This will be fun, Saturday, I need a break.
I may do this but my body is wore out.
sets of 5 at 315 should be doable.

cheers for that. i need something to work my very weak chicken legs.. Cindy juiced was not fun. talk about sweatbox and muscle fatigue. bring on the rest day tomorrow

Tom looks like a beast.. will he be competing?

Does Panda Express need any new accounting staff. I want a job there. Kyle S

So is Panda catering the event? Because if so, I might have to make the trip. I will eat for time.

Muscle ups 7:00 - where are the rings?

Oh man, I love back squats!

Well close enough, but yeh pretty cool little garage they have going, sick skiping btw haha 3..2..1 GO!

P.S Love back squats!

love me some back squats

Fat Cindy just kicked my ass.

Cool video. And I LOVE Panda. Mmmm broccoli chicken and mushroom chicken

Back squats suck!

Not really just felt like being different. 3..2..1.. GO! (then rest and repeat 5 times)

Great video! My job needs a garage gym...

How in the world are we going to get back squats after doing 400 some odd bodyweight squats today!!

I WANT SOME CHINESE FOOD....

NOW...

yeah....i want to work at panda or any company that has a crossfit gym. that would be a cool guy to have as your ceo

Thats awesome guys, thanks for supporting Crossfit.

Nice video, it's cool to see people at the top promoting fitness. I work in a fire house and my chief can't carry his own bunker gear let alone respond to a working fire... Maybe we should recruit from Panda Express?

Looking forward to some good ol' strength training tomorrow.
PT's Free!!

#18

Sam, the answer to that my friend is: one at a time. Charge!

Did Crossfit just sell out?

That video was SO cute! I love having some humor with fit sweaty guys HAHA
Is PandaExp zone? ;)

Does this mean Panda Express is Zone friendly?

I missed yesterdays WOD. What if I did 1 rnd of 15 PU's and 30 Pushups before each of todays rounds of squats?? Think it's a good idea????

That's pretty cool that Panda Restaurant Group is sponsoring the Crossfit games.

I have a suggestion for Panda. They could offer zone meals with their current food offerings, they would just need to adjust the portions to make them zone friendly. If they did that, I would eat there every time I went to my local mall.

Does anyone else concur?

Tom D. What do you think?

Have Fun, Train Hard,

Billy

Panda's is a good postwork meal.... maybe?

WINGS RULE!

11 CUPS AND COUNTING!

I'm a newbie - never done CF squats b4.

Can I wear a belt or do them raw?

Belt adds 60# to my 5 rep max.

Thanks for your help.

Go CF!

Tim #32-
Do them without the belt. Wearing a belt keeps your core and stabilizer muscles weak by allowing you to rely on the belt. If you drop the belt your weights will be lower initially but it'll help you in the long run.

#25

CrossFit didn't sell out. Panda express just bought in.

I think you ment to say "Thank you"

#33 Eric:

Thank you for the response - CF is great b/c everyone is so positive!

Looking forward to leaving the 4" leather strap behind.

Eric

Thanks for clearing that up, my friend insists that he should use the belt on DL's and Squats, but I told him not too, but I just said bc no one in the CF videos uses them haha

I don't personally use a belt or knee wraps or anything, but I thought the belt was to help support your back?

Impressive to see a CEO leading the charge in this fashion!

Lead by example...It is the best way. (IMHO)

I thought that was way cool...

#34

Sevan, is this the same sevan who got raped by CF girls?

panda, huh? pretty cool. i might have to eat there once in a while. i wish my company took all the money they were spending to get everyone a globo membership and put it toward a pullup bar, a few barbells, bumpers, rings and a ghd...

I'm psyched about this WOD. I just got back from Rip's barbell cert in Kansas and we thoroughly learned the back squat. I'm ready to put my newfound knowledge to work.

#38... that's messed up.

Eric:

Rippetoe made a good point at the barbell cert about using belts, lifting straps, and other training aids. If you are lifting for pure strenght than an aid like a belt may allow you to train that much heavier therefore allowing you to improve your strength that much more. Keep in mind that you should not sacrifice training things like grip strength so that you have an equal development in your all around strength but if you may be capable of lifting more weight than you can hold on too. Also a belt can provide good tactile feedback while squating or deadlifting and help you to maintain proper form, i.e. lumbar curve. I used to think that belts and straps weren't "crossfit" but I can see Coach Rip's point. With my dead's I still lift with an overhand grip until I lose it then transistion to an alternating grip. All my 1RM's are alternating grip and at least 30#'s heavier. (Last PR 425 w/o straps or any aid) I make sure my CFT is without any kind of aid but I wouldn't totally trash the idea to use belt or straps to push my training a little further. Also, Rip said to be sure your using the right kind of belt, not that spandex velcro crap you find in most globo gyms.

Sam comment 34,

I think that Sevan is awesome for going up against those ladies (some of our best crossfitters). I love that video series and I think that it takes a pretty big guy to do it so other crossfitters can have something fun to look at. Keep your chin up Sevan, you're a good dude and I concur with your last statement (comment 34).

Have Fun, Train Hard,

Billy

Can someone tell the CEO to stop putting small amounts of crack in their orange chicken. That stuff is OF THE DEVIL!!!

3...2...1...GO! (eat orange chicken)

A recipe to meet Pukie.

billa:

Thanks for the tip re: Ft. Lewis. I went over there to the 1st Group Compound and got a tour from the Staff Duty specialist. Nobody seemed to know a Bill Adams, Duke, or Eric. What time do you all normally hit the WODs. Please shoot me an email with your phone number so I can be put to shame by you GreenHats. Thanks.

#34- Yes that is the same Sevan. Personally, I would loved to get raped by CF girls.

Oops! I meant #38.

PANDA Restaurant Group - I had the opportunity to tour their HQ in 2006 and everything is "FIRST RATE"
How fortunate for PANDA Restaurant Group and CrossFit to build a mutually beneficial partnership...
...as I am a "FAN" of both!

Nice Video!!!
Kudo's to PANDA'S "Marketing Department"
...Got me craving for: "Beef & Broccoli"

hahaha it pure irony seeing the top executives promoting fitness yet making a living off of making americans fat. go ahead and share your nutritional facts of the company you run and then go do some more muscle ups

RV-KY, Comment 45

That's funny, Eric is the group commander, Mikey Sherlock is the group sergeant major, Duke is the Special Forces Guy in charge of the combatives program for all of 1st group Special Forces and me, Billy, well, ask around a bit more...

As far as when/where to Crossfit. Folks are usually there at the group compound around six and we either head off to the gym on the compound or to one of the gyms on post or just outside on the PT field across from the combatives pit and the climbing wall depending on the WOD. Shoot me an email.

Freddie C. comments 46/47, What a way to go... also, a friend of mine, Nick, is going to your next cert at One World, I'm jealous :>)

Have Fun, Train Hard,

Billy

To quote Rippetoe:
"Your belt should be used judiciously, possibly restricted to the last warm-up and work sets if then. You may not need a belt at all for much of the early part of your training career, and if your abs are strong and your back is uninjured, you may prefer to never use one. This is a judgement call, but it is probably prudent to err on the side of safety if there is any question at all about it. A belt will not prevent your trunk from getting and staying strong. There is plenty work for the trunk muscles even if a belt is worn on heavy sets; it's not as if your trunk muscles just go to sleep when you put on your belt. A belt does in fact help you lift more weight safely than you would without one, since a tight back feels better when squatting and that tightness allows you to develop more force against the bar."
Starting Strength, The Squat, p.59

I have a friend that played college football and held the squat record at Alfred University for his weight class. His coach did not allow the players to use belts. My friend sustained a career ending injury while squatting.
The belt debate is the one aspect of crossfit ideology I disagree with (except the occasional DL straps). I lift as long as I am comfortable going without a belt then on my last couple loads I will use a belt. Its safe, and I get stronger. On the workouts of last cycle after the CFT, for example, I never use a belt, but for heavy deadlifts and squats I do. Thats my .02 cents. If I ever compete in the crossfit games, i'll adjust. Until then, the belt is for me. Hopefully this helps and stirs up some good debate.

Today, the 4th, I did Backsquat 3-3-3-3-3 b/c I cannot do pushups for the cindy x3 workout (shoulder injury), and I did 5x5 BS last Wednesday.
Warm-up:
OHS: 45# x 15
BS: 135# x 10
185# x 5
Then:
235 x3
245 x3
255 x3 w/ belt (PR)
265 x3 w/ belt (PR)
270 x3 w/ belt (Final PR)

#34

Hey David,

Yes, it is the same sevan... never been raped though... so maybe it is not the same sevan ?

I'm confused ?

I have actually never met another Sevan... so it must be me....

But one time some boys at church (back in the 70's) pushed me down the stairs 'cause they said Sevan was a girls name...

whatever..

Check out what i'm doing in the morning. Its a little workout I found off of Crossfitgeneration.com. It should be called "Nasty Girls Gone Bad."
3 rounds:
50 squats
25 box jumps
7 Muscle-ups (i'll be subbing)
10 reps, 135# clean and jerk
10 Handstand Push-ups
If anyone else wants to do it we can post our times to compare. You guys might be all "squatted" out though...

Panda Express Nutritional Information

They don't have many dishes that are Zone/Paleo friendly, though I suppose it's possible to pick some items that aren't too bad for you.

No linking from the boards?

http://www.pandaexpress.com/images/pdf/NutritionInformation.pdf

225/245/265/245/225

sets of 5-5-5-5-5? so what is the rest time? could someone please tell me.....thanks

I'll be doing this WoD solo in the am. How do you dump safely? Thanks!

Friends -- thanks for your comments about Panda. I'm proud to be part of the CrossFit movement because it works. It helps people enjoy a better life. Regarding Zone friendly at Panda, Billy has it exactly right - I eat Zone meals at Panda by adjusting the portions. We need to do a better job of explaining this.

We'll be at the Games, serving food and cheering on the competitors. I'll have a Zone friendly offering!

I want Sevan to come to my Garage Gym....

Damn! My legs are killing me. 3.2.1.1.1.1 GO! Aloha everyone!

#54

Make sure when your doing it, that the seat is down, and the door is locked, saves a lot of embarassement :P

#54 - always make sure the toilet seat is secure

Fisrt CF workout today, did okay except for the pullups. I'll try the jumping pull ups next time!!! Did I mention I hate back squats!!??!!

MGySgt. M/46/202

Awesome coincidence, I just finished having Panda for dinner. Orange Chicken along with Kung pao Chicken. Signed on and what do I see, nothing but Panda’ CEO CrossFit’n like me.

Looking forward to trashing my legs in the afternoon,

OooRahh

I love Panda Express, but it don't love me. I have no idea what's in it, but every time I've eaten there, well, let's just say I get a lot of reading done starting about 40 minutes later.....

so if i just start doing the WOD for the next few months am I going to make complete body gains???

OK - here we go f0r another day.

Yes, 5 sets of 5 reps is the prescribed WOD for the day.

Today would be a good day to do the CFWU that you skipped yesterday.

Unless you are shoring up an existing injury you are best off not using a weight-lifting belt, wraps etc. Take the hit in weight for a little while, it will come up again. ** In fact soccerman has already covered it better than me above - that looks like practical experience and sound advice, nice one mate. It's your WOD, make your mind up

Rest anywhere from 2-5 mins between sets, long enough to rest but not too long that you have to warm-up again.

Cheers, kempie

Unfortunately, I doubt if I can support this particular sponsor. Like any fast food chain, the majority of Panda's food is produced by conventional industrial means: choc full of fertilizers, pesticides, antiobiotics, hormones, etc. The meat all comes from horrifying CAFOs where chickens are sometimes fed parts of other chickens and the eyes of cows become irritated with fecal dust while they eat No. 2 corn all day instead of the grass they were meant for.

I suggest you all read the book or buy the audio CD for "The Omnivore's Dilemma" by Michael Pollan. After which, you'll certainly have a harder time eating at the Panda Express.

Promoting Panda contradicts, at least in a sense, Crossfit's independent and healthful-mindedness. This was perhaps a dubious choice, Coach.

I think the Crossfit community is one better suited than most for the necessarily independent-minded and extremely pressing discussion of food quality in this country. However, it seems we've yet to initiate the conversation.

crossfit is the bomb, seriously...I've only been doing it for about 2 weeks now and I've lost almost 5 pounds....plus my workouts have never been this intense....after 20 minutes Im exhausted, more exhausted than when I worked out for an hour.

f: 35/5'7/59kg

25 - 30 - 40 - 45 - 50 (new PR by 5kg)

4 days into my zone diet. Ran 5k last night in 26mins, 1min 56sec faster than before.

Helen

Of course, its possible my research was incomplete or erroneous. Tom, I invite a rebuttal and a list of your suppliers.

I should also add that I realize the majority of people simply don't know where their food comes from or how its produced, so its almost like a non-issue. That's bad.

Y'all talk about Zone all day and the foods involved as if they are homogeneous commodities. Alas, not all chickens are created equal. Have you ever cracked a "real", pastured egg next to a normal supermarket egg? They can barely be considered the same thing. I'd rather eat a wholesome, "naturally" produced diet, that violated Zoneness left and right, than a strictly Zone diet produced only by conventional, industrial means.

Please, everyone, get the audio book for "Omnivore's Dilemma", listen to it in your car. Its not flawless, but its an incredibly educational and entertaining crash course on eating.

Dirty trick after yesterday's squat heavy work out. Yesterday squat heavy, today heavy squat.

That has to be one of the fittest corporate staff's out there. Thanks for supporting the community Panda!

M/5'9/210
225Lbx5
315Lbx5
365Lbx5
385Lbx5
315Lbx5

#1
Keep it up Charles, you're doing well mate-did
5 dips
10 push press
15 box jumps
for 20 mins
managed 11 rounds-chesticles are fried!

Fat Cindy or German Cindy-6 rounds as RX'd (Cindy PR is 24 rounds)

m/29/215/6´6"

60kg/80kg/70kg/80kg/80kg

Legs were of course tired from yesterdays wod.

3x5 @ 47kg
1x4 @ 52kg (failed on 5th)
1x5 @ 49.5kg

32/F/132#/5'7"

34/M/168
135-225-275-295-305

As Rx´d (kg):

91, 96, 101, 106(PR), 111 (PR but borderline)

Did it after the workout with 800 meter run, 50 pull-ups - 3 rounds. (subbed row for run)
30.38 min

I also find it interesting that coach teamed up with Panda. The CEO seemed all into crossfit, but at the same time he is supporting obesity and heart disease. Aren't these the things we are trying to fight?

No if they offered meals by the block and made an effert to use more natural ingredients then maybe. But either way you are eating at a place that the first 3 items they offer you are all contain glucose and are sure going to give you an insilin spike and not let you loose any body fat.

Thanks for the support, but if you want to support the CrossFit movement try doing it from behind the counter.

See you at the games!

Unbelievably negative and cynical about Panda restaurants and their food. We don't have them in the UK. But I see this as an opportunity for Crossfit to influence positive change. Having said that surely eating out at these restaurants is a treat and not a daily source of food. Nearly all foodie treats are bad for you. That's why they taste good!

Some of you need to calm down. Panda is NOT the reason people are fat/unhealthy. Everything in moderation. You might be a little less angry if you had some Kung Pow Chicken every once in a while.

I'm not in the least surprised that the CEO and other members of the staff of Panda are into CrossFit. Most CEOs are former athletes and continue to remain in good health throughout their lives. Good for you guys.
- Chad

Not bad, though my right quad is sore as all get out.. maybe the tabatas before yesterday's wasn't such a good idea :)

135, 185, 225, 275, 215

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

First there was FIREMAN FRAN
THEN
SWAT FRAN
NOW "FOOTBALL FRAN"
www.sjp-crossfit.blogspot.com

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

179 (3)f
165
170
175
179

49m/5'10"/225
cfwu x 3
as rx'd
135,225,315,335,365(2)
I think yesterday's wod had my legs quite tired.

M/40/5'11"/180

155,175,185,195,195

F/37/5'6"/140

75,95,115,125,135

27/6'6"/194 lb

80-90-100-105-110 kg

37/M/197

250
275
295
315
320

A mediocre effort at best...blah

33/M/187

285
295
305
315
320

Does anyone know where they got the pullup station in the video? It looks like it is free standing and we could use one in our gym.

Remember food does not make people fat people eating too much food makes them fat.

95,115,135,155,175(x3)

#47 Soccerman, regarding using a belt: so use a belt then, you don't need permission. Heck, wear straps and gloves while you're at it.

That being said, your friend that hurt his back squatting either had poor squat form or used far too much weight; I highly doubt not using a belt was the cause of his injury. If anything, his coach was guilty of not teaching proper form. If you don't wear a belt on the field then you shouldn't wear one in the gym.

Starting to get the crossfit warmup now. The 30 seconds of the samson strech was evil before, now they're just not nice, same goes for dips. Did 10 dips! Woo me!

Started simple and light:
60kg
65kg
70kg
72.5kg
75kg (165#)

Or something. Didn't excpect to go all the way to 75, so again yay me. Now all I need to is to do Hang Power Snatch workout from tuesday and I'll be back on track.

So, maybe 5 sets, maybe 7-8, not sure. Scaled up from bar, to 225.

225, 5th rep got ganky.

37/m/5'11/200 (yep, dropping mo' weight)

50K on Sunday, so looking to scale down 2 morrow's training to give my body some rest.

Cheers!

---
Christian
http://run100miles.com

WOD As Rx'd.
Back Squat 5 X 5
205, 205, 205, 205, 205#.

Perfect weight for me; I barely managed the last rep of the last two sets.

M/41/175#/6'1.5"

225 - 245 - 255 - 265

Ran out of time for the last set but they were all super-deep, good reps.

M/39/185

Kudos to the executive team at Panda's who seem to be leading from the front. Actively embracing fitness at the highest level of management and providing staff with the facilities to pursue their own fitness ambitions should be applauded. Panda's financial support for the CrossFit Games is also laudable.

Criticizing the restaurant chain for the food choices it offers is ridiculous. They are choices, options that you can weigh if - and only if - you CHOOSE to eat at the restaurant in the first place.

An independently-minded person, rather than a dogmatically-driven one, recognizes dietary choice and assumes the responsibility for his or her own health.

The Zone is an option, and a very healthy one. Chicken wings and a pint of Alexander Keith's India Pale Ale is a less healthy option, but it remains a choice I make from time to time, especially when the hockey game is on. Chastizing the owner of my local pub for providing me with that option is absurd.

Today's workout as rx'd:
185
205
215
215
215

Low numbers but 225 is the point at which I begin cheating in the depth of the squat at multiple reps. I see much bigger numbers in the near future as my form improves.

More better faster

25/5'9"/137

40-50-60-65-70-75(4) kg

Didn't get the 5th rep at 75 kg. Haven't back squatted in a while.

CFWU
situps to 10 degrees below horizontal
90# assist on pullups and dips

WOD
5-5-5-5-5 Back Squats

165
175
185
195
205

This is the real deal at Panda. Proud to be a PandaManiac! JG

Legs a little heavy after track workout and unsure where to start with weights

135
165
195
195
195

205
225
245
265 (pr)
285 (failed on 3rd rep)
270 (pr)

Max was 15 lbs. heavier than 080421

30/m/508/205.
235-275-285-295-305.
Maybe I could have gone up, but I wanted to make sure I wasn't sacrificing squat depth.

Mark
M/155/48 yoa
155, 170, 185, 195, 200

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

225-275-295(3)-275-275

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

WU .5 mi. walk on treadmill
BS oly bar
95# BS
WOD
135/155/175/185/195
AtoA

(Dan in Royal Oak Michigan, Detroit FIre Fighter)
Just watched the video "Phoenix", what a tribute! I've been watching videos for the past 3 months and always thought I'd be able to go there at some point and get some. I haven't seen every video or read every journal, nor have I gone to a Cert. just yet. Life is change, sometimes hard to accept. Sorry to see it go.
I am encouraged to get with others in my town who are excited to crossfit. Right now it's only me and my training partner. Going to a local Mom and Pop gym owned by a little older lady, she rocks, they are very accepting of crossfit. In fact they have a crew of powerlifters that are great guys and offer instruction when asked (Fitness Unlimited). I guess what we can get from seeing any group that cares for it's members and are all striving for excellence is to go and find that for yourself. Surround yourself with good hard working people and they will rub off on you. I am currently collecting piece by piece my own home gym and sometimes workout right here when the WOD calls for it. If there are any other CrossFitters in the Royal Oak, Mi. areia you can email me at dananderson73@gmail so we can hook up and train.
Thank you Coach for making the complex, simple.
~Dan

those panda guys are savages

bw 165

225x5
240x5x4

135-135-145-135-135-135
Started to up the weight but form looked sloppy so stayed at 135. Was really in the mood for a metcon but training partner is OCD and made me do this. Bleh!

post 64, 67 & 79,
Your diet is your diet and I am happy for your choices. However self control and a little intelligence goes a long way to keeping healthy. People are obese because they eat too much and exercise too little. The fast food industry does not tie you down and shove fattening food and soft drinks down your throat. Panda may not be the best example of healthy food, but at least it isn't Fat Burger. Good choice Coach, bring the mountain to Mohammad and maybe there will be a Zone menu for we infidels.

44/5 11.5/158

Squatted yesterday - got up to 187 x 3 although form nothing to write home about. 220 is my target...

SO today thought of doing 'pie eating cindy' from yesterday, but as have hurt wrist on my CoC grippers (wimp) did..

'Mutant Michael'
1000m elliptical trainer thingy
50 sit ups
20 pressups
50 supermans

3 rounds 17:30

Pleased!

Just going over the numbers and looks like for this WOD we should be somewhere around 85% of our 1 rep max. Hopefully we all did that last CFT so it should be pretty easy to determine the weight and better having a recent max out session. Good luck friends, GET SOME!

Thanks, that is all.

Oh one last thing, here is a good site for percentages:

http://www.math.com/students/calculators/source/3percent.htm

Thanks, that is all (for now).

m/45/154

115
135
155
175
180

I am new to this in iraq so im not sure how i did. My bodyweight is 195 and i did 185 X 5. Problem was i didnt have a squat rack, just smyth machine

Went overhead for 3-3-3-3-3 reps
60 kg, 60, 60, 65, 65

M/36/150/5'5"

Warmed up with a variety of squats/stretches and jumping rope.

185/205/225/225/225
Super strict and super deep, which is really deep considering how short I am. First time using my new squat rack compliments of craigslist for $100. Leg were a bit sore from yesterday's WOD

135
165
185
195
205

205-205-215-225-225

followed by 25 knees to elbows
25 walking lunges
25 KB swings (50 lb DB)
25 walking lunges
25 ultimate burpees

M/36/6'5"/213

205-215-225-235-245

All done as RX'd with an observer to make sure I went deep enough. I'm gonna crush that next Crossfit Total!

Nice sponsors, actually living out what they sponsor~
42yo/f/155#
lisaq wu
back squat 45#-10x, 95#-7x, 125#-5x, 145#-5x, 155#-5x, 160#-5x,5x

135
165
185
205
215

27/m/180

Went super strict and I am paying for it now.

225
215
225
225
235

F/39/121
So sore already! Worked up to 115# tried to go 135# but failed at 3. I'm afraid to really push it without some there to watch me.

33/F/5'10"/155#

Did 5-rep back squats yesterday with 185.

Today, worked on 200m sprints:
00:36:00 (with one turnaround)
00:36:57 (with one turnaround)
00:34:46 (straight sprint)
00:37:50 (with one turnaround)

CFWU- 5 pu's @20 assist
45,55,60,65,75,80
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Worked on form today. I got an excellent block of instruction on the low bar squat and worked on that until I sufficiently grasped the concept. I definitely reccommend getting familiar with it if you are still squatting based on the instruction from your high school football coach.

As Rx'd
155
185
205
225
225

The weight is not so impressive, but I feel infintely more comfortable with my form and can't wait to see what I can put up when I try this again this weekend.

m/23/145lb/5'8"

175
195
215
225
235 (bad form on 4th rep, failed on 5th)

form was good according to spotter on first 4 sets, 5th set started getting shaky.

155-160-165(PR)-165x3(4F)-160x2(make up 2 reps for 165)-160x3(4F...Starting to get tired)-155

Good day today:

235
245
245 (old 5RM PR from 04/21)
255
260 (New 5RM PR!)

I am spent!

100 k x 5 (DJD was acting up) was not enough of a work out so I added Dead Lifts, felt great
170 k x 5 singles
(DJD does not bother me doing DL’s?)
m/50/220
American by birth, Lightfighter by choice

Warm-up

275 x 5
275 x 5
295 x 5
315 x 5
335 x 5

All squats done ATG

warm up,

5x135x3reps press

5x135x5reps squat

5x225
5x245
5x265
5x245
5x225

warm down:
1x205 push jerk: failed

3x185x5 push jerk

30/M/150lbs.

225
255
270
285 (old 5RM)
295

Finished with a 20 rep set at 225.

M/52/179
165, 195, 215, 235, 245

185
215
215
205
205

Great Video, Super garage gym, more businesses should get on board,,,,,3 2 1 GO!!!

5x195
5x215
5x235
4x235
3x235
use metal plates so can't miss any

Comment #97 Marty

You make a good point, Marty.

I don't care what the hell people eat nor do I believe myself dogmatically driven though my syntax may regrettably take that tone. My point is that the methods for producing food for places like Panda are simply unethical. They are inhumane and environmentally unsustainable. As for how gross and unhealthy the stuff is, well, its no crime to point that out to fellow health-minded individuals who might not be entirely cognizant of it.

M/39/6'0"/155
CFWUx3
45x10,135x8
185,195(4+f),185,185,185

A little less than last time (195). I considered trying 195 again for the 4th set but wasn't completely there mentally so I stayed at 185.

20 rep deep squat with just the bar.

235
235
235
240
245

Interesting debate about belts in these comments. I'm new to crossfit and had always worn a weight belt while squatting/deadlifting/power cleaning as a matter of course. As I understood it, belts are for hernia(sp?) prevention primarily and any added benefits or back protection were secondary.

Obviously things like leg wraps and squat suits are/were only used in competition but our coaches always made us use belts and cited it as a liability issue.

Does anyone know if there is a Crossfit gym in the Manayunk, PA area? I'm going to be there this weekend and I would like to do the WOD somewhere other than LA Fitness.

BELTS / STRAPS: I don't use them.

Why? Because the stretcher I pick up with a soldier on it doesn't have straps on it, and the time it would take to throw a belt on would NOT be time well spent. That soldier is going to be relying on my hand and forearm strength to get him outta there.

Seriously, how often do you cruise around looking for 450# things to pick up? Just take a few pounds off and keep your core the way it needs to be. No biggie.

Those are my thoughts, anyway.

Then again, what the hell do I know?

BWUx3

Warmed up with squats at 45,95,115 and 135

WOD:
155
157
160 only got 3
155
157 only managed 4

Depth good throughout.

Shoulder therapy day 5
As Rx'd 165-185-205-215(PR)-225(PR)
Preceeded and followed by 10 minutes of stretching. This didn't feel all that bad; never felt close to failing. It surprised me that on 4/21 I failed at 210.

Kudos to Panda Express. We all ought to be a little more supportive of companies that sponsor (and actually do) crossfit. Some of their food might not fit well into the Zone diet - but I'm a big believer in moderation. I'm confident that a crossfit devotee with good self control can eat out occasionally and not suffer serious setbacks.

The thing I hate about weight belts and gloves, it's so hard to find ones that coordinate with my shoes.

Sponsorship isn't an endorsement. It's funding for an event. The site has a lot of beer drinking and no one is bagging on that. Get real. No one told anybody to eat at Panda Express.

Well legs are stiff from wednesdays workout so after todays workout i'll probably fall down the stairs leaving the gym but its all good. I was sucking wind through my butt-hole yesterday, and I mistakenly thought it would be a fairly easy workout.
B

Ive seen on here a link for the the blueprints to build a jumpbox. If anybody has that link or can remember where I saw it I d appreciate the help.

I'm new to CF, just started this week. I see lots of comments referring to yesterday's workout as "Cindy." I looked on the list of exercises and I don't see a "Cindy." Am I missing something? Whatever it's called it kicked my ass yesterday. Thanks.

5*205
5*205
5*215
5*215
4*235
(i got metal plates and if i dropped them my floor would be screwed. Felt my legs starting to fail and thought i wouldn't be able to get the last one.)

Still kinda sick. Did 3x5x100kg.

# 153
Newbie,
I was wondering the same thing myself and I couldnt find a reference on the site either. Any one able to explain?????

#153

Cindy is as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Yesterday's workout was Cindy on steroids.

Bwt: 135

221
254
275 (pr)
286 x3 (still need to bring in 2 1/2lb plates for smaller jumps)
275

I see.
Funny thing about that was as i was doing it I was contemplating breaking the sets down to exactly that configuration to make it a little easier to manage.

bwt:153

185/195/195/205/205

2rd wmup
135/225/315/315/225

Newbie and Bryan:
You can find the Named Workouts in the FAQs specifically in section 4. Yesterday was essentially Cindy Cubed. It had no published name but was very similiar so names are made up in this comments section as you will see occasionally. Welcome aboard and good luck.

Mike

m/31/175/6'

5x5 squat

225
247
257
275(3)
247

MHLANE -

Thanks you just answered my question.

The low-back squat is elite! Thanks Rip, you're bbell cert has improved my squat by so much. I actually look forward to heavy squat days. It won't be long before I'm mashing huge weight(relatively)!

195,205,215,225,235

Last time we did this wod I ended at 185, I probably could have done 255 this time!

rope jump + GWU + BWU + 50 and 70 8 reps warm up

WOD as rex'd

90 kg
100 kg
110 kg
115 kg
120 kg (PR) :)

M/19/83/184

Warm up: 10x50

1; 5x187
2; 5x209
3; 5x209
4; 5x187
5; 5x220

Been some time since I have been doing squat, witch the numbers also show...

230,240,250,260,270

really focused on form and depth.

Today was a little surreal, in that while I was doing my squats, a "trainer" was indtroducing a woman to the squat as well. First off was the smith machine, then weighted in the rack. No real instruction given other than advice on hand placement on the bar and that he spotted her. It was a little scary to watch. Bit my tounge and carried on. (Probably not the "right" thing to do, but what is in this situation?)

WU: 135#X5 205X5

225#X5,245,245,245,250X5

My body was shaking and my knees were quaking...

#144 There are 4-5 places within the philly area. I'll be down in the area this weekend (Lansdowne and West Chester) area. I'm trying to go to either http://greyskullelite.blogspot.com/ or http://crossfitdelawarevalley.typepad.com/ both of which are probably around a half hour from there.
or checkout phillycrossfit.com and there is a south philly one.

Or you could always just go to the affiliates page for PA like I did.

M/28/6'4"/255

1; 5x275
2; 5x295
3; 5x315
4; 5x335
5; 5x345

Comment #42 - Posted by: freddy c._one world:

"Yes that is the same Sevan. Personally, I would loved to get raped by CF girls."

Hilarious! OK. I'll see see you and raise. I'll combine all the various topics into one for today:

I want to be raped by a CF Hottie while eating Panda Express and wearing a Weightlifting Belt.

Sweet baby Jesus, that's so stupid it may be brilliant!!!!

32/m/210/6'5"

225
245
265
265
265

A little weaker than last time but legs were feeling it from yesterday.

27/6'8"/210

225-235-245-255-265

As Rx'd

M/28/265#/6'3'

225
245
275
295
315

Could of gone a bit higher but I am too hesitant after my last knee surgery.

f/39/140/5'0"

WOD as rx'd

my max back squat is 125 so I did all my sets at 100lbs total.

Max #145 Excellent point
The pr's and the games and the competition are just to make it fun and interesting. The tail on the dog lets you know when he's happy. It only gets weird if you try to make the tail wag the dog.

Bwt: 167

225
235
245
250
240

Rack was not available. Will do WOD tomorrow

CFWU x 3

DB Presses - 30#x5, 35#x5, 40#x5, 45#x5, 45#x5
Weighted Pullups - 10x1, 25x1 40x1(f), 25x1, 25x1

m/37/197/5'10"

CFWU*3

225
235
245
245
255*6

Felt good today, despite the DOMS from air squats this week. ROM better than last time doing this WOD. Weight up from 215.

Next item on the buy list is lifting shoes. The 3yo NB crosstrainers are not crossFit.

ive been doing crossfit for about 3 months now. a buddy of mine wants to get back into working out. what would be a good WOD to make him a believer in CF? i was thinking something like a quater gone bad. thanks for any help in advance. 3 2 1 go

BS 5-5-5-5-5

225-235-245-255-265

I'm fairly new to this. I can't seem to find where it says what the rest periods should be between sets.

Didnt know weight limitations, started by practicing form with the bar. 1/2 mile warmup and cooldown @ 7:30 pace.

10xbar
5x115
5x135
5x155
5x185
5x195
5x205

28yrs/165/M

185, 225, 255, 275(fail), 265...ran out of time on lunch break to do fifth...this and DL are my weakpoints...getting better though!

Hello, everyone -- Take a look, I just posted this on my blog:

CrossFit.com Knows How To Honor The Troops
http://posthumousluger.com/?p=168

instructions for plyo (jump) boxes are listed under the crossfit journal in the equipment section. Here's the link http://www.crossfit.com/journal/2007/06/plyo_boxes_by_lincoln_brigham_1.html

Here's a bouldozer:

KB (DB) Swings 40# - 100 reps
1/4 mile run
Pull Ups / Dips - 10 reps each, alternations (5 sets)
1/4 mile run
KB (DB) Swings 45# - 80 reps
1/4 mile run
Pull Ups / Dips - 10 reps each, alternations ( sets)
1/4 mile run
KB (DB) Swings 50# - 60 reps
1/4 mile run
Pull Ups / Dips - 10 reps each, alternations (3 sets)
1/4 mile run

+/- 45 minutes (didn't keep an accurate time)

225
245
265
285
300

Coach, fellow Crossfitters...off the subject of today's WOD but...I train at CrossfitbyOverload as well as with Crossfit951 in Murrieta California. I am not yet certified but am attending the Level 1 cert at Camp P June 14th and 15th. Can't wait, very excited! Anyway, I am asking for any advice on Crossfit coupled with marathon training. I am signed up to run the Marine Corps Marathon this October and have not yet begun my marathon training. I am an avid crossfitter. I have heard of few different things about this subject. I am respectfully requesting any help and/or advice from anyone out there. Your help is greatly appreciated! Looking so forward to becoming certified!!

Thank you. Casey Jones, CWO3/USMC. M/5'6/165#

Great Job Panda Express for incorporating this program at the Executive level.

As far as the criticism is concerned, while I personally support it, and well, I am a vegan by choice, I do not think the video in itself has anything wrong about it. On one hand, it could be looked at as a Panda marketing strategy, on the other, maybe its Panda saying, "maybe we aren't the healthiest out there, but we are trying."

Having said that, I still wouldn't go to Panda or recommend people eating there, but I want to keep seeing Panda's progress in moving towards a more healthier direction. And who know, one day we all will be impressed by how far these guys have come from the "unhealthy to the healthy." :D

How long has it taken us to get this far?

Alright, 3..2..1..Go!

One question:
How do we get a Panda Express on site with the new CrossFit NorCal?

245-250(f)-245(f)-225-235(f)

Warm Up
x3:
50 jumprope
15 sec samson stretch each leg
10 situps, decline bench
10 BEs ghd

Then did Pregnant Cindy, 4 rounds. Felt weak, especially on the push-ups, need to stop skipping them in my WU.

Squats:
205x5
215x5
225x5
235x5
255x5

Last two sets were a little shallow.

QUESTION: Anyone have good advice for incorporating yoga practice into CF practice? I like yoga, it seems to give me some added benefits, but I'm worried about overtraining. Better to do an hour of yoga in the evening after CF in the morning? Or on a rest day? Or should I take the rest day off completely?
Thanks

PS m/23/6'0/189
(first time under 190 in a good while, yay)

31/M/150/5'8"

cfwu 1 set
One round of:
15 pull-ups
30 push-ups
45 squats

5 min. rest then:
Squat 5,5,5,5,5 reps
151
151
157
162
174

Now I know I can go heavier next time :)

cfwu x 1
1000m row

BS 5 x 5
155/170/185/185/185

BP
5 x 3

DL
5 x 5

M 38YOA/5'8" 182
Ran 23 min @7:24 pace
235/255/265/275/285
Missed yesterday so I made up for it today
Elbow still a bit weak so subbed yesterdays workout with Cindy. 13 rounds.
Cheers to all of the Crossfitters in Mosul.

37/m/5'11/165

c&j+fs: 85%x6x1 115#-115-115-125-125-125

135#-145-155-160f2-160f4

225 (5)
245 (5)
275 (3)
275 (5)
285 (2)

Then did 3 rounds of FGB subbing DU's for Rows.

Geordon #25-
Yes. We have sold out. We have nothing of value to offer...now you can go back to Jazzercize.

Sam #32-
Belts are fine but they train you to be effective USING a belt. For sport and life we want to stabilize the spine sans belt. Clarence Bass had a great research piece about this maybe 5 years ago...you might look on his site for that.

Re Panda:
The folks who think Panda (or any other fast food vendor for that matter) are the harbingers of evil need to wake up. Are YOU going to go save everyone from themselves? Do you know how easy it is to put together a Zone favorable meal at Panda? At a 7-11? These sentiments have an eerie undertone similar to socialist screes. Take some personal accountability on this topic. At Panda one could construct a high carb,low fat meal, a low carb higher fat meal, or a balanced macro-nutrient meal...if you have a brain in your head. It's YOUR choice, quite bellyaching about having a CHOICE.

M/5'9"/19/175

Going for 275 today, really deep, below a medicine ball

EVERYONE SHOULD WATCH THIS VIDEO AND COMMENT BACK

http://www.youtube.com/watch?v=zUdjhKbImwE

185
215
225
245
245
Legs are JACKED from yesterday.

CFWU

As Rx'd:
225
245
245
245
255

31/M/170

CFWU X2

135X10
225X10

315X5
315X5
315X5
315X5
315X5

40/m/176cm/71kg

Sub'd OHS to medicine ball due to equipment constraints

5-5-5-5-5
OHS
35-40-45-40-40 kg

Practised handstands against wall afterwards.
30sec-30sec-30sec-30sec-30sec all within 12 min

Haven't done squats since September, so kept the load relatively low and focused on form:

175/185/195/205/215

27/m/197 right at my max weight for us Jarheads.
115-135-185-225-245

75-85-95-105-115

Warm up

500m row in 138.5

235/235/245/245/255(4)

Did 5reps of bw bench between squat sets

Cool down:

2X
25 back ext, 10 rope pull ups

Compare to:
205/215/225/235/245

135-185-205-215-205

dsdsdsdssdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

41 M 190#

Yesterdays
WOD due to hectic schedule- getting married Saturday 6-7-08

CFWU 3X
6 rounds + 5 pullups

Christy
WU run 8 min.

5 rounds + 10 pullups

sdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

CFWU x 3

225
245
255
265
275

all x 5

37m/185/5'10"

M/27
225x5, 225x5, 245x5, 245x5, 245x5
F/27
115x5, 115x5, 115x5, 95x5, 95x5

Brief, intense exercise benefits the heart
Short bursts of high intensity sprints -- known to benefit muscle and improve exercise performance—can improve the function and structure of blood vessels, in particular arteries that deliver blood to our muscles and heart, according to new research from McMaster University

http://physorg.com/news131796976.html

BW 216
Fast 18 hrs
24 bl pro/18 bl carb/ 20 bl fat

Kept it very light with good form. Hips are still sore:
25/5
45/5
65/5
85/5
105/5 - 231 lbs.

51 yoa new guy, 5'08, 180

as rx'd, 235, 235, 245, 245, 255....good form!

Football Fran

www.sjp-crossfit.blogspot.com

153/m/31 No squat rack so did these on smith machine
215
195
195
215
215

REQUEST: 300 WOD please!

Major kudos to Tom D and Panda RG! If this Air Force thing doesn't work out for me, maybe I can go work for them.

today: 225-215-215-215-225

Started out a little heavy and loosened up as I went through, enough to get back up to where I started and have it feel pretty good.

28/m/189

185-185-195(PR)-195(f)-185

196/216/220(4)/216(4)/216(4)
I'm looking forward to the rest day tomorrow as I've gone 7 days straight.

WOOOOOOOOOOO!!!!
I GOT A MUSCLE UP!! YES!!

I did some squats too, but mostly,

I GOT A MUSCLE UP!

225,245,245,245,265 all A2A

very well said #143.(Max)

mhlane, “Yesterday was essentially Cindy Cubed”

You mean Cindy x 3.

Cindy Cubed would be:

Complete as many rounds in 20 minutes as you can of:
125 Pull-ups
1000 Push-ups
3375 Squats

......and well, good luck with that. (and coach please don't think this is a suggestion)

No offense meant I'm just a bit of a geek.

wt. in kilos
100/5
120/5
140/5 x4

Felt achy today, so decided not to push it too heavy on the weight. 140 felt like my limit today.

5 reps at each weight

135,185,225,275,325,375,375,375,375,375

1 failed attempt at 440 (every plate I own), had to try.

I am Jack's destroyed legs.

46 / 177

Still can't do balance movements with my injured toe. For time, I did 4 rounds of 1/4 mile runs on the elliptical and 50 squats.

14:50

First time on the elliptical. Movement is very awkward for me. I got better (at least it felt better) and faster (2:14, 2:04, 1:59, 1:54) as the rounds wore on.

Just my 2 cents on this Panda Express debate, but the only people who are supporting obesity and un healthiness are thepeople that eat fast food ALL THE TIME. People that have some personal responsibility and CHOOSE not to eat junk all the time won't have that problem.

Don't be ungrateful, weather you belive it or not we aren't all being victimized by evil corporate monsters

Thank you Panda Express for your support of Crossfit.

Fred

Hi,

I'm really inspired by the Crossfit website and videos! Thank you so much. I recently started the New Rules of Lifting for Women workouts, after being impressed by how the authors take women seriously... But Crossfit is really serious!

I've been improvising "off-day" workouts that I can do at home or on the playground with my kids, based on the lighter weight/body weight WODs.

WOD

warmup
85
85
85
85 all PR, seemed a little easy
105 way PR!

37f/132/5'6"
Longmont, CO

M/34/215/6ft
CFWU x3 @ 15reps.
warmed up with bar and 135 multiple reps
225,275,275,275,285

115 x 10 warmup

135
155
155
155
155

lowered my weight versus last time, but my Crossfit partner wanted me to work on Full ROM. Got much better depth on these then in past. Need to sacrifice weight to get form.

crossfit warmup 15 reps
225 x 5
315 x 5
335 x 5
365 x 5
385 x 5

50 burpees 2:28

m/31/230/5'8"

CFWU
I warmed up with 135
5x225
5x275
5x295
5x315
1x335
5x315

50 burpees for time; 3:33

M/53/6'2"/230 lb.

today's WOD
as Rx'd
135 x 5
185 x 5
215 x 5
265 x 5
305 x 5
I think I started a bit too light.

then I did Wednesday's
WOD (with modification)
complete as many rounds in 20 minutes as you can:
15 pullups (jumping)
30 pushups
45 squats
completed 5 rounds

as Rx'd

5 sets at 50 kilos (110 pounds)

working on getting a lot of depth on these.

male 46 y/o 154#
175/185/195/220/225(not deep enough)/225(3) and plenty deep.
25 reps 30" box jumps
50 anchored abmat sit ups

pre: dynamic warm up plus 5 x 2 min rounds on the heavy bag with 60 sec rest btw rounds.

32 yom 240 bwt
biked 10 miles
wod subbed front squats 5x5
155/185/205/215/225
Close grip bench press 5x5
155/185/205/215/225
bike 15 miles

Have to throw a shout out to crossfit and coach. I will have reached my goal of mountain biking 1000 miles (urban and trail riding) since april 22 in addition to doing the wod's and have never felt better. Even with the extra biking my times have been going steadily down. Gotta love me some crossfit. And not to mention the savings on gas which hopefully I can use when I am out in cali in two weeks to get into some of the west coast facilities. thx.

Modified CFWU(15X1): Pullups, Dips, 65# Thruster
WOD WU: 115X10, 135X5 A2A
WOD:
185
195
205-205-205 This is my definite 5RM. I was dizzy and light-headed from exertion on the 4th and 5th reps on each set. Good ROM on all reps, some were borderline, but I gave 100% effort on every rep.

Post: 135X10 A2A

Thanks Coach!

As many rounds in 20 min:
15 pull ups, asst
30 push ups
45 squats
= 7 rounds + 10 pull ups

Erin

Noticed a link for "Football Fran"--Looking forward to seeing that one when I get home from work (corporate america apparently doesn't want us watching videos at work??). Here's the link from "Hockey Fran" that we did a few weeks back.

http://www.youtube.com/watch?v=ab1N1iXpeRg

225 x 5
235 x 5
245 x 5
255 x 5
265 x 5

"I have a friend that played college football and held the squat record at Alfred University for his weight class. His coach did not allow the players to use belts. My friend sustained a career ending injury while squatting."

This is an unfortunate event, of course, but proves nothing about the safety of belts. There's no way to say that this young man wouldn't have been hurt just as badly had he worn a belt - you may believe otherwise, but don't confuse belief/faith with evidence.

Belts were part of the ergonomic world for a while but experience proved they did not reduce the risk of back injury for folks lifting on the job.

I don't discount Rip's experience or advice on anything wrt barbell training, but there's no science on whether belts are safer or less safe for squatting. If safety is the issue, there's simply no arguing that lifting heavier is marginally more risky than lifting lighter.

I mean, when you start using a belt to squat, who knows what will happen. Pretty soon you'll need a belt to go take a crap, to make love, or do anything strenuous or exciting. It's a dangerous road, a slippery slope, and it's not worth the grave risk. He11, I think even shorts are too much equipment, and I squat naked now. That way, when my dingleberries hit the deck, I know I'm close to parallel. I used to think Garage Gyms were just for convenience, but now I can see the deeper utility; naked barbell squats.

On second thought, do whatever the he11 you want wrt to belts.

Paul

42yom / 150

185, 195, 205, 215, 225(PR)

All to Medball depth.

Loved the Panda vid - rock on gents, and see you at the Games.

Can't wait to get home and back squat today, will work on ATA depth with a little less weight.

Paul

Re-evaluated my approach to this workout...scaled back weight and went down as low as my knees would allow on each rep.

155/185/175/195/185

Note to self: in future attempts of this WOD, only compare results to this date and after.

10k, 39:55. Another of my geezer-PR's bites the dust, this one by 32 seconds.

There was discussion a couple days back about how to use Crossfit to build endurance. My contribution to that is, based on the results I am seeing, doing the regular WOD has tremendous endurance benefits. That is basically what I have been doing since April - the WOD, often a scaled-down version, plus a couple of pure running days each week. On the running days, I still stick to the basic Crossfit philosophy of preferring intensity to distance. I haven't done an LSD run in months, and increasingly I am also incorporating other functional movements into the running workouts. Sure, I plan to do a couple of "long WODs" now and then, but a training mistake I have tended to make in the past has been to assume that if some is good, then more must be better. Crossfit has given me some much-needed correction in that regard.

Getting ready to do the Mt. Evans ascent race on June 21. Any Colorado crossfitters out there planning on doing that one?

Comment #198 - Posted by: Robb Wolf

Robb, I look for and enjoy your posts.

Tried to send you a comment of thanks via your site but couldn't read the code word, apparently.

Libertarian zone friendly thanks. Paul

165-175-185-195-185

Working on maintaining good form on the 5th set.

CFWU

115
135
145
155
155

My form sucks and my back hurts.

38m 185
285x5
300x5
315x5
315x5
315x5
last time i topped out at 300, so improvement. I even feel like i should have gone heavier

185x5
195x5
205x5
205x5
205x4

285,305,320,329,339(4)
bwt-166

I like squats, im a day behind here in wales so will be doing this friday mourn and fridays WOD on friday night.

225x5
245x5
275x5
295x5
300x3

22m/147lbs/5'9"

#188, Im a new crossfitter but an experienced long distance runner. Recently I heard about www.crossfitendurance.com, it is meant to be done with your WODs. That along with crossfit has provided me great base for which I feel faster than ever. Give it a try and good luck with your training.

25/m/6'4/200

Had a couple of trainers check form to ensure that I was hitting parallel. Knee was hurting or I would have gone heavier.

1: 295
2: 315
3: 335
4: 335
5: 335

No trouble with any of the reps.

19/F/5'6"/140
45-55-65-then nothing because I have no squat rack and couldn't get 75 over my head. bummer

26/f/5'2/132#

breakfast: run 46 minutes = 6.1 miles

cfwu x 2, warm-up squats 7x135#

WOD:
170-180-190-200-210(pr)

Panda Garage Gym.... that rocks!

195.8/26/m

312x5
312x5
312x5
312x5
312x5

Happy!

Guess I kind of wussed out. 135,165,185,205,225
Next time try to do 3-4 sets at 205 or higher.

Today's WOD for me: 50 ring dip/400m run, 50 push up/400m run, 50 HSPU/400m run in 23:22, over 3 min faster than last year.

Tough WOD, I finished my second run and the clock was under 8 minutes so the HSPU were ridiculous. All singles with a lot of rest so I wouldn't miss any. I need to decrease the rest and risk missing once or twice to push it. My last 400m run may have been the fastest I've ever run at OPT.

Tough cycle, glad to have survived it.

M/36/140

@ work, below paralell, rigid spine throughout,
130,150,200,205,210(PR) 195 previous PR @ 5 reps

Wicked snatches on the Video Jeff! Nice work!

15/m/6'/165

Use kg weights and converted to lbs
133x5
144x5
155x5
160x5
166x5

I could do more, just don't know where my peak is.

245 x 5
275 x 5
280 x 5
290 x 5
295 x 5

post: 80# (sack of concrete) clean and farmers walk x 36

47/m/195

255/275/285/295/305

M/25/235/73"

Just did yesterday's WOD, it's gonna be a 2-a-day today. CF 2-a-days I find are rarely a good idea...anyway...

20:00 max rounds of 15 Pull Ups, 30 Push Ups, and 45 Squats. Scored 4+ rounds but had to sub in jumping pull ups for rounds 3,4,and the beginning of 5.

I'll post how today's WOD goes later, this might hurt a bit. 3...2...1...owwwww

42yom 180lbs

BS 5-5-5-5-5

WU: 75lb x 15, 95lbs x 10, 115lbs x 10.

Working Sets: 185-185-190-195-195.

My PR from 21 April 2008 is 205, but I took it easy today b/c my groin was still fatigued from having my first hockey practice of the summer this morning.

Post WOD:
Kipping PU 4 x 20.
Ring Push ups 4 x 20.
Inverted Ring Rows 2 x 15.

Jim 48/M/160
Mark 28/M/220
135x5
185x5
200x5
210x5
225x5

BS 5-5-5-5-5

WU: 75lb x 15, 95lbs x 10, 115lbs x 10.

Working Sets: 185-185-190-195-195.

My PR from 21 April 2008 is 205, but I took it easy today b/c my groin was still fatigued from having my first hockey practice of the summer this morning.

Post WOD:
Kipping PU 4 x 20.
Ring Push ups 4 x 20.
Inverted Ring Rows 2 x 15.

Anybody else overtrain on the GHD situps last Sunday. I was finally able to walk upright today. Hopefully by tomorrow I'll be able to workout again. Time to start thinking of scaling the workouts.

27/f/140
155, 175, 185, 185, 190

Hut #252, thanks a lot. I'll check it out. I really appreciate it!

#188, sorry I didn't see your post when I posted my #243. CF has an endurance site, which is probably a great resource, but as I say, I am getting long-distance PRs (at least, PRs for my declining years) by relying primarily on the regular WODs, subbing in running days every now and then. To get ready for a marathon, you probably need some long runs just to get used to the distance and the pounding on your feet, as I am doing to get ready for the Mt. Evans race. But even on those days, I try to go for intensity, looking for hills, doing intervals, running time trials, etc., rather than just trying to stay out for hours on end. I plan to experiment with running in a weighted vest or pack, on trails (to minimize the impact to my joints). Anyone tried that have any experiences to share?

42yo, @230lbs... 5'7"...according to weather channel it was 94 degree at the time of my work out, but felt like 99. No telling what it was in my unventilated shop where my weights are...

1x5 225
1x5 255
1x5 275
1x5 285
1x5 295

Day behind. "Cindy x 3", details posted there.

5 rounds + 10 PU

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

Back Squat
205lbs x 5-5-4
200lbs x 4
185lbs x 5
4 minutes rest per set.
Compared to 080421: 205-210-215-220-225
Foam roll after.

27/m/205

245-245-255-265-300

NICE!!!!!

#198 Robb Wolf
#226 Fred

Again, of course people can eat whatever they want, who cares.

You're completely avoiding the environmentally toxic and inhumane methods employed in producing the majority of fast food (Panda is no worse than its competitors). Anyway, nobody wants to talk about these things. Mass denial/willful ignorance.

185x5
205x5
205x5
205x5
215x5
225x5

A little off balance in my new O-lift shoes. All squats beltless and below parallel.

105 x 5
155 x 5
175 x 5
200 x 5
205 x 5

115Kg across (failed on very last rep)

I've been a die-hard Cf'er for about a year now, but I just started on the Zone diet two months ago. So far, I love the results and have seen ALL my times improve. But I still like to do endurance events like Tri and Exterra. Does anyone on here have some Zone-favorable fueling strategies for longer races? Are gels and carb liquids acceptable as fuel?

Vince #27

I cant believe no one else has said anything about the game. Arent there any hockey fans anymore?

Isles takin the cup next season

Back Squat

185 x 5
225 x 5
245 x 5 (shaky form)
225 x 5
255 x 5 (better form)

I've been a die-hard Cf'er for about a year now, but I just started on the Zone diet two months ago. So far, I love the results and have seen ALL my times improve. But I still like to do endurance events like Tri and Exterra. Does anyone on here have some Zone-favorable fueling strategies for longer races? Are gels and carb liquids acceptable as fuel?

42/f/5'3/110

Back SQ 5-5-5-5-5

45-65-85-105-115-120(3)-120-125(2)-125-130(2)-130(1)
Max on 5 REP = 125

M/23/155 GregAWu

Went for form over PR today, and tacked on the crossfitendurance swim WOD:

135x5,155x5,175x5,225x5,245x5

Go Wings is right! My cousin is Brian Rafalski so it has been a great year. I can't wait to go and party with the cup whenever he gets it.

SteveSRT
35M/5'7''/165

As rx'd- 135/185/205/215/215

michigander here. That series was intense until the last second. Here is to having the cup back in hockeytown. 11 times and counting.

EJEJJJEEJEJEEEJEJJEJEEEJEJEJJEJEJJEJEJEJJJEEE
M/35/170
225,275X4 ALL SETS OF 5

27/m/182

160
180
200
210
220

it's the first time i've done squats in a long time...yikes...i'm glad i'm doing CF b/c i need to get my butt back in shape!

135x7 WU
225x5 WU
275x5
315x5
335x5 --> strain R-HS...done

felt great getting back under the bar!
Stay Strong,
Paul
"by His power...for His glory"
Romans 11.36 (NLT)

135, 145, 155, 165, 175

20/m/180

135/225/315/345/365

sweet...

m/41/180

175-185-195-205-210

44/76"/190

warmup - 50 pullups for time - 4:31
dips, situps, OHS (20lbs) - 3x15

Back Squats
175/175/175/185/185

210
225
230
235
240 PR! (old PR for 3, but that was awhile ago)

I have been crossfitting for about two months now and let me say, I am completely happy with the results. This question is by no way a complaint but a simple question. I worked out considerably in the standard strength conditioning mode. I.E. back, chest, legs, arms - repeat. My strength has always been squats. I expected to break the 400# mark during the CF total and only got to 365, which while I was happy with, was my three rep workout weight prior to crossfit. I also noticed today that my squat strength has diminished marginally. I attribute this to not doing squats at least once a week. While I couldn't be happier with my overall fitness increase (excellent progress) I was wondering if anyone else experienced specific movement strength regression when starting crossfit. Again not a complaint as I expect to get my overall strength back and have seen improvement in air squat stamina, form, and speed. Thanks to the coaches for the overall improved fitness level!

as Rx'ed
225
275
315
335
315

This didn't work out well for my injured back (herniated disks). Got 3 sets at 95lb, but it just didn't feel right. Dropped down to 45lb and worked on form and ROM, then worked on OHSQ and pistols.

Abs still wrecked from the GHD workout.

Me: 205, 225, 245, 255(4), 245(3)
Nate: 205, 185, 185, 185, 165

Thanks Rip for the new back squat form. A low rack is where it's at. My last 1 rep max was 265, today I got 4 at 255. Think my total is going up!

46/M/196

275,315,340,360,370

felt great, very happy, but why did I only get 375 for cft this week???

06/05
Did WOD
Back squat 5-5-5-5-5

195-225-235-245-255

Then:
Deadlift @ 225# + Pull up
10-9-8-7-6-5-4-3-2-1 reps of each

8:05

28yo, 5'11", 172lbs

225
245
255
265
265

Butt to heels every time. I do love squats.

185
195
205
225
245
225

To #294
I've experienced the same thing. I was always a heavy lifter for high school football, but this program will do that to you. I've never been above 315 but on CFT a couple of weeks ago, 315 was a piece of cake. Yesterday's routine, and another tough routine the next day, and the fact that it's day three. It's probably just fatigue, don't worry much about it.

1-325
2-275
3-245
4-225
5-225

m/37/175/6'2

My squats are still pathetic!

175
185
195
205
225(f)

I would like to think that my legs were a little toasted from eastern European Cindy.....But I don't think so.

M/51/6'/190

3xcfwu

205
225
245
265
280 (pr) old pr was 275

Was really sick over sat- mon, so this was a surprise. Lost 5 lbs the quick, but not so fun way. I was on the zone alright ... the bathroom zone.

BW 168

Up to 302 x 5

45/M/5'10"/169lbs

110 x 5
130 x 5
145 x 5
160 x 3
150 x 5
150 x 5

Genghis #274-
If you notice I was silent on the food quality topic. I think it DOES matter and the way to go after it is to convince people of the market value and aesthetics, not to guilt them into it. Sell the benefits, make it appealing.

Environmentalists, vegetarians and Lefties fail on this point again and again...they take a remarkably Puritanical approach which appeals to those who hate themselves, America and the world in general. Tough as hell to get market penetration with that!

Trader Joes is (I believe) the largest supplier of Grass Fed meat in the US now. WallMart is poised to be one of the largest sellers of organic produce...and people are panty-twisted about that:
http://www.businessweek.com/bwdaily/dnflash/mar2006/nf20060329_6971.htm

It's no longer going to be the sole domain of the crappy mom & pop co-ops that can not pay their employees a living wage while Whole Foods Market (EVIL CORPORATE BASTARDS!)is consistently listed as one of the top 100 companies to work for.

Now that organics are going big-time people are bellyaching about the movement "selling out". Remarkably similar to the sentiments regarding CrossFit and Panda Express. It's kind of a no win situation with certain mentalities...do good work, make something popular...and you become a sell-out.

Back to the food issues: Find ways to make this stuff market driven, profitable and APPEALING and you will affect change...then someday folks will call YOU a sell out, but the world will be a better place for it.

225,250,275,285,295...

As RX'd

135 X 5
155 X 5
185 X 5
205 X 5
225 X 5

Then finished the day off with a round of Racquetball.

45/M/6'/180

BACK SQUATS:

5-135 POUNDS
5-165
5-185
5-215
5-225

225 POUND SQUATS WERE DOWN TO A 16 INCH BOX...STILL TOOK ME BELOW PARALLEL BY ONE INCH. ALL OTHERS WERE DOWN TO THE IMFAMOUS 12 INCH BOX.

ALSO DID 15 , 95 POUND OVER HEAD SQUATS UNBROKEN.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

185,205,215,225,205

185 x 5, for all 5 sets

Prior experience is with low bar squats. Tried moving the bar up and keeping torso straight. Much harder for me.

Back squat 5-5-5-5-5
65-65-80-90-90 + fitness bar. Little twinge R knee.
Barefoot!
Did 2.5 mins of tabata sprints for 20 secs ea for warmup, plus half-butted CFWU. Pullups were weak after yesterday's Cindy on roids.

42/5'8"/182.5#

262/282/292/302/317

PR! Last time I only got 316x3. WooHoo!

That was a really fun video. nice work.

5 rep DL
135,135,145,135,135,135
Keep it steady at 135 maintaining good depth and overall form. Brain wasn't working and did an extra set.
f/5'8"/138

WU - overhead squats - 45 lbs 10 reps

BACK SQUATS - no belt, full squats

200 x 5
220 x 5
220 x 5
240 x 5
240 x 5

today marks 3 weeks of crossfit.

27/m/5'10"/190 London, UK

So feeling yesterday's workout. OUT!
I guess that's the price for a PR. lol
Spent about 10 min in the Sauna, warming up my muscles. OUCH!

Very light on the warm up. Lots of easy stretching Only 5 PU, probably
a mistake. :-)

45x5
55x5
65x5
95x5
105x5 (PR)
concentrating on good form and deep squat.
Felt great!

Robb Wolf #308

Aye.

08.06.05

5x5 Back Squat

135
185
205
225
235

M/53/172#

25/F/130/5'8

95-115-135-145-145(4)

#308 Robb Wolf
By God, that was well said.

205 x 3
195 x 5
195 x 5
195 x 5
195 x 5

m/220/33/6"0

did 3 sets as RX'ed

225/275/300

then, I got interrupted by the gym worker, who told me someone complained about me working out without my sneakers on, so I needed to put them on. I have been working out there for months, and the even the gym mananger has seen me, and never said a word! Needless to say, I was upset, but I played it cool, put my shoes on, and did the set at 300 (which felt weird and unstable, by the way). So after that set, I went and filled out a comment card, asking if they could change the rule, or at least consider changing it. I said it couldn't be a safety issue, because sneakers are not going to make a difference if you drop 45# on your foot. Anyway, I think I will go today and get my Vibram Five Fingers, they have a store in Kaimuiki that sells them. I'd like to see what the complainers will say then!

BTW, I was so out of the zone, I didn't fininsh my last two sets. Instead, I practiced over head squats and clapping pull-ups.

I have very bad shoulders due to a number of things. I have had surgery's on both several times and of course paid little or attention to the doctors recommendations about time off. So I have a very hard(try impossible) time doing anything that requires putting a bar behind my head. Two questions: are there any exercises I can do to stretch my shoulders so I can put them back further. I stand in doorways and push my body forward while my arms are flat on the frame.This doesn't really do much. Second: What is the trade off for back squats?
comment 305 Robb Wolf: Well said!

CFWU x4
135x 10
225x 5
305x 5
315x 5
335x 5
350x 5
355x 5

34/M/77kg

1. 115kg
2. 120kg
3. 120kg
4. 115kg
5. 115kg

155x5
x5

300 Workout
Sub:
20 inch boxjumps
45 lb floorwipers
95 lb dl
12 kg kettlebell clean and press

30:09

#308 - Robb Wolf

"Back to the food issues: Find ways to make this stuff market driven, profitable and APPEALING and you will affect change...then someday folks will call YOU a sell out, but the world will be a better place for it."

well said, sir.

21.m.134.65"

as rx'd
235
245 pretty bad performance
235
245
245

22/m/218
as Rx'd
Did some plyometric work as a warmup prior to WOD
Warmup Set 185 x5
Work Sets:
225 x 5
245 x 5
275 x 5
275 x 5
290 x 5
Cool Down Set
135 x 5

215
235
250
250
250
At home no spotter, no safety rack.

135/145/155/165/165

Humility 101
I'm new to x-fit and this was my first back squat workout, previous to this all squat work had been done on the Smith machine. I had no trouble squatting loads above 300#. Little did I know how much of the work the Smith machine was doing for me. My loads today were 225, 235, 225,225,225. To be honest I probalbly faulted on a majority of those lifts by not doing a deep enough squat. 205# is probably a more acurate weight for me. However I'll take my lumps because I know the functional strength I'm gaining will serve me better than the ego inflating loads done on the Smith machine

46yom/5'10"/195

PC & J
95/5 115/3 135/3 185 x 3 x 3

Back Squat
315/5
345/5
365/5
No pr's, just working back up slowly...leg still sore from prior day(s) workload.
* no time for 5 sets....tornado sirens may go off again tonight

405, 405, 405, 405, 415

HHHHHHHHHHHHHHHHHHHHHHHHHH

Katie-26/135
WOD as rx'd
55-65-65-75-85(PR)

Nic-28/175
WOD as rx'd
225-235-245-265-270(PR)

HHHHHHHHHHHHHHHHHHHHHHHHHH

yard work wu

as rx'd

080605 135,185,235,275,295
080421 135,165,185,205,225

30/M/190

as rx'd

185
225
245
245
265

pretty sure I could have done 275

john

M/18/5'11"/160

160 across

M/27/209.5

205-225-255-265-275(PR for 5's)

last time:

185-195-215-225-245

185
205
205
225
235

and I can't break 275 on my PR, hrmmmm something isn't right. . .

185-195-205-207(3 reps)-195

Clean for 1 rep max

135-155-160-185f-185! That's a bodyweight clean for me. Received the bar in a full front squat.

m/45yo/5-8/150

cfwu x 3

as rx'd - a2a - w/o belt

225x5
235x5
245x5
255x4-f
245x5

Keeping the bar low on the traps provides much more power - Thanks Coach Rip!

250-260-270-280-280

Last set was tough. I haven't squatted this heavy for a while. Felt good though.

As Rx'd 295#, 300#, 305#, 310#, 315#. Not much sleep the night before at the F.D. Will do better next time.

m/25/5'4"/143

Mobility Drills
CFWUx3

Pistols 15 each side
L-sit 1 minute total

Back Squat 5-5-5-5-5 reps
45, 95, 135, 185, 200

Trying to get a good build up going on the squats concentrating on getting full depth and speed out of the hole.

Well, this didn't feel as good as last time -- but last time I didn't do that Cindy^3 chaos the day before

135x5
185x5
205x5
225x3
225x3

I wasn't too happy with that so then I did some deadlifts (1 RM of 265) and then practiced some kips, some L-pull-ups, and tried the C2 for a few minutes...

WOD - male/29yrs/170lbs

1- 205
2- 205
3- 215 (pb for 5 reps)
4- 205
5- 205

#296 - I've been doing crossfit for about 10 months and I to was a traditional weightlifter (bodybuilding). My overall squat strength has also gone down and I believe it is do to the lighter loads that usually are used with the crossfit workouts (loads - as far as weight goes - not total work goes). The only other area that I have seen strength loss is in my heavy bench press. However, my lighter bench and squat numbers have gone way up. Overall, I have made great strength gains. Crossfit is a way to BALANCED superior fitness. If you are training sports specific, then the program should be adjusted to hit specific goals. Hope this helps.

20/M/183/6'1''

crossfit warmup x 3

135 warmup

185
205
215
225
225

sprint 1/4 mile
cool down 1/4 mile

5x5 bench press
3x farmer's walk

i have been following CrossfitBWI's WODs and we did the Hang Power Snatch WOD from 2 days ago. results posted there.

i love the Panda Express/"selling out" conversation. freaking hilarious! reminds me of a certain Tool song...

ck

265
315
335
345
365

m/5'8"/175

135
155
185
205
215

37M/5'10"/163.5#

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

Same as last time.

m/28/165/5'11

did this yesterday actually

kg 60-70-85-95-95-95

today I did yesterdays workout-- 6 rds+3 pullup

wu:
ran 1 mile POSE method(it's still tough on my calves and feet but i'm beggining to love it)

cfwux2

Back Squats as Rx'd
185
225
245
265
275

total load: 1195

Here is a pretty intense workout for anyone with access to a pool.
3 rounds for time of:
50M Sprint
20 KB Swings (1.5 pood)
50M Sprint
20 Burpees

Tried this for the first time today and it was a big hit.

CFWUx3 (not cubed) Penty, #222 ;)
Jumprope 35 reps of:
Both feet
Alternating
Left then Right

WOD:
As RX'd
185
190
195
200
205 (PR)

As for Panda, thanks for the sponsor, thanks for incorporating CrossFit in your business with the garage gym.

For all the haters, leave the big decisions to the guys running the show, they have their own (plausible) reasons for making the decision having Panda as a sponsor. You can't expect a business (Panda) to shut themselves down because they are helping to support a great cause (optimal fitness). If they did that, there would be no sponsor. Nutrition is an important part of CrossFit, but it's not the most. Not all of us have 2 acres of farm in our backyard to chose the perfect cattle to slay, grape to pick, and almond to shake loose. I've heard that an apple at the store is a third of what it used to be many years back. I think it's more important that they (Panda) have joined the CrossFit family IMHO.

Back Squat:

227 x 5
232 x 5
237 x 5
242 x 5
247 x 3 (didn't attempt 4th rep)

Started using lower rack position. Felt a lot easier than what I'm used to doing. Couldn't use a thumbless grip though because of limited wrist flexibility.

Squat WU plus 225x5, 235x5, 245x5, 255x5, 265x5, 275x5, 280x5; I had more in me, ran out of time

Used the oly lifting shoes and worked on depth. Interesting "variation" from my typical barefoot lifting.

Paul

CFWU - 10:42

185# all sets for squats

115/135/175/205/225

38/m/242
280
280
280
290
300

f/25/120

First time doing 5 reps and it felt really good..

115-120-125-130-135

Barefoot rocks!!

29/m/195

185
200
225
245
255

no failures... close on the last rep though. the next workout will be on my birthday... bring on the next decade!

Made up Sunday's workout, which I missed and really wanted to do.

Warmup: row 500m, CFWU x 2 (10 reps)- situps, + shoulder rotations.

WOD:
42 lb Squat clean & jerk, 10 reps
50 GHD Sit-ups
42 lb Squat clean & jerk, 8 reps
40 GHD Sit-ups
42 lb Squat clean & jerk, 6 reps
30 GHD Sit-ups
42 lb Squat clean & jerk, 4 reps
20 GHD Sit-ups
42 lb Squat clean & jerk, 2 reps
10 GHD Sit-ups

Total time: 17:45

Subbed 42lb since I'm still working on form, and made them clean & jerks. GHD situps were split into half full ROM & half to parallel (total of 80 full, 70 to parallel) since I remember how I felt after 100 full ROM ones a few weeks ago. Found the full range much easier; couldn't get the "explosive movement" very well with the parallel situps.

135-185-195-205-205

Jennie: 26 F 160# 5'9"
Back Squats
135(5)-155(5)-165(5)-175(5)-185(5)

Comment #326 - Posted by: roger stran

Roger, don't know if you want to commit the funds, but they make bars for guys like you so you can do back squats without having to raise the arms to the bar; check out any of the big fitness globo-web sites.

Keep working the stretches for shoulders in all axes - use a wall and stretch to every clock position.

Strength and flexibility are joined at the hip so if you hit all the WODs hard, fighting for full ROM in each rep, you should make gains in both.

Good luck, Paul

m/39/5'4"/143

135 179 190 201 201

m/16/6'1"/185

205
255
280
290
300

Me: 41yo/M/5'10"/178lbs

Warm Up: Greg A's Warm Up one set 15 reps per exercise + five bar muscle ups.

WOD: Squats

135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

All Squats were very deep and very slow so that I could really focus on form. The fourth and fifth rep on the last set were very difficult, so I felt really good about the effectiveness of the way that I did the WOD even though my last lift was 40lbs under my one rep max. The next time I do this WOD, I want to end at 215lbs.

Cool Down: A couple of Bar Muscle Ups.

Also, Lysa and I met two people who just started crossfitting at our gym. It was very good to meet you Swift and Matt, you two look very strong already its nice to see you crossfitting :>)

Have Fun, Train Hard,

Billy

CF Warm-up

225
225
225
225
225

5 minute jog

Day 3

m/29/5'10"/162

185 - 205 - 225 - 235 - 235

DOMS from yesterday's workout is kicking in, my upper body is toast. I was told taking vitamin C would help, but I'm still pretty beat up.

I need to get more weights in my basement gym, 235 is all I have. *sigh* 235 is quite a ways off from what I used to be able to do.

35 M 165#

5X5 @ 225#

deep, beltless, and spotter-less

Sandy
155-175-195-205-215 lbs

Darlene
115-135-155-165-175 lbs

5 x 5 BACK SQUATS, as RX'd:

185 x 5
195 x 5
205 x 5
215 x 5
185 x 5

1mi run for warm up

5 Rounds

265 x 5 Back Squat
x 25 Burpies
x 15 Pull-up
x 50 Sit-up

35 min

225x5
245x5
275x5
275x5
255x5

Worked on low-back squat form. At this point I can squat more weight than this with a high-back squat but I'm convinced this is mostly due to comfort and familiarity. I'm still working up to adequate shoulder flexibility.

Post:
OHS
95x10
135x4
bench press
135x5
185x5
195x2
TGU
60x1(each side)

#308
Well put...

male 35 y/o, 149#, 68"

CFWU
WOD as rx'd
95,115,135,145,160

Joe G M/18
1st x 135
2nd x 155
3rd x 175
4th x 185
5th x 205

Larry M/22
1st x 135
2nd x 140
3rd x 175
4th x 185
5th x 205

Devin M/18
1st x 135
2nd x 145
3rd x 150
4th x 155
5th x 165

Lee f/42
1st x 135
2nd x 115
3rd x 125
4th x 120
5th x 135

George M/44
1st x 140
2nd x 150
3rd x 155
4th x 165
5ht x 175

Good effort crossfitters!

185
185
205
205
205

275
295
305
305
305

all x5, all =

27/m

135X10 Warmup
225X5
225X5
275X5
300X5
300X5
275X5
225X5
135X10 CoolDown

23yom/6'2"/220#

as rx'd

315x5
335x5
355x5
375x5 (suck on this one brother)
385x4

All squats were rock bottom in range of motion.

I want to personally thank Rip for his article in last months journal on the low bar squat. It went against everything I have been told growing up and from coaches in college, but son of a beezwax does it work. I haven't felt this strong and this "well" squatting in I don't know how long. I usually try to keep my body as upright as possible, and then my back starts to round and my lower back then hurts by the second set and I'm done squatting for the day. Today my back was way more horizontal than I ever really thought safe, but man did it feel good, nice and straight and very strong. My back, glutes, hammies, and quads are all cashed, but in the best possible way. this is the first time my back has come out of squatting and felt worked over in a good way. Rip, you have made the powerlifts not only beneficial and productive for me again, but more importantly enjoyable. Thankyou Rip, and thank you Crossfit.

Oh, and I'm ordering starting strength as we speak.

29 yom 225#
as rx'd
135x10 warm up
225x8 warm up
315
345
365
365
365

40/M/165

CFWUx3: 14:09

Last time my max was 135 for some reason, but today I started there and went up.
135
140
145
145
150

F/42/150

125 - 135 - 145 - 150 - 155

F/45/5'6/123#

as rx'd
20
30
40
50
70

275,295,325,345,375

weight in kilos

70-80-90-100-110

198#

315,335,345,355,365 as rx'd

cfwu x 1

135x5

185x5
205x5
225x5
235x5
245x5

225
225
230
225
225

m/27/175#/5'9''

255-265-275-285-295 (all x 5)
also practiced some overhead squats. Need to work on shoulder flexibility.

A far cry from my 5 rep max during my CFB (375# x 5) thats what I get for doing metcon workouts for the past 5-6 months. I should have been following the WOD's right from the get's.

M/39/189

Felt pretty weak after yesterday's butt kicking!

As Rx'd

225
245
245
245
255

CFWU X 3

275,295,315X1(f),305,305,315X4(f)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Today was the first time I really felt like I had my form dialed in for squats. Still not real strong but I'm sure that will improve. It has already.

All squats down to a dynamax ball

5 X 185
5 X 205
5 X 225
5 X 230
5 X 235

15# improvement over last time I did this WOD

185,185,185,185,185

M/38/150

Steve M/46/172

225
245
245
245
245

315
365
405
405
405

185
225
245
245
245

My form started breaking down at 245, so I didn't push it any higher. Last round on a medicine ball to confirm the depth.

Proceeded to set a new personal best bench press (210) right after this workout.

F/40/130

115
125
130
135
135

Good job Chris especially after that big steak dinner!

36/m/172

115
135
155
165
175

23yom/6'2"/220

reps all the way down

315x5
335x5
355x5
375x5
385x4

back felt great on this one, Rip is man when it comes to squat technique, low bar squats for me from now on...

age 42
bwt 210#
5x225
5x245
5x255
5x275
5x275
slowly coming back from knee surgery.

205 across

84% of last 1rm.

Back Squat 225-245-275-275-245 (x5 reps)

m/42/199/5'11
xfit start May 08

5 reps: 135, 185, 225 x 5

hadn't lifted weights for 4-5 years until the start of May, feel that my squats will rise quickly once I get over the intial soreness of doing new exercises for the first time. next month the numbers will go up

205,225,235,245,245

275x5
285x5
295x5
305x4
275x5

100-120-130-140-140

F/5'4"/110/21yrs

45
56
67
78
89
and then 2 reps of 100 just to get a round number :)

120-135-140-140-145

29/m/184

225x5, 275x5, 305x2, 275x5, 275x5

Legs are sore as hell from yesterday's WOD so no PR.

By the way I love Panda Express and Orange Chicken is my favorite!

38/m/5'5"/144
70-90-100-105-110 kg (242lbs)

Focused on a tighter torso. Locking it in from the start of the lift.

22/m/185

185/185/185/185/185

225x5, 225x5, 225x5 (bad form and needed help on last rep), 220x5, 220x3 (short on time, didn't rest long enough)

Ran 1 mile

WOD as Rx'd
Joe - 265, 275, 285, 295, 305
Jay - 265, 275, 275, 275, 275

Tues WOD 10x1 Hanging Power Snatch
75, 95, 105, 115, 120, 120, 120 (Jay 115), 115, 115, 115

Ran 2 miles

Awesome video.

135 x 5
140 x 5
145 x 5
150 x 5
155 x 5

Mark:
25/M/175
225
245
265
265
275
David:
25/M/180
225
245
285
285
275

24m/6'2"/l90#

45 minute swim prior to:

100 x 5
150 x 5
175 x 5
195 x 5
200 x 5

yeah I know, I've got chicken legs! lol

M/27/5'9"/#178

135x5
140x5
150x5
150x5
150x5

Sub'd for Kettlebell Front Squat

5 x dbl 53lb

^^^^^^^^^^^^
m/33/5'11"/192

155
185
205
225
225

^^^^^^^^^^^^
m/33/5'11/192

155,185,205,225,225

maxed at 225. Wasn't a very good day. Didnt feel like I had much power but at least I was in the gym working out.

28/F/5'4"/149lbs

Warm-up: 480m run followed by 3 rounds of-
10 squats
12 push-ups
15 sit-ups
30 sec handstand

Back Squat:
5 x 115 lbs
5 x 130 lbs
5 x 130 lbs
5 x 140 lbs
5 x 145 lbs (new 5RM PR)

135-165-185-225-285

m/32/164
cfwu x3
185
205
205
205
205

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

In kilos:

20
40
50
55
60

Nice and low as well. Good form on them.

http://fraquellibjj.blogspot.com

165, 175, 185, 195, 205

28 M 135/5'6"

185
195
205
215
215

I made this WOD up this morning.

135x5
140x5
145x5
145x5
150x5

I was shocked when I walked into the GloboGym because someone was actually using the squat rack. I did my warmup and then waited my turn. I had to stifle my laughter watching this guy do 225# 2" range-of-motion squats.
- Chad

First squats in a while Soooore today. :)

135
205
255
205
205

http://www.angrydalty.com/crossfit.htm

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

185-185-190-195-200
---------------------------------------------
Compare to 080421

185-185-185-190-195

back a little tender, took it easy and focused on ROM, 225

45/f/146/5'6 155-155-155-155-155

f/25/107

kept it light, 4th day in a row for me and I did deadlifts day before (excuses, excuses)

all sets at 115#

210
220
230
240
250

165/29/m/5.9

M/28/190

CFWU*3
135*12

225*5
275*5
295*5
315*5
335*3

M/26/5'9"/180

225
245
250
255
260

3 x cfwu

95 x 5
105 x 5
110 x 5
115 x 5
115 x 5

cfwux3, all 5 sets with 135#

144lbs/31yoa

Squat 5x5
All sets were 235x5.
I kept the rest at 2 minutes between sets, except the last rest was 3 minutes. Previous was 225x5 w/2 minutes rest.

After squats I made up the following WOD.

3 rounds for time:
10 push jerk, 115#
20 double unders
30 unanchored abmat sit ups

Time: 10:36 (minus 10 or so seconds to start the stopwatch)

The sit ups were the hardest because I was sucking so much wind.

rehabbing the back

95x5
135x5
155x5
185x5
185x5

26/m/6'4"/215lb

185-185-205-205-215f

failed on last rep of last set, when i tried to squat down as far as possible. my friend's telling me that i'm not going down far enough in the motion; might have to post a video to ask for the public opinion.

[115 x 5]5

28/m/5'8",165
205
215
225
235
245

Used a Smith machine.

Plate weight only
50#/100#/120#/140#X4/140#X2

Should have dropped down to 130# and completed all
5 reps. But my ass touched my calves on each rep and I'm happy.

warm up with bar then 135

225
245
255
255
255

(215)

Friday 6/06

Squats suck, or I suck at squats. Years of neglecting squats has led to:

135/155/155/155/155

All were full squats, for whatever that is worth.

2xcfwu

225/245/255/275/295

m/47/176

got up to a couple of good ROM sets at 225x5

trying to quickly bring by BS up to within 60 pounds of my DL, but a little worried about my shrinking body... :o)

WU - 5x 45, 65, 75, 95
Work - 5x 135, 185, 205, 210, 225

Probably could do better, will work higher weight in earlier sets next time.

Then did hang squat clean practice:
3x 45, 65, 85, 65 ...still not getting these well.

f/36/5'3/125

Hard plyo workout with a trainer in the morning

CFWU
warmup set
135 x 5 x 5

I was toast from jumping on and off boxes with a weight vest on in the morning.

A day late. Squat 45/10, 135/5, 225/5, 275/5, 315/5, 315/5. Decided to add in some dips I haven't done in a while. Dip 20, 15, 12, 10 . Also weighed myself today, thought I was 225 turns out I'm 229. I'm estimating if I can implement the "Zone" maybe my optimum weight should be between 215- 220. Just started to run again every other day 2 miles 3 times a week to start in the a.m. Wondering at what weight my body will find it's peak strength/endurance proportion. Not sure what my body fat % is? But a goal of loosing 14 pounds of fat is a start. I am 6'3" and had a 23 min "filthy 50" my first time out minus the back extentions due to a 3yr old low back 2 disk herniation, so I know this type of training is designed for not only my physical strengths but my personal interests and personality.

6/6/08 - 255,255,255,255,265
4/24/08 - 215, 225,235,245,255

m/43/180/6'1

199
210
223
234(ugly...pr)
245(f)

M/5'10"/175 lbs/ Age 20

AS Rx'd

225
275
295
315
320

Sadly, my squat strength is down with my bodyweight...thankfully I've gotten faster
All five rounds w/ 225lbs for 5reps
Really focused on depth and hip drive
thanks to coach Rip

m/6'/43/182

135/225/240/255/260(4)

242x5
262x5
272x5
287x1(lost balance)
282x5(PR)

I got a little overzealous and made a big jump on the forth round hoping to make it into the 300's. At least my form was improving.

40M/190#/5'7"

Jumped rope for 3 minutes
CFWU X 2

As Rx'd
205, 225, 275, 295, 315

Closed out with alternating
Tuck Jumps(20,10,10) and
Knees to Elbows (20,10,10).

Jump Rope 3 minutes
CFWU x2 -OHS +PushUps

WOD: 5x5 ME BackSquats
205 - 225 - 275 - 295 - 315

All done Full ROM, down past parallel.
First time doing Heavy Squats for 5's.
Could have done more... decided not to push too hard as I need to walk tomorrow.

20-10-10 reps
Tuck Jumps
K2E

Unable to post yesterday.

:45 of pool work
45x5. 135x5

WOD
225-245-265-285-295

Felt good. Slowely getting the strength back.

Get some, Go again!

as rx'd 135 (warm up) 195,225,245,275,295 faild at 3

CFWU x 3
45 x 5
135 x 5
185 x 5
225 x 5

WOD 275, 275, 280, 280x3, 280. Maybe could have gone a little heavier if someone was in the gym to spot me. Did foam roller to hammies, quads, and Gastroc afterwards in hopes of minimizing tomorrows soreness that will surely come.

Todd M/35/160/5'10

185
205
215(not deep enough)
205
195 (deep!)

Teri F/35/153/5'7

85
95
115
120(not deep enough)
115
95(deep!)
Did six, just for kicks.

Finished with 1 pood 100 rep dumbbell swings, HSPUs, pistols, and double unders.

Wow 6 weeks since last time for this
255 last time
pre: warmup
post: Lsits,extensions,chest over bar jumping pulls

did double under practice between sets
warmup 135,225
sets 245,255,275,295,300 and 300 felt strong and deep

Not usually this fried after squat day, I am fried.

CFWU

1st CF back squat workout - worked hard on ROM form in lieu of higher weights, but most sets put me at 90-95% on last 2 reps

135, 185, 165, 165, 165, 185 for 1

Had time and wanted cardio, so made up workout to practice double unders - 200 DU, 200 push-ups, 200 sit-ups, 100 box jumps on 18 inch rock wall (did it in sets of 25 and 10 for jumps, except last 2 sets, which were 20 each) - 45:46

DU form improving, but still sucks and wastes a lot of time

m/23/5'7"/145

5 mins bike
5x115 (warmup)
5x135
5x155
5x175
5x185
5x200

i'm not as sore as i want to be today, gotta push myself harder.

275-315-325-335-335

22/M/166
-----------
Tried for deep (Below knee) squats, Working on form
1 - 185
2 - 205
3 - 215
4 - 205
5 - 215 (failed on 5)

26/m/155

135, 155, 185, 165, 155

My legs were pretty dead from yesterday's workout, but I think I actually had good form and felt good about this one

CFWUx3
135x5 warm up
205-225-245-245-225
135x12 warmdown

225 x 5
315 x 5
365 x 5
405 x 5
445 x 5

Nice & deep, at 445, just got to parallel, next time will get down low, like the rest, felt GREAT, though!

255 1 x 5
275 2 x 5
285 2 x 5
300 1 x 5

What a way to start a weekend. Last time I did the 5 x 5, six weeks ago I was at 250. This time I went deeper than normal and really used the hip drive the video was talking about a few weeks ago. That definately helped.

M/32/198

CFWU x2
did some warmup sets then:
5x5 back squat (all @ 225) mixed with 5x5 power clean (all @ 155)

Focused on going A2G (really stretched them hammies), and hip drive on the way up (thanks, Rip)

23/m/194lb
275,275,275,285,275
all more or less below parallel

1K run + GWU + CFWU + BWU

WOD as rx'd:

80Kg
90Kg
100Kg
110Kg (5RM PR) only 2 reps this time :(
105Kg

205
225
235
245
275

2nd WOD of the day, did the "cindy on steroids" this morning. Trying to get back on schedule.

135
155
175
195
215 (Depth / Form issues)CF Breathing technique makes a big difference.

36/6'2"/195

As rx'd: 70/90/100/110/120kg(264lbs)

Charity-
worked up to 200#

No squat rack, lifted off bench.
Pre 25 mile bike road LOL
Full ROM 80kg/85/90/92.5/95 Thanks to the spotters who looked out for me on the last one, with racks and spotters could go to 100kg for five next time.

Post: 3.5 mile ride home

cfwux3
burgx2

5x5

185-225-255-275-300

all below parallel

bw-193

wu
10x 45# back squat, overhead squat, goodmornings and stifflegged deadlifts
10x pullups, ringdips and situps

wod
135x5
185x5
185x5
185x5
205x5

working my way back.....

170.5 lbs
Warmup: 5min, 0%, .62mi, AHR155

CF WOD: 111, 135x4 sets. Knee was fealing a little 'off' since HPS, stayed a bit light.

1-4: 4 x .25mi intervals:
1-1:47 rest :58
2-1:47 rest 1:13
3-1:30 rest 1:17
4-1:30

M/27/5'10/226lbs

hit a new pullups pr....24 reps, hands gave out on 25...new weakness revealed...grip.

Back Squat-
135 x 3 for warmup

185 x 5
195 x 5
205 x 5
205 x 5
225 x 5 *thanks honey for the encouragement to get the last 2 reps!!!*

Vance

135/155/165/185/205

back squats # 5 ,60k, 70k, 80k, 90k, 100k. did more last wk on hols but felt hams tightening.then did cindy on steroids ,8 rounds plus 15 pull ups, all sets unbroken.ie 15pu, 30press ups ,45squats.been making up my own workouts last 3 wks, getting some astonished looks in the Spanish gym and the trainers trying to advise me not to do kipping pull ups or kb swings,even when i explained it they still didn't get it.lots of cleans ,thrusters ,cln jrk, pull ups and of course burpees !!

5x135,165,185,205,225
All reps deep and strong. Could've gone heavier but lack of consistency in recent WOD's doesn't warrant it.

115-135-145-155-165

This isn't as good as last time, but this time I set up an 80# DB to make sure I was going low enough, and I was in for whole new squats. I probably could have gone much higher, but I was more worried about form.

275,295,325,345,375

155, 175, 185, 195, 200 (failed on 4th rep)

Age=28
BW=190 (depending)

135 x 8
225 x 6

245, 265, 275, 275, 285 (PR)

225-245-255-260-265

run 1.25 mile

CFWU x 1
205
215
225
225
235
all in lbs

m/23/~85kg/Sydney, Australia

Xfit warmup (2sets)
5x16kg
5x26kg
3x56kg

5x5x81kg

Bw 70kg

85kg across the board
2min Rest

33/M/185

All beltless & barefoot x 5

255
305
315 pr
315
315

squat 135 3 form better 115, 125
lunges 50

43 m 6' 210
fighting some nasty trochanteric bursitis ever since the two fight gone bads and 2 frans close together. really burns on the squats.
225,
255
255
275
285
not looking forward to the squat cleans tomorrow.

DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDddd

225 x 5
245 x 5
265 x 5
285 x 5
300 x 5 (pr by 15 #s)
DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD

Age 52/BW 250# 5 sets of 5 @ 225# (trap bar).

30/M/170

Good squats--big thanks to Coach Rippetoe for the recent advice on breath-holding. The difference is clear.

135 x 5 warmup
185 x 5
205 x 5
225 x 5
245 x 1 (!)
225 x 5
225 x 5

170/175/180/185/190
failed 3/4 of the way up at 195

justin 34/m/212
135/225/245/265/275
last set needed to be deeper squats\
need to concentrate better on form when fatigued

First 5x5 w/o used 225lbs

cfwux3

As rx'd

185
205
225
235
245

As Rx'd

225
245
265
285
315(i feel like 2-3 of those were not fully below parallel)

f/40/153/5'8

Back Squat
60kg x 5
62.5kg x 5
65kg x 5
67.5kg x 5
75kg x 5
tried 80kg as 75kg was previous best but failed.

a couple of days behind

love working out in 90+ degree heat with no AC. right.

greg A's warmup
135
155
185 (3)
155
155
155

followed immidiately with CF Endurance's Fast Ladder:
Bike: 3 rounds of 1/4m, rest 1/4 time, 1/2m, rest 1/2 time, 1m, rest 1m time

0:40, 1:20, 2:50 (each round roughly)

then collapsed

M/33/205/5'10"

315/335/345/345/345

48/m/140
135
155
175
175
155

27/m/175

275
285
295
300
305

CFWU 10reps x2
Shoulder Press 3-3-3-3-3 105-105-110-110-110(2reps)
Back Squat 5-5-5-5-5 185-185-185-185-185

warmup
40 hang cleans 135#

205# back squats, all sets.

M/36/201

135 x 5
225 x 5
275 x 5
275 x 5
275 x 5

First time doing back squats since my knee surgery. Should be able to get an east 315 next try.

225-235-245-250-250

205-205-205-205-205

225 x5

Had been sick. Feeling good enough to attempt this workout. Did it a day late.

Warmed up with air squats and pullups. Practicing butterfly.

started out at 275
275-3
280-4
290-2
290-2
stopped squatting after that. I was projecting 315 based on 308 for 5 last time. Still not back to one hundred percent.

Did 5 sets of 12 pull ups and 20 pushups. Two sets of pull ups were L pull ups. Able to do 6 good L pull ups at a time.

33yom/168/6'0"

155,175,185,185,195(fail @ rep 3), 185

Warmed up with air squats and just bar. Still working on getting general stregnth up.

135
135
155
155
155

M/39/5'5"/150

Knee still sore from over training so backed off.
135/155/165/175/185

135-145-155-165-175(fail)-135

Forgot to post my results when I did this one...

m/24/153/5'8"

Burgener warmup x 3
As Rx'd:
165
185
215
235
245

Recovering from a cold now.

Didn't get the chance to work today.

225x5x5

SSSSSSSSSSSSSSSSSSSSSSSSSSS

worked out with my client today
5 rounds
15sdhp's 95 lbs
15 kb swings 55lbs
15 one arm over head lunges (each leg) 50 Lbs

SSSSSSSSSSSSSSSSSSSSSSSSSSS

m/27/217/5'4"

225
275
315
365
365

M/46/145

CFWU
Made a bucket-circle-get-up and tried out bucket circles. Not so easy.

135x10WU

155-175-185-195-195

Low bar style, on about 4 to 5 minutes rest

205
215 for the rest: felt good.

M50/170

153

173

183

193

203

F/34/138/65"

I think I pulled my IT band - so backed way off the weight.

CFWU X 3

45/65/65/75/75

Biked for a bit to loosen up knee.

CFWU x 3, Squat w/u: 45x5,95x5,135x4

185
205
205
215
225

Concentrated on form and depth -- full ROM

100 2-ct Russian twists w/25# DB

M/31/202#

90kg
100kg
100kg
105kg (PR)
105kg

m/30/162

205, 215, 225, 235, 240

m/30/230

185, 225, 225, 245, 250

Have decided to swim on days we have these WODs so swam at lunch then did BJJ in the evening came home and did this legs where a little dead.

20-40-60-70-80 in KG's

am still getting back into it. Will do every WOD.

Warm up: Mowed the lawn

135
185
205
225
245

23/m/187

as rx'd:
135,185,195,205,215

Warm-up...Jumprope...300 skips then
CFWU...3x10: Pullups, Pushups, Dips, Back Ext, Situps...then the Squats

after some light warmups
225x5
245x5
265x5
285x5
305x5 (PR)

had LOTS of energy to spare...so I mirrored the WOD on the Bench Press

after several light warm-ups
225x5
245x5
255x3 (PR)
245x5
235x5

42yo/m/5.11/170

275, 245, 255, 275, 275

age 36
BW 186

CFWU 2x15

alternated with bench and weighted pullups
BS 225,235,245,235,235
BP 185,195,205,195,185
PU 50,55,60,60,60

135 x 5
155 x 5
165 x 5
175 x 5
190 x 5

Note: start much heavier next time.

Back Squat 5x5 as rx'd

warm-up sets: 80k,90k,92k

203/92k
203/92k
203/92k
208/94.5k
213/96.8k

I have to thank Rip for writing Starting Strength. I just got it today and read up on the squat. The increase in power and stability is worthy of mention.

Back Squat 5x5 as rx'd

warm-up sets: 80k,90k,92k

92k
92k
92k
94.5k
96.8k

I have to thank Rip for writing Starting Strength. I just got it today and read up on the squat. The increase in power and stability is worthy of mention.

cfwux2
195x5
205x5
215x5
225x5
235x5

5/225
5/245
5/265
5/275
5/285

M/6'1/190
225Lbx5
225Lbx5
245Lbx5
225Lbx5
225Lbx5

M34/85kg

CFWUx3 D6,P5

WU:
20kgx10
50kgx3

Read the wod wrong did 5x3
70kg,80kg,80kg,90kg,80kg

185/190/195/200/205

135 x 5
shoot for 145 x 5 next time

poor showing

225
245
245(x3,f)
225
225

m/26/157#

225#
225#
235#
235#
235#

29/M/175

135-145-225-275-280

AS RXD

WHERE ARE YA STEWYD

pre -- jump rope 5 minutes

Hang Power Snatch
95,115(f),105,105, 115,115,115,115,115,95(x2)

Back squats 5-5-5-5-5
245,255,255,265,265

post -- 30lb kb swings x50, 10 minute jog

Did air squats and 135's as warm-up.

155/175/175/180/175... then dropped back to 155 and did a set of ass-in-the-grass

NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN

(CFWU X 3 - 135# BS)

AS RXD

185 - 5
225 - 5
245 - 5
260 - 5
275 - 3 / 2 had to rest to finish.

NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN

m/245/40/6'

As Rx'd
225
275
315
335pr
355pr

as rx'd

90
140
210
230
240

M/27/5'8"/190

as RX'd
205
205
205
205
205

Legs felt tired today, pry from Chubby Cindy two days ago.

as rx'd
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5

m/31/145

WU
195/5; 205/5; 225/5; 235/5; 240/5 (Poor ROM); 230/5
M/47/195#/72"
Completed 080612

WU
195/5; 205/5; 225/5; 235/5; 240/5 (Poor ROM); 230/5
M/47/195#/72"
Completed 080612

Meyer- 205-225-245-265-285 questionable depth on last set

(KG)95x3Fail,90x4Fail,85,80,80.

CFWUx3
185-205-215-215-215
-same as last time - much needed heavy legs workout

M 356/64/158 Completed on 16 JUN 2008
CFWU 3X15
135X5 WU
185
190
195
200
205

First time free of Smith Machine! Worked on form.

275
295
295
275
275

M/24/195/6'1"

185
225
245
245
265

DL 365 x 4!

135
155
175
185
195
allX5
PR by 10

f/31/160/5'7"

3x cfwu (10 reps)

135-145-155-155-155

135
185
205
205
215

As Rx'd

Goal 135 205 225 250 275

33 yom 210 lbs

155 x 5
185 x 5
225 x 5
245 x 5
275 x 5 <----hard~!

27/m/235

225
250
270
295
300

225/235/275/280/285

cfwu x 2
95# x 10
135 x 5
155 x 5 x 4
135 x 7

MAWL

M - 205/225/235/245/255(2)

MAWL

M - 205/225/235/245/255(2)

44/m/166

deep squats to calf: level 9 on rack

220
230
240
250
250

pretty solid, go up next time

26/m/5'9"/165lbs
CFWU 3x10
kilos
86(4reps), 76, 78(4reps), 76, 78

26 yom 6'2" 155#

Pre: CFWUx2
5 min on stair climb 68 steps/min
45# BSx15
95# BSx10

WOD as rx'd:

135-155-165-175-175

Full ATA back squats with practice on Coach Rip's saccral push....felt really weird but it sure helps!

Post: 135# Front squat x3 x3
500m row 1:57 at 80%

5'8" 200 lbs 5x325 51 yrs old

185x 4, 205 x 1

155
175
185
195 (1F)
175

Based on other peoples in my size/age's results I should probably be going heavier, but 195 x 5 felt pretty heavy....

M/190/5'11"/47

135
185
205
225
205

Not a good day.

135 x5
155 x5
225 x5
275 x5
275 x5
325 x.5 (wasn't full)

My squats blow for range of motion to be honest, I never get my hip below my knees. I feel like it's in part a fear of the weight, my unweighted squats are getting noticeably better (and easier), but weighted frightens me.

135x8, 205x5, 225x5, 245x5, 295x5

5'10",200,33,m

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