I've been thinking it was about time for some Back Squats. Excellent.

yay

hurray

Rippetoe would be proud

do you do this with as much weight as possible for each set? can someone please explain?

The complete vid (already posted in the Journal) is SO good! Tatum was great and watching her as well as Boz's instructions and encouragement was really inspiring for someone like me who is totally intimidated by most of the Oly lifts. Thanks guys! ;)

i thought either deadlift or squat. Good to know i can get close

I highly encourage everyone to watch some of Rip's videos before hitting the squats.

#5 -- as heavy as you can do of 5....

#4 Rip may be proud but he'd still want me to do low bars and I ain't doin' 'em that way!

I've been missing these since last month. Looking forward to an afternoon of seeing stars.

Hey, maybe this will be Rip's new solution to the whole "look at the ground 6-8 feet in front of you"...

just put a giant f'n log on their spine.

Heyy guys, I'm looking for any fellow crossfitters at Penn State. Hoping to fight off the meathead stank eye in numbers!

So, where is that video that you guys are talking about? I'm new to this routine so can you help me locate? Thanks!

Sweet!

How heavy is that F'n log?

something bad is coming soon....

#11 Erin: There's a thread called "We are Penn State" or something like that on the Message Board in the Stuff and Nonsense section. That may be good place to find some workout buddies.

Good Luck.

Holy cow, do NOT let the folks at Dynamax see that! They'll quit making 20 pounders all together. :-)

Did 5X5 high bar back squats @ 275 today!

Kurtis is not only amazingly strong, but he is a super nice guy. I got to meet him at the Games, and was more than impressed.

The log is about 150#. The squats happen after you take it for a 200m stroll down the road. John - The Dynamax crew still wants to see us doing wallball with the 25#- we've done it, just not on video.

Laurie

25/m/5'11"/175
Awesome. Shooting for sets of 280 or 285

Kurtis, you are a BEAST! Nice work!

That might be my favourite CF photo of all time!

Kurtis is the man, hands down!

-Boz

Anybosy know how I can get my hands on one of those "INFIDEL" t-shirts? Where do they come from? Is there a back story?

Love the Boz and Todd Experience! The videos have been so helpful...how can we get this live and in person?!

135
175
190
205
230

My name is Chris Gleason and I am a coach at North Dallas and I just wanted to say thanks to George Berre for getting me hooked on c-fit. Its totally awesome and I love working out with my dudes, I am 38 and pretty good looking, and crossfit has really boosted my confidence higher than it already was. Wow.

Shout out time...
What up asmoore, what up dooor, what up M.K, what up Wells, what up Cortez...

#22
Google crossfit t shrits. It will come up.

I am gonna be weak as hell on these tomorrow since Im not sleeping b/c of two papers and a test...yay for college!

M/26/6"/166

I'm new to Cross Fit. I usually hit the gym for a good hour 3+ times a week. Is this all you guys do each day? I know it's intense. I tried a couple, but do you incorporate anything else during the day? And another thing I noticed... There is a lot of emphasis on the Legs and Lats for most of the workouts. Does Cross Fit breakdown a total body workout each week (Traps, Lats, Erector Spinae...Shoulders-Ant,Mid,Post...Chest... Bis, Tris...Abs... etc) or is it more of large muscle, multi group exercises to get the bigger bang for the buck? Let me know what you guys think... Is it something to incorporate into the workout for a change-up? or is it an exercise plan in itself?

AllisonNYC....just got a chance to listen to you on CrossFit radio and I was impressed. I think you are a wonderful spokesperson for our fitness community. Keep up the good work!

Steve 35M/5'7/167

Hi. I notice in lots of posts people increasing weight for subsequent sets (e.g. #24 today ...no offence, BTW).
Is this some edict I've missed? If so could someone point out where it is discussed, please? It seems that with a good warm up, the heaviest weight (safely) possible for all sets on these strength workouts would be the go?!
Cheers.
BTW last time I did this = 5x5@111kg

M/37/180cm/104kg

#27 ~ Eric

Yes this is what we do every day. Part of the Crossift formula does call for some other type of sport involvement so yes we tend to do other stuff but not usually lifting. The work-outs tend to emphasize multi-joint exercises and it is constantly varied so you never know what is going to be sore next. Crossfit could be either incorporated into a program or used as a program by itself which is how most people around here do it.

Now that I answered all your questions, next time please research a little bit into the site. It may seem overwhelming at first but everything you have asked has been addressed dozens of times. Additionally, you might just learn something (or a lot) new! Thanks for your cooporation

29/f/115

late clients=late post

did fran today 3:13 (PR)

i'm on a quest for that sub 3 fran. getting closer. funny it's not the actual workout that sucks so bad (the workout sucks big time don't get me wrong) but it's the post fran effects (affects? whatever) that really suck. finished fran and here is what happened.

1-3min post: felt ok, tired
4-8min post: arms felt so swollen and in pain chest hurt
9-15min post: can't see straight, lightheaded, metallic taste, light cough
16min-21min post: felt like i seriously might die, is something wrong? still weak
21-30min post: felt like i'd smoked the best joint of my life. high as a kite, laughing at everything (bonus no munches!)
30min-35min: pukie came to visit
35min-tbd: fran cough like non other.

i love this, can't wait until tomorrow!

KURTIS! nice job man and way to make the main page! you are effin' awesome! :-)

#27

This is a plan in itself. Some people modify it as needed or even add to the plan so that they can focus more directly on their specific needs (www.crossfitendurance.com). Crossfit is a sport, way of life, and most importantly a way to increase true functional fitness that can benefit users across the board (Climbing stairs or the mountains). It is not broken down into specifics like chest, tris, bis, etc. To better understand it you could say for starters there is metabolic conditioning, work capacity, and strength workouts that target the body in the form of balance, strength, cardio, intensity, power and agility. This is just a real basic run through but much more can be found by asking around on forums and even in the CF journal.

The bang for the buck in my opinion is that pound for pound you are faster, stronger and more agile than some muscle head dork who slams protein drinks all day in between doing curls on the squat rack. There is a reason that they say "your workout is our warm up", stick with it and you will hopefully see what most on here have experienced. On a final note...If you just want to get big then CF is not for you but if you want to make fun of the big guys then maybe it is.

Good luck,

3.2.1. GO!

Not following the CF WOD, doing more of a SS cycle right now, but just happened to get back from the gym and did this to start my workout, so why not post? ;)
225x5
315x5
365x5
365x4
365x4
I really need to get out to Rainier CF and check it out, that looks fun!

M28/6'1"/240

I will try to get 315 5x5 it is more than likely going to 270-280

Did "Nasty Girls" instead of the rest day...

13:07 PR by like 3 mins! Finally strung together 7 MU's.

Great pic of Kurtis's amazing feats of strength!

#31 - Nadia, couldn't agree more on the post Fran effects.

ehhh...
tried this:
x15 ohs 95#
x15 pullups
x9 ohs 95#
x9 pullups

then:
back squat 5-5-5-5-5

135#
185#
225#
245#
255#
weak sauce.

23yom/5'9/170
go america.

STRENGTH! Looking forward to it......3, 2, 1 GO!

5x5 Back Squats

5x5 @ 265lb

Deadlifts tomorrow :)

Cool, I can actually do this one today. Yesterday I was all psyched to try out a new WOD that I came up with and then I remembered that my favorite treadmill in my little room all by myself was broken. I sucked it up and went into the way overcrowded gym. I waited for a treadmill for like 15 minutes. When I finally got one I thought I would do a half Murph because I was pressed for time and didn't know if I would be able to hog floorspace for enough time to complete a whole Murph. I ran my mile and a half, waited like 5 mintues to get space to do squats and pushups (pullup bars were all taken). Well, i got to like after the 7th set of 10 pushups 15 squats, about that time there was just no room to move around. I was getting frustrated with everyone at the gym so I just left. I realize that was a puss move, but I feel like I'm suffocating with that many people in there. There's no room to move. Thank god the a/c was working though, when it doesn't it's like working out in an oven.

I'll post my weight later, I'm sure it won't be fantastic, but I'm sure I'll be having troubles walking up and down ladderwells for a while again. Great!

I've destroyed my knee and cant do any weighted squats, thrusters, box jumps or running - bummer! Booked in for keyhole surgery early December. Have been modifying stuff and will be for a while. The upside is I'm getting great at anything where my feet are off the ground.

Love backsquats! Will protocol my results in my WOD-bLog on http://crossfiteurope.ning.com - lots of space for other European Crossfit Athlets...

22/m/180
225-225-205-205-205

Heck! now I need to go cut down a tree. What does that log weigh?

Haha, pretty bad ass pic Kurt!!! Pretty bummed i missed that Saturday. Looks as if i would have died though. Seya Friday! Make It Good.

sweet, time for some proper deep squats. got starting strength friday so no more cheating on the form :)

27/m/210

5 x 205
5 x 205
5 x 225
5 x 245
5 x 265

...after

3x10 DL @ 135
3x10 dumbbell bench @ 75
3x10 chinups
3x10 push press @ 115
3x10 back extensions
3x10 reverse crunch

Done at home
deeper than usual to ball on boxing pads
80kg
90kg
90kg -2
80kg
80kg
80kg
2 min rest between each set
first time back squatting in i think about 3 months and it shows

Kurtis,

Put down the log and quit showing off. ;)

Best,

Jon

M/33/225ish
1) 185
2) 205
3) 225
4) 245
5) 255

O-Lift warm up with 95 lbs for lifts
Snatch (or Power Snatch), 1×3
Power Clean & Power Jerk, 1×3
RDL, 1×10
Back Squat, 1×10
Snatch Pulls, 1×6
Side Bridge, 1 x max
Superman Holds 1 x max

Met Con WOD
5 rounds for time:8:13
100kg Deadlift, 10 reps
Ring dips, 10 reps
Strict form on the ring dips, no kipping, full range of motion

Good morning all,

Second day following the Brisbane site.

Will follow with some marine corps crunches later and good stretch. Also some drills for stand up/grappling and stick and knife with Core Defense.

Semper Fidelis and God Bless

How dumb is this? Let me know what injuries you sustain and how the PT goes afterward.

Posted this yesterday but think it got lost in the rest day discussion :)
I was wondering if anyone could give me an idea on training. I'm a Marine and just recently started with XFit. PFT time is coming up, and I was wondering about pull ups. I know XFit advocates kipping pullups because of the increased work output, but will practicing kipping pullups cost me on my PFT where I'm being judged on strict pullups? Especially when I struggle with pullups as is?

m/45/6'/195
135
155
175
185
190

38/m/239

bs
265-5
275-5
295-5
295-5
305-5

Bench
185-5
205-5
215-5
225-5
225-5

#27

I was new to it about 2 months back...I do lift along with doing crossfit and sometimes I can't move when I am done....but I know with doing standard lifts like bench and and seated shoulder presses and stuff like that you are not working your whole body as much.....I have noticed that most of these lifts incorporate a whole body movement and after doing most of the workouts alot more than just my triceps are sore......if you want to know what I mean try Virtual Shoveling if you missed it...that to me was the worst

205
205
225
225
225

Coming off a Birthday weekend and feeling a little slow. Focused on good form.

85-90-95-100-105

this will be good for today. we have been going light on all the oly lifts trying to work on form. this we will be able to push up some weight.

Sailor Erin- crowded gym, broken treadmill... problems? I say unique workout opportunity. You must not have gotten my email.

Ohhh. Back Squats. I wish I could be excited, but a lifetime of 1/4 ROM squats has left me so weak at the bottom of the movement. I close the door to the shed so the dogs can't see lest they decide to lead the pack.

#53 - JP from CP - I'm not really qualified to say, I don't always kip because my shed is low, but my deadhangs went up faster than they had been when I started occasionally kipping with CF. I guess they (kipping pu) stressed the muscles differently.

Climbed a High Peak in the Adirondacks on Sunday

Monday- track workout:

1 mile run: 6:55
800m: 3:30 / 3:35
400m: 1:34 / 1:37/ 1:36
2oom: 35/ 35/ 34/ 36
100m: 17/ 17/17/17/17/17/17

Erin

My legs are pretty sore as I didn't rest yesterday, instead did a wallball/pushup routine.

20 wallball - 20 pushups, 19 wallball - 19 pushups, 18 wallball - 18 pushups etc.. and stopped at 10 and 10.

Coach,

Ran 10km yesterday for the Base cmdr run here. Kick the wing ass, finished first at 37:20.

A year and a half ago I ran 10km in 45:40, I thought I was at the top. Since, every 10km I ran, I established a new PR. When will it stop I dont know.

Thanks Crossfit, I never thought I could do this!

M/41/5'11"/185

135
155
165
175
175

F/38/5'6"/140

125x5
135x5
135x5
140x3, f on 4th
135x5

I am new to crossfit. Can someone please LMK what 5, 5, 5, 5, 5, 5 means? Thank you.

Morning everyone!

For those of you that did not see this video, it is an absolute must see! Jeannie did an awesome job of putting this together, and has brought tears to a number of eyes since yesterday.

Check it out, it is really really great! The bulk of it is two well muscled women and me beating the hell out of ourselves...but it was the cause that we were fighting for that made this video so incredible!

Thanks again Jeannie! Seriously superb!

http://www.youtube.com/watch?v=Qa8LBi5M5Jc

~J~
Justin "JroCk"

24/m/196

245
265
275
285 pr
290 pr

last rep of sets 4 and 5 weren't very good but intensity was sick. F'n A!!!!!!

Today's WOD

5X5 Squats

225lbs
245lbs
255lbs
265lbs
275lbs

7:32

Finished WOD with 135lbs x 25reps

m/30/5'8"/235lbs

205, 225, 235 (PR), 225, 205

Hi all

Used an angled Smith Machine for this one (not Ideal)

1st 5RM - 80Kg - 176lbs
2nd 5RM - 110Kg - 242lBS (this was to big a jump for me and about killed me :-(
3rd 5RM - 100Kg - 220lbs
4th 5RM - 100Kg - 220lbs
5th 5RM - 100Kg - 220lbs

#60 Thanks for the reply. Makeing sure I understand you, you're saying that maybe the extra work that kips gave you helped get you an improvement overall?

m/36/195

as rx'd

225-275-275-275-315

Haven't back squats in awhile should be fun, did "Cindy" on sunday 21 rounds (hoping for more maybe next time), so legs just a bit sore but no excuses. Just want to thank coach and everyone here who inspire me each and everyday, much love to CrossFit.
Get Fit,
Get Trained,
Or Get Out the Way!!

34/M/184

255-275-295-305-315

5x5 BP between BS sets

235-255-260-260-265x4

5 x 205#

probably opening an old argument here but .... Why the heavy and continued reliance on a ball under the butt? Once a person has the movement grooved they shouldn't need something to sit down on each time: they should KNOW where the bottom is, and keeping a ball there for years becomes a crutch that keeps 'em from learning the proper"bounce." I don't see Rip showing people to squat with a ball under them so it must not be really needed.... Also seems safer to keep the area around (and under) the lifter as clear as possible. (especially with something as awkward as a heavy log)

m/28/175/75

@#65, sam: 5-5-5-5-5 just means five sets of each five reps. since they're not for time, but load you can rest as you want between the sets. sometimes the wod is 3-3-3-3-3 which is just 5 sets of 3 reps. the goal is to take the heaviest load you can and still do the required #reps before putting the bar/weights down.

I did the push-jerks from saturday today:

5x40kg
5x50
5x55
4x60
5x55

will do todays wod later tonight

================
(As Rxd)
225
265
295
305
315
================

Probably could have been a little bit deeper, but they felt good
225-245-245-255-255

Finally got a chance to listen to the CF Radio from the other day, and I've got to say, I was not at all impressed with Mike Boyle. I played college hockey in the Boston area, and he was known as one of the best trainers in the hockey community. Now, I can't say that he's not a good trainer, because I've had plenty of friends train with him in the offseason, and he's trained a bunch of pro hockey players, but the way he trashed Crossfit without really having any knowledge on the subject boggled my mind. Maybe this video will change his mind about Crossfit since we did it in hockey equipment? Or maybe not...

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

m/40/72/175
did some form work at 135
as rx'd
205,215,205,215,225

did soem more form work at 135

225-245-265-275-275

further practice with going A2A
185x8
135x10

5x110kg
5x112.5
5x112.5
5x112.5
7x112.5

I just started this on Friday, legs are sore but I have noticed that I dont need as much sleep, very sore, and full of energy, I also tweaked my eating closer to that Caveman style (still have one bad meal/snack). The Mrs. is hooked too,
M/35/6'2/227 at start, her F/31/6'1/159 (yes 6'1,lol) ... We love these workouts.. Should we do extra cardio with these ? and are the Squats to parallel or past.... Thanks all,

As rx'd with 2 min. rest between sets
300
310
320
330
340

Squats Squats Squats..
205,225,235,235,255
Suprised myself big time! On 9/3 only got up to 255 on the 3,3,3,3,3 squat WOD. Getting stronger I guess.

45
95
145
165
185

Badger
45 minutes....

#76 Duncan

The reason why the more experienced CFers use a ball is to ensure proper depth and range of motion. I think in Curtis's case, it is for the same reason. No one is going to say, "Well, sure he can squat a log but his range of motion and depth suck, so it really doesn't count" which so often happens of here now by haters. People who start asking why there needs to bea crutch in a feat like this should also look at the fact that HE IS SQUATTING A BLOODY TELEPHONE POLE...who cares if there is a spring below him...it's still impressive.
That is the reason for using a ball by the experienced, because all are coming down to the same depth. BEFORE anyone brings it up in retort to my statements, I understand that for dutch who is 5'5 and is much lower to the ground will be much faster at squats than say say me, who is 6'1. Therefor both of us touching our butts to the ball in competition is "unfair" and "not equal". My response, inline with many CF journal issues, SO WHAT, LIFE IS UNFAIR, and so is sport. Everyone should be long over that by now, but lots still are not.
We as trainers also use a ball with beginners to develop range of motion as well as to give them that "crutch". Unaturals don't feel comfortable coming all the way down to full depth, it is unfamiliar to them. So we give them a crutch that they, typically very quickly, grow out of!
You said Rip doesn't teach with the use of a med ball.

COACH GLASSMAN teaches with a med ball...so what are you saying?

~J~
Here's some begininers and then some seasoned professionals using a medball during FGB!
http://www.youtube.com/watch?v=Qa8LBi5M5Jc

#76 Duncan

ps- thanks for opening an argument this morning...I was feeling punchy! LOL! Have a great day!

205
225
235
245
255

Wasn't getting down as far as I wanted to on the last 2 sets. Still think they counted as reps though.

Then after watching that video, I worked on my Clean, Clean and press, and snatch with the bar, and bar +5 kg. My snatch is terrible and weak, and I bet its because my form sucks, but I dont know whats wrong with it.

Then did 50 pull-ups
BW+15# x 25
BW+25# x 10
BW x 15

That first pull-up after taking the weight off, I almost threw myself over the bar.

as r'xd
225x5
245x5
255x4,f on 5th
250,f on 5th
245x5

185 x 5
210 x 5
215 x 5 (pr)
215 X 5
215 X 5

As Rx'd:
295, 305, 310, 295, 295

M/140/39

still weak from the 400s/squats workout last week. Ugh.

m/162/5-8/35

185, 205, 205, 205, 205

FYI for anyone interested - Compare to is Tuesday 080805.

took a week off or something like that. took it light:
185-225-235-245-255

70kg x5 - WU
90kg x5
100kg x5
100kg x5
100kg x5
100kg x5

I am going to start the "Starting Strength" program in November, so I decided to do my affiliate's WOD since I'll have plenty of lifting in a month.

We did "Swinging Fran"
21-15-9 reps, for time:
-KB swings (1 pood was Rx'd, I used 2 pood)
-Thrusters (95#)
-Pull-ups

Time - 8:18 Rx'd (2 pood KB swings)
http://crossfitstatesboro.com/

warm up sans pull ups and dips (wounded hand)
set 1- 144
set 2- 177
set 3- 155
set 4- 166
set 5- 166

Climbing session later (mostly easy top roping)

M/6'1"/28/210

WU1) 45 x 20
WU2) 135 X10
WU3) 185 X 10
1) 225 X 5
2) 275 X 5
3) 315 X 5
4) 315 X 5
5) 275 X 5

m/38/6'3"/220

225 X 5 X 5
255 X 3
275 X 1

185 - 205 - 225 - 245 - 265

Bah

225-245-265-285
305

Nathan T- You're right, from now I should rise up to the challenge. Adversity can't hold down a true crossfitter, who needs a gym anyway when I have a ship full of stuff I can use, right? You sent me an email? Sadly I did not get that. This upsets me a bit, too late for a resend?

WOD:
5 reps 65#
6 reps 75#
2 sets of 5 reps 85#
4 reps 85#

The 6 on the second one was because some guy with biceps the size of my head took a break from lat pull downs to be my cheerleader and he wanted one more. He was being nice enough to motivate me, so I pushed out another one for him. He came by each set after that to motivate me, but the last one I don't know what happened but I couldn't push out that last one. Thank god he was there though because he caught the bar for me, lol. Muscleheads can be sweet when they want to be.

Is it just military guys that swarm to help chicks out in a gym or is that in every gym? I've only met one guy who didn't encourage me to lift with the big dogs, I think it's because he seems to like his girls skinny. He told me I shouldn't be taking protein shakes or anything because I'm a girl. I told him luckily I'm not worried about how he wants a girl to look because I'm not out to impress him, lol.

I was so excited today, the package from my mom came in with dried fruit and some almonds and sunflower seeds so I can have something to snack on in the shop and I don't have to worry about getting caught sneaking fruit from the mess decks, yay!

Grab the Kool Aid and GET SOME!

Steve
M/46/171

225;235;240;240;245

#31 Nadia

Hey Nads -- they typcally call it recovery cuz you're supposed to feel BETTER as time progresses, not worse. I will say that following a CF WOD I too have been lightheaded, dizzy and suffering from vertigo as well, but nothing that compares to indo! What do they have out there in Seattle, anyway?

Seriously, congrats on the Fran time. I have no doubt you'll hit sub-3's soon, so please post it when you accomplish this, ok? I'll send you a bottle of Patron and a dozen limes....and some EZ Widers too. Hahahaha ~

24/m/5'11"/187
315 x 5
315 x 5
315 x 5
315 x 4
315 x 2

Pretty happy with that...I tried to go a little heavier across all 5 sets today.

bw 165

subbed box squats

225x5x2
235x5x2

jRoCk - Rip doesn't use a medball, Burgener doesn't use a medball, Glassman does... So what am I saying? OOOOO, Someone may be about to QUESTION someone here?!?!?! there mere question of "what are you saying?" is a thinly veiled sycophantic threat of "be careful what you say around here" What I am saying is exactly what I said: WHY are experienced folks still using the stupid ball? No one is going to say a squat isn't to full depth if it is way below parallel. Any "experienced crossfitter" should be able to get a solid a2a or at least WELL below parallel squat without a ball, and the short guy you mention is actually getting shortchanged by using a ball that will forever keep him from going as deep as he should. Sure- use it on beginners; it's a great physical queue without you having to keep telling a newbie to get deeper. I don't care if ten thousand experienced crossfitters use it for FGB. The only purpose they really serve is to keep people honest when competing against each other so that someone doesn't "cheat" and go shallow during their wallball. Other than that, putting a ball under your butt, ESPECIALLY when lifting something as heavy, awkward and high-bail-out-possibility as a freakin' telephone pole is just STUPID.

I have a set of Dynamax balls. They rock. We throw 'em, clean 'em, carry 'em.... but we don't sit on 'em.

1/2 Intensity week. Body needs it.
5 x 5 @ 70% of 1 rep max
185lbs

Tossing out a question -- anyone take supplemental Flax oil for additional Omega 3? Does anyone combine it with cottage cheese (aka Budwig)? I'm not talking about simply grinding seed and adding it to a protein shake either.

I came across a mention of it on the Robb Wolf site (big thanks to Nads for mentioning this site), and then I trolled through the web. I landed on a couple of other posts that laud its benefits.

#30 -Donny
If someone on the street asks you what time it is do you tell them the time and then say, "next time please wear a watch"?

I never understood why people respond with "please use the search function" when people ask a simple question. Are you really too busy to answer their question, because you're sitting in front of a freaking computer looking at a workout website. Maybe they did use the search function which brought them to a particular thread and now they're asking questions in that thread.

Now that is what I call log PT...I need to get me one of those.

#104 Sailor Erin: It not so much that they want to help out and more that they want to do dirty things to you. At least that's the vibe I get from the helpful boys at the globo. Asking a girl who just did a 160# Front Squat if she wants a spot with the empty bar seems pretty transparent to me. Especially when the next line is "well you're lookin' good baby". Man, the guys and their lines in the gym have brought me closer to meeting Pukie than "Fran" or "Murph" ever could.

Be careful of that dried fruit. Trust me, it's addictive. That stuff and peanuts in the shells were responsible for me becoming AllisonNYC_20/5'2/145 (but I was Still Fly). Just lookin' out, girl. ;)

#28 SteveSRT: Thank You. That's really nice to hear because I was pretty nervous before I went on. My experiences with CrossFit media and editing have been interesting so far. I expected LIVE radio would have it's own set of challenges. I tried my best to choose my words wisely but who knows what will fly out in the future! Glad you enjoyed it. I sure did. :)

Thanks to the guys who said the same yesterday.

Check out the interview with Mike Boyle if you haven't already.

#71 JP from CP I have changed all my training and eating habits in the past four or five months so it is hard to say if any one thing is to credit, but, yes, I have gained about five deadhang PU in the months since I started occasionally kipping, doing 1RM PU Wods, changing my grip, and playing with L-sits, rings, and other monkey business. good luck

BW 173

315 for 4 sets of 3 reps

#71 JP from CP
If you wanna smoke the P/U's, try this workout:
Weighted vest deadhangs
Weighted vest kips
BWT Deahangs
BWT Kips
Do each until failure (and change grips throughout) before moving to the next exercise. Try this a couple times per week, working it in the WODS as prescribed.

Worked for me ~

SKAerm

1)
2)
3)
4)
5) 130 KG

46m 200#
as rx'd

235-235-225-225-225

As RX's

175-195-215-215-135(deep)

After the WOD we brought out the rings....been in search of my first muscle up for about a month now and finally got it today...actually two muscle ups.

For those who are still fighting to get your first MU, find a buddy and have them assist you through the transition. As you get better, have them assist less and less until it all comes together...

"Transition the f*ckin' rings"
- Brandon, Crossfit Mahmudiyah

175x3-165-175(PR)-180(PR)-175

The weight felt easier when I actually remember to take that deep breath in with each rep.

Re yesterday's conner v. ryan video, is that the same connor: http://media.crossfit.com/cf-video/Connor-Keegan.mpg?

47yr M 195lbs
2 x CFWU

185
195
205
215
185

Slowly coming back from Knee surgery last year.

Thanks nathan_t and Mark, appreciate the inputs. I look forward to hazing my body :)

to post #52,
I certainly hope you were not saying the work out I had already performed at the time of the post was dumb as you put it in your post. I went to a athletic trainer to get advice who is certified in crossfit as well. The way I warm up and then perform the brisbane site WOD is what we came out with in it all. The crunches and Martial arts training is something I have done for a while. I sustained no injuries, used proper form, recovered went to the confidence course with my recruits and feel 100% fine. One should not judge another's program if it is working for thier goals. I just choose to work on areas I need improvement on and include them in my training. If it was not a statement toward my WOD post, then disregard. Either way, I think that fitness levels vary for all and if they post something that sounds outragious to one, it may not be for another.

Semper Fidelis and God Bless

SSgt Cody Lee Johnson
Senior Drill Instructor
USMC

Thanks Allison, much appreciated on the dried fruit. I usually don't eat enough to gain any weight though because on deployment when you have food, everyone has food. I can open a bag of dried mango and have like 4 pieces and it will be all gone, lol. That and it's definitely better than the alternatives to eat on the ship (i.e. everyone's favorites: ramen noodles and pop tarts). I appreciate it though. I'll look out ;). Oh, and less than the guys who try to help are hitting on me, trust me I can tell the ones who want in my pants. At that point I get competitive and that's usually enough of a turn off for them that they give up, ha!

200x5x5 - Back Squats: beltless, barefoot, below parallel each rep
35x5x5 - Weighted Pullups: No kip, dead hang, throat touching bar each rep
90x5x5 - Barbell presses

Legs still stiff and sore from Saturday's run/squat thrashing at the Chicago running cert to go heavier.

M/73"/210

315x5, 335x5, 365x5, 385x5, 405x2

Did squats yesterday because weekend duty and hike threw me off regular schedule, oh well. I'll find something to do today and hopefully it will not what we will be doing tomorrow. I have lots of options luckily. Man, I love this site.

Full ROM:

275
275
275
245
255

MU practice.

24m/155/66"

as rx'd
250
250
250
260
260

I don't think anyone has come back with a full answer yet, but some people are doing this with progressively heavy weights, others are going for 5 sets with the same weight.

Which is recommended, and why?

30m/172

308
318
323(pr)
318
308

33/F/5'10"/150

Back squats are always a challenge for me.

175
180
185
190
195 (2F)

275
275
295 (failed on #5)
320 (failed on #4)
275

Felt heavy today

Got my Goal 315,315,315,315,315

M/27/6'/200
177 x5 as rx'd
199 x5 "
221 x5 "
243 x5 "
287 x1 as rx'd x4 work on form

M/27/5'8"/151
175 x 5 (20# increase from previous back squats)
CFE tonight!

DJ
1.5 Mile slow jog
135x10, 135x10

WOD
225-225-225-225-225

SaraD
1.5 Mile jog
45x10, 45x10

WOD
95-95-105-105-105

A nice slow jog to loosen up. I stayed pretty light, going to go roll around the mat now and then swim later.

SaraD- Nice work. Your squats are awesome.

Get some, Go again!

As rx'd.

80kg,85kg,90kg,95kg,100kg all x 5.

Ran a 12k last night so legs not 100% but my back squats in general need a lot of work to go heavier regardless.

m/47/175
135x5
155x5
175x5
185x5
195x5

26.m.6'4''.225lbs

warm-up: 225, 275
300,315,335,350 (ugly), 345

Felt pretty good. Still need a lot of work.

The wifey, 24.f.5'4''.115lbs
warm-up: 45, 65
95,105,115,135,155.

She blew through this weight like it was nothing.

That picture is freakin the manliest thing I've seen all week. I want to try...

M/47/6'/184

As rx'd
135
185
205
215
185
+ 6 mile run

M/25/135/5'11"
135x5
155x5
175x5
175x5
135x10

Wanted to see if PR on shoulder press had gone up
Last time:110
This time:120

I am looking for some suggestions to help rejuvenate my legs.

Since the WOD of 4 rounds of 400s and 50 squats, my legs have felt more like cement every day. I have made sure to eat well, stay hydrated, and get lots of sleep, but my legs just feel dead. As a result, push jerks weren't great and my squats today were well below my 5 x 3 weights from a couple weeks ago. I've been doing CrossFit for about 5 weeks now, and I've been really sore after some WODs, but I've never felt like this.

Does anybody have any suggestions to help me get some explosion back in my legs?

Thanks.

The pic of the day is F'ing sweet. Kurtis is a STRONG due. Trust me, I have been CRUSHED by him on a WOD.

The Boz & Todd experience brightens my day.

Went light today. Stomach a bit punky.

Warmed up with 45, 95, and 115
WOD
5 sets of 5 at 135

mark #106

thank you! ha, i love that you refer to me as 'Nads' now. too funny, that's one of the names my friends here call me. sub 3 fran and i get a bottle of patron and lime?! hmm maybe i'll try again today.
;-) oh sorry what are ez wilders? i'm slow.

glad you found/enjoyed robb wolf's website. the guy is brilliant, and sweet as pie too. i don't do the flax oil thing so can't help ya there.

norma- happy belated birthday

loving the boz and todd experience.

m/40/205

as rx'd 5x5 315 A2A

148 5'7.5" 33yom

high bar sq- back as vert as possible
very diff movement and was done a to a-
5x5 at 185-

75-80-80-77.5-77.5kg

Bah!

Rx
205, 225, 225, 205, 205

sore adductor, did the 4 x 400 m x 50 squat yesterday, tired legs

m/43/5'9"/181 lb

225
245
265
275
280 (it's gotta be a PR but I can't find my past scores)

Head wasn't in it today but luckily my body was. Felt pretty solid.

Kirkuk Crossfit

Jerickson - M/5'5"/175

195
205
215
225
225

The other guys are getting ready for a PT Test. I was unhappy with my results, so maybe I'll just quit...ok, I'm not doing that. I guess its just more hard work for me.

Started off with "Nicole" but couldn't find any intensity, so did four rounds (ten pull ups) in 14.24 as a warm-up then

135
205
135
185
135

That is a great photo. Yea, Kurtis!

M/52/174

As rxd - 145, 185, 200, 220, 235

F/38/140/5'7"

CFWU x 2
45 x 5
65 x 5

95-135-145-135-135

M/48/153/1-1-06

CFWU x 3 (- dips)

High bar back squats (shoulder prevents low bar)

135-155-175-155-135

Deep, a2a on every rep.

Weird pain high inner thigh/low groin. Interestingly it hurts more with wide stance and duck-foot on air squats, and more on narrower stance and straight feet with weight. 135 and 155 were meant to be W/U weights, but safety first...

cfwu x 1

135x5
185x5
205x5
210x5
215x5
220x4, failed on 5th rep attempt

32/178/m

CFWU x 2
WU= 45/95/135
WOD:185/190/195/200PR/205PR
all low bar back-squats.

cash out: 29th day of the burpee challenge.

m/32/6'/188

CFWU

205-215-225-235-250
final set was 3-1-1

20 minute 'jog'

23/m/193
225,275,275,275,275
All ATG

#111 Mark:

Flax oil is not as great as health nuts often make it. The Omega-3 isn't in the best form for your body, and there is a cancer risk.

http://www.marksdailyapple.com/flax-prostate-cancer-risk/

5x225
5x245
5x245
5x275
5x275

plus
50 Box Jumps for the Commandant

and 30 Pull-ups for the Corps

OoohRah

Nathan T,

funniest comment I have seen in awhile about the dogs leading the pack...!

as rx'd
225
275
295
315
315

28/M/165

5x205
5x205
5x215
5x215
5x215

225
245
265
285(PR)
295x4

400M run and stretching.

"Tabata Something Else"
Total Reps: 458 *!NEW PR!*
Tabata Score: 43

PU 10 10 6 6 5 5 4 5 = 51
PU 20 20 14 10 10 9 9 10 = 102
SU 25 24 20 20 15 15 15 16 = 150
SQ 25 22 20 20 17 17 15 19 = 155

Oh yeah forgot to mention did Tabata Pushups and situps yesterday...
PU = 97
Su = 132

34/180lb/6'3"
185
195
195
195
195
PR for a set of 5 is 205, but I only managed that for one set last time. QUESTION: Does anyone have a suggestion for a long-armed guy trying to do BS with the bar in the lower position on the back? Even after practicing BS's with the bar in the low position for a few weeks, my shoulders and chest still feel contorted. I think its these gangly arms that are getting in the way.

1) 115
2) 135
3) 145
4) 155 (horrible form)
5) 95

Sailor Erin-

"At that point I get competitive and that's usually enough of a turn off for them that they give up, ha!"

HA HA, that made my morning. Has anyone actually challenged you on the ship?

m/31/230/68"

CFWUx3

205,245,255,275,295

1) 95
2) 105
3) 115
4) 115
5) 115

then 50 reps @ 95lbs.

m/195/27/5'11"

135# and 185# x5 w.u.
205x5
225x5
235x5
255x5
255x5

GOT MY FIRST MUSCLE UP EVER TODAY!!!!!

No squat rack at the gym. I miss my weights.

DB squat x5 then Squat Clean x 5 @ 61kg
26kg
28kg
30kg
32kg (heaviest db's)
32kg

Doing the SQ cleans right after were nice. Next time will start with 32kg db's and maybe heavier cleans.

f/21/118/5'4"

95 x 5
115 x 5
125 x 5
135 x 5
135 x 5

is there a comparison date available? I know we've done this one before

thanks

M/28/5'9"/170#

No squat rack at my facility, which makes it difficult to go heavy on back squats. So I decide to try some overhead squats instead. Not sure about the weight so started light. I snatched the bar into position.

5x @ 75#
5x @ 80#
5x @ 85#
5x @ 90#
5x @ 100#

* Prior to the squats I worked timed sets with Kb's for an hour.

135-155-165-175-175

150/160/170/180/190

3 sets lowwer trap raises 15lbs
3 sets deadlift walks 140lbs

dice intervals (June 2003 journal) 40 sec work, 15 sec rest, 12 rounds jumping rope.

24/m/175/6'0

5x5@205

long legs are good for alot of things but squats arent one of those things.

080930

225
235
245
255
265

#108 Duncan

I did say in my post that they are used to make sure all are going to full ROM, didn't I? I know I did. In fact, I read that I did. YOU did also. We are not disagreeing on that point ol' friend.
Your clients clean them, press them, throw them, etc., but don't sit on them. Nor do mine. Nor does Curtis look to be. So we aren't disagreeing there.
Ohhhh....I know! You are just one of those whiney biznatches that looks up big words before he posts to show how "intelligent" and "knowledgable" he is by posting them, and then twists words around to make the arguement be something that it is not. So allow me to retort.

ANSWER:Med balls are used to measure and ensure proper ROM in competition, which we are always in when crosfitting, even if only against ourselves.
This is the answer to the question that you asked of why do people use med balls.

You obviously have been to a cert. cause you are very correct in saying that they are not used for sitting! If this is a new discovery, I applaud your discovery! That your clients don't sit on them...well, bravo and good training there as well, for they are not used for sitting as you stated!

Lastly:
If you do not like using a med ball for ANY reason...Throwing, cleaning, pressing, sitting or putting it on a leash and taking it for a walk, my suggestion to you is DON'T USE IT FOR THAT! Saying that it is stupid to use it for this or that...well, just makes you look...ahem...inexperienced!

Again, have a wonderful day!
LMFAO!
~J~

my URL didn't save on the last post, so I made sure it is there now just incase there is any hatemail! LOL...L----O-----L!
~J~

F/140ish/5'4/37
Back squats:
Did first set as box squats. Used 65 lbs for one set of 5.
Then did 1 set of 75 and 3 sets of 85. Thought I was going light for 1/2 intensity week, but I was sweating and breathing a bit hard. Also did some snatch balance practice.

33/m/72"/180

185, 225, 250, 275, 250

32/M/6'0/195

Practice: Ring Dips, 3 x Max, 12/11/10

Train: Back Squat 5 x 5; 225-245-265-275-275f(3)

CFWU with 25lbs
Back Squat 5-5-5-5-5 reps

1. 175lbs
2. 195lbs
3. 215lbs
4. 225lbs
5. 240lbs

35/M/79kg

130kg for all 5 sets.

Combined w/ CrossFit Endurance workout:

3 x 200m, 400m, 600m w/ rest = completion time between each set (actual distances slightly longer, gym track = 1/7 mile per lap, did 1/2/3 laps for each set):
200m (0:37), 400m (1:41), 600m (2:55)
200m (0:41), 400m (1:46), 600m (2:45)
200m (0:39), 400m (1:47), 600m (2:46)

Back squats:

8 x 225
5 x 275
4 x 295
5 x 275
5 x 275

56/M/6'/203
After 2 hours of tennis,
5x150
5x200
5x240
5x250
5x255

255, 260, 265, 270, 275

Wow I haven't back squated in a long time. It showed today.

135-185-2-5-215-225x2

bwt:151

m/24/6.1/195

135/225/245/265/225

Haven't done back squats in a long time.

155-165-175-185-195

My previous 1RM was 220, so I'm actually pretty happy with these numbers.

225
245
255
265
275x3

hooray for lifting some weight

m/25/6'0"/185

kind of disappointed today. went for my 355 max from the last time and failed badly. Just didn't have the gas or the strength.

355x1.5
315x5
315x5
315x5
315x5

as rx'd

235-255-285-265-285

worked up to 308 x 5

Greetings from the UK !

For a warmup, and to practice proper form:

10 snatches, 10 OH Squat using 20kg Oly bar

Farmers walk - 4 x 25m carrying 2 x 46kg dumbells

then on to the WOD:

10 x 60kg (132lb)
5 x 110kg (242lb)
5 x 120kg (264lb)
5 x 140kg (308lb)
6 x 150 kg (330lb) - some were not low enough !
5 x 160kg (352lb) - pleased with the form of these, though
5 x 100kg (220lb) - to make up for earlier lifts that weren't good form.

Beasty
116kg (255lb)/40/m/5'11"

#127 Kelly & #136 Lupe -->solid, kicka** WODS. Seriously -- good job.

#136 Sparky -- those numbers really piss me off...so I guess that's a good thing, huh? Congrats on the PR

#187 JroCk -- ha,ha,ha...you always have that satirical fist clenched just in case someone gets outta line. I love it!

#165 Henry - thanks for the link. I appreciate the feedback.

#132 Matt -- just do the 5 sets with the max you can handle. Most like to increase weight as the sets progress, others simply hold it flat. My thoughts - if you can squat 250 x 5, why not try 260 x 5? Well, maybe you barely got the 5th rep @ 250 and you wanna just stay there. It's up to you. Really, you can't go wrong with either ~

#149 NADDY-NADS Did I say "EZ Wilders?" WTF is that?! Oh yeah, I must've fat-fingered the keyboard again. I meant to say EZ Widers. I assume you know those...or perhaps Jokers?
And yes, Robb Wolf is one of those Einstein-like dudes. He's incredibly well-informed, comes across very friendly and speaks in a language all can understand. His site alone makes me wanna take that cert of his.

95-115-135-145-155 x 5
+165 x 1

First attempt at back squats using crossfit form after watching all available video. So I didn't want to bite off more than I could chew and hurt my back.
5 rounds of 225 X 5
Will definitely add weight next time.

Hi everyone this is my first time posting on the web site. I am a 25 yr. old male who is 5'7" and I weigh 185 lbs. I resently started crossfit and love it, and because of that I typically combine the crossfit workouts with my own. So for this workout I did a little bit of a variation of it since I'm currently in a hypertrophy/strength stage of my training.
Therefore my workout consisted of:
4x8 and 1x6
225 x 8
315 x 8
375 x 8
400 x 8
435 x 6
m25/5'7"/185

5 x 225
5 x 275
5 x 315
5 x 325

182/192/202/212/222 as Rx'd
43 yom 178# 6'1"

as rx'd
5 * 91kg,200lbs
5 * 101, 222
5 * 101, 222
5 * 101, 222
5 * 101, 222

then WOD of xfit endurance :
Run: 3 x (200m + 400m + 600m)

Duncan,

The fact that you are attempting to make an argument about this displays that you are simply making comments so that you can read your own words and add drama to your unfortunately boring life. I don't know what else you do in life, but some people have standards and train differently than you. You have to be a big boy and accept this. I work in an arena where we shoot at targets for a reason, we carry a certain weight for a reason and we think certain things for a reason.

It's OK to question things. It is not OK however to show your ass on the internet, because you had a bad day or you are insecure. I also don't care what or who you know or whether you question a certain person. It doesn't matter. They are men. Just like you. The what and the why you made your particular comments have led me to believe my above comments. In the future, please make more intelligent comments. The media and internet are full of people who simply talk in circles for no apparent reason. Please be different for a good reason next time.

You are more than welcome to come out and train with us any time. Be warned through, we may make you squat all the way down to a medicine ball and some of the stuff we do may be a little "unsafe" or even seem "stupid".

Oh, I will not respond to anything you say after this post. Please don't waste you time.

Sincerely,

Chad

135 x 5
315 x 5
315 x 5
315 x 5
365 x 5

M/50/6'3"/254
rowed (on the water) 9K in 48 minutes six hours previous
2xCFWU adding in 30 singleunders and 10 pushups
5x5
135
185
195
205
210

TRIED TO SQUAT HAVE FOR THE FIRST TIME IN ABOUT A YEAR...JUST GOT OVER TENDONITIS IN MY LEFT GROIN THIS SUMMER. EVERYTHING FELT GOOD. I WAS ABLE TO ADD SOME WEIGHT, BUT NOT NEAR WHERE I WAS. NEXT TIME THIS WOD COMES AROUND I SHOULD BE ABLE TO DO HEAVY WEIGHT ALL FIVE SETS.

1-135 X 5
2-175 X 5
3-185 X 5
4-205 X 5
5-225 X 5

# 160 Bingo, that pain sounds familiar. For me it was a strained sartorious. I had no idea what it was or what to do. Read Starting Strength chapter on squats and learned what happens when your knees don't track over your toes in the squat. That's what caused it for me. Found a number of useful stretches on line that helped. Good luck!

25/m/5'11"/175

225-275-280-280-280 and a set of 225 for cooldown
also some work on handstand push-ups

28/m/195

185-190-195-205-210

Full depth. Everything over 190 was a PR, which was previously set just 4 days ago.

m/38/188/70"

CFWU x 3

BS

WU:
45x8
135x5
185x5

BS 5x5:
225
245
255
255
245

Post:
OHS
45x15
75x15
100x15

m/37/5'11"/178

135x5
155x5
175x5
175x5
180x5

still recovering from 2 long rides on Sun/mon and tweaked my right upper back/shoulder/neck on the last wod.

very impressive numbers above - I'll have to step it up.

185-225-275-285-285

Hello all,

I have been doing Crossfit as a way to supplement my cross training for ultra running. I love it! However, I have a partial wrist fusion in my left wrist which makes it difficult to do a lot of the "push" exercises. I have looked on the website and don't really see an alternative for a few specific exercises. Any ideas for supplement exercises for Bench press, jerk, and thrusters. I have modified thrusters to work with lighter weight, a parallel bar, and more reps. But I was hoping there were some other ideas out there. Thanks in advance!!

going for 265lbs

185, 205, 225, 235, 235

CFWU std

As Rx'd
115#--WUp
135# x 5
155# x 5
175# x 5
185# x 5
185# x 5
135#--xtra

Dips, Pullups, situps
1000m/4:00 & 2x PAC laps 1:28

THanks to the guy who found the COMPARE date!!

Went to 190lbs. for 5!

135x5
185x5
225x5
275x5

Squat 5 x 5

225
275
295
295
295

195-205-210-210-210

195-205-210-210-210

225
235
245
250
250
Not great but legs toast from doing run/squat WOD yesterday.

started with a "warm-up"
run 800 m, 20 ring dips, run 800, 20 ring dips

stuck with 185 all 5 sets

finished with gluteham back extensions

Regarding the photo of Kurtis; I have GOT to get a log like that! I bet that our Paleolithic ancestors (and more) lifted a lot more wood than stone or metal and, more often than not, in that particular shape.

275 (set five)

M/33/165
cfwu x2

as rx'd
185
205
225
225 (failed on rep 3, so I dropped weight)
205
205

#212 Chad
well put. Keep shooting those targets brother, thoughts and prayers are with you all!
~J~

315# all 5 sets.

Then some immediate sprints right after the last set. My legs were not happy.

M/27/6'1/185

WARM UP
bar*15
135*10
225*3

255*5
285*5
315*5
335*5
355*5

the wistle goes... Woot wooooooooo!!

m/36/210

225x5
245x5
265x5
275x5
285x5

135, 155, 175, 175, 175.

At the YMCA, Klamath Falls, Or.

M/31/6'/195

275x5
275x5
275x5
275x3 4 failed
255x5

As rxd: 275, 275, 275, 285x4, 285x3

Not sure if it was the push-jerks yesterday or perhaps the fact that I'm finally getting a full a2a ROM that caused the slight drop in numbers. Felt pretty good on this nonetheless.

135 x 5
185 x 5
205 x 5
215 x 5
225 x 2 fail 3

slight twinge in middle of back from push jerks yesterday

Started & Finished light. Above 225 is when depth starts to be an issue. Banded the left knee & no pain this time.

135
165
185
205
225
245

m/20/5'11/175

135 x 5
155 x 5
165 x 5
175 x 5
180 x 5

Soooo hard to increase my squat. Workin on it though

m/40/215/5'11"

225
275
285
295
230

Back squat: 5 sets of 5 reps with 295 lbs

Warmed up with various olympic lift drills; WOD 185-185-185-185-185. All done to 12" box. Weighted pullups, max reps at 25 lbs., 12 (PR+2)-7-5. Press, PP, PJ at 115, various reps, working on form. Ran on the tread, 1 min on, 1 min off X3 at 5:42 pace, stretched out, "it's a day."

M/38/188

As Rx'd: Did squats to a dynamax med ball (deep!!!)

135
165
185
205
225

7

No squat rack so OHS
M/28/135lbs
5 @ 20kg
5 @ 25kg
5 @ 25kg
5 @ 27.5kg
5 @ 30kg

1RM is 32.5kg. Although I suspect this may not be the case any more, ha.
Finisher: 51 chest-to-floor press-ups in 60 secs

Gym closed due to Rosh Hoshanah. Ran the median along Pelham Parkway, using the rocks and trees as a slalom/obstacle course, stopping at various points for push-ups and pull-ups on the trees. Vaulted the benches and low lying tree-forks, jumped onto or over boulders.
Then hit the kiddie playground to get creative with pull-up possibilities.

As rx'd 241/261/271/281/291

M/37/66kg

85kgx5x5
4 min rests

as rx'd:
205x5
215x5
225x5
235x4(pr)
245x4(pr)
I really didn't feel like i gave it my all on the 235 so i went higher. I barely got stuck, but still great improvements. Last time we did squats with 3 reps i maxed at 235. obviously i did better this time.

5x315, 335, 355, 335, 335

255 x 5
260 x 3
260 x 2
255 x 3
255 x 4

Should have been okay with this weight just had a bad day.

Don't have a set up for self-spotting, so I ran yesterday's workout except for all squats and for the first two revolutions of running I carried a 35 lb weight (the weight of my eldest kid). towards the end of my second revolution i was run-walking, so I put it down to get my exertion back up for the last two. I'm determined to get this mod to the WOD to work for me, it seems like being able to work and run distances with your kid in arms is a good emergency ability.

16:40

did not do this one today. did cfjax wod for Monday

45# bar oh squats x50
20" box jumps x25
45# bar oh squats x30 6:40
24" box jumps x 15
45# bar oh squats x20
30" box jumps x 10

Rest 5 Minutes

135# deadlift x 50
ghd sit ups x 25
135# deadlift x 30 8:48
ghd sit ups x 15
135# deadlift x 20
ghd sit ups x 10

M/24/5'10"/155

CFWU x 3 (subbed false-grip PUs, knees to elbows, ring dips), 135lb bs x 7.

Round 1: 175lb x 5
Round 2: 195lb x 5
Round 3: 205lb x 5
Round 4: 215lb x 5
Round 5: 215lb x 3

Decided from the start to focus on greatest possible range of motion and nice, slow form. Form over all is feeling far more solid, and I'm certainly feeling better about my sets when I concentrate on ROM and form, even if I'm doing less weight. The 3rd rep during the final set was suprisingly a sufficient enough struggle that I decided to call it good.

Tonight is the first 2-hour Aikido training in over 2 months - can't wait!

Take care!

as rxd.
285
305
315
325
325...jb

5'4/170/30m

3 x WU:

10 45# OHS
10 hip and back extensions
10 deadhang pullups
10 GHD situps
10 parrallete HSPU's

5 rep Back Squats:

135-225-315-345-365-385-405

tabata pushups:

15-15-15-15-15-15-13-12

M/39/5'10"/170

Gonna have to fore go the back squats. I work on a ship and there's too much wave motion to be able to safely do squats. I made up the virtual shoveling workout I missed last week. Great workout!

As Rx'd, 11:57

Warmup
.5 mile run
5 min stretching

5 @ 135
5 @ 155
5 @ 175
5 @ 175
5 @ 175
(with 50 Marine Corps crunches between each set)

Cool down stretches

This was my first time doing this workout. In the past when I used to do squats I'd definitely cheat and not go down all the way. These were all done full range of motion (as far down as possible). Not the best numbers, but feels good to be going down the whole way.

Oorah

33 yom 220 bwt
bike 10 miles
cfwux3rdsx15reps abmat, and rings
wod subbed 5x5 of front squat (shoulder issues can't back squat)
185/205/215/225/230
bike 10 miles

185-225-250-275-300

Subbed Front Squat for Back because hurt shoulder.

175,185,190,195,200

+

100 DU's 4:24

38m/6/183

wod as rx'd since 5/22/08

225, 230, 235, 240, 245

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 165lbs x 2

Back Squat
185lbs x 5
190lbs x 5
195lbs x 5-5-5
4 minutes rest per set
Foam roll after
Compared to 080805: 185lbs x 5 190lbs x 5-5-5 195lbs x 5

bw 254(wtf!?)
275,285,285,295,295
only last set was REALLY hard, taking a big breath before each rep helped a lot

M/22/6'1/185

185 X 5
225 X 5
230 X 5
235 X 5
245 X 5 (5RM PR)

Felt good after some time off from squats.

M 33/144/5'7"

225-225-225-225-225

185
205
225
275
275

almost passed out on the last rep/last set

21/M/5'6"/160#

As Rx'ed
205
225
235
245
250

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

Worked on my high bar olympic squats
225-5
225-3(staterd to get sloppy)
205-5
205-5
205-5
205-3(started to get sloppy)

Gotta work on staying upright when driving out of the hole. feels like i'm leaing foward a bit and its taking the load off my quads

185-205-205-205-205

Back squats onto box for proper depth: concentrating on form rather than max weight.

37kg
42kg
44.5kg
47kg
49.5kg

F/32/63kg

M/43/168

135-155-175-185-195

Skipped Squats today... At the Academy- Ran a little over 2 miles today with 15-20 second sprints about every 2 minutes or so. Sprints felt good, it was the slower paced running between that had my quads tightening up.

M/30/5'10"/185

Did a track workout in the am.

Did the WOD in the afternoon. Warmed up with 135x12, 185x12.

WOD: 225x5, 245x5, 245x5, 225x5, 225x5. 1:30-2 minute break between sets.

M/46/6'/175/7500'

175, 185, 195, 205, 205

Depth to