Just got starting Strength, can't wait to put the principles to good use!

I'm late posting the wod for 2/28.

M/168/34

2/28 as rx'd
Time: 4:58

got a PR on OHS today!!!!!!!!!!! did 170 for 15!!!! good times.

I have been doing cross fit for about two years now, the zone for about a month. When I fist started I was a typical gym rat (I am ashamed).I am in better shape than when I played football in collage. Best of all my wife digs it.

Is anyone else sick of this Allison NYC thing? There are so many more deserving women of the ridiculous amount of attention she gets on here. I love an attractive woman as much as anyone, but if I want softcore, I'll look elsewhere.

Love the strength days...Remember the East Coast CrossFit Challenge on May 30th - June 1st!

That's a pretty dick thing to say.

Can someone explain the kipping pullups and dips to me? Maybe I'm just an old school frogman, but I learned from day one to NOT kip, that it defeats the exercise and is cheating.

I see it in a lot of the demos on crossfit. Is there some benefit I just haven't learned about, or do the demonstrators just like to inflate their numbers?

Jeremy you were all over that video hahha sweet...Cant wait to see yall next weekend in Houston.

David

Oh Christ. Here we go again. "I didn't man up and do the WOD or nothin' but that Allison NYC is a tramp. Coach, why do you do this to my poor tender sensibilities?"

Please just post your loads from the squats if you don't have anything worthwhile to say. Write your personal thoughts in your diary.

CrossFit South Korea!?! Cool! I was stationed in Korea 95-98. Loved it, would've been better if there had been CrossFit then!

Yay, love back squats. Gonna get me a PR today!

To answer your q---

http://www.crossfit.com/cf-info/faq.html#Exercises13

In anticipation of the inevitable posts of outrage to come, consider a question first. What do you think most of the people on this site are more likely to be "sick of"...the AllisonNYC videos, or those who feel the need to complain about them?

200
205
225
245
250
265ish (came on to my toes a little bit near the sticking point.

In anticipation of the inevitable posts of outrage to come, consider a question first. What do you think most of the people on this site are more likely to be "sick of"...the AllisonNYC videos, or those who feel the need to complain about them?

200
205
225
245
250
265ish (came on to my toes a little bit near the sticking point.

If anyone is keeping track of when this last came up, it was actually 080204...

What is "Starting Strength"?

not able to this one......
but i think live fire search and rescue drills all day will be good enough.

On a day when so many will argue the obvious trivial issue, how about the bigger issue in the video...

Navy Cross.

Semper Fi

Oh great. I get to be bashed again all day. Be kind. I read this stuff.

Played with OHS tonight. My 4th time doing them but I've never tried a max.

8 x 65
6 x 75
5 x 95
1 x 105
1 x 115
1 x 120
1 x 125

Can't drop the weight at the Box so I couldn't get a max. I'm still not totally comfortable jerking from behind the neck and definitly not comfortable bringing the bar back down instead of dumping it.
I'm going to try max reps this weekend with 120 in Brooklyn because I can toss the bar.

Allison is HOT - yes - we know ; But she is a role model for all women who have large breasts. Try running with a 20 pound vest to see what it feels like. She has proven that women can do Crossfit regardless of the size of the breasts. Allison you rock girl.

Thank You schapm, THANK YOU!

Can we have a permanent post that says "If you have a stupid question don't post here?"... oh sh!t, i think i just did it!

Example question.
"I want to get bigger, hate working out, and i eat like a pig. I can bench 125!. Is Crossfit right for me?"
or
"why do the plates bounce when they drop 135?"

I'm sure you can all think of a few.
Cheers

#18 Ramon,
Please tell me you're joking. I imagine her goal is not what you've diminished her status to.

Rotator cuff surgery recovery is getting better. I only need pain meds at night now. I'm missing CF though!

RK and everyone else that's going to have a problem... loosen up. If you have a problem, ignore the video for the day. Sure beats voicing a negative opinion about a young woman (whom you all have likely never met) who has loads of fun with CF and is sharing it with the rest of us who are interested. I'd think there are better ways to spend your time than being bitter...

Don't let it get to you Allison. Just keep pushing.

Great to see Jeremy from http://www.crossfitcentral.com/

Can't wait for those Back Squats!

I like it when CF can honor a living hero. OORAH! Ahh. I have SO found 'my people' in this military - CrossFit community. People to look up to, admire, people who motivate me to push myself harder every time I tackle a new WOD, and show that getting older means you just have more chances to improve - more days to get stronger and faster - more awesome wods to sweat through... I just need to meet more of you in person. :-)

19 / F / USNA C/o 2010

#14 Rob: Starting Strength is and excellent book by Mark Rippetoe and Lon Kilgore. It covers the back squat, press, bench press, power clean and deadlift. Rip and Lon do the Barbell Cert too in case you didn't know. You should get it.

Just watched it. I was hoping I was wearing a turtleneck this time.
Sevan, wonder woman?

1RM for back squat is 200#
subbed front squats last time because of shoulder issues so I'm looking forward to doing this.

Allison, thanks for the kind and informative response. I have heard several folks mention that name, but wasn't sure what it was. I have decent pressing strength for my age and size but have never done alot of squats, deadlifts etc. One thing I like about crossfit is that the WODs force me to work on areas where I am not as strong, and areas I might otherwise avoid.

I have improved , but have a long way to go. I will check out that book.

It's like a trip to the vomitorium.

oh cool. i get to comment after allison. hi allison! baby kaela says hello. =] she's starting to say "ma ma" and i'm so stoked! but i'm HELLA sick so i can't kiss her every time she says it. poop.

you know, this video cracked me up. LOVED the wonder woman theme song. hahaha. and honestly, i think it's awesome that certain athletes get highlighted. it doesn't bother me that certain ones get more attention than others. in fact, does it really matter? and seriously, if you don't like allison's videos and you see her name on the title, then why the heck do you watch them? and on top of that, you cut her down AND comment on the content. tards.

was that "tosh" or josh? i need to watch it over again. wow. devil dog, eh? my husband is a devil dog. =] he's friggin' awesome. more videos of him, please. haha. and of course WOD videos...i'm married, you know. ;]

M/45/6' 225

Allison, Keep up the great work! You are an inspiration to women who are afraid of weight training. I have been showing my wife the photo's of women on crossfit, including you to illustrate that a strong, shapely woman is still very feminine and sexy. She has been dabbling in crossfit lately, but has not drank the Kool-aide yet. Lets hope it catches on with her. Results usually speak the loudest.

Allison,

You crack me up!! In a good way, of course.

My favorite quote, "I can't recognize that guy with his shirt on." Too funny!

BTW, "sweet" princess crown at the end. Where can I get one?

#6 Team Guy
There are a few CF Journals that describe the pull up and kipping pull up. (April 2003,April 2005,and March 2006)The principles apply to the dip as well. The kip is not to replace the strict movement- just as the jerk does not replace the shoulder press. The more dynamic kip does improve times where wods demand speed. I myself have been focusing on the king of pull ups- the L-Pull Up.

awesome pic. Stay safe guys.

P.S.

Allison NYC is starting to grow on me. I gotta respect the girl for her hard work, enthusiasm, and commitment to CF. I think for those reasons she is a good example to all crossfitters. Be kind she didnt ask for it she's part of the community so fight fair.

Tosh I was stoked to see you brother!We met at the Feb Cert. My daughters tooth came out the other day-what a scene! They both recognize you on the videos. And the little one said "he has way more muscles than you dad."

AlisonNYC..... they are all just jealous cause they cant do what YOU do... keep it up!!!

22/M/#168

"Angie"
14:30

Broke up pullups into sets of 5reps/5s rest. Pushups/Squats/Situps all in 20rep sets after that.

Talk about a real warrior, Brian Chontosh, a.k.a, Tosh, Google search his name and learn about the USMC's finest.
SF

45/M/6'/185
FIREDOG06@COMCAST.NET

TIME: 6:58 AS RX'D

LONG DAY. LOTS OF CALLS.
FELT FAST AND STRONG SURPRISINGLY.
THIS TO WILL BE SHORT LIVED.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

#6 Teamguy -

Also check out the three lecture clip videos (http://www.crossfit.com/cf-info/excercise.html#Clips - WFS) called "Better Movements, Coach Glassman (CFJ Preview)..." - Part 1 lays out a basic principle, Part 2 adds in the kipping vs strict pullup, and Part 3 takes it further and does some generalizing. The point is to execute the same amount of work (move mass X across distance Y) in less time - thereby increasing the intensity. Power output is work over time -- same amount of work in less time -> more power output. Grab every free journal article you can find, and pull down and read the various notes people have posted from certification seminars. They explain what's going on better than this little bit.

Most impressed with Alison NYC's pullups. Trying to teach my daughter kipping, she still doesn't believe she can do them. This video will help. Thanks.

Gotta love Coach's playfulness.

What up y'all!

So after telling everyone I know about crossfit for the past year, I've finally signed up for my first cert in april! Does anyone have any advice for me on what other steps I should take to learn about body mechanics, nutrition and personal training? I signed up for the journal, but there are 65 back issues at $5 a piece.

Any help would be appreciated!

Thanks, David

Hello Gang!

This is the six-million dollar woman I have been incapcitated for over a year due to physical malfunctions.....I have officially returned to CF with the intention on finding my six-million dollar body again....I have done the last two WOD's to the best that I can for now.

In order to do the back squats....in my garage, I have bars and weights...I am lacking strength and confidence on putting weight over my head in order to do my back squats....you know without knocking myself out LOL

I lost a lot of muscle mass throughout my body....especially my upper....I know I have it in my lower bod it is just insulated rather well ;)

So any suggestions from the CF gang? I really want to do the WOD and effectively..........

Tosh - welcome brother. Looking forward to seeing how badly you whoop my ass on the wod's every day in the future so I have yet another motivating force in my life.

Simple rule of thumb - if you're too cowardly to say something to someone's face, don't hide behind the anonymity of your keyboard and post it on the comment board.

#6 teamguy:
Hey bro, the kipping movements work more than one muscle group unlike strict pull-ups, so you'll get more out of it. Crossfit is all about functional fitness. Look at it this way, you wouldn't climb a caving ladder onto a ship just using your arms to pull yourself up would you.

allisonnyc, that was hilarious. Good job on the WOD's though, keep it up.

By far the best (and fastest) way to get in shape. I'd hate to think what life would be like if I was still doing the main stream gym thing. Crossfit is the only way!

#34 TJF Searched his name, whoa.. what a bad m effer.

Where is Crossfit SK? Contact info?
Thanks and S/F
ㅊ갠ㄴ럇

Just received Starting Strength 2 days ago. Just finished reading the 60+ VERY DETAILED pages dedicated to the squat. I hope to put that info to use, if only I had a better memory...I might just take to book to the gym with me!

m/38/6'0/205/

Very entertaining video series... AllisonNYC is great but performances by Jeremy and Tosh may have stole some of her thunder :) Keep posting these webisodes!

28m, 253lb, 6'1"
Happened to do this tonight. Tonight's weights next to last time's in link posted (is the date wrong or is it just me?):
Feb 28 2008___Feb 4 2008
225x5___185x3
275x5___225x3
315x3___275x3
315x3___315x3
315x3___335x3
2 excuses:
GRIP: Just got Starting Strength and am trying to get used to *not* wrapping my thumb around the bar. I hate it. Of course now I also know my stance is too wide, the bar is too high, and I suck in general. :)
KNEES: Had a nasty skateboarding accident Sunday and tweaked my left knee. Could really feel it and didn't want to go heavier. Boo.
Still not as strong as I was in October when I set my PR 1rm of 415. 500 is looking miles away. :(

You know, I haven't seen the videos. And I haven't seen AlisonNYC's comments turn negative as result either.

But from the comments and attention I gather, you're either thick skinned or plain old pleased with things the way they are.

Hmmm good stuff I guesa its a strong attitude.

That's Brian Chontosh! He's a Navy Cross recipient, folks!

That video? Wow, whiskey tango foxtrot...come on.

As one of the people who complained about the last Allison-in-bw-in-her-underwear-in-a-hotel-room video, let me say that this one was just fine. It shows some of the fun personalities of the people involved in CrossFit, and it highlights why people go to certs.

That said, I was actually hoping for the final installment of the ass whooping.

Tim

There's an old Irish saying that applies to the AllisonNYC videos and married men: "It doesn't matter where you get your appedite as long as you eat your dinner at home."

Hell ... my w!fe doesn't exercise ... she just jumps to conclusions.

Navy Cross? My admiration and thanks, Tosh.
http://en.wikipedia.org/wiki/Navy_Cross

No ... make that humbled and honored.
http://en.wikipedia.org/wiki/Brian_Chontosh

I have a comment on Allison's OTHER VIDEO, part IV, on the affiliate page. (I just figured I would get a better response here).
Dr Conley was talking about how she strained her calf's because she didn't warm up and stretch properly. As far as the warming up goes we have the Crossfit warm up and the Burgener warm up but what about the post-workout flexibility portion? I am just curious to know what the Crossfit community does to develop flexibility as it is another element of fitness.
I realize that the answer may be in an issue of the Crossfit Journal, if it is I didn't start my subscription early enough I guess.
Thanks to any replies.

I admit it...I saw the Allison video and I immediately clicked because I knew by tomorrow the boards would be full of hate and I am glad to say that tomorrow's work day should go faster now. Shrug it off Allison, the silent majority here cheer you on and hope to see more smiles at the end of brutal workouts.

Holy Tosh...that is just sic. Crossfit kills bodies and eats babies.

#27 Sakura: Thats Tosh as in Capt.Brian Chontosh USMC. A living American hero. As a Lt in the initial phase of Iraqi Freedom he won the Navy Cross for assaulting into an enemy position and killing 20 iraqis. He also brought most of his men back alive from later battles. Check out his story in Wikipedia. Semper Fi

Thank you, Capt. Chontosh

hahaha "Crossfit Games Contender Alert!" This video is so well done, Crossfit needs to start directing Hollywood productions.

New to this forum. Does anyone actually post what they did?
225
275
315
365
425 (new PR, post hurricane katrina)

The video wasn't a total wash. Much respect to Capt. Chontosh.

CF should eliminate the useless filler or risk the self destruction of their growing empire.

Is it me, or did a lot of those kettlebell swings look like they lacked hip drive and were arm/shoulder driven

Thanks Capt. Chontosh

Sir,
you really are an inspiration for all of us in the military.

I was at the Level II cert in Santa Cruz this weekend. Hard to believe that after this weekend, the Crossfit Mecca closes down. I am glad I was fortunate to have visited a few times. No worries though, I visited Santa Cruz Central 200m down the road. The place rocks. Nice job guys and gals!

The Cert has been awesome so far. I got my Level II last year, but I wanted to check out the new format. I love the fact that you can actually fail your Level II cert. Crossfit is blowing up. We need the accountability as trainers.

Today's WOD at the Cert:

"What the Fran?"
9-15-21-15-9
95# Thrusters
Pull-ups

Brutal! My every exhale was a cuss word directed at Andy Stumpf, the mad scientist behind the workout. Nice work everyone!

On a side note:
J-Rock, I saw your post from yesterday. Dude, you need to chill out. Are you even considering the long term consequences of continued training with your injuries? Are you a trainer? What kind of message are you sending to your clients? You will be hard pressed to even have clients if you are incapacitated. I think you are missing a big part of what Crossfit is all about: Achiving "fitness." You are not "fit" right now bro, no matter how strong or fast you are. Drink a beer, watch some "Friends" reruns, read a romance novel, write some poetry. Thats what I do when I'm injured. ;-)

Turn off the ego. You don't have to prove anything to anybody!

Oops, I meant to say I was at he cert today, not "this weekend". I'm such a ding-bat.

CPT.Chontosh... you are the man. We at USAA salute you.

Could you please provide more info on CF South Korea?! I'm at Osan and have contacts with others in Seoul. Team Osan is growing and we'd love to hook up with anyone else in the area.

F/27/169/5'8"

7rounds for time of:
65 # Sumo-dead High pull
20 dips (rounds 1-3 70# assist, 80# assist after that)
11:57

I wimped out on the 3:1 sub for dips and went with 2:1

F/27/169/5'8"

7 rounds for time:
10 SumoDead High Pull 65#
20 Dips (roudns 1-3 with 80# assist, 90# assist after that)
11:57

I wimped out on the 3:1 dip sub and went with 2:1

w-t-F !....that vid was a waste of space

#51 nailed it

Oh shoots, I thought you meant the other whiskey tango...

Haha, nah #70-71...

...you got it right.

Tosh - It was an honor to hang with you at the cert two weeks ago brother..you're a true inspiration.

Allison - I love the motivation girly..keep it rolling!

And for all you haters..shut up and train!!

What? The day I leave and I find out there're CrossFitters in Korea! Darn it!

25/m/185/5'9"

225-230-235-240-235

going all the way down to the ball..is that bad? it's so hard and it seems so far away?

viva la revolution!

29/f/113

7 rounds for time:

65# SDHP, 10 reps
10 ring dips

9:31

eric: 34/m/147

7 rounds for time:

95# SDHP (first 2 rounds then down to 80#)
30 bar dips first 2 rounds then 10 ring dips last 5 rounds

9:43

freddy c #64-

is it weird that i just read your entire post but could hear your voice in my head? lol funny stuff. congrats on your level II and that workout 'what the fran' sounds awful.

5min rope jumping + CFWUx1

WOD:

3x100Kg
3x105Kg
3x110Kg
3x110Kg
3x110Kg

PR is 3x112,5Kg, but didn't push it this time cause I did the workout in the morning and had to go to work.

Thanks for the wise words Freddy. They're needed, probably by a lot of us.

Now I just wish you'd decide how to spell your name. :-) You let Tony B name you just cause he spelled it wrong on the vid?

I'm struggling with the injured ankle, which won't go away. Couldn't run Sept-Jan, did first run January 25th... seemed ok. Some pain has remained but recently it's gotten worse, still have very little ROM in it, affecting my 3rd pull on snatches and C&J, can't do pistols, etc. Gym with squat rack has wrinkled, bumpy floor right under my right foot, so I'm wearing shoes when I'd rather not.

It burned me up finding CrossFit while being injured. Now I can't stand to delay my progress, can't stand to miss a WOD.

My sol'n? I'll 86 the workout quick if pain gets worse, and RICE after the workout. Maybe I'll do the back squats outside the rack on level floor... no safety rails but I can still dump safely I think.

Allison NYC:

You look great. Your attitude is a tremendous advert for Crossfit.

Moaners:

Your attitude isn't. Training should be FUN Never take yourself too seriously.

225-315-365-405-405 (not quite all the way down on the last rep, but 2 out of 3 ain't bad)

This sucked after yesterday's Sumos

-WEB, Afghanistan (soon to be CrossFit Fort Bragg)

f: 35/5'7/60kg (132lb)

BS:3-3-3-3-3

45kg x3
50kg x3
55kg x3
58kg x3
60kg x3

Started this a little too light. I know I could've gone heavier than 60kg. Seeing as 4 weeks ago my 1rep max on back squat was 55kg I'm well happy at my improvement!

Also did kip practice. Did 20 pull-ups, they were single kips but again it's another massive leap in my performance over the past few weeks.

____________________________________________________________________________________________________
Have not taken a day off in 5 days (trying to catch up. Did 28FEB workout before this. Decided to do the squats CORRECTLY and not worry about weight. Combination of being worn out and doing the correct form left it pretty weak but:

95
115
135
155
155

____________________________________________________________________________________________________

What's this, an AllisonNYC video without mention of breasts? What's the world coming to :)

Nice to finally see an AllisonNYC video that actually showcases some serious fitness. Nothing really useful in this video, instruction-wise, but hey, at least we got to see some good performances.

What has happened to crossfit.com? We used to look forward to checking out the inspirational video of the day! Now we are faced with this ridiculous allison nyc 'series' which is more confusing than watching an episode of Lost. Please wake up and return to the hardcore inspirational site you once were.

Hi from sunny Scotland [not],chucking it down as per,yesterdays wod as Rxd, 7:50 ,first time doin this one ,took the lining off my throat breathing so hard. re alison nyc .whats the problem? she's just training hard, getting better,just like thousands of other crossfitters out there.behave yerselves and train hard.

We used to call him Capt. America BEFORE the invasion of Iraq, when he was an LT in WPNS CO 3/5. Brian Chontosh is a role model to all who has worked with him. Charge on Darkhorse!!! 3/5 GETSOME!!!!!

Just read the wiki on Capt. Chontosh. Wow. Kind of puts the whole AllisonNYC thing in perspective doesn't it (coincidence Coach)? I'm guessing that most folks have said their peace and the reaction won't be as strong but, to those that feel they must post about the video, may I offer a few simple suggestions:

1) read ALL of the comments posted before yours. Then read the comments from Friday 080215. Then read the comments from Saturday 071124. Then read the commnets from Sunday 071118. If you have nothing to say that has not been said 100 times already, please reconsider the need for your post.

2) if you still feel you need to post something, keep it civil. Don't say anything you wouldn't say if AllisonNYC and your mom were standing right in front of you.

3) if you're a troll, reconsider your life. Really. Insutling folks you'll never meet and pointless arguments on the web are how you get your happiness in life? Go volunteer in a soup kitchen, inner-city day care or retirement home.

27.m.167.5'8
CFWUx3 + 30 pull ups
back squat ATA 5x3
230/260/290/310/320
as compaered to 071004
back squat ATA 7x3
185/205/225/235/245/255/265
then superset arms

49m/5'10"/225
cfwu x 3
5 rounds of back squat x 3
315,335,355,385,400

43/M/75"/200

400M Lunges

19:44
379 steps

3:18 faster than last time, but took 37 more steps because I was favoring a tweaked quad. No matter how you slice this one, it sucks!

bw: 184

As rx'd: 285, 295, 305, 315, 325

175-185-195-210-225

080204 was actually the last time we did this, and I got to 185 that day, so I'm pretty happy. I still felt pretty solid, so next time I'll start at 185 or 195.

Afterwards I tossed on 255 to see if I could do one rep, and I did. My 1-rep max had been 225.

Allison, you look great, it's nice to see a feminine woman on here kicking butt!

Note to Apolloswabbie:

Paul, I received your email. My replies and a test keep getting rejected by your server. Good article and insightful commentary, as expected.

Please continue to email. I may need a phone number to respond if I continue to have the outgoing email issue. Thanks.

Darrell

33/M/196

275
295
315
335
345

7:35 helen? damn! good to see jeremy getting some recognition. he's definitely legit. i spent a lot of time seeing his back as he ran away from me at the fittest games last month.

Thank you Capt. Chontosh & thank you to your family for you courage and service~
Two site re: his Navy Cross, w/s/f/s
http://www.usmc.mil/marinelink/mcn2000.nsf/lookupstoryref/200456162723
http://www.blackfive.net/main/2004/05/captain_brian_c.html

29/m/185

CFW x 3

As rxd: 225,275,295,305,315

Age=27
BW=185

wu: 185,225,225
275,285,295,295,295 (focused on depth)

Strength has been gradually dropping over the last few months. May consider jumping on a 5x5 or SS program for a few weeks.

Jeff in VA John in NY
Did yesterday's WOD on schedule but a day behind in posting
Jeff 48/70"/190
1/2 intensity cycle
7 rounds of 5 reps 95# SDLHP/ 15 bar dips
12:52
John 48/68/160
1/2 intensity cycle
7 rounds of 5 reps 95# SDLHP/ ring dips
5:46
Made the home made rings out of 3/4" 90 degree PVC; Cost: $4.01 with tax at Home Depot. No heating, beding or anything needed; add some parachute cord & it worked like a charm. Wow, are they ever different from bar dips.
Will post our back squat results later today.

Lots o' inspiring folks in that vid, thanks Lauren, awesome and funny.

I like this version of presenting Ally mo betta. Gutsy competitor.

Back squat: 3 reps at 275, 295, 295, 295, 275

J: 3 reps at 45, 65, 85, 95, 115!! Then one at 115, 3 @ 95. Her previous PR was 82!!

Must complete 'pillars of poverty' so I can move into the heavy-enough-to-be-questionable range of squats.

Can't believe I'm up at 0530, in my garage gym, and J's there sweating with me. It is good to be me.

Bingo, copy all, will also send a work email. Thanks. Paul

Paul

M/40/5'11"/190

135,185,185,195,185

F/37/5'6"/140

95,115,125,135,135

lol...

Sorry but these videos are whacked!

I'm still trying to figure out what I just watched ha!

Tosh is one bad MOFO, i know that much.

AllisonNYC: you rock, some people are idiots. They're just jealous that they don't get webisodes on the crossfit site.

I think all the talk is hilarious...

Still recovering from "Eva"...enjoy the weekend everyone!

OMG!
CrossFit in South Korea?!
You mean MY country?
Where the h*** is it?

BTW, There's a 'Korean(I mean 'South') Style CrossFit' in my country.
Actually, it's just a little different.
It's called the 'SAP'.
(Stand for 'Speed And Power'.)

Please, check our site.
http://www.speedandpower.co.kr
(It's written in Korean though.)

And, This is my first time to comment in this site.
Sorry for my poor, poor english.

Thanks.

135#

that's my boy JT, representn' CrossfitCentral, where the SIC FIT train!

im pretty sure this isnt high school and chivilary is over rated. im pretty sure AllisonNYC is a big girl and doesnt need abunch of guys that she wouldnt give the time of day to stick up for her. you are only making things worse by posting comments and playing the part of big brother. if you like the video then fine, watch it again. if you dont im sorry, you'll never get that time back and learn from your mistakes

225-235-255-260-265
22/m/5'6''/150lbs

30/M/190

wow, my hamstrings are really feeling good after yesterday.

Loads were:

275
315
325
340
350 - PR for 3 reps

John

AllisonNYC - tough cookie, girl!

I'm going to Camp Pendelton.

Way to go gmac!!! 15 OHS huh. That is rock solid.

OT - for those who really do feel gratitude for the men and women down range, they need to know. Read this, and send an email. Or two. Or six. Or ...

http://www.blackfive.net/main/2008/02/help-boost-mora.html WFS

26/F/115

155-165x2(1F)-165(PR)-165-170x1(Fail on second)-155

Fun video. You go girl!

220
230
240
250
255

165/29/m/5.9

#107 - jtmoney: Of course she doesn't need people to stick up for her. But she's a crossfitter, and a hardcore one at that, and represents a lot of the good things about the community. So it's good when the community sticks up for her, and both guys and girls should be able to appreciate her enthusiasm and great level of fitness. When I think of a "crossfitter", I think of someone who's in great shape, is passionate and eager to share that passion with anyone who will listen, like her. I can tell you right now, if my first experience with crossfit had been to look at the message boards and see all you people bashing each other, I'd never have come back here again. I can find that on any message board.

I missed yesterday’s wod. Should I do two today or just do it on the rest day?

205
215
225
235
245 (pr)
Decided to see how more would feel:
255x2 (250 was my old 1RM)

Felt a little weak at first, but then I realized I might have started a little too light. Great day overall!! Nice PR's Kim Phan!

bw 170

245x3x2
250x3x3

M/52/184
225, 235, 245, 275, 285(1)
No WOD tomorrow going to the slopes to search for some deep powder.

44/m/156#

185/195/205/205/205

30/m/235/5'10"
Last time
225
245
265
285
305

Today
225
275
295
295
305

as rx'ed
135
185
225
265
285

#87- reconsider our lives? really? just because one of us might have an opinion that you don't agree with or are offended by doesn't constitute a necessity of reconsidering our life.

CrossFit FOB PALIWODA:

25/m/167/5'6"
Adam - 295/315/335x2,315x1/315/315

Finished off 4x6 back squats w/245 and 300 rope jumps.

Capt. Chontosh is the real deal and the epitome of the Warrior Elite.

Semper Fi.

M/38/77"/215

225-245-265(2)-245-245

Re: Kipping

I don't kip because I prefer the more focused movement that comes from a strict pullup. Of course, that means I can't really compare my times and numbers to most CFers, but for me, it's more about beating my previous result than going head-to-head with others.

Hey all... I was browsing for some new zone recipes and I came accross a "Crossfit Breakfast" on the official Zone Website. I thought it was neat and wanted to share.

Have a great day all!
http://www.zonediet.com/tabid/131/itemid/840/Crossfit-Breakfast.aspx

185
205
185
205
210

switched to low bar

I've commented negatively about the gratuitous use of AllisonNYC in CF vidoes.

Since my last comments, I've been made aware of her athletic capabilities.

As a result of my education, I say this: kudos to AllisonNYC and her fantastic fitness progress as a result of CrossFit.

And, I suggest that only those who are capable of a NO-KIP MUSCLE-UP, like AllisonNYC, should be allowed to comment.

That should narrow the field considerably. As for me, I humbly admit that I'm not in that crowd (nkmu).

37/m/150
135,145,155,160,155

143lbs/31yoa

Back squat 5x3

235x3
255x3
275x3
225x3
185x3

My back is toast from the last 5 WODs. I should really follow the 3 on 1 off routine. This weekend will be a nice break.

This was a fun video with some impressive people.
today's workout,
Clean and jerk 7x2: 40-50-60-60-65-65-65 kg
metcon: 5 rounds
- 7x pull-up
- 7x 40 kg Thruster
- 7x burpees
time: 10:58 min
Have fun, Johan

btw: Allison, you are welcome to come and train anytime. Serious fun.

This was a fun video with some impressive people.
today's workout,
Clean and jerk 7x2: 40-50-60-60-65-65-65 kg
metcon: 5 rounds
- 7x pull-up
- 7x 40 kg Thruster
- 7x burpees
time: 10:58 min
Have fun, Johan

btw: Allison, you are welcome to come and train anytime. Serious fun.

Angie.. sorry to see you go.... but like everything in life "Eat the hay but spit out the sticks".
Reap the benefits of cross fit but ignore what you don't agree with.
Everyone here is here for the common goal of reaching our maximum potential physical fitness. We are not all saints and we will not always act like saints. We get together to pursue our goals and have fun. So what if Allison's idea of fun doesn't line up with yours? Thats her opinion and everyone is entitled to it.

And if your going to get offended and leave because you can't agree to disagree then maybe you are better off in a normal gym.

I personally find vidoes like this inspiring. My hubby crossfits in our front yard and is working for his first cert in May. I'm pregnant, due anyday, and waiting for this baby to pop so I can start over with the beginners workout. We both have a long way to go, but watching videos is a great reminder of what we can achieve with a lot of hard work and determination AND HAVE SOME FUN AT IT!

Just because I find inspiration from a video doesn't mean I have to act like the person in the video.

Tosh... thanks so much for all your service to the country!

47/m/180

205x3
225x1
205x3
205x3
205x3

call me greedy,but I expected bigger numbers

when message boards become petty, full of criticism and negativity I tend to tune them out and stop attending. We had a local message board here in NYC for bicycle racing www.nyvelocity.com,
the message boards there we at first fun, but since 2006 have become a cesspool a negative mean attacks on people. People bash each from races anonymously, accuse people of doping and say all kinds of nasty things. The site was great until they decided to let people continue to post anonymously just to keep the web traffic. You would never know that the guy lining up next to you called your mother a whore yesterday on the board. nyvelocitys Alexa ranking keeps dropping like a ton of bricks, and I am sure it will go down eventually. Its just as easy to flame here due to the international presence. Keep your petty, self righteous and self-entitled comments to yourself, as I and most crossfitters here come to the board for inspiration, just to get through a 10 minute workout.

40y/oM
75" 203#

CFWUx3 (pullups reps of 20/rest reps of 15)+ 225# BS x10

WOD:
275# x3
297# x3
302# x3
302# x3
307# x3

Felt "strong like bull"...though only did small jumps.

CFWUx3
185/195/205/215/225

J-Rod, nice pic bro

M 46yrs 6'4"/240lbs

3x 235 x3....1x 255 x3...1 x 235 full range of motion

95
115
135
145
135

IDEA
let's break this board down into two sections--one for people that want to talk about the workouts, post weights, etc, and the other for people who want to bitch about music selection, video content, or the proto-fascist column-du-week.

oh, and add a third board on run days for people who explain they didn't do the run 'cause they rowed really hard two days prior.

I fell apart this WOD
245/265/275/285F/275/285F

next time

27/M/180

5x3 back squats...135,175,225,275,295

33 m 195

Hotel WOD:

Warm-up: 5 min treadmill, Stretch

10 rounds of:

15 Hanging leg raises
10 Double-unders
5 Ring push-ups

21:03

I think today I can officially call myself a crossfitter: I now travel with a set of rings and a skipping rope. Is there a 12 step program for people like me?

m/34/71/180

40 min. inter. spin

185 x 3
205 x 3
215 x 3
225 x 3
225 x 3

No spot/ No bumpers

3.5 mile run 26:40

Feels good!

22/M/160/5'10"

205
205
205
205
205

39y/o M; 5'7" around 170lbs
Literally just had the guts to give Crossfit a shot. Started a couple of days ago. Still gauging strength and ability. Looking forward to improvements.
W/U: Heavy punching bag
Squats (lbs): 100-150-200-250-280
What is the term for "sit-ups" from a lying position to standing--I do a weird version on my bench: 10x3; total time: 25:00

Last time we did this was my first ever cross fit day. Almost a month later, my PR went up 60 lbs!!!

185
205
225
245
265

next time I need to start at a higher weight.

37/m/248

255
275
295
315
335

This morning was a 5K. Great way to start the day, early in the morning, with a couple hundred of your closest friends.

MattyB: 21:55
Scotty: 26:58

Both PRs. Looking forward to next months 5K and trying to improve both. While that is certainly a positive, it really didn't leave a lot of strength for today's BSquats.

Boo: 225, 245, 265, 285, 305
Beck: 225, 245, 265, 285, 305

So, this time, less weight at beginning but better ROM overall. Very encouraging for some early CF successes.

SWEET

23/m/ ~195lb
275,285,285,295,285
Full ROM, barefoot

M/22/6'1"/195

Back Squat 5x3
255, 275, 315, 325, 335

Went snowboarding with the little lady and missed yesterday so I made it up today

Yesterday, as RX'd
6:13

That was a bad motha

Comment #39 - Posted by: diso12

Don't buy the back issues - you'll get a bunch in a package with a recommended reading list to get you ready for the cert. Get coaching prior to cert if you can - then the cert will take you farther, you can focus more on virtuosity and mastery, vice catching up to the minimum standards for the movements.

Get ready to enjoy yourself, get rest before the cert so that you can focus your attention during the class portion, and anticipate being with a good bunch of folks.

Paul

Could anyone tell me the Crossfit stance on using weight belts with maximum weight WOD's like todays?

Back Squat x3: 240-250-260-265-270

WU .5 mi. walk on treadmill

135/155/185/205/205
went a to a

in kilos ;70,80,90,95,100.back gave out again,and bad ankle flexibility.have to use a really wide stance and knees change position on lifting phase! any ideas on correcting?thanks, just off to boxing,then circuits and weights,hasta pronto.

mu -47.5# 10x3
alternating with:
bs 3x(135, 155 to 190 by 5#), 195# x(2+f+1)

F/5'3/132

135x3
155x3
175x3
185x3
195x3

205x2 (last rep failed)

2K row this morning before work.
Will do the WOD at lunch.

Enjoy your weekend!

CFWU- 30 assit pu's

55,60,65,75,80,85
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

F/29/138

Back squat
5x3 50kg,55,58,60,62.5kg (PR!)

did the @$$ whoop challenge from the vid the other day

5 rds
7 pullups
7 thrusters (75#)
7 burpees
9:10

M/6'1 210lbs 31yo
225,275,315,315,315

Just got the intro to CF this week from a buddy in LE. Have been sucking up the CF site like a kid eating ice cream! As an ATL on a police tac team this program is perfect. Can't wait to share it with the team! Just broke the news to my wife that we will be parking the cars on the drive.
Tosh is an inspiration. Thank you for your service.

bigjeff

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

36/M/202

245
275
295
320
325

All weights went up...well all but the pesky last one that really counts. Tied last effort of 325

28/6'5"/200

185/205/225/235/245

It's been a while since I've done back squats. All were rock bottom.

Nice & Deep!

225 - 245 - 255 - 265 - 275

I'd be interested in hearing warm-up strategies. I did mobility drills, used the foam roller, and squatted a bunch to a lower target at first. It worked O.K. but it could get better.

Go back to NYC wonder woman!

achy but going strong....hams like clockwork two days after wods of squats....

lower back feels yesterday wod...did I do something wrong with my sumo's?????????

back squats used low weights "nobody to spot in the garage or witness anything"...

45lb bar x 3
+20lbs x 3
+10lbs x 15 reps to make up for the fact that my upperbody is weak for now

Then...........a buttload of abs (can I say that?)

25lb weight standing side crunch 20reps x 4
regular crunches 20 x 4
crossover crunches 20 x 4
crunches with legs straight up 20 x 4

will go jog at end of day.............

Enough of Allison!

Comment #56 - Posted by:

Post work out flex work - do it if desired. My take on that is if you are flexible enough to squat to parallel, do a kipping pull up, do an overhead squat, and then work from those positions (cleans, snatches, lunges, muscle ups, etc), you are as flexible as needed to be fit. Greater flexibility than that is not necessarily 'more fit.' Given the time that I have, I would rather work more on technique than on 'more flex than I need to be fit.' I think I'm close to the 'Crossfit attitude' about flexibility - but I'm no spokesperson, just a community member.

FWIW. Good luck to you in your training, Paul

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

115, 135, 155, 165, 165
form slacked a bit on the last couple reps.

JFG

I'm fighting my way back from 2 months off (last WOD was 150 burpees December 24). (Foot infection, followed by flu, followed by two weeks skiing.) Working in nice and easy here. Felt nice.

70kg, 75kg, 80kg, 80kg, 80kg

Dudes, be nice. Seriously. Allison's a product of the intensity that CrossFit fosters: she loves CrossFit because it works. She made some cheesy videos, fine. Don't hate her for making it onto CrossFit.com when you didn't.

19/m/190

Was working all day yesterday to get college assignments in so did both yesterday's and today's workout today instead. Also made some rings a few days back so i was able to practise msucle ups properly, got one but that was it... :(

Yesterday's - As Rx'd - 7:46

Today's - As Rx'd

3 x 100kg (225)
3 x 125kg (275)
3 x 140kg (310)
3 x 150kg (330)
3 x 160kg (355)

Don't think I was fully parallel on the last set.

Wow, just finished reading wiki on Tosh, that's one badass dude! Much respect, he's a major inspiration!

43/M/75"/200

135 x 3
155 x 3
185 x 3
205 x 3
210 x 3

I did 400M Lunges for PT this morning (my earlier post) so these numbers are a bit lower than what I expect. Only did this for a 'nooner so I would have a base line to start with. Haven't figured my max (when I'm fresh) yet for back squat.

Then did bench:

185 x 1
195 x 1
205 x 1
215 x 1
220 (f)

Practiced some kipping pull ups (I suck at pull ups soooo bad). Thankfully I have two rest days on my schedule so when I can't walk in the morning it won't matter!

35m/150/5'9
Tosh-I hope to meet you someday. Incredible. Thank you for your service.
Allison- My wife is getting into Crossfit due to your enthusiasm. Thank you.
yesterday-150 wallballs 10ft- 10:23
Back squat- 175,185,195,205f,195

185-205-215-225x2-215
225x3 is my next goal.
couldn't quite muster it today.

Could anyone tell me the Crossfit stance on using weight belts with maximum weight WOD's like todays?

Comment #157 - Posted by: Chody at February 29, 2008 8:04 AM

Chody, Coach Rip has written in his books and CFJ articles that they are OK. They are not needed to squat safely, and the only research I know of showed they do nothing to reduce back injuries in work settings, but they do provide some kinesthetic feedback of your body position.

Use a belt if you want to. I prefer to 'squat naked' so to speak because I'm not going to wear a belt for any application (life, sport, combat) of the strength I'm building by doing weighted squats.

Paul

I thought the video was good. All the guys at my station watched it and enjoyed. Tosh is the man. I read the wikipedia articles, and holy cow. Also, the Grace time on the other days video was unbelieveable. I've been crossfitting for almost a year, it'll be a year in April, and I've never been in as good shape. I went from barely squeezing out 15 pull-ups to doing over 30 pretty fast. My Fran time went from about 19:00 to 6:02, and I have yet to cut completely loose with that WOD. I'm going to have to hold off on todays WOD. I'm doing Mary instead. Greg A, Tosh, Rob Miller, Eva T, Annie, and Nicole have really motivated me. Greg Glassman is a genius and always teaches me new words (quite the vocabulary that man has.) Give AllisonNYC a break, the girl is young and squatting 200 lbs, doing muscle-ups, and hitting every cert available. My question is, Allison, are you rich? Someone needs to win that girl. Attractive, strong, apparently independantly wealthy... I mean jeez. Stop hatin'.

m/34/72kg

80kg/90kg/100kg/110kg/120kg
Might be able to go a bit heavier but was very shaky on my last 3

M/38/187/70"

CFWU x2 plus squats of 45x10, 115x7, 165x5, 185x5

3 rep rounds of:
205/215/225/235/245
Additional rounds: 255/265/275x2/280F

New Max 275; Old 255.

allison - "i don't know who he is now. he put his shirt on. i have no idea who he is"

sevan? - "he's probably still bald."

haha

Felt tired today, first week back on after a long layoff.

CFWUx3

175x3
195x3
215x3
225x2
215x1

25/m/5'7"/157lbs
145,185,205,225,235 (995 total)
tried going all the way down, should have started with a little more i forgot what i did last time, while i was at the gym.

jon
95,115,135,135,155
(635 total)(pr)

I put up a workout for tomorrow on CrossFit East Bay that I think most of you will want to do

http://www.crossfiteastbay.com/2008/02/crossfit-east-bay-wod-april-1s.html

m/6'/195

pre:CFWUx2

WOD as rx'd,deep squats x3,hamstrings to calves,
205,225,245,255,255

155 (ended up being a warmup)
199
243
254
265 x 1 (failed second rep)
243

Someone earlier claimed Allison can do a mucle-up without kip. That's amazing.

PLEASE POST A VIDEO OF AllisonNYC DOING A MUSCLE-UP W/OUT A KIP.

I have to see that to believe it. A kipping muscle-up would be impressive as well. Either way, let's have some proof.

275 295 300(ooh, barely) 285 275

m/29/195lbs

Substituted trap-bar DL's (essentially a "squat lift," just without as much ROM as squats) for back squats - heavy back squats always seem to give me lower back pain.

225x3
275x3
315x3
355x3
375x3
395x3
405x(failed)

m/29/195lbs

Substituted trap-bar DL's (essentially a "squat lift," just without as much ROM as squats) for back squats - heavy back squats always seem to give me lower back pain.

225x3
275x3
315x3
355x3
375x3
395x3
405x(failed)

Warm up: 3 x 135, 3 x 155

180
185
185
185
185

Last two felt strongest. Could have done 190 but Keith had the class stick with the same weight for all sets. 195 next time .?

24/m/195
275-295-315-335-345
Not bad...345 was my previous 1rm before my 5 week SS experiment.

CFWU

Back squats
95
115
125
135
155

can definitely start much heavier next time. 95 and 115 is waaay to light.

#189 : I put up a workout for tomorrow on CrossFit East Bay that I think most of you will want to do
http://www.crossfiteastbay.com/2008/02/crossfit-east-bay-wod-april-1s.html

Maximus, sorry to burst your Swiss Ball, but tomorrow is March 1st, not April 1st.

50yoa new guy.

Strictest I have ever done...

warm ups, then:
225
245
255
265
285 felt good, ready to move up

205
215
225
225
225

big improvement over last time. great to see results.

CFWU +1000m row

WOD as directed

135 x 3
185 x 3
225 x 3
235 x 3
235 x 3
135 x10
135 x10

My squats are weak. Need to focus on them.

Coach, Allison - feel free to send the videos of Allison directly to my email posted below.

To all others who are offended. Remember the following
1- There is no such thing as a right to not be offended

2- If you don't like the topic, don't click on the F@#&ing link

3- For guys, I think you should have to prove that you can actually beat the girls before you can bitch about seeing them.

4- The highlight for me is that the complaint started a thread about large breasted women working out. Man I love this site!

45/M/6'/185
firedog06@comcast.net

BACK SQUATS:
10-135,3-155,3-185,3-205,3-225,10-185,20-135.

WORKING ON FORM SO WENT MORE FOR REPS TODAY.

WOD FOR YESTERDAY: IT DIDN'T POST.

TIME: 6:58 AS RX'D

DIPS FELT QUICK AND STRONG.
SDHP FELT OK.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

40/M/5'10"/195

I'm doubling up this morning because I'm a day behind.

First, 5 rds of SDLHP 95#, 10 reps and 10 rings dips in 13:02.

Second, Back Squats as Rx'd: 205-225-245-255 x 2 (fail)-245.

The Gift:

I can't do a muscle up with or without a kip, or so I claim. Would you like to see video proof of that? Would a video of me failing to perform a muscle up prove that I can't or prove that I did not, in fact, perform a muscle up?

41yo/f/158#
lisaq wu
made up yesterday's WOD
7 rounds 65# SDHP 10 rep, 10 jump ring dips
6:54
back squat 95#-8x, 105#-8x, 115#-8x, 125#-5x,
135#-5x, 145#-5x, 155#-5x, 164#-3x, 175#-3x, 3x,
165#-3x, 155#-3x
wonder if I could have gone heavier if I didn't the yesterday's wod first?

The men have AllisonNYC and the women have Tosh...I'm a fan now...

Going for a five days on so I took it lighter on the back squats to recover a bit.
225, 225, 235, 235, 235
Tomorrow is my b-day so we are going out to Wilmington to relax -- but going to get a good b-day WOD on at CF Wilmington.

32/F/140

115
135
145
155
165 (New PR up 10lbs)

This felt good, probably could do more, was careful with my back.

50/m/145

3 x 135
3 x 155
3 x 165
3 x 170(pr)
3 x 135

went light, my back is shot today

185
185
185
205
205

went light, my back is shot today

185
185
185
205
205

AllisonNYC,
Jealous ones always envy ;)

First time trying to apply what I have learned from Starting Strength.

Worked up to 275 x 3 for ok depth. Tried again with better depth and only got 2. Then 255 x 3 good ones.

225, 255 were really good, 275 ok, and the 255 good again. Should probably back down and get the idea better.

My groin and butt are sore like I never squatted b4.

275,285,295,305x2,275

re: ANYC - I don't understand the attacks on a person who is a positive contributer to the CF "community". Has she insulted you? Called you names? Offended your something or other? Why can't we minimally operate on a Kindergarten level,ie. "if you can't say something nice about somebody, keep it to yourself."

37/m/172

225, 245, 265, 275, 275

still processing SS info. Had to back-off quite a bit in order to concentrate on technique.

re allison, her progress has been amazing. muscle ups? bw OHS? 1.5 bw back squat x 3? impressive.

M/21/173/5'9"

APFT this morning 100pu,100su,12:56 2mi.
Yesterdays workout as RX'd
7:57

I FINALLY got my kipping pull up today - I am so excited! Did a set of four and a couple of sets of three before the WOD. I was in the gym by myself so I am sure I looked like a complete fool celebrating alone, but whatever. I just wish my fiancee(who has been patiently helping me try to get these for a while) could have been there to see it!

Squats: 115-135-145-155-160-165-165, then practiced my OHS. And the kipping again :)

Erika

#58 sgt grim-

thanks! i'll have to look tosh up more. i love this family of ours! everyone helps everyone else out. =]

uggh...on a day where it's back squats--which i LOVE--i'm sick with the filipino chicken flu. in other words, my husband (who's filipino) got me sick. lol. just watching my daughter get her work out in her bouncer. anyone want to bring me some chicken soup????

FORGOT.

DID MORE MUSCLE UP PRACTICE TODAY. NO KIPPING THIS TIME.
TRANSITION IS STILL A STICKER ABOUT HALF THE TIME.
STILL INCONSISTENT BUT GETTING BETTER.

ROBERT S.
TUCSON, AZ.

CFWU

straight sets of 185 (5x3)

3x5 weighted pullups(1.5 pood)

#208 HOLLI V-

AMEN sister!!! Not only is he amazing and we should all be proud he's one of us, he's not too hard on the eyes! Woo.

Please forgive me if this is a stupid question.
Regarding the CFWU, do you just walk into the gym and go right into the Sampson stretch? Or do you warm up the muscles first doing something else?
I wonder if anyone pulled something going right into the stretch. I been using a Dynamic Warmup, then one round of CFWU, because I am already breathing pretty hard at that point.

44 y/o M
CFWUx3 +jump rope
135x5
225x3
275x3
295x3
315x3

allison - you're a strong chick with a ton of heart. hate to see some bad apples try to pull you down. keep on keeping on.

All you AllisonNYC haters should send in your own videos for scrutiny. Personally I am a big fan.

Allison, after I build my crossfit garage gym you can work out there anytime you want.

Warm-up
Back squat
8x95lb
5x135lb
3x185lb
3x235lb

WOD
5x3x265lb (120kg)

Post
OHS
5x45lb
5x95lb
5x115lb
5x135lb
3fx155lb

Cheers, kempie

Relatively New to CF - enjoying it. Also inspired by Gym Jones...we invited ourselves.

Today's "adjusted" session:

W/O 1 (lunch):
- Single-Arm DB hang-clean press
- DB Pull-Overs
- DB Incline Press
- Seated Row
- Chin-Ups
All 2xsets to failure with appropriate weight
Only rest while partner work

W/O 2 (evening):
CF WOD (with appropriate rest to get max effort):
1. 205
2. 225
3. 245
4. 275 (poor form, resulted in reducing weight for final set)
5. RC 265 / BC 255
THEN, with minimal to no rest throughout:
- 3xSS floor wipers (x30) and farmer's walks (RC 60# / BC 55#)
- 10# Medicine Ball Palm-Grip walks x 5 (one MB in each hand, palms down)
- Rocky-3 leg-ups (2x10)
- Throw-Downs (2x30)
- Incline Sit-Ups (2x20)
- Farmer's Walk (RC 70# / BC 55#)
- Cardio x50min (25xeliptical / 25xbike - 75-80% MHR)
- Farmer's Walk (Same weight as previous)
- Jumping Pull-Ups (1x10 / 1x6)
- Burpies (1x20)

...smoked

Pre: 5 x 400m sprint on treadmill with 2 min walking rest in between (range was 1:45-1:29... faster each time)

Back squats 3-3-3-3-3
95-105-115-125-135

Post: 16 pullups, 30 back exts, 30 situps

28/m/189

sets across at 135

first day squatting with weight in over 2 months

Good day for heavier squats. I went with 5x5 instead of 3's. Here's how it went down:

A thorough warm-up, as the path to strength is the journey to the top not the highest weight achieved.

M/148/29yrs.

W-up
45lbs.x5
95lbs.x5
135lbs.x5
165lbs.x5
Working sets
185lbs.x5
215lbs.x5
235lbs.x5
265lbs.x5
285lbs.x5

Finished w/ 3 Types of Pullups
10 Rounds
3 Weighted Pullups (45lbs.)
5 Strict Pullups
7 Kipping Pullups

Time: 16:10

3x5 Glute Ham Raises

TGIF!!!!!!!!!!!!!

CFWU x1
135 x 3
145 x 3
165 x 3
185 x 3
185 x 3

23/m/150/5'8''

27/M/190

225
245
265
265
265

m/42/6'/184

Row 2K

185,225,250,275,285

225
245
255
265
275 (pr by 20 lbs)

225 across

31/M/6'0/190

Practice: Double Unders (pre and post)

Train: Back Squat: 185-205-225-225-245

Form felt very good throughout. Should have gone heavier earlier but didn't have a spotter till last set and instead worked on form.

A couple thoughts:

1. Jeremy Thiel - wow. Impressive performance, from (what appears to be) a bigger CFer. Wow.

2. Freddy C., comment #65 - I echo your thought concerning J RoCK. Every time I see one of those comments like yesterday's I get worried. Such a big part of CF, for me at least, is knowing exactly what I am doing to myself in both the short and long term, why I am doing it, etc. And I love beer and poetry.

3 CFWU 10
275, 285, 295, 305, 310(2,f)

Kizer pre-workout blog:
"I wish Alaska had a CF gym" but we're working on it here.
Last night...I KNEW I missed something. I vaguely remembered the 3:1 for ring dip alts, but the stand I was on wabbled like I was using stilts on an abandoned bridge, so I think I was 1 for 1 ;)

I'm getting better with my ZONE-ing life style. I pretty much eat the same thing every day for the past 3 weeks. I cheat every 4-5 days or so and then back on it clean. I'm wondering if I should just stick with it through and through and give myself an 'it's ok' day every 14 days instead.

Anywho, you guys rock. Everyone's posts are great and I'm very thankful for this supporting site.

Kick a$$ you guys!

Kizer~

225
245
265
285
295
305(PR for 3)

got 310 after but the form was not as good (just above parallel) so wont count it

Not Quite As Rx'd...
3x375
3x375
3x375
3x395
3x405

10x225

102x135 (Yep)

Rory
Camp Hero
27/M/190

3x135
3x185
3x205
3x225
3x225
3x225

Decided to wo-man up and start posting my times, weight etc. Been lurking long enough.

27/F/5'3/138

165
185
195
200
200

Just got some squat racks and it's exciting to go heavy again.

225-235-245-255-275-285
an extra set for good luck!

In kg: 60, 65, 70, 75, 70

32/m/210/6'5"

245x3
255x3
265x3
275x3
275x3

Great job Lu-Lu! Wow!

#244 Rory

DIESEL!

Just affiliated and working on turning my "personal training studio" into a CrossFit Studio. Piece by piece its all coming together. Located in Southern Oregon checkout the website
CrossFit Allegiance

web.mac.com/crossfitallegiance

M 43/6'1"/170 lbs

All X 3:
135
185
205
215
225

Gaining confidence w/ my form (watch the Squat Therapy video and Coach R's videos on here -- they really help!) Took it a little easy due to tweaking my shoulder a bit on the Sumo DLHPs last night. Pleased so far -- know I'll do better next time!

Thanks for the video.

It was short...but pointless.

225
245
245
245
245

275x5
275x5
275x5
275x5
275x5

155, 185, 205, 215, 195, 185.

At Total Fitness, Redding, CA.

Like Alex, I'm thankful for the video, however, I believe that I saw a couple points.

34/M/5'11/180

CFWUx2

185x3
185x3
190x3
195x3
200x3

Very nice job Lu-Lu! Those are great numbers.

Still not sure about knee, tried at 195 and felt a little pain on the side so decided to sub with leg presses and had no pain at all.

225 x 3 (1)
240 X 3 (2)
255 x 3 (2)

165 x 10 (7)

235, 245, 260, 275, 285

23/M/193

135 x 5
225 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

Then I practiced double unders and muscle-ups. I am really enjoying these WOD's.

20/M/170/6'

CFWU x3
Added bench press to each CFWU (really low ability on this right now, did 3x10 @95)

WOD as Rx'd

185
215
225
225
255

I failed once on set 3, but got a spotter for 4 and it was no problem, could have pushed out another 5 or so reps. No spot on set 5, lost a lot of confidence in my back and although I got through, I could have done significantly more weight with the confidence I got from a spotter. Will keep that in mind for the future.

38/M/172

As rx'd

315x3
365x3
405x3
415x3
Skipped last set to do a few singles.

What made todays video extra outstanding was Tosh's humility. Never mentioned his Navy Cross and or even that he was a Marine-not that Camp Pendleton didn't give it away. Semper Fi!

34/M/82kg

WOD Rxd 5x3x185lb (85kg) just over b/w!! New PR previous 65kg!

Oh also did 5x3 ring dips this morning and thats after subbing bar dips for yesterdays WOD - hurrrayyy!!

Why is it that suddenly your body just gets it?

323/333/343/352/362/372(1,1,f)
bw = 148lb

what happened to the third video of the challenge of the sexes?!!!

what happened to the third video of the challenge of the sexes?!!!

25/m/155

"Jason"
as rx'd

24:11

Don't have a squat rack so I opted for this WOD. Tough! The last set of 20 MUs are killer. I need some chaulk.

42/f/5'3/120

CFWU x2

BACK SQUATS 3-3-3-3-3
95 x3 (3-4 min rest in between - all DEEP Squats)
115 x3
125 x3
135 x3
145 x3

Love CrossFit! :)

28/m/175#
3x95/135/185/205/205

46 y/o male 155#
worked up to new pb of 229.5
post: 3 sets of 10 Glute/ham raises and 3 sets of feet anchored double KB overhead sit ups (21#/hand) 12/7/8 reps 60 sec rest btw sets

What is starting strength?
275
285
285
285
285
as rxd

M/44/230

250/275/300/315/330 PR! :-)

first time in a very long time for these numbers (maybe 20 yrs)

CF rocks!
Alex

#273: book by mark ripetoe (might have spelled that wrong)

m/22/6'2''/165

155x3
165x3
175x3
185x3
200x1 (pr)

should have done 195 on last one, and done 3 reps but I really wanted that 200..

Erika, congrats!

24/F/5'8/128#

115
135
145
155 (PR by 20#'s from last max back squat 1 rep)
145

I was so pumped to get 155 3 times!! WOOT!!

Did yesterdays WOD, since I had a game yesterday.

7 rounds
85 lbs SDHP 10x
20 bar dips

19:55 with about a 10 second walk from one side of the gym to the other. Broken set here and there for each.

This is my fist week with CF and if anyone could give me some feed back that would be great. Just wondering how that time compares to other people and when they started CF to see where I'm at. There are some really fast times for a, compared to my old workouts, amazingly tough workout. So, I know I've got a long way to go, but I also know that this is the way to get me where I want to be.
Thanks.
"Above All"

Freddy C
Dude, you are what crossfit is all about. You are what I want to be like. Humble and a kick ass athlete at the same time. Keep showing us the way bro. Even on "mean post" days I can always find the truth when I read your posts.
I've never met you but I feel like I know you. If my wife and I ever get out to Cali again we'll bring a bottle of Italian wine and you bring the cork screw.

405 for all .... was hoping to go higher but I was to tight and sore today from the past week

31/M/6'1"/170

225
245
255
265
275 (PR)

love the crossfit

Mike D,

Was about to post today's WOD results, but saw your question. You'll hear everyone tell you that you should only compare to yourself which has merit, but that is really slow, especially with the bar dips. Don't sweat it, keep at it, you'll see more improvement than probably anything else you've tried. The goal isn't to beat others times, but it helps to show you where you can get to if you keep it up.

One of the most important CrossFit tools is a notebook and stopwatch. I have been doing it for about a year and half and still set new personal records about every week in something. You don't plateau when you keep pushing yourself. Everyone realizes they are in much worse shape than they thought when they start CrossFit.

For reference, there are a lot of sub 10min times in yesterday's comments. I, personally, was 13:45 with 40# weighted bar dips instead of rings. ...get better next time.

34/M/168#/6'0"
WOD: Back Squats 3-3-3-3-3

225/235/245/255/255

#252 Lu-Lu

Great looking site. Congratulations and best wishes for success!

34 M 215

I am not very good at Back squats

but here is how it went:

135/185/185/205/215/235

I forgot that it was only five sets!!!

34 M 215

I am not very good at Back squats

but here is how it went:

135/185/185/205/215/235

I forgot that it was only five sets!!!

For all the nay-sayers about Allison. Come on... there are a lot of worse things to complain about then a pretty girl, who all told, can bring it!

M/20/213

1 205x3
2 225x3
3 250x3
4 275x3
5 300x3 (PR)

F/32/155/5'9"

95 - 115 - 135 - 155 - 165

Started a little too low. Form was solid, NEW PR !

39M/190/5'7"
CFWU X 3
as Rx'd
135
205
225
265
315

Got some tips from a power lifter that was really helpfull about pushing from the heels. getting back in shape after being sick for awhile. Asthma boy out

At HQ-

275/295/305/315/325x1

After a whole morning of the nine functional movements. Wow, I'm tired!

19 / F / 5'7" / 142

7 rounds for time (modified to)
65 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips (40 pound assist)
Time - 19:00

cfwu, Burgener warm up
205# / 205 / 205 / 185 / 185

as rx'd:

285x3
295x3
305x3
315x3
320x2 (failed on rep 3)

BS 5x3

245#,255#,265#,270#PR,245#to work on form

Bench 5x3

155#,165#,175#,185#,190#

DL 1x5

315#

I have been on an injury induced rest week, my first in two years. I think I have been letting my form go to have faster times. I am recommitting to perfect form.

WU: 100 Singleunders, 5X45 Snatch, 5X45 OHS, 5X155 Back Squat

WOD:
225-225-235-245-255-265(f)

Feeling kinda weak today, not enough sleep.
A2A, no belt, lifting shoes

29/M/180

225
245
265
275
285

I'm done with five for the week, now to rest. Well, at least until I have to shovel snow tomorrow.

165, 175, 185, 175, 165

35 m 195

cfwu x 2

135 x 10
225 x 10

as rx'd

315,315,315,315,335

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

m/23/195

225,245,255,265,255,235

7 rds of:
3 squats
5 pull ups

squats: 225-245-275-275-275-275-275

didn't double check the wod before leaving for the gym as is usual routine - thought 7 sets were rx'd - threw in the pu's just to get some extra work in

also ran 5k

25m/243

bylam,
thanks for the reply. i'm not so much trying to beat others time and compare to myself to them, pretty much like you said i'm just tryin to get a picture of where others have started and where they are now. i've always played sports and been athletic but never really started routinely lifting until about 10 months ago. I know that with CF i will be able to push myself hard every time and will enjoy it along the way. thanks again for the words.

MikeD 22/155lbs/5'11"

40/M/188

CFWU x1

Back Squat 5 sets 3 reps

135/195/205/225/250

35/M/149#

185
190
195
200
205 x2

33YOM 195#

185
205
225
230
235

25/f/5'2/132#

breakfast: run 46 minutes = 6.1 miles

cfwu, warm-up back squats 7x135#

WOD:
185-200-205-210-215(pr!)

post: timed/cued/scribed reps for the sheroes thru "Tabata Something Else" both did great! quality reps throughout.

next mission for the day: locate and purchase one 1.5 pood kettlebell, and if priceage is low enough, also one 1 pood kettlebell

#303 hahaahha. That actually made me laugh out loud.

My "pull-ups" have improved since then. I can do more than 25 now. but... they're kipping :(

P.S. Eva kips too

M/22/154 cfwux2

Warmup 135x10
185x3
205x3
225x3
245x3
265x3 - bad depth = not counted
255x3 PR
225x3 - depth practice

Damn #303, that's some mean stuff.

I thought Kipping Pull-ups were completely garbage until I learned more about the skill transfer between them and O-lifts. They are not better or worse, just different but I personally see them as having a place in my training.

26M 165

WOD as rq'd

225/275/295/315/335

an easy one. Tomorrow will probably be a killer one before we get a day off. Get some.

M/26/210/NYC

Crossfit day #3

Able to get through entire 5 sets this time.
Required 100lb assistance in pullups and dips.
Which is actually an improvement for me since.. yesterday even.

150 x 5. Nice and consistent.

#252 Lu Lu -

I am so excited for you!! Congrats on your new affiliation and gear! Keep doing what your doing, you are a great addition to the CF family!

Allison...Keep your head up girl, you are an amazing person with a great heart and a love for CrossFit that these "haters" will never know!

Tosh....Thanks for your service, your story is truly amazing....maybe you should spend some time training the people whom have nothing more to do than complain about videos on a website on how to fight a war...maybe then other things in life, such as allison complaining, would seem ridiculous and a waste of their FREE time.

#303 Hollie

I ref to kipping pull ups. I hear your desire to do it strictly but this is about FUNCTIONAL fitness. If you were to pull yourself up onto a roof ledge or over a wall you're not going to practice strict form, you're going to do whatever it takes. Kipping does have a place in functional fitness. I've competed in contests where you had to do strict form pull ups and I agree that they're harder.

As far as old school USMC pull ups my experience was that you could kip just not past your waist. That was 88 to 92 so who knows what has changed. If you can do 30 strict pull ups then do 50 kipping.

275x3
315x3
325x3
335x1
315

185,205,225,235(1-rep,F),225,225

strict form, all the way down

overhead squats 45,65,65 10reps
handstands

practiced A2A pause at bottom OHS x 3 instead
133,143,153,163,173,177,182,187,192,197
+
clean set up practice

OHS practice pre - up to 80 lbs x 3
then back squat @ 133 lbs x 3 x 5 sets, then 133 x 1 x 3
not best lifting day
post - push up/sit up practice

29/m/181

225x3, 245x3, 265x3, 275x3, 285x3

warm up - 10x135lbs

225
245
255
275
300(pr)

cool down - 10x135lbs

#309 Good, Nice doesn't get the job done :)I hear what you are saying about kipping pull-ups. They do have a time and place--you are right.

#313 Thanks for the imput. You're right too--if kipping are not enough, do more. I could keep the regular pull-ups limited to warm-up and save the kipping for the workout portion.

m/34/70/190

225,315,335,355,315
knee feels better, ankle still hurts
excuses, excuses

Anthony (M/29/170)

Squat
45x10
135x3
185x3
225x3
275x3
315x3
355x3

Poor performance, but I'm just getting back into things with regards to squats and deadlifts.

Hip was bothering me today so worked OHS
worked up to bwt(160) x 7 (pr)
Question for the community..has anyone else had problems with there pelvis (si joint) clicking or popping when walking or squatting? I assume i have a muscular imbalance somewhere and i went to a chiro a week ago and he wanted to set me up with numerous visits (which i cant afford) so i was wondering what can i do on my own to fix this problem? I stretch every night (unsure if i am effectively stretching the right way) and do self myofacial release quite a bit which does not seem to be helping..any input would be great
louie396ss at gmail.com

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

Finally able to do this at home. Love my new bumper plates. Need to find a way to stabalize my racks though.

205
205
205
215
225

Starting Strength helped a lot could have done more.

Still a day behind...

7 rounds

45# SDHP x 10
Dips on gravitron (50#) x 10

10:34

My gym doesn't have rings, and I wanted to make my dips harder then just bench dips. My arms are jello!

Gnat

Squats tomorrow; today 5 x (50 yd. swim, 20 35# db push jerk) in 19:38. Drowning seemed like a real possibility by the 4th round. BW:174 Y/A:59

135-155-175-195-225

Day 2 of a new morning workout routine. It is highly beneficial for the psyche.

Maxed out at 215, which is under my prior PR of 220. Was tired from the SDHPs yesterday. BW=153#.

Tariq

M/34/6'2"/230

135x15
185x10
225x3
245x3
265x3
275x3
275x3
225x10
133x15

Worked on form today and getting as low as possible

I don't understand why people hate on Allison videos. I think she's great and I enjoy the videos of cute girls, outstanding performers, and ass whoopings equally.

I'll be doing my back squats in a couple hours, wish I had bumper plates and/or someone to spot me...

BW 173

287/309/320/325/265

All for 3 reps. Done in OL Shoes.

Holy ripsnort - lots of action on the site!

I am behind a day because I was with my Nordic Ski team at the provincial championships in North Bay, Ontario, Canada. These kids are crazy - 10km skate ski in -34 degree Celsius weather (winning time 26:40)!

I did the 7 rounds of 95 lb SDHP and dips in 6:58 (but no rings, so only regular deep dips). OPT = animal. My chest was so pumped that I felt somewhat like AlliNYC...

I am amazed at the peurile banter of those few dissenters who do not like the videos. Listen up , rascals - when you don't like the videos, you don't respect Coach and his gang.

So, whether you are gettin' frostbitten crossfittin' in Canada, or being a POSE'r in California, enjoy the first-class educational videos and information.

It's cold enough up here to freeze one's kettlebells off!

Dickster

M/50/6'/196

0204 185 205 215 245 255
today 185 205 225 245 265 pr

Each set 3 slow deep reps, probably could have done 275, but it's a pr so yip yip yip yip yahoo!

I was a little concerned about how my legs felt after all those SDHPs yesterday.

cfwu x 3
all sets with 135

CFWU

Squatting down to a 13.5" box - no belt, etc. Wearing Chuck Taylors.

225/245/265/275/285 x 3 reps

Pre: Usual wu's.

WOD-As Rx.'d: 315x3,365x3,385x3,405x3,315x3.
Focused on form; felt great!

Post: Stretch!

M/28/190

Back Squat (5x3)

264x3
286x3
297x3
308x3
314x3 (PR)

- OlliS

M/5'08"/205/49

Warm-up 95x8 130x8 170x8 230x3

235-240-245-250-255 for 1225 total

44/76"/192

CFWUx3x12

205
205
215
225 (form)
205

5'11/185/21 yom

4th set 265 x 3
5th set 275 x 1

27/f/137
155, 165, 175, 185x2, 185
I just bought "Starting Strength" and love it...tried to rest bar on upper back instead of shoulders but I continue to struggle with the form. Maybe I should go to a barbell cert....

22/m/170

205
225
245
255 (PR)
225

Did muscle-ups afterward for practice.

Male / 19 / 5'4" / 125 lbs

Max load 110 lbs

3x285,295,2x300,3x300,2x300
On Feb 5 I only got 2x300, so this is a PR for me. Learning from Starting Strength is doing me good, but I wish I didn't have so many bad habits to undo!

pre-snatch tech work
wod as rx'd-206,216,218.8,226,230f,230x1
I had a mental breakdown at 230 the 1st try and again after the 1st rep on the 2nd try. There is room for improvement.
Thanks Gaucoin for the coaching and both Intent & Gaucoin for the encouragement.

All weights in lbs

Warm up sets: 3x95 OHS, 3x165 FS, 3x215 BS

Working sets (all BS): 3x235, 3x265, 3x285, 3x295 (form went a little on 3rd rep), 2x305(first rep was decent, second rep form sucked badly so decided to forgo a 3rd rep)

36M/5'10"/164.5#

As Rx: 225-275-285-295-305.

10# heavier than last time.

27/m/167

145, 155, 165, 175, 165

male 18, 265 pounds

warm up 10x135 10 x225
275x3,320x3,340x3,370x3,340x3 then 315x5

David
M - 32 - 5′10″ - 178# BW

WU Sets:
2 x 5 x 45
1 x 5 x 70
1 x 3 x 110
1 x 2 x 150

Work Sets:
5 x 3 x 190

Notes: Fatigued feeling. Cramped up in quad mid squat from yesterday I guess. Kept weight manageable for sets across.

m/30/155#/5'7"

As Rx: 200-210-220-225-230

New PR!

Squats always make me feel great!

as rxd

warmup then back squats

3x280
3x280
3x280
1x280
3x270
2x270

25x95# curls (just because...)

last time I made it 270, so this was an improvement!

Always fascinating to see how those who have been doing this for a while and succeeding are positive and supportive; and the clueless usually compound their stupidity with negativity.

I haven't written a testimonial before, and I don't want my name connected to this, because it isn't going to sound humble. It can't because of the content. A lot I can't mention, and most you might not believe anyway.

I'm naturally strong. I started bareback bronc riding when I was 6 years old, growing up a working cowboy.

I got broke several times, hard. I ran a 4:50 mile in high school, wrestled undefeated, bench pressed 285 while I weighed 160. Did straddle splits cold, ran a 36:54 10K, held a handstand on top of a cliff. Was too poor to get training, but when I was 16 and moved to the city, I worked for a karate gym and became an instructor after about 800 hours.

Then lost it all with a back injury - couldn't run anymore. 18 months later, saw the opportunity to get free gymnastics training. Competed on the collegiate level about 8 months later: rings, high bar, parallel bars, vault, floor (never could do pommel horse to save my life). I must have been one of the heaviest gymnasts ever, at 195 pounds. I wasn't good, but I did my routines and competed and loved every minute of it. I was a 195-pound guy who could bench press 340 pounds and almost iron cross (we never stopped to consider muscle-ups hard; they were just a necessary mounting step). I was prouder of my layout back, my splits, my high bar release move, my p-bar front flip.

My back healed, I ran 11 marathons, mountain marathons, a 50-miler that turned into 57 miles with 5000 feet of climbing, tons of halfs and 10s and so forth, duathlons, triathlons.

I've competed in more than 12 sports, and I went on to harder, tougher, better things, some cool achievements.

But I always knew that what I really needed and wanted didn't seem to exist, because I wanted to maximize every athletic ability across the board without specializing so that some of those abilities were compromised.

CrossFit is what I always dreamed of. I'm envious of every one of you who found it before I did. I'm so deeply thankful for finding it, I'm letting it change my life dramatically.

Thank you, Coach. I'm one of those guys who never gives up, never leaves a buddy behind, never hesitates to confront a challenge, and would sooner die than shirk, hide or lose.

I'll take the gift you've given us and I'll exploit it to the fullest, I believe it's what you've intended.

Pistols 3-3-3-3-3 reps each leg 10 lb counter weight.

m/210/29

3x Squats (ata)

205
225
235
245
255(2x)
235

allison - "i don't know who he is now. he put his shirt on. i have no idea who he is"

As much as I admire young Allison's beauty, I am dissapointed in her, and many, many others here, recognition of the courage and sacrifice of Brian Chontosh.

Sorry...but I think it highlights the lack of awareness of the GWOT and the men and women engaged in it that is way to prevalent in our country.

Thanks, Brian.....God bless...

From,
A Grateful American

135x3
155x3
185x3
205x3
225x3
245x1 (PR)
265x1 (PR)
285x1 (PR)

Gotta love CF, thanks for finally making me the strong kid i've always knew i could be.

M/168/5'10"

M/45/6' 225

back squat

5x3

250/275/300/315/335 PR

20/m/168

225-275-275-300-315

135x3
155x3
185x3
205x3
225x3
245x1 (PR)
265x1 (PR)
285x1 (PR)

Gotta love CF, thanks for finally making me the strong kid i've always knew i could be.

20M/168/5'10"

28/m/130

last five sets:
155x3
160x3 (PR)
165x3 (PR)
165x3
165x3

CFWUx3
Back Squats
170
185
195pr
205pr
215pr

Did my 3rd CF workout today.

Dead lift w/185--HSPU-Vert

15-12-9-6-3

Finished in 11:31

My 1st W/O was the FILTY FIFTY, but only did 25 of each. Gut is damn sore from the knees to elbows...

43--182--5'8" 22%BF
Ready to work on changing!

225x3
245x3
265x3
290x3
295x3

last time was better

RHABDO ALERT!

M/39/6'2"/225 - crossfitting for ~6 months now, all with 0-bar as I have yet to get my bumpers

Wed evening after watching A$$ Whooping Part 2 I did a quick three rounds of
10 pullups
10 0-bar thrusters
7 burpees

then I went and joined a few pick-up games of B-Ball for about 45 minutes.

On Thursday I had my annual physical for work.

Today they called me and told me that the results from the blood test were in and told me to see my physician ASAP. Upon receiving the report, it has my Creatine Kinase(rhabdo indicator) at ~1000 where normal level is 200 max. I re-read all of the Rhabdo alerts on the site. I am in no more pain than usual DOMS, no swelling, no blood in the urine, etc. and it looks like the other kindey function indicators are normal. I guess I'll take a copy of the crossfit Rhabdo alert with me to the Doc on Monday and take it easy this weekend

Worked up to 304x3 and packed it in much to the chagrin of one Brett Marshall. Sorry dude, I like going out on a high note not a missed set!

By all accounts that should be a PB by about 23lbs, all reps ass-to-grass. Super pleased with the progress, all reps felt solid with good speed lowering and lots of power on the way up.

Pre-Burgener's + KBs
Post-2x10 reps single-leg DB squats (25,30lbs),
GH raises 4x5 reps with orange band + some anchored KB sit ups. Had to rush due to pending client.

cfwu x3 then wu back squats 95x5

as rx'd

080229 135,225,275,315x1f,225
080204 65,115,165,165,165
071004 135,225,275,295,305

worked on mu's. I can do one w/ no kipping then 2 kipping then muscle failure.

21/M/141 lbs.

3 X 135
155
175
195
215
Did 225 as well for p.r.

205
225
245
255
275 (1 and then fail)

That guy "Tosh" earned the Navy Cross during the Invasion of Iraq.

245, 255, 265, 285(PR), 305(PR)
up 30# from 080204

23/m/215/6'1"

WU
10 OHS (bar)
10 pullups
10 squats (bar)
5 squats 95lbs
5 squats 135lbs

WOD
185
225
235
245 (old 3-rep PR)
255 (3-rep PR)

Did this one in jeans, didn't quite get the range of motion I'd like, but still a good workout.

Kizer:
what-a-day!
Feb 29:
2 500m rows:
1) no time, 47 calories
2) 1:47, 38 calories
wondering if the first round was a lot faster?
4min jump rope with 2nd and 4th minute double unders
"The Leap"
Back Squat 3-3-3-3-3 reps
135lb warm up
1)205
2)245
3)275
4)315-assisted for every rep
5)295 to the floor-PR
2 CF WarmUps:
15 pull ups (7-3-2-3)
15 push ups
15 squats
15 sit ups
15 back extensions;
15 pull ups (6-5-4)
15 push ups
15 squats
15 sit ups
15 back extensions

f/21/5'3"/125

95, 115, 135, 145, 150(failed on 3rd)

M/42/195

185,205,225,235,245x3

BW 70kg

80kg 3
90kg 3,3,3
95kg 3,3

225 275 315 325 335 1 1/2 rep.

5k- :24

135x10
225-225-225-225-225
135x10

Mixed it up a little bit. Been going lighter and working more on going deeper and form.

Get some, Go again!

185, 195, 205(2), 185. Felt hip flexor or groin or whatever tweaking, so decided not to push it. Max was 185 a few weeks ago, so it's improving anyway.

Female/24/5'8"/135

75, 95, 110, 110, 115

Back Squat 5x3

195,205,215,225,235 (and couldn't have done 236)

#366

The picture of Pukie on the Rhabdo article looks strangely like Coach if you put Pukie's hair on him.

Bwt: 136

254
292 (pr)
303 (only got 1 rep)
283
221

F/25/107

95-105-115-125-135

rest less than a minute between sets so no going for max tonight. I was in a rush and wanted to make up yesterdays workout too

16:18

65lb sdhp and ring dips became jumping after two rounds

bwt:151

165/185/205/215/225/235(pr)

backsquat (115)/box jump tabata total: 186

Warmup
Bar (45lbs)x10
135 x 5
Work
185
205
225
235
245x 2-f

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

185-195-205-215-225

185
225
245
275x2
245

You would not see this video on Gym Jones's web site. Stay true to cause. Run from Laodicia.

31/m/200

185/225/255/275/300

next time warm up with 225, then do 275 for first round

m/43/6'4"/226#

first time:
85/105/115/125/135

Getting better, but way below pr
five sets w/ 250x3reps
funny how strength has decreased as speed/stamina has gotten better...

24M/6'6"/255lbs

Back Squat: 3-3-3-3-3
225
315
365
405
455

Clean: 1-1-1-1-1
135
225
245
275
300

Adam C Verez: yes, i'm in college station. I already have a partner, however i would love to have another. My current one will be leaving the country in a few weeks and i'll be alone. Email me your number and we'll hit it together.

225x3
245x3
255x3
275x2, 225x1
225x3

24M.6'6"/255lbs

BS: 5-5-5-5-5
225
315
365
405
455

Clean: 1-1-1-1-1
135
225
245
275
300

Adam C Verez: yes, i'm in CS. Email me your info.

225
235
235
245
245

Adendum to my above entry: i only did sets of 3 as rx'd not of 5 for my BS.

165, 175, 185, 195, 205 (Not deep enough on the last set.)

BS 3-3-3-3-3

245-255-265-270-280

205,225,235,245,255

225
275
285
295
305

m/22/185

185
225
245
245
245

5 sets of 3
coop
bw 155 age 39
95,135,185,225,235

Rick
bw 170? age 44
75,95,115,135,145

100-120-130-130-130

Working sets all at 185lbs. Feel soft in the core when I'm hitting bottom with real amount of weight.

m/34/165

205 x 5
255 x 3
305 x 3
325 x 1
255 x 3
205 x 12

#356
Ron we're all on the same side. I'm sure Tosh thought it was funny. He's not the pope, he's a marine; and if you've ever been with a group of them then I'm sure you know that they love joking around, especially at one anothers expense. The deal is they can talk about eachothers mothers, or joke (or be serious) about wanting to sleep with their sisters, but they will also die for eachother. They'd prefer everyone goes back home in one piece. Let's learn to kick ass a little better, and relish the freedom we have to have a little fun... No personal attack was intended Ron, I'm just sayin'...

I second #263! "Tosh" was very humble. The camera found him not the other way around. I got chills when I found out that he earned the Navy Cross and read how he did it. If a tiger walks through the jungle, he never has to stand up and say "hey, I am a tiger!" Yet everyone knows he is a tiger!

"Tosh" from someone you will probably never meet. Thank you for your sacrifice! Everytime you deploy, I pray you come home safe!

M/24/180

225/245/275/295/305x3

4 Rounds:
15X Back Squat @ 135lbs
50 Push-ups
40 Back Ext.
30 Sit-ups

3 Rounds:
1 min Jump Rope
50 Push-ups
40 Back Ext.
30 Sit-ups

Basketball 45min

Bummer of a day, knees are feeling better, took extra time warming up, and wasn't going to push it today; first set felt a twinge in my back. End of day.
wu@ 135, 135, 225, 225, 285
3x315

don't think its bad, no pain but we will see in the am. I am annoyed.

4 Rounds:
15X Back Squat @ 135lbs
50 Push-ups
40 Back Ext.
30 Sit-ups

3 Rounds:
1 min Jump Rope
50 Push-ups
40 Back Ext.
30 Sit-ups

Basketball 45min

27/F/5'3/138

The other day I did my first 5k row in 23:58

Is that fast? Slow?

m/35/238
didn't have a squat rack to do squats at work. Just have bench. So I did a wod from Navy Seals.com from a couple of days ago. It was for time 50 - 35 - 20 of:
deadlifts 135lbs.
db swings 50lbs.
knees to elbows
18" box jumps
suppose to finish with a 400 m run but was spent at the end of this one. Time was 20:05

M/24/205/5'11"

315x3
350x3
365x3
365x3
365x3
385x1

Never really done these too much so still getting the technique down, before moving up in weight.

3x 135
3x 155
3x 185
3x 205
3x 225

Couldn't find a journal that had my last efforts with this and didn't exactly know where to start, but here it was:

Back Squats
3,3,3,3,3

3x95 (Easy)
3x115 (Easy+)
3x135 (Easy+)
3x185 (Medium+)
3x225 (Heavy, but could tack on at least 20 on the next go)

Dan
www.CrossFitStickers.com

Pre: 5 min C2, CFWU, BWU

Several warm up sets working up to 235. Then sets across at 235.

Post: hand/grip work

M/20/145lbs

135x5 ATG
185x3
205x3
225x2 (Had to dump the 3rd rep)
135x5 ATG

No PR's for me today. I just was not feeling it tonight. Angie will give me the smack in the face I need tomorrow.

26/5'7"/135

PR by 10 lbs... I'm lovin' it! Did this in the globogym I work at today, so I had mirrors and know I got full depth on every rep. Was laughing to myself all day at all the people doing 1/3 ROM squats on the smith machine.

3x 190
3x 200
3x 210
3x 220 (pr by 5)
3x 225!

m/31/250#

225 x 3
275 x 3
315 x 3
325 x 2
225 x 5

CFWU x3 (10 reps, subbed empty bar back squats for broomstick OHS)

As rx'd

Back squats
105 x3
110 x3
115 x3
120 x3
120 x3

Just didn't have it tonight. Lower back sore after yesterday's WOD. Needed to go lower (all the way to the Dynamax ball) after first two sets. Matched max weight from last time in February.

F/58/5'6"/136

M/42/170/70"

150lb x5
160lb x5
165lb x5
165lb x5
165lb x5

no squat rack have to clean weight

Age 52/BW 250# 5 x 3 @ 225# (trap bar).

20/m/150

135
175
195
210
220

m/33/205
cfwux3
wod- back squatx3
205,225,235,250,260

23/m/170

135
225
225
225
235

135 x 20

HHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

135-225-245-275-295

HHHHHHHHHHHHHHHHHHHHHHHHH

maxed at 315 x 3: below parallel

Back Squat:

147 x 3
177 x 3
197 x 3
207 x 3
212 x 1 (failed 2nd rep)

Scott 33/M/155 205,215,225,235,205
Justin 32/M/200 245,265,285,300,275
Daryl 36/M/185 135,155,175,185,175
Will 21/M/200 135,155,175,165,155
Jim 48/M/170 135,185,200,205,215

33/m/180

3 X 215
3 X 225
3 X 235
3 X 240 (pr)
3 X 245 (pr)

WU:
750m row, CFWUX2, back squat barX10, barX10, 135X5, 185X3, 205X2

m/30/165/66"

wu jump rope practice & CFWU x2

185,195,205,205,205

205 was a good working weight.

m/27/174#/5'10"

135#
145#
155#
165#
175# failed on last rep

Improved by 5#.

m/21/205
3x205
3x215
3x225
3x225
3x225
then worked on form at 185 & 135
need to make sure I'm getting my ass below my knees on every rep before I try a higher weight

As rx'd

275, 285, 295, 305, 315 lbs.

M/28/5'11"/185lbs.

f/33/133#/5'3"

155
155
160
160
160

This is my 4th WOD ever. Not sure of my strength yet. Really focused on form.

~C.

M/37/185

A.M.-50 x 45# DB Turkish Get-Ups
w/DB Snatch between sides

135/195/235/285/315/335

Note: 3 x 5 @ 315 3 days prior

M 37 5'10" 151#

Using dumbbells (2x35#). Multiplying the WOD by 5.

5 RFT: 15 DB shoulder squats (2x35# DB)

10:26.68, HR: 158 avg, 176 max

225
275
295
295
295

knees felt weak and didn't push the matter

So this is funny...I couldn't get to weights so I put my wife on my shoulders holding two 20#dumbells for a total of 200# (don't let her know I told you. It wasn't enough but hey...

Good to see there's others Crossfitting on the Korean Peninsula!

245x3
275x3
295x3
305x3
315x3

Being 6'2" sucks for full Back Squats.....

m/30/76kg

worked on doing a full deep squat so went a little lighter then normal

75kg for all sets

135-205-255-275-305

245#

missed on a couple of the 3rd reps.

95-115-125-135-155(F)-145
First time over 135 in 5 years!

Felt weak today.

315-315-325-325-365(2)

PR'd! PR'd! PR'd! PR'd! PR'd! :)

115x3
135x3
145x3
155x3
179x3 (PR!!!!)

m/27/225
as rx'd
225
275
315
345
365

I'll have to up the weight next time, this was kind of easy, I caught up with yesterday's WOD too so this was after the 7 rounds of fun.

m/19/5'8"/145

135, 155, 155, 175, 185

225/245/265/285/295

43/f/5'6

135, 145,150,155,160

flexibility problems still...subbed in hack squats until the hips/back get more elastic..

5reps @ 225#
5reps @ 245#
5reps @ 245#
4reps @ 245#
4reps @ 225#

*not sure what the sled weighs, recorded weight represents plates added to machine

M/54/226
135,145,155,165,175

46/M/194

300,335,355,375,320

hurt back a little during 375

Last time, after an illness, I thought I'd take it easy with this:

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

Today, I thought I'd kick it up, but was merely capable of this:

225 x 3
275 x 3
315 x 3
335 x 3 (form was questionable; deep enough?)
345 x 0 (folded like a cheap tent!)

A bit disappointed. On the other hand, I have a nice afterglow in my quads ...

F 13 67" 131

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

3X65
3X65
3X65
3X65
3X65

31/M/195

201
223
245
256
234

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

3X115
3X115
3X115
3X115
3X115

265x3
275x3
295x3 Previous PR
305x3 PR by 10
315x3 PR by 10

Killed it! Can't believe I beat previous PR by 20#!

32/male/165

225/235/245/250/250

185, 205, 225, 275, 295

first time doing one of the workouts
115
135
185
165
165

26/m/152

95, 115, 135, 145, 145

I had only done this once before, in my life!! I was sort of against leg workouts before for some reason, but last time was right when I started crossfit, and I did a max of like 95 pounds. So this is a big step since my legs are a weakness for me. Couldn't beat you Jon, ugh, next time!

M/45/155lb/5'-9"

Warm-up = 135x8, 155x6

185 x 3
205 x 3
225 x 3
225 x 3
230 x 3 -- couldn't go as deep into squat

(Home)

M/180/27

10x135
3x225
3x225
3x245
3x255
3x265

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

185,195,205,215,225
Could have gone a little heavier

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

51/197

225-225-225-225-225

176, 186, 186, 191, 191

Light one today...testing out the groin.

275x3x5 (not hard, but better to ease back into it)

Just got my Buddy Lee jump rope. Worked w/ that for about 15 minutes.

5'7 208lb of outofshapeness

CFWUX1

5X5 Back Squats
135x5
155x5
195x5
225x5
275x5

5 times of
10sdhp
10thrusters

MAWL

AW/158
135/155/175/185/195/205

ML/215
225/250/270/280/290

48/m/140
185
205
185
195
195
practice ohs 80#

225
245
245
255
255
practiced DU's after

Set 1 -- 225 x 5
Set 2 -- 275 x 5
Set 3 -- 275 x 3
Set 4 -- 285 x 3
Set 5 --295 x 2 (failed-- didn't go parallel on 3rd rep)

135
185
205
215
225 (Could do more!!!)

Then did Annie

205x3
235x3
255x3
275x3
285x3
30 minutes on the bike

cfwu x3 +3 more sets of pull ups
225/245/275/285/300

Looks good Jared!!

185
225
255
255
255 (f)

44 yom and ~284#'s

Feb. 4: Today (March 1)

1. 363:385
2. 383:405
3. 383:405
4. 383:405
5. 383:405

53 yom, 172#

185
205
225
235
255
touched the ball on the bottom

check out was:
10ea. 2P KB swings
Burpees
Pull ups
Slams #30 also 3 each singles each arm
SDHP w/ 2 P KB
GH Sit ups
Row 500 m 1:47

185-185-195-195-185
Nursing a sore lower back today. Go big next time.

Swim warm up
500 row
205
225
245
265
295 2
285 2
Right after the 285 failure I did
225 X 3

Can we stop with the bimbo stuff, and get back to what made crossfit what it is.

Back squat

135 x3
140 x3
145 x3 previous PR
150 x3 PR
155 x3 PR!

M/31/200

CFUWx2
Had to pull this off a bit differently due to DVT:
1 clean + 5 FS
1 snatch + 3 OHS
Then 3x5 SP for fun

Charity-
133-155-175-195-200-200
to Jeff's ball in lifting shoes

M/46/145
Done on 080301
General warmup
"Angie" first, 5 minutes rest then;

135x10 WU, 155-175-185-195-195
short on time - on 2 minutes rest

10x135,3x185,205,225,245(1/2),235(better) vs
10x135,3x185,205,225,225,225 10/4/07.

15 min ellip wu 19/19.

Boulder Crossfit

Seth 225# pr

Kent 205#

Kyle 205#

Dorothy 175# pr

Doug 175#

Jeff 165#

Jamie 130#

Delilah 130#

Erica 95#

Olivia 60#

As rx'd 180,190,200,205,210, 215(2)F, 215(2)F

Just started Crossfit after being a typical gym rat for years.

m/27/222

Its been a loooooooooooooong time since I've done squats unfortunately.

195
215
245
265
275

M50/170

Not much there today.....

177
187
197
212
232F

33/M/185

325
325
345
345
345

Think I could've gone a little bit heavier, but ran out of time to try, had to leave for work.

34/F/115

95
95
80
80
80

Lisa said her form was off with 95, so she lowered it to 80 and then it felt good.

CFWU

Had to use smith machine for squats

185 for 2 sets
205 for 1 set
235 for 1 set
195 for 1 set

M/44/199
Warmed up with a 500m row-1:44
185/225/245/255/260(1)250(2)
Paddy
CrossFit Tulsa

WOD #32:
As Rx'd (3 reps each set) - 115,135,165,165,165#.
Tried 175 on set 4, but only did 2 reps, so went back to 165.

As Rx'd
135 x 3
155 x 3
165 x 3
175 x 3
185 x 3 (PR)

Sea Level
M/24/163/5' 10''

warm up 135 x 5

185,205,225,245,265

try 5 more pounds next time

m/25/6'2/205

as rx'd

275/295/315/335/345(x2)

worked on snatches after this, was able to get 135..kept having to dump 155

245x3
265x3
275x3
295x3
305x3

cfwu
rom stuff with 1pood kb
post: tgu with ipood

started at 315easy ended at 400 hard new pr for multi rep should be able to hit 425 for 1rm
saccing pride and working on full rom and less weight has helped tremendously

M/35/5'10"/205

Late Post on yesterdays WOD

Me
225,275,315,335,345

Jules
135,155,165,175,185X1,1,1 Failed but solid attempts on each single attempted.

42/m/68/185
late post yesterday.
Tried for better form than last time.
225, 245, 255 (form worsening), 245, 235.

Back squats:

80kg x 3
100kg x 3
105kg x 3
110kg x 3
115kg x 3

Sandy: 185-205-225-245-265 lbs pr by 20 lbs
Darlene: 135-155-175-195-205 pr.

M/28/6'2/190lbs. - Martial Artists - Tae Kwon Do for 3 years

Warm-up:
- 7 minutes of Rowing
- 1 Round of CFWU

WOD:Back Squats 5 x 3
Set 1: 175 - 3 reps w/ spotter - no help though
Set 2: 180 - 3 reps w/ spotter - no help though
Set 3: 185 - 3 reps w/ spotter - no help though
Set 4: 190 - 3 reps w/ spotter - no help though
Set 5: 200 - 2 Reps w/ spotter - no help though

My Notes:
-200lbs is a PR.
-Felt really good having a spotter there just in case
-Notice myself coming up onto my toes a few times
-Notice the rep was easier when I directed the movement with my hips.

I really need to boost my overall strength, especially my squat.

Jeff @ work
5x5 Back Squat
255
265
275
280
255

205#
all sets

31/m/5'8"/180

225/275/275/315/315

170/175/180/185/190

previous = 165/170/175/180/185

27/m/6'3"/165lb

135, 135, 155, 155, 155

I had to do these on one of those standing squat machines because I didn't have anyone to spot me.

f/37/144

108, 128, 148, 158, 148

Would have pushed it harder if I had a squatter.

155
185
195
205
215 PR

3-95#
3-105#
3-115#
3-125#
3-135#
failed at 145 x 3

36m 205lb 6'4
wu x 3
275
275
275
275
275

Angie.....

Adam
20:25

Manda
29:00

Arms and shoulders still tired from sdhp and dips!

47/m/215

225-255-275-275-275

26/m/215/6'4"

205
245
275
315 fail
315 fail
295
295

thought there were 7 sets instead of 5

male/29yo/160lbs/5'6"

Had to sub front squats due to missing disk in cervical spine.

135,155,175,185,195,205(1 rep)

135-185-215-235-245-225-225
felt good - up to 265 next time

worked on OHS after 3x10 @95lbs - form was good, go to 115 next time

followed with interval spinning for 15 min

115, 125, 125, 125, 125 kg
battled a bit, had football preseason camp yesterday

23/m/5'8/170

Warm-up: 45x10, 135x6

205x3
205x3
225x3
245x3
255x3 (PR)

Good form all the way through...

as rx'd

weights in kilos working on perfect form after getting some tips from some bloke called Rippletoe.......

60-70-80-80-80

225
245
265
275
285

225
245
265
245
245

60kg
65
65
67.5
67.5
wanted to try again to fix form:
67.5
60

Could hardly fix form. prolly cause was tired. form is key. with awesome form i could squat a house. but on one or two of those 67.5's i could barely get it up.

26/m/5'11"/222

135 x 10 warmup
195 x 3
225 x 3
245 x 3
255 x 3
265 x 3

135 x 3
185 x 3
185 x 3
205 x 3
185 x 3
185 x 3
185 x 3

dropped back down to 185 to work on getting low enough.

3xcfwu (15reps)

as rx'd
225/235/245/255/260/265/270

just realized i misread the wod. 7 instead of 5.

M/40/6'2"/195

195x3
200x3
205x3
210x3
215x3

185X3
175X3
155X3
135X3
115X3

24/f/5'6"/144

115/125/135/145/155

3x195
3x205
3x215
3x215
2x220

40 minutes on the mountainbike

132
143
154
165
154

23/M/150

225 x 3 x 5

Me: 41yo/M/5'10"/189lbs

Warm up: I just finished Linda and I decided to make up this WOD.

WOD:

135 x 3
155 x 3
160 x 3
165 x 3
170 x 3

I was pretty smoked but I wanted to make up this WOD. I concentrated on very slow reps and holding it at the bottom for a few seconds on each rep. Kelly Moore mentioned that holding the squat at the bottom really helped her squats and I must agree.

Have Fun, Train Hard,

Billy

25 M 190 6'1"

185
195
205
215
225

First time in a while lifting heavy squats and didn't quite know how much weight to start with, prolly could have done more. Next time.

No rack so did front squats - 185,195,205,215,225(1,2)

3 rounds for practice
5 sq. sn. + 5 ohs at 85 lbs.
13 ring pullups
15 gh situps
7 hspu
15 gh b.e.
10 20 inch box jumps

175x3
180x3
185x3
185x3
190x3

t
85x3
105x3
115x3
135x2
135x1

33/M/180

225/245/265/285/305 as Rx'd

CFWUx3
5x135, 3x185 warmup
205-225-245-255-265
5x185 warmdown

Matt 5x5 45-45-55-55-60

32yom@195lbs
235
245
255
265
235

M/29/185/6'2

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

**********************************************
This time:
Still need to work on form so did extra sets and some OHS's
135X5
155x3
165X3
175X3
185X3
195X2
135X5
Overhead Squats:
45X10
55X10
65X10
Slowly but surely.

3/3/08 - 245,260,265,275,280

275, 275, 275, 295, 315

done after:

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

135x3
155x3
185x3
225x3
255x3

still working on better form.

185x3
195x3
205x3
215x3
225x3

Then just for fun...
235x1
240x1
245x1

155,175,185,195,205(pr)

135,155,175,185,205

slowly working my way back up...very slowly

27/6'8"/210

245-265-285-295-305

315
335
355
365
375

26 yom 6'2" 155#

Pre: CFWUx3
back squat 95#x6
back squat 135#x6

3-3-3-3-3

135-145-155-165-175
ATA full back squat

Post: 40# db one hand OHS x5 R/L x3
500m row @ 75% 2:05

225x3
245x3
265x3
265x3
275f

27/m/191

Lots of stretching

WOD: 135 x 7, 185 x 5, 225 x 3, 235 x 3, 240 x 3, 245 x 3, 250 x 3 (last one probably wasn't low enough)

(last time was only able to do 235 x 2 - big improvement)

Post: 2 sets of: 7 pullups/7 75# thrusters/7 burpees

CFWUx3
205-225-235-245-235 (235 was most last time)

m/28/175

195x3, 210x3, 220x3, 225x3, 230x2 (pb)

135,225,235,245,255x2

26/m/5'9"/165lbs
CFWU 3x10
154,171,176,180,185

bw 254.0
275,285,295,295,295
Waited too long between 4th and 5th sets and got cold. I ended up tweaking my back on the very last rep.

24/M/180/6'2"

3x Warmup Sets (light)
S1-285
S2-290
S3-295
S4-300
S5-305

30/M/197

225
255
265
275
280

43/m/165

240
260
270
270
280

tried deep squats all the way down, these are a bit different, have to be careful, I think you could injure yourself with these

25m/6'2/190 - Fort Collins CO

185x3
185x3
185x3
190x3
195x3

first time squatting in at least a year, wanted to lock in form and do it right from the start, but still challenged myself a bit at the end. last with 195 was a bit of a struggle

CFWU
back squats for OHS
situps to 10 degrees below horizontal
100# assist on pullups and dips

WOD

185
195
205
205
195

Could have gone heavier - can't wait to try this again!

M/35/140/5'-5"
@ Work barefoot
135X3
160X3
190X3
195X3
205X3 Increased sets 2 through 5 by 5# from last time

(done 3/4/08)
3x185,205,225,245,250
All reps below parallel. Probably only pushed it about 85-90%.

m/34/5'9/177

CFWU - 3
Burgener WU - 1

225, 245, 255, 275, 295.

Good job staying on heels on all sets. Even last set. Didn't get forward. Pretty good depth. Parallel or lower on all.

Jumped rope in between first two sets.

2 sets of jump rope after workout. Last one for 1 min.

Dedrick - 350, 350, 375, 405, 405.

cfwu + 3-3-3-3-3-3-3-3-3-3 weighted pullups

med/low bar back squat:

225-3-3-3-3-3

got up to 225 without using bad form, went past parallel

35/m/200/6'

3x225
3x245
3x265
3x275
3x285

Olivia:
105-115-125-135-135 (did 1 at 145, too heavy)

26/M/165

165, 175, 185, 195, 205f

No PR, but I did get 2 reps @ 205, last time I couldn't do any :-)

cfwu
115/135/165/185/185-full

back after traveling

195, 205, 215, 225, 235

great depth throughout but would have liked to do more weight.

forgot to post this one...

65 x 3
85 x 3
100 x 3
115 x 3
135 x 3
155 x 1
165 x 1
175 x 2 (PR by 20 lbs.)

5:00 jump rope
cfwu x 3 w 45# OHS
wod
back squats
115 x 5
135 x 4
155 x 3
165 x 3
170 x 2
170 x 2
115 x 12

Back Squat
3-3-3-3-3 reps
100/116/120/130/140kgs x 1 then fail

Finisher
Back Squat
1 x 20 @ 65kgs

135 wu (5)
185
205
225
235
245

WORKED ON FRONT SQUATS INSTEAD

135# ALL SETS

cfwux2

185*3,205*3,215*3,225*3,235*2.5(last rep not quite past parallel)

225# to 250# x 3
Not a good day, back sore. Eased up on this one.
Then did multiple sets of 135# x 5

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
Sets of 3:
285,285,295,305,305

45/m/212
Back tight from sumo deadlift upright rows yesterday, went light off dynoball
132x3
143x3
152x3
164x3
176x3
187x3
30 throws 20 lbs wallball throws in 80 sec, first time doing these tough stuff. If form off get a ballistic shock, if just right nice rebound off deep squat position. Back felt good afterworkout.

wod as rx'd but overhead squats
23-226

185-225-255-275-285-300(pr!) didnt have time to try another one, felt like i could have done a little more