2 strength days in a row?!

haven't seen that before

I was for sure expecting a METCON for Wed. Well I guess I can hope for one on Thurs!

Thanks Coach!

S/F

so... will tommorows be deadlift 3-3-3-3-3 ?????

Mmmmmm....deadlifts(drool)!!!

Two strength days, plus we ended the last rotation with weighted pull ups... I am afraid we are in for something NASTY soon.

Went to a Crunch today to have some fun with the ten ways to get kicked out a Globo Gym from the CFJ.

Made sure to lift heavy and turn heads. Every single person in the gym either asked me what I was doing or said they were impressed by what I was doing. Made sure to spend some time talking to all of them about CrossFit. Some of them said they had heard about CF or looked at the site at one point. I told those people to take another peek and look harder and longer this time.

When I was done I went upstairs and started BSing with the staff. One guy stood up from his chair and said he knew who I was. I'm guessing from the CF site. Anyway, he also said "by Chance" he was looking at my MySpace page right then. He saw that I had a video of the BARTENDAZ on my page and he told me he knows them!

I told them he has to hook me up! He told me where to find them. They train at random parks in Harlem. So if you need me I'll be park hoppin' lookin' for my boyz on 125th and Lenox Ave!

This sounds fun...gotta love getting the legs nice and powerful to speed that drive up...

Mmmm barbell bending weightloads make me happy

two make up workouts due to the fact I could not get to a Gym or normal equiptment due to Hurricane Gustav
170 m 28 5'11"

WOD #1
10 24 inch box jumps
10 pistols
3 muscleups
7 rounds for time
17:00

WOD #2
6 HSPU
10 Burpees
20 Walking Lunges
8:22

We had a great WOD today!

7 Rounds of Cindy
21 BW Deadlifts
5 Rounds of Cindy
15 BW Deadlifts
3 Rounds of Cindy
9 BW Deadlifts

Did site WOD today with 105# but going for this tomorrow!

Excellent - 3rd strength day in a row.

Good for the soul, hehe.

wow - Maggie looks awesome!

Ahhhhhh, Sevan finally gets his wrist slapped for the tongue-in-cheek approach. Ouch. It's good that he had the mike juuuust close enough to hear the apology...

Perhaps next will be some nasty cardio like:

3 rounds for time of:
Run 5K
50 burpees

Insane, 3 straight strength days and a rest day. We are going to get ABSOLUTELY DESTROYED tomorrow. Be afraid, very afraid of triple Merph or quadruple Angie. (my money is on Josh though)

I don't have a squat rack or power cage... Any suggestions? Is a hack squat acceptable? I'm concerned about having to clean'n'jerk the weight over my head before I perform the squat.

Thanks!

Mo says:

115, then backed down to 95, 95, 95, 95.
a little gun-shy, maybe, but first time w/ that wod. Next time 115 straight through, contingent upon some empty bar practice.

"Deliverance"

Pull-ups
Dips
1 clap pushups feet elevated shoulder height
X 21 reps

"
"
"
X 15 reps

"
"
"
X 9 reps

For time.

6 minutes 36 seconds

Smitrock M/5'10"/195/28

135, 155, 175, 185(only got two reps, 175( did four reps).

oh crap! i know i'm passing out this time...

lol comment 15 and 6 i agree with both of you.

whatever is coming is not going to be fun at all.

!!!!!!!!!!!!Sweet....another strength day........Day 19 on the 100 Day Burpee Challenge.....easy so far!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

RC: We can make that happen. Lets bang out a WOD together one of these days. Where do you train??

Will B One World: Word. Total Bummer that we couldn't hook up. Next time for sure. I'm happy that you got to meet Jacinto. That man is one of my CF heros. He got me to do some of my first kipping pull-ups and literally pushed me down the block during runs when I was dying to quit and walk. That man is a natural trainer and I appreciate all the coaching and encouragement he's given me over the last 15 months. He's such an inspiration to everyone who crosses his path.

He's also the first CF friend I ever made. I met him even before Mike P!

Seems like theres a lot of people drinking beer in some of these videos/pics. Maybe I should look more in to the zone diet. Im pretty good at drinking beer.

I workout at my school gym and there is no squat rack. There is a smith machine, an assisted squat machine, or I could do a hack squat from the floor or something like that. Any suggestions?

No way to do back squats where I am; did a playground\beach WOD under a totem pole instead:

Ten rounds for time:

Run 100 meters to totem pole across uneven field
Run 100 meters from totem pole to playground stuff
10 L-sit pullups (yet another pullup bar too short even for me!)
10 18" picnic bench box jumps

22:51 - entertained the parents and kids.

Finished with a 3 mile run around the harbor using the rutted path full of tree roots - 23:44

Lol - How funny was Henk's closing statement:
(Waves finger at the camera lense)
"Holland is more about champions than smoking weed!"

Still behind. Nasty girls in 12 or 13 minutes. I'll have to ask Ken C what my time was since he's the one who looked at the stopwatch.

Interesting item. Actually, it's not so much interesting as it is long. My shoulders are so injured that the first 7 muscle ups were excruciating. I thought I was going to have to give up on this workout but the next 7 were ok and the last 7 felt pretty good. I could have warmed up longer and left a lot less time in between my one-at-a-time muscle ups. I think I'll do a lot better next time.

It's Wednesday here already! Woo.

44 x 3 (lbs)
110 x 3
198 x 3
220 x 3
220 x 2 (to failure. Took a break and did the final rep)

25/M/220 lbs

CFWU in which I reduce time for Samson and add joint mobility.
PUs a mix of negatives and beginners.

WOD (1st time at push jerk, so first 3 series were more of a trial than a WO. Next time should add weighht to those and try beating PR)
3x 33
3x 55
3x 77
3x 99
3x 121
3x 143 (1st alright, 2nd less-than perfect form, 3rd failed)
Signature

36/M/6.0/215#
CFtting since Jul/28/08

It's Wednesday here too, should get after this in a couple of hours. My workout partner is going to hate me today.

26/M/5'9"/190

Sorry for #31. It belongs to Tue.'s WOD.

5'9/230/m/29
back squat as rx'd
225/305/315/365/365
should have done 365 the hole time

Whoop! Just what I was hoping for...I was in the gym today helping out some Soldiers on their form...they were doing the 1/4 squat with way too much weight....now I can do a real demo tomorrow!
Once upon a time I never went past parallel on a squat...but I've been able to extract so many more functional athletic benefits from the back squat and all the other olympic lifts by trying to do them with strict form....the push jerks kicked my ass today! I need to do some certifications when I get back from the stan...the posts are always entertaining to say the least...especially Allison's...I'll have to make a stop in NYC to get my crossfit on during mid-tour leave...whoop!

Henk's the man!

Hey everyone....

How many of you are on the Zone Diet or Paleo Diet?

Who here just eats whatever they want?

Wanted to start a discussion on this to hear the assorted Point of Views from you veteran crossfitters...

Cheers

Used an angled Smith Machine not ideal.

3 x 70Kg (154Ibs)
3 x 90Kg (198Ibs)
3 x 100Kg (220Ibs)
3 x 110Kg (242Ibs)
3 x 110Kg (242Ibs)

Next time will start with a larger weight.

Neil

Male/165lbs/5'6"/30yo

135x12
185x3
205x3
225x3
245x3
245x3
135x12
50 air squats

First time squatting psuedo heavy since having a disk removed, felt good.

#37 KENNO.

When I first started CrossFit in 2006 I was eating quite healthily but it wasn't Zoning. By the end of that year I started zoning as per the CrossFit Journal (I think #21). Following the Zone, in my opinion, multiplies the benefits of CrossFit. This year I have tried even harder to go Paleo Zone which is quite hard to do as it takes a lot of prep time but you feel great and "Pure" if that makes sense?

Or you can always just:
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar..."

Hopefully will be able to do this workout at some point today. Not feeling too good about tomorrow's WOD or the next 3 day cycle. Not for what Coach will prescribe, but for Hanna, currently bearing down on Parris Island right now. It is looking like either holed-up in the barracks for a couple of days or evacuation. Hoping not to evacuate. Either way, workouts will be difficult, if not impossible to perform. Just got to pray about it.

still new and experimenting with weights
4-5 min rest between sets
loads without bar
120x3
140x3
150x3
160x3
170x3
non olympic bar weighs 15#?

155
175
195
210x1[pr]
210x1
135x10

On Day 3 of 10,000 Pushups in a month

Jaeger, I have jumped on your pushup bandwagon. It was either that or the 100 day burpee challenge. Didn't fancy buying in with almost 100 burpess in one day though.

225x3
230x3
235x3
240x3
245x3

It has been a while since I have done "heavy" squats. I am sure I will do better next time. I love morning workouts!

185x3
205x3
205x3
225x3
245x3

Should have started heavier......

M/40/183

Back Squats (nice and deep)
315 x 2
275 x 3
275 x 3
275 x 3
285 x 3

After two days of strength, i'm more than a little concerned about tomorrow...the suspense is killing me.

I havent tried heavy since starting crossfit lets see how my power is holding up

33/m/6'/190

225
245
265
265
275

How does one go about mastering the muscle up??

49m/5'10"/226
cfwu x 3
Did last two days wods today.
push jerk x 3
95,135,155,175,190
back squat x 3
225,315,365,385,405

greg's wu + 70kg squats 10reps + 100kg squats 8reps

as rx'd

110kg
120kg
125kg
130kg
135kg --> 300 lbs

M/37/5'9"/193

275, 295, 300, 300, 315

funny video, i didnt think americans did irony!

225/235/245/255/260-PR

M/40/5'11"/185

135
155
175
185
195

F/38/5'6"/140

95
110
125
140
150 (faltered on 2nd, failed on 3rd)

185
225
235
235
245

the form deteriorated on the last set, should have gone heavier. I am dreading the metcon that must be in store after all this strength work. Maybe just 15K? (calling it)

26M 6'5" 225#

135
155
185
185
195

I also worked on my Kiping Pull ups Im stuggling to do more that 3 in a row with out stopping to regain my kip.
Looks like its time to hurry up and wait for what is in store tom. Im a little scared.

After 2 weeks vacation and rest.
You people in Colorado sure have a nice view.

warm up

225
225
225
235
225

Still no squat rack...I think I said the same thing yesterday...It may be time to bite the bullet and go buy one...

I wonder what all these globo-gyms do with their squat racks when they replace them with smith machines and leg press machines...I should start asking around

Did 'Murph' instead, since I only got to do a '1/2ish murph' on Saturday morning (1 mi, 50/100/150, 1 mi)...

Didn't partition the pullups/pushups/squats becasue I didn't do that last time, and I wanted to have a time to compare to it. Unfortunately, I think I was about 1:30 slower (1. because we found out that our mile loop was just short of a mile, so we made it a little longer and 2. I think my pullups were a lot slower)

48:32

5x3x185

225
245
275
305
315
Fran come home!

our guess was overhead squats

155#
155#
155#
155#
160#

M/36/6'3"/175#/xfit since 8/22/2008

felt really good. I concentrated on form and pace. Maybe I'll start at 160# next time this comes around.

our guess was overhead squats

27/6'8"/215

225-275-295-305-315(2)

age 42
bwt 217#
10-135
5-225
3-275
3-315
3-335
3-365
3-405

back squats as rx'd:
205,225,245,265,285

felt good, but i never like working legs in the morning...

now where things got really fun was that today was a breakthorugh for me...

finally got muscle ups on a bar figured out...
managed to do 7 sets of 3 before my palms fell apart....
first time ever my hands have opened up like that...

i feel like a real crossfitter now... although i may need to get a set of gardening gloves for tomorrows workout and playing guitar this weekend could prove to be problematic...

f/142/31

CFWU

As rx'd:
185-185-185-185-185

*****No Squat Racks?****
The answer depends on how heavy you're going, whether or not you have bumper plates, whether or not you can clean what you're lifting, etc.
Throwing out a request for suggestions like this is too nebulous, and you may get more responses by providing more detail.
One thing to keep in mind when equipment or facilities limit your ability to perform an Rx'd exercise: watch the vids, surf the web (ExRx.net), read "Starting Strength" etc to determine what muscle groups(s) Coach is trying to work, and what body mechanics he's trying to employ (hip drive). Then be creative with what you have.
In all, it's likely you may have to perform 2 or 3 different exercises (hack, dumbell and O/H squats)to achieve the goal he has in mind. Just remember this is a strength day, not a MetCon. Find some sub exercises and go as heavy as possible BUT BE SAFE. Tax the hell out of your muscles in a few reps -- heavy squats should make you see stars....seriously.

f/37

As rx´d:
(50-60-65-70-75kg)
110-132-143-154-165

male/39/6'0"/195

set 1 - 225
set 2 - 225
set 3 - 275
set 4 - 295
set 5 - 315 (PR)

3 x 145
3 x 165
3 x 185
3 x 205
3 x 225
1 x 235
1 x 245

M/73"/188/29
As Rx'd
65
95
95
95
95
95

M/41/175

WOD, BS 3-3-3-3-3
235 X 3
235 X 3
235 X 1, F; 225 X 2
225 X 3
225 X 3

Mike R - Great Job today! Way to represent the over 40 and over crowd!

M/40/211/74"

225, 235, 245, 250, 250

First time going heavy since tweaking my back in late june. Felt pretty good but could tell tle leg strength has dropped. No back pain though.

m/38/6'3"/220

as rx'd

255
255
255
255
255

225X8

185
195
200
205
215F (only 2)

M/25/168/5'10"/6mo.CF

275-3
295-3
315-3
325-3
335-3

43/6'1"/185

did 5x2 back squats on monday. i'll make up the extra rep somewhere somehow.

315 315 325 325 335

tuesday did the hspu, pull up, kb swing, sit up, burpee wod.

as rx'd: 16:23

suck at hspu. they took almost 4 minutes. went into the burpees right at 10 minutes.

2X5 95lb,
1X5 135lb,
1X5 165lb,
1X3 195lb,
1X2 225lb,
5X5 250lb;

17, 9, 8 BarDips

250-260-270(F)-270-275(F)

41/M/152
as rx'd
181/231/251/251/251

175-185-195x1-185x2-175

m/39/6'3"/200

Did Cindy to start things off.
18 2/3 in 20 minutes.

todays wod as rx'd
135
155
175
195(x2)
175

Maybe I should not of performed 284 BW squats prior to this wod. Or maybe I should have....

NAVY CHIEF, NAVY PRIDE!

F/20/5'6"/140

55-65-75-85-85

275
285 (felt a little sticky)
285
285
295 (PR)

Good day. It really makes a big difference when you get a solid drive out of the bottom.

215
225
235
240
245 (1)

225,275,275,265,265

195 x 3
215 x 3
225 x 3
245 x 3
245 x 3 pr

Will someone try this workout and let me know what you think?

5 rounds for time of

100 single under jump ropes
20 1 pood kettlebell swings
20 20lb ball slams

I have been doing this with some of my future Marines and it seems to wear them out pretty good. A couple have even met pukie from it. Email me if you think it's good or if it could use something else. Thanks!

bw 165

subbed box squats

245x3x5

5 runder
3x185

115, 125, 135, 145PR, 150

The 150 I wasn't happy with my depth, so won't count... PR at 145 though

steve
M/46/172

225
235
245
255
250

24/m/80kg

As rx'd
85kg-85-82.5-80-80kg

Hip drive was rubbish. Need to read the squat chapter again.

205, 205, 185, 185, 135
Lower back felt really weak on these today.

M/26/6'4''/221

Haven't squatted with weight in over a month, so this is going to hurt tomorrow.
(225 and 275x 3 for warm-up)
300
315
325
335
355
365F (x2)

My wife, a former college tennis player who's been dabbling in CF since I started about two weeks ago, did this one full go. She loved it.

115
125
135
135
145

150/160/170/180/190

failed after 1 rep at 200

M/52/179
Bike sprint to the gym for warm-up plus some light overhead squats.
205, 225, 250 ...then my knee gave out and common sense said stop...tough getting back into teh swing of things after such a long break Onward and upward!

I was looking on comments from nasty girl workout and want to continue with that -

I was also a body builder(trained for 1 and a half year). Then i started Krav maga that has a x-fit part to it,(been training for 1 year) and 3 weeks ago started with crossfit besides krav maga.

The point is that i wanted to tell about last week i went back to the body build gym where my old training buddy came to town and we where going to do some old school bench press. And first i nailed the regular weights/aka my max before i stopped at that gym, then i took 10 kilos more and then friggin 10 kilos more!! and I havent been there on 1 year!!

I am just stunned

225
285
295 (fail on 3rd)
295
300 (x1)

Was hoping to break the 300 mark. Next time!

Back Squat 3-3-3-3-3 reps

205-210-215-220-225

38/m/240
225
275
295
305
315

im running into a problem and i need some suggestion. i play baskeball in college and the season is going to start soon with practice and conditioning etc.. i have been doing crossfit now for about 4 months and im loving it. i have seen great results and feel great. but with baskeball coming soon i dont know what to do with crossfit. i dont want to over train and be worn out for practice/games. any suggestions?

Henk is awesome. Great attitude. Laughed watching Sevan back pedaling and trying to switch topics a bit, funnier when he made second comment even after seeing he had slightly offended Henk.

Best of luck to all of you down south. We're prayin for ya up north.

Warmed up and worked on Goat (Muscle ups)

then,

Bck Sqt (95 and 135 for multiple reps to warm up) then the WOD:
185-235-235-255-275

24m/155/66"

205
225
245
265
275 (PR)

The 275 PR was most I've ever squatted, and it was an unbroken set of three. It almost made up for yesterday's weak showing. I'm still irked about that poor performance.

http://www.crossfittacoma.com/

29/m/155/5'3"

185
205
225
245 x1
245 x1

was really weak today couldn't link the 245 into 3
time to work harder!!!!!!

My prior post appears to be held up by the filters, so here goes again. Article that mentions Crossfit:

http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2008/09/01/BAHG12JC36.DTL

m/47/175
195x3
205x3
215x3
220x3
205x3

m/36/165

135lbs X3
165 X3
195 X3
205 X3
215 X3

m/21/143/5'10"

1 mile run

135 x 3
135 x 3
135 x 3
155 x 2 (failed at third rep)
135 x 3

200# 46m
as rx'd

225, 245, 255, 245, 235 all with good depth

and I am betting on deadlifts tomorrow, too.

195
205
210
225
225
I could have gone harder but I didn't want to push it, because I tweeked my knee a little wakeboarding and I want it to heal up for my adventure race this weekend.

255 pounds in the last set i went from 135,205,255,255,255 thanks crossfit. Juan

CFWU X 3

Back Squat 3x5
265 x 3 reps
295 x 3 reps
315 x 3 reps
335 x 3 reps
355 x 2 reps (fail on rep #3)

m/45/5-8/150

What is the burpee challenge?

100 burpees per day for 100 days or 1 burpee per day increasing one per day for 100 days?

Hi I have a problem, the ceiling in my new gym is too low.I can not lift bars with weights over my head standing. this mean I have problems with exercises like thrusters etc. Any ideas aboute substitutions?

Re: video

Henk seems like a great guy. Cuddly, too!

But I want to give a shout out to RACHEL MEDINA, the Crossfit San Diego trainer who is encouraging Henk and getting the crowd pumped.

I have the absolute pleasure and honor of getting that same encouragement and training every single day at the noon class at CFSD. Rachel not only makes the class fun, but she has an eagle eye for form and constantly corrects.

We are so lucky to have her as our coach. If you are ever in San Diego, please do yourself a favor and hook up with Rachel!

Working on form

225/205/185/195/205

As Rxed

WOD 03.09.08

140 kg
140 kg
140 kg
140 kg
140 kg

1 kg = 2,2 pound

M/36/185

135 X 3
185 X 3
225 X 3
255 X 1
255 X 1

A quick workout before leaving harbor:

100 burpees for time - 7:58

Full pushup (chest and thighs to ground) and jump of several inches with overhead clap each rep.

Haven't tried to squat more than 225 for over 5 years now... Was a bit cautious due to the fact that i didn't have a spotter or a safety rack..

245x3
265x3
275x3
285x3
295x3

M/29/6'1"/200

M/155/43

135 x 3
135 x 3
185 x 3
185 x 3
205 x 3
225 x 3
250 x 1

3 'cooldown sets' of 135 x 5

f/38/147#/5'5"

135
145
155
165 (on #3 butt didn't quite hit the trash can I use to determine proper depth)
155/135/135 (had to drop weight on last 2--booty is smoked)

185, 205, 215 x 2, 215 x 2, 215 x 1

185 felt pretty good, but I think I jumped it up too fast with the 205.
bigger warm-up, or gradual weight increase could probably have lead to a better outcome.

kelly moore you are an ANIMAL. Never fails that I scroll up to see how the other women are doing and there you are, kicking butt. Lots of inspirational women on here. Yay.

#109 - captainofindustry: did Lalanne help create Crossfit? The article gives that impression, but I thought Crossfit had been around a long time.

Thanks.

Just got back from my wedding/honeymoon in Maine and St. Lucia. Took some much needed rest. Good to be back in full force.

Back Squat
3,3,3,3,3 @ 85% of 280 1 rep max:
240lbs

155
160
(160x1, didn't count this set)
150
155
155

There are is a list of uncontrollable factors, all of which you all probably don't care to hear, that probably limited my squat loads today. Nevertheless:

Rule #76: No excuses. Play like a champion.

Using Rippetoe's squat form (still sorta new to me):

275-295-305-315-335

M/19/5'10"/168

As rx'd

275
295
315
335
335

135 - 185 - 225 - 245 - 275(3RM PR)

WU .5 mi walk on treadmill
WOD
BS
135/155/175/205/205

#133: JustRow,

For a guy my size and 6 years my younger, you sure do push around a lot of weight! Nice job!

35/M/79kg

1. 130kg
2. 135kg
3. 135kg
4. 135kg
5. 135kg

M/27/6'/200
133 lbs
177 lbs
199 lbs
221 lbs
243 lbs

28/M/155/6'

115
135
145
150
150

Warmed up with 95#, shoulda gone heavier on the first set. Next time...

25/M/5'11"/140

135
175
175
185
185

Before I 3...2...1...Go do it, does anyone have an arthritis remedy besides ibuprofen or naproxen sodium? I have arthritic AC joints. Help, please.

set 1 225
set 2 245
set 3 245
set 4 255
set 5 265

weight was easy just not pushing my lower back. this is the day after the 5 rounds for time of 400m run, 10 front squats with 135lbs, 5 weighted pull ups with 50lbs, and 3 push press with 135lbs. Legs a bit sore but not too bad.

I did yesterday's WOD then,

Back Squat 3-3-3
152(narrow)
152
175

I had to cut the WOD short.

30m/172

330,350,360(pr),350,350

felt good...nice and deep...having a spotter makes a huge difference

Been a little off schedule lately so mixing and matching and trying random stuff-

5 rounds:
10 thrusters (95 lb.)
20 pull ups
30 push up

Credit to foreman the monkey for this creation.
time: 18:40
Ooh-Rah!

Been a little off schedule lately so mixing and matching and trying random stuff-

5 rounds:
10 thrusters (95 lb.)
20 pull ups
30 push up

Credit to foreman the monkey for this creation.
time: 18:40
Ooh-Rah!

Hey click on my name for a cool pick of me doing a 90lb weighted pullup at JEANNIE'S BEACH CROSSFIT!

Skipping backsquats today.

Train HardroCk!
~J~

#118 Daniel -- ceiling too low?
Find a new gym!

#126 saracuse -- You're an animal too! All of you women amaze me!

Just caught the updated video article at the new CrossFit Journal site -

"Kyle Maynard Comes to a Level 1 Cert - Day 1"

Most excellent way to start CFJ 3.0 off!

Kudos.

M/24/73"/215lbs

315
335
365
385
405

Shoulda done one more at 425

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

As Rx'd: 20 Minutes

Also, PR for Bench press at 160lbs

M/24/160

m/24/6'1/216

as rx'd

275
290
300
305
310

BS 5x3
135/155/175/185/195x1, then fail

#117:

Burpee Challenge is 1 burpee on day one, 2 on day 2... and so on.

I'm on day 81 and loving it! (By loving it, I mean hating it.) Only 20 days left. Make sure you don't get too far behind. My wife is 400 burpees in the hole.

M/28/5'10/230

225/275/315/345/375

Has anyone here been kicked out of a gym (or warned) for hanging up their rings? I'm pretty sure if I hang mine up at Urban Active, the staff will come over and give me some trouble.

dan:
squats 185-225-245-275-225
amber:
squats 65-95-115-115-115

dan/amber
1 lap around the building (approx. 250m)
10 pullups/pulldowns
10 dips
10 box jumps (36/18inchs)
X 3
dan: 10:40
amber: 11:28

max situps in 60 seconds
46/28

m/27/174/5'9"

275
315
320
325 (fried my legs on this set)
315

32/m/179
buy in: day 2 of challenge= 2 burpees

WOD: 185/190/195/200/205x1/185

cash out: tabata rowing

33/m/72"/180

225,255,275,285,285

M/275/28/6'3

As Rx'd

1 - 315
2 - 315
3 - 315
4 - 335
5 - 365

Probably should have gone heavier on the last set, thinking 385, 365 just felt too good.

Last Sat WOD was at 7000 ft elevation. Really wiped me out. Rested Sun and Mon. Tues too busy went to Heart Dr. Started back today. Felt great. Interesting observation. First time back to Dr. since starting crossfit on April 15th. Lost 20# of fat added 10# muscle. Went from 46” waist to 36” waist. Dr. wasn’t impressed. Got very clear that I am just a heart to him and he is not interested in whether or not I get better. Very revealing. I don’t know whether this is good or bad. Maby he should be disinterested. Anyway I was happy he cut my lipitor in half!
Today in the am

400 m run x 3, 3 min rests

3:03:25

3:32:03

3:20:25

First run non stop - first time woohoo. When I started last April couldn't run 50 m without stopping. CrossFit RULES!

M/25/5'7"/165

As Rx'd

315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

I think I may need to drop about 20lbs and make sure that I am getting my A2A. I know I am hitting 90 but I want to ensure that I am going past. When you do these alone with no mirror it is hard to be sure!

Great workout!

Felt terrible today.

225
275
295
315
315x2+1f

Prep for Denver Fire 9/11 memorial stair climb:

climb 55 floors with air pack/off air
FRAN ON AIR...enough said
climb 55 floors with air pack/still on air

Blake - 32min.
Justin - 40min.

Good WOD for those who dare...

Still haven't got the hang of these low-rep workouts...

WU:
3x15 pushups
3x15 situps (incline)
3x15 pullups (gravitron/45%)

45x5 full ROM
115x3 full ROM
165x3 half ROM
185x3 half ROM
135x3 half ROM
115x3 full ROM

Got up to 275 lbs.

f/37

65, 85, 95, 105, 125

24/m/5'11"/190
250
275
300
325
350 only got 1
All 5 sets felt very heavy today. All squats done to dynamax ball.

WAY TO GO SKYKING YOU ARE THE MAN.
KEEP IT UP BUDDY YOU CAN'T GO WRONG.

crossfit warmup

225
245
265
275 bailed on last
275

1.5 mile run
20 L-pullups

BSq: 185, 190, 195, 200, 185

m/23/6'3/222

As Rx'd

1st-285
2nd-295
3rd-305
4th-315 (Felt slight pull in right knee uncomfortable staying heavy)
5th-225

37/6'2"/195

Posted my "Nasty Girls" video from the other day. First time I have pulled off or let alone attempted to do 7 consecutive muscle ups. My fastest PR to date on Nasty Girls is 9:24 but considering I pulled off the first round of MU's consecutively, I figured it was worth documenting.

http://www.youtube.com/watch?v=787xngzuKvM

It was also over Labor Day weekend. Family was in town and my eating habits were way out of line that weekend.

Backsquats here I come!

37/m/5'11/160

sn: 1x 65#-85-95-100-100-100

5 rounds of : 3 Push Jerk, 3 Back Squats
PJ 95#-105-115-125-135
BS 115#-125-135-145-155

1:00 of 45# jumping squats, 32 reps

Pose Run 4x200m Rest 1:00 Total 2:58 Splits 48-44-43-43 (first attempt at strict pose method running)

70x3
100x3
120f,100x2
100x3
100x3

I really need to get a squat rack. I'm having to deadlift and pushjerk just to get to the squat position.

M 33/145/5'7"

225-225-225-225-225

Played five a side soccer for an hour

Went back after 5 hours

Ht: 5'6'', Wt: 153

155
185
205
205
205

#162 Sky King

That's one of the most impressive posts Ive seen.
To accomplish a ten inch loss at the waist took lots of hard work and dedication.
Proves you are just a number and $$$ sign to your doctor. I would find a new one.
Stick with it!!!

Squats 225-225-230-235-240

275
285
295
305
315

29/m/5'11"/195

315 x 3
335 x 3
355 x 3
375 x 3
385 x 3

We need a level I cert somewhere around the panhandle (FLORIDA) soon! I know at least four people who are dying to attend (myself included) but can afford the time or money to get to CA or VA. HELP!!!

70
75
75
75
75
Did weighted pullups as well
5
8
10
11,25
12,5
15
20 failure
all in kg

#162 Sky King:

Whew! Good on ya! Wonderful stats and changes. Keep it up. How's your heart? My bet is that your cardiologist is simply socially stunted and made a poor attempt at humor.

155-165-175-185-195f(2)

Still workin on gettin my skinny legs bigger...

185,205,215,215,215

45/5'9"/175

225-245-265-270-270

It's funny, the threshold between "I can handle it" and "it's nearly too heavy" is a very sudden transition.

F/31/5'5"/118
Leaving for Level II cert this afternoon. Worked out at home in the driveway with brand new bumper plates (by far the most exciting and rewarding posession that I own).

Grace (30 clean & jerks for time) w Bodyweight (used 120lbs) - 6:17.

Landscapers stood by and watched waiting for a catastrophic mishap I think. Maybe they were amused by my pajamas and lifting shoes (my second favorite posession).

Lots of bounce on the concrete so had to chase barbell down quite a bit. Ended up at least 30 feet from my starting point (driveway slightly pitched).

So much FUN. Did Fran yesterday at the Black Box - 2:46 (pr). Wiped me out for the rest of the day. Had nothing left for the push jerks, only got up to 140lbs.

135-155-175-185-195

I tried to get 3 reps @ 200 but failed on rep #2.

Considering I PR'ed on 05AUG2008 @ 220# I'm fairly happy with this.

Given we just had 2 strength workouts I opted not to attempt a PR ... I'm just too scared for tomorrow :)

I did the Gym Jones workout yesterday and then a Tabata run and then went back up to the gym and worked out even more. N.O.-Xplode is some dangerous stuff! I can see why people get hooked on it. I'd really recommend only using it on those days where you really need an UMPH! or it may get the best of you.
Does anyone else have any long term use of this stuff? If so I'd like to know how it all worked out.

M/47/6'/184

Today's focus was going to at least parallel
WU 95# x 10 reps
135# x 5 reps
185#
225#
245#
255#
225#

Great day for me. Previous PR was 175lb in last CFT. Had a good warm up, and gave it a go.

135-145-155-175(PR)-195(PR)

I tried for 200lb failed on 2nd rep :(

M/34/511/201
As Rx'd plus one set (I felt great today)
Warm-up w/280 3 sets of 5
300
310
320
340
360
380

M/31/

255 x 3
285 x 3
295 x 3
295 x 3
305 x 3

YEOW! Maggie!!

If you ever want a SERIOUS laugh have Maggie repeat the phrase: "Dave is Hammered".

Use with caution, you may die from laughter.

Bwt: 137

275
285
290
290
295 x1

33/M/180/6'00"

Back Squat
3-3-3-3-3

3x185
3x205
3x225
3x245
1x255 (f @ 2)

All squats to 3-4 inches below parallel.

Dan D.

as rx'd
185#x3
195x3
205x3
215x3
225x3

#117

at getbuiltchattanoogacrossfit.com the challenge starts with 100burpees for time then start the challenge with day 1 = 1 burpee, day 2 = 2 burpees, day 3 = 3 burpees, etc until day 100 where we'll do another 100 burpees for time.

So this guy (we'll call him Mr. Negative) at work starts on me today about the dangers of "working out too hard" and doing too many "high repetition" exercises. He says I'm gonna regret it when I lose all my cartilage in a few years. He stated that "all the scientific evidence" out there" proves his point...sigh.

I just laughed and told him that I appreciated his concern, but thanks to Crossfit I am in the best shape of my life...I have more energy and have the confidence now that I can do any damn thing I put my mind to. Man, I can't stand those glass half empty types!

Personally, I just think he's jealous of my shrinking waistline and broad shoulders. That and all the positive comments I get from people coming through the office.

Crossfit strong for 90 days and spreading the word! Hoo-ah!

M/6'4"/26/255

275/315/335/355/365

45/M/6'/180

WORKED ON DEPTH DEPTH AND MORE DEPTH!

5-155
5-165
5-185
5-105
5-215

THEN DID 2 SETS OF 15, 95 POUND OHS

EVERY SINGLE REP TODAY WAS ASS TO 20 POUND D-BALL.

NO CHEATS...NO EXCEPTIONS.

FIGHTING LATER TONIGHT!

FREEZE FRAME

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

As Rx'd

135x 5 reps
185x 3
205x 3
225x 3
245x 3
245x 3

185-195-205-215-225

265
275
275
285
285

12" box depth

1

COMMENT #202

SHOULD BE 5-205...NOT 105.

ROBERT S.
TUCSON, AZ.

#200 : Playoff Beard,

I hear you.

I'm a desk jockey engineer in a sea of desk jockey enginners.

Turn down a donut or a cookie and you're a freak. I hate to see what happen when I stop going out to lunch and start paleo-zoning.

Start doing some exercise that isn't LS-Distance and it's even worse.

For science minded folks they sure aren't open to learning.

38m/6/183

wod as rx'd

275, 275, 275, 285, 295

135*3
185*3
195*3
205*2
205*2

a little dissapointed as last year I was up to about 275*3*3 using Starting Strength, but I've only been back a week and a couple days, I'm sure I'll be over 300 in no time.

as rxd
315
325
335
335
345...jb

F/40/5'2/123

back squats

95
115
125
135
140, not quite deep enough
140

My one rep max is 145 so I was happy with my numbers today.

132x4
132x3
132x3
152x2
152x2

225
275
285
235
235

The second and third sets had really cruddy form, so I went with 235.

I wanted to do another set to make up for the cruddy form, but my legs were spent.

I just started crossfit and am wondering how the routine works on set days like today. For example would todays work out consist of 5 sets with three reps or 3 sets five times.

Also, in each sent would yoou be looking to maximize weight or reps.

M/38/190

135, 185, 215, 245, 270 (bad form, not nearly deep enough....Failed attempt)

as rx'd, first time
general Warmup +
10 reps 70kg 154 lbs
2 * 5 reps 91kg 200

WOD
3 reps 96 kg - 212
3 reps 101 kg - 223
3 reps 105 kg - 231
3 reps 109 kg - 240
3 reps 111 kg - 245

next
3 * 5 reps 101 kg - 223 easy, good compared 080805

#207 penty:

So funny you should mention the donut thing. That just came up last week when I politely declined as someone tried to hand a box of them to me. It's always the same thing; "What, are you on a diet or something?"

Last week an overweight woman in accounting said to me: "You should eat a cheeseburger or something." My instinct was to respond with "You should definitely NOT eat a cheeseburger lady." But of course, I didn't say that. I just smiled and walked away...with a swagger ;-)

135. 155. 175. 195. 205.
Doing more next time.

M/48/5'7"/160

190X5X3.

m/35/163

as rx'd.

155-185-225-225-235

155,185,205,215, fail 225

m/35/220/5'11

As Rx'd

205-225-245-255-270

24/m/5'7"/150#

Back squat 5x3:

125, 145, 160, 175, 185x2

Big stall on the 2nd rep of the 5th set. Depth was good, but think form still needs plenty of work. Couldn't get the 3rd of the final set in.

Sigh... at least they're not getting any worse...

95
105
115
125
135

f/25/5'6"/155

Could someone please tell me what good numbers are for this WOD? I'm 25/M/155/5'9 so either some numbers for that bodyweight or some numbers as percentage of bodyweight (e.g. is 2xBW good or is2.5xBW good?).
I used to squat down to a 90 deg angle (between hamstring and calf) and could do around 350#. This time I went down to hip-below-knee depth my 3x squat was 245. Is this good/intermediate/what? I think I could probably do a little more when I get used to the balance.

CFLU

90 kg
80 kg
80 kg
80 kg
80 kg

Adding squat, must improve

Crossfit has consumed my squadron...I'm loving it! I have seen huge results as my times in the pool are noticeably faster...keep up the good work

great results seen in the pool

cfwu
as rx'd

135,185,205,215,225#'s

Did front squats this time as last time I messed up and did back squat.
185 x 3
205 x 3
195 x 3 for the next 3 sets.

47 / 174

180-200-220(2)-200-200

Did JT instead with birthday not Intent. As rx'd 14:32

Comment #156
just man (or women) up and hang the damn rings.

225-235-240-245-250

ITBS didn't act up. I'm a happy camper.

As Rx'd

CFWU

135# x3
155#
175#
185#
205# x3

135# x6 x4 for deep finish and stretching right quad

Warmup: 1000m row, 2x10 reps GHD, OHS 45 lb X 15 reps, Burgener. WOD: BS all reps to 12" box: 135-155-175-185-185. Weighted pullups 25 lbs max reps 10-6-5. Running intervals on treadmill at 6:00 per mile pace, 8X1 minute repeats starting with 1 minute rest, then rests of 50 sec -40-30-40-50-1 minute. Cooldown: slow jog on treadmill, some stretches, "it's a day".

225 225 245 245 265

last set's form was lacking, but i got all the way down and all the way back up. Much better form than my push jerks from yesterday.

225 x 3
245 x 3
245 x 3
255 x 3
255 x 3

LOVE IT!

225 x 3
245 x 3
245 x 3
255 x 3
255 x 3

LOVE IT!

315 lbs for all of the prescribed sets and reps

20/m/170lbs

90 x 3
110 x 3
130 x 3
140 x 3
160 x 3

Probably should have tried for more.

M/23/6'1"/180

315, 320, 325, 330(F), 325

Felt good to do some heavy squating... Had to cut it back cause my stupid back is hurting today. (nothing crossfit related!!!)

205 lbs for all 5 sets.

40/6'8'/255lbs.

I am still working hard on technique and recovering from a high ankle sprain, but still did quite well. Still not to where I want to be physically, but thanks to CrossFit for making me want to improve myself and the exercise program where I NEVER get bored. THANKS COACH!!!

3x 155
3x 175
3x 195
2x 215 (failed 3rd)
3x 205

My squat strength sucks.....
95-110-120-125-125

Basically almost push jerked this weight (10lbs lighter for last set) yesterday. Weak! Can only get better from here right?!!

205 / 215 / 225 / 235 / 240(pr)

Am I the only person who hates rest days? All I can think about is, 'what's tomorrows workout going to be?'

M/23/6'1"/220....just started crossfit Sunday!

warmup
225
245
265 (losing form)
245
255

I started with Fran on Sunday (8:15), followed with the rest day, then yesterday and today's workout. Is it safe to assume that these two 5-set strength workouts back to back aren't the norm? I started this hoping to increase my overall endurance/power as well as trim down a bit after being out for 5 months from an achilles injury...and so far Fran has been the only smoker. I'm hoping i'm going to get my ass kicked soon!

2 rounds cfwu

no rack so I'm limited by my powerclean to
Front squat:
125-135-140-140-140

also doing missed push jerk and weighted pullup WODs today

30 yom
128lbs
205 x 3 x 5

M/220/30/6'6"

176,198,208,218,198(form)

DJ
Workout#1- 2 mile run (1st mile @ :08 pace, 2nd sprinting between every other telephone pole)

Workout#2- 45x10, 135x10
WOD
225-245-265-285-305

SaraD
1000m Row
WOD
95-105-115-125-135f

Holli
115-135-155-175-195

Sara and Holli, good job! I was stoked to see you girls knocking it out by the time I got there. Sara, you will get 135 next time!

I felt good, despite some tightness in my knee. Would of gone heavier, but that run took a little out of my legs.

Get some, Go again!

Ran 1 mile warmup

Joe
225 (super deep squat)
275 (not deep enough)
265
265
245 (super deep squat)

Paul
225
245
245
245
245

135 lbs x 3
160 lbs x 3
185 lbs x 3
205 lbs x 3
225 lbs x 3 (PR)

34yom/169/6'0"

185,195,205,205,225(failed on rep 2),205

31yof/126/5'6"

110,120,130,135,140

Tarman Munoz
m/30/64"/155 m/23/73"/194
3-135 3-135
3-205 3-205
3-255 3-255
3-275 3-275
3-295 3-295

Almost done with todays workouts...all I have left is yesterdays crossfit endurance workout tonight.

Crossfit has turned into my addiction. If I miss a day I feel like a slacker. I've made it part of my fighters muay thai training, and they're loving it too. Thanks for all you do.

Mark
165, 185, 190, 190, 190 - Not good today. Need to start focusing on getting stronger.

Theresa
115, 135, 145, 150, 150

M/190/5'11"/47

155x3
225x3
245x3
255x3
265x3

47/m/75"/241.5

Back squats
95-105-125-135-145-155 (155 tough on back)

Yeah, I can finally post a WOD without modifications.
95/115/125/145/145
Wanted to go heavier on last set but no one to spot me at the Globogym.

30min run prior to WOD & 25 mile bike ride afterwords

Yipeeee

80-90-100-100-100kg

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/149

WOD as rx'd

295-300-305-315-320(f)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

26/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles

cfwu, warm-up back squats 135x5, 185x3,

WOD:
205-215-220-225-230 (pr)

felt like i maybe coulda went heavier but wuzn't fully confident cuz of last nite's extras. maybe next time. last nite went and tried a mash-up WOD sorta cross between Zoe and Elizabeth...
10 rnds for time of:
3 x muscle-ups
5 x cleans @ 95#
time = 14:32
and then another little smoker
10 rnds for time of:
5 x burpees
5 x knees-to-elbows
didn't time it

#s 200, 207, 217:

My retort to food pushers: "If it doesn't make me stronger, I don't eat it."

#246:

Go harder. I cry tears of gratitude when rest days roll around.

5x70kg,4x 80kg,3x 90kg, 100kg (failed),3x 100kg,2x 100kg (the third rep not good executed)

I have not the right equipment to go the limit.
I have two standers, but i haven,t a squat rack.
I use weight of iron without rubber so if i have to throw the bar away i will damage my stones of my garden.
but if necessary I will throw it.

m/36/102kg/196 CF since june 2008
the Netherlands

M/31/5'10/195

135 x 5 to warm up
185 x 3
235 x 3
285 x 3 not to pretty
275 x 3
275 x 3 I felt really good with this weight and I really improve in my posture!!!!

m/25/205lbs/5'11

CFWU+3x1500m row @1:50/split pace
135/185/225/245/275

Probably could have pushed it to 300, but am working on having good form.

This is my first post, I've been prepping for the the WODs and this was right up my alley (or so I thought). I did this workout yesterday as I'm psychic and elbow issues made me wary of Push Jerks, here's what I did...

Warm-up sets, then
185x3
205x3
205x3
205x3
205x3

I just got on this 'video my workout' kick and upon review I was high (not breaking parallel) on all the sets. Now this is particularly embarrassing (at this light weight especially) as I pride myself on being a powerlifter, The last time I competed was in 2000 but you'd think that after over 35 years competing I'd know what good depth is. But I'm glad I video taped as now I can fix it (I'm bending forward at the waist). What's odd is that on Monday I was familiarizing myself with front squats (never having done them properly) and although I didn't go heavy my video showed excellent depth.

M/59/6ft/205

185,185,185,185,185

M/38/150

OK, back from WOD.

The ususal WU plus:

WOD

Back Squat WU with 55kg x 5
3x 95kg
3x115kg
2x125kg with bad form, so I went back to 115kg for a 3rd rep
3x115kg
3x115kg

BTW, need to check weights. Not sure about plates/colors progression...getting old.
If weights are correct I’d have a PR @115

30/m/5'8"/175

warm-up
135x5
185x3
225x3

as rx'd
(255x3)x5

worked out with three buddies o' similar age and build, same same 'cept two of 'em stuck with 225 for the max.

didn't quite see stars, but was definitely working hard.

M/24/5'10"/160

Made up 400m sprints x 4 WOD this morning, posted results in its comments.

CFWU (PUs and dips on rings) x 1 due to time constraints. First 3 sets with approx 2 minutes between.

135lb x 10

205lb x 3

225lb x 3

At this point, I decided I wasn't happy with going just to parallel and reset in order to get full ROM on each rep. Approx 60-90 sec between sets.

135lb x 7

155lb x 7

175lb x 3

185lb x 3

195lb x 3

205lb x 3

Stopped at this point due to time constraints, but I know I could have continued with heavier weight. I think the problem I usually experience that keeps me going fully A2A is a mental block: I put that 2nd 45lb plate on per side and it must daunt me. Resetting, working back up, and concentrating on form/ROM definitely kept me comfortable in that regard, so I'll be ready to do it right next time this comes up.

Take care!

3x 185#
3x 205
1x 205 (failed on second attempt)
3x 185
3x 170

215
220
225
230
235

+ 50 BW squats 2x's, 4 mins rest.
+ 40m of walking lunges and 40m Sprint 2x's.
+ 10 thrusters (45lbs), 80m walking lunge, 10 thrusters(45lbs)for time.

As rx'd - 265/275/285/295/300
Post - OHS(45#), 3 x 20 rep
OHS(45#)/WLunge mini-WOD

+ 50 BW squats 2x's, 4 mins rest.

Partner Workout with OPTBRO
+ 40m of walking lunges and 40m Sprint 2x's.
+ 10 thrusters (45lbs), 80m walking lunge, 10 thrusters(45lbs)for time.

33 yom 225 bwt
bike 10 miles
subbed deadlift and squat cleans 5 sets of 3 reps for both
squat clean
125/145/155/165/170
deadlift
315/335/355/375/385
bike 10 miles home

Well, staying in PI, but unable to get to gym. Will be doubling up WOD's tomorrow. Hope it is not too painful...

In kilos: 110x3x3, 120x3x2.

M/39/215/73

2X CFWU
WOD as Rxed
warmup set 7x135
225
245
265 (f)
245
255
Worked out after work and did the overhead squats a part of CFWU. Was a little gassed.

Ciao for now
Gene

Subbed box squats because of a shaky knee. Other than that, as RXed. (14 inch box)

-225
-245
-275
-285
-285

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Back squat 45lbs x 5-5 95lbs x 5 135lbs x 3 185lbs x 2

Back squat
195lbs x 3
205lbs x 3
210lbs x 3-3-3
4 minutes rest per set
Foam roll after.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
195 lbs
Alef
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

185x3
205x3
225x3
255x1
255(F)
205x3
205x3

stretch
w/u 20 min jumprope and du

did yesterdays WOD
pj 3 3 3 3 3

10x45pp
5x55pp
5x65pj
5x75pj
5x85pj
1x95pj (PR by 40#)
1x95pj (failed)
I think failed due to fear more than strength
3x85pj
5x75pj
5x65pp
5x45pp
5x45sp

did Sunday's WOD scaled
pu 5 sets of 5 reps 70#assisted (PR for assisted wt)

practiced box jumps
25x3step blocks plus step board
25x4step blocks plus step board
25x5step blocks plus step board
10x6step blocks plus step board
10x7step blocks plus step board
10x8step blocks plus step board
10x9step blocks plus step board
10x10 step blocks plus step board (PR for height)
7 min.
then did the same coming down in steps not timed.

Very happy with my PR for PJ. :)

30/M/180

185
205
215
225
235

All a2a, truly focused on form

m/40/72/175
as rx'd
205,205 (1x225), 205, 205, 205

Worked up (probably too quickly) to a tough 285 x 3 and shut 'er down there. At the hall so warm-up a little too short but used the available time after for some shoulder/ankle work and lots of good stretching.

BS 3-3-3-3-3

255-265-275-285-295lb

M/52/5'8"/144

CFWU X 3

Squat 135,165,185,170,180 X 3

Yesterday:

CFWU X 3

Weighted PU 45,50,55,50,50,50,55

Push Jerk 65,75,85,85,85

Ordered rings and can't wait to work on muscle ups !!

25/5'10"/m/255

140kg x3
150kg x3
160kg x3
170kg x3
170kg x1

115/115/135/155/155
Knee made some wierd sounds when I moved up, but I guess it was just scar tissue breaking up. 155 felt really light. Can't wait to move up. Trying to take it at 10-20 lbs per week until I feel really comfortable with my knee.

M/99 yrs old/170lbs/2'3"

3 x 205
3 x 225
2 x 245 (bailed on last rep)
3 x 235
3 x 245 (went back to get it right)

I'm worried what the MetCon will be tomorrow. I'm thinking a triple-Murph followed by a Fran!?!?! Holy crap ~

225, 235, 245, 255, 265. Back was getting sore towards end. I think I could have pushed more but didn't want to hurt my back (again).

25/5'9/m/155

CFWU x 2 - fun days!

As RX'd

45x5
135x5
185x5

225x3
235x3x3
240x1

45/180

220
242
264
286
302

And now I wait to see what tomorrow brings, another set of triples or some horrible beat down.

At the Academy:

225
245
255
265
255

Terrible Showing today- running on an empty tank.

Warm up 225

295-305x1-295x2-225X5-225X5

225
245
275
275
275

M/44/5'11"/196

275
295
315
275
275

did a 3X5 instead, didn't want to push too much weight today, back's still feeling a bit tweaky

225, 225, 225

also:
Comment #264 - Posted by: erik

hahahahahahahaha!

135-135-135-135-145

m/35/210/5-11

135
185
225
235
235

Whoops!

The BACK SQUAT mpg movie in the Exercises/Demos section stops BEFORE she starts doing the exercise!!!

Home from college and don't have access to a gym/squat rack, but I happen to have a bar and weight plates that my brother used to use, so I did
5x3 deadlift:

240,260,270,280,286

Probably could have pushed a bit more, but I didn't have any more weights in the house!

M/50/6'3"/256.5
3x
135
165
185
205
225

10-9-8-7-6-5-4-3-2-1
65# all (have done with 55# for really fast, and 80# for strength WO)

SDLHP
H Clean (should have been full clean though I find the hang harder)
PP
PJ
=26:31

Not really impressive time (55# time 20 min, 80# time 35) but I had fun.
Erin

265 x 3
275 x 3
295 x 3
315 x 3
325 x 3

And so what's tomorrow....Bench 3 x 5, Deads 3 x 5? Bring it!!!

160x3
175x3
195x3
205x3
215x3

Last set was heavy, but felt good.

bwt 139

cfwu then 135# 10 rep BS

205
215
225
245 Last rep felt like it took forever to stand
225 should have gone 235 maybe

135# 10 reps.

just for fun after did 2 rounds of:

10 self throw and catch situps
10 reg situps
10 burpees
10 wallballs

only 44 days 15 hrs 12 mins left till the level 1 cert in ny! As you can tell im pumped :)

24 m 160lbs 5'9

3 x 185 lbs
3 x 215 lbs
3 x 225 lbs
3 x 275 lbs
3 x 275 lbs

Back Squat 3-3-3-3-3 reps
wu: 20x3, 27x3, 35x3, 35x3
wod: 45-45-45-50(PR)-50(PR)

Yes, folks, thats in pounds. Wimpy, wimpy, wimpy...

But, i think maybe i've isolated some of what the problem is: I tried to put 55lbs on the bar and my wrists hurt and i felt like i couldn't stand up straight. I had to stay a little hinged at the hip in order to hold the weight. Even with 50lbs i couldn't quite stand up straight.

I've read (& studied) the first chapter in Starting Strength so i think i had the correct grip, foot position, depth, etc....

My legs felt like they could take a little more weight, but i was afraid to due to a lack of spotter and that i couldn't stand up straight.

Any ideas?

M/22/175/5'9

295
305
315
310
295

37M/5'10"/165.5#

Warm-up: 100 SU + 50 DU; CFWU - 3 rnds; Burgener WU; BSx1: 45-115-155-205.

As Rx: 215-225-235-245-255

Cool-down: foam roll.

11-inch box squats in bare feet. Not as heavy compared to 02-29-08, but much better form.

**************************************************

**************************************************
225x3
255x3
265x3
270x3
275x3
**************************************************
**************************************************

25/F/130/5'8

135
135
150(2)
140
115

225x3
275x3
275x3
275x3
275x3

David
M - 33 - 5'10" - 182# BW

DROM warm up
CFWU x 2 x 10, with hspu/ring dips & l pull-ups

WOD as rx'd: 175, 185, 195, 200 x 2, 195

Post WOD: Burpees x 2

40m/6'/220# Started with crossfit two weeks ago and loving it!

As Rx:

225 lbs x3
315 lbs x3
335 lbs x3
355 lbs x3
315 lbs x3

Then, we did 150 wall ball shots at 12 feet with the 20 lbs ball...

And, finally, I got my first muscle up!

Great day at Crossfit Santa Clara!

CFWU X 3

Back Squat
3-85;3-85;3-85;3-85;3-85

M/27/6'2"/215

135x8
225x4

As rx'd:
275x3
300x3
325x3
300x3
275x3

225x10

Yesterdays WOD + 2 Days

As Rx'ed
Max Push Jerk: 165lbs x 3

Max Back Squat: 225lbs x 3

Legs are squishy now :)

165 x 3
185 x 3
205 x 3
205 x 3
205 x 3

Probably should have gone higher, but I wanted to feel 100% confident on depth and form.

Warm ups: Double unders and CFWU.

Looking forward to a 10k or 15k run soon!

3x15 ghd su's, and be's/3x5 muscle up's

260/260/275/285/295

23 male/ 5' 9"/ 195lbs

Warm Up:

135lbs x 15 reps
225lbs x 10 reps
315lbs x 5 reps

Rest 2 min

Work Sets:

405lbs x 3
495lbs x 3
495lbs x 3
405lbs x 3
405lbs x 3

Plyo Workout
Pogo Jumps x20 reps, x 16 reps
Weighted Lunge Jumps 45lbs in each hand x 20, x 16
15lb medicine ball throw from knees, 10 reps, 8 reps
Spiderman pull ups x 10, x 10
Box jump w/ med ball throw mid air x 10, x 8

All squats were competition depth ( I am an ex -powerlifter)

27/m/177

185, 190, 190, 190, 190

as Rx'd......

275x3
315x3
365x3
385x3
405x3

m/34/70/190

275,315,335,355,375

age 18 bw 170
185/225/245/265/275(a little assistance from spotter but i pretty much had it)

135x3
155x3
185x3
195x3
205x3

Need to go up next time

M/28/240/6'0"

365x3
385x3
395x3
405x3
415x2failed on third

all done to parallel depth

275-295-305-315-325

Technique was better this time.

28/m/180

225
275
295
305
305

alternated w/ 5x3 push jerk. good warmup following 2 weeks of rest.

48/m/145
165
165
175
185
185

lower back injury, so took it a little easy:

135
155
175
155
135

BW 175ish

295/315/325/295

as rx'd, below parallel:

275-295-305-315-326.2

m/26/165#

185,225,225,225,235
worked on snatch balance and oh squats bar only

205
225
235
245
245

29/f/114

my booty is big enough so skipped the back squats today. picked 3 of my weakness and put them into a workout

AMRAP is 20 min:

15 ohs, 65#
10 knees to elbow
5 push-ups

6 rounds

pre: wux2
post: ghd sit-ups

Helen

Ck position of the bar.
Do you have it too low on your back therefore it is forcing you to lean forward to hold it in place?

20m/5'6"/155#

175x3
185x3
205x3
225x3
225x3

Finished with 3 mile run @ 24min

41yo/m/5'3''/140lbs.

last set // 190x3

CFNF

slowly getting better with back squats

36/M/5'7"/206

275
275
275
285
285

My weightlifting shoes came yesterday. Too late for push jerks, but used them for squats today. Thanks to Rip for the suggestion and to the Crossfit Socal store!

as rxd
75
105
115
125
still don't have a squat rack , had to use people to lift the bar onto my shoulders.
Then I taught and hour step aerobics

38/M/178/6'1"

Turkish Get-Ups (or Turkey situps as my 2 yo calls them) total of 30.
62 lb KB x 8 (4R/4L)
45lb KB x 10 (5R/5L)
35lb KB x 12 (6R/6L)

Back Squats: 225/235/245/245/225

Really concentrated on form and good depth. Thanks to my guys for keeping me honest!!

maxed out on snatch: 165#

back squat (full squat)

195-205-225-245-265

muscles ups and floor sweepers after...

23/m/191
255,275,295,300,300
complete ROM on all

The Marcellino Family Circus

V 26/m
255,225(dropped weight to work on form)205,205,215

J 23/m
195,185,185,185,185

D 28/f
135,145,150,150,155 (for 2 and one ugly one)

my brothers and I started CF about a week ago, its like crack... cant get enough. we did a couple of the girl workouts over the weekend w/friends (to get into the swing of it), but they all bailed out yesterday when things got hard(different) with jerks. HA.. WE LOVE IIIITTT!

~Danielle~
*haze yourself*

M/43/5'10'/205
CFWU (started ring dips)

Back Squats
#135, 155, 185, 205, 215

1st squats in years. Loved it, felt good.

As rx'd:

235x3
245x3
245x3
250x3
250x3

Finished all reps.

Jodi (F/29/109)

Deadlifts
135x1x10 ~30 seconds in between each rep

500m row - 1.53.7

I've decided I need a bit more frequency on deadlifts so I added in a bit of light speed work. They felt great.

I haven't tested my 500m row in one year...the good news is that I'm not terrified of it anymore (it hurt less than I remembered)...the bad news is that I did not get a PR. My legs are tired and sore from the past few days so I didn't have as much power. I'll try this again soon and smash my old PR. :)

265x3
285x3
305x3
315x1 + Fail
315x2 + 1 shallow

trouble getting out of the hole today.

m/42/206/5'11

as rx'd

sets of 3
225
275
295
315
315 (failed on second rep)
295
275

M/167/5'11"
Done on 11.5 inch box
155,199,219,241,241

29m/70"/155

185# (5x3)
olympic squats

m/19/156/5'9"

215
215
215(x2)
205
215

Felt good, never really worked my legs until recently, need to get these numbers up!

185, 205, 215, 215, 215

Warm up was 1k C2, jump rope, 10 MU singles strict, BS 135lbx6, 185lbx5, then:

WOD: 225/235/245/250/250

Post: stretching

#162 SkyKing

You should be very encouraged by your progress and know that overall you are reducing your risk. But I'm with Bingo on the Cardiologist, I wouldn't read too much into his lack of interest. Either he is socially deprived or got pidgeon-holed into addressing the cardiac risk facors that HE is responsible for like Lipids, Blood pressure, etc, and failed to appreciate the impact of your overall level of fitness on your Cardiac disease (which I'm assuming is Coronary disease). Have you read the great article from last months Journal on training with Cardiac issues, it was very insightful. I truly hope you continue to make progress, train smart and press on brother.

M/18/5'11"/155

155, 165, 175, 180, 185

m/24/6'1"/225

WU
bs 95# x 5
bs 135# x 5

WOD
205
215
225
235
250

warmup

up to 165
extra legs

51/M/150

155, 185, 195, 205, 210

235,255,265,275,275

185-225-245-255-265

Wendi

95 x 5 (wu)
150 x 3
155 x 3
160 x 3
163 1/2 x 3 (had a 5 on 1 side and a 2 1/2 on the other, whoops)
170 x 3

learning the movement and how to place the bar lower on my back. Not much shoulder flexibility, it's hard

Stephanie

95 x 5
135 x 3
145 x 3
150 x 3
155 x 3 (f)
155 x 3

Greenville, SC

M/25/6'1/185

CFWU

WOD

5 x 3 @ 185

Set a low bench behind me and made such that my butt tapped it on each rep. I'm amazed at how much of a difference those extra few inches make. I've been using the bench for all types of squats (i.e., overhead, front, back, bodyweight) and I think it's going to pay off. I laught at people when they throw 315 on the bar and barely squat.

185-225-245-255-265

CFWU x3

135x3
155x3
165x3
170x3
175x3

M/24/6'2"/175

225, 245, 255, 265, 275

315
315
325
335
315

The weight felt really heavy today...

f/39/134/5'0

I did the back squats after Tae Kwon Do so I was too tired I think.

105x3 all reps
tried to go up to 115, but it was too much.

Afterward my son and I played on the rings for a while which was a blast. Pullups in the skin-the-cat position!

Carlos: 37/M/180lbs/5'10"
As Rx'd

45lbs (Olympic Bar) x20 reps
135lbs x10 reps
225lbs x3 reps
225lbs x3 reps
225lbs x3 reps
245lbs x3 reps
245lbs x3 reps
135lbs x10 reps
45lbs (Olympic Bar) x20 reps

5'9 265

225x3
245x3
255x3
275x3
300x3

M/40/183

205
225
225
225
225

Light, but I did them right and made some improvements in technique that will help me move up the weights. Fast, I hope.

More better faster

22/F/170
115 125 135 145 145

first time doing this workout:

205x3
215x3
225x3
235x3
250x3

100 jump rope
yesterday's WOD:
Push Jerk
100
125
145
175
180
today's WOD:
Back Squat
125
185
215
230
250
I think I tweaked my groin muscle on the 215 set, but not too bad, but a little cautious on last set.

m/37/188

back squat 5x3
225
315
335
365
315
finished w/legs/plyo jumps. not in the Zone today. need to get diet back on track. low energy

70 kg (154 lbs)
90 kg (198 lbs)
100 kg (220 lbs)
115 kg (231 lbs)
110 kg (242 lbs)

23/M/6'1"/200

285x3
315x3
325x3
330x3
335x3

23/F/5'7"/145

95, 115, 135, 145, 150

Been working on squat technique, these felt pretty good!

M/46/145

CFWU2

135x10WU,155x5WU

185-195-205-205-205

140
190
210
210
210

Good workout today.

295 lbs x 3
315 lbs x 3
325 lbs x 3
325 lbs x 2 (full) x 1 (3/4 squat)
325 lbs x 3

My knees were shaking on the last two squats of the las round. Didn't know if I was going to do it. But got 'er done.

225, 245, 265, 275, 285x 2(F)

22.m.137.65"

as rx'd
275, 275, 285, 285, 295

30/m/200

205
225
245
255
265 (shallow on 2 and 3, however)

CFWUx3

145x5

155-175-185-195-205

I did the back squats after doing "Kelly"
I usually skipped the weight days to do the alternate WOD posted at my gym but am starting to get into them now.

1) 115 x 3
2) 135 x 3
3) 145 x 3
4) 165 x 3
5) 155 x 3

5'11 212

225
245
275
295
315 x 3 little help on 3rd rep at bottom

cfwux2
burgwux2

backsquats 5x3

135x5wu
185x5wu
225x3wu

250-275-300-325-350(pr)

all at or below parallel according to spotter

31/M

202-222-222-232-242

36/m/172

135
145
155
165
175

mile

19/m/194.4lbs/6ft

I did the "Murph" like 2 hours before this and got a PR of 43:21 with a 5:51 first mile which is also another PR for me.

But 5x3 Squats with stressed form and I got:
225
275 PR
295 PR
315 PR
325 PR (last rep spotter helped me a tad)

Somebody help me! I'm addicted to Crossfit! haha

m/23/205/5'8"

Tough all around day
Backsquat
355x3
375x3
405x3
425x3
430x3 dont know about the first rep, little shaky

Bench Press
275x3
285x3
295x3
305x2
315x2
135x40
Then 4 sets of 15 GHDs straight into sets of 10 each side, side bends.

Totally beat right now.

Back Squat:

127 x 5
227 x 3
247 x 3
257 x 3

Trap Bar Deadlift:

227 x 1
277 x 1
327 x 1
377 x 1
397 x 1

First time doing trap bar deadlifts.

backsquats 5x3
125-225-255-265-275

Broomstick OHS, 45# OHS, Dips, PU, Back Squat 135X10 for WU

WOD Loads:
225
245
255
275(PR)
225

Also weighted dips and pullups: 35-45-55-60-65(f)-55-55-55 singles on the pullups, 2's and 3's on the dips

Thanks Coach!

m/36/190

It was too nice outside (~70 degrees vs 100 deg), so I decided to do a couple of workouts I missed instead of going to the gym to do back squats.

Weighted pull-up

53-78-88-88-98-100.5f-100.5f
I was really hoping to break 100# this time, but fell about an inch short each attempt. Arrgghhh!

4x400 runs (2 min rest between)
1:10:48 - 1:34:74 - 1:38:41 - 1:38:88
I gave it all on the first one trying to break my best of 1:09. My goal is to break 1 minute. I was surprised to do as well as I did on the next three considering how gassed I was for the final 50-100m of the first run.

185
195
215
225
245

For warm up I jog 1/2 mile and B/S 135 x 5

Totals 185 x 3, 235 x 3, 285 x 3, 275 x 3, 275 x 3

Today I felt good doing the B/S also I work a lot in my technique that why I stay on 275 weights the I feel comfortable with....

245
255
265
275
280

old man muscle!

No rack for squats and my pull up bar came today, so I did Sundays WOD with 1-1-1-1-1. etc.

225 245 265 275 245-knee felt real testy, stopped after 1 rep and called it good.

F/33/128

95, 115, 135, 155, 165, 175

(180 pr)

Definitely felt pretty strong/solid... best form yet.

185-3x
205-3x
225-3x
245-3x
260-3x

good working and i cant wait for tomorrows hard ass workout cause we have had 2 strength days in a row

36yom/6'/200

275
280
285
290
295 fail (2x)

22/M/205

265
285
305
315
335

Him
115#
135#
145#
165# (failed third)
155#

Her
45#
45#
55#
65#
95#

Squats are one of the exercises that you either like them or hate them. I hate them big time. but did them none the less....why?...because coach told me so.

225x3
275x3
295x3
315x3
315x3

M/5'8"/195lbs/38Y

305,315,325,335,345

High Bar OLY Back Squat 220-242-264-286-308

41/m/5'9 175
all weight in lbs
3 warmups
95x3
135x3
175x3
workout
225x3
245x3
265x3
285x3
305x3
all sets were ass to grass deep full squats

just wondering what is recommended rest time between sets on this type of wod

38m 185
315x3
335x3
345x3
345x3
345x4 shoulda gone heavier

23/m/190

135
185
225
245
255

Warm-up: 500m on C-2 rower

Was on call in-hospital for 24 hours yesterday, so was unable to do the push-jerk workout. Made it up today.

Push-jerk 3-3-3-3-3 reps:
40/45/50/55/60 pounds (some of the lighter weights were more push press than push jerk--better form on the heavier weights)

Back squats 3-3-3-3-3 reps:
80-90-100-110-115 (to Dynamax ball on first 4 sets--really pleased with my depth and technique. The 115 pound set lacked depth, especially the last one which was way shallow).

F/59/5'6"/133

Warmup: row 1500m

3-rep squats:
255
265
265
275
275

Weighted situps: 10,10,12,12 @ 25lb

Comment #200 - Posted by: Playoff Beard

Would you please ask "Mr. Negative" if he will come on CrossFit Radio and "educate" us all on the scientific findings that prove how working out as we do is so damaging?

I would love to have him (and his supposed legions of detractors) on the show.

Thanks

M/24/175
w/u 95x12-135x10

3 rep squats
175
195
205
225
225
235 - pr (never lifted this much for a single!)

CF WU

115
135
185
205 fail
205

M/22/135

Way below parallel almost ass to heels

185
185
195
205
205

36 y/o male, 150#, 68"

CFWU
WOD
135, 155, 185, 185, 185

I dont like lifting anything heavier (and relating to my body weight(55kg), almost every piece of iron seems heavy to me:-)so I was a bit reluctant to do this WOD. But warmed up with nice and easy MetCon (5 Rds 10 Box Jumps to highest box available, 10 HSPU, 10 Kippers, 10 GHD Sit Ups and 10 Back Extensions. Time: 13:21min) and cranked WOD.

55,57.5, 60, 62.5, 65

That a nice improvement as 65kg was my 1 RM:-) Squats are getting easier, yupee!!

135
185
225
275
275

245x3, 265x3, 275x3, 295x3, 305x3. Perhaps should have gone heavier, sooner, as my last effort (late Feb) was 3 reps at 275, 295, 295, 295, 275.

Worked to dynamax depth, but I'm frankly not obsessive enough to make sure I'm frikkin centered on a dmax ball w 300 pounds on my back.

J maxed at 110 x 3

J said it looked (while I was squatting) like my head would explode. I thought that would be a glorious end for a CFer, and quite an obituary. It would set the bar high enough to inspire future generations. It may be my only way to physically excel in this community ...

Pual

225x3,315x3,405x3,500x1,500x1

Back Squat 3-3-3-3-3 reps

Post loads to comments.

185-195-225-230-230

135
155
165
185
185

Mo says:

135,185,235,255,255 = 1065 lbs
a little shallow on the 255's, disappointing.

Next time: 135,195,245,?,? depending

M/32/5'9/212

I have been feeling exhausted all week. Don't know why.

Warm Up
135 x 10
185 x 10
Back Squat 3-3-3-3-3 reps
225 x 3
245 x 3
255 x 3
265 x 3
285 x 3

All squats done to Dynamax. It makes it so much harder. I used to boast about being able to squat close to 600# when I was 20 but I would never have been able to come close to that if squating to the height of a Dynamax ball back then.

m/31/230/68"

CFWUx3

WU w/ 135
225
275
295
315
350

5X3 w/ squats:

225
275
325
375
425X3

M/35/225

no rack, limited by my power clean and push jerk
wish i had one, could have gone a bit heavier

cfwu*3
65, 85, 105, 85-tried 105 again and couldn't get it over my head, 105-forced it, lol

really wish i had a rack but my power cleans and push jerks are getting better :P

max at 325 x 3

f/38/146

as rx'd
135,155,185,185,185

60 - 75 - 90 - 100

First time I tried back squat with a rack so went higher than I thought I would be able to. I'm approaching a CFT of 300lb which shocks me just a bit. In a good way. But we'll see what I do with the deadlifts tomorrow. I'm hopeful.

M/30/67/158

Warm Up:
135 X 10

As Rx'ed:
205
205
225
225
225

Additionally:

2 Mile Run = 13:35

37/6'2"/195

As RX'd: 100/110/120/130/135/140kg (308lbs)

http://www.youtube.com/watch?v=OyTDKi-Go64

New PR!

M/25/170/6'0

175
185
195
205
215x1

M/30/5'9"/155 Chandler, AZ

Crossfit WU x 3rds (12 rep ea.)

Modified WOD (Front Squats)
75 x 12 (Back Squat)
95 x 3 (All the rest, Front Squats)
115 x 3
115 x 3
115 x 3

30 min run (8-8:30/mi pace)

185-185-185-185-185

315, 335, 345, 355, 335

Felt good today, all solid.

m/39/180/5-7

135
225
225
225
225

I started out slow, I haven't done these in a long time:

CF Warm-up
115#
125#
135#
155#
165#

After, I did 20 Turkish Get-Ups.

w.u. run 400m
10rep_45lb
5rep__65lb

3___95
3___115
3___135
3___135
3___140
3___145
3___150

w.u. run 400m
10rep_45lb
5rep__65lb

3___95
3___115
3___135
3___135
3___140
3___145
3___150

w.u. run 400m
10rep_45lb
5rep__65lb

3___95
3___115
3___135
3___135
3___140
3___145
3___150

225-245-245-245-275

cfwu x 2 10

185
215
225
225
225

cfwu x 3 15 Chest to bar, ears to wrists

m 21 5'3" 137lbs

90kg for triples across the board

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

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

161-172-183-183-190

2nd day of 10,000 pushup challenge - 650 down.

185 x 3-3
205 x 3-3-3
190 x 3

I'm New(ish) at the SQ & DL moves, so I hope to make big gains in the first year.

BW-160

225
245
275
295
295

Last set was tough. Thank god for "rage against the machine!"

Did this workout for the first time. Worked mostly on form. Did Reps 45-55-65-65-65.

Back Squat

50 kg X 3
55 kg X 3
60 kg X 3
65 kg X 3
70 kg X 3

Good Fun

Ran 1 mile and subbed a climbing night.

(1/2 Marathon preparation + OS - sore knee)

Nait
27-m-70kg

60kg
70kg
80kg
90kg
90kg (198lbs)

29/m/64kg

80kg
90kg
95kg
95kg
95kg

as rx'd:

265-275-285-295-305

My hammy started to get tight towards the end so my lifts were not my best. I am upset.

225x5, 245x3, 275x3, 285x3, 295x1, 275x3, 295x1, 225x5.

185, 205, 215, 225, 235

in the middle of a string of night shifts and with the sniffles, too. sucky perf. today.

135
145
175 (f)
145
135

Ewww.
31/f/5'6"/140#

First time doing deadlifts, going below parallel!

50kg
60kg
80kg
80kg
90kg

Felt like i held form throughout all sets!!

29yo/m/5'8''/150lbs/

135
185
205
225
Tried 235 and failed
225

135-185-205-255-305

5 Minute Row Warmup, and a few reps of hindu squats then:

60kg x 3 (132 lbs)
70kg x 3 (154 lbs)
80kg x 3 (176 lbs)
90kg x 3 (198 lbs)
90kg x 3 (198 lbs)

First attempt at this, using squat rack and went deep on the squat, glutes almost touching heels.

CFWU x2

205-225-225-225-225

m/21/180

35kg, 40kg, 50kg, 60kg, 70kg
(77, 88, 110, 132, 154)

and then i decided to try and hit a new record since my PB was 67.5 and i hit one rep on 75kg

f/5'1/19

m/43/185

subbed w front squats

175
185
195
205
215

135,185,205,225,235. 1st wod in week and a 1/2. focused on form--got keester back early.

10 min ellip wu 20/20. m/51/176.

m/24/68"/151

245/245/265/285/295

Not a good showing.

m/25/68"/151

245/245/265/285/295

Not a good showing.

135
225
275
315
315

Today Back Squats

Still not big on weights but at least, after the level one cert I do
understand form..
75
85
95
115
125 PR

A workout I can do with a busted shoulder!
Just got into a gym for the first time since I moved in May, so numbers are down a bit, but not as much as expected:

m/24/140
175, 185, 195, 205, 210F

kg: 70,70,75,75,80 total load

f/25/106

95-105-115-125-125

worked on going deeper than usual, i fear that I have not been going past parallel all along at all. The horror. Going this deep feels so much harder

M/5'10/190/37
275x3, 315x3,365x2 wet to shallow, 315x3, 315x3,315x3
Went all the way to a full squat, this cut my weight down, but my range of motion has increased along with my true strength.
Finished with a 30 min spin class that kept my HR in the 150-160 range. Nice complement to my beer and chicken wings dinner from last night

19.m.168
225
235
245
255
260(2 reps)

m/31/5'9"/170

185
225
225
225
245

135
185
225
275
315
335 (6th set - bonus!)

225
230
235
235
225

F/38/140/5'7"

CFWU x 2
45# x 5
95# x 5

135-135-145-155-165

187/m

275
295
315
335
335#

=

M/32/5;8"/175

CF WU
DL's:
145x8
185x6
225x3
275x3
245x3
225x3
225x3

225x3
235x3
235x3
235x3
235x3

Not DL's. I meant squats. I was just reading the DL WOD comments. I'm a dummy.

check my previous posted: ended up doing 275 for final 2 sets of squats

As Rx'd:

BS Warm-up: 5.45, 5.65, 5.95

3.135
3.185
3.225
3.245 (PR!)
3.185

M/33/6'0"/204

135# to 235#

M/28/167/72"

135
155
175
185f
175

My form was great but I wasn't feeling the power today.

CFWU x 3

135
155
185
205
205 :)

30/m/5'10"/220

275x3
275x3
275x3
275x3
315x3 (struggled)

overhead squat:
100x3
110x3
120x3
130x1
100x10

21/m/5'11''/185

225/255/275/275/275

23/M/185

225-225-225-225-215 (alot happier with form on last lift w lower weight)

95
115
135
145
155

245
255
275
275
275

24/M/6'1/190

M/38/5'6"/190

All x3

135
185
225
245
275

M/28/6'1/190

3 ROUND WARM UP
135*10
225*5

315*3
335*3
345*3
355*3
360*3 (PR 3 reps)

Was feeling pretty strong today and finally decided to really bump up my starting weight.

f/30/124#/5'4"
115x3
135x3
185x1
155x3
165x3
jumped wt too fast on 3rd set

M/33/170/5'9"
135 x 5
185 x 4
205 x 4 w/u
225
275
295
295
295

Good form and deep reps, go up by 20 lbs last 2 sets next time.

m/39/5'4"/141

1) 201
2) 212
3) 223
4) 223 (attempted 234 first, but bailed on second rep, not sure what happened)
5) 234

First time using the low-bar position for back squats.

M/33/6'/229

As Rx'd

235
255
275
285
295

28/M/168

205
225
235
245
255 a little trouble on last rep

135
185
185
205
205

How are u guys warming up for this? Seems a little bad for the knees to go strait into heavy weight, low rep sets. I did a couple of leg ext., but didn't seem like enough.

155x3
185x3
225x3
235x3
245x3

Back Squat 3-3-3-3-3 reps

225x3, 225x3, 225x3, 225x3, 225x3

Wanted to go 5x3x225 but back felt out of whack when I got up to 225. Ended up doing 205-225 and then stopped (also warmed up, obviously).

m/37/175

WU
500m row
15 reps:
pull ups
squats
be's
situps
dips

Warm Up Sets
2x5x45
5x75
5x105
5x135

Work Sets
155,160,165,170,175

Depth and posterior drive really solid and I am happy despite the relatively low weights. My 1 rep max so far is 185, so this may be in line? Can go heavier next time, for sure.

Spent about 10 minutes in there teaching a guy how to kip. Had him doing a couple in a row. Technique stolen directly from Adrian Bozeman.

175, 185, 195, 204, 209

My back tightens up BIGTIME every time I try these..

so I am starting very very low, and slowly, very slowly working my way up.. maybe in a year i'll be where i want to be.. tired of my back knotting up.

165
165
165
165
165

225,225,245,255,245

m/190/28/6'3"
185
205
205
215
215

Very slowly getting stronger with squats. Had a bad knee, bad hip, and bad back to get over. Not to mention years of poor form. I have a 315 max goal. It's coming. . .

m/30/6/225

225x3
275x3
300x3
325x3
335x1 (fail)
225x3

I was a little two ambitious. Everything felt good until 325. I barely made that set, and failed at 335. My legs are rubber after that!

245
255
265
275
280

Young man muscle!

M/22/6'1/185

235 X 3
245 X 3
255 X 3
265 X 3
270 X 3 (PR)

Probably could have went a little heavier. Felt real lethargic today.

day 2 of 20 day squat improvement program so no low body work. JT instead with Rob C. 19:09 which totally sucked as my previous best from more than a year ago is 12:42. HSPU really stunk and may be due to the fact that I have been having elbow issues so maybe guarding a little too much.

m/26/176/5'10"

245/275/275/275/275

32/m/210/6'5"

I was afraid of this one since I hurt my back doing the front squats and it is still bothering me. I did okay thought, just made sure I kept good form:

225
245
275
275
275

275
295
305
315
325

Started to lose depth on the last set, so that was probably max load for those reps

30/M/165/5'5
Rx'd
185
225
275
305
325

M/31/6'1"/223

155 x 3
185 x 3
215 x 3
245 x 3
260 x 2 (failed on third)

After squats I did 135 lb power cleans, four sets of 10.

285/308/318/328/338/348/352x2

always good to WOD with my brother...

245 x 5 x 3 reps.
225 x 7 reps.

Vance

At Ritz Epps- on a leg press machine, no bars available...too busy at 0645.

200-250-270-290-310

CFWU

225X3 each set

M/30/5'9"/165

205, 225, 225, 215, 215

Should have gone deeper. Need to find a soft marker to use next time.

27/m/181

As rx'd
160
180
200
220
240(pr)

45/76"/190

CFWUx3x16

205x3x5

Run to gym, then CFWUx2, then WOD, as rx'd:

315 for all 5 sets; hard, but not that close to failure; after tweaking my back on the push jerks the other day, I figured I'd go a little light.

I can not recall the loads from yesterday! My best guesses:
115-120-125-125-130

as rx'd

223 - 223 - 233 - 242 - 253 (failed on 3rd but I tried hard lol)

Form is getting much better, all bellow parallel.

Male/26/5'11/156

CFWU*3 - subbed dips for 25 push ups

Back squat: 143 - 165 - 176 - 187 - 176
(all on a smith rack)

I'm getting sick of push ups. 650 of 10,000 in a month (after 2 days).

Me: 42yo/M/5'10"/174lbs/11%BF

Warm Up: Greg A's warm up and dead lifts and some squats with the bar.

WOD: Back Squat Therapy

135 x 10
165 x 4
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Cool down: messing around with handstands.

I am deconstructing/reconstructing my back squat with the help of Nick and Lysa. My form is starting to get better and I need to concentrate on keeping my knees out and beginning the movement with my hips instead of my chest/lower back.

Have Fun, Train Hard,

Billy

As rx'd
185-225-250-275-300

34/M/190

305
345
365
365 took it off rack, felt a tweak in lower back, so I quit here, didn't go for pr
325
305

Did this is am before work, noticed that I'm typically stronger for heavy lift days after work at night, not sure why?

m/33/165
cfwu x3

225 x3
225 x3
225 x3
245 x3(didn't go deep enough)
135 x 10 (did this just to remind myself how deep to go)
225 x3

thought i'd be able to do better. i went about 90% of the way...but was upset that my brain, couldn't convince my body to go as deep as I should on many of the squats

M/23/150 GregAWU

185,205,225,245,265

Great form and good depth.

185
205
205
205x1

Back Squat 3-3-3-3-3 reps

Started with 175x3, but could feel my hamstring (previously tweaked it), so did 4 rounds of 135x10.

m/47/178

w/u 205x5

225x3
235x3
245x3
250x3
255x3

I made a video of my last few sets: During the 255# set, my knees were buckling in on the way up, and I was leaning forward a bit too, and the last rep of the set was the only one that may have been low enough to be official, as ugly as it was.

225x3
245x3
265x3
275x3
285x3

Good depth, strong form.

18/m/172

135x10

185x3
205x3
225x3
245x3
265x3

245
275
295
305
315

135x3,185x3,225x3,255x3,265x3

M50/170

183

203

223

233

233

205x5

235, 255, 265x1 (pulled something in my back), 225, 225x4

M/36/143

@ home,165,185,205,215,225-barely made the last rep of the last set...

Back Squat:
45 * 3
65 * 3
75 * 3
85 * 3
85 * 3

48/M/220

275-295-315-315-315

225, 235, 245, 255, 225

90kg*3
100kg*3
110kg*3
110kg*3
110kg*3
110kg*3

kg: 47- 47 - 52 - 49.5 - 49.5

F/32/64kg

175, 195, 175, 175, 175

135, 135, 145, 135, 115

175,195,175,175,175
135,135,145,135,115

Jim 48/M/160 185,200,225,240,250
Mark 28/M/220 185,200,225,225,230

295
315
325
330
330(1)
225(make up for failure)

Post pj wod

No rack, bar from bench press

90kg
92.5
95
97.5
97.5

315x3, 325x3,335x3,345x3,365x2 (spotter assisted last rep)...adducters are screaming...fellow Crossfitter here was thrown out of gym for dropping weights. Will attempt the same feat with the deadlift. Serving the KoolAid...

m/38/191/70"

CFWU*2, squat wu, then
295-295-275

Craptastic day of squatting. Not sure why, but depth wasn't happening today.

Did OHS skill work after.

155x3
165x3
175x3
185x3
195x3

don't remember if i posted this one.
275,295,315,335,345
form feels awkward-left knee grinding-no pain, just sounds like gravel in there.

27 yom 175lbs

225/245/265/265/225

m/46/173
PJ 135x3 BS 275x3
175x3 305x3
185x3 315x3
195x3 325x3
2053x1 325x3
pj really hurt the wrists

M/24/195/6'1"

Back squat
135 x 8
185 x 6
225 - 265 - 275 - 285 - 295
315 x 1 fail

Weighted Pull-ups
45 lbs x 7
70 lbs x 4

WOD ;w/up air squats ,5x30,B/S,60k x 10,x 10,
70k x 10, 80k x 10,
90k,x 3,100k x 3, 105k x 3, 107.5k x 3,110k x 3.
full depth on all, concentrated on form.

45,50,55,55,57.5kg

80kg

225-275-295-315-315

Charity-
worked up to 215 for last set of 3

////////////////////////////////////////////////////////////////////////////////////////////////////

135 155 155 165 185

//////////////////////////////////////////////////

31/m/71/175

Amundson wu x 2
Burgener wu x 2

95# wu
135# wu
185#
195#
205#
210#
215# struggled on second rep, kicked in for third.

Will someone please take the microphone out of Sevan's reach before he embarasses himself or Crossfit anymore?

145# x 3
165# x 3
175# x 3
180# x 3
185# x 3

PR by 30#

Felt great...Zone Diet working great!

Good Times

Jennie: 27 F 160# 5'9"
Back Squats
155-165-175-185-195

F/24/5'3/100#
75
80
80
85
90

weight in kgs

100-100-100-100-100

205 - 185 - 195 - 195 - 195

Was in a rush, so went a little light and kept the rest short.

Did today with Push jerk wod

WU bw x 10; 135lb x 5
WOD 185; 205; 225; 235 (2-f); 205

85kg
across the board

26/M/6'2"/202

3x185
3x205
3x215
3x225
3x235

F/30/5'1/119

cfwu

95
115
115
135
135

10 spin on Bike

CFWU x 3

Wod: Wu: 45x5, 135x5, 185x5
As Rx'd: 205,225,235,245,255(Fail. Only got 2 reps)

15 min cool down on bike. Very hungover from last night! bwah

M/24/5'11/164

245, 265, 275, 285, 295 (x1)
did not try for more than one with 295

M/33/230
30 Minute Run
1-225
2-275
3-285
4-285
5-290

m/31/145#

225
225
235
235
235

Age 52/BW 250# Squats 5 sets of 3 @ 225

205-210-215-220(F x1)-220(F x1)

145 # Cleans

26/m/155#

225#
225#
235#
235#
235#

185/205/225/205/205

155/175/175/175/175 (lbs)

M/25/175
275
275
275
275
275
8 butt to ground @225 afterwards
135 lbs front squat, 12 reps,
45 lbs over-head squat @20 reps

m/41/205

60,80,100,110,130 kgs

Slight hamstring strain during the sprints 4 days ago. Testing the ROM and pain levels only.

In Kg:

20-40-50-55-60

Hamstring feels about 80%, not going to push it too far.

Jeff @ home
225, 245, 265, 265, 265
Low back really sore from DL's

225# 5x3

160# x20

WU/WU/185X3/205X3/215X3/225X3/235X3 (Down to Dynamax Ball)

did after push jerks & deadlifts
155 165 165 175 175

First set 135 lbs; next 2 sets 185 lbs; last 2 sets 155 lbs

70; 80kg (2 x 5reps)

100; 105; 107.5kg (3 x 3reps)

Whoops!

back squat 1rep max PR is 90kg
in kg's

80-80-80-80-80

5 min rope jumping + Greg's WU + Burgners WU

bw: 72kg

120
125
135
137,5
140 (new PR!)

did als 150 1x (new pr!)

All in KG offcourse

EJEJEJEJJJEJJEEEEEJJEJEJEJJJEEEJJJJEEJEJEJEJJEJEJ
M/35/165
225/285/295X2/295X1/285

220
230
245
255
260

As rxd.

165/29/m/5.9

AW
33/f/164

155/175/180/185/185

135x5, 160, 180, 205, 215, 225

135/155/185/205/225f
225x5/255x5/285x5

M/35/192

CFWU x3
Back squats: 135 (x10)
Back squats: 5 rds, 3 reps per: 225, 245, 245, 245, 245
Been out of the gym last two weeks and def lost ground...

27 yom 6'2" 155#

Pre: CFWU x3
BS 45# x10
BS 95# x10
BS 135# x5

WOD as rx'd:

145-165-175-185-195

All squats below parallel.

Post: 1 hand db OHS ATA(30# 7 each hand, 40# 5 each hand, 50# 5 each hand)
1000m row cool down 4:10 damper 5 @70%

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

TSCHANZY 46 YOM 170 LBS 5"9"

225 THEN 2X 235 ALL 4 REMAIN SETS WERE 235LBS

WALKED A MILE @ 15% GRADE @ 2.3 MPH

COULD NEVER DO SQUATS WELL.

TSCHANZY 46 YOM 170 LBS 5"9"

WRONG POST ALL WERE 215 NOT 235 MY BAD

154 x3
198 x3
220 x3
220 x3
220 x3

27/m/74 kg

100-100-110-110-120(f2) (kg)

worked up to 245

27/m/240

225
245
255
265
275

27/m/207

Still getting back into the swing of things...

CFWU x 2

135 x 7, 185 x 5, 205 x3, 215 x 3, 225 x 3, 245 x3

225 for all 5 sets, form so-so on last set

135#

m/36/6'4"/220#

50kg
60kg
70kg
80kg
80kg

worked on proper ROM wasn't squatting down far enough previously

185
205
225
245
250

I can do more just want to do it properly

37m/5/10"/171

225, 235, 245, 255, 265x2...right into 225x3 to help work on form

m/34/5'9/176

CFWU - 3. Regular reps. Superman. Burgener.

WU 225X3.

275, 285, 295, 300, 305. Last 2 sets felt better that 3rd. Stayed on heels & drove with hips.

For comparison: last back squats were 5X5 245, 255, 265, 275, 285.

$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$$$

As Rx'd

185,195,205,215,225

$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$$$$

115
135
165
185
165

CFWU

WOD 3 x 5 back press

135 x 10
220 x 5
250 x 3
270 x 3
290 x 3
310 x 3

Then followed with tomorrows....

Deadlift 3 x 5 (was going to miss and I like deadlifts)

220 x 5
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3

185, 225, 245, 275, 315 (a pr for me)

31/m/190

135
185
225
225
255

185-185-195-195-195 (f). Below my PR...

CFWU x 3

PJ x3 -- 95, 115, 135, 135, 145, 155(2,F), 145

Back Squat x3 -- 225, 245, 265, 265,265,265,265

DL x3 -- 225,275,295(1, F),275,275,275,275

CFWU
225/3; 235/3; 245/3; 245/3; 245/3
M/47/188#/72"

back squat

3x 185,195,195,205,205

135lbs
185lbs
205lbs
225lbs
245lbs

Course 1 mile + 3 rondes de CFWU.
Squat: 225-225-225-225-225. Je monterai pas plus haut que ça tant que j'arriverai pas à descendre plus bas.
Après j'ai fait du bench press, monté à mon max rep pour voir (ça faisait comme 5 mois que j'en avais pas fait): 265lbs.

all in kg's
70-75-80-85-95

m/35/235
225-275-295-315-325

Back squat - 275 X 3, 315 X 1,2,2, 305 X 3

My goal was 315 X 3. I’ll get it next time.

3 rounds for practice
10 thrusters 85 lbs.
8 hspu
6 l-pullups

225
235
245
245
245

m/30/228

135-175-225-275-275-275

as rxd:

225
245
265
285
305

135 x 3 x 5
Try 145 next time

2nd day of crossfit. Knees were sore from yesterday.

Back Squat
3 reps of 73 lbs 5 times

35M173

225
225
245
245
245

Not feeling 100% today, more like 75% not enough sleep.

35F129
95
115
135
145
155

Tom
135
185
225
245
255
265

275 275 285 290 275

215
225
235
235
225

M-245-255-275-295-305
H-225-230-245-255-265
E-205-225-235-255-

135-185-185-185-205

good form today

225
245
265
265
275

44/m/165

270
290
300
310
320

PR, strong, hmmm, what a couple nights of good sleep can do

cwfu x3

125
135
145
155
165 (PR)

165
165
175
185
195

2nd day

176/80kg
198/90kg
220/100kg
220/100kg
220/100kg