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.

Nice work, cleverhandz! I know that whatever I post will always be a few pounds lighter and at least a few minutes longer than you (and, somehow you always have the energy for extra WODs, running and sports)! Wicked athleticism! ;)

Back squat 5 x 5

185-205-215-225-235

Felt like good form, better than I've ever been able to get before.

M/19/195

CFWU

135,155,165,175,185-Not all the way to parallel so did 165 for five solid reps. Need to get back in squatting shape

37M/5'10"/164#

As Rx: 255-255-255-255-255

Working on better ROM.

Well I piled into the OPT facility with my 8-month-old in tow so I could pump out a quick rowing Michael today around 3pm (late for me) and I managed to squeak out a slow 18:11.

I gotta say I'm pretty unhappy with that result but the short warm-up didn't help much plus I used the Ab-mat today to shake things up and I actually had to break up my sit ups by the second round, which never happens. I'm convinced the Ab-mat is harder and is, therefore, a tool of the devil himself.

Looks like I need to be doing more high rep sit ups now, too!!

M/22/6'1/185

Made up yesterdays SP WOD first:

135 X 3
145 X 3
150 X 3
155 X 3
160 X 2(f)

Today's Squat WOD

185 X 5
235 X 5
235 X 5
235 X 5
235 X 5

Worked on good deep form, I was still toast when I finished though.

Big up's to #181 Rhyno NYC on his first muscle ups. I heard he's a total hunk too.

The knee was in the groove today - very little pain. Wide stance, toes out, focusing on the weight on the heels.

135, 155, 165, 175, 180 (all for 5)

Does the bum knee exclude me from having to buy Wolverine_Wes dinner?

David
M - 32 - 5'10" - 175 BW

Warm Up Sets:
2 x 5 x 45
1 x 5 x 70
1 x 3 x 110
1 x 2 x 145

WOD as rx'd: 145, 155, 165, 175, 185

Notes: My 5RM has gone down from the results of this WOD. Not down by too much, so no worries. I still plan on another cycle of Starting Strength later this year (I think).

205,225,235,235,225

Travis: 205

Paula: 55, 75, 85, 95, 105

B/S 60kg,70kg 80kg ,85kg, warm ups. wod 90kg,95kg,100kg, 105kg,110kg pr,plus 2and a half hrs boxing training +200 box jumps,200 doublers,200sit ups,200 kb swings,+l hold practice,knacked!!!

M/48/150

"Michael", as Rx'd (unanchored sit-ups, GHD back ext, run on track) 27:34.

Increasing virtuosity of movements, increasing level of difficulty on the movements = crushing increase in my time.

Yum, I love the taste of victory.

warmed up with some OHS 95#, dips, chins, Samson stretch.

Started out with 95# for 10

(135, 185, 205, 225, 245(new pr) as rx'ed)

Cooled down with 180# for 5

I am looking forward to CFT, since I have already blown my old record out of the water in only a short time.

M/21/5'7"/160

as rx'd:
135
185
225
245
255

M/23/6'4"/185

WU:
45x5x3
85x5x2
125x5
145x5

Work Sets:
185x5x5

I know body weight isn't that impresive, but for a tall lanky skinny guy it sure feels like a lot :)

225 X5x5

22/F/170
75
95
105
115
115

as Rx'd warm up 135x5

185
205
225
275
295x3 failed

then ran a 13 min 2 mile

as Rx'd warm up 135x5

185
205
225
275
295x3 failed

then ran a 13 min 2 mile

M/39/185

As rx'd;

185/205/225/205/185

225 was my one rep max not too long ago. Still, a lot of room for improvement.

More better faster

bionic II
7:45
double unders were horrible

post: back squat 135x20, and 185 x5, practiced form.

Substituted front squat since I have no rack.
90x5
110x5
130x5
150x5
160x5

35 y/o male, 145#, 5'8"

WOD as described.
135 x 5
145 x 5
155 x 5
160 x 5
165 x 5

27/m/170

95, 135, 145, 155, 165

Amundson warm-up:
135x 10
185x5
then working sets
205
225 meant to do 215 but didn't realize I put on 10s. Oh well
235
240f(3)
225

post: 15 reps of OHS at 95# (PR, traps still sore grom Elizabeth)

All squats were done with the low bar technique. Legs feel stronger, core feels stronger, ego is humbled all in all a good day. Thank you Coach and everyone else in this community.

46/M/195

230,280,320,345,360

205/225/235/245/255

m/25/157

185
205
225
235
235

CFWU X 3

back squat warm up
45 x 10
95 x 5
135 x 5
185 x 3
215 x 2

5-5-5-5-5

235/245/250/255(f)/235

40/m/160
225, 275, 315 (form issues), 315, 315, 275

Made up for missing Nancy the other day...

Jodi (F/29/108)
Mobility Drills

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Notes: used 65 pounds for overhead squats
Time: 21:51 (3:45 slower than last time but I used 20 pounds more)

The runs felt a bit better but my wrists were the limiting factor this time.

29/f/112

shoulder press: 3-3-3-3-3

85-90x1(f)85-85-90(PR)

pre: wux2
post: tried 100x1 sp but failed

no time for squats will make them up tomorrow

m29/6'2"/203

185/225/245/255/265(3)

160#BW

225
235
235
235
235

5'11/220/24

shoulder press
95x3
115x3
135x3
115x3
115x3
back squat
135x5
225x5
250x5
275x5
315x5

Any guesses on tomorrow'a WOD? Also I am running a 10k on may 10th, any tips on increasing the volume of running in my training...how much more? cf endurance maybe?

21male/160/5'9
back squat 5,5,5,5,5
135
185
225
225
225
maybe a mental thing but i want to go heavy!!! definetly my weakest link pisses me off.

M33/169/5'11
115/115/115/135/135

215x 5 felt as if i wasn't goin all the way down!
205x 5
205x 5
205x 5
205x 5

better form on rounds 2-5

M/23/260

275x5
295x5
295x5
315x5
315x5

CFWUx3
135lbx5 WU
---
185lbx5
195lbx5
205lbx5
215lbx5
225lbx5

33m/5'10"/205

225
275
305
315
335 (4) failed on 5, my PR is 5x335. Can't PR everytime.

Finished up with 225x20 just to amp it up - what a ball buster.

225/245/265/275/280

m/26/6'3"/190

as rx'd (barefoot)

205-205-205-195-185

Finished with:
Front Squats= reps of 8: 135,135,135,135
Snatches= reps of 3: 85,85,85,85,85,85 (still working on form)

i cant walk now !!

Jeff in VA John in NY
didn't post yesterday, so here's the results:
Jeff 48/70"/190
95x3, 105x3, 115x3, 125x3, 135x1 couldn't get past the sticking point on the 2nd rep.
No WOD today

John in NY 48/68"/160
Yesterday: still no upper body, so found this from 13 May 04:
4 Rounds for time
50 M walking lunge
50 situps
Time: 12:30. Walking lunges for that kind of distance sucks. A lot.
Today:
188/193/199/204/210

20/m/5'10/160

BS as rx'd

185-205-225-225-205

M/24/180

run 4 miles...

225/245/265/275/295(2)

135x10
225x5
275x5
315x5
335x5
345x5
225x8

m/47/179

205/210/210/210/215

used a box for form

on the last set, I finally had the squat epiphany I've been waiting for - I started to let my quads take over from my hamstrings much earlier in the lift

don't know if that's the right technique, but it sure felt much stronger

Wow, what a great weekend in SD! The coaches were fantastic, the facility was great and the students were motivating.

Was able to get my muscle up for the first time, thanks CJ!

Also had my best time with Fran 4:30
As an owner of 3 globo gyms I am sold on you concept and your model.

Made up for yesterday...
Shoulder Press 3-3-3-3-3
105-110-115-122-125

And today...
Squat 5-5-5-5-5
165-175-180-185-190

m/18/142

as rx'd

185#
205#
225#
275#
285#

ran 2 miles.....abs still sore from friday.

F/22/5'0/111

75-100-115-135-155

pretty much surprised myself, figured I could only get up to 135, passed it by 20#. Glad I had a spotter.

29/m/5'9"/195#
Back Squats 5-5-5-5-5
135#
185#
225#
275#
225#
ran 3miles
mile 1-6:30 something
mile 2-6:30 something
mile 3-8:00 something "cooldown"

29/m/5'9"/195#
Back Squats 5-5-5-5-5
135#
185#
225#
275#
225#
ran 3miles
mile 1-6:30 something
mile 2-6:30 something
mile 3-8:00 something "cooldown"

worked on form as this is one of my weakest points -

135 x 5 x 5

was much happier with stance and form.

m/18/185

as rx'd

185#
205#
225#
275#
285#

ran 2 miles.

bw-192

1st time back after 3 months off with only a few lacrosse games thrown in.

Eased in with:
5x95
5x95
5x95
5x135
5x145

Felt it in the hams and inner thighs already.

50kg, 60, 70, 80, 90

Very pleased with this workout. Two weeks ago 90kg was my 1-rep limit, now I can do five on the fourth set.

First time doing oly lifting barefoot. Felt good.

185
185
195
195
195
Good reps, concentrated on form as I usually skip the strength days.
followed up with a 1:43 500M Row! pr by 10 seconds

HHHHHHHHHHHHHHHHHHHHHHHH

Nic - 28/175
WOD as rx'd
225-235-245-255-265

Katie - 26/130
WOD as rx'd
45-55-65-65-65

HHHHHHHHHHHHHHHHHHHHHHHHH

Warm up then 5x5 with 195#

225/245/255/245/225

19/F/5'6"/125

5x45
5x55
5x65
5x75
5x85

M/33/222

195X5
240X5
240X5
250X5
250X4 ALL 13INCH BOX SQUATS

225, 245, 275, 295, 305(3)
At MacDill after work and after SP workout
34/170/68"

225, 245, 275, 295, 305(3)
At MacDill after work and after SP workout
34/170/68"

#286 - Laura DeMarco

u outlifted me yesterday! shoulder presses baby! 100# for 3 = sweet. i tried but couldn't get it to lock out.

haha. and i think maybe if you were as short as me you'd probably squat more weight than i can.

but thanx for the props. keep up the awesomeness lady :-D

Could have gone heavier.

135/155/175/185/195

All a-to-a.

Tariq

m/28/195

shoulder press as rx'd:
135-155-165-165-170

back squat as rx'd:
225-250-250-265-275

felt great today.

M/40/195

Used Smith machine, no rack or cage. Weights do not
include the weight of the cheesy hollow smith bar which weighs no more than 15 I would guess.

Warmed up with air squats, squat with normal bar and smith with lighter weight.

121-132-132-143-149-154(1)

Bwt: 134

221
232
254
265
276 x 3 (might try to go to this earlier next time, haven't done a set of 5 in a long time)

M/23/190

5X 225
5X 245
5X 275
5X 295
5X 275

For those of you having trouble staying on your heels, just keep practicing the best form you can accomplish. I used to have to put plates under my feet because I always went up on my toes. After lots of body squats and stretching, I can now do deep squats with my feet flat on the floor. And believe me, I am not a flexible person. I used to think I would never get my heels on the ground. But it is possible. Try squatting down with no weight with your heels on the ground and just sitting there for a while. Practice leaning back without falling over. Sooner or later your form will get better. Keep working at it, you'll get it.

23/m/165/6'1"

175 185 205 225 230

f/31/134/5'4"

I feel like I was just getting really warm by my last set. Not a good knee day. Yesterday did Mini-Murph (25:19)instead of shoulders and that probably affected today's WOD. I like to go to failure and that didn't happen so my instinct tells me I should've gone heavier.

Back Squat 5x5
110x5
120x5
140x5
150x5
155x5

This was preceded by a game of "Slam-ball Golf" ... both workouts performed at BTB CrossFit in Atlanta,GA. Great coaching from Dan and a warm reception by "Jilly."
Thanks ya'll.

32/m/220/5'10"

135/185/205/225/235

m/33/5'11/170

cfwu x 3

If you have a weakness, CrossFit will find it. I have been hiding from back squats for a while and I have been exposed.

as rx'd: 135, 155, 175, 190, 175.

Did some overhead squat work afterwords.

N (f/28/115): 115/125/135/145/155
J (m/32/163): 185/235/255/265/275

Crossfit must be working, because I felt pretty strong today on this one -- since relearning the squat, I have always felt a bit awkward breaking parallel with heavier weights. However, I felt great today -- hopefully it's a trend.

135 x 5
165 x 5
195 x 5
205 x 5
225 x 2

I probably shouldn't have gone for that last jump, but I felt really strong on 205...

31/M/165/5'10"
135 x 5
185 x 5
205 x 5
215 x 5
225 x 5

m/31/180/6'

went to lite in the beginning but Then again I havent squated in a while. A little worried about 2 power days in a row could be a crazy metcon tomorow. Either way Im pumped!

185 x5
205 x5
227 x5
233 x5
250 x5

Alan,

A big congratulations on getting 9 muscle ups today, Yahoo!, very nice. I'll see you at the gym tomorrow and we can get some more :>)

PG, its always great to see you at the gym, you're attitude is great and your fitness knowledge base is awesome. Someday my CFT will be as good as yours...

Have Fun, Train Hard,

Billy

M/25/203/6'4"

185 x 5
225 x 5
245 x 5
245 x 5
250 x 5

Went ahead and did one-rep-max up to 305.

Ryno GSX, I also fear that tomorrow will be brutal

age 41
bwt 210#

10-135
5-225
5-275
5-295
5-315
5-335
all a2a.

43/6'1"/185

275 275 295 275 265 x 5

back squats felt pretty good but i didn't want to push it. neck feeling a lot better but i don't want to get greedy.

Made up Shoulder Press 3-3-3-3-3 from yesterday then,

Back Squats: 135X10(WU)
5X5 at: 185-185-185-185-185

All reps full ROM, beltless, in lifting shoes

Thanks Coach!

Marcus Gafford here from Houston TX… I follow the WOD’s here on the CFHQ site but saw this work out while checking out CF North Santa Cruz's site today and thought it looked quite painful, so I tried it! I could barely breath on the 2nd and 3rd round 800m’s… anyways, thanks to CFNSC for the great WOD!

"Ode To Amundson"
7 thrusters, 7 pullups, run 800m
5 thrusters, 5 pullups, run 800m
3 thrusters, 3 pullups, run 800m

(115# thrusters)

16:23 as rx’d

23/m/195#

cfwu x3

back squat 5,5,5,5,5:

wu: 5 @ 135#

175#, 185#, 205#, 205#, 205# (was really strugglineg to keep form good on 205# so i didn't go up in weight, which was good by last set i was toast!) full ROM on all sets.

also did 2 sets bench 5 @ 215#, 5 @ 205 ( jumped in with my friends as they were benching)

2x6 20# DB get-ups each side
3x8 KTE's (these are awful but i love them!)

m/34/175

Made up shoulder press (posted there) then did today's WOD.

BS
135
185
205
225
205

Focused on depth. Getting better.

I wish I hadn't been such a wuss, but it still turned out OK.

CFWU, 45x20,95x12,135x7

185-195-205-215-225

38m 185
275
285
285
295
300 should have prob gone a bit heavier
post: 2x10 hspu
max pullups: 30 (7 under pr)

M/19/190/5'6"
5x5 @ 225

Went light, but form was as close to perfect as I've ever been (down to Dynamax ball.)

225 275 295 305 4rep, 315 3 rep. 45 overhead squats to finish.

46yom/5'10"/195

Pre-12 mins airdyne
Yesterday's WOD OHP-
100/3 120/3 140/3 160/3 180/3

Back Squat-
*Did heavy 5's on Friday 4/18, top set was 365/5, so did 80% of that top weight for 5X5
295/5x5

Post- 12mins airdyne

You're getting old moment today....went in for eye exam and qualified for a progressive bi-focal lense...great.

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

As Rx'd: Back squats 5-5-5-5-5 reps

100 x 5
105 x 5
110 x 5
115 x 5
115 x 5

Depth could have been better in last couple of reps of last two sets

F/58/5'6"/136

135 x5
155 x5
175 x5
195 x5
215 x5
225 x5

First time doing squats in about 2 months. Had to do them on a smith machine - no squat rack in the gym. Went below parallel on them all.

m/37/175/6'2

175
185
195
205
215

Then just for fun tried 225 and failed.

I love crossift. Ichiiwa what did you get?

EJEJJEJEJEJEJJEEEJEJEEJJEJEJJEEJEJJEJEJJE
M/34/170
225,250,275,275,275 X 5
FULL SQUATS

Wow! What a weekend! It seems as if Coach's brain never turns off. His genius is in the simplicity of what he preaches and how he converts it into real world applications! What a great speaker. Thanks Coach!

The coaches were all great! Thanks for nit-picking and demanding our best. Thanks to Damon for your hospitality, great facility, good luck with continued success.

Great all around experience. Could've done it for a week! Crossfitters = Great People...Love the Passion!

Hope to see more certs on the east coast...

M/17/175/5'11"
CFWU x3
wu set: 135 x5
As Rx'd: 185 - 195 - 205 - 205 - 205
got a bit better at kipping!

Not a full squat, but I am getting lower then I use to. Just slightly below parallel.
225 x5
250 x5
275 x5
275 x5
280 x5

Only been doing this a couple weeks now and in the normal weightlifting workouts I never did 280 for 5 reps. It was usually only a 1 rep max.

Ichiiwa you have shamed me again!

You must be getting back at me from beating you at
'michael'

My first WOD!
25 m 145lbs
45x5
50x5
55x5
60x5
70x7
Weak, I know, but they were easy and I'm starting off slow cause I haven't worked out in a long time.

225, 245, 265, 285, 285 (x5)

f/27/125/5'6

95-115-125-135-135

I also for the first time ever got four consecutive pullups! I probably could have done one or two more but I got so excited that I just stopped :)

m/37/200/6'2"

185x5
195x5
205x5
210x5
210x5

M/23/275/6'0"

135-185-185-185-205

Haven't lifted weights in about 1.5 years, lost 50lbs in the last year by only doing cardio, kinda plateaued, looking to push through. This is my first Cross-fit day ever. Is this the way to go to push on with getting in shape/weight loss?

Monday, April 21, 2008

Anthony (M/29/170)

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Time: 19:18 (PR)

Not as fast as I was hoping for, but my squats felt off tonight. Running felt okay, but could have been better. I wonder if this is related to the late night and too much sugar UFC?

m/35/5'10/158
CFWU x1
As Rx'd
165-185-185-195-200(PR)

f/35/5'7/155
CFWU x1
45# SP and PJ (x10)
BS 65# and 85# (x5)
TSM: 95-115(PR)-115-105-110

Post: 20# DB swings 25(L)25(R) x2

185x5
205x5
225x5
245x5
260x5

M/28/130/5'6"

135-205-215-215-220

135
165
205
225 (new PR)
205

then 135 to fatigue - 12 reps

m/25/220/5'11"

185
205
235
235
245

MAWL

Both of us concentrated on form today
A - 135/145/145/150/165

M - 205/225/235/225/250(4)

200 x 5
210 x 5
215 x 5
220 x 5
225 x 5

CFWU x 3
BS WU - 8x45, 6x135
5x185
5x205
5x215
5x225
3x235 failed on the 4th and dropped to the safety bars or whatever...
Walked away but then decided to rerack and hit
2x245

Glad I didn't walk away.

Racing in a 5k this sunday and just learned about the pose method of running, so gave it a shot and ran 1.42 miles in 14:02. I'm not a very fast runner so that's actually a not awful time for me. Also probably walked about .1 miles. So yeah, I'm actually happy about that time, especially coming off a BS workout.

3.5 mile run...
then WOD
5 x 5 x 185#

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 90#

CFWU 3X

Really worked on getting deep.

225 X 5
245 X 5
265 X 5
295 X 5
315 X 5

Felt good...going to be sore tomorrow.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsddsdsdsdsdsdsdsdsdsd

165,175,185,195,205
all the way down, every rep
1 rm is 245.

d - 29m/170

245
265
285
300
315

start heavier next time

30y/o / 180lbs. / 6'3''
CFWUx3

Back Squat,

135#
145#
155#
155#
155#

I'm embarrassed to say. Trying to bone up on the CF Total stuff for my Cert in West Palm next Mo.

F/28/5'6"/134

CFWU x 2
(..during which I did 3 strict pull-ups in a row, without touching in between! wohoo! Also worked on my kip.. maybe almost there?)

Back Squat:
155 x 5
160 x 5
165 x 5
170 x 5
175 x 5

Warm up sets: 60 80 80kgs

90 100 100 90 90
(All in Kgs. Going much deeper now and feeling good)

24/m/175

CFWU

as rx'd (to parallel or below on each rep)

225-255-285-305-315

I've never tried a max for 5 reps and I was impressed with the results. I might have been able to go a bit heavier but I didn't know. Oh well there's always next time.

Short warmup

135x10
205x5
205x5
205x5
215x5
225x5

22/m/172

Warm-up 135 8 reps
205
215
215
225
225

Back Squat 5-5-5-5-5 reps (SUB OverHead Squats)
45-55-65-75-85

135,185,205,225,235. 10 min ellip wu 19/19.

133/177/197/221/241 lbs

275x5
295x5x4

186# 27yoa today.

165, 175, 185, 195, 205

Had a great time this weekend at the cert in UT. Thanks to Coach, Nicole, Eva, John, Todd, Lisa and Speal for all of the info and help. It was great to meet some new people.

Today: Standing Press w/ jump stretch mini bands attched- 89x3, 100x3, 105x3, 100x3, 100x2
The bands added a lot of tension to this movement.

CFWU X 3 rounds, feel a little shoot in my low back when doing ghd sit ups following back exts (tired or taxed hams perhaps)

Squat wod

95 x 5
185 x 5
225 x 5
245 x 5
275 x 2 forms falls all to hell
255 x 5

feels like the legs have a lot more, but the middle is weak..."why don't we do abs?" lesson applied!

M/27/209

185-195-215-225-245

27 YOM 187#

CF warm up + 2 wu sets 135x10 185x8
225x5
235x5
245x5
250x5
260x5
Finsihed with 3 miles on TM @ 23:39

27 YOM 187#

CF warm up + 2 wu sets 135x10 185x8
225x5
235x5
245x5
250x5
260x5
Finsihed with 3 miles on TM @ 22:39

CF WU + 2 WU sets 135X10, 185x8
225,235,245,250,260

Finished with 3 miles on TM @ 22:39

255-275-315-335-345(four)

Back Squat 5x5
Ben 95-135-155-165-185
Maryann 52-63-85-110-115
Coop 95-135-185-200-225
Shyla 65-100-125-135-?
Strong work everyone

23/m/170

135 x 5
205
225
225
225
225

CFWU x3

165-185-185-185-185

m/30/210

205
225
235
255
275
285
300x4 (f)

I was trying to get 275 for five. I passed it. I love CrossFit.

"Whatcha talkin' 'bout Willis" Comment #391

(I always wanted to say that to someone named Willis) If you don't what I'm talking about check out this You Tube video

http://www.youtube.com/watch?v=Qw9oX-kZ_9k

Willis, about your comment, remember this equation, it will help you acheive everything that you want:

Crossfit + Zone = Total Fitness

I personally worked out hard almost everyday of my adult life and I discovered crossfit two days after thanksgiving 2006. I messed around with the workout of the day for a year cherry picking the workouts that I was unfamiliar with so that I could get used to the movements and exercises. In January of this year, I made a commitment to do the workout of the day every day and push it as hard as humanly possible every day. In March of this year I made another commitment to the zone diet. The intent was to take two pictures one I took January 1st of this year, the next will be January 1st, 2009. I can tell you right now that I am in better total fitness than I have ever been, ever. For the first time, I am becoming the physical animal that I want to be. I could always max the Army PT test in the toughest age group possible but now I can crush the PT test. If you remember the equation above and you ease into this program, you will get the results that you desire. Take a picture now and then take a picture next year and check it out. You won't need the picture though...

Have Fun, Train Hard,

Bill

34m5'10"202#

133-221-265-285-301

24f5'6"112# (up 2 pounds!)

45-56-65-76-89

Thanks Coach.

Back squats
Janet f/49
85,105.125.145.155pr

Scott m/48
175,195,215,225,230 pr

Good depth on squats, both felt really good about form.

Good depth, started to rock forward as I got tired.

135, 135, 135, 155, 150, (fail on fifth rep of 4th and 5th set)

25M/6'6"/245lbs

315
345
365
385
405

36/M/185

Back Squat

177/217/237/257/262 (My bar is 37#)

May have been able to do more, but I was too chicken since I had no spotter or bumper plates!

51/M/202

185/205/225/245/255

very careful on form.

Back Squat: w/u with 95x7, 135x5
205/225/225

Had to call it quits so I could make it to my soccer game. 40 min. of indoor soccer.

m/30/5'10"/235

Got two hours of sleep the night before...was not as fresh as I wanted to be.

185
225
275
275
185

95,105,105,105,105

I skipped out on the back squats and worked form on Snatch, worked through progressively heavy doubles culminating in a double at 135#. Attempted to match recently set PB of 155# (2 attempts). First time was a poor effort and didn't commit to the lift and only went through the second pull. Second attempt I didn't transition from second pull to third pull with enough energy and left the bar out front missing.

I did do 12 consecutive muscleups, 8 of which were palms turned out at the bottom, 4 were just to the deadhang position.

Health report: IT band/trocancentric bursitis still a pain in the side of the butt/leg :D

Soreness still in high hamstring lower glute.

Mental report: still ahving a heck of a good time working out. Especially stoked working to prepare for an Olympic Lifting Contest early May. Clips from Mike's Gym give me a lot to aspire to.

as rx'd:

5 x 135
5 x 135
5 x 135
5 x 145
5 x 155

Currently reading Rippetoe's book, Starting Strength. The deep squats he talks about are so much more effective than the partial squats I've been accustomed to. Good workout.

29/m/200

205/225/235/245/250

no failures, but last 5 were probably not deep enough.

33/M/185

255
305
305
305
305

5x 255
5x 275
5x 285
5x 295
5x 305

Happy with this. Still working pretty conservatively due to back injury. First time squatting (with any weight more than the bar) since injury. Intense fatigue around injured site, but not in a bad way. Hips feel tight.

135, 185, 205, 225, 245. Last set to much weight. Didn't have deep squats. Will know to go a bit lighter next time.

CFWU x 3
I was happy that for the first time in 3 weeks i was able to dips as part of the warm-up due to a rotator cuff/chest injury when i did Linda.
Then WOD as RX'D:
205
225
235
245
245 (6)
Next time I'll go higher.

Back Squat 5,5,5,5,5
135x5
145x5
155x5
155x5
155x5

as rx'd

275
275
275
275
295

quads parallel to ground on every rep.

225

back squats are a giant weakness, but their impossible to do alone in your garage safely.

5-5-5-5-3

135-155-185-195-205x3

I was pretty happy with this, but I really need to back squat more often.

Trevor:
185,205,225,275,285

Todd:
225,275,315,365,315

29/m/178

225-245-275-295-275

185
205
215
205
205

135-155-175-195-205

225-245-255-225-245

Got up to 245 lbs.

225-245-255-275-285 HOWEVER, I "missremembered" as Roger would say and did sets of 3 instead of 5. Oh well, I also did some air squats and some pullups so it was still a good workout. I was trying to take it easy anyway so I went a little lighter and I would say I could have done 5, but who knows. Why isn't Tuesday up yet??? I'm itching for another fix!

pmm

1 x 135
1 x 185
3 x 205

M/46/145

CFWU
BS 135x7 WU,165x5 WU

185x5 all

Backsquats 5x5 reps

57/M/194 135, 155, 165, 175, 185

47/F/127 65, 95, 115, 125, 125F, 95

#239 No doubt Allison! I'm jealous you've been able to attend so many. It was definitely a great experience. Hope to see you at one someday :)

36/6'2"/195

Tweaked knee yesterday, pushed though it tonight. Bought me some asics nimbus 9 running shoes over the weekend. The one time I'm itching to do some running, it ends up being a heavy lifting week. I'll take that!

x5 ATF Squats: 50/70/90/105/120kg (264lbs)

m/33/202
cfwu
yesterday's sp workout + squat each wt before pressing as warmup

205,215,225,235,245 (20 pounds off 5 rep max, but felt good as 2nd workout)

23/m/5'9"/150#

Made it up to 190# x 5 on a recent Starting Strength routine. Haven't done heavy squats in several weeks, including 1 week completely off of everything. Glad to see I haven't lost much at all.

145-160-175-180-185

Form faltered a little bit on the last reps of the last 2 sets, but nothing too severe. Would have pushed past 190# but was stalling too much on 180's and had no spotter or cage.

22/M/6'1/186

275
305
315
325
335

In kgs
100,102.5,105,107.5,110 - missed 5th rep

Heres hoping for Coaches Glassman and Carroll to Sydney in October.

245lbs in two of the sets. getting all the way down!

197#

315,325,335,345,355 as rx'd

25/M/156/5'8"

135,185,205,215,225

Cobra CFG!!

m/40/205

1st time in years

70kg
90kg
95kg
100kg
105kg (poor form)

Chief and i did Kelly..

IT2 Eric 19.05
AGC Jeremy 22.45

cheers

Went a little light today. Knee was bothering me today.

100,165,185,195,200

05 Feb 07 : 60,65,70,75(x3 only),70kg
21 Apr 08 : 60,65,70,75,75 kg

225,235,245,255,265F as rx'd
need to work on form with lower back

w/u - 50kg Overhead and 80kg Front Squat sets

As rx'd (in kgs)
80, 85, 90, 95, 100 (pr)
All below parallel.

F/34/144/65"

CFWU X 3 45C on pull-ups and dips.

95/105/115/115/120

male 30 5'10" 71kgs UK

100kg
110kg
115kg messy
115kg fail at 2
100kg

male 30 5'10" 71kgs UK

100kgs
110kgs
115kgs messy
115 kgs failed at 2 reps
100 kgs

26/m/88kg

85kg
105kg
110kg
115kg
115kg

First time of ME squats.
45X5
50X5
55X5
65X5 - almost failed at 4th rep.
70X5 - almost failed at 4th rep.

Mike as Rx'd working on form:
185/185/185/195/205.
maybe didn't push hard enough but energy level has been low.

37/m/235

#135
#185
#205
#215x4
#210x4

40/m/176cm/70kg

70,75,80,80,80 kg

Worked on my form with Mark Rippetoes book strating strength and it's just amazing: Becoming stronger through reading!

155
165
175
185x3
175

M/5'10"185lbs

5-5-5-5-5all parrllel
135-225-315-405-425

M/5'10"185lbs

5-5-5-5-5all parrllel
135-225-315-405-425

M/5'10"185lbs

5-5-5-5-5all parrllel
135-225-315-405-425

26/m/6'3"/185

185-215-225-225-225(Fail on 5th rep)

43, 63,73,73,76

26 mile bike ride then WOD as RXed, 115,135,135,145,145.
[189lbs]

WU: 2500m row - bw squats - bar squats - 135# squats x8 reps x 3 sets

WOD as Rx'd
225
225
225
225
225

Feeling under the weather yesterday - energy level was low - should be in the 305 to 315 range

f/25/107

shoulder press (x3)
55-60-65-67.5-67.5

back squat (x5)
105-115-125-135-140

I also did 6 strict chinups in a row, PR!

225
225
225
225
225

225
265
275
295
315

30 M 6'0" 178

wod for yesterday and today combined

squat(5) shoulder press(3)
205 100
225 110
245 120
265 130
285 140 (1full, 1pp)

M/36/6'00"/170

Kung Fu FIrst then

Back Squats

205 x 5
215 x 5
225 x 5
205 x 5
205 x 5

135x5 185x5 205x5 205x5 210x5

34 situps/min

31yo/m/165

leg extensions warm-up.
135x25, 145x20

squats
135x15 warm-up
225x5
245x5
275x5
285x5
295x5

M/51/165 Tuesday 4/22

I hate working legs, and it shows.

WOD: 95 X 5/115 x 5/135 X 5/155 X 5/175 X 5

Finished with 5 rd. of ring pushups X 10; 20# ball slams X 10; 20# Wall ball shots X 5, and 3 rd. of PU X 5

# 496

Wall ball shots were 10 reps, vice 5

Warmup - 1 round CFWU
200 double unders

Back Squat 5-5-5-5-5 reps
135, 140, 145, 140, 140

Post 100 Abmat situps unanchored
worked on handstand holds against wall - got 1 min, rested, then got 40 seconds

50 / male / 191#

5 minute row for warmup

Squats to 18" depth:
5 @ 185
5 @ 195
5 @ 205
5 @ 215
5 @ 225

Set a platform to ensure I was squatting to the same depth. 18" is slightly below parallel. Followed this up with three rounds of BW Dips (20 reps) and planks (1 minute holds).

Fun stuff.

John

185
195
185 x 3

43/f/5'6

cfwu X 2
back squat
5 X 115
5 X 135
5 X 155
5 X 155
5 X 155

185-205-205-205-205

37/m/245

245-5
255-5
265-5
275-5
285-5

135-165-185-225-255

M58 165

AS rx'd then O 40 soccer game

135
155
185
235
235

225
275
295
315
325
all hips below knees, except maybe last round. legs felt really, really strong today. apparently, my max wt 1 rep routine needs help. max wt 1 rep is 345 and not very good form at that. all of them at 325 had better form than my last single rep max's.

to all questioning crossfit's ability to improve leg strength---my pr before crossfit doing squats, leg ext., leg press (the gay lift according to ripp), and hamstring curls once a week was a bad form 315. low back was the limiting factor in those days. i'm 43 years old now, hitting my lifetime record for squat at 345 lb. a 5 rep max of 325 with very good form, more range of motion, using no "belt" support, and back doesn't even think about getting stressed because this site actually not only shows proper form, but goes through basic body mechanics as to why this is the proper form.

great stuff!

M511 225

135
225
225
225
225
275x1

185 on all sets, supersetted with 95 lbs overhead press WOD

Ok, so maybe doing squats two days in a row was not the best thing... I'm excited about pullups, since I don't think my legs are in any condition to do ANYTHING today.

CFWU x 3

Then squats...
45 x 5
85 x 5
115 x 5
135 x 5
155 x 5
165 x 2 (failed on #3)
155 x 3

Then deadlifts & pull-ups...
135 x 10
5 dead-hang PUs
135 x 10
5 dead-hang PUs
135 x 10
4 dead-hang PUs

30/M/147

185 X 5 each set. Not super-experienced on lots of weight doing these so I wanted to concentrate on technique. Butt practically to floor each time. Trainer nearby said "Good form on those squats!" Felt great, can't wait to up the wait next time.

Skeletor and Justin D.

Thanks for the comments and the great advice. You do have to be creative on the ship, and careful that you don't hurt yourself.

Joe

M/50/185lbs

Crossfit warmup then back squats as rx'd:
185
195
205
215
230

47/m/196

285
295
305
285
285

M/36/140/5'-5"

@home, 115,165,185,195,195 about as heavy as I can go w/o form breaking down

3xcfwu sans squats
225/235/240/245/255/275

95/105/115/125/130

25m/5"10/140

90,100,100,110,120

M/91(K)/30

All weight in Kilos.

80 85 90 95 95

I feel I could have done the 100 Kilos but I do not have a safety on my squat rack and dont want to dump the weight.

115/115/115/135/135
not a great effort - haven't done them in a while, I guess. Better next time!

185, 205, 215, 220, 225(3)

5x70#
5x80#
5x90#
5x90#
5x90#

5'3"/110

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/152

WOD as rx'd

225-245-265-275-275(4)-225

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

27/6'8"/210

225,245,275,275,275

30 yom
128lbs
185lbs x 5 sets

135,185,225,225,225

95-135-155-155-175-185. Plus a 300 yd swim after.

Bar
Bar
Bar + 20 lbs
Bar + 20 lbs
Bar + 10 lbs

162cm, 72kg, 31yo M

50lbs to chin
30 to chest
35 " "
40 " "
45 " "
50 " "
50 " "

162cm, 72kg, 31yo M

5 sets at 235 after gradually increasing over some warm-up sets.

M/28/190/6'0"

185, 185, 185, 185, 185

Thanks to Damon for hosting the cert at Wasatch Crossfit. I look forward to joining the Utah Crossfit Community.

Thoughts on the cert.

1)I got my money's worth of instruction on day 1. I came home and told my wife that it was worth it, even if there wasn't a second day. The second day was like doubling down and coming up with 21 on both hands.

2)I have NEVER done a squat in my life. What I thought was a squat had little resemblance to the exercise Lisa had me doing.

3)Pull-ups are the linch-pin that hold everything together. After two shoulder surgeries, I was told never to do overhead work. I started doing gravitron pull-ups a month ago, and as a result have had no shoulder problems this rugby season--the first time EVER. Eva T. pointed out that after doing the deadlift, "You should feel like you just did a set of pull-ups." My weakness in that part of the chain substantially reduces my total lift for all lower body lifts. I had no idea what kind of force it takes to hold your chest up with a proper curve in the spine. Even without adding any weight it took serious work. The way to develop it: pull-ups and practice.

4) Workout with someone. I did Fran on my own in 15:07 on March 31st. With several people pushing me, I banged out a 5:47. The difference? It's HARD to drop the bar when someone stands directly in front of you and tells you to keep going. The fact that they had sub-5 minute Frans as RX'd, and I did jumping pull-ups DID NOT matter to them. I belonged because I pushed myself to the limit--they helped me stretch that limit further.

5)Crossfit cares. I loved Coach Glassman's comment that the greatest pleasure for him is seeing women change their lives OUTSIDE of the gym. I came in concerned that I would be embarrassed because I can rarely do an RX'd WOD. I received the same attention as experienced Crossfitters, and more people were like me than I expected.

6)It's easy to belong. Just show up and do an honest workout as hard as YOU can.

Thank you again for holding this cert, and I'll see you again soon.

Day behind. First squats since shoulder injury.

135/145/155/165/175

Powell

135lbs

I went easy because I hadn't doe squats in awhile

Age 52/BW 250# 5 sets of 5 @ 185# (trap bar). Then worked single arm deadlifts and single arm shoulder press 5 sets of 5 each @ 55# "big bar."

m/27/6'1''/190

135/135/155/155/165

worked on form, used 225lb. Woke up sore in the legs and lower back

26/m/153

95, 140, 160, 185, 215

I probably shouldn't have started so low. I didn't really know what my limit was for this, so I went kind of easy. This was a good day!! Look out Katon, I'm after you!

Cobra CFG!!!

27/m/168lb/6'3"

95
140
160
185 x 3
175 x 3

as rx'd:
225-245-255-265-275

All on a smith machine - it was my only option

205/215/225/235/245

Will start at 235 next time.

45/m/173/6.0

CFWU x 2
135 x 5

185
205
225
230
235

5.5 months out of a multiple hip fracture. Happy to be healthy and working hard every day to stay that way : )

m/53/180
85
105
125
125
125
Still working on recovery from knee surgery 2 months ago. I'm just happy to be squatting anything.

I had been Crossfitting in Montrose, Co @ Crossfit Agoge for going on six months now. The cert, held in Wasatch was above and beyond what I expected. I was hoping to walk away with not only a better understanding of the program and movement, but also how to more efficiently convey them to others. What I walked away with was much more than that. I didn't realize that Crossfit is so much a family and way of life not just something that crazy people do to turn into bad asses. Coach Glassman, I would like to say thank you for your dedication to the program also to the many people that follow the program. Trainers Todd, Lisa, Spealer, John, Eva and Nicole thank you for your know how and insistence of form. Last but not least a BIG thank you to Wasatch Crossfit for hosting the event. Your facility was amazing and your hospitality better. So thank you to Damon, Prescila, Aldo Raquel, Becca and staff.
I believe that on the second day that I gained more from the round robin than I would have from doing just a workout. To see both the just the work out the first day and then the round robin couple with the workout the second I believe was brilliant and necessary. In actuality, in some ways the round robin with the workout was harder. Thanks again I will see you for the level 2 Cert.

40m/190#/5'7"

400M Run
CFWUx3 subbed PU and 40# Kettlebell for OHS

As Rx'ed
135, 225 went too deep in the squat and felt like i pulled something. Stretched and dropped to 135# and did 10 to work it out.
finished out with another set of 3 @ 275
cooled down with:
25 BoxJumps
20 Burpees
50 then 25 Bosu ball pushups with legs elevated.

m/43/6'/183

225,235,245(3) stopped due to sharp pain in L knee

m/23/190

185
195
205
215
225

First time on squats, can def. start at 205 next time. Sore but man it feels good!

135-155-165-165-165

198/198/198/198

did this with the weighted squat workout with a friend

pre: rom stuff
post: taught the big boy kip

255lbs felt light time to move it up a bit more good deep lifts

155, 155, 165, 170, 165

on the 170 round I probably could have gone deeper but a bit hesitant as I could feel the form beginning to suffer.

Still good improvement.

29/M/5'10"

275 - 280 - 285 - 290 - 295

Could have gone a little heavier.

26 days til the wedding

May the Force be with you!

M50/199#

Warmup: 5Min Row + mini CFWU

WOD: in #s: 135/155/175/185/185

Notes: Performed 080421. Also, did weighted pullup WOD workout just after this. Compare to 070605 (135/135/185/185/205). Perhaps some degradation was due to yesterday's "Michael".

Did this yesterday.

CFWU

Warmup 5x135

WOD: 185, 205, 215, 220, 225

Felt great!

MBK

225 (fail 3rd rep) 185-195-205-215

20/m/150

155
175
195
205
210

Male/18/130 lbs/5'7"

CFWU x 3

WOD as rx'd:

215-215-225-235-245

Could have done more though, I hadn't worked out in 2 weeks so I thought I should take it easy. Bad idea

95,115,125,135,150,165.

Start with 125 or 135 next time.

male 175lbs 39yo

135x6
225x3
275x5 half squats
275x5 full
275x5
275x5 left hamstring full but pulled left hamstring (lack of warm up and too much weight too soon!)
275x5 last one assisted by spotter (should have decreased weight or stopped after pulled ham)

155-155-155-155-155
Pulled something in the groin around set 2

224
245
275
285
295

A to A went light my grion is still hurting
135
145
155
165
175

45/m/70 kg
Warm-up was 2xCFWU and yesterdays 5x3 SP
Back squat:
5x70 kg
4x5x72½ kg

Did a warmup of 5 at 225.

#1-275
#2-295
#3-315
#4-315
#5-315

185
205
225
245
275 (2 reps)

Combined with tomorrow's WOD

5-5-5-5-5 Back Squat

225#
225#
225#
225#
235#

M/23/155 cfwux2

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

Jeff @ work
worked up to 285

40y/oM
75"203#
225/275/275/275/275

CFWU
95, 115, 135, 145, 145
Done with shoulder presses and weighted pullups

Cindy did:
65 85 90 95(barely) 85

42yom / 146

135-185-195-205-215

95-95-95-105-105

cfwu x1

I did all three wods this series today.

as rx'd

135,165,185,205,225

Should have gone heavier!

cfwux3
bergwux2

5x5 squats

185-225-250-275-295

m/40/240/6'

As Rx'd
185
225
245
275
300

As Rx'd
I'm still finding out my weight tolerances. I definitely should have gone heavier.

135x5
145x5
165x5
175x5
185x5

39/m/6'3/230
135
185
225
135
135x8

Unable to do back squats do to shoulder surgery in Jan. Right shoulder still not flexible enough to get the bar off my neck. From now on I will be dong front squats but I need to work on the technique.

My legs are still sore from Elizabeth so I went easy and made sure I got a good, full squat on every rep.

135-145-155-165-175

as rxd a day behind

warmup then

5 sets of 5 reps with 245lbs

16/M

225-240-255-275-280

Charity-
worked up to last 2 sets of 5 at 197#

22/M/162
----------
1st Time non-smith

135#
185#
205#
215#
225#

1km run run plus 3 rounds of Greg Amunsden w/up.

Back Squat.
5 x 48kg
5 x 58kg
5 x 68kg
5 x 78kg
5 x 88kg
5 x 98kg x 3
5 x 103kg
5 x 108kg

as rx'd
Phil 135-145-155-165-175-185 (go heavier next time)

32/male/160

185/195/210/225/130

M/40/195

Just happy that I can do even 1 at bodyweight. Used those cheap plastic/cement weights between legs as weight. Some plates metric. Did chin-up wtth palms facing me. Took a minute or more between reps.All deadhang. Grab bar, feet off floor, wait a second then pull.

0
8.8
10(slight kip)
14.3 (F)
10 (F)
0
5
10 (F)

265
315
325
335
345

31/M/171

CFWU

45
135
185
185
195
195
195 (3 reps)

PR is 165x3
2/4/08 - 155x3
11/28/07 - 140x5x3

Today
145x5
150x5x4

42/f/5'3/115

CFWU x2
Back Squat
95x10
100x8
105x6
110x5
115x5
120x5
125x5
130x5
135x3

M/27/6'1"/192#
135-185-205-215-225

49/M/220

135
185
225
295
315

145-155-165-185-195

Form got worse and worse. I'm still working on flexibility to get deep squats.

BS: 185, 185, 205, 205, 205

Had a blast at san diego cert. Packed a lot into 2 days, and kicked our butts. thought it was a good ratio of lecture to hands on. If any changes, would add even more hands on?

25/5'9"/135
55-57-60-62-64 kg

37/m/180/5'9"

AM- 500M Row 1:40, Yesterday's 8x3 OHP WOD, 1000M Row

PM- Work up to Max Full OHS Snatch 185#
Work up to Max Full Squat Clean 226#

WOD-5x5 Back Squat on my table WK 3

235-68% x 1
245-71% x 3
255-75% x 1

Front Squat 1x10-175#
OHS 1x10-135#
50 Lunges with 45# KB 1 arm overhead

M50/170

155/175/195/205/205

nice smooth form right to the floor

Started slow

5@135
5@135
5@145
%@155
5@155

all weights in kilos

85-85-85-85-95

better form. hopefully the start of heavier weight. thanks Rip

m/28/5'11"/185 lbs

As rx'd

225
245
265
275
285 lbs.

29 yom 225#
as rx'd
315/325/335/345/355

Haven't (back) squated heavy for a while
took a minute to find my groove

225x5x5

M 37 5'10" 151.5#

A day late.

CFWU + 7 RFT (10 DB Shoulder Squats @ 70# - 2x35# DB)

11:43.11

#496

Made a typo. wall ball shots were 10 reps vice 5

m/37/172

Happy Birthday to me! Celebrated by doubling up this with the shoulder press from 4/20 after. Tired old man.

2x5x45
1x5x75
1x5x100
1x5x125
Work Sets 5x5x140

Very happy with depth. These are a real weakness for me. Solid progress.

M/32/218
Back Squat 5x5
225,245,275,295,315

32M/222

CFWU + APFT (getting ready for Airborne)

Made up Monday's WOD in between sets of todays.

Backsquats
225/225/225/235/245#

Weighted Pullups
Added weight: 25/35/45/55(f),45(f)35/45/45(f)35/45#

45/f/146 (1/2 workout)

165-165-155-155-155
155-155-155-155-155
155-155-155-155-155

165,175,175,175,175

135x3,135,135,135,135

45x10
135x8
185x6

225x5
225x5
225x5
225x5
225x5

it's been a while since i squatted so i was happy with this

135/145/155/165/175

Really worked on depth rather than load.

CFWU
situps to 10 degrees below horizontal
90# assist on pullups and dips
first round did 5 reverse grip pullups, standing at bottom, and 5 dips

WOD
5-5-5-5-5 Back Squats
155
165
175
185
195

F 13 67" 139

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

40-45-55-65-75

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

40-45-55-65-75

200
210
230
240
250

165/29/m/5.9

155, 165, 175, 185, 195

135-155-175-185-205

39m220

135-185-205-205-205

M 35/225

275-295-315-335-345

felt really good, should of pushed more weight. next time.

41m 5'-9" 185

205,225,255,255,265

40/M/175

225, 245, 255, 265, 275 (failed after 3 reps)

27 yoa male - 5'10" - 173#

As Rx'd -

225, 230, 235, 240, 245

135-185-185-185-185

M/31/201
CFWUx2

Did this supersetted with the PU's in tomorrows WOD.
wu: 135, 185, 205
WOD: 225 5x5
Probably should have added 10 to the last 2, but my back got hit by the last time I did squats (coming off a non-CF related injury).

24/m/185

I did CFT on 4/22 instead.

BS 305 (+10)
SP 135 (-5)
DL 370 (+10)

Total 810 (+15)

Robert V:

BS 95x5, 135x5, 145x5, 155x5, 165x5
BP 95x5, 115x5, 115x5, 115x5

Jay V:

BS 65x5, 65x5, 75x5, 85x5, 95x5
BP 55x5, 65x5, 75x5 (1/2 reps), 65x1

Jennie: 26 F 160 5'9"
Worked on form:
135# 3x10

135, 155, 165, 175, 175

scaled CFWU x2
135, 145, 145, 145
I have a herniated disc, so back squats stress that area of my back quite a bit. I stopped my squat sets at 4 and finished the workout with 1 leg squats from a 15" box, building strength for pistols.

m/33/6"0/222

combo workout only did 3 sets. did 3 reps instead of 5 on each set, my mistake.

225/275/275

also did shoulder presses and weighted pull ups.

225
275
275
275
275

27, 6'6", 87 kg

70-110-115-120-120(3,2) kg

also did weighted pull-ups

Late post
185
195
205
215
215

155 to 225

worked on form

Same WU and CD as yesterday
185x5
195x5
205x5
215x5
215x5

Same WU and CD as yesterday
185x5
195x5
205x5
215x5
215x5

225-235-245-255-265

Went as low and slow as possible. Good burn. Thanks coach.

25/M/175
225
245
245
245
255

135#
155#
185#
205#
225#

Warmup minus squats
Back Squats (A to A)
5x135
5x155
5x155
5x155
5x155

33/M/175

225 x 5
245 x 5
245 x 5
265 x 5
275 x 5

205
215
225
235
245

60Kg
80
90
100
110
felt like I could have done a bit more however had to shy on the side of caution with a recent groin strain.

225x5x5

did sets of 3 instead of 5
225
255
265
275
285

185-195-205-215-215

3rd WOD after weighted pullups and 5 rounds x 3 shoulder press, had some catching up to do.

165x5
175x5
185x5
190x5PR
195x5PR

135x5
185x5
185x5
195x5
195x5

M/27/6'2"/195

225, 235, 235, 235, 235

Back Squat 5-5-5-5-5 reps
BW 180
Posting late. 135,135,145,145,145

This is less than numbers I posted for 2006 version of this WOD, but I'm suspeicious of my depth at that point, and my max 1 rep was less then than now. Also, I did this in hurry-up mode because had to meet my wife for golf round. Kid working at the gym struck up a conversation when he saw me squatting (no one does this at my country club gym). He is on a college football team, and said "nice form" after one of my sets. Made my day, kid.

As rx'd
Trying to take information from Coach Rippetoe's book and apply it to improve my technique. Felt good
275, 285, 295, 315, 330

70 - 80 - 85 - 90 - 92.5kg

28/190/5'9"/M

WU OHS practice
225x5
275x5
275x4
245x5
245x5
finisher 100lb db/hand farmers walk for fun

CFWU 5 reps x 3

185 x 5 - 5 sets
It's amazing just how much harder squats become when you do them right (ass to ground).

27m/200/6'1
225
315 for 4 sets of 5 all butt to calves

32 M 190 lbs
135 lbs
185
195
205
225

Just got back home from a week away on business. Doubled up this and the shoulder workout:

CFWU x 3

Squats: w/u, then 185,205,225,245,245

(Press: w/u, then 95,100,105,110,110)

Squats felt good, just haven't done them in a while so didn't go too heavy.

Shoulders are a mess. Started using Indian Clubs in an effort to rehab, but probably need to lay off presses and other heavy upper body moves a while.

Did today.
WU = BW x 10; 45lb x 10 (jumping)
135
155
175
185
195

CFWU

225/275/295/295/305

20m175

135-185-205-215-220(F on 4th rep)
*PR is 225: unimpressive, but I know what I need to work on

as rx'd

135x5
155x5
165x5
175x5
185x5

prolly could of done more weight but have an iffy back

33 y/o 224 BW

135 x 5
155 x 5
185 x 5
225 x 5
235 x 5

135,155,165,175,175

m/28/6'2"/215

100 Burpee pullups for time 12:57

CFWUx3

225, 275, 285, 295(2) x 2

CrossFit Snohomish/Trainer *Jeff Vale
198x5
198x5
198x5
218x5
228x5

4/24/08 - 215, 225,235,245,255

5min rope jump + CFWUx2

WOD

5x80
5x90
5x100
5x105
5x110

Weights in Kg

Got a few sets in.
not as deep as I need
135x5
225x5
245x5

135X5
145X5
155X5
165X5
185X5
got stronger as went along!

37/m/5'8"/145

wu
800m
3rnds
15xplanche pushups,situps,squats
100m

plance & freestanding hspu's

BS 5x5's
185-205-215-225-230

Jumping Squats - develop explosive leg and hip extension
for the jerk and second pulls of the snatch and clean.-PM

3x230,3x245,3x255,1x285,1x305,1x325

Burpees 150 for time

13:40

m25/6'3"/180#

5x185
5x205
5x225
5x246
4x265-f on the 5th

cfwux3

135x10 warmup

225x5
225x5
235x5
245x5
265x5

Working form still...

225
245
245
255 (last couple just made parallel but forced it)
255 (last couple just made parallel but forced it)

Then...
5 consecutive bar MU
225# clean pull x 3
245# clean pull x 3

34/M/190

Warm Up 135 x 5
225 x 5
285 x 5
295 x 5
300 x 5
300 x 5

M/29/72kg/182cm

5 x 42 kg
5 x 52 kg
5 x 62 kg
5 x 67 kg
5 x 73 kg

95-100-110-115-115

205
205
225
245
245

19yrs. 155lbs. 5'8"
135F-115-115-125-135

m/44/195/5'9"

wu - 300 jump ropes, 5 double unders, stretches,
2 rounds 10 good mornings, push ups, sit ups, dips, pull ups, PVC overhead squats

Back Squats: 5,5,5,5,5
198
198
218
223
223

Might have gone heavier but no spotters.

44/m/195/5'9"

wu: 300 jump ropes, 5 double unders, stretches, 2 rounds 10 each of good mornings, push ups, sit ups, dips, pull ups, PVC OHS.

Back Squats: 5 x 5

198
208
218
223
223

Might have tried going heavier if I had a spotter.

Greg's WU

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

135-185-205-225-225

Next WOD same day (weighted PU's)

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

34 M 195

135
205
225
255
225

185, 195, 205, 215, 225
next time try starting at 200

(done 4/27 immediately after yesterdays SP's)
5x135,165,185,205,225(barely)
All reps very deep w/ good form!

38/M/180--Syracuse NY
this after an 18 mile trail ride yesterday. Fun!

255/265/275/295/315 "quality squats"

M/27/230/6'3

185-205-225-230-235

m/29/160
as rx'd
225 max
ran 5.3 K to gym - 26:42
and back - 28:32

ran ~2k to/from gym as usual

5 x 55.6kg
5 x 65.6kg
5 x 75.6kg
5 x 80.6kg
5 x 85.6(PR)

m/ 29/ 68kg/ cf since 1/08

200, 210, 220, 230, 225

great depth throughout, but shows how weak I am in the squat right now

M 35/150 Completed on 25 APR 2008
CFWU3X15
45X5 WU
65X5 WU
135X5
185X5
195X5
200X5
205X5

M/29/6'1/205

225 x 5

BW: 184

135
185
235
235 (not perfect form on last 2)
185

CFWU
185/5; 195/5; 205/5; 225/5; 235/5
Completed 080428
M/47/195#/72"

smith
225
225
225
225
225

m/34/5'9/176

CFWU - 3. No upper body to help heal from OHS (hand numbness issues.)
2 sets superman raise.

225
245
255
265
275

Not bad form overall. Last 2 reps @275 not deep enough.

Dedrick:
275
315
315
345
365 - 4, 315 - 1

27/m/232

Back Squat
185 235 265 285 235-stressed good form, down to parallel

M/33/170

135x5
155x5
175x5
195x5
215x5

CFWUx3
5x135 warmup
185-205-225-235-235
12x135 warmdown

CFWUx3
185-205-215-215-215

<

225
235
235
245
245

<

BW: 163

195
215
235
245
250

m/36/187

5x135
5x145
5x150
5x155

Didn't do 5th set because felt a twinge in my right ankle. In talking to Baron, it seems that I am placing the bar too high up. Next time I will try with it lower.

Meyer-185-205-225-245-275
Godfrey-115-120-145-155-165
Plunkett-95-105-115-125-135

meyer-185-205-225-245-275
G-115-120-145-155-165
P-95-105-115-125-135

33yom 212lbs.

cfwu x2
135x1 wu

225x5
245x5
275x5
275x5
285x2
225x3

M/28/6'2/195 Martial Artist: TaeKwonDo - 3yrs.

Pre-workout Meal: whey, 1 orange

Warm-up:
- 1 Round of CFWU
- Back Squat Warm-up

WOD: Back Squats 5 x 5
- Set 1: 160 x 5
- Set 2: 165 x 5
- Set 3: 170 x 2 (Groin Muscle Tighten Up)
- Set 4: n/a
- Set 5: n/a

Notes:
- Need to do a better warm-up.
- I should have been able to complete this.
- 1st doing Low Bar Squats. Felt a lot better.
- I need to focus on my diet big time this week. I have a lot of activities.

135 145 155 165 175

m/20/6'1''/182

225-225-225-225-225

26/m/5'9"/165lbs
CFWU 3x10 (subbed pullups w/ cable pulldowns & dips w/ pushups) available gym had no pullup & dip bar
200-200-200-200-200

43/m/166

Deep Squats x 5
220
230
240
250
250

a little dicey at the bottom, next time same weight.

5:00 jump rope
cfwu x 2
95# x 10
115# x 5
wod
135 x 5
135 x 5
145 x 5
155 x 5
155 x 5 (shaky)

135# to 215#
Then multiple sets of 185# and 155#

135-200-225-225-225

BW 130; CFWUx3, SP 5/3, w/u squats and pec massage...hurt to get my hands on the bar and I even considered doing front squats instead, but worked the muscles out to do the back squat. Could have started heavier...

115/135/155/165/175

I'm sure that's the most I've done for a set of 5...should have started more like 155.

38 y/o 154#

275x5
295x5
305x5
310x5
315x5 - personal best.

WOD as rxd:

225, 275, 295, 305, 315x2

Definitely not my best. Felt like my legs were gassed from yesterdays workout.

whoo hoo this should be fun...legs and butt still sore from yesterday.

Done on Apr22: 275,285,285,285,275

45/m/200
warmup with snatches 65# overhead squats
all squats off dynaball
196x5
198x5
201x5
201x5
201x5
15 box jumps 24" ,250 jumprope singles

m/ 31/ 6-2/ 245

45x5
95x 5
135x 5
185x 5
225x 5
275x 3
315x 1

I took this easy because I tweaked my mid back on the left side yesterday, and because I haven;t squatted heavy in months.