August 26, 2008

Tuesday 080826

Front Squat 10-10-10-10-10 reps

Post loads to comments.

CF-wilmington-th.jpg

Enlarge image


CrossFit Wilmington


"Baseball" by CrossFit by Overload - video [wmv] [mov]

Posted by lauren at August 26, 2008 7:00 PM
Comments

fun...

Comment #1 - Posted by: Alex m/16/150/5'7" at August 25, 2008 7:01 PM

This is great!
Steve

Comment #2 - Posted by: SteveSRT at August 25, 2008 7:02 PM

sweet

Comment #3 - Posted by: Chris S at August 25, 2008 7:03 PM

There's a picture of Obama doing pull-ups in Time magazine with a platform and some OLY stuff in the background.

I told my Mom that I know who I'm voting for now.

She said "Allison, he only did 3 pull-ups. C'mon"

Back to square one!


I'm kidding of course.. sort of. ;)

Comment #4 - Posted by: AllisonNYC._23/5'2/126 at August 25, 2008 7:04 PM

'Guam'-Great Picture! Hope you had fun out there.

Comment #5 - Posted by: Heidi_CFATL at August 25, 2008 7:04 PM

Finally, no running! I love the squat!

Comment #6 - Posted by: Josh at August 25, 2008 7:04 PM

Dude, I'am so jealous that you got to go to the Olympics. Right on with some front squats.

Comment #7 - Posted by: 2FST4LVE at August 25, 2008 7:05 PM

Hey wait! I know the back of that head! Nick??? Check you out.

Comment #8 - Posted by: AllisonNYC._23/5'2/126 at August 25, 2008 7:05 PM

SHould feel great after 300 squats today.

Bring on the pain!

Comment #9 - Posted by: Clark Daniel at August 25, 2008 7:05 PM

Well that's nuts, I did 3RM Front Squats today because I couldn't do Murph...

Comment #10 - Posted by: gaucoin at August 25, 2008 7:06 PM

yeah,My hands get a chance to heal... lol

Bring it on! lol
Lysa

Comment #11 - Posted by: Lysa F 43/125 lbs 5'5" at August 25, 2008 7:09 PM

Lovely blue sky there in Beijing!

Comment #12 - Posted by: Richard 30yom/6'4/94kg at August 25, 2008 7:09 PM

gaucoin

just think of it as more rest for the shoulder.

Comment #13 - Posted by: ken c at August 25, 2008 7:15 PM

Excellent-

These always crush my core- and I have a new rip to heal, so this works out well.

Comment #14 - Posted by: FunnyMoneyLoanShark at August 25, 2008 7:16 PM

Crossfit baseball? gotta get me some.

Comment #15 - Posted by: stopcaitstop at August 25, 2008 7:19 PM

cool video. USA guy will be happy they used the edited version of that linkin park tune. no f*cks.

Comment #16 - Posted by: ken c at August 25, 2008 7:24 PM

Baseball vid is awesome!

Comment #17 - Posted by: Matt_in_Oz at August 25, 2008 7:30 PM

how high was the tire assembly?

Comment #18 - Posted by: dan the dude at August 25, 2008 7:32 PM

great vid. great intensity. those tyre jumps are mad.

so happy about front squats. hopefully i can do more than 50kgs

Comment #19 - Posted by: Rookie at August 25, 2008 7:35 PM

Ive been destroying my hands doing pullups. Is it frowned upon to use gloves if only for doing lots of pull ups?

Comment #20 - Posted by: PBR at August 25, 2008 7:40 PM

10s? Never seen that before.

Really looking forward to this.

Comment #21 - Posted by: Chet (UK): www.FuncKey.co.uk at August 25, 2008 7:43 PM

Yikes....time for my twig lets to get into gear. PR of 95# if I'm lucky.

Tonight for fun at the station....

Pre: CFWU x3 minus dips/GHD situps

WOD: 5 rounds
1 pood kb swings x21
ring dips x21

10:22

Comment #22 - Posted by: Skeletor at August 25, 2008 7:45 PM

crossfit wilmington baby! haha first time I've seen my town on here

Comment #23 - Posted by: Soulsurfer at August 25, 2008 8:09 PM

#16 Ken:

That's funny, I was thinking the same thing when I watched the video :-)

Just had an It's-It ice cream sandwich, man those are good. Just insulating my muscles with fat in preparation for the squats. I mean, you gotta take care of yourself right?

Comment #24 - Posted by: Playoff Beard at August 25, 2008 8:13 PM

#20, at times I wear gloves. I think people laugh at me more than frown at me; they're my wife's gloves and they don't have the manliest colors...

Comment #25 - Posted by: Nikolas Chapapas at August 25, 2008 8:13 PM

Obama doing pull ups nice that my boy,if only we can get him doing some tabata hahah

can wait for front squats,happy they put the wod up so soon i dont go to sleep till its up

Comment #26 - Posted by: tyler (longisland ny) at August 25, 2008 8:14 PM

Like an old fashioned leg day.

Comment #27 - Posted by: Andy P 41 YOA 6'3" 200 guy at August 25, 2008 8:14 PM

Don't wear gloves, calluses rule.

Ken C, shoulder is coming along; it survived Angie and that 800m/21 pressing WOD!

Comment #28 - Posted by: gaucoin at August 25, 2008 8:16 PM

So, I've got 3 people from work who have committed to doing a workout with me tomorrow.

Could you guys help me come up with something fun for them to do?

They're of all different fitness levels, and I have limited equipment as follows:
1 Set of Rings
1 Jump rope
1 8-lb medicine ball
1 Barbell with no more than 150-lbs weight
2 each of dumbbells from 5-50-lbs
Place to run

Suggestions?
Thanks!

Comment #29 - Posted by: Nick at August 25, 2008 8:19 PM

Is there supposed to be a break between sets of 10? If so how long?

Thanks

Comment #30 - Posted by: PBR at August 25, 2008 8:23 PM

#30

As long as you want.

Comment #31 - Posted by: Jake Di Vita at August 25, 2008 8:29 PM

An absolutely cool picture! I like that CF shirt!!!

Comment #32 - Posted by: Edward at August 25, 2008 8:35 PM

Is there supposed to be any weight on these or just the bar?

Comment #33 - Posted by: Travis at August 25, 2008 8:35 PM

#20, IMO, do not use gloves. Enjoy your pain. You will not have gloves on in the real world most of the time.

Comment #34 - Posted by: Brett at August 25, 2008 8:36 PM

You think Barry Bonds would like crossfit baseball

Comment #35 - Posted by: Dave at August 25, 2008 8:37 PM

#29 Advanced person runs 1 mile for time. Intermediate runs 1200 yards for time. Newbie runs 800 yards for time. Walking lunges, each person carries DB weight according to fitness level. Squats, same as above. For both, if you're really nice scale the number of reps according to fitness level as well.
Person one jumps rope while person two throws the ball/plays anchor for the person three, who is doing sit-ups and throwing the ball back. Everyone rotates however many times seems adequate.

Comment #36 - Posted by: Kat at August 25, 2008 8:42 PM

this workout reminds me of my meathead days.

Comment #37 - Posted by: Patrick at August 25, 2008 8:51 PM

Yee haw

Comment #38 - Posted by: Kyle Spears at August 25, 2008 8:57 PM

Parents came into town and visited me and low and behold, I ate pizza tonight at about 930(even worse, double cheese), after destroying myself on murph today. WHAT A FRIGGIN WASTE, so what should I do to supplement todays workout of front squats, to burn off all the extra calories I consumed?? I just got done with some training in the Army that incorporates extreme food deprivation, so dont think I am weak, I am just appreciating some crappy food.

Comment #39 - Posted by: Matthew at August 25, 2008 9:04 PM

awesome video & workout.

TOny

Comment #40 - Posted by: Tony Blauer at August 25, 2008 9:16 PM

Re: Comment #39 - Posted by: Matthew...

Ranger School? Eat the damned pizza and relax! Plus you just did Murph! You deserve the Pizza :)

Comment #41 - Posted by: Herm @ CF Los Altos, CA at August 25, 2008 9:18 PM

#29 Nick
You have the makings of a classic CrossFit workout there. Work up a modified filthy 50-type deal. Something like:

Run 400M
25 dumbell snatches, each hand
50 double unders
50 push ups
50 squats
50 sit ups
50 wall balls or burpees
50 ring pull ups
Run 400M

Whatever, bro. Put it in the chipper and see what flies out the other side. Good luck!

Comment #42 - Posted by: Scott Andresen at August 25, 2008 9:19 PM

In kg: 27 - 32 - 34.5 - 37 - 39.5


F/32/140#

Comment #43 - Posted by: lelak at August 25, 2008 9:37 PM

repeating #33's question:

any weight on the bar? or just the bar for front squats?

Comment #44 - Posted by: chrisminglee at August 25, 2008 9:37 PM

#22 said he was going to do 1 pood kb swings x21. What's a pood? Is it supposed to mean pound? It's the second time I've seen someone write "pood" for the kb swings and I'm confused about it

Comment #45 - Posted by: JFG at August 25, 2008 9:39 PM

#33,#44: "Post loads to comments."

The weight is whatever you can manage.

Comment #46 - Posted by: lelak at August 25, 2008 9:40 PM

Comment #45 - Posted by: JFG...

1 pood = 16 kg. It's a common weight measure for Kettlebells.

Comment #47 - Posted by: Herm @ CF Los Altos, CA at August 25, 2008 9:45 PM

Thanks for the clarification Herm

Comment #48 - Posted by: JFG at August 25, 2008 9:47 PM

stoked to give my new vs weightlifting shoes a try.

it's true barak only did 3 pullups but it looks like they were deadhangs (not the cf standard but undoubtedly harder) and he was in a suit and tie and had just asked the people who were doing them before (his staffers, i think) how many they had done, and the answer was two. so, just a little oneupsmanship. kipping? I'll bet he can bang out 25 at least! how many can mccain do? cf challenge time!

Comment #49 - Posted by: dmic at August 25, 2008 10:33 PM

225,275,300,325,350X15

Comment #50 - Posted by: Kebudde at August 25, 2008 11:02 PM

M/30/6'3"/200

135/155/155/155/155

Comment #51 - Posted by: Ben at August 25, 2008 11:25 PM

Ok a few questions.

can your heels come up during a push press or does that make it a mini-jerk?

also, why don't we see Bench press maxing days? I"m not some chesty bench freak but isn't it a legitimate barbell lift?

Comment #52 - Posted by: Aaron at August 25, 2008 11:43 PM

Allison NYC, I'm heading out to New York for the Thursday Yankees/BoSox game. I get in Wednesday day, and was wondering if we could hook up for a workout. I'd love to meet you. I met Gilliam at the games, and I just posted a comment on their site about possibly coming over for a workout. I'll only be there for 36 hours before heading to Boston-Fenway the for Friday's game. Any suggestions on what gym I should hit?

Look forward to hearing from you!!!

Comment #53 - Posted by: Will B. OneWorld at August 25, 2008 11:51 PM

I have one question. This workout is to be done with how much weight? max 1RM? 80% max 1RM? The max load you will know that you will be able to finish the whole wod?

another question. Do i have to rest between series? how much?

Thanks

Comment #54 - Posted by: rafael garcia at August 26, 2008 1:08 AM

50/55/60/65/70 kg.

Biggest problem is wrist pain and keeping fingers under bar in reps 5-10.

Comment #55 - Posted by: LeifurGeir/M/38/6'1"/195 at August 26, 2008 2:32 AM

#54

The weight is the maximum you can manage for 5 sets of 10 reps.

Rest is up to you. Consesus is about 3-4 minutes. You want to have enough time to allow your muscles to recoup, but not enough to force you to have to warm up again.

Comment #56 - Posted by: Jack - 22/M/161/5'10 - South Korea at August 26, 2008 2:44 AM

M/40/210/74"

Legs fried after yesterdays WOD plus the CFE rowing WOD.

Today
135, 140, 145, 150, 155

All reps A2A.

Comment #57 - Posted by: anthony at August 26, 2008 2:52 AM

85 pounds, all sets


This is my first W.O.D., but I looked through the archive a bit. Correct me if I'm wrong, but this one is a bit atypical, is it not?

Comment #58 - Posted by: Goat m/32/225/6' at August 26, 2008 2:52 AM

wow. I need to step it up.

M/6'/222

95/100/105/110/110

Comment #59 - Posted by: montyhound at August 26, 2008 3:36 AM

Hi, first time post. Just curious, are there any other amputees doing WODs as prescribed? M/6'/180, today 105/115/135/135(8x)/135(8x). Also, check out logsitall.com

Comment #60 - Posted by: Derry at August 26, 2008 3:39 AM

185/m/23
135
145
155
165
170

Comment #61 - Posted by: Charbs at August 26, 2008 3:48 AM

M/25/5'10/164
95/145/145/145/145

First time doing front squats with max controllable weight. Felt really wierd and unbalance. Oh well just means I need more practice.

Comment #62 - Posted by: SEREously Crazy at August 26, 2008 3:51 AM

I LOVE CF!!!

Just thought I'd throw that out there. I've been doing CF since June 17th 2008 and absolutely love everything about it!! My husband got me addicted, he started doing CF January 28, 2008 until shoulder surgery put him out of commission on June 9th, I have been his pet project ever since. I of course started out as a butter cup and have now made it to the big dawgs!! I haven't been able to do the required weight just yet and still working on my first pull up but I am capable of doing the endurance. My first "Murph" was yesterday and I was able to do the whole thing, 1 mile run, 100 Jumping Pull ups, 200 Girly pushups, 300 squats, 1 mile run and my goal was to be done in under an hour, I did it in 59:20!! Each WOD is a challange and I push myself each and every time to do better than the last. Thanks to all you who post comments I read almost all of them! Just thought it was time for me to post. I will post my results from today's WOD later as I am at work. I would also love to thank my husband who will also read this post for getting me into this way of life I love you!! And, I can't wait till you are able to work out with me!!!
Angie
F/41/155

Comment #63 - Posted by: Angie at August 26, 2008 4:05 AM

95/135/145/145/145

Comment #64 - Posted by: rpo at August 26, 2008 4:14 AM

45-55-65-75-80
Fatigued from Murph yesterday.

Comment #65 - Posted by: Norma at August 26, 2008 4:30 AM

Gonna catch up "Murph" today. Because of work, I did front squats yesterday for a shorter workout. But "Murph" needs to be done. I'll get him today.

Comment #66 - Posted by: hillbillyWV at August 26, 2008 4:37 AM

as rx'd

50kg
60kg
70kg
80kg
90kg --> 200 pound PR!!

Leggs were all dead from murph!!

Comment #67 - Posted by: Michel van Grinsven 22 / m / 177.5 lbs / 6'0 at August 26, 2008 4:43 AM

34/M/184

as rx'd

135
155
175
190
205

Comment #68 - Posted by: JoeCam at August 26, 2008 4:47 AM

F/38/140/5'7"

CFWU x 2
45# fr sq X 10

65-75-85-95-95

Comment #69 - Posted by: Gloria at August 26, 2008 4:52 AM

Nice video - looks like fun.

I guess its "black shorts day" at Overload.

Comment #70 - Posted by: bylam at August 26, 2008 4:58 AM

27/6'8"/215

135-145-155-165-175

Comment #71 - Posted by: Stretch at August 26, 2008 5:01 AM

130-130-125-125-125

Comment #72 - Posted by: James Noyes at August 26, 2008 5:05 AM

#53 WillB One World: Yay! I can't wait to hit a workout together.

Shoot me an e-mail, I'll give you my phone number and we'll figure it out!

See you tomorrow!

Comment #73 - Posted by: AllisonNYC._23/5'2/126 at August 26, 2008 5:08 AM

M/40/183

As rx'd:

135/155/155/155/155

More better faster

Comment #74 - Posted by: Marty at August 26, 2008 5:09 AM

M/5'11"/164
Oh crap. This is what I get for going to the gym so early in the morning. I misread the WOD and did 10 sets of 10. Done on a 12 inch box.

111-123-135-145-150-150-150-145-145-145

Comment #75 - Posted by: Neil in Lakeland, Florida. at August 26, 2008 5:11 AM

#29 Nick -- workout for your co-workers
I'd be a little concerned about skill level on squats, deadlifts, shoulder press, etc... so don't do anything that requires a lot of skill.

Crossfit Warm-up

As many sets as possible of:
-- Double unders
-- Wall Ball
-- Turkish Getups (watch the video on crossfit exercise & demos)
-- Dumbell Swing
-- Lunges with or without dumbells -- stationary lunges (beginner), back lunges (intermediate) or walking lunges (advanced) depending on strength/fitness level
-- Ring hang & Swing (pull-ups if they can, but for those who can't, just swing)


Set up a circuit & switch every 4 minutes with 1 minute rest between stations. This will work every body part without too much skill involved. It will also get thier heart rate up.

Comment #76 - Posted by: Helen F/39/5'7"/128 at August 26, 2008 5:17 AM

#49
That empty suit is no challenge for McCain. Let's see the empty suit exhibit the kind of mental strength it takes to survive five years in a Hanoi Hilton.

Comment #77 - Posted by: jg1000 at August 26, 2008 5:23 AM

Quick question to anyone who wishes to answer it. I've noticed on occasion that when doing thrusters some people raise their heels off the ground at the top, or press phase of the movement. Is this acceptable as proper form for the squat phase is to keep your heels on the floor?

Comment #78 - Posted by: Bob T-G at August 26, 2008 5:26 AM

M/26/6'4"/255

135/185/205/225/245

Comment #79 - Posted by: Mike L at August 26, 2008 5:27 AM

#20 The thing about wearing gloves is that is does not mimic real life game day. When we are driving down the road and a car vears off an embankment 100 yards down, smashes head on into a tree and is full of a family returning home from the grocery store, we do not have time to stop and put on our best hiking boots, tie lines and transverse down the hill, get to the car, put on a weight belt to "protect" our back (bs) and just as we lean in to rescue we realize we forgot our gloves in our gym bag back in the car next to the moca latte we purchased at the juice bar in the local globo gym. "Sorry folks, can't help ya. My hands may get callased. And then I will have to soke in palmolive for days to get the precious softness back and I just can't have that."
No.
That is not real life...not if you are a crossfitter.
Take the gloves and huck em in the trash. That's where they belong.
Take the weight belt and donate it to...no never mind, hrow that away too, along with wrist straps.
Crossfit calls on you to be tough..YOU to be tough, and push through the pain...the physical, the mental, the emotional and the spiritual.

GROWTH COMES FROM PUSHING THROUGH PAIN IN LIFE. Period.

Plus, you never know when a spider(chick) could come sit down beside your tuffet, show you HER callases and say...

"Put this in your pipe & smoke it, you docile little, spandex wearing, hair-in-the-mirror checking, aromatherapeutically-chakra-aligning, breast implanting, liposuctioning, swiss ball bouncing, aerobically enslaved, spinning class Gold's Gym twit bunny!"

(ouch, that would leave a mark!)
~J~
Train Hard and Push Through "IT"!

Comment #80 - Posted by: JroCk at August 26, 2008 5:44 AM

m/26/198

135/185/185/165/165

Comment #81 - Posted by: maz at August 26, 2008 5:47 AM

105, 110, 115, 120, 125 - Barefoot, beltless ATA depth. Butt, hams and calves still on fire from Sunday's hill sprints at CrossFit Milwaukee; I'm surprised I was able to stay strong on all the squats today. Could have gone a bit heavier.

Front squats setted with 5 x 10 TSC pullups (dead hang, no kip, throat touching bar, legs held straight throughout pullup set) and 26# 10/10 woodchoppers. Pullups very easy, woodchoppers interesting.

Comment #82 - Posted by: Kelly Moore F/45/5'/114# at August 26, 2008 5:50 AM

...ahem...
didn't mean for that to be over the top, but those of you who know me, know I am passionate about this!

Was that the REAL TOny Blauer that posted?? I am less that 5 miles away from the new Crossfit Training Facility and Blauer Tactical and STILL have not made it over there!

Today is the day!

~J~
Train Hard and Push Through "IT"!

Comment #83 - Posted by: JroCk at August 26, 2008 5:52 AM

Tattoo Nicky in China!!

Comment #84 - Posted by: Spider Chick at August 26, 2008 5:55 AM

Guys- enjoyed yesterdays workout - quality. Find these ones a bit short sometimes so put two together. Best circuit done for a while is - 25 pull ups, 50 deadlifts with 60kg weight, 50 press ups, 50 box jumps (onto weight bench), 50 wipers holding 60Kg bar in bench press position, 25 one hand clean and press 20kg dumbell (25 each arm), 25 pull ups to finish. I am 25, 170cm and 70Kg, completed this workout in 9 mins 50seconds. Have a go its a killer!

Comment #85 - Posted by: Ben Andrews at August 26, 2008 5:58 AM

was hoping you'd pop up...
thought that quoting you may awake you from your upsidedown hanging, blood drenched from last nights kill,kiss my a$$ you "my little pony" biznatch, beautiful arachni-self!
Good to see you...

Comment #86 - Posted by: JroCk at August 26, 2008 6:00 AM

Hey Im just starting Crossfit, I hope I'm understanding everything good, these means 5 sets of 10 right?
max weight ??

Comment #87 - Posted by: Carlos Trajtman at August 26, 2008 6:05 AM

#20 if wearing gloves gets you in the gym wear the damn gloves. Odds are in "real life" if you need that gripping strength to pull cars off of a mountainside without the equipment every firetruck carries than the adrenaline rush will remove any care you have for your hands.

Pushing through fatigue, push through soreness, push to expand your perception of what you thought you can do. When you hit pain stop. Pain is your body's way of telling you something is broken.

Comment #88 - Posted by: Rbyrn at August 26, 2008 6:24 AM

cool pic....

Comment #89 - Posted by: Erwin at August 26, 2008 6:25 AM

29/m/63kg

40/45/50/55/60kg.

Comment #90 - Posted by: gerard mcauliffe at August 26, 2008 6:29 AM

m/19/167/5'11"

135, 155, 155, 175, 175

Comment #91 - Posted by: JustRow at August 26, 2008 6:31 AM

My first "Murph" yesterday, 34:08. That last mile had to be the slowest mile I've ever ran. Not really looking forward to todays, my legs are gonna be toast...hell yeah
M/23/5'11"/190

Comment #92 - Posted by: Muffin at August 26, 2008 6:35 AM

#88 Rbyrn

"Injury is what we try to avoid, not soreness or pain."~Coach Glassman

"Pain for Time"
~Crossfit Virginia Beach

I am not saying that when the car goes over the mountain, reach down and pick up the car and put it back level ground (did I infer that? my bad.), I am saying to toughen up. Look at all of the demo vid's, wod vid's etc. Any gloves? No. Why do you suppose that is?
Again, I didn't mean to train for game day as a super hero. However, if sitting on the side lines and calling the firetruck while sipping your latte and doing nothing about it is your style, then step aside so the rest of us can do our best to help UNTIL the firetruck arrives.

Comment #93 - Posted by: JroCk at August 26, 2008 6:38 AM

Front Squat 10-10-10-10-10 reps

Post loads to comments.

111-111-111-111-111

Comment #94 - Posted by: peejay2 at August 26, 2008 6:40 AM

Did my 3rd CrossFit workout EVER today and I am hooked for life. Added a mile run before doing the CrossFit warm up and added 50 crunches between each set.

M/25/5'8/178

135-155-175-185-195
Never did front squats before so I started low.

Comment #95 - Posted by: Billy at August 26, 2008 6:44 AM

m/38/6'3"/220

135, 155, 165, 175, 185

Comment #96 - Posted by: mike at August 26, 2008 6:47 AM

45-50-50-50-50

Comment #97 - Posted by: Sgt. Jon at August 26, 2008 6:49 AM

40/M/153

as rx'd

95/145/155/155/155

Comment #98 - Posted by: Nipur at August 26, 2008 6:51 AM

30/m/5'10"/220

135, 145, 155, 160, 165

Comment #99 - Posted by: D Craig at August 26, 2008 6:58 AM

Played with different types of grip.

These front squats are awesome! First time doing it, and I feel really great about them! Now I have somewhere to go from here! Did a 6th set I was so pleased with the feel of these front squats!
95/105/115/125/125/135

Before that I caught up on my dead lifts.
7 lifts

215/215/225/225/235/235/255

Comment #100 - Posted by: Ryan at August 26, 2008 7:01 AM

M/34/150lbs.

As RX'ed:

95-95-95-100-105

My wrists are really bad on this and any kind of jerk movement. Of all the goofy things to be holding me back... Other than daily stretching, is there anything I can do for my wrists to mitigate pain during those kinds of movements?

Comment #101 - Posted by: Threecurl at August 26, 2008 7:02 AM

1-95
2-115
3-135
4-145
5-155

Comment #102 - Posted by: Jonblaze at August 26, 2008 7:03 AM

Front Squat 10-10-10-10-10 reps

135-135-135-140-145

Comment #103 - Posted by: Louis Herrera Jr. 49 70" 181 at August 26, 2008 7:04 AM

this baseball is badass. this will be my first WOD w/ front squats, cant wait

Comment #104 - Posted by: David B. at August 26, 2008 7:05 AM

I'm not supposed to do weighted squats for 2 more weeks. I was thinking of doing weighted glut-ham back extension/leg curls. Any thoughts. Better substitutions?

Comment #105 - Posted by: Brian at August 26, 2008 7:08 AM

Comment #80 JRoCk

There are a lot of times in real life when wearing gloves and even a belt is completely realistic. What if you were going to shovel a pile of dirt in your backyard? Gloves. What if you were moving the refrigerator down some stairs? Belt and lifting straps (and maybe gloves if there was sharp edges) Soldiers wear gloves in combat. I am a military pilot, I wear gloves in the aircraft and if I get shotdown, I'll have them with me. There is a fine line between being tough and being stupid. My new thing is, if I am doing 100 or more consecutive pullups (or knees to elbows or a combo of the two) the gloves are going on. If I am doing Cindy or something where they are broken it isn't a big deal, my callouses can handle it. But with the consecutive ones it is almost certain at those kinds of numbers that you are going to get torn up and really all that does is increase your expenditure on tape and bandaids, not prove how tough you are. Take it or leave it.

Comment #106 - Posted by: JC Veggie M/31/175/5'10 at August 26, 2008 7:08 AM

AllisonNYC,

Don't be drawn in by the Obama Hype. He may be able to bang out some pullups, but before McCain was brutalized by those Vietnamese pigs for 5 years, I'm sure he could put a hurtin' on Obama.

Comment #107 - Posted by: RV-KY at August 26, 2008 7:12 AM

24/m/250

as rx'd

135
155
175
185
185

Comment #108 - Posted by: FSO P at August 26, 2008 7:12 AM

bw 165

135x10
155x10
185x10
195x10
135x10

Comment #109 - Posted by: paulw at August 26, 2008 7:12 AM

Wanted to bust out a quick one at the hall this am so I opted for 'Jeremy' from a few weeks back.

5:23 as rx'd, first time with OH Squats and Burpees in a while, did Burpees 'CF Games' style and the shoulder seemed to hold up to the abuse. I suppose I'll know better when the caffeine wears off. Tough WOD, no joke.

Comment #110 - Posted by: gaucoin at August 26, 2008 7:16 AM

m/31/5'9"/170

105
135
145
155
160

Comment #111 - Posted by: elliott at August 26, 2008 7:16 AM

should have started with higher weights, but couldn't gauge where to start.... oh well, a less learned

115-125-135-145-155

then rowed 1500 in 6:16

Comment #112 - Posted by: Mulcahy at August 26, 2008 7:19 AM

m/47/179

135-145-155-165-175x6

still picking and choosing my WODs due to elbow tenderness... glad to get this WOD in on the actual day it was posted, for a change.

front squats are good for my elbows - great stretching ROM required

thx

Comment #113 - Posted by: miikeyb at August 26, 2008 7:22 AM

CFWU x 3 sub body rows and 45# front squats

WOD as Rxed:

135#
135#
135#
135#
135#

3 minutes rest between efforts

Comment #114 - Posted by: Rubberbandman 6'7''/195/27 at August 26, 2008 7:22 AM

F/37

front squat 30-35-40-45-50kg x 10 reps

Comment #115 - Posted by: Edda at August 26, 2008 7:25 AM

m/47/175
Form was everything today.
10x95
10x105
10x115
10x125
10x135

Comment #116 - Posted by: stevea at August 26, 2008 7:38 AM

m/23/205
Not a bad day. Front squat
225x10
225x10
235x10
245x10
255x10

Then hit the GHD 3 sets of 25

Comment #117 - Posted by: Dan at Pitt at August 26, 2008 7:39 AM

m/24/200

Was pretty excited to see hypertrophy. I've been crossfitting for 2 months now making unreal gains in muscle endurance but unfortunately i think my weights are taking a major hit.

135/145/155/160/160

Comment #118 - Posted by: Shaner at August 26, 2008 7:40 AM

135-145-155-165-175x6

see #113 miikeyb

Comment #119 - Posted by: mikeyb at August 26, 2008 7:42 AM

24m/155/66"

135-145-155-165-185 (broken set)


http://www.crossfittacoma.com/

Comment #120 - Posted by: AFountain_CF Tacoma at August 26, 2008 7:46 AM

135-155-175-185-200
M/30/5'11"/185

Comment #121 - Posted by: Chad Smith at August 26, 2008 7:48 AM

m/45/5-8/150

CFWU X 3

Front Squat

185x10 175x10 165x10 155x10 145x10

RE #118 Shaner
I've been crossfitting for 4 months and have much more endurance but my weights have also decreased. The trade off is worth it.

Comment #122 - Posted by: tim p_az at August 26, 2008 7:48 AM

No access to gym (yet) so I used a 45kg bar I found in the house :P

M/17/6'/150lbs (second day of CrossFit)

45kg/45/45/45/45

I also added in 25 sit-ups for every 10 squats just for kicks :D

~Gregg

Comment #123 - Posted by: Gregg Mirth at August 26, 2008 7:50 AM

Woops, I meant 45lbs, haha. Got Metrics and American weight wrong. My bad :P

Comment #124 - Posted by: Gregg Mirth at August 26, 2008 7:53 AM

How far do you run between "bases"?

Comment #125 - Posted by: Team-G at August 26, 2008 7:55 AM

M/48/151

Crossfit Strength Experiment, Week 4

CFWU x 3 (-PU)

Buy-in: 190# DL 20 reps, no break

WOD
9 reps Front Squat 155#
9 PU
15 reps Front Squat 135#
15 PU
21 reps Front Squat 95#
21 PU

6:42

Cash-out: V-sit for 1:30

Comment #126 - Posted by: bingo at August 26, 2008 8:01 AM

what would John McCain do to sub for pullups? i'm thinking Oba(ll)ma slams

Comment #127 - Posted by: 33 at August 26, 2008 8:03 AM

#80 JroCK:

The last part of your post was damn funny man, I almost spit out my coffee! Well done.

Look, I can do 20-ish pullups in a row at this point and McCain would still probably kick my ass.

95-95-95-95-95 (that's all the barbell weight I got)

Comment #128 - Posted by: Playoff Beard at August 26, 2008 8:05 AM

f/31/140#/5'6"

former stupid "bodypart split" weightlifter 8 months ago . . . crossfit IS amazing!

95/115/120/135/115#

I could barely do a 75# front squat for a set of ten when I started.

HooRah! 3-2-1-GO

Comment #129 - Posted by: katelyn at August 26, 2008 8:05 AM

f/38/5'5"/147

95-95-95-75-75

During round three it felt like my left bicep might explode if my wrists didn't snap off first. So, I finished out a little lighter.

Comment #130 - Posted by: saracuse at August 26, 2008 8:06 AM

Question on baseball?

The randomly selected movement stays the same for that person every run? Or do you select it every time you get to home plate? Thanks

Comment #131 - Posted by: milla at August 26, 2008 8:08 AM

31/m/190

135
155
155
155
155

Comment #132 - Posted by: MWade at August 26, 2008 8:09 AM

CFLU

Ass to the grass. Weights in Kg.

60 - 65 - 60 - 60x5, 40x5 - 50

Comment #133 - Posted by: Ludvig at August 26, 2008 8:11 AM

Nice video for the girls.

Half naked, buff, sweaty goodlooking group of men. nice. Forget ChipnDale, go Crossfit! :) I think I'll download it! lol

Comment #134 - Posted by: Mili E7 f/155/5'6"/42 at August 26, 2008 8:13 AM

50 50 50 55 60
too light, i think i should have started with 60 and gone up to 75.

Comment #135 - Posted by: kim at August 26, 2008 8:16 AM

#20, I too have pondered the use of gloves. I've decided against using them. I tape up particularly bloody tears if I have to do a bunch of pull-ups but haven't healed sufficiently. What I found helps more than anything though is to kip hard on the way up, but then lower a bit more slowly. This reduces the violent swing at the bottom of the pull-up and keeps me from ripping the hell out of my hands. It's a little harder to do the pull-up because I'm working the negative a bit. But it's a trade-off. It's making my pull-ups stronger and it's saving my hands a bit. So it's working for me. Oh yeah, and chalk up. It'll keep your hands dry. Once the skin gets moist from sweat, it tears VERY easily. Honestly though, part of me loves shredding my hands. I get to go to work and show all my software engineer co-workers how tore up I am from yesterday's WOD and they all look at me like I'm nuts. It's very gratifying.

Comment #136 - Posted by: Reno_Ty at August 26, 2008 8:19 AM

F/38/5'6"/140

35-50-65-80-90

M/40/5'11"/180

75-85-95-105-115

Comment #137 - Posted by: nutfam at August 26, 2008 8:20 AM

29/m/5'3"/158

135
145
145
145
165 (broken sets)

Comment #138 - Posted by: xcrisx at August 26, 2008 8:22 AM

29/m/5'3"/158

135
145
145
145
165 (broken sets)

Comment #139 - Posted by: xcrisxcf_tacoma at August 26, 2008 8:24 AM

48/M/ 45/65/75/95/105

Comment #140 - Posted by: SethBD at August 26, 2008 8:25 AM

#106 JC Veggie

Why are there no demo vid.'s, no WOD vid's with people wearing gloves? Answer that, and then give the proposed theory behind it. I am sure that you are not saying that Greg Amundson doing 150 burpee pullups is being stupid for not wearing gloves, are you? That Nicole doing 300 jumping pullups for time is being stupid for not wearing gloves? On todays video that was posted, see anybody there wearing gloves? (PS-that was a fantastic video guys!)

I should have pre-empted what I said earlier by saying that if you do infact wear gloves, I do not mean to offend you by what I said. Obviously I struck a nerve with a few and a defense stance was taken. Not my intention. #20 asked if it was okay to wear gloves. Is it okay? There are no rules here other than what is rx'd, and the crossfit policia will not come interupt your WOD if you are wearing gloves and take you down town for booking. Are gloves acceptable? I gave my suggestion. If you want to retort, and tell me that when you dig a hole in the back yard you are going to wear gloves or when you do 100 pullups then you are going to wear gloves, then have at it! I stand by my statements though, and if you were infront of me about to train, I'd tell you to man up and take off the gloves. This discussion has happened many many times on here, and there are always a few of you that have a hissy about someone like me saying to toughen up your hands, your mind, and your spirit.
If you are moving a fridge and need a belt, then put on your belt Dorothy. But when you do Fran, Linda, Murph and the like, take off the gloves (and the skirt) and hit it with all you have!

Notice that people post pictures of their hands torn to peices on the affiliate blog. I have seen such CF Divas like AllisonNYC, SpiderChick, Jolie and many others with their hands ripped to bits. These women still don't wear gloves!

Where are the pictures of the soft, moist uncracked and uncallased hands that may be a result of wearing gloves? No? There are none? WHY?

Before anyone else gets all bent please just answer the first and the last question.

1)why are there no vid's of demo's of people wearing gloves?
2)Why don't CFers send in pictures of their hands post-WOD from wearing gloves?

ps-I am not attacking your person, I am just saying to chuck the gloves!
~J~

Train Hard and Push Through "IT"!

Comment #141 - Posted by: JroCk at August 26, 2008 8:29 AM

Re: gloves.

This issue comes up with some regularity. Bottom line, for me anyway, if you can do the PU without gloves, manage your calluses, and the occasional tear does not interfere with some other aspect of your life, glove-free is probably preferable.

However, I contend now and going forward that CF belongs to the individual. I work with my hands. A torn callus or significant bruise and pain in my hands might prevent me from doing my job. The quality of the family diet depends on the health of my hands. Therefore, for certain exercises I wear gloves. In my case that means all O-lifts, DL, and overhead presses. For me PU have yet to be an issue, but rest assured that if they were I would wear gloves in a heartbeat, no matter what color they might be or how long I had to listen to Rip or J rag on me.

Now, where DID I put those really cute ones with the sparkly thingies...

Comment #142 - Posted by: bingo at August 26, 2008 8:30 AM

#136 Reno Ty
Well said!

Comment #143 - Posted by: JroCk at August 26, 2008 8:34 AM

Did "Murph" from yesterday. Brutal...just brutal. 100 Pull-ups are insane. 200 push-ups are crazy and you could have timed my last mile with a sundial. 53:42 for time. Loved every painful moment.

Comment #144 - Posted by: hillbillyWV at August 26, 2008 8:40 AM

36/m/6'3"/190

CFWU - the "greasing the groove" we've been doing lately with pullups has paid off for me. Today I was able to do 10 consecutive pullups with ease, compared with my previous PR of 6 two weeks ago. This makes my warmup go by in a blink.

Then :

45x10=450
55x10=550
65x10=650
75x10=750
85x10=850
95x10=950

4200 lbs total.

Next time I start with 75 and go up from there.

Comment #145 - Posted by: Mau Mau in Burlington, VT at August 26, 2008 8:43 AM

Front Squat 10-10-10-10-10 reps

135
185
205
225
255

Next time i will start out heavier.

Comment #146 - Posted by: Kdubs at August 26, 2008 8:44 AM

5k run for cardio...will do WOD later tonight after football.

Go Blue Go MC

Comment #147 - Posted by: do-b330 at August 26, 2008 8:54 AM

M/26/225lbs/6'4''

135, 155, 185, 205, 215(8 and then 2)

Not gonna lie, woke up pretty sore after Murph. Probably why I started a light.

I played football in college and like to think I've put myself through some pretty gnarly workout regimens since, but I'm 4 days into CF and absolutely sold. Thanks to everyone for their work and the community for keeping it going.

Comment #148 - Posted by: Kevin at August 26, 2008 8:57 AM

Is this 10 reps one after the other? with weight.Just learning thanks

Comment #149 - Posted by: Deb at August 26, 2008 9:08 AM

Found this tougher than it first appeared.
95
105
110x9
100
100

Comment #150 - Posted by: susanne/f/48/130/5'6" at August 26, 2008 9:09 AM

Back from the Chicago triathlon, time to get back on crossfit. Please read this triathlon nightmare for a good laugh. I had just visited the port-a-john and was putting on my wetsuit, when it hit me again that I had to go #1. So back to the port-a-john, with less than 20 minutes before my start time. As I rolled the suit down to my waist, it flapped back up knocking my goggles from my hand and into the blue water abyss! (Expletives deleted!!!!) Not having time to get my spare pair at the transition area from my bag, I sucked it up, reached in and pulled out my goggles. I walked over to the starting area, blue handed, disgusted and emotionally defeated. Jumping in the water, I frantically tried to clean them off. Lake Michigan is not publicly known for its disinfecting capabilities. As time ticked down 3,2,1...I put the goggles on, gagged, and got going on my first Triathlon!
Can't wait till next year!

Comment #151 - Posted by: jpf at August 26, 2008 9:11 AM

#20, as rip says, if you insist on using gloves, make sure they match your purse.

Comment #152 - Posted by: Jaguar at August 26, 2008 9:12 AM

WU .5 mi walk on treadmill
WOD
95/115/135/145/155
good form and deep deep deep

Comment #153 - Posted by: TJF at August 26, 2008 9:17 AM

weights in kg:

60/60/60/60/65

Comment #154 - Posted by: Gudmundur at August 26, 2008 9:17 AM

Coach Glassman:

"LEt me ask you this, how many rocks have fallen on your buddy and do you want to get him out or not? There's 30 rockS on top of ya and you say "ahh help me"...no, one rock at a time and that's it. Now I'm going to take a big break and then come back. I am periodizing this! You've got some sort of placement that requires so many sandbags. What are you going to do? "No not me. One at a time". Ammo cans on a truck..."One at a time and I rest. LET ME GET MY STRAPS AND MY WOODEN SHOES!"

This is where my statments orginated from.
Is this thing on..?

Comment #155 - Posted by: JroCk at August 26, 2008 9:18 AM

Question to #131,
There were 10 picked exercises that were chosen at random and set in order on the white board. Next, each individual randomly picked which exercise to see where they started at. After the 10 full ROM reps of that chosen movement we continued on to all the bases. Once we crossed home plate, we then went to the next given exercise that was alread placed on the white board.

Love,
Adam :D

Comment #156 - Posted by: Adam at August 26, 2008 9:23 AM

F/41/155

45-50-55-55-60

First time doing front squats!! Trying to keep my form!! Could probably go heavier but my form would be way off! ;-)

Comment #157 - Posted by: Angie at August 26, 2008 9:29 AM

as rx'd: 80kgs, 4x95kgs

Comment #158 - Posted by: jth at August 26, 2008 9:34 AM

33/M/179/6'00"

Front Squats - 5 sets of 10

10 x 95
10 x 115
10 x 135
10 x 155
10 x 165

Stiff from Murph and Fran the two days prior. Start heavier next time.

Dan D.
www.CrossFitStickers.com

Comment #159 - Posted by: Dan D. at August 26, 2008 9:36 AM

Kat, Scott, Helen:

Thanks for the tips. I think I'm going to do a 21-15-9 thing with burpees and some kind of dumbbell exercise, dependent upon their skill level with a little coaching. Could be swings, thrusters, lunges or 1-arm snatches. I'll scale weight & exercises to their ability. Thinking about splicing a short run in between each round.

I think I'm going to use the rope, rings and med ball in the warm-up, which will probably be some type of half tabata or other timed movement, so we're not all waiting for the same piece of equipment.

Thanks again for steering me in the right direction. I'll let you know how it works out.

Comment #160 - Posted by: Nick at August 26, 2008 9:37 AM

m/22/150/5"7

95-115-125-135-150

It was my first time doing front squats over 80lbs. I wanted to make sure my form was right. I'm glad that I reached my goal for today--10 reps of BW.

Comment #161 - Posted by: jsoar at August 26, 2008 9:39 AM

m/25/205

145/145/145/165/165

first time doing front squats concentrated on form.

Comment #162 - Posted by: M-Squad at August 26, 2008 9:39 AM

#49 dmic,
I'm sure McCain could do plenty of pullups back in day before the North Vienamese broke both of his arms in Hanoi.

Comment #163 - Posted by: RussG at August 26, 2008 9:42 AM

#163
You're probably right. For toughness, McCain's tough to beat. But what about Obama v Cheney?

Comment #164 - Posted by: dmic at August 26, 2008 9:45 AM

m/19/5'9"/156

135-145-155-155-155(7)

First time doing fairly heavy front squats. I'll feel these in the morning!

Comment #165 - Posted by: JohnFahn at August 26, 2008 9:50 AM

Steve
M/46/171

Back Squats

Warm up 135 X 10
150 x 10
160 x 10
170 x10
185 x 10
200 x 10

Comment #166 - Posted by: steve at August 26, 2008 9:53 AM

#20 - Gloves

Keep your caluses trimmed. I didn't for a long time, and it made things worse. Emery boards, teeth, dremel ;-)

With time (a few months) my grip got stronger, so less movement between bar and hand. Also back got stronger so I didn't have to break up into as many sets. I was fine last week on 150 pullup day till 125, then pulled open a blister.

You'll get there

j

Comment #167 - Posted by: jmcneal at August 26, 2008 9:59 AM

wow pitiful
135
145
155
165
165

Comment #168 - Posted by: roden M\40\6'\268 at August 26, 2008 10:07 AM

#29 Nick,

I think Helen had a good idea but I would be very careful with Turkish get ups. I just took the Level 1 cert with Jeff Martone and TGU's are very technical and not something that you can rush through. If your friends are beginners or even pretty fit people but have never done Turkish Get ups before I would NOT start tomorrow.

I like the format Helen came up with though so everyone is working out at once. Some other exercises you can do are thrusters with 95lbs on the bar, burpees or bodybuilders, Handstand push ups (easy to do scaled with feet on a box or bar)

Double Unders
Thrusters
Bodybuilders
Ring Dips

Be creative and have fun with it! Good luck.

Comment #169 - Posted by: Pete at August 26, 2008 10:08 AM

m/40/180

CFWU x 2

first time doing this many reps of front squats

95,135,155,175,195

had to split the last set up into 2 sets of 5

Comment #170 - Posted by: fla_hockeygod at August 26, 2008 10:09 AM

135 x 10
185 x 10
225 x 10
245 x 10
275 x 5
325 x 5

Comment #171 - Posted by: pbeck at August 26, 2008 10:11 AM

Rx

95lb
105lb
135lb
135lb
105lb

m/43/5'9"/181

legs felt strong, wrists weak, garage, no rack

Comment #172 - Posted by: bobby c at August 26, 2008 10:17 AM

27 yom 175lbs

95/135/165/185/185

The last set was for 8 reps only...

Comment #173 - Posted by: TMar at August 26, 2008 10:20 AM

19.m.167

Murph as rx'd: 48:30

the heat was really getting to me yesterday during the WOD, and made the front squats difficult for today

130, 140, 160, 165, 175

Comment #174 - Posted by: sam- C Station at August 26, 2008 10:22 AM

Crossfit baseball looks awesome! I can't wait to try it out!

Murph was insane yesterday and front squats today...ouch. My body hurts, but in a good way! I love crossfit and I don't think I'll ever train any other way. Thanks CF!

Comment #175 - Posted by: Pete at August 26, 2008 10:24 AM

37/m/5'11/160

1/2 Murph
840m Run, split pull-ups and push-ups into sets of 5
29:03

rest 15 minutes

Front Squat: 5x10 reps
75#-85-95-105-115

Comment #176 - Posted by: epicurius at August 26, 2008 10:25 AM

38m/6/183

wod as rx'd

155, 165, 175, 185, 200

Comment #177 - Posted by: Dan - New Hope at August 26, 2008 10:25 AM

135, 155, 175, 185, 205 x 6 and then failed, finished last 4 with 185 again.

I'm kinda torn on the gloves myself. Being a Marine, you want to be as self-reliant as possible, so you try to minimize your dependency on gear. Doesn't mean you don't use it on gameday (I used gloves in Iraq), but you train to deal without.

First time I did 100 pullups in a WOD, my hands were ripped up through 3 layers of skin. I bought my first pair of gloves, and used them for a week, until I could do without. Next 100 pullup WOD, I only ripped up 1 layer. Gloves for the next week. Now we got new pullup bars at CF Quantico. No tape, just chalk. Don't need the gloves anymore.

Bottom line is, you're not just working your body, but your mind as well. You're training your mind not to quit...to push through discomfort and pain. The key is to take it as far as you can without incurring an injury. If your hands can't take the pressure yet, go gloves off until you hit your breaking point, then throw them on. Maybe next time you can keep them off for longer...

...or maybe you like having nice, soft hands...it's all personal preference.

Comment #178 - Posted by: Julio V m/5'5/195lbs/30yrs at August 26, 2008 10:27 AM

60kgs
65kgs fail
65kgs
67.5kgs fail
67.5kgs fail

Comment #179 - Posted by: rick at August 26, 2008 10:29 AM

#151 jpf, Next time you have to pee right before your triathlon, just pee in your wetsuit. Go ankle deep and pee away. Oh, and bring your own toilet paper and find some woods if the lines are too long. Just a few tips. Vin
www.sjp-crossfit.blogspot.com

Comment #180 - Posted by: Vin at August 26, 2008 10:30 AM

m/38/192/70"

135-135-145-135-135

Leg strenght fine, getting better at the wrist flexibility.

Like Pat S said in the video the other day "Crossfit has a vendetta against my legs"

Comment #181 - Posted by: ScottE at August 26, 2008 10:31 AM

m/37yo/73"/106# (lost a couple since yesterday! --Thanks Murphy!)

10x135
10x145
10x155
10x165
10x185 (had to rest a few seconds after the first five reps)

I think I could have put up more, but a lack of coaching prevents me from daring. I am concerned because my lower back does not stay rounded when I get low in the squat. A lack of flexibility, methinks.

Comment #182 - Posted by: dem5f at August 26, 2008 10:38 AM

M/26/69"/154

115, 125, 135, 145, 155

Comment #183 - Posted by: Steve McGregor at August 26, 2008 10:38 AM

m/26/265/6'3
2x cfwu 15 - pullups

1:22:22

1mile
75pullup
150pushups
200squats
1mile


Comment #184 - Posted by: Ambro at August 26, 2008 10:40 AM

Jesus, pBeck... 5 @ 325!? You're a beast!

Comment #185 - Posted by: RV-KY at August 26, 2008 10:46 AM

30/M/180

95,115,135,155,160 (all a2a)

My legs are shot after yesterday, but so are my arms, chest and shoulders. Tomorrow should be fun.

Comment #186 - Posted by: edevine at August 26, 2008 10:50 AM

135/145/155/165/175

Leg strength is definitely not the limiting factor here. Holding the bar securely in front is.

Comment #187 - Posted by: Michael at August 26, 2008 10:50 AM

m/35/218ish/5'11

135-95-115-145-160

My first set was painful. I had my wrists bent back trying to get the bar to rest on my delts...so I dropped weight then I just started holding the bar near the end of my palms instead of in my fingers.
Not sure if that's the proper way to hold it but it allowed me to do a higher final set.

Comment #188 - Posted by: Keith M at August 26, 2008 10:50 AM

FS 10-10-10-10-10

135-145-155-165-175lb

Comment #189 - Posted by: Paul S_30/185/6'0 at August 26, 2008 10:52 AM

taking a unscheduled rest day :( no energy after yesterday's workout

Comment #190 - Posted by: Seeker M/40/5'6"/170 at August 26, 2008 10:55 AM

FS 10-10-10-10-10-10

Mac 95-115-135-155-165-175
RR 65-75- 95- 115-125-135

Comment #191 - Posted by: Chris Mac at August 26, 2008 10:55 AM

135-155-165-155-165

Comment #192 - Posted by: Dave m/22/6'3"/270 at August 26, 2008 10:55 AM

#151 LMAO! That's beautiful! Did you feel like Andy Dufresne escaping from Shawshank penitentiary?

See! Without learning to be mentally tough through crossfit training, you might not have been able to cowboy up and do the swim with crap and piss on your face! Heh heh heh!

Comment #193 - Posted by: Reno_Ty at August 26, 2008 10:56 AM

m/43/74kg
CFWUx12x2
Front Squat:
50kgx10
60x10
60x10
70x5+60x10
60x10
Doing CrossFit for almost a year. Keeping track of everything. Strengthgains 30-50%, MetCon 50-60% better
Thanks Coach. 3-2-1-go!

Comment #194 - Posted by: FredG at August 26, 2008 11:06 AM

39/F/125
65,75,85,90,95#

Comment #195 - Posted by: Sara at August 26, 2008 11:08 AM

50/60/70/80/90/100(failed at 6)

Comment #196 - Posted by: jc at August 26, 2008 11:10 AM

30m/175

176,198,208,208,208

legs are shot

Comment #197 - Posted by: dmarsh at August 26, 2008 11:11 AM

135,145,155,165,165

4th set was killer! but the 5th wasnt too bad, probably shouldve gone to 175...

Comment #198 - Posted by: sonny 19/m/5'9"/170 at August 26, 2008 11:12 AM

M/265/28/6'3

As Rx'd

135
155
185
205
225

Comment #199 - Posted by: Ntothed at August 26, 2008 11:15 AM

JRock

I wasn't calling people who don't use gloves stupid. What I was saying was that there is a fine line between being tough and stupid. For me I know that I will rip my hands open if I do over 100 pullups in a row. My hands are calloused and rough but 100 pullups is just too much friction for me. So for me it would be stupid to not wear them with that knowledge when the only benefit from not wearing them is that I can say that I am "tough". I am just weighing pros and cons here and not trying to let my ego dictate my actions. If you have super tough skin on your hands and don't need them ever then hey, why use them. But don't try to tell people you don't know that they aren't mentally tough if they use gloves. That has nothing to do with it.

To give an analogy that is perhaps a bit more extreme but exemplifies the same mentality lets look at Joe Musclehead. After a warmup he walks up to the Bench Press and is thinking about how much he will put on the bar. His 5-rep PR is 275. His elbow is sore and he has had problems with it in the past but he wants to be tough and gut it out. He loads on 275 and goes for a new PR of 6 reps. At rep 3 the pain is almost unbearable but he doesn't want to be a pussy and so through a lot of pain he bangs out 6 reps. His elbow is then shot for six weeks. Was he tough or stupid?

You are partially correct that the WOD vids don't have people wearing gloves. There is at least one that springs to mind however with a US Marine wearing them for a workout. For a good percentage of workouts the gloves are not necessary for most people. Hey, I only use mine probably once a month to two months on average. But when it is necessary, why not use your head and slap em on.

As a soldier you want to be as tough as nails but also smart enough to win the battle before that toughness ever becomes necessary.

Comment #200 - Posted by: JC Veggie M/31/175/5'10 at August 26, 2008 11:18 AM

no gym/weights, so 10x 30lb. for form
+ sprints
25/f/5-5/155

Comment #201 - Posted by: jenny at August 26, 2008 11:19 AM

Workout#1- 1500 Swim Sprints (100x10,50x5,250 cool down)

Workout#2- 45x10 FS

WOD
115-135-165-185-225

My legs are done! Rolling around the mat is going to be tough tonight. The tons of rain we've received lately made the pool surprisingly cool.. Nice!

Get some, Go again!

Comment #202 - Posted by: DJ at August 26, 2008 11:21 AM

please read post #155.

Again, my two cent remain. Chuck the gloves. (but if you don't...who---gives---a----rats-----a$$! Use em'.)

Comment #203 - Posted by: JroCk at August 26, 2008 11:25 AM

WOD as rxd: 135, 155, 165, 175, 185x8

After Murph yesterday, I'm toast.

Comment #204 - Posted by: tom_boston at August 26, 2008 11:27 AM

60kg
80kg
100kg easy
115kg only 7 reps, stopped there.

Comment #205 - Posted by: dan colson at August 26, 2008 11:32 AM

95, 105, 110x9, 100, 100

Form really deteriorated after the 6th rep of the last three sets.

Comment #206 - Posted by: SueAnne/F/48/5'6"/130 at August 26, 2008 11:33 AM

31/m/170

cfwu x2

95x10
115x10
135x10
155x10
185x10

Comment #207 - Posted by: KARIM at August 26, 2008 11:37 AM

i learned a very important lesson this cycle, do not miss a workout and make it up on the rest day.
Did "angie" sunday 25:37 PR by 3 min
followed by "Murph" yesterday 47:57 PR because i finished. second mile i looked more like a power walker than a runner
was hoping for no squats today but i guess not.
if cindy comes up tomorrow im not doing it (just kidding, seriously)

Comment #208 - Posted by: esdemigodz7l at August 26, 2008 11:38 AM

Sorry for the double post, (#150 and #206) I thought it didn't take, and found out I misspelled my name.

Comment #209 - Posted by: SueAnne/F/48/5'6"/130 at August 26, 2008 11:40 AM

21/m/5'11''/185

135/155/175/175/175

Comment #210 - Posted by: Jeff Mullins at August 26, 2008 11:40 AM

155-175-190-205(7+3, broken)-205

m/165#/26

Comment #211 - Posted by: Johnny Donut Stix at August 26, 2008 11:51 AM

No weights.

5 rounds for time:

10 pistols right leg
10 pistols left leg
10 squats

7:30

Comment #212 - Posted by: Nolan 25yom / 6' / 185 at August 26, 2008 11:52 AM

JRock,

Don't be so sure you know a person is a wuss when you see gloves.

There are any number of reason for a person to wear gloves that aren't "being a pu$$y". Maybe that guy is a firefighter who had his hands burned from saving someone and is wearing gloves (due to pain and possible topical medication) so he can continue to train. Maybe she has some genetic disorder or some contagious condition.

Be responsible and find out before you go throwing names around instead of throwing it out and looking like an a$$ (over and over until you learn or don't).

Comment #213 - Posted by: penty at August 26, 2008 11:53 AM

Enough about gloves. That's up there with boxers or briefs.
ALL must read #151, hysterical. just be glad that wasn't you!
Hey jpf did you wear gloves going in there?haha Reno_Ty great call on shawshank!

Comment #214 - Posted by: Wiley at August 26, 2008 11:54 AM

m/48/237/6'3"

45-85-95-95-105

Last one: 7 outta 10 reps

Comment #215 - Posted by: Scott Swingle at August 26, 2008 11:58 AM

95
115
135
155
165

Comment #216 - Posted by: TJ/220/42 at August 26, 2008 12:00 PM

135
145
155
165
185

Comment #217 - Posted by: BONE at August 26, 2008 12:02 PM

M/25/177cm/78kg

As Rx'd
60kg/60kg/60kg/60kg/60kg

Still recovering from an AC injury. Didn't expect it to affect my scores on all the workouts this much..oh well, enough with the excuses, it's time to get back on track.

Comment #218 - Posted by: Jami at August 26, 2008 12:03 PM

24/m/5'11"/193

135
155
185
205
225f (got 7 and mentally quit...I just dropped it at the bottom of the 8th rep and really have no idea why...I think my legs had more my mind was just finished)

Comment #219 - Posted by: Nickosaurus at August 26, 2008 12:12 PM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Not my best effort:

95
105
115
135
155 got 8 then failure

Finished up my workout with 50 double unders and some agility ladder work.

Comment #220 - Posted by: Mat/33/m/190 at August 26, 2008 12:13 PM

M/32/5'8"/174#

As Rx'd

135 (legs were fine, but wrists felt like they were gonna break so I had to lower the weight. need to work on that)
115
115
115
115

Comment #221 - Posted by: Pistol Pete at August 26, 2008 12:13 PM

M/33/230

145
155
160
165
170

Comment #222 - Posted by: "T" Nunnari at August 26, 2008 12:16 PM

M/6'1"/198/29
As R'xD:
115/125/135/135/135

Comment #223 - Posted by: PIM at August 26, 2008 12:17 PM

as rx'd

60k-10
80k-10
90k-10
105k-10
110k-10

solid form a2a depth

Comment #224 - Posted by: brent colson at August 26, 2008 12:20 PM

47 / 174

115-135-150-155-165(7)

Comment #225 - Posted by: tom perry at August 26, 2008 12:22 PM

115-135-155-175-185

Comment #226 - Posted by: Dennis Sukholutsky 22/M/6'1"/205 at August 26, 2008 12:23 PM

Took it easy, still rehabing knee and trying to strengthen my right leg.
45/45/65/80/95

Comment #227 - Posted by: Jim D. 47 yom 160#, 5'11" at August 26, 2008 12:24 PM

rx'd sort of
did 3 sets of back squats before I was told it was front- oh well

warm up- 500 jump rope
bs-10x95
bs-10x115
bs-10x135
fs-10x100
fs-10x115

Comment #228 - Posted by: gina johnson f/46/130 at August 26, 2008 12:25 PM

M/32/230#/6'

135/145/145/145/155

Could have pushed it another 10-15#...Will push harder tomorrow...

Comment #229 - Posted by: Leftridge at August 26, 2008 12:26 PM

135
155
165
170
175

Haven't done front squats in awhile. Glad to have this logged as a starting point. Good work following Murph!

#80, JroCK, you crack me up! I'd love to see a listing of all your retort strings...they're great! However, just as a note, if I follow your line of reasoning, I should be running in my bare feet on asphalt to make my feet tougher...who knows, maybe you do! Never know when a fire might break out in my house and I've got to rescue family. My personal feeling is that you should skip the gloves up to the point of bleeding but when you get to the point where it significantly impacts your ability to perform the primary Crossfit activity you're working on, then you're likely shortchanging your ultimate effectiveness. If there's no pain, just keep going, if pain, change it, let them heal then work on making them tougher. Up until that particular point, toughen the hands, build up the calouses, etc.

Comment #230 - Posted by: bill m/49/72"/212 at August 26, 2008 12:27 PM

Question about Body Fat Analysis:

At the start of each month, my affiliate offers an analysis of body composition. This is an interesting way to chart your progress but I would appreciate some opinions from the community.

Ques 1) My affiliate uses a near infrared light detection system. Per that company, an "excellent" percent body fat for my age is "under 18%". That amount seems high. Thoughts?

Ques 2) Should I spend time worrying about % body fat or should I spend my time focusing on healthy nutrition and "increased work output"?

Thanks

Comment #231 - Posted by: JeffT from DE at August 26, 2008 12:30 PM

51/M/150

65, 85, 95, 105, 85

At Life Fitness, Ensenada, Baja.

Comment #232 - Posted by: mas at August 26, 2008 12:32 PM

Are you gloving? Are you gloving? There's no gloving! There's no gloving in CrossFit! (ie "A League of Their Own).
Hey, why not just tape the hands and then we could argue about something else altogether?

Comment #233 - Posted by: Mark at August 26, 2008 12:34 PM

RE: GLOVES

Not that I use gloves in the gym, but as a firefighter, I know that it is a very functional exercise to practice lifting with thick structural gloves on. You'd be amazed at the additional grip strength it takes to do a regular pullup with them on.

Likewise, if you are likely to be wearing gloves when you may have to lift or pull something (such as a SWAT or military operation), it is a good idea to wear them once in a while.

Comment #234 - Posted by: jw at August 26, 2008 12:38 PM

45/M/6'/180 STA 74

DID OVERHEAD SQUATS TODAY:

10-65
10-75
10-85
10-95
10-105

THESE WERE SLOW AND DEEP...REALLY TRYING TO WORK THE ROM ON THESE. ALL DOWN TO A 14" FOAM CONTAINER BUT ON THE 105 POUND OHS I COULD ONLY MANAGE PARALEL. BALANCE! I'VE GOT TO THINK BALANCE.

NIGHT MOVES

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #235 - Posted by: ROBERT SUTHERLAND at August 26, 2008 12:39 PM

95 / 105 / 115 / 120 / 125

Comment #236 - Posted by: Seiji/M/30/195 at August 26, 2008 12:40 PM

85#, 95, 105, 125, 140

Comment #237 - Posted by: nick 6'4''/195/18 at August 26, 2008 12:42 PM

#231 -->Jeff

Opinions abound, a "healthy" range for men is 13%to 17%, but I think it's important you read up on the "essential" and "storage" bodyfat types before you target this for reduction. No doubt, different sports (ie swimming)can allow for more bodyfat, but this isn't the case with CF. Check with a doc you respect, and one who understands what you're trying to accomplish -- it's your best bet.
I think you answered your second question simply by the way you worded it, no?

Comment #238 - Posted by: Mark at August 26, 2008 12:43 PM

M/38/190/5'6"

Elliptical for 1 mile

135 x10
155 x10
175 x10
175 x10
175 x10

Elliptical for 2 miles

Never got to finish Murph yesterday - company fitness center closed early. :(

I concur with some others - my wrists were UNABLE to do this. Instead, from a squat rack, I laid the bar across by shoulders, over the clavicles, crossed my arms and held the bar with my front delts and neck - elbows were up alright, but my hands were simply keeping the bar onto the delts. I *think* I got the same benefit from the exercise, but if someone has alternate thoughts - love to hear 'em. Especially love to hear how anyone gets their wrists to flex that far back.

Comment #239 - Posted by: Mike C at August 26, 2008 12:45 PM

f/31/142

95-95-95-100-100

Decided to do this first as a "warmup" then jumped into "Murph" to make up for yesterday. Oh Joy!

Comment #240 - Posted by: T. Frazier at August 26, 2008 12:46 PM

this was much harder than I anticipated especially after yestarday!

As rx'd loads: 135, 135, 145, 145, 155

Not sure why, but I felt horrible all day, kinda like I wanted to passout, but just knowing I was going to crossfit kept me going!

Comment #241 - Posted by: Gabe T. M/21/5'7"/160 at August 26, 2008 12:47 PM

34 today! Much stronger and fitter than 1 yr ago.

Today, "34":

For time
34 walking lunges
34 30" box jumps
34 20#@10' wallballs
34 55# KB swings
34 calories on the rower

9'45"

Hoping to beat that time at 35s next year!

Thanks CF.

Comment #242 - Posted by: buretto at August 26, 2008 12:48 PM

f/31/142
Couldn't pull up the comments page for yesterday so I'm posting it here.

"Murph"
50:55
Subbed elliptical for the run. Otherwise as rx'd

1 mile elliptical (forward)
10x10 pull ups (100)
10x20 Push up (200) superset with 10x30 Squats (300)
1 mile elliptical (backwards)

Work should be interesting tonight!

Comment #243 - Posted by: T.Frazier at August 26, 2008 12:51 PM

95-105-110-110-115

Comment #244 - Posted by: ether 32/m /5'9"/190 at August 26, 2008 12:51 PM

3 rounds CFWU

front squats:
90-111-121-121-111

5th day on strict Zone diet. Definitely can notice a difference in less highs and lows throughout the day. Backing up a day of Murph with a day of 50 front squats and feeling pretty good overall is making me think I'm sooo glad I found Crossfit. Thanks Nicole Carroll for your nutrition lecture at the Rainier Level 1 cert. I can tell I'm on my way to much better results.

Comment #245 - Posted by: paulyG 38/M/6'/175lbs at August 26, 2008 12:56 PM

Took today off to practice for the Tactical Strength Challenge.

3rds

10 - TSC pull ups
20 - deadlifts 155#
30 - KB snatches 20kg

Time - 10.42

Comment #246 - Posted by: russell - m/25/190 at August 26, 2008 12:57 PM

135 - 145 - 145 - 140 - 140

Comment #247 - Posted by: sgregory; 20/m/157 at August 26, 2008 12:58 PM

FS 5x10
65/75/85/100/110

Comment #248 - Posted by: hiflyer51 at August 26, 2008 12:59 PM

131-141-151-161-171

Comment #249 - Posted by: TJO at August 26, 2008 1:01 PM

Comment #78 - Posted by: Bob T-G
Yes you are correct. The squat phase of the lift should drive "through the heals" keeping them on the floor until the end, then they can come up with the thrust.
I'm sure you might get dif. answers from dif. trainers but that is my take. I believe that is also mentioned on the vid. in the exercise section.

Comment #250 - Posted by: CW Limbaugh at August 26, 2008 1:03 PM

I keep picturing leaving the porta-potty with one blue hand. TOO FUNNY! LMAO!

Comment #251 - Posted by: CW Limbaugh at August 26, 2008 1:04 PM

as rx'd

98,135,155,176,196

Comment #252 - Posted by: Leon R at August 26, 2008 1:05 PM

forgot to post 8/25/08

MURPH: as rx'd (minus the weight vest!) 37:25

8/26/08 Front Squat 10, 10, 10, 10, 10 **never done this WOD**

95x10, 100x10, 105x10, 110x10, 115x10 Probably could have pushed a bit more!

Comment #253 - Posted by: Fit Mom in CT (F37/125/5'3") at August 26, 2008 1:07 PM

As rx'd:

135
145
155
155
165

Not too bad for not having done front squats in ages. And after setting a new PR for Murph yesterday.

Comment #254 - Posted by: KieranGT_21/M/165/5'11" at August 26, 2008 1:11 PM

I usually wear a single...white, bejeweled and very sparkly glove on my right ("mic") hand when doing most of the WODs that require significant grip strength.

Anyone who wears two gloves is clearly a sissy.

Annie are you ok, say Annie are you ok? Are you ok Annie? Whooo!

Comment #255 - Posted by: Playoff Beard at August 26, 2008 1:13 PM

As Rx'd (?)
CFWU

95-95-95-95-95

Paid Murph what I "owed" from yesterday as clean-up

Comment #256 - Posted by: F15E_WSO_M/46/6'/180 at August 26, 2008 1:13 PM

J roCk you crack me up. I'm happy to see you back!

Comment #257 - Posted by: AllisonNYC._23/5'2/126 at August 26, 2008 1:14 PM

24m/6'3"/235
155/175/185/205/225
Got first 4 sets as Rx'd. Broke on Final set

Comment #258 - Posted by: Tyler D at August 26, 2008 1:15 PM

24/m/182

95x10
135x10
165x10
185x10
195x4

Kevin L:

75#
95#
115# (ugly)
95#
95#

Comment #259 - Posted by: headonkey at August 26, 2008 1:15 PM

95,115,135,145x5,135x5

Stupid wrist cyst made it hard to bend my hand way back. Stupid chicken legs made it hard too!

Comment #260 - Posted by: ProPain at August 26, 2008 1:20 PM

#213 penty

As usual, the few time that you have posted response to something I have said, you misquote me.

Never used the word wuss. You did.
Never used the word pu$$y. You did.

Your response is virtually identical to the last time that you retorted to a statment that I made. Let's shoot for originality next time, eh?!

I wasn't telling #20 he/she was a wuss. The question was posed about whether to use or not use gloves. I gave my opinion (did you read #155...Coach said sometihng very similar, and it fell under the pu$$y umbrella to boot).

Penty, there is no need for name calling either. Stating I look like an a$$, when you have been the only one that expressed that...well...that just hurt my feelings penty. (haha). No name calling.

And yes, if your hands were burnt in a fire or someone pealed the skin off of your palm while you were sleeping, or some other ridiculous scenario, then of course use gloves. I didn't realize that we were going to go into every possible imaginable situation.

Lastly, if you saw "pu$$y" or "Wuss", when it was not there, maybe you have some issues to workout with yourself. We all have filters, penty. Go back and read my posts. If you saw those words, you may need to seek some help. Oh, but the Dorothy part......

that was infact directed towards you and you only! Put a glove in it and get back to training...

Happy Training! :)

Comment #261 - Posted by: JroCk at August 26, 2008 1:21 PM

Comment #239 - Posted by: Mike C at

The hold you did for the front squat is more of a "bodybuilder" type hold. I don't think there is much difference on how it affects the legs but consider this:
If you develop your form as is instructed on the CF vids you will be practicing one phase of the movement for power cleans and the clean and jerk. Palms up-elbows out in front on your front squats will get you one step closer to good form on your Weightlifting exercises.
It's sort of like the snatch: If you can't do a good snatch it may be that you need to develop your flexibility by mastering the overhead squat first.
Think of the front squat as a foundation to a future exercise: clean and jerk.
As far as how to develope this: you might try just holding the bar in position or do some cleans with good form. I would do them frequently (several times per week with light to moderate weight) until you have the flexibility you are looking for.

Comment #262 - Posted by: CW Limbaugh at August 26, 2008 1:22 PM

28/m/194

135-145-155-155-160(f)

Comment #263 - Posted by: esteban at August 26, 2008 1:23 PM

pss- (I really really really really really really don't care who uses gloves, and who doesn't! I love how huffy some get though. WE ARE JUST TALKING ABOUT GLOVES HERE......wow!)

Comment #264 - Posted by: JroCk at August 26, 2008 1:25 PM

95-105-115-120-120

Getting tough at the 120 level, but maybe could've done 125.

Comment #265 - Posted by: MC Warsaw 23/m/6'/220 at August 26, 2008 1:28 PM

Ran 1 mile warmup

Joe:
95 x 10
115 x 10
135 x 10
155 x 10
175 x 4 (failed)
165 x 7 (failed) - called it a day.

Paul
95 x 10
115 x 10
135 x 10
155 x 10
155 x 10
135 x 10 (working on form, squatting deep)

Sharpner - 3 sets of max L-Pulls
Joe - 14, 10, 6
Paul - 4, 8, 1

Comment #266 - Posted by: Joe C 34/5'5"/160# at August 26, 2008 1:31 PM

To quote Allen Iverson (probably not a crossfitter, but who knows...)
"We talkin' 'bout practice. Practice! Not a game that matters, PRACTICE!"

Well, we talkin' 'bout gloves. Gloves! Not a WOD that matters, GLOVES!

Comment #267 - Posted by: drew-ct m/24/180 at August 26, 2008 1:32 PM

35/M/79kg

80kg for all five sets.

Comment #268 - Posted by: Nicholas at August 26, 2008 1:33 PM

M/24/5'10"/160

CFWU x 3 (practiced jumping muscle-ups instead of PUs and dips)

Took too long on jumping MUs, and didn't leave sufficient time for the WOD. Did 135lb x 10, 155lb x 10, and 175lb x 3 x 3. All reps felt strong with good ROM, but didn't have it in me by the time I got to 175lb. Disappointed in my performance, so I'll be making this up either after work or tomorrow morning.

As a side note, I know I'm still having trouble figuring out the muscle-up. I'll be starting to do weighted PUs and dips regularly as well, but I feel like it's more technique I'm lacking rather than strength necessarily. I've been looking at more videos and articles about the muscle-up, and a few things are confusing me. One piece of advice is to pull up behind the rings rather than underneath, but I'm afraid the meaning escapes me. Also, I think I understand what they mean by "rolling the shoulders forward," but when I try muscle-ups fully off the ground I find myself in a position where I can't do this. I understand the problems I'm having may be a little vague, but would appreciate any advice! I'm thinking to paying a visit to Crossfit Seattle next week to see if they might be able to give me a little assistance.

Also, CF Baseball sounds awesome!

Take care!

Comment #269 - Posted by: R.Lee_Seattle at August 26, 2008 1:35 PM

135,145,155,165,175

M/38/150

Comment #270 - Posted by: Ticotexas at August 26, 2008 1:37 PM

Re: Gloves vs. No Gloves

If I had a choice, I'd forgo the gloves. But, I work on people with my hands (Orthopedic/sports massage therapist). If my hands are torn up and bloodied, I can't work - simple as that. So, I wear gloves in the gym. Doesn't make me any less serious about training - I still get calluses even WITH the gloves, and I sand/smooth those down.

Comment #271 - Posted by: Eric In Tucson at August 26, 2008 1:37 PM

JroCk,
You know who probably uses gloves when he works out? Dickie Roberts - Former Child Star. But he has emotional problems you insensitive a$$hole! Clearly, when #20 posted the question, he didn't mean he just wanted to keep his hands from getting torn up. No, it was obviously a much more deep and profound question. He was asking for all people in all situations. And your narrow-minded answer didn't address people with rare skin disorders. Nor did it take into account people that are disfigured and self-conscious about it!

This has been one of the most ridiculous, yet profoundly hilarious chains of posts ever.
Thanks for the laughs everyone. And #20, I truly hope you got the answers you were looking for. And I hope penty is wrong and that you aren't a disfigured leper that has had several skin grafts on your hands. If so, JroCK's posts probably sent you into a corner where you are shivering, sobbing, and alone...

Comment #272 - Posted by: Reno_Ty at August 26, 2008 1:39 PM

1st time front squatting...feel like a sissy after seeing other's weights!

65-75-75-80-85

Comment #273 - Posted by: Vanessa 29/5'6"/145 at August 26, 2008 1:39 PM

(converted from kilos)

88 x 10
112.5 x 10
135 x 10
157.5 x 10
157.5 x 7 (failed, rest a minute and did 3 more)


its a very new exercise to me, but i liked this variation of the squat as it doesn't feel so stressful on my lower back. I definetely need to work on the technique of holding the weight across the shoulders though, as that was my biggest struggle during this WOD

Comment #274 - Posted by: Joe K M/21/180/6"0 at August 26, 2008 1:40 PM

5 min Row
xfit wp

95
105
105
125
135

10 min wd on elliptical

legs are shot...2nd day back

Comment #275 - Posted by: T. Mirth -m/27/225/73" at August 26, 2008 1:41 PM

M/22/6'/164

No equipment and not feeling to good anyways, sub'd 5x30 jumpies.

Comment #276 - Posted by: Ian at August 26, 2008 1:42 PM

M/23/6'1"/180

185, 205, 225, 235, 245(F) - missed at 8

I liked this one

Day 24 of burpees

Comment #277 - Posted by: EricBrandom at August 26, 2008 1:48 PM

First time with 10RM anything!

165
175
185
195 (10RM PR)
200x9 (9RM PR)

#9 on the last set made me see, smell and taste cosmic things, when I went down for #10, the bottom fell out - I had nothing left! Overall I'm very happy with the lift today!

Comment #278 - Posted by: Mike Mc 30/5'9"/168# CrossFit Emerald Coast at August 26, 2008 1:50 PM

135 - 140 - 145 - 150 - 155 --- thank jebus no chin ups

M - 5"11 - 170lbs - 28yrs old

Comment #279 - Posted by: Jason at August 26, 2008 1:51 PM

As Rx'd...

M/28/166

135
155
155
155
155

First ever front squats!

Comment #280 - Posted by: Camer on G at August 26, 2008 1:51 PM

45 - 95 - 135 - 155 - 185
I tried 200 but sneezed and dropped
the bar after 5 reps.

Comment #281 - Posted by: edwin 25/m/5'8"/175 at August 26, 2008 1:52 PM

135/155/165/170/175

Comment #282 - Posted by: Chris S at August 26, 2008 1:53 PM

33 yom 225 bwt

bike 10 miles
cfwux3rdsx12reps
135/145/155/165/175
don't know why but this gassed me. My legs were toast after yesterday.
bike 10 miles home.

Comment #283 - Posted by: brian t at August 26, 2008 1:57 PM

wu - 15 min jumprope with DU practice and stretches

was making up Friday's Angie and Sat
800 meter
45# SP 21
800 meters
45# PP 21
450 meters
45# PJ 21
450 meters (messed up on distance so madeup the other half at the end running between 6.0 and 6.7)
25:15

made up after half hour rest
angie
50 pull ups
(85#assist 1st 25 and 100# assist last 25)
50 push up (sets of 10 with 10 sec rest inbetween full ROM)
50 sit ups (25# on chest unanchored first 25 and anchored no weight last 25)
50 squats (2x25)

14:45

warm down
more 10 sets of 10 squats (slow to practice form)
15 min jumprope and practice DU.

Good workout. still need to make up todays plus 1 more.

Comment #284 - Posted by: Mili E7 f/155/5'6"/42 at August 26, 2008 2:00 PM

135, 155, 185, 185, 185.

Wrists stretched to new limits today. Had to switch to crossed-arms grip midway through last three sets.

m/31/5'9"/200lbs

Comment #285 - Posted by: BigFat at August 26, 2008 2:00 PM

m/24/6'1/216

as rx'd

135/155/175/185/195

Comment #286 - Posted by: TGS at August 26, 2008 2:00 PM

135/155/165/155/155

Comment #287 - Posted by: GPerron at August 26, 2008 2:08 PM

Since when does Crossfit have bodybuilding WOD's??? 5 sets of 10...really? I'm pretty disappointed with this. Anybody care to explain?

Comment #288 - Posted by: tauger 19/165/5'9" at August 26, 2008 2:09 PM

215/225/235/245/255
should have started higher

Comment #289 - Posted by: eamon 27.m.170.5'8 at August 26, 2008 2:09 PM

45/95/105/110/115

Comment #290 - Posted by: ccraft at August 26, 2008 2:09 PM

#288
I'm no crossfit expert. But I would say that crossfit is all about variation. Asking why crossfit does a "bodybuilding" WOD is like asking why crossfit does a "marathon training" WOD when we run the 15k. It's all about NOT specializing. This is what attracts me most to crossfit. Maybe others can chime in.

Comment #291 - Posted by: Reno_Ty at August 26, 2008 2:12 PM

32/M/180

95
135
155
185
205

Comment #292 - Posted by: JNEESE at August 26, 2008 2:15 PM

46/m/153
85/95/105/115/120/130
first sets up to the 120 were performed from the floor (clean for the 1 rep then 9 more front squats) The wrists were the limiting factor by far.
Pre: hang snatch practice
post: speed DL 10 sets of 3 with 30 sec rest at 50% of 1rm followed by 3 sets of 12 strides of glute med work from pose seminar.

Comment #293 - Posted by: Intent at August 26, 2008 2:15 PM

At least every other comment today isn't about how to partition......

Comment #294 - Posted by: dave/m/27/66/140# at August 26, 2008 2:17 PM

This was a little tougher than I thought it was going to be.

215 lbs x 10
225 lbs x 10
245 lbs x 6
235 x 8
225 x 10

Followed by a light mile run. PLEEEEEEEASE!!!! No legs tomorrow!!! Whatever... bring it on!!! But seriously.....

Comment #295 - Posted by: Dawson M/32/5'10/180 (Kingston, ON) at August 26, 2008 2:17 PM

135
145
155
165
175

wow my rack sucks. left index finger really hurting from early reps. later reps had better form. need to work on this....

Comment #296 - Posted by: steeliekid 175 67" 40 at August 26, 2008 2:18 PM

#291 Reno_ty

Except that Crossfit is definitely not a program rooted in randomization. It doesn't specialize, but it's a pretty specific prescription that's applied in in varying forms. We will never see an arms day posted. We will never see a Cable flys 1-1-1-1-1-1-1.
I was under the impression that this broken set 10 rep scheme results in primarily sacroplasmic mass gain, not functional, and not Crossfit. I could see a 50 front squats at x% bodyweight for time that ended up being broken into sets of 10 and performed at high intensity. I could see Front Squat 1-1-1-1-1 or 3-3-3-3-3, or even 5x5. But 5 broken sets of 10??

Comment #297 - Posted by: tauger 19/165/5'9" at August 26, 2008 2:24 PM

M/31/230/68"

CFWUx3

85# warm up
105#
125#
145#
165#
185#

20 min. on eliptical

Comment #298 - Posted by: Jason at August 26, 2008 2:25 PM

BW @ 60-61kg

40kg
45kg
50kg
55kg
60kg

Notes:
Haven't been feeling great all day.
But at the same time fed up of this semi-volume lark, lol
Would have made this this a 5x5 so thought I would hit this up as rx'ed
Can't remember the last time I lifted anything more than a warm up weight for more than 5 reps, lol.
Happy with building up to BW for 10 for today though :)

Comment #299 - Posted by: Chet (UK): www.FuncKey.co.uk at August 26, 2008 2:29 PM

5 min row + CFWU

135/155/165/175/185

last rep of 175 and last 3 of 185 were challenging but still doable. Should've gone heavier but I wasn't feeling it after yesterday. Legs/Arms/Shoulder/Back all still sore.

Comment #300 - Posted by: Schwartzie 31/M/5-10/255 at August 26, 2008 2:31 PM

cfwu x3

as rx'd

135,145,155,165,175

Comment #301 - Posted by: Adam W 39/183/5'7" at August 26, 2008 2:32 PM

It felt good to do some front squats.
135
135
135
135
135

Comment #302 - Posted by: Twall at August 26, 2008 2:34 PM

O----M----G!!

Comment #303 - Posted by: JroCk at August 26, 2008 2:35 PM

m/32/180
CFWU x 2 with jump rope and double unders and HSPUs

50# & 75# warm-up
95/105/110/115/120
Did some Aikido wrist-stretching to keep wrist supple between sets.

row 1k

Comment #304 - Posted by: carcus at August 26, 2008 2:35 PM

#297

Again, not a crossfit (or any other fitness scheme) expert. But I would say that this workout is extremely functional. If you've ever had to load trucks for UPS, you know what I mean. Besides, front squats require good form and they are a very dynamic lift that doesn't target a singular muscle group. How this is different than 5-5-5-5-5 back squat days, I'm not sure. One thing I noticed a while back though, is that each affiliate has their own take on crossfit. The underlying idea is the same. So, you might want to check out some of their sites. Most of them post their WOD's and you might be able to find one that fits your needs more closely while not losing the benefits of crossfit.

Comment #305 - Posted by: Reno_Ty at August 26, 2008 2:37 PM

185/205/215/215/205
I workout in the school's gym which pretty much resembles a Globo Gym. A colleague of mine is working out with me given that all of the classes offered at the gym are cancelled until school starts in September. As I was showing her how to perform a front squat, one of the employees on the floor criticizes me for breaking the rules which state that no one but personal trainers are allowed to engage in personal training. I told I wasn't accepting any money and that I was just showing my workout partner how to do a front squat. He left and we continued with our workout. As I exit, the guy is talking to people at the front desk and says "he's next on the list". I assumed he was talking about me and that he want to either suspend my membership or ban me from the facility. I stopped right behind him. The look on his face was priceless when he turned around and realized I overheard. I just looked at him and walked away. The facility also doesn't allow olympic weightlifting and has only metal plates. If I get thrown out, I'll try to make to an affiliate even though they are far away. It will take more than that to make me quit CrossFit.

Comment #306 - Posted by: M@ at August 26, 2008 2:40 PM

155/177/199/199(4);155(6)/177

Bad day mentally, and chasing rock-throwers down in Iraqi heat in 60# of gear at noon before doing this screwed me up. That's life, next time should be better, especially if it isn't after Murph.

Comment #307 - Posted by: Wes B at August 26, 2008 2:46 PM

#291 Reno_ty
"...I was under the impression that this broken set 10 rep scheme results in primarily sacroplasmic mass gain, not functional, and not Crossfit...."
You would be correct if this were a periodized program that you were doing in splits and for weeks but as a very rare "random" workout sprinkled in among the other CF WOD's it can actaully serve to increase strength and stamina. (Just like a newbie might experience hypertrophy from a strength accute variable of 1-4 reps but as a periodized program would primarily develop strength)
I hope I articulated what I was trying to say...
:)

Comment #308 - Posted by: CW Limbaugh at August 26, 2008 2:47 PM

F/25/154

100#, 115, 125, 130, 135

Good form throughout. Almost ate it on last rep of last set. Quads are angry from Murph yesterday (fantastic!)

Comment #309 - Posted by: Shannon H. at August 26, 2008 2:51 PM

185/195/205/210/215(8)
@ WHC

Comment #310 - Posted by: OPTbro at August 26, 2008 2:52 PM

# 297tauger
A very weak question is why does this workout not fit with my limited understanding of CrossFit. A much more powerful inquiry would be, why did the brilliant guys who invented CrossFit put this WOD in the mix? Research and explore!

Comment #311 - Posted by: Sky King at August 26, 2008 2:54 PM

m/37/188

used crossed arms cuz rack got tweaked...
135
185
205
205
185

finished w/deadlifts and kbells

Comment #312 - Posted by: Jay Miles, Chicagoland at August 26, 2008 2:56 PM

#80 JrocK At first I didn't know how to take you but now I get where you are coming from and you make me laugh with your posts, and I totally agree with you, throw that wussy stuff away.

I have to share with you a story. I was watching Friday Night Lights the TV show and they were showing this guy doing a bench press using straps but he didn't have his thumb hooked around the bar. I had to rewind it watch it again because I couldn't belive what I was seeing. Esentially if the bar were to roll off the heal of his hand it would have just smashed his face.

I guess he could have won a Darwin Award.

Comment #313 - Posted by: Twall at August 26, 2008 2:57 PM

45-95-115-120-125

Comment #314 - Posted by: danimal at August 26, 2008 2:58 PM

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Front squat 45lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

Front Squat
95lbs x 10
105lbs x 10
115lbs x 10
135lbs x 10
145lbs x 10
4 minutes rest per set
Foam roll after.

Comment #315 - Posted by: Sesoku at August 26, 2008 2:59 PM

#308 CW Limbaugh

I think you were trying to address tauger (you quoted him). I would agree with you though.

Comment #316 - Posted by: Reno_Ty at August 26, 2008 3:00 PM

f/34/5'5
65/75/80/85/95

m/38/6'2
115/135/155/165/175

Comment #317 - Posted by: Brian at August 26, 2008 3:04 PM

M/34/185
135 x 10
155 x 10
185 x 10
185 x 10
185 x 10

F/31/120
65 x 10
95 x 10
105 x 10
105 x 10
95 x 10

Comment #318 - Posted by: Paul & Dawn K at August 26, 2008 3:04 PM

Reno_Ty
Yes-what you said.. my bad

Comment #319 - Posted by: CW Limbaugh at August 26, 2008 3:07 PM

135, 155, 175, 185, 195. Should have pushed harder but leaving a little in the tank for Murph tomorrow.

Comment #320 - Posted by: Josh G at August 26, 2008 3:07 PM

No squats today, 2 1/2 hours of softball practice instead.

Comment #321 - Posted by: Crusader Airman (M/172/5'10"/43 at August 26, 2008 3:09 PM

M/21/5'9"/150lbs

95-115-115-125-115

Then biked up the damn hill to school. It's good to be back.

Comment #322 - Posted by: OutlawJosey at August 26, 2008 3:11 PM

AMRAP in 20 min:

75# OHS
= 230

I saw Jrock post this a few days ago and it looked fun. I think I could have got in a few more. I paced myself and could have gone a few more reps each minute. Legs did not get tired, it was my wrists :)
Erin

Comment #323 - Posted by: in8girl at August 26, 2008 3:15 PM

135/145/150/155/160

Comment #324 - Posted by: Savs at August 26, 2008 3:17 PM

And a thought on the whole "gloves vs. real life": I find it interesting to see what lengths humans will go to in order to avoid a little discomfort, when the benefits far outweigh the discomfort experienced; for example, me forcing myself to bike up the monstrosity of a hill behind my apartment each day in order to further my education. Sure, I could just as easily hop in my truck and drive there, but 4 minutes of intense discomfort is a blink of an eye compared to my entire day.

Comment #325 - Posted by: OutlawJosey at August 26, 2008 3:17 PM

m/39/5'4"/142

89
111
135
146
157 (failed on 10th rep)

Comment #326 - Posted by: FnTX at August 26, 2008 3:18 PM

m/36/195

as rx'd

135-135-155-185-205

Comment #327 - Posted by: Rich K at August 26, 2008 3:21 PM

Gloves, to each their own, it doesn’t really matter
Do the WOD; make it work for your goals or mission
Enjoy
Front squat: 205, 10 reps x 5

Comment #328 - Posted by: Pete at August 26, 2008 3:22 PM

Comment #297 tauger

I think that you may be doing too much weight if you are breaking up your sets like that. Try lowering the weight so that you can get the 10 reps in for each set then it won't be as much of a "bodybuilding" work out for you.

Comment #329 - Posted by: Twall at August 26, 2008 3:26 PM

M/46/69"/170lbs

10 x 185
10 x 195
10 x 205
8 x 210
9 x 195

I'd SO MUCH rather do back squats!!

Comment #330 - Posted by: Mark at August 26, 2008 3:26 PM

60-65-70-70-70

Comment #331 - Posted by: babs/28/5'4"/133 at August 26, 2008 3:29 PM

F/40/5'2/123

front squats
55# x 10
65# x 10
75# x 10
85# x 10
95# x 10

Comment #332 - Posted by: ava at August 26, 2008 3:29 PM

25/M/6'1"/198

Front Squat
145x10
155x10
175x10
185x10
195x10 (PR by 10 lbs)

Comment #333 - Posted by: BigGus at August 26, 2008 3:31 PM

As rx'd, 5 x 10 front squats:

135, 135, 155, 155, 155

Temp at 29 Palms: 98
Temp in C'fit Ripper: 98

Comment #334 - Posted by: pb M/37/71"/185 at August 26, 2008 3:37 PM

25M/6'6"/240

135
155
185
205
225

all squats A2A

Comment #335 - Posted by: Raze at August 26, 2008 3:38 PM

Legs were dead from Murph yesterday. As rx'd,

135/185/185/185/185

Difficult towards the end; I'd like to do the same next time, except make set 3 or 4 a 205lb set.

Comment #336 - Posted by: mbalanda at August 26, 2008 3:41 PM

115/115/115/115/105...

my wrists were the problem..

Comment #337 - Posted by: Matteucs at August 26, 2008 3:45 PM

95-135-135-135-135

Legs felt great.....wrist are another story...

M/24/5'10/220

Comment #338 - Posted by: BrandonB at August 26, 2008 3:47 PM

M/6'0/177
135
145
155
165
175

Comment #339 - Posted by: mark_RIC at August 26, 2008 3:52 PM

48/M/220

135 X 10 X 5

Legs did not want to be pushed after Murph.

Comment #340 - Posted by: mbur at August 26, 2008 3:53 PM

good w/u then:
85, 95, 115, 135, 145. on 145 had to split sets of 5. Hard to hold the position, first time doing these, tough on the wrists. I still owe Murph, however, from yesterday, will make it up soon.

Comment #341 - Posted by: chilegringo M/40/6'/200 at August 26, 2008 3:56 PM

did tabata today.

pull ups: 11 11 11 10 9 8 9 9 78
push ups: 16 15 14 10 9 9 8 8 89
sit ups: 16 15 14 14 14 14 14 14 115
squats: 20 20 21 20 20 20 19 18 158

total: 440 (pr is 447)

push ups failed me. sit ups anchored. no medball on the squats.

Comment #342 - Posted by: ken c at August 26, 2008 3:58 PM

32yom@195lbs
135
155
165
175
185

Comment #343 - Posted by: Ryan at August 26, 2008 4:02 PM

43yo/5'8"/183#

185/185/195/195/205

If after every set you were gasping for air and didn't want to do the next set, you were doing Crossfit!

Intensity = Results

Comment #344 - Posted by: freddy c._one world at August 26, 2008 4:04 PM

135,145,155,165,175

Anyone know whether or not it is okay to wear a shirt while crossfitting? I noticed that in the videos and photos most guys are shirtless. Though I'm pretty sure that if you don't wear a shirt then you definitely shouldn't wear gloves. That would look tacky.

Comment #345 - Posted by: ecp2 at August 26, 2008 4:06 PM

Today was 2nd day of following crossfit. Core very sore from doing 1/2 of murph yesterday. Did 5x10x95 of front squat. Used crossed arm grip, could not get hang of other grip, wrists dont seem flexible enough??? Mild pain in lower left back/upper butt.

Comment #346 - Posted by: tom at August 26, 2008 4:06 PM

Run 1mi
Front Squats x10
Wide Grip Pullups x 10
Repeat x 5
Run 1 Mi

Weights: 45, 65, 75, 85, 95: Emphasis on Form, first time doing Fr. Squats

*Noted Pain in wrist

Comment #347 - Posted by: Jon "Bumticker" M/22/5'6/145 at August 26, 2008 4:07 PM

95
95
100
105
110

Comment #348 - Posted by: Nicholas Burgett at August 26, 2008 4:08 PM

as rxd....

135
155
175
195
225..jb

Comment #349 - Posted by: JBpractice at August 26, 2008 4:08 PM

m/22/5'7"/143

95, 105, 95, 75, 75.

wrists just wouldn't hold out - anyone got tips to reduce pain in the wrist?

Comment #350 - Posted by: chrisminglee at August 26, 2008 4:14 PM

135 155 160 160 135

Comment #351 - Posted by: ScottMacArthur at August 26, 2008 4:19 PM

CFWUx3
135x10
145x10
155x10
165x10
165x10

Comment #352 - Posted by: SRH at August 26, 2008 4:21 PM

75 #'s

Comment #353 - Posted by: Dave at August 26, 2008 4:22 PM

95, 105, 115, 145, 165

Took it easy, hammies are thrashed from 2 wods yesterday. That deeeeeeep squat got harder and harder to hit. And yes, gasping for breath is fun.

Fun working while "The Protector" (with Tony Jaa) was playing. He inspires me.

Comment #354 - Posted by: BJS M/6'0/180 at August 26, 2008 4:23 PM

27/m/177

95, 105, 110, 115, 120

should have gone a little heavier. wasn't sure what to expect with this one.

Comment #355 - Posted by: Jarod Kastning at August 26, 2008 4:24 PM

37M/5'10"/164.5#

Warm-up: 100 SU + 50 DU; CFWU - 3 rnds.

As Rx: 135-155-175-185-195

Cool-down: foam roll.

Squated to an 11-inch box.

Comment #356 - Posted by: rjf at August 26, 2008 4:24 PM

I am back in the game still not able to post regularly due to no enternet at new apartment I am posting at my job right now but I did murph today.

Murph: 33m 10s (PR) by nearly 20 minutes, mind you I had the flu the first time... still I am super stoked after over 2 months on the Disabled List.

Thanx Crossfit you have changed my life!!!!

Comment #357 - Posted by: Liam D. Springer at August 26, 2008 4:25 PM

45
65
85
105
125
It should have been much heaver but after yesterdays WOD even my clothing is heavy.

Comment #358 - Posted by: EJ at August 26, 2008 4:28 PM

M/31/5'10"/173

95, 115, 135, 145, 155

Four minute rest btw sets. Form buckling on last set and nothing left in tank.

Comment #359 - Posted by: Evan H at August 26, 2008 4:28 PM

M/31/6'/199

135
155
185
155
155

Comment #360 - Posted by: B-Mo at August 26, 2008 4:31 PM

M/47/5'9"/170

135, 135, 135, 145, 145

Comment #361 - Posted by: Mike in RSM at August 26, 2008 4:37 PM

M/31/6'1"/224

95
115
135
155
165

Comment #362 - Posted by: rob m at August 26, 2008 4:37 PM

95x10
115x10
135x10
155x8
115x10

Comment #363 - Posted by: mmcg m/34/70"/185lbs at August 26, 2008 4:38 PM

95/105/115/125/135

Comment #364 - Posted by: Dave at August 26, 2008 4:38 PM

Yeah, got caught up doing this one.

115,135,155,155,155,155,155,155,155,155

Comment #365 - Posted by: J M/36/225/6'1" at August 26, 2008 4:38 PM

Front Squats: 95, 115, 115, 115, 115

Focused on form but main goal was to ensure 10 reps each set.


For what its worth... I don't see the big issue with gloves. Wear if you want to. I don't as a rule, but have an old pair of cycling gloves that I have put on in the rare case where it was too painful to hang onto the bar anymore.

Having said that, I work in Finance, having come up from a very blue collar background. Part of me resists my finance world with a vehemence.

Perhaps maintaining heavily callused hands is a reminder of where I came from and keeps me grounded in Reality.

Comment #366 - Posted by: Ronnieboy at August 26, 2008 4:39 PM

wu: 500m row, 3x15 cfwu

125/135/185/205(8)/195

Comment #367 - Posted by: difchip m/6'2"/205/CrossFitGP at August 26, 2008 4:39 PM

#350 My wrist kill me if I hold the bar in my hands, so I just rest the bar on the front of my shoulders, keep my elbows high and cross my arms, resting my hands on the bar.

Comment #368 - Posted by: EJ at August 26, 2008 4:40 PM

23/m/191
185,185,195,195,185

Comment #369 - Posted by: Jesse at August 26, 2008 4:45 PM

135/155/175/185/205

Made up Helen afterward in 10:35 with CTB pullups. PR is 9:02. Front squats did me in.

Comment #370 - Posted by: Chachi_20/5'11''/193 at August 26, 2008 4:47 PM

65
85
105
95
95

Comment #371 - Posted by: chuck at August 26, 2008 4:49 PM

cfwux2
burgwux2

5x10 front squat

95-115-135-165-185 (will start higher next time, could have gotten 205)

Comment #372 - Posted by: marty c 45/m/235# at August 26, 2008 4:51 PM

First time with 10 heavy reps. Wasn't sure how to start, so took a stab in the dark.

95,105,110,115,120

Last ones felt a tad heavy, but that may be due to Murph yesterday. And I'm still not fully recovered from my 60km run last week.

Comment #373 - Posted by: KWood (27/m/173#/6'3) at August 26, 2008 4:54 PM

as rxd
45/65/85 (oops) I kept failing here so I had to drop back down/75/80

Comment #374 - Posted by: Ang at August 26, 2008 4:55 PM

95/95/105/115/125

First time and should have started higher. Question: I watched the demo but my wrists still felt torqued after each set. What was I doing wrong. I thoght I had it on my shoulders but had to bend my wrists to stabalize the bar. Ty for any help. Cf4ver

Comment #375 - Posted by: rads at August 26, 2008 4:57 PM

Wow. Was stopped on this one by intense wrist pain. I wonder if this is a wrist flexibility workout?

95-115-135-155-165(fail 3 reps)

Max FS is 235.

Comment #376 - Posted by: Maximus @ CF East Bay 41/178#/5' 8" at August 26, 2008 4:59 PM

#374 rads

You may want to try a tensor bandage or wrap around one or both of your wrists on this one. I had to put one on my left wrist after the second set and had no problems with the other three sets.

Comment #377 - Posted by: Ronnieboy at August 26, 2008 5:00 PM

08.08.26
FrSq 5x10
95
115
135
155
175 x 7, racked it for ~ 10 sec.
175 x 5 to finish
Psyched out on last 3, shouldn't have feared it!

Did a 'Team Cindy' with Emilie v. Klink and Elsa
We: 35 2/3
They: 42

Comment #378 - Posted by: rick ihrie at August 26, 2008 5:01 PM

As Rx'd

155, 175, 195, 215, 225

I thought my wrists were going to break.. that can't be good.

Comment #379 - Posted by: MFC (33/m/235#/6'2) at August 26, 2008 5:05 PM

20/m/198lbs/6'2"

As Rx'd:
95
115
135
145
155

Comment #380 - Posted by: J.Hard at August 26, 2008 5:05 PM

29m/70"155

95/115/125/125/125

Comment #381 - Posted by: SitkaRS709 at August 26, 2008 5:05 PM

David
M - 33 - 5'10" - 181# BW

DROM Warm Up

BJJ x 1.25 hours

WOD as rx'd: 65, 75, 85, 95, 105

Notes: After an hour of getting arm triangled I was lacking some gas. Hence the pretty modest loads.

I would definitely like to see these types of set/reps again!

Comment #382 - Posted by: David - Chatt, TN at August 26, 2008 5:06 PM

Front squat, 5 x 10, 185, 185 x 9, 175, 175, 180

J - 55, 65, 65, 70, 70. Love CF just for what it does for her legs - wow! Paul

Comment #383 - Posted by: Apolloswabbie 6'2" 205 44 yoa at August 26, 2008 5:07 PM

115/135/145/155x8/165x5

Comment #384 - Posted by: V.C. Llewellyn 30/M/185/6' at August 26, 2008 5:12 PM

1 mile easy run WU
85,95,115,135,115

Comment #385 - Posted by: BPemberton at August 26, 2008 5:13 PM

f/46/5'7/155

front squat
warm up with 45 and 75.
95-105-115-125-135....95 down set.

probably started to light.

Zone is zapping my energy. Meals are spread every 3.5 to 4 hours. I'm either going to have to increase intake or eat every 3 hours. Have lost weight and inches but seems at the expense of energy. Any suggestions???

Comment #386 - Posted by: power-girl at August 26, 2008 5:13 PM

Male/30yo/165lbs/5'6"

45
65
95
115
115

Comment #387 - Posted by: ski52 at August 26, 2008 5:13 PM

45/76"/190

CFWUx3x15

as rxd

95/95/95/95/95

focused on depth - took it easy

Comment #388 - Posted by: Pete - Decatur, GA at August 26, 2008 5:15 PM

NUTRITION QUESTION:

The zone diet calls for "slow-cooking oatmeal". Is that the same as "old fashioned oats"? I can't seem to find any lables that say "slow-cooking".

Comment #389 - Posted by: Jeff at August 26, 2008 5:17 PM

#345, I usually wear a shirt when working out, but that's only because I'm a walking Crossfit billboard.

I had to share the squat rack with a couple of guys at my globo today. They seemed like nice fellows, so I pointed them toward the site. They were doing half-ROM back squats and were wondering why I was doing squats "differently," so I had a brief conversation with them about some of the functional elements of the lift and ROM training. It was a good time.

Anyway, I've been having some SI discomfort since the last set of back squats and dead lifts a few cycles back, so I kept it below my body weight. Plus, 10 reps is a lot.
Did 115/120/135/135/145.

Comment #390 - Posted by: Nick at August 26, 2008 5:19 PM

95, 135, 165, 185, 205

Comment #391 - Posted by: Justin D. _ 28/M/6'/200 at August 26, 2008 5:19 PM

135
145
150
155
165 as rxd

Comment #392 - Posted by: inferno at August 26, 2008 5:19 PM

35/m/162
95-105-115-125-135

Comment #393 - Posted by: brett_from_wylie at August 26, 2008 5:23 PM

m/5'10''/225/29

135, 155, 155, 155, 135

had some problems with the grip -- any suggestions? I cant hold the bar normal and squat. The bar wants to rip my fore-arms apart. Instead i have to cross my arms, but the bar starts to slip mid-way through. I can squat over 400 with back squat, but the grip has always killed me on the front.

Curious to see how people can put up over 200. Any suggestions?

Comment #394 - Posted by: TK at August 26, 2008 5:23 PM

almost as Rx'd

135, 145, 155, 165, fail(murph is a killer)

M/30/220/6'6"

Comment #395 - Posted by: Toby at August 26, 2008 5:24 PM

as rx'd

175-185-195-205-225f on the 7th rep

Comment #396 - Posted by: Mason at August 26, 2008 5:24 PM

135
145
150
155
165

Comment #397 - Posted by: inferno at August 26, 2008 5:25 PM

Front squats: 5 sets of 10 reps each

Warm-up: Air Squat x10, 16lb bar x 10, 20lb vest x 10

WOD:
23x10,23x10, 25.5x10, 29x10, 31.5x10

Yes, i know i'm a wimp, but it is 1 hour later and my legs feel like limp noodles and i haven't even finished my first glass of wine yet!

Gloves...hmmm...when my hands start to hurt i put them on. When my hands get cold i put them on. My advice, if you need them, put them on, if not...don't!

For all of you who have an adversity to the front squat grip: You should just practice (warm-up) with an empty bar and the proper grip. When you start to add weight use whatever grip you can control without pain. Pain is bad!

Hard work is good, grunting is good, bailing on failed sets and dropping weights is good, delayed onset muscle failure is good (to a point)...pain is bad!

Go, go, go!

Comment #398 - Posted by: Helen F/5'7"/128 lbs/39 yo at August 26, 2008 5:26 PM

38/M/176/6'1"

135/145/155/155/155

TGU's 10/arm @ 60lb's

Comment #399 - Posted by: Jay M. in SC at August 26, 2008 5:26 PM

100,100,110,110(ouch), 110

First attempt with front squats, felt good, wanted to go for more weight, I had a pain that wasn’t normal. So I just gutted out one more set. 9 & 10 of the last 3 sets were difficult though, so the weight may have been just about right.

Comment #400 - Posted by: mblarkin at August 26, 2008 5:29 PM

CFWU x3

Rx'd
135
155
155
135
135

Felt like I could have done more weight, but my wrists couldn't take it.

Chris

Comment #401 - Posted by: Chris H_32_M_175 at August 26, 2008 5:32 PM

f/25/140#

This was pretty tough, my legs are jello after today.

95x10
105x10
115x10
120x10
125x6

Comment #402 - Posted by: Astreet at August 26, 2008 5:33 PM

Jodi (F/29/109)

"Murph"
Run 1 Mile
100 Chinups
200 Pushups
300 Squats
Run 1 Mile

Time: 43:58

This is about 30 seconds slower than my PR. But considering the week I've had, I'm quite happy with this.

Comment #403 - Posted by: Jodi Bainbridge - CrossFit Fredericton at August 26, 2008 5:35 PM

33/F/5'10"/149

still trying to rest this week, but decided to try the WOD today...

99
110
121
125
130

Comment #404 - Posted by: Laura DeMarco at August 26, 2008 5:37 PM

#239 re: rack position for front squats

I agree with the previous post, unless you have an injury in your wrist or elbow, I would work on flexibility and slowly develop a proper rack for front squats. They are foundational for the clean, a staple of the CrossFit regimen. However, there are situations where one has orthopedic limitations to ROM, in this situation loading the elbow or wrist in flexion or extension could be deleterious. Futhermore, as far as core stabilization and leg work, using the "Genie" front squat is equivalent, but in developing and strengthening your cleans, the rack for front squats is supreme.

Comment #405 - Posted by: Jay M. in SC at August 26, 2008 5:38 PM

M/24/5'11"/207
Front squat 10-10-10-10-10

135,155,175,185,205
started way to light

Comment #406 - Posted by: kyle skinner at August 26, 2008 5:39 PM

M/30/71"/215

115x10
125x10
135x10
135x10
145x10

Tough workout; form focus with medicine ball at bottom of lift for a deep squat. A little sore after Murph.

Comment #407 - Posted by: DP at August 26, 2008 5:39 PM

23/m/190

95
115
135
145
155
160

I did an extra set, just felt like it. Worked on fighting and striking too.

Comment #408 - Posted by: climbonadime at August 26, 2008 5:42 PM

1 x 95
1 x 105
1 x 105
1 x 105
1 x 105

A2A

Comment #409 - Posted by: Drew-Orlando 43/5'11"/185 at August 26, 2008 5:43 PM

m/235/37

as rx'd

115/135/145/155/165

Comment #410 - Posted by: FISH/RICK at August 26, 2008 5:44 PM

19/f/122/5'6"

'murph' yesterday was the first WOD i've done since last school year.. no gym all summer =( so legs were killing me from squats yesterday...

55x10
65x10
70x10
70x6
55x10
ive never done front squats before... wrists were killing me after first set, is there a way around that?

Comment #411 - Posted by: Mel at August 26, 2008 5:46 PM

27/m/181

135
140
145
150
155

Comment #412 - Posted by: R_Spad at August 26, 2008 5:47 PM

185x9
185x10
195x10
205x9
205x7

I had all kinds of trouble keeping my fingers on the bar. Very hard rep scheme.

Comment #413 - Posted by: Brett_nyc at August 26, 2008 5:47 PM

OOps, did back squat instead, a littlw sore after Murph yest.
165, 185 X 4

Comment #414 - Posted by: jef at August 26, 2008 5:50 PM

22/M/175/5'9

135
145
155
165
175

Comment #415 - Posted by: Richard Harless at August 26, 2008 5:52 PM

nice and easy today - nursing bruised ribs after 1 week.

135# all sets
HSPU in between sets

finished with intervals on the bike.

Comment #416 - Posted by: charles L Ottawa, Canada at August 26, 2008 5:52 PM

19/m/195lb

Dang I'm gonna be feelin this all day tomorrow =(
205x10
225x10
235x10 < Dumb. lol
225x10
225x10

This freakin hurt after yesterday's workout (Murph). Who made Coach mad?

Comment #417 - Posted by: Andrew at August 26, 2008 5:52 PM

135
135
145
150
150

Comment #418 - Posted by: tarrant m/24/6'0/190 at August 26, 2008 5:54 PM

m/16/170/70"

135x10x5

Comment #419 - Posted by: Brian ES at August 26, 2008 5:57 PM

M/45/159
135/155/165/175/185 x 10
Day 26 of Burpee Challenge

Comment #420 - Posted by: Rainer at August 26, 2008 5:57 PM

This is just a random question, but I just wanted to see what everyone's thoughts on something. I'm a rower, and we have a 6k erg test Thursday morning. i was planning on skipping Wednesday's WOD and just doing it Thursday (after I've sufficiently recovered from erging) instead of taking the rest day. Does that sound like a good/kosher idea?

Comment #421 - Posted by: JustRow at August 26, 2008 5:57 PM

135
155
185
205 (form starting getting pretty horrific at rep 8)
165

Still feeling Murph from yesterday big time. Even warming up for this workout was hard :)

Comment #422 - Posted by: JC Veggie M/31/175/5'10 at August 26, 2008 5:58 PM

RE: Soar wrists and forearms

I used to have this problem when I first started doing front squats. Personally, the pain was from improper form. The biggest thing I could suggest is to make sure you elbows are up. The bar should be resting on your shoulders and chest with your fingers under the bar. Wrist felxability is an issue, but should not stop you from completing the lift. Use lower weights until you feel comfortable then crank it up.

135/145/155/168/185

Comment #423 - Posted by: Cass at August 26, 2008 5:59 PM

m/19/175

95
115
125
135
140

Comment #424 - Posted by: "J" at August 26, 2008 6:03 PM

95, 115,115,125,135

Comment #425 - Posted by: ojt at August 26, 2008 6:07 PM

m/26/5'11"/170

65/75/105/115/125

Comment #426 - Posted by: aloomis1 at August 26, 2008 6:10 PM

24/m/195

115/135/145/150/150

Comment #427 - Posted by: Dave at August 26, 2008 6:11 PM

29yo, 5'11", 173lbs

165
175
185
195
205

The last set of 205 was broken after rep 8.

Comment #428 - Posted by: Alton at August 26, 2008 6:11 PM

m/29/218

135,155,185,225,235

Comment #429 - Posted by: Matthew at August 26, 2008 6:15 PM

ALL WRIST COMPLAINTS: See my coment #262
Comment #397, 404 and 422.- all good info...

Work where you're weak!

Comment #430 - Posted by: CW Limbaugh at August 26, 2008 6:16 PM

135 x 10, 155 x 10, 165 x 10, 175 x 10, 185 x 6

Mel: max at 55 x 10, 65 x 7

Comment #431 - Posted by: Rory Mac at August 26, 2008 6:19 PM

28 m 170 5'11"
183, 183, 188, 188, 188
all sets to 10 unbroken

Comment #432 - Posted by: BrandonE at August 26, 2008 6:19 PM

Front Squat 10-10-10-10-10 reps

45.5kg/100lb – 50.5kg/111lb – 55.5kg/122lb – 58kg/128lb – 60.5kg/133lb

Went for form over weight as I'm relatively new to doing front squats.

As for wearing gloves or not - nobody gets stronger while they're waiting for their hands to heal. The "in-real-life-you-won't-have-gloves" argument is a bit spurious, as previous posters have mentioned.

Train smart, don't get injured. That IS real life.

Comment #433 - Posted by: TonyTheChiro (39yo, 5'10", 158lb) at August 26, 2008 6:19 PM

freddy c. -

damn right! gasping for air once that 10th rep was done, and not because of the bar-in-the-throat thing that happens sometimes with front squats, but just from the intensity. never remember pushing this hard in my pre-CF days of 10-rep sets...

Comment #434 - Posted by: esteban at August 26, 2008 6:25 PM

BW 175

Comment #435 - Posted by: Eric O at August 26, 2008 6:25 PM

37/m/155/64"

Front squat:95;95;105;115;125

I did "Murph" last week 47:24, was not a better time but the technique was better hands down

Comment #436 - Posted by: emac at August 26, 2008 6:27 PM

Oops! Forgot to post my workout....

Did 20 RM Back Squats instead

231x20

First time doing a hard set of 20 Rep Back Squats in a long time. Forgot how tough they can be

Comment #437 - Posted by: Eric O at August 26, 2008 6:27 PM

Tried 115#. Big mistake. Down to 95# for the last 46 reps.

Comment #438 - Posted by: Matthew at August 26, 2008 6:29 PM

115x10
95x10
95x10
95x10
95x10

Comment #439 - Posted by: aglave2 at August 26, 2008 6:29 PM

A day behind, so Murph for me today. See Aug. 25th for details.

Comment #440 - Posted by: Rob Corson at August 26, 2008 6:29 PM

115x10
95x10 for the rest

Comment #441 - Posted by: aglave2 at August 26, 2008 6:30 PM

115-125-130-135x6-135x9-115

Comment #442 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at August 26, 2008 6:32 PM

16/M

135-145-145-150-155

Comment #443 - Posted by: Derek O RCSD at August 26, 2008 6:36 PM

115, 125, 135, 135, 135

Comment #444 - Posted by: Hari at August 26, 2008 6:36 PM

29/f/114

95-100-105-110-115

pre: wux1 + 4 mile run
post: smr

legs shot from murph and run

Comment #445 - Posted by: nadia shatila at August 26, 2008 6:37 PM

95, 95, 95, 115, 115

Comment #446 - Posted by: jgebbie M/36/5'11"/204 at August 26, 2008 6:39 PM

Mark
95, 105, 115, 120, 125

Theresa
45, 65, 75, 85, 95

Comment #447 - Posted by: Mark & Theresa at August 26, 2008 6:40 PM

30/M/5'9"/164lbs

Today's WOD:

95-105-115-135-145

Murph yesterday:

45:11

Comment #448 - Posted by: 41deuce at August 26, 2008 6:40 PM

800m run
cfwu x2
scaled and changed up. (Still nursing hip)
10 FS 45
10 FS 95
10 OHS 95
10 FS 115
10 OHS 115

Comment #449 - Posted by: Sparky_33/M/5'5"/205 at August 26, 2008 6:43 PM

95-135-155-175-195

Comment #450 - Posted by: jb305 at August 26, 2008 6:43 PM

M/51/6'/205

Haven't been able to do heavy leg work or running - stress fracture in right foot- so took it easy getting back into it.

115 125 135 145 155

Comment #451 - Posted by: Rob in Texas at August 26, 2008 6:44 PM

38m 185
135
145
165
180
190
could have gone heavier. i will next time this comes up, which will probably be 2012.
btw, does anybody else feel like you can squat way deeper with front squats than bs? could be my new vs weightlifting shoes...

Comment #452 - Posted by: dmic at August 26, 2008 6:46 PM

Warm-up: 500m row on C-2 (arms and legs sore from "Murph" yesterday)

Front squats:
45 x 10
50 x 10
55 x 10
60 x 10
65 x 10

Last 2 at 65 lbs were tough. Feel good about this since my 1RM was 95 lbs. Slowly getting back into it.

F/59/5'6"/131

Comment #453 - Posted by: BarbJ at August 26, 2008 6:47 PM

23/F/144

10x front squat

95, 105, 115, 120, 125

Maybe could have pushed harder...noticed the tiredness from Murph (54:20) yesterday.

Comment #454 - Posted by: smel at August 26, 2008 6:48 PM

95
115
135
135
135
Crossed arms as well...kind like my wrists at the moment.

Comment #455 - Posted by: Nino at August 26, 2008 6:49 PM

f/42/150/5'4"

front squats
65 X 10
75 X 10
80 X 10
85 X 10
90 X 10

Comment #456 - Posted by: ChrisS - boston at August 26, 2008 6:50 PM

155-185-205-225-235(9) did not get low enough on the last rep + 10x @ 135. Legs = smoked

Comment #457 - Posted by: RLPack m/27/177#/5'9'' at August 26, 2008 6:51 PM

never did front squats before, and i don't have the proper gear. had to start the bar on the ground and lift it to place before each set.

2*cfwu

15*10 (was the bar)
35*10
55*10
Attempted 75,then did 55*5, 55*5
55*10

horribly weak at front squats, need to work on this

Comment #458 - Posted by: Edward Stibick at August 26, 2008 6:51 PM

40/M/163

CFWUx3(ring dips)

Had no idea what I could do, so started low and turned out pretty close :)

85
95
100
105
110

Comment #459 - Posted by: BrettL at August 26, 2008 6:54 PM

10 X 95
10 X 105
10 X 115
10 X 125
10 X 135

Comment #460 - Posted by: dyagg at August 26, 2008 6:55 PM

Sorry about the gloves question. Didnt realize it was such a sensitive subject.

Comment #461 - Posted by: PBR at August 26, 2008 6:55 PM

M/29/220/6'1

85, 95, 105, 105, 105

Comment #462 - Posted by: Charlatan 6 at August 26, 2008 6:59 PM

all 5 sets - 135lbs

Comment #463 - Posted by: blatz 30yom 6'3" 220lbs at August 26, 2008 7:05 PM

warm up

45 x 10
65 x 10
85 x 10
95 x 10
105 x 10
115 x 10
135 x 10
155 x 6

Comment #464 - Posted by: MDS1971 at August 26, 2008 7:07 PM

23/148

WOD as rx'd

135
185
195
200
205

Comment #465 - Posted by: Travis H at August 26, 2008 7:07 PM

f/25/120/5'5"

70-90-95-100-105

Comment #466 - Posted by: crystal at August 26, 2008 7:09 PM

Bwt:164.0
10 min warm-up on elliptical
35/40/45/50/55
went low weights so I can work on form.

Comment #467 - Posted by: Buela at August 26, 2008 7:11 PM

135-10x
155-10x
155-10x
155-10x
160-10x

Comment #468 - Posted by: Cory at August 26, 2008 7:13 PM

95
95
115
135
135

First time doing front squats and i am not a fan

Comment #469 - Posted by: kc 23/m/170 at August 26, 2008 7:17 PM

Deadlift
325 x 3
335 x 3
355 x 3
360 x 3
365 x 3

305 x 15

1/2 Angie
6:25

Rest 5:00

1/2 Angie
8:37

Comment #470 - Posted by: Jeff at August 26, 2008 7:20 PM

32/F/5'4"/130

Reeeeeally glad I've been doing heavy sets of 20 back squats after being inspired by reading Rip articles (and Starting Strength)
I'm pretty happy with these numbers, the sets are in a weird order since I wanted to lift my goal weight early in the sets so fatigue wouldn't factor as much.

115x10
135x10
115x10
125x10
145x4

Tomorrow looks like torture.

Comment #471 - Posted by: Shana A. CrossFit East Decatur at August 26, 2008 7:22 PM

weight in kilos

43-50-55-60-60

Comment #472 - Posted by: Rookie at August 26, 2008 7:29 PM

Front Squat 10-10-10-10-10 reps
BW:178
Each set 105#

Comment #473 - Posted by: blades at August 26, 2008 7:32 PM

m/30/68"/160#
Run 6.5 miles (47:00)

Day 6 burpee challenge

Light snatch work with OHS

snatch + 3 OHS
115x1+3x4
125x1+3x3
135x1+3x2

Comment #474 - Posted by: Ryan S at August 26, 2008 7:34 PM

14 hour work day. Not enough time or enegy. Do this one tomorrow

Comment #475 - Posted by: Vince S at August 26, 2008 7:37 PM

65. 85. 115. 135. 145.

first time back in a long time!

Comment #476 - Posted by: struth at August 26, 2008 7:39 PM

male/39/6'0"/193

Each set 95#. Went for form. Had to switch to OHS for last set due to recurring elbow/forearm pain.

Comment #477 - Posted by: Jeff H at August 26, 2008 7:39 PM

m/39/6'/190

95
105
115
125
135

took it easy on the knees tonight

Comment #478 - Posted by: Don King at August 26, 2008 7:45 PM

M/36/185

135
135
135
145

Comment #479 - Posted by: James at August 26, 2008 7:45 PM

M/25/170/6'0

As Rx'd
115
135
145
155x5(f)
150x7(f)

Comment #480 - Posted by: rs10s at August 26, 2008 7:48 PM

M/22/170/6'2"

115
115
115
115
125

Comment #481 - Posted by: Dean at August 26, 2008 7:52 PM

Two of my work buddies wussed out and didn't show up. So me and the one brave soul who showed did this:
21 DB Swings
21 Burpees
400-m Run
15 DB Swings
15 Burpees
200-m Run
9 DB Swings
9 Burpees
100-m Run

I was using 45-lbs DBs and he was using 35-lbs. I came in at 8:21, he got 12:47. Damned impressive for his first Crossfit exercise.

Thanks again to those of you who gave me tips for structuring this.

Comment #482 - Posted by: Nick at August 26, 2008 7:53 PM

225 x 10
245 x 10
265 x 10
285 x 10
285 x 10

Comment #483 - Posted by: cmh at August 26, 2008 8:00 PM

22.m.135.65"

as rx'd
205, 205, 205, 205, 215

Comment #484 - Posted by: Francis Vu Nguyen at August 26, 2008 8:00 PM

155 x 10
175 x 7
175 x 10
175 x 10
175 x 10

Comment #485 - Posted by: MarcusG 5'9" 170 at August 26, 2008 8:05 PM

85-85-85-85-85

I have horrible wrists, so I definitely couldn't do more.
f/27/128

Comment #486 - Posted by: jbutt at August 26, 2008 8:09 PM


135 x 10
185 x 10
195 x 10
205 x 10
215 x 10

Oops! I did back squat, didn't realize it was front squat until I logged back in to post!!!

Comment #487 - Posted by: Troy/6'4"/200/St.Louis at August 26, 2008 8:10 PM

27/m/185

165 x 10

Comment #488 - Posted by: ellis at August 26, 2008 8:17 PM

m/21/145/5'10"

65 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Comment #489 - Posted by: Alberto V at August 26, 2008 8:21 PM

22-225
wod as rx'd
135-215-235-245-255(4)

Comment #490 - Posted by: Sam L at August 26, 2008 8:23 PM

life is good

Comment #491 - Posted by: Edwin 25/m/5'8"/175 at August 26, 2008 8:28 PM

this WOD hurt the legs, but it was nice to not have to bust my ass for 15 minutes.
185 x 10
185 x 10
185 x 5
135 x 10
135 x 10

28/185/male
AKA Tito

Comment #492 - Posted by: Kirk Rangel at August 26, 2008 8:34 PM

135
155
185
195(f) x 7
180

Comment #493 - Posted by: goobey at August 26, 2008 8:36 PM

I'm back in the States now. Glad to be home from Iraq, and back to a somewhat normal life. Today was my first WOD since I've been home.

95/135/155/185/165

I'm looking forward to checking out CF Camp Pendleton.

S/F
Katz

Comment #494 - Posted by: Joe at August 26, 2008 8:46 PM

M/37/5'8"/161lbs
500m row/3 minutes
105lbs
105lbs
115lbs
125lbs
135lbs
500m row/3minutes

Comment #495 - Posted by: Brett at August 26, 2008 8:50 PM

I had a heck of time with this WOD. It has been years since I last did front squats and when I did I used a smith machine. I gave this one a shot:
warm-up 65lb x 10 for three sets. On the third set, I adjusted my hand and arm position as the first way was killing my fingers. I honestly could not hold the bar properly using the grip position from the video- I am not that flexible.
With my adjusted grip:
75lb X 10
85lb X 10
100lb X 10
115lb X 10
135 lb X 10

I could have started higher, but I am glad I was cautious on this one.

Comment #496 - Posted by: Rick L at August 26, 2008 8:50 PM

135
185
190
195
205 (Failed on #6)

Comment #497 - Posted by: chris M/36/192 at August 26, 2008 8:52 PM

135-135-135-135-135

Comment #498 - Posted by: baker-b at August 26, 2008 8:54 PM

M/5'11"/177lbs.

137.5, 187.5, 187.5, 187.5, 187.5

Comment #499 - Posted by: quallnow at August 26, 2008 8:58 PM

135,145,155,165,170(9)

Comment #500 - Posted by: ronnie at August 26, 2008 8:59 PM

Bwt: 173 (from 165 due to vacation)

As Rx'd

135/135/140/145/150

Comment #501 - Posted by: Cory at August 26, 2008 9:04 PM

135-155-175-175-155

Comment #502 - Posted by: narco at August 26, 2008 9:15 PM

95/110/135/135/135

Comment #503 - Posted by: adam/m/23/165 at August 26, 2008 9:19 PM

M/28yrs/170lbs

95, 115, 135, 155, 185

Getting back on the train...

Comment #504 - Posted by: Rob at August 26, 2008 9:21 PM

135, 185, 205, 205, 205

Wrists couldn't take any heavier. The rack always needs more work.

Comment #505 - Posted by: a noble at August 26, 2008 9:23 PM

Really tired and jetlagged after 2 week vacation.

CFWU x 3

WOD as rx'd:
Front squat: 95x10,105x10,110x8,105x7,95x10

Comment #506 - Posted by: Harpo m/41/5'7"/145 at August 26, 2008 9:26 PM

Ran 1 mile
95,115,135,155,155

Comment #507 - Posted by: Scott B 35/5'10"/192 at August 26, 2008 9:32 PM

45X10 WU
WOD Loads:
95-115-135-155-175

Thanks Coach!

Comment #508 - Posted by: FFChad_M/37/6'1"/215 at August 26, 2008 9:37 PM

m/34/180

CFWU

95-115-135-145-155

Strangely felt like a great leg recovery workout after the 300 squats...

Comment #509 - Posted by: HF11 at August 26, 2008 9:45 PM

m/25/160

Hip flexors, lower hamstrings and obliques super sore from football on sunday and murph yesterday.

Warmup
quick stretching, 12 dumbbell swings 30#, 10 front squats @ 45#

WOD: Front squats 135 x 5x10
Deadlift:
185 x 12
235 x 8
235 x 6

Comment #510 - Posted by: scott at August 26, 2008 10:00 PM

27/190/m
135
155
165
175
185

Comment #511 - Posted by: hardcorecm at August 26, 2008 10:03 PM

M/24/193/6'1"

135, 155, 165, 165, 165
Maybe I should have tried heavier, but practice was tonight

Comment #512 - Posted by: Adam at August 26, 2008 10:05 PM

m/34/200
cfwux3
115,135,145,155,165
at home, clean each rnd.

Comment #513 - Posted by: jpratt at August 26, 2008 10:05 PM

155,165,175,180,185

Comment #514 - Posted by: Neil 155/M/20 at August 26, 2008 10:22 PM

75/95/75x3

Comment #515 - Posted by: avitevet at August 26, 2008 10:33 PM

135, 145, 155, 165, 175x8.

Wrists gave out on last set.

Comment #516 - Posted by: Fiman M/26/5'11"/211.5 at August 26, 2008 10:37 PM

95# for all 5 sets

Left knee sore (AS)
Focused on form

Comment #517 - Posted by: BJP - m/27/169#/5'9" at August 26, 2008 10:38 PM

M/28/6'0"/220

135-140-140-140-140

Comment #518 - Posted by: Brady H. at August 26, 2008 10:50 PM

M/40/185

In lbs -

95/115/125/135/145

Comment #519 - Posted by: toby or not toby at August 26, 2008 10:57 PM

135
155
175 X 3

Comment #520 - Posted by: coyo at August 26, 2008 11:16 PM

OK, this really killed me. Not my legs but my wrists. This is definitely a functional WOD!

My Workout was

CFWU, with PUs and Dips assisted by ...25k *that is 10k less than one month ago, just in case you had not noticed it *BTW, my keyboard is doing some funky things.,…

I only did 2 rounds of Overhead squats, not wanting to get to much punishment before the WOD

Ok, got into the WOD. Started with 132 punds, intending to progress from there....no way! Leg wise i guess I could have done it up to around 180. But my wrists just would not let me do it. I actually had to split the 10s into 5s...except the last set, which I managed to finish nonstop. Am I doing anything worng or isit supposed to hurt wrists that much+ Please advise.

P.S. sorry for the illiteracy. My keyboard is also killing me....

35/M/6.0/215#
CFtting since Jul/28/08

De nieve, huracán y abismos, el sitio de mi recreo.

Comment #521 - Posted by: Ignacio de la Viuda at August 26, 2008 11:27 PM

36/M/6'5"/211

As Rx'd

135-135-145-155-165

Regards,
Dave

Comment #522 - Posted by: Dave Smyth at August 26, 2008 11:31 PM

95-105-125-135-140

These are difficult for me due to the fact that my wrists are not flexible and that makes my hands feel like they are on the verge of cramping. Anyone else have this issue? How does one add elasticity to one's wrists???

Comment #523 - Posted by: MikeB m/38/5'10"/198 at August 26, 2008 11:54 PM

115-115-115-115-115

went down nice and fast and got below parallel for depth. Still relatively new to front squats, can't wait till my wrists can handle it!

Comment #524 - Posted by: D00M33 M/23/5'11/170 at August 27, 2008 12:13 AM

5 X 10 Reps of 115 lbs, that sucks

Comment #525 - Posted by: Matt at August 27, 2008 12:23 AM

40kg, 42.5kg, 45kg, 47.5kg, 50kg.

Sore this morning, don't know what hurts more my legs or my shoulders and wrists.

Good fun

Comment #526 - Posted by: Elaine, Scotland at August 27, 2008 12:48 AM

M/26/193

CFWU x3 minus over head squats

Bike 5 minutes

135,155,175,195,205

Comment #527 - Posted by: Lawrence C at August 27, 2008 1:11 AM

95-115-135-185-205

Comment #528 - Posted by: TomO 42/m/200 at August 27, 2008 2:57 AM

135
155
185
195
205-8

Comment #529 - Posted by: SteveO 24/m/190 at August 27, 2008 4:01 AM

85,95,95,95,95

Comment #530 - Posted by: westxun at August 27, 2008 4:32 AM

M/44/5'11"/196

135-150-150-140-140
gotta work on the grip/technique-killed the shoulders

Comment #531 - Posted by: Ken at August 27, 2008 4:48 AM

One thing that may help all of you with wrist problems is to bring your elbow into the center and hands wider than elbows.

The weight should not be in your hands/wrists, it should be resting on your shoulders so i don't understand why it would hurt your wrists.

But then again, i'm like Gumby so who am i to judge.

Comment #532 - Posted by: Helen F/39/5'7"/128 at August 27, 2008 4:56 AM

115
125
145F p 2
125
120
120

Comment #533 - Posted by: ferg at August 27, 2008 5:01 AM

Skipped to get back on schedule.

Comment #534 - Posted by: Camille at August 27, 2008 5:28 AM

My post earlier weren't Rx'd. I did back squats instead of front squats, didn't read the post right. So as you can imagine my wieghts were a little higher.

Comment #535 - Posted by: cmh at August 27, 2008 5:47 AM

135-155-185-190-195

Comment #536 - Posted by: fitz 25/M/175/71" at August 27, 2008 5:52 AM

Grip needs lots of work.
135, 155, 175, 185, 195

Comment #537 - Posted by: Blanks at August 27, 2008 5:56 AM

M 33/145/5'7"

100-120-130-140-140

Comment #538 - Posted by: Dan at August 27, 2008 6:02 AM

95
105
115
125
135

Comment #539 - Posted by: Eric M at August 27, 2008 6:04 AM

f/25/107

65-75-80-85-90

front squats are hard after murph

Comment #540 - Posted by: Laura Kurth at August 27, 2008 6:11 AM

165, 185, 185, 185, 195

m/27/187#

Comment #541 - Posted by: kevin c at August 27, 2008 6:20 AM

CFWU w/88lb assist on pullups/dips

Tried some front squats but the technique just wasn't there. Either was choking or starting to hold the bar with my hands. Maybe did 7 reps of #65

Finally gave up and moved to back squats.
95
95
95
115
115

Comment #542 - Posted by: Mat at August 27, 2008 6:23 AM

Warmup:

jump-rope
10x body weight squat
10x 45#
10x 75#

Workout:

10x 95
10x 95
5x 95 -- too tired
10x 85
10x 85
10x 85

Comments:

Seeing rx of 5x10 squats, I thought of this page: http://www.t-nation.com/readArticle.do?id=651322

Basically that guy thinks that if you're doing 50 reps of something, then you are probably targeting maximal hypertrophy, which I now understand is related to sustained power capacity due to the generation of intra-muscular blood vessels.

So for hypertrophy, you're looking at 36-50 total reps, at a load of 70%-80% of 1RM, with a 60-120 second rest interval.

Well I tried doing a 120 second rest interval at 95# and I plumb wore out fast :-) I think my conditioning is horrible, but I knew that already.

I am really interested in seeing a prescribed rest interval in the crossfit strength workouts. The reason is, given "5x10 front squat" Rx, you have 2 variables to play with: weight and rest interval. They are related, but higher weight + longer rest will do something different to your body than lower weight + shorter rest. The first will target strength more, the second will target conditioning more. Which is the goal of this workout?

Or am I totally off base here?

M/36/6'3"/175#

Comment #543 - Posted by: Ed in Austin at August 27, 2008 6:30 AM

5 x 10 of 165.

Comment #544 - Posted by: mjc at August 27, 2008 6:31 AM

45-50-55-60-65 all kilos

Comment #545 - Posted by: peesu (Fin) at August 27, 2008 6:49 AM

#87: You are correct. Try to do the max weight you can do for 5 sets of 10 reps. Also, try to increase the weight with every set if you can. Take as much rest as you need between sets.


130
135
140
145
150

As rxd.

165/29/m/5.9

Comment #546 - Posted by: Bill Stock at August 27, 2008 6:54 AM

Partner and I went lightweight and analyzed each other’s form. We sacrificed the intensity on this WOD in favor of consistently nailing the mechanics (getting the bar in a straight-line every time). By the end, our FSQ looked better and felt better—funny how you start to feel the differences.

95# 10-10-10-10-10

Then I ran a PT session for a small group of people and we did Frelen (or, what I think Frelen is).
400m / 95# Thruster / 55# KB Swing for 3Rnds 21-15-9
The group used different weights and worked on getting the technique down, and I joined in and did the workout. Man, what a bad idea on my part. I’m hurt’n today. The Thruster kicked my butt, and the overall workout took me 13:15. Bottom line, I was worn out.

Comment #547 - Posted by: Doyle 35/m/5'9"/155 at August 27, 2008 7:00 AM

95-117-124-128-135

Comment #548 - Posted by: Jack - 22/M/161/5'10 - South Korea at August 27, 2008 7:02 AM

ok yesterday about killed my girls, no tellin when the last time they did squats was.... but they were troopers. i only had two bars to work with so while two were doing their squats we set up ab work in between.

the weight wasn't real heavy but they pushed and now this morning they all can hardly walk.

they started with just the bar
45lbs
50lbs
55lbs
60lbs
65lbs

we're working on it.

Comment #549 - Posted by: Hernando Softball at August 27, 2008 7:03 AM

111 lbs.

Comment #550 - Posted by: t-1000 at August 27, 2008 7:32 AM

115, 125, 130, 135, 140

Comment #551 - Posted by: LTP at August 27, 2008 7:42 AM

51 yoa new guy....did this, as scheduled...at
135, 145, 155, 165, 155. wasn't the weight, it was the lack of flexibility in the wrists and hands

Comment #552 - Posted by: Ron F. at August 27, 2008 7:56 AM

60,65,70,70,70kg

Comment #553 - Posted by: Tamas at August 27, 2008 8:16 AM

46m 200#
135, 155,155,155, 155

Comment #554 - Posted by: Jim Evans at August 27, 2008 8:23 AM

CFWU- 12 pu's @ 30 assist

45,50,55,60,60

Comment #555 - Posted by: verve at August 27, 2008 8:25 AM

155 175 185 190 195

Comment #556 - Posted by: Ray Apa at August 27, 2008 8:49 AM

32/m/210/6'5"

185x10
185x10
185x10
185x5 (lower back go boom)

Had to stop, form must have gone and messed my lower back up good. Hard a hard time getting around last night and it is not much better today. Not happy.

Comment #557 - Posted by: Corey at August 27, 2008 8:54 AM

m/40/72/175

run 2 miles 15:30
5x10x125lb front squats
run 1.5 @ 12:00

Comment #558 - Posted by: Derek at August 27, 2008 8:55 AM

135/155/155/135/135

Comment #559 - Posted by: Hale at August 27, 2008 9:09 AM

as RX'd first time doing front squats. I don't think I have the form quite right.

10 x 65
10 x 75
10 x 80
10 x 80
10 x 70

M 32 135 lbs. 5'6"

Comment #560 - Posted by: Noah at August 27, 2008 9:10 AM

m/37/175

Warm up
Run 1 mile
CFWU x 2

Was not sure where to start with these:
5x10 Front Squats
95,100,105,115,120

The 120's were a real challenge. Thought I was gonna pass out, but that was the right weight to shoot for next time.

Comment #561 - Posted by: Scott Andresen at August 27, 2008 9:15 AM

33/m/72"/180

135-155-175-185-185

Comment #562 - Posted by: ffkwill at August 27, 2008 9:34 AM

33/M/192

95
115
135
155
165

Comment #563 - Posted by: Ralphy at August 27, 2008 9:34 AM

95/115/125/135/145

Comment #564 - Posted by: mike in the ro at August 27, 2008 9:48 AM

M/34/511/204
600m swim for a warm-up, and to work some of Murph soreness out. Actually, it was more of a flunder than a swim.

As Rx'd
140
160
170
180

Comment #565 - Posted by: N8 at August 27, 2008 9:50 AM

Working wounded:

Knee trouble (possibly due to tight IT band).

Warmup: 2x
Hip extension - 30
Foam Roller
GHD Sit-up - 30
Foam Roller
Push-Ups - 30
Foam Roller
Pistol (good leg) - 10
Foam Roller

Workout:
Asst. Pull-ups 30-25-20-15
Seated DB Press 5-10-15-20

about: 20 Minutes

Comment #566 - Posted by: Turtle 30/m/5'11/165 at August 27, 2008 9:51 AM

did this on 8/27

worked up to 170X9

then did the navy seals wod
50 - 35 - 20

Push press (65lbs)
Box Jumps (20" box)
Sumo Deadlift High Pull (65lbs)
Push up
Sit up

in 27:32 (slow!!!)

Thanks!

Comment #567 - Posted by: murph at August 27, 2008 10:22 AM

48/M/160

as rx'd

95/135/145/155/155

Comment #568 - Posted by: ncsheepdog at August 27, 2008 10:23 AM

33/m/5'4"/145

wanted to try muscleups today since I recently got my rings.

MU x 30
45lb FS x 150

Did 15 sets of 2 x MU and 10 x FS

15:20

Comment #569 - Posted by: TC at August 27, 2008 10:27 AM

done yesterday

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

back to gym @ nite for

400m run, cfwu, (waiting waiting for the squat rack) 400m run, db swings, some dls, some walking lunges (tryna stay warm)... warm-up front squats 10 x 85#, 10 x 95#

WOD: front squats 10-10-10-10-10
105
115
125
135
145

all below parallel. challenging. finishing the 6th rep thinkin "holy cr*p, 4 more reps?!" and after that last rep legs wobbly, everything shaky, and lungs just can't get enuf oxygen... n then "how da heck am i gonna do that again with more weight?... for TWO more sets!?" haha! i luv this stuff.

Comment #570 - Posted by: cleverhandz at August 27, 2008 10:34 AM

39/6/204

5x10
95,95,95,95,105

yeah i am weak and slow but i make up for it by being uncordinated. First time with squats and it wasnt so much the weight as the soreness in my wrists. Lots of progress to make obviously.

Comment #571 - Posted by: Rbyrn at August 27, 2008 10:35 AM


M/22/6'1/185

did Back Squats instead

135 X 10
155 X 10
175 X 10
185 X 10
195 X 10

could have gone a little heavier probably. form has improved a lot.

Comment #572 - Posted by: COS at August 27, 2008 11:11 AM

Almost snapped my wrists the first set doing this, had my hands too spread out.

After stretching and walking a bit to warmup:
95x10 reps
135x10 reps for 4 sets

Really focused on form. Wrists were still a little sore/tight but didn't feel like they would snap after the first set.

Comment #573 - Posted by: Chrono M/37/5'10"/182 at August 27, 2008 11:16 AM

89, 99, 109, 119, 129

Comment #574 - Posted by: JENNY O. 37F/125# at August 27, 2008 11:26 AM

Front Squats 5 sets of 10 @ 65/75/85/95/105; then C2 Row 3 x 1k w/2 min recoveries (4:34/4:30/4:30).

Comment #575 - Posted by: Stan K at August 27, 2008 11:36 AM

Front squats 5x10

133
138
143
148
155

Comment #576 - Posted by: Tim 28/6'1"/200 at August 27, 2008 11:47 AM

F/39/120

95
105
115
125 6 reps only
125 6 reps only
95

Comment #577 - Posted by: DianePaleyChicagoland at August 27, 2008 11:53 AM

34yom/168/6'0"

115,115,125,125,125

31yof/126/5'6"

85,85,85,85,85

Comment #578 - Posted by: tdapnyc at August 27, 2008 12:00 PM

29/m/210

135
155
165
175
185

Comment #579 - Posted by: CAM at August 27, 2008 12:02 PM

As Rx'd

95
105
115
125
135

Comment #580 - Posted by: Mike M/22/6'0/170 at August 27, 2008 12:13 PM

135
155
160
145
145

A very unfamiliar lift for me, hard on the wrists.

Comment #581 - Posted by: MacDaddy M/39/5'10"/185 at August 27, 2008 12:18 PM

2x cfwu 15 reps

95 all 5 times.

Comment #582 - Posted by: Ambro at August 27, 2008 12:29 PM

front squat
10 * 66 kg - 145 lbs
10 * 71 - 156
10 * 71 - 156
10 * 76 - 167
10 * 71 - 156

Comment #583 - Posted by: Capt_Phil/m_48_181/France at August 27, 2008 12:55 PM

0.75 mile run to the gym as warm-up.

95
105
105
105
115

Good form throughout. Legs very, very burned out from the past few days.

Comment #584 - Posted by: rtylershaw 72kg/168cm/31yo/m at August 27, 2008 12:56 PM

95x10
115x10
135x10
140x4
115x10

Comment #585 - Posted by: firedave at August 27, 2008 12:56 PM

First time doing front squats.
45
65
95
95
95
My quads are so sore today 8/27 I had to take a rest day. These hit a totally different spot than regular squats!

Comment #586 - Posted by: Bird M45 5'9" 180 at August 27, 2008 12:58 PM

28\m\235

95,115,135,155,160

Comment #587 - Posted by: hosedragger998 at August 27, 2008 12:58 PM

95,115,135,155,175(7-3 legs fine wrists and shoulders were the problem)

Comment #588 - Posted by: Mike Malone_M/190/32 at August 27, 2008 1:31 PM

ME Black Box Day
shdr. press and dead

Comment #589 - Posted by: brewer at August 27, 2008 1:55 PM

37/6'2"/195

If your doing this one right, you'll feel your pores start to drip sweat around before you are done with the 10th squat.

As RX'd: 70/80/85/90/95kg (209lbs)

Comment #590 - Posted by: Brent Maier at August 27, 2008 2:08 PM

M/50/6'3"/253

3xcfwu
Round 1: 5x135, 5x115
115
115
120
120

Comment #591 - Posted by: CapeCodDave at August 27, 2008 2:10 PM

M/49/185

95/115/135/145/155

Comment #592 - Posted by: dbarrick at August 27, 2008 2:59 PM

F/36/132

warm up - easy treadmill 15 min, CFWU light on pullups/dips (have to take it easy for a while)

WOD: all at 45lbs - working on getting the form right. All "I Dream of Jeannie" style.

Comment #593 - Posted by: bonnie at August 27, 2008 3:21 PM

115-135-155-175-195

bwt 178

Comment #594 - Posted by: Josh Pinson at August 27, 2008 3:23 PM

135x10
145x10
155x10
165x10
175x10

Real happy with this one. Haven't done FS in a while. PR for 1 rep before today is 180.

I'm guessing I can pretty much shatter that any time I want now

Comment #595 - Posted by: Vince S at August 27, 2008 3:41 PM

95
115
135
155
175 (bw)

Started a little low and didn't know how much to jump. Should be heading towards the 200 range next time.

Comment #596 - Posted by: CHAD-ETOWN (27/5'11"/172) at August 27, 2008 3:45 PM

M/32/5'9/212

Focused on form and going deep

As Rx'd

115,135,155,185,165

Realized after 185 I had only done 4 sets and had to drop to 165 in order to get another set of 10.

Comment #597 - Posted by: Bob in the River at August 27, 2008 4:05 PM

26/M/6'2"/204

95 - 115 - 120 - 125 - 130


Trying to catch up, doubled up today this workout and the 800s/presses. Good times!

Comment #598 - Posted by: Olde English at August 27, 2008 4:08 PM

m/34/70/190

135,185,205,225,235

Comment #599 - Posted by: Brutz at August 27, 2008 4:26 PM

135, 135, 135, 135, 135

Comment #600 - Posted by: Todd at August 27, 2008 4:33 PM

Is using a smith machine for front squats in the gym considered cheating?? I didnt use it but my friends load was alot more than mine way more and i can usually one rep max way more than her. Is it considered assistance??

Comment #601 - Posted by: Natalie at August 27, 2008 4:36 PM

as rxd

I will start at 155 next time

135
155
165
165
165

Comment #602 - Posted by: OSV/43yo m/165#/5'10" at August 27, 2008 4:43 PM

As Rx'd
95-115-135-165-185

m-28/5'10"/160/

Comment #603 - Posted by: Kyle A at August 27, 2008 4:52 PM

M/42/212
95
105
115
135
165

Comment #604 - Posted by: Kevin Seiwell at August 27, 2008 5:21 PM

M/30/5'9"/179
95
105
115
135
165 last set was broken

Comment #605 - Posted by: ENGLAND at August 27, 2008 6:05 PM

85,95,105,110, x10
115x8

Comment #606 - Posted by: Sue Ady at August 27, 2008 6:19 PM

43 yom-175#, 6'1"
Done Aug. 27th
pre-clean tech work 3reps
64/94/114/134/144
WOD - 10 reps x 5 sets Front Squats
94/114/134/154/169(5)

Comment #607 - Posted by: Rob Corson at August 27, 2008 6:35 PM

Felt sluggish today, may still be feeling yesterday's "Murph."

warm-up with some 45# front squats

95
115
125 (5)
115 (5)
115
115

maintained good form, just a little disappointed with the loads today.

Comment #608 - Posted by: Quietly Improving m/42/6'/183# at August 27, 2008 6:47 PM

34/M/185

155 easy
185 easy
205 not easy, but feeling good
205 by rep 7, was cussing, big yell by rep 10
185 by rep 6, praying for death

All sets B&B, unbroken

Comment #609 - Posted by: amped at August 27, 2008 7:17 PM

M/46/145
Warm up 10 minutes on the bike then KB swings, high pull, snatch, clean and press, lunge each x5 per side.
20x45lb HPC's for WU

95-115-135-145-145

I can still feel Murph.
Bingo - that looks like a good work out. I'm going to try that one.
Tim p_az - again good work. I thought about trying to keep up. I have some work to do. And you say your weights have decreased?

Comment #610 - Posted by: jon h at August 27, 2008 7:29 PM

m/30/6/225

95x10
115x10
135x10
145x10
165x10

Haven't front squatted much. Still learning the form.

Comment #611 - Posted by: Andy A at August 27, 2008 8:11 PM

m/36/5'8"/185
95,105,115,125,135

Comment #612 - Posted by: lawman698 at August 27, 2008 9:03 PM

new to crossfit

95
115
115
115
115 a couple pauses but never put it down

pretty much weak sauce :/

Comment #613 - Posted by: Matthew 25/5'7"/155 at August 27, 2008 9:04 PM

M50/170

105
115
125
135
150

Comment #614 - Posted by: bdm at August 27, 2008 9:09 PM

Haven't been doing full Rx'd workouts for a week or so now while rehabbing rotator cuff problems. I plan to go easy on the upper body stuff, and subbed back squats for this WOD:

CFWU x 3 (careful with pullups and dips)

w/u: 95x5, 135x5

185x10
195x10
205x10
205x10
205x8 + 185x4 after stripping 20# quickly

Row 2000m on C2 rower: 8:16
30 KTE
shoulder rehab stretch routine

Comment #615 - Posted by: Chris M_38/M/175 at August 27, 2008 10:53 PM

85/95/110/120/135

Comment #616 - Posted by: Jaeger 39/168/5'10" at August 28, 2008 2:23 AM


Did these as start of a longer session working on olympic lifting technique

45
60
60
75
75

Comment #617 - Posted by: JTL at August 28, 2008 3:44 AM

Finally back in the game. D:
1:70KGX10
2:70KGX10
3:70KGX10
3:70KGX10
4:70KGX10
5:75KGX10

Comment #618 - Posted by: Silky Keith at August 28, 2008 5:18 AM

M35/86kg

CFWUx2 D8 P19/3
WU 20kgx10

50kg
55kg
60kg
60kg
60gk

Comment #619 - Posted by: MaTePe at August 28, 2008 6:06 AM

M/28/166/72"

45
65
85
90
95

Next time I think I'll start with 85 and work up.

Comment #620 - Posted by: keithcelt at August 28, 2008 7:05 AM

F/30/5'1/120

WU 45 x10

55
65
75
85
85

Started too low.

Comment #621 - Posted by: DGaz at August 28, 2008 8:19 AM

135,165,185,195,205

Comment #622 - Posted by: Kevin McClellan 47/M/192 at August 28, 2008 8:41 AM

No WOD today - gym at school is packed... Did this instead

25 pull ups

3x
10 Ring push ups
10 Deadlift @ 185#

3x
10 Ring push ups
10 Deadlift @ 205#

3x
10 Ring push ups
10 Deadlift @ 225#

10 Ring push ups
10 Deadlift @ 285#
10 Jackknife push ups

3x
10 side bends each side @ 45#
10 dips

Comment #623 - Posted by: Scott - M/32/5'8"/170 at August 28, 2008 9:14 AM

I'm temporarily without weights so I did 5 sets of single leg squats, 10 per side. Last month I could crank out 20 of these totally unassisted. Now I have to hold something for balance. I'd say it's good to be back, but honestly it's more humiliating than anything.

Comment #624 - Posted by: K at August 28, 2008 9:35 AM

26/08/08
Front squats 10-10-10-10-10
R1 40kg
R2 45kg
R3 50kg
R4 60kg
R5 70kg

Comment #625 - Posted by: blackrockboy at August 28, 2008 10:06 AM

M/37/5'10/190

135x10
145x10
165x10
185x10
205x5f
135x10

Comment #626 - Posted by: John at August 28, 2008 11:13 AM

48/m/145
95#x10
115#x10
125#x9
115#x10
115#x9

Comment #627 - Posted by: --E5fyrman-- at August 28, 2008 12:19 PM

m/42/200/5'11"
as rx'd 3 sets 135, 2 sets 155
50 DU
50 glut ham situps
30 PU

Comment #628 - Posted by: P. L. at August 28, 2008 12:31 PM

125x10
130x10
135x10
140x10
150x10
160x10

Comment #629 - Posted by: jp at August 28, 2008 12:42 PM

Front Squats, each times 10:
95
145
165
175
185

Then a self APFT...at VIP...

Comment #630 - Posted by: jongb at August 28, 2008 12:53 PM

done on Thursday 8/28/08 after 1/2 murph

5x10 fs

45x5
45x5
50x5
60x5
65x5

doing light to practice form
wrists are hurting

Comment #631 - Posted by: Mili E7 f/155/5'6"/42 at August 28, 2008 1:00 PM

I meant 5 sets of 10 reps FS.

Comment #632 - Posted by: Mili E7 f/155/5'6"/42 at August 28, 2008 1:15 PM

33/M/181

95
115
135
155
185

these are a lot harder then regular squats

Comment #633 - Posted by: Thumpz at August 28, 2008 1:32 PM

as Rx'd
135, 155, 175, 195, 205
Started too low, but the high end was just right

Comment #634 - Posted by: Brad 32/m/225/74" at August 28, 2008 2:11 PM

as Rx'd
135, 155, 175, 195, 205
Started too light, the last two sets were tough

Comment #635 - Posted by: Brad 32/m/225/74" at August 28, 2008 2:12 PM

133lbs
4,6,6,9,10

Comment #636 - Posted by: Simon at August 28, 2008 2:42 PM

Haven't done this for far too long, so I kept it fairly light and worked form...

135, 135, 145, 150, 155

Comment #637 - Posted by: Tap 40/M/175 at August 28, 2008 3:00 PM

CFWU

95, 115, 135 (only did 3 sets, read the workout wrong)

Comment #638 - Posted by: DJB at August 28, 2008 4:08 PM

34/M/170#/6'0"

CFWU x3
WOD: Front Squat 10-10-10-10-10
45x10 (WU)
95x10 (WU)
135x10
155x10
165x10
175x10
175x10

Comment #639 - Posted by: bylam at August 28, 2008 4:17 PM

Charity-
worked up to last 3 sets at 130

Comment #640 - Posted by: Jeff & Charity @ CF Snohomish at August 28, 2008 4:27 PM

27 yom 6'2" 155#

Pre: CFWU x3 (added 30# db push press)

WOD as rx'd:

65-95-115-135-135

Post:
Front squat 45# x10 x3

First time with this one so went light at the beginning. I guess even my last rep weight was light :-(. Go bird legs!!

Comment #641 - Posted by: Skeletor at August 28, 2008 4:47 PM

Oh, all squats ATA to full extension.

Comment #642 - Posted by: Skeletor at August 28, 2008 4:48 PM

M/27/5'9"/180

95-115-135-155-165

Comment #643 - Posted by: Sparky1981TX at August 28, 2008 5:10 PM

95
105
115
125 5, then 5
135 5, then 5

Comment #644 - Posted by: David Blumberg at August 28, 2008 6:43 PM

Front Squat 10-10-10-10-10 reps

1st rd 135x10
2nd rd 145x10
3rd rd 155x10
4th rd 165x10
5th rd 185x10
6th rd 200x5 just for fun :D

Today after ran in the morning I went to work and after work I went to the GYM to do the workout. I think I finally got the technique right! Finally I was feeling good and strong doing the F/S. So strong that I did an extra round of 200 pnd per 5 reps and I think I could go little more up. Next time I going to try go up to 225!!!!!!!!

Comment #645 - Posted by: El Boricua Loco at August 28, 2008 6:47 PM

29 yom 222# 6'1"
as rx'd
first time in "correct" rack position
135/170/185/205/225

Comment #646 - Posted by: Kuna at August 28, 2008 7:15 PM

225-215-205-195-185

Comment #647 - Posted by: Nick B. at August 28, 2008 7:23 PM

5x10x135

did this 28/08/08

Comment #648 - Posted by: runDRD at August 28, 2008 8:34 PM

95, 115, 135, 145, 150

Comment #649 - Posted by: B. Rhaly at August 28, 2008 9:12 PM

concentrated on form.
Did this one after the 30/40/50/60/70 work out. Rested about 15 minutes.

55
60
65
75
85 was probably too heavy after the first work out of the day. 30/40/50/60/70
10 reps at 85 pounds, I was hurting, but did it and didn't fail.
Lysa

Comment #650 - Posted by: Lysa F 43/125 lbs 5'5" at August 28, 2008 9:47 PM

M/27/171

Barefoot

110-110-110-110(broken6-4)-110(broken 4-4-2)

Comment #651 - Posted by: Rosko at August 28, 2008 9:48 PM

Jeff @ work
Only 4 sets didn't push hard. A2A
worked up to 180.

Comment #652 - Posted by: Jeff & Charity @ CF Snohomish at August 28, 2008 10:47 PM

Did back squats instead, couldn't get the balance for front squats and still aching from the last 2 days. 5 sets of 10:

154
176
187
187
198

Comment #653 - Posted by: JonK at August 29, 2008 1:35 AM

225
225
235
245
250

Comment #654 - Posted by: Rosie in Atl at August 29, 2008 5:03 AM

F/24/5'3/100#
Back Squats (Couldn't get the balance)
50
55
60
65
70

Comment #655 - Posted by: Yudy at August 29, 2008 5:58 AM


M/35/165
DID THESE AFTER DEADLIFT SINGLES
185X10,205X10 ONLY DID 2 HARD SETS

Comment #656 - Posted by: EJ at August 29, 2008 8:16 AM

I totally wrote this down wrong before I went to the gym. I did 10 sets of 10 Overhead squats.
Did 125 for one set. The rest were around 115.

Comment #657 - Posted by: CowboyDave-M-31-185-5'8 at August 29, 2008 10:40 AM

135
155
185
205
225

Hot damn that was heavy.

Comment #658 - Posted by: PO, m/30/5'9", 170 at August 29, 2008 10:49 AM

left knee sore from running hills in Stowe, Vt.

65,85,105,125,135

was strong

Comment #659 - Posted by: footdoc at August 29, 2008 11:04 AM

85,95,115,135,145

wrist hurt. You really have to get the elbows in and up to relieve the stress on the wrists.

Comment #660 - Posted by: rocketman at August 29, 2008 11:13 AM

95x10
105x10
115x10
125x10
135x10

could've went heavier (slacker)

Comment #661 - Posted by: Charles Mendoza m/34/5'8"/164 at August 29, 2008 11:39 AM

Rx'd
155-165-175-180(9reps)-165(R ham a little tender.

The more you know the sorrier you feel for thoes who don't.

Comment #662 - Posted by: SAJ 175/m/30 at August 29, 2008 2:12 PM

I hate front squats. My hand and wrist can't take the weight that I need for my legs.

So
WU - ROM, yoga.

5 x 10 of 45lbs (bar) and wrist were hurting the whole time.

Comment #663 - Posted by: J_Roddy 48/m/5'11"/195 at August 29, 2008 3:06 PM

m/31/145#

legs are killing me from "murph" but you just keep doin what they prescribe :}

135
145
155
165
175

Comment #664 - Posted by: al deezy at August 29, 2008 4:48 PM

WU: cleans with med ball and oly bar
WOD: squat clean up to squat: 95-95-115-115-135-135

Comment #665 - Posted by: Mischa 31 yom 145 at August 29, 2008 5:09 PM

CFWUx3
95
125
135
145
155

Comment #666 - Posted by: DJF M/38/5'8"/166 at August 29, 2008 6:26 PM

45 lbs each time

Comment #667 - Posted by: fern at August 29, 2008 7:30 PM

135-145-155-160-165(4)

Comment #668 - Posted by: do1 at August 29, 2008 8:55 PM

WOD front squats 10,10,10,10,10.
62.5k,65k,67.5k,70k,72.5k.
doin 10 made a difference for a change from 3,5 or 1's.

Comment #669 - Posted by: Pedro Barrera,Scotland at August 30, 2008 5:32 AM

m/41/212

40 kgs x50

Comment #670 - Posted by: bearcat at August 30, 2008 6:45 AM

made up thursday.
155,175,195,205,185
all below parallel except 1/2 of 205's.

Comment #671 - Posted by: mtvet/43/6'/208/m at August 30, 2008 8:56 AM

M/36/142

@ work, CFWU X
1-60#
2-90#
3-130#
4-150#
5-160# all below paralell

Comment #672 - Posted by: fireguy37 at August 30, 2008 1:23 PM

5x10x135

Comment #673 - Posted by: Ed H - M/43/5'11/205 at August 30, 2008 4:04 PM

M/30/5'9"/165

135
145
155
155
150

Comment #674 - Posted by: Antun Karlovac at August 30, 2008 8:52 PM

Still catching up from field ops...

85
95
105
115
125

only my 2nd time ever doing front squats, still getting a feel for the weight. It's a miracle to get the ONE stinking squat rack in the Hansen Globo Gym.

Comment #675 - Posted by: Al 32M/6'2"/185 at August 30, 2008 9:48 PM

all 95#

Comment #676 - Posted by: Rusty at August 31, 2008 4:27 AM

25/m/175
125
135
140
145
155

Comment #677 - Posted by: Mark Perrault at August 31, 2008 10:48 AM

CFWU x 3. Front squat WU: 45x5/95x10

Wod: 1. 135x10 2.145x10 3.160x10 (Failed on 8th rep). 4. 160x10 (Stuck it, felt awesome!) 5. 160x8

Legs were TOAST after this. Ass was wayyy below paralell for each squat. Form felt bang on.

M/24/5'11/163

Comment #678 - Posted by: Eric at August 31, 2008 11:25 AM

95x4
105x1
done after nasty girls

Comment #679 - Posted by: David Burns at August 31, 2008 12:40 PM

Warmed up with a little joint mobility, and then a moderatly paced Fran: 6:27

WOD as Rx'd
95# (was already on the bar)
115#
135#
155#
185#

Comment #680 - Posted by: Jason Mica at August 31, 2008 12:53 PM

Stec - 135,145,155,160,160 (Went easy but was still hard with a broken hand)

Comment #681 - Posted by: Jeremy Stecker 30/m/174 at August 31, 2008 2:12 PM

Fait 3 rondes de CFWU. Pour le WOD, pas encore assez de souplesse pour faire des fronts squats (va falloir que je pratique sans poids sur la pin), alors j'ai fait des back squats, 5 séries de 10. 225, 205, 205, 205, 205. Je suis partie ben trop raide, faisait 4 mois que j'avais pas fait de squats. Pris ça cool + concentré pour descendre le plus possible.

Comment #682 - Posted by: bigmarc_nb at August 31, 2008 5:37 PM

45, 95, 115, 135, 155
COULDVE DONE MORE

Comment #683 - Posted by: ScotB 25/m/185/5'10" at August 31, 2008 7:04 PM

M/39/170 - ax Rx'd
135
155
175
195
225

Comment #684 - Posted by: Rich Delgado at September 1, 2008 8:01 AM

as rx'd:
10 x 50kg
10 x 55kg
10 x 60kg
10 x 65kg
10 x 67.5kg

Comment #685 - Posted by: Zeb G at September 1, 2008 9:03 AM

95/115/125/135/125

Comment #686 - Posted by: homerba at September 1, 2008 10:21 AM

29/m/170

worked up to 135.

could of did more if fresh. Trying to catch up. did murph first. try more next time

Comment #687 - Posted by: skichiiwa at September 1, 2008 5:44 PM

m/36/6'4"/220#

Front Squat

10x (20kg on bar)

10x (30kg on bar - sore wrists - switch to regular sqats)

10x (50kg on bar)

10x (50kg on bar)

10x (50kg on bar)

Legs shot after yesterdays workout.

I suck at front squats!

Comment #688 - Posted by: JT at September 1, 2008 7:36 PM

185 all five times back squat.

Comment #689 - Posted by: Brian M/6'2"/175 at September 1, 2008 8:05 PM

135, 145, 155, 145, 135

legs just shot.

Comment #690 - Posted by: rowcoach at September 2, 2008 6:56 AM

m/34/5'9/175

CFWU - 2. Pressed for time. Layed in bed too long. Superman. Burgener.

135, 145, 155, 165, 170. Reps 8-10 real tough on last 2 sets. Weight rolling down shoulders causing too much weight on front of foot.

Comment #691 - Posted by: jrm at September 2, 2008 7:12 AM

m/6'/43/181

95,115,135(9)
Back hurt so stopped. Still a bit sore from the kata clinic and did not want to push it.

Comment #692 - Posted by: sfgrey at September 2, 2008 10:26 AM

************************************ 09/01

95
115
135
135
155

Comment #693 - Posted by: tommykrackcorn at September 2, 2008 11:04 AM

135 5 x 10

Comment #694 - Posted by: cak at September 2, 2008 1:46 PM

115
135
145
155
170(missed at 7 but accidentally had a 5lb plate on left side)

M 21 5'3" 137lbs

Comment #695 - Posted by: Sazzy at September 2, 2008 3:08 PM

M 54 5'9" 180lbs

115
135
155
155
165

Comment #696 - Posted by: Karsk at September 2, 2008 3:42 PM

75-85-90-90-90

Comment #697 - Posted by: Jen_F_25_5'9"_160 at September 2, 2008 3:54 PM

CFWU
95/10; 100/10; 105/10; 110/10; 115/10
Under estimated my capacity. Next time start at 115 or higher.
M/47/192#/72"

Comment #698 - Posted by: RB at September 2, 2008 4:50 PM

(done 9/1)
Thought I'd get through 5 rds of 135# fairly easily but ended up w/ reps of 10/8/6/6/5.

Comment #699 - Posted by: Mike Scott M/42/5'10"/207 at September 2, 2008 5:30 PM

had to do this quick after volleyball and only with wts at home

115# x 10 reps x 5 sets

could have done 123-135#

Comment #700 - Posted by: RICH IN ST SOMEWHERE at September 3, 2008 5:04 AM

First time to do these so spent most of the time just working on form. Wrist hurt pretty bad from the position but feels fine later. I'm getting there.

95 x 4
95 x 5
95 x 3
95 x 5
95 x 5

Comment #701 - Posted by: Pickle at September 3, 2008 3:15 PM

24/F/126

45
55
65
75
85

Comment #702 - Posted by: K. at September 3, 2008 9:20 PM

31/m/190

All done at 135 lbs.

Comment #703 - Posted by: Ash at September 4, 2008 6:59 AM

65
75
80
85
95

Comment #704 - Posted by: Olivia at September 4, 2008 11:22 AM

95-115-125-125-125

Comment #705 - Posted by: bcb373 at September 4, 2008 5:15 PM

Jeff
85 each time

Chris
85, 95, 105, 105, 115

Comment #706 - Posted by: cdc at September 5, 2008 9:38 AM

age 36
BW 188

CFWU

135,155,155,135,145

Comment #707 - Posted by: Tim in VT at September 5, 2008 10:58 AM

Jennie: 27 F 160# 5'9"
Front Squats
65-75-85-95-105

Comment #708 - Posted by: JennieLee at September 5, 2008 4:08 PM

as rx'd: bar, 75#, 95#, 115# (8), 115# (8).

Knees are sore (day after)

Comment #709 - Posted by: spatterson at September 5, 2008 5:18 PM

135 all sets

Wrists were killing me.

Comment #710 - Posted by: kunkle at September 6, 2008 5:04 AM

AS RXD:

95
115
135
155
175 - HAD TO BREAK INTO 6 & 4

Comment #711 - Posted by: NeilTm26/ 6'3''/ 180# at September 6, 2008 10:41 AM

5 min rope jumping + Greg's WU + Burgners WU

60 - 70 - 80 - 92,5 (8x) - 85

Comment #712 - Posted by: onefinesuri at September 8, 2008 7:29 AM

135
145
115
125
125

Comment #713 - Posted by: dcyn at September 8, 2008 12:11 PM

95
105
115
125
130

Comment #714 - Posted by: Adam B. | 36m | 6'1" | 198 lbs. at September 8, 2008 12:48 PM

75
95
115
125
135

Comment #715 - Posted by: Bman19 at September 9, 2008 7:02 PM

M/23/5'11/179

85
95
105
105
105

Comment #716 - Posted by: Nick from SLC at September 9, 2008 7:21 PM

Mike F:

95
135
165
185
205

Comment #717 - Posted by: headonkey at September 9, 2008 9:29 PM

95 x 5 as rx'd
Increase to 105 next time

Comment #718 - Posted by: EdC at September 10, 2008 5:48 AM

44/m/166

170
180
190
200
210

good form, can probably go up

Comment #719 - Posted by: moglee at September 20, 2008 2:35 PM

First day back in garrison after 10 days off.
One round of CFWU

40kg
50kg and then had to stop because of some strange, hurting pain. Not fun!

Comment #720 - Posted by: Eirik at September 21, 2008 5:29 AM

Front Squat 10-10-10-10-10 reps

10 @ 95 lbs - 10 @ 95 lbs - 10 @ 85 lbs - 10 @ 85 lbs - 10 @ 85 lbs

Comment #721 - Posted by: pgsponge at September 21, 2008 8:07 PM

cfwu x3
front squat - 5 sets of 10 at following lbs
65#
75#
85#
95#
100#

Comment #722 - Posted by: Connie 31/f/5"7'/168# at September 23, 2008 6:30 AM

40/m/176cm/71kg

Did Back Squats by mistake

50kg
55kg
60kg
65kg
70kg

Comment #723 - Posted by: Memuc at September 24, 2008 1:31 AM

cfwu x 2
wod
95/105/115/125/135

Comment #724 - Posted by: kcm at October 8, 2008 7:09 PM

OOps, misread this one, did 5x5 instead *blush*

40kg, 50kg, 60kg, 62.5kg, 55kg

Comment #725 - Posted by: Eirik at October 29, 2008 12:38 PM

45 (warm up)-95-115-125-135-140

Comment #726 - Posted by: RecOnifer at October 31, 2008 5:15 PM

-> 165#

Comment #727 - Posted by: gwg at January 5, 2009 7:18 AM

95, 115, 135, 155, 175

Comment #728 - Posted by: Manchild at May 7, 2013 5:11 PM

135lb for all rounds. Not easy, but should have loaded more on there.

Comment #729 - Posted by: clark at May 16, 2013 8:51 AM
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