I like SQUATS

yesss.. Love heavy days.

I my pr is 205 for 5. I'd like to hit that and then some.

After today, I'll take anything with low reps!!

Here we go!

YAY, Squats can be fun. Everyone at One World is Happy

Looks like I'm going to have to clear the snow from my squat racks again. Another foot of snow in Vancouver tomorrow

Now THAT is adorable.

Back squats can be adorable too, depending on who does them. But I meant the picture.

I'm new to CF. This is my 3rd week. I can honestly back squat 165. For this WOD I need to lift 165 x 5 for 5 rounds. Am I correct?

nice. an easy day compared to today.

Good! My hands need a day off

#7 you are correct.

Hmm...this could possibly mean a double WOD day....

Eva + this....we'll see

And by the way...

the little one has excellent form. So cute haha. She looks like a future fire breather!

my god that is the cutest picture ever; what a doll!

#10 if you have anything in the tank after doing eva rx'd then you are the shiznit. But honesly then you did not go hard enough. You should be toast after a wod like eva.

M/26/6'2"/205

Coincidentally did this today:
to sub-parallel box

5*275
5*275
5*275
5*275
5*275

Well I'm packing for the trip home for the holidays...something tells me I will be doing crossfit on baby Jesus' birthday. Hopefully it kicks my a$$.

alright, gotta love a day of heavy squats

#14 GS

You know...you're right. It sounded really great in thought. But when it comes down to performing that task...pretty sure I'll be plastered to the floor in agony.

I really....really...REALLY....don't like these 800m things lol. And worse yet, this one will be on a treadmill. Yuck!

this should feel good after cindy yesterday. still have Eva to do tonight.

Procrastination is something I must work on for next year........

yeah eva was definitely a scorpion woman..we'll see about the squats. my quads are fried...eva time was 54:37. Sub 70 lb dumbbell swings and had to do jumping pullups on the last round on account of not being able to hold onto the stupid rubber grips that my globo gym has installed..honestly, is a piece of pipe and some tape too much to ask for?

Crossfit is in Tucson now? Oh well, there goes Tucson.

So Back squat my body weight?

Oh man, SO CUTE!

Happy holidays and Merry Christmas all. Take care out there.

m/18/6'0"/155

Might do this as WU since the RX for SEALFit is read directions then attack WOD.

Who reads directions? This is America.

Very fun picture!

Love this pic! :)

#22
Backsquat whatever you think you can handle for 5 sets/5 reps each set

kids....don't even need to be taught correct squat form, it's just there naturally

Best pic EVER!

any ideas of what i can do for this exercise? in a month i leave for the Marines and have no gym membership and the closest CF gym is about an hour away. all i have to work with is rings, and dumbbells up to 35 lbs per db or 70 for 1.

overhead dumbell squats at 70 lbs for 150 reps or something?

any ideas?

#30-- if you've got the balance, up to 35 lbs per hand is plenty for 1-legged squats. Personally, I'd probably do a pair of 10s for 5x5.

kgs

50-65-80-82.5-85

Love that picture...setting to desktop wallpaper in 3,2,1..GO!

Kids got great form. Future firebreather.

I love to squat. Even better the day before christmas. Should feel a little less guilty about going out for family dinner.

Hey it's me again, still laggin one wod behind...again....don't have the time or energy to do 2 in a day to catch up. So here I am typin away, just read a bunch of posts over "Eva" she sounds like a real bitch. I'm going to try and do it as Rx'd tomorrow morning. Hopefully I will survive. Just like to say thanks Coach for killing me before I even begin. One of the many reasons I love crossfit.

Hope all of you have a Great Holiday

You should see her burpees. That's my girl and she is awesome! Happy Holidays to all!

HEY!! CFNWT!! GREAT PIC!!

THIS IS THE ONE IN TOWN I HELP OUT WITH. ON THE GRAND OPENING COMMING UP IN FEBRUARY A FEW OF US WILL BE DOING "FRAN ON FIRE". PEOPLE WILL HAVE FUN WATCHING THIS I THINK.

THANKS KEVIN FOR YOUR CONFIDENCE.

ROBERT S.
TUCSON, AZ.

#31 parker

i just did a few in the living room and liked them. very hard with the balance thing. checked out the pistol videos in the exercise section that boz did. think im going to do a few rounds of weighted pistols and also some ohs with 35# dumbbells.

thanks for the idea

did legs yesterday 12/22 on our rest day. tried some front squats, overhead squats, pistols, and back squat:
135x10
185x10
225x8
275x6
315x5

not sure if i'll try 5x5 tomorrow due to agonizing soreness ; )

later,
b

32m/5'8"/180

Jennifer,

That is an adorable foto. Our little one started doing legit burpees at 17 months old. She is 30 days older now. She spends ever moment with my wife and I at our place and it shows. Her limited vocabulary includes Tee, Two, Onnn, Goooo. Nothing better than watching the help you throw a tough WOD by doing the movements with you.

Merry Xmas!

still new to this, so I am a few workouts behind. did cindy today 26 rounds. tough. was thinking of mary but couldnt do the one leg squats well, is that something that just comes with crossfitting or should it be worked on specifically

All weights in kg: 37-42-47-52-54.5

I used to think I could squat 67kg, but as it turns out that wasn't to proper depth; I've got a lot of catching up to do.

F/33/171cm/63kg

Yes you should see her Burpees. She also loves the Deadlift and Clean. Not that we are grooming her, but I do believe this will not be her last picture on this site.

Robert #38 Thanks for your help, and your support at the gym.

Gabe, it is truly amazing and inspirational to watch our little ones.

Someone needs to teach that child how to squat. She doesn't have her arms sticking out if front.

Do you think she has but a bit of butt wink or a loose fitting diaper?

I am NOT wearing a diaper!! Oh, you mean Sofia...hehehe

Hey, look at that little kid! Perfect form! What a little cutie...

got an ankle injury (close to healing but I don't want to re-injure). Should I just go light weight or use a machine? Maybe sub another exercise? Body weight squat with a ridiculous amount of reps? Ideas?

What do you guys do if you don't have a spotter...?

Did 4 sets of 5 as 1st part of SS workout sequence I've set myself on. Last time did sets across of 260 - would have done 265 today but dropped to 235 as part of a 10% retrenchment (on vacation and shoulder is in bad pain). Also did standing presses 3x5 (dumb, but I'm addicted) at 110 (15%+ retrench from 135 last time) and 3x5 power cleans @135. Followed by icing and a massage. Trying to wrap my mind around probably needing to get shoulder scoped after my vacation..

Best picture of 2008. Any other parents notice how good kids are at squatting? Must be the low center of gravity. This picture makes me smile.

One of the cutiest pics ever. Thanks for reminding us of what in life is really important. (a good squat)

Finally no more 800s, at lest for the time being! Give the legs a little rest...lol, or squat till you puke!

Eva yesterday 39:55, hate the 800 part!

By the way, that pic is sooo cute, and her form is pretty much awesome!!!

Merry Christmas, and Keep Killin it!!!!

As RX'd
225
295
315
325
335

cutest picture i have ever seen...no exageration

#50 carrick-

No spotter? No problem!

http://www.youtube.com/watch?v=PXB6IS2FZIc

95
105
105
105
105
115
115

I must say that I disagree with coach on this one. The main problem I see with the Crossfit model is no standard as far as gym quality. Some have max effort days, some dont. Some have running, others dont. For Crossfit to progress as a viable and profitable business model, some basic standard has to be created.

zach #59

who said anything about being a viable business model? coach has said before that crossfit will never be corporate..

Congrats Kevin and Jennifer (and Sophie)! I know that this day means a lot to the both of you, first mainsite pic...I'm sure that there will be many more to come!

#59 Zach

I think coaches point is that if you are only in it to become a viable business, you will be crushed by those with a true passion for teaching / sharing / and forging elite fitness.

omg, I'm a guy and I think that's so cute.

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

225/ 225/ 245/ 235/ 225

male/ 35y/ 164/ 70"

Crossfit is great #59...keep going...you will feel the business after you complete workouts like Eva...

Gret WOD...I needed a slower pace!

Bring it on!

M/24/5'8/160lbs
Back squat x5
135/135/155/165/165
I really need to work on those

295
315
320
325
325x4

No squat rack.

DB squats x 5 and OHS x 5 all weights kg
32 41
32 41
32 51
32 51
32 61

Nothing higher than 32 kg db's next time will try weighted pistols. Found a great link for planche and front lever progressions off the beastskills.com site. Cool stuff. Now that the burpee challenge is over it's time to start working on the static hold stuff.

Happy holidays and Merry Christmas to all from Europe!

113kg last set

135/185/205/215/225
Only back on the X-fit pain train for about a week. I missed it!

205,235,255,270,285(2)
high bar A2A - 80%...early am

40/m/176cm/71kg

Sub'd weighted one-legged squats, 5 each leg

5-5-5-5-5 pistols each leg

6-12-16-20-20 kg

6kg medball, all other kettlebells cleaned and held in rack position.

LOVE the picture!

luv the picture!!!

Attended the Level I certification this past weekend, and have to say it was great. Thanks to CrossFit Charlotte for hosting, and to the trainers who made it a very rewarding experience. If someone out there is thinking about going, I would encourage you to…for reasons beyond the professional and knowledgeable instruction, great coaching, technique refinement, and the chance to do more “functional movements” than you ever wanted to do over the course of two days. Because, in addition to being very effective trainers, they happen to be pretty funny too. I took a good deal of notes on theory, training progressions, and the like, but at some point, I found myself writing down their one-liners. There were entirely too many of them to capture, but I’ll relay the few that I scribbled down just to give you a taste of the CrossFit humor you too might find at a Level I cert.

Andy on getting six pack abs, “@#$% my back hurts.”
Person #2, “what are you doing to work out your back?”
Andy, “Nothing, chicks don’t care about my back.”

Andy, “I used run and think my legs were getting massive too.”
Andy, on the GHD…”First thing you do with clients is get ‘em on the GHD and ask for a set of fifty.”
Andy, on subbing the Swiss ball for a GHD, “If you’re a hobbit, the Swiss ball would work just fine.”
Andy, referring to Nicole, “Believe it or not, some CrossFitters are Nazi’s about range of motion.”
Andy, on nursing homes, “It’s chocolate pudding and ass wipes all day long…what’s not to like.”
Andy, “If I take you to a modern fitness facility, what do I really need to teach you? Where to put your ass.”
Andy, after Nicole made a point about being hard on full range of motion, “I have another way to cheat [at pull-ups]…count by twos.”

Pat, on CrossFit’s adoption of methods and techniques that work, “We’re fitness whores.”
Pat, on leaning out too much, “Whoa, Skeletor, put the shirt back on.”
Pat, on nutrition, “We’ve all done crystal meth, right? When you get off of it, you’re angry for…what…a couple of weeks.”
Pat, more on nutrition, “I know how everybody operates…@#$% it, diet starts tomorrow.”

Chuck, on poor squat technique, “Notice the dog taking a poop there.”
Chuck, on the humble origins of CrossFit programming, “CrossFit created the seven day week.”

Nicole, on mind/body awareness, “It’s getting your brain to know what your ass does for a living.”
Nicole, on Andy’s instructional technique, “education by coercion.”

Taken out of context, I understand some of the above loses its comedic punch. And I’m not suggesting the CrossFit training team quit their day jobs to pick up open mics. But it serves as a small sample of the sprinkling of humor that you’ll experience over the course of two great days of instruction from the special group of CrossFiters who make up the training team. Well done, CrossFit. Keep up the great work. 3, 2, 1 GO…

Love the picture!!

Sunday- ran 8 sets of intervals, (3 min hard/ 3 min easy)

Monday- flying and at airport most of the day. Was going crazy not being able to be moving but it was worht it- back home in the Adirondacks.

Yesterday- needed a "small space/no running workout" for the gym they have.
"Linda" 10-9-8-7-6-5-4-3-2-1
DL 155
Clean 90
BP 85
Time from rep 9-1 was about 26 min, clock did not start right away

Erin

185-225-225-225-185

good day....merry x-mas eve

27/6'8"/220

225 across

m/39/205

315x5
365x5
385x5
405x5
425x5

Love heavy leg days. Was suprisingly strong after Eva yesterday! Now I can walk like a stick is broke off in my arse...Happy hunting!

195
205 PR
205
210 PR
200

34/M/185

275-295-300-310-315

M/31yrs/6'/215

275
315
315
315
405

Cute picture. Looking forward to the squats as I love 'em! Haven't touched weighted squats in some time so this should be interesting.

m/29/73/183
135-145-155-165-175

I sensed this kind of workout, but I feared it would be dead lift. So my hands thank you that they are freed up today! :) Shooting for at least one set of 315!

Sub'd deadlift for squats since I don't have a squat rake (maybe for xmas?). And I don't think I could throw 300 pounds over my head into a squat postition...that is just me though. Happy Holidays!! I wonder what tommorows WOD is going to be? My bet is Murph.

m/42/202/5'11

225,255,295PR(+20),305PR,305,295(3),275

last time:080930: 225/275/295(4 reps)/275/275/275

24/m/185

On the third set I started getting a little shallow so I decided to ditch some weight and go @$$ to ankles.

185,225,245,185(A2A),225(A2A)

Mike F:

185,225,245,255,260

m/35/215/5'11

BP:155,185,205,225 x 8
DB TriP: 45,50,60,70 x 8

WOD Rx'd
185-195-205-215-225

K2E
5,8,6,7

151 5'7.5" 33 yom

Hips cooked from EVA
-dumped a bunch of weight and did high bar narrow stance a2a back squats-
185x5 across

Back to it for the first time in 4 months....
warm up at 135
as rx'd: 225, 275, 295, 305(bad form), dropped to 225 for last set for a2a
feel ok... wish i would have started back yesterday

225
245
255

Grace with 40lb dumbells
3:14
Done at providence it just worked out that we did 3 sets of backsquats and that was the wod?

M/20/170/5'10"

BS to 12" depth: 5 x 95-135-185-230-245-260-275

Warm up with:
5x45
5x135
3x185

5x5x5x5x5

5x195
5x205 (after this I realized I better drop 5# or I might not finish at this weight)
5x200
5x200
5x200

M/44/6'3"/190

225/245/255/245/225

Almost went all way down

Hip bugging me still. Skipped yesterday's running.

M/31/70"/200lbs

as Rx'd
335 x 5 x 5

Mark
Squat 190 5x5
Press 103 3x5

Will do dl's tomorrow.

Subbed front squats:

185-205-215-225-235(F)-225

Left shoulder in massive pain today after shoveling snow and the Rolfer's treatment; I need to be very careful with workouts for a while.

Broke out the Safety Squat Bar as it causes zero shoulder stress. It's a squat, but with a different balance point than a back squat. The feeling is something close to a cross between a front squat and back squat; this bar makes you fight to stay upright. My weak point was my abs - I simply could not go heavier without collapsing in the midsection. This bar shows promise of becoming a staple in my training as the level of difficulty is impressive.

145x5
155x5
165x5

180x5
180x5
180x5
185x5
185x5

105x20

M 34/144/5'7"

210-210-220-220-230

225x5
225x5
236x5
275x5
275x5

185x5
195x5
205x5
215x5
220x4

Awesome pic!

Warm up:

-Shovel mine and my neighbours driveways (heavy wet snow)

-CFWU x 3

Wod: Took it somewhat easy. First time squating heavier since a back injury 2 weeks ago.

185x5
205x5
215x5
225x5
225x5

Then did Push Press:

95x5
115x5
135x5
135x5
135x5

Good lift today. Felt good to hit some weights! I wonder what Santa is going to bring us for a wod tomorow?

25/m/5'11"/199
285-285-285-285-285
Now it feels like a Rhinoceros tap danced on my back.

225-245-265-275-300

45/M/6'/180

BACK SQUATS...FULL ROM BUTT TO D-BALL ON ALL REPS.

5-155
5-175
5-185
5-200
5-215

WORKED MY WAY UP TO A 1 REP MAX OF 280 TODAY. BUTT TO A 14 INCH BOX...COULD NOT GET DOWN TO THE D-BALL AT THIS WEIGHT.

JENNIFER...THAT KID HAS A FUTURE IN SQUATS!!

THE STORY

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

275 (old PR)
275
285x4
285 (PR)
285

Finally started feeling connected on the last set. Really had to concentrate on each rep! Overall I'm happy, but it took a while to get the feel for these since it has been quite a while now...

Warmed up with hour and half Body pump/ step class
squats 5x5x5x5x5
72
112
122
162
182

Will coach remember that most of our gyms will be closed tomorrow and keep it simple. We won't have any equipment to work with.

#57: haha, looks dangerous. :) I'll try it though... What about for bench press...?

Is there a crossfit near Haverhill, MA? i'm heading home today and need a place to do the workouts over the weekend.

M/47/6'/184

As Rx'd

185
225
275
315(PR)
315

OMG! My favorite picture by far!!! Simply adorable. :)

22/m/5'10"/185

quick stretching warmup, some pullups, some light bench press (waiting for a friend)

95
135
140
145
150

TD11 (warmup, first time complete set of 10 pushups since injury, only one set though, other 2 sets broken)

WOD mod'd Backsquats:

80 X 7
80 X 8
80 X 9
80 X 10
80 X 15

subbed Front Squats:
135,155,175,185,195,205. All x 5.

m/30/5'11/179

38m/6/183

wod as rx'd since 5/22/08

255.265.275.280.285 (2 then failed)

23/m/175

225
245
250
255
265x3

I can't stand it...I have no top end. I can rep out 225 for 15 or more reps, but I can't go heavy. I think I have to augment my WODs with heavy squats. Ugh.

22/M/211

As Rx'd
135
155
165
170
170

edit:

95
135
145
155
165

as rx'd:

235-245-255-275x4-270

M/27/162/5'8"

185
195
205
205
205

Didn't go up in weight after 3rd set so I could work on full range of motion and better form.
223 single unders in a row during warmup. A PR for me. Still can't do more than 2 DU in a row yet.

185
185
195
200
200

29/m/64kg

60/70/80/80/80kg

Copmleted 3 hours after yesterday's WOD so i was a bit tired.

Absolutely cooked from Eva and butt still sore from Mary. Weaker than usual today. Did a bunch of warm up sets at 135 partially hoping to warm up and coax my hips into action and partially stalling. No PR's today. Focused on depth.

185x5
195x5
205x5
205x5
210x5

30m/156/70"

145/155/165/165/165.

How much rest in between sets?

37M/5'10"/167#

Warm-up: 100 SU + 50 DU; CFWU 3x12; Burgener WU; BSx1: 135-205-225.

As Rx: 235-245-255-245-235.

Cool-down: hamstrings stretching; foam roll.

New 5RM PR at 255 by 10#. 11-inch box squats w/bare feet. The last rep at 255 and the last rep at the second 235 were both a struggle. I may want to stick with the same weights next time.

115-125-135-145-155 x 5
+165 x 1

Slight improvement over previous.

Wow, in yesterday's WOD video, I see two ladies running together with smiles and chatting... Is that the norm or were they doing a different workout?

did EVA
sub kb swings for db swings

42min35 sec

One of the hardest WOD i've ever seen

m/40/185/6

as rx'd

5x295
5x305
5x315
5x305
5x295

150/160/170/180/190

3 sets decline step ups 12lbs dumbbells
3 sets half deadlifts 195lbs

m/34/5'8/152

Wod today. Back squats 5-5-5-5-5
185-205-215-225-230pr
Still working on getting stronger. Felt good, I need to work on keeping my knees pressed out.

Get Fit, Get Trained & Go Hard!!

m/42/175

Played an hours worth of hockey this morning, so legs are a little tired.

135
195
205
225
235

the last set my 13 yr old son helped on the last two. Hockey was a good warm-up.

Merry Christmas

I will take tommorrow off

took it easy, since i'm still new to this

5x135
5x135
5x145
5x155
5x165

165 was heavy. i feel like i could've hit an ORM of 185, my bodyweight.

Well I did my Eva make up from yesterday...sadly i went to the gym and found out they were open only until 1:00 rather than 1:30, so i could only finish 3 rounds before closing time. Stupid holiday schedules messing up my WODs!
(You know you're a die hard crossfitter when you'd rather do the WOD than have a holiday)

3 Rounds: 33:47:30

Projected 5 round time: ~55 minutes (ouch)

Grip and the mental aspect of the run are what kicked me down a notch.

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

latst time this time

1. 175lbs 1. 185lbs
2. 195lbs 2. 200lbs
3. 215lbs 3. 225lbs
4. 225lbs 4. 235lbs
5. 240lbs 5. 245lbs

Those last two sets were tough. Real tough, but happy with the 5 extra lbs

CFWUx3
100 double unders
45 burpees

135x5
140x5
150x5
155x5
155x5

Focused HARD on technique and reading from Mark Rippetoe

135-155-165-205-205
it was tough after an hour trainer ride

m/39/6'/233

cfwu
bwu

3 squat warm up sets 45, 100, 135 x 5

185x5
195x5
205x5
215x5
225x5

M/29/5'9/190

I think this is my first time doing squats with weight since I started CF. I hate squats!!

Warmed up with 135 and then did 225 across the board for all 5 sets. I knew if I went higher right now, I would start screwing my form. Just another work out to improve on. I can't wait to see what Coach gives us for Christmas tomorrow!!!!

225
245
265
then 3 sets of
225x6

245
265
275
275
285

New 5-rep PR, yay!

Treadmill for 3 miles after in 22:22
Made a wish, secretly asked Santa for...wait if I say, it won't come true! Guess it stays a secret ^_^

Made up Eva from yesterday. Results there.

Did get to the gym today, so opted for Bottom to Bottom Tabata squats. OWW!

15

Jennifer your girl is absolutely adorable!

I'm a day behind and met Eva for the first time...UGH

Only made it through 3 sets in 44 mins and subbed 2 25lb db's for kb's. And need a real pull up bar for the 90 pu's to be ligit. I am man enough to admit that a gal named Eva almost made me cry. Oh yeah, added 60 situps afterwards.

Merry Christmas to all!!!

30/m/5'11"/200

290 x 5
310 x 5
340 x 5 (Old PR)
350 x 5 (PR)
355 x 4

225
225
245
245
255

My knee is killing me for some reason. Felt as though I could have done more but did not want to hurt myself.

no rack available so on smith machine
195# x 5
225# x 5
245# x 5
255# x 5
265# x 5

Didn't feel strong with these today. Haven't done squats in a while. Can't wait to do'em again and see the improvement.

235
255
265
275
290

m/26/165/6'

145x5
155x5
165x5
175x5
185x5
weak

WOD weights: 175x2, 185x2, 195

5 mile run at 36:25

33/F/5'10"/150

164
176
186
196 PR
205 New PR!

145,155,165,175,185

M/39/150

M/42/145

205
215
225
235
245

not great weight but got a bad hamy so I'm still happy

Did a double WOD today.

First today's WOD as rx'ed.

199, 211, 221, 233, 243

Then 3 and a half hours later did Eva that I missed yesterday. Except I forgot how many reps to do and did 15 instead of 30 kb swings and pullups. I'll make up for it next time. Subbed 70lb db for kb.

44:38

Only doing "half Eva" still kicked my butt.

M/23/164

185,205,215,220,225

first time doing weighted squats in my life, but i'm pretty pleased
95
105
115
125
135 - bodyweight whoop!

can't wait to see how much more i can lift when i've been crossfitting for a significant amount of time

Gym was closed today and I don't have a lot of weights at the house. Did 5x5 of overhead squats with 135. Then just cause I got my rings in yesterday did 3x10 of ringed pull-ups. Wishing everyone a very Merry Christmas.

28/m/185

275
285
295
305x4
300x4

m/35/170

All sets at 155...and that was maxing me out...my squat strength is not good

also ran 5 mi afterwards

m/27/171/5'9"

5x225
5x225
5x225
5x225
5x225

was feeling good, so I followed the WOD up with:

single-arm dumbell snatches (reps for ea. arm)

3x55
3x65
3x75
2x85
2x75

L-pull ups w/ a 10lbs db held b/w my feet
10 reps
10 reps

15 minute Hill work out on the t-mill

Merry Christmas from Baghdad.

5x135
5x155
5x185
5x205
5x225

21m170

5x135
5x185
5x205
5x225
5x225(F2)
5x205

44/m/165

260 x 10
2 sets

shoveled a lot of snow, stay same, go even deeper

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

Been a while since I had a bar on my back at all. A little down from last time:
(warm-up: 3X135,185,225) 300,315,325,335,340.

Legs were pretty sore before today, I'm guessing worse tomorrow.

Lil' brother: 19.m.5'11''.205lbs
same warm-up, then 275 for first 4, 300 for last. Great depth.

Finished with tabata squats just to burn him out. 20-17 big brother (using lowest round as score)

short warmup with jumping jacks, pullups, and pushups

WOD as rxd- 135, 165, 185, 205, 215

then to make up for X-mas day, which I am going to miss did the "12 gifts of X-mas" WOD from the Navy SEAL website. took me 49:00. Bad idea after Eva yesterday. WOD as per the SEALS site:

"12 squats
11 Sit ups
10 Wallballs 20lb
9 Kettlebell swings 55lb
8 Burpees
7 Box Jumps
6 Deadlift 95lb
5 Hang Clean 95lb
4 Thruster 95lb
3 Racked Lunge 95lb
2 Front Squat 95lb
1 Mile Run

Notes:
Begin with your 12 squats, then go back to the top and do 12 squats, and 11 sit-ups. Then back to top and do 12 squats, 11 situps, 10 wallballs...and so on until you get to the 2 front squat. Then you do the whole thing one last time and run 1 mile at end to FINEX."

Made up one of my own...

21-15-9
C&J 85#
KBS, 35#
Turkish GU's, 25#, alt. arms
=32:58

Erin

245 275 295 305 315 3rep,

CFWU x 3 (std)

As Rx'd

#135 x 5
#155 x 5
#175 x 5
#195 x 5
#205 x 5

18 Thrusters at #75, 20 L Situps

Warm up 135
185
205
215
225
245

225
230
235
240
245

Still recovering from an ankle injury - went on a machine with lighter weight (as far as machines go - I think this would have been much harder with free weight)

CFwu w/o squats

Warm up - 90#
180#
270#
270#
270#
320#

225/245/245/255/265
Merry Christmas To All!

48/male/6'/205 week 7 of CF

last time: (11-15-2008) 225x5 all 5 sets, a PR then

today: 205x5, 255x5 (PR!), 255x4, 205x5, 205x5

I can see 300 coming in the future.

34/M/170
warm up 10X135
8X185
3X225
5X245
5X245
5X245
5X245
5X245

Very cute pic!! I am excited and scared about today's WOD. Should be fun.

Kept it light this time:

All sets at 135#

m/29/5'8/155
5x185
5x205
5x205
5x205
5x205

33/m/210/6'5"

225x5
245x5
255x4
255x5
255x1

Crapped out on last set, was time to go.

36/m/180/5'6"

1) #185
2) #225
3) #245
4) #265
5) #275

6) #315

30/f/115

blech squats, suck at them

135
135
135
135
135

hips so tight from eva spent 5 min between sets foam rolling

36/m/5'8"/190
BACK SQUAT 5,4,3,2,1
225X5
275X4
295X3
320X2
340X1

m/35/175/5'10"

205
225
235
235
235

Who's going to be the first to do a WOD in a Santa outfit?

f/21/5'4"/130

Body beat from Eva...big time! A little lighter for today's wod

135
135
135
135
135

Last time:
205, 215, 220, 225, 230

This Time:
195, 205, 215, 225, 235 (F on 3rd rep)

I probably should have looked at my old numbers before I did this workout. I would have started at 210 and gone up in 5's. Next time.

135
185
205
225
255

Then ran 2 miles.

225, 275, 295, 300, 305

m/20/162/5'9"

205-215-220-225(x3)-220

210 was previous record for 5 reps so to get 220 felt good.

225
245
255
260
265- barely

225
275
315
335(2)
325(2)
315
275(8)

2 x 2 pood Clean & Press 4 x 4

Clean Pulls 3 x 3 225/275/295

I'm home on Christmas leave and found out last minute the gym was closed. My last PR was 285x5, but I had to improvise since I didn't have any weights. I draped my wife over my shoulders and squatted out the sets. She only weighs 125-130 but it made it a little more fun.

I just got the Elite Rings for Xmas.. and I cant get the strap through the buckle.. do I have a major brain fart going on?... or should I return them and can someone suggest rings that are easy to set up day to day.

thanks in advance! and Merry Christmas!

Used a length of railway and chains. (no equipment)

~96kg x 5
~107kg x 5 x 4 sets

I absolutely love the photo for the day! Yes, its cute but...

What a wonderful illustration of the importance of 're-learning' the squat. It's one of the first movements we naturally do before (underlined) we learn to walk. Watching infants develop into toddlers reinforces the importance of 2 primary movements emphasized in CrossFit - the back extension and the squat. Without these two movements we'd never have learned to hold our head up, stand up or walk.

How modern culture has wrongfully engrained the idea that these two movements are bad for you baffles me. (performed badly yes, but to blanketly discourage their use...???)

Thanks for sharing the photo and the opportunity to comment.

CFWU x 3 Rounds

95x5
115x5
135x5
185x5
185x5
205x5
225x5

This was my first time doing squats in the past 2 years, so i think I did ok:

3 rounds to warm up:
10 reps 45 lbs
10 reps 65 lbs
10 reps 85 lbs

5 rounds:
5 reps 115 lbs
5 reps 135 lbs
5 reps 145 lbs
5 reps 155 lbs
5 reps 165 lbs

Merry Christmas to Everybody...

Busted out some sotts presses with a 1pood in each hand sets of 5 each once I got the form figured out.

double unders and sit ups for warm up as well

275 for my 5x5s

175
185
195
195x4
195x4

Definitely need some work here. Had trouble keeping my knees out when I got tired.

Ran a mile as a warm up, stretched then did main set:

5 reps of squats with 35 lb. hand weights above each shoulder because I didn't have a barbell. Did 20 sets to compensate for only squatting 70 lbs. I am now going to force feed myself protein rich food. Happy Holidays

m/39/205

225x15
315x12
365x5
405x5
405x5
425x5
445x5
315x12(feet together)
225x20(feet together)

Still recovering from that food reaction, apparently. There was nothing in my legs after rep 1. So, I decided to take it to 1RM. Pulled out after hitting 300. That was the goal for the year!

120
140
140
160
140

Question: I'm new to crossfit, but I definitely know my legs could have done more weight. What stopped me was that even at that weight, I felt like the bar was really digging into my upper back. I must be doing something wrong - how do I hold the bar so that my back doesn't kill so bad? If you have a tip for me, email me at ryan@ryanjanus.com. Thanks.

205, 205, 225, 245, 255

Pretty sore from Cindy yesterday, but felt good to be doing squats again.

Well, don't have a rack yet so I skipped squats and did fran instead with 65# and jumping pullups, first time and came in at 11:00... props to those superhumans who come in at 2:00!! Happy Holidays everyone!

M/31/170 5'7"

as Rx'ed

135
205
225
275
305

m/23/6'1/205

275 5x
285 5x
290 5x
295 4x(crashed on 5th)
295 3x(crashed on 4th)

as rx'd
115x5
165x5
195x5
215x5
235x5
250x3
275x1

150lb sled pulls 50meters x4
k2e 10 x 4

125, 145, 165, 185, 205

Not great, but just about the best back squat workout I've had all year.
Happy Holidays.

m/22/160/5'9"

warm up with 5X 135, 5X 185

225
235
245
255x3 (new PR)
245X4

warm down: 50 k2e

no running down the stairs Christmas morning for this guy

50kg, 60, 70, 80, 90

Barely finished the last set. Should start at at least 60kg next time around.

135/160/190pr?/205/225f

m/44/175

as rx'd

135
155
185
205
225

as rxd
245
275
285
305
315...jb

CrossFit PGH specialty today:

5 rounds of 5 squats and 5 push-ups
50 double unders
5 rounds of 5 pull-ups and 5 24" box jumps
50 double unders
5 rounds of 5 wall-ball shots (20 lb ball 10' target) and 5 1.5 pood kb SDHP.
50 double unders
5 rounds of 5 knees to elbows and 5 burpees
50 double unders
5 rounds of 5 sit ups and 5 back extensions
50 double unders

30:29

A really good spread, It encompassed almost every movement I could think of. DID NOT feel too good after Eva though, I'll be glad to take tomorrow off.

Happy Holidays, everyone.

M/22/180/6"2

I used to think that I was fairly adept at squats given my body-weight... That is, until I started doing full ROM squats. Ouch.

185-190-195-200-205.

Oh yea, and now I remember why I started zoning in the first place - at my parents' for the Holidays and decided to appease my mom by eating finger-foods tonight as per our Christmas Eve Tradition. I feel like death right now.

M/18/215/6"3
as rxd
360-380-390-400-410

M/22/163

185
205 x 4

M/22/163

185
205 x 4

275
295
305 (PR)
315 (3x then fail)
305

225-225-225-235-235

previous: 245 max

m/28/6'1/192

185x5
205x5
225x5
245x5
255x4

did 4 sets of 5, my lower back was too sore from Eva

got

185
205
225
245

made up filthy fifty from last friday

(needed a good cardio to burn up all these xmas cookies)

everything rx'd except for
kb- used 48#
20# wall ball 9 ft target
burpees/kte/wall ball kill me

26:30 new pr

Taking it easy on my gimp knee

275 x 5

M/23/205

205/295/315 Practiced Overhead Squat technique 135/165/135/135/135

33/M/180/6'00"

W/U with bar, then 135.
5-5-5-5-5 Back Squats

5 x 155
5 x 185
5 x 205
5 x 215
2 x 225

All squats to well below parallel.

My 6 year old imitated my grunting and breathing during my sets which caused me to laugh and made it tough to keep it together each set. Lost it after the second rep of last set. The more she tried to not giggle, the worse it was. Oh well. It's the holidays, I couldn't kick her out of the garage.

Dan D.

25/m/5'11"/175
Sore from eva. Also tried to focus on depth and barefoot.
225-245-265-275-285

M/40y/5'8"/160#/CF since 2008-11-23

Back Squats:
95# x5
100# x5
100# x15

No rack and not enough bumpers so I kept it at 100#. I'll have to try this with the right stuff another day.

36/m/70/188 No racks, subbed "Fran" as rx'd 11:48
"T" fran lite jumping pullups, stick thrusters 4:30

F 44/5'2"/157 lbs

still only at this a week and a half. Did Eva yesterday, as posted--later in the day, this knot in my lumbar spine that I've struggled with for 2 years finally "undid" itself. I'm still struggling with less strength in the left hip/buttock/leg, and I'll really have to focus on stretching, but having that knot finally worked out is an incredible relief.

Today:

Warmup: Burgener with 5 lb weights

Barbell is too heavy--subbed free weights on my shoulders.

8x2 for 5 reps
10x2 for the next 4 sets of 5 reps.

male 36 y/o, 149#, 68"

WOD 185# 5 sets 5 reps each

225, 245, 260, 260(4), 245(2) 225(3)

M/47/5'9"/176

225x5
225x5
235x5
240x5
245x5

Merry Christmas to all!

M/28/5'10"/165

As Rx'd
225x5
235x5
235x5
245x5
255x5

121 * 5

ok your infant girl can squat better than I can- there i've said it. admitting you have a problem is the first step after all...

last time
bw 165

subbed box squats
225x5x2
235x5x2

this time -- snowed in
various and sundry clubbell work

315, 315, 320, 320, 320

Little down from last time. A bit sore today.

as rx'd

185x5
195x5
205x5
215x5
225x5

M/43

135#
145#
155#
165#
175#

20/m/6'2"/195 lbs

95-135-185-205-225

No gym today, so I tried that caveman workout in Muscle and Fitness. Was eerily similar to crossfit. I did the medicine ball workout with my homemade slammer, 20#.

OHS- With ball
Close grip pushup- With ball
Situps- With Ball overhead
Close grip pushup-With ball
OHS- With ball
200m sprint- No ball

In a big circuit, no rest, sets of 11,12,13, etc.. up to 20. So 10 rounds. I dunno what the magazine was talking about, but they said 18minutes is a stellar time, 25 mins is a good time.

I got 43:26. This was very tough, almost as tough as Eva or the 50. My last 50 was like 23 or 24 mins as rx, so I figured I would do better than that, but whatever.

If you haven't tried it, you should. BTW, I am gonna make up Eva later this week.

225
245
265
275
300

Slowly but surely gaining the confidence that my back will hold up during heavy squats. Going to full depth felt great.

M/23/6'2"/195

185/5
205/5
225/5
245/5
275/5

Janet f/49
130-150-170-180-200
Scott m/48
180-200-22-240-250
Concentrated on as much depth as possible.
Happy Holidays to all Crossfitters, what a great community to be part of.

m/41/165/6'

as rx'd:

185
195
205
225
235x1

#239, Tim. She has a better squat than I do too. We all have a lot to learn from our children. They do all things with great form. She runs in a way that would make the CrossFit Endurance team very proud. AND she rocks as a coach. I once did 100 burpees for time and she was up there clapping for me, jumping in on a few burpees herself, and then when I was laying corpse on the ground after, gave me water and used a wash cloth to wipe off the sweat from my face. She's a keeper! How young do they certify level 1? ;)

Didn't do the strength WOD today. Didn't have access to that much weight so I opted for 2.5 hours of shoveling snow instead. Can't wait for Angie tomorrow though! Get some and Merry Christmas everyone.

M 36 5'7" 180

CFWU + a few muscle ups. i'm trying to link a few together

225X5
245X5
245X5
245X5
245X5

still haven't got the technique down yet. practice, practice, practice...

yea, definately forgot how easy the first set is. And then by set 5 you are screaming mercy!

285x5x5

Rest week started today.

Gym closed so did "JT" at home w/parallel bar dips:

16:40

ROM WU
WU Sq BW x 10; 45 lbs x 10
5x5
135
155
175
185
195

Then some pullups with my kids.
Merry Christmas all!

as rx'd
355
365
380
395
405

19m 220

35/M/78kg

130kg for all 5 sets.

22 / M / 5'9" / 126lb

As Rx'd
150lb

225-245-225-225-225

As rxed

205, 205, 225, 225, 225

as rx'd
211,221,233,233,233

225,275,300,225,225

love my new lifting shoes!

4 rounds of crossfit warm up with heavy OH squats, dead hang pull-ups, deep-dish dips, incline sit ups and supinated back extensions, full extension, of course.

old, broke, and cranky m/43/225/6'1"
warm up
10reps ea: pulup,pu,be,ghd-su,squat
squats
135/30
rx'd in old, beaten Altama combat deserts
225
315
315
315
315

good, smooth flow at depth with no complaints.
(note)
I don't own squat racks yet and had to go to an indoor, big box. The comfort was disturbing.

135-185-225-275-295

No squat rack. C&J 160 to back squat, then 10 reps x 4 sets. Snatch 135 to OHS, then 5 reps x 1 set. Got to get a rack.

M/46/260
2 mile on ellip
3 warm up sets
R1: 185 x 5
R2: 225 x 5
R3: 315 x 5
R4: 405 x 5
R5: 495 x 5

4 sets of 525 on hack squat

41/m/160
135, 225, 275, 295, 295
should have gone for another set at lower weight

M/32/170
Max 5x : 265

m/22/6'/195?

I am away from the affiliate. I did a workout on a high school football field that has a 400m track around it. It also has large bleachers (for a high school stadium). There are 8 sets of stairs that have around 80 stairs each. Here was the workout I did:

For time:
- Snatch throwing a med-ball overhead with a partner down and back on the full football field (240 yards total)
- Run 400m
- 1 set of bleachers (up and down the 8 sets of stairs)
- 50 KB swings, 1.5 pood
- Run 400m
- 1 set of bleachers
- 50 push-ups
- Run 400m
- 1 set of bleachers

Time - 27:33

185
205
225
225
225
no more peak.......
321 go chief

45x5
135x5 warm ups
225x5
245x5
245x5
245x5
275x5
This workout was done at the firestation after we fried a turkey and had sweet potato casserole and greenbean casserole and mac and cheese and homemade german chocolate cake and then we baked a ham for dinner and had dressing and the sweetpotato cass and greenbean cass and mac and cheese again and a pecan pie. needless to say i kinda just goofed off for this workout. sorry coach!

CF wu
I had to use the hip sled cause Angry Guy was bogarting the rack.
3plates
4plates
4plates+25
4plates+25
5plates

30/m/198

185
205
225
235
255

Happy Holidays!

48M-245#-75"

Back Squat 5-5-5-5-5
95-115-125-135-145

CF WU
then
5x145
5x175
5x195
5x205
5x205

F/45/5'2"/126

35 mins on elliptical

Back Squat 5-5-5-5-5
65-75-85-95-100

m/27/5'11"/177

185-205-225-245-275

Started too light but I've only been doing CrossFit for a couple months and this was my first time doing heavy squats in a long time.

305,335,355,375,380 for 3

34/M/190/6'

BS 5x5

205
255
305
325
365
375 pr

Sore lower back from poor technique on pistols the other night, would've been comfortable pushing more without this.

started way to light.

135
145
185
195
215

the last ones were really hard. but i just started crossfit and i am 100lbs overweight. so i figure add 100 to them and they are pretty comparable to others doing this workout, so i am on the right track.

First squats in years, so focused on form rather than weight.

Matt:
95
115
135
145
145

Karen:
95
65
75
75
75

Such a cute picture.

Back squats 5x5 done 12/25

57/M/195 165,185,185,185,185

48/F/125 55,60,60,65,65

Hahaha, I can't get over how AWESOME that picture is haha!

225
245
265
275 PR by 10
275 (6x to dynamax ball to check depth)
Should have gone higher...

bw 188

Rnd 1 : 315
Rnd 2 : 335
Rnd 3 : 365 (4+1)
Rnd 4 : 365
Rnd 5 : 385

started wearing a belt after the 3rd rnd and did a dropset after the 5th just for more burn

WOD SQUATS 5-5-5-5-5
w/up 40k x10,70k x5,100k x5,
wod, 110k x5,111k x5,111k x5,111k x5,111k x5.
glad to do them all consistent at heavier weight, struggled to get one set at 110k last time,no back pain,but my hams and butt were sore from Eva
ayer.lookin to try and increase my b/s after this.

M 43 235
185,195,205,215,225

225-245-265-285-305

123lbsx5x5 - off the 3:1 schedule-skipped Cindy & Eva but did this today along with CFE C2 tabata and working on Pose running to work 3.5k in 17:03.

5x5 Back Squat
95# warm-up
135-185-205-225-235

probably leaning too far fwd on last 2 sets.

m,25,175
5x5 Back Squat
225,225,225,225,225

245, 245, 265x3 (failed on 4th), 245, 245

28 yom 175lbs

165/205/225/245/265/265x4

f/40/134/5'0

warmed up with 1K row, bar-onlyx10 and 95x5

105-115-125-135(pr)-145(pr)

cooled down with 100 situps

41y/m/73 kg (160 lbs)

5x5 BS: 65-82,5 kg(PR)

143lbs/31yoa

185x5, 195x5, 205x5, 215x5, 225x5

First time squatting since July due to back injury. Happy with results.

m/31/230/69"

Squats are least favorite exercise!

200x5
250x5
300x5
320x5 wasn't going deep enough
250x5 took weight off to work on form

BS 5x5, 285; ready for a PR on this next time. Paul

M/19/150lbs/5'8"

135lb warm up

185-190-195-205-210x

23/m/6'7/220

Warm up 135#.

205 (bad form, moved down)
185
185
205 (much better form)
205x3 (f)

m/37/76/200

Post-Xmas makeup

WU sets @ 115#
then 5x5 @ 165#, worked hard to make sure I got all the way down. Started going too far forward on the way back up by set 4 so didn't move up weight.

Then off to make up Angie

M/40/6'0"/155

185,185,195(3+f),190(3+f),185

231pounds 5x5 bw benchpress 185x 10 9 7 6 7

Squats on 25DEC08 in VT

3XCFWU

135 X 5 - Good form, no problems.
225 X 2 - Good form, very tough, Miss on 3rd rep
X 1 - M
X 1 - M (dropped down)
205 X 5 - Good form
215 X 3 - Good form, tough
X 2 - Good form
225 X 2 - Good form
X 3 - Good form (max effort)

Kept the form, lost some squat weight. Finally felt the post chain bounce.

M/23/152 GregAwu

185x5,205x5,225x5,245x5,265x5

cfwu x 1

135x8
185x5
205x5
215x5
225x5
225x3
215x5

previous 11/15/2008:
230x5

225
315
325
335
345

Wasn't feeling it today

5 x 5 back squats
185, 205, 215, 215, 215

Kristy
95, 125, 125, 125, 135

5x5 Back squats
185
185
195
195
195
Yes i could have gone heavier but i was working on form. I checked myself after the good discussions on at least getting parallel (sp?) and realized i have been going short. Put a bench in as a butt target and made sure to hit it. It's a bit harder when you do it right lol. So maybe i couldnt have gone heavier after all.
M/39/203/6

5 x 5 x 225 Just about the perfect weight, wasn't sure I'd get the 5th one on each of the last two sets.
Then did 6 burpees & 6 Turkish Get Ups X 10 with my new 35lb Kettlebell. I'm cooked.

F/142/32

205
215
225
225
235pr

Friday Back Squat 235*5 for the 1st time in years/old pr was 435*2
Then overhead presses 5*5 up to 135*5
Then just for fun to end the day:
5 cycles-10 minutes
50 single unders,
db swings 55*15,
band raise 5*15,
ball crunches 5*25,
waiter's walk 25lb each hand + farmer's walk 50lb each hand

205# for all reps

BIG SHOUT TO CROSSFIT ROCKVILLE CENTRE, aka The Rock, for being such great hosts! Great facility, too! Sub'd the following workout while I was there:

For time:

75 squats
75 push-ups
2,000 meter row
75 squats
75 pull-ups

Time was 25:50

Thanks again, Larry and Carlo!

M/31/5'9"/165

195
205
210
210
215

Did this after finishing a puppy-scale Eva, so probably went too light

Bar wu/transition from gasping for air from Eva

95/105/115/125/135x5 pretty good form, L hip still oddly hurting, elbows sore from pull-ups in last few WODs. Angie tomorrow may be pull-up reduced.

M/34/6'1"/205
135
185
225
275
315

5 X 5
Back Squat
Weighted Pull Up

100kg & 24kg
110kg & 28kg (PB for 5 rep weighted Chins)
115kg & 28kg
120kg & 28kg
125kg & 28kg (PB for 5 Rep back squats I think.)

Squats felt really good. Think I could have pushed through to 130 if I was a little fresher.

Earlier:
Tabata Bottom to Bottom Squats
Score: 16

Coach Glassman's comment on the business performance difference between the MBA type planners and those with the "deep and abiding love" for training (among his affiliates) is another outstanding testimony to the power of commitment to the mission. The "best" anything "love" what they are doing.

Best,

Mario

m/48/178

only time for 3x5 because my brother in law wanted to do a MU wod with his new rings

got to 225, the last rep took a looong time to squeeze up and left me dizzy - cool

175, 195, 205, 205, 210

75-95-105-110-115

185, 225, 255, 275, 275 (w/spot on last 3 reps)

touched all to a 12" box

10 burpees between each set to assist in completion of day 88 of 100 days of burpees

135 lbs 1 set
165 lbs 1 set
185 lbs 3 sets

all sets 5 reps
legs felt like i could go quite a bit higher but i knew i was going to do angie after this.

@thegym

205#
225#
235#
245#(PR)
235#

33 yom 220 bwt

cfwux3rds

wod as rx'd (did high bar squats due to shoulder issues in the low bar position)

185/225/245/255/265

205, 205, 205, 205, 210

Somehow it got a bit smoother as I went along. Next time, 210 across.

pre, worked snatch. Hit pr of 95 lbs for sets of two. I have been able to power snatch this weight and more for some time, but for some reason couldn't catch the bar in a squat. Felt strong today, should hit another pr next time.

135
145
155
165
175 (failed on 4th rep)

185/205/215/215/220

36/m/175

140
150
160
170
180

WU:
20kg x 10
40kg x 10
60kg x 8
70kg x 6
80kg x 5
90kg x 5

WO:
100KG x 5 *
95KG x 5
95KG x 5
97.5KG x 5**
97.5KG x 5**

*If I had a spotter, or if the squat racks had adjustable height for those metal bar things I'd continue but I didn't think I'd make it for all five.

**form started to deteriorate in last 2 reps as I struggled to get it all up there.

Also, possible (slight) anterior pelvic tilt at bottom of squat (went down to parallel)

130
145
155
155 (10 reps)

Ran out of weights (had to improv in my garage because the gym was closed), could have done better, during my last WO program I did 5 reps with 275 lbs, so the next WOD of this kind will be a lot better:)

CFWUx3
135x5
185-195-205-215-225
135x8

185
205
215
215
205

Did Cindy yesterday so a little fatigued in legs and my mind played tricks on me

5 sets
90kg
100kg
105
110
115

Didn't quite et down to 90 degrees on last two sets

did high reps on 60kg at end

will go heavier next time on this

M/40/5'10"/173

135
145
155
165
170
Ended with 10 at 135. Kept the weight lower than usual (or lower than the 1x or 3x workouts) to keep my form and depth where they should be.

115
135
145
155
165

M/42/215

Did this one today after pigging out over Christmas break. Looking forward to catching up on the other I missed starting Monday. Should have pushed it harder today.

5x225
5x225
5x225
5x225
5x230

Last time 9/30/08
5x225
5x225
5x225
5x225
5x225

m/21/6'2''/180lbs

5x245
5x250
5x250
5x250
5x250

M/35/170
225,250,275,285,225

$2yo/M/5'10"/172lbs/10.5%BF

Warm Up: Greg A's warm up 10 reps per exercise + Walking on hands one length of a basketball court and 5 ring muscle ups. Light reps of bar squats.

WOD: Back Squat

225 x 5
225 x 5
225 x 5
225 x 5
225 x 3
225 x 2

Cool Down: 10 Bar Muscle ups

Have Fun, Train Hard,

Billy

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

185-190-195-200-205

Last time:135, 185, 205, 225, 235
This time:133, 221, 243, 261, 283

At Bogus Normandy

rather late on this one, done 12/28/08

275,295,325,345,345-not full squats on this round, tweaked medial collat(old injury) on first 345 rd.

this time: 155 175 185 185 175
last time: 115 135 155 175 175

135
155
205
225
235 F

AR trip.

Love the picture. Moms and workouts rock!

did angie first and set pr by 6 mins. went fairly light on this.

135
185
225
245
275

Made up squats missed last week (week off)

185 x 5
205 x 5
205 x 5
205 x 5
205 x 5

(Monday, December 29, 2008)

As Rx, Final set 215

M/23/150

M/36/145

@ home, subbed OHS, 5X5

65#
115#
135#
145# (8)
150#

175.

185/195/205/215/225...not my best but my form is getting so much better. Really starting to get comfortable with the bottom of the squat movement.

m/33/165
warmup: 5 minute run

back squats 5X5
185/205/215/215/205/185
somehow got confused and did an extra set.

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

135/155/185/155/155

wod as rx'd
23-226
225-255-275-335-365

255 x 5
275 x 5
275 x 5
275 x 4
225 x 5

The more I work on form and depth the less I seem to be able to do, either way my legs were spent afterwards

Had a CFL1 certified coach, which helped with bar position tremendously:

185
205
225
245
265

Last time: 135-245

m/36/6'4"/97kg

70kg (154#)
100kg (220#)
100kg (220#)
100kg (220#)
110kg (242#)
110kg (242#)

Form suffered during last set

34yom/170/6'
185,205,205,205,205

32yof/125/5'6"
95,105,115,115,115

Angie first
135,185,235,275

m/41/213

on smith machine

100,105,110,115,120

Bearcat comment 365, dude, the only thing that the smith machine is good for is elevating your legs when your learning handstand push ups. Seriously, don't use that for squats brotha man...

Have Fun, Train Hard,

Billy

42yo/M/5'10"/171lbs/10%BF

M/22/6'1/185

made up on 12/30/08

185 X 5
225 X 5
235 X 5
240 X 5
245 X 5

Felt ok. Those numbers are still far from where I need to be.

135, 155, 175, 195, 215

41m,72/223
225
250
275
315
335
completedd all

m/35/5'9/175

CFWU - 3. Regular reps. Superman. Burgener.

WU: 225X3
265, 275, 285, 295, 305
Not real happy w/tech. Knees tended to point inward. Couldn't keep wrists on same plane as forearm. Chest was not up.
November: 265, 275, 295, 295, 305

Done after a "Death by Clean and Jerk"

1. 135
2. 185
3. 225
4. 255
5. 255

WU: Michael

WOD: 225, 255, 265, 275, 275 (PR)

33 yom. 213 lbs

Wu
225
265
275
Out of times

CFWUx3
205-205-215-225-225 (205-215 last time)

22.m.135.65"

not as rx'd:
gym closed before i could get to it. soooo...
5X10 of 110 OHS

jlss: 50 lbs all sets

as rx'd:
315 (felt heavy today)
295
305
305
305

as rx'd
185/225/285/295(3)/295(5)

3x315, 3x315, 3x335, 3x335, 3x335

5x5 reps:

80; 90; 95; 97.5; 100kg

255
255
255
215
215

By the forth round I was a goner!

132
154
176
198
220

Did a set of 3 deads between each set of squats

165
175
185
195
205

m/52/6'/180

235
245
255
265
275 (pr)

CFWU

135
155
165
170
175

Harbaugh- 225-235-245-265 PR
Meyer- 240-245-260-275-285
Stocker- 95-105-115-135-145

went light to work on form and full ROM; did sets of 20 up to 110 lbs.

Maxed out @ 285

Jennie: 27 F 165# 5'9"
135-155-165-175-185

cfwu x 1
back squat
95x10
105x10
115x8
125x8
135x8

120 / 150 / 180 / 210 / 225

36/M/158/5'8

m/24/74"/205#

135
185
205
225
245

145
165
175
180
180(slacked on last rep. on depth)

M/34/5'9"/170
135 warm up
225
245
255
245
225
no fail , try harder next time
Feb 09

m/23/180lbs/5'8"

145 warm up
265
265
265
265
310

bump up the weight, DO WORK SON

25/m/209
135 W/U
squat to medicine ball
1.205
2.225
3.225
4.245
5.245

MAX 225

MAX 245

135 2 warm up sets
225 warm up
275
285
295
305
315

by the last set i was going slightly above parallel so called it a day there

185
205
225
245
255
265(PR i think)

M/31/6'/178

220
242
264
270
231 -all sets good form.

Improved last PR by 12.5kg even though legs were stuffed after yesterday's.