Looks good.

Back squats hurt!!! Crossfit Solano rules!

Fat ftony, Brandon and Denver Sheepdog - Big congrats on your achievement yesterday. Its a massive stepping stone and you should be proud of yourselves.

Herm - great time brother

one legged squats - here i come

Sweet! I knew it was going to be a heavy day. My PR on this is 205. Was way off the day of the total. I hope I built my strength back up some since then. We'll see tomorrow! :)

I was looking forward to some back squats

Mike and Chuck, u guys r animals! Mike, I'll make it to your box again soon. Chuck, come up to CFNF sometime.

sweet

I once held a golf cart over my head... With tiger woods inside.... We are actually dating....Hes at home cleaning the house right now....

PT test on Wednesday...should I smoke my legs the day prior...hmmm.

Aloha,

Jordan

Every seconds counts ... why does everyone seems to have forgotten the movie ... I WANT IT NOW ... Thank you and have a nice day .... NOW ... please

Guillaume Perron est gay ... HiHi!!!

legs, i got my wish! Wod #3 for me.

Rookie--thanks it felt good. nothing like some progress to keep you hurdling forward. heal up man and try not to squat more on your one good leg than i do on my two ha!!

i love leg day, always have, hope it feels good, i definitely have some energy going in... get some!

instead today i did a cross fit total...

age 17
weight 200
height 5'6

back squat: 515 (pr..butt to ankles!)
Shoulder press: 175
Deadlift: 525

Total: 1215

I've been doing the scaled WOD for about a month. Man I can already see a diffference. I wish I found this a long time ago. I love back squats. can't wait to do this one.

I just wanted to post ad get in the top 20. At least I cans et 1 PR today

Picture makes me really wish Id start my "build my own metal barn WOD box in my backyard" project.

And Alex...Jesus thats an f'ing huge CFT for 17yrs old. Wish I had those numbers now!

All I have to say is watch out on the next cycle of W.O.D.'s

Congrats on the new box Vancouver!

In America, we have motorized, hydraulic scissor lifts for jobs like that.

Hehe.

DAMN MY RIGHT KNEE!!Its still hurting so i think im going to turn tom. into a shoulder day..push presses, jerks, hspu. i dont like straying from the WODs but i think squats will just make it worse :(

The new place looks good Patty. I'm looking forward to working out with you guys this summer.

#7 Penelope
Hahaha, the funny thing is i know exactly what you're talking about. So funny!

This should be good, looking forward to it! You better believe I'll be doing some skill drills after though :)

sub left leg pistols

kgs

30-35-40-45-50

lol d'wall just wanted to point out that we definitely called this... hahaha

Ha, nice... sounds like someone was listening to CrossFit radio and decided to show one of the callers that we do do weighted back squats more frequently then not.

@Comment #8 Jordan

"PT test on Wednesday...should I smoke my legs the day prior...hmmm."

Dont do it!! Thats how i messed around and ran an 11:30 mile in a half on mine in December..LOL!

Looking forward to this one though...love squats

Regarding comment #23

Damn you Crossfit Radio, Damn you to SQUATS!

Nice!!!! I can catch up on the day I missed. Alright, 630am 120 PU 120 Dips and heavy back squats. GET IT!!!!

lol, i dont follow the WOD too closely, but i coincidently did this nearly exact today...

5/315#
5/335#
5/365#
3/385#

Hello again. Have we done back squats this year yet? Just in case we haven't here is the skinny.

Back Squats are what everybody else calls "Squats". If you haven't done them before, you're in luck. You don't have any bad habits to fix. Watch the videos starting with "Back Squat (aka Squat)" then going on to "Squat Faults" and "The Squat, CrossFit Level 2 Seminar", and "Back Squat Geometry, Mark Rippetoe (CFJ Preview)" all on the Exercises & Demo section.

You might hear people refer to "low bar squats" and "high bar squats". These terms reference the place on your shoulders you hold the bar. Coach Rippetoe teaches the low bar squat for anyone who also does front squats or overhead squats (like us). Speaking of Coach Rippetoe, have you seen his book Starting Strength? Its worth every penny. Check it out from the library if you want to confirm, I bet you'll end up purchasing a copy.

What does 5,5,5,5,5 mean? It means we are doing 5 sets of 5 reps as heavy as we can. Do a general warm-up like the Crossfit warm-up (described in the FAQ's) or Greg Amundson's warm-up (video in Exercises & Demos) first. Then warm up the movement starting with an empty bar and increasing the load from there. Once warm, guess what your 5 rep max will be and use that for your first set. Adjust up or down based on how it goes. If you only get 4, it still counts as a set, lower your weight for the next set unless you think there were extenuating circumstances that won't be present on the next one. If you get 5 and think you have a little more in you, put a little more on there. Success is failure, failure is success (I can't remember who wrote that here many months ago, but I didn't make it up myself)

Rest as long as you need between sets, but don't let yourself cool off. 2-3 minutes is good for most people.

Is that all we do today? Yes! This will wear you out if you pick your loads correctly. In fact, if you just started and aren't coming here from bodybuilding, you might want to make it 5,5,5,5 or 5,5,5. If you aren't sure of your squat form get it checked out prior to going heavy.

As always, the crease of your shorts has to go below the level of your knee to count it. That doesn't change because its heavy now. If you can't do it right, you can't do it. If you can go lower without compromising your lower back then by all means go lower.

Hope you find this helpful. :)

MatterLOVEMatterLOVEMatterLOVE

Argh - checked the site on my way out the door - still had 30 muscle-ups posted. Did my 120/120 in 22:18 and come back to see squats posted. I've got the Crossfit Endurance WOD tonight so it looks like tomorrow gets the squats.

great video~Chuck was at our level one cert. October 2008 in South Brooklyn. Personable, full of knowledge, and funny!

#28 nice description.

Need to get some shut eye...5am will come quick.

JPW, nice. Are you taking over for Bingo this month?

Well I'm not exactly doing crossfit everyday, but Im doing a PL program, Wendler's 5/3/1. Today (Mon) I did squats:
225x5, 250x5x2, 260x5, 265x8

RDLs & Core Work.

well first time at the 30 muscle-ups 6:59 maeby not too good for you great athletes but it was my best...

Hi ladies and gentelmen i hope everybody are doing just great as allways s'more sends all of you his best wishes and bad english...BACK SQUATS!!!..perfect thats a good way to end this 3 days...NEVER GIVE UP NEVER SURRENDER

This is awesome: http://www.youtube.com/watch?v=gtDei61Pyqo

Question from muscle-ups yesterday: My wrists started to tear apart. Am I choking up too much on the false grip? Would wrist bands help? Or should I throw on some tape? I know I don't do these enough to develop calluses, so any advice would be appreciated.
I had 22 done at 16:47 but I was in pain every rep on my wrists. (34:15 total)

Well it's been a couple days since I posted. Did "Nicole" today:

PR
6 full rounds

92 total

Previous time: 75

Getting better, I love it

DT Missoula Mt

Thanks for the props, Rookie!

Congrats to all of you first time muscle-up experiencers!

My Back Squats will follow some Olympic lifting.

...Hi Cookie! ;)

My legs are one on my week spots. Squats are hard on my quads. I only have access to a smith machine, so I make due.

Time to PR on the smith machine.

Long mountain bike ride planned for tomorrow's rest day. I hope I still have legs.

#34 - S'MORE

I am with you on that one: "Persistence is your measure of your faith in yourself."

Congratulations to everyone who achieved their first muscle up - that is just wonderful!!

As I committed, today was "Kelly" that I postponed from Sunday - I was gassed and in a very cold, shivering sweat so I stopped at round 3. It was the first time doing box jumps in over one month....I used 6 risers at the gym because there was no box and a 30lb bar for thrusters because there was no medicine ball. My hamstrings are sore and I vow to work on my pose running....I love backsquat!

Take care of yourselves!!

Luv Jen

justaman exact same thing but it seems its normal the false grip punish the wrist but it's because the number of muscle-ups..we are not long time crossfitters we are newlies...bro that bloody wrists are our esford our hard work we leave all on that rings and no matter the time we should be PROUD...don't worry we will heal...THE BODY IS HURT BUT THE SPIRIT KEEP STRONGER...

bad english best intentions

Jennifes is allways a pleasure read your posts..love you girl i hope everything is doing just great with you...never forget your crossfit family and keep posting that beautyfull comments...big hugs

ahhhhh yayyy squats..... another one of those love hate relationships
bad thing is i lost my notebook somewhere today so now its time to start a brand new one ugh

jk - yes. I get February and I think AllisonNYC took March and JroCk (did I do that right?) took May. That's all I saw the one day we discussed it but there may have been more I didn't see. Hopefully some people will cover the other months so we can keep the love flowing to the new joins.

Looking forward to it maxie

Thanks for the props

I love squats! Squats, squats, squats! Last time I did this I got 200. Hopefully I can hit around the same target.

Day 1. It's been a while.

5-5-5-5-5
185-205-225-245-225

5-5-5: Pullups
15-15-15 - Leg Ups

Barely rockclimbed afterward.

just did barbara

4:15
5:37
6:51
6:22
7:14

puked still walking around in a daze.lol

I'm pretty awesome. Felt good to show some marked improvement after my MU humiliation yesterday...

2nd Last time:135, 185, 205, 225, 235
Last time:133, 221, 243, 261, 283

THIS TIME:
243, 293, 309, 331, 398

Hi Guys,

I am new to CF and I just wanted to say thanks for all the comments you guys post which keep me on the right track.

I still have to scale some of the WOD, eg yesterday, only managed 60 PU (cant do kipping coz the PU bar is in a silly frame thing so cant swing!) and 60 bar dips. Getting there but i long to do the WOD without cheating!

If anyone is in Leeds UK let me know (doubtful) as i am looking for a CF buddy.

Thanks for the best site on the net bar none - CF is the most amazing thing i have ever seen!!

BRING ON THE SQUATS!!

was just saying the other week we needed more squats :D

200 for 5x5 could have gone for 240 but was getting back and shoulder pain and scaled it back.

JPW - i've got april ;-)

m/43/74kg
Burgener + snatch wu
Back squat 5x5
80 - 85 -85 - 90 - 90 kg all reps below parallel
Post: iron-cross and HSPU training

4x5 @ 52kg
1x5 @ 53kg

F/33/62kg

M/5'9"/145

135(5)
185(5)
205(5)
225(5)
275(5)

Killer!!

M/32/155/5´9"
In kilograms: 80/85/85/90/92.5

Is there a general % of 1RM we should shoot for?

#49 jongb

That is some INSANE improvement dude! 283 to 398???? Guess we can all be assured you are not lacking in the squat department!

#50 email

Welcome welcome welcome :) And hey you're new, scaling down is by no means "cheating" at all! These workouts can be individualized for anyone for their ability. If 60/60 was what did it for you, then that's perfect and great job at getting it done! Good luck finding a CF buddy. I'm a CF Solo artist myself for the most part, so it's easy to let yourself slack. But don't let it happen! If all else fails and you really want a partner, just convert someone :)

Good luck to everyone who is yet to hit the 5x5. I'll be back lataaaaa

WU
3X10 pushups, situps, samson stretch, dips... BS: 45, 115, 115

WOD (x5)

165, 175, 175, 195, 195

5x225

F 64/155/38

111 / 111/ 122/ 133/ 133

M 68"/165/40

199
221
265
287
298

M/31/80kg/178cm

(all in kilograms)

80 (5)
100 (5)
102.5 (5)
105 (4)
105 (5)

Haven't done heavy back squats in a long time, but this felt good. Scared a few people in the gym when I had to dump the weight on the last rep in the fourth set, hehe.

Oh and the other silly thing I did today - on my warmup I decided to try and get really good ROM on my pull-ups and pull the bar right to my chest. Only, I didn't think about that too clearly before I started and right on that first rep, big kip and *thud* - my head hit the ceiling. Oh yeah, that ceiling is kind of low - oops. ;)

Bah; my sawhorse broke, so I don't have a good safety net for a failed 1rm back squat. Pathetic deadlifts it is, with 1-1-1-1-1, max a "whopping" 230 lbs. Needs quite a bit of work.

CFWUx3 (minus dips-shoulder)

Back Squat:

145x5
155x5
165x5 PR
175x5 PR
185x5 PR

Rippetoe tips enabled me to do this- and do it correctly!

last sets 114 and 115kg

5 x 187lbs
5 x 187lbs
5 x 187lbs
5 x 187lbs
5 x 187lbs

Not that bad will try another 10 lb next tim

M/25/190

As Rx'd

225 across

been doing SS program so focused on form and depth

34/M/185

285/295/305/315/315

45x5x2 135x5 for warm up

225x5
235x5
245x5
250x5
255 fail on 3

I should have started at 240. I wasted energy on the first two sets that could have been used above the 255 mark. Still not too bad considering I did 240x5x3 yesterday.

38/m/241

285
295
305
315
315

28/m/192

180
200
220
220
250(pr)

25/m/172

90
110
130
180
200

m/5'3"/160/29

225-5
225-5
245-3
225-5
225-5

warm down 3x 135-5 extra deep
squats felt good, I love squat day and this is the first time this has come up since I started crossfit. I need to throw this in once in a while to get some extra pop for my thrusters so I can improve FRAN.

Did back squats pretty heavy before kelly the other day. So today did:

3 rounds for time of:
25 Pull ups (C2B)
25 70# dumbell swings
25 burpees
25 95# SDHP

28:20...completely drained.

extremely great WOD fosco...looks tough

What is the recommended weight for this exercise? I looked a the FAQS but it said the weight would be posted with exercise, which it is not.

Thanks for the help.

Rock Steady!

#78
The weight is as much as you can do with good form for 5 reps. Depending on strength this could be anywhere from 45 pounds to 500+ pounds. Also remember the only true competition is with yourself. Do not worry about lifting less than someone else only about lifting more than the last time you tried.

hi #78 The Hosh there's no recomended weight the prescribed weight is the max weight that you can lift at 5 reps nobody better than you to find that wheight...you can add weight round by round

M/40/190

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

275-275-275-275-275

great luv back squats,
just aswell i didnae start my Russian squat routine yesterday.

#78 you just build up to a weight you think you will be maxing out at with 5 reps,then do it 5 times.enjoy.

M/41/233

Back Squat 5-5-5-5-5 reps
135-155-175-185-185

M/48/188 - CrossFit Newbie

This is my third day on CrossFit. I was not sure what weight to start with, so I started low and added.

5-5-5-5-5
1 - 220
2 - 240
3 - 260
4 - 280
5 - 300

Hi Pedro Barrera i hope everything is doing just great bro...

Amazing, we did this yesterday and resting today:

As Rx, full depth but can't do AtoA:

205-225-235-245-255

33/M/6’00/183

5-5-5-5-5 Back Squat
5x185
5x205
5x225 (5 rep PR)
2x230
1x230

Dan D.

s'more,venga!hombre!todo bien,hay nieve aqui,pero
no importa,seguimos entrenando todos los dias.

Hey guys. Just wondering for future WOD's, do you guys do wide grip pull ups like shown on the site or just over shoulder width? And for those who do over 25 in one set how on earth did you get that strong!! (seriously-what training have you done!)

M/22/5'9/155

10 X 135#
155/185/185/190/190
10 X 135#

Really disappointed that I skipped all the strength WOD's in 2008. I think I would be much stronger if I did them.

As rx'd:

6x205
6x225
6x245
5x265
5x275

Question,

For those of you who have equipped your own home gym, where did you get your gear? Im looking to get a few things to start building one (bumper plates, ghd, rings) and was wondering if anyone had any good advice. I've read the journal articles and gone to the links on the main site for Garage Gym and others, but any veteran advice on where/how to purchase these things would be great.

Thanks

M/53/180
Focused on form and depth
225,225,225,235,235

CFWU
135x8, 225x5, 235x5, 225x5, 195x5 (best ROM), 225x5, 235x2 (good ROM), 245x2, 255x1

God is Good, All the Time

hi #89 SB4 my pr is 54 pull-ups in a row and i don't know...i had train 5x5 but crossfit do me hit that 54 pull-ups...i'll try to reach the 65 unbreak before december

m/27/5'7"/186

as rx'ed full range of motion
221
243 (old pr)
265
287
299 (new pr)

#89 SB4

First off, for some reason it doesn't sound like you've heard of kipping pull ups. They are the standard, and almost always prescribed, pull up in crossfit. There are a bunch of videos you can watch in the exercise/demos page and the crossfit journal. If you do know what they are, then just keep pumping them out, you'll eventually get high rep pull ups. Also, grip placement does not matter. A pull up is a pull up. Wide grip, close, overhand, underhand, alternating grip, it does not matter. I would say to mix them up though just for variation sometimes.

Hope that helps.

26/5'9"/138

50-55-60-65-70(4)kg

Should have tried a little harder on the last rep, but didn't have a spot, so dumped it at the bottom.

M/36/5'11"/197

155-175-186-197-208

Form started to break down on the last two sets, didn't have full ROM. Other than that they felt pretty good.

m/28/5'11/168

90-95-100-102.5-105kg

#92Ben,
Check the FAQ under Equipment and in the forums.
http://www.crossfit.com/cf-info/faq.html

60k-80k-100-95k. my hamstrings went really tight and my lower back hurt in a bad way so i stopped. the sets at 60 and 80 were intended as warm up sets but i crashed and burned after my sets at 100 and 95 so i count them now. My previous 5 rep max on squat was 90k so im pleased with the improvement, it is my own fault for not being more conservative and rising more slowly, taking into account my legs are still in pieces from kelly. That said, 2 sets were heavier than my old PR which is a step in the right direction. Squats are my worst of the strength lifts because i have only been doing full range squats for 6 months whereas i have been deadlifting properly for about 2 years. I seriously hope we have a max weighted pull up or max press work out first day next cycle, if its a high rep air squat/ lunges/ squat clean/ snatch i will be in for a long workout. I'll still do it despite the moaning tho :P

After doing that WOD, I can see how incredibly weak my legs are.

Warmed up with 2x10 BB squats, 5 x 45# squats, then i was going to start at 225#, but I only got 3 before i almost collapsed.
then I did:

5x185
5x195
5x205
5x215
3x225, 2xfail

weak. . .

bw 165

subbed box squats

225x5
230x5x4

28/M/140

Warmup- 10 x bar squats, 5 x 135

185
190
190 - F on the last rep
175
175

That failure set really fried me so I had to drop the weight way down. Really need to get stronger at these, that's a pretty poor showing.

275
275
275
275
275

150 5'7.5" 33 yom

205x5/210x5/215x5/220x3/205x5

quads quite sore from "kelly wod" two days ago

5-5-5-5-5

I hate Smith Machines (seems to be no other option in Saudi!).

1- 100kg
2- 110kg/ 242lb
3- 120kg/ 264lb
4- 130kg (3 reps)(X)
5- 125kg (3 reps)(X)

Ryan M/22/185/5'10

195-200-205-210-215

RJ M/22/170/5'9.5

195-200-205-210-215

We were time constrained, definitely could have done more. Oh well, I guess the rest is needed.

Really good day for me today - better than when I did the total on Saturday:
275
290
295 (5RM PR)
300x4
300x4 - I think this might be a 3RM PR too.

Mixed it up a bit for more reps (ski season!).

8x185
8x205
8x215
8x225
8x245
8x255
8x265
8x275

barbell lunges (telemark skiing!)
10x135
10x135
10x135

m/185/25/5'11

155-160-165x3-145-165x4

Last PR was 180x5. Couldn't feel the hamstring connection and drive in the squats today!

m/30/5'10/200

185/205/225/245/250(3)failed on 4

awesome lift, my legs are smoked!

M/22/155/5'11"

Two weeks into the program, now, doing the WOD. Never felt better!

105
115
125
135
135x4

Not high numbers compared to the board, but I'll only get stronger. : )

M/32/6'2"/183

95
115
135
155
185

Trying to correct some deficiencies in form and technique.

EJ
M/35/170
275,275,285,290 PR all x 5
295x3
EJ

F/32/5'2/124

Building up hip strength post SI injury March 08. Happy with this.

95-115-125-125-130

32M -157#

115 - 135 - 155 - 175F (on 2nd rep) - 160 - 165 PR

M/47/6'/184

225
285
315
315
225

Not Rx'd - Used smith machine. I can't wait until I can use a real squat rack.

185
205
235
255
265 - PR for smith machine

Did a different WU as normal. I like to change it up and use some of the CFWU, but focus on what is needed for the WOD. I did some lunges and extra OH squats.

Legs are defiantly feeling it.

JPW

Didn't get the TLA on the unit but I was at Pt. Mugu '91-'94. PMTC then MAWC Weapons Division but a great secret. Many dive trips to San Nicholas island and great surfing on base. Ahhh the good old days. Now just an old fart trying to stay fit.

should be fun, especially making up yesterdays wod

5 x 5 x 165

275x5 x5

100kg
100kg
100kg
105kg
105kg

.... rest day!

Didn't do it.

Did the 5X5 chest workout.

225
225
235
235
245 (failed on 2nd rep, dumped out)

m/38/5'10"/170

M 42, 167

185-195-205-215-220(3)

m39/6'/228

185
205
215
235
240 (4)

Did 5 sets of 3 reps
225, 245, 265, 275, 245.

225, 245, 255, 265(5RMPR), 275(f)

After tying the PR my body decided it didn't want to squat no more! The recent squat vid by Kelly was helpful.

Did this the other day. 5 sets of 215 accross. Really got a lot out of Rip's Strength Programming book. Am making nice gains using an intermediate program tweaked for my somewhat advancing age. All that means is resting a little longer and taking a few more days off.

yest PM did Kelly as rx'd, 24:50

this AM, back squats as rx'd (below parallel):

225
255
275
295
315 (4 out of 5, failed on last rep)

This morning I did back squats as rx'd

45
45
45
45
45

Still new to crossfit. But at least I found one exercise that I am good at!

135
185
225
225
225

5,10,15
pull-up, push-up, box jumps
15 min

#66 - Congratulations Fit Mom on the PR's today - VERY impressive!

#92 Ben - www.againfaster.com for equipment. You won't be disappointed in the gear or personalized customer service received from Jon Gilson.

Rest day for me today. Tomorrow is another story!

F58/140/5'2" (almost)

BS

315
355
355
365
370

subbed Overhead Squats

110-132-154-176-176(4)

185-205-250-250-235

friggin globo was packed last night so I couldn't do pullups/dips. Looked back a few weeks and decided to do:
Overhead squat 3-3-3-3-3
Previous best: 115
95-115-135-155(fail)-135

Front squat 5-5-5-5-5
Previous best: 145
135-155-165(2,f)-done

Try to do pullups/dips tonight

Did yesterday's MU workout

30 MU for time

took 14:30
did 10 muscle-ups (bar was against wall, so I tapped my toes on the wall. I think this gave a little assist, but oh well)

did the remainder pullups & dips

Cheers!
Dave
m/33/205/72"

M/39/5'6"/193

Worked form today - slow and deep.

All x5
225, 225, 225, 225, 245

Wife joined me today for first time ever!
All x5
35, 35, 55, 55 (all Smith), 55 (free)

Question for anyone (JPW, Bingo, Herm @ CF Los Altos, CA): When we did the CFT last month I got 315# up on Squat. I want to try and not guess on the weight for today so what percentage of one's max do you think one should be able to do five times? I was thinking of starting with 250# which is about 80% and trying to go up. Thoughts? Increase? Decrease? Thanks

135-145-155-160-160
my knees keep wanting to come in on heavy squats. What is that..weak adductors? or abductors? I get confused. For my body weight I think my numbers are rally lame, but I dont think I am as weak as they reflect. The squat is a tricky bastard.

trying to post from my I phone

Mike C. #142 - The smith machine is the devil, keep your wife away from it. Go with low weight, free.

M/18/69"/170-180

Warm Up
1:15 min bike ride
Stretches
135x5
135x3
End WU, start Work Sets
210x5
215x5
220x5
225x5 (old PR)
Add belt, didn't want to risk anything.
235x5 (old PR + 10)

Comments: Everything was awesome this workout :)

Did these yesterday as part of Robb Wolf's mass gain program

http://robbwolf.com/?p=177

Warmup:
1000m row, CFWU x 1, squat: 45x5, 95x5, 135x5, 185x5, 225x3

Work sets: 245x5x5

Just finished 2+ months of Starting Strength novice program and finished at 275# for 4 sets of 5. (285 was my previous PR for 1 rep in late November. SS works!) An old shoulder injury returned and limited pressing progress. Lack of bumper plates at gym limited power cleans to what I wouldn't drop... Now hoping to integrate "Building the Gymnastic Body" and Beastskills so I can eventually do muscleups like this:

http://www.youtube.com/watch?v=2q8KMnWUsvg

M/34/185
225
275
295
315
315

185,225,235,245,255

I'm new to crossfit (third day in) and was just wondering if people do strictly the WOD or add in there own things to supplement it. I've noticed a few comments saying they did the squats along with something else.

Thanks

m/26/185

1-245
2-255
3-265
4-275
5-280

ass to grass

still struggling through this return cycle. trying hard not to aggrevate back so a modest 5 x 5 x 70kg.

male 49/77kg

M/35/67/248

Steeler fan making up some lost time from too much partying for the Super Bowl over the weekend.

Warm-Up: Nicole (last Friday's WOD)
21:19, 6, 7, 6, 6, 5, 5

3x5 at 205. Not ready to do much heavy lifting yet.

#147 Chris

THAT VIDEO IS INSANE! That wasn't even a muscle up. He straight up did....like a reverse iron cross up to the top lol. I know that's not what it's actually called but dang...awesome vid

Back Squat

5 x 225
5 x 275
5 x 315
5 x 335
5 x 365

hi jeff welcome...sometimes we do an extra..i'll hit a metcon wod that i like very much...
After the 5x5 of back squats rest 5 minutes and then...
50 double unders
5 burpees
40 double unders
10 burpees
30 double unders
15 burpees
20 double unders
20 burpees
10 double unders
25 burpees

Reemember if you gonna hit something else it have to be a fast metcon wod 5 or 10 minutes max...or you can stick to the page

115-135-145-155-165

CFWU x 3

225/240/255/275/285

135-185-225-235-245-255

Huge PR for me. I think switching to the low bar squat definitely helped, as its finally starting to feel more natural.

m/37/76/200

WU w/ bar & @135#

155
175
175
175
175x3

Last time did sets at 165, so up 10#. 1RM for CFT was 215.

225-245-255-265-285

1RM is 320

JPW

Yes, you did that right! :)

This was quite the pain in my shoulder. Pulling my shoulder back like that while my clavicle is sticking out of my skin a good 1/2 inch was pretty painful.

Ran at 215lb and kept form super tight, no rolling onto toes at all, and went A to A (a$$ to ankles) EVERY time, which, although just below parralell is typically accepted, a full range of motion, recruiting ALL muscle fibers is truly where I get the most growth. I certainly could have done 300 plus by going to parallel, but I would have felt as though I would have been focusing on recruiting vastus lateralis and vastus medialis too much, without respect for ALL of the other muscles that engage at a full range of motion. Yeah, I would have felt as though I was cheating if I didn't bury it. I always wish I was a fly on the wall to watch some of the movements performed that are posted. a) To learn even more, b) to play CF police and advise that big ol' fat ego heads be check at the posting door! lol! But thats just me.
Feelin a little froggy today, so I thought I would leap a little!

Great job all!
~J~
Accept the Challenge, Train Hard and Push Through "IT"!

Me: 42yo/M/5'10"/173lbs/10.5%BF

Warm Up: Some Stretching followed by 5 minutes of walking on hands, inverted one-legged burpees and big, big kipping pull-ups. I taught some good folks back squats for the next 45 minutes and then...

WOD: Back Squat

WU 185 x 10
WU 205 x 8

225 x 3-1-1
205 x 5
205 x 5
205 x 5
205 x 5

I was just not feeling it today. Last time I did 5 x 5 Sauats I did 225 on all reps. Today I felt still spent from Kelly on Krack. I am not sore I but my muscles still feel zapped. Looking forward to rest and refit tomorrow.

Cool Down: 30 Bar Muscle Ups for time 10:38 (yuck) about 5 minutes off of my PR for Bar Muscle Ups.

I also walked on my hands around obstacles for about 5 minutes...

Have Fun, Train Hard,

Billy

I was thinking of starting with 250# which is about 80% and trying to go up. Thoughts? Increase? Decrease? Thanks

Comment #143 - Posted by: Ryan R.

Wassup Ryan :) My $.02:

I would start at 225 for the first set, which should be somewhat easy, then go to 250. From the difficulty of 250, try to guesstimate what your 3rd set would be. If 250 x 5 was easy, go to 275. If it was hard, go to 260. Increase upon successful sets, repeat the weight if you failed.

Just wanted to say thank you to the people who are and will be taking a month to post daily advice. As a new person to cf, it really helps quite a bit! Thank you!

CF warmup x2

185x6
225x5
245x5
245x5
245x5

superset with 95# press

scott

145 lbs for the last set

"I also walked on my hands around obstacles for about 5 minutes...

Have Fun, Train Hard,

Billy"

Comment #163 - Posted by: Billy Olympic Crossfit

Billy! That more than makes up for the "not feeling it" on Squats. I would like to be able to do that one day. You are a stud!

Stupid duty is getting in the way of Crossfit again tonight :(. It's a sad thing. We did Kelly yesterday. I finished a lil over 38 minutes. I was totally feeling the mexican casserole and beer I consumed for the Super Bowl party I went to. Bad bad idea. I was hating my life by the end of round 2. Tomorrow I'll have to hit the WOD twice as hard to make up for my missed day.
I like squats, but I totally suck at them.

Grab the Kool Aid and GET SOME!

Did overhead instead of back squats, need to work on that overhead and core strength.

95 x 5
115 x 5
135 x 5
145 x 3
145 x 4 (so close)

155 x 1 (fail)
155 x 1 New PR!!

I had never really done 1RM overheads, so 155 gives me a good place to start. My goal is a 185 overhead by the end of the summer, so just 30 pounds to go.

warmup 135 lb 185 lb 5 reps each

as rx'ed 5 reps each at:
225
245
255
255
265

pullups x 20
weighted pullups 45 lb:
5
4
3
4
3

WOD done as rxd
5x30lbs
5x40lbs
5x50lbs
5x50lbs
5x50lbs
plus bar.
walking lunges
ran 1 1/2 mile

185
225
275
275
295

As Rx'd:

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

Love back squats... I nice addition to yesterdays and the day before... Let see how this one turns out...

S'more saw your time yesterday... that was 30 MU you animal! Your could catch Rookie before I do hahaha, dam you! Lol

Its great to see the comradery we have here to push each other and make each other excel to be our best, even when we each train 1000's miles apart.
Crossfit is a unique community consisting of a brotherhood and sisterhood that conforms our lives to move beyond the mundane and monotonous. The applications of functional movements are challenged on a daily basis to encourage growth while the unification of mental preparation and physical ability promote a healthier life style. Elite trainers who understand the psychological effects placed on those who perform at there best time and time again, present these life lessons. The true measure of success is not based on results, but rather; the emotional gratification associated with completing the trademark workouts that represent those who have honorably given their life for others. The lessons learned by their heroic actions will never be forgotten as Crossfit embraces them into a united community. As the community reaches new heights and crosses new boundaries the individuals representing the fundamental theories will never be forgotten, each day we give our best to in tribute to those who have fallen.

3...2...1....Lets Get Some!!

M/33/188

As Rx'd

5x225
5x245
5x265
5x275
5x275

Ready for a day off I'm trashed !!!!

24/m/180

First squats in a very long time had to find my max

125 x 5
145 x 5
175 x 5
195 x 5
215 x 5

185x5
195x5
205x5
225x5
250x5

F/38/143ish (yay)/5'4"

5 sets at 110 lbs. Got my heart pumping and me panting!

Hi OneFastBird21 that's a great post bro....well said

Warm-up: - skipping practise 20 min, trying to get the double-under
Technique - squats, front squats, overhead squats, back squats

WOD
1. 5 x 185
2. 5 x 195
3. 5 x 205
4. 5 x 215
5. 5 x 225

Working on technique and balance.

M/39/6'1"/260

WU: Jump rope, 10@45, 10@135, a2a
1: 225
2: 255
3: 275
4: 305 (max from 12/24)
5: 315! (PR, and single rep max from CFT on 1/24)

I love squats!

Now, time to run the dog in this freakishly gorgeous weather and do some serious yoga to regain the inch I'm sure my spine compressed during those squats.

48/m/190

Back squat 5x5 (1)@ 275. (4)@ 280

43yom / 150

185 - 205 - 225 - 230(PR) - 230(PR again)

f/5'6"/140

5 x 95
5 x 110
5 x 115
5 x 120
5 x 130

m/22/5'9"/165

As RX'd

235-245-250-260-270X2 (new PR! My CFT was 265!)

last time: 225-235-245-255X3-245X4

cool down: 60 k2e

135-185-195-205[4]-205[4]

Holy Balls Natalie!!!!! (comment #182)

Freakin' STRONG work. I was thinking of doing the same weights and I'm a DUDE. I know that squats are not my strong point... but seriously! You are inspirational and irritating all at once.

I would start at 225 for the first set, which should be somewhat easy, then go to 250. From the difficulty of 250, try to guesstimate what your 3rd set would be. If 250 x 5 was easy, go to 275. If it was hard, go to 260. Increase upon successful sets, repeat the weight if you failed.

Comment #164 - Posted by: Herm @ CF Los Altos, CA

Good call. I'll go with that. Thanks Herm!

Warm up 135x10,165X8
196
225
255
286
316
2 min rest between sets

M/45/168

185-205-215-225-235

m/45/5'9"/195

205 x 5
215 x 5
215 x 5
215 x 5
215 x 5

Should have gone higher. Got a nice deep ROM though. Next time more weight.

2/3
cfwu x 3

BS 7 x 5
lite lower back sore

150/160/170/180/190

3 sets overhead lunges 50lbs
3 sets Blitzkrieg triple dumbbell presses 40lbs

M/5'10/187#

1)295
2)305 PR
3)315 PR
4)320 oooxx
5)320 oooox

Was a wuss on the first attempt at 320 and racked with some left in the tank. A swift kick in the ass by my workout buddy reminding me that I have a fight coming, got me back under the bar for no. 5 and I gave it everything I had and had to dump on the 5th rep.

73 kgs / 161 lbs for 5 of 5.
80% of cft back squat - had more in me. Bump it up next time!

225-255-275-295-315pr

I'm a little behind, so I did the HPC 1-1-1-1-1-1-1 yesterday. This is a movement with which I originally developed bad habits. One of these was to wear wrist wraps when going heavy. I used to be able to clean 250# with wraps. Now I struggle to get 205#. The bar feels like it's going to drop out of my hands on my first pull. Does anyone have any technical adjustments I can make. I've viewed the videos for the clean technique, but nothing really addresses grip, etc. Any ideas? Thanks!

25/m/5'11"/200
300
300
300
300
300

(135x5)x5 did it right after 120PU/120Dips.

hey s'more i think your met con should be adopted as an official wod,it's a great ascending ,descending,ladder workout.

M/46/6" 225

5x5

225,250,265,275,275

Tried to work on form, developed a problem with my head wanting to drop on heavy sets.

23/m/180
225-235-235-240-240

225-245-255-275-275(1),225(4)

185, 190, 195, 200, 205

m/29/6'1/192

as rx'd

205 x 5
225 x 5
260(pr) x 5
265 3 failed
260 x 5

225
255
275
295
315
m 21 185

135-1165-185-190 (3x)-185(4x)

125, 145, 165, 185, 185 (2)

Had to drop down in weight from the past, now that I'm going A2A per Coach Rip's Starting Strength.

m/38/189/70"

CFWU x 2

BS 5x5: 225-245-245-245-245

Post: 50 thrusters for time @ 65#: 2:45

First BS since back strain. 10# below last 5x5. Form felt better than last time.

155
165
175
185
190

First time in my life for below parallel squats.
It's a LOT harder & the weights reflect that.
Going to continue to work on form and the weight will increase.
135
155
175
180
190

m/29/73/183
145-155-165-175-185

m/35/218/5'11

800m run for warmup(4:15ish)

WOD as Rx'd
185
205
225
235(PR)
235

3X10 GHSU

M/39/175/6'

As Rx'd
W 135-12
225-5
275-5
275-5
285-5
295-5
C 135-12

50 reps of bench at 135 for time. 3:01

S*

225x5
275x3(little ambitious)
255x5
255x5
275x4

TT 1mi 6:28

M/19/5'8"/151lbs

185 x 5
195 x 5
200 x 5
205 x 5
210 x 2

Just fell short of the last set. Not too shabby, given I failed out last time I attempted 195.

M/31/178

added weighted pullups and dips also
5x5
Squats
135,155,185,205,225
Pullups
Bwt, 10, 25, 35, 45(4)
Dips
Bwt, 10, 25, 35, 45

#198
Use the hook grip(fingers wrapped around the thumb)and copious amounts of chalk. If that doesn't help then your grip strength is going to need some work. You can just continue on with CrossFit which will work those forearms good and strong in time or you can start to add some specific grip training. This could include things like hanging on a pullup bar at the end of your workout for time, trying to always hang on a little longer, or doing heavy deadlifts in the rack where you only lift the bar a couple of inches and basically just practice holding on to heavy weight.

225-245-255-265x4(F)-260x4(F)

Trigger point massage has definitely improved my back. Hardly any pain at all during the squats.

38/m/5'11/165

5 rounds of:
5 x Pwr Cln, FS, PJ, BS, PJ
65#-75-85-95-95

#182 Nat...

Dang girl good job! Your making us guys look like lil babies... keep up the insane work!!

S'more... lets get crazy and tip those scales!

m/41/163/6;

185 195 225 235 245x2

last time: 185 195 205 225 235x1

#219
Thank you for your input!

M/23/6'2"/195

135/5
185/5
225/5
275/5 -> not the depth i was looking for
295/3 -> good depth

Yet again, people are putting up some GOOD numbers. Hats off to all of you today. Here are mine. All reps A2A.

225/225/245/265/265

Gotta get my endurance back.

154 - Eric

Definitely -- that is what I aspire to. I started doing work on the MU transition on a Gravitron -- it feels like it's mainly triceps... Doing them like in the vid would take some awesome strength/skill.

Beastskills.com has some good MU progressions.

M/22/165

185
195
195
205
210 (PR by 5lbs)

As Rx'd

95/135/135/135/135

Try going up 50 lbs next time.

Week 4 of Xfit
m/20/6'1/205

405x5
415x5
425x5
435x5
445x5...legs were done but adrenaline was pumping so i took a shot at 465x1, almost stalled at parallel, but brought it right back up where it belongs new PR

As rx'd. Weights in kg.

50
60
70
80**(PR)
75

#89...do the CFWU before you WOD. Long before the excellence of CrossFit I would do pull ups as a kid (part of gymnastics conditioning) and as an adult when still did "traditional" gym working out, I ALWAYS did 3 sets of 10-15 pull ups.

Make them a part of your warm up and knowing how to kip is a great help with pull up numbers! My grip is shoulder width apart..again, gymnastics training.

#92 we got everything for our affiliate garage gym through Again Faster (Jon Gilson). Great guy to work with and keeps on top of tracking things for you. Got rubber flooring from a company out in WI called Linear Rubber Products-Liz Lane was very helpful. Try contacting Merle McKenzie of CrossFit USA (CT) as he had some other good contacts for equipment. Wish you the best!

135x5
185x5
205x5
225x5
235x5
245x3
Knee is holding up nicely, right leg is still weak put getting stronger.

245
265
285
300
310(PR)

#230 Mike S. 445 for 5 reps? You're sick! You've gotta record and post that kinda stuff.

135 x 5
155 x 5
185 x 5
190 x 3 (fail)
190 x 1 (fail)

Quads cramped up on me doing Kellie the other day and still haven't quite recovered...this didn't help. I hate sets of 5, I guess that's where I need to be. Doh!

M/25/72"/185lbs

rx'd:
205
205
215
215
215

33 yom 220 bwt

wod
235/245/255/265/285 (+20 from last time)

need to up the weights at the lower end

8 1/4 mile sprints on the bike with 3:1 rest/work ratio.

215 across

81% or so of last CFT 1rm. below parallel. I don't know how you people do a2a on BS's.

30m/156/70"

as rx'd
165/170/175/175/185(pr)
A$$ to ankles olympic squat.

M/38/172/5'10"

Backsquat 5-5-5-5-5

Rowed 1000 meters

bar-10

95-8

135-6

185-5

225-5

Workout

235×5

245×5

255×5

265×5

275×5 felt really strong came up nice.

All squats below parrellel.

135 x 5
145 x 5
155 x 5
165 x 5 (PR)
175 x 5 (PR)

Whoa baby I switched my form up on these and wow do I feel it in the glutes.

255, 265, 265, 265, 275

really tried to nail form and depth.

Warmup: 500m C2 @ 2:00, 3x10 BE/GHSU
WOD: 135 155 185 205 205
Post: 5xOHS 135#

205
225
235
245
265

M 6'3"/37/215

135-165-185-225-250 will start heavier next time, 250 was strenuous enough for me. Haven't done these in 20 years since HS football.

CFWU

CF WOD
225
245
255
245
245

1xCFWU

5x90
5x100
5x110
5x120 pr
5x110

felt pretty good today, last time I did 5x100 as max so this is a step forward

CFWUx3rounds
95x5
135x5
185x5
225x5
225x5
225x5
225x5
235x5
Not bad, but could have been better.

Those midline tips from kelly the other day really helped.

225, 245, 245, 225, 225

female, age 25, 5'0", 120lbs

135 x 5
155 x 3 (fail)... lost concentration. Stupid brain.
155 x 5
165 x 4 (fail)
160 x 5

185x5
205x5
210x5
215x5
220x4

175-185-195PR-200PR-175

My shoulder will not yet allow straight bar back squats, so this was my WOD:

45 185# deadstop deadlifts with a straight bar and standard stance: 6:12

15 minute rest break.

Below parallel Safety Squat Bar squats:

5x165
5x175
5x185
5x185
5x185

My shoulder likes the SSB as you grip the bar's handles in front of your body while the bar rests on the upper traps. It's a tough lift - sort of a cross between the front squat and a back squat. More core intensive than a back squat and heavier than I can do on a front squat, it's an interesting lift. These want to fold me up like a taco!

I wonder how our guys would have fared in "Tough Guy Challenge 2009."

http://www.boston.com/bigpicture/2009/02/tough_guy_challenge_2009.html

Talk about running into the unexpected...

m/39/67"/183

CFWU X 3 @ 10 reps

205 x 5
215 x 5
225 x 5
235 x 5
245 x 4

25/m/5'11"/175
225-245-265-285-300(PR)
Kelly from Sunday really did a number on my legs but I still got a PR
Thanks for the encouragement s'more.

185-225-245-265-275(ties PR)

Range of motion vastly improved over last time.

CFWU as rx'd

135x5
155x5
185x5
195x5
205x5
215x5
235x5

5'8 170

Well my fellow Crossfitters, I'm off on the Iron Bird to Kuwait tomorrow then onto Iraq in a few weeks. So this should be my last post for a lil bit. Im definately going to continue to Crossfit (i hope my FOB has a good gym). And I will continue to try to convert paople. I'm bringing my rings and some chalk so at least i'll have those. My 1SG is big into Crossfit and Caveman so Im sure between him and me we'll create something to stay up on this amazing Lifestyle/program. Thanks for everything Coach and all posters. Ill talk to ya when i talk to ya.

#235 Boss, I'll be sure to post vids in the future. That was thanks to four months of Starting Strength...and maybe 15 years of martial arts. Keep pushing it man, you'll be hitting 4 plates before you know it

Pedro Barrera thanks man...it would be great to me if you hit the double under/burpee wod sometime

OneFastBird21 i'll type my lifts today bro but because my birthproblem squat is difficult lack of flexibility (tendoms)...but i'll hit it squating is difficult but i like them...just don't spect big loads haha!!

as rx'd
135
155
175
195
205

wu x 3 x 10: ring dips, K2E's, C to B strict pullups, OH broomstick squats, be

205, 205, 210, 215, 220 (did 4 reps then last rep separately)

cfwu x 1

back squat

5 rounds:
185lbs x 5
205lbs x 5
215lbs x 5
225lbs x 5
225lbs x 5
205lbs x 5

previous:
225lbs x 5 12/26/2008
230lbs x 5 11/15/2008

225x5
245x5
255x5
285x5
295x5

After Sunday my legs were beat. I made sure I got really warm before I attempted anything. I am surprised with the results. I will definitely enjoy the day off tomorrow.

5 reps @:
185
275
295
300
300

Smith machine used (only option), so form/loads suffered.

Did yesterdays WOD, 120s in 18:45.

As rx'd......

185
225
275
275
275

28/m/65"/155

135,185,195,205,215

First time going really deep, and what a difference!

Well done Gillian! :)

225
245
265
275
285

wow that was good legs finally!! it hurt... plus i suck at BS...
D'wall-
205
225
245F
225
185

Glover-
225
255
275
295F
225

Looking forward to tomorrows work out... Rest!!!

115, 155, 175, 195, 215PR

In last set, did one deep squat and almost bailed but recovered. Other reps were probably too shallow. Deeper with less weight next time.

Did 2 today:
30 MU for time: Sub 120PU/Bar Dips
@ 25:09

Back Squat:
135x5
145x5
155x5
165x5
170x5
-Went for form/depth, and I'm also weak on squats

@ s'more. Thanks bro! It was extremely tough. Keep up the good work man.

wu: 3 rnds of burpees, air squats, pull ups, and lots of stretching.
225 across the board. All 5 x 5. This is still an improvement, but I could have done better. Motivation just wasn't there today. Arrgh!! I'm looking forward to resting.

oh dear god my hands!

i just did yesterdays WOD and stupidly did bar muscle-ups as I had no where to hang my rings :S

47/m/165

95, 105, 115, 125, 125

Full range of motion.

m/35/170

last time was 5 x 155
thi time 135-155-165-170-175

still weak, but improving, so no complaints

5.3 mile chaser 39:51

135
140
145
150
155 pr by 5#

Happy... still off the 161# calculated from my 1RM of 185#.

225/275/305/325/345 failed on 2

Next time I'll go heavier earlier, I was burn't by my last set

M/40/6'0"/155

185,185,195(4+f),190(3+f),185(4+f)

Ramsland- Good luck in the sandbox.

Sailor Erin - I agree, duty sucks! There has to be a better way.

Mark in Milwaukee - The surfing on base is insane! They put some rocks in since then (to protect some labs) so the right at pointside is gone but the left is a-frame green barrels with a thick lip. I'm goofy foot so its perfect for me. The word is out too so there are always people anchoring their Jetskis and boats just outside and crowding the breaks. Its still fun and uncrowded for how good it is. NBVC is Naval Base Ventura County. I don't have any idea why its not NAS. I haven't watched this season, but I don't know if Jack Bauer got the word that there aren't any Hornets out of Pt Mugu anymore. They left over a year ago.

Rookie - Cool. Thanks for helping out.

Sam 150,185,185,185,200

95,115,135,155,185

slow and steady, focused on good form and flexibility with weight on heels.

M/28/190

CFWU x 3

As rx'd:

185
205
225
235
245

5x315, 5x335, 3x335 (position of the bar was wrong), 5x335, 5x335

F/37/126
Squats... always my achilles heel!
95x5
105x5
115x5
125x5
130x5

bwt: 165

loads: 205-215-225-225-225
notes: Last rep (set 3 & 4) barely touched perfect depth - PR last set.

I got this WOD tomorrow, very important that I make gains. Last time I squatted was the CFT. Not good, the weight I used to toy with is now heavy. Messin with my head. Hopin to see mid 3's. God Bless.

after that video i had to do some overhead squats so:
5x5 of 145/155/165/175/185 (huge pr over 175x2 last time)
then WOD as rx'd:
135/185/205/225/245x3
i was pretty gassed after the OHS so i wasn't very unhappy with the BS's.

28/M/6'/271#

225
275
305
335
365x5

Not too bad! Weight is up about 8# due to weekend festivities!

m/33/160

155
175
185
185
185

as rx'd

30yo M 175lb 5’10”
CFWU x 3; 10 pull ups, 10 ring dips per round.
Back Squat 45lbs x 5-5 95lbs x 5 135lbs x 3 165lbs x 2.

Back Squat
185lbs x 5
190lbs x 5
195lbs x 5-5-5
4 minutes rest per set
Foam roll after
Compared to 081115: 5lbs and 10lbs less on last two sets

Warmed up with:
5/205#
5/225#

Then as RX'd:
(5)sets 5/245#

No squat rack so did six sets of cleans, six sets of jerks and five sets of OHS (45, 65, 65, 65, 85). Still working on my OHS.

Does anyone else have issues with their hands and fingers going numb when you do OHS?

30/m/5'11"/200

290 x 5
340 x 5
355 x 5
360 x 5
370 x 5 (PR)

115 x 5
135 x 5
155 x 5
185 x 5
185 x 3 (failed on 4th rep)

27 yom 6'2" 160#

Pre: Warmup x3 x12 (pullups, 65#SP, back extensions, GHD situps, pushups, squats)
FS 45# x10
BS 95# x5
BS 135# x5

WOD:

155-165-175-185-185

Post: 500m row 2:10

245x5x5 squat to a med ball (I'm 6'3") to make sure depth was more then adequate. squats are not my strong point but pleased with this effort. will add atleast 20-30lbs next time around.

115-135-155-165-165

REAlly need bumpers to push myself without fear of dropping iron.

CF Vancouver or CF Schutzstaffel?

f/21/5'4"/130

115
135
140
145 (pr)
150 (pr)

WU: 2 sets of 10 front squats, OH squats, bent rows w/ bar. Squat 135x10, 185x10

WOD: 225x5, 255x5, *300x4 (PR), 275, 275

*I failed to go down past 90 on the third rep.

Cool down: 225x5, 185x5, 135x5

Day 2 sick as a dog...bleh.

Ramsland #259: We'll all be thinking of you. Keep your head down.

Prev:
185-205-205-225(f)-215

Today: CFWUx1, 135x5/185x5 to warm up, then
205-225-245(f:2reps)-235(PR!)-245(f:3reps)

185-205-205-215-215

These felt good with the new shoes.

135,175,185,195,215(PR)

Also drew Annie from the Hopper Deck.
7:15 (PR)

225, 245, 260, 270, 275
Last PR was 250

135
155
165
185
190

All PR as never done back squats not sure if i was going deep enough but didn't have a spotter

185, 225, 235, 255, 275

30/f/115

135
140
145
150
155

6 6 7 10 11 185lbs

6'4"/19/190#

195# five sets of five

WEAK!

M/24/158/5'7"

Cfwu

As Rx'd

WU - 45#/135#
225#
250#
260#
270#
280#

275/ 285/ 285/290/290

max 5 reps: 290

M/19/150lbs/5'8"

WOD as rx'd:

Justin and Henry: 135-185-195-205-215

215 particularly hard for Justin, not so bad for Henry

135
155
185
205
225

225
235
245
255
265

M/25/6'3"/183#

95
125
135
135
135

got up to 255 lbs.

255
265
275
290
300

23/m/71"/155

2000 meter row w/u
5x135

185
195
200
205
205

37M/5'10"/168#

Warm-up: 100 SU + 50 DU; CFWU 3x13; Burgner WU; BSx1: 135-225.

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

Cool-down: hamstrings stretching; foam roll.

Same loads as last time. Felt SO much heavier this time. Probably shouldn't have pushed through a left sided lumbar sprain.

33/F/5'10"/150

A little short on time today.

175x5
191x5
205x5 (match PR)
210x3 (wasn't up to getting those last two reps)

finished out with 154x10

#182 Natalie- "WOW" IS ALL I CAN MUSTER RIGHT NOW! And, to think I was all "puffer fish" like with a PR at 185-Congrats to you!

255
275
295(f) (4 reps)
275
275
275

Note to self: Stop trying to 1RM dead lift so much.

275-275-275-275-285

Buy in
Squats and Push ups

Run 200
15 Power Cleans, 135#
Run 200
12 Power Cleans, 155#
Run 200
9 Power Cleans, 180#
Run 200
6 Power Cleans, 200# (PR)
Run 200
1 Power Clean, 210#
2 Power Cleans, 215 (PR)

Pretty happy with this, pr'd on power cleans with my heart rate jacked up. About 50# over bdywt.

Cash out
3 x
hypoxic kettlebell swings
P Bar pull overs

215, 220, 225, 225, 230
(220 = previous pr)

Felt good. Probably could have gone a little heavier even.

Chris 27/M/73"/175
135/145/155/165/155

Josh 27/M/69"/185
135/145/155/165/155

Don 36/M/71"/235
135 (Ran 5K right before WOD, worked on form instead of doing WOD)

31yom, 160#, 5'9''
195# for the first 4 rounds and the last one at 200#
Do I ever feel like a wuss. My squat sucks!

5 x 135,185, 3 x 225, 2 x 245, 3 x 5 x 255; then 75 burpees ft: 7:48. I've been doing SS for the past 12 weeks, took last week off and started a hybrid program of strength w/ a short metcon. I'd gotten up to 3 x 5 x 275 but peeled back today after nothing heavy for 10 days or so. Heavy squats are not, I repeat, not like riding a bike. Thanks Coach!

WTF? I feel like such a LOSER! I don't see any women with #'s as low as mine. I'm embarassed...
95-105-115-117-117

CFWUx3x15

squats: 185/185/185

stopped after 3 sets, felt pain in the wrong place

185-205-205-225-225

144, Julie Parisien: Without having seen you, I'd guess that your stance may be too narrow. In SS, Rip suggests that you do an air squat and at the bottom, bring your arms together and use your elbows to push your knees out. Also make sure your feet are lined up with the angle of the knee. Best solution: get a CF coach to look at you or shoot a video and post it for digital coaching. Good luck!

As rx'd

225 - 245 - 265 - 280 - 295 (pr)

180-185-190-195-180

Question- I just broke my buddy lee aerospeed jump rope. Does anyone know if they sell replacement tubing and where I could get it?

135-185-185-195-205(woot woot!)

315-325-325-335 (3 reps)-275

Tweaked my rhomboid a little in set 4, went lighter on the last set for good form squats. Legs are still very sore from Kelly. She was the roughest first date I've ever had.

Wasn't sure where to start. My 1RM is 305.
So i began at 225...and stayed there.
As RX'd 5x5 @ 225

m/20/5'10/180

185
205
215
225
235

should start at 215 next time prolly

45/M/6'/180

DID PUSH PRESS MAX AT CROSSFIT NORTHWEST TUCSON...

MAX PUSH PRESS: 190 POUNDS...BIG PR!!

FAILED AT 195 POUNDS.

GODZILLA

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

144, Julie Parisien: Without having seen you, I'd guess that your stance may be too narrow. In SS, Rip suggests that you do an air squat and at the bottom, bring your arms together and use your elbows to push your knees out. Also make sure your feet are lined up with the angle of the knee. Best solution: get a CF coach to look at you or shoot a video and post it for digital coaching. Good luck!

Any thoughts?

After failing miserably yesterday on my first attempt at muscle-ups I did a little research. Does everyone use a "false grip"(which is basically getting your palm on the inside of the ring where it would be for a ring dip and using this grip for the pull up portion as well)? I tried it today and was able to do a muscle up. Are there any other technique tips that anyone has for these?

Thanks

F/22/5'6"/135

As Rx'd
175/185/195/205/210(PR)

PR'd BY 10 POUNDS!!!! And I lost 5 pounds since the last time this came up. WOO!!!

25/m/200

205/215/225/230/235

as Rx'd
245
255
265
275
285(x3)
275(x2)

37/M/5'10"/163
Just getting back into working out after a 6 week period off...in Brazil! It sucks having to start all over again lol. Anyway, here is what I did for the WOD today (it's shameful):
Backsquat
100lbs for all 5 sets.
The last two sets I struggled on but I didn't rest as much between the last 2 sets. I guess next time I'll up the weight some and rest more. It was tough though.

185
195
205
210
215

Enjoyed that!

m/20/5'8/158

225x5
225x5
235x5
235x5
240x5

Back Squat as rx'd:

5@135
5@155
5@185
5@205
4@225

M/34/205/6'0"

230-260-270-280-290

M/34/5'10"/200lbs.

185x5
225x5
265x5
285x5
295x5

BW 170

5@ 315

Did "300" today.

19:52 as rx'ed

hey all - i had another sleepless night so I bailed on todays WOD and made it a rest day. Will hit back squats tomorrow while you rest. Feel like my body needs healing, so was completely paleo with lots of water. No sugar. Turning in early, but first these words..

O you lurking ladies- you know who you are- like I once was, afraid to post, 'cause you think your weights/ times/ reps are seemingly dismal?

Bingo broke it down last month: Crossfit is YOU vs. YOU. A lesser woman would be embarrassed to crow about a 175 DL PR. Not me! LOL I was so stoked bout hitting that #, and it was about 55 *less* than most ladies. I didn't care! It was a 30 # increase for *me*. I am gonna be happy as a clam when I break *26* min on my 5k. I'm sure others would check their shoes for cement treads if they ran that slow, or but not me. :) Perspective. Put it in perspective.

You're already drinkin' the Kool-Aid, girl! Stop sippin' it, slam it!

Giddy-up!

Let's post the next WOD.

Great job today guys and girls, nice PRs.

as rx'd
155-165-165-165-165-lbs.

zp1

M/24/6'2"/286 lbs.

225x5
275x5
295x5
315x5
335x5

O you lurking ladies- you know who you are- like I once was, afraid to post, 'cause you think your weights/ times/ reps are seemingly dismal?

...

You're already drinkin' the Kool-Aid, girl! Stop sippin' it, slam it!

Giddy-up!

Comment #357 - Posted by: Strong Lil Pony F/37/5'5"/138

Thank you, Pony!!! :)

265 255 for 4 rounds. Just didn't feel it today.

no back squats for me since I dont have a weight rack

did 120/120 from yesterday:

13:30 PR

150lbs x 10reps x 4 rounds

With

1/4mile (400m) sprints in between each round.

185, 225, 225, 235, 245x3

135x5
225x5
225x5
255x5
285x5
315x5

Didn't know if i could get 315 still--came into crossfit out of weight lifting and used to do 315 for complete sets of 5x5......

have to make certain sacrifices for new goals i guess-

M/45/5'9"/168

Since today is my Birthday, I guess I am now OFFICIALLY in the Masters Category (i.e. an old dude)

225x5
245x5
265x5
275x5
275x5

New to CrossFit...How long is the rest period in between sets on workouts like this one? Watched most of the tutorials but could not find rest periods on work outs that call to go heavy like this one and the Dead Lift for 1-1-1-1-1-1-1.

My WOD results as RX'd.

135
155
175
195
195

I rested 45 sec between...could have gone heavier if longer rest. Any advice would be helpful as I want to go up in weight on BS but also use correct rest periods. Thank you!

225
245
255
255
255

235
245 X 4

Backsquat 5x5 reps

58/M/195 - 185, 205PR, 215PR, 220PR, 215 - PRs for 5 rep sets

48/F/125 - 45, 55, 65, 75, 80

185/200/210/220/220

And there was a free body comp at the gym : 6.1% body fat... previously probably a lot higher! haha thanks crossfit

m/21/145/5'7

1-mile warmup run
x10 bar/135

wod:
165-185-195-195-200

30 skin-the-cats

245x5
275x5
315x5 PR
320x3
315x5

30m/175

308x5x5

well off pr...pretty fried today

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

135
135
145
165
165

Plus:

Dead lifts
135x5
185x5
205X5

SDHP
95X5
115x5
115x5

This corresponded to my 5x5 program perfectly:
all for 5 reps:
BS: 135,185,225
315 x1 set
335 x4 sets

Shoulder Press:
95-115-135-145-155
DL:
245-285-315-335
Weighted PU's:
+25#'s x 10 reps, 3sets
20x3 sit-ups
calf raises 15x3 275# on machine

thank GOD tomorrow is a rest day ; )

later,
b
m/32/5'8-1/2"/175

#386 David, on max weight wods, 1,3,or 5 rep sets, take as long as you need for recovery but not so long as to cool down.

32m/5'9/180 Foot reconstruction this past September.

135,140,145,150,155

120-130-140-150-160
all up 5lbs

Sorry my reply to David should have been to comment #368 not 386.

m/19/215

225-240-250-255-260

Been awhile since I did anything for legs.

48/male/6'/202/week 13 CF

205 (5)
260 (3)
260 (3)
260 (3)
225 (5)

260 is a PR for 3. Hoped to get 5 reps at this weight but fell short...I'll get it next time!

185-205-225-225-225

135 - 10
185 - 5
225 - 5
225 - 5
245 - 5
225 - 5
225 - 5
185 - 5

M/27/217

225
225
225
225
205

M/39/6'3"/256

wu: 135x25
225/245/265/285/315
135x16

Cash out: 3.1 miles

24/M/180

135-185-205-205-225(3)

Made up 120 120 beforehand.

John Wopat, glad to see you posting here again, you were missed.

m/44/17

as rx'd
135
165
195
225
245

M/23/165

205,215,225,230(PR),235(PR)

M/19/5'10"/155lbs

185
190
195
200
205

m/30/163
as rx'd
135x5
185x5
195x5
215x5
225x4(got it up but my form got off)
Time for some much needed rest!

#378 THANK you for the tip. Next time I will rest a little longer and go heavier. Loving CrossFit and the CF community! Work out at a local Gold's. I have noticed and met people doing CF. The stop watch and sweat give it away. It is starting to look like others in the gym(not doing CF)are just moving to slow and not getting much from their workouts..oh well. Thanks again

Still fairly new to squats, trying for perfect form early so I don't have to correct anything later on. My weight looks pretty sad compared to most, but all squats were well below parallel, form was as good as I know how. Which I think is pretty good considering all of the videos I've watched and articles I've read on the site and in the journal.

115,135,145,155,155

BW 70kg
70kg across the board

185, 195, 205, 205, 195
(26,20)

225, 245, 275, 275, 275

M/27/74"/23?

CFWUx3 with 3,2,2,1,1 on pull-ups

Did a 5,3,2,1,1 squat warm-up don't remember the weights.

285x5x5 (pr) when you are new, it's all pr

5k row - 24.43.09

Really concentrated on going deep enough. Definitely not a2a. I don't think I have that flexibility in my ankles. Legs feel fine. Lower back not so much. Any pointers? I think I'm going to stay away from the heavy lifts and see if my back can get back to good.

115, 135, 155, 170, 180

30/m/198

205
225
235
245
255

M 34/143/5'7"

230-230-230-230-230

phew, finally read all the comments!

First...
As Rx'd
205-215-225-245-250
Definitely could have done more, but wanted to be safe since i remember hurting my back last time i did this before i ever started posting. Next time 275, and then 300 :)

Then i made up the 120/120...20 minutes due to having to share. But hey, sharing is caring right?

Now on to all the posts that caught my eye in particular:

#182 Natalie
Whoa....(that's all i can really say)

#230 Mike S
You also earn a well deserved "Whoa"

#254 Nihilator
That looks so insanely fun! I wanna do it! If only there was one state side!

#259 Ramsland
Hope you get to read this sooner than later. Good luck and be careful over there. You'll be in my thoughts and i'm sure many others as well. We'll be looking forward to hearing from you! Stay strong

#303 bingo
Get well soon! Seems like a lot of people i know are getting sick recently. Rest up, eat well, and recover quickly. We want ya back at it!

#357 Strong Lil Pony
Sleep well tonight and get some rest! As always your words are a wonderful collection of thought and motivation. Good luck on those squats tomorrow :)

Aannnnnd....done! Sorry for the ginormous post!

24/m/168

225x5
245x5
265x5
285x5

ran out of time b/c i had to go to work. i would have gone for 300 for 5 but i most likely would have only gotten 2 or 3 reps.

135x5
225x5
295x5
315x5
325x5

#34 s'more

Hey buddy nice job on those muscle ups! I'm jealous! Hope you do all right with the squats today too. I know you said something about having trouble with your tendons, so be careful. But as always, work hard :) Take care buddy, big hugs!

30/m/5'10"/210

245
255
265
265
265

as rx;d

135 x 5
220 x 5
270 x 5
290 x 3 -failed at 3
280 x 3 failed at 3, 270 x 2

Back Squat 5-5-5-5-5 reps- 195-225-235-235-240 PR!

m/40/143/5'6"

135x5
185x5
205x5
225x3
205x5

M/23/6'4''/205

Got real deep on these guys
225 x 5
255 x 5
275 x 5
295 x 4
275 x 4

In college (squatting every week) I put up 315 3x and thought I was going to poop myself. Feel pretty good about this, especially after a clean workout on Sunday and skiing yesterday. I want to hit 315 next time around for 5 good ones.

TP.

m/48/181

Only had time for 3x5

225
235 (pr)
245

My right knee was buckled on the last rep due to lapse in concentration...

26/m/185

185
205
215
225
235 (F)

#332-MD Melissa

You are your own yardstick my friend. Reflect on today, make notes in your record book regarding how the weights felt, what's your sleep pattern been like, fighting a cold?, etc.... and, bottom line, if you know in your heart and your head that your #'s for today were examples of you chasing excellence (love that Coach phrase) then it's all good.

95,135,185,205,185. lost 13 lbs during 3 months off with knee issue.

m/52/170

Scott m/48/6'/210

200-210-220-240-260

185
205
225
235 (2)
225 (2)
PR is 245 ... I haven't felt good with squats for a couple months now. Pretty disappointing but I'm increasing my fat blocks so I think that will help a lot.

m/41/72/175

as rx'd
185,185,195,200,200

As Rx'd

255 x 5
275 x 5
295 x 5
315 x 5
315 x 5

CFWU2

135x10,155x5,175x5 for WU

195-195-195-200-200

Been kind of hectic lately with midterms and stuff so my schedule has been all out of whack.. Still pretty exhasted but it's getting better:)
115
125
135x4, F on rep 5
130
130
Off to study for midterm number 3!

I used to love squats - back in the day when I never even went to parallel. Now it's a2a!

225x5
225x5
225x5
225x5
225x5

I am struggling with the a2a part and thought I was there but I took a video of the last set and found I was a little short. I lightened up the load and did a couple more sets (135x5) working on form.

upon reflection - I am po'd at myself because i am sure i didn't go deep enough on my squats i will concentrate on form and a2a next time not so much on the weight.

On a happy note did 5 kipping pullups today and got applause from the old ladies at the gym I work out at. Been doing CF for just under 3 months so this is big for me but i think my kipping needs work!!

225
245
245
265
265
M/42/6-1/200

Back squats 5-5-5-5-5

35.5kg – 45.5kg – 65.5kg – 75.5kg – 80.5kg – 85.5kg – 90.5kg – 95.5kg – 98.0kg – 100.5kg/221lb (couldn’t get down to 90+ degree knee flexion on last 2 reps @ 100.5kg)

Previous 5RM PR was 75.5kg though, so I’m happy!

205/210/215/215/215

185/225/245/245/255

Need to buy more weight...

180 x 10
190 x 10
200 x 10
210 x 10
220 x 10

Good and deep. Should have started loading on the 2.5 lb plates and kept going.

m/39/74/222

5 x 225
5 x 315
5 x 335
5 x 365
5 x 315

Did them all like I was taught by the squat Nazi (my football and weight training coach), "Ass to Grass".

m/20/5'9"/161

220-220-220-220(x4)-215(x3)

49/m/143
140
160
185
185
185

185/205/225/225/225

Compare to 081224:

145/185/145/145/185

(12/24)135/160/190pr?/205/225f
185/205/215/2253xf/230f
legs destroyed still from karen yesterday

36/m/5-11/220

1 hour grappling as warm up. My sparring partner is an offensive guard for the NY Giants. This was a long day at the office. He literally picked me up like I was a little kid. Lotta time working off my back.

Squats
135
205
225
235
245

It's amazing how hard I'm breathing at the end of a set.

5x135
5x155
5x185
5x205
5x215

M 38 5'10" 151.8#

CF WOD 201:
5 RFT: 10 DB Squats (2x35# DB)

08:07.46

m/48/176

135/185/225/245/260(PR)/245/225/185/135

Previous PR - 255 lbs 081224
Previous PR - 250 lbs 080930

Did wod immediately after judo. Played for 1.5 hours including 6 rounds of randori. Each round consisted of 4 minutes of work and 1 minute of rest. Worked on gripping and defensive strategies.

The kids did 8 rounds of tabata (rest on bottom) squats today (20s work/10s rest). The only thing my kids hate more than squats are tabata squats. They did not complain, however, and did the wod like troopers. Way to go Luke and Brittany!

Mom had jury duty and did not do the wod today.

205
225
235
245
255 (x3)

this was my second day of CF and how fortunate for it to be one of my favorites.

1st set - 225
2nd set - 245
3rd set - 245
4th set - 255
5th set - 255

Male
Height: 5 foot 10 inches
Weight: 175 Pounds

185x5
205x5
225x5
265x5
305x5

MGySgt. USMC M/47/6'2"/202

WU
135 x 10
185 x 5
WOD
225 x 5
235 x 3 (F)
230 x 4 (F)
230 x 2 (F)
230 x 3 (F)
225 x 2
230 x 1
235 x 1

Struggling again. Humbled again.

OooRahh CrossFit

5x5:

225-235-245-265-275(Fail on 3)
felt pretty good, no back problems! Hoping for that 275 next time

22/M/160

Burgener Warmup

215lb
235lb
245lb
255lb
265lb

Set a preworkout goal for 250 by the last set, thought I had a fighting chance to get 275 but didn't have time.

m 27/6'/216
CFWU

275
275
295
305
315

Felt I could have gone heavier after I finished.

changed it up for a total power day:

squats:
X7 145 lbs
x5 165 lbs
X3 185 lbs
X5 165 lbs
X7 145 lbs

deadlift shrug: (*I'm a lot weaker without having alternating grip...)
X7 135 lbs
X5 155 lbs
X3 175 lbs
X5 155 lbs
X7 155 lbs

kettle bell swings (w. dumbell) -70 lbs- max reps
X8
X10
X10

I'm hoping this will help out my cleans!

As for girls posting. I feel embarrassed ALL the time. But you smart ladies are right... it's against myself. I think all the women that post are awesome!

M/31/6'3"/202

185
225
225
245 (Fail for depth)
225

I'm calling my current max 225 for form. I'm sure I'm not alone when I say: If we define the back squat the same way as Coach Rippletoe, many outside (and some inside) the CrossFit community have never done a single squat in their lives.

My tabatas have improved over the past 9 months, now it's time to get serious about back squats.

Cheers.

m/31/230/69"

255
275
295
305 my form started to suffer
255

185
205
225
235
240

m/26/175

My squats weren't very satisfying but my goal to become a kipper is falling into place.
I spent two days of the last WOD cycle practicing and made it from 2 to 5 in a row. Today I got 10! (I can deadhang approx 12). This is going to do wonders for the high PU WODs!.

My squats were weak today.
155 > 165 > 175 > 185 > 195
should have gone heavier.

M/19/5'11"/165

As Rx'ed
185-195-205(fail, 5th rep)-195-195

135-135-155-155-155

20/m/6'2"/195 lbs

185-205-215-225-235

23/m/5'7"/145

155/185/205/225/245x2

M/37/185/5-10
5x5 back sqt.
185, 225, 225, 225, 225
same weight as last time, much better form.
Next time add more weight.

135,155,175,185,195

70,75,70,75,75 kg

5 x 60kg
5 x 80kg
5 x 90kg
5 x 95kg
5 x 100kg (220lb)

warm-up
- Jump Rope
- 100 Forward
- 50 Backwards
- 10 crossing

8 BW Squats
10 Squats with Bar

WOD: Back Squat 5 x 5
Set 1: 135
Set 2: 140
Set 3: 145
Set 4: 150
Set 5: 155

Could done a bit heavier. Really focused on technique and lifting fast to develop explosiveness. I noticed just a few times I came up on my toes, but for the most part I stayed on my heels.

m/35/68"/172

Back Squat
5x275
5x315
5x325
5x315
5x315
8x225

Really feeling the bodyweight loss on these.

29yo, 5'11", 174lbs

245
255
265
275
285

Another step up from last time, in November. Almost started to hyperventilate by the last rep, I was sucking so much air.

225, 275, 295, 305, 315(3)

First post in a while. I've been training for and recovering from my Krav Yellow Belt Test.

CF warm up x 2
185
205
225
225
225 x 4 (eek)

last time: 185, 205, 225, 230, 235

m/40/6'0"/195

185
185
225
225
275

285
205
225
225
225 x 4

last time
185
205
225
230
235

Subbed front squats

55 kgs x 5
60 kgs x 5
65 kgs x 5
70 kgs x 5
75 kgs x 5

225-225-230-235-235

195# all reps
sore ankle...took it easy

40/m/176cm/72kg

As rx'd

80-85-87.5-85-87.5 kg

#464 Dave in Munich: I'm in Munich too. Drop me an email if you want to hook up with me for an occasional workout.

WU: 5 min jog on treadmill, samson & stick stretches, OH squats w stick
WOD WU: 5x45#BS, 5x95#BS, 5x115#BS, 5x135#BS, 5x145#BS, 5x155#BS...

Results: 5-5-5-5-5 = 160#
What's the recommended rest between sets? I did one-ish minutes.

That's a lot of back squattage at the psuedo-globo. I don't think I've ever done this so this is a good baseline for next time. Concentrated on pushing from heels. Good stuff.

By the way, everyone else's posts are amazing! One day, I'll be able to do those higher weights.

225
235
275
315
335

Nice & deep, but try to go a bit deeper next time.

Followed by 30 minutes of treadmill walking.

145
145
145
145
155

Felt pretty good. Will increase weight next time.

FRONT SQUATS

185x5
195x5
215x5
215x5
205x5

28/M/5'11"/195

Worked up to 225 ties PR

M/40/206/6

135x5
155x5
175x5
185x5
195x5 (fail on 3)
185x5

2nd time doing back squats free. Definitely sure i was getting low enough in the 1st 3 sets but not so sure all of the reps were low enough on the last three. So 175 is pretty much my max on the back squat for 5 reps now. Getting better though!

all sets at 199

185,225,275,285,300(2reps)

174 and 323 - you are my heroes

95x5
145x5
165x5
175x5
185x5

first time doing this, wasn't sure what my numbers could be. need to start at 175 next time.

f/30/160/5'6

m 20 5'10 178#

185, 225, 275, 285, 300 (2 reps)

As Rx'd

CFWUx2

135 x5
225 x5
275 x5
315 x5
350 x5

Used wrap-around pad on bar

47 / 175

160-180-200-200-200

Not a PR, but I'm happy with the last 3 sets

185,225,275,315,315

m/31/5'9"/167

195
210
225
230
230

34/M/180

255 x 5
265 x 5
275 x 5
285 x 5
295 x 5

35/M/5'10/191

255 x5
265 x5
265 x5
265 x5
275 x5

225# x 5
245# x 5
265# x 5
270# x 5
275# x 5(PR)

CFWU MINUS OVERHEAD SQUATS
WOD AS RX'D
BACK SQUATS
95LBS
115LBS
135LBS
155LBS
175LBS

ONE WARM DOWN SET @ 95LBS

FINISHED UP WITH ABOUT 15 KIPPING PULL UPS...I FINALLY GOT THE KIPPING MOVEMENT DOWN THANKS TO ADRIAN'S GREAT VIDEO DEMO. I JUST HAVE TO WORK ON GET TWO AND THREE IN A ROW NOW.

ROCK STEADY

23/m/196
275,315,325,330,335

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

60kg, 60kg, 65kg, 65kg, 70kg.

Pleased, couldn't do 70kg last time.

Manager of the gym came in last night, think he got more than he bargined on. Instead of the usual two of us there was about 7/8 of us. As the lone female he said it was due to me dumping the weights that the mirrors were coming off the wall. He has video evidence. (it could not have anything to do with the body builders who dump their dumbbells at the mirrors as they pose).

Funny how it's the female that gets the blame. The blokes that I train with all pointed out that they all used the weights and so did a lot of the other patrons of the gym and how could all the damage be blamed on only one or two people.

Tommy the oly lifter even asked for a platform to be built. Think we are more likely to see pigs flying but if you don't ask you don't get.

Good Fun

225x5
245x5
256x5
275x5
295x5

CFWU- 13 pu's @ 30 assist
10 x's 40lbs
45,55,60,60,65
10x's 40 lbs

155,175,195,215,235
next time try to start at 160 or 165

warm up
45x5x2
135x5
185x5

215x5
215x5
225x5
230x5
235x5

205
215
225
235(f)
230(f)
225(f)

24/m/6'7/220

205x5
225x4 (fail on 5th)
205x5
215x5
225x4 (fail on 5th)

135# warmp up
185#
195#
205#
215#
225# fail after 3

31 5'8'' 151 (4 years ago my peak was 208 lbs, out of shape....fat)

20 warm ups 45 lb bar
10 full-extion 90 lbs
5/135
5/135
5/135
5/90

My back was starting to hurt. I have had some sciatica and lower back injuries and still happens occasionally so I must watch out, and don't want to cheat using a belt.

Crossfit is kicking my ass more than heavy weights ever did and I lost 4 more pounds since I started, and I think it's that stubborn viceral fat under my belly button. Damn!

m/37/190

145
155
165
175
195 (PR)

185
225
285
285
285

225-225-245-245-245-225 (extra set)
little light worked on form

#92 - Check out http://www.roguefitness.com/ this is a great site to get everything you need to build a complete garage gym for crossfit.

27 yom/160#/5.9

135
205
205
225(PR)
235(PR)

Had some back issues yesterday so I came to this today instead of resting. I'm glad I rested. I made absolutely sure I achieved full ROM the whole way. The very last one was on the verge but I made it happen. Not a bad day. Thanks CF

maxed out on squat cleans:

155/175 pr/185 pr/190 pr

22/M/167

Weird workout for me today

CFWU

135
225f (miscalculated weight) used a MantaRay
135 with MantaRay, didn't like it, ditched it
135
185
205 probably didn't get low enough
205 still probably didn't get low enough

I actually started seeing stars in the last set, but felt fine. This was 10lbs less than last time, which was odd, but I stopped going anyway. Wonder what's going on.

275-295-305-315-325(f)

34/m/200

No back squats due to shoulder inj.
Front Squat
135 x5
150
165
180
200 x5

23/f/145

Warm up: 2 mile run

90 x5
110
120
140
160 x4 (fail 5)

After: 2 mile fast run + 30 pushups.

that midline stability piece on the 31st really helped my squat form. I was one of those people turning the pelvis over from the start. Anyway, I got up to a set of 225 for 5 breaking parallel, and I could really feel it in my glutes while keeping my torso pretty erect.

m/31/5'11/177

Should have read JPW's WOD description before I began and started a lot heavier. First day with new shoes from Rogue fitness--felt glued the floor!

135x5
155x5
185x5
205x5
225x5

38m/6/183

175.180(prev pr).185pr.190pr.195(3f)

185-195-205-195-195

Full a$$ to ankles which makes a big difference. Still feeling it.

As rx'd 185-5
195-5
205-5
215-5
225-5

m/58/185/

m/25/5'11/185

177
199
221
241 pr by 16lbs
251 pr by 26lbs
all squats bellow parallel

70,72.5,75,77.5,77.5kg

185-205-225-245-255

A little apprehensive coming into this. Before Crossfit, I never did squats below parallel, so these full ROM squats have been a bit of a change - wasn't sure how I would do with heavy loads.

Pleasantly surprised with the results. I felt strong today. Feel like I might have been able to go higher, but glad I didn't push it.

CFWU x3 Std

95 x 5 Warm up

135
155
175
185
215

135 cool down

15 K2Es, 21-15-9 #45 Kettle bell swing, 2 x PAC 1:22, 60 situps

275
275
275
275
275

5 x 245
5 x 275
5 x 295
5 x 305
5 x 315

I used to squat a lot more back in my days of college football, but I have never done this much weight without the crutch of a very stiff weight belt. So even though the lbs are not impressive I feel like I am performing a higher quality exercise now.

135-135-135-135-135

BW 170

5x5 back squats

245, 257, 267, 275, 285

M/29/6'3/175

145, 155, 160, 165, 175

M/36/146

@ work, 180# warmup X 3
200X5
220X5
230X5
240X5
245X3, then dumped it, barely got #3, PR by 15#.

all reps below paralell, really worked on keeping the bar on the shelf, and keeping my elbows back & up...

275-315-325-335-345(pr)

Oddly enough, knees felt a little tweaked during a 135# x 20 rep cool-down, but not during the WOD itself. I'm just glad that tomorrow's a rest day.

135----nowhere near deep enough
115----better but not deep enough
95-----close but not ass to heels yet (x3)

225
230
235
240 (Failed on 5th rep)
240 PR!

Back squats are beautiful, and a battle.

295 x 5 x 5, 285 x 5 x 4, 275 x 5, "with feeling."

Forgot to post yesterday, but...

275x5
315x5
335x5
365x5
375x2 (F)

I need to invest in a power cage, as I probably could have gotten the final round for five despite the fatigue, if I knew I could dump safely.

33/m/6'/195

225 times 5 sets

1st tym doing this
95
115
135
135
135x3f

135-135-135-155-155

AM Running- 10x200m
Rest 5x the 200m time.
37-34-33-33-35-33-34-32-34

PM Lift
cfwu 2x10
5x5 back squat
85-110-125-135-140

did this a day late - day 4 on cf
185x5
195x5
205x5
205x5
215x5

225 x 5

235
245
255
265
275

F/123/135lbs/5'7"

135 x 5
135 x 5
155 x 5
155 x 5
165 x 5

Really sore from yesterday!!!
225x5
275x5
315x3
275x5
295x5

165x5
185x5
200x5
215x5 (pr)
215x5

warm up=135
185x5
215x5
225x5
250x5
265x5
285x5
drop set=135

m/37/173

135,165,170,170,170

With Bill Pappas at Crossfit LIS. Getting good coaching makes a heck of a difference. Ride it down, drive it up. Repeat.

cfwu x2

warmup 135
225
245
255 PR
225
225

could have gone heavier, but wanted to drop a little and focus on form last 2 sets

WOD B/S 5-5-5-5-5
w/up ,air squats,squat therapy,b/s 60k x10, x3,
80k x10 , 100k x 5,

110k x 5, 112.5k x 5, 112.5k x 5, 112.5k x 3,
110k x 5.

cooled down half way through when centre manager came in ,couldnae get back up to same no's,to stiff.
i think he didnae expect the constructive criticism,cos his staff are usually at odds with us for one thing or another and he's never in the gym .wee Elaine had to explain to him what a
bumper plate was ! and he's the manager !
we dump bumper plates on rubber mats,what they're
made for !
i think we've got him contemplating a platform
to keep us out the way.
then he'll see that it's the b/bldrs that dump 46k d/b's next to the mirrors.
i don't think he'll be blaming you any more
Elaine.

225
245
245
245
255

Arthur:

230-250-270-280-290(PR)

Old PR - 255

Felt good, next time 300

Julie:

Day off

295,335,360,380(pr for 5),315

used 225 for all reps

m/43/185
200 5
220 5
245 5 5 5

255 x 5
275 x 5 for 4 sets

Felt much better than last time

205
225
245
245
245
225-6
135-10

09.02.04

Back Squats 5x5 = 5000#
155
175
205
225
240

Did 2 extra 2x2's @ 240 after the work sets w/ Cliff checking my back angle and mid foot alignment.

m/54/69/172

39/m/163

205/225/245/260/270 (failed on 5th rep)

G

45/55/60/60/60

bw: 172

5-5-5-5-5

185-205-225-245-255-260

No failures.

155/175/195/205/215

F/45/5'2"/126

#358 Strong Lil Pony: I took your words to heart in my workout today "Stop sippin' it, slam it!"

85-105-115-125-130

PR was 75#!

cfwux3
burgwux2

squats 5x5

135x10
185x8
225x6
245-265-285-305-315

34/M/190/6'

205
255
305
345
385 pr

M/28/163.5/5'10"

95x5
115x5
135x5
155x5
175x5

Have never done BSquats before. Started to lite and was sure how far too push it. Long ways to go.

185
205
225
245
255

BS 5-5-5-5-5

275-285-295-300-305(PR by 30lbs)

WOD: Back Squats 5-5-5-5-5 reps

Julia: F/44/5'2"/151
PR: 45
50, 55, 55, 60, 60

George: M/40/5'8"/157
PR: 100
95
115
135
165
185 Failed at 2nd rep, then had to go

315 x 5 max (past parallel)

36 M 170#

245-255-260-265-270PR

155,165,175,185,195

875 total
previous 825

M/39/150

225
230
235
240
245

CFWU
They got rid of the GHD situp equipment, so I did situps on a decline bench at the steepest setting.
60# assist on pullups and dips

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

175
185
185
185
185

185/185/190/195/195

215
225
315
335
340

18/m/167/6'

185x5
205x5
205x5
215x5
220x5

pluse three sets of 15 pullups and 15 dips. didn't feel like i did enough yesterday, until today when my legs felt like shit.

AWESOME!!!

215
225
230X3
225X4
225X5

225
225
225
225
225

M/40/173.5

135
155
165
175
185 (3, 2)
135 x 10

Did 10 more of the flying pullups, and then 40 total of kipping.

295lbs this time
275lbs last time

sets of 25 double unders in between rounds consecutive reps

Sore the next day and did 15k on the bike in 30m crossfit endurance wod

as rxd:

225
245
255
265

225 - barely got last set so reped out 225

m35/168/5'8"

155x5
185x5
205x5
225x5
235x5

cccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccc

26/m/155

115x5
135x5
155x5
135x5
115x5

First time doing this exercise. Not half bad.

205/225/245/255/255

29/m 140lb

squat:5*5

157.5/180/180/180/180lb

m/27/170

185-195-205(f)-200(f)-195(f)

haven't squatted since x-mas. Missed the crossfit total and other squat wo.

back squat 5-5-5-5-5
185-185-185-195-195

once againg felt like i could go higher but haven't squatted in so long and didn't want to hurt myself

135-185-225-275-275

5 sets @ 165

27/6'8"/220

225-225-225-235-245

1 - 075lbs x 10 plus 20 sit-ups
2 - 095lbs x 06 plus 20 sit-ups
3 - 095lbs x 08 plus 20 sit-ups
4 - 105lbs x 05 plus 20 sit-ups
5 - 105lbs x 05 plus 20 sit-ups

225/245/245/245/235. Needed spot through 245s. Performance limited by "Kelly" the day prior.

m/24/6.1/200

Parallel, not below.

225, 250, 255, 265, 275(pr)

225x5
235x5
250x5
275x5
300x5 PR

185/205/205/205/185 working on my form.

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

190-195-200-205-210
------------------------------
Compare to 081224

185-190-195-200-205

225
275
295
315
325

115
125
130
135 failed on last rep
135

done day prescribed

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

cfwu, warm-up bs: 10x45#, 10x95#, 5x135#, 5x185#

WOD: all below parallel
195
205
210
215
225(2f)

don't do well with these in the morning.

M/31/5'9"/160

205
215
215
215
220

100,105,110,115,120

12/24/08--100,105,110,115,120 (smith machine)10/02/08--60,100,100,110,120(x4)

135, 155, 175, 185, 195

I need to start heavier next time, perhaps 175.

Did one hour swim immediately prior to this. Probably about 2000 meters.

185-205-225-245-265

Felt good!

M/33/70"/170#

135
155
175
195 (3 reps, PR)
215f
205f

Man, I'm shot! Bummed about failing on rep 4 at 195. Also hoped to hit a 1RM on 215, too. Legs and hips are really sore this week, but I kept my form consistent throughout the wod.

155-185-185-205-225(PR)

warmed up with 4.5 mile run and 5 reps at 135lb

did as rx'd.
185-205-225-225-225

175
195
205
205
205
as rx'd

Went light and worked on form and ROM.

155, 165, 175, 185, 195

little warm up

225 x 1
275 x 4

noticed an imbalance for sure. favoring right leg still.

33/M/208 22:15

As Rx

m/33/6"0/225

As Rx'ed

135/155/175/195/205

This was how I hurt my back last year, so I was a little nervous. Kept the weight light, moved slowly, and tried to focus on form. Considering my max squat is 355#, it felt good to at least do some squats. I had been avoiding this since I hurt my back (bulging disc) last year.

27/m/155

We did this the day after that crazy leg workout, so we weren't feeling up to pushing our legs, haha.

115, 135, 155, 175, 155

cfwu

w/u 1 set with 135

225 for 5 sets

265
315
325
335
355

John
225
245
265
285
305

155 165 175 180 180
last 2 reps a bit high both 180 sets

As rx'd

225
275
295
315
315

135-155-175-185-185

m/22/217

185,195,195x4,185,185x4
legs felt weak ... probably from Kelly

As rx'd

115
120
135
140
145

175, 195, 205, 215, 215

eight reps on last set. either my spotter got a little too helpful, or i played it too safe. hope to get 235+ next time.

felt ugly today, coming down with something, canker sore.

115, 120, 125, 130, 135

1. 225
2. 245
3. 245
4. 245
5. 245

M/27/5'8"/180

225-245-265-275-285PR all to 12" ball
Then 3 rds Weighted Pull up (55#), Weighted Dip (55#), unweighted HSPU (not for time)
3-3-7
3-3-7
3-4-7

1: 225 x 5
2: 235 x 5
3: 245 x 5
4: 255 x 5
5: 275 x 5 (PR)

This was after squatting the prior day and being somewhat sore from it. Started low to see how well I would do. I took a gamble on the last set and it paid off.

M/175/5'9

M/30/6'/198

Iron Cross . . . stretches

1 mi, 2% grade, 8:40

CFwu (76#, 82#, 88# assist)

Squats:
45 x 5
55 x 5
65 x 5
75 x 5
85 x 5

These felt surprisingly good form-wise . . . better than the air squats of the CFwu that continue to terrorize my left ACL.

23/M/5'9/155

135/185/185/185/185

Could definitely have done more weight, but struggling with shoulder flexibility and bar positioning. I think I need to do these every other day or so just to work up base strength/flexibility in my shoulders and nail down the position of the bar on my upper back.

as rx'd
205
215
225
235
245 *PR

M/41/5'11"/190

135
155
175
175
175

F/38/5'6"/140

95
105
115
125
130

28/m/185

275x5x5

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
23/150
WOD as rx'd

225 - 245 - 265 - 280 - 295 (pr)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

225
255
270
275
280

M/35/78kg

1. 100kg
2. 100kg
3. 110kg
4. 110kg
5. 100kg

185 for all sets.

Made this up today before 30 MUs WOD

Didn't have much time, since I was fitting in both during the same session, so I stopped at 225lb (3rd set). Gonna push it harder next time, and not short change myself.

Take care!

225-255-265-275f-275f (completed 5's with assist @ 275)

255/265/275/285/295

WU + (185-205-210-210-210(f3))

90kg - 100kg - 102.5kg - 102.5kg - 100kg

275
295
315
335
345

225,225,245,245,225

32/m/190

As rx'd:

225
225
225
225
245 (Probably should have moved up sooner)

m/30/157

225, 225, 225, 225, 225

Starting to get the low-bar positioning. I used to have the bar too low, which was uncomfortable and killed my balance.

f/25/5'9/135.5

125, 135, 145, 155

did not complete last set -- started having sharp pain in my left hip flexor on the 3rd set and was worried about hurting myself.

185/185/205/205/205

C-
worked up to last 3 sets at 195

5-5-5-5-5 Squat WOD:

275
295
315
325
340

these felt good. getting closer to my 5 rep max during my sr. yr of CFB.

Had to skip again... School sucks!

2@ 135lb X 7
3@ 155lb X 7

2nd WOD today; playing catch-up for 5 missed- sick

did 155 for all 5 sets

need to do more next time

45/50/55/60/65/70/75/80/85/90

145-155-165-175-185

185 x5
185 x5
225 x5
225 x5
285 x5

170 x 5
190 x 5
210 x 5
230 x 5
245 x 5

m/36/5'8/159

32/m/6'2"/205

Performed on 2/6/09.

245
245
255
275
275

Phil 4:13

back squats:

5-135
5-155
5-165
5-185
5-185

then: on the squat machine at the gym to get a max:

5-200
5-210

185X5
X5 sets.

WU with pvc OHS
w/ bar
95 x 5
135 x 5
185 x 5
work sets
205 x 5
215 x 5
235 x 5
255 x 5
265 x 5
235 x 5

70, 75, 77.5, 75, 77.5kg

185
205
205
215
135

225x5x4
225x2

Thought I could do maybe one more in the last set but it was getting to me. This is way more than I've done for sets of 5, at least anytime recently.

30-m-170

run 7 minutes 4 incline 8.0

135 x 10
135 x 7
185 x 5
215 x 5
275 x 5
225 x 5
135 x 6

@thegym

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

ran 5k on treadmill
135,140,145,150,155

M/18/170/70"

Got a bit too ambitious in the beginning, and had to work down to a reasonable weight for me

205x3
185x5
175x5
170x5
170x5
170x5

m/36/6'4"/97kg

70kg
100kg
100kg
100kg
100kg

Deepest Squats I've done in a while

# dumbbells x 2

20-25-30-40-40

m/37/5'10"/180

as rx'd:

185
205
225
235
245(4)

Butt2ground.

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

5x135
5x185
5x205
5x225
5x250

275, 285, 295, 295, 305x4

CFWU
135/5 wu
185/5
205/5
225/5
225/5
225/5
M/48/180#/72"

135, 165, 185, 195, 205

warm up: 135# x 10
185# x 5

wod: 205
225
235 fail on 5th rep
235 redemption!
245 x 3 didn't even attempt the last two. i knew i was DONE!

135x5
225x5
275x5
275x5
275x5
275x5
275x5

Crossfit warmup followed by back squats 5 x 5

10 x 154
1. 5 x 198
2. 5 x 220
3. 5 x 242
4. 5 x 264
5. 5 x 264

m/48/175

165
185
205
220

M/46/5-9'/160

155
165
175
180
185

m/35/5'9/174

CFWU - 3. Reg reps. Superman. Burgener.
WU 225X3
265,275,285,295,305
Only 4 1/2 on last set. Bob had to help spot.
Little disappointed with last set. Don't think lumbar curve was quite right & not enough hip drive.
Same weight as 12/24 & November.

185
205
205
205
205

This time: 135 155 185 185 195 (2 good ones on last set, rest shallow)
Last time: 155 175 185 185 175
Time befo: 115 135 155 175 175

second day back after a week off sick.
still a little weak but better for a tough workout

5x5 squat
90kg
100kg
105kg
105kg
90kg
then 8x80kg and 8x60kg
felt my form off a little at bottom of the heavy sets - littls strength and lost confidence mentally

decided to hurt myself afterwards so did
5 sets of
30 anchored sit ups
25 back extensions

6 mins 14.

felt alive for the first time in a week when I staggered out of the gym

CFWUx3
205-215-225-235-225 (205-205-215-225-225 last time)

60, 60, 60, 60, 60kg

m/22/5'11"/180

225, 255, 275, 295, 315
(Max'd: 355, 365 - fail)

210
230
240
255
255

33 yom 210 lbs.

Wu then

225
265
275
285
225

Groin either cramping or pulling, right leg

as rx'd:

90; 92.5; 95; 97.5; 100kg

H- 225-235-245-255-275PR
E- 225-235-240-245-250
S- 95-115-135-155-175PR
Meyer- 225-245-250-255-255-255-255
followed each set with a set of 10 squat jumps
been 4 days and I can still barely walk!

135 185 195 205 215

225
225
245
265
265

Last time 185-265

M/64"/150 Completed on 04MAR2009

CFWU X 3
WU - 135X10, 185X5, 200X5
225X5
225X5 (fixed the form)
235X5
235X5 (again had to fix the form)
245X5

95 lbs. for all reps

185x5, 205x5, 225x5, 245x5, 265x3 & 265x2

cfwu x 1
wod
135# 5x10

M/31/6'/174

@rx:

242.5
253.5
264.5
270
242.5

35M185

225, 235, 245, 255, 255

T
205, 225, 235, 245, 185

135,155,185,135,155

legs lost so much strength from way to much fining. no excuses, will be strong again soon

would somebody please explain to me the rationale behind the running portion of cf? I popped a calf Yesterday....halfway through first 800m.....i know...all the purists are saying...WELL YER RUNNING IMPROPERLY SMART GUY....dont wanna hear it....i just need somebody to tell me why 800m x4.....it's such a turn off....and don't get all elitist on me either...im already mad at myself.

TODAY - I can still squat with a popped calf....COOL

JD
M/6'0"/185

135 x 5 for form practice

Kelli 85 x 5

D
177-187-187-197-202

Messed up and did 3 3 3 3 3
315
365
405
425
445

205
215
220
225
230