This is odd... max effort two days in a row.

Something frightens me about this for tomorrow.

woo hoo!

Woo Hoo - Squat time!

woo hoo!

super. time to practice the exercise that brings down my CFT massively. hope he chicken legs can take it..........

Reminds me of my BFS days in high school.

What, no Michael today?

Good to see Gord and Laura sporting their OPT gear in the bottom photo. I think we now have more clients certified in CrossFit than we do trainers!

If there has been one thing that I question Crossfit about since starting it has been the seemingly lack of attention that I feel the legs get, but elizabeth answered that question. Two days of hobbiling around and now this. An old lesson, be careful for what you wish for?

deadlifts tomorrow?

does anybody know if these seminar videos are available in full length? (besides the journal videos) I will look at the seminar section of videos, but they don't seem to be titled as such

I have a hard time keeping my feet flat when I do squats - I always come up on my toes - any suggestions?

Bryan, do more squats, you'll get better eventually. Just keep rocking out the best form you can until it's perfect.

Also, work on flexibility in the hammies and calves.

Thanks for your help

Great Level 1 Cert at CrossFit San Diego this weekend.
Everyone who attended was committed to working on their form and put out maximum effort to turn up the virtuosity of their movements a notch.
It's always REALLY inspiring to meet fellow CrossFitters at these events - people from all over the country who are just plain stoked about reaching for their highest potential.
Thanks to the HQ 'staff' of Andy Stumpf, Dave Castro, Mike Ray, MD, and Brian MacKenzie for a worthwhile experience.

What happened to the jump rope certs? I don't see them listed anymore.

Ha, found this WOD in archives, too. Compare to November 9, 2006.

What a great weekend, met coach, Nicole, Speal and Eva T. and learned how much I have to learn! Awesome cert at Wasatch Crossfit in Kaysville, UT. Thanks to all who attended and made it a fun experience. I met some great people from as far away as England and Rapid City and we were put through the paces by the finest. Kudos.

Brian, #11 - The first GREAT thing you've done is realize that you are doing this and that it is incorrect form! Good job.
Now, face a wall - with your toes about 1 foot away from the wall. Squat, facing that wall, with your hands tracking down the wall over your head as you go. Reach for the sky with your arms and torso as you lower (don't drop your body) your body down by sending your butt back. Do this over and over, focusing on staying:
1. OFF your toes - should be able to wiggle your toes as you do the movement
2. ON your heels

Lastly, read "The Squat" in CFJ #2 (I think it's CFJ #2).
Practice, practice, practice.
Good luck!

#7 "What, no Michael today?"

ha ha, probably tuesday. happy squating tomorrow.

Courage is not the absence of fear, it is how you conduct yourself in the presence of it.

I had a GREAT time at the Level 1 cert this weekend at Wasatch Crossfit. Thanks Coach and staff for all your hard work to make it such a great experience for us! I am excited to start working with my clients this week and apply all the things that I have learned.

Thanks again!
Natalie (aka Ann Coulter) :)hehe

Crossfit Endurance is AWESOME. I have trained so hard for years. Mile after mile was spent just wasting calories. Now, I think I am learning to focus my effort and make the most of it. If anyone has any information which might be useful I am always ready to learn.

Thank you Coach, Nicole, and Crossfit inc for letting us host a cert. We learned a ton this weekend and certified 3 new trainers at our box. I especially enjoyed meeting the head trainers & John B's explanation of how the customer is always wrong.

Just wanted to say thanks to Coach, Nicole, Todd, Eva, John and all of the rest for a great seminar in UT (sorry I had to leave without thanking each personally). I was very impressed with the wealth of knowledge, experience and passion the the CrossFit crew brought to the cert. All were willing to help and freely give advice (luckily, I was only accosted once during snatch training by Eva T..."What don't you understand about keeping your chest up?!!!... awesome). I think what impressed me most was the team's willingness to help those that were clearly struggling with some things. It is easy as a teacher to spend time with the class "stars" and forget the others. This was not the case at all. I watched as every coach spent time to help those of us that needed correction. Thanks again. You were inspiring.

Adam:

Really, lack of attention the legs get?!

My legs are bigger and stronger now after 2 yrs of Crossfit than they ever were after 22 yrs of weightlifting. You need only look back at the last three day cycle to prove your thought about lack of leg attention wrong. Every workout involved the legs. I doubt it was just Elizabeth that made getting off the toilet uncomfortable :-)

Most people think Crossfit lacks leg attentiveness because they aren't doing heavy squats or leg presses once a week. Not you right?

Well I did ME BS today along with the Shoulder Presses. I guess I'll do DL's tomorrow.

BS 5-5-5-5-5

135/155/170/185(pb)/195x3

Good video...

Maybe we'll finally stop seeing all of the "What about Abs?" posts on the boards!

Adam,

Doing the workouts is the surest fix to your misapprehension.

#8- are you serious? my legs have gotten huge! are you subbing leg work for other stuff or what because legs are never neglected.

Also great to see that the Australian Cert in Sydney has sold out. Cant wait till October

figures 2 max efforts in a row in my half intensity week

Love it when Coach pipes in. All is good in the hood!

#11 Bryan
First and foremost buy Starting Strength and read it over and over. In the meantime, try lifting or "wiggling" your toes during the lift. If your toes aren't touching the ground, you can be assured your weight is on your heels.

Oh, and SWEET! Missed the last 2 days because of a sinus infection. Need to make up Michael and shoulder press. Could this all be done in the same session, or would that just be beyond stupid?

I had a GREAT time at the Level 1 Cert in San Diego. Huge thanks to Andy, Dave, Dr. Mike, Brian Mackenzie, and Jeff for all the info given, and their humor. To the Trainers who gave 110%...thanks for motivating us to give ours. And to Pat and Danni, the God and Goddess of the demos...GREAT JOB !! Loved meeting lots of other really cool people that are passionate about CrossFit. I think we all had a bit of "kokoro" (warrior) this weekend. Oh, and Andy, a special thanks for those med ball cleans !!!!!!!

Wow what a way to initiate crossfit to someone who's never done a crossfit workout! Thank you to all the trainers who were so supportive to help me get through it....especially Danni! The program definitely speaks for itself! I'm hooked and can't wait to get moving! Well maybe a good night sleep and then get moving!....p.s. I loved how we were able to "review" those med ball cleans this morning.....

Wow what a way to initiate crossfit to someone who's never done a crossfit workout! Thank you to all the trainers who were so supportive to help me get through it....especially Danni! The program definitely speaks for itself! I'm hooked and can't wait to get moving! Well maybe a good night sleep and then get moving!....p.s. I loved how we were able to "review" those med ball cleans this morning.....

Wow what a way to initiate crossfit to someone who's never done a crossfit workout! Thank you to all the trainers who were so supportive to help me get through it....especially Danni! The program definitely speaks for itself! I'm hooked and can't wait to get moving! Well maybe a good night sleep and then get moving!....p.s. I loved how we were able to "review" those med ball cleans this morning.....

It must be time for bed..I posted that twice

...or 3 times, you must be really really really tired!

33 m 194#

CFWU x 3

As rx: 225-230-235-230-225

Jumping squats, 45# bar: 21-15-9

24/m/6'2/230

Has anyone received the April CFJ? I have yet to...

The cert in Kaysville, UT was awesome. Damon has a pretty good set up going. Thank you Coach, Todd, Eva T.,Nicole,John, Chris for all of the excellent direction. I took way more away from this then I ever thought I would. I only wish it could have lasted more than two days.

I look forward to seeing you all again at future certs or just when I make it in your town to do a WOD sometime.

Chris & Damon I look foward to doing a WOD in the next couple weeks with you both. I need to recover a little from fran, the burbees, and medball cleans first. :)

"ARMY STRONG"

#40: Yeah got it like April 2nd or something...

27/F/160

135-185-205-225-245

BAGRAM, AFGHANISTAN

My first real crossfit experience. Luckilly enough it's something i'm good at, squats.

15x40kg warm up
#1: 75x5
#2: 75x5
#3: 75x5
#4: 75x5
$5: 75x5

Still not quite done, so did some benches and dips as well. Go me!

Hell yes, Crossfit cert down in Sydney all sold out!
Any chance of finding out which trainers are heading down under to teach us?

Squats:
1) 135# for 5
2) 185# for 5
3) 235# for 5
4) 285# for 5
5) 325# for 5
Get Some!!!

# 8 You can set your stance and concentrate on lifting your toes off the ground this will isolate your hamstrings and keep the weight on your heels!

My B, I meant #11

Nice RAMBO, but I'm gonna take a guess from looking at those numbers and conclude that your last three sets are really 225#, 275#, and 305#. Not to take away from your numbers, cause rounding 45 up to 50 only makes a difference after six plates or so.

I am going to guess you need to concentrate on you own work out!! And the 3 people that i worked out with at 5:45 this morning would happily back my #'s

we did Murph instead, because we have a guy who's moving away and we wanted to send him off right.

50:53 Rx.

Can someone point me to the last time Murph came up so I can see how that compares?

33/M/191

275 x 5
285 x 5
295 x 5
305 x 5
315 x 4

275 x 5
275 x 5

Ever worked out with people not as strong? It is a lot easier to stack another 25# on 185# which is 235# hmmmm then then 275# and5's which is 285#, then take off those 5's and add a 2 25# plates 325#!!!
Don't make me waste time and explain myself again, though it seems as if i am the one with time because i see No #'s for youself! Go use that energy

M/35y/78kg/183cm swede

alternated with SP from yesterday

SP(5x3):50/50/50/52,5/55kg
BS(5x5):90/95/97,5/100/102,5kg

#11 bryan

if you're wearing squishy heeled tennis shoes when you squat, that could be the problem. if so when you start to push up under load your feet seek stability and they can't find it in the heel so you go up on your toes. gotta wear something with a hard sole or just be bare foot on your squats. lifting shoes or indoor soccer shoes work well.

#11 Bryan

I place my feet just outside of shoulder width with my toes pointing at 10 and 2 (if 12 o'clock is straight ahead). I then focus on staying on my heels by slightly lifting my toes against the tops of my shoes.

I found that my initial problem was flexibility and I adjusted my stance and the weight to accommodate that problem. I gained more flexibility through massive amounts of air squats and can now pretty much go @$$ to ankles once I'm warmed up.

Go a bit lighter and get the form down. Once you have the flexibility, you'll get the poundage back up without going on your toes.

m/39/198

bs as rx'ed

235-245-255-265-275

Did a few more
5x285
5x295
5x300

Its gonna be tough at work today :)

squats - oh yea...

wu set 1) 45 lb bar
wu set 2) 135
wu set 3) 155

work set 1) 185
work set 2) 205
work set 3) 215
work set 4) 225
work set 5) 235

Probably should have started at 225 and 5 rep'd those for work set 1 and tried to increase from there.

Oh well, baby steps. Form felt good. I know because my lower back doesn't hurt. {wink}

m/37/5'11/208

Cheers! Have a great week everyone.

Christian
http://run50miles.org

This was the first time I did legitimate A2A squats at my max. I'm just sitting here, doing nothing and my cheeks are throbbing. I had next day soreness in the middle of my work out. I'm afraid to see tomorrow. WHOOOOOO!

225
245
265
275x3,265x2
260x3,240x2

Yesterday's WOD
95,105,115(1)-110(2),110(2),105
1 mile run

M.31.5'7.176
First real test after surgery. Took it easy
135,185,205,205,205
Could have went higher, but throttled back.

just got back from the physio, so that shoulder injury from 3 weeks ago was actually a torn upper bicep tendon...how fabulous, looks like nothing but michaels and 5k's and 400's and 800's and air squats and box jumps for me, so excited

good news was she thinks ill be ready to go when i get back to the states in a month and start working full shifts again

anyone had this injury before?

Good times today.

CFWU x 3

I had not done back squats in a while so started light.

BS
135# x 5
185# x 5
205# x 5
215# x 5
225# x 5

I watched the L pullup video this morning and after my WOD I felt pretty good so I thought I would try and practice those L pullups. Conclusion: I need a whole lot more practice on those bad boys!

#11 Bryan

Correction to my comment in #56. I point my toes more at 11 and 1. Whatever the angle, make sure your knees go over the top of your feet, not buckle to the inside.

195,225,235,245,255,265(f)

Squats: 185, 225 (bad form), 185, 185, 185

Love it, Love it, LOVE IT!!!!

No METCON tommorrow, no METCON tommorrow, no metcon tommorrow...

#45 Brett

Heard a nasty rumour Greg and Nicole are coming. It will be great to meet 2 of the best and be coached by them. Better get stuck in before October.......

How do you do these single workouts squats 5x5. Shoulder Press 3x5. How is that alone a workout

M/40/5'11"/180

135-155-165-175-185

F/37/5'6"/140

95-105-115-125-135

M 29/187/5'10"/nyc

CFWU x 1 (needed to get the squat rack because gym was crowded this morning)

1x10@135, 1x6@185 wu

205, 215, 225, 230, 225

finshed off with 2x8@135 and 1x10@45 to focus even more on getting as past parallel as I could, and to get a nice stretch in

can't wait for tomorrow... ...

Haven't done squats in years, stronger than I thought was though:

75,165,185,205,225

cken,
I don't have that issue but am on my 5th week of the same routine you're facing pending Doc's clearance on elbow tendonitis in both arms. You're quads and core are in for a treat.

Great Level I Cert. @ Wasatch Crossfit in Kaysville!
Thank you Coach, Nicole, Eva T., Todd, John, Chris for your expertise and humor - I had an awesome time!
Great folks, brutally fun!

29/m/6'2"/195

Squat x 5:

185, 205, 225, 245, 260

Shoulder press x 3:

115, 125, 135, 145, 150 x 1 + failure

Never done free weight squats before....
5x55
5x65
5x75
5x80
5x85
Possibly could have gone higher if I'd started higher.....I'll know where to start next time!

F/5'1"/115lbs/30

BS 5 x 5

135-185-205-225-245

35M/5'7''/160

5x135
5x185
5x205
1x205-Lost focus for some reason
5x185
5x185

I went from getting 205 5x to 1 and had to drop back down to 185#. I felt really good today and I'm happy with the weight. The last couple of weeks have made a difference. Thanks CrossFit!

M/6'/200lb/32

First time squatting for nearly 8 weeks after illness and becoming a father for the first time:

5 x 5 @ 75kg (165lb)

WHAT IS MURPH?

Nice to see you front and center at the San Diego Cert, Jason. Looks like you enjoyed it. Makes me worry about what we have in store back here in okc.

10x135, 185, 205, 225, 245
Fairly happy with it, but I could still use a lot of leg work over the coming weeks.
Made up yesterday's WOD, missed it because of a race:
135, 145, 1x165, 2x155, 5x135

#69 You put 100 percent into every set and you should be exhausted after...also days like this compliment other workout days and help you recover from more demanding metabolic workouts while improving your strength

m/34/180/71

135.185.205.225.245

Felt good. First time in a long time. Very stable, good depth.

It is what it is.

Murph - go to this page:
http://www.crossfit.com/cf-info/faq.html

Do a "ctrl+F" to search for Murph - it's a mean one.

bw 170

225x5
235x5
240x5x3

M/181/52
As rxd. 185, 195, 215, 235, 250(4)

CFWU
Burgener WU

5x:

75-95-115-135-155(PR)

My last rep was very wobbly. I was happy with the rest. Went below parallel, and weight on the heels. I faced away from the mirrors today, maybe that helped me focus.

Did some sit-ups, push-ups and stretches to warm down.

M/181/52
As rxd: 185, 195, 215, 235, 250(4)

Maybe I missed the point here...

245X5
245X5
245X5
245X5
245X5

Had enough left over for 275X2
Anyway you do it, it is fun to do the math and see how much you lifted in total, moving three to four tons is a good workout however you accomplish it in my book!

Just started CF yesterday, low reps is a good start for me. Had to use smith machine as nothing else was free.

187 x 5
187 x 5
231 x 5
297 x 5
363 x 5

Bring on tomorrow!

Not surprised about this workout. We talked for a while at the Ann Arbor Barbell Cert this weekend about how there should be more 5 x 5 back squat. Thanks Lauren!!

And, for those wondering about the Barbell Cert, it is one of the few things that I have purchased recently where I got MORE than what I paid for. Highly recommended to all, even if you think you know how to squat and deadlift.

Coach Rip is a funny, funny man. Best wishes to Mr. Kilgore tomorrow.

M/29/5'11"/184

140 X 5
160 X 5
180 X 5
200 X 5
220 X 5

27/M/182

Back Squats
5x5
225,245,265,275,285

32/F/5'10"/155#

185
187 (PR)
190
192.5
195 (final PR; 10# over my old 5-rep back squat PR)

Nice Job, Laura!

M/24/170

As Rx'd

185
205
215
220
225

Thanks, Mike! Pretty impressive numbers on you, too! :)

M/22/6'1"/185

275, 295, 305, 315, 325

Also made up yesterday's SP 5x3

135, 145, 155, 165, 185. Got bodyweight
these ME days should really help out my CFT, which needs a lot of help. DL's tomorrow? Please

Coach,

I'm out to sea on a US Navy Ship, so I plan to do this WOD on the smith machine. (We're in a 5-6ft rolling swell). Any recommendations on what I gain or lose by using the smith machine? Any suggestion from anyone else doing this out on a ship.

Thanks,
Joe

WU
.5 mi walk on treadmill
WOD
135/155/175/185/195
A to A

cfwu

225/275/315/335/355 - ran sprints and hills yesterday, hips pretty sore

22's

bp 2 x 22 reps - 235lbs
chin-up/pull ups 2 x 22 reps

sweeeet- another coach lecture clip! I can't get enough of those and it's been awhile since we've gotten one on the main page!

i think i am having sympathy pains for ken c and his bulged disc. mine started acting up after nancy last week, same spot/feeling as last time. augh. hopefully back squats wont hurt too badly.

Ask and you shall receive, Rip!

The Ann Arbor barbell cert was awesome this weekend! Learned a ton and really enjoyed the way it was taught. I not only learned what I was doing wrong but felt a lot better about my ability to coach others after this. I highly recommend this cert to anybody.

WOD
5 x 5 BS

135
185
205
225
245

m/32/164

cfwu x3

Back Squat 5x5

185
205
205
215
225

as rx'd. all good reps to below parallel.

31/m/190

Back Squat 5 x 5:
205
225
235
245 (PR for five)
245

then...

Dead Lift 5 x 5:
315
315
325
335
335

Hit DLs before heading to the woods today. I figured we're in a strength cycle in preparation for the next CFT.

155x5
160x3
155x4
155x4
155x2
135x5

Needed to end on a positive note, so dropped the weight drastically and went for 5 without much break after the last 155.
Pretty disappointed with my results. Definitely not a pr day.

back squat as rx'd

185
205
225
245
255

27/m/175

255
275
285
295
295

Back squat, warm up, and 225x5, 275x5 which I finished to a nice pinching sensation in my back. Then watched the movement on a video camera (another great benefit of the home gym, in that I can set up a camera) and saw how absolutely jacked up my back squat was and started over w 225 and a high bar position.

Gotta get some coaching on the low bar position before I'll go back there - the camera shows I'm doing it wrong but I don't know what to correct to make it right.

Finished up with sets of 225, squating to a box which I could verify via the Sony was parallel or better.

One thing about this programming is that when squats are on the menu, I can't wait to get started.

Paul

23m/66"/190

155
185
205
225
235x3

Its only obvious that tomorrow will involve pull ups. Weighted pull ups 5x5?

36/m/230
CFWU
Back Squat
135 x5
225 x5
275 x5
295 x5
300 x5

Legs are dead.

135,185,225,275,225

23m 180

BS: 45x10, 135x6,
(x5):185,195,195,195,200(4+f)

Okay - I'm new to this. Yesterday was good - a little tender today, so I'll have to go a little heavier next time. Today was better for squats:

2 rounds of the "official" crossfit workout and ran a 1.25 miles on the treadmill (trying to get my running up)

then:

135 x 5
185 x 5
225 x 5
275 x 5
295 x 5

Felt I could go another set, but that 295 was tough, and don't want to push it too far.

29/m/165

missed yesterday so I had to double up today.

Shoulder press
3-115
3-125
3-130
3-135
3-145 (f)

Squat
5-185
5-205
5-225
5-255
5-275

still felt strong at the end of squat. I should have gone heavier.

M/28/210/6`6

60kg
80kg
70kg
70kg
80kg

Technique poor, this is the best I can do without technique going too far off mark.

Wonder what´s in store for tomorrow.

Petter

25/m/185/5'9"

205-215-225-230-240

viva la revolution!

M/181/52
As rxd: 185, 195, 215, 235, 250(4)

205
215
225
235
245 (5 rep PR!)

I should have started a little heavier but 245 was definately my limit!

I had a great time at the level I cert in Utah. The instruction couldn't have been better and Coach was very willing to answer everyone's questions.

I really liked the break-out sessions and attention to detail that the instructors had with our form. On the second day we had fifteen minute classes on various techniques and even though it was short, it helped me out a ton.

Thanks to all the instructors. They had a real down to earth approach to teaching. I would definitely recommend a cert to anyone, even if they do not want to train people.

i guess i should mention that we did murph with unbroken sets (100 pullups completed before starting 200 pushups completed before 300 squats... obviously those components were broken)

that's a local policy we have for that one that probably adds 10-15 mins.

Haven't done back squats for long time! Just got over last Mondays workout- my first CrossFit workout: 10 rounds of: hang squat cleans (45# DBs) + 10 pushups.
M/31/195
C2 rower 10min. wu, 135x10
225x5
295x5
295x5:almost got stuck on last rep
255x5
255x5

feeling much better...
Saturday (still recovering)

10-9-8-7-6-5-4-3-2-1
SDLHP, 40# DB
Squat clean, 80#
PP, 80#
PJ, 80#
Time= 35:37

Sunday-
"Nicole"
5 rounds for time
400 m run
85# OHS, x15

Time= 19:06

Erin

M/30/178

95x5
165x5
205x5
225x5
275x5* (didn't break parallel the last 3).

too ambitious on the last set.

crossfit newport beach rizocks!

#125
10 hang squat cleans+ 10 pu

this one might have to wait a couple days ... I'm off to write my last exam of undergrad (*knock on wood...? *) and am then proceeding out to the bars :D

WOD: Write one exam for time (max time of 3 hours), Abuse Liver

185-195-225-255-265

Back Squat 5x5

185x5
225x5
275x5
315x5
365x5

As Rx'd
135, 155, 175, 195, 215

First squats in about 12 years.

Also did yesterday's WOD today...
85, 95, 105, 115, 120

First time for presses, so finding my triple. 120 about right.

Started Crossfit last Thurs with Cindy. 11 rounds. Next step is learn the kip!

Friday 4 rounds of 500m row, 20 burpees. 17:57

Saturday 2 mile run and handstand skill work.

Cheers
Scott
37/m/197

I am unbelievably humbled to get out of class and find that my post last night received a response from first Freddy C a legend I highly admire and then COACH who is well f!@#ing COACH. To re-state I was Unbelievably humbled.

I guess I was in speculation of crossfit's attention to legs because my previous training had me spending an hour concentrating on just legs twice a week. I would do five sets of heavy back squats (albeit heavy with short ROM, I let ego get in the way of doing actual work) followed by a 3 set circuit of leg press, leg extension, leg curl, seated calf raise, and standing calf raise. From this workout I had very pretty legs that I thought were functional until I took a trip to Crossfit Boston and was shown what squatting actually entailed. Mainly I received a big lesson in full ROM and then an even bigger lesson in mid-line stability.

My point is that some 3-day splits in crossfit there are WODs where we don't squat or use the legs specifically and after my relatively long history of obsessively spending at least two hours a week working on legs directly, I have become skeptical if not then neurotic about infrequent lapses of time where the legs are not used. But as I have been told, shown, and experienced the wods have built up my legs more than I have ever thought. I guess I will just be perpetually in fear that my legs are getting weaker when the WODs do not specifically give constant attention to the legs. That is all, now if you excuse me I need to go fetch my cane so I ca hobble back to class.

-Adam

CFWU- 10 pu's @30
45,55,60,65,70
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

3 rounds of CFWU+5 Jumping MUs

155-155-155-160-160

23/m/220/6'2"

135/185/205/225/245

get the whole ROM down, pretty pumpoed, last time i tried sumthin like this it was 225 at a half squat for maybe 3 reps if i was lucky

Personally, I am taking a couple days off from CrossFit. I was exhausted Friday and felt worse after "Michael", still felt tired Saturday, and just decided to take it easy a little. (Then I ended up cutting two trees in the yard on Sunday and dragging their branches 300 yards to the curb, using only a rope!). Who knows why--lack of sleep, the sinus infection, old age coming early--But when the body speaks, I try to listen. I have only ever taken two days off from WODs (not counting rest days) in the past six or seven months, so I don't think it'll kill me to take another few off. Rest is a good thing.

In a couple days I'll do the backsquats. Now that I've read all about those in Starting Strength, I think I will be better at it.

Adam:

A paraphrase from Coach Rippetoe at the Ann Arbor Barbell Cert this weekend, in the context of light-hearted mockery of people who use body-part splits:

The squat is not a leg exercise. It is the single exercise that works the most amount of muscle. People who DO legs are ridiculous. You DO drugs, not legs. Just say no to leg day.

That was an odd one for me. I can do more weight for sure, but at 5 reps I couldn't get past 155 (my BW is 165). Not sure if it was a mental issue, or maybe my legs are just too tired. I warmed up, so don't think it was that.

Anyhow

5 x 135
5 x 155
5 x 115
5 x 115
5 x 115

I ended up just doing the last 3 sets working on form, because I found that when I went to 155 (I can BS over my bodyweight...at least I use to be able to...) I was leaning way forward and starting to bend at the waist...

Level 1 Cert in San Diego was terrific. Loved having my technique broken down to tweak it to rebuild it better, stronger, faster. Thanks to Dave, Dr. Mike, Andy, Brian and Melissa, CJ and Pat. Great meeting you all, hope to see you soon when I visit out west again.

185-205-215-225-225

#124, John Hines - I think that the whole point of Murph is to do just that 100 pull ups, followed by 200 push ups, etc. That is possibly the hardest workout, except for maybe Badger and Joshie, and Eva is pretty brutal also. 2 pood kb swings for a 160# guy is rough.

That last mile run on Murph, after the 300 squats... brutal.

34/M/77kg

1-5: 110kg

Dear Crossfit,

How do I know that Crossfit is working?

Because when I look at a workout like Badger that has 30 pull-ups per round and I think to myself... "Good, recovery time." That's how I know it's working. I'm a 34 yo Lieutenant Commander in the Navy, and I used to be a Navy Diver. And now I think that I may be in the best shape overall shape of my life.

Joe Casale

#141. Joe C - Actually, it's stated in the description of Murph that you can partition the pull-ups, push-ups and squats any way you want.

#73 John, glad to know someone else is in a similar position. Have you figured out any order to do some of the WODs that we're able and still stay relatively 'fresh' for the three days in?

this totally sucks but atleast im making cardio progress, set my 5k goal for the end of the year and the other day i was 50s off... gives me at least a little motivation!

30/M/140

5x5 Back Squats
135-155-165-175-185

45/M/6'/180

5-135
5-160
5-185
5-205
5-225

ALL SQUATS WERE TO A 12 INCH BOX. 30 MIN AFTER WOD I DID 2 SETS OF 95 POUND OVERHEAD SQUATS AT 25 REPS PER SET UNBROKEN. PRACTICE PRACTICE PRACTICE!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

225, 235, 245, 255, 265

...got an unsolicited compliment from a random guy in the gym: "those are some really nice squats!" So, working on form has paid off (but still a work in progress)

185-195-205-215-215

M 33/149/5'7"

135-185-185-205-205

185/225/245/265/275/285F
as rxed

35 M 165#

5X5 Back Squat

185-200-210-225-235

Back Squat 5-5-5-5-5 reps

40, 50, 60, 65, 70

Next time go a little higher in weight.

32/m/210/6'5"

225x5
245x5
265x5
275x5
275x5

#145 cken
I started off doing all the ones from the past year that avoided upper body work. That got repetetive after about 3 weeks. I went back in the archives to the very beginning and screened every workout till I came up with enough to provide some variety. "fresh is definitely a relative term here because you're essentially taxing the same muscle groups repeatedly.....thats where the archives come in handy. Good luck.

23/m/195lb
Full ROM, barefoot
225,245,255,255,255

Switched the workout up a bit to work on aerobic capacity.

5 squats @ 225
superset with...
400m run

18:10
*Was tryin to shoot for 18 flat, ankles gave out.

On vacation in Florida so had to make up my own.

For Time:
100 double unders
50 push ups
100 double unders
25 push ups
18:20

44/m/155

WU
3x 10 OHS 45#
3x 15 strict abmat sit ups
3x 3 muscle ups (yah! thanks Todd!)

WOD back squat 5,5,5,5,5
135
165
185
205
215

M/26/170

205, 215, 225, 235, 240

After 4 days of dust storms in Iraq, mail finally arrived and got Coach Rip's "Starting Strength" book. Read the squat chapter immediately and felt the best I ever have doing squats. Highly recommend it to everyone. Thanks Coach Rip!

33yom/167/6'0"

135,155,175,175,175

150
150
150
150
150

After looking at some of the other weights for the ladies, I felt wimpy until I realized they did not get all 5 reps. The first and second set were the only ones I was not shaking on by the time I got to the fourth rep. It was definitely an all out effort across the board for me!

135-185-185-185-185

Well thank you Bret for giving me yet another insult from another crossfit legend.
Wow I'm not sure what is a bigger accomplishment in the past week, getting my first muscle up or managing to piss off and be corrected directly by a Freddy C, COACH, and then indirectly by Coach Rippetoe.

I have a feeling that in the future somewhere in crossfit land when either COACH or Freddy C or Coach Rippetoe is speaking during a seminar they're are going to say, "Now some idiot on the main page once questioned whether crossfit uses the legs enough...." Then some poor bastard is going to be picked out and crushed in some demonstration. Oh how I love this community....

BS 5-5-5-5-5

BS 235-245-250-245-245

10 min on the elliptical
10x135 back squad warm-up
5x5 back squat on the smith machine, sets were:
215
265
275
285
285
I got a little scared with 285 and the ship rocking, so I didn't try to do anymore.
5x5 L-pulls
10 min cool down on elliptical.

M/24/195

Baghdad EOD

As rx'd

205, 225, 235, 245, 255

Could have done more weight but was working with #160 AQ. We were working hard on our form. Feels really good with the correct form. Thanks Coach Rip!!!!

24/m/163

Back Squat as rx'ed:
205x5
225x5
245x5
260x5
265x5

29/m/5'9/192

200x5
220x5
240x5
260x5
280x5

M/38yoa/158lbs.
WOD: as rx'd
225/255/275/305(3)/305(3)

Julius - I read that too, so the first time I did Murph I did sets of 5 pull, 10 push, and 15 squat. My buddies said that was cheating and now we do 100, 200, 300 straight.

Someone, What's the right way?

Joe

1 mile @ :08

800m x3= :03, :02::53, :02::44
SP 45x5
BS 135x5

WOD's

SP: 3-3-3-3-3
135-145-155-165(1SP, 2PP)-155

BS: 5-5-5-5-5
185-205-225-245-265

A day behind so I combined the last 2 WOD's. Alternated SP's/BS's. Went light on BS, Hamie was tight after the 800's. Felt good though after.

Get some, Go again!

1 mile @ :08

800m x3= :03, :02::53, :02::44
SP 45x5
BS 135x5

WOD's

SP: 3-3-3-3-3
135-145-155-165(1SP, 2PP)-155

BS: 5-5-5-5-5
185-205-225-245-265

A day behind so I combined the last 2 WOD's. Alternated SP's/BS's. Went light on BS, Hamie was tight after the 800's. Felt good though after.

Get some, Go again!

I think I've figured out my form, FINALLY! My back squat is so weak compared to my deadlift and if I can get a handle on it, my CFT will skyrocket.

135, 155, 170, 185, 190

m/21/205
145,165,185,195,205

28/m/189

175-185-185-185-185

#171 Joe and Julius
FAQ, under named WODs states to partition the pull up, push ups, and squats as needed. Finish with the second mile run.
Basically break them up how you need. A 20 round "cindy" works nice. An even better way to "cheat", do twenty squats per round. Then your last five are squat free and the run is a little easier. That's for us non-runners out there.

CFWU

135
185
205
225
225

29/m/167

Full squats(5-5-5-5-5)

185-205-235-275-285(3 reps/fail)-235

25 pistols each leg

where are you stewyd?

This is my first post, but I have been a dedicated Crossfitter for 10 months now. I tried a muscle-up on rings for the first time yesterday and got one! I then moved on to get 3 consecutively. I just wanted to give a huge thank you to Coach and to my fellow CrossFitters for all their helpful advice.

35/M/194#/5'7"

As Rx'd...
225,275,295,315,325

Practiced sitting-in-the-hole with 225 lbs. Got some strange looks at Globo Gym; totally worth it!

176,186,191,196,201x4
Pre snatch work
Post GHD raises & pull ups

CFWU
185-205-210(f)-185-195

M/27/190

back squat:
225
225
225
225
225

Bob in NoVa
Thanks for the "PT without equipment" the other day. That's exactly what I was looking for. I figured burpies could always be a big part of any hotel room workout, but I wanted to see what else people could come up with. (I'm not a big fan of burpies for obvious reasons ;-) I'll do 'em, but ouch. One of the other things that I came up with is TGU's with my laptop bag stuffed with all the extra magazines I can find in the room. There are also chair dips, as you usually have a chair with arm rests. Thanks again.

rx'd
135
145
145
145
155
hip flexors still sore from tons of KTE's on Fri
will go for heavier next time

Can i add anything else to this workout, it seems so short, i feel like i need to do more.

Can anyone tell me what the weight for men is on kettlebell swings? I'm sure I have seen it somewhere but can't put my hand on it right now. Also, can I just sub a dumbell of the same weight if I don't have a kettlebell, or do I need to scale it up?

Thanks

10 minutes on bike, CFWU x 3 with added jump rope

185, 205, 225, 250, 275

I think I could have gone a little heavier but was getting close to the 5 rep max.

Can anyone e-mail me and give me some pointers on MU's? I finally got some rings and can do 15 ring dips and can get 20 kipping pull-ups but can't get the transition on the MU.

25/F/132/5'8

95,115,135,135,135 (135 was my last 1 rep max)

I feel I could've went to maybe 145, but my spotter(my husband) is out of town so I felt a little uneasy without him there. I'll go for it next time though.

31/M/6'0/195

Practice: Ring L-Sits

Train: Back Squat 5-5-5-5-5
225-245-225-245-275

Tried to jump weight too quickly early on and went back down to focus on form. Felt good after fourth set so went for broke and nailed it. Form could have been a wee better on reps four and five of last set, but grunted through it. 245 was my 1 rep max on 27 Jan 08.

20yo/175lbs/6'2"
As Rx'd...
140,170,190,200,140

could do more, but my back was hurting

Wasn't sure about how much weight to go up, but I have to say since starting CF my backsquat improved greatly!! Here are the #'s.

135
185
225
245
265
Can someone explain to me what the transition is supposed to be?
I get a little confused about this sometimes...
By the way, i never thought i would be able to squat more than 225, ever. Thanks Coach, and the rest of the CF community!

Hey everyone. I'm looking for Cross Fitter's in Queens, NY to workout with. If you know of anyone in and around Queens (Astoria), NY please pass along my information:

Paul
pushpf@gmail.com

Thanks.

23/m/175

85-105-135-155-165

all to parallel, felt good.

I have the option of working out twice in one day with the workouts spaced 6 hours apart.

My question is if that is enough rest time to do 2 CrossFit workouts if I also get 8 hours sleep a night?

26/m/200
185,195,205,215,225
Could've done more, should've done more

26/m/200

185
195
205
215
225

Could've done more, should've done more

warm up: squat 45#x5x2, 65x5, 85x5
WOD: 105 / 125 / 145 / 165 / 185
Keeping it light and form right; just recovered from injuring my knee with bad squat form

Adam,
You havn't been insulted, you have been corrected. Coach Rip talks about the importance of using "cues" in training. How you say something is very important for two reasons: 1. getting the point across, 2. Remembering the point. Don't stop asking questions or making comments but don't feel insulted either. If you can't be corrected, you aren't coachable.

HEY LADIES, WHERE ARE YOU! I know we've got a TON of crossfitting ladies out there...post away! Seeing the loads and times can really help motivate and inspire your fellow crossfitters not to mention yourself! Don't be shy if your numbers aren't where you want them to be, stay consistent and you'll be breaking your PRs before you know it!

Awesome loads Laura! (wish I had've seen your post before I lifted :) Training alone just isn't the same as training with fellow CFrs)

Row 1500 m
CFWU x 2 (I got my first 15 consecutive unassisted dips today! I was so excited I added in extra sets of dips :) 15, 10, 8, 8, 5) Muscle ups here I come!!

I started too light, but here are my loads:
95, 115, 135, 145, 165

M/29/184

135/185/195/205/215

35/M/6'1/210#

Slowly worked up to my 5RM and took it from there:

198
209
215
215
209

Back Squat 5-5-5-5-5 reps

185-185-185-190-195

m/29/182#

5x275
5x265
5x265
5x265
5x245 -form was starting to go

24/m/200/5'11

225
225
315
315
225

37/m/165

pc&j: 85%x6x1 125#
fs: 85%x6x1 125#

back squats: 115#-120-125-130-135

36M/5'11/200

5x

Warmup clean bar, 90, 100, 105, 105, 105

Still on the road, will be home tomorrow to access a gym once again.

51/M/150

Last week I started Pavel's "kindler, gentler" Smolov, as a supplement to the WOD's, so today I subbed Smolov day 2 for today's WOD, since they were so similar.

5 rds, 7 reps @75% of 1 rep max (235lbs): 175lbs.

08.04.21
Back Squats
135
185
205
225
250 x 1
245 x 1
225 x 3

26 yom 6'2" 155#

Pre: CFWUx3
BS 95#x10

WOD as rx'd ATA BS:
135-145-155-165-175

Post:
1 hand db OHS (20# 10L/10R, 30# 7L/7R, 40# 5L/5R, 50# 5L/5R)
500m row @ 70% 2:18 at damper 5

23/m/187

Decided to do Crossfit Total today instead.

Squat - 305 (Knees buckle)
Press - 145 (Ugly but it got up)
DL - 335 (Butt came up)

Total = 785

m/34/216/5'11

Had to do yesterday's and today's. Got lazy on Sunday. What a beautiful day it was tho!

As rx'd
SP: 95-115-135-135-145
BS: 145-155-185-205-225

M / 56 yrs / 175 lbs / 5' 9.5"
1 month into CrossFit

Terrible day for allergies in NY. I could barely breath, but still dragged myself to the gym not expecting much success.

I hadn't done this series before so not knowing where to start, I dialed down from my 1 rep max squat (195 lbs) that I did a couple of weeks back for the CFT.

5 x 135
5 x 135
5 x 155
5 x 165
5 x 285

I paid a lot of attention to my form, but probably didn't go below parallel - not certain if this followed from the hip surgery I had a bit over a year ago and its lingering lack of flexibility or my old muscles just saying they wouldn't let me go there quite yet.

Curiously, another guy at the gym came up to me and told me my squats looked good. Not a CrossFit gym so I took this with a grain of salt.

Anyway, I felt like I could do more. So I kept going and did another:

5 x 205
5 x 215
3 x 225 beating my previous 1 rep max by 35 lbs!

That did the trick. Hard time walking up the stairs out of the gym ;-)

40/M/170

CFWUx3

115x5
135x5
125x5x3

OK, I have a question about the 'abs' thing. I was priviledged to work out in a class with Hollis at CF Santa Cruz over the holidays, and he also said, in response to 'what do you do about abs,' his response was 'NOTHING. We do midline stabilization, OHS, etc.'

But we do do abs. The 'official' warmup includes 30-45 GHD situps and 30-45 back extensions. That seems like a daily dose of abs to me. 'Michael' includes 150 situps and back extensions. And many other wods include some form of 'ab' work. I know I'm missing something here, but it seems like we're doing 'abs' all the time. Somebody clue me in here.

29/m/182

225,245,255,265,275,285,295

Whoops.. did 7 sets

momo - So I can go back to "cindy" in the middle of Murph. I like the idea of 20 squats for the first 15 rounds.

Joe

Back Squats
5x5

275#,285#,290#,295#,295#PR

good depth for all
never got back to the computer yesterday, so

Press
5x3

145#,155#,160#PR,165#(2)f,160#(2)f

48/M/160
135,155,175,195,200

Correction, in post 214 I meant the last of my 1st 5 sets to read:

5 x 185 not 5 x 285

I guess I'm dreaming about that 285! But you know it doesn't look that far away.

41/m/240#

205,205,215,225,230

The 230 is below an old PR of mine but more than I have been squatting since I started again a few months ago. I was also drop-dead sick for the past two days, so I'm reasonably happy with today's performance. My form quaked a bit on the last few reps in sets 4 & 5.

185
205
215
225
225

Felt alright today...

CFWU x3

175
185
165 (185 felt very awkard)
175
195

225/225/245/265/275

Crossfit Convention At My Gym Today!

At the gym today there were actually 5 other crossfitters there! Yahoo, it was like a fitness geek convention. Now I know how Star Trek geeks feel but instead of cheering when someone recites the klingon creed or the Romulan battle cry, we were cheering each other for muscle ups and Pull Ups. Everyone was encouraging one another and giving advice on their particular strength, it was great! Both Nick and another crossfitter both got there first bar muscle up today. Nick actually got his first ring muscle up about a month ago but he had never done it on a bar before and the other guy never got a muscle up until today, I wish I could remember his name. Anyway, it was cool...

Me 41yo/M/5'10"/180lbs

Warm Up: Greg's Circulars ; CFWU with GHD Sit Ups and 45lb back extensions ; HSPU 3 set of 5 ; 10 Bar Muscle Ups 5 over each side.

WOD: Back Squats

165 x 5
185 x 5
205 x 5
185 x 5
185 x 5

Cool Down: Kipping Pull Up practice

Today is the first day the I was able to do 10 Muscle Ups. I did them alternating which elbow I put over the bar first. I think that by next week I will be able to do 15 Muscle Ups for the CFWU which would eliminate the pull ups and dips from the warm up for me. My goal is to be able to do a strict muscle up on the bar and then move to the rings.

My back squat is still pretty weak. I did not go deep enough on the 205lb set so I went back down to 185lb in order to get to the horizontal plane. The first two sets were A to A.

Nick, another crossfitter, was there and he gave me some tips on his kip which is much more efficient than mine. Thanks Nick, it is alway fun to do the WOD with another crossfitter.

Also, my beautiful wife Lysa got ten good pull ups as singles today. She has just a little jump off of the bottom and she is going way over the top getting the bar to a few inches below her shoulders on each rep. Congratulations my love!

I Just Love Crossfit

I feel warm and fuzzy all over :>)

Have Fun, Train Hard,

Billy

29/m/182

225,245,255,265,275,285,295

Whoops.. did 7 sets

265x5 (5 times) as rx'd can't wait for tomorrow.

165
165
175
175
180

Anthony, #187:
If you do this workout and feel like it was light, you're not doing it right. You should be toast when you're done. So how do you make it that hard? First, get in a good warmup before you start the workout, like the CFWU. Then do some squats starting at low weights/high reps; increase the load and decrease the reps gradually until you do one rep at 90% of your 3-rep max. At that point you should be warmed up.

Then put your 3 rep max on the bar and go for it. Your 3 rep max is the amount of weight you can do in 3 reps, but if you try a 4th rep you won't quite make it. You should barely be able to complete the last round. You may fail at some of the reps and have to bail out. You may even get so exhausted you have to step down in weight in the last round or two. Anything less and you have too little weight on that bar.

All this is assuming you have the technical competency to do squats at high loads. If you don't, I would advise working on that until you have decent techniqe, with lower loads, before you attempt this WOD.

Hope that helps.

Steve

CFWU x3 then 115-135-155-185-225 prob could've gone heavier but how many times do I really want to re-learn not to come back from injury too quickly? Anyway that's my excuse and I'm sticking to it...

Joe C. #100 - on ship just get it any way you can. I've found that the more ghetto the "gym," the more I tend to enjoy the work-out. Great opportunity to input a little creativity, and there's usually ample sources of frustration which need to be worked out, too. Really, just find a rowing machine and get medieval...

195, 205, 205, 205, 215, good form.

I don't even have words to describe how awesome the Level I Cert at Wasatch Crossfit was this weekend. Listening to Coach tell stories about how he discovered Fran and spending time with his amazing trainers were the highlights of the weekend for me. Thanks to Coach, Todd, Eva T, Nicole, John, Lisa, and Speal for making the experience everything I hoped for and more!

P.S. I think I am more sore from holding the PVC pipe in so many positions than Fran, the medicine ball cleans, and burpees combined :) Love it!

#166 Joe C

"I got a little scared with 285 and the ship rocking"

Yeah, I would say so!! Gives a new meaning to core strength and balance. Sounds like a new WOD to rival "uneven grace" :-)

#187: Sorry, I meant 5-rep max (in this case). You get the point.

29/f/5'9/135

no squat rack=no fun on the back squats. I can squat a lot more(well, at least a little more) than I can get on my back without a rack

5-5-5-5-5

42-52-57-68-73

46 / 175

done on a Smith machine

160-180-200(4)-180-190

M/200/ 6'0
1. 315
2. 365
3. 345
4. 335
5. 335

#232 StaceyLSC: Congrats on your Level 1 cert. Those PVC drills are no joke are they!? They get me every time :) They look so much easier than they are.

F/149/ 5'9"

1. 135
2. 145
3. 145
4. 135
5. 125

255# x 5 max

45kg, 50kg, 55kg, 60kg, 65kg

Finished it off with 100 box jumps.

Ran “fairplay” quarters, starting one every 2 min. (the faster you go, the more rest you get, so it’s “fair”), at 10.7+ on the treadmill (about 80 secs per,+-). Did one set of 8, rested to bpm 120-, then did two more. Very encouraging, although that must be inherently easier than doing the same workout on the track.

Then FS 135(5), 135(5), 155(5), BS 155(5) 185(5). SP 95(3), 4X105(3). PR weight for SP. Used to do much more on the BS, sigh. It will come again. Prefer FS.

after warmup

185lb
195lb
205lb
215lb
225X3 (back was feelin it)

I'm still recovering from a herniated disc.

As rx'd:

225
245
265
275
285

Didn't quite go as deep as I should have in some of those. Still feel it a lot in my legs right now though. Finished with some dumbbell snatches and handstand pushups for fun.

M/44/5'10''/200

Did Yesterday's WOD and Todays:

SP: 95, 105, 115, 135 (failed after second), 115

SQ: 135, 185, 205, back started acting up, dropped down to 135 going for depth and form.

I know Murph is written that you can partition the sets, but I think that's strange. If it's going to be a hero workout it seems like they should maintain the perceived level of insurmountability that comes with having monster sets.

In our gym, in order to say Rx you have to do 100, then 200, then 300 -- I'm sure it varies by gyms, but doing it this way really burns in a good way.

#141 Joe -- I think Eva was still harder, but Murph was definitely serious business. Next time I'll do it with the weighted vest... although that'll probably be summer in Florida, and that just ain't good.

135
165
185
195
195
trying to get better form on these. Have tough time with balance

m/35/170

225,255,275,305x3,305x1+275x8

42yom / 148

Did "Connor" from the Navy Seals Site

Max Rounds in 20 Minutes with 65lbs of:

5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

12 complete plus Deadlifts and Power Cleans

Nice Work-out but should have gotten at least 15 rounds. Too much time between rounds.

Post - Jump Rope

Great Cert at Wasatch CrossFit. I feel like I learned twice as much as I did the first time. I know time is limited at the Certs and you can only teach so much, but I really liked having that little instruction on the rowers and snatches. David Chase

Billy,

It was nice to see you again at the gym. Seeing you and Nick get some muscle ups in really lit a fire under my ass to get on the bar and give it good effort. The muscle up for me , I think was a lot of form issue. Seeing it done right in front of me gave me a real good idea of how to do it. Before doing yesterday's WOD (I'm a day behind) I tried the bar muscle up and It was a no go. But afterward I gave it another try and got it! I was so fired up I got 9 more. It felt amazing. I'll be at the gym all week doing PFA's for my command. I'll see you there.

Pain is temporary...

Alan

185,175,175,185,190 (failed final rep)

135
155
185
225
225
Prob could have gone heavier, but was alone and got kinda sketched out.

m/23/145

185, 225, 225, 245(pb), 275(pb again)

Felt strong today.

25/f/5'2/129#

breakfast: run 45 minutes = 6.07 miles

cfwux2, warm-up back squats 10x45#, 7x135#

WOD: back squats 5-5-5-5-5
165-175-185-195-205(pr)

185lbs 27yo male

135
185
225
225
235

27/m/5'10"/149

135, 135, 145, 155, 160, bonus 135

Deep but in front of a mirror. Need to be less distracted by those.

Yo Adam!

Sorry you misinterpreted anything I said as being pissed off. Never! I was just bringing up a point brother. I did think it funny that you called me a legend. That made me crack up. There are a ton of people on this board who are better athletes than I am and definitely more knowledgeable.

And by the way, they don't let me talk at certs just yet. I still have much to learn! :-)

Spending the last day of my wife's vacation with her so I will be squatting later tonight or tomorrow morning.

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Back squat warm up: 45lbs x 5-5 95lbs x 5 135lbs x 3 185lbs x 2

Back Squat 5-5-5-5-5
205lbs x 5
210lbs x 5
215lbs x 5
220lbs x 5
225lbs x 5
4 minutes rest per set. Foam roll after.

185,225,275,225,225

Thanks for the geek out Billy, Lysa, John, and Alan (sorry for any misspellings).

225# all sets

m/6/200
specific wu

9 sets of 5 reps BS with 255 lbs
2 minute recovery between sets

squats done butt/hamstrings to stool behind me, height calibrated for full squat depth...
total 45 reps with maximum acceleration out of the bottom all the way to bar bounce off shoulders at top

22/m 218

Workout Results:
225 x 5
245 x 5
265 x 5
265 x 5
265 x 5

cfwu x 1
row 500m

did BS yesterday with the shoulder presses.

today: Deadlift Matrix
25x135#
20x155
15x175
10x195
5x215
10x195
15x175
20x155
25x135

time: 24:48 last time 39:00

M/46/185/6'1"

135

185
225
245
275
285

Feeling stronger!

47/M/215

225-225-225-225-225

24/M/158/6'1

185-205-225-235(4)-205

working a better ROM

195
205
210
215
225

Not to bad, what is the percentage of one rep max a set of five should be?

New to Crossfit...former college and arena league footballer.....now training mma...love the wod's

as rx'd
185,225,275,315,335 (lbs)

6',245lbs,28 yrs

28/m/6'/220

Grrr... I haven't been able to squat for real since my gym closed last fall. I probably would have overdone it anyway. Good day for a run anyway. Navy OCS app goes in the mail tomorrow morning and I am still too slow on the run.

My first day of Crossfit, I have been reading the sight and philosophy, and couldn't be more excited. I have a background in wieghtlifting and other sports, but have really been looking for something like this, as I need to trim down (about 60 lbs!) and would like to be more overall fit, and regaining some athleticism from my youth would be nice, too.

I combined the two days, since I was a day behind, also incorporated a lot of stretching.

shoulder press: 95-135-135-155-165

back squats: 225-275-305-355-405

First squats in 4 years!! I'm sure I'll pay tommmorrow!

35/m/180lbs/71"

My own warm-up (20 reps of various calisthenics, strung together)

Back Squats (5 Reps)
175-185-195-200-200

I could start at 200 lbs. next time I perform this workout.

23/m/71"/155

135x10
175,185,195,205,215
did leg extensions and leg curls after then went for a swim

400M Run
CFWUx3 + pushups +KB swings -OHS

WOD 135, 225, 275, 315, 335

25 BoxJumps
15 Burpees
50 Bosu ball pushups with legs elevated.

400M Run
CFWUx3 + pushups +KB swings -OHS

WOD 135, 225, 275, 315, 335

25 BoxJumps
15 Burpees
50 Bosu ball pushups with legs elevated.

M/52/185

115x5
125x5
135x5
145x5
150x5

pretty light, but just starting out, and no spotter - don't dare go to max alone in this dark, spooky basement...

31/m/5'8"/177

225/225/275/275/275

1st back squat since I herniated C5

M\43\190

DEEP back squats 165\185\185\185\165

Just got my dynamax ball and doing squats with them underneath. Haven't been going as deep as I thought.

F\39\150

DEEP as well...115\135\135\135\135

as rx'd,

275/295/295/295/295 with pretty strict form.

bwt:153

185/185/195/205/205

front sq./ K2E tabata... 173 reps

Thanks Crossfit Inc, for the awsome weekend at Wasatch Crossfit. Had a great time and learned a lot about crossfit which will keep me inspired for life long fitness.

Damon and crew, thanks for being a great hosts.

P.S. Our my lats suppose to be this sore :-)

all 5 sets with 95#

70kg - 5 reps
80kg - 5 reps
90kg - 5 reps
100kg - 5 reps
110kg - 3 reps

225 x 5
275 x 5
295 x 5
315 x 5
335 x 4

I stopped a friend's gym today and he had a Safety Squat bar he offered to let me try for today's 5x5 squat WOD.

175x5
180x5
185x5
180x5
175x5

All reps barefoot, beltless and ATA. This bar tended to pull me forward at the bottom, something like a front squat. It was much easier on the shoulders but more core intensive. I found ATA 185# with a safety bar to be more difficult than with a straight bar.