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:

185
205
225
245
275 (old pr)
275
285
285
295 (new pr)
295 (missed)

185,205,225,225,225,225,235,245,255,265

m/34/70/190

315x10x1

20yr/M/147

FS:

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

225 lbs
245 lbs
275 lbs
295 lbs
315 lbs
325 lbs
325 lbs
325 lbs
335 lbs
335 lbs

33/F/128

75
80
85
85
85
85
85
85
85
85

30/M/197

185
205
225
225
225
225
225
225
230
235

44/76"/192

CFWUx3

135x1x3
145
155
165
175
185
195
205 (F) - (fell forward)

29/f/110

Front Squat:

120-135-140-145-150-155-160-165(f)-160

pre: annie 8:28
post: SP 5x5 65x5-70x5-75x5-75x5-75x5
HSPUx6

super sore from Murph, workout really sucked today

joe c #23

glad someone noticed, ken c is one to watch. this dude is a monster, and totally legit too.

Did 3 WOD's (in this order). Had to catch up.

Annie (Had to sub box jumps on Reebok step for Dbl unders. No jump rope available.)

7:08

Front Squat

135 135 135 165 175 185 190 190 185 185

5K - 22:00

Funny enough #263...i had to do the same
"MakeUp Monday"

3.2miles on treadmill; 26:44
Annie: subbed TuckJumps for double-unders; 13:40
declined situps slowed me down
FrontSquats: 10setsx1rep; 195-205-five sets @ 225- failed twice w/ 230-205-205

Funny enough #263...i had to do the same
"MakeUp Monday"

3.2miles on treadmill; 26:44
Annie: subbed TuckJumps for double-unders; 13:40
declined situps slowed me down
FrontSquats: 10setsx1rep; 195-205-five sets @ 225- failed twice w/ 230-205-205

Funny enough #263...i had to do the same
"MakeUp Monday"

3.2miles on treadmill; 26:44
Annie: subbed TuckJumps for double-unders; 13:40
declined situps slowed me down
FrontSquats: 10setsx1rep; 195-205-five sets @ 225- failed twice w/ 230-205-205

23/m/5'8/170

As Rx'd

135
155
175
185
195
205
215
225
235
185(x2)

New PR

155/165/175/185/195/205/215/225/225/225

44/m/152

45x10
95x3
115
135
155
185 (f)
165
175
185 (PR)
45x10

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

Loads (lbs):

115
125
135
145
155
165
175
180 PR
185 (failed; didn't go low enough)
190 PR

Kizer: 26/m/5'11/240ish

20 box jumps for warm up

1) 95x10
2) 115x10
3) 135x10
4) 160x8
5) 185x5
6) 225x2

225: 1-1-1-1-1
6th attempt 235, failed and fell to the ground, did 225 again
225: 1-1-1-1
total of 10 single reps @ 225lbs...2 weeks ago, I couldn't even do 135lbs!!!! so this is DEFINITELY A PR!!!

row'd 2000 for a cool down, 127 calories ;)

Kizer~

Me: 41yo/M/5'10"/191lbs

Warm up: felt really tired today, no energy. I struggled through two and a half sets of the CFWU. GHD Sit Ups almost made me see pukie today.

WOD:

135lbs x 1
145lbs x 1
155lbs x 1
165lbs x 1
175lbs x 1 (PR)
185lbs x 1 (PR)
190lbs x f
190lbs x f
190lbs x f
Done

I felt really tired today even though I beat my last front squat PR by 15lbs. I am looking forward to a day off...

Have Fun, Train Hard,

Billy

Quads are still a mess from Fran and the 5K and I missed yesterday due to traveling so I did something a bit different and took on Christine.

3 rounds for time:
500m row
12 BW deadlifts
21 box jumps (only had an 18 incher)

17:57
Cool workout!

26yo/M/5'11"/158lbs

110-130-150-150-160-160-170-180, then I realized that my form sucked and that I don't go low enough so I did 10x110lbs for form. And those felt much better.

Previous record 180 lbs.

255 265 225x5, PR 285. 265 felt really heavy 4 hours after giving birth to a beautiful 4mm kidney stone, so I just went easy, then played 1 hr. ultimate frisbee. Yeehaw.

42/f/5'3/120

CFWU x3

85x2-95x2-125x2-130-135-140-145-155-155-155
(not deep enough on last rep)

145

Rushing, not my best effort.
Front Sq 10x1 235.245.255.265x3.255.235.245x2

BW - 175 Lbs
Warm up -135x5/155x3/165x2
1- 185
2- 205
3- 215
4- 225
5- 230
6- 235 *PR* (15 Lb improvement)
7- 215
8- 210
9- 205
10-205

Also: Snatch & C&J Practice at 65 Lbs.
5x5 Weighted Pullups (45 Lbs)

Anthony (M/29/170)

Front Squats
45x10
95x1
135x1
185x1
225x1
275x1
295x1
305x1
315xF
275x3

I failed on the 315 a few times. I'd start to come out of the hole and just hit a wall. Not overly happy.

42yo/185#

198/218/238/258/268/278/288f/288f/283f/283f

A 13# PR

27/m/167

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

pre: burgener day 3
wod-up to 240, failed 245, weak mentally today
post:shoulder press 115, 125, 135, all x3

Fish oil- I use Innate Choice. It has naturally occuring omega 3 (non-concentrated) form (if it has been altered to be more concentrated you have alterted is natural form), molecularly distilled, third party tested, etc. You can check out its facts for yourself at innatechoice.com

35/M/6-01/185

185 205 205 205 215 215 215 225 225 225

did Annie afterwards 15:18

Candy first, then front squat.

Candy: 3:12 (pull ups and push ups on rings)

Only done front squat once before (two days ago and maxed @ 145).

135
145
155
160
165
170
175
180F

newPR by 40lbs = very happy

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

44/M/6'/185
2-135
2-155
2-185
2-195
1-205 LEGS JUST PARALLEL. FELT THIS!
2-195
2-185
2-175
2-155
5-135

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/46/145
CFWU 2 rounds
10x54lb goblet squats WU
Front Squats
135x5 WU
155-175-175-175-180-180-185-185-185-185

Double workout day...

Front Squats:

135x5, 145x3, 155x2

Fran:

Blake - 5:55 PR by 35 sec.
Justin - 8:45 PR by 2 min.

Hard work sure pays off!!! first sub. 6min time for Blake and first sub. 10min time for Justin!!!
All of this after we were warned about working out till we puked on duty by our fire chief's...what they don't know wont hurt them...

nadia #262

amen, sista!!

David
32 - M - 5′10″ - 178#

Beltless, Lifting Shoes, Full ROM Front Squats:

Warm Up Sets:
2 x 5 x 45
1 x 5 x 65
1 x 3 x 95
1 x 2 x 115

Work Set Loads, Built to Heavy Single for the Day then Reset:
135, 145, 155, 165, 175 (MAX), 155, 160, 165, 170, 175

M/45/196

Power cleaned every set.
95-95-105-105-110-115-120-125-130-135

test

did 85kg x 5 x 3
100 x 3 x 3

last time 95, 115, 115, 120, 120, 120, 120, 125, 125, 125

155 lbs., 175, 185, 195, 205, 215, 220(f), 205, 205, 205, 205.

PR by 30lbs. Rack position finally starting to feel comfortable.

Highest weight was 185#, but jeopardized form

HHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

135X3-155-185-205-225-235(PR)
245(PR)-250(PR)-250(f)-185

HHHHHHHHHHHHHHHHHHHHHHHHHHHH

m/40/178

don't have the flexibility in wrists/arms to do this properly....so loads suffered:

125-135-145-145-145-155-155-155-150-150

m/24/140 pounds

haha.. never again..
failed at 76 kgs

f/21/5'3"/126

65
105
105
115
125
130
135(f)
135
140(f)
140(f)

M/50/6'/197

First time on these - my rack position needs work. Started very light to work on form and depth. Think 205-215 possible next time.

65 85 95 115 135 145 165 175 185 185 good depth

then 3 sets of 10 at 115 working on form and depth

so 185 is my pr hahaha I guess

m/24/135
haha.. never again..
failed at 75 kgs

CFWUx1

Front Squat
95x5
135,175,195,205,215,225,235,245,255(PR),135x3(cross arm hold)

M/42/195

115,135,155,175,185,195,205,210,210,215

COACH -

Just noticed the new structure of the postings on the right side of the main page.

I like!

David

Warmed up with the Eva T. noon class at Santa Cruz Central. Thanks Eva, I learned a ton! What a great facility.

125, 145, 165, 175, 185f, 165, 145, 145, 125

Ouchy ouchballs on the fingers. Still a real struggle to stay on the heels with the weight in front.

m/26/81kg
fun! front squats right down
56kg
76
86
96
106
116
126
136
146(f)
143.5kg

143.5 pb would love to do 2x my body weight

dheepesh man you still kick my ass at knees to elbows

Sick family (including me) so didn't really pay attention to the WOD other than the Front Squat part...so did the wrong number, and didn't push myself.

95
95
105
105
115
115
125

F/33/132
#45 - 2
#95
#105
# 115
# 125
#125
#125
#125
#125
#95 -5

Front Squat singles (weights in lbs): 165, 185, 205, 215, 235, 255, 265(fail), 235(fail), 215, 235, 255(fail)

35/F/5'4"/142lbs

115/125/135/140/145/150/155/165/170/175PR

Figured I'll be more aggressive next time. Have yet to fail. Not too shabby for my 1st time. Shoulder and wrists were worse for the wear than anything else. Loved it.

Warm up: Rather not, but it was sufficient.

28.f.136

95-105-115-115-115-115-120(pr)-120-120-120

46/M/196
230,255,270, 275,280pr,285f,250,250,250,250

big improvement prev pr 265. tech getting better

CFWU x 2

Front squats:

85, 95, 105, 105, 105, 110, 110, 115, 120, 120 (PR)

prior PR was 105
My abs are sore from those sit ups yesterday!

36/m/230#

135,185,205,215,225,230,235,240,245,245(PR).

Pre: Usual stuff (CFWU, Burg, etc.).

W/O: At work, no rack here, so everything had to be cleaned, which was my limiting factor. My failures were due to inablility to clean...squatting was the easy part! Not my best day, but...
135x1,185x2,205x2,225x3(failed to clean),135x2.

Post: Stretch!

M/5'9"/173/21

155,175,185,215,225,240,245,255,265,275

Age 52/BW 250# Front squats 10 sets of 1 @ (95/115/135/145/145/155/155/165/165/185)

185,225,275,295,300,305,310f,310f,225,135x10

46/M/190

Front Squats- singles as rx'd with 5 dips and 5 chins with a 20lb vest between each set

135/1
185/1
205/1
225/1
245/1
255/1
265/1
275/1
280/F
225/5

Not close to pr, did front squats with chains on Saturdays WOD- so I am sure this sapped a little strength....

135 185 225 245 265 275 285f 280f 245 255. 280 would have been PR. Did Annie after.

m/34/168

185
185
185
205
205
205
225
225
225
255

rest

1 mile bike sprint
21 deadlifts @185
21 walking lunges with 35# db
21 thrusters with 25# db
1 mile bike sprint
15 deads @185
15 walking lunges with 35# db
15 thrusters with 35 #db
1 mile bike sprint
9 deads @185
9 walking lunges with 35# db
9 thrusters with 35# db
time 22:38

46 / 172

200 PR for Front Squats

43/6'1"/188

warm up: 135x8 185x4 225x2

245 265 275 285 295pr 300f 300f 285 285 285 275 275

really wanted 300 but somehow i lost my intensity after 295. that never happens. 300 just taunted me. get it next time.

post: 5x5 shoulder press 115 135 145 145 145(f on the last one)

nadia

thanks for the kind words.

ava

you're a nut :)

Just got back from the Level 1 cert held on Feb 16-17. I want to thank Nicole, Tosh, Freddy, Pat, Adrian, E.C., Mallee, Mike, Dave, Lisa, Tony, and I know I'm forgetting a few for all of their hard work in putting on a certification seminar and being patient understanding teachers.

I for one had a blast and could not wait to get back to Crossfit Stillwater to start teaching my clients what I learned.

Thanks CrossFit Santa Cruz for the great weekend

Jim 48/M/170 95,135,145,155,165,175,188,185,135,135

Daryl 36/M/190, 95,125,135,135,145,155,135,145,155,160

Jeff in VA
Bringing no longer sick bride home...will post front squat results tomorrow
John in NY 48/68"/160
Front Squats A2A, no spotter
Warm up 111# x 5
144/166/188/198 (PR)/205 (PR…think I got past 90 degrees, but not full depth)/198/193/193/193/193

Previous PR was 193, so happy with 198 twice & multiple reps at previous PR. Form felt pretty good.

CFWU.

Front squats, 10 sets of 1 rep -- all done with Mr. Duffel.

as Rx'd:

205
215
220
225
230
230
235
240 F
240
245 PR

2/3 cycle
pre: cfwu 3x15
post: 20 1pood tgu, 30k2e that are now knees to hands it seems, and 30 ring push ups

warmed up with bar and 135 did my reps at 245 knocked out one at 255pr good rom
problem for squats it seems if I can do one, I can do multiples it is all or nothing

m/33/175

Not very flexible with front squats. Started light and worked up:

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

Felt semi-ok w/ 205 but it was definately enough. I think it's a PR for me.

22/m/170

135
155
175
185
195
205
215
225
235 (PR)
185 (x2)

20/M/175 6'

185
215
234
255 2x
255 fail
250
225 2x
235

20/m/148

135
155
165
165
175
185
195f
190
195
195

205/215/225/235/245/255/265/275/285 - ended up with a call at fire hall so stopped here, although I was very close to being done anyway.

26/F/115

125-135-140(PR)-145(PR)-150(F)-150(F)-150(PR)-145-145-135

Did 15# more than last time.

Warmed up with 2/17/08 WOD
115/135/145/155/165/165/175/185pr/190pr/195pr

d - 29m/170

225,245,265,275,285,290
had some left but was interrupted and unable to get my head back...300 next time

post: SSST - 180 reps (pr)

j - 34f/125

worked up to 120 x 3 and threw in the towel (knee)

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

M/29 yo/158#/68.5"

185-205-215-225-235-245-255-255-265-275(F)

Note: Still fighting some hip flexor tightness and bursitis in my hip a bit. Noticing on the heaviest weights my weak side (bursitis)wanting to push in at the knee and figure this can't be good for the bursitis.

Pre_WOD
-Snow shoe up squaw pass
-nap
Help form JTK on:
-hand stand practice (still not good)
-plank work on plyo box...liking those

Post WOD
-coach front squats
-distinguish cleans, power cleans, hang power cleans and hang cleans from one anothe as well as snatch and power snatch
-muscle ups

27YOM
195lbs
5'10''

Warm-up:

CFWU x 3

WOD:

295/295/295/295/345(f)/295/295/295/295/295/295

Still need to buy a few 5 and 10 pound plates.

Level 1 Cert was awesome. Just to clarify, in case anyone really cares, Tosh is so absolutely freakin jacked it is just creepy. He's a human pitbull that you're soo glad to have on your side. Jihad is a two way street. Thanks to all the trainers, down there I got a hug from Nicole!! he he :) Met some great guys and gals, some new friends for sure.

Thanks
J

41 m 232

135,145,155,185,195,205,205

Man I need to buy some more weights..

70lbs each round as Rx'd

23/m/163

10 min jump rope
warmed up with a couple sets
95x5
115x2
135x2

10 x 1:
165
185
205
225
235
235
235
235
235
185x6

M/35/69/184

215,225,235,245,255,265,275,285(f),275,265

All A2A full deep squats. I will start much heavier next time.

M/24/180

started w/snatches, 5x95, 5x105, 5x115, 120, 125, 130, 130, 135

front squat: 185, 185, 205, 235, 250, 265, 275, 285f, 225x3

CFWU x3 (10 reps, subbed broomstick FS for OHS)

As Rx'd Front Squat 1-1-1-1-1-1-1-1-1-1 reps

50/55/60/65/70/75/80/85/90/95

All to Dynamax medicine ball--very happy with my technique on this one.

F/58/5'6"/135

I just arrived home from my Level 1 cert, the last cert to be held at the original Crossfit HQ and it was incredible. I just wanted to extend my appreciation to all the Crossfit Staff for their professionalism, expertise and incredible athletic ability. This experience by far exceeded any expectations I might have had and it was worth every last cent. I can't wait to attend my Level 2 cert. Thanks again guys, we appreciate you.

m/37/6'2"/195
Colorado Springs

As Rx'd ATF Front Squats: 70/80/90/100/110/115/120/125x/125/127.5x kgs

125kg(275lbs)

Male 275
1 @ 225
2 @ 275
3 @ 285
4 @ 295
5 @ 305
6 @ 315
7 @ 325
8 @ 335
9 @ 315
10 @ 315

CFWU with ring dips and GHD sit-ups
Then as rx'd:
135
185
205
2 x 215 (Old PR from last month)
225
235
240
245 (New PR)
235
Then a b-ball game.

Patellar tendonitis has reared its ugly head. No knee action for a bit, ice, and stretching. Some kettle bell presses and snatches w/ 24k

Front Squats
185
225
225
245
265
275F
275F
265
270
275

Practiced Cleans and Jump Rope

m/35/238
didn't have the squat rack/bumper plates to do front squats at the fire station today. So I took a challenge from a fellow Crossifter to do 100 135lbs. thrusters for time. First 2 rounds were sets of 10 rest were sets of 5. 13:46

Failed reading...did back squats instead... still PR'd.
225, 235, 245, 255, 265, 275, 285, 295, 305, 305

Couldn't do front squats. I felt it in my wrist, not legs. I did 3 reps on the front then switch to back squats. I got a PR with 265 (didn't go below 90 degrees). That is 40# more than last PR

CFWU 10 x 1

155-175-185-195-205-215-225-205-205-205f

Front squats
225
245
255(PR)
245
245
245
225
225
225
225

Joe 5'5' 160lbs
Jay 5'5' 150lbs

Both did:
205 + 225X9

Total - 2230

Front Squats

1X185
1X185
1X185
1X185
1X185
1X185
1X185
1X185
1X185
1X200
-------------------------------
Compare to 080107

1X135
1X155
1X175
1X185
1X190
1X190
0X200 (MISSED)
1X190
1X190
1X190
1X190

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/153

WOD as rx'd

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

Same pr and failure weights as last time. Gotta get that 285 next time!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

110
140
150
160
170
180
190(fail)
180
180
180
90×20

Front Squats SUB Back Squats (sore shoulder/bad wrist)

95/95/95/95/95/95/95/95/95/95

205
205
205
220
235
235
225
225
225
225

95x2-115-135-145-155f-155f-155-135-135
Still work on depth in the squat. I tend to fall short just a little.
Finisher:
21-15-9
KB 1.5
26" Box Jump
4:29

Front squats killed my wrists.
Back squats: 135 lbs 75X

M/51/186/5'9"

135/145/155/165/175/185/185/185/185/185

RRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR

155/165/175/185/195/205/215/225/245/250

Went to CFNYC for this WOD. Cool facility and great people! Didn't go real heavy. CFWU x 3
95
135
205
205
215
215
215
205

f/31/140

95/100/105/110/115/115/120/125/130/130

I repeated 115 and 130 because form went a little sloppy on the first attempt.

Ouch. Gutted this one out as I was told. Very happy to oblige a volume based workout. Yesterday I jerked and snatched kettlebells for time.

185 x 3
205 x 4
215 x 2
205 x 1

rested well into 1:30 after each rep. Fell in the pool with all my clothes on afterwards. Cried a bit.

24/f/5'6"/144

65/85/95/105/115/125/130/132(f)

35/f/150

65
75
85
90 (PR)
90 fail
85 fail
65
75
80

m/30/75kg

1)60kg
2)65kg
3)70kg
4)75kg
5)80kg
6)80kg
7)80kg
8)80kg
9)80kg
10)80kg

M/45/6' 225

First time ever doing front squats, My wrists and forearms were killing me, I guess that would be weakness leaving the body!

185,205,225,245,250,265,265,265,265,225x2

Hi all
1st WOD today.
28/m/6'1"/91kg

40kg/40kg/45kg/45kg/50kg/50kg/55kg/55kg/60kg/60kg

Long way to go.

m/27/176#/5'10"

135#
155#
165# F
155#
155#
165#
175# F
170#
170#
170#

Dang. My legs are weak!

M 37 5'10" 149.5#

Totally misread that. I thought it was seven rounds.

No barbell. Subbing 7 rounds for time: 10 Front Squats (2x35# DB).

10:05.74

HRM: 10:10, HR: 157 avg, 172 max

150-135-135-135-135-135-135-135-135-145 2 min. rest between sets.

M34/87kg

CFWUx3 D6 P5
20kg x 10

50kg
60kg
70kg
75kg
80kg
85kg
90kg
95kg (pr)
90kg
85kg

Almost fainted the last sets, must be getting ill. ..

39/m/176cm/68kg

80, 85, 90, 90, 90, 90, 92.5, 90, 90, 90 kg

I need to buy some lifting shoes, runnning shoes feel wobbly.

M/44/156#

135...200#

M/27/5'11''/197 lbs

Large improvement in form this time, felt rock solid:

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

M/27/5'11''/197 lbs

Large improvement in form this time, felt rock solid:

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

m/6'2"/195lbs

95-105-115-115-125-135-135-135-135-145

26/6'8"/210

185,225x3,235,245x3,255(f),245

185/195/205/215/215/215 then I lost it for some unknown reason most likely focus issues at globo gym-215(f)/215(f)/215(f)/185

185/195/205/210/215/225/235pr/225/205/185

135 3
185 1
185 1
185 1
195 1
205 1
215 1
225 1
235 1
Quit 0
30 M 6'0" 181

185-195-205-215-225-235-245-255-265-275(PR)

Tried to keep ROM consistant but don't think I went as deep on the heavier lifts.

3 mile run
22:52....felt bad
then WOD
3 X 115
4 x 135
3 X 135

Warmup: CFWU, 3 rounds
Front Squat 55x10, 95X5, 120X5, 160X3, 180X1.
195
195
195
195
195
195
195
195

M/6'1.5"/172 lbs/41 yo
195-Fail
190
190

ROM not the best--couldn't get thighs quite parallel to ground.

185
190
195
200
210
215
220
230
240(pr)
245 (failed... completed the rep, but could not go down to quads parallel to floor).

95
115
120
130
135
140
145
150
160
180

51/197

Tabata KTE/55lb KB swings
KTE;10-10-9-9-8-8-7-7
KB; 8-8-7-7-6-6-5-5
Then front squats 3-2-2-1-1-1-1
135-185-205-225-225f-205-205-185

115
125
135
145
155
160
165
170
170
180

185
205
205
205
205
185
195
195
225
185

185
185
185
185
225
225
225
245
245
245

45
65x2
80
85
95
105
110
115
120 (new pr by 15lbs!!)

225-275-275-285-295-305-305-315-315-325

M/39/185/5'10"

185
205
215
215
215
215
215
215
215
215

Form shaky - Trying to get low, but having trouble with my wrists

&&&&&&&&&&

135,185,225,240,255(f),250(shallow),245(f),225,205,205

135,185,225,240(f, change grip),240(g),245(f),235(shallow),225,205,205

34/232/6'3"

155 / 165 / 175 / 185 / 190 / 190 / 195 / 195 / 200 / 200

M/54/225
First time doing front squats since high school.
45/65/75/85/95/105/115/125/135/145

44 yom and ~283#'s

FS 10x1: 313/313/313/323/333/333/333/343/343(f)/135

I received a reprimand for dropping 343#'s on the basement floor at 6:10 AM.

CFWUx3
185#x10

29/m
185/205/215/225/225/225/225/225/225/225
Felt good, different feel doing front vs. back squats, i like these, they seem to do the job

31/m/190

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

felt week so just hung out at 205

39/M/187
Trying two-a-days for two weeks, started yesterday, hopefully for a boost in fitness/drop some lbs.
Sore/weak from yesterday, Fran
185, 205(f), 195, 200, 205, 215(shallow), 205(f), 195, 200(shallow), 195(f)
Good workout, though

M/26/5'7"/135

some warm-ups, then:

170-175-180-185-190-195-200-205-200-200

Previous PR was 190... wouldn't have gone for 205 if I hadn't had a high-quality squat rack to spot me, but I pushed it up. Felt good!

Anand:

95,135,145,155,165,175

@ Brand X
21-15-9
Thrusters 65#
Burpees

10:54

30/M/5'5"/168

1x225
9x245

185/205/205/215/215/225f/205/205/205/215

Done on Feb. 19th.
A2A front squats-
165/170/175/180/185/190/195/200/205/210
the form at 210 was beginning to fall apart, leaning a bit too far forwar and core losing stability.

Done on Feb. 19th.
A2A front squats-
165/170/175/180/185/190/195/200/205/210
the form at 210 was beginning to fall apart, leaning a bit too far forwar and core losing stability.

done last nite after puttin my shero Cara thru "Annie", runnin and cfwu

45x5, 95x3,

135-155-185-190-195(pr)-200(f)-200(f)

so firstly i went in thinkin it wuz only 7 reps not 10, but herpaps it wuz for the best. i think my legs were a bit fried from the med ball clean/burpee WOD at the Cert. wanted that 200 but it just wuzn't happening.

185
195
205
215
225
235
245
255
265
275 lbs (pr)

Got 5 muscle-ups afterwards, 3 of them consecutive.

135 x 10, could have done more.

205, 225, 230, 235, 240, 245, 245, 245, 245, 245

48/m/140
135
155
175
175
175
155
165
175
175
175

28yo, 5'11", 172lbs

225
235
245
255
265
275
285
295 pr
275
275

Last did these in September 2007. Failed at 295 then. Got it today. Everything felt good.

165#
165#
175#
175#
185#
185#
185#
185#
185#
185#

35/M/149#

160
170
180
195
200 f
185
190
185
185
185

35/M/149#

160
170
180
195
200 f
185
190
185
185
185

46/M/185

95x5
155x1
175x1
195x1
205x1
205x1
205x1
215x1 PR
215x1
205x1
205x1

A day late. As rx'd
135x1
145x1
155x1
165x1
175x1
185x1
195x1
205x1
215x1
225x1

New PR. Need to start heavier next time.

205
225
245
265 - fail
255
265 - PR
225
245
245
225

26yo/female/5'6"/99#

This was my first time doing CrossFit...I'm already addicted...

10
15
20
25
30
35
40
45
50
55

175/195/205/215/225/235/245f/245f/245f/215x2/215x2
as rxed.
have to get the weight up

cfwu x 3
burg wu x 2

135x3, 155x3, 175x3
195,215,225,225,235,235,235,245,255,265

still have blown elbow.
male, 58, 168

used rack, regular squats
1 230 1 230 (for form)
3 X 280
3 X 310
3 X 230 (for form)

31/M/166/5'8"

cfwux3

185,205,225,235,245,250,255,260 (last two reps were bottom squats @245 off the pins)

Been having some low back issues but these all felt pretty good.

M/22/153 cfwux2

Oof running low on sleep but still feeling good!

135x5,185x3,225,245,255,265PR

Then did 400m treadmill runs in new fivefingers.

BW 70kg
80kg 1,1,1
90kg 1
100kg 1,1,1
105kg 1,1
110kg fail
100kg 1

23/m/171

135
155
175
185
195
205
215
225
235(failed)
135 x 14

28/m/130

1st time ever doing front squats; was working on form and wrist-flexibility (ow!)

45x5x3
55x5
65x5
75x5
85x5
95x5
105x3
115x3
125x3
135x3

2 mi in 17:05.
8:32/mile
Sea Level

33 yom/195#/5'11"
CFWUx3
Didn't read the WOD close enough--was wondering why my weights were so much higher--did back squats
5x135 warm-up
225,225,235,235,245,255,265,275,285,225
6,5,4,3,2,1 x 135 as cool down work on form

as rx'd - BUT right after doing a Fran.

135lbs x 1
185 x 2
195 x 2
205 x 2
215 x 2
225 x 1

25m/249lbs (gained 6 lbs in 24 hours?!)

Didn't have time for the whole boat: 185/205/225/245/265 (not deep enough)/265

male/27
1. 135
2. 165
3. 185
4. 205
5. 225
6. 245
7. 265 (PR)
8. 275 (PR)
9. 285 (PR)
10. 300 (PR)
Been a while since I've maxed on front squat. Very surprising.

1 43
1 53
1 58
1 63
1 68
1 73
1 78
1 83
3 @ 83
was 1st time I did this

135 (3)
165 (3)
190 (1)
205 (1)
210 (1)
195 (1)
195 (1)

Felt good. Up to 220 next time. Still recovering from surg.

we rxd, still a day behind

226lbs front squats; 10 set; single reps; failed on 6th set, sets 7-10 made it.

M/27/220

135
185
195
205
215
215
215
215
225
225 (PR, same as last time)

M50/170

163/183/199/209/219/229/239F/239F/

Did these front squats to a 9 1/2" bin
132, 132, 142, 142, 156, 156, 166, 166, 166, 166

CFWU as perscribed..
first 3 45lb bar, worked mostly on form.
second 3 65lbs
next 3 75lbs.
next 2 80lbs
did one just to try a little more weight at 85 lbs
total time 10:23

No weights; sub Martial Arts class - Taekwondo
Post:
Tabata parallette push-ups
Tabata parallette dips
I imagined what it might be like to do the parallette push-ups and dips without my feet touching the ground.

Compare to:
080107
Front Squat
200, 205, 210, 215, 220, 220, 220, 220, 220, 220

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$

As Rx'd
175,185,195,205(f),185,185,195,195,200,205

$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$$

95
115
135
145
155
165
175
185
195(fail)
195

WOD #26
As Rx'd - 115,125,135,7x145 - wrists weren't flexible enough to allow proper upper arm form (i.e., parallel to the ground).

Jeff @ home
5x5 BS. Focusing on the lifts from the barbell cert for a while on the heavy days.
223
233
248
258
273

Front Squats 10x1 rep

57/M/189 155,175,185F,185,190F,190,175,175,165,160,160,160

47/F/125 45,50,55,60,65,65,70,75,80,80

135-145-165-175-185-195(PR)-175-175-175-155

Beat my last PR by 20#

Got up to 245 lbs. (pr)

Annie 15:07 Double unders suck

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

Sorry for the late post

justin 33/m/212

M/27/190

255
255
255
265
265
265
275
275
275
285

FS (KG) 65,70,70,75,75,75,75,75,75

I was afraid this would happen when I tried to do the front squats! I have always had trouble keeping my heels on the ground when I squat achilles are too tight! Any suggestions? Of course my form/technique must be as bad? Is it best to start with no weight and work on technique? Any help would be appreciated.

I will not give up, this is what I have been looking for.

Thanks,

Richard

qajaq@hotmail.com

95-115-135-155-185-205-225-235-245-245

135
155
185
195
205
205
215
225
225
225

CFWU
situps to 180
100# assist on pullups and dips

WOD
First time with this exercise.
135
145
155
165
175
185

On 195, I lifted the bar off and felt a little pop or tweak in the tissue under the point of my left scapula. Decided that it was best not to push it. Legs were feeling good up to that point.

60,70,75,77.5,80,80,75,75 kg

prev max was 77.5kg

26/m/5'9"/165lbs
CFWU 3x10
105,132,145,149,154,158,171,176,180,185

Male/29yo/5'6"/160

95,115,135,155,185,195,205,135,135,135

135
155
185
205
225
245
255

M/180/5"10/29

Jake 135,155,165,175f,175,185,190,195,200,205
Laura 45,65,75,85,95,105,115,125,135,140

First time doing front squats, wow those are hard!

185
225
230
235 f
235 f
225
230
230
230 f
225

65,65,95,95,115,115,125,125

Warmup - Run to Gym - 1.5 miles
2 rounds CFWU
Haven't worked on front squats before so did less weight and focused on form - Sets were:
10 sets of 10 X 65
5 X 95
5 X 95
Post - 300 double unders and 200 single unders
Run home from Gym - 1.5 miles

Age 36
BW 186

CFWU 2x15

This time: 225,245,245,245,225,235,225,225,225,225=2320
last time: 205,225,245,245,225,225,225,225,225,225=2270

130
180
200
200
200
220 (PR)
200
200
200
200

m/33/205
cfwux3
225
245 x 9

m/22/190
CFWU x 3

80, 90, 100, 105, 110, 110, 112.5, 112.5(F), 102.5 kg.

PB

165
175
185
195
205
215
225
235
250
260-F

2RM+145# - worked on form only

36m 205lb
205 x 8
225
240

175
185
190
195
200
205
210
215
220
225 miss

47/m/198

155
185
205
215
225
230
235
205
205
205

32 yom @195
155, 185, 225, 235, 245, 225, 225, 225, 230, 230

32/M/180/6'00"

Double unders / OHS warmup

115 x 1
135 x 1
155 x 1
185 x 1
205 x 1
215 x 1
225 x 1 (Failed)
225 x 1
230 x 1 (Failed)
225 x 1

www.CrossFitStickers.com

slade 17yom
193 6'1

95,115,135,155,175,185,205,225,235,225

Front Squats
90
100
110
115x
115
116x
116x
100
100
100kgs

max at 255 x 1

155
175
185x4
190pr x3
195pr

80kg/82.5/82.5/85/82.5/82.5/80/80/80/80

80kg/82.5/82.5/85/82.5/82.5/80/80/80/80

Full ROM

175-185-185-185-195(pr)-195-195-195-195-195

m/42/6'/185

95, 115 stopped.

Strained something on the rt back. Weight not heavy, but this is the 2nd this has happened with front squats.

Must warm up more and maybe wear belt?

did sets of 3 by mistake

95/115/135/155 x 3 sets

135,185,195,205,205,205,215,225,245

31/m/250

225/245/255/265/275F/275F/275F/225(3)/135(10)

225 235 245 255 265 275 285

CFWUx3
5x45,5x135 warmup
185-205-205-225-225-235-235-225-225-205
5x135 warmdown

185
205
225
245
255
265
275
285
295
300
305(PR)

good lift/form. PR by 20 lbs

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

40m/155
135-135-145-145-155-155-165-135-135-135

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

front squats

205 x 6 (ran out of time)

145, 165, 185, 195, 205, 210 (pr), 215 (pr), 210, 205, 205 - F

all ATA

Done on February 18, 2008.

m/35/238
cfwu x 1 run 800meters
135 x 10
155 x 5
205, 225, 245, 255, 275, 285, 295, 305, 315(F), 315 a new pr by 15lbs.

95,135,135,140,145,150,155,160,165,165
fell lack back ROM at bottom

Worked on form

SWA
190/6'0/30/M
135,155,175,185,205

SRA
179/6'0/27/M
135,155,175,175,175

Worked on Form 3x5

SWA
135,155,175,185,205

SRA
135,155,175,175,175

145
155
165
185
195
205
215
225
235 F
205

You all put on an amazing seminar! Learned so much, worked hard and had a lot of laughs!! (Funny bunch you all are!)Thanks!

Crew from Red Deer,AB

28/m/170

135, 145, 155, 165, 175, 180, 185, 190, 195, 200PB

previous PB was 175

M/35/140/5'-5"/9.8%BF

95,135,145,155,165,170,175,185(PR)175,175 @ work

JennieLee 26/5'9/160ish#
cfwu x 3, "Lynne", then warm-up front squats; 45x7, 65x5, then WOD:

95-105-115-125-130-135-145-155(pr!)
stopped there cuz she had to run, but wow! strong, solid work. all reps below parallel, form stayed true, and the only sticky ones were the last 2. great stuff :-)

2/22/08 - 135,185,205,205,215,5,245,245,250fail,225 (max 245)
1/9/07 - 155,175,185,195,195,205,205,215,225,230 (max 230)

2/22/08 - 135,185,205,205,215,5,245,245,250fail,225 (max 245)
1/9/07 - 155,175,185,195,195,205,205,215,225,230 (max 230)

all at 205

35/M/180
CFWU
ANNIE 11:17

115 lbs
155 lbs
165 lbs
175 lbs
185 lbs
190 lbs
195 lbs
205 lbs
215 lbs
225 lbs

35/M/180
CFWU
ANNIE 11:17
Front Squat WOD
115 lbs
155 lbs
165 lbs
175 lbs
185 lbs
190 lbs
195 lbs
205 lbs
215 lbs
225 lbs

BW 133

Accidentally only did seven sets

125/135/140F/135/125/125/125/125

Last time I hit a PR of 145, and did most of the rest at 135...but I hadn't skiied for 3-4 hours before then, so feels good enough:)

27/m/191

CFWU x 1

WOD as rx'd: 135 x 5, 185 x 2, 195, 205, 215, 220 (pr), 225(f), 220

WOD as rx'd

215
255
315
325
375
415
475
515
605
655

38/M/185--Syracuse NY
185/205/215/225/235/245/255/265/275/285(F-not deep enough)

#524 GMA: holy crap! 655 on a front squat? much less 475? I'd love to see video on that. You must have collarbones of steel.

43/m/165

220
240
250
250
260
260
270
270
280
260x2

PR

45/f/143
135/135/135/145/145/145/145/140/140/140

65
65
85
95
95
115
125
135
145
145

80-90-100-100-110-110-120-120-120

45
55
65
75
85
95
105
115
125
135
All sets good / start with 95 next time / should be able to get 155

m/34/5'9/177

CFWU - 3 (Sampson stretches, OHS, Superman raises, back extensions.) Didn't do uppper body portion of warmups to try to let shoulder rest.

Burgener wu - 1.

135-3 WU.

175-2, 185, 195, 205, 215, 225, 230-F, 230-F, 225, 185

Jumped rope afterwards.

Inhale on way down. Drive up with hips. Maintain lumbar curve. STAY ON HEELS! Weight didn't feel too akward in front but kept rounding back on higher weight. Improvement over last time.

165-165-165-165-165-175-180-185-190(PR)-195(PR)

135x4sets 155x6sets

CFWU
Back was hurting today from some extra-curricular lifting on Saturday (bad form). Decided to use lighter weights and concentrate on ROM and form.
135/1; 145/1; 155/1; 165/1; 175/1; 185/1; 185/1; 185/1; 185/1; 185/1 (Previous max was 210/1 on 080107). Form and depth were very good today and no back issues.
M/47/195#/72"

CFWUx3
165-175-185-195-205(near dump - same as last)-195-195-185-185-185
-pretty much same as last time - but dead from "Eva" yesterday

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

Got up to 295 on a smith machine.

26 yom 6'2" 155#

Pre:
CFWUx3
front squat 95# x6

135-145-155-165-175-185-190-195-200-205 PR!!

Post:
2x 10 knees to elbows
one hand db overhead squat 40# 10L/10R
500m row @80% 2:06

cfwu x 3
Back a little tweaked so didn't go heavy...
Modified wod to 3+ reps per set...
worked up from 115# sets and
ended with 175# front squat x 1

BW=152

Worked 185 to 205. Failed at 210.

-D.

135
155
185
185
185

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

070909

225
230
235
240
245
255
260
270
280 (PR!)
255

080218

185
205
225
245
265
275
225
225
225
225

as rx'd:

1 x 80kg
9 x 90kg

145 155 165 185 195 205 215 225 235f 205

135# to 190#
Did this after a 5k row.

135# to 190#
did this after 5k row

First ever CS. Going back a month so I can warm into things and research a bit more before exercising.

140
160
180
200
220
200
200
200
200
200

Not feeling sore... yet.. I know that will come tomorrow!

45/5'9/213
155
176
187
196
207
212
217
220
196
205