barefoot AKA front squats:

155x1
160x1
165x1
170x1
175x1
180x1
165x4x1

All reps good; would have worked a little heavier if I hadn't been rushed for time.

165
185
205
215 failed
210
210
210 failed
205x3x1

last time only got 175 clean all those were clean crossfit is great

To all the participants and trainers involved with the level 1 and level 2 certs that just went down........thank you!

To all the participants, thanks for your motivation and desire to improve yourselves as athletes and trainers. You guys are a pleasure to instruct.

To all the trainers, I learn just as much every time we do one of these as I did at my first cert. It is very informative to hear the same subject matter discussed by a different trainer. Everyone has their own style and technique they bring to the table. Thanks!

Congrats to everyone who got their first muscle up. To those of your that barely missed....keep working, you are almost there.

It was a blast as usual.

33/M/198

165
185
205
225
225
235
235
245
245
255

M/40/5'11"/190

WU and 3 rounds, 20 FS, 45#

F/37/5'6"/140

45-55-65-75-85-95-95-100-105-105

raining today

31/M/195

3x CFWU

145-155-175-185-195-205-225 (PR)-205-215-205

Concentrated on form and full depth.

25/M/168#/5'6"

First time I have ever really tried to go heavy on front squat. Pretty impressed with myself. Started out my leg workout with my usual stuff but finished with today's WOD. All reps were 225 with good depth and form.

Stop @ 135#

#38

Too funny. Since starting CrossFit I can't even watch other people workout without thinking "what a complete waste of time". The gym is like an assembly line of useless effort.

I'm glad they're at least they're doing something, however, every chance I get I plug CrossFit to bring people into the camp and quit wasting their time.

#44, Stuart -

There's a lot of discussion re Fish Oil caps in the nutrition section of the Forum. I recommend you look there. Personally, I use Kirkland (Costco house brand - I get the biggest dosage I can, which was 2 caps - 1700 mg, 480 EPA, 400 DHA). However, this weekend they didn't have those - they now have 1 cap - 1200 mg, total 684 mg w-3s, but no breakout of EPA and DHA. I took 2 of the 1700s, I guess now I'll take 2 of 1200s and actually get more total w-3s. Do wish they included the breakout. The enteric coating, BTW, seems to work - I have had 0 "fish burps" and my husband has had 1 or 2.

29/m/5'10/205

95-115-135-145-155-165-175-185-195-205

Not bad, but the back feels great.

bw 170

235x1x6
240x1x4

215
220
225
225
230 (miss)
230
230 (PR by 15#! Old PR was 215)
235 (miss)
225
225

Felt OK today, although I think if I had psyched myself up a bit more I could have gotten 235.

Straight out the Gate

Camp Fallujah

m/24/6'2/200

CFWU x 3

07 Jan 2008: maxed at 185

Today:
135-165-175-185-195-205-225-235-245-255

Does anyone know what a 200 pound male should be able to Front Squat?

Age=28
BW=185

Front Squats
185x5
225x3

255x1x8 :>(

Looked back at my workout log and noticed 2 months ago I was doing front squats for 305 across the board.
So as you can imagine, I'm pretty disgusted at my performance right now.

http://stevesclub.typepad.com/

37/m/247

165
175
185
205
215
225
225
235
235
245

didn't look closely enough at what was posted.
only did 7 singles

185,205,210,215,220,225,232(counted the clamps)

last time we did this was my first-ever day at crossfit, so my from probably wasn't the best. i'm happy to get a chance to see my improvement!

135
145
155
165
175
185
195
205
215 - still felt very strong, so i decided to go for broke
235F - ...and i broke

on 1/7 i got to 205, so i'm pleased.

Alphasig319 (Comment #62)

That's easy, the answer is just 5 more lbs.

-WEB, Afghanistan

Shane (#32)-
Where was it that you met Tosh, and what cert was it? I know him from a while back and didn't realize that he was a trainer. Thanks.

Alphasig319,

Just kidding - the below site (from the FAQ) will give you a good reference for the three major barbell lifts by sex and weight. Just adjust accordinly.

">http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf">
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

-WEB, Afghanistan

Bwt:150
55,65,75,85,95,105,115,125 failed,115,120

Another great 3 day set. Lower body is definitely destroyed and could use a rest day. But the pain is worth it as the gains are awesome. Level of energy is up, really getting results. Crazy.

185
195
205
215
225
(all PR's after)
235
245
255
255
275

And then we said, tomorrow's a rest day. Hmmm, what should we do. Beck remembers the Santa Cruz CF workout that goes like this:

Bike 1 mile
21 body weight deadlifts
21 35# db walking lunges
21 35# db squat thrusters
Bike 1 mile
15 body weight deadlifts
15 35# db walking lunges
15 35# db squat thrusters
Bike 1 mile
9 body weight deadlifts
9 35# db walking lunges
9 35# db squat thrusters

3 .. 2 .. 1 .. holy crap.

Boo: 18:40
Beck: 18:08

Soooo ready for a rest day. Might need to spend the day trying to figure out what we were thinking.

SWEET

49/M/220

5 mile run

First Time FS

135 x 4
185 x 2
225
245(f)
225
225
245(f)

36/m/170

D-wreck #43. I have the same problem with holding the bar on the front squat. The way they show it in the video just kills my wrists, so I also end up trying to balance it on my shoulders with arms crossed. And yeah, it's pretty awkward. But i knocked it out and beside the awkwardness of the hold, the movement felt pretty good.
135,145,155,165,175,185,185(fail), 175, 175, 165

Gold's Gym Ballston, VA

43/M/75"/200

First time doing Front Squats

95, 145, 185(f), 185, 175

Stopped because wrists were killing me, not because of leg failure. Better work on it and get some flexibility in the joints.

10 push ups per minute X 15 minutes and some GHD situps (first time for GHD). Only thing easy today was the push ups.

Hi from Northern Ireland!

Just letting you know that I am an avid CF'er with hopes of affiliating in the next few weeks. Also plan to visit the US and attend a cert before the end of the year.

Female: 35yr-5'7-132 (60kg)

49.5
55
60.5
66
88
93.5
93.5
93.5
93.5
93.5

M/31/5'7/177
Still nursing on the heavy lifts, but this felt pretty good
135,135,135,155,155,155,165,165,175,175
Rowed 2k in 8:20 after. Disappointing.

CFWU-30 assist pu's
WOD-
55,60,65,75,80,80,85,90(PR), 90 failure, 85,85
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

WEB,
funny stuff 5 more lbs, thats the truth
jlove
Straight out the Gate camp

fs 135#, 155, 175, 185, 195, 200 5x1 pr+10#

M/25/215/6'4"

185-195-205-210-215-220-225-230-235-240

followed by "Annie" as rx'd; 9:51 (playing catch-up)

Wife did "Annie" with me, in 9:50 (subbed regular jumps x2)

#74 was my warm up. Now I have to do the real work out and walk an 8 and 5 y/o through National Zoo!

A drunk (not me) plowed his car into the front wall of the gym and took out about 18 feet of brick wall- so they wouldn't open this morning.

So I did front squats at home in the basement today...
185-185-195-195-205-205-205-205-205-205
Pretty boring working out on my own after going to an affiliate for the last four months.
Still nursing the lower back after last week's deadlift PR.

M/184/52
155
185
205
210
215
220
225
230 (fail)
230
235 (PB)

85-85-95-95-105-105-115-125-125-
135(F)
pr by 20#. Form much better, didn't feel any pressure on the wrists. Thanks to all who helped on the message board the last go around.

Finished on 225 today
A year and a half ago I couldn't even deadlift 225

Nice work on the revamped sidebar. Thanks!

47/m/180

155
175
185
195
200
205
210
185
185
stopped here due to sore figner/hand joints

really need to work on poor rack placement causing pain and lost focus

Just got back from the 13 hour drive to Seattle, but I had a blast this weekend at the cert at HQ. Big thanks to all the trainers and all the attendees, especially my workout partners!

It's so dope to see how our community grows so fast

#69 WEB

Thanks for the link. I appreciate it.

23/m/198lb
275,285,275,275,275,265,265,265,265,265

Male/59/183#
Got up to 180# ,pr by 45# thanks to coach Stephen at Carolina Crossfit.I have done Crossfit for over a year by myself with great gains.I have been training @ Carolina Crossfit for almost 2 months & have gotten 4 pretty large pr's thanks to coaches Paul & Stephen.What a difference professional coaching makes!If you are training on your own & have any way of getting to a Crossfit affiliate,you owe it to yourself.
Uncle Dan

In kg:
55-60-62.5-65-67.5-65-62.5x2-60x2

26/f/5'6"/138.5#

7.5kg better than about 3 months ago!

In kg:
55-60-62.5-65-67.5-65-62.5x2-60x2

26/f/5'6"/138.5#

7.5kg better than about 3 months ago!

135
185
205
225
235
PR - 10lbs

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

135-145-155-165-175-185-195-195-205-205

still only have 65lbs so i did tabata front squats.
m/6'1"/201/30

9/9/7/8/7/7/7/7=61

225
245
265x2
275x4 (pr)
285x2 (pr)

warm up 30 minutes cycling.

WOD:

1. 55Kg
2. 75Kg
3. 80Kg
4. 85Kg
5. 90Kg
6. 95Kg
7. 100Kg
8. 105g
9. 110Kg
10.115Kg(f)

PR by 20 KG. Reason: Technique.

25/m/190/5'9"

185-190-195-200-205-210-220-225-230(PR)-235(failed)

do my wrists hurt because they are weak or am I doing it wrong?

viva la revolution!

CFWU x2 w/ pushups, jump slow release ring dips
row 1000m 3:51
Front squat built up to:
135#-1x, 143#-1x, 155#-1x, 165#-1x repeated 7sets
jump rope 150x both feet, 150x each foot nonstop

43/f/5'6

front squat,
105lbs, 110,115,120,125,130,135,140,145 X 3

did the CF Maui WOD - 5 rds for time:
30 DU
21 - 44# KB SDLHP
21 - 35# DB Push Press
16:19

105
125
135
140
145
150
155(f)
150
105
105

Pretty disappointing day. Had to use the smith machine as well.

I had to clean weight which limited me, if I had a rack who knows how much I could do.

135-135-155-155-155-155-155-155-155-155

M/39/185

Warmed up with double unders and 800m row.

155/175/185/195/200/205/210 (pr by 25 lbs)/185/x/x (shooting pain in right knee)

More better faster

38/F/137/5'7"

20 min on arc trainer for legs after yesterday's DUs - ouch.
CFWU X 2
75-85-95-105-115-125-135(pr)-135(f)-125-125

Bwt: 134

177
199
221
232 fail
232 (pr)
221
221

32/F/5'10"/155#

Front Squat:
165
170
175
180
185 (match previous PR)
190 F
185 F
175
175
175

Then, I did the rest of my strength program, day 10 -

Shoulder Press: 90x5x3
Power Clean: 115x5x3 (missed #5 of the second set)

As a small payback to the CF-community, here are some TABATAS:

AC/DC: http://www.mediafire.com/?euptytmfibk

Metallica/Rammstein: http://www.mediafire.com/?dzijzzdcjbt

and also
Eminem/Cypress Hill:
http://www.mediafire.com/?4f3mru5xfum

Thanks to "John" for the chimes he made. Filesize is around 15MB.
Hope to upload some more as they are made. Requests? (NO Celine Dion!)

185-195f-185-190-195-195-185-185-185-185

170

115, 125, 135, 145, 155, 160, 165, 167, 170PR

Previous PR 155x2. Crushed it. Thought I would maybe hit 160 so I'm happy with a 15#PR.

135,175,195,200,205,210,215,225,230,235

front squats seem to hurt my wrists and arms worse than anything else, i hurt my wrist yesterday training so i went with the back squats.

135
185
225
265
285
315
335

M/26/185

95
115
135
155
175
185
195
205 PR
210 PR
215 PR

tried max pull-ups again.

25
which is one more than saturday. But I had to stop and now I'm stuck with a headache AGAIN. I need to get to the bottom of this.

First time going for broke on front squats:
1x185
1x295
1x225
1x265
1x265
1x265
1x295
1x295
1x295
1x315 (failed miserably)

Rory
27/195/M
Camp Hero

WU:
Broomstick OHS and Front Squat
Front Squat 135X5

WOD:
155-165-175-185-195-205-215-225-230(f)-230(PR)

Thanks Coach!

M/38/187/70"

No rack for front squats so I did a heavier Nancy.

400m run
115# OHS (snatched)

21:56

39/m/198/73"

CFWU

FS's with bar guard (not Smith)
5x45
5x65
3x93
105
135
155
175
175
5x135

jumprope warmup...practiced su,du,and whipmyselfs(rope feels lovely when it hits the top of my feet or shin area when I miss on the du)

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

Hindsight should have started at a higher weight. Last time I tried these I struggled with bar rolling forward. This time I was able to keep the bar way back on the shoulders by leaving just the end of the index and middle fingers on the bar. That kept my lower arms perpendicular to my body pretty good and I felt much more stable and a lot stronger.

F/40/5'2"/130

CFWU x 2
Front squats:
85-95-105-105-110-110-110-115-120-120 (PR)

Former PR was 105

My stomach is a bit sore from all those sit-ups yesterday!

33 m 195#

CFWU x 3

135-135-155-155-175-175-185-205-205-205

I haven't done very many front squats prior to this. I didn't have any trouble so I'm pretty sure I could do much heavier loads next time. I guess it's typical for new movements -- I wasn't really sure where my limits were. I did learn, however, the importance of keeping your elbows high. It makes a big difference when supporting the weight.

7 days until Afghanistan.

Just got back from the Level 1 Cert in Santa Cruz this weekend and just have to say it was an AMAZING time.

The Trainers - Their outgoing personalities, unbridled passion and enthusiasm for CrossFit combined with focused expertise and an immense attention to detail created a great learning environment. I've been studying for my CSCS and am about to take it but have to say I learned more about what it takes to coach and train clients in those two days than in all my self study. Thank you!

The People - How cool is it to meet other CrossFitters from all over and train hard together? Way cool! The camaraderie and support during the workouts were inspiring. Special thanks to Stuart and Dan for kicking my ass through the WOD's.

Highlight - Well there were a ton but seeing "Tosh" from Santa Cruz CrossFit set a new house record for Grace at 2min 5sec was mind-blowing. On a personal level it was Tosh and a bunch of other people cheering me on at the end of the second day's WOD. Loved it.

95x3
135x2
155
175
185
205
215
225
225
215
205
205

95
105
115
125
145
155
165
175
185
205 (pr)

#'s 27, 32, 38, 51

Excellent cert. Special thanks to HQ, the trainers and the awesome people that attended.

All you crossfitter's that haven't had the chance to attend one, make it a priority. Having the ability to work with such an elite and talented group of people was beyond comprehension. Witnessing Tosh setting a WR in Helen at 2:04 (are you kidding me?!)and having 50+ people in the box supporting him with every single C&J, you could feel the electricity.

If you've never had the experience of competing in front of a crowd and currently working out on your own.."dabbling" with CrossFit at your globo and tired of subbing your WOD. Find an affiliate, or open your own and expect nothing short of the best workouts in the world.

It'll "mess you up"

34/m/175/73"

10m warmup on elliptical

WOD:
175
195
205
205
5x215
225 (PR)

First time going for 1RM on the FS. I felt the reps actually get easier as my form improved (keeping the chest and shoulders up keeps the weight off the wrists), and as I toughened up mentally.

justin 33/m/212

ok, back on track again.
Annie or something like it 15:07
I'm starting to think double-unders are like the moon landing--easier to put on film than to do in real life..

FS 165/175/185/205/215/225/235/245F/245

34/m/175/73"

10m warmup on elliptical

WOD:
175
195
205
205
5x215
225 (PR)

First time going for 1RM on the FS. I felt the reps actually get easier as my form improved (keeping the chest and shoulders up keeps the weight off the wrists), and as I toughened up mentally.

34/m/175/73"

10m warmup on elliptical

WOD:
175
195
205
205
5x215
225 (PR)

First time going for 1RM on the FS. I felt the reps actually get easier as my form improved (keeping the chest and shoulders up keeps the weight off the wrists), and as I toughened up mentally.

Front Squat
95 135 185 225 245 260F 275F

Clean pulls x 2 @ 275

is that john welbourn of the chiefs in the front?

Front Squat
95 135 185 225 245 260F 275F

Clean pulls @ 275 x 2

Front Squat
95 135 185 225 245 260F 275F

Clean pulls @ 275 x 2

Annie 15:07
dbl-unders just don't work with me;

FS 165/175/185/205/215/225/235/245F/245(PR)
justin 33/m/212

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
FRONT SQUAT

95X3,115,125,135,145,155,165,165,165,165

personal note: YOU BETTER PUT UP MORE WEIGHT NEXT TIME GRILY MAN!
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

is that john welbourn of the chiefs in the front row?

is that john welbourn of the chiefs in the front row?

bwt: 155
135x5
185x3
205x3
225x1
245x1
265x1
265x1
275(f)
275x1 It wasn;t pretty and i'm not sure about the depth. It was hard though.

previous max was 260

bw-197

wu
10x bar backsquat, overheadsquat and frontsquat
135x5 frontsquat
155x2 frontsquat

185
185
185
205
185
185
185
185
185
185

MC

My wife joined me today! I was very excited. She mentioned at dinner the other night that she wanted to start working out. She used to come to the Y with me years ago before I began X-fitting, but it has been some time since she's worked out. Today was her 1st ever time front squatting. After explaining & demonstrating elbows up and the rack position, she did it perfectly!

All barefoot to a 10.5 inch box

Ross: 33/M/185
255/255/255/255/255/245/245/245/245/245
up 20 lbs from last time.

Lisa: 34/F/115
85/85/85/85/85/85/75/75/75/75

My wife joined me today! I was very excited. She mentioned at dinner the other night that she wanted to start working out. She used to come to the Y with me years ago before I began X-fitting, but it has been some time since she's worked out. Today was her 1st ever time front squatting. After explaining & demonstrating elbows up and the rack position, she did it perfectly!

All barefoot to a 10.5 inch box

Ross: 33/M/185
255/255/255/255/255/245/245/245/245/245
up 20 lbs from last time.

Lisa: 34/F/115
85/85/85/85/85/85/75/75/75/75

My wife joined me today! I was very excited. She mentioned at dinner the other night that she wanted to start working out. She used to come to the Y with me years ago before I began X-fitting, but it has been some time since she's worked out. Today was her 1st ever time front squatting. After explaining & demonstrating elbows up and the rack position, she did it perfectly!

All barefoot to a 10.5 inch box

Ross: 33/M/185
255/255/255/255/255/245/245/245/245/245
up 20 lbs from last time.

Lisa: 34/F/115
85/85/85/85/85/85/75/75/75/75

FS

225#,225#,230#,235#,235#,240#,240#,245#,245#,250#PR,250#f

previous PR was 235#

5k 26:05
front squat 95-115-135-155-165-175-185-195-135-135

31/M/6'0/190

Practiced: GHDSU, Back EXT

115-135-135-135-155-155-135-135-135-135

Nursed the back a bit on the weight and focused on form instead. Felt good except for my lacking flexibility in the rack position. Been out of the Zone since Saturday morning and definitely felt it...
Post: Max pullups, muscleups, ring dips, and ring L-Sits.

Yeah Front Squats! I had the pleasure of overhearing a conversation about the wonders of leg extensions while I was doing this WOD.

45-135-155-175-205-225-245-265-275(PR)

5k run 26:05

front squat 95-115-135-155-165-175-185-195-135-135

Front Squat started at
199 worked up to 288 x 1 - 4 sets

40/M/5'10"/195

Front squat:
135x3-155-175-185-195-205-210-215-220-225 (+25) new PR.

It's really good to be back in the saddle. The ribs still hurt but I can manage it. Sometimes getting "seasoned" sucks.

225
245
265
375x7

M/22/6'1"/185

As RX'd, beltless, shoeless and ATA.
225, 235, 245, 155x4. 260, 265, 275
Steve L. If, just once, I could approach 305, I'd be a happy camper. You'll get it back again in no time, I promise.

Post: Clean 105 50x: 2:28
then rolling on the floor
then Jerk 105 50x: 3:32
then rolling on the floor
then some GHD Situps

I found Kettle Balls - 10lbs, 15lbs and 20lbs - at TJ Maxx for $16 per ball.

That's a great deal.

Check it out - Good luck

Christian.

LITVINOV EXPERIMENT

No rack, no bumper plates, and marble tile floors. So, off to the track with 185#, to try the Litvinov workout: http://www.t-nation.com/article/performance_training/the_litvinov_workout
Dan John touted this as, roughly, his favorite / best / hardest workout of all time.

3 rounds, front squat x 5, then 400m run, for time, rest 3:00 between rounds.
gorilla: 1) 5x 185#, 400m = 70 sec
2) 5x 135#, 400m = 92 sec
3) 5x 135#, 400m = 93 sec
total work time = 5:00

the girl: 1) 5x 45#, 200m = 45 sec
2) 5x 45#, 200m = 41 sec
3) 5x 45#, 200m = 45 sec

I was afraid I wouldn't be able to clean 185# after first round, so girl stripped it down to 135# for me. Next time I'll stay at 185# and increase front squat reps to 8 each round.

Not that this was easy.

I found Kettle Balls - 10lbs, 15lbs and 20lbs - at TJ Maxx for $16 per ball.

That's a great deal.

Check it out - Good luck

Christian.

225x1
245x1
265x1
375x1x7

can someone help or give me some tips on how to learn how to do a muscule up on rings, the strength is there but no technique.
thanks "make it a great day"

I'm not even home from this weekend's cert at CFSC, but had to pull off the highway to post my profound thanks to all the trainers and participants. I started CrossFit exactly one year ago and the Level 1 cert is a hell of an anniversary celebration -- and nailing my first muscle up wasn't bad either! My only regret - don't wait a year to go to your first cert!

As said above, even if you think a cert is too far away, too expensive, too advanced, you owe it to yourself to reevaluate and consider making the investment in yourself. You will not be disappointed. I was blown away by the volume of knowledge and range of skills that the trainers imparted, and the passion and eloquence with which they shared that information. The presentations were inspirational and mesmerizing, the workouts were INTENSE and administered with careful attn to detail, and the people were so quality. I shouldn't be surpsired, because as Tony pointed out this weekend, CrossFit attracts individuals committed to working hard to improve themselves and help others improve.

And not to be a huge tool, but I've got to say it was ridiculously cool to be at CFHQ in the presence of the athletes and trainers I've come to admire from the web. They're even cooler in person!

A final special shout out to John and Shane who motivated me through two killer WODs, and Pat who helped me nail that muscle-up. Looking forward to the next time we train together!

25/m/168

135/155/185/205/225/225/245(pr)/255(pr)/245/225

34/m/174/73"

175
195
205
205
5x215
225

First time going for 1RM on the FS. I felt the reps get easier as my form improved (chest and elbows up) and I toughened up mentally.

135
155
185
205
225
235
245
255
255
285 pr

34/m/174/73"

175
195
205
205
5x215
225

First time going for 1RM on the FS. I felt the reps get easier as my form improved (chest and elbows up) and I toughened up mentally.

34/m/174/73"

175
195
205
205
5x215
225

First time going for 1RM on the FS. I felt the reps get easier as my form improved (chest and elbows up) and I toughened up mentally.

LITVINOV EXPERIMENT

No rack, no bumper plates, and marble tile floors. So, off to the track with 185#, to try the Litvinov workout: http://www.t-nation.com/article/performance_training/the_litvinov_workout
Dan John has touted this as, roughly, his favorite / best / hardest workout of all time.

3 rounds, front squat x 5, then 400m run, for time, rest 3:00 between rounds.
gorilla: 1) 5x 185#, 400m = 70 sec
2) 5x 135#, 400m = 92 sec
3) 5x 135#, 400m = 93 sec
total work time = 5:00

the girl: 1) 5x 45#, 200m = 45 sec
2) 5x 45#, 200m = 41 sec
3) 5x 45#, 200m = 45 sec

I was afraid I wouldn't be able to clean 185# after first round, so girl stripped it down to 135# for me. Next time I'll stay at 185# and increase front squat reps to 8 each round.

Not that this was easy.

42yom / 149

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

Really felt strong on these today. Actually like front squats better than back squats. No wrist or elbow issues to speak of and flexibility was very good. All below parallel to a small Med ball. 225 was just too heavy I started down and never stopped. Good thing I had safety rails for this one.

Post - L-Pullups, balance work (Squats, Thrusters (35#) and OHS (35#) while standing on med ball), Hand Stand Holds

Not even home from the cert at CFSC last weekend, and had to pull off the highway to post my comments. I started CrossFit exactly one year ago, and the cert was a hell of an anniversary celebration -- and my first muscle up wasn't bad either! My only regret is waiting this long to go to a cert.

As was posted above, if you are concerned that the cert is too far away, too expensive, or too advanced, you owe it to yourself to reconsider. You owe it to yourself to seriously consider making that investment in yourself. You will not be disappointed. The volume of knowledge imparted, and the passionate, precise, and eloquent way in which the trainers present it will blow you away. The workouts are INTENSE, and you wouldn't want it any other way. And the people - the super cool trainers with great attn to detail and awesome dispositions, and the other attendees - are so high quality. That should come as no surprise though; as Tony pointed out, CrossFit attracts individuals who are committed to working hard to improve themselves and help others improve.

Not to be a huge tool, but it was also amazingly cool to be at CFHQ in the presence of my web-based heros - they are even more amazing in person. And a final shout to John and Shane, who motivated me through two killer WODs, and to Pat, who helped me nail muscle up numero uno!

My wife joined me today! I was very excited when she mentioned that she wanted to workout with me. She had previously worked out with me before I began X-fitting, but its been awhile. Today was her 1st time ever doing front-squats. After a short explanation and demonstration of elbows up and the rack position, she did it perfectly.

All barefoot to a 10.5 inch box

Ross: 33/M/6'/185
255/255/255/255/255/245/245/245/245/245
20 lbs more than last time.

Lisa: 34/F/5'6"/115
85/85/85/85/85/85/75/75/75/75

42yom / 149

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

Really felt strong on these today. Actually like front squats better than back squats. No wrist or elbow issues to speak of and flexibility was very good. All below parallel to a small Med ball. 225 was just too heavy I started down and never stopped. Good thing I had safety rails for this one.

Post - L-Pullups, balance work (Squats, Thrusters (35#) and OHS (35#) while standing on med ball), Hand Stand Holds

Not even home from the cert at CFSC last weekend, and had to pull off the highway to post my comments. I started CrossFit exactly one year ago, and the cert was a hell of an anniversary celebration -- and my first muscle up wasn't bad either! My only regret is waiting this long to go to a cert.

As was posted above, if you are concerned that the cert is too far away, too expensive, or too advanced, you owe it to yourself to reconsider. You owe it to yourself to seriously consider making that investment in yourself. You will not be disappointed. The volume of knowledge imparted, and the passionate, precise, and eloquent way in which the trainers present it will blow you away. The workouts are INTENSE, and you wouldn't want it any other way. And the people - the super cool trainers with great attn to detail and awesome dispositions, and the other attendees - are so high quality. That should come as no surprise though; as Tony pointed out, CrossFit attracts individuals who are committed to working hard to improve themselves and help others improve.

Not to be a huge tool, but it was also amazingly cool to be at CFHQ in the presence of my web-based heros - they are even more amazing in person. And a final shout to John and Shane, who motivated me through two killer WODs, and to Pat, who helped me nail muscle up numero uno!

My wife joined me today! I was very excited when she mentioned that she wanted to workout with me. She had previously worked out with me before I began X-fitting, but its been awhile. Today was her 1st time ever doing front-squats. After a short explanation and demonstration of elbows up and the rack position, she did it perfectly.

All barefoot to a 10.5 inch box

Ross: 33/M/6'/185
255/255/255/255/255/245/245/245/245/245
20 lbs more than last time.

Lisa: 34/F/5'6"/115
85/85/85/85/85/85/75/75/75/75

42yom / 149

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

Really felt strong on these today. Actually like front squats better than back squats. No wrist or elbow issues to speak of and flexibility was very good. All below parallel to a small Med ball. 225 was just too heavy I started down and never stopped. Good thing I had safety rails for this one.

Post - L-Pullups, balance work (Squats, Thrusters (35#) and OHS (35#) while standing on med ball), Hand Stand Holds

Sorry about all the posts, I was getting an error message I'd never seen previously each time I tried.

BW 172

177/199/221/243/254/221/221/221

this weekend's Level 1 Cert @ CFHQ wuz awesome!

trainers were all representative of that gold standard virtuosity; not surprising, but starkly, powerfully noticeable when in person. the instruction thru the basic moves wuz solid and thorough and all around enjoyable. and seeing EC, Lisa, Mallee, Jimmy and Tosh rippin thru Fight Gone Bad wuz just nutz!

the lectures were all the stuff that's here on the site, but presented live the information took on a greater higher level of importance and clarity.

the group of CrossFitters from all over wuz amazing! friendly, fine folks all. wish i had spent more time talking story with more of you!

to all the CrossFit staff: Tony, Nicole, Dave, EC, Pat, Lisa, Adrian, Freddy, Patrick, Jimmy, Mallee, and anyone else i may have forgotten, thank u so much for helpin us to be our best.

and i hafta add that there is no beast on this earth like Tosh. 2:05 Grace, 4:24 Randy.... just too beastly for words.

to all CrossFitters who have never been to a Cert: thinkin about goin to a Cert? don't hesitate - just go!

more fitness, better health, vibrant life,
Kristan Clever

23/f/5'8/139#

65, 95, 105, 115, 125, 135, 135, 140, 140, 145(PR)

FS 1-1-1-1-1-1-1-1-1-1

185-195-205-215-225-235-245-255-265-270

new PR by 20 pounds

#126
**correction on my post...it was Grace not Helen.

My apologies..still dizzy from all 70x burpees/ 70x med ball squat cleans yesterday.

What did I tell you? "mess you up"

Anyone have some advice for incorporating endurance running into the crossfit program? Only been at crossfit a couple months and need to start training for a marathon soon.
Thank you

Not even home from the cert at CFSC last weekend, and had to pull off the highway to post my comments.  I started CrossFit exactly one year ago, and the cert was a hell of an anniversary celebration -- and my first muscle up wasn't bad either!  My only regret is waiting this long to go to a cert. 
As was posted above, if you are concerned that the cert is too far away, too expensive, or too advanced, you owe it to yourself to reconsider.  You owe it to yourself to seriously consider making that investment in yourself.  You will not be disappointed.  The volume of knowledge imparted, and the passionate, precise, and eloquent way in which the trainers present it will blow you away.  The workouts will show you what intensity is all about.  And the people - the super cool trainers with great attn to detail and awesome dispositions, and the other attendees - are so high quality.  That should come as no surprise though; as Tony pointed out, CrossFit attracts individuals who are committed to working hard to improve themselves and help others improve. 
Not to be a huge tool, but it was also amazingly cool to be at CFHQ in the presence of my web-based heros - they are even more amazing in person.  And a final shout to John and Shane, who motivated me through two killer WODs, and to Pat, who helped me nail muscle up numero uno!

28/m/175
No rack so cleaning and lowering weight each rep so. . .
3 x 95/135/145/(155 x 7)

"Front Squat" 10x1

warm-up: 132x10, 132x10, 176x6

220x1
231x1
242x1
253x1
264x1 (PR!)
242x1
242x1
231x1
220x1
220x1

Felt good :)

- OlliS

21/m/185/6'2

1-225
1-235
1-240
1-245
1-250
1-250
1-250
1-255
1-260
1-265

#109, Echo

You rock dude, the Metallica/Rammstein mix is great!

This is the first time I have ever front squated. The form was ok, but having the weight in the front took some getting used too. 185 185 185 185 185 185 185 175 175 175.

My wife's first front squats as well. We scaled down the weight and worked on her form. 85 85 85 85 85 65 65 65 65 65.

Not even home from the cert at CFSC last weekend, and had to pull off the highway to post my comments.  I started CrossFit exactly one year ago, and the cert was a hell of an anniversary celebration -- and my first muscle up wasn't bad either!  My only regret is waiting this long to go to a cert. 
As was posted above, if you are concerned that the cert is too far away, too expensive, or too advanced, you owe it to yourself to reconsider.  You owe it to yourself to seriously consider making that investment in yourself.  You will not be disappointed.  The volume of knowledge imparted, and the passionate, precise, and eloquent way in which the trainers present it will blow you away.  The workouts will show you what intensity is all about.  And the people - the super cool trainers with great attn to detail and awesome dispositions, and the other attendees - are so high quality.  That should come as no surprise though; as Tony pointed out, CrossFit attracts individuals who are committed to working hard to improve themselves and help others improve. 
Not to be a huge tool, but it was also amazingly cool to be at CFHQ in the presence of my web-based heros - they are even more amazing in person.  And a final shout to John and Shane, who motivated me through two killer WODs, and to Pat, who helped me nail muscle up numero uno!

did many reps to practice form
max 185#

many reps to practice form
then maxed at 185#

89x3,103,113,123,133,143 f
stopped at 143, my hips are out of joint from my Fran fall. practiced 89x3 front squat followed by 1 push jerk

AWESOME. It's always great to get solid confirmations and whacks on the low back :) The internet superstars are really as cool as they look - Freddy, Patrick TOSH Tony, Dave, Pat, it's freakin rad. Nicole is absolutely a delight. Period. Viva la revolucion!!
Thanks everyone!

J

Well I have been doing crossfit now for almost 4wks straight and I have noticed a difference. I like the WOD's. I am starting to get the exercises down and I am not quite doing the WOD to the full extent but working hard to get there. Front squats today was 145lb. Where does that stand with the majority? Does anyone know of a good place to order rings or kettlebells?

26/M/160

155x1
175x1
205x1
215x1
225x1 (slop)
215x1
215x1
215x1
215x1
215x1

Left knee/ankle still problematic. Getting checked tomorrow.

#190 lsutiger-

check the message boards under "equipment"....there are lots of discussions about rings and kettlebells....i ordered my rings from eliterings.com and my KB from muscledriver.com...couldn't be happier.

M\48\185

Lots of warm up sets

185/195/205/215/225/245/255/265/225/185x5/185x5

We did this one after doing Sundays WOD for warm up.

As Rx'd

5x95, 3x135, 3x185, 2x215

1x235 x10

Snowboarded Whistler 7hrs yesterday

still sore from a 5.5 mile run on sunday

32 yom 248 bwt
135/185/225/235/245/255/260 (pain in knee backed off) 225 (called it a day)
20 lbs below last time.

cfwu, Burgener warm up
135# / 155 / 185 / 205 / 205 / 215(PR) / 135x4

32 yom 248lbs
still sore from 5.5 mile run

front squat
135/185/225/235/245/255/260/225 called it a day
last time got up to 280

135, 135, 155, 165, 175, 180, 180, 165, 165, 165

95
115
135
155
175
195
215
235
245
255 (PR)

Just destroyed my previous PR of 165. Good form makes a huge difference!

twice times 135 x 5
175, 175, 180, 185, 190, 195, 195, 200, 205 (f) 205 (f)

post 3 x 50 wall balls (12lbs) and pull-ups.

32/m/6'5"/210

225
245
265
285
295 (F and back made some bad noises followed by pain)
265 (F)
265
275
275
275

I have a feeling my back is going to feel like hell tomorrow. Good thing it is a rest day.

155/165/175/185/195/205/215/225/245/250(pr)

Charity-
112-134-134-144-144-154-154-159-159-159
all to aerobic step set just under 8"

25/M/6'2"/200

25:38

42 seconds better than last time!

Day one on crossfit so I did it wrong but oh well, could have been worse..

225
225
225
225
225
225
225
225
225
225

Me: 205(PR),225(PR),245(PR),245f,225,225,235f,225,225,235
Nate:
205,185,185,205f,185,185,140,140,140,185

Me:
205(PR),225(PR),245(PR),245f,225,225,235f,225,225,235

Nate:

205,185,185,205f,185,185,140,140,140,185

Me:
205(PR),225(PR),245(PR),245f,225,225,235f,225,225,235

Nate:

205,185,185,205f,185,185,140,140,140,185

Sorry, kept getting an error but I guess it went through after all.

Roy
135x5
185
205
225
235(PR)
225

Jeremy
135x5
185
205
225
255(PR)
225

basement gym limited me here w/ no rack and not enough weight yet.

135 for all sets

Feeling like I should do another lower body WOD tomorrow since I got off a bit light here and also did the DU's one a time yesterday. Don't have that usual wiped out feeling after the three days. I'll undoubtedly do something tomorrow that I'll regret when i see the next WOD posted, but nobody said life was fair.

Roy Jeremy
135x5 "
185 "
205 "
225 "
235(pr) 255(pr)
225 "

45/180

Weird day, no FS due to a tweaked hip flexor. The kids were in school, my wife was working, the weather was crappy in the Northeast. Roamed around for awhile then opted to do a Painstorm.

PAINSTORM XI (March 2006)
FEAR......
100m run
10 muscle ups
200m run
20 HSPU
300m run
30 overhead squats (oly bar)
400m run
40 SDHP (oly bar)
500m run
50 pull ups
600m run
60 press ups
700m run
70 swings (weight of choice)
800m run
80 burpees
900m run
90 thrusters (oly bar)
1km run
100 squats
.... AND TREMBLING

That was an hour and a half of pure hell. Despite that, I'm pretty sure I saw angels at one point, I think during the burpees. That was hands down the hardest workout in almost 2 years of Crossfit.

45/180

Weird day, no FS due to a tweaked hip flexor. The kids were in school, my wife was working, the weather was crappy in the Northeast. Roamed around for awhile then opted to do a Painstorm.

PAINSTORM XI (March 2006)
100m run
10 muscle ups
200m run
20 HSPU
300m run
30 overhead squats (oly bar)
400m run
40 SDHP (oly bar)
500m run
50 pull ups
600m run
60 press ups
700m run
70 swings (weight of choice)
800m run
80 burpees
900m run
90 thrusters (oly bar)
1km run
100 squats

That was an hour and a half of pure hell. Despite that, I'm pretty sure I saw angels at one point, I think during the burpees. That was hands down the hardest workout in almost 2 years of Crossfit.

Sorry for the double

95,115,135(PR),155f,145f,125,125,135f,125,125,135 just because

WOW!
If I had spent a week writing my expections of what I might take away from the cert in Sant Cruz this weekend I would have fallen miserably short of the mark.
My deepest thanks to the trainers/instructors &
participants who brought a level of professionalism & enthusiasm about Crossfit and
life that for me was inspiring...so many pieces
of the fitness puzzle were filled in and I left with a new commitment to excellence concerning my
own training and others that I train with.

Re: gorillasoph #164

Next time add a sled. See "Carried Away" DVD

WOW!
If I had spent a week writing my expections of what I might take away from the cert in Sant Cruz this weekend I would have fallen miserably short of the mark.
My deepest thanks to the trainers/instructors &
participants who brought a level of professionalism & enthusiasm about Crossfit and
life that for me was inspiring...so many pieces
of the fitness puzzle were filled in and I left with a new commitment to excellence concerning my
own training and others that I train with.

WOW!
If I had spent a week writing my expections of what I might take away from the cert in Sant Cruz this weekend I would have fallen miserably short of the mark.
My deepest thanks to the trainers/instructors &
participants who brought a level of professionalism & enthusiasm about Crossfit and
life that for me was inspiring...so many pieces
of the fitness puzzle were filled in and I left with a new commitment to excellence concerning my
own training and others that I train with.

Maxed out at 205. Missed racking the barbell and almost broke my wrist. It hurts like hell....

FS
135-140-145-150 (PR)-150-150-150-150-145-145

Depth on the 150 started out good but before I go for more weight, need to work on keeping that throughout.

Annie with singles: 10:01 -I stink at jump-roping ;)

Handstand push up practice

Erin

First time, 50,55,60,70,70,70,72.5,72.5,72,5,72.5 could probably improve this one with some tecnique.

m/28/192

Warmed up with Annie (6:21). (I'm a day behind.)
Only did 7 sets (my bad)
135
155
185
205
225
235 (pr)
240 (another pr)
Felt really good today. I think I could've hit 250.

75lbs x 10

23/m/220/6'1"

Slacking lately, so I hit 2 WODs in 1. Started with a 5k row, made a PR, then hit the front squats for another PR. Love me some CrossFit. :D

5k Row 22:09 (PR by 2:25)

Front Squats
45 (bar) x 5
95 x 5
135
145
155
165
175
185
195
205 (old PR)
215
220 (PR by 15, fought for every inch of it)

Love that I hit a PR after a long row. :D

221,226,231,236,241,246,251,256,261,265,270,275(f)
ass to ankles
BWT-162
am - bench/chins
noon - FS + tabata mash - KB push ups/BExt's

Just realized I had squatted deeper the last time I did this - I only hit a 13.5" platform this time, vs. a 12.75 last time (3/4" makes a noticeable difference!) Previous PR at that height was 215.

155
175
195
215
225
230
232.5
235
237.5
240

135
185
205
215
225 (I might have only gone parallel here)
225 (came on to my toes at the sticking point)
205
205
205

My standard is to go far below parallel, nearly to my heels.

Why is it that Crossfit only marks parallel as the marker? Parallel is better than the majority of people that I see squatting, but I don't see why we shouldn't all shoot for ATG squats. Thoughts??

185,205,215,220,225,255,255,255,255(f),215

Catching up, I did 20 sit-ups between each rep.

27/m/185lbs

Took it easy today.
5 min jump rope
10x135 warmup
3x225 warmup
4sets of 1 w/265
6sets of 1 w/275

20 seconds of jump rope btw sets.

185,205,215,220,225,255,255,255,255(f),215

Catching up, I did 20 sit-ups between each rep.

Guys and Gals,
Does anyone have mounted pullup bar in their garage gym? I'm debating whether to mount it to my studs directly, secure plywood to the studs and mount the pullup bar to the plywood, or to secure it to either side of my garage door opening (similar to CFHQ's bar in the vids). Any thoughts? Thanks.

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. 100Kg
9. 105Kg missed!
10. 105Kg (New PR)

m/23/6'/195 CF day 15

185/195/205/215/225/225/230/235(PR)/225/225

sweet.

36M/5'10"/165#

As Rx: 135-185-205-225-245-265-265-255-245-225.

265 is 5# heavier than last time.

didn't write all the weights down - worked up to 213.5 Hips were strong enough to go higher I think but I was losing it in the upper body - elbows dropping and thoracic rounding. Up from 208 though.
post: thruster practice 45# and 65#

M\43\192
Maxed at 185, did it a number of times. This was a PR for me by 20lbs thanks advice from David Sailor.

SEAL killed in parachute jump is identified
by Maxine Park, The Arizona Republic

The Navy has identified the SEAL who died Wednesday during a parachute-training exercise.

Special Warfare Operator Senior Chief Thomas J. Valentine, 37, who served in Iraq and Afghanistan, died from injuries suffered during parachute-training operations in Casa Grande AZ, Navy officials said.

"We want to make sure that we find out what exactly happened so that we can prevent this from happening again," said Naval Public Affairs Officer Lt. David Luckett. Luckett said the type of training exercise is relatively routine.

The accident occurred early Wednesday morning while Valentine was undergoing free-fall parachute training. Valentine's body was found at the Mission Royale Golf Course. The cause of the accident was still under investigation. Valentine enlisted in the U.S. Navy in August 1989 and served most of his time with East Coast-based SEAL teams.

Valentine did multiple tours in Afghanistan and Iraq and received numerous military awards and decorations including three Bronze Stars with "V" for Valor.

Valentine, who was from Minnesota, is survived by his wife, two children, parents, brother and sister.

45/m/71 kg
In the morning about 12 km cross-country skiing.
In the evening WOD:
3xCFWU, fewer OHS
FS
60 kg
65 kg
65 kg
70 kg
70 kg
75 kg
75 kg
75 kg
75 kg
75 kg
Former PR was 50 kg, so this was pretty good for me.

45/m/71 kg
In the morning about 12 km cross-country skiing.
In the evening WOD:
3xCFWU, fewer OHS
FS
60 kg
65 kg
65 kg
70 kg
70 kg
75 kg
75 kg
75 kg
75 kg
75 kg
Former PR was 50 kg, so this was pretty good for me.

20/M/147lbs

Front Squat:

135lbs
145
155
165
175
185
195(PR)
200
200
200

27yr old male 198lb

275
315
315
315
315
325
325
340
345 fail
315

50 55 60 70 70 70 72.5 72.5 72,5 72.5 First time, bad tecnique but good exercise.

38M/172

Stretched/Warmed up
Back Squats 95x5x2

WOD:
135x5/145/155/165/175/185/195/205

Tweeked my right hip flexor while driving up 195 and didn't feel right afterwards. 205 was my PR back in January... and I felt like I had more in the tank... sucks.

Stay Safe All

Doubled up today. Did yesterday's killer, then todays squats. Didn't come close to that awesome time of 4:33 and because of doubling up didn't come close to the front squat pr, but it was a great combo.
Time 9:28
Top squat 225#

145/155/160/160/165*/145/155/175/185/195

*missed not deep enough

front squats, 1 x 185, 195,205,215,225(f), 220, 205. 220 is a pr and done a2a. I didn't get all 10 lifts in, but there wasn't much umph left after the pr; sometimes you got to close out your position with a profit. Thanks, Coach! BW:172, Y/A:59

Started really low and worked up to a single of 260, which I think is a PB. Teamed up with OPT and went back and fourth until I could do no more. CNS was frizzle fried after that, front squats are so hard for me.

Pre-Day 3 of Burgener's oly intro
Post-Tabata mash up with OPT, back extensions and push ups on the 20kg kettlebells. Average BE about 17 and PU around 9.

6 reps in

90,95,95,100,100,105 (previous PR of 100)

40/M/192

CFWU X1

Front Squat

135/185/190/195/200/200/205/210/215FAil/215 with a little assistance. 210PR

I use Biotests' fish oil supplement Flameout. It is molecularly distilled, and has all of the info clearly marked. Seems a little pricey at around $27 for 90 capsules, if you use 4 capsules per serving. The capsules are huge, though, so some may not need that many.

The bottle in my office says: DHA and EPA is 2.50 : 1.00. CLA t10,c12 and CLA c9, t11 is 1.50 : 1.00.

One serving contains:

4,625 mg total free fatty acids
2,200 mg DHA
880 mg EPA
220 mg CLA t10,c12
140 mg CLA c9,t11

First time doing heavy front squats, so I did triples instead.

3x55
3x65
3x75
3x85
3x95
3x105
3x115
3x125
3x130
3x130

130 felt close to my max for a triple, but in an odd way. I didn't feel any particular muscle struggling, just felt like I was really struggling to grind that much weight up. I suspect if I just do a lot of volume to really learn the move, my lift will shoot up.

Also, the holding the clean grip that long makes my right wrist, which I broke when I was a kid, hurt. It seems to have mostly gone away, though.

as rx'd: