January 9, 2009

Friday 090109

Front Squat 5-5-5-5-5 reps

Post loads to comments.

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CrossFit Certification Seminar - GSX Athletics


Patterson's (CrossFit Vancouver) Bread Eating Contest, CrossFit One World - video [wmv] [mov]

Posted by lauren at January 9, 2009 6:49 PM
Comments

My Skinless hands say thank you Coach

Comment #1 - Posted by: Jonblaze at January 8, 2009 7:13 PM

Love the front squat get some

Comment #2 - Posted by: Swany at January 8, 2009 7:14 PM

New squat shoes!

Comment #3 - Posted by: Charbs m/23/185 at January 8, 2009 7:14 PM

i dont plan on being able to walk tomorrow
i love it

Comment #4 - Posted by: CF n00b at January 8, 2009 7:16 PM

cool! i love front squats

Comment #5 - Posted by: Chris S at January 8, 2009 7:16 PM

Thanks for the early post. Love the workout, but the video?

Comment #6 - Posted by: santiago at January 8, 2009 7:17 PM

Has any one ever heard of or thought of a crossfit co-op gym? Just an Idea I had today. Burst my first blister today, tommorow will be a good one for sure!

Comment #7 - Posted by: Powell, M/26/5'11"/180 at January 8, 2009 7:19 PM

Oh just wanted to ask this question to MJ and Others, but do your hands hurt like hell, and is it a pain to type, because of the Sponge Bob Square Pants, Band Aids on your hands, or is only me, because I have kids. No other band aids in the house.
My wife is laughing her ass off as I type this in PAIN.
OH I love this. 3-2-1 Go. And Yes Blitz, Face, and Ripple, Swany is back and about to leave for a 365 to the Sandbox, you had all be ready to rock when I get back.

Swany

Comment #8 - Posted by: Swany at January 8, 2009 7:21 PM

alright, haven't done front squats in a while. lets do it.

Comment #9 - Posted by: The4thIceman at January 8, 2009 7:21 PM

are we supposed to sit for 3 seconds at the lowest position?

Comment #10 - Posted by: CF n00b at January 8, 2009 7:21 PM

wish we could follow the 3-1.

Comment #11 - Posted by: Steven@CrossFitAffliction-Ft Lauderdale at January 8, 2009 7:22 PM

Freddie cracks me up

Comment #12 - Posted by: Jeff_IN at January 8, 2009 7:22 PM

I'll add Snatches and Clean & Jerks at 90% 1 rep max to the front of this Front Squat WOD and make it an Oly lifting day. I have not lifted in a few weeks. Thank you Coach.

"are we supposed to sit for 3 seconds at the lowest position?"

Comment #10 - Posted by: CF n00b

You can if you want, but I'm just going to go down and right back up. I'd love to get 120 kg (264#) for a set of 5.

Comment #13 - Posted by: Herm @ CF Los Altos, CA at January 8, 2009 7:29 PM

Definitely not paleo.

Comment #14 - Posted by: Shane S at January 8, 2009 7:29 PM

I don't get the bread challange...

Comment #15 - Posted by: Ginger at January 8, 2009 7:29 PM

have a separated shouler, AC joint...not sure about this, but Taz will help

J

Comment #16 - Posted by: JroCk-Beach Crossfit, Virginia Beach at January 8, 2009 7:30 PM

have a separated shouler, AC joint...not sure about this, but Taz will help

J

Comment #17 - Posted by: JroCk-Beach Crossfit, Virginia Beach at January 8, 2009 7:30 PM

Ive been doing the WOD for about a month now and I must say this is some great pain Im in haha.. Looking foward to not being able to walk tmmr!

Comment #18 - Posted by: Michael Hurst at January 8, 2009 7:31 PM

Hold on a minute...there is no "compare to" date. Does this mean Coach has NEVER posted this WOD till today?

Bingo, I need an answer!

Comment #19 - Posted by: Herm @ CF Los Altos, CA at January 8, 2009 7:36 PM

who is Coach and who is lauren

Comment #20 - Posted by: CF n00b at January 8, 2009 7:42 PM

Hilarious video. I remember doing the eat 5 crackers in 1 minute challenge. Just as hard.

Love some front squats. Did not care so much for today's W/O.

Freddy is funny....looks like a fun gym to be a part of.

Comment #21 - Posted by: klowe at January 8, 2009 7:54 PM

#19 Herm

All I have for Front Squat 5-5-5-5-5 in the last 2 years is;

071204
071031

Other FS within that time frame are;
080826 Front Squat 10-10-10-10-10
080218 Front Squat 1-1-1-1-1-1-1-1-1-1
080107 Front Squat 1-1-1-1-1-1-1-1-1-1
070909 Front Squat 1-1-1-1-1-1-1-1-1-1
070820 Front Squat 3-3-3-3-3-3-3
070625 Front Squat 1-1-1-1-1-1-1
070306 Front Squat 3-3-3-3-3-3-3
070114 Front Squat 1-1-1-1-1-1-1

Comment #22 - Posted by: jon h at January 8, 2009 7:54 PM

What's a bingo?

Comment #23 - Posted by: Scott Andresen at January 8, 2009 7:54 PM

#23 Scott

bingo is like a CrossFit poet.

Comment #24 - Posted by: jon h at January 8, 2009 8:03 PM

Question to the more experienced crossfitters:

I'm working out of my home, and I've got a max of 150 lbs to work with. The issue is that I have to pick the weight up from the floor, and I'm doubtful about my ability to clean the weight for each set of front squats. That being the case, I won't benefit very much from 5x5 front squats at 140. Should I just double the reps for each set in order to get the most out of what I have available?

Comment #25 - Posted by: James B. at January 8, 2009 8:04 PM

I must have some ESP stuff going on. I did this after some shoulder presses around 9pm tonight. Low and behold, I come home, check the site, and there it is! Front Squats 5x5.

As RX'D
185
205
215
215
220

Comment #26 - Posted by: soccerman m/23/180/6' at January 8, 2009 8:04 PM

Comment #22 - Posted by: jon h

Dang Jon H... you're the man! Thanks a bunch bro!

Comment #27 - Posted by: Herm @ CF Los Altos, CA at January 8, 2009 8:05 PM

Holy pullup bars batman! I wish my backyard looked like that. Can't wait to hit the FS's.

Comment #28 - Posted by: J Turnage at January 8, 2009 8:07 PM

#20
Coach = Greg Glassman founder of crossfit. FAQ is a good place to start.

#25
Build yourself some squat racks. Easy to make with some 2x4's. Plenty of posts on the CF forum
http://www.board.crossfit.com/showthread.php?t=30311&highlight=homemade+squat+rack

Comment #29 - Posted by: LF at January 8, 2009 8:07 PM

What else is good to add to this WOD to male it a little "more?"

Comment #30 - Posted by: DZL FAM at January 8, 2009 8:09 PM

been filling sandbags for the past two days eight hours on end each day. the western half of washington is crazy and flooding everywhere!! oh well here we go!

Comment #31 - Posted by: Aj at January 8, 2009 8:11 PM

damn!!!! That pull-up wod was massive destruction....please Herm or Jay after the 5-5-5-5-5 front squat what can i do? i mean METCON a fast metcon thanks maeby double under with burpees? Or you guys have a better idea....

Comment #32 - Posted by: s'more at January 8, 2009 8:15 PM

#30: "What else is good to add to this WOD to male it a little "more?"

Ummmm, weight?

Comment #33 - Posted by: tiburon at January 8, 2009 8:15 PM

#30 DZL FAM -- how about weight?

Comment #34 - Posted by: Shane S at January 8, 2009 8:17 PM

I'd never considered a home made squat rack. Thanks LF, I'll look into it.

Comment #35 - Posted by: James B. at January 8, 2009 8:19 PM

Wow. I witnessed that amazing Bread contest in person, but had totally forgotten about it. I think there was a vast consumption of water by all parties afterwards :-) Mostly what I remember from that weekend was the inaugural posting of the new "Eva" WOD, and that after all the squatting during the cert. I was glad I didn't have to do it!

TylerCop - I answered your question about the Zone in Thursday's comments.. Hope it helps.

Looking forward to Front Squats!

Comment #36 - Posted by: Cynthiaj in Sunnyvale, CA at January 8, 2009 8:20 PM

#30

push yourself out of your comfort zone and you won't need "a little more"

Comment #37 - Posted by: klowe at January 8, 2009 8:27 PM

Woke up this morning sucked badly at the 3,5,7pullups for time... and then rode the burton custom for six hours... my legs already hurt.

Comment #38 - Posted by: Nic at January 8, 2009 8:27 PM

#30 DZL FAM: what else to add?

Well, you could scale up the warm up. Add weighted pullups/dips/bench press, etc. But I would advise against adding too much more legs. Just warm up with a couple of light sets of Ft Squats and go as heavy as you can. The 5x5 format is killer for building muscle, and IMHO don't mess it up by doing a bunch of other stuff...just give the 5x5 all you got.

I always set a target max and reduce the weight 10-15% from there for each beginning set. for ex:
180 210 240 270 300 (10% drops)

that way you have something in the tank when going for a new PR on the last set.

; )

I did Back Squats 5x5 (per above example) and Bench 5x5 on Wed, so this fits in perfect. Thanks Coach!

later,
b

Comment #39 - Posted by: brian p at January 8, 2009 8:28 PM

hey #7, crossfit co-op gym is a great idea. you don't live in san diego, do you?

Comment #40 - Posted by: dmic at January 8, 2009 8:29 PM

front squat:
95lb x 5
115lb x 5
135lb x 5
155lb x 5
165lb x 5
175lb x 5
185lb x 4, failed on 5th rep (grip slip)
185lb x 5

Comment #41 - Posted by: johnathon in seattle 27/5'8/165 at January 8, 2009 8:30 PM

Quick question:

Is there a repository that contains all of the cool crossfit photos that show up on the WOD's and on the left side of the main page? Don't tell me to go through all of the workouts month by month, thanks.

If you go to http://www.crossfit.com/cf-assets/180x180/rotator.php and hit refresh the pictures will cycle through, but all of them are only 180 pixels wide.

Comment #42 - Posted by: head at January 8, 2009 8:32 PM

Tons of single modality W.O.D.s lately. Prepare for something nasty

Comment #43 - Posted by: MikeySFV at January 8, 2009 8:38 PM

Crossfit co-op Southampton/PortElgin... anyone... drop me an email @ alphazed35@hotmail.com if you're interested... I've been scoping out a couple of nasty holes we can rent...

Comment #44 - Posted by: Nick at January 8, 2009 8:43 PM

m/43/185

as rx'd

135-145-160-175-185

Comment #45 - Posted by: cosmo at January 8, 2009 8:57 PM

Sweet pullup bar. Front is wwwwaaaaayyy better than back squat.

Comment #46 - Posted by: Skeletor at January 8, 2009 9:15 PM

#23 Scott Andresen

HA HA!! That's funny stuff.

Comment #47 - Posted by: Skeletor at January 8, 2009 9:23 PM

"...i mean METCON a fast metcon thanks maeby double under with burpees? Or you guys have a better idea...."

Comment #32 - Posted by: s'more

s'more, wassup, bro? Did you try my Wallball/K2E metcon? :)

I'd recommend checking out CrossfitEndurance.com. I tarted following their protocol last weekend, and it is kicking my a$$.

It's their rest day tomorrow, but there are tons of interval WODs on there. Generally, they recommend 3+ hours recovery after the CF.com WOD before theirs.

Here's the CFE.com WOD from Sunday:

run 200m
rest 5x as long as it took to run the 200
12 intervals

It destroyed me.

Comment #48 - Posted by: Herm @ CF Los Altos, CA at January 8, 2009 9:31 PM

THANK YOU. <3 Thank You, Thank You, Thank You.

Just what I needed ;)

As cool as that pull-up bar is, the sight of it is making me a little sick. Makes my hands hurt for some reason.

I think it's safe to say that my Zone hangover is officially gone.

Comment #49 - Posted by: AllisonNYC in VB_24/5'2/119 at January 8, 2009 9:36 PM

as rx'd
135
145
155
160
165

pre and post workout was 20 jumping jacks, 20 push ups, 20 sit-ups, 6 pull-ups

Comment #50 - Posted by: Shaun at January 8, 2009 9:37 PM

m27/6'/220
CFWU

Press 60-65-70-75-80kg(failed)
Push Press 80-85-90-95-100kg
Push Jerk 80-85-90-95-100kg

instead of Front Squats

Comment #51 - Posted by: B Shaw at January 8, 2009 9:38 PM

I forgot all about that video. That was a funny contest. Spending the weekend with Patty and Shep was a treat. (Thanks for turning me on to Scotch on the rocks!)

#30- Treat this like you should treat all weightlifting days. Always use a load heavy enough so that when you put the bar down the only thing you are thinking is, "No friggin way I want to do that again"

You can achieve weight that heavy every set if you take at least a good five minutes of rest in between sets. A 5x5 workout takes me an hour or longer with warm-up and rest in between sets. Afterwards, I'm wiped out!

Comment #52 - Posted by: freddy c._one world at January 8, 2009 9:46 PM

Snowboarded all day yesterday. Today was not a good day for this.

135
145
145
155
165

Comment #53 - Posted by: Seader at January 8, 2009 9:48 PM

Hi Herm!!! I wanted to start the crossfit endurance but since my wife is pregnant i have to stay with her (as any good man good husband) so i just have one shot at day to train...thats because i ask for a metcon...and the kte wod i can't do it because the pull-up wod my hands were all bloody ha ha...

Comment #54 - Posted by: s'more at January 8, 2009 9:48 PM

m/26/6'/167

did front squats this morning not knowing what tomorrows WOD would be
135x10
145x5
155x3
165x2
175x1 185x1 195x1 205x1

Comment #55 - Posted by: T. Burnley at January 8, 2009 9:51 PM

35/M/78kg

90kg for all 5 sets

Comment #56 - Posted by: Nicholas at January 8, 2009 10:01 PM

m/27/160
front squats 5-3-5-5-5(with a power clean before each set, no rack)
135
175f after 3
165
175
185
Think I'm holding the bar wrong. This destroyed my wrists, resting it against my collarbone and shoulder using my fingers to push it back against myself. Found re-gripping after the set quite difficult. Can't dump the weight in my second floor apartment.

Comment #57 - Posted by: JonDavila at January 8, 2009 10:10 PM

M/22/5'9/180
Tried somethin new. Found it at crossfit central Scotland.

For time:

Row 1k
21-15-9
Power clean 135lbs
Pull ups
Row 1k
21-15-9
HSPU
Deadlift 225lbs
Row 1k
21-15-9
Bench Press Bodyweight (I did 185lbs)
OHS 95lbs
Row 1k

60:12
This hurt, real bad.

Comment #58 - Posted by: Fosco at January 8, 2009 11:01 PM

Coolest pull-up rack EVER!!

Comment #59 - Posted by: InfidelSix at January 8, 2009 11:29 PM

I can eat a slice of bread in under 30 seconds

Comment #60 - Posted by: B. Rhaly at January 8, 2009 11:30 PM

P.S.

The tortoise, the hare, and the otter took on Helen last night.

Trying to collect up some new PRs, but lingering hurt got the best of me.

I6, aka Torguga (Tortoise): 9:28 (3 sec off PR)
LT, aka Butters (The Hare): 7:30 (PR from 8:15 - holy crap!)
The Otter (CPT E): 14:00 (1st time - destroyed him)

Comment #61 - Posted by: InfidelSix at January 8, 2009 11:34 PM

Hey James b,
I'm not sure what your PR is on the front squat is. But you said you will be using 140 and if that is the case then I suggest two options.
First option:
If that weight is 50% or less of your max rep then you should do a 30 rep total type workout for time.
Second option:
If that weight 50% and above your max rep then shoot for 8-8-8-8-8

Comment #62 - Posted by: BerkleyB at January 8, 2009 11:43 PM

As others are saying you shouldn't be walking around full of energy after a hard 5x5, especially heavy front squats, it should be misery by the last couple of sets. I did 5x3 deadlifts today (doing WODs starting 9/1/2008 for a few months) and went too light on the first few sets, so I wasn't as wiped as I should've been (+CFWU x3), I should have been on the ground, so I know I have to go heavier next time.

Comment #63 - Posted by: grambo at January 9, 2009 12:07 AM

"are we supposed to sit for 3 seconds at the lowest position?"

Comment #10 - Posted by: CF n00b

I would say absolutely not. By doing that, you will lose your natural elastic rebound, decreasing the weight you can use and therefore decreasing the intensity of the workout. I can see where that might have its place in a program - used with no load to stretch and train proper depth, but I don't think 5x5 strength day is it. If you don't have good form yet, you shouldn't be loading at all.

Comment #64 - Posted by: ether at January 9, 2009 1:43 AM

m/43/75kg
Burgener skill transfer WU
WOD as rx´d (in kg):
60 - 65 - 70 - 75 - 80 (fail, 2 reps). PR
Way below parallel with good form.
Post WOD: Iron-cross training

Comment #65 - Posted by: FredG at January 9, 2009 1:44 AM

Crushed this way better than I thought I would!
155
165
185
205
225 was really easy, I will smash that next time.

Comment #66 - Posted by: Noel / 34 / 68" / 175# at January 9, 2009 2:19 AM

65kg
70kg
70kg
70kg
65kg

Comment #67 - Posted by: Isak at January 9, 2009 2:58 AM

44.5kg
45.5kg
45.5kg
45.5kg
45.5kg

F/33/62kg

Comment #68 - Posted by: lelak at January 9, 2009 3:01 AM

135, 135, 145, 145, 155

After hang cleans yesterday, this hurt a little. Also, 135 was a heavier start than I was anticipating.

Comment #69 - Posted by: Ben(71", 196#) at January 9, 2009 3:17 AM

CFWU X 2
20 min indoor bike ride

Comment #70 - Posted by: JorgeE at January 9, 2009 3:28 AM

Front squat:

5 x 220 lbs
5 x 220 "
5 x 220 "
5 x 220 "
5 x 220 "

Dips 5x5 (no added weight)

Comment #71 - Posted by: PAMPPU at January 9, 2009 3:33 AM

80
84
86
87
88

Comment #72 - Posted by: Charbs m/23/185 at January 9, 2009 4:04 AM

M/25/190

As Rx'd

205/210/215x3/205/205

jumprope after, worked on double unders, can do 10-15 in a row now before losing rythm

Comment #73 - Posted by: EOMFD at January 9, 2009 4:08 AM

151 5'7.5" 33m
5:30am wo

185x5/190x5/195x5/200x5/205x4

Comment #74 - Posted by: mike d at January 9, 2009 4:08 AM

38/m/244

185
205
205
215
225

Comment #75 - Posted by: Andy at January 9, 2009 4:20 AM

i wasn't on thr right track for like a week or something -exams- and yesterday was my gf birthday and i ate 2 cinnabons with her and 2day is my come back hard day and here it is a Front Squat day sweet :)

Get Some !!

Comment #76 - Posted by: IG at January 9, 2009 4:21 AM

215,225,235,245,255 - 80% ..too early AM

Comment #77 - Posted by: OPT at January 9, 2009 4:22 AM

M/32/155/5´10"

In kilos: 60-70-75-80-85

Comment #78 - Posted by: AndySWE at January 9, 2009 4:25 AM

34/M/186

185,205,215,225,235

Comment #79 - Posted by: JoeCam at January 9, 2009 4:36 AM

FRONT SQUAT
5xper set
225
245
255
265
275

Comment #80 - Posted by: Mountain Man at January 9, 2009 4:40 AM

50m/5'10"/228
cfwu x 3
5 x5 squat: 215,225,315,365.405
5 x 1 hang clean: 135,155,175,185,200

Comment #81 - Posted by: stick at January 9, 2009 4:41 AM

M/41/5'11"/190

135
140
145
150
155

F/38/5'6"/140

55
75
85
100
110

Comment #82 - Posted by: nutfam at January 9, 2009 4:49 AM

135
165
185
185 (x1)
205 (missed)

Comment #83 - Posted by: Goat 32/M/198/6' at January 9, 2009 4:54 AM

Freddy C - thanks for posting that little extra info on the wod. I am resting for too short a time. I love the tidbits you all give out.
Does anyone know a decent load for women? I mean, not like the Goddesses of crossfit loads, but a good load for an intermediate lifter?I guess I am looking for more women to post loads for a good comparison. I can always count on Allison NYC!! But how about others? btw- I will never post pull up results. ugh dismal.

Comment #84 - Posted by: julie parisien at January 9, 2009 5:08 AM

What percentage of CrossFitters work out alone in their garage? Any stats on how it breaks down?

Comment #85 - Posted by: Julie Parisien at January 9, 2009 5:12 AM

M/29/6'1"/200lbs.
as rx'd 5X5 165/185/205/225/225
warmup with 10,9,8,7etc. burpullups
finished with backsquats
225#/10x
245#/10x
265#/10x
295#/1x and gassed

Comment #86 - Posted by: dana at January 9, 2009 5:17 AM

Newbie News for Friday...

Lots of very helpful stuff up above. First, for those asking if they should do more, if you are a newcomer the answer is still NO. You're doing a full CF Warm-up or other warm-up, right? Even after yesterdays "death by PU" it is necessary to get back on the horse. You can skip PU in your W/U, of course, if you are shattered. Or how about a Burgerner W/U (video in the FAQ and Exercise demos).

These are the WOD's that make us stronger. Front Squat -> weight held in the "rack" position across the upper chest/ant. deltoids. Very little "holding' by the hands. Many will have only two fingers on the bar. Squat. Squat deeply. A$$ to ankles if possible but definitely deeper than parallel. These are olympic style squats. Just like the deadlift WOD earlier we are exploring our 5-rep max. Warm up with lighter weights and then choose a starting weight that will have you at your 5-rep max in set 4 or 5. You are new to this so do ascending weights--straight across with your max is much more taxing and difficult to recover from. Rest 3-5 minutes between sets, long enough to fully recover but not long enough to cool off.

If you approach these heavy lift days with the same intensity and focus as our met-con days you will gain significant strength from Crossfit alone.

Get some!

Comment #87 - Posted by: bingo at January 9, 2009 5:18 AM

Julie #84: If I can post my 10k run, you can post your pull-up results! hahah

Comment #88 - Posted by: AllisonNYC in VB_24/5'2/119 at January 9, 2009 5:34 AM

27/6'8"/220

205-215-225-235-245

Comment #89 - Posted by: Stretch at January 9, 2009 5:38 AM

185
185
205
225
225

Comment #90 - Posted by: dc3 at January 9, 2009 5:41 AM

"If you approach these heavy lift days with the same intensity and focus as our met-con days you will gain significant strength from Crossfit alone."

Get some!

Comment #87 - Posted by: bingo

True dat! 150 varying degrees of intense pull-ups = biceps are SHOT. Upon waking up this morning, I cannot straighten my arms. And the 60 HSPU last cycle still lurk in my triceps with some lingering soreness. Never again will I do isolation for my arms.

Crossfit is not just gonna get you strong, but can get you big as well, provide the nutritional support is there. Thank you Coach, 10,000 times over!

Comment #91 - Posted by: Herm @ CF Los Altos, CA at January 9, 2009 5:49 AM

anyone know what kind of tape or whatever, GSX used on the pullup bars on that scrap metal masterpiece? has anyone found that too much chalk speeds up the blister process?

Comment #92 - Posted by: cross209 at January 9, 2009 5:50 AM

As rx'd
135,155,175,185,190

Comment #93 - Posted by: Chris 30/5'10/200 at January 9, 2009 5:54 AM

First time doing front squats

101
145
155
167
189 (4 reps)

Comment #94 - Posted by: Ty at January 9, 2009 5:54 AM

New squat shoes!
Comment #3 - Posted by: Charbs m/23/185 at January 8, 2009 7:14 PM

--

I'll have mine next month!

Comment #95 - Posted by: Michael Whities at January 9, 2009 6:02 AM

Hey guys,

So I've been working out for a few years ago, dabbled in Crossfit then realised I couldn't lift anything like the RXed totals and decided to get my brute strength up with Rippetoe's Starting Strength. I've been doing it a couple of months and need to decide on a cutoff point. Trouble is, I'm not sure where to stop. At the moment, my FIVE rep maxes for the main lifts (at a bodyweight of about 75kg) are:

Deadlift: 130kg
Squat: 110kg
Bench: 75kg
Powerclean: 67.5kg
Press: 52.5kg

My concern is my bench and press. I think in the Rippetoe wiki it suggests that (for a 1RM) you a 2x bodyweight deadlift, 1.5 bodyweight squat and bench, and bodyweight clean and press. Based on that, I don't know why my numbers are so low - and moving upwards so slowly - I've never been an upper-body meathead, but I've always done pushups and HSPUs. Should I just say the hell with it and start doing Crossfit with what I've got, or give it a bit longer?

Comment #96 - Posted by: Joel at January 9, 2009 6:05 AM

using DB's:

50-60-70-70-80

Comment #97 - Posted by: sweever (f/31/5'3"/140lb) at January 9, 2009 6:09 AM

M/25/6'/205

As Rx'd
185
195
205
215
225

Comment #98 - Posted by: nick at January 9, 2009 6:10 AM

#29 that link to the home made squat rack was awesome. I work at an office and when I saw taht link this mornin I showed everyone here and they all thought I was crazy for getting excited about that, but ever since starting Crossfit I'm used to people givin me weird looks when it comes to lifting related stuff haha. I guess no one understands but those who are Crossfitters. Anway, thanks for the idea I'll definately be makin my own some time soon!

Comment #99 - Posted by: Colby at January 9, 2009 6:12 AM

M 68"/165/40

133
155
166
166
177

Had trouble getting bar off rack in front rack position.

Comment #100 - Posted by: John at January 9, 2009 6:13 AM

m/39/6'/233

cfwu, bwu

45, 95, 115x3

135
145
155
165
175 X 5

Comment #101 - Posted by: CJP at January 9, 2009 6:30 AM

Love the shoes, Freddie.

Comment #102 - Posted by: PG at January 9, 2009 6:30 AM

185 (5)
205 (5)
215 (2-2)
205 (1)
185 (4)
Not a great performance, but only had 20 minutes so not much time to rest b/t sets.

Then some racquetball. Love the stuff.

God is Good, All the Time.

Comment #103 - Posted by: Justin/6'/27/199 at January 9, 2009 6:30 AM

M/27/245

Still new to front squats, so I kept the weight low...

185x5
195x5
205x5
210x3 then x2
215x5

Arms and back sore from yesterday!

Comment #104 - Posted by: Caleb McCallum at January 9, 2009 6:31 AM

OK Allison NYC fair enough.
Pull up variation:
did 6 full rounds of 1-3-5 each round in 2 sets, dropped after 2nd dead hang
3 rds of 1 10 lb weighted pu, 3 not so dead hang - a small ooch, 5 elastic assisted kipping.
then dropped weight to 5 lbs and needed assist with dead hangs and kips
then dropped weight altogether and needed assist on all.
I just dont know how to push myself with pullups. my arms are not that sore today, my lats are though. Its hard to push yourself when they are almost physically impossible. oh well, keep working.

Comment #105 - Posted by: Julie parisien at January 9, 2009 6:32 AM

65
85
95
95
115 PR

Comment #106 - Posted by: Scott at January 9, 2009 6:33 AM

m/40/6'/205
135-155-155-175-185

Comment #107 - Posted by: fish at January 9, 2009 6:34 AM

1 - 185#
2 - 225
3 - 235
4 - 235
5 - 225

Arms and back are tore up from yesterday. Love it.

m/26/6'/185

Comment #108 - Posted by: Jason Mulligan at January 9, 2009 6:53 AM

M/47/6'/184

95 wu

115
135
155
155
135
+ swam 1500yds in outdoor lap pool

Comment #109 - Posted by: Richard at January 9, 2009 6:55 AM

Ryan M/22/5'10"/180

165-170-175-180-185

RJ M/22/5'9.5"/175

155-160-165-170-175

Comment #110 - Posted by: ryan u. at January 9, 2009 6:56 AM

29/m/63kg

I did 'helen' instead of front squats because im going skiing for a week In Austria tomorrow and dont want tired legs starting out.

My time for 'Helen' was 8:45, a PR by about 1 minute.The 400m run was measured and with i used a 20kg kettlebell for swings.

Im on day 10 on the 'zone'.
Anyone thinking of starting 'zone' check out Greg Amudsen's recent article in the journal,it's excellent. It gave me the motivation to start.

Comment #111 - Posted by: gerard mcauliffe at January 9, 2009 6:58 AM

Ok, I finally came back from a long hiatus! I did Michael yesterday in 30:52... terrible. I felt gassed as hell. I guess long breaks aren't good for you. I'm heading over to biloxi today to check out Crossfit Coastline. I honestly think going to an actual cf box will make me stay more motivated. I'm ready to hit 2009 hard with some serious crossfit!

Grab the Kool-Aid and GET SOME!!

Comment #112 - Posted by: Sailor Erin at January 9, 2009 6:58 AM

Oh come on !!!! Please - anyone can eat a slice of white bread in 45 seconds. Enough of the carb hating people. I know, the Zone doesn't allow it but it won't kill you to eat a sugary snack on occasion. Too much of a good thing can also hurt you. Life is way too short to not enjoy a little indulgence on occassion.

Comment #113 - Posted by: calvin at January 9, 2009 7:03 AM

M/42/177/6'2"

WOD
160, 165, 165, 165, 170

No failures.

Warmup: CFWU (3 rounds, 10 reps ea.), and Front Squat 45X10, 65X9, 85X8, 105X6, 125X5, 145X4, 155X3.

Comment #114 - Posted by: Steve Cole at January 9, 2009 7:03 AM

bw 165

185x5
205x5x2
210x5
210x4 (fail on 5th rep)

Comment #115 - Posted by: paulw at January 9, 2009 7:10 AM

185
205
210
210
210

Comment #116 - Posted by: danny_6'_195 at January 9, 2009 7:13 AM

OK, I think I wanna go have about fifteen beers with Freddy. What an effin' crack-up he is.

Comment #117 - Posted by: Mark at January 9, 2009 7:15 AM

135/155/165/175/155

Comment #118 - Posted by: Hale at January 9, 2009 7:19 AM

205/215/225/245/225

Comment #119 - Posted by: difchip CFGP at January 9, 2009 7:31 AM

Another question for everybody...

As I posted in the rest day, I have my MCOLES physical test for the police academy on saturday. It's extremely easy, 30 pushups, 32 sit ups, 17.5 inch vertical, and 1/2 mile shuttle run.

However...

Last night in my soccer game, I pulled/strained/tweaked my groin. I've been icing 20 on, 20 off, but I need any fixes anyone might have, and also any prognosis on if i'll still be able to perform tomorrow/healing time.


Thanks all!

Comment #120 - Posted by: Jay 5'9 180 at January 9, 2009 7:32 AM

24/m/250

as rx'd

185
205
225
245
265

Comment #121 - Posted by: FSO P at January 9, 2009 7:39 AM

115
125
135
135
155

10 min. calf machine
15 min. run 6.0 to 8.0 1.65 miles

Comment #122 - Posted by: bbh04a at January 9, 2009 7:41 AM

Yes, no Pullups!!

Hand Stand pushups-Goat Warmup

Then Fronts:
185# all sets.

Now I'm going to get my hair cut.

Comment #123 - Posted by: Gurrero M 5'9 165 24yrs at January 9, 2009 7:47 AM

M/53/180
As rxd: 135, 165, 185, 200, 210 (pr)

Comment #124 - Posted by: Calgary Colin at January 9, 2009 7:50 AM

Man, woke up early to work out today, and I was all out of sorts!

185 x 5
205 x 5
215 x 5
225 x 5
235 x 5

I feel like my squat is strong enough to be able to do more than that, but it sure wasn't happening today! BUT, I'll take an early morning heavy workout over anymore dang pull ups EVERY DAY!!!!

Comment #125 - Posted by: Jeff D - m/36/5'10"/205 at January 9, 2009 7:51 AM

whoops!! did back squats by accident instead

225 x 5 x 5
a little less than last time, in a rush

Comment #126 - Posted by: dcyn at January 9, 2009 8:03 AM

135
155
165
165
175

I will go heavier next time for sure.

Comment #127 - Posted by: JoelC 30/66"/160# at January 9, 2009 8:04 AM

Love the Flogging Molly in the vid!

Comment #128 - Posted by: ChrisS at January 9, 2009 8:05 AM

185
205
225
225(3)
205

Ok with that, wanted to get at least 225. Start a little higher next time and could probably hit 240.
Worked on HSPU after.

Kentucky in 23

Comment #129 - Posted by: ChadWHall M/21/6'1/181 at January 9, 2009 8:10 AM

33/F/5'10"/150

120
132
142
154
164 PR

Comment #130 - Posted by: Laura DeMarco - CrossFit Rx at January 9, 2009 8:14 AM

Male/26yrs/6'0"/170lbs

Warm Up:
2 Rounds of... (Not for time)
Front Squat 135x10
KBS 2 Pood x15
Burpee x15

Then 5 Rounds of... (Not for time)

5 Front Squats
Max KBS 2 Pood
1 Min. Max Burpees

160-170-180-185-195(PR)
25-30-30-30-31
25-26-26-26-26

Not too bad today as a whole. PR'd the front squats all the while doing 136 (2) Pood KBS and 129 Burpees. Just got to get over that 26 Burpee in a minute hump and add about 20 pounds to the squat and I'd have no complaints.

Comment #131 - Posted by: JacobSZ at January 9, 2009 8:19 AM

185 - 205 - 205 - 205 - 225

Comment #132 - Posted by: Edwin 26/M/68"/170 at January 9, 2009 8:23 AM

130-135-140-145x2-135

Comment #133 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at January 9, 2009 8:25 AM

Hmmm...
Maybe a technique question...?
My WRISTS, from being hyperextended balancing the bar, were the limiting factor for me.
I felt as if I could do a lot more weight with my legs but my wrists couldn't hack it?
It was my first time doing this exercise, perhaps I just need to warm my wrists up more.
Any help or advice?
RogueMD

Comment #134 - Posted by: RogueMD at January 9, 2009 8:26 AM

My hands thank you.

Comment #135 - Posted by: EZ at January 9, 2009 8:30 AM

185, 205,215,215,215

Cleaned from the floor.

Comment #136 - Posted by: Brett_nyc at January 9, 2009 8:31 AM

M/22/5'9"/150?

145,155,155,160,165

Comment #137 - Posted by: Keith D X-Fit Pittsburgh at January 9, 2009 8:31 AM

M/35/170
225,245,260,185,135
EJ

Comment #138 - Posted by: EJ at January 9, 2009 8:34 AM

First day "back" after 5 wks on IR...miss me? :-)

I'm doing Jillian Michael's 30 day pgm in conjunction w/ CF, so my "warmup" was:

C1:Wide-grip pull-downs (drop) x 1-3, v1/3 x 6-8
Med Under Grip Pull Downs x 15, hold at midpt until failure
Seated Hamstring Curls x 15
Jumping Lunges x 10 ea
1 min hill run (10) @ 8.5 mph

C2:Terry Pulls (pyramid up) x 20, 12, 8
Standing Lat Pull-Downs x 10
Back Kicks w/ Shoulder Press x 10 ea
1 min hill run (10) @ 8.5 mph

C3: Seated cable rows x 1-3, v1/3 x 6-8
Stepups x 20 ea
Butt Kicks x 1 min

C4:
Incline Bicep Curls x 10 ea
Pike Crunches x 25
Seated Hamstring Curls x 10
Butt Kicks x 1 min

C5:
Supermans, hold midpoint x 1 min
Boat Pose x 30 sec
Reverse Plank x 1 min
Jump Rope x 1 min

WOD as RX'd:

(125-145)-205-245-245-265-265

Comment #139 - Posted by: Crusader Airman (M/43/178/5'10") at January 9, 2009 8:41 AM

M/33/6'/198

First try at front squats. I had some wrist pain and I didn't feel balanced.

95/115/125/135/140

My regular squat max is 255.

Comment #140 - Posted by: Alex Kelley at January 9, 2009 8:42 AM

75

Comment #141 - Posted by: WynE at January 9, 2009 8:46 AM

5X5 front squats

135X10 -- warm up

185
205
225(fail on 4)
215(fail on 4)
205(fail on 5)

Comment #142 - Posted by: Deepak 5'11"/167/m at January 9, 2009 8:48 AM

Yeah, I have been doing the Paleo/no grains/no sugar thing for a month now, I've done it off-and-on before, I'd recommend it to anyone--but I still don't get the video today. Dang, it's just a slice of bread, not a big deal. If you guys were eating loaves of Italian or something that would be hilarious, but a slice of wheat bread? Kind of weak.

Comment #143 - Posted by: Emily at January 9, 2009 8:49 AM

M/36/180 lbs.

Comment #91

Herm I agree, I haven't felt this strong in a while. I love these days. Crossfit has helped me with both strength and endurance, something I never was able to achieve when I was just working out at a place like Gold's.

Freddy C. your the man.

Today:
185
195
225
245
255


Comment #144 - Posted by: Dmart at January 9, 2009 8:51 AM

m/32/163

looking forward to this one after i grossly misread instructions for yesterdays WOD, which led to me scratching my head in frustration...until after I read the previously misunderstood directions again (after I got home). I had a good laugh at my own expense.

Anyway, on a different note, anyone going to the OLY Cert @ CF Augusta in Feb?

Comment #145 - Posted by: bret_e rabid at January 9, 2009 8:54 AM

Dang it! I looked at this last night and only saw the word squat. I did back squat instead. It was my first time doing any squatting for quite some time. It was also my first time using the "active hip" that Rip talked about in the Journal. Squatting has never felt so GOOD!
Kept it light since it has been a while.
135,155,175,195,215

Comment #146 - Posted by: Richard Orpen at January 9, 2009 8:55 AM

48/male/6'/205 week 9 of CF

#134 I agree with you I feel limited by my wrists and not my legs...could have went heavier otherwise.

Any one else in the same boat and any tips?

Ft squats...all sets got 5 reps...first time heavier at these.

95
115
135
140
165

Comment #147 - Posted by: michaelg at January 9, 2009 8:56 AM

85
95
105
115
125 (PR)
Form got better as weight got heavier. I'm pretty happy with that!

Comment #148 - Posted by: Carrie McG F/20/5'8"/145 at January 9, 2009 8:56 AM

SAAWEETT pullup "playground"!

Comment #149 - Posted by: LisaQ at January 9, 2009 8:57 AM

35m5'10"205#

225-275-285-295x4+F-315x3+F+315x1

first time doing heavy front squats. Love the discovery process.

Comment #150 - Posted by: Kirez at January 9, 2009 8:58 AM

23/m/166lbs/70"
front squat
155x5
165x5
175x5
185x3
175x5

Comment #151 - Posted by: Eric -Fairbanks, Alaska at January 9, 2009 8:58 AM

36M/69/160

135,185,195,205,215.

Comment #152 - Posted by: ecp2 at January 9, 2009 9:04 AM

RogueMD $ michaelG

wrist pain in the front squat is typically because you are supporting the weight with your wrists which means your elbows are at or near your ribcage (pointing at the floor) instead of racking the weight across your front deltoids (elbows popinting straight ahead).IMO this a fairly common problem and is more dictated by shoulder flexibility than that of your wrists.

On the Exercises and Demos page, under OLYMpIC lifts, check out "Annie Cleans Heavy" having good technique in the front squat is necessary for cleans. You'll get some good instruction on the FS from that demo, even though it's a clean vid.

Hope that helps somewhat.

Comment #153 - Posted by: bret_e rabid at January 9, 2009 9:11 AM

25/m/5'11"/201
250
250
250
250
250

All 5 sets brutally hard, well below parallel though.

Comment #154 - Posted by: Nickosaurus at January 9, 2009 9:11 AM

95x5
115x5
135x5
155x5
175x5

Called it good there since I was a bit pressed for time. Still have a hard time keeping my elbows high. Boney ass collar bones and shoulders don't feel good with the bar sitting on them. My collar bones stick out so far I bet I could rack the bar on them! If I put the bar below my collar bones then the weight is all on my fingers instead of shoulders. @#%$#%$%! Can't win for losing!

Doing Starting Strength at the same time so I used this for the squats in that workout today, then shoulder press and hang power cleans instead of power cleans. Rippetoe is right. If you can't do hang power cleans right, you'll never do them right from the floor. Since I jack them up from the floor every time, a lighter weight to practice technique prevailed over my ego and a heavier weight (it would have just turned into a power curl). Just another exercise that I suck at, I seem to find that out pretty much every 3rd or 4th workout.

Comment #155 - Posted by: Bob in Kabul 44/M/6'3"/190 at January 9, 2009 9:16 AM

@Powell #7, I've often thought of trying out a co-op approach as well. Would also love to hear from anyone who has successfully started something like that.

Comment #156 - Posted by: Jamie at January 9, 2009 9:18 AM

I didn't get to do yesterday's WOD. So, I did it today amongst the front squats. I didn't make it through the pull-ups. I did the best I could.
FS
WU 140
180
190
200
210
230

Comment #157 - Posted by: N8 34/511/202 at January 9, 2009 9:21 AM

Did this the other day, 210 across, very deep.

Comment #158 - Posted by: Smithy/m/48/5'10"/163 at January 9, 2009 9:22 AM

great challenge coach. Hurt real good.

WU: 3K on rower
5x5 as rx'd
135
155
165
175
185
now for fun. As triathletes, we like to perform workouts called "bricks." You put swim/bike together or bike/run, just make sure you perform them back to back. My friend and I decided to perform squats and running together. front squats first, then run 2 miles. Next, overhead squats, 5x5 (95,105,110,115f,115). Finish with another 2 miles running.

I know that today at work my legs are going to be jello:) Cheers to all!

Comment #159 - Posted by: Dan from Doylestown, pa at January 9, 2009 9:22 AM

oops, re #158, those were back squats, front squats maxed out at 175.

Comment #160 - Posted by: Smithy/m/48/5'10"/163 at January 9, 2009 9:25 AM

m/ 26/ 205 lbs./ 74"

50 double unders x 3

135
155
175
185
195

50 double unders x 3

185 was my 1RM back in August. I guess I severely underestimated my strength gains since then.

Comment #161 - Posted by: Jimmy at January 9, 2009 9:25 AM

CFWUx3

100x5
110x5
120x5PR
130x5PR
135x5PR

It is damn cold here in CT today! I am counting the hours (going in as I type and hopefully done with electrical wiring by days end!) until there is heat in my garage so I can WOD from home and be DONE with the gym here in town. ALL FRIENDS NEW AND OLD WELCOME TO JOIN ME IN OUR GARAGE TO WOD!

Comment #162 - Posted by: Fit Mom in CT (F38/125/5'3") at January 9, 2009 9:32 AM

Ran 12 minuted mile and half to warm up
then as rxd

135,155,165,175,185

My wrists hurt bad, am I doing these wrong or what? the weight wasnt bad just on the wrists...

Comment #163 - Posted by: Soulsurfer at January 9, 2009 9:34 AM

m/29/6'1/191

as rx'd

5 155#
5 185#
5 205#
5 225#
2 230#(failed)

Comment #164 - Posted by: matt b grand cayman at January 9, 2009 9:34 AM

Didn't feel completely connected today, but decent numbers considering it has been a while on the FS.

215
225
235x4
235x4 (4RM PR)
225 (5RM PR) - old PR was 175 in Dec07

Comment #165 - Posted by: Mike Mc 30/5'9"/170# CrossFit Emerald Coast at January 9, 2009 9:42 AM

M 42, 168

155 165 175 185 195(pr)

Comment #166 - Posted by: RCB at January 9, 2009 9:44 AM

m/25/5'11/187

187lbs 5x5

Comment #167 - Posted by: eli_luvs_pain at January 9, 2009 9:46 AM

as rx'd

135/155/165/175/205(pr)

Comment #168 - Posted by: Rick-Crossfit Nantucket m/29/200 at January 9, 2009 9:47 AM

First time front squats, so lots of work on form is needed, and my wrists are NOT flexible.

95#
115#
115#
125#
135#(PR)

Comment #169 - Posted by: FFCT at January 9, 2009 9:49 AM

Front Squat 5x5
185.195.205.205.207

Comment #170 - Posted by: Denver Sheepdog 35/5'9/170# at January 9, 2009 9:49 AM

23/m/160

did tabatas with the bar then 200 jump ropes. I am having trouble walking normally but it was great.

Comment #171 - Posted by: Matt at January 9, 2009 9:53 AM

As rx'd:

40, 45, 50, 50, 50 (kg)

Comment #172 - Posted by: Geoff P at January 9, 2009 9:58 AM

#96 Joel

I just finished a semester of exclusively "Starting Strength." Good Stuff huh? Were I you, I'd give it another month and start training weighted pullups along with the other primary lifts.

I saw huge strength gains these past few months and am looking forward to seeing how it's going to translate to WOD times. Good luck.

Comment #173 - Posted by: tauger 20/175/5'9" at January 9, 2009 10:08 AM

M/19/73kg

that was good fun

40kg
60kg
80kg
100kg (F)
80kg

100kg really took it out of me, did it but some of the reps were sloppy

Comment #174 - Posted by: Ben Durrant at January 9, 2009 10:09 AM

W/up 1000m Row 2 x Burgener W/U although had to drop to 5 kipping heaves as knackered from yesterdays Heave fest!!!

First time for Front Squats

10 x 20kg
5 x 20kg
5 x 40kg
5 x 60kg
5 x 70kg
5 x 75kg - not as deep as would like
5 x 75kg - defo not as deep as would like!!LOL

Comment #175 - Posted by: Willie at January 9, 2009 10:11 AM

#153 Bret

Thanks for the advice.
Much appreciated!
Off to the demo....
RogueMD

Comment #176 - Posted by: RogueMD at January 9, 2009 10:18 AM

FS rep 5:

95-115-120-125-130-(135x3 attempted b/c feeling good, but need to work on hold bar down lower)

It is not the weight that seems tough, I need some help on the position of the bar.

Met a firefighter at the Y who also does crossfit. Got some advise from him on the FS holding position. Did not get his name but thank you to you! Nice to see another crossfitter!

Would love to have some time at a crossfit gym to have help tweaking lifts…maybe in 09!

Erin

Comment #177 - Posted by: in8girl at January 9, 2009 10:19 AM

M/25/75"/210

115
125
125
135 (PR)
135

First time on front squats, so focused on form. Also, no rack so had to clean it. Man my writs are NOT flexible.

Comment #178 - Posted by: meb at January 9, 2009 10:22 AM

185 205 215 225 230. Haven't done FS in a long time, so wasn't sure where to start.

Comment #179 - Posted by: ScottMacArthur at January 9, 2009 10:23 AM

Yes NO PULLUPS!!
65
85
95
105
105

Comment #180 - Posted by: Momof3 at January 9, 2009 10:30 AM

185
205
215
220x3
220x2

Comment #181 - Posted by: CRussell at January 9, 2009 10:34 AM

135
135
155
155
155

Comment #182 - Posted by: Rosser at January 9, 2009 10:34 AM

second that on inflexible wrists. No experience with FS. a lot of pain in wrists and elbows. any suggestions on technique to avoid this?

Comment #183 - Posted by: Brian W at January 9, 2009 10:34 AM

m/37/76/200

135
145x4

Maxed there. I'd like to blame my rack form (wrists were yelling) but let's face it, being 6'4" all legs does not a squatter make. These replace pullups as my Achilles heel.

Comment #184 - Posted by: Chas at January 9, 2009 10:41 AM

as rx'd

135-185-225-230-235

1st time doing this; caught stares as I was grunting through this WOD

GOOD TIMES AS RX'D

Comment #185 - Posted by: jpizzle at January 9, 2009 10:43 AM

As Rx'd 5-5-5-5-5
135
165
185
205
225

I supplemented bench press in after each set.

5-5-5-5-5
135
165
185
205
225

Comment #186 - Posted by: Nick Pepen at January 9, 2009 10:46 AM

m/32/195

(185, 205)
225
230
240
245 (4)
245 (3,2)

then 50 burpees - 2:20

Comment #187 - Posted by: KLowe at January 9, 2009 10:50 AM

41/M/153
Front squat 5x5
145
165
175
185
185(3)

Comment #188 - Posted by: Nipur at January 9, 2009 10:52 AM

F/37/124
Reluctant to post my #'s but here goes...
front squat 5x5:
65
85
95
100
105
REALLY need a rack- cleaning the wt today really sucked after yest. pullup fest!

#85 Julie Parisien: I have been doing all my wods in my garage since August. Don't have everything I would like, but have enough to make do!

Comment #189 - Posted by: Raine at January 9, 2009 10:56 AM

185
205
205
215
225

Comment #190 - Posted by: baseballkid58 at January 9, 2009 10:57 AM

Front Squat 5-5-5-5-5 reps

1. 105lbs
2. 135lbs
3. 155lbs
4. 175lbs
5. 175lbsx4 form started to crumble and I didn't want to push it.

Comment #191 - Posted by: Nik Nichols/41yo/165lbs/ 5ft7in at January 9, 2009 10:57 AM

# 62 BerkleyB
Thanks a lot, that was what I was really curious about. I'll play around with weights before making this an overall strength workout or some sort of metcon.

Comment #192 - Posted by: James B. at January 9, 2009 11:00 AM

Did this Yesterday :(

Did some heavy leg presses before the FS, which jeopardized my weight a little. Leg presses : 405,425, 435 (worked on the negatives with 435)
worked on form for FS: 65, 75, 85, 95
Embarrassing weight but I did do Fs : 1-1-1-1-1 on Sunday

Congratulations to Alison NYC, unlike you I have to get back on track with my nutrition. Have followed a Zone/ Paleo nutrition for a great part of my life, last year strictly Paleo but fell of the wagon this week.

I am playing catch up and don't know if I should do Murph or yesterday's WOD? I may try to do both at two different times?

Comment #193 - Posted by: Kledia at January 9, 2009 11:00 AM

m/34/5'8/149

5-5-5-5-5
135
155
165
175
185
Nice strength day my hands needed this. Thanks Coach.

Comment #194 - Posted by: Shane Cross at January 9, 2009 11:02 AM

M/34/185
185
225
275
295
300 Failed on 3 hands slipped out
275

Comment #195 - Posted by: Paul K at January 9, 2009 11:03 AM

115
135
155
175
195

Comment #196 - Posted by: t4r4o4y4 at January 9, 2009 11:07 AM

As rx'd, 185/225/225/225/235 (I think that's a new PR)

3x10 K2E

Comment #197 - Posted by: mbalanda at January 9, 2009 11:13 AM

95-115-135-165-175-185(x1)

Comment #198 - Posted by: jek-m/36/66"/165# at January 9, 2009 11:16 AM

135 lbs straight through

Comment #199 - Posted by: James Noyes at January 9, 2009 11:18 AM

m/38/191/70"

CFWU x 3. Subbed in L-Pull-ups

FS 5 x 5

135
165
185
205

Limited by wrist injury... had to cross the arms.

Comment #200 - Posted by: ScottE at January 9, 2009 11:19 AM

m/29/73/183
95-115-135-145-155

Comment #201 - Posted by: PIM at January 9, 2009 11:19 AM

M/30/6'/215

145, 155, 165, 185, 195

Comment #202 - Posted by: Stinkynutts at January 9, 2009 11:23 AM

M/29/6'3/175

95, 105, 115, 135, 145

Comment #203 - Posted by: RayP at January 9, 2009 11:24 AM

135, 145, 155, 165, 175

Comment #204 - Posted by: jgebbie M/36/5'11"/204 at January 9, 2009 11:25 AM

135, 165, 165, 165, 165

Comment #205 - Posted by: jk at January 9, 2009 11:26 AM

First time, not so good...

65
75
80
80 (F2)
80 (F2)

Comment #206 - Posted by: Charlene at Crossfit Santa Clara at January 9, 2009 11:26 AM

95, 115, 115, 125, 125

Comment #207 - Posted by: Louis Salin at January 9, 2009 11:30 AM

M/23/5'6"/175

95, 105, 115, 135, 145

Comment #208 - Posted by: Draeger at January 9, 2009 11:30 AM

165,185,205,225,245...Very pleased with my last set.

My roommate has a subscription to Muscle & Fitness and I just read the article that someone was talking about a few days ago about "Caveman Training". The inventor of Caveman was critical of CrossFit and comparisons, stating that among other things Caveman is "more involved and more calculated, and they're [exercises] are done at a higher intensity." He goes on to say that they have a saying: "If it were easy, we'd call it CrossFit".

Caveman involves many of the same exercises as CrossFit, as well as the idea that the workouts should be completed at maximum possible intensity. The difference appears to be that while CrossFit is a scalable workout scheme that can adapted to people of all ages and skill levels, Caveman appears to be applicable only to elite athletes (such as UFC fighter Sean Sherk who was featured in the article).

So its probably fair to yield overall intensity to Caveman. But the claim that Caveman is more calculated and involved is certainly incorrect. CrossFit's goal is to improve ability in all aspects of fitness and to NEVER specialize. In this regard, CrossFit simply has no peers, it is calculated and involved completely in this intention.

If anyone else has read this article I'd love to hear their thoughts on it.

Comment #209 - Posted by: BigBen M/6'2"/21/205lb at January 9, 2009 11:32 AM

m/42/207/5'11

Comment #134 - Technique for front squat

I have always crossed my arms when doing front squats to reduce the pressure on the clavicles and wrists. Does put more strain on dorsal extensor muscles. "Right hand in front of the bar on my left shoulder and left hand over the right side. Elbows straight forward". Takes the clavicle out of the equation, using the deltoids as a cushion.

warmup: 135 155 185
205
225(4 reps)
215
225
215
205

I could have had 5 reps on the second set but I wasn't using the cage for safety and was afraid of getting stuck at the bottom without spotters or safey bars, rest of sets inside the cage just in case

Comment #210 - Posted by: p. l. at January 9, 2009 11:32 AM

Did it ba$$-ackwards:
95# - 5
95# - 4,F (scary form)
89# - 5
84 - 5
84 - 5

Comment #211 - Posted by: MDMelissa 44/124/5'4" at January 9, 2009 11:33 AM

As Rx'd. Took the weight a little easy just to maintain form through all the sets.

160, 160, 170, 180, 190

Comment #212 - Posted by: Toby M/30/6'6"/220 at January 9, 2009 11:33 AM

100,110,120,130,140

3 sets swissball squats 25lbs dumbbells in each hand
3 sets split leg good mornings 75lbs

Comment #213 - Posted by: jc at January 9, 2009 11:42 AM

30/m/5'11"/200

As Rx'd

135,155,185,205,210

Comment #214 - Posted by: cmh at January 9, 2009 11:45 AM

M/28/6'3/275

As Rx'd

225
245
265
285
300 (PR)


Comment #215 - Posted by: Ntothed at January 9, 2009 11:47 AM

140-140-140-180-180

2 kettlebells in each hand in last 2 sets - bruised my knuckles putting them down. Could have gone heavier I think.

Comment #216 - Posted by: Marcus_UK 27/240/6'1" at January 9, 2009 11:49 AM

Erin- In8Girl

very cool you found a crossfitter at your gym. have you been to a cert yet? if not you should check one out! you will get some great coaching and it's so much fun to be around other crossfitters! happy new year to you! here is to a year of not over training ourselves! ;-)

Comment #217 - Posted by: nadia shatila at January 9, 2009 11:54 AM

comments #88, #105, etc
wahoo Julie and Allison! Yay for more female posts; really helps for comparisons...especially since I have no one CF minded around here at all. Just the website and my hubby who's in Iraq.

And yay! for finding someone else who did a 1-3-5 modification and was still dying. I couldn't even pick up our wee one to put her in the high chair for snack time. We ate on the floor! :D

Comment #218 - Posted by: jenaclare at January 9, 2009 11:55 AM

185,205, 225, 235, 240. More next time.

Comment #219 - Posted by: Josh G at January 9, 2009 11:55 AM

M/27/212

Took it down a little to concentrate on form. Still trying to break the habits of the effing smith machine that I was stuck on for so many years. Good workout overall, kept sets back to back with minimal rest.

135
145
155
175
185
195 (3 reps)

Comment #220 - Posted by: Andy M at January 9, 2009 11:56 AM

38m/6/185

wod as rx'd since 5/22/08

205.215.220.225f.225

Comment #221 - Posted by: Dan - CrossFit Bucks at January 9, 2009 11:57 AM

40/m/176cm/71kg

60-65-70-70-75kg

In the morning I did 30 HSPUs, forehead to floor, in 17:45. My original plan was to do "Jeff" as rx'd, but during the first set of 21 HSPUs I figured this would take way to long.

Comment #222 - Posted by: Memuc at January 9, 2009 11:59 AM

32/m/#230

135/155/175/195/205

Comment #223 - Posted by: hoss at January 9, 2009 12:01 PM

So I tried the WOD today and am having a problem and am hoping someone can assist.

I am 5'8" 200lbs and real stiff. From fighting so many years I have fractured my right wrist several times, and in an incident when I was a Customs Agent, had my left wrist broken and 3 ligaments torn. I have also had surgery on my right shoulder.

The problem lies in that my flexibility and wrist strength is tremendously compromised holding the weight the way it shows on the demo video for front squats. That being said I tried the traditional way with the bar resting on upper chest, arms crossed in front and bar laying on upper chest/shoulder area. This was easier for me but when I got to 245lbs the bar starts to roll forward making the exercise unsafe and undoable (hope that is a real word).

A) Is it ok to do the front squats with the traditional grip (arms crossed across upper chest)?

B) How can I "train" my body to do it the way the demo video shows?

Any other advice is greatly appreciated.

Comment #224 - Posted by: DZL FED at January 9, 2009 12:01 PM

Question:

Still totally new to lifting/CF. When doing FS, are you doing 5 in a row without putting the bar down (dumbell in my case, no bar)? Rest, repeat. Right?

Comment #225 - Posted by: jenaclare at January 9, 2009 12:03 PM

95-115-135-145-155

Comment #226 - Posted by: cjpsmith (m/22/5'10"/188) at January 9, 2009 12:05 PM

#209 - I haven't read the article but I just watched a video of it. Looks like the same thing that Gym Jones did: Step 1-Take a CrossFit workout and 2) make it more specific to something you do. The video I watched had a guy doing 5 rounds of 5 exercises at a minute each. Sound much like a 5 round fight gone bad? The exercises actually looked easier as well. Imitation is the most sincere form of flattery.

Did a 1/2 intensity day today:
Warmup: Squadron PT circuit training (basically a really really easy Crossfit WOD)

then 5 rounds of 3 pullups (45#) 5 strict pullups

5 sets of 135# Front Squats concentrating on going super deep and keeping my back tight and straight.

Comment #227 - Posted by: JC Veggie M/32/175/5'10" at January 9, 2009 12:06 PM

185,225,245,265,275 (pr)

Could have done heavier except that my right knee was complaining. The form was fine (according to those watching). Pushed off heels, etc. Not really sure what to think.

Comment #228 - Posted by: Clinton - 22m/200/6'3" at January 9, 2009 12:07 PM

Fun Fun Fun
first time for me
CFWU...Always
135 warm up
185/185/195/205/185

Comment #229 - Posted by: Ian C at January 9, 2009 12:09 PM

315 x5 x5

Comment #230 - Posted by: FBC at January 9, 2009 12:09 PM

Steve M/46/172

Back Squat 185:200:210:220:225

Comment #231 - Posted by: steve at January 9, 2009 12:10 PM

TO: Comment #143 - Posted by: Emily at January 9, 2009 8:49 AM

Lighten up, Francis.

Comment #232 - Posted by: cynthia at January 9, 2009 12:12 PM

As Rx'd
155
155
155
165
160

Comment #233 - Posted by: joseph at January 9, 2009 12:17 PM

"True dat! 150 varying degrees of intense pull-ups = biceps are SHOT. Upon waking up this morning, I cannot straighten my arms. And the 60 HSPU last cycle still lurk in my triceps with some lingering soreness." - Herm @ CF Los Altos, CA

Ok, so last yesterday's WOD was really hard as are all the workouts - and yet I'm never really extremely sore; at least not to the degree that I read on comments. Now, I say that not to say I'm stronger or whatever because trust me, I'm not. I have yet to post times that are even close to what they should be. I say that to ask - does this mean I'm not working hard enough? I mean, I'm usually pretty gassed by the end of workouts but hearing of all this soreness makes me think I'm not pushing hard enough (of course, I do these WOD's by myself which I'm sure means I'm not working hard enough). I have been working out since long before crossfit (on CF about 6 weeks now) and I do my best to stretch so maybe that's part of it too, but I'm just not really sore after the WOD's. Thoughts? Does this mean I'm not pushing hard enough?

Comment #234 - Posted by: Ryan at January 9, 2009 12:19 PM

first time doing this workout
135
155
165
175
180

Comment #235 - Posted by: tooljunky at January 9, 2009 12:19 PM

Still battling a knee injury
205-225-245-255-265(f)-225
I cleaned and squated the set.

Comment #236 - Posted by: Rugby K.O. M/23/215/6'2" at January 9, 2009 12:21 PM

Worked my way up to 205
Holding the bar in the front squat position caused a signifigant amount of pain in my elbows & wrists. Gotta work on wrist/elbow flexibility

Comment #237 - Posted by: CaliChasM/6'7"/49/250 at January 9, 2009 12:28 PM

m-205-22

105/135/145/155/165

First time doing this one and wanted to see where I was. Should have done more.

Ryan, (#234) I would pick some measure of performance and see if you are getting better at it. Im no expert, but if you are getting faster, stronger, more agile, etc, then thats the goal and you are working hard enough.

Comment #238 - Posted by: Zach at January 9, 2009 12:30 PM

m/19/145/66"

135
155
175
195
205

crossed arms, i don't like doing front squats in the clean position, i feel like it's easier to raise my elbows with my arms crossed. good workout, hopefully next time i'll get around 225

Comment #239 - Posted by: max at January 9, 2009 12:30 PM

85
85
95
100
105

Comment #240 - Posted by: yannix at January 9, 2009 12:36 PM

Mark:
w/ups @ 115 x5
135/145/150/155(bw)/160

Theresa:
w/ups @ 65 x5
75/85/95/105/110/110

Comment #241 - Posted by: Mark & Theresa at January 9, 2009 12:36 PM

m/41/163/6'

as rx'd:
115
125
134
145
155

Comment #242 - Posted by: patrick at January 9, 2009 12:39 PM

27 / M / 5"11 / 160 lbs

I dont have more than 140 lbs worth of weight so I changed it up.

Back squat 95 lbs X25
Front squat 95 lbs X25
"The Chair" 60 seconds X 3
air squat X 100
lunges X 100

ok, my legs are shot

Comment #243 - Posted by: Doublezero at January 9, 2009 12:40 PM

First time, virgin CF here, a trainer in the gym casually told me about this... so i jumped in and started. 95, 105, 135, 135, 135.
Need to take it sort of easy as I will be playing Soccer on Sunday. Used to doing squats the other way. I am totally excited about doing CF. I am in "good" shape but would like to be in "great" shape as I am trying to get into law enforcement w/the Border Patrol. I love this concept and can't believe I didn't find out about this till now! I just turned 36 and have bn lifting routinely since H.S. but sort of thought it was a necessary evil till now. Thanks CF!

Comment #244 - Posted by: Marc at January 9, 2009 12:43 PM

as Rx'd

135
155
175
195
215 PR

Comment #245 - Posted by: Dave m/22/6'3"/260 at January 9, 2009 12:44 PM

135
155
175
189
221

Comment #246 - Posted by: newt66ssa at January 9, 2009 12:45 PM

Yesterday was tough...wanted to add a little something extra but I was to beat up.
as rx'd
185
195
205
215
225

Comment #247 - Posted by: Kevin Poff at January 9, 2009 12:45 PM

As rx'd

185 - 205 - 225 - 235 - 250

250 was a battle.

Comment #248 - Posted by: russell 25/m/185 at January 9, 2009 12:51 PM

155-175-185-205-205.

Warmup: some easy rowing, then fun with power snatches and power cleans at 95 lbs and 115 lbs, respectively. Trying to isolate and drill the "scoop and second pull" part of the motion, not sure I really understand it yet.

Cooldown: attempted handstand, wrists and forearms shot, almost collapsed! Had a good laugh, called it a day.

Comment #249 - Posted by: Kamper M/44/74"/205 at January 9, 2009 12:58 PM

41/m/155
115, 135, 155, 175, 185
I did this right after yesterdays work out and I didn't have a belt. That's my lame excuse and I'm sticking to it.

Comment #250 - Posted by: mhollis at January 9, 2009 1:01 PM

IS IT A REST DAY YET!? WOW. I am Burnt out. Big Time. The last rest day wasn't enough for me and now I have soreness on top of soreness.

I can barely lift my arms and standing, sitting and walking up stairs is accompanied by me yelping.

Darn run and 350 squats yesterday after the wod really screwed me today.

53 x 5 Felt Heavy! hahahahah
73 x 5 Felt Heavier! I knew I was in for it.
93 x 5

5 x 115
5 x 115
5 x 120
5 x 125 (got 2 then failed. Tried again right after and the same thing happened)
5 x 115

What a weak performance. My legs were fried going in. They're worse now. Something is wrong with my back now, too - some kind of pinchy pain right above my booty when I bend over. And I think I have a pulled muscle under my booty at the tipty top of my leg, too. I'm falling apart at the seams. :O

One more time - Is it a rest day yet?!

Comment #251 - Posted by: AllisonNYC in VB_24/5'2/119 at January 9, 2009 1:05 PM

"...I do my best to stretch so maybe that's part of it too, but I'm just not really sore after the WOD's. Thoughts? Does this mean I'm not pushing hard enough?"

Comment #234 - Posted by: Ryan

Hey Ryan, great question. I am confident that you are pushing as hard as you can. Soreness and recovery can be a tricky thing.

I believe that individual recovery is very individualistic. That being said, many factors are involved: gender, age, intensity, ability, strength, diet... the list goes on.

Without going into too great of detail here, the biggest factor is genetics. Some people have great recovery capabilities, while I do not. Something else to consider: it's also easier to recover from a 400# deadlift and a 7 minute mile than a 500# deadlift and a 5 minute mile (intensity). So as you become stronger and better, you are taxing your recovery more than before.

Did I make sense?

Comment #252 - Posted by: Herm @ CF Los Altos, CA at January 9, 2009 1:05 PM

M/28/5'10"/165

As rx'd (no rack, PC from the floor)

1-185#x5 (old PR)
2-190#x5 (PR)
3-195#x5 (PR)
4-200#x5 (PR)
5-200#x5

Comment #253 - Posted by: Kyle A at January 9, 2009 1:06 PM

24/m/183

185x5
205x5
215x5
225x2
220x5

Brandon H:


185x5
205x5
215x5
225x5
245x5

Comment #254 - Posted by: headonkey at January 9, 2009 1:07 PM

M 6'1/230

boy was this rough.. haven't front squated like that for quite a while..

185-205-215-225-235f

last set only finished 3.. gives me some good numbers to work with though!

Comment #255 - Posted by: Michael at January 9, 2009 1:09 PM

Last night after the pull-up storm, I had to sleep in my work-out clothes because I couldn't get them off!!! In fact, it is 4:00 p.m. the next day and I am still in my work-out clothes...

Comment #256 - Posted by: Gypsy at January 9, 2009 1:10 PM

M/29/5'10"/175

5x135
5x185
5x185
4x205
5x195

Comment #257 - Posted by: TobiasFunke at January 9, 2009 1:11 PM

F/27/5'0"/110
As Rx'd
95
100
105
110
115 PR
This felt kick ass today! Nice when you can break a PR (previous PR was 105), and form felt great. Definitely going for 125 next time around. Need to get more folks here in Nova Scotia into CF!

Comment #258 - Posted by: Kat at January 9, 2009 1:11 PM

Comment #251 - Posted by: AllisonNYC in VB_24/5'2/119

Yesterday you were energetic! What happened? Hang in there. At least your FS > BW!

Comment #259 - Posted by: Herm @ CF Los Altos, CA at January 9, 2009 1:12 PM

As rx'd

135-150-160-170-180

last couple sets finished approx. 5-15 degrees above parallel. For it being my first time front squatting I was willing to marginally compromise form to find my power weight. To Coach: good workouts but I've been wearing the same gym clothes twice now. Please make them damp!

Comment #260 - Posted by: Matt/21/M/180 at January 9, 2009 1:15 PM

145
155
175
185
205

Comment #261 - Posted by: Jonblaze at January 9, 2009 1:16 PM

25/m/206

185
225
245
255
255

Comment #262 - Posted by: Dan at January 9, 2009 1:18 PM

Suck...Suck...Suck...& more Suck....

Did yesterday's WOD. SUCK!!!

Got to go to Bellevue (NE) University & work w/Coach Mike Livergood. Awesome guy. Thanks for the help coach!

Learned that my pullups lacked, my squat lacked, and that in general I am a really sucky (is that a word?) Crossfitter.

Did 1st round fine.
Every round after that I dropped from bar between sections

Finished in 17:30

Learned from Coach L better pullup technique & better squat technique.

If anyone is in the Bellevue/Omaha/Offutt area, check him out. The facility is small, but Coach is great.

Looking forward to sucking on tomorrow's WOD.

Dave

Comment #263 - Posted by: Dave at Offutt at January 9, 2009 1:18 PM

age 19 bw 170

135/155/185/205/225

and for the record...i could probably eat a slice of bread in about 10 seconds. someone should try to eat more than 6 saltines in a minute. it feels like chewing rubber

Comment #264 - Posted by: Chris S at January 9, 2009 1:19 PM

Oh yeah.
Dropped from 45lbs, to 30, to 25

ps. that 17:30 time includes dropping off the bar.....A LOT

Comment #265 - Posted by: Dave at Offutt at January 9, 2009 1:21 PM

135-155-175-185-165 resting 3 seconds at bottom

Comment #266 - Posted by: CF n00b at January 9, 2009 1:23 PM

Greetings to all my fellow crossfitters out there. quick question.... I've been hearing alot of people talking about the vibram fivefingers. I'm thinking about picking up a pair and I was wondering how everyone like them. I've never done anything close to barefoot running so I know there will be an adjustment period. Interested in thoughts and opinions.
That being said.
23/m/165 5'11"
warmup
95x5
115x5
125x5
Work sets
135x5
155x5
175x5
185x5F(relaxed my back and lost it)
185x5
gonna be walking like an old man tomorrow. I LOVE IT
Yours in health,
Roach

Comment #267 - Posted by: Roach hates working at Globogym at January 9, 2009 1:26 PM

195-205-215-225-230(Fail on 3) X 5

Hands were glad for a strength day

Comment #268 - Posted by: Max S 20/6'0/195 Panther Crossfit at January 9, 2009 1:31 PM

That video reminds me of trying to eat 2 MRE crackers in under a minute with out drinkin water. Nobody in our unit could even come close, but it was so funny watchin them try.

#209

Someone showed me that article on caveman training and I was pissed. He obviously took everything he does from crossfit. The movements they use: thrusters, overhead squats, double unders, to name a few. Combines them and does them at high intensity. Yeah I wonder where he got that idea. And it said he has an affiliate program that costs $2700 or something. And then I can't believe he says crossfit paved the way for programs like his, and then has the balls to talk sh!t about crossfit.

I think Jason Khalipa, pat, freddy, boz or some other firebreathers down in Cali need to go down to their gym. Dress up as cavemen like the geico commercial, smoke their ass at their own workout, and video tape it. Then you could say, "caveman training: so easy a caveman good do it!" Then tell them to come to the crossfit games and see how they do. I would love to see that.

And Sherk and Lesnar, the too most roided up fighters in the UFC training there doesn't impress me either.

Comment #269 - Posted by: devildog at January 9, 2009 1:32 PM

Herm - I don't know. I'm having some major up and down swings throughout the day. I don't know if it has to do with hunger or exhaustion from tossing and turning all night.. maye getting used to training consistently and hard again.. but something is going on.

All I know is I can't think of one thing that I hope comes up tomorrow. My everything hurts. A lot. My neck is tight, my back is pinched, my booty is sore, my legs are shot, my hands are ripped and my tummy is growling.

A bread eating WOD could work but lifting my hand to my mouth kinda hurts :) Thanks for asking, man. You're really helpful around here.

Comment #270 - Posted by: AllisonNYC in VB_24/5'2/119 at January 9, 2009 1:35 PM

Ah - a WOD my shoulder is fine doing without a substitute.

Beltless below parallel front squats:

135x5
145x5
155x5
160x5
165x3 Stopped before rep 4...midsection not feeling tight enough to be safe.

Comment #271 - Posted by: Kelly Moore 45/F/5'/114# at January 9, 2009 1:38 PM

For all the questions about wrist flexibility the answer is to work them. Try working on handstands and walking on your hands. That will help to develop flexibility in your wrists.

Also, keep working on your front squats utilizing the correct hand position. The purpose of the front squat is to develop strength and depth for the clean catch. You can't catch a clean with your arms crossed. With time your wrists will develop the necessary flexibility. I had the same problems when I first started.

95x5
115x5
135x5
155x5
165x5
170x5
175x5

My knee felt good and I am pleased to see the strength coming back to my right leg. Form felt really good and tight.

Comment #272 - Posted by: Jim D. 48yom 160# 5'11" at January 9, 2009 1:39 PM

195-205-215-225-230(PR)

Felt strong today. Zone is going well.

Comment #273 - Posted by: Zach Miller_PantherCF_20/5'11''/190 at January 9, 2009 1:45 PM

Knocked this one out early this morning so I can get a good metcon in afterwork. Still desperately need a rack.

135, 155, 165, 185, 185 (couldn't clean any heavier this morning)

For this afternoon I'm thinking this WOD from CFLA the other day:

50-40-30-20-10 rep rounds for time of:
Double Unders
Burpees


Comment #274 - Posted by: Lee/m/29/5'11" at January 9, 2009 1:47 PM

185
205
205
195
195

No failures. Bar started to slip with 205. Shoulders are bruised and sucking. Waaa.

Comment #275 - Posted by: Josh Dailey at January 9, 2009 1:49 PM

Felt good, shoulders not so hot right now.

175
185
195
195
195

Comment #276 - Posted by: Kraus/m/25/6'5" 205 at January 9, 2009 1:54 PM

36/m/177/5'6"

155x5
175x5
185x5
195x5
205x5

Comment #277 - Posted by: tedthejudge at January 9, 2009 1:55 PM

M/40/6'0"/155

155,175(2+f),165,165,165

Still feeling a little sluggish so I did a minimal warm up. Hoping tomorrow will be better.

Comment #278 - Posted by: JPW at January 9, 2009 2:01 PM

Wrists are the limfac, but

135/135/145/155/165

Getting better at those...

Comment #279 - Posted by: Matteucs at January 9, 2009 2:02 PM

M/34/178/6'0"

155 X 5
185 X 5
205 X 5
200 X 5
200 X 4

Then rested for 30 seconds and got the last one.

Comment #280 - Posted by: Reno_Ty at January 9, 2009 2:02 PM

M/43/185#/5'9"
Knee surgery next week. Stayed light
5x135
5x145
5x155
5x155
5x155
5x155
5x145
5x135
5x135
5x135
5x135

Comment #281 - Posted by: Alan at January 9, 2009 2:03 PM

"Something else to consider: it's also easier to recover from a 400# deadlift and a 7 minute mile than a 500# deadlift and a 5 minute mile (intensity). So as you become stronger and better, you are taxing your recovery more than before.

Did I make sense?"

Comment #252 - Posted by: Herm @ CF Los Altos, CA

Definitely makes sense! Thanks!!!

Comment #282 - Posted by: Ryan at January 9, 2009 2:05 PM

For todays workout, is it just front squat the whole time, or are we doing other lifts as well? The WOD says Front Squat 5-5-5-5-5, I am new here and I just wanted to verify.

Thanks

Comment #283 - Posted by: Craig at January 9, 2009 2:06 PM

175
185
195
200
205

Comment #284 - Posted by: scugs at January 9, 2009 2:07 PM

5*75
5*80
5*85
5*90
5*95 kg


Comment #285 - Posted by: JP at January 9, 2009 2:11 PM

At last! Something I can actually DO. I was a miserable failure on yesterday's death-by-pu .. I resorted to a gravitron :-( and I'm still a hurting unit ..

Comment #286 - Posted by: jjb Ft.Collins CO, m/50/5'7"/195 at January 9, 2009 2:17 PM

M/49/151/1-1-06

CFSB

7RFT
3 Power Cleans 125# (working toward BW)
4 Burpees

5:44 or 4:45 (a little fuzzy!)

Handstand practice, front and back somersault practice. L-hold 1:00.

"Death by PU" +/- FS tomorrow.

Comment #287 - Posted by: bingo at January 9, 2009 2:18 PM

28/m/69"/175#

1 115
2 115
3 135
4 135
5 135
Total Weight Lifted: 3,175 pounds. Awesome!!! And it only took me about 20 minutes.

Comment #288 - Posted by: Brian D. McGlynn at January 9, 2009 2:18 PM

Hi. This was my first time doing Front Squats. Should front squats be done at about the same weight as back squats? Or is there a recommended step down? I did

125x145x145x145x165

which is a lot lighter than my BS, but was worried about the form.

Comment #289 - Posted by: pablodia at January 9, 2009 2:21 PM

37M/5'10"/166#

Warm-up: 100 SU + 50 DU; CFWU 3x12; Burgener WU; FSx1: 135-185.

As Rx: 225-225-225-225-225

Cool-down: hamstrings stretching; foam roll.

Last time, only one set was done at 225. 11-inch box squats.

Comment #290 - Posted by: rjf (Since 07-20-07. WOD no. 405) at January 9, 2009 2:22 PM

115-125-135-145-155 (last set x 4 reps)

Comment #291 - Posted by: Todd S. at January 9, 2009 2:24 PM

Warm up: single unders, KB swings one and two arm, 5-min TGU's

First time doing front squats with more than 95# on the bar. WOD: 135, 145, 155, 165, 175

Cooled down with drop sets of back squats x 5 of 175, 165, 155, 145, 135.

Comment #292 - Posted by: Mike Honcho M/30/5'10"/180 at January 9, 2009 2:26 PM

225x5
225x5
225x5
225x3
205x5

Comment #293 - Posted by: B-Mo, m,31,6',192 at January 9, 2009 2:28 PM

125, 135, 145, 155, 160
(7,5)

Comment #294 - Posted by: Hari at January 9, 2009 2:30 PM

Matt #260

Couple of thoughts:

"...I was willing to marginally compromise form..."
In Crossfit, as it should be everywhere, the order of priority is form before load before intensity. An acceptable alternative to that would be form before intensity before load. On WOD's where one is looking for a max, a rep that is not full ROM is a failed rep. Indeed, on EVERY WOD a rep that is not a full ROM is properly a failed, uncounted rep.

"Coach...I've been wearing the same gym clothes twice now. Please make them damp."
I looked for your results on the "Death by PU" WOD ystd but, alas, couldn't find them. You failed to break a sweat doing 150 pull-ups? Wow. You have rendered me speechless, Sir.

Tough to do...

Comment #295 - Posted by: bingo at January 9, 2009 2:30 PM

185
185
185
185
195

after yesterday, my hands no longer have any skin. i just doused them with hydrogen peroxide and lathered on some new skin. what do you guys do for a quick heal?

Comment #296 - Posted by: DoitUP 23/m/5'10"/170 at January 9, 2009 2:45 PM

5x245, 5x245, 5x255, 5x265, 4x275

Comment #297 - Posted by: M@ at January 9, 2009 2:48 PM

26/134/5'9"

35-40-45-50-55 kg

Comment #298 - Posted by: Mary Ann at January 9, 2009 2:50 PM

I did 3 sets of 8 FS @ 135, turned out to be a little harder than I thought, but I have to clean the weight to go into a FS, as I have no racks. I then did 10 minutes of kettlebell practice with cleans and swings. I just bought a 24kg kettlebell, and it's entirely too much fun.

Incidentally Death by Pullup has completely destroyed my lats and rear deltoids. I think I approached it the wrong way. Next time this comes up I'll see if added rest between sets to allow for more rounds without letting go of the bar will result in better time, and hopefully I can complete the entire ten rounds next time as well.

Comment #299 - Posted by: James B. at January 9, 2009 2:51 PM

65,75,85,95,105(PR) Haven't done front squats in about 8 years! This will get much easier once I actually get a rack in my basement. Have a great weekend everyone!

Comment #300 - Posted by: Brad m/27/5'8/135lb at January 9, 2009 2:53 PM

as Rxed:

135lbs
145lbs
155lbs
165lbs
165lbs

Comment #301 - Posted by: Peaches | m 21yrs 170lbs | Ontario Canada at January 9, 2009 2:55 PM

135, 145, 155, 165, 165

Comment #302 - Posted by: Jon W at January 9, 2009 2:56 PM

185
195
195x2, 190x3
190x4, failed last rep
185

Comment #303 - Posted by: Vinny 26/5'8/165 at January 9, 2009 3:00 PM

205
205
205
225
275

it was the 1st time to do a front squat but my squats were good and deep acording to the trainer who tought me also in the last rep i was going to fail but he jumped in and graped the bar a little bit so i got it again but other than that it was ok love :D

Comment #304 - Posted by: IG at January 9, 2009 3:01 PM

146x5
185x5
185x5
195x5
206x5

Comment #305 - Posted by: Josh Shep at January 9, 2009 3:03 PM

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

Front Squat
140lbs x 5
150lbs x 5
160lbs x 5
170lbs x 5
180lbs x 5
4 minutes rest per set.
Foam roll after.

Comment #306 - Posted by: Sesoku at January 9, 2009 3:08 PM

28/M/172

135,135,145,145,155

legs could have done more, however my wrists were shot. Just coming off of a 1 1/2 month break, WOW bad idea.

Comment #307 - Posted by: Jeff McNutt at January 9, 2009 3:12 PM

185 on all after good warm up.

Comment #308 - Posted by: Joel B. at January 9, 2009 3:15 PM

29/m/202

155-165-175-185-135

All sets initiated from the floor with a power clean.

Comment #309 - Posted by: Esteban - CrossFit Nasti at January 9, 2009 3:15 PM

25/m/5'11"/175
115-135-145-155-175-185-205(4)
Wasn't sure where to start and scared to break form on last rep of 205

Comment #310 - Posted by: justaman - liberty sc at January 9, 2009 3:15 PM

M/28/165

FS-185-190-195x4-185-185

Comment #311 - Posted by: MikeySFV at January 9, 2009 3:16 PM

45-65-85-95-105 (PR)

f/27/4'11"/105lbs

Comment #312 - Posted by: chrispy at January 9, 2009 3:18 PM

135 x 5
155 x 5
155 x 5
160 x 5
135 x 5

Comment #313 - Posted by: GU997 at January 9, 2009 3:20 PM

45-95-115-135-45

Comment #314 - Posted by: ccraft at January 9, 2009 3:25 PM

This is my first time to try front squats....

Regular warm-up
45
45
45
45
45

Comment #315 - Posted by: MM at January 9, 2009 3:26 PM

I just realized that it was front squat after 5x5 back squats. I'm an idiot.

Warm Up: Squat x 10, OHS with bar x 10, 135 back squat x 10

Main Set:
185 x 5
195 x 5
195 x 5
200 x 5
200 x 5

m/29/5'9"/165

Comment #316 - Posted by: Chris Richards at January 9, 2009 3:30 PM

165
185
205
215
225x3

Comment #317 - Posted by: Steven Willis (M/21/5'9"/175) at January 9, 2009 3:37 PM

1st time doing real Front Squats

95-115-135-155-175

bwt - 142

tks Bobbi (u were my instructor at my cert, in Charlotte)

Comment #318 - Posted by: Ed CF North Fulton at January 9, 2009 3:38 PM

as rx'd:

135-155-185-225-245x3

Comment #319 - Posted by: Ricky C. 27/m/5'10"/190 at January 9, 2009 3:42 PM

M/32/189/6'

As rx'd: 135,185,205,215,220(4)

Plus
185 x 5
135 x 10

Wrap up:
2 rounds of (50 GHD situp + 50 Back ext)

Good and fried.

Comment #320 - Posted by: Lee at January 9, 2009 3:42 PM

Wendi f/28/145/5'8"

5x95
5x115
5x125
5x135
5x145

Shannon f/26/138/5'6"

5x85
5x95
5x105
5x115 (f) failed on 5th one
5x115 (f) this time failed on 3rd, :(

Greenville, SC
Crossfit Alliance

Comment #321 - Posted by: wendi at January 9, 2009 3:43 PM

1 Clean + 4 Front Squats

5 sets (wt. in Kg)

90kg/1,4
95kg/1,4
100kg/1,4
105kg/1,4
110kg/failed clean
110kg/1,4 (242lbs)

Comment #322 - Posted by: Herm @ CF Los Altos, CA at January 9, 2009 3:43 PM

34/M/190/6'

205
225
245
255
255

Did pullup workout earlier today.

Comment #323 - Posted by: amped at January 9, 2009 3:48 PM

Bwt: 139

185
200
205
210
210

Been a while since I've done 5x5

Comment #324 - Posted by: Speal at January 9, 2009 3:50 PM

F/45/5'2"/126

as rx'd
55-65-75-85-90

Comment #325 - Posted by: Nicky at January 9, 2009 3:55 PM

185, 195, 205, 215, 225lbs

Comment #326 - Posted by: Rory Mac at January 9, 2009 3:58 PM

As RX'd

AllisonNYC....I feel your pain sister

Comment #327 - Posted by: rangerboy at January 9, 2009 3:58 PM

100 jump rope
frontsquats
65x10
95x8
135x5
155x5
185x5
185x5
185x5

Comment #328 - Posted by: JH FIREFIGHTER 32/5'11/255 at January 9, 2009 3:58 PM

5x @117
5x @ 117
5x @ 120
5x @127
5x @130

That's a 10 pounds PR! Afterwards I did the Xfit Endurance workout from yesterday (makeup session) 10:20 x16 10 seconds all out effort run, 20 second rest..repeat for 16 rounds. I did it on my treadmill , Lilly, set at a 5:15 per mile pace. My left hip flexor is pretty pissed. I KNOW I was in POSE, but just tired from the double days I suspect. Rolled out on my amazing Trigger Point rollers and it feels a little better.

Comment #329 - Posted by: Shari Baby/ 5'2/ 105 at January 9, 2009 3:59 PM

d - 30m/175

220
235
250
260 (pr)
250

j - 34f/125

132 x 5 x 5

Comment #330 - Posted by: dmarsh at January 9, 2009 4:01 PM

M/29/205/6'1

wu - 45-65-95-135-155

185-195-205-215-225(+1)

PR is 275

Comment #331 - Posted by: John Slaughter at January 9, 2009 4:03 PM

CFWU x 3 Std;

Not sure on capability here so started low
Reps as Rx'd

#95
#105
#115
#125
#135

Did sets of 5 "L" Pullups between squats.

Will start at #125 for Ft Sqts next time; room to spare. My forearms and wrists were so tight from yesterday had some trouble grabbing bar properly on shoulders.

Comment #332 - Posted by: F15E_WSO_M/46/6'/175 at January 9, 2009 4:04 PM

M/18/5'8"/165#

As rx'd: 155# on all sets.

Comment #333 - Posted by: Umbre at January 9, 2009 4:06 PM

m/29/5'8/155

Front Squat 5x5
135-145-155-165-175

Comment #334 - Posted by: Reagan at January 9, 2009 4:11 PM

Still working on how to hold it properly.

95
115
135
155
165

Is it just me...or does anyone else think that Ms. Fran is coming soon?

Aloha,

Jordan

Comment #335 - Posted by: 27/m/175...Jordan @ Holloman at January 9, 2009 4:11 PM

M/24/275/6'3"

245x5
255x5
265x5
275x5
295x1 Failed out, legs were shot.

Finished up with 5x5 deep squat jumps and 4x6 hamstring lowering. Legs are gone now.

Comment #336 - Posted by: Ryan at January 9, 2009 4:12 PM

M/24/205

225-225-245-275-275

Comment #337 - Posted by: Donkeykong at January 9, 2009 4:18 PM

30/f/115

135x5
140x5
145x5
150x5 (pr)
140x5

ridiculous that my 5x5 front squat is heavier then 5x5 back squat

Comment #338 - Posted by: nadia shatila at January 9, 2009 4:19 PM

95-115-135-145-155

Could have got 160.

Comment #339 - Posted by: Kevin Wood - CrossFit Moncton (27/6'3/180#) at January 9, 2009 4:19 PM

115,135,150,160,160

Wrist Flexibility:

Took Coach's advice a month or two ago, and started practicing handstands to improve wrist strength and flexibility. He recommends that we learn to walk on hands for even better results.

My wrists have improved a lot since I started working on my handstand holds (1 min holds in warm up).

Tensor Wraps: I used tensor wraps if the pain was taking over the exercise and today I only wrapped my last set, and it was only because I wanted to focus on my depth and not worry about my wrist. However, I could have got by without.

Comment #340 - Posted by: Ronnieboy at January 9, 2009 4:26 PM

M/34/5'10"/200lbs

Day #2 of my 50% week. Actually did this one at about 75% load capacity.

135x5
155x5
175x5
185x5
195x5
Felt good.

Comment #341 - Posted by: bs2103 at January 9, 2009 4:28 PM

85-95-105-115-125

Comment #342 - Posted by: Headhunter at January 9, 2009 4:29 PM

115# on all
no squat racks, 115 is as much as I can clean

Comment #343 - Posted by: Nathan G at January 9, 2009 4:29 PM

cheeks to the floor baby!

135
165
175
185
195x4

Comment #344 - Posted by: DNICE 33/M/175 at January 9, 2009 4:30 PM

M/17/240/6'3"

not planning on doing it right now, but I've heard that front squats work the quads more (my form has never been good enough to go heavy like I can with back squats). Can someone outline the basic differences for me?

Comment #345 - Posted by: Nate at January 9, 2009 4:30 PM

M/43/6'0"/175
Front Squat
5x5
65
85
105
135
155 failed after 1
145

Comment #346 - Posted by: Allan at January 9, 2009 4:30 PM

135
185
205
155
185

Comment #347 - Posted by: Alpha Jiggle at January 9, 2009 4:31 PM

M/30/5'11"/185

185x5,225x5,205x5,205x5,225x4 rough!

then 100 burpees in 8:00

Comment #348 - Posted by: jason_mackensie at January 9, 2009 4:31 PM

I got to work with Bryant from Crossfit Oahu today. I'm glad I did. He really helped with technique and form. That was my only focus and should be since I'm recovering from surgery.

Warm-up
95
95
95
45
45

Comment #349 - Posted by: MJR at January 9, 2009 4:34 PM

BW 174

185/205/215x3/215x2/185x5

Couldn't keep my form solid on these today

Comment #350 - Posted by: Eric O at January 9, 2009 4:35 PM

cfwux3

5 x 135lbs
5 x 165lbs
5 x 175lbs
5 x 185lbs
5 x 195lbs
I had great form today and felt really good going deep. I haven't looked yet, but I know this is much heavier than my PR. And it was definately done with proper form. Maybe that's why it felt so "right"!!!!! Can't wait til next time!! This used to be an exercise I dreaded. Thanks Crossfit!! I'm gonna keep on keepin' on!!

Comment #351 - Posted by: brad/m/36/5'09"/175lbs at January 9, 2009 4:39 PM

275 x 5. PR

Comment #352 - Posted by: Pat Sherwood at January 9, 2009 4:41 PM

45
50
55
60
65

My dad smoked me at

100
105
115
120
120

120lbs is all the weight we have right now tho hopefully getting more by the end of month

Comment #353 - Posted by: Dakota 13 m/4'10"/75 at January 9, 2009 4:46 PM

#345
<
< FAQ
<

Comment #354 - Posted by: daryl at January 9, 2009 4:51 PM

167
185
195
200
205

Comment #355 - Posted by: patrick 26/m/6'1'/191 at January 9, 2009 4:53 PM

M/27/195

135
155
165
175
185

CFWU x 3

Comment #356 - Posted by: Woo at January 9, 2009 4:59 PM

front squat, cleaned off floor
133lbx5
133x5
155x5
155x5
145x5

Comment #357 - Posted by: PaulyG 38M/165#/6' at January 9, 2009 5:00 PM

front squat
wu with 135,145
155
165
175
185
205

Comment #358 - Posted by: Reid Weber at January 9, 2009 5:03 PM

ooops/ read that wrong last night did a heavy load at 1-1-1-1-1-1-1 (had that Hang Power Clean WOD in my head still)

Warm Ups
95x3 95x3 95x3 135x1 160x1 185x1

WOD (Kind of did 1-1-1-1-1-1-1)
205
225
250
275
245
245
255

(Did 21 reps in all the 5x5 woulda been 25 not to much of a loss cause i pushed it heavy)

M/23/185lb 5'10"

Comment #359 - Posted by: YEAGER at January 9, 2009 5:08 PM

25/m/200

145/175/185/195/205

form was a little sloppy on the last one

Comment #360 - Posted by: Dave at January 9, 2009 5:08 PM

M/24/210lbs/6'1"
As Rx'd
185
195
225 (Failed on 3rd rep)
195
205

Comment #361 - Posted by: Ben at January 9, 2009 5:12 PM

M/162/25

I really struggle with front squats......really squats of any kind.

155
185
205
225
230

Comment #362 - Posted by: CalebG at January 9, 2009 5:23 PM

M/25/193/6'1"

185-195-205-215-225
prob could have done a little more but was doing with other people

Comment #363 - Posted by: Adam at January 9, 2009 5:24 PM

Crossfit and Fearless WOD Group:

Laura: 95-105-115-115-120

Eric: 95-105-115-135-135

Jason: 135-205-225-225-235x3-235x2

Comment #364 - Posted by: Jason at January 9, 2009 5:26 PM

165-5
180-5
190-5
205-5
215-5

235- for the hell of it x2

Comment #365 - Posted by: whynotjustjosh - m/24/190/nj at January 9, 2009 5:27 PM

As Rx'd
185-205-225-230-235(failed on last rep)

Did better than i thought actually, should have gotten that last rep though.

Practiced Double Unders, Handstands, and a few Skin the Cats afterward.

Can't wait for tomorrow :)

Comment #366 - Posted by: Eric Gohl 22/5'10/164 at January 9, 2009 5:27 PM

Well i change a little bit the WOD, I did Back Squat instead of Front Squat, and I did really great cus i wanted to get a PR:

Last time I did back squats was on december 24:

115 lbs-5 reps
135 lbs-5 reps
145 lbs-5 reps
155 lbs-5 reps
165 lbs-5 reps

Today:
115 lbs-5 reps
135 lbs-5 reps
155 lbs-5 reps
175 lbs-5 reps PR
205 lbs-5 reps PR

I could't believe it...this is the second time i do squats in less than 1 month, and i havent do squats in more than 2 years...CrossFit its just great...

Comment #367 - Posted by: Justo at January 9, 2009 5:40 PM

WOD Front squats 5-5-5-5-5.
w/up,squat therapy,
f/s 20k x 10,30k x 10,40k x 10, 50k x 5,60k x 5,
wod, 70k x 5, 75k x5, 77.5k x 5,80k x 5, 82.5k x 4
+ 1,elbows dropping lost it !

Comment #368 - Posted by: Pedro Barrera,Scotland at January 9, 2009 5:46 PM

F/38/145ish/5'4"

Front squat 5-5-5-5-5
55-60-60-65 (failed on 4)-55

Comment #369 - Posted by: Camille at January 9, 2009 5:54 PM

m/20/164/5'9"

185-195-195-195-195(x4)

Comment #370 - Posted by: JohnFahn at January 9, 2009 5:57 PM

5 X 95
5 x 95
5 x 105
5 x 105
5 x 115

really wimpy, doesn't get my legs at all due to light weight, but my wrists can't take it. Going light until I can manage wrists better.

Comment #371 - Posted by: chris at January 9, 2009 6:00 PM

Bwt 192

80kg
90
100
105 (f)x4
105 (f)x4

Comment #372 - Posted by: Samuel M/27/6'3" at January 9, 2009 6:00 PM

btw: 152

135, 155, 160, 165, 170

Comment #373 - Posted by: seth c at January 9, 2009 6:00 PM

WU 45, 95
115 - intense wrist pain - moved to back squat
135
155
165
175
Try crossed hands next time. Thighs not quite parallel - right knee.

Comment #374 - Posted by: Lonnie at January 9, 2009 6:03 PM

32/179/m

Front Squats: 5/5/5/5/5

135/145/155/160/165

Comment #375 - Posted by: marc_m at January 9, 2009 6:06 PM

45#-65#-55#-65#-65#

So, so disappointing! The weight was no problem and I know I could have gotten up to at least 85#, but I just could not get the form. I kept crushing my neck and I couldn't get my elbows up.

Comment #376 - Posted by: Angie F/28/5'4"/124 at January 9, 2009 6:06 PM

185
205
225(4)
225(2)
215
As Rx

Comment #377 - Posted by: Milk at January 9, 2009 6:08 PM

28/m/192

130
150
160
180
190

Comment #378 - Posted by: r_spad at January 9, 2009 6:08 PM

M/30/6'5"/205

135
155
185
205
215

All set x5 reps as prescribed.

Comment #379 - Posted by: Guernsey at January 9, 2009 6:09 PM

"Herm - I don't know....I can't think of one thing that I hope comes up tomorrow. My everything hurts. A lot..."

"...A bread eating WOD could work..."

Comment #270 - Posted by: AllisonNYC in VB_24/5'2/119

LOL on the bread eating challenge. I would scale it up to Saltine crackers!!! :)

I think you may benefit from resting more. It seems like you just can't say no to working out or a challenge. I would say to really analyze how much volume you're getting! I think I speak for the majority here, we like to see you kick ass, so please figure this one out pronto, okay?

Thanks for the props, Allison :)

Comment #380 - Posted by: Herm @ CF Los Altos, CA at January 9, 2009 6:09 PM

25/m/172

90
110
130
150
160

Comment #381 - Posted by: travis z at January 9, 2009 6:09 PM

f/24/5'0/127
As rx'd
45
95
95
90
85
I was not really sure where to start with wt, but where I picked was way to easy. I am still working on technique so I didn't want to push it to much on my first day back.

Comment #382 - Posted by: kitfox at January 9, 2009 6:10 PM

95, 105, 115, 135, 145

Comment #383 - Posted by: mas 52/M/150 at January 9, 2009 6:11 PM

Did back squats two days ago instead of resting... That's what I get for not following Dr.'s Rx I guess!

Front squat
115
135 (2 then grip failed)
135
145
155 (2, Fail)
135

Comment #384 - Posted by: Gene at January 9, 2009 6:11 PM

M/27/218.5

135
155
175
175
175

Good form, go heavier next time.

Comment #385 - Posted by: CT at January 9, 2009 6:19 PM

135 for all sets. Then threw in back squats 225x5-225x5-255x5

Legs could have handled more on front squats but this is a weird motion for me and it hurts my wrists, especially at higher weights.

Anyone have any tips for proper hand/ arm placement? I tried to mimic what I saw in demos but for some reason my wrists seem to be bent more and it is very uncomfortable.

Comment #386 - Posted by: Chris O m/27/177 at January 9, 2009 6:19 PM

45, 95, 145, 195, 215(pr)

Comment #387 - Posted by: Indiana boy at January 9, 2009 6:20 PM

THIS GUY'S 6'2"/170/ALPHA MALE

5 X 115
5 X 135
5 X 155
5 X 185
5 X 205

I woulda gone higher faster, but I was looking for a max-out weight. I never found it.

PEACE, BTOWN OUT

Comment #388 - Posted by: BROWNTOWN at January 9, 2009 6:23 PM

Man I suck at these!! First time ever doing front squats:

135 - 155F - 115 - 115 - 115

couldn't ever get the grip right, need to work on the rack position

Comment #389 - Posted by: controlfreak at January 9, 2009 6:26 PM

I suck. first time ever doing these.

135 - 155f - 115 - 115 - 115

need to work on rack positioning...

Comment #390 - Posted by: controlfreak at January 9, 2009 6:28 PM

38/m/5'11/165

held a 45# plate for warmup
103#-113-123-133-138f2
103

Comment #391 - Posted by: epicurious at January 9, 2009 6:28 PM

Great day at SRFD St. 5,

I did the DCF WOD, but had to up the ante courtesy of Big Dave;

Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups
With 20# vest, unweighted sit ups

18:11 as RX'd


Then did the CF .com WOD;

Front Squat 5-5-5-5-5 reps
135 x5
185 x5
205 x5
225 x5
245 x5

FS felt great, until last 2 reps of 245#, the bar slipped a bit, but I stuck with it and finished the set...also led my co-worker through his 2nd WOD..he did great.

3 RD's,
1 min row
10 Squats
5 Med Ball Cleans
5 Box step ups 20#
1 Min Rest

SW- 9:27, strong work.

Comment #392 - Posted by: Stavros @ Diablo CrossFit at January 9, 2009 6:29 PM

f/26/106

95-100-105-110-115 (2... then 3)

not sure of PR but probably not.

Felt ok though.

Comment #393 - Posted by: Laura Kurth at January 9, 2009 6:30 PM

Front Squat
5-5-5-5-5

Modified WOD:
O/H Squat
5@40kg
5@50kg
3@60kg
3@70kg
3@80kg - BW (PB for triple)

Then:
Front Squat:
5@90kg
5@100kg
5@105kg (PB for 5)

Comment #394 - Posted by: ZMH - CF:VIC -31, 5'11, 80kg at January 9, 2009 6:30 PM

185
205
215
205
205

Comment #395 - Posted by: jef at January 9, 2009 6:31 PM

m/26/190
1-185
2-205
3-225
4-235(f) on rep 4
5-225

Comment #396 - Posted by: Auty at January 9, 2009 6:31 PM

M/40/5'10"/171

Finally (finally) tackled "Eva" tonight. Scaled to 20 60-pound dumbbell swings and 20 pullups. Took me 29 minutes for three rounds, and I thought my BRAIN was going to puke. After a 3-minute (or so) break, I scaled the runs to a quarter-mile and finished.

Total time, about 50 minutes. I still hurt.

Comment #397 - Posted by: Joe McCune at January 9, 2009 6:32 PM

m/23/203

135/185/225/255/295(got 3)


Comment #398 - Posted by: Jason khalipa at January 9, 2009 6:32 PM

FS 5-5-5-5-5

205-205-215-225-225

Comment #399 - Posted by: Paul S_30/185/6'0 at January 9, 2009 6:33 PM

As Rx'd

95-115-135-145-155(PR)

Feels much more awkward than back squat and wrists hurt.

Comment #400 - Posted by: pucla dad at January 9, 2009 6:34 PM

Well, after a looooong time off due to general chaos and such, I am going to try and get back on track (lucky I didn't start yesterday -- I'm still trying to figure out how that PU WOD works). I'm disgusted by how much I've fallen behind, but excited to see how quickly Crossfit whips my arse again.

95
115
135
135
135

Comment #401 - Posted by: joebot at January 9, 2009 6:36 PM

As Rx: Front Squat 5-5-5-5-5 reps

George M/40/5'8"/160
65, 95, 115, 135, (155f), 145

Julia F/44/5'2"/155
45, 50, 60, 65, (70f), 65

Connie F/10/4'10"/90
45, 50, 50, 50, 50

Connie thought this was a hard one, but she was proud of it.

Comment #402 - Posted by: George Hernandez at January 9, 2009 6:37 PM

Formerly known as INFIDEL

185
205
205
215(3 then fail)
185

Comment #403 - Posted by: SPARTAN6 at January 9, 2009 6:41 PM

1/9

cfwu x 3[1 set pu / dips]

FS: 5x5
85/95/105/115/125

Comment #404 - Posted by: hiflyer51 at January 9, 2009 6:42 PM

yea i've been workin the goods on these sets for the past few weeks. finally got it repped up to 10 x 425 - ran out of weights though so i started lifting the machines. gotta better gym, am i right?

Comment #405 - Posted by: SmokeScreen at January 9, 2009 6:43 PM

205/205/205/205/205

Love doing the strength WODs.

Comment #406 - Posted by: justinrocks M/35/172/6'1" at January 9, 2009 6:45 PM

CFWU x2 (10 reps, subbing empty bar front squats for OHS)

As Rx'd:
35 x 5
40 x 5
45 x 5
50 x 5
55 x 5

This taxed me after the pull-up marathon yesterday.

F/59/5'6"/133

Comment #407 - Posted by: BarbJ at January 9, 2009 6:46 PM

20/m/6'2"/195 lbs

135-185-195-205-210

Comment #408 - Posted by: J.Hard at January 9, 2009 6:46 PM

F/24
95,105,115,125,135x2

Congrats to all the ladies, big numbers!!

If anyone hasn't been to One World to check out the group there you should! Excellent people, had a blast with them at Level One Cert!

Allison, your poor body needs a rest! Pull-ups, then running and squats! You are crazy! =) Maybe stick to one WOD a day =)

Comment #409 - Posted by: Lo CFSolano at January 9, 2009 6:47 PM

105/125/145/175fx1/170

Comment #410 - Posted by: Brad at January 9, 2009 6:49 PM

Today's entertainment-Navy SEAL.com WOD from two days ago:
With a running clock, back squat(bodyweight). At the minute mark stop do 5 pullups, 10 pushups. Shoot for 100 reps of squat. For today 135lbs, 6 rounds of pulls/pushes then the site WOD front squat 45,65,70,75,80 then "run" 1.5 miles with a sundial timer. Hooyah and yeehaa

Comment #411 - Posted by: jeff lebowski 40/71"/217 at January 9, 2009 6:51 PM

M/26/180/5'11"

205, 225x4, 205, 215x3, 205

Comment #412 - Posted by: quallnow at January 9, 2009 6:52 PM

m/33/230/6"0

As Rx'ed:

95/135/155/165/155

Comment #413 - Posted by: j-seal at January 9, 2009 6:53 PM

F/23/150

as rx'd: 45-65-85-95-100f (did 2)

First time doing these.. wrists don't hurt as bad as I might have predicted!

Comment #414 - Posted by: jess at January 9, 2009 6:57 PM

Front Squat 5x5

58/M/195
115, 125, 130, 130, 135 maintaining good form throughout.

48/F/125
32, 42, 52, 57, 62

Comment #415 - Posted by: Dave and Belinda at January 9, 2009 6:59 PM

24/m/192
185,225,225,225,225

Comment #416 - Posted by: Jesse Emers at January 9, 2009 6:59 PM

as rx'd

135/185/195/205/215

Comment #417 - Posted by: steve 24/67"/194 at January 9, 2009 7:00 PM

135, 165, 175, 185, 200(x2 only)

Comment #418 - Posted by: Caleb Martin at January 9, 2009 7:09 PM

95*5,135*5,155*failed on 3, 135*5,135*5

Comment #419 - Posted by: FChaves at January 9, 2009 7:10 PM

29/F/5'10"/140

Front Squat
95, 105, 115, 125, 135(PR)

Comment #420 - Posted by: Jamie in Indy at January 9, 2009 7:12 PM

f/33/4'11/130

103x5
123x5
133x5
138x5
143x5

i really think i had more, guess we will see next time.

Comment #421 - Posted by: pnut (cfhardcore) at January 9, 2009 7:16 PM

190#

205,225,245,255,260

Comment #422 - Posted by: jdisch at January 9, 2009 7:19 PM

M/6'2"/23/195

135/5
155/5
175/5
195/5
225/3

Comment #423 - Posted by: The4thIceman at January 9, 2009 7:20 PM

As rx'd

205
225
245
265 PR
225

Comment #424 - Posted by: Nate/20/m/200/6'2 at January 9, 2009 7:21 PM

135
185
225
225
225

Comment #425 - Posted by: Matt 35/m/5'10"/180 elevation 8750 at January 9, 2009 7:21 PM

Front Squat
all reps

115
115
135
135
115

rest 5 minutes

100 Double Unders in 3:35

Comment #426 - Posted by: Mike Romo at January 9, 2009 7:23 PM

185, 205, 225, , ,

Comment #427 - Posted by: Tim T at January 9, 2009 7:24 PM

M/36/170/5'8"

135 x5
155 x5
165 x5
175 x5
185 x5
No rack had to power clean it each time.

Comment #428 - Posted by: Keith at January 9, 2009 7:25 PM

M/24/168lbs

Front Squat 5-5-5-5-5 reps

Warmed up with (149.5 x 5, 171.5 x 5)
For the workout:
188 x 5
204.5 x 5
232 x 5
243 x 5
254 x 5
All weight were in Kg's, and the weights were converted into pounds, I felt i could of gone heavier but after 7 rounds I was getting fatigued! There is always next time

Comment #429 - Posted by: Larry-CrossfitSuffolk at January 9, 2009 7:25 PM

CFWU x 3
FS: 95x5,105x5,115x5,125x5,135x5
2 more reps at 135 than last time.

Comment #430 - Posted by: Harpo m/41/5'7"/145 at January 9, 2009 7:28 PM

190-210-230-240-250

Each set felt strong until rep 4... low back will feel it tomorrow

Comment #431 - Posted by: Arthur at January 9, 2009 7:30 PM

30/m/198

165
165
185
185
195

Comment #432 - Posted by: SAT at January 9, 2009 7:32 PM

24/m/180
185
195
205
215
225
235(x4)

Comment #433 - Posted by: Filly at January 9, 2009 7:39 PM

M/31/165/5-10

I've never done these before. I really needed to practice form. The elbows is what I was having a hard time with, but I think I got it.

CFWU times Two (w/o squats)

45#, 65#, 85#, 95#, 115#.

run one mile in 6:33 (on the treadmill)...foreshadowing for tomorrow's WOD!!!

Comment #434 - Posted by: JesseRossFit at January 9, 2009 7:55 PM

5x135
5x135
5x155
5x165

First time ever doing front squats. Really enjoyed it....

Comment #435 - Posted by: Sihing M/24/140/5'5 at January 9, 2009 7:56 PM

Scott m/48
Boys Basketball team keeps winning but throwing me behind on CrossFit.
Yesterday's pull-ups 20# weighted, dead hangs and did jumping instead of kipping, pull-up bar to low to be able to kip. After round 4 weighted and dead hang with green band.
26:10 61 rounds

Front Squat 90-100-120-130-140
Form felt really good today, some deep squats.

Bad news however, my partner, Janet may be out for a while.
I'll have to drink the Kool-Aid alone .

Comment #436 - Posted by: Scooter2 at January 9, 2009 7:59 PM

M/39/6'3"/257
Down 3lbs in 2wks

Warm Up:
2.0 miles in 17:45, then 20:10x8 tabata @ 7.0 mph @ 7% incline
That sucked!
2.53 mi total

WOD
135x5 w/1 min rest between sets

6 knee operations cause me to take legs light, far cry from the 315# I used to be able to do.

Cool down: 10 min stretch

Comment #437 - Posted by: Halvy51 at January 9, 2009 8:03 PM

kgs

50-60-65-70-75

Comment #438 - Posted by: Rookie - Crossfit Gold Coast at January 9, 2009 8:04 PM

As rxd
185
185
185
185
205

Comment #439 - Posted by: Jonathan at January 9, 2009 8:04 PM

M/22/6'2.5"/213

95x5
125x5
155(fail)
145x1
145x2
145x2
135x5
145x5
155x5

Comment #440 - Posted by: Matthew at January 9, 2009 8:12 PM

I would have done a lot more weight but my wrists were killing me. Any advice for this?

Comment #441 - Posted by: Matthew at January 9, 2009 8:13 PM

22 / M / 5'9" / 127lb

135lbs straight through

I got a pretty good feel for the form today and figured out I'm using too much quad and not using my hips as the prime mover. I switched in the middle of a few reps and the difference was powerful. I need to work on form with less weight.

Comment #442 - Posted by: BC at January 9, 2009 8:19 PM

FS for WU at 65x10,95x5,135x5

145-155-165-175(4)-165

Comment #443 - Posted by: jon h - M/47/145 at January 9, 2009 8:39 PM

135*5
185*5
185*5
185*5
185*5

Comment #444 - Posted by: Hartman at January 9, 2009 8:39 PM

25/M/6'3"/195

CFWUx3

105-135-135-105-105
Focus on form.

Comment #445 - Posted by: Beckjhong at January 9, 2009 8:45 PM

205
205
215
215
225

started with a clean into a squat for my first rep on all the sets..... then worked on my running box jump. managed to get 56", my goal is 60" in 2 weeks.

Comment #446 - Posted by: kris kepler at January 9, 2009 8:46 PM

165-185-195-195-200

Comment #447 - Posted by: Travis W at January 9, 2009 8:49 PM

m35/168/5'8"

95x5
115x5
135x5
155x5
175x5

Comment #448 - Posted by: C-Loc at January 9, 2009 8:56 PM

first of all...
I HATE PEOPLE WHO DO 1/4 SQUATS AT GLOBO GYMS!
..looking at me like i am a weakling...i would like to see them squat...complete squat...with the amount of weight they throw on there...definitely would see some collapses
anyways..
95
105
105
105
110

Comment #449 - Posted by: Kendra F/19/5'10"/150 at January 9, 2009 9:03 PM

well it wasn't the prettiest thing...

5 x 125 lbs
5 x 135 lbs
5 x 145 lbs
5 x 145 lbs
5 x 145 lbs

My form was the best for the 125ers.

And a 5k run tomorrow... I'm not sure how to feel about that...

Comment #450 - Posted by: sara- edmonton 25/ f /140 at January 9, 2009 9:03 PM

135
155
185
205 - couldn't get it set on my shoulders so Fail
185
185

Comment #451 - Posted by: ELo at January 9, 2009 9:10 PM

been doing crossfit for over a year and for some reason this was my first time doing front squats!

145, 155, 165, 175, 185

definitely will be heavier next time now that i know what i can do

Comment #452 - Posted by: debell 21/m/6'1/190 at January 9, 2009 9:12 PM

185
185
185
185
195

Comment #453 - Posted by: MarcusG at January 9, 2009 9:19 PM

did seven sets of five at 135lbs

Comment #454 - Posted by: nathan at January 9, 2009 9:23 PM

Front Squat 5-5-5-5-5 reps

135-157-162-179-179 NEW PR by 44 lbs!

Comment #455 - Posted by: peejay2 at January 9, 2009 9:31 PM

M/18/133

rolled around a bit, did some bjj and wrestling.

front squat 5-5-5-5-5
135, 155, 165, 185x3(f), 185

then did half of yesterday's workout. 5rds of 3 #45lb PU's, 5 deadhang pullups, and 7 kipping PUs. untimed

Comment #456 - Posted by: vtam at January 9, 2009 9:45 PM

55.5kg – 60.5kg – 63kg – 65.5kg – 68kg

Comment #457 - Posted by: TonyTheChiro (40yo, 5'10", was 147lb, now 153lb!) at January 9, 2009 10:13 PM

21m170

Had CF Combat Fitness class today in PT. Practiced Snatch for around an hour, then did:

3 Rounds for Time
Run 400m
35 Pushups
8 Box Jumps 36"
35 Situps

10:10

Can't always get what you want. But if you try sometimes, you just might find, you get what you need (love the Stones).

Comment #458 - Posted by: Alex at RMC at January 9, 2009 10:15 PM

Spanky m/48/175

135x5/155x5/185x5/205x5/215x3/210x5/185x5/135x5

Form was good for all sets. Lost grip at 215 lbs. Feel good about my progress on this lift - got 3 reps with 185 lbs on 080826.

Also did some interval work on the C2 rower:

Row, 250m, 0:50.4, 33 s/m
Rest, 1:00
Row, 500m, 1:47.2, 27 s/m
Rest, 2:00
Row, 1000m, 3:55.7, 24 s/m

The kids also did a 10-repetition version of the wod before school today:

White Fang f/10/65

15x10/25X10/25x10/25x10/25x10/25x10

Atropos m/12/115

35x10/55x10/65x10/65x10/75x5/65x10

The kids both used good form, keeping the bar in the rack position with their elbows high and squatting all the way down to a D-ball. They both did great!

Comment #459 - Posted by: Spanky at January 9, 2009 10:18 PM

M 37 5'10" 151.5#

Warmup: 3 RFT (15 pushups, 15 situps, 15 SDHP 35# KB, 15 KB swings 35#) => 12:00.

then,

5 RFT: 10 DB Squats (2x25#) => 05:24.57

Comment #460 - Posted by: Apollo Lee at January 9, 2009 10:19 PM

M/25/165/5'10"
First time doing front squats.
Focused on form above all else.
1)95
2)115
3)135
4)155
5)155 5th rep was near failure. Luckily I had a spotter.

Comment #461 - Posted by: Benny Bad Peny at January 9, 2009 10:19 PM

M32/6'2"/185

First experience with front squats

115
135
155
175
185

Need to stick in the 135 to 155 range to work on form.

Comment #462 - Posted by: doubleTLE at January 9, 2009 10:22 PM

Wow... I had to do the pullup workout and the front squats yesterday to keep up with the exercises. When I finished I thought... I could really go for a 5K tomrorow. My body is operating at level Crossfit! 3, 2, 1, GO!

Comment #463 - Posted by: Benny Bad Penny at January 9, 2009 10:25 PM

lacking a squat rack - full squat cleaned first rep of each set.

125(5),125(5),135(4),125(5),125(5)

#441 i've got the same issue. is there something i'm obviously doing wrong if my wrists feel wrecked after front squats?

Comment #464 - Posted by: indo chris m/32/6'1/165 at January 9, 2009 10:30 PM

No racks, Clean before each set.

77.5kg x 5 sets

Comment #465 - Posted by: Richard 31yom/6'4/94kg at January 9, 2009 10:31 PM

M/29/160

135
185
205
225
235(f)
135

Comment #466 - Posted by: Pimp at January 9, 2009 10:39 PM

m/31/230/69"

135,155,165,175,185

My wrist are the weak link. I do not have the flexibility!

Comment #467 - Posted by: Hughes at January 9, 2009 10:39 PM

cfwu x2
wu 5x75
95
110
115
120
125

Comment #468 - Posted by: Ingrid K. f/22/5'8/134 at January 9, 2009 10:40 PM

1)95#
2)115#
3)135#
4)185#
5)200#

Comment #469 - Posted by: FrankB7 at January 9, 2009 10:46 PM

M/39/5'6"/19?

OK - I'm with others on this site... my wrists and forearms just don't bend that well. I find no matter what I do, I'm more holding the bar than resting it across my clavicles. And when I do manage to get it there, but wrists SCREAM.

That said - I understand the reason for working the flexibility, so I will have to work on this.

135
155
175
195
205 (3 reps only - wrists gave up)

Comment #470 - Posted by: Mike C. at January 9, 2009 11:06 PM

45/50/55/60/65/70/75/80/85/90
Form was harder to keep on last of 90

Comment #471 - Posted by: crystal hammer F/25/125 at January 9, 2009 11:06 PM

M/24/158/5'7"

I must say I'm pretty pleased with myself. I've never done front squat before so I didn't try and push it too hard. Even so, I'm pleased with my numbers and it wasn't easy.

CFWU
Warm-up 45#
135#
155#
175#
195#
205# (F*)

*Fail on Set - I got the weight up each time but I think my form was bad. I may have to scale it back next time to make sure my form keeps)

---------------------------------------------

"OK - I'm with others on this site... my wrists and forearms just don't bend that well. I find no matter what I do, I'm more holding the bar than resting it across my clavicles. And when I do manage to get it there, but wrists SCREAM."

Comment #470 - Posted by: Mike C.

I have the same issue - I just can't hold the weight that way. However, I remember in some distant past seeing the bar held differently. For lack of a better way to describe it, I call it the genie hold. Basically, you put the bar across your shoulders but instead of taking your forearms back to your shoulders you take them across to the opposite shoulder (forming an 'X' parallel to the floor). Imagine crossing your arms over your chest and then raising your elbows to just beyond 90 degrees and placing the bar on your shoulders. Can you picture that? Either way, it worked for me and took out the pain. Something to try next time.

Comment #472 - Posted by: Ryan at January 9, 2009 11:19 PM

M/31/170 5'7"

Back squats:

135
185
225
275
285

Comment #473 - Posted by: DajM at January 9, 2009 11:30 PM

95-95-105-110-115
tried to work on keeping my knee from tracking inward.

Comment #474 - Posted by: mckleroy at January 9, 2009 11:40 PM

First time ever on front squats. Like the balance aspect. Good for the feel of running down hill.

120x5
125x5
130x5
135x5
140x5

135 was hard, 140 was easier. Getting to know myself through this stuff.

Comment #475 - Posted by: Benny1 at January 9, 2009 11:50 PM

Slightly new to crossfit but...
I did this WOD today and got these numbers

185,205,225,245,and last 275 (at 5 reps to all the way down this was my PR)

Comment #476 - Posted by: lonelyKScrossfitter at January 9, 2009 11:51 PM

m/23/5'6/220

as rx'd
185
185
185
185
185

this is my first WOD.

Comment #477 - Posted by: nelson at January 10, 2009 12:09 AM

All weights kg, PC from the ground/no rack:

bar x 10
31 x 5
51 x 5
71 x 5 (1st work set)
81 x 5
83.5 x 5
86 x 5
88.5 x 5

91 x 1 (PC just to give it a shot, felt really strong can't wait to try a 1RM PC!)

Comment #478 - Posted by: Nolan at January 10, 2009 12:47 AM

45/m/71 kg
1xCFWU
As rx'd
65 kg
67½
67½
67½
67½
Also found a new crossfitter at the gym!

Comment #479 - Posted by: AndersI at January 10, 2009 1:08 AM

M/26/6'3"/205lbs, xFitting for about 3 months.

Need to do more of these.... I also read it wrong as I was leaving work, and did 7 sets....

135x5
135x5
155x5
165x5
165x5
165x5
165x5

Had a fella there to help coach me on form, got some killer pointers today. These are real man makers, thats for sure. Think these will be in the repretoire more often in the coming weeks...

-Curtis

Comment #480 - Posted by: DirtyCurty at January 10, 2009 1:47 AM

125 (pr for 5 reps)
135
145
145
145

followed with day 40 of burpee challenge and matching 4 count leg raises.

done at 2am, post boozing, post binging, post dancing ;)

i heart crossfit!

Comment #481 - Posted by: doron at January 10, 2009 2:04 AM

125 (pr for 5 reps)
135
145
145
145

followed with day 40 of burpee challenge and matching 4 count leg raises.

done at 2am, post boozing, post binging, post dancing ;)

i heart crossfit!

Comment #482 - Posted by: doron at January 10, 2009 2:05 AM

At Cobra. Mixed metric and standard weights...

133
199
219
229 (little weak on the form)
199

Felt good.

Comment #483 - Posted by: jongb at January 10, 2009 2:46 AM

m/27/174/5'9"

the lone squat rack was taken, so I had to improvise:

Clean and Jerk

2x135
4x155
3x175
1x185 (f)
1x185 (f)
10x175

Comment #484 - Posted by: vikingblood at January 10, 2009 3:33 AM

95-115-135-185-205

Comment #485 - Posted by: TomO/42/M/200 at January 10, 2009 3:38 AM

As rx'd:
135
155
165
175
175

Comment #486 - Posted by: pb 37/m/71"/182 at January 10, 2009 3:51 AM

Matt:
95, 115, 135, 145, 135

Karen:
45, 45, 55, 55, 55

Comment #487 - Posted by: MattP (m/47/5'11/170) at January 10, 2009 4:27 AM


185
195
200
205 F (x4)
205

Comment #488 - Posted by: NicholasReim at January 10, 2009 4:52 AM

WU- Jumped rope for 3 min
CFWU x2

1. 95#
2. 115#
3. 135#
4. 155#
5. 155#

Comment #489 - Posted by: Collin at January 10, 2009 5:02 AM

135-155-185-195(2)-185(4)

Comment #490 - Posted by: slap at January 10, 2009 5:19 AM

48/m/190

5x5 front squat
185/195/205/215/220. Shoulders/elbow were horrible finishing last.

Comment #491 - Posted by: denob at January 10, 2009 5:28 AM

1xCFWU

70-80-90-85-70

Comment #492 - Posted by: ccfeldt at January 10, 2009 6:42 AM

Sandy
95-115-125-135-145 (PR)

Darlene
85-90-95-100-110 (PR)

Comment #493 - Posted by: Sandy at January 10, 2009 6:42 AM

Only weight available at home was 105 lbs.

5 sets, reps as follows:
10, 10, 15, 15, 15

completed 1/10/09

Comment #494 - Posted by: schlegs m/38/6'/200 at January 10, 2009 6:43 AM

w/u: 3x 10 pushups/situps/glute bridges/squats

Shoulder Press:
10x45
5 x 75
5 x 95
1 x 115
1 x 125
F @ 135
1 x 130 new pr (prev 115)

Hard to resist going to a push press as the weight got heavier...in afterthought, I should have kept going with a push press to establish a pr there...doh.

Front Squats: the actual wod was 5 x 5, but I wanted to max first.
5 x 75
5 x 95
5 x 125
1 X 155
1 X 175
1 X 185
F @ 200
1 X 195
5 x 155
5 x 155
5 x 155
5 x 155
5 x 155

Overly long workout today, but it was a frustrating day, so it felt good to hit it heavy (heavy for me anyway).

Comment #495 - Posted by: Chet at January 10, 2009 7:06 AM

m/44/6'0/188

Comment #496 - Posted by: Chet at January 10, 2009 7:08 AM

95x5
115x5
115x5
115x5
125x5

Comment #497 - Posted by: Jross at January 10, 2009 7:21 AM

185 195 200 205 210

Comment #498 - Posted by: ferb44 at January 10, 2009 7:43 AM

115
135
145
155
165
175
135-8
135 back 3x10

Comment #499 - Posted by: poobah at January 10, 2009 7:45 AM


135
155
160
150
150

Comment #500 - Posted by: *Oliver AA* at January 10, 2009 7:58 AM

185,205,225,245,205

245-losing form, trouble keeping my back 'engaged' between reps.

Comment #501 - Posted by: mtvet/44/m/6'/215 at January 10, 2009 8:01 AM

m/53/5'8"/180

As rx'd
150
165
175
185
200

Comment #502 - Posted by: chodosm at January 10, 2009 8:01 AM

First time ever doing front squats... big fan.

as rx'd
135
185
205
205
225

Comment #503 - Posted by: Tall Paul at January 10, 2009 8:02 AM

Rx'd

145
155
160
165
165

Comment #504 - Posted by: Turtle 31/m/5'11/166 at January 10, 2009 8:33 AM

Rx'd
145
155
160
165
165

Comment #505 - Posted by: Turtle 31/m/5'11/165 at January 10, 2009 8:34 AM

1mi run
95,115,135,135,135

Comment #506 - Posted by: rjg26 at January 10, 2009 8:35 AM

m/33/165
cfwu x3

Front Squats 5x5
115
135
155
175
185

I should have started at 155

Comment #507 - Posted by: jbuffone at January 10, 2009 8:40 AM

32/m/6'2"/206

Performed half of the pullup WOD prior to this one. Due to time, only rested a bit over 2 min between each set.

185
185
205
205
215

Phil 4:13

Comment #508 - Posted by: EricB in IL at January 10, 2009 8:58 AM

45/76"/190

CFWUx3x15 (wow did I feel light on PU after yesterday)

Front Squat

115x5
115x5
135x5
135x5
155x4

Comment #509 - Posted by: Pete - Decatur, GA at January 10, 2009 9:05 AM

warmed up with 135 and 145:

155/165/175/185/195
tried for 205 but only got 3 reps

Comment #510 - Posted by: gbk at January 10, 2009 9:14 AM

as rx'd

135/140/145/150/150
full r.o.m.

Comment #511 - Posted by: SitkaRS709 at January 10, 2009 9:32 AM

M/42/6-1"/200

As prescribed:
135
185
205
225
205

Comment #512 - Posted by: Greg at January 10, 2009 9:37 AM

m/180/5'10"/34

wu x 3 x 15:sit, be, pull, push, dip, squat

Front Squat 5-5-5-5-5

135, 155, 165 (fail 5th rep), 135, 135

Just didn't feel the energy. Could have stayed at higher weights but felt breakdown in form.

Comment #513 - Posted by: DOPP at January 10, 2009 10:08 AM

Hey everyone - I have been thinking about the co-op idea for awhile and just moved to Santa Barbara, Ca area. If anyone is interested let's talk.
Brian - coop_10@hotmail.com

Comment #514 - Posted by: Brian Kuepper at January 10, 2009 10:17 AM

m/24/6.1/199

I just "caught up" on the back squats from December, b/c I never want to miss a BS WOD; so I took the FSs light today.

135,145,155,165,185(3 reps only)

Still in "holiday recovery mode"

5 rounds for time:
5 handstand pushups
10 box jumps, 36 inches
15 double unders
20 situps, anchored

11:35

Comment #515 - Posted by: AaronV at January 10, 2009 10:22 AM

37/6'1/215

As Rx'd

5 x 5 @ 225

Comment #516 - Posted by: Keihas at January 10, 2009 10:28 AM

2.5 mile run
then
5 x 5 x 165 front squats

Comment #517 - Posted by: dyagg at January 10, 2009 10:46 AM

my bad thought it was 1-1-1-1-1

130-150-160-170-175

Comment #518 - Posted by: Nick Kosakowski at January 10, 2009 10:48 AM

27 yom 6'2" 155#

Pre: Warmup x12 x3 (pullups, 65# SP, ghd situps, back extensions, pushups, squats)
FS 45# x10
FS 95# x5

WOD with ATA FS:

135-145-155-165-165

Post: 500m row cool down 2:05

Comment #519 - Posted by: Skeletor at January 10, 2009 10:51 AM

125,145,145,155,165

Had to clean from ground. I could handle a lot more weight if I had better wrist flexibility. Need to work on that.

Comment #520 - Posted by: Winnie at January 10, 2009 11:07 AM

M/39/203/6

125
135
145
155
165(pr)

Thanks Sharon for showing me how to hold the freakin bar.

Comment #521 - Posted by: rbyrn at January 10, 2009 11:11 AM

m/31/5'9"/167

135
165
175
185
190 (did 3 then rested a few secs and finished)

Comment #522 - Posted by: elliott at January 10, 2009 11:31 AM

As rx'd. No rack at home so had to power clean these up.
135/145/155/165/175(PR)

First time in forever doing these and first time with this program. My wrists were killing me and need to get the balance down before going heavier. Great quad burner though.

Comment #523 - Posted by: Bells M/6'1"/210 at January 10, 2009 11:53 AM

CFwu

(I couldn't clean more than 70, so that was my max weight for the squat.)

5 - 65
5 - 70
5 - 70
5 - 70
7 - 70
7 - 70

--

197

Comment #524 - Posted by: geedebee at January 10, 2009 11:58 AM

M/40/5'10"/171

As Rx'd:
95
115
135
145
155

165 x 3
115 x 5

Need to start heavier.

Comment #525 - Posted by: Joe McCune at January 10, 2009 12:30 PM

135
155
165
175
165

Comment #526 - Posted by: Bird 45yo M 5'9" 180 at January 10, 2009 1:37 PM

135
155
165
175
165

Comment #527 - Posted by: Bird 45yo M 5'9" 180 at January 10, 2009 1:39 PM

M/34/174
As rxd
I had to power clean the bar from the floor. I could do more from the rack.
135
155
165
175
185

Comment #528 - Posted by: Dave F. at January 10, 2009 2:15 PM

Age 36
BW 150

As rx'd:
145#
155#
165#
170#
160#

Comment #529 - Posted by: Shawn B. at January 10, 2009 2:28 PM

As Rx'd

135
155
165
175
185

Likely can do heavier next time but a good start.

Comment #530 - Posted by: JrJordan at January 10, 2009 2:30 PM

185 - 195 - 205 - 215 - 220x2

Comment #531 - Posted by: Brendan Sonnichsen at January 10, 2009 2:59 PM

Front Squat 5-5-5-5-5 reps

Thought it was 3 reps

47.5kg, 50kg, 52.5kg, 50kg, 50kg all x 3

Good fun

(got out bid on the bar - not happy)

Comment #532 - Posted by: Elaine in Scotland at January 10, 2009 3:10 PM

M/22/165

135
165
185
165
165...could have gone heavier. Next time break 2hundo

Comment #533 - Posted by: Yssuh at January 10, 2009 3:21 PM

All FS ass to ankles.
Bree: 65,85,95,95,105 Great form.
Ben: 135,185,205,225,245
Made up yesterdays PU workout 21:54

Comment #534 - Posted by: BenHub at January 10, 2009 3:27 PM

1/10/09

Front Squat 5-5-5-5-5 reps

as Rx'd

135x5
155x5
175x5
195x5
175x5

rest 15 min then...

Run 5 K

subbed row 19:55.5

NOTES: FS first three sets were good, strict and deep (a2a). 195lb set was not deep enough. 5k subbed row b/c foot. Saw Dr Friday, seems to think its something I can rest through (i.e. can do almost anything except run. Will ice foot more. See Dr again next Friday.

Comment #535 - Posted by: mb at January 10, 2009 3:28 PM

first time for this:
CFWU
Ft Squat x 5:
65
95
135
165 (warm-up, I had no idea what my max would be)

185
205
225
245
265

later,
b

m/32/5'8-1/2"/177

Comment #536 - Posted by: brian p at January 10, 2009 3:50 PM

185
185
205
205
215

Comment #537 - Posted by: rob_AF at January 10, 2009 4:36 PM

95 X 5
105 x 5
115 x 5
120 x 5
130 x 5

Giddy up.. I love front squats. Hit this one at the gym with a few peeps.. Always a good time with other moms.

Comment #538 - Posted by: CMalz (F/31/128/6') at January 10, 2009 5:01 PM

BW 70kg

Worked 65kg x5x5
1min R

Comment #539 - Posted by: Adc (CrossFit Sydney) at January 10, 2009 6:13 PM

M/33/70"/175

I jacked up my wrist earlier in the week and I can't bend in back in order to do front squats. Subbed back squats today and accidently did an extra set. Oops.

95, 115, 135, 155, 175, 185pr

I'm pretty sure that's my new 5 rep pr for back squats.

Comment #540 - Posted by: MJ at January 10, 2009 6:25 PM

95
135
135
155
135
135
135

Comment #541 - Posted by: firedave at January 10, 2009 6:40 PM

M/23/152 GregAwu

No equipment so did tabata pushups + squats:

20,17,10,8,7,7,6,7
20,18,17,15,15,13,15,17

Comment #542 - Posted by: Y. Zhou at January 10, 2009 7:47 PM

5 @ 135 lbs
5 @ 155 lbs
5 @ 175 lbs
5 @ 185 lbs
5 @ 195 lbs

Comment #543 - Posted by: enovak at January 10, 2009 8:24 PM

Front Squat 5,5,5,5,5 (Female 5'5" 125lbs)

70, 75, 75, 80, 80

Thought my max was 70, then added 5 lbs on my second set cause I knew I could do more, then added 5 more lbs and barely made it to my last squat on my fifth set, but did it.

Comment #544 - Posted by: Allison at January 10, 2009 9:10 PM

133
145
155
177
162

Comment #545 - Posted by: Jon L. at January 10, 2009 10:18 PM

49/m/143
95
115
135
143
153
153x2

Comment #546 - Posted by: E5fyrman at January 10, 2009 10:19 PM

155-165-175-185-185

Comment #547 - Posted by: MCWarsaw/23/m/6'/220 at January 10, 2009 10:45 PM

First time on Crossfit

Just worked on form

A- did all sets no extra weights

C- did all sets no extra weights- needs help on form

Comment #548 - Posted by: Aaron & Christy at January 10, 2009 10:47 PM

First front squats ever:
47.5 - 48.5 - 49.5 - 50 - 51
Good form

Comment #549 - Posted by: James GS at January 10, 2009 11:58 PM

40, 40, 42.5 ,45 , 47.5kg

Comment #550 - Posted by: ChristineSyd F/19/5"1'/57kg at January 11, 2009 12:32 AM

male 29/63kg/166cm

As rx'd
1. 5 x 67.5kg
2. 5 x 67.5kg
3. 5 x 67.5kg
4. 5 x 67.5kg
5. 5 x 67.5kg

First real go at doing front squats. Could have gone a bit heavier but was more worried about technique this time. Good to try new movements.

Comment #551 - Posted by: Aussie Chris at January 11, 2009 12:51 AM

100kg 3x5 then 80kg 2x5 because the gym was closing and i had to get them done in about 2 min

Comment #552 - Posted by: DS at January 11, 2009 1:18 AM

as rx'd

70kg - 80kg - 90kg - 105kg - 100kg

afther 105kg i coulndt find a good balance anymore...thats why i went down 5kg.... 105kg was my max today!

Comment #553 - Posted by: Michel van Grinsven 24 / m / 175 lbs / Rotterdam at January 11, 2009 4:12 AM

a day behind...I've found it works a bit better if I want to do any supplemental stuff after the WOD, don't have to worry about what is coming.

6'1"/190/M

165
185
195
195
200

Comment #554 - Posted by: Aaron at January 11, 2009 8:52 AM

135, 165, 185, 205, 225(2+3)

Comment #555 - Posted by: Josh Uri/M/31/6'2"/195 at January 11, 2009 8:58 AM

165/175/185/195/205

Comment #556 - Posted by: Troy/200/6'4"/St. Louis at January 11, 2009 9:09 AM

bw 77kg

Did this staggered with yesterdays pull-up wod:

5 sets as Rx'd.

FS 5x5: 50-60-70-80-80kg

Comment #557 - Posted by: Fred Frisell at January 11, 2009 9:31 AM

275-285-225-245-275

Comment #558 - Posted by: Shawn at January 11, 2009 9:34 AM

back squats

Comment #559 - Posted by: Shawn at January 11, 2009 9:36 AM

30yo/M/6'4"/226#

154
176
198(PR)
220x1(f)
154

Comment #560 - Posted by: Damon Mosley_CFRx at January 11, 2009 10:41 AM

m/44/175

cfwu x 3

as rx'd
135
145
155
165
165

Comment #561 - Posted by: Stu at January 11, 2009 10:51 AM

24/m/175

as rx'd

185
185
205
205
215

Comment #562 - Posted by: NickR at January 11, 2009 12:12 PM

185
205
215
230
235

Comment #563 - Posted by: chris M/36/192 at January 11, 2009 1:20 PM

wod remix
23-226
5x5x5x3x3x1x1

sorry a** effort today...big time.
135-185-225-275-295-315(f)-315(f)

Comment #564 - Posted by: Sam L at January 11, 2009 2:08 PM

as rx'd
95
105
115
125
135

the wife has been doing the wods with me for the first time in almost a year. she worked on strict form.

25
25
35
45
45

Comment #565 - Posted by: ryan c at January 11, 2009 2:20 PM

M/49/151/1-1-06

Done 1/11/09

135 x 5
135 x 5
155 x 5
170 x 5 (PR)
155 x 5

Back squat 145 x 10

Comment #566 - Posted by: bingo at January 11, 2009 3:09 PM


5x135,155,175,195 and then got 4 with 210. previously got 5@205.

m/31/5'11/177

Comment #567 - Posted by: Ian M at January 11, 2009 4:34 PM

Caught up on this one in Fire of the Gods Fitness today (aka my garage gym).

WU, then 205 x 5 for four sets, then 185 for a set as I was running out of recovery time. Form drastically better w 185. Radically sore from the pullup fest yesterday. Paul

Comment #568 - Posted by: Apolloswabbie 6'2" 202 44 yoa at January 11, 2009 4:37 PM

m/37/174

Pressed for time, so warm up just squat therapy and handstand practice.

Warm up
2x5x45
5x65
5x85
5x115

Work Sets
All sets at 135.

Depth was good and reps 4 and 5 of each set were messy. This weight was a threshold for me at those reps.

Comment #569 - Posted by: Scott Andresen at January 11, 2009 5:11 PM

M/31/5'9"/165

145
155
165
170
170

Comment #570 - Posted by: Antun Karlovac at January 11, 2009 5:22 PM

135, 145, 155, 165PR, 175PR

Comment #571 - Posted by: fishnhat at January 11, 2009 5:52 PM

22.m.135.65"

as rx'd
205, 205, 205, 205, 205

Comment #572 - Posted by: Francis Vu Nguyen at January 11, 2009 5:56 PM


M/22/6'1/185

175 X 5
185 X 5
195 X 5
205 X 5
215 X 5

Ehh. Form improved as I went. These are no where near where I would like them. Definately need work.

(made up on 1/11/09)

Comment #573 - Posted by: COS at January 11, 2009 6:03 PM

m/36/5-11/220

135 x 5
155 x 5
160 x 5
165 x 5 (butt tuck on last rep)
165 x 4 (butt tuck on 4th rep. Discretion the better part etc etc.

Plus 2 hours of boxing this morning.
I thought I would hit about 20lbs heavier.

Comment #574 - Posted by: jakers at January 11, 2009 6:43 PM

135/145/155/165/170

Comment #575 - Posted by: Wade at January 11, 2009 7:54 PM

185
195
210
225
235-not all the way down

Comment #576 - Posted by: Chad M at January 11, 2009 8:24 PM

done 1/9/09

26/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

cfwu, warm-up front squat 7x95#, 5x115#

WOD:
135-145-155-160-165

Comment #577 - Posted by: cleverhandz at January 11, 2009 8:34 PM

M/34/190/6'2"

135 X 5
155 X 5
175 X 5
185 X 5
195 X 5

My right wrist kept getting stiff but forced me to keep the weight on my shoulders.

Comment #578 - Posted by: Chad Bakken at January 11, 2009 8:43 PM

F/28/170cm/56kg

45kg ,47.5, 50, 55, 55 (failed on the 5th):-(

Comment #579 - Posted by: Alenka at January 11, 2009 10:06 PM

m/41/211

big mistake using crappy smith machine, better to clean and then do front squats.

40kg,45,50,55,60

Comment #580 - Posted by: bearcat at January 11, 2009 11:02 PM

60-80-100-110-120(F)
Wrist problems

Comment #581 - Posted by: jth at January 12, 2009 12:22 AM

Did squats in a lousy gym, working off a Smith Machine, barely any loose weights. At least 8 sets of maybe 100kgs x 5 reps.

Comment #582 - Posted by: Dave in Munich at January 12, 2009 12:23 AM

Front Squats X 5

105 X 5
135 X 5
155 X 5
165 X 5
175 X 5 (tough, but up with good form)

Comment #583 - Posted by: ds (m/35/175/69") at January 12, 2009 1:40 AM

cfwu x 2

half ass attempt at yesterdays WOD
As rx'd
Front squat
145
155
175
185
195
200

Felt like I could have done a little more....but didn't....next time need to start with higher weight...wrists were hurting

Comment #584 - Posted by: b.ray 35/m 6'1/190 at January 12, 2009 4:39 AM

31/M/190

Did it on 1/12/09

as rx'd

205
225
225
250
275 (think I could have got 285)

Comment #585 - Posted by: john g at January 12, 2009 6:29 AM

5x135, it is all I had.

Comment #586 - Posted by: mike in the ro at January 12, 2009 6:42 AM

155 (back rounding), 131, 131, 131, 131

Comment #587 - Posted by: JENNY O. 37F/130# at January 12, 2009 6:44 AM

135x5, 155x5, 185x3, 185x2 (slipped), 185x4, 185x5

Comment #588 - Posted by: BWJ at January 12, 2009 8:37 AM

125, 135, 145, 155, 165 - worked form

Comment #589 - Posted by: DJF M/38/5'8"/166 at January 12, 2009 8:59 AM

Front Squat 5-5-5-5-5 reps

135-135-140-140-145

Comment #590 - Posted by: Louis Herrera 50 70" 182 at January 12, 2009 11:12 AM

185-185-185-195-195

Comment #591 - Posted by: Rett at January 12, 2009 12:42 PM

After a too-long hiatus, I think I am back on the wagon.

45-65-85-95-115

Comment #592 - Posted by: Rob at January 12, 2009 1:40 PM

Made this up today

CFWU (subbed 95lb front squat, false-grip PUs and dips on rings, GHD SUs)

Warmed up with 135x5, 155x5, 165x5, 175x5 but by the time I was done with my last set I realized re-racking the weight started aggrivating an injury in my right shoulder (went too hard making up WODs last week and tweaked something), which signaled the end of that for me for the day. Gonna need to get another start at it after it's healed up.

Take care!

Comment #593 - Posted by: R.Lee_Seattle at January 12, 2009 1:42 PM

5x5 160lbs, been sick, didn't push it.

Comment #594 - Posted by: jacksbadassgoat at January 12, 2009 2:30 PM

Well...that was harder than I expected - did anybody else find it hurt their wrists?

5x5
60kg
65kg
70
70
70

finished off with 3 sets of 15 dips, 1 set of 10 L Pull Ups, 4 sets of 10 hanging knee raises and 3 sets of 50 crunches

Comment #595 - Posted by: nick m/37/6ft/190 at January 12, 2009 2:32 PM

F/22/5'6"/140

Did this Jan.12.08

140/145/150/155/160

Comment #596 - Posted by: Melissa Cvjeticanin CF Mississauga at January 12, 2009 3:27 PM

F/22/5'6"/140

Completed January 12th

140/145/150/155/160

Comment #597 - Posted by: Melissa Cvjeticanin CF Mississauga at January 12, 2009 3:36 PM

Doubled up this workout with the one from the day before; run 5k, doing 1.5 to the rec and then 1.5 after. As such, I did back squats as follows

1st: 135
2nd: 205
3rd: 225
4th: 225
5th: 205

Comment #598 - Posted by: Will C at January 12, 2009 3:48 PM

m - 41 / 215 lbs/ 6'5"

as rx'd

45 lbs
50 lbs
95 lbs
100 lbs
105 lbs

Comment #599 - Posted by: roberth at January 12, 2009 5:37 PM

m/30/6/200

Form continues to improve. Started light to work on form.

135x5
155x5
175x5
195x5
215x5

Comment #600 - Posted by: Andy A at January 12, 2009 6:49 PM

m/157/5-8/36

165-175-185-175-185

Comment #601 - Posted by: brett_from_wylie at January 12, 2009 7:33 PM

225
235
245
255
275

Comment #602 - Posted by: Rosie in Atl at January 12, 2009 7:46 PM

34yom/170/6'

145,155,155,165,155

32yof/125/5'6"

55,65,70,75,85

Comment #603 - Posted by: tdapnyc at January 12, 2009 8:14 PM

m/39/5'4"/143

89
135
157
179
190 (3 reps only)

Previous recorded 1RM was 179. No documented 3RM or 5RM. New PRs for each.

Comment #604 - Posted by: FnTX at January 12, 2009 9:51 PM

m/28/185
rx'd as rx'd
185,185,185,195,200
could go heavier but wanted to keep good form

Comment #605 - Posted by: Lando at January 13, 2009 1:37 AM

m/40/6'0"/191

95/95/115/115/135/135

completed 12JAN09

Comment #606 - Posted by: Jeff H at January 13, 2009 2:34 AM

25/m/5'8"/217.8lbs

185x5
205X5
225X5
240X3
225X5

Lower back was tight the entire time even after a thorough warm up.

Comment #607 - Posted by: Phil R. at January 13, 2009 4:50 AM

Have to save my back for deadlifting from now on(that's the way it goes when you plant 2 million career trees in 13 summers in Northern Canada), so all squats are done with Ironmind's hip squat belt.

120lbs for 5 sets

35/M/6'2/195

Comment #608 - Posted by: Éric Lépine at January 13, 2009 5:17 AM

M/29/5'9/176

135
155
175
185
195

This was my first time doing front squat. Could have done more weight but it was killing my wrist. I'm sure I will get used to it in future workouts.

Comment #609 - Posted by: chris church at January 13, 2009 5:57 AM

155/175/195/195/195. Use spotter!

Comment #610 - Posted by: Xman at January 13, 2009 6:03 AM

135/155/165/175/185

still had wrist pain but not as much as before flex in shoulders is improving, weight on legs was not an issue

Comment #611 - Posted by: malone at January 13, 2009 6:12 AM

m/30/163

165, 175, 185x3,2, 175x4,1, 165

Core was fairly fatigued from the pullups (& extra deadlifts) I did yesterday, which came into play today during the squats.

Comment #612 - Posted by: rowcoach at January 13, 2009 7:27 AM

135 145 145 150 155

Comment #613 - Posted by: David Burns at January 13, 2009 8:30 AM

Me: 42yo/M/5'10"/173lbs/10BF

Warm Up: Greg A's Warm Up 10 reps per exercise + walking on hands one length of a basketball court, 6 ring muscle ups, 50 double unders.

WOD: Shoveling and Pull Ups. 16:28

I F_cked up the weight. I was talking about the best way to do this WOD with my lady Lysa and I got 25lbs in my head and that's what I used. Oh well...

I did sets of 5 at a shot on the Pullups to save my grip. I just jumped off at 5 and then immediately jumped back on, this saved my calluses and I believe that this was in fact the best method for this WOD....

Have Fun, Train Hard,

Billy

Comment #614 - Posted by: Billy at January 13, 2009 8:34 AM

135-135-145-145-145

Comment #615 - Posted by: Jay at January 13, 2009 9:18 AM

27/m/155

95, 115, 135, 135, 135, 115

I was still a bit tired from last workout, so I didn't push it

Comment #616 - Posted by: JeremyR at January 13, 2009 9:51 AM

Taylor - 135, 155, 175, 185, 205
Jan-Michael - 135, 155, 175, 185, 195
AL - 135, 155, 175, 185, 195
Ryan - 135, 155, 165x2, 165x1, 155x5

Comment #617 - Posted by: Ukkrew at January 13, 2009 10:38 AM

CFWU

135, 135, 155, 165, 165

ran 5K

Comment #618 - Posted by: DJB at January 13, 2009 11:16 AM

185
190
190
190
195

Comment #619 - Posted by: dcyn at January 13, 2009 1:19 PM

jumprope warm up
stretch
3x 10 of each, push ups, pull ups, squats situps

front squats
10x45
5x65
5x85
5x95
5x115

Comment #620 - Posted by: Mili E7 F/43/5'5"/160/ start date 7/18/08 at January 13, 2009 2:28 PM

f/25/5'9/139.5

haven't front squatted much... wasn't sure where to start.

65, 75, 85, 95, 105

Comment #621 - Posted by: heazza at January 13, 2009 2:56 PM

25/m/5'8"/150

Burgener warmup

135
145
165
185
205

I started a little too lite. Next time probably start at 165 and move up.

Comment #622 - Posted by: Matt Laney at January 13, 2009 4:15 PM

185-195-205-215-225

Comment #623 - Posted by: Gunnar M/37/185/6'1" at January 13, 2009 4:27 PM

cfwu w/ 20lb vest
95-115-125-135-135
go up by 20 next time

Comment #624 - Posted by: homerba at January 13, 2009 4:43 PM

95/105/115/125/135

Comment #625 - Posted by: Ed B. M/42/6'/185# at January 13, 2009 5:58 PM

Posting for my friend Marisa.
85x5
95x5
100x3
95x5
90x5
She's been workin out with me for a couple months. She's makin lots of progress, everyone keeps tellin her how much weight she's lost. Keep it up girl!

Comment #626 - Posted by: john20_arkansas at January 13, 2009 7:46 PM

M/36/148

CFWU X 1
WU 65# X 5, 115 X 5
135 X 5
155 X 5
175 X 5
185 X 2
155 X 5

Comment #627 - Posted by: Mad Max at January 13, 2009 11:31 PM

55-45-45-45-50

I think I was holding the bar wrong, as this hurt my wrists more than my legs were getting fatigued...

Comment #628 - Posted by: Carrick f/135/5'7"/26 at January 14, 2009 1:29 AM

225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Comment #629 - Posted by: Brad 33/M/210/74" at January 14, 2009 10:16 AM

as rx'd:

70; 72.5; 75; 77.5; 80kg

Comment #630 - Posted by: Zeb G at January 14, 2009 1:32 PM

32/m/195

Thought it was reps of 3:

185
225
225
245
245

Comment #631 - Posted by: Ash at January 14, 2009 2:24 PM

M/31/190/73"

CFWU x3
115 x 5
125 x 5
135 x 5
145 x 5
165 x 5

Comment #632 - Posted by: attom at January 14, 2009 4:24 PM

Ran a 5k for CFE today, so my legs were already hurting lol.

155x5
175x5
185x5
200x4
195x3
I was shootin' for 200, and I almost got it so I'm happy. Wish my legs had been a little fresher. I gotta run a 5k tomorrow too!!! :(

Comment #633 - Posted by: john20_arkansas at January 14, 2009 6:10 PM

M 34/5'7"/190
225x5
245x5
275x5
285x5
300x5
First time ft squatting in over a year..felt pretty good wrist were killing me.

Comment #634 - Posted by: adonis alejandro at January 14, 2009 7:00 PM

Right wrist and arm was very sore from previous day.

95-115-135-145-160

M/23/150lb

Comment #635 - Posted by: CK at January 14, 2009 7:14 PM

F/28/170/56

45, 50, 52.5, 55, 55

Comment #636 - Posted by: Alenka at January 15, 2009 1:24 AM

First time FS!

As Rx'd

90
110
130
145
155

Comment #637 - Posted by: Markus F - M/20/155 at January 15, 2009 6:48 AM

115 115 125 135 145 (4 plus one lousy one). First time for FSs.

Sluggish today after lunch and neck on mend.

Comment #638 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at January 15, 2009 11:24 AM

1 mile run, CFWU

Overhead squat : 5 times 3 sets : 95 lbs each time not flexible

Front squats : 5 times 3 sets : 95, 115, 125, 135, 135

Comment #639 - Posted by: bigmarc_nb at January 15, 2009 2:24 PM

M/17/175/6'1"

155-185-185-205-225

Comment #640 - Posted by: Kyle at January 15, 2009 8:16 PM

Crossfit warmup

5 x 5s front squat

WU : 10 x bar, 10 x 90lbs

1. 5 x 115lbs
2. 5 x 135lbs
3. 5 x 155lbs
4. 5 x 185lbs
5. 5 x 195lbs

Comment #641 - Posted by: Karsk M 55 yo 5'9" 180lbs at January 16, 2009 10:30 AM

185, 195, 195, 195, 195

Comment #642 - Posted by: MikeyPaul - m/27/5.8/174 at January 16, 2009 2:08 PM

No WOD - acute bronchitis.

Comment #643 - Posted by: rebar at January 16, 2009 3:45 PM

28/m/185

190
205
225
235
255

Comment #644 - Posted by: MoGreene at January 16, 2009 4:03 PM


145
155
165
175
185

Comment #645 - Posted by: al deezy [31/m/145] at January 16, 2009 5:31 PM

5 x 100 kg

Comment #646 - Posted by: Toralf at January 17, 2009 2:33 AM

@thegym

145#
155#
165#
175#
185#

Comment #647 - Posted by: stinker [26/m/160#] at January 17, 2009 7:09 AM

I did 5 sets of 3. Should have written down the sets and reps.

185, 195, 205, 215x2, 205

Comment #648 - Posted by: PatS at January 17, 2009 9:41 AM

m/35/5'9/175

CFWU - 3. Reg reps. Superman. Burgener.

185,185,195,205,205

Worked pretty hard. Wasn't sure what to expect. Grip & weight positioning on shoulders good. Knees buckled when I got tired.

Comment #649 - Posted by: jrm at January 17, 2009 11:35 AM

135-140-145-150-155

Comment #650 - Posted by: hkc m/26/5'6/155 at January 17, 2009 12:18 PM

37/m/184
Alt front squat & bench
135x5
135x10
155x5
155x5
165x4
175x5
165x5
Then pickup kids
Need to step it up next week

Comment #651 - Posted by: Zim at January 17, 2009 3:50 PM

37/m/184
Alt front squat & bench
135x5
135x10
155x5
155x5
165x4
175x5
165x5
Then pickup kids
Need to step it up next week

Comment #652 - Posted by: zim at January 17, 2009 3:52 PM

95-115-115-135-115

Comment #653 - Posted by: rawhide at January 17, 2009 6:55 PM

Finally saw the bread video... nice job, boys

Comment #654 - Posted by: Leslie Ap at January 19, 2009 6:49 AM

45 55 65 75 85 (all x 5 with good form)

Comment #655 - Posted by: EdC at January 19, 2009 8:29 AM

as rx'd:
155 all rounds
worked on form and bar position

Comment #656 - Posted by: Mike m/34/5'10"/180lbs at January 19, 2009 9:03 AM

CFWUx3
135-155-165-175-165

Comment #657 - Posted by: bcb373 at January 19, 2009 7:17 PM

133x10
177x6
197x5
227x5
237x2
227x4
Sta seven.

Comment #658 - Posted by: SAJ 175/m/30/cf Coastal at January 21, 2009 12:21 PM

33 yom/208lbs

Wu then:
135-185-185-185-205

Leg strength was not issue, wrist pain was.

Comment #659 - Posted by: kgw at January 21, 2009 3:57 PM

185
195
195
200
185

Comment #660 - Posted by: mws at January 21, 2009 4:24 PM

30-m-170

i think i have bad form on heavy set but....

135-175-195-195-205-215

Comment #661 - Posted by: skichiiwa at January 21, 2009 7:28 PM

Jennie: 27 F 165# 5'9"
85-95-105-115-125

Comment #662 - Posted by: Jennielee at January 22, 2009 3:41 PM

Clean & Squat x5 up to 145

Comment #663 - Posted by: Mischa 32 yom 145 lbs. at January 22, 2009 5:29 PM

M/52/6'/180

145
155
165
175
185 (PR)
#664

Comment #664 - Posted by: David Miklos at January 23, 2009 3:33 PM

135, 145, 155, 165, 175

concentrated on form and full ROM

Comment #665 - Posted by: Manchild at January 27, 2009 2:11 PM

120 / 140 / 160 / 180 / 200 (PB)

36/M/158/5'8

Comment #666 - Posted by: Barber36 at January 28, 2009 7:09 PM

37/m/215

135-180-190-195-200x4

Comment #667 - Posted by: Gvan at January 28, 2009 9:22 PM

35M180
225 x5 x5

35F123
95,105,115,125,125
Tom
185
225
235,235,235

Comment #668 - Posted by: jmcneal at January 31, 2009 3:26 PM

Oops that was back squats from some other dat

35M175
115,125,135,135,145

35F124
45,65,65,65,65

E (First time doing FS)
45,65,85,85,85

T
95,105,115,115,115

Comment #669 - Posted by: jmcneal at January 31, 2009 3:58 PM

Meyer-225-225-225-225-225
Stock-65-85-95-105-115
H-155-165-175-185-205

Comment #670 - Posted by: Meyer at February 1, 2009 9:02 AM

44/m/165

170
190
210
220
240

sick, flu, this was ok

Comment #671 - Posted by: moglee at February 5, 2009 7:44 AM

at rx

135
155
175
185
185

Comment #672 - Posted by: mark m/24/74"/198# at February 18, 2009 1:04 PM

Five by three because my lifting partner mis-read the WOD. 115/135/155/165/185

Comment #673 - Posted by: Craig Harrah at February 21, 2009 9:36 PM

as rx'd.

185
205
215
225
235 (not sure if PR or not cause no link to older workouts)

Comment #674 - Posted by: smithwick's at February 25, 2009 3:01 PM

M/31/6'/178

198
209
215
220 last rep about 2" short
209

Comment #675 - Posted by: Razvan Mircea at March 5, 2009 7:15 PM

Bev & Nick did back squat for 5 sets of 10 just stand. bar
Rachel did back squat 65lbs. for 5x5
Matt 155, 165, 175, 185, 185

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