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

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

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

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