February 18, 2008

Monday 080218

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

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CrossFit Certification Seminar - CrossFit Santa Cruz


Kettlebell Basics Part 4, Jeff Martone - video [wmv] [mov]

Posted by lauren at February 18, 2008 12:01 PM
Comments

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

Comment #1 - Posted by: Jason Ackerman - Albany CrossFit at February 17, 2008 5:09 PM

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

Comment #2 - Posted by: Jason Ackerman - Albany CrossFit at February 17, 2008 5:11 PM

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.

Comment #3 - Posted by: gaucoin at February 17, 2008 5:12 PM

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

Comment #4 - Posted by: gaucoin at February 17, 2008 5:14 PM

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.

Comment #5 - Posted by: Andrea at February 17, 2008 5:14 PM

Yes.

I'm getting 160

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

Comment #6 - Posted by: AllisonNYC_23/5'2/120 at February 17, 2008 5:15 PM

Get it Allison!

Comment #7 - Posted by: Jason Ackerman - Albany CrossFit at February 17, 2008 5:16 PM

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.

Comment #8 - Posted by: ken c at February 17, 2008 5:24 PM

Thanks Jason!

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

Comment #9 - Posted by: AllisonNYC_23/5'2/120 at February 17, 2008 5:36 PM

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

Comment #10 - Posted by: Júlíus at February 17, 2008 5:46 PM

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

Comment #11 - Posted by: Dairus at February 17, 2008 5:55 PM

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.

Comment #12 - Posted by: AllisonNYC_23/5'2/120 at February 17, 2008 6:01 PM

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?

Comment #13 - Posted by: firekillr at February 17, 2008 6:11 PM

#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

Comment #14 - Posted by: Marie_CFATL at February 17, 2008 6:17 PM

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

Comment #15 - Posted by: Random Havoc at February 17, 2008 6:26 PM

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

Comment #16 - Posted by: CraigH at February 17, 2008 6:26 PM

Craig, he just watched the Allison Video.

Comment #17 - Posted by: sevan at February 17, 2008 6:32 PM

Guys that is indeed Jason McDonald.

Comment #18 - Posted by: Agent2600 at February 17, 2008 6:33 PM

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

Comment #19 - Posted by: Random Havoc at February 17, 2008 6:34 PM

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!

Comment #20 - Posted by: FunnyMoneyLoanShark at February 17, 2008 6:38 PM

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

Comment #21 - Posted by: George W at February 17, 2008 6:42 PM

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

Comment #22 - Posted by: in8girl at February 17, 2008 6:58 PM

ken c,

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

Love,
Joe C

Comment #23 - Posted by: Joe C at February 17, 2008 7:08 PM

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

Comment #24 - Posted by: tkeeloh at February 17, 2008 7:12 PM

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

Comment #25 - Posted by: jwb_atm_93 at February 17, 2008 7:17 PM

front squats drool, back squats rule!

Comment #26 - Posted by: PraschFireC12 at February 17, 2008 7:20 PM

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"

Comment #27 - Posted by: FoCoMichael at February 17, 2008 7:23 PM

#14 Marie_CFATL

Thanks! I'll give it a try.

Comment #28 - Posted by: firekillr at February 17, 2008 7:23 PM

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!

Comment #29 - Posted by: adamulm at February 17, 2008 7:40 PM

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

Comment #30 - Posted by: Becca at February 17, 2008 8:08 PM

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

Not a PR, but close.

Comment #31 - Posted by: Jake @ CrossFit RVA at February 17, 2008 8:22 PM

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

Comment #32 - Posted by: Shane at February 17, 2008 8:47 PM

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?

Comment #33 - Posted by: Amadraeus at February 17, 2008 8:52 PM

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

Comment #34 - Posted by: MWade at February 17, 2008 8:59 PM

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.

Comment #35 - Posted by: Shane at February 17, 2008 9:06 PM

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

Comment #36 - Posted by: Sarena Kopciel at February 17, 2008 9:20 PM

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.

Comment #37 - Posted by: Skeletor at February 17, 2008 9:29 PM

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.

Comment #38 - Posted by: freddy c._one world at February 17, 2008 9:42 PM

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

Comment #39 - Posted by: Elise at February 17, 2008 9:46 PM

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

Comment #40 - Posted by: CraigH at February 17, 2008 10:34 PM

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

Comment #41 - Posted by: WEB at February 17, 2008 11:45 PM

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

Comment #42 - Posted by: WEB at February 18, 2008 12:01 AM

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.

Comment #43 - Posted by: D-wreck at February 18, 2008 1:44 AM

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

Comment #44 - Posted by: OPT LOVER at February 18, 2008 2:30 AM

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

Comment #45 - Posted by: Stuart at February 18, 2008 2:58 AM

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!

Comment #46 - Posted by: gorillasoph at February 18, 2008 3:09 AM

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#

Comment #47 - Posted by: JuanMurphy at February 18, 2008 3:15 AM

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!

Comment #48 - Posted by: jt at February 18, 2008 3:30 AM

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.

Comment #49 - Posted by: Kelly Moore F/44/5'/114# at February 18, 2008 4:03 AM

165
185
205
215 failed
210
210
210 failed
205x3x1

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

Comment #50 - Posted by: kevinclemmonsnc at February 18, 2008 4:16 AM

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.

Comment #51 - Posted by: Pat Sherwood, CFVB at February 18, 2008 4:21 AM

33/M/198

165
185
205
225
225
235
235
245
245
255

Comment #52 - Posted by: Joe at February 18, 2008 4:47 AM

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

Comment #53 - Posted by: nutfam at February 18, 2008 4:51 AM

31/M/195

3x CFWU

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

Concentrated on form and full depth.


Comment #54 - Posted by: jaredg at February 18, 2008 5:09 AM

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.

Comment #55 - Posted by: Burner at February 18, 2008 5:23 AM

Stop @ 135#

Comment #56 - Posted by: GDJ at February 18, 2008 5:27 AM

#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.

Comment #57 - Posted by: Pesqueso at February 18, 2008 5:45 AM

#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.

Comment #58 - Posted by: annlee at February 18, 2008 5:47 AM

29/m/5'10/205

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

Not bad, but the back feels great.

Comment #59 - Posted by: Grammy at February 18, 2008 5:54 AM

bw 170

235x1x6
240x1x4

Comment #60 - Posted by: paulw at February 18, 2008 6:11 AM

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.

Comment #61 - Posted by: Mike Mc 29/5'9"/160 at February 18, 2008 6:18 AM

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?

Comment #62 - Posted by: Alphasig319 at February 18, 2008 6:33 AM

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/

Comment #63 - Posted by: Steve Liberati at February 18, 2008 6:49 AM

37/m/247

165
175
185
205
215
225
225
235
235
245

Comment #64 - Posted by: Andy at February 18, 2008 6:52 AM

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

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

Comment #65 - Posted by: difchip/38m/188 at February 18, 2008 6:54 AM

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.

Comment #66 - Posted by: john heins 24/m/FL/5'11"/180 at February 18, 2008 7:01 AM

Alphasig319 (Comment #62)

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

-WEB, Afghanistan

Comment #67 - Posted by: WEB at February 18, 2008 7:06 AM

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.

Comment #68 - Posted by: KLM at February 18, 2008 7:20 AM

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

Comment #69 - Posted by: WEB at February 18, 2008 7:23 AM

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

Comment #70 - Posted by: Buela at February 18, 2008 7:35 AM

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

Comment #71 - Posted by: boosmith at February 18, 2008 7:41 AM

49/M/220

5 mile run

First Time FS

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

Comment #72 - Posted by: Jimbo at February 18, 2008 7:41 AM

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

Comment #73 - Posted by: Matt B at February 18, 2008 7:45 AM

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.

Comment #74 - Posted by: Pesqueso at February 18, 2008 7:47 AM

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

Comment #75 - Posted by: Helzy at February 18, 2008 8:01 AM

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.

Comment #76 - Posted by: bhub at February 18, 2008 8:01 AM

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

Comment #77 - Posted by: verve at February 18, 2008 8:07 AM

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

Comment #78 - Posted by: jlove at February 18, 2008 8:09 AM

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

Comment #79 - Posted by: James at February 18, 2008 8:13 AM

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)

Comment #80 - Posted by: ChF at February 18, 2008 8:17 AM

#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!

Comment #81 - Posted by: Pesqueso at February 18, 2008 8:24 AM

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.

Comment #82 - Posted by: TimB at February 18, 2008 8:24 AM

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

Comment #83 - Posted by: Calgary Colin at February 18, 2008 8:35 AM

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.

Comment #84 - Posted by: U'i at February 18, 2008 8:40 AM

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

Comment #85 - Posted by: Aaron Shaffer at February 18, 2008 8:54 AM

Nice work on the revamped sidebar. Thanks!

Comment #86 - Posted by: conorb at February 18, 2008 8:59 AM

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

Comment #87 - Posted by: mikeyb at February 18, 2008 9:02 AM

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

Comment #88 - Posted by: AndrewBueno at February 18, 2008 9:09 AM

#69 WEB

Thanks for the link. I appreciate it.

Comment #89 - Posted by: Alphasig319 at February 18, 2008 9:13 AM

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

Comment #90 - Posted by: Jesse at February 18, 2008 9:15 AM

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

Comment #91 - Posted by: Dan Cobb at February 18, 2008 9:21 AM

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!

Comment #92 - Posted by: Andrea at February 18, 2008 9:22 AM

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!

Comment #93 - Posted by: Andrea at February 18, 2008 9:23 AM

135
185
205
225
235
PR - 10lbs

Comment #94 - Posted by: Jason M Struck at February 18, 2008 9:26 AM

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

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

Comment #95 - Posted by: House/40/74/234 at February 18, 2008 9:28 AM

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

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

Comment #96 - Posted by: dylan eddy at February 18, 2008 9:33 AM

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

Comment #97 - Posted by: tyler/28/6'1"/198 at February 18, 2008 9:35 AM

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.

Comment #98 - Posted by: onefinesuri at February 18, 2008 9:38 AM

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!

Comment #99 - Posted by: JDT at February 18, 2008 9:41 AM

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

Comment #100 - Posted by: lisaq at February 18, 2008 9:43 AM

43/f/5'6

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

Comment #101 - Posted by: hanneke_chicago at February 18, 2008 9:45 AM

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

Comment #102 - Posted by: Rob Corson at February 18, 2008 9:47 AM

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

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

Comment #103 - Posted by: Jimi_32/5'9/145 at February 18, 2008 9:51 AM

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

Comment #104 - Posted by: Rajib at February 18, 2008 10:06 AM

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

Comment #105 - Posted by: Marty at February 18, 2008 10:07 AM

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

Comment #106 - Posted by: Gloria at February 18, 2008 10:22 AM

Bwt: 134

177
199
221
232 fail
232 (pr)
221
221

Comment #107 - Posted by: Speal at February 18, 2008 10:22 AM

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)

Comment #108 - Posted by: Laura DeMarco at February 18, 2008 10:30 AM

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!)

Comment #109 - Posted by: ECHO at February 18, 2008 10:30 AM

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

Comment #110 - Posted by: Jdale M 37 6'2" 178 at February 18, 2008 10:32 AM

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.

Comment #111 - Posted by: AllisonNYC_23/5'2/118 at February 18, 2008 10:48 AM

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

Comment #112 - Posted by: hardcorecm at February 18, 2008 10:55 AM

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

Comment #113 - Posted by: MPD Dan at February 18, 2008 10:56 AM

M/26/185

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

Comment #114 - Posted by: Greg L at February 18, 2008 11:02 AM

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.

Comment #115 - Posted by: AllisonNYC_23/5'2/120 at February 18, 2008 11:07 AM

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

Comment #116 - Posted by: Rory at February 18, 2008 11:08 AM

WU:
Broomstick OHS and Front Squat
Front Squat 135X5

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

Thanks Coach!

Comment #117 - Posted by: FFChad_M/37/230 at February 18, 2008 11:09 AM

M/38/187/70"

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

400m run
115# OHS (snatched)

21:56

Comment #118 - Posted by: Glenn at February 18, 2008 11:11 AM

39/m/198/73"

CFWU

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

Comment #119 - Posted by: Fat Slice at February 18, 2008 11:20 AM

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.

Comment #120 - Posted by: ecp2 at February 18, 2008 11:28 AM

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!

Comment #121 - Posted by: LisaAnne at February 18, 2008 11:35 AM

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.

Comment #122 - Posted by: dragoon at February 18, 2008 11:36 AM

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.

Comment #123 - Posted by: JimmyJames91 at February 18, 2008 11:38 AM

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

Comment #124 - Posted by: Ackfit M/28/195 at February 18, 2008 11:38 AM

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

Comment #125 - Posted by: sean 27/5'6"/ 145 at February 18, 2008 11:39 AM

#'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"


Comment #126 - Posted by: Brad at February 18, 2008 11:40 AM

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.

Comment #127 - Posted by: justinrocks at February 18, 2008 11:40 AM

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

Comment #128 - Posted by: Mosul Moose at February 18, 2008 11:40 AM

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.

Comment #129 - Posted by: justinrocks at February 18, 2008 11:40 AM

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.

Comment #130 - Posted by: justinrocks at February 18, 2008 11:42 AM

Front Squat
95 135 185 225 245 260F 275F

Clean pulls x 2 @ 275

Comment #131 - Posted by: Apolloswabbie at February 18, 2008 11:43 AM

is that john welbourn of the chiefs in the front?

Comment #132 - Posted by: randy at February 18, 2008 11:43 AM

Front Squat
95 135 185 225 245 260F 275F

Clean pulls @ 275 x 2

Comment #133 - Posted by: Apolloswabbie at February 18, 2008 11:44 AM

Front Squat
95 135 185 225 245 260F 275F

Clean pulls @ 275 x 2

Comment #134 - Posted by: Apolloswabbie at February 18, 2008 11:44 AM

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

Comment #135 - Posted by: Mosul Moose at February 18, 2008 11:45 AM

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

Comment #136 - Posted by: J_Wat at February 18, 2008 11:45 AM

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

Comment #137 - Posted by: randy at February 18, 2008 11:46 AM

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

Comment #138 - Posted by: randy at February 18, 2008 11:47 AM

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

Comment #139 - Posted by: Dutch at February 18, 2008 11:47 AM

bw-197

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

185
185
185
205
185
185
185
185
185
185

MC

Comment #140 - Posted by: MCORRY at February 18, 2008 11:49 AM

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

Comment #141 - Posted by: ross & lisa in clemmons at February 18, 2008 11:53 AM

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

Comment #142 - Posted by: ross & lisa in clemmons at February 18, 2008 11:53 AM

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

Comment #143 - Posted by: ross & lisa in clemmons at February 18, 2008 11:54 AM

FS

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

previous PR was 235#

Comment #144 - Posted by: ut steve at February 18, 2008 11:55 AM

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

Comment #145 - Posted by: ccraft at February 18, 2008 11:56 AM

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.

Comment #146 - Posted by: SMcFarland at February 18, 2008 11:57 AM

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)


Comment #147 - Posted by: Edwin 25/M/5'8"/170 at February 18, 2008 11:58 AM

5k run 26:05

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

Comment #148 - Posted by: ccraft at February 18, 2008 11:58 AM

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

Comment #149 - Posted by: dan colson at February 18, 2008 11:58 AM

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.

Comment #150 - Posted by: Joe B. at February 18, 2008 11:59 AM

225
245
265
375x7

Comment #151 - Posted by: TP_Tom at February 18, 2008 12:00 PM

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

Comment #152 - Posted by: EricBrandom at February 18, 2008 12:03 PM

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.

Comment #153 - Posted by: christian at February 18, 2008 12:03 PM

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.

Comment #154 - Posted by: gorillasoph at February 18, 2008 12:04 PM

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.

Comment #155 - Posted by: christian at February 18, 2008 12:04 PM

225x1
245x1
265x1
375x1x7

Comment #156 - Posted by: TP_Tom at February 18, 2008 12:04 PM

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"

Comment #157 - Posted by: sam at February 18, 2008 12:08 PM

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!

Comment #158 - Posted by: Spence at February 18, 2008 12:10 PM

25/m/168

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

Comment #159 - Posted by: Ren at February 18, 2008 12:11 PM

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.

Comment #160 - Posted by: justinrocks at February 18, 2008 12:13 PM

135
155
185
205
225
235
245
255
255
285 pr

Comment #161 - Posted by: FBC at February 18, 2008 12:13 PM

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.

Comment #162 - Posted by: justinrocks at February 18, 2008 12:14 PM

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.

Comment #163 - Posted by: justinrocks at February 18, 2008 12:14 PM

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.

Comment #164 - Posted by: gorillasoph at February 18, 2008 12:20 PM

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

Comment #165 - Posted by: mhlane at February 18, 2008 12:20 PM

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!

Comment #166 - Posted by: Spence at February 18, 2008 12:21 PM

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

Comment #167 - Posted by: ross & lisa in clemmons at February 18, 2008 12:21 PM

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

Comment #168 - Posted by: mhlane at February 18, 2008 12:21 PM

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!

Comment #169 - Posted by: Spence at February 18, 2008 12:21 PM

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

Comment #170 - Posted by: ross and lisa in clemmons at February 18, 2008 12:21 PM

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

Comment #171 - Posted by: mhlane at February 18, 2008 12:22 PM

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

Comment #172 - Posted by: ross & lisa in clemmons at February 18, 2008 12:26 PM

BW 172

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

Comment #173 - Posted by: Eric O at February 18, 2008 12:26 PM

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

Comment #174 - Posted by: cleverhandz at February 18, 2008 12:30 PM

23/f/5'8/139#

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

Comment #175 - Posted by: Hannah at February 18, 2008 12:35 PM

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

Comment #176 - Posted by: Paul S_29/185/6'0 at February 18, 2008 12:36 PM

#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"

Comment #177 - Posted by: Brad at February 18, 2008 12:41 PM

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

Comment #178 - Posted by: stonepat at February 18, 2008 12:42 PM

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!

Comment #179 - Posted by: Spence at February 18, 2008 12:43 PM

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

Comment #180 - Posted by: Travis_r at February 18, 2008 12:45 PM

"Front Squat" 10x1

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

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

Felt good :)

- OlliS

Comment #181 - Posted by: OlliS at February 18, 2008 12:49 PM

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

Comment #182 - Posted by: Fabinader at February 18, 2008 12:51 PM

#109, Echo

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

Comment #183 - Posted by: beanmachine at February 18, 2008 12:56 PM

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.

Comment #184 - Posted by: Haile Selassie I at February 18, 2008 12:57 PM

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!

Comment #185 - Posted by: Spence at February 18, 2008 12:58 PM

did many reps to practice form
max 185#

Comment #186 - Posted by: bigdub at February 18, 2008 1:03 PM

many reps to practice form
then maxed at 185#

Comment #187 - Posted by: bigdub at February 18, 2008 1:03 PM

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

Comment #188 - Posted by: OPT Mommy at February 18, 2008 1:07 PM

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

Comment #189 - Posted by: Jesse Ward at February 18, 2008 1:08 PM

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?

Comment #190 - Posted by: lsutiger at February 18, 2008 1:13 PM

26/M/160

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

Left knee/ankle still problematic. Getting checked tomorrow.

Comment #191 - Posted by: D.G. at February 18, 2008 1:14 PM

#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.

Comment #192 - Posted by: Shannon 32/F/154 in MD at February 18, 2008 1:19 PM

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.

Comment #193 - Posted by: dbarrick at February 18, 2008 1:22 PM

As Rx'd

5x95, 3x135, 3x185, 2x215

1x235 x10


Snowboarded Whistler 7hrs yesterday

Comment #194 - Posted by: Tbear Vancouver 34/M/5'8"/175 at February 18, 2008 1:29 PM

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.

Comment #195 - Posted by: brian t at February 18, 2008 1:31 PM

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

Comment #196 - Posted by: sam p at February 18, 2008 1:32 PM

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

Comment #197 - Posted by: brian t at February 18, 2008 1:33 PM

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

Comment #198 - Posted by: Hari at February 18, 2008 1:35 PM

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

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

Comment #199 - Posted by: Deuce - M/31/150 at February 18, 2008 1:36 PM

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.

Comment #200 - Posted by: LTP at February 18, 2008 1:37 PM

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.

Comment #201 - Posted by: Corey at February 18, 2008 1:38 PM

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

Comment #202 - Posted by: S. Fogle at February 18, 2008 1:38 PM

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

Comment #203 - Posted by: Jeff & Charity @ CF Snohomish at February 18, 2008 1:40 PM

25/M/6'2"/200

25:38

42 seconds better than last time!

Comment #204 - Posted by: Olde English at February 18, 2008 1:43 PM

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

Comment #205 - Posted by: Warhawk at February 18, 2008 1:50 PM

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

Comment #206 - Posted by: Isaac_OKC at February 18, 2008 1:50 PM

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

Comment #207 - Posted by: Isaac_OKC at February 18, 2008 1:53 PM

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

Comment #208 - Posted by: Isaac_OKC at February 18, 2008 1:54 PM

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

Comment #209 - Posted by: Isaac_OKC at February 18, 2008 1:55 PM

Roy
135x5
185
205
225
235(PR)
225

Jeremy
135x5
185
205
225
255(PR)
225

Comment #210 - Posted by: Roy at February 18, 2008 1:56 PM

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.

Comment #211 - Posted by: dcostolo at February 18, 2008 1:56 PM

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

Comment #212 - Posted by: Roy at February 18, 2008 1:58 PM

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.

Comment #213 - Posted by: David Sailor at February 18, 2008 1:59 PM

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.

Comment #214 - Posted by: David Sailor at February 18, 2008 2:00 PM

Sorry for the double

Comment #215 - Posted by: David Sailor at February 18, 2008 2:01 PM

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

Comment #216 - Posted by: Mini at February 18, 2008 2:02 PM

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.

Comment #217 - Posted by: Charles at February 18, 2008 2:07 PM

Re: gorillasoph #164

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

Comment #218 - Posted by: Ron Wilhelm at February 18, 2008 2:08 PM

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.

Comment #219 - Posted by: Charles at February 18, 2008 2:08 PM

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.

Comment #220 - Posted by: Charles at February 18, 2008 2:10 PM

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

Comment #221 - Posted by: STL_Jay at February 18, 2008 2:13 PM

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

Comment #222 - Posted by: in8girl at February 18, 2008 2:16 PM

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

Comment #223 - Posted by: PD at February 18, 2008 2:16 PM

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.

Comment #224 - Posted by: jwm at February 18, 2008 2:17 PM

75lbs x 10

Comment #225 - Posted by: Camille Lore at February 18, 2008 2:18 PM

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

Comment #226 - Posted by: Tenacious E at February 18, 2008 2:22 PM

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

Comment #227 - Posted by: OPT at February 18, 2008 2:23 PM

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

Comment #228 - Posted by: Jonathan/38/m/220/6'4" at February 18, 2008 2:26 PM

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??

Comment #229 - Posted by: tauger at February 18, 2008 2:26 PM

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

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

Comment #230 - Posted by: Maurkov at February 18, 2008 2:31 PM

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.

Comment #231 - Posted by: Webb at February 18, 2008 2:33 PM

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

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

Comment #232 - Posted by: Maurkov at February 18, 2008 2:33 PM

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.

Comment #233 - Posted by: Webb at February 18, 2008 2:36 PM

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)

Comment #234 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at February 18, 2008 2:37 PM

m/23/6'/195 CF day 15

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

sweet.

Comment #235 - Posted by: thedannyboy at February 18, 2008 2:39 PM

36M/5'10"/165#

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

265 is 5# heavier than last time.

Comment #236 - Posted by: rjf at February 18, 2008 2:42 PM

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#

Comment #237 - Posted by: Intent at February 18, 2008 2:43 PM

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.

Comment #238 - Posted by: Mark_NH at February 18, 2008 2:44 PM

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.

Comment #239 - Posted by: SunDevilStormin at February 18, 2008 2:45 PM

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.

Comment #240 - Posted by: AndersI at February 18, 2008 2:46 PM

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.

Comment #241 - Posted by: AndersI at February 18, 2008 2:47 PM

20/M/147lbs

Front Squat:

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


Comment #242 - Posted by: Shane at February 18, 2008 2:51 PM

27yr old male 198lb

275
315
315
315
315
325
325
340
345 fail
315

Comment #243 - Posted by: jim at February 18, 2008 3:00 PM

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

Comment #244 - Posted by: PD at February 18, 2008 3:01 PM

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

Comment #245 - Posted by: TheWarder at February 18, 2008 3:04 PM

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#

Comment #246 - Posted by: rob a at February 18, 2008 3:09 PM

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

*missed not deep enough

Comment #247 - Posted by: Shamloo at February 18, 2008 3:10 PM

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

Comment #248 - Posted by: john wopat at February 18, 2008 3:11 PM

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.

Comment #249 - Posted by: gaucoin at February 18, 2008 3:11 PM

6 reps in

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

Comment #250 - Posted by: Colm O'Reilly at February 18, 2008 3:11 PM

40/M/192

CFWU X1

Front Squat

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

Comment #251 - Posted by: scott at February 18, 2008 3:12 PM

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

Comment #252 - Posted by: bret kleefuss at February 18, 2008 3:15 PM

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.

Comment #253 - Posted by: Matt L. (M/34/5'6"/160) at February 18, 2008 3:24 PM

as rx'd:

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

Comment #254 - Posted by: MoGreene at February 18, 2008 3:25 PM

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

Comment #255 - Posted by: dbones at February 18, 2008 3:29 PM

m/34/70/190

315x10x1

Comment #256 - Posted by: Brutz at February 18, 2008 3:36 PM

20yr/M/147

FS:

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

Comment #257 - Posted by: Shane at February 18, 2008 3:45 PM

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

Comment #258 - Posted by: Jeremy Tucker at February 18, 2008 3:49 PM

33/F/128

75
80
85
85
85
85
85
85
85
85

Comment #259 - Posted by: Andrea W at February 18, 2008 3:49 PM

30/M/197

185
205
225
225
225
225
225
225
230
235

Comment #260 - Posted by: JC at February 18, 2008 3:50 PM

44/76"/192

CFWUx3

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

Comment #261 - Posted by: Pete - Decatur, GA at February 18, 2008 3:51 PM

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.

Comment #262 - Posted by: nadia shatila at February 18, 2008 3:53 PM

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

Comment #263 - Posted by: Raul_30/m/5'11"/210 at February 18, 2008 3:55 PM

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

Comment #264 - Posted by: dwntwn at February 18, 2008 4:04 PM

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

Comment #265 - Posted by: dwntwn at February 18, 2008 4:04 PM

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

Comment #266 - Posted by: dwntwn at February 18, 2008 4:05 PM

23/m/5'8/170

As Rx'd

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

New PR

Comment #267 - Posted by: JLR84 at February 18, 2008 4:06 PM

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

Comment #268 - Posted by: gbk at February 18, 2008 4:12 PM

44/m/152

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

Comment #269 - Posted by: Terry at February 18, 2008 4:13 PM

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

Comment #270 - Posted by: Dave Hodges at February 18, 2008 4:14 PM

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~

Comment #271 - Posted by: Kizer at February 18, 2008 4:21 PM

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

Comment #272 - Posted by: Billy at February 18, 2008 4:22 PM

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!

Comment #273 - Posted by: Boxer4_M/44/229/6'4" at February 18, 2008 4:27 PM

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.

Comment #274 - Posted by: Jon F. at February 18, 2008 4:30 PM

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.

Comment #275 - Posted by: ScottMacArthur at February 18, 2008 4:31 PM

42/f/5'3/120

CFWU x3

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

Comment #276 - Posted by: shiba inu at February 18, 2008 4:31 PM

145

Comment #277 - Posted by: David Branch at February 18, 2008 4:34 PM

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

Comment #278 - Posted by: Denver Sheepdog M/34/5'9'164#/CFT=880 at February 18, 2008 4:34 PM

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)

Comment #279 - Posted by: Ian Carver at February 18, 2008 4:35 PM

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.

Comment #280 - Posted by: Anthony Bainbridge - CrossFit Fredericton at February 18, 2008 4:42 PM

42yo/185#

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

A 13# PR

Comment #281 - Posted by: freddy c._one world at February 18, 2008 4:46 PM

27/m/167

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

Comment #282 - Posted by: Jarod Kastning at February 18, 2008 4:47 PM

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

Comment #283 - Posted by: bleedCF at February 18, 2008 4:47 PM

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

Comment #284 - Posted by: in8girl at February 18, 2008 4:50 PM

35/M/6-01/185

185 205 205 205 215 215 215 225 225 225

did Annie afterwards 15:18

Comment #285 - Posted by: The H is O at February 18, 2008 4:54 PM

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

Comment #286 - Posted by: McFly - 17/M/158/6'1" at February 18, 2008 4:56 PM

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

Comment #287 - Posted by: sam p at February 18, 2008 4:58 PM

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.

Comment #288 - Posted by: ROBERT SUTHERLAND at February 18, 2008 4:59 PM

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

Comment #289 - Posted by: jon h at February 18, 2008 5:00 PM

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...

Comment #290 - Posted by: Greeleyfirestaton1 at February 18, 2008 5:02 PM

nadia #262

amen, sista!!

Comment #291 - Posted by: ava at February 18, 2008 5:08 PM

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

Comment #292 - Posted by: David @ CF Chatt at February 18, 2008 5:08 PM

M/45/196

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

Comment #293 - Posted by: gjonbelay at February 18, 2008 5:10 PM

test

Comment #294 - Posted by: Clayton at February 18, 2008 5:10 PM

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

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

Comment #295 - Posted by: nicko at February 18, 2008 5:14 PM

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

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

Comment #296 - Posted by: overtime at February 18, 2008 5:16 PM

Highest weight was 185#, but jeopardized form

Comment #297 - Posted by: T. Post at February 18, 2008 5:28 PM

HHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

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

HHHHHHHHHHHHHHHHHHHHHHHHHHHH

Comment #298 - Posted by: Haas at February 18, 2008 5:39 PM

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


Comment #299 - Posted by: MHood at February 18, 2008 5:40 PM

m/24/140 pounds

haha.. never again..
failed at 76 kgs

Comment #300 - Posted by: dheepesh bhatt at February 18, 2008 5:43 PM

f/21/5'3"/126

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

Comment #301 - Posted by: Servia at February 18, 2008 5:47 PM

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

Comment #302 - Posted by: Rob at February 18, 2008 5:48 PM

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

Comment #303 - Posted by: dheepesh bhatt at February 18, 2008 5:50 PM

CFWUx1

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

Comment #304 - Posted by: Napaknock at February 18, 2008 5:54 PM

M/42/195

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

Comment #305 - Posted by: Larry E. at February 18, 2008 5:55 PM

COACH -

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

I like!

David

Comment #306 - Posted by: David @ CF Chatt at February 18, 2008 5:56 PM

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.

Comment #307 - Posted by: mas at February 18, 2008 6:04 PM

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

Comment #308 - Posted by: Zen at February 18, 2008 6:04 PM

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

Comment #309 - Posted by: tw at February 18, 2008 6:08 PM

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

Comment #310 - Posted by: shashyk/miami/F/33 at February 18, 2008 6:12 PM

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

Comment #311 - Posted by: DaNewf at February 18, 2008 6:12 PM

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.

Comment #312 - Posted by: Curls at February 18, 2008 6:14 PM

28.f.136

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

Comment #313 - Posted by: KCinDEN at February 18, 2008 6:15 PM

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

big improvement prev pr 265. tech getting better

Comment #314 - Posted by: Kevin McClellan at February 18, 2008 6:18 PM

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!

Comment #315 - Posted by: LisaAnne at February 18, 2008 6:19 PM

36/m/230#

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

Comment #316 - Posted by: heymyfree at February 18, 2008 6:21 PM

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!

Comment #317 - Posted by: Bombero559_38/M/71"/265# at February 18, 2008 6:21 PM

M/5'9"/173/21

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

Comment #318 - Posted by: tpat at February 18, 2008 6:22 PM

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

Comment #319 - Posted by: Stan K at February 18, 2008 6:26 PM

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

Comment #320 - Posted by: JDisch at February 18, 2008 6:32 PM

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....

Comment #321 - Posted by: Anthony Springman at February 18, 2008 6:36 PM

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

Comment #322 - Posted by: Vaughn S. at February 18, 2008 6:36 PM

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

Comment #323 - Posted by: gmack at February 18, 2008 6:36 PM

46 / 172

200 PR for Front Squats

Comment #324 - Posted by: tom perry at February 18, 2008 6:37 PM

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 :)

Comment #325 - Posted by: ken c at February 18, 2008 6:40 PM

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

Comment #326 - Posted by: Adam Kemmerly at February 18, 2008 6:41 PM

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

Comment #327 - Posted by: ncsheepdog at February 18, 2008 6:50 PM

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.

Comment #328 - Posted by: John Folchetti at February 18, 2008 6:51 PM

CFWU.

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

Comment #329 - Posted by: Dan Puckett at February 18, 2008 7:01 PM

as Rx'd:

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

Comment #330 - Posted by: MarcusG at February 18, 2008 7:02 PM

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

Comment #331 - Posted by: angelo 37/74"/250 Feb '07 at February 18, 2008 7:05 PM

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.

Comment #332 - Posted by: xc_riding_dc at February 18, 2008 7:05 PM

22/m/170

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

Comment #333 - Posted by: M Miller at February 18, 2008 7:05 PM

20/M/175 6'

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

Comment #334 - Posted by: Alex D. at February 18, 2008 7:07 PM

20/m/148

135
155
165
165
175
185
195f
190
195
195

Comment #335 - Posted by: Rodog at February 18, 2008 7:08 PM

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.

Comment #336 - Posted by: AFT at February 18, 2008 7:11 PM

26/F/115

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

Did 15# more than last time.

Comment #337 - Posted by: Kim Phan at February 18, 2008 7:26 PM

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

Comment #338 - Posted by: mgrimm1 m/43/160# at February 18, 2008 7:28 PM

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)

Comment #339 - Posted by: dmarsh at February 18, 2008 7:29 PM

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

Comment #340 - Posted by: Kevin C at February 18, 2008 7:29 PM

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

Comment #341 - Posted by: Ryan S at February 18, 2008 7:30 PM

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.

Comment #342 - Posted by: Steve Smith at February 18, 2008 7:31 PM

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

Comment #343 - Posted by: Jesse ward at February 18, 2008 7:32 PM

41 m 232

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

Comment #344 - Posted by: tower at February 18, 2008 7:44 PM

Man I need to buy some more weights..

70lbs each round as Rx'd

Comment #345 - Posted by: cheapshotmills at February 18, 2008 7:44 PM

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

Comment #346 - Posted by: JHOW at February 18, 2008 7:44 PM

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.

Comment #347 - Posted by: Jes at February 18, 2008 7:54 PM

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

Comment #348 - Posted by: pipes at February 18, 2008 7:54 PM

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

Comment #349 - Posted by: BarbJ at February 18, 2008 7:56 PM

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.

Comment #350 - Posted by: Stewart at February 18, 2008 8:05 PM

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)

Comment #351 - Posted by: Brent Maier at February 18, 2008 8:07 PM

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

Comment #352 - Posted by: Ryan at February 18, 2008 8:11 PM

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.

Comment #353 - Posted by: soccerman m/22/183 at February 18, 2008 8:16 PM

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

Comment #354 - Posted by: a noble at February 18, 2008 8:18 PM

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

Practiced Cleans and Jump Rope

Comment #355 - Posted by: JeremySouthBrooklyn/30/180 at February 18, 2008 8:20 PM

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

Comment #356 - Posted by: Kristian V at February 18, 2008 8:28 PM

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

Comment #357 - Posted by: FredW at February 18, 2008 8:30 PM

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

Comment #358 - Posted by: Joro--M/29/6-3/207 at February 18, 2008 8:31 PM

CFWU 10 x 1

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

Comment #359 - Posted by: NCrouther at February 18, 2008 8:34 PM

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

Comment #360 - Posted by: PG - 30/M/5'10"/178 at February 18, 2008 8:36 PM

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

Both did:
205 + 225X9

Total - 2230

Comment #361 - Posted by: Joe C at February 18, 2008 8:36 PM

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

Comment #362 - Posted by: Louis Herrera Jr. 49 70" 178 at February 18, 2008 8:42 PM

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

Comment #363 - Posted by: Travis H at February 18, 2008 8:44 PM

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

Comment #364 - Posted by: Vince S. at February 18, 2008 8:45 PM

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

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

Comment #365 - Posted by: DAH 48 64" 164 at February 18, 2008 8:52 PM

205
205
205
220
235
235
225
225
225
225

Comment #366 - Posted by: Jerel Deitering at February 18, 2008 8:56 PM

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

Comment #367 - Posted by: Vandy at February 18, 2008 8:57 PM

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

Comment #368 - Posted by: steve at February 18, 2008 8:59 PM

M/51/186/5'9"

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

RRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR

Comment #369 - Posted by: Ray Rosales at February 18, 2008 9:41 PM

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

Comment #370 - Posted by: S. Fogle at February 18, 2008 9:41 PM

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

Comment #371 - Posted by: nickB at February 18, 2008 9:44 PM

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.

Comment #372 - Posted by: Carrie at February 18, 2008 9:47 PM

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.

Comment #373 - Posted by: The Modern Savage at February 18, 2008 9:51 PM

24/f/5'6"/144

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

Comment #374 - Posted by: Kirsten C at February 18, 2008 9:57 PM

35/f/150

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

Comment #375 - Posted by: Kristin at February 18, 2008 10:23 PM

m/30/75kg

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

Comment #376 - Posted by: oodis at February 18, 2008 10:38 PM

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

Comment #377 - Posted by: Murph/NC at February 18, 2008 11:04 PM

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

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

Long way to go.

Comment #378 - Posted by: Perry at February 18, 2008 11:07 PM

m/27/176#/5'10"

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

Dang. My legs are weak!

Comment #379 - Posted by: Russell Jackson at February 18, 2008 11:21 PM

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

Comment #380 - Posted by: Apollo Lee at February 18, 2008 11:33 PM

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

Comment #381 - Posted by: PT at February 18, 2008 11:53 PM

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. ..

Comment #382 - Posted by: MaTePe at February 19, 2008 12:54 AM

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.

Comment #383 - Posted by: Memuc at February 19, 2008 2:45 AM

M/44/156#

135...200#

Comment #384 - Posted by: pat d at February 19, 2008 3:13 AM

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#

Comment #385 - Posted by: Cully24 at February 19, 2008 3:20 AM

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#

Comment #386 - Posted by: Cully24 at February 19, 2008 3:20 AM

m/6'2"/195lbs

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

Comment #387 - Posted by: Jeremy at February 19, 2008 3:43 AM

26/6'8"/210

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

Comment #388 - Posted by: Stretch at February 19, 2008 4:07 AM

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

Comment #389 - Posted by: Mike in the Ro at February 19, 2008 4:13 AM

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

Comment #390 - Posted by: Hale at February 19, 2008 4:45 AM

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

Comment #391 - Posted by: wulff at February 19, 2008 5:00 AM


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.

Comment #392 - Posted by: Troy / 6'4" / 215 / St. Louis at February 19, 2008 5:24 AM

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

Comment #393 - Posted by: dyagg at February 19, 2008 5:24 AM

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.

Comment #394 - Posted by: Steve Cole at February 19, 2008 5:37 AM

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).

Comment #395 - Posted by: Bill Stock at February 19, 2008 5:40 AM

95
115
120
130
135
140
145
150
160
180

Comment #396 - Posted by: Lance W. at February 19, 2008 6:00 AM

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

Comment #397 - Posted by: Ben S. at February 19, 2008 6:25 AM

115
125
135
145
155
160
165
170
170
180

Comment #398 - Posted by: MDS1971 at February 19, 2008 6:32 AM

185
205
205
205
205
185
195
195
225
185

Comment #399 - Posted by: dcyn at February 19, 2008 6:39 AM

185
185
185
185
225
225
225
245
245
245

Comment #400 - Posted by: israelgroveman at February 19, 2008 7:05 AM

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

Comment #401 - Posted by: Meagles at February 19, 2008 7:13 AM

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

Comment #402 - Posted by: Anthony W. at February 19, 2008 8:02 AM

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

&&&&&&&&&&

Comment #403 - Posted by: Matt Crile at February 19, 2008 8:31 AM

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

Comment #404 - Posted by: headonkey at February 19, 2008 8:33 AM

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

Comment #405 - Posted by: climbonadime at February 19, 2008 8:35 AM

34/232/6'3"

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

Comment #406 - Posted by: vggolfpro at February 19, 2008 8:42 AM

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

Comment #407 - Posted by: Kevin_R at February 19, 2008 8:56 AM

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.

Comment #408 - Posted by: Kegger at February 19, 2008 8:58 AM

CFWUx3
185#x10

Comment #409 - Posted by: Clayton - 6' 185# 30y/o m at February 19, 2008 9:03 AM

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

Comment #410 - Posted by: Todd Barrett at February 19, 2008 9:27 AM

31/m/190

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

Comment #411 - Posted by: Ash at February 19, 2008 9:31 AM

felt week so just hung out at 205

Comment #412 - Posted by: Jared G at February 19, 2008 9:54 AM

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

Comment #413 - Posted by: MarkSC at February 19, 2008 9:55 AM

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!

Comment #414 - Posted by: Jared Ashley at February 19, 2008 10:24 AM

Anand:

95,135,145,155,165,175

Comment #415 - Posted by: headonkey at February 19, 2008 10:30 AM

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

10:54

Comment #416 - Posted by: laurar at February 19, 2008 10:32 AM

30/M/5'5"/168

1x225
9x245

Comment #417 - Posted by: VinC at February 19, 2008 10:34 AM

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

Comment #418 - Posted by: TMar at February 19, 2008 10:35 AM

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.

Comment #419 - Posted by: Rob Corson at February 19, 2008 11:04 AM

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.

Comment #420 - Posted by: Rob Corson at February 19, 2008 11:04 AM

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.

Comment #421 - Posted by: cleverhandz at February 19, 2008 11:10 AM

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

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

Comment #422 - Posted by: M Boyd at February 19, 2008 11:42 AM

135 x 10, could have done more.

Comment #423 - Posted by: TenXer at February 19, 2008 11:45 AM

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

Comment #424 - Posted by: TJ/220/42 at February 19, 2008 12:04 PM

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

Comment #425 - Posted by: --E5fyrman-- at February 19, 2008 12:08 PM

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.

Comment #426 - Posted by: Alton at February 19, 2008 12:17 PM

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

Comment #427 - Posted by: Josh W at February 19, 2008 12:27 PM

35/M/149#

160
170
180
195
200 f
185
190
185
185
185

Comment #428 - Posted by: Shawn B. at February 19, 2008 12:42 PM

35/M/149#

160
170
180
195
200 f
185
190
185
185
185

Comment #429 - Posted by: Shawn B. at February 19, 2008 12:43 PM

46/M/185

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

Comment #430 - Posted by: Zim at February 19, 2008 1:53 PM

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

New PR. Need to start heavier next time.

Comment #431 - Posted by: Ben at February 19, 2008 1:57 PM

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

Comment #432 - Posted by: quallnow at February 19, 2008 2:18 PM

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

Comment #433 - Posted by: Jill Mc at February 19, 2008 2:47 PM

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

Comment #434 - Posted by: KSC at February 19, 2008 2:55 PM

cfwu x 3
burg wu x 2

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

Comment #435 - Posted by: marty c. 45/m/6'0"/266 at February 19, 2008 3:16 PM

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)

Comment #436 - Posted by: hersch Wilson at February 19, 2008 3:22 PM

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.

Comment #437 - Posted by: bret ellis at February 19, 2008 3:27 PM

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.

Comment #438 - Posted by: Y. Zhou at February 19, 2008 3:40 PM

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

Comment #439 - Posted by: Adc (CrossFit Sydney) at February 19, 2008 4:13 PM

23/m/171

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

Comment #440 - Posted by: J Fole at February 19, 2008 4:17 PM

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

Comment #441 - Posted by: michael leach at February 19, 2008 4:25 PM

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

Comment #442 - Posted by: Joshua at February 19, 2008 4:26 PM

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

Comment #443 - Posted by: JP97 at February 19, 2008 4:42 PM

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?!)

Comment #444 - Posted by: nayls at February 19, 2008 5:24 PM

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

Comment #445 - Posted by: steve hb at February 19, 2008 5:27 PM

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.

Comment #446 - Posted by: Matt at February 19, 2008 5:44 PM

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

Comment #447 - Posted by: Carol at February 19, 2008 6:09 PM

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.

Comment #448 - Posted by: PTM nyc - 23m - 170lbs at February 19, 2008 6:12 PM

we rxd, still a day behind


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

Comment #449 - Posted by: OSV / 42yo / 170# / m at February 19, 2008 6:22 PM

M/27/220

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

Comment #450 - Posted by: Caleb T. at February 19, 2008 6:28 PM

M50/170

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

Comment #451 - Posted by: bdm at February 19, 2008 6:48 PM

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

Comment #452 - Posted by: JENNY O. 37F/125# at February 19, 2008 6:54 PM

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

Comment #453 - Posted by: Lysa F 42 128 lbs at February 19, 2008 7:02 PM

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

Comment #454 - Posted by: B. Rhaly / CrossFit MS at February 19, 2008 7:17 PM

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

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

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

Comment #455 - Posted by: rebel4 at February 19, 2008 7:30 PM

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

Comment #456 - Posted by: Bman19 at February 19, 2008 7:52 PM

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).

Comment #457 - Posted by: Dave_61/6'/185 at February 19, 2008 8:16 PM

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

Comment #458 - Posted by: Jeff & Charity @ CF Snohomish at February 19, 2008 8:57 PM

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

Comment #459 - Posted by: Dave and Belinda at February 19, 2008 9:00 PM

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

Beat my last PR by 20#

Comment #460 - Posted by: krolson 28m/6'2"/185 at February 19, 2008 9:11 PM

Got up to 245 lbs. (pr)

Comment #461 - Posted by: Kyle A. at February 19, 2008 9:27 PM

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

Comment #462 - Posted by: Mosul Moose at February 20, 2008 12:36 AM

M/27/190

255
255
255
265
265
265
275
275
275
285

Comment #463 - Posted by: Ben at February 20, 2008 12:37 AM

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

Comment #464 - Posted by: jdl_sydney M/31/85kg at February 20, 2008 1:31 AM

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

Comment #465 - Posted by: Richard at February 20, 2008 4:29 AM

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

Comment #466 - Posted by: TomO at February 20, 2008 4:40 AM

135
155
185
195
205
205
215
225
225
225

Comment #467 - Posted by: BigCurly13 at February 20, 2008 6:25 AM

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.

Comment #468 - Posted by: rbst M/32/5'10"/193 at February 20, 2008 6:28 AM

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

prev max was 77.5kg

Comment #469 - Posted by: Tamas at February 20, 2008 6:44 AM

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

Comment #470 - Posted by: Madhusudhan at February 20, 2008 8:04 AM

Male/29yo/5'6"/160

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

Comment #471 - Posted by: willski52 at February 20, 2008 8:46 AM

135
155
185
205
225
245
255

M/180/5"10/29

Comment #472 - Posted by: SAJ at February 20, 2008 8:48 AM

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

Comment #473 - Posted by: lawman698 at February 20, 2008 9:14 AM

First time doing front squats, wow those are hard!

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

Comment #474 - Posted by: Big G 36/M/305#/5'9" at February 20, 2008 9:43 AM

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

Comment #475 - Posted by: lar at February 20, 2008 10:13 AM

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

Comment #476 - Posted by: Booch 28 / F / 140 at February 20, 2008 10:33 AM

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

Comment #477 - Posted by: Tim in VT at February 20, 2008 11:56 AM

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

Comment #478 - Posted by: TimDrake at February 20, 2008 12:54 PM

m/33/205
cfwux3
225
245 x 9

Comment #479 - Posted by: jpratt at February 20, 2008 1:51 PM

m/22/190
CFWU x 3

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

PB

Comment #480 - Posted by: Mitchell at February 20, 2008 2:17 PM

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

Comment #481 - Posted by: DustinW at February 20, 2008 2:40 PM

2RM+145# - worked on form only

Comment #482 - Posted by: Josh G at February 20, 2008 2:41 PM

36m 205lb
205 x 8
225
240

Comment #483 - Posted by: Mario at February 20, 2008 2:48 PM

175
185
190
195
200
205
210
215
220
225 miss

Comment #484 - Posted by: JeffChalfant 28/172/5'10'' at February 20, 2008 2:58 PM

47/m/198

155
185
205
215
225
230
235
205
205
205

Comment #485 - Posted by: nob at February 20, 2008 3:39 PM

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

Comment #486 - Posted by: Ryan at February 20, 2008 4:08 PM

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

Comment #487 - Posted by: Dan D. at February 20, 2008 4:16 PM

slade 17yom
193 6'1

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

Comment #488 - Posted by: slade at February 20, 2008 4:42 PM

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

Comment #489 - Posted by: Duck at February 20, 2008 7:17 PM

max at 255 x 1

Comment #490 - Posted by: Rory Mac at February 20, 2008 8:26 PM

155
175
185x4
190pr x3
195pr

Comment #491 - Posted by: schmurple at February 20, 2008 8:40 PM

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

Comment #492 - Posted by: BrightonGeoff at February 21, 2008 7:16 AM

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

Full ROM

Comment #493 - Posted by: BrightonGeoff at February 21, 2008 7:16 AM

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

Comment #494 - Posted by: Cameron at February 21, 2008 8:03 AM

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?

Comment #495 - Posted by: sfgrey at February 21, 2008 8:26 AM

did sets of 3 by mistake

95/115/135/155 x 3 sets

Comment #496 - Posted by: jrushton at February 21, 2008 9:00 AM

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

Comment #497 - Posted by: fla_hockeygod at February 21, 2008 10:19 AM

31/m/250

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

Comment #498 - Posted by: hoss at February 21, 2008 12:45 PM

225 235 245 255 265 275 285

Comment #499 - Posted by: Rosie in Atl at February 21, 2008 12:51 PM

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

Comment #500 - Posted by: Doug at February 21, 2008 1:18 PM

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

good lift/form. PR by 20 lbs

Comment #501 - Posted by: smithwick's at February 21, 2008 1:46 PM

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

Comment #502 - Posted by: Rusty at February 21, 2008 1:48 PM

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

Comment #503 - Posted by: Rusty at February 21, 2008 1:48 PM

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

Comment #504 - Posted by: Jerome_Chicago_26/m/151/5'6" at February 21, 2008 5:26 PM

front squats

205 x 6 (ran out of time)

Comment #505 - Posted by: LMD_Matt at February 21, 2008 6:17 PM

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

all ATA

Comment #506 - Posted by: rowcoach at February 22, 2008 5:01 AM

Done on February 18, 2008.

Comment #507 - Posted by: pwoodruff at February 22, 2008 5:26 AM

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.

Comment #508 - Posted by: Kristian V at February 22, 2008 7:40 AM

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

Comment #509 - Posted by: footdoc at February 22, 2008 7:57 AM

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

Comment #510 - Posted by: SWA at February 22, 2008 9:01 AM

Worked on Form 3x5

SWA
135,155,175,185,205

SRA
135,155,175,175,175

Comment #511 - Posted by: SWA at February 22, 2008 9:02 AM

145
155
165
185
195
205
215
225
235 F
205

Comment #512 - Posted by: struth at February 22, 2008 11:38 AM

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

Comment #513 - Posted by: Jody at February 22, 2008 4:05 PM

28/m/170

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

previous PB was 175

Comment #514 - Posted by: gfed1 at February 22, 2008 4:22 PM

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

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

Comment #515 - Posted by: fireguy37 at February 22, 2008 5:00 PM

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 :-)

Comment #516 - Posted by: cleverhandz at February 22, 2008 5:30 PM

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)

Comment #517 - Posted by: Jeremy Stecker 30/m/174 at February 22, 2008 7:11 PM

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)

Comment #518 - Posted by: Jeremy Stecker 30/m/174 at February 22, 2008 7:14 PM

all at 205

Comment #519 - Posted by: shane at February 22, 2008 9:02 PM

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

Comment #520 - Posted by: superg at February 22, 2008 9:15 PM

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

Comment #521 - Posted by: superg at February 22, 2008 9:16 PM

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:)

Comment #522 - Posted by: Sarah at February 22, 2008 9:36 PM

27/m/191

CFWU x 1

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

Comment #523 - Posted by: HC25 at February 23, 2008 6:44 AM

WOD as rx'd

215
255
315
325
375
415
475
515
605
655

Comment #524 - Posted by: GMA at February 23, 2008 8:31 AM

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.

Comment #525 - Posted by: dagunk at February 23, 2008 2:40 PM

43/m/165

220
240
250
250
260
260
270
270
280
260x2

PR

Comment #526 - Posted by: moglee at February 23, 2008 4:07 PM

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

Comment #527 - Posted by: Kira at February 24, 2008 10:13 AM

65
65
85
95
95
115
125
135
145
145

Comment #528 - Posted by: celeste b. | F | 27 | 5'7" | 140 at February 24, 2008 9:20 PM

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

Comment #529 - Posted by: rawhide at February 24, 2008 9:37 PM

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

Comment #530 - Posted by: EdC at February 25, 2008 6:25 AM

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.

Comment #531 - Posted by: jrm at February 25, 2008 8:20 AM

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

Comment #532 - Posted by: tejanostylin at February 25, 2008 10:39 AM

135x4sets 155x6sets

Comment #533 - Posted by: EddieB at February 25, 2008 4:40 PM

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"

Comment #534 - Posted by: RB at February 25, 2008 5:52 PM

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

Comment #535 - Posted by: bcb373 at February 25, 2008 6:03 PM

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

Comment #536 - Posted by: davej at February 26, 2008 7:16 AM

Got up to 295 on a smith machine.

Comment #537 - Posted by: kaelder at February 27, 2008 3:13 AM

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

Comment #538 - Posted by: Skeletor at February 27, 2008 5:36 PM

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

Comment #539 - Posted by: kcm at February 28, 2008 8:58 AM

BW=152

Worked 185 to 205. Failed at 210.

-D.

Comment #540 - Posted by: Dan Silver at February 28, 2008 5:46 PM

135
155
185
185
185

Comment #541 - Posted by: hub 27/m/165 at February 29, 2008 9:21 AM

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

Comment #542 - Posted by: Cully24 at March 1, 2008 11:43 AM

070909

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

080218

185
205
225
245
265
275
225
225
225
225

Comment #543 - Posted by: EMelton at March 1, 2008 4:13 PM

as rx'd:

1 x 80kg
9 x 90kg


Comment #544 - Posted by: ZG at March 3, 2008 9:03 AM

145 155 165 185 195 205 215 225 235f 205

Comment #545 - Posted by: struth at March 6, 2008 3:39 AM

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

Comment #546 - Posted by: NYCRaider at March 9, 2008 3:21 PM

135# to 190#
did this after 5k row

Comment #547 - Posted by: NYCRaider at March 9, 2008 8:01 PM

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!

Comment #548 - Posted by: Dan at April 1, 2008 5:36 PM

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

Comment #549 - Posted by: joe9 at May 12, 2008 6:10 PM

55-60-70-80-90-100-105-110f

Comment #550 - Posted by: Mik Fanguy at October 2, 2013 5:04 AM
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