This one should be interesting. Looking forward to it, though my shoulders still can't handle the front squats correctly.

Thanks for the early post.

My legs will be dead tomorrow, I ran a 5k today.

Oh, well. 3, 2, 1 GO.

Great job Conner and David!!!!

See ya at the games.

Good times, I'm just wondering what the function of the ball is at this point? Are they still unfamiliar with the proper depth of the thruster? It almost seemed that the height of the ball wasn't low enough for Connor, to be totally honest.

Looks like a good one. Over the past couple of weeks there have been some great new work outs!

THANKS COACH!!

S/F

Kurt approves. OH squat will kill me though.

Wanted to be the first to say Happy Fathers Day to all the Crossfit Dad's out there.

Thats alot of strength training...I love it. Love overhead sqauts and back sqauts. Need to work on front sqauts. can't wait.

Great job Connor and David. I knew I should have gotten your autograph when we were there! Good luck you two at the games. We'll be cheering for you from Seattle:)

Cool workout!

UGH...overhead squats... last time those were on the WOD, my thumbs and arms were numb for a month...
I may have gone a little too heavy then, so I'll try lighter and work on form this time...
Anyone else have this type of problem?

oo overhead squaties, im waking uo early for these :)

hmmm.... my first time doing Overhead squats since I began Crossfit. ill start with a broomstick I guess and go from there.

Can this be done with dumbbells? I'm out of town, and the hotel has dumbbells only.

What a couple of champions! Great video... I love it... CrossFit is building monsters!

Viva CrossFit!

so i was gonna do michael today and pulled my hamstring warming up. that's right. warming up. wtf? so i did a rowing michael instead. 800m rows instead of run.

18:15

bingo and dan diego

so when my hammy flaired up i thought, "f_ck! that effing pisses me off!" which then made me think about the f@#king f-bomb discussion yesterday. here are my thoughts:

http://www.youtube.com/watch?v=RqtgfjkB6Pg&feature=related

What, if any rest is recommended between any of the fifteen sets?

What, if any rest is recommended between any of the fifteen sets?

Those kids are machines to be sure but I wonder if their feet are a little wide.

Shouldn't the feet be basically shoulder width to maximize the vertical translation of force?

I reminded of Pat's stance when he DL'ed in that DL/Row WOD.

Thoughts.

Looking forward to this one. I've been working with overhead squats with a broomstick for the past few weeks and am looking to start using some weight (very little, I'm sure) and see how it goes.

Great video and Happy Father's Day to all the papas!

3, 2, 1, Go!

great looking wod. after a 5k today this will be interesting.

I was having a discussion with a guy at work about air squats and he said how he hated how people swung their arms during the squats and claimed that the amount of work completed was not the same as if you kept your arms straight out in front the whole time. My understanding is that if: W=FxD and F=ma then since acceleration (a) is constant at 9.8m/s2 and the mass (m) isn't changing and the range of motion (D) isn't changing I can't see why work would be affected. Since it allows you to derive more power and therefore more neuroendocrine response I think it would be better with the arm swing no? I am thinking that perhaps the momentum created by the arm may take a slight bit of energy required to squat off of the legs but that the energy it takes to move the arm is exactly the same and hence the effort is spread out through the whole body rather than isolated in the legs only making it a more functional movement.
Does anyone agree with me on this one? Come on, tell me I'm right and he is wrong. You know you want to. He has a degree in Chemical Engineering and really didn't like it when I told him he was confused about what work was so of course I'd really like to get some solid ammo for further discussions.

#17 #18
that is a good "Q"
FAQ 4.9 may answer your question. On the FAQ page there is a thread to a discussion board and a WOD video. Not sure if those links will work from this page but this is what it says.

FAQsYes, that really is the WOD. It's a Max Effort strength WOD rather than a Metabolic Conditioning WOD. It won't leave you as "gassed" as Helen or Cindy will, but it will tax your muscles and nervous system heavily. See this thread on the message board for more discussion of the protocol, and this WOD demo for a visual.

did a brutal workout today with Crossfit Albuquerque (great crew!!), so squats tomorrow should be fun...

400m run
25 DB thrusters (subbed 65lb front squats, since my shoulder won't take any pressing motions)
50 pushups (subbed 250m row)
400m run
25 box jumps
25 burpees
400m run
25 walking lunges (25lb DBs)
50 pull-ups

24:30

Happy birthday, Brian! Great b-day workout!

3 minutes rest minimum.

I would recommend 5-7 minutes rest between sets. For pure strength work obviously to get the max out of the lifts.

Still no weight for me for awhile yet, d/t low back disc injury... will start some kipping this week, and progress to light weights in a week or so if that works out.

Made up a really good one today, IMHO:
Squats (225) and paralette pushups (150):

25sq, 50pu
50sq, 40pu
75sq, 30pu
50sq, 20pu
25sq, 10pu

t = 16:34

squat sets unbroken, pushups started with 25, then 5s and 10s with rest

Well, I was up with the birds this morning taking off doors and dismantling a table to be taken away to the tip for my partner before we leave for London. At 6am!!!!

Realising that I wasn't going to be able to hit up todays wod, I kept my training short and sweet in-line with my half intensity training.

3 rounds
50 squats
30 Russian swings 25kg kb.

6.36

Post #16, Ken C, now yes, that was funny. There is a time and a place for the F-bomb, and that was on target.

Post #14, Kurt, no. Absolutely not. It cannot be done with dumbells. You will have to skip your workout.

If you're having nerve and/or shoulder impingement problems with Overhead Squats, try using 'active shoulders' --- shrug your shoulders up as high as you can while holding the bar overhead.

Put your deltoids in your ears!

All weights in kg

Overhead Squats: 17-19.5-20.5-21.5-22(F)-21.5
Front Squats: 27-37-42-47-49.5
Back Squats: 50.5-52-54-55.5-57(PR)

F/32/5'7"/140#

Looks like his dad.

Another heavy day.

5 singles for each of the three drills: overhead, front and back squats.

It would be unlikely that you could get the same hit with dumbbells - certainly heavy DB OHS would be super challeging. Same but different - how abouts :

5 rounds
5/5 single DB OHS
5/5 single DB front squats
10 heavy goblet squats (search for that one)

For the rest of us, start with a heavy but manageable load for the first OHS and step the load up on each rep. Could be an opportunity for a new PB if you're on today.

Warm up with the CFWU, maybe some warm-up reps on the OHS and then get started. Give yourself between 2 - 5 mins between reps.

Cheers, kempie

I watch the video and think of how disgustingly sedentary my childhood was and the prices I pay now with where I could be if I'd been more active.

Of course I'll probably over-compensate with my own kids and they'll hate me for making them workout.

Happy Father's Day, Crossfit Papas!

nice video -- good luck at the games, guys!

ck

Is it considered 1 kipping pull-up when your chin goes over the bar or does it have to be your whole head?

Hi, I wanted to tell everyone who was at the Crossfit North Atlanta challenge yesterday what an awesome job EVERYONE did.I am guessing there were a couple hundred people there and at least 130 challengers. It was SO well organized. My husband and I both "played". We were chain and tire dragging, tractor tire flipping, farmer walking and all these things I have never done before. It was announced at the challenge that there were 16 affiliates represented. I know there are some pictures up on CFNF's site and probably all the other GA affiliate's sites too. What a great day. THANK YOU. We had a blast. Our whole family was there (even my 2 year old).

HEY MAN! WY DO YOU CURSE AND SWEAR ALL OVER THE FILM?

is it spuse to be an educational instruction Clip or what? it is bother me alottttttttttt!!!
Do not curse in crossfit instruction film or I will not visit this site no more!
curses are bad!!!

HEY MAN! WY DO YOU CURSE AND SWEAR ALL OVER THE FILM?

is it spuse to be an educational instruction Clip or what? it is bother me alottttttttttt!!!
Do not curse in crossfit instruction film or I will not visit this site no more!
curses are bad!!!

My turn to sound like an idiot -

WOD AS WRITTEN today vs. some comments -

"Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets."

Should the word "sets" be "reps"? So we're doing a total of 15 repetitions, right?
FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFF

ken c and Dan - I agree wholeheartedly, and I can't wait to get home from work and watch the whole video...yeah, I'm at work so I can't fU(kN watch it here, but saw a short bit o' it and it looks hysterical

34/M/168

OSH: 65-95-135-155-175
FS: 185-225-255-275-285
BS: 285-295-315-325-335

Ken C: too funny, man, just too funny!

21/M/5'10/162

CFWU: 17 mins

As RX'd
OHS: 60-60-60-60-60lbs (ouch)
Clean to FS: 114-126-137-137-165
BS (smith machine, no rack): 143-165-176-176-187

Added Turkish get-ups to compensate for poor show on OHS.

3 rounds of 44 x 5 each arm

All weights in kgs

OHS: 50, 55, 60, 65PR, 70PR (154#)
FS: 75(f), 65, 70, 75, 80
BS: 90, 100, 110, 120

Front squat major weakness, have to work on flexibility in wrists, shoulders and ankles.

34/M/77kg

OHS: 60, 60, 60, 62.5, 62.5

FS: 100, 100, 110, 105, 105

BS: 120, 120,130, 130, 125

I got PRs in all events today!

Overhead squats: 65-95-115-135-155
Front squats: 155-185-195-205(scratch)-200
Back squats: 235-245-265-275-285

ARMY STRONG!

BAGRAM AFGHANISTAN

26/M/5'11/166

CFWU: 17 mins

As RX'd
OHS: 93-93-93-93-104lbs
Clean to FS: 114-126-137-137-165
BS (smith machine, no rack): 209-209-209-231-254

Turkish get-ups:

3 rounds of 40 x 5 each arm

First day on CF.

Happy dad's day, boys!

#38 - MDMelissa

Should the word sets be reps? No... actually, in this case, it doesn't matter. The idea is to do 5 sets of 1 rep of each of the squat movements. You're going to increase the weight for each set, but, since there's only 1 rep per set, you wind up increasing weight every rep. If the WOD were sets of 3 reps, you'd be increasing the weight every set and there would be no other way to say it.

Instead of approaching today's WOD as 15 reps, you'd probably get better results if you approached it as 15 individual max effort workouts with ample rest in between. The idea is to push your strength limits and then recover fully, not bang out 15 reps (for time).

Happy Father's Day.

Elad, if you can't take the heat, get out the kitchen! CrossFit is good, clean fun (except for the cursing and yelling).

All beltless, wearing O-lift shoes.

OHS: 100, 105, 110, 115, 120

Front Squat: 160, 170, 180, 190, 200 (miss - pitched forward)

Back Squat: 225, 235, 245, 225, 225 (lower back a bit sore from the front squat miss...245 was as heavy as I felt I could do today)

Sunday musings, Father's Day version (warning, "self-important" words on the way, maybe some big ones. You've been warned)...

1) Good on Kempie for the pre-answers. Cheers.

2) Monsters. Yep, two teenage boys from Ramona have a "Fran" <1/2 mine. And they're nice kids, too. Sigh. Happy Father's Day, Jeff Martin.

3) Growing pains. Have you ever gone back and read the comments in the years prior to your own CF start date? It's instructive for us CF young'ns. Hard core fitness place back in the day. BS like "Sunday musings" nowhere to be found. Major, I mean MAJOR flame wars over stuff big and small that make the last couple of days look like amateur hour. Small group of pioneers, many of whom could accurately be called fanatics. All in all a pretty rough and tumble but generally fun looking place.

With growth comes change, and the bigger the tent the bigger the change, especially with the owner of the tent holding the flaps wide open. The more people sitting around the table the more likely someone will take that roll that some other someone had his/her eye on.

I'd like to see some of the "Old Guard" reappear, to re-instill some of that hard edged, push it to the limits, everything for the results ethic. Spank down some of the whining like you did once before. I'd also like to see the masses of "every man and woman" like me stick around, openly pushing for whatever our level of elite may turn out to be. And it would be cool, just dandy, if each one of us made the effort to converse in the arena of ideas without stooping to...well, you know.

4) Father's Day. What? You thought I'd have nothing to say about this? Once a year in the U.S. we honor fathers. The father of the Crossfit movement is Greg Glassman, father of 3 (soon to be four!) children. Happy Father's Day, Coach.

I once told here the story of a friend who was a single Dad. His daughter always gave him a Mother's Day card to thank him for the double duty. In our world today we do have a number of single Dad's; some of them happen to be women. To all of you doing the parenting work of two, man or woman, Happy Father's Day.

And what will I do today? Well, for me Father's Day is a day of thanks. I will once again call my Dad and thank him for his efforts in raising me and my siblings. I will call Mrs. Bingo's Dad and thank him for the gift of his daughter. Finally, I will spend a few quiet moments in reflection to give thanks that I have the privilege of being the father of "The Heir", "Lovely Daughter", and "Li'l Bingo", who along with Mrs. Bingo constitute my greatest blessings.

5) Finale. With this post I bid adieu to "Sunday musings." I can't escape the feeling that taking advantage of the generosity extended to me by Coach, Lauren, and Lynne by filling up this space with non-fitness items has contributed to the drift away from the original intent that many original CF'ers lament. Perhaps in the future it will feel right, but as the "big tent" of Crossfit continues to fill I feel the need to concentrate, and help others to concentrate if allowed, on Forging Elite Fitness. The reason we all come here to the Crossfit table. That'll be me, in my seat somewhere in the middle of the table, talking about the power output under the curve.

I have dearly, dearly loved writing these.

And I'll STILL see you next week...

Darrell

OHS: 95-115-135-145-155
FS: 135-165-185-195-205
BS: 225-245-255-265-280

all PR's!
ohs: +15lbs.
fs: +15lbs.
bs: +15lbs. (coincidence?)

OHS: 95-115-135-145-155
FS: 135-165-185-195-205
BS: 225-245-255-265-280

all PR's!
ohs: +15lbs.
fs: +15lbs.
bs: +15lbs. (coincidence?)

Thank God that's over....

Bingo my boy, you have a way with words. Nice one! Look forward to musing over a beer or two after the Games.

My first Father's Day as a recipient although I'm guessing Mrs Kempie had more to do with it than Kempie Jr-to-be ;) Exciting times ahead

3xCFWU
OHS
3x95lb, 3x115, 3x135, 3x155lb

OHS 175lb, 185lb, 205lb (PB), 210lb (F), 205lb
FS 235lb, 255lb (PB), 265lb (PB), 275lb (F), 270lb (PB)
BS 305lb, 325lb

Tapped it on the head early, was running out of weight and pretty toasty too. Still feeling "Michael"'s good morning sub.

Cheers, kempie

36/6'2"/195

Crossfit has entered a new era as of the last month. What a fantastic way to start this cycle. 321 go after some joe!

Great Job to T-Rex and his crew at CF North Atl.
The Atlanta Area CF Affiliate Challenge they hosted was Stupendous.
This was the 1st one Sonz Midtown has attended.
And my SoulJah's represented. Looking forward w/ great anticipation to the next one.

Thanks to Dan Mac CF Atl. "The Godfather" for all that you have done in bringing crossfit to Atlanta and fostering it's growth.

As promised it was an ass to the ball and balls to the wall effort.
A true Jupiter experience.
TJ - CF Jax, You'd of been proud.

Whoever it was that brought me the Magic Sponge, "THANKS"
It really works.

Coach we Love you. Words can't express my Gratitude.

I did the Mud Run yesterday, great time. I ran with a team which was nice. Joe, Melissa, Jess, Kristi, and Charleen 1 hour 14 min.

Great times. I saw a lot of Cross Fitters from San Diego there. How did you do? How did you like it.

Joe

Atempted to post twice. neither took this is a test.

did a great rest yesterday, man my nap felt like 8 hours of sleep. it was more like 40 minutes. i was charged today, and after two cups of coffee i wanted to take on the world. instead of the strength workout for today i chose a girl. barbara. my first encounter.
20 pull-ups
30 push-ups
40 sit-ups
50 squats

5 rounds for time
40:27
g/f 42:42 and that is her third crossfit workout!
tomorrow i will work the strength, especially in the ohs! for now i'm headed to the pool for skill work. handstands and handstand walking.

Opps, Patience is a virtue.

I'm always impressed with the CF Kids program and look forward to attending that cert in the future. I know the Martin boys are older teens and they are obviously strong and don't seem to have that lanky awkwardness that many teen boys have. If someone who has gone to, or is involved in the CF kids program in Ramona could answer these questions...

At what point is an athlete considered ready for CF training?

When is an athlete no longer considered a kid in CF training?

Those "kids" are killing my Fran time by almost a minute!!

I would think that it doesn't have much to do with age at all but ability and the need to scale or not.

Crossfit warmup - Amundson stretching, then three rounds of :
10 GHD situps
10 Overhead Squat w/45# Oly bar
10 Back extension
10 pull up
10 deep dip (hands to armpit)

Then

OHS: 65|95|95|100|110 (PR)
FS: 95|165(fail)|115|135|165
BS: 165|165|195|195(fail)|190

My overhead squat and front squats both felt WAAY more solid in terms of body geometry than my back squat. I was pitched too far forward and wasn't able to use my leg power, the shear happened in my back instead, so greatly reducing my load bearing capacity. I'm a tall ectomorph, so keeping my torso upright is especially difficult due to my legs being so long, I lean forward to balance. Bottom line is that I need to work on my back squat a bit more. I have way more power than 190 in my legs.

m/42/197/5'11

Squat:
OH 95, 105, 135, 135, 95
Front: 135, 155, 185, 185, 185
Back: 185, 205, 235, 255, 255
very cautious as was verys sore due to straining low back doing last weeks squat clean, squats, still sore

age 42
bwt 210#

OHS: 1-95,115,120,125,130.
FS: 1-135,155,175,185,205.
BS: 1-225,245,275,295,315.
knee not 100% just yet. getting better.

Can't wait to get on this WOD!

To all the fathers HAPPY POPS DAY! A good father is priceless, so as men lets challenge ourselves to be the best we can be and teach right and wrong as best we can! God Bless everyone and Aloha!

m/24/6'1"/223

OHS 95, 105, 115, 125, 135
FS 145, 155, 165, 175, 185
BS 195, 205, 215, 225, 235

A little nervous about the front squats this is only the second time i have done them. Stuck with a 10 pound increase each rep... could have went higher on the BS.

BW 170

OHS- 184/195/206/185/206/211 miss
FS- 220/231/242/253 miss/253
BS- 286/308/319/330/335

what's with the timestamp on the posts? this one was posted right about at 10:30pm eastern time, but the timestamp says 10:19am... they're all similarly weird like that.

anyway:

OS: 95-115-135-155*-165*
FS: 185-205-225*-235*-245*
BS: 255-265*-275*-285*-300*

(* = PR... today was a good day)

28/m/5'11/180

CFWU X 3

OHS: 55/75/95/105/105
FS: 135/185 (not strong, went to low)/155/165/165
BS: 185(f)/155/165

Ran out of time...

65,85,95(f),95,95
115,135,145,155,155
165,175...out of time

Started my workout while my wife was making father's day breakfast, so didn't get the back squats in.

Happy father's day :)

First time doing OHS with weight, so din't know what to expect.

OHS:135x3(still getting the feel),155,165, 175,185(f), 185
FS: 185, 205, 255(f), 225, 245

OS: 75, 85, 95, 105, 115
FS: 185, 205, 225, 235, F(245), 225
BS: 225, 225 QUIT

legs were just shot. didn't feel like pushing further

CFWUx3
first time really OHS, so kept it light 5s/triples

OHS 65, 75, 85, 95, 105
FS 155, 185, 205, 225x, 225 PR
BS 245, 245, 265, 275x, 225

M/25/236

OHS Beat my ass

OHS- 135-135-145-150(dump)-150

Front Squat- 165-185-195-205-210

Back Squat- 235-255-260-275(not all the way down)- 275

Like I said really gotta work on the OHS.

Posted this on the CFE site too. A random crossfit story: After finishing Micheal Friday in a PR time I was at home trolling the internet looking for something to do because the weather was too unsettled to justify the 5 hour drive to the Canadian Rockies to go climbing. My travels led me to find a local trail race called the 5 Peaks trail running series. At 10pm friday night I decided to put laces in my trail runners and go try it out for something to do. No rest day and having gave it my all the 3 previous days on the CF Main WODs and CFE bike WODs. Ended up only getting about 4 hrs sleep that night as the brigade duty phone kept ringing with updates from Afghanistan. So I showed up at the race, tired and not well rested with a goal of just finishing and trying to mimic Brain's and Carl's video on running uphill and downhill. The race was 12.4 km and I finished in 1:04. I was never passed and it turns out I placed 14th overall, around 3 minutes shy of qualifing for the Canadian Mountain Running Championship. I haven't ran since last summer except when it comes up in the WODs in 400 or 800 m stints. I really enjoyed hammering people on the hills even if they seemed faster on the flats. Running by people walking uphill is a great feeling.

The graduating seniors received their yearbooks that day, and each student had been given a full page to reflect on his high school career. That night, when I got into bed, I began flipping through Luke's copy. His page began with expressions of gratitude. "Dad," said the first one, "you're the driving force behind it all, and my best friend in the world. Thanks for always having my back. I love you."

Now if you had asked me to identify a specific moment when I had Luke's back, I couldn't point to one. He was reminding me that tender moments are the ultimate wisdom - whether its the mutual love and respect that two parents share, a supportive word, or one of the many little comments and gestures of daily life that are more powerful than any lecture. Small moments accumulate and last a lifetime and, what's more, they get carried on into the next generation.

I lay back, smiled, and closed my misty eyes. The pillow had never seemed so soft.

Tim Russert
1950 - 2008

3xcfwu + 1000m row

ohs: 135,155,165,175,185
fs: 195,205,225,235,245
bs: 255,275,295,315,325

37/m/5'11/165

OHS 65#-85-95-105-115pr reps (no rack so had to c&j each set)
Front squat 120#-125-130-135-140pr reps (no rack so had to clean each set)

Snatch 6x1
100#f-100-100-100f-100pwr-100
the failures are not a matter of stength but of form, aggression and speed under the bar.

27/m/192#

OHS- 135,155,165,175,185
FS - 225,245,255,265,275
bs - 315,325,335,345,355

as rx'd, singles.

OHS PR, never gone heavy before.

In Kilos

OS: 40, 50, 55, 60, 65
FS: 70, 80, 82.5, 85, 87.5
BS: 100, 102.5, 105, 107.5, 110

OHS: 65-75-80-85-90
FS: 95-105-115-125-130 (PR)
BS: 135 (not full depth)-135 (fail)-135 - 125-125

By the time I got to BS, my legs were tired. BS really needs some work. Definitely a weak area for me.

OHS: 115, 135, 165, 185, 185
FS: 165, 185, 205, 225, 225
BS: 205, 225, 245, 265, 285

My WOD today:

OHS: 65-65-65-65-65 (by myself in the gym, still working on building on this exercise)
Front Squat: 85-95-105-125-125
Back Squat: 135-145-155-165-165

Any suggestions on dumping when working out in a typical gym with an enclosed squat rack and no bumper plates? I can't push myself to the max because I want to stay safe with the weights so I don't have to dump.

Thanks,
Monica
Mildenhall, UK

WU .5 mi. walk on treadmill
WOD
OHS - 95/105/115/125/135
FS - 155/175/185/195/205
BS - 225/235/245/255/265(fail)

bw 165

max listed

OHS: 150
FS: 245
BS: 280

KEN C.

I don't curse myself...to me it's un-lady like.....but toward the end of the 'Michael' WOD an 'F' bomb was on the brink of explosion, however I refrained.
The beautiful thing about the USA is our freedom of speech of which I revere with high regard. As such, it is everyone's right to say, or not say, whatever they choose. Those who choose to be offended....well be thankful you have the right to be.

Oh, and I always like a good laugh....and that clip was funnY!!! hehehe ;-P
Cheers,
Monica
Mildenhall, UK

HaPPY Papa's day!

CrossFit North Atlanta hosted the Atlanta Area CrossFit Affiliate Challenge this weekend. They did a super job. The workout was pretty hard core! I got smoked like "cheap crack!" If you have a chance check out the pics on their site. www.crossfitnorthatlanta.com

The BrandX site seems to be down, so...

1 mile row
CFWU

OHS - 95, 105 (f), 100, 105, 110, 115 (tried twice; I think the second one was a good one)
FS - first time doing this - 135, 145, 150, 155 (f), 155, 160 - figured out a bit about arm placement and breath
BS - 205, 225, 235, 240, 245 (f), 240 - by far a PB here, for what it's worth

OHS: broom handle x 6. I can't keep the bar overhead with my arms locked out. It comes in front of me. Will work everyday in the CFWU.

FS: 95, 115, 125, 135(PR), 145(PR)

BS: 145, 155, 165, 175(f), 175, 175(f), 165(f)

First time I did frontsquat and overhead.

Backsquat: 100kg-105kg-110kg-120kg-125kg

Frontsquat: I practiced clean and frontsquat, did it with 50 kilo ca. 5x5

Overheadsquat: Did it with the barbell, 20kg, I had big problems with keeping my arms straight and overhead. Anyone know how you practice that?

M/48/153

CFWU (2/3) x 3

OHS: 85/95/95/95/100 (all kinda wobbly)
FS: 115/125/135/145/155 (all tight and deep)
BS: shoulder buckled on rep #1 so retired.

Not a great work-out performance today, but a good day nonetheless.

So the workout is to start the front squat with more weight than ended on the overhead and start the back with more than ended on the front?

For example:
OHS (45-50-55-60-65) FS (95-105-115-125-135) BS (155-165-175-185-195)

35/m/70/170
ohs45,50,55,60,65f
fs95,115,135,155,175
bs180,185,205,225,235

OHS 135-145-155-155-165(f)
FS 170-185-205-235(f)-225
BS 255-265-275-285-290(That's all the weight I have!)

Bingo,

All too typically, I caught on to the musings perhaps last amongst those CFers of your day and I will miss them. All day every day, things begin, grow, diminish, end. That is the way of things. Sometimes, I think we should expend ourselves to shift the length of time that pattern takes. In this case, I won't, but don't take that to mean we don't wish you were still musing.

FD to me - two CF workouts (with another CF dad), coffee in bed, reading to and playing games with delightful children, perhaps an hour making dust from wood, thanking my wife for her essential role in both being and being thrilled to be a father, and calling home.

Lest we forget, the indulgence of being able to sit on our laurels for 24 hours in this way is an historical rarity, purchased by the blood of patriots (and the life energy of the lucky ones like me who were spared our blood) ... the least we can do is make the most of the opportunity.

Ovhd squats, here I come ...

Paul

Can anyone help me out with this? I'm new to Crossfit. How many repetitions of what weight do I do with each squat? And how do I didvide it up?

Monica - if you absolutely can't find someone to spot you, you just can't max out. In my opinion. Too dangerous.

BW: 67 kg

OHS: 50-55-60-65-67,5-70 kg
FS: 72,5-75-80-82,5-85(f)kg
BS: 85-90-95-100-105 kg

OHS: 115-120-125-130-135
FS: 185-190-195-200-205
BS: 315-335-340-345-350

Used low bar squat technique for first time...felt good.

Happy Father's Day

Dan

20/M/151/5'8"

OHS (first time doing OHS):10-20-25-30-35
FS: 35-50-55-70-80
BS: 30-60-80-110-150(f)

M/23/6'3''/215
Little iffy on this one..still not up to par with getting exact form down so I went a little light, plus my back was sore..

ohs-95,105,115,125,135
fs-135,155,165,175,180
bs-205,225,245,265,275

not bad but I needed more so I invented "8's"

5 sets of 8 of
95lb thrusters
135lb bench press
decline sit ups-for time

about 8 minutes-was fun

Happy fathers day

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

OHS-45-56-67-78-86 (last rep arms bent)
FS-89-100-111-122-133
BS-144-155-166-177-188
FS & BS from oly bench- very awkward. Need to start looking for a squat rack.

30/m/5'10"/230

OHS
95, 115, 135, 155, 155(pr)

FS
225, 245, 255, 260, 260(pr)

BS
225, 275, 315, 335, 315

Happy Fathers Day to all dad's.

Congratulations to all 200+ that attended the CF Challenge at CFNA yesterday. North Atlanta did an amazing job putting this together. It was flawless and everyone had a great time.

We have some amazing CF athletes here in the Atlanta area, both Men and Women. I was humbled by some of the times posted. What was even more impressive was that everyone got a chance to talk and meet new people from across Georgia. That is what I love about CF. No meat heads and everyone leaves their ego at the door no matter if they are an elite athlete or a first timer. Good people.

Congratulations CFATL for winning the grinder and to all 16 affiliates who came together for such an event.

Happy Fathers Day to all dad's.

Congratulations to all 200+ that attended the CF Challenge at CFNA yesterday. North Atlanta did an amazing job putting this together. It was flawless and everyone had a great time.

We have some amazing CF athletes here in the Atlanta area, both men and women. I was humbled by some of the times posted. What was even more impressive was that everyone got a chance to talk and meet new people from across Georgia. That is what I love about CF. No meat heads and everyone leaves their ego at the door no matter if they are an elite athlete or a first timer. Good people.

Congratulations CFATL for winning the grinder and to all 16 affiliates who came together for such an event.

CrossFit Kids? How old are these guys?

28m/6' 210#

Overhead
185(pr)
185f (sticking point was getting it over my head)
155
155
155
155

Front
185
235
255
255
255(pr)

Back
235
305
305
305
305(pr)

OHS 120,140,150f, 150pr, 160pr
FS 210, 255,270,280,290pr
BS 300,350,375,390,410pr,

very happy, happy father's day.

Awesome day today - hit 3 PRs!

OHS
175 (F) (wasn't warmed enough - did 155x2)
175 (old PR)
185
200 (F)
200 (PR by 25#)

FS
225
240
245 (PR by 10#)
250 (F)
250 (F)

BS
255
275
290
300 (PR)
305 (F)

I'm pleased!

I forgot to mention:

All squats verified below parallel on video and I was barefoot.

Tom #96 - Check my earlier post #32 to your question as well as some others you haven't asked yet.

Cheers, kempie

Where can I direct/find nutrition questions on the CF website?

Where can I direct/find nutrition questions on the CF website?

F/38/120

Warmed up with "Michael"

OHS: 95, 105, 115, 125X3 (PR)
FS: Max at 155

No time for back squat today.

OHS-221,231,241(f),241(f),241(f)
FS-275,280,285,290(f),290(f)
BS-297,309,329,339,349
bwt-165

Comment #112 - Posted by: FreddieB:

Here you go:
http://www.crossfit.com/cf-info/start-diet.html

See also CFJ #21 available for free download:
http://www.crossfit.com/journal/library/cfjissue21_May04.pdf

Hope this helps.

OHS 135, 145, 155, 165, 175
FS 185, 195, 205, 215, 225(f), 220
BS 225, 245, 265, 275, 285

I would like to know who posted the criticism of Connor's pullups when I have seen many similar pullups on this site for years, i.e. Greg Amundson's Heavy Fran. I feel it's unfair to single out a teenager for this 'fault' that has been accepted for so long. I am all for teaching correct form but to make an example of him on a site where thousands of people are viewing is cruel and humiliating.

Why the hell are all you guys criticizing a 16 year old on "crappy" pull-ups that all of you do?!! I mean look at THE VIDS all of you are barley touching with your chins and your criticizing a 16 year old for pull-ups that all of you do? I mean come on he's still a kid and he's just doing what the videos are showing!! Lay off of him and look at your pull-ups and thrusters!!! Then criticize him, and if he really is doing it bad don't be stupid and post it on a site were 1000 people look at!! I'm all for teaching people right form but if you say that he is doing it bad without looking at yourselves your just humiliating him without making a point.

Well the powers that be conspired against me today so things didn't go as planned, unfortunately. In the middle of my warm-up I was told I was moving to a different fire hall immediately so I missed about 20 minutes of time there but when I got to my new hall I gave the back squats a shot. I worked up to a tough 300lb single and stopped there and then did a power clean 'Grace' in a slow slow slow 5:34, which is actually slower than my fastest full squat clean Grace.

I just had ZERO work capacity today, probably due to not enough sleep and my gorging on home made nachos last night. That's it, no more cheat nights until after the Games, I can't afford to have another day like today again.

Diet. Is. Everything.

115-125-135-145-135
115-135-145-155-165
225-245-265-285-295

here's a funny question too...is this a "rest as needed" WOD or is there an appropriate rest interval involved in this. I was taking about 30-45 seconds between sets and I'm wondering if I was cutting that too short.

m/30/5'7"/163

OHS 80-85-90-95-100
FS 85-100-115-125-135
BS 185-200-215-225-225

Crazy schedule recently, and it's great to get back in the gym. I definitely need to figure out how to snatch, because my form is terrible.

27/m/180

as rx'd:

OHS: 95, 115, 135, 155(PR), 185(just missed parallel)
FS: 205, 225, 245, 265, 275
BS: 295, 315, 335, 345(PR), 355(PR)

my hamstrings are so sore that I can hardly stand it...all from subbing good mornings for back ext on Michael

Will, see Kempie #32.

cfwux3
45,65,75,85,95
45,65,85,95,105(fail)
95,105,115,125,135

overhead - 135,145,155,160,165
front - 185,205,225,235,245
back - 265,285,305,320,335

bw-194

wod
overhead squats
95,95,105,105,115 barely

front squats
155,175,185,195,205

back squats
205,225,245,255,265

10x135 extra

M/30/148

Overhead: 135, 145, 155, 165 (PR), 170 (PR)
Front Squat: 155, 175, 185 (PR), 195 (PR), 205 (PR)
Back Squat: 225, 245, 265 (PR), 275 (PR), 285 (PR)

MBK

m/23/175

95/100/105/x/x
110/115/120/125/130
135/140/145/150/160

#22 JC,

You are correct. The work done is the same. Stress may be taken off the legs slightly by the added momentum of the arm swing but you are still doing the work, so who cares. Your friend could argue that the work done is actually the movement of your center of mass and the arm swing changes the COM. Either way, you are still performing the work so again, who cares.

My credentials: BS in Physics, University of Maryland, College Park plus about 5 years combined experience in experimental physics research. So you can tell your Chem E. buddy that a physicist agrees with you.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/148

WOD
21-15-9
Burpee pullups
Thrusters(45#)
KB(1.5p)swing'n'walk(40m)
13:20...rough

OHS-135-165-185-205(PR)-215(f)
FS-225-255-265(PR)-225-225
BS-315-315

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Did'nt do todays wod due to my gym being closed.Did a 5k plus in 29:45.

Gaucion #4
Connor is a little over 5’10” and weighs between 145 and 150, when he hits the ball it is deep enough. That being said the purpose of the ball has always been to show depth. We are experimenting with other options at this point. http://www.youtube.com/watch?v=UM-f591ylQ8

Stan K. #19
Ideally we would like the stance a little narrower. Certainly we feel it would help with their O lifting. But the boys feel comfortable with their stance t and at this point we have to say it works for them. David has box jumped 56” and Connor cleans over 200#.

Dana #61
Happy to answer any question you have regarding CF Kids.
At what point is an athlete considered ready for CF training? We have kids as young as 4 years old in our classes. But kids mimic their parents and we have vid of 1 year olds back squatting Lincoln logs, 2 and 3 year olds attempting L-sits. Workout with you kids, more importantly let them see it has value in your life.

When is an athlete no longer considered a kid in CF training? I would think that it doesn't have much to do with age at all but ability and the need to scale or not. Connor and David can do almost all the workouts as Rx’d, (I believe they still have Isabel to conquer). That being said the kids program is specifically designed to promote areas of development and take advantage of developmental stages that are of particular importance to children. It isn’t simply scaling back weight and reps.

Aaron and John #117 and #118,
Connor and David have been CrossFitting since they were 12 and 13 years old respectively. Both boys saw the video before we sent it in. We vid almost every workout the kids do. We often sit down and go over them together. The comments regarding form on the video were made by the boys. David is a CrossFit Level 2 trainer, and a CrossFit Kids staff member. Connor is a CrossFit Level 3 trainer, CrossFit Barbell Certified, CrossFit Gymnastics, and a USAW club coach. They are also among the handful of people I will let coach me, and I get as good as I give with them. The boys don’t see this as humiliating. The recognize it is instructive. We value their effort and praise their effort. They also realize that every effort can be better, and with them it is.

F/143/23

Calisthenics warmup

With my squishy running shoes, because at home with parents for Father's Day...

OH Squat: 75, 85, 90, 95f, 95 (but didn't feel very good...on toes at bottom), 90

Front Squat: 115, 135, 155, 160, 165 (all harder than I thought they would be)

Back Squat: 185, 190, 195, 200, 200f (wish I had my weightlifting shoes today!)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

before the wod did
21-15-9
burpee pullups
thrusters
kb swing walks 50 yards
15:56

wod as rx'd
OHS:135-185-230-255(parellel)-255(f) ass the ankles
FS: week sauce did 275 315(f) way off pr of 365
BS: week sauce did 315 for form wasnt feelin it

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

32/m/210/6'5"

OHS - 135-145-155-165(f)-165
FS - 225-245-255-265-275
BS - 295-295(f)-225-275-275

Could have upped the weight on OHS, the fail I had was because of tight shoulders and balance, not muscle failure. Front squats felt good, was beat by the time I got to back squats and started to fall apart.

F/40/5'2"/120

My main problem with squats is that I just can't get deep enough after a certain weight. It doesn't feel all that hard to get to about parallel and back up, but when I try to go that extra bit to truly parallel or to a dynamax ball, I just can't do it. I think it's partly fear, and it may be partly a form issue that I need help with.

OHS: 65 - 65 - 65 (all working on getting deep) 75-85 (got to the ball on the last three)

Front: (all to ball): 95 - 105 -115-125 - 135 (F, but then repeated and completed it but did not get quite to ball)

Back: (none all the way to ball, but close to parallel): 140-145 - 150-155-160

On the back squats, the weight felt easy, but at the bottom I would slow down and try to inch a little lower but I just couldn't do it. Then, pushing it up was no problem. Definitely something for me to work on here!! My range of motion on the lower weights has increased dramatically since I started crossfit, so I know it will come in time.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

OHS: 135, 145, 155, 165, 175 (PR)
FS: 185, 195, 205, 215, 225
BS: 235, 245, 250, 255, 270 (Fail)

Lower back still a little fried from "Michael"

M/23/6'1"/205

As RXed:

OHS: 95, 105, 115, 125, 135. Light weight to work on form.
FS: 185, 205, 215, 225, 250 (PR)
BS: 315, 335, 355, 360, 370 (PR)

Great WOD!

30/M/180

OHS: 165,175,185,195,205
FS: 205,225,245,255,265
BS: 265,265 *had to nix, low back on fire

#22 JC,

I agree with parts of what you said and disagree with others. Those equations you put up are the simplest model for work, but your body is not a point mass, and your center of mass (which is the point you use to measure D) can change. If you swing your arms during a squat then you are changing where your center of mass is. If your arms are up at the start (when your butt is on your ankles) and down by your sides at the end (when you are standing upright) then your center of mass was not fixed throughout the movement. So, you do, in fact, affect the distance you have moved your center of mass and therefor you've changed the amount of work required to do one rep... at least from the standpoint of moving a mass, modeled as a point, through a given distance.

That said, I really think that this argument is similar to kipping vs dead hang pullups, and the similar points you make are what I agree with. Kipping uses your hips to change your center of mass and generate momentum. Moving your arms during an air squat does the same thing and trains functional, efficient movement. I bet that it works just like kipping in pullups and increases power output. Also, it's not like that's the only squats crossfitters do. We do lots of weighted squatting movements where the arms obviously don't help move your butt up and down and are instead holding a weight in place.

If your buddy crossfits, tell him to do his squats however he wants to. If not, tell him to try a workout with air squats and get back to you about the arm thing ;)

32 yom 240 bwt

bike 10 miles
ohs
85/105/115/125f/125/135 need work on form
front squat
225/245/255/265/280
deadlift subbed for back squat
315/365/405/425/445/405
bike 10 miles

22.m.134.65"

as rx'd
OHS
135, 140, 145, 145, 150
FS
235, 240, 245, 250, 250
BS
255, 265, 275, 275, 275

as rx'd:
overhead:
95 195 119 115 135

front:
185 195 205 225 235

back:
275 295 300 275 275

age 18 bw 170
ohs: 105/115/125/135/145(10# more than brian!)
frs: 185/205/225/235(f)/245(assisted a little)
bks: 225/235(uneven)/245/265(f)/265

15/m/5'11"/165

OHS
107, 118, 123, 107, 107
Front Squat
only worked on form, no heavy lifts
Back Squat
221(f), 199, 219, 226(f), 221

43/6'1"/185

had to do this at my other globogym (since gsx isn't open on sundays) so no bumpers for dumping the weight. really effects the ohs. kept having to lower it back down on my back.

ohs: 135 155 165 175 185
fs: 225 245 265 275 285
bs: 305 315 325 335 345

Feelin pretty good about this WOD

I was disappointed with my squat performance a couple of weeks ago, so I did 10 reps of about 80% squats just about evry day ant this WOD was much stronger. I know I could have gone heavier, but I couldn't dump in the AF gym, but everything was A2A.

OHS 95,115,135,155,175(PR)
FSq 175,205,225,245,265
BSq 245,275,295,295,300(PR)

22/M/167
------------
Still can't do OHS (Bad shoulder)

Front Squat - 135/155/185/195/225 (PR)
Back Squat - 185/205/215/225/265 (PR)

Decided to get back up to date, unfortunately that means I miss Michael this time around.

WOD as rxd:
OHS 95, 105, 115, 125, 135
FS 155, 175, 195, 215, 225
BS 275, 295, 305, 315, 335

Threw in a couple Turkish get ups for good measure.

OHS--95,115,125,135,150
FS--95,125,145,155,165
BS--135,165,185,195,200

OHS-204,214PR,224PR,229PR,234PR
FS-224,229,234,239PR,244PR
BS-274,294,304,314,334(F)

I did this with my brother at his house since the globogym was closed.

overhead - 95, 105, 115, 127, 135
front - 145, 155, 165, 177, 185
back - 195, 205, 215(PR), 225(f), 225(f)

Then I did a set of 5 back squat at 135. 225 is my freaking nemesis.

I will conquer you next time 225. Oh yes, I will.
- Chad

OHS-204,214PR,224PR,229PR,234PR
FS-224,229,234PR,239PR,244PR
BS-274,294,304,314,(234F)

Anthony (M/29/170)

Squat
45x5
135x1
185x1
225x1
275x1
315x1
365x3

Press
45x5
95x2
135x1
155x1
175x1
190x1

Everything felt good and I'm still on track.

F/40/128

OH—55-65-76-85 (just above parallel)-85(below parallel)
FS—95-105-115-125-135
BS—145-155-160-165-170 (PR)

Tried 165#BS between 155/160 and bailed out at the bottom. So I picked myself up lowered the weight and tried again.

m/37/197/70"

OHS - 65,85,105,115,120
FS - 135,155,165,170,175 (f - depth)
BS - 225,245,265,285,300

First time with OHS other than CFWU. Balance was ugly on a couple

First time in years with FS. Used to do BB style (arms crossed under bar). Did Oly style today - need to work wrist flexibility.

BS felt good today. Good energy (must have been the breakfast in bed this morning!). The 300 was shallow, so I got po's and did a triple and buried the last 2 reps.

All 3 PRs for CrossFit (long way off my PL PR for BS, but I can no longer count the "back in the day" PR)

Happy Father's Day! Thanks to ken c for the Russert quote - the whole book is super - recommend the audio, as Tim read it himself.

33/5'10''/220

ovhs 95, 135, 155, 175, 185

fs 195, 205, 225, 235, 245

bs 250, 260, 270, 280, 190

felt pretty strong

bingo and sunday musings -- as apolloswabbie articulated so well, even good things come to an end. i am just happy to have been able to enjoy them. maybe a good rest-day musing here and there? hope so.

ck

OHS 95 115 135 155 175
FS 185 205 225 245 265
BS 315 335 385 385 385

Ovhd squat, bar up to 205, 215, 225 on 2nd try (PR for ovhd sqt and rack jerk), 230 on 3rd try

Front squat 225 to 265 (tied PR), 275 F F, 270 F;

Back squat 275, 295, 305, 315;

Bear w 132x5, 143x5, 3 reps at ~151

Paul

as rx'd,

OHS: 135/145/155/165/175
FS: 205/225/245/265/275
BS: 275/295/315/335/365

As rx'ed:

OHS - 135,155,185,205(f),195(pr),205(f)
FS - 205,225,255,275
BS - 275,290,305,315,320(f)

OHS drove me crazy today. I had 205 that last set, but lost focus on the way up and had to dump it. Front squat felt better than ever, and back squat was solid despite really tight hammys from michael.

22/m/180

115-115-115-115-125

185-205-205-205-205

245-245-245-245-255

Ken C # 16

That was terrible and did not help me at all. I thought this was a fitness site. The following is a statement I've made before but never has its importance been more relevant than now and that statement is thusly:
You want a toe? I can get you a toe, believe me. There are ways, Dude. You don't wanna know about it, believe me.

Thank you.

m/29/5'10"/162

ohs 95, 100, 105, 110, 115
fs 120, 125, 130, 135, 140
bs 145, 150, 155, 160, 165

with multiple injuries, weight selection was well below maximum effort.

OHS 85, 90, 95, 100, 105
FS 115, 120, 125, 135, 140
BS 185, 205, 225, 235, 255

22/F/170
ohs- 70 80 85 85 90
fs- 70 80 90 100 110
bs 80 90 100 110 120

M45/265

OHS: 165,175,185,185,195 (pr + 30)
FS: 275,285,295,305,315 (pr + 10)
BS: 365,385,395,405,415 (pr + 10)

Happy Fathers Day!

All weights in kgs.

OHS: 30-35-40-45-50(pr)
FS: 55-60-65-70-75(pr)
BS: 90-95-100-105-110(pr)

Did this one barefoot and kept it all deep and with full ROM. Felt very good although I did it late in the evening. I Have succesfully rehab'd my left knee with barefoot running and increased ROM on all squatting, and also going easy for a few weeks. I now feel 100% again and ready for whatever.

23/M/5'10/160#

just posting the max's, first time with heavier weights on ohs and working on my rack position with fs

OHS: 115
FS : 175
BS : 225

CF Warm-up

CF: WOD as Rx'd

Overhead Squat 1-1-1-1-1 rep
Front Squat 1-1-1-1-1 rep
Back Squat 1-1-1-1-1 rep
Attempting to increase weight throughout all 15 reps.
First time doing Overhead and Front Squat

Overhead Squat- 100/115/125/130/135
Front Squat- 150/170/185/205/225
Back Squat- 255/280/310/340(*pr)/365(*pr)
* Both new pr since starting crossfit. First time lifting for 1repmax since the fall of 2001. All-time pr= 500.

hangover...wasnt having the weight i should've and no overheads.
175-185-195-200-205
245-255-260-260-260

All measurements are in kilograms

Overhead squat: 50 * 5
Front squat: 90/90/100/110/120
Back Squat: 100/110/120/130/130

oh, and I was ridiculously hung over...

51/M/150

OHS 55, 75, 85, 95f, 95
FS 95, 115, 125, 135, 145
BS 155, 165, 175, 185, 195

The last 195 was the same weight on which I seriously hurt my low back 3 weeks ago. Very grateful and happy to be back on the horse, after no exercise at all for 2 weeks.

M/40/5'11"/175

OHS: 95-105-115-125-130
FS: 130-135-145-155-165
BS: 165-185-205-215-225

F/38/5'6"/140

OHS: 50-55-65-70-75
FS: 65-85-95-105-115
BS: 115-135-145-150-155

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

WU- yard work

no barbells or real weight to use alternate WOD using what I have:

15 20k kettlebell swings
10 20# db thrusters
10 ring pushups
10 20in box jumps
5 rock ring pullups
4 rounds for time
8:53

should have done 7 rounds for time, next time.
Starting to get nice in MT should have went to the lake.

dsdsdsdsdssdsdsdsddsdsdsdsdsdsdsddsdsdsdsdsdsdsdsd

19/m/167

OHS - 95, 115, 125, 135, 145 (fail)
FS - 225, 245, 255, 265 (Fail), 265, 275
BS - 315 (Fail), 315, 335 (Fail), 335 (Not deep enough), 335 (Fail)

PR for back squat is 355 from the last CFT but I was already beaten from the 10 previous squats. But after that many failures, my pride hurts worse than my legs.

OHS: 65-70-75-80-85
FS: 115-135-155-160-165
BS: 175-180-185(f)

Never really maxed on OHS or FS before. Quads were so zapped by the time I got to the BS! Did 180 really easy, 185 would have tied my PR, but oh well. Had to skip last 2 lifts due to time.

150lbs.

OHS - 174/198/218/230(f)/230(f)
FS - 230/250/270/280/290
BS - 270/290/310/325/340(f)

Haven't OHS in a while so I was at least happy to get 218 up (230 is pr), I believe that 290 is a pr for FS and by the time BS rolled around I was jello.

Jodi (F/29/109)
Mobility Drills

Squats
45x3
105x1
145x1
170x1
185xf (GGRRR!)

Overhead Press
45x1
60x1
75x1
85x1 (flew up)
95xf (GGGRRRR!!)

So, today was not the best of days for me I guess. Which is odd because I relaxed all day. However, I have a bit of tendonitis from the dips the other night and my hips are extremely exhausted from all the sitting in training all week. I know I will nail 185 next time...just didn't have the power in my hips today. :(

However, I was bound and determined to get a PR of some sort today so I did 5 consecutive handstand pushups...I could have done more but I didn't want to get greedy. LOL! I don't think I could have handled another failed attempt today. haha!

28/F/5'4"/149lbs

Warm-up: 480m run followed by 3 rounds of-
15 squats
15 push-ups
15 sit-ups
25 sec handstand
15 back extensions

OHS: 65-70-75-80-85
FS: 75-85-100-125-150
BS: 140-150-160-170-185 (new 1RM PR)

First time with OHS and FS. OHS were shaky, definitely need more practice. I could have gone heavier on FS.

OHS: 75-95-115-115-120
FS: 135-155-185-195-205
BS: 255-275-285-300-300

First time with OHS, was trying to work on form. Could have gone heavier on BS but ran out of weights at my wannabe gargage gym

28 M 135 5.6

OHS: 115(failed), 95, 95, 100, 105, 115
FS: 135, 145, 155, 165, 175
BS: 225, 245, 255, 275, 285

OHS: 95/115/135/145/155
FS: 165/175/195/215/215
BS: 165/195/215/265/275

m/31/175/6'

ohs- 157,185,195,205,210(pr)
Fs - 185,205,225,230(f),230(pr)
bs - 225,247,275,295,275

OHS-137/147/152/157/162
FS-162/172/186/196/206
BS-176/196/216/225/235
43 yom 176.5 #

OS: 95,115,135,155,165
FS: 175,180,185,190,195
BS: 205,225,245,265,285(f)275

R knee probs. Need to go pick up a freshly machined stainless steel joint.

M/47/6'/185

OHS: 45,55,65,75,85 325
FS: 185,205,215,225,225 1,055
BS: 95,135,155,165,175 725

Total: 2,105#

ohs: pipe, 10, 20x3
front squat: 45, 65, 85, 95, 105
back squat: 135, 185, 205, 225, 245

M/39/185

As rx'd, increasing the weight with every rep. Started too light, methinks.

OHS: 95/105/115/120/130
FS: 135/145/155/165/185
BS: 195/205/215/225/235

Happy Fathers' Day to all. Received the gift of a new kettlebell and the rings are on the way. A fine day, all round.

More better faster

(85, 95, 105, 115, 125)(135, 145, 155, 165, 175)(185, 195, 205, 215, 225)

28/m/189

OHS, 135-135-135-135-140(f)
FS, 155-175-185-190-200
BS, 210-220-225-230(f on depth)-225

crunched for time, so all done with only about 90 second rest in between efforts

w/regards to Comment #61: I had a conversation the other day with a lady at the Y who wanted to know when her kids (12 and 14) could start lifting. I asked her if she had a farm when could the kids start working on the farm...bailing hay, cleaning the barn, cleaning the stalls etc...at that point a small light went on.
M/32/170/5'7"
OHS: 105,125,135Pr,145Pr,155Pr
FS: 165,175,185,190Pr,190
BS: 205,225,245,235,225 (by the time I got to these my legs were jello. 245 is my current max.

37M/5'10"/166#

As Rx:

OS 135-140-145-150-155
FS 165-175-185-195-205
BS 215-235-245-265-285

OHS: 135,140,145,150,155
FS: 185, 195, 200, 205(F),205
BS: 215,220,225,230,235

David
M - 32 - 5'10" - 178 # BW

Warm ups:
Run 200 m
DROM
OS, 45 x 1 x 5
FS, 45 x 1 x 5
BS, 45 x 1 x 5

WOD as rx'd:
OS - 95, 105, 115, 125-F, 115
FS - 135, 145, 155, 165, 175
BS - 185, 195, 200, 205, 210

Notes: Had a great day with the family, and then busted this monster out!

Happy father's day CF daddies!

Ah kids. Thinking that kips are real pull ups. Start the flaming.

WU BW Sq x 10;
Squat streatch;
Broomstick OH Sq x 10;
20lb bar OHSQ x 5

OH Sq 46; 65; 75; 85; 95
Front Sq 95;105;115;125;135 (ouch! Wrist hurt on each attempt.)
Back Sq 185;205;225;235;245 (f)

BURETTO - THANK YOU thank you for the clarification. Unfortunately I went mt. biking before Crossfitting and my knees hurt too much to squat. Maybe tomorrow

I felt a weird pop/strain behind my right shoulder blade yesterday. It hurts to move my head forward. Going to take a breather from the weights for a week, and swim like a fish.
Did 30minutes worth of laps today, 15minutes of it swimming 15 resting.
My 50m time for breast stroke has gone from 1min to 54 seconds, I am using fins.
Debating doing the squat workout, but I know I should let my shoulder rest.

48/m/140
OHS 95 105 155 pr 115 115f

FS 115 155 155 165 pr 165

BS 165 185 195 205 pr 215 pr

40/M/164

CFWUx3 13:59

OHS: 95/100/105/110/115(20# PR)
FS: 125/130/135/140/145(PR)
BS: 155/160/165/170/175

Overhead Squat
135, 145, 155, 165, 165

I split-jerked the weight overhead until 165. Last 2 sets I set the bar high in the rack, got under it, locked out my arms and shoulders and stood up to get it overhead.

Front Squat
225, 225, 225, 235, 225

Back Squat
275, 315, 315, 315, 335

The low-back squat is starting to feel much more comfortable. I like it.

OHS/ 30k,35k,37.5k.40k,42.5k,f,dumped on the rack giving the guy doing flyes right next to it heart attack ,42.5 sort of, right ugly looking thing legs really wide or i can't get down at all !!
F/S /80K,82.5K,85K,87.5K,90K,
B/S /95K,100K,102.5K,105K,107.5K.
WEIGHTED CHINS;20K,22K,24K.[got the chance to use a belt for chins,so had to try it].
ohs still doin ma heed in,balance,flexibility,you name it i huvnae got it!!!

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Overhead Squat 45lbs x 5-5 65lbs x 5 75lbs x 3 85lbs x 2

Overhead Squat
95lbs x 1
105lbs x 1
115lbs x 1
125lbs x f,1
135lbs x 1
Front Squat
145lbs x 1
155lbs x 1
165lbs x 1
175lbs x 1
185lbs x 1
Back Squat
45lbs x 5-5 95lbs x 5 135lbs x 3 175lbs x 2
195lbs x 1
205lbs x 1
215lbs x 1
225lbs x 1
235lbs x 1
4 minutes rest per set. Foam roll after.

OH worked up to 5 x 85, had no room to fail with the bar.
FS-135-145-155-165-175
BS-185-195-205-215-225

last time in 2005:
OH 45-55-60-65-65
FS 95-105-110-115-125
BS 145-155-165-175-185

Thruster instead of OHS
135-135-155-165-175
Front squat
175-195-205-215-225
Back Squat
225-265-285-315-335

Felt really good, wrists kind of hurt (might need to fix up front squats, I keep them in sort of a clean position but I always see people doing the arms crossed tenchnique) but back squats weren't too bad at all

42/5'8"/185#

155-175-185-195-200f
225-235-255-260f-260f
285-290-295-305-325

Bring back more of the old stuff! This WOD really kicked my ass. I was beat by time I got to the back squat. I pr'd my OHS by 9# and missed the 200# OHS by not going deep enough (at least 2") I'll get it next time.

I think I would have been much stronger with more sleep and some food in my gut. I slept 4 hours and have been up six hours already without eating anything. My body is totally out of wack!

Happy Father's Day to all you dads out there!

CFWU X 3

Time 16 min 2 sec

OVS (1-35,1-40,1-45,1-50,1-55)

Front Squat (1-80,1-80,1-85,1-90,1-95)

Back Squat (1-80, 1-85, 1-90, 1-95, 1-100)

Time 27 min

Total Time 43 min 2 sec.

Stoked! 3 PR's

OHS - 40 - 45 - 50 - 55 - 57.5KG (+ 17.5kg Previous PR)
FS - 50 - 55 - 60 - 65 - 75KG ( + 10kg previous PR)
BS - 70 - 80 - 90 - 95 - 95KG ( + 10kg previous)

Feeling a bit crappy so I'm pleased with those ;-)

ohs:
75-75-75-80-85(f)-85
fs:
115-125-135-145-155
bs:
185-185-185-185-195

first time doing ohs with something other than a pvc pipe. I just randomly picked 75# to start... I think I should have started lower, especially since my flexibility isn't too good and my ohs grip is super wide. Balance was hard...

first time doing front squats as well. Tried to keep good form and keep the bar on my fingertips. 1 question I have, still being a newbie =P... is it normal for my wrists to feel really strained when doing the ohs and fs? I want to make sure I'm not doing something wrong. I figure I'm probably just not flexible enough and need to build into it.

BS are still really weak. 185 was about as high as I could go and still go somewhat deep on the squat =(

piggy-backing on what #210-zo said... I've seen a lot of people do the crossed arm front squat as well. Is that not a recommended way of doing it?

F/38/140/5'7"

CFWU x 2

OHS 55-65-70-75-80(pr)
FS 95-115-135-145(f)-140(pr)-135
BS 135-150-165-175(f)-170-170(hubby assisted, so really an "f", but I did get the first 170 alone)

M/35/185

OS 155,185,195,205,215(PR)
FS 225,245,275,285(PR),300(F)
BS 315,335,345,365,385

Very good day today. All reps were below parallel, not ATA, but more than legal. The 300 miss on the FS was caused by not keeping the left shoulder high enough. The bar came forward and was too heavy to save so I bailed. Luckily I work out in a gym where that is not an issue.

Folks talk about not being gassed on these strength Wods. I am smoked. I put up some decent numbers on the Metcon Wods (in my opinion anyways) and right now I feel as drained as on any of those days. Just not quite as sweaty.

run 1/4 mile
review of air, front, & overhead squat technique

WOD 080615
OHS 5 X 1 (45#, 65#, 85#, 105#, 125#)
FS 5 X 1 (135#, 155#, 175#, 195#, 215#)
BS 5 X 1 (225#, 245#, 265#(X), 265#(X), 225#)

failed on 265# both times...finished with 225 to close out the set. looking back should've gone back down to 245#, but i was glad to get in the gym. Trying to start the summer with my own "hard routine". i've been way too lax about crossfit-ting this school year. now that summertime's here i have no excuse. 3-2-1 GO!

165lbs/28yrs/M

No overhead squats...R shoulder hurts

Front Squats: 155, 185, 205, 225, 235(fail), 225
Back Squats: 245, 285(fail)...stopped cuz back felt funny...

Need a little more recovery time from this week...

Overhead squat 1-1-1-1-1 95/115/125/135 fell forward
Retry: 135/145F- got dangerous
Front squat 1-1-1-1-1 reps 155/165/175/185/190F (PR +15)
Back squat 1-1-1-1-1 reps 190/200/210F/210/215F (PR +5) 1.5 bW

44/76"/190

CFWUx3x15

OHS: 85/95/105/115/125
FS: 135/145/155/165/175
BS: 185/195/205/215/225

I was all syked about my PR's until I read Kelly Moore's post. I mean I'm 8 years younger than she is and 6" taller. I also weight 35# more and have only been doing this about 14 months. One of these days I'll learn to stop comparing myself to Crossfit superstars :) You are a great inspiration to us ladies, Kelly, if I may call you that. I may never get to your level, but each PR brings me a great deal of satisfaction, even if it is a very small PR. (Us "mediocre" athletes are like that.)

OHS-52-57-65-70-75 (First two weights are correct, I used my sons "William" bar and it weighs 12#, then I moved on to the big boy bar)

FS 95-105-110-115(PR)-125
BS 115-125(PR)-130-135-140

I'll also take a power snatch PR. Because I had the regular bar already in the rack I had to snatch my first two OHS weights. Previous high weight on a power snatch was 45#.

XXXXXXXXXXXXXXXXXXXXXXX

...are you people kidding me? I've never done overhead squats before, and my gawd they were hard! And I'm looking at the weights here and I'm ashamed! My core is WEAK!

OHS: 25, 30, 35, 40, 45
FS: 115, 125, 130, 135, 140
BS: 200, 220, 230, 245, 255 (Personal best)

Wow, I gotta work on that!

XXXXXXXXXXXXXXXXXXXXXXXX

as rx'd

OHS: 95/105/115/125/135 (PR)
FS: *115/135/145/155/165 (PR)
BS: 225/235/245(F)/240/245

*start 10# higher next time

25/M/158/6'1

Only had time for the OHS

155-165-175-185-200(PR)

OHS 205-225-235-245(f)-245
FS 255-265-275-285-295(f)
BS 305-325-335-340(f)-325
toebud

Good WOD to come back to after a long layoff

OHS:65,75,85,85,95lbs
FS: 135,155,175,195,215
BS: 225,235,245,255,255

F/37/143ish

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OHS-30,40,45,50,55 (almost didn't make it up)
FS-55 (not sure where to start),60,65,70,75 (start just a bit heavier next time)
BS-100,105,110,115,120

Done at home with fitness bar.
Still having stabbing pains in my elbows from pullups.

OHS 65-75-85-95-105
FS 115-125-135-145-155
BS 185-205-195

26/m/167/6'0"

OHSq: dowel, 10, 20, 30, 45 (heels on 2.5#plates for all)
FSq: 105, 115, 125, 135, 145
BSq: 185, 195, 215, 235, 245

Getting used to all the lifts again and working on my form for the overhead squats. Keeping the shoulders back as I squat is a real problem for me, but it's getting better.

40YOM/5'10"/190#

Crossfit warmup x 3

OHS: 95/105/115/125(PR)/135(DUMPED IT(F))

FS:95/115/135/155/175 (PR)

BS:185/225/245/265/285

I also worked on some of the measures of fitness as published by Crossfit North's "Athletic Skill Standards" and completed 500M Row in 1:42, and Military Pressed 145#. Then as a cooldown, did 3X10 pull-ups. Still working on the kip but it is getting more comfortable.

"Superiority lies with he who is reared in the severest school."

Didn't have much time before the gym closed so I couldn't rest too much and I couldn't do every rep. Only did

OHS - 145, 150, 155
FS - 160, 165, 175, 185
BS - 225, 235, 245

Overhead squat 1-1-1-1-1 reps
65, 65, 65, 65, 65

Front squat 1-1-1-1-1 reps
85, 105, 135, 155, 175

Back squat 1-1-1-1-1 reps
225, 225, 225, 225, 225

Me: 41yo/M/5'10"/175lbs

Warm Up: Greg A's Warm Up + 5 Bar Muscle Ups (one elbow over at time).

WOD: Squats

Overhead Squats: 1-1-1-1-1

115 x 1
120 x 1
125 x 1
130 x 1
135 x 1

Front Squats: 1-1-1-1-1

140 x 1
145 x 1
150 x 1
155 x 1
160 x 1

Back Squats: 1-1-1-1-1

165 x 1
170 x 1
175 x 1
180 x 1
185 x 1

I started too light so I kept going on the back squats

190 x 1
195 x 1
200 x 1
205 x 1
210 x 1
215 x 1
220 x 1
225 x 1
230 x 1 (PR)

Cool Down: 10 Bar Muscle Ups (Both elbows over at the same time).

Some training days are just glorious, this was one of them. I have been reading Starting Strength by Rippetoe in order to refine my technique. I have read the squat portion many times now because my squat is weak sauce. Today the bar and chest position just clicked and it made it much more efficient to squat. All of my reps were slow and all the way down at the bottom to an open hip at the top. I believe that I could have gone probably 25 pounds higher but I did not want to get greedy.

Then I went to the pull up bar and my muscle up technique clicked as well. I usually do one elbow over the top at a time and I can only get both elbows over at the same time occasionally. Today my technique came together and I got both elbows over easily many times and I even strung a couple together. Man, what a great day.

This is also the first day of Olympic Crossfit's Blog. It's just super cool :>)

Have Fun, Train Hard,

Billy

28/m/5'8"/170

OHS 145-155-165-175(f)-174(f)
FS 205-215-225-235(f)-225
BS 225-245-265-275

Did some TGUs, Front Squats, overhead squats, and swings with the 40kg KB

31/m/200#

Well completely bollocks this one up. Instead of 1-1-1-1-1 I read in my hazy monday morning mind
5-5-5-5-5 so that's what I did. Completely wrecked after this!

OHS
5 x 88#
5 x 100#
5 x 110#
5 x 121#
5 x 132# (New PR)

FS
5 x 88#
5 x 100#
5 x 110#
5 x 121#
5 x 132# (New PR)

BS
5 x 154#
5 x 220#
At this point worked out that I think I might have misread the WOD, getting very wobbly
5 x 154#
5 x 154#
5 x 154# nothing in the tank

Couple of notes from this WOD.
1. Globogym instrcutors are idiots... had 2 on 2 seperate occasions walk under the right side bar (or close enough that they would have copped a bar in the shoulder if I had dropeed it) while I was doing OHS.

2. Running shoes are no good for oly lifts.. too much spring and way too wobbly (or that could be me) :-)

28/m/235

First Fathers Day here!!! And it was an awesome one!! I sure do love my lil girl.

OS-85 lbs
FS-225 lbs
BS-115 lbs

Theresa
OHS - 65, 67.5, 70, 72.5(f), 72.5
FS - 75, 80, 85, 95, 105, 115
BS - 115, 135, 145, 145, 145

Mark
OHS - 95, 105, 115, 120, 125(f), 125(f)
FS - 135, 145, 155, 165, 175
BS - 185, 195, 205, 215, 220

40m/5'8"/204#
CFWU x 3 + 3 sub 2 minute 400m
OHS 115, 115, 125, 125(f), 115
FS 115, 155, 165, 185, 205
BS 225, 2455, 255, 275, 275

Todd m/35/160/5'10
135-160f145-155-160
160-165-175-185f-175
175-185-205-225-235-235

Teri f/35/151/5'7
65-70-75-80-85
85-95-105-115f-115
95-100-110-115-120-125

A few PRs today. After the WOD, Teri finished with 100 1-pood db swings and I did a 95# Grace in 2:32.

m/33/5'11/172

OHS: 85, 100, 110, 120, 120
FRONT - 115, 135, 145, 155, 165
BACK - 185, 200, 205, 215, 220

Finished with a set of 5 deep back squats with 185 to work on form. Great workout.

m/35/166

OHS 135x5,165x3,185X1,205X1,225X1(PR!)

Front Squat 205,225,225,225,225 Wrist pain

Back Squat 225,275,305,325,347 (F!)

Tabat box jumps at 23" score was 15.

OHS: 20-30-40-45-50
FS: 60-70-80-85-90
BS: 100-105-110-115-120

OHS were very poor and ROM not that good on the last rep. Needs serious work

OSH 55/65/75/85/95
FS 135/140/145/165/185
BS 225/235/255/275/295

Happy fathers day to all the dad on the site!

Lee f/125/5'
ohs: 65lbs
70lbs
75 lbs
80lbs
85 lbs

f/s 85 lbs
125 lbs
130 lbs
125 lbs
130 lbs

b/s 145 lbs
155 lbs
160 lbs
155 lbs
160 lbs

George M/160/5'8
75 lbs
95 lbs
105 lbs
115 lbs
120 lbs

f/s 120 lbs
135 lbs
155 lbs
165 lbs
185 lbs

b/s 185 lbs
195 lbs
200 lbs
205 lbs
205 lbs

OHS - 111, 116, 121, 126, 131, 136, 141
FS - 155, 155, 160, 165, 170
BS - 175, 185, 195, 205, 219
*pr's in all 3 lifts

m/19/150

my first time doing overhead squats so i tried to go slow

OHS - 85, 95, 105, 115
FS - 135, 165, 185, 205, 225
BS - 235, 255 ,265, 275 failed. 275 failed.

By the time i got around to the back squats 4th and 5th i was beat. hopefully my squat goes up soon.

CFWU 3 x 15/20 - 1x15 squats

Spectrum--awful
OHS #65--need much work
front--95, 105, 115, 125, 135
Back 145 (behind knee)

Extra--back 3x6 105 (Ham curls
pushups,

m/24/220

OHS: 40k, 45k, 50k, 55k, 60k
FS: 60k, 65k, 70k, 75k, 80k
BS: 80k, 85k, 90k, 95k, 100k

first time at one rep max: PR on all three

OHS- 65,85,95,105f,105
FS- 105,115,135,145,145
BS- 185,205,215,215,225

M/27/206

OHS - 135, 145, 155, 165(F), 165, 175(PR I think)

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

BS - 255, 265, 275, 285, 295

Coach, what an elegant workout progression!

Anyone out there have a fomula or well-reasoned proposition for what the ratio of OHS:FS:BS ideally should be?

M/37/220#

OHS - 80,85,95,100,100
FS - 155,165,175,180,180
BS - 225,235,240,245,245

So my ratio being 1:1.8:2.45.

I am thinking 1:2:3 would be reasonable? Any thoughts?

As Rx'd
ovh 95/115/125/125/125
front 95/145/165/195/205
back 150/165/195/215/235
Happy Fathers Day!!!

ooops I'm not 40 that'd be a big 51.

46 - 6' - 210#

CFWU x 3

As RX'd

OHS in CFWU 15x45, 15x95, 15x95

OHS - 135,140,145,150,155 (NO RUBBER BUMPERS-REAL DROP POTENTIAL WAS LIMITING)
FS - 155,175,185,195,225
BS - 225,245,265,280,300(F)

Happy Fathers Day to the troops over seas and to the folks on the front lines here in the states...I know it is a lonely day for many!

OHS - 135 145 150 157 165
FS - 185 190 200 205 210
BS - 225 230 235 240 245

I finally broke my previous PR of 230. I think I'd have quit lifting today if I didn't see a gain in that exercise.

I felt really strong on the OHS. I think I could've done more weight there. Of course I was very fresh at that point. I knew going any higher would negatively impact the later lifts. Later this week I may shoot for bodyweight overhead.

27m/6'1"/200

OHS
125-135-145-155-165PR(could have gone heavier with bumper plates)
FS
195-215-225-235-240
BS
235-255-275-297-310

Rested an hour and went climing for 3 hours. Beautiful day in Seattle to be on the rocks!

OHS 65-75-85-95-105
FS 115-125-135-145-155
BS 145-155-165-175-185

All PRs. I'm still using an 80# dumbbell to check my depth, but hopefully I won't need that much longer.

OHS - 95,115,125,135,135
FS - 135, 155, 165, 175, 185
BS - 185, 205, 225, 245, 245

85.5 kg Bw

Warm up
3 min on spin bike
300 feet on versa climber
stretching
PVC range of motion work

OHS
80-1 83-1 87-1 89-0 89-0 so close to bodyweight overhead. Couldn't keep the weight stable on the way up. Worked the clean on the OHS when I had to drop it on the floor. Good speed getting under the bar.

FS
100-1 110-1 114-1 120-1 122-1
Trunk was not fixed in position on the way up at 120 and 122. Better than last time but still needs work.

BS
135-1 145-1 155-0 156-1 157-0
PR on the back squat but still can't get 159 up.

M/19/6'4"/~175#

cfwu - got 3 sets of 6 dips.. PR
WOD:
OHS - 45/55/60/65/70 - PR
FS - 75/95/115/135/145 - PR
BS - 150/160/175/190/200 - PR

Had some friends and family over today for some first-time CF WOD's so in support of their efforts i did "The Filthy Fifty" instead:

19:11 as rx'd

37/m/64"/164

OHS:65;75;90;90;90 pr
FRONT SQ:121;135;155;185;200
BACK SQ:200;245;255;255;255 (I've gone heavier but today I felt I would've got more out of it keeping stricter form)

Yesterday CrossFit North Atlanta hosted our Atlanta Affiliate Challenge and did an AWESOME job! Kudos goes out to Travis, Kath and Tommy and everyone else who helped get the almost 200 people through the “Grinder” with exceptional efficiency.
It was an incredible experience for all levels of CrossFit and most of all loads of fun!
Last, but certainly not least, the afternoon ended with honoring the ‘Godfather’ of CrossFit in Atlanta, Dan MacDougald who has helped bring CrossFit into many of our lives and helped more spread the word by opening their own gyms. I know from personal experience than Dan will push you further than you think you can go and ALWAYS ensure that you have excellent form.
Thank you Dan and thank you CrossFit! It has changed my life.

OHS:
90, 110, 130, 135

FS:
135, 165, 185, 195(PR)

BS:
185, 205, 215(PR), 225(PR)

I am so stoked on the BS PR my last PR was 205 and I have been wanting to put 4 plates on for so long.

First of all, does anybody know where I can Find I list of upcoming Charity Sporting Events in Arizona? example 10k's, marathons, swims, etc...

Secondly...I any recomendations for shoulder flexibility? my OH squats suck!!

44/m/150

OHS: 95,95,105,105,115
FS: 115,135,155,165,185
BS: 155,165,185,205,205

I've been under the weather and off for a full week and it showed today. I played it really safe on all the lifts.

43/m/6'/210

ohs 95 up to 140
fs 185 up to 245
bs 245 up to 340

some huge ohs numbers being posted, i need to push harder and get to a place where i can bail if needed.

Awesome WOD!

Bwt:165

OHS:
95,100,105,110,115

FS:
120,125,130,135,140

BS:
145,165,185,205,235(pr!)

m/47/177

scaled back due to elbow injuries

ohs: 135/145/150
fs: 165/185/215(f)
bs: 235/245/done

I so wish I was 100% for this wod

I am comment # 264 I did not intentionaly leave out a rep in each set I am just a doofus and counted wrong when I checked the site.

Try again next time.

Overhead squat 55-60-65-75-85
Front squat 155-165-178-185-200
Back squat 225-230-235-240-245

Coach,

To a Dad and the father of CF-
Happy Father's Day

M/37/185

OHS 100/125/135/145/150f/145PR

Front squats 165/175/185/195/205f/205PR

Back squats 250/265/275/285/290PR

All successful attempts with ass to dynamax ball.

Sub:

The Bear (no squat rack today)

95#- 1.17
105- 1.17
115- 1.32
125- 2.00
135- 2.29

f/25/120

WOD
21-15-9

Burpee Pull-ups
Wall Ball
KB Swing Walks Down and Back

17:32

OH Squat (worked on form): 55-55-55-55-60
Front Squat: 85-125-135-135-145
Back Squat: 145-155(f)-155(PR!)

Overhead squat 1-1-1-1-1 reps (10#DB, 45,45,45,50)
Front squat 1-1-1-1-1 reps (95,115,125,135,145)
Back squat 1-1-1-1-1 reps (155,165,175,180,190)

Try to increase the load on each of the fifteen sets.

BW: 175

Done after round of golf, so took a little easy. Actually making progress on OHS. Front squat form felt much improved. Not sure about form on last BS.

Bwt: 134

Forget what exactly I did, but here is what I worked up to

OHS: 215
FS: 235 (pr)
BS: 325 (pr)

Great working out with you guys again Dutch and Damon!

Tracey F/43/115
CFWUx3
OHS 45-55-60-65-75
FS 80-85-90-95-105
BS 110-115-125-135-150

M/46/145
CFWUx2, OHS 95x5WU, 115X1WU
OHS 135-140-145-150-155
FS 160-165-170-175-180
BS 185-190-195-200-205

36/6'2"/195
Colorado Springs

As RX'd:
OHSx1: 50/60/80x/80/90kg (198lbs)
FSx1: 95/100/105/115/122kg (268lbs)
BSx1: 125/127/130/135/137kg (301lbs)

Wasn't concentrating on the first failed OHS and couldn't hold it together. Tough workout... The weight starts to take a toll on you after a while. Great one! Night everyone!

M/27/5'10/226lbs

good to have my big brother with me at home on this hot Fathers day.

OHS-
185 x 1
195 x 1
205 x 1
215 x 1
225 x 0

Front Squat-
225 x 1
235 x 1
235 x 1
235 x 1
245 x 0

Back Squat-
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1

Vance

CFWU X3

OHS: 65-85-95-105-115
BS: 185-225-245-250-250

All the way down, no belt, no tape.

m/36/185

OHS: 115,115,105,105,105 (real trouble with balance)
FS: 135,145,155,165,175
BS: 175,185,195,205,215 (could probably have done more, but bar really hurt my shoulders. Perhaps my positioning is a bit off.

Go kids... my 15m old daughter was squat cleaning 2# hand weights yesterday. Grunting the whole way up and nearly dropping it on her little toes. Encourage them every chance you get.

Happy Fathers Day

135/145/165/185/195(PR)
205/225/245/255/260
265/280/295/315/320

good times.

27m/6'1/210
ohs 155,165,175,185,205
fs 315,325,335,345,365
bs 365,405,425,445,450

m/24/6'2"/215

as rx'd

95/105/115/125/130
185/205/225/245/255
275/285/295/305/325

Janet f/49
OH pvc,pvc,pvc,pvc,pvc
FS 55,60,65,70,75
BS 125,135,145,155,175

Scott m/48
OH 45,50,50,55,60
FS 85,105,125,135,145
BS 215,225,230,235,245

Think I messed up my knee on this one....But...

OHS 65/75/85/95/105
FS 95/115/135/155/175
BS 185/225/230/230/235

Happy Fathers Day!!!

M/36/140

Thanx to all the trainers at CF Seattle today who assisted in a great day of fine tuning the Jumping and Landing that Coach Burgener taught us. Coach, your methods really gave clarity to all the fuzzy areas I had been struggling with. Thank you!

Jay

45 yr/male 90 kg
OH-sq: 5x20, 4x25, 3x30, 2x35, 1x40 kg
fr-sq: 5x50, 4x60, 3x70, 2x80, 1x90 kg
b-sq: 5x100, 4x110, 3x120, 2x130, 1x140 F
Nice workout.
Have fun, Johan

m/31/229

OHS 95,105,115,125,135

FS 155,175,185,205,215

BS 235,255,285,300(F),285,300

My lower back is a litle sore, because I did Fridays workout on Saturday.

Sunday 6/15/08

OHS 45-55-65-75-85(failure)
FS 95-105-115-125-135
BS 135-145-155-165-175
__________________
M/46/6'/194

CFWU X1
WOD:
OHS: 45X5(WU)-95-105-115-125(f)-125-135(f)(f)-135(PR)
FS: 135X5(WU)-185-205-225-235(PR)-240(f)(f)(f)
BS: 225-245-275-295-315(failed-not low enough)-315(PR)

Thanks Coach and Happy Father's Day to all!

rope jump + gwu + cfwu + bwu

WOD:

OHS: 45 40 55 60 65
FS: 70 75 80 85 90
BS: 95 100 105 110 115(miss)

Weights in Kg

OHS
60kg

FS
100kg

BS
110kg

m/23/145/5'7"

2 hours hip hop dancing.

OHS 95/105/110/120/125

FS 135/145/155/165 attempt tore off skin off my left hand thumb-index finger/160 attempt tore 2 callouses off on my right hand/160 with glove on left hand

BS (didn't go to gym, figured it wasn't safe to attempt)

30 squat jumps in pool. 20 mins swimming.

I almost didn't do this WOD due to my cramming make-up workouts in the last couple of days and my legs being fried. I'm glad I sucked it up b/c I got three PR's (although it was my first time doing a single rep max for OHS)
Anyway, as RX'D:

OHS - 155, 170, 175, 180 (PR), 185 (F)
My old PR was 165 for 3 reps.

FS - 205, 225, 240, 250, 260 (PR)
My old PR was 245, and I could have gone heavier.

BS - 265, 275, 285, 295, 300 (PR)
Old PR was 295.

as rx'd:

OHS: 135-155-175-185-205
FS: 135-175-195-215-225
BS: 235-275-295-305-315

great day, PR's all over the place.

As rx’d in Kilos
OHS: 20-30-40-45-50
FS: 60-70-80-85-90
BS: 100-105-110-115-120

I screwed up the OHS by trying to snatch each weight into position. Would have got more weight if I'd just lifted it over my head from the back of the neck. Anyway, here it is:

OHS: 115, 135, 135, 145(f), 135

FS: 185, 195, 205, 215, 225

BS: 265, 275, 285, 305(f), 275

My legs still feel like jelly today, so I'm pretty sure I got something out of it!

36/M/6'5"/213

Dave

Doing this tonight.
Just watched the OHS safely video in exercises area.
Anyone know what the tune is playing on that one?

OHS 65-75-95-115-135
FS 145-155-165-175-185
BS 205-225-235-255-305

22/m/170
OHS 95/115/135/155/155
FS 135/155/185/205/225
bs 185/225/245/265/265

22/m/170
OHS 95/115/135/155/155
FS 135/155/185/205/225
bs 185/225/245/265/265

22/m/170/6'2"
OHS 95/115/135/155/155
FS 135/155/185/205/225
bs 185/225/245/265/265

As Rx'd
95/115/135/155/170
185/195/205/215/220
225/245/255/265/275

33/M/187

OHS - 135, 145, 155, 165, 175
FS - 185, 225, 245, 255, 265
BS - 275, 315, 335, 345, 355

OHS- 45 65 75 85 95
FS- 225 235 245 255 265
BS- 315 335 345 355 365

OHS - 95, 115, 125, 135, 155
FS - 155, 175, 185, 205, 215
BS - 225, 255, 275, 305, 315

My form sucks, need to go lower...

Overhead Squat
1x65
1x85
1x105
1x110 (PR)
1x115 (PR)

Front Squat
1x125
1x135
1x145
1x155
1x165 (PR)

Back Squat
1x175
1x195
1x210
1x230 (PR)
1x230 (F)

o/h squat: 95, 115, 115, 115, 115 (still not quite there on form)
front squat: 185, 225, 225, 225, 235
back squat: 225, 225, 245, 275, 225

J: 32yo/M/165lbs
OHS: 135/155/175/200/210
FS: 225/235/245/255/265
BS: 270/280/290/300/305

re: #11. Not numbness, but soreness of the wrists or tenderness and not the muscle soreness variety, either. Lasts a couple of days for me.

OHS: 95-105-125-125
FS: 125-155-175-185-195
BS: 135-155-175-185-195

yeah, only 4 reps on the first, I mis-counted and only caught it after I started FS's. My first time with overheads, that was tough. Fronts and backs less so. I believe I will be able to put a bit more weight next time. Also form, specifically range of motion, on all could use some work.

38/m/242
oh 85,95,105,110,115
fs 185,225,245,255,265
bs 275,315,335,355,365

f/40/153/5'8

OHS 30kg, 32.5kg, 35kg, 37.5kg 40kg(f) 40kg (pr)
FS 45kg, 50kg, 55kg, 57.5kg, 60kg(pr)
BS 60kg, 65kg, 70kg, 75kg, 80kg (pr)

Enjoyed this one.

m/36/215/6'0

95X3,115,125,135,145
185,195,210,225,235
235,235,245,255,275

**McC*****McC*****McC*****McC*****McC*****McC**
Catching up from the weekend. . .

OVHS: 115/125/125/135/235
Front: 135/185/185/205/205
Back: 205/235/235/255/255

+3mi run at 6:00 pace

85,95,105,115,125
135,145,155,165,175
185,195,205,215,225

M/38/150

i'm a wimp

3x cfwu
Overhead
45-50-55-60-65
Front
70-75-85-95-100
Back
105-115-125-135-145

m/39/5'4"/143

OHS: 89 100 111 116.5 122(dumped) 122(not low enough)
FS: 135 146 157 168 179
BS: 201 212 223 234 245(not low enough) 245

51 yoa new guy

Did "Michael" yesterday, as well as the WOD.

Michael in 34'30" as rx'd

Oheads as follows
O'Head Squats: bar, 55, 65, 75, and 85. will go heavier next time

Front Squat: 95, 115, 135, 145, and 155. will go a little heavier next time

Back Squat: 145, 195, 215, 235, 255...good sets

M/39/186

OHS- 95 135 145 155 165

FS- 185 195 205 215 225

BS- 275 295 305 315(f) 315 325(f)

i crossed my arms for front squats as i don't have enough flexibility in my elbows and wrists to do otherwise...YET!

CFWU x2, stretching, and 5 min abs.

OHS 45,50,55,60,70(PR)

FS 70,75,80,85,95(PR)

BS 95,100,105(f)95,95,95

I surprised myself with the OHS and FS. I was concentrating on form and making sure I got a deep
squat and the weight didn't feel heavy at all.

There was a couple working out at the gym when I got to my BS. The gal is in amazing shape and is a trainer. Her husband does CF. She helped me on form with my BS. Still feels awkward to me but now I know what I need to work on. Her BS are as perfect as I've ever seen. I was happy she was there because my husband was watching the kids so I could do the WOD. Didn't catch her name but I hope she will be a new CF lady here shortly. ;-)

Lysa

23/M/185

OHS 85, 95, 105, 115, 125
FS 155, 185, 195, 205, 215
BS 225, 235, 245, 245, 255

can anyone advise the name of that song played on "crossfit kids" the third song I think it was "conquest"? something like that ...please advise??

m/30/110kg/195cm

All weights in kg

OHS 40, 50 F, 45, 45, 50
FS 70, 80, 90, 95, 100
BS 120, 140, 145, 150, 155

The OHS was terrible, never tried it with weights before. Needs a lot more training to get it right.

went from 25 OHS to 200 FS

Got a 55 OHS which is a PR, sadly

m/215/26/6-4

Screwed up WOD, only did 4 reps each

OHS 135, 155, 175, 175 pr
FS 205, 225, 245, 265 pr
BS 285, 295, 305, 315 tied pr

OHS - 65, 75, 85, 95, 100pr
FS - 155, 165, 175, 185, 200pr
BS - 255, 265, 270, 275, 280pr

31/m/5'8"/173

OHS 135/145/155/165
FS 205/225/245/265F
BS 275/315/325/335

Age 52/BW250#
OHS (75/85/95/105/115)
Front squat (115/125/135/145/155)
"trap bar" squat (225/235/245/255/265)

30 min run/treadmill

OHS 65/95/105/115/115 form still sucks (learned tip from Mark today about how to set shoulders and try and "pull the bar apart")

FS 115/135/155/185/185

BS 185/195/205/215/215

46m 200#
5 sets of 1 rep

OHS 75-85-105-115pr-95
Front squat 175-215-225-235f-215
back squat 215-225-235-255-280

really good depth on my front and back squats, which was very satisfying because I consider myself one of those stiff people. making steady improvements on OHS, including good depth here, too.

OHS = 95/100/105/110/125 FS = 175/180/190/195/205 BS = 210/215/220/225/235

previous = OHS = 45/45/45/45/45 FS = 155/175/185/195/205 BS = 215/225/235-fail/225/225

33/M/178 lbs

OHS: 95/105/115/125/135 (struggled on 135)
FS: 135/155/165/185/195
BS: 225/245/275/295/305 (PR!!)

OHS 55,65,75,85,95
FS 105,115,125,135,145
BS 155,165,175,185,195lbs

First time ever doing both overhead squats and front squats.

OHS: 95, 115, 135, 145, 155
FS: 135, 155, 165, 175, 185
BS: 185, 225, 245, 265, 285

31/M/150/5'8"

CFWUx1
OHS= 105,116,122.5,132.5,137.5
FS= 137.5,150,155.5,161,161
BS= 201.5,207,217,223,228(PR)

Rested 5min then,
For time:
20 sit-ups
20 Double Unders
15 sit-ups
Walking Lunge,20 steps
10 sit-ups
20 Burpees
10 sit-ups

Time= 6:40

sets of 3:
95
95-135
135
wu=20 min stairs, cfwux3

m/22/6'1/185

As Rx'd

OHS: 115-120-135-145-150 (PR I think)
FS: 185-205-215-225-235 (tie PR)
BS: 245-255-275-285-295

had to stay kind of conservative with no spotter or bumpers. OHS form is improving.

M 33/146/5'7"

OHS 65-75-85-95-105
FS 105-115-135-155-175
BS 175-185-205-225-245

OHS 125-135-145-155-165
FS 185-225-245-265(f)-245-245
BS 275-315-315-315-315(f)-225

ohs 105 115 125 135 145
fs 185 195 205 215 225
bs 235 245 255 265 275

M 20/178lbs/5'10"

OHS 135-155-175185-195 PR!
Back Squat 315-365-375-385-385

Not my best performance on squat today (should have hit 420ish)

I had trouble exploding out of the bottom portion of the squat today, i just started following the zone strictly a week ago and i think i need to tweak my intake.

OHS 95-105-115-125-135
FS 145-155-165-175-185(fail)
BS 195-205-225-235-245

cfwux3
burgwux2

5x1
OHS 115-125-145-150-165
FS 175-205-225-240-265
BS 295-325-345-365-375

OHS 85, 105, 125, 145, 155
FS 165, 175, 185, 195, 205
BS 215, 225, 235, 245, 255

Warm Up: Mow the yard

Pre- 5 MU attempts, handstand practice

OHS
45 x1
65 x1
95 x1
115 x1
125 xfail (can't snatch at all so I couldn't even get it in place)

FS
135 x1
155 x1
165 x1
175 x1
185 x1 (first time really doing these, and I like them. only problem is I choke myself with the bar)

BS (I was really getting worn out at this point)
185 x1
225 x1
245 x1 (stuck in the hole and tipped forward)

post: stretching

OHS 45, 65, 75, 85, 90
FS 85, 95, 105, 115, 125
BS 125x5 - no rack to help with off load

42yom / 150

OHS - 135, 145, 155, 165, 165
FS - 175, 185, 195, 205, 215
BS - 225, 235, 245, 255, 265(F)

Nice workout thanks coach

OHS 135-145-155-145-135
FS 145-165-175-185-185
BS 200-215-225-250-250

OHS = 120-125-135-140(pr)-145f
FS = 160-179-189-195(pr)-195f
BS = 205f-185-190-195-205

legs were dead

Worried about muscle strain in back atm so..

ohs with just the bar active shoulders sets of 4
front squat with just 185 sets of 4
back squat with just 185 sets of 4

then 500m swim breast stroke with occasional free style in 10m7s with fins

OHS: 155, 175, 185, 195, 200
FS: 205, 225, 245, 245, 225
BS: 255, 275, 275 (245x2 -- ran out of time)

m/29/194
OHS-135, 145, 155, 165, 170(PR)
FS -185, 195, 205, 215, 225
BS - 225, 245, had to quit because lower back was hurting too bad

What does 1-1-1-1-1 reps mean? Do you just do one round meaning 5 reps for each exercise and then you are done?

#357
it means you are doing 5 sets of 1, adding weight each time, hoping to hit a PR by set 5

38m 185
was kinda in a rush, quick warmup. feel like i coulda done more
OHS: 115,135,155,165x2 (had to move on)
FS: 205,225,235,245,255
BS: 305,355,365,365x3, 365x3 (well below my max so did triplets)

OHS: 75 - 85 - 105 - 115 - 135 (failed twice)
FS: 135 - 155 - 175 - 185 - 195
BS: 205 - 215 - 225 - 235 - 240 - 245

As RX'd, I was going up on each lift. I failed at 135 on the OHS, which would have been a PR, but instead resulted in an amazingly loud crash of non-bumper weights to wake up the dudes on the leg press. I can't quite remember the exact weights on some of those lifts--in other words, some of the middle weights may have been +/- 5lbs--but they all start and end in the right places.

CFWU x 3

WOD:

OHS: 95-115-135-145-155(pr)
FS: 165-175-185-195-205f
BS: 205-215-225-235-215

29 yom 225#
as rx'd

135/155/175/205/225(f)
225/245/265/285/315
315/335/355/375/405

WOD as rx'd:

OHS: 115/125/135/140/145F
BS: 145/155/175/185/195
FS: 205/225/265/275F/270F

OH 95-105-115-135-155

FS 185-195-205-225-235

BS 245-265-275-285-285

m/33/220/6"0

As Rx'ed:

95/105/115/125/115

115/135/165/185/205

275/300/315/325/330

As Rx'd

135-145-155-175(X)-175*
185-225-245-265*-275(X)
225-245-255-275-315*

*=PR

ohs: 95-115-140-150-165
fs: 135-185-205-225-240
bs: 205-245-285-300

Overhead Squat:

127 x 1
137 x 1
147 x 1
157 x 1 (not sure if I went deep enough)
167 x 1 (pr) (not sure if I went deep enough)

Front Squat:

177 x 1 (failed)
177 x 1
187 x 1 (pr)
197 x 1 (failed)
197 x 1 (pr)

Back Squat:

227 x 1
247 x 1
267 x 1
277 x 1
287 x 1 (pr)

35 y/o male, 149#, 68"

WOD
Overhead Squat 55,65,75,85,95
Front Squat 115,125,135,145,155
Back Squat 165,175,185,195,205

28yo, 5'11", 173lbs

OHS: 135-145-155-165-175(pr)
FS: 195-205-225-245-265
BS: 275-285-295-305-315

Butt to ankles each time.
Overhead Squats don't come often enough.

38/m/5'5"/142

OHS 50-60-70-75-80kg
FS 80-90-100-102-102kg
BS 102-105-107-109-111-113kg

Need to get stronger!

Check out www.coloradospringscrossfit.com

ohs- 135, 155, 175, 185, 205(F), 205(F)

fs- 205, 215, 225, 235(F), 225, 225

bs- 265, 285, 305, 315, 335(F)

Couldn't lock out on the ohs @ 205

done yesterday 6/15/08 \
after breakfast and Michael in the a.m., then work til afternoon

warm-up run 400m, cfwu x 2 plus some box jumps, dumbbell swings, and mountainclimbers to get a light sweat goin. warm-up OHS 45#x10, 75#x5, 95#x3

WOD
OHS: 115-125-135-145-150(failed on jerking it up)
FS: 155-165-170-175-180
BS: 185-195-205-215-225

felt kinda tired. herpaps nitetime is not my best time for heavy lifts. altho the 145# OHS might be a pr.

OHS-115,120,125,135(f),135(pb)
FS-135,155,175,190,205
BS-205,225,255,275,275

cfwux3

OHS- 95, 115, 135, 135, 135
FS- 135, 155, 175, 195, 215
BS- 225, 255, 275, 295, 315(f), 315(f), 315!!!!(PR)

33yom/170/6'0"

Went light due to tweaked back from DLs last week. Went better than expected.

65,75,85,95,105
115,135,145,155,155
165,175,175,175,175

M35/166/5'10

O 95 95f 85 85 85
F 155 185 185 165 165
B 195 195 200 195 195

65,85,105,115,135
155,165,175,185,195
205,215,225,235,245 vs

os 45/65/85/105/115
fs 125/135/155/165/175
bs 185/205/225/235/245--last 3 not a2a on 12/1/05

10 min ellip wu 20/20.

Overhead squats
95# X 5 reps X 5 sets
Front squats
175# X 5 X 5
Back Squats (still feeling pain the lower back)
205# X 5 X 5

M/5'11"/165
All done to 11 inch box

OHS 116 126 136 146 151
FS 151 163 195 205 210
BS 214 224 229 234 234

26/m/198
ran 1/2 mile to warm

OHS 95, 105, 115, 125, 135(f), 135(pr)
FS 135, 185, 205, 215, 225
BS 255, 265, 275, 295, 315

m/33/175

OHS 115,135,145,155,165(f)(lost it at the top)
FS 185,195,205,215,225
BS 245,255,265,275,285

OHS:185-195-205-215-225
FS:275-295-305-315-325(f)
BS:365-365-365

Stopped there.

M/38yoa/157lbs.
WOD: as rx'd:
OHS - 135/155/175/185/195
FS - 155/185/195/205/215(f)
BS - 225/285/315/325/340

Overhead squat 85-85-85-90-85
Front squat 85-90-110-130-130
Back squat 85-90-110-130-145

M 32 195 lbs
ohs - 135/145/155/165/175
fs - 205/215/225/235/245
bs - 225/255/275 (pulled muscle between shoulder blades, weight was no problem, but thought I better not push it). The weakest link in the posterior chain broke. It may have been throwing batting practice for my kids for 2 hours yesterday.

25M/6'6"/240

OHS: 135/185/205/225(f)/225(f) Strength was there easily, just couldn't jerk it for some reason.
FS: 225/275/305/315/335
BS: 315/365/405/425/455

29/M/222

as rx'd

OHS 135/145/155/165/175
FS 185/195/205/215/225
BS 235/245/255/265/275

Done Monday, 6/16:

OHS: 145, 150, 155, 160, 165
FS: 170, 175, 180, 185, 190
BS: 205, 210, 215, 220, 225

Should have started a little higher on FS.

42/f/5'3/110

OHS 45,55,65,70,75,85,90,95f,95
FS 95,105,115,125,135f,135
BS 115,125,135,140,145f,145

OHS 135-155-165-175-185
FS 185-195-205-215-220
BS 245-275-295-305-315(PR)

OHS: 65/75/95/105 (PR)
FS: 105/135/165/175 (PR)
BS: 175/185/195/205

M/23/154 GregAWu

OHS - 115, 135, 145, 155, 165PR
FS - 180, 195, 225, 245, 265(PR but questionable form)
BS - 270, 275, 285, 295F, 295F (Good depth in cage though).

Warmed up with 080616

17th June, 2008

The bar was 20kg

Over-Head Squats
0k x 4
10k x 3
20k x 3
30k x 2
30k x 1

Front Squats
30k x 4
40k x 3
50k x 2
60k x 2
60k x 2

Back Squats
60k x 4
70k x 3
80k x 2
90k x 1
90k x 1

175/m/29

Overhead- 95-115-135-155-175

front squat- 185-205-210-220-225

back squat- 225-245-275-295-305(f)-305(f)

You guys are soooo close! David & Connor, that was a rockin performance.. very captivating. Connor, are you working on your shoulder flexibility??? Every day? You realize the extra flexibility would help even your kipping pull-ups? Make sure you're working on your pike stretch and your pancakes ass well!

-Your faithful gymnastics coach,

Drais

I failed to increase load every set since I didn't read that part...

135,155,170,180,190(pr)
190,205,210,215m,215m
255,270,275,275m,255

As Rx´d in kg:

OS: 31, 31, 33.50, 33.50, 36
FS: 91, 91, 91, 96, 101
BS: 101, 106, 108.50, 111, 118.50

44/M/155#

OHS 85,95,105,115,125
FS 135,145,155,165,175
BS 185,195,205,215,225

OS: 65/75/85/95/100
FS: 115/135/155/165/175
BS: 195/205/215/225/245

OHS 95, 115, 135f, 125, 135
FS 185, 225, 245, 265, 275f
BS 275, 295, 315, 335, 345f
Just a little lack of concentration goes a long way.
At MacDill after work. Need to start doing more OHS.
34m/170/68in

OHS 95,105,115,125,135
FS 145,165,185,195,205
BS 215,225,235,245,265

M/ 34/ 133 lbs/ 5'-6"
OHS: 100x5, 120, 130, 140, 145
FS: 155, 175, 185, 195, 205
BS: 215, 225, 235, 245, 255

First time doing singles in many years. First time doing back squats in well over a year. Front squat felt really good. This is good to gauge myself next time... I will go heavier. All sets done without a belt. Trying to really exercise my midline stabilizers to help increase my OHS. I pulled my back really early this morning when I was making the bed... I know weak. Anyhoo, it was more of a mental thing really in the beggining of each move.
Good workout.

M/ 34/ 133 lbs/ 5'-6"
OHS: 100 x 5, 120, 130, 140, 145
FS: 155, 175, 185, 195, 205
BS: 215, 225, 235, 245, 255
First time doing BS in well over a year.
First time doing singles in many years.
I pulled my back a little early this morning making the bed... I know weak. Well, it was not that bad, and it was more mental than anything, at the beggining of each new move.
Good workout... The FS felt really great. Next time I'll go heavier and I'll have my numbers to go off of. All sets done without a belt. I want to really activate my midline stabilizers and get my midline stronger to allow me to go heavier in my OHS.

justin 34/m/212

2 mile run with dog;
OHS 65/85/95/95/95
FS 135/155/175/205/225
BS 225/255/275/295/315

M/26/5'9"/181

OHS 135/145/150/155/160 (New PR)
FS 205/215/225/230/235 (New PR)
BS 245/265/285/295/305 (New PR)

Mark
25/m/175
OH: 95 105 115 125 135(f)
FS: 135 155, 175, 185, 195
BS: 225, 245, 265, 275, 285

Dave:
Same as above except no fail on OH 135 and BS: ended at 305.

Day 8 of my 1000 day diet, wherein I resolve to remember that there is no such thing as 'just one' pint of ice cream.
Overhead Squat (clean from floor)
65, 75, 85, 95, 105
Front Squat (clean from floor)
135, 145, 150, 155, 165
Back Squat, on Smith machine :(
170, 180, 190, 200, 205

Mark:
25/m/175
OH: 95 105 115 125 135(f)
FS: 135 155 175 185 195
BS: 225 245 265 275 285

All in kilos (kg)

OHS: 30-35-40-50-55
FS: 50-60-70-80-90
BS: 80-100-110-120-125(fail)

Andres,
He is working on it. Connor got a 3:20 yesterday.

OHS
20kgs/25kgs/30kgs/32.5kgs/35kgs

FS
40kgs/50kgs/60kgs/70kgs/80kgs

BS
80kgs/90kgs/100kgs/105kgs/107.5kgs

31/m/190

Overhead squat 65, 95, 125, 125, 135
Front squat 135, 155, 185, 215, 225
Back squat 225, 245, 255, 275, 285

2/3 CFWU

OHS: 65-75-85-95-105 (two attempts on last weight, may have gotten low enough on one)

FS: 115-125-135-145-145

BS: 155-185-195-205-225(failed)

Overall I'm pretty happy with my progression considering I could barely do a single overhead squat with the broomstick a few months ago but still feel like I'm lagging way behind the crowd on these relative to my other weights/times.

CFWU

OHS - 95, 95, 105, 115, 115
FS - 185, 185, 205, 205, 205
BS - 225, 245(F), 225, 225, 205
finished with 10 back squats (135 lbs) to work on ROM

40/m/160
OS: 205
FS: 235
BS: 285

25m 185
CFWx3
OHS: 95,115,125,135x2
FS: 165,185,185,195,200
BS: 245(F),225,235,245x2,255

O/H - 132, could have gone more but the shoulder played up again.
Did two's for the F/S and B/s
F/S - 231 maxed out.
B/S - 286 maxed out.

Not bad, starting to get somewhere

CFWU x 3

OHS 185, 190, 195, 200, 205
FS 225, 245, 255, 275, 280
BS 335, 355, 375, 385, 405

rushed

overhead 90/95/100/105/110(pr)
front 145/150/155/160/165(pr)
back 200/205/210/215/220

34/m/186
OHS: 95, 105, 115, 135, 145 (room to go)
FS: 185, 190, 195, 205, 215 (a little room)
BS: 205, 225, 245, 265, 275 (way too much room)
First time really maxing out in these areas.
Need to push harder next time.

34/m/186
OHS: 95, 105, 115, 135, 145 (room to go)
FS: 185, 190, 195, 205, 215 (a little room)
BS: 205, 225, 245, 265, 275 (way too much room)
First time really maxing out in these areas.
Need to push harder next time.

Jennie: 26 F 160 5'9"
OHS (singles)
65-75-85-95-100
FS (singles)
95-105-125-135-145
BS (singles)
135-155-185-205-215

OHS: 115 125 135 140 145(f)
FS: 155 185 205 225 235
BS: 237.5 240 245 250(f) 245(f)

m/31/220/6'

OHS:95,135,145,155,160
FS:185,195,205,215,225
BS:275,295,315,320,325

As RXed: 135,140,155,165,185,245,255,265,275,285,335,335,345,355,365

Age 36
BW 183

CFWU 2x15

OHS 95,105,115,125,145(pr)
FS 175,185,195,215,235(f)
BS 245,265,285,285,275

Alternated with various and sundry pullup drills and finished up with 3 minutes of jumprope drills

36 M 168#

OHS 115 125 135 140 145
FS 215 225 230 240 245
BS 275 285 290 295 300

OHS 115, 125, 135, 145, 150, my last two sets I started to lose my balance
FS 185, 215, 245, 255, 275; was not sure where to start so started too low
BS 285, 295, 315, 335, 350(PR) since getting back into lifting with CF at start of April

OH: 125,135,145,155,165
FS: 165,175,185,185,195
BS: 195,205,215,225,235

Was unable to post..

CFWU x3
2.25 mile run :17:51

WOD
OHS 135-145-155-165-175
FS 185-195-205-215-225
BS 245-265-285-305-325

Legs were smoked from the weekend but ok w/the results. Getting strength back in the legs.

Get some, Go again!

Did this yesterday

OHS: kg 45-47.5-50-52.5-55 Start at 55 next time
Could have done 57.5kg no problem, started too low
FS: Off bench, no rack
kg 80-82.5-85-87.5-F87.5 tipped forward while rising
BS: Also off bench!
kg 95-100-105-107.5-110

5-6mins rest between reps
OHS was ATF
FS/BS to just below parallel

As Rx'd

OHS: 65,75,80,80,90
FS: 135,145,155,165,185
BS: 205,225,245,265,265

All were full ROM.

OHS is pathetic. Left shoulder injury and lack of shoulder flexibility contribute, but after so long with CF, need to get over this hump, which prevents me from doing proper/heavy snatches.

115# thrusters x 5
135# front squats X 5
165# squats X 5

OHS: 85, 95, 105, 115, 115
FS: 135, 155, 185, 195, 205
BS: 225, 245, 245, 245, 225

i was spent by the time i got to the back squats

Me
OHS: 65,85,95,105,115
FS: 135,155,185,205,225
BS: 205,215,225,235,245

Pat
OHS: 65,85,95,95,95
FS: 115,135,155,185,185
BS: 205,215,225,235,235

Catching up. Coming from dentist, entire right side of my face numb and drooling constantly through workout :-)

CFWU x 3
OHSQ 45x5, 55x3, 65x3

WOD:
OHSQ 70,75,80,80,80
FS 80,85,90,95,100

Can't back squat with herniated disk, so did reps for ROM with 45lb, then worked on pistol progressions.

Limit on OHSQ is shoulders and keeping arms locked. Limit on FS is my crappy front rack and aching wrists. Need do a lot of work on both.

Jeff-
Burgener's Oly seminar instead.

First time doing overhead squats was a disaster. I think my form was really bad, as it seemed to be putting a lot of pressure on my back.

OS: 40-50-and then I was messing around trying to do them properly

FS: 70-80-90-100-110

BS: 120-130-140-140-140

been off for a couple months

CFWU x 3

OHS (3-3-3-3-3) 95-105-110-125-135
FS (1-1-1-1-1) 155-175-185-195-200
BS (1-1-1-1-1) 205-210-215-220-225

29 yom, 180 lbs

95, 105, 115, 125, 135 lbs
155, 185, 195, 205, 215 lbs
225, 235, 245, 255 lbs

ran out of time, didn't rest enough between sets

ohs 65/70/75/80/90

front squats 115/125/125/130/135/140 (pr)

back squats 155/ 160/ 165/ 170(f)

then i decided i'd had enough & went on to the metcon experience du jour (situps/du's/situps/ lunge/situps/burpees/situps).

i am going to bed. just try to stop me.

33/M/210 5'9"
Maxed at:
185
250
325

m/37/182

OHS 95 115 135 145 135

FS 225 275f 275 245 245

BS 315 365

ran out of time. had to go to next client

rope jump + gwu + cfwu + bwu

WOD:

OHS: 45 40 55 60 65 (could do more)
FS: 80 90 95 100 105
BS: 110 115 120 125 135

OHS 135 155 175 175 185
FS 135 155 175 195 225
BS 225 255 275 275 295

33/M/185

OHS 135/155/165/175/185
FS 195/255/255/255/255
BS 305/305/325/325/335

25/5'9"/136

45-47-50-53-55(f) kg
57-60-63-66-68(f) kg
70-73-76-79-80(f) kg

Couldn't push jerk my last set for OHS, so never got to attempt the 55kg squat. Shoulders tire from 147 shoulder press wod that I did yesterday.

95-115-135-155-175 OHS
225-245-265-275-285 FS
315-315-325-335 BS

95-95-105-115-125 OHS
135-165-185-215-225 FS
275-305-365-395-445 BS

CFWUx1; 1x12 pullups (trying to get that kip rhythm down); 1x10 OHS with women's bar (15#); 1x5 with 10kg on that bar; 1x3 20kg

OHS 1-1-1-1-1
81-81-92-92f-92f (numbers are strange since they are bumpers -- kg -- plus 15# bar)

failed 4x @92 actually and once again @81 -- i could push jerk it up, then couldn't reposition my hands, i would lose the balance and have to dump it. my shoulders are so sore from yesterday's press-a-thon, i just called it a day.

Front Squat 1-1-1-1-1
95-115-135-145f-145

Back Squat 1-1-1-1-1
145-155-175f-175-185

PRs all around! OHS +22# FS +40# BS+10; when i failed on FS or BS it was due to depth, not dumping the lift. i am very pleased, especially when i realized i calculated my BS wrong and knew i had a new PR. this WOD was my longest to date -- over 90 minutes! 3 PRs is worth it. especially getting kudos from our strength and conditioning staff on my OHS!

ck

m/6'/43/178

Front Squat 95,135,165,185,205
Back Squat 225,245,265,285,300(f)

Age 36
BW 150#

rx'd:
135, 140, 145, 150, 155
165, 175, 185, 195, 200f
200, 210, 220, 225, 230

Nice and deep.

OHS: 135 - 155 - 165 - 175 - 185(PR)

FS: 205 - 225 - 235 - 245 - 255(PR)

BS: 265 - 275 - 285 - 295 - 305(PR)

OHS - 95
FS - 185-205-225-245-265
BS - 275-295-315-325-335

OHS: 115, 125, 135, 145, 155(PR)
FS: 160, 165, 175, 185, 195(PR), 200(F)
BS: 225, 245, 255, 265, 275

Last OHS was questionable on depth, so stopped and did depth drills with 135. First time with bumper plates ... nice!

Felt terrible on BS, form went to shite. Think I overdid it with the OHS form work.

OHS 115, 125, 135, 145, 155(PR)*
FS 160, 165, 175, 185, 195, 200(F)
BS 225, 245, 255, 265, 275

M/29/5'7"/150 - Week 2

Did this work out two days ago. All weights in kilograms.

OHS : 20 - 25 - 27.5 - 32.5 - 35 - 37.5 (82 lbs)
FS : 40 - 45 - 50 - 55 - 60 - 62.5 (137 lbs)
BS : 40 - 45 - 50 - 55 - 65 - 70 - 72.5 - 75 (165 lbs)

First time ever squatting with weights/barbell. It felt a bit weird having the barbell resting on the bory in FS and BS. I did not know how to snatch a weight up properly, so had to cut off the OHS earlier/lighter than I would have otherwise liked - was using low make-shift rack.

greg a warmup

OHS: 45, 45, 45, 45, 45 (still working on form)
FS: 95, 135,155,165,185
BS: 185, 205, 225, 235(f), 225, 185 (3)

FS: 185, 135 (3), 135(3)

Did this one Wednesday 6/18, but wanted to post it here:
OHS: 8x45, 65, 85, 95, 3x105(f)
FS: 135, 155, 175, 185, 205f, 3x135
BS: 225, 245, 255f, 255
Couldn't finish because the gym closed. I wanted one more!

m/40/72/175
ran 4m in 29:41
OHS 95-105-115-125-135
FS 155-165-175-185-195
BS 205-215-225-225-235-245

Forgot to add weight on 225 in third set

OHS: 135,135,145,145,155
FS: 185,195,205,215,225
BS: 245,255,265,265,275

OHS: 115, 125, 135, 145, 155
FS: 175, 185, 195, 205, 215
BS: 225, 245, 265, 295, 315f, 305

F/42/150/5'4"

OHS: 45 - 55- 65 - 70(f) - 70(PR)
FS: 85 - 95 - 105- 115 - 125
BS: 135 - 150 - 165 - 175 - 185(F)

65 75 85 90 95
115 135 145 155 155
165 175 180 180 185

m/30/163

OHS: 115, 125, 135, 145, 155
FS: 165, 175, 185, 200, 205-F
BS: 245, 255, 265, 275 (poor depth), 250

Legs were toast by the time I got to backsquats. Matched PR's on OHS & FS

27/6'8"/210

ohs 95-115-125-135(f)-135
fs 145-165-185-225-265(f)
bs 315(f)-315(f)-275-285-295

30/m/200

OHS 75, 95, 115, 125, 135
FS 135, 155, 175, 205, 225
BS 225, 245, 265, 285, 295

35/m/71"/180lbs.

Warmed up with a "Griff" of 13:10

OHS 95-105-115-125-145 (could have gone higher, but started with too narrow a grip on the bar)
FS 155-165-175-185-195
BS 195-205-215-225-235 (started to lose arch in lower back on 235--probably good I didn't go any higher until I get stronger and work on form)

CFWUx3
OHS 95-105-115-125-135
FS 185-205-215-215-215
BS 275x5 sets

Julie OHS 20x5x3 sets FS 30x5x3 sets BS 30x5x3 sets

Matt OHS 20x5-30x5-30x5 FS 45x5-50x5-55x5 BS 55x5x3 sets

95-105-135-155-175

180-195-210-225-235

245-265-285-300-315

M/24/180

OHS: 95/115/135/145/145
FS: 205/225/245/265/275
BS: 285/295/315/325 left one off...

27/m/181

OHS: 90, 110, 130, 140, 150(pr)
FS: 160, 170, 180, 190, 200(pr)
BS: 210, 220, 230, 235, 240

38/M/183--Syracuse NY
As Rx'd:
OHS: 135/145/155/160/170* (*PR)
FS : 185/205/225/245/265
BS : 275/295/305/325/325

OH squat 90-100-110-120-130-130 reps (more 1)
F squat 160-170-180-190 reps (less 1)
B squat 220-270-280-280-reps (less 1) low on time.

OHS 65-75-85-95-95 BAD FORM ON MOST OF THESE!
FS 135-155-165-185-195(PR)
BS 225-235-245-255(PR) 265(PR)

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

Overhead squat 1-1-1-1-1 reps - 75/95/105/115/125
Front squat 1-1-1-1-1 reps - 135/145/165/185/195
Back squat 1-1-1-1-1 reps - 215/225/240/250/260

OHS 65# 75# 85# 95# 95# (these were tough, need to improve form/flexibility)
Front Squat 135# 165# 185# 205# 215#
Back Squat 225# 245# 255# 265# 275#(PR)

m/26/155#

46/m184
OHS 95,105,115,125,130
FS 155,175,185,195,205
BS 225,255,275,285,290

46/m184
OHS 95,105,115,125,130
FS 155,175,185,195,205
BS 225,255,275,285,290

No rack, so had to clean the weight:
OHS 1-1-1-1-1
FS 3-3-3-3-3
BS 5-5-5-5-5

OHS 115, 135, 145(f), 145, 150
FS 150, 155, 160, 165, 170
BS 170, 175, 180, 185, 190

Decided to max out power celans - 200 (PR)

M50/170

OH 45/50/55/60/65

FS 135/155/175/185/200

BS 185/205/215/225/235

40/m/176cm/71kg

1 hang power snatch + 3 OHS
30-35-40-45-50kg
front squat
60-70-80-85-90-95(failed)
back squat
80-85-90kg (stopped due to shoulder pain)

m/26/168

95/105/115/120/125
135/155/175/185/195
205/210/215/220/225

23yom/6'2"/215#

OH Squat
185/205/225/245(PR)/265(PR)felt like i could have done more!
Front Squat
275/290/315/325/335(PR maybe, can't remember)
Back Squat
345/365/385/405/420(PR)

All i have to say is that Mark Ripptoe is F'n man. I actually enjoy squatting now, not to mention more weight, and my back doesn't even hurt anymore.

Oh yeah, and been zoning for about 2 consistent weeks now minus a few meals on the weekends. And Zone kicks some major a$@.

EJEJEJJJEEEEJEJJEJEJEJJJEJEJEEEEJEJEJJEJEJ
M/35/170
OHS: 135,155,175,195,205PR
FS: 225,235,245,255,275PR
SQT: 295,305,315,320PR,325F

2 rounds Crossfit warm up

BS -

135 x 10
225 x 10

315 x 1
335 x 1
355 x 1
355 x 1
355 x 1

probably could've gone to 375

OHS

new movement for me so I kept it lighter

135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

FS

135 x 1
135 x 3
185 x 1
185 x 1
185 x 1

WU
OHS 95/1; 115/1; 125/1; 135/1; 145/1 (PR)
FS 150/1; 160/1; 185/1; 195/1; 210/1 (PR)
BS 225/1; 235/1; 245/1; 255/1; 265/0/1 (PR)
M/47/195#/72"

OHS: 20KGx2,30x2,35x2,40x2,45x2,50Fail
FS (KG): 50,60,70,80,80
BS: 80,85,100,105,107.5Fail

23/m/194lb
OHS-135,145x3,155,165x2,175x2
FS-245,255,265,275,280F
BS-275,285,295,315,295

M/27/5'8"/188

OHS: 65-85-95-105-115
FS: 135-165-185-205-210
BS: 225-235-240-245-250

New PR's in all events.

75,95,105,125,135
135,155,175,195,215,225
225,245,255,265,275(failed)

(done on 6/17...I think)
OHS: 115,125,135,145,150(PR I think)
FS: 155,165,175,185,195
BS: 225,245,265,275,285

AS RX'D

OHS: 95/115/135F/130/135-(Tie PR)
FRS: 155/175/195/215/235-(NEW PR)
BS: 275/285/295/305/315-(TIE PR)/325F

m/34/5'9/171

CFWU - 5PU. 7 PU. 3 HSPU (tough today. Angle of hands may not have been right.) Superman. No Burgener

115, 125, 135, 145, 160=680
165, 185, 195, 210, 225 (failed once before successful lift.)=980
235, 255, 270, 285, 305=1350
Grand ttl=3010

Form & depth real good on all sets. Best I've done (weight & tech) & felt on all 3 lifts. Bar was back a little more than usual on BS. Narrowed hand grip on FS and used hook.

overhead squat = 95-95-105-115-125
front squat = 135-155-175-185-195
back squat = 235-245-255-265(f)-245

145lbs/31yoa

OHS: 115,125,135,145,155
FS: 165,175,185,195,205
BS: 225,235,245,255,265

PR on the OHS.

OHS: 145, 155, 165, 175(f), 175, 185
FS: final rep 215
BS: final rep 295

M34/85kg

CFWUx2 -DP7

OHS: 20kgx10

OHS: 40,45,50,50,50
FS: 60,65,70,75,80
BS: 80,85,90,95,100

65,95,135,155,165
185,205,225,245,255,
315,335 fail - hurt my back and stopped - really aggravated - not sure if I should try weight belt or lower weight to start

cfwux2
65,75,85,95,105
115,135,155,175f,165
175,195,205,215,235

MAWL

A -
OHS: 55/65/75/75/80
FS: 95/105/120/130/145
BS: 165/175/185/195/205

M -
OHS: 75/95/105/120/130
FS: 135/175/195/205/215
BS: 225/275/285/275/295(f)

Helped with flood cleanup. Not able to get workout in today.

over head
95
115
125
135
155 failed
Front
155
205
225
245
245
Low back
225
245
265
275
285

Completed on 2JUL 2008
CFWU 3X15
Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1

M.B.
OS flexibility work
FS 20, 25, 30, 35, 40
BS 25, 35, 40, 45, 50

C.J.
OS 40, 50, 60, 70, 70
FS 60, 80, 90, 90, 90
BS 90, 110, 110, 120, 140

S.G.
OS 40, 60F, 50, 60, 60
FS 90, 100, 110, 120, 140
BS 140, 150, 160, 160, 170

C.B.
OS 70, 90, 100, 110, 120
FS 120, 140, 150, 160, 170
BS 180, 180, 195, 195X3, 195X3

OHS: 45 55 65 75 85
FS: 95 105 115 125 135
BS: 145 155 165 175 175

OHS 135/140/145/150/150
FS 185/195/205/210/215/220/225/230/245
BS 245/275/295/315/315

44/m/166

in am, ran 2.6 miles

WOD in pm

OH-SQ 145,150,155,160,165,170 PR!
FR-SQ 240,250,260,270,280 tied PR
SQ 300,310,320,330,340(x),340 PR!

a good day, seem to do better with a mid distance run earlier in the day and max lift later in day. Have had some good rest periods over past couple weeks, 5 days fishing, 4 days over July 4th, although drank and ate way too much.

XXXXXXXXXXXXXXXXXXXXXXX
30/m/165
OHS:115x5,135,135,135,145
FS:185,205,215,225,235
BS:275,295,305,305,315

OHS: 125, 135, 135, 135, 135
FS: 125, 125, 125, 145, 145
BS: 185, 205, 215, 220

Back to squats after resting due to hip flexor pain

OH - 95-115-120-115-115 (fail)-110
F - 115-135-145-150-155
B - 135-185-215-245

FS -> 215#

M/24/5'9"/175

OHS: 95, 115, 135, 155, 175
FS: 185, 205, 225, 245, 265
BS: 275, 295, 315, 335, 355