Crossfit Solano is training harder than ever!

Logizzle is training hard for the upcoming games, a silent assassin.

3-2-1 GO!!!!!!!!!

Sweet!

So excited for this WOD! Back squat is hands down one of my top 5 favorite lifts. Cannot wait!

GET SOME!

Woo Glad this doesn't have chest or abs, I still need some rest from wednesday!

Off to bed and an interview in the morning!

really nice workout..big hugs everyone have a great training day

Should be easy enough...

Yessss new squat shoes just got here today. Blue patent leather!

Good times!!

DARNIT! Can't back squat.

3-2-1-find a sub!

Two 20# vests and a 95# dumbbell held in the right hand will have to do. Maybe it will be for reps. Let's see what happens.

Don't know who Dave Tate is, but if that's him in the pic, I want his job.

kgs

100-100-100-100-100

How's the knee Rookie?

hey Herm try this....

7 rounds:

5 one handed burpees
10 one handed squat clen & jerk (55 dumbell)
20 walking lunges

hmmm dammit.. i trained on the rest day and now dont think ill have time to pull this off before work...

might have to double up tomorrow

Love back squats! Thinking about pairing this workout with the CF endurance workout. any thoughts??

Nice, just did this on Saturday.
225
255
275
285
295 PR

Then today "Heavy Fran" for my first attempt
15-12-9
135# thruster
45# PU
Time: 11:58, Should have gone faster.

Anyone else want to give out their "Heavy Fran" times?

Back Squat 3-3-3-3-3 reps i am a cross fit rookie how do i do this is it 5 sets of 3 reps and what weight do i use is it 70% oy my 1 rep max? help

Squats rules!!!!!!!!!!!!!!

I feel lost in strenght these days because i skip the cft and some wods of singles.
Sometime i read a post from Herm "that kind of training makes a crossfiter strong"

Some crossfiters like my brother s´more and me are met-con adict and we fall in the mistake of skip strenght training. i think we start to understand!!!!!

Big hugs from Ecuador brothers in cf and as always SORRY ABOUT MY ENGLISH!!!!!!!!

flash im from down there. where do you train at?

"Love back squats! Thinking about pairing this workout with the CF endurance workout. any thoughts??"

Comment #15 - Posted by: Flash @ Southern Illinois University Carbondale at March 12, 2009 8:22 PM

Tomorrow is tabata for CFE. It's okay to warm-up with it. Won't take much out of you, especially if it's run, bike or row. Kinda different if you swim.
------------------------
"Anyone else want to give out their "Heavy Fran" times?"

Comment #16 - Posted by: soccerman/23/182/6' at March 12, 2009 8:27 PM

8:42, done on July 7th of last year.

i like what mr. tate says about passion....so true!

Way to go Coach. Dave is the band and chain guru. I am going to use chains on this squat workout.

Carlox

Big side hugs brother. The english is fine.

Dave Tate is on board? Thumbs up. The guy is a legend.

HEY!!!! good day to hit my met-con DOUBLE UNDERS/BURPEE YEI !!!!!!!!!!! =D that metcon DRAINS all the energy OFF my body but I LOVE IT!!

Tommy - I would say nearly 100%. was doing some DU's for warmup today and jarred it again, but still managed to squat ok. not completely pain free but damn close. How are things going with you?

where do i sign up to spot her next?

F/27/5'0"/108

Sweet, I was hoping it would be a heavy lift day. Plan on working the MU progressions after. Gotta get that first one soon, so I can stop subbing 30 MU's for time with ring pull ups and dips. It just takes way to damn long...

NICE!

I fished my wish with this workout.

I have a question about the zone diet. I weigh 170 at 69inches with an athletic build how many blocks is that. My buddy is 245 and 76 inches with moderate body fat mostly athletic build what is his. We are both avid crossfiters.

where is annie?

Seems like I could listen to Mr. Tate for hours. I like videos like this.

Todays WOD... GET SOME!

looking forward to this one . . . keep the excellent motivational pics coming :)

jordon,
zonediet.com, dr. sears official site. has good block calculator. i think you have to register to use it, but its free. good luck.

Yikes! I heart CrossFit!

Fourth and last consecutive day of doubling up! Thank goodness! Kinda bummed it's heavy since i just did the CFT yesterday, but I'll do it!

awesome. deffinately an area i want to improve on. did a 4 mile run for pt this morning so it should be a good day.
Im starting to check the site for pix now more than the WODs..

KevinClark

I checked out the website at zone.com and It had me at 20. I think thats to high though

jordon

there are links to two different block calculators on the crossfitendurance.com website. they are in the margin on the left side.

Absolutely gorgeous! Looking forward to a heavy day =]

Absolutely gorgeous! I'm ready for a heavy lifting day =]

#17 greg ferguson

yes it is 5 sets of 3 reps.

Your working weight should be roughly 93% of your 1 rep max.

You can work it a number of ways. Two of them are;

1. Warm up then use the 5 sets to get up to your working weight. Eg if your working weight is 150 lbs you might do this after the warm up: 120-130-140-150-150 (all X3 of course)

2. Warm up and work up to your working weight and then do all 5 sets at your working weight.
Eg warmup and then do some squat warm up too (maybe 120-130-140) and then do 150-150-150-150-150.

Personally I prefer #2.

Use good form and weights you can manage. Check out the Rippetoe videos in the journal and the FAQ's.

Regards.

and welcome!

3-3-3-3-3 Back Squats

Warm-up throughly, you can use the CFWU or Burgener or Admundson, whatever, but make sure you don't jump right in without doing something.

Next, practice some back squats using the bar and gradually increasing weight for a few sets. You aren't looking for fatigue here just geting the movement pattern and correct ROM locked in.

Then it's time for your "work" sets. You are doing 5 seperate sets of 3 reps each. You will see different CF veterans using different techniques. Some will use it as a work-up, building or adding weight each of the 5 sets, maxing out on the last set.
Others will warm-up and then stay at the same weight that they can barely get the 3 reps on for all 5 sets.

Rest as much as needed to completely recover between sets (2-5 minutes).

Remember these aren't easy days. Like Castro said in one of his CF programming videos, if you have the energy after a heavy day to go right into another WOD, YOU DIDN'T GO HEAVY ENOUGH. These days are still max effort just taxing the body differently than met con days.

Hope this helps!

anthony

Well it's official I have the flu. Last nights WOD cough as many times as possible in 24 hours while maintaining a 101 degree fever . Time to beat 16 hrs unbroken . This sucks !!!!!!!! I miss my box already , this will set me back a week or more. Wifes the only one healthy , taking care of me and the boys (6&7 yr old) who also have the crud. God bless her!!

Why is there never a compare to link when we have heay lifting days? This would be very helpful

*heavy

I am beyond excited/impressed that Dave Tate is going to be a contributor from now on. Awesome.

Rookie.

Good to hear about the knee mate.

Trying to sort out insurance it really is holding the whole process up.

ok cheers thanks

Looking forward to this!

-Adam
http://www.21-15-9.com/users/1

really psyched for this one...the legs feed the wolf boys and girls

Dave Tate with CF ? Awesome !

Finalement debout à 5am ce matin!!

Fait CFWU 3 rondes.

WOD : 225-225-245-245-245

J'aurais pu en mettre plus... faisait le focus sur descendre le plus bas possible.

23/m/180
SP(3x5): 135(pr)-135-135
95lbs 12x
20-minute run
Deadhang MUs, headstands

m/30/bw81kg

125kg small twinge lhs
120kg
120kg
125kg
120kg

Goodbye legs its been fun ;-)

#16, 8:41 3/6/09

Current pb for 3 = 115kg/258.75lb
Current pb for 1 = 122.5kg/275.625lb

3x 80kg
3x 85kg
3x 90kg
3x 100kg
3x 117.5kg/264.375lb new pb for 3

60,70,75,75,75 kgs

Smurf it up!

how do i get that job?!?!

m/32/6'2"/193

New guy. Warmed up with air squats then 5 reps each of 95# then 135# and more air squats.

205x5
225x3
225x5
235x3
235x5

I was a little dizzy after that last one. But it felt great!

225x3
275x3
275x3
275x3
275x3

Here is our first video as an affiliate at goCrossfit PAducah.

we try and tackle Fran...and of course she wins

http://www.vimeo.com/3611647

Holy crap i love the back squat days. You ever get that sense of unbalanced after the first set? I tend to forget how to balance for some reason when i start the first set. haha mainly cause i do so many air squats that i forget that using weight on my back is a different mistress.

Anyway, we'll see how this goes. 300 i here i come bebe.

Charlie.

P.S:Check out my blog which is entitled "A fatmans foray into Crossfit".I details my journey to changing my life through crossfit. Using it to help me get on that grind and breath fire(while crapping thunder).

http://charlesabouzied.wordpress.com/

Have a good one everyone

dave tate talks to crossfit. excellent!
this will piss off a whole load of t-nation clowns.

225
275
315
335
365 x 1

Got a bit too ambitious on that last set.

Also, I took Kelly Starrett's advice and kept my knees from going forward. It really did make a difference in my hips.

210x3
220x3
245x3
255x3
265x3 (PR)

feeling good, thats also my PR for 1RM so should be able to smash that next time it comes around

275-315-335-345-315

275,295,315,315,315

M/41/5'11"/190

185
195
205
210
215

F/38/5'6"/140

105
115
130
140
140

S'more you old dog you! hhaha, good to see you posting again, glad all is well bro missed ya and straight up hugs for you!

Carlox welcome bro, even though you been for a few days already, your brother S'more is animal and if your older that means your have to be one too! Awesome to have ya aboard!!

Herm where you at? I dont normally post before you? Best be watchin out! I'll get ya in those lifts too ha! lol

Rookie good to see you are progressing well, becareful with overloading your injury, even when it feels great it still could a lil TLC, lol You da man still in my book! Keep raising the bar and forcing me to work even harder!

To all the pretty ladies of Crossfit, I am gonna steal on from S'more here, hope you days are great and you keep up the good work your an inspiration to all, lots of hugs to go around!

Jakers, where my shirt! Hahaha lets see what we can do today, got a feeling your gonna have some massive posts!

To the rest of the crew I bid you good morrow and wish you all a safe and triumphant day!

LETS GET SOME!

Great to see you highlight a great guy like Dave Tate. www.elitefts.com is a great site for gear and great articles! Customer service is top notch.

Back squats:

185-185-195-195-205

Still working on technique

As rx'd

185
225
240
245
255

cfwu x3 (15)
145 warmup

225x3
235x3
245x3
255x3
265x2 bad form
(225 x3) (245 x3)

27M 6'5" 225#

I thought Rip was the guy!!

wow...that grrl is beautifine!!!

Not a good day. Warm up on the bike revealed sharp pain under the knee cap after 7 minutes. I did 15 min on the bike (the last 5 at about level 3) and then streached. Tomorrow the most that I plan to do is play golf, and drink beer. Rest day Sunday.

225
275
285
290
295F
275

Metcon

3 Rds
1:20 Rows
95LB SDHP 21-18-15
Wall Ball Shots 21-18-15
11:50

CFWU

Warmup:
45, 95, 135

WOD (80%):
185, 205, 205, 225, 225

M/42/179/6'1.5"

WOD
CFWU X 1 (45# bar on OHS), BS 95X10, 135X8, 165X6, 195X4

215, 225, 235, 235, 240 (PR for 3RM)

m/29/6'1/193

as rx'd

225x3
255x3
275x3
275x3
285x3

28/6'8"/218

275-285-295-305f@3-305f@2

225
250
275x3

m/31/5'9"/167

225
235
240
245
255

Cant wait for this. Love squats!
Get It

I was looking forward to the WOD today. Wasn't sure how much my heel would take in weight, but was planning on easing into it and getting a decent poundage on the bar.

But woke up sick. Will take an additional rest day and lay low today. Probably best for my foot anyway.

Hottest woman, ever, period. Wow. Are you guys sure CF is about functionality, because, damn.

185/225/225/225/225

Warm up
5 Rounds:
10 Dead Lifts 135 W/ Snatch Grip
10 Push Ups
5 Dead Hang Pull Ups

WOD Rx'd

225 X 3
225 X 3
245 X 3
265 X 3
295 X 1
Went back down to 245 X 3

As Rx'd

225-245-250-265-275

FINALLY back on track with everyone!!! Today will be my last double WOD day. Hitting up the PU/Ring Dip/Situp WOD later. This cycle just started by i can't wait for a rest day already lol. I need it!

48/male/6'/198/week 18 CF

Did back squats 2 days ago so went a bit easier here

265 x 2, 225 x 3, 225 x 3

Also today for the first time was able to kip and string 3 pullups together...with an extra swing in the middle of each rep. If I get rid of the extra swing I'll have it. So close!

Slight mod to fit my lifting program:

Back Squat
245# 5x5x5x5x5 legit @$$ to ankles all 5 sets

Shoulder Press
105# 5x5x5x5x5

Power Clean
145# 5x5x5x5x5

That's great Dave Tate is working with CF now, www.elitefts.com has provided tons of excellent informtion all free, similar to what CF has given us, so teaming up is just going to up the game even more.

Should be easy enough. BTW crossfit women are the hottest!

2k row (8:28)
CFWU (64# assist)

105# 3, 3, 3, 3, 3 back squats

Still sick and feeling like hell.

M/25/185

275/285/285/285x1/225

did this WOD yesterday. Today, for some ungodly reason, decided to do "murph"

run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile
total time 54:21
also did it in 20 lbs of body armor too! feel like i'm gonna die! probably the hardest WOD in a long time! thanks crossfit!!

Back Squats are a weakness for me... good to get some work on them.. note to self... do more of these!!
125-145-155-165-170x1

Only got 1 at 170.. 170 is a new single rep PR.

27/f/132

150 5'5.7" 34 yom

225x3/235x3/245x3/235x3/225x3

cft max x1 few days ago was 255

5'7.5" amendment to my stats "comment 100"

Thank you.....thank you that its legs today...im still dead from wednesday! i will hit this up after work

Thank you...thank you that its legs today. Im still dead from wednesday.

i'll be getting my lesson on humility after work

I also did the "Murph" with Red3, but I was delusional enough to do it in full kit about 50lbs..
Time: 1:12:22
Stick a fork in me.

225x3
275x3
295x3
315x3
315x3

bw 165

subbed box squats

245x3x5

Pony & Lisa - expecting to see great numbers from you ladies today!!! Get it girls! I will hit this tomorrow. Abs still sore after the other day's WOD. Hurts to breathe!!!Getting CT scan results for my shoulder today :( Where is Jennifer?? tgif to all!!! Miss you, Herm!6 days baby! Hugs to S'more,Carlox and fam!!

m/28/5'11/168

10 min AMRAP
5 overhead squat 55kg -- from the floor
20 jumping pullups

7rds

Did Deadlifts since I squated heavy two weeks ago, and havn't DL'd in a while. Got up to 3*285 which was my previous 1x max. So very pleased.
DL
225
245
265
275
285

5x3

225
275
295
305
315

C: 305, 315, 325(f), 320(f), 320 PR
M/22/6'1"/203

B: 205, 215 PR, 215(f), 215(f), 210

m/26/6'1"/183

215-225-235-245-255(F)

Thanks Jakers:

I whish a heavy squat day for you!!!!

New squat shoes felt awesome btw! And my feet looked SO good!

http://www.vsathletics.com/product.php?xProd=1807&jssCart=b12e50be14bc77ce08dd05be09321185

205/215/225/235/245

Hello Everyone!!

It has been too long since my last post and now that I am moved and have an internet connection at hand, I will be more active!!

This weekend I am coming to New York City to take part one of a course about fulfilling my desires (www.mamagenas.com if you are interested). It would be a fabulous accompaniment to visit an affiliate provided you are close by. I am staying in the East Village (415 East, 9th Street). If you are close by, or close enough, please ring me at 416.985.5344. I am uncertain when I will have access to a computer over the weekend, but email is okay too and hopefully I will be able to check it.

Best to everyone - push hard, be proud of every moment and spread love to everyone....I will be in more often!!

LOVE JEN
PS For those who asked nutrition questions, I am playing "catch up" when I return on Tuesday.

that woman is georgeous, excellent posture too!

no access to squat rack today, did elizabeth (squat) instead

as RxD

9:53

225
225
275
225
235

Did 6 sets because I felt confident
Also added a set of 20 push ups after each set

110kg
115kg
120kg
125kg
130kg
135kg

Used a box and went way down low...legs are buzzing already...loved it

185
195
205
210
215

Yay! 205 was my old pr. Beat it by 10. Finally getting stronger and hitting prs again.

4 x 185 lbs (failed on the last rep of the 5th round)
1 x 175 lbs

35/M/78kg

1. 110kg
2. 115kg
3. 115kg
4. 115kg
5. 115kg

M/47/6'/185

135 wu
185 wu
185
195
225 not deep eough
225 a little more depth
185 good depth

Squatting with Vibram's Fivefingers

105kg
110kg
112kg
115kg
117kg

Advice...

This WOD seems easy enough but tomorrow I am doing the 15k Gate River Run. Should I rest or hit the WOD?

CFWU
10x 40&45lbs
5x 55
60,65,70,75,80

185
205
215
225
205

275x3
285x3
295x3
305x5
315x3

38/m/243

275,295,315,315,315

CAN'T WAIT FOR THE LEVEL 1 CERT IN MONTCLAIR TOMORROW!!! I've been off for nearly 2 weeks due to injury so I bet it's really going to hurt. I'm F*****G AMPED!!!! 3-2-1 GO BABY!

#122 Nice Allison!!!woo-hoo!

28-m-pa
5-8 190lb.

Maxed out 3 reps at 405.

315X3
365X3
405X3
365X3

235 (previous PR)
245 (pr)
245
245
245

The last three sets at 245 were rough.

M/35/183

225
245
275
295
315(PR)

Yet another beautiful body by crossfit.
I love it!

male, 36 y/o, 149#, 68"

CFWU
WOD
155, 175, 175, 185, 185

51/M/145

165
175
185
195 (PR)
200 (got 3, but a little short)

Pete in Rockland- I'm going to the cert @ guerrilla fitness this weekend too! Im the chickie in the motorcycle jacket... can t wait to meet everybody LOL

m/30/5'10/200

2.4 mile run before WOD = bad idea

225
235
245
255
260

m/26/5'8"/aprox 140#

165 x 3
175 x 3
185 x 3
195 x 3
205 x 2
185 x 3

last 5 sets were barefoot. first time squating w/o sneakers. it was awesome.

(29,21)

185 x 3
205 x 3
225 x 3
245 x 3
275 x 3

#127 Keith M.

Advice...

I'd rest and be fresh for the River Run - you'll have more fun. It's in Jax, right?

#1: 80kg
#2: 83,5 kg
#3: 83,5 kg
#4: 83,5 kg
#5: 83,5 kg

mmo

Knees were hurting today. kept it a little light.
23-m-160 all weights in lbs
185X3
195X3
205X3
225X3
230X3

m/28/6'1/160

Back Squat

225x3
245x3
245x3
245x3
245x3

Back Squat
315x3x5
All full depth, form still needs some work.

I don't understand the reps can someone explain please?

F/26/5'2/110

115x3
115x3
125x3
125x3
135x3

315
325
335
345
350
Ran out of time, could have gone at least 20 to 30 pounds heavier.

M/26/5'11/175

225
245
265
275
285

Pony - im soooo jealous - you and Lisa both doing the cert this weekend :( My broke ass will get there one of these days when im not paying for braces, jr life guard camps, and dance costumes etc. lol! Cant wait to hear all about it!!!

all 250

This is for #148. #43 will answer your questions! Just take some time and read through the posts.

275 x 3
315 x 3
335 x 2
315 x 3
315 x 2

275 x 3
225 x 10

f/40/137/5'0

warmed up with 1K row

95-115-135-155(pr)-165(pr)

not too shabby for me

255-275-285-300-275

Yeah...Smurfette is looking good...I dumped her a while back though. She just wasn't doing it for me anymore.

: )

M/25/135/5'11"

165
175
185
190
200

58/M/195 - front squat wu
- front squat 5x3; 155, 160, 165, 170, 175(PR)
- back squat 17x155lbs.
I'll do a metcon when we get to the cabin in the mountains later today.

Finally, now I've got the squat rack in and my oly plates and bars. This is the first time since august I've been able to do back squats!
I have some work to do to get back to where I was but it's definately a labor of love!!
all weights in kg
60 x 5
84 x 4
90 x 3
100 x 3
110 x 3
115 x 3
117.5 x 3

225
235
245
265 (fail 1st)
245 (2 reps, failed 3rd)

m/38/5'10"/170

#121 Doug

You on the right board? This one is for Crossfit :)

48/m/190

275/285/290/295/300

felt weak and unmotivated today... only did 3x5 at 375....

m/31/155lbs

100, 110, 120, 130, 135 PR

No rack, so I used front squat with same reps.

M/32/190

1-315
2-325
3-335
4-345
5-355

M/56/166

225,264,274,284,294

m/38/190/70"

CFWU x 3

BS:
WU 135x5, 185x5, 225x3
BS: 255, 275, 295, 295

Post: Skill work - jump rope 300 SU

F/37/124
Back squat, 3x5; one of my least fav exercises as it is one of my weakest! Trying to do more of these and have a better attitude towards them- only way they will improve, right??? Okay...
105x3
115x3
125x3
130x3
135x3
140x3; this was lookin ugly so I didn't attempt anymore. Good depth, below parallel

225
245
255
265
275

255
275
285
290
295

245-245-255-265-275F-265

275F 1 rep good, 2 reps insufficient depth

Jennie: 27 F 165# 5'9"
Back Squat
3-3-3-3-3
135-155-175-195-215

Cuss! Swear! Foul language! Blankety, blank, blank! Stupid freaking squat gremlins! Alas, I will forever be working around osteoarthritis. Well, it's either the arthritis or I am just mind-humping myself whenever I try to go over 260. At 265 - whether on a set of 3 or 5 - I constantly lean weight off my right hip/knee to the left and thus fail the lift because the weight starts moving forward and rolls me onto my toes. There is no sharp pain or no Rice Krispie crepitus that keeps me from either going into the full squat or lifting the load, but the persistant ache just seems to say, "yeah, right buddy, I don't think so".

260 - 3,3,3,3,3 (tried 265 twice - set 3 and 5 -, but form/technique still sacrificed on all six lifts).

chap-stl---
I actually generally train at the Student Rec Center on the Campus of SIUC. I am a Student there and I work at the rec center so that just seems to work out the best. I have just recently heard about a crossfit gym in Makanda IL which is only about 10 minutes from my apartment have not checked it out yet however. What about you? Where do you train at?

Herm---
Thanks again for the tip with the CFE thing.

WOD as px'd
185, 205, 225, 225, 200
...felt like i was giving up form for more weight so dropped it down on the last set to go deep into the squat.

CF Enduarance WOD as px'd
treadmill 8:00 mile pace 20 sec on 10 off 16 sets

Awesome workout today!

ALSO, Got my 51 year old dad into the gym today and starting crossfit!!!!! We did the CFWU and he did the WOD with a light weight bar. Excited that he is getting into it because he saw how excited I am about it.

Warmed up with 10 back squats @ 45 bar

75
95
115
115
125

Probable could have gone higher. CF trainer made me start out slow. Form was on the money today.

After that I did 800 meter farm walk 25lbs weight over head, 40 hip flexers, and 60 crunches.

F/38/140ish/5'4"

130-130-130-120-120 low bar back squat
Might as well have stayed at 130 bc it all felt the same! PR for weight. Hope my form was good-I tried.

I think BJ's quote should be revised to reflect that he is currently the UFC lightweight champion.

28/M/140

185
185
190
190
195

Quick recipe question: any good suggestions for sweet potato-something as a post workout meal?

And today: Nice to have some cfsb stuff coordinating with the WODs
CFWU x2
60 x3
70 x3
75 x3
80 x1 (fail)
75 x3

Then short (but awful) metcon: 5 rds w/ 5OHS
AMARP (10 mins)
5 OHS (50k)
20 Jumping PUs

325 x 3 x 5 sets, no spotter or safety rack

cfwu x 3
3-135
3-185
3-205
3-225
3-225

as rx'd

365-365-365-365-365

Warm up with 2 sets of 10 with 95 and 2 sets of 10 with 135

185
1/4 mile run at 10 MPH
205
1/4 mile run at 10.5 MPH
225
1/4 mile run at 11 MPH
245
1/4 mile run at 11 MPH
265

I also tossed in a couple sets of strict dead hang pull ups, a couple sets of 3-4 then 2 sets of 5 at the end. A month ago I couldn't do one pullup or a kipping pullup!!

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

warm up GHD situps
40lbs backext,
2x10 dead hang pullups inverted grip.

1. 175lbs

2. 195lbs

3. 215lbs

4. 240lbs

5. 265lbs

31/m/5'10"/210

275
275
275
275
275

135 x 3
155 x 3
175 x 3
185 x 3
185 x 3

back squat
5 sets of 3 reps

185
195
200 (bad form on 3rd)
200 (2nd poor)
200 (all perfect)

... and I finally figured out a kipping pullup! Still trying to figure out the rythmn to crank them out, though.

190x6
260x4
280x3
290x3
300x1

f/30/5'6/160 - first time doing this one, did very low squat

3x5 back squat

185 #
195
205
215
225

not bad when my PR earlier this week on the 1RM BS was 225#. helps to know my husband is behind me to catch me if I stall

M/20/134lbs

5-5-5-5-5-5-5-5-5-5 of 95 lbs.

Don't have a barbell so went with high reps.

I lost 12 lbs over the past month. Not in a good way. Anyway all sets at 205 lbs.

3x335, 3x345, 3x345, 3x345, 3x345

155
165
175
180
180

M/22/72"/175

135
155
185
205
215(PR)

135x10
185x5
215x4
225x3
245x3
265x2
265x3
245x3
225x5

too bad he didn't notice that she was back on her heals. toes up is one thing!

95
115
135
145
155 dumped on last one
160 PR only got one squat but I'll take it! Every squat was a#$ to ball height!

With as crappy as my intestines felt this morning, the promise of squats were exactly what I needed to get out of bed.
WU: Oly lift progression, 10x45lbs at each lift, then squats 10@135,5@185,5@225
1: 255
2: 275
3: 315
4: 335
5: 355 (as I lie on the ground after this round, completely spent, I found a sudden wealth of energy when I found out it was 355 and not the 345 I thought it was...)

Burnouts: 20@185, 25@135, 50@45
I really really hope, though I know better, that tomorrow's WOD doesn't involve the legs.

205 A2A
225 A2A
245 eh not so much
265 not at all 1 poor rep
225 A2A

225-235-245-245-255

Felt really good. My form was a little shaky on the last set, but I still did it well enough. I was A2A on all of them, which I felt a lot in the hammies. Good push, will feel it tomorrow.

M/32/6'2"/190

WU:
5 min jumprope
10 min 5xOHS(10lb bar), 3xpushups, 2xpullups
Backsquat 10x 45lb, 5x 135lb

WOD:
5 sets of 3 reps
185
205
205
205
215

* felt strong on all sets and felt no strains or areas of concern with respect to injury, but am pretty sure my form left a lot to be desired. Weight is likely too light for my capability if my form was better.
* noticed that while using low bar stance that the bar-to-body link is quite solid and tenacious like a chinese finger trap and I'm not even sure how I would dump it if I needed to without just falling over. Anyone else experience this? Am I doing something wrong?

WOD - 195/ 205/ 225/ 205/ 210 [50y/m/11st/70"]

23/M/175/6'

185
205
225
255
255

I suck at squats probably in part because I never do them. I just started crossfit a couple weeks ago and am looking forward to seeing improvement in my squats since I actually do them now.

225x3x5 (groin didnt feel right)

Followed by CFE: Tabata 20:10:8

m/42/204/5'11"

275 295 315 315 315

Did a good warm up to get things going. I am getting to like strength days more and more

185
225
245 a little shakey on form
245 concentrated on form
250

295
305
315
325 (1x)
315 (2x)

295 x 3
215 x 3
235 x 3
255 x 3
275 x 3

Can't hold a bar yet. Modified it to a 1-arm DB Front Squat held at the rack position in front, w/extra vests for weight:

Weight/reps

60#DB/10
80#DB/10
90#DB/10
90#DB + one 20# vest/10
90#DB + two 20# vests/7

worked on strict form and depth (a2a)

225
225
225 still legal but starting to lose depth
205
205

225,245,255,265,265

33/m/215/6'5"

225x3
245x3
265x3
285x3
285x3

25/m/164

I decided to not do squats today b/c i have a 5mile race tomorrow for st pattys day and i want to try for a PR. I did some snatch work instead.

I followed a video of dutch that i found in the cf journal with him doing muscle snatches, snatch balances, and full snatch.

muscle snatch - 90x3 110x2

snatch balance - 135,155,165,170

squat snatch - 135,145,155,165,170f

i tried 170 four times and never got it. it was my first time of doing real full squat snatches. before i had always used terrible form to muscle the weight up. im sure my max load will increase from here.

M/30/68"/175
warmed up with
10
dhpu's
bar dips
burpees
45# squats

205 a2a
225 a2a
245
230
230 a2a

205
215
235
235
255

Actually did BS yesterday...

135x10
185x10
205x10
225x8

Jumping BS
45x15
95x5
135x5

Dumbell Stiff-legged Deadlift
60x10
70x10
80x10

Hip flexors
3 sets of 10

140,150,170,170,170

humm, did BS's three times this week already?!??!
Monday 3/9: 235-265-290-315-345 x5reps
Tuesday 3/10: 365-415-425(CFT)
Thursday 3/12: 245-265-290-290 x5reps

Coach, can I take today off???

and I did yoga this morning, does that count?

later,
b
m/32/5'8-1/2"/177

#200 Natalie:

Really?! Really though?!?!

I'm shooting for 365 X 3 X all 5 sets but I don't really know what the point of anything is anymore if a 135 pound girl is throwing down that kind of weight. Props, you are outrageously impressive.

315x3x5 pr

115-135-155-175-175

then set a new 1RM with 200, I got 195 the other day for the CFT

did this as 5x3 Bench Press...can't squat because of herniated disc. 135x3+145x3+150x3+155x3+155x3=2220...BFS style!

#121 Doug:

Hey! I happen to be one of those skinny Crossfit guys...so what?

Peace bro :-)

Ran 1.1 miles to gym
Barbell complex, 6 reps each weight - 45, 65, 85, 95
WOD - 295, 305, 305, 315, 325
Core - 100 flutter kicks, 100 leg levers, 100 sit-ups
Ran 1.1 miles home

Just got my CrossFit St. Patrick's Day t-shirt in the mail...BAD A**!!! I love the WOD printed on the inside. Can't wait for tuesday!

Love today's pic. Even though I hated Rachel the squat nazy at the Level I cert @ SFSD...I did LOVE watching her demo everything. What can you say? When you're hot...you're hot.

23-m-165
(5-5-5-5-5)Squat
225
235
245
255
255
250

M/27/71"/160#
165, 185, 205, 225, 235

m/37/76/190

First workout in over a week - sick as a dog and lost ~10#. So today's WOD was pretty weak. Started @185, from which I thought I'd progress upward, but it just wasn't there.

185#
165x3x4

cfwu x3
bwu x2

oly sup 5 x [3 hi hang S + 3 OHS]

WOD 165/175/185/195/200[x1,f]

post: 3 sets snatch grip DL

in pounds
275
315
325
365
385
X3 each set

Hi everyone just an FNG here,
First week doing crossfit one of the guys in the fire house convinced me it was a good idea.

Gota say I like what I see so far.

117

225-235-235-235-235(2). Quad starting talking on the last rep so I quit. After stretching and shaking out, it felt okay so I did 8 min. heavy Chelsea (25 lb. pack). Felt/feels a little sore.

HOWEVER, overall my squatability (yes, one word) has improved a lot, feeling confident and ready to tackle some real weight!

Warmup: 4 min. easy run (HR 126), BP 4x5 135-185-185-185; pullups, sets of 5 in between BP and squats during the WOD.

225/225/235/245/275

245-255-275-285(PR)-290x1(F)

CFWU x 3, std

135 warm up

185 x 3
205
215
225
225

135 cool down

2 PAC Laps at 1:21

Weak at Back squat, little to no progress

245-275-285-295(F)-295(F)

Hey Pony...

PetefromRockland is the buddy I was talling you about...LOL

See you tomorrow at the cert!!!!

Onefastbird:
Bro thanks for the wellcome!!!!!!I allways read the post but not post a lot, i think i´m missing that great part of the comunity, now i really feel i´m a crossfiter.
DESDE CROSSFIT, YA NADA ES IGUAL.
As always bad english for all!!!!!!!

m/190/29/6'3"

185, 205, 205, 215, 215

27 yom 6'2" 160#

Pre: Warmups x3 x12 (pullups, 65# SP, ghd situps, hip extensions, pushups, squats)
135# BS x10 x2
165# BS x5

WOD:

185-195-195-195-195

Post:
135# BS x10
500m row cool down 1:56

Cookie.

Hugs to you to bro from Ecuadorian crossfiter family!!

F/50/5'6"/135

95,115,125,130,135

Strong Lil' Pony:

Will you be wearing your "Frankie Says Relax" t-shirt for the group cert picture? I'm on the fence, but I am worried about these new parachute pants affecting my kipping pull ups. Decisions, decisions...

5x3 squats:
285
295
305
315
325

set pr's from 295 on!!

m/39/6'0/211

155-175-175-185-195PR

First time doing squats all the way down. I guess Coach R would say that this was really the first time doing squats then!

225
245
270
270 (failed on second rep)
245

250
275
295
315
335

135 X 10
225 X 5
315
365
365
365
385

Good heavy day

Snatch 1,1,1,1,1

83, 88, 93, 98, 103

Second time doing "heavy" snatches. PR by 5 from last week. I expect this to go way up over the next few weeks. They're fun but they hurt my wrists and I'm a little scared getting underneath them. I need practice

BS 5x3

255
305
345
385
410 pr

# 139

I'm psyched for the Cert this weekend and I'm sure it's gonna be great! It better be for 1000 Bucks! hahaha

Hadn't worked out in a week, terrible muscle cramp mid-back on SDLHP #62 in Jackie. Played lacrosse last night and felt ok, so went for it today.

Cfwu x 2
45 lb x 10
95 x 10
115 x 5

160 x 3
180 x 3
200 x 3
220 x 3
240 x 3

M/5'8"/158

Needed this one bad! I want to build my squat big time!

225# - 3
225# - 3
235# - 3
245# - 2
225# - 3

See I need a ton of work. That is it I'm going to buy Rip's book.

Warmup: 135x10 - 225x5

WOD:
275
285
295pr
315pr
225x5

it's great to see Calox (my brother) posted several times...
hey OneFastBird21 Carlox is the monster of tecnique he is strong as well but the tecnique is absolute FLAWLESS love my brother he is the best

i'm babysitting and no one can help me i think i'll gonna skip todays WOD...

s'more and s'morelle send everyone BIG HUGS!!!!

AllisonNYC: Nice work! I have very little experience with the snatch (yes, I know how that sounds), but enough to know that it's a very difficult movement under any kind of load.

Keep it up!

95x3
105x3
115x3
125x3
135x2

f/27/5'5"/145

Warmed up with Air squats, then 135# 5/5.

WOD as Rx'd: 205 (3)
225 (3)
225 (3)
225 (3)
225 (3)

Gettin Better. Semper Fi!

s'more:

What's up big daddy, getting any sleep lately?

:-)

M/39/5'6"/183

135x5
x3... 235 245 255 265 275
All deep as I could go

Right quad hurting a little. Not sure what's up there, but it's not the knee, so I'm not really worried.

m/20/163/5'9"

230-235-235-240-245(x2)

should've started heavier...240 is 5lb pr for 3 reps. legs are finally getting stronger

#221 asuderelict:
haha thanks dude, squats are my thing. It's the one race a short and solid chica can win :)

Good luck on your squats!

hi Playoff Beard!!! no bro i'm sleeping more i follow the protocol SLEEP WHEN YOU CAN!!! but my wife is still SORE from the surgery and i take care of s'morelle my mother helps me an hour just to train but she go out the town anyway i'll train tomorrow no drama... =D

big hugs bro train hardcore

m/40/205

315-315-325-335-350

M/29/6'3/175

135
155
175
195
205

M/25/145/5'10"

Back Squats, 5-5-5-5-5
135-145-155-165-170

then,
Tabata Abs:
-Med Ball Ceiling Touches
-Leg Raises
-Oblique Crunches
-Toe Touches

Squats are my arch-nemesis right now...My knee needs some serious training before I can get my weight up more. Stupid crappy joints...

345
365
385
385
395
I almost blacked out on the last set. It was awesome.

M/20/6'/215

175
195
225
245
265

M/39/6'3"/254#

225x3
275x3
315x3
350x1 (CF PR)
315x3

I only got 335 on Tuesday during the CFT, so I was elated when I got the 350 up, couldn't get it 3x, but happy with the single.

Got off the rack, immediately went to the treadmill and ran 1.12 miles in 10 minutes, I guess it was just habit, felt like a Murph moment.

#268

"I almost blacked out on the last set. It was awesome."
Boyd, you rock!

Warmed up with some reps at 135#

205#x3
215#x3
225#x3
230#x3
230#x3

I wanted to try for 235 on the last set, but I forgot to change the plates between sets, 'cause I'm dumb.

1xGAWU
over head squats and back squats for WU

3-3-3-3-3 back squats:
120kg-125kg-130kg-130kg(fail on 3rd)-110kg

m/39/67"/183#

245# x 3
265# x 3
285# x 3
295# x 3
295# x 3 (This was my 1RM on 090310 CFT)

38m/6/185

285.295f.290.295.300

3 rep sets
177-199-220-220-230pr

below parallel

m/28/5'8/170
95
115
135
155
185
205
225x1(pr)

As Rx'd

135
205
225
250
275 (PR)

135,195,205,225,205.

10 min ellip wu 20/20.

m/33/6'2"/250

315
335
365
385
405 w/ a totally unecessary spot ON ALL 3 REPS FROM THE BEGINNING. That almost made me drop it on him just so I could explain, while the bar pinned him to the floor, that "spot me" doesn't mean "help me lift it even if I'm handling it smoothly." That's the last time I roll the dice and ask some random bodybuilder in a globo gym. My options were limited b/c the place was nearly deserted at 3:30.

31/M/190

Didn't do it - we don't have a squat rack at my station so i did:

3 rounds for time of:

Run 400M
50 Pushups

Time was 15:55

135-135-155-155-175-185-185

Next time i do heavy back squats I want to do them at crossfit gym instead of globo gym for some spotting and perhaps form coaching.

38/m/5'11/165

subbed OHS - no spot available

4x 1 sn + 3 ohs
83#-93-103-113

ohs 3-3-3 reps
123#f-123-133

315,325,325,275,275

My legs were gassed from the other Wednesday. I did this workout at the park by my house.

3 rounds

30 pullups
100m uphill run
50 wall ball
100m downhill run

38m/6/185

as rx'd

285.295f.290.295.300

25/m/5'11"/175
275-285-295-305-315(PR)
with good form this time

185-190x1-185x1-185-195F

Not feeling this WOD today :(

CFSB Cycle1, Week1

Subbed: Front Squats 5/5/5
115#/125/135
+ Back Squats: 120# x 16 reps

+ Helen 14:40 (treadmill, #50KB)

M/24/155/5'10"

CFWU (5 MUs instead of PUs/dips), 500m row, 185lb and 225lb x 5 back squat

First day WODing with music, so I did the extra 500m row sprint as an experiment (as well as previous PR) 1:40 time. Got 1:37!

After working out with debell during last CFT, I decided to try to follow strength days properly.

235lb
245lb
255lb (failed at 3rd)
255lb (failed at 2nd)
250lb

Still pumped up from the music, so to expend the extra energy I did 3 rounds hang power snatch (45lb, 65lb, 85lb) x 5 and MUs x 3, untimed and not particularly intense.

Take care!

First, thanks to everyone who offered to send a wayward soldier callus shavers. Woah. Was not expecting THAT one.

Second:

WOD
Long-long warmup with an empty bar, 135's. Probably 6 sets or so of little weight. Nice long streches at the bottom. I'm experimenting with a longer, lighter warmup instead of a shorter, heavier build up.

1. 225
2. 245
3. 255
4. 255
5. 185!

The last set was strange. I've been using the high-bar backsquat / olypmic squat for years, just because it's what I learned with and could never seem to find the "shelf" Coach Rip talks about. My mid back was paining me a little bit on the last heavy set. I dropped down to 185 and REALLY noticed the pain - and the pain made me shift the bar lower on my back and... and I think I got it! Go figure.

F/27/5'0"/108
As Rx'd
105, 125, 145, 155, 155

Holy crap #200
135 lb woman squating 355 for 3 reps? Insane

f/25/5'7/132

as rx'd

135x3
175x3
185x3
195x3
205x2 failed on 3rd rep

205, 225, 245, 250, 255

285x3, 295x3, 295x3, 295x3, 285x3

33/m/160

185x3
195x3
200x3
205x3
210x3

Did all with no shoes. First time doing squats without running shoes. Felt good.

As Rx'd
1RM - 275
1- 245 x 3
2- 250 x 3
3- 255 x 3
4- 255 x 3
5- 255 x 3

bw 250.5
275,285,285,290,295 all below parallel
3x10x160 bench, 3x10x140 bb row, 3x8 kipping pullups
haven't done squats in a long time, i definitely felt it! i can't believe I used to do 20 rep squats with 295...

6'/28/M/200lbs
Didn't have access to the equipment. Did:

Air Squats 40x5
Pullups 10x5

6'/28/M/200lbs
Didn't have access to the equipment. Did:

Air Squats 40x5
Pullups 10x5

225-185-185-185-185

28/M/170

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

205/225/255/255/265

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

Back squat
195lbs x 3
205lbs x 3
210lbs x 3
215lbs x 3
220lbs x 3
4 minutes rest per set
Foam roll after.

m/41/160

135
185
215
235
235

1st day back...

5k- :22

45x10, 135x5

WOD
225-225-245-245-245

:05 of Pull-ups, :05 rest, :05 of Pull-ups

Lost alot of strength while going through a school that limited lifting but increased Metcon workouts. Felt good, but weak.

Get some, Go again!

m35/170/5'8"

135x3
185x3
205x3
225x3
245x3

m/37/190

Wrist still not healed.
As Rx'ed
145
155
165
185
205 x 2 (pr)

225x3
235x3
245x3
245x3
245x3 (PR)

M/48/190

225x3
315x3
315x3
315x3
315x3

30/m/198

205
225
235
255
265
270x1

185 x 3
195 x 3
195 x 3
195 x 3
195 x 3

225-245-245-255-255

felt like good form

Being injured sucks... Good job everybody

255-265-270-275x(2)-275

24/m/175

295
315
320
320
325 (pr)

That's it. I am making my own squat rack because I am cheap. No I would say resourceful actually. It sounds better.

135
155
165
175
185

Could go a lot heavier but don't own enough weights and need bumpers!

30/m/5'6"/160

275 - 300 - 300 - 305 - 310(F)

Rx'd with medicine ball

Front squat instead

135, 140, 145, 150, 155

Forgot and thought 5 sets of 5 so.....

315x5 350x5,390x3, 340x5,325x5

thought the 390 was a failure

Hey everyone,

Good video on Dave Tate. That is what I love about Crossfit, taking in all one can from those who know an area of training well. Did anothe CFB WOD for Friday. 5 rounds of Ring Push ups and Ring Rows for max reps each round.

68/58 was my total for the WOD after a good Marine Corps PT session with my Marines and late training one of my students in some stick fighting.

Take Care,

Cody

cfwu

135x5 warm up

225, 275, 275, 275, 275

lower back is still a little sore so i decided not to do heavy squats-

200 squat jumps - 6:01
100 over-head (with metal pole) lunges - 3:19

24/m/6'1''/185
275 3
285 3
295 3
315 2
305 3

295-295-300-295-300 PR

m/5'3"/160/29

245
265
265
255
255

#315 getting ready to do the same thing. I dismantled an old weight bench and kept the uprights . Now just need to lengthen and add bases . Curious as to your plan. Let me know .

M/6'/23/165

Been doing Crossfit for a couple weeks, but this is my first post. Did a light warmup 135x8x2 then:

185
205
205
225
215

Felt really good :)

M/19/5'11"/165lbs

185
205
215
220
225

FRONT squats

3x195
3x205
3x215
3x225
3x235

M/5'11"/28/193

M/43/6'/195

WU
135x10
135x10
155x10
175x10

As Rx'd
225
225
225
225
225

M/47/5'9"/174

245-255-265-265-270

135,145,155,165,175

still restructuring my lifts

3 sets offset curls 25lbs
3 sets original hack squats 160lbs

ran outside for the first time this year 2.34 miles. Alittle chilly still but still good. Don't know time

not to happy with my weights, felt like a semi on my back after doing the tabatas earlier...
205,215,225,245,265

F/36/5'2"/108

as Rx:

65
70
75
80 (just above parallel)
80 (1 full and 2 just above parallel)

3/13/09 CFWUx1 WOD BackSquat95(F),65,75,85,95,100,115(F) ShoulderPress45,50(F),50(F),45(F),50(F)55(F),50(F) Deadlift65,95,105,115,125,135,145 *total of best 3 rounds:295

As Rx'd: 135, 165, 185, 225, 255

215-225-225-230-220
m/23/170lbs/5'10

225,275,285,295,315

225,275,285,295,315 x3 wasn't sure on strenght & no belt?

I'm 5.11 210lbs

CFWUx3x15

135/135/155/155/155

37M/5'10"/166#

Warm-up: 100 SU + 50 DU; CFWU 3x15; Burgener WU; BSx1: 135.

As Rx: 225-235-245-255-265.

Cool-down: PNF of hamstrings; foam roll.

11-inch box squats. Was hoping to go heavier.

wu:
135x5
185x5
225x1

WOD:
245
265
265
265
255

No way my hand or shoulder can do heavy back squats. Worked on two weak movements instead:

14:54

1000 meter row
30 18" box jumps
750 meter row
20 18" box jumps
500 meter row
10 18" box jumps

#326

I Just came up with a design in my head while sitting at work. I am just going to use wood. I plan on making it so i can store it easily in my apartment when not in use.

Nice picture, great squat! Rach, you're lookin' good girl. ;-)

225, 255, 275, 285, 295

46/M/6'/185

DOING A PACK TEST SATURDAY ON SHIFT...50 POUND PACK FOR 3 MILES FAST!

DID SHOULDER PRESS AND BENCH PRESS TODAY.

SHOULDER PRESS:
3-125
3-135
3-140
3-145
3-135

BENCH PRESS:
3-185
3-225
3-230
3-235
3-225

PLAYING IT SAFE WITH THE BACK FOR SATURDAY MORNING.

DRIFT AWAY

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

warmed up with 200# leg press, and few reps of 25# weighted back ext.

275
300
315
340
350

felt good, but 1 rep max is 370? that needs to change

Karen: 105-110-120-120-120

Matt: 180-170-170-170-170

22/F/5'1"/127

185
205
215
220
225

Got my first ring muscle-up ever! And then did it 3 more times to prove to myself it was no fluke. What a wicked day!

taking it a bit easy, still recovering but feeling better, just tired, & little weak today

Row 10 min= 2300m

155
165
175 fail at 3rd rep coming up, depth was good
175 fail at 3, same..grrrr..this is my PR, want it
170
160

Erin

255 275 285 295(2) 275. Feeling better finally from the pneumonia, still taking it a little easy.

95-135-155-155-155

255
265
275
285
295 (2)

greg A warmup

185 F
185
185
195
205 (PR)

followed with PNF for quads, hams, calves, and myofascia release

got my FIRST FULL OHS during with a broomstick. have been doing shoulder dislocates the past week. looks like it paid off. the last training cycle off seems to have helped though my hands are still shot from too much bouldering the past two months. there's some deep bruising in my knuckles, to where picking up a 45 hurts!

62kg - 62kg - 62kg - 62kg - 62kg

F/33/62kg

bad day for me and Back Squats

315-315-225-275-275

185-225-275-300-315

m 27 6'0 195
m.e. warmup-run 500m @ 5% incline x 2
235/3 245/3 255/3 265/3 275/3 285/3

#342 sounds cool build it STRONG!!!!!!! Good luck . Keep me posted . I love the ingenuity of garage guys . I started out lifting years ago in a small bedroom . Now after years of mcguiverism I have just about fully equipped our two stall garage . Just got my c2 rower. Remember measure twice cut once, good luck.

155 3x5

M/25/6'1/175

CFWU

WOD: 5 x 3 @ 225

post-WOD: jumprope work

Weight felt heavy today. CFWU may have worn me out for squats. Need to just continue working hard so that CFWU is only a warmup.

30m/156/70

CFSB
3x3 front squat
165,170,175(pr)
Backsquat 15=>20
21 reps at 115#.
Metcon
3 rounds for time
30 double unders
20 box jumps
10 burpees
5 135# power cleans.
7:32.

wu x 3 x 10: pull, push, sit, squat, be, dip

Squat 3x3x3x3x3
225, 235, 245 (F on 3rd, lost concentration),
245 (did 3rd as a single), 225

Dumbbell Shoulder Presses: 3 reps each arm
50, 55, 60, 60, 40, 45, 50

Tried a 65 lb DB push press on right arm. Hurt like hell.
Did it with left easily. My right arm is my dominant arm too.
Wish my right shoulder would heal.
It's holding me back on the heavier weights.
I don't feel an improvement in my shoulder strength.

m/30/162

Back Squats:
185
205
225
225
230

Had some good pointers on form from Pukie, really helped me push the weight. Thanks dude! You are all SUPERSTARS!

275# Back Squat 3-3-3-3-3 reps

335
355
365
365
375 x 2

F/45/5'2"/126ish

85 95 115 125 135(PR)

Prior PR was 130 - form much improved due to assistance from jon h (thanks!)

followed by 30 mins steady state indoor cycle

255, 275, 285, 305, 305

Right TFL still tweaked after the NE Throw down, so I went with high-bar back squats and max depth on these.

cfwu x2
Squat warm-up
135 x8, 225 x6, 275 x4

working sets
285 x3 <--lost depth on first working set, dropped weight 10% and worked back up
250 x3
255 x3
260 x3
265 x3

275
295
295 (f2)
275
290
225x15

M/29/6'1/180

275x3
295x3
295 (f2)
275x3
290x3
225x15

Did an early morning workout...then ran to the gym a few hours later

135 3x5

Ryan M/22/185/5'10

225-230-235-240-245

RJ M/22/170/5'9

225-230-235-240-245

185, 195, 205, 215, 220
(54,42)

M/37/6'2"/195

5K row: 20:04
255/265/275/285/295

29/m/193

205-215-220-225-225

Well below PRs, but my form has gone to crap recently so I tried to zero it in. Decent success, things felt good.

M 68"/165/40

3X
199
243
287
299
308

Think I'll be able to push my max squat to 320 next time.

3X
111
133
133
144
148.5

as rx'd
255/275/295/305/315

135
185
225
225
235

Built me a set of rings out of PVC. They rock!!! $12 total cost. Played with them between sets. Hope coach doesn't have dips in mind for tomorrow. Muscle up(s) HERE I COME!!!

27/5'8/160

i was able to train =)

squats are my weak point just hit 275 and fail the last round have to work harder on squats...

big hugs from s'more and s'morelle

OHS 135x5

315x3
325x3
330x3, PR triple
335x2
335x0

OHS 135x20

M/35/180#/5'9"

275
280
285
290
290

cfwu x 3

185 195 205 215 215

#358

Will do. It's a simple design. I got the idea from the stand I made for my flak jacket and helmet. Only I will make two and scale them for what I need, with grooves on top of course. It's basic but it beats having to clean the weight first.

f/21/5'4"/130

135
145
155
165
175 (pr)

CFWUx3 (no dips)

Shoulder could not handle body position of back squat so I worked front squats.

135x3
145x3
155x3
160x3
165x3 PR

did 3 rounds of OHS after:

45x15
65x15
95x5
95x15

did 30 20# wall balls for time (if I caught the ball in exactly the correct position it did not hurt the shoulder!):

TIME: 52 seconds

Great work everyone! Look forward to tomorrow's success stories!

2 rds of ohs, pushups, pullups situps
burgwux2

squats 5x3
135x8
225x5
315-315-325-335-350

Back Squat
5 sets of 3

205
225
245
255
260! (pr)

1 rep max a few days ago on the cft was 275. I think that can go up now, too!

WOD B/S 3-3-3-3-3

a.m. b/s 20k x10,40k x10,60k x10,80k x5, 100k x5,
115kg x3,115kg x3,115kg x3,115kg x3,116kg x 3.
all pr's for x3.

p.m. f/s Russian f/s routine.
67.5k x2,72.5k x2, 86k x4 x4.
legs are fried !

This picture looks sexual.

225
275
275(f)
245
245

I need to find me an xFit girl :)

did normal warm up then...

60x7
80x5
90x3
100x3
105x3
110x3
115x3
120x3 (pr)all kilos
80x7 warm down

then felt like I wanted mroe so did 3 sets of front squats
5x60
5x70
4x70

finished off with 3 sets of power cleans
3x5x50

have earned my day off tomorrow

185, 225, 245, 265, 275

Didn't want to do too much weight since i have an agility test for a fire dept tomorrow didn't want to be too sore plus i'm a weakling and new to weight lifting so haha

145 x 3
155 x 3
155 x 3
145 x 3
145 x 3

m/48/177

CFWUx1

Back Squat 3-3-3-3-3 reps: 135(10)/225/275/295(PR)/275/225

Felt strong - have been doing CFSB for the past month or so and all of my lifts are up significantly. Got below parallel on all sets; got down to D-Ball at 275 and below.

Also did the following metcon:

Heavy Fran
15-12-9
Thruster, 135 lbs (0:58/2:22/1:49)
Pull Ups, Weighted, 45 lbs (1:56/2:21/2:00)
Total Time 11:28

Nasty workout - especially after doing heavy squats. Pull ups were ugly and nearly killed me.

Mom and Luke did the following workout:

Mom
f/50/130
Back Squat 10-10-10-10-10 reps: PVC/15/35/45/65(5)

Luke
m/13/118
Back Squat 10-10-10-10-10 reps: PVC/15/35/45/65/115(5)/135(3)

Brittany had a sleepover at a friend's house and missed the wod.

Good job, Mom and Luke - keep up the good work!

Playoff Beard- Decisions decisions, do I wear Frankie GTH, Thompson Twins, The Cult, AC/DC, or The Pretenders t-shirt? I will def be sporting my 'members only' jacket over it, cuz its still dang cold here in jersey. And I've got those fly shell toe adidas and I'll be rockin with my black rubber bracelets LOL Fingerless gloves a no- no.. gotta build up my callouses, yeah-huh.

Cookie- no numbers for me, took an extra rest day. Having a good ole time, try to email you this weekend

Carrie McG- You are awesome girl, I always look for your numbers :)

S'more- Papito! Como estas tu, mi hermano? Y la linda luz de su vida, marcela? Claro que si, ella es el sol, la luna y las estrellas. :)

Papi Chulo-Would you please throw down some REAL numbers, puh-lease! None of this "there's no compare to date" LOL LAME is what we call that in Jersey. Yawn...

135
185
205
215
225 2 reps

27m/6'6"/225

275-285-295-305-315

M/28/214

225
255
255
225
225

Nice and deep

225/245/255/265/275

All in kg's

107.5 - 107.5 - 110 - 110 - 112.5

M/26/190

One game of 5v5 B-Ball warmup

225 x3
255 x3
280 x3
300 x3
315 x3

135, 225, 315, 335, 355

135 X 10
155 X 8
175 X 5
225 X 5
275 X 3
295 X 3
315 X 3
335 X 3
355 X 3
355 X 3
175 X 5
155 X 6
135 X 8

205
215
230
240
250

19/m/5'11"/161

44/6'1"/187

did these a couple of days ago.

315 315 335 335 335

did diane tonight and i still suck at hspu.

as rx'd: 8:26

RDS

pretty funny. all you man!

275x3
295x3
315x3
345x3
345x3

Scott/m/48/6'/210

205
215
225
245
260

back squat:

225lbs x 3
235lbs x 3
245lbs x 3
245lbs x 3
250lbs x 1, fail on 2nd rep
225lbs x 3
185lbs x 4

previous:
265lbs x 1 3/10/2009
225lbs x 5 2/3/2009
225lbs x 5 12/26/2008
230lbs x 5 11/15/2008

280 x 3
285 x 3
290 x 3
290 x 3
290 x 3

185-195-205-215-225-lbs.

Are there any good ideas on how to fix a knee that tracks inward on heavier squats? I am maxing out at 235, I know I have more but the form really starts to break down there. I feel the knee moving in @ weights above 210. It almost follows a circular path. I really want to get some good training on this but no Certs around and I'm nowhere close to an affiliate. Thanks for any help.

3-110
3-130
3-130
3-130
3-130

95,135,185,205, ran out of time

325lbs x3 x5

275
285
295x1
275
295

No PRs today. 295 is my 5rm pr. Wasn't feeling connected until I backed off to 275 and redid teh last two sets. Squats just haven't been feeling as strong lately...

7AM
CFWU1
BWU with 45,65,95
BS WU 135x10,155x5,185x4

(205-205-210-210-210)x3
On 5 min rest

6PM
Cycle 22.64 Kms in 44:31, 30.5 KmH Avg speed, Max 41.

Nice work Nicky!

155 175 185 195 205
205 was 1rm last fall

wu 225 2x10

as rx'd
315
335
355
365
375PR

beat my 1 rep pr on this one

175
175
165
165
165
165
Just started doing these. I think I could do more, but wanted to be safe and get the form down.
Ran 3 miles @10min/mile

m/63/198
CFWU plus Back Squat 3-3-3-3-3 reps
185-205-235-255-260

Had a shoulder problem that prevented me from squatting but I'm working my way back in.

135# x 3
155# x 3
165# x 3
165# x 3
165# x 3

295
315
335
345
350
need to do more warmup squats. last two sets better than first 3

185 x 3
205 x 3
225 x 3
225 x 3
225 x 3

Hi All,
I am Brand new today ...I am trying to figure out how to do WODs. So far so good, thanks to all the blogs.-did not know there was CFWU. I must learn the acronyms & lingo too (saw info on this in FAQs . I'll get there....
I am recovering from a nerve damage injury (overtraining related)to the L5 Vert. been out of gym 5 months,& put on 20 pounds. I was told about CF from a clerk at a new gun range here in Flint, MI - he says they are trying to get a CF Gym in the building asap. SO, Here I am. And want to royally get back to kicking my butt( but now I must respect the nerve) so I'll be starting slow until I am secure in knowing I am ok to return fully (so soon.) I hate being conservative!But I gotta B smart right! ;-) nice to meet y'all & to be here!
DAY 1:
I did my WOD today with only 20lbs, 5 sets of 3. No warm up: I will see how I feel tomorrow- this will tell me alot- injury has been hell.

Matt:
205/225/247/225/225

Erin:
115/126/126/126/126

235
255
275 to parallel
225 hip below knee
225 hip below knee

135-140-140-135-95 (x9 reps)

28 m 175 5'10 1/2
305-3
310-3
310-3
315-2,1
305-3

Warm-up: brisk 5 minute walk from my hotel to the downtown YMCA in San Diego

As Rx'd
Back squats
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3

Felt strong, got good depth on all reps. Need to go heavier next time.

F/59/5'6"/135

M/25/165

225
245
255
265
275

275/275/275/285-2x/275.
Union III. No spotter.

M 38 5'10" 151#

No barbell. Sub: 7 rounds for time: 10 DB squats (2x35#)

08:26.81 PR (by 1:17.06)

as rx'd

270-275-275-280X2-275

Still sort of spooked about form (leaning forward at the bottom of the squat) so stayed light and really concentrated. Moved back to the low-bar squat too, which helped.

65-76-81-90-101

m/30/185/5'7"

as rx'd

CFWUx1

135
185
185
185
195

PR from CFT the other day was 230. Feel like I could have done more. Happy with depth but concerned about tendency to look up while doing squats. Weird habit or ok? I'll watch more videos to check what others are doing.

dewey - 365, 385, 405, 450, 450

C5 - 295, 295, 315, 315, 325

3 rounds
500m row sprint 1:37, 1:45, 2:00
Hypoxic KB swings 1.5 pd 1=>7
10 Hang Power Snatch #75

11:20

Skill work
3 rounds
10 Knees to elbows
10 Back Ext.
3 Planche to handstand HSPU back to planche

205, 215, 225, 235, 225

CFWU @12 reps

80kg, 75, 75, 80, 75

60kg, 65kg, 65kg, 70kg, 70kg - Focused on form and depth.

To Dynamax ball:
115
135
155
175
195 - Right knee caved in slightly on last rep

Carolyn:
95
105
115
125
135

M/24/158/5'7"

BWU

WU - 45# x 10, 135# x 5, 225# x 1
290#
290#
290#
290#
295#

I'll go for more next time. It was hard but I think I could have done more.

spilte 1 time squash
tok 1 serie med 30 hang ups etter dette, så en med 10...
+ 20 ring dips
tok den helt, helt ut i squashen i dag

185>205>225>235>245

225, 245, 255, 265, 275

135-185-225-245-285

m/42/164/6'

225, 235, 245, 245x1, 235x2

f/33/138/5'6"
75, 75, 85(f), 75, 75

Definitely need to work on back squats. For my hieight and weight I should be able to put up a lot more than I am.

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

135lbs, 135lbs, 155lbs, 175lbs, and 195lbs | Rx'd

M/31/6'/188

W/U
C2 1600m 8:04

WOD
1-315
2-335
3-335
4-355
5-355

M/25/5'10/163

135 lb WU

185
195
205
215
225

w a spot

34/190/6'2"

135X3 w/u

225
245
245
245
245

Pretty happy- concentrated on form and lowering my legs to parallel or lower and more than I have in the past.

275, 295, 315, 335, 355

41/m/155
According to my instructor, I have been doing squats incorrectly for almost 20 years. These sets were perfect half-squats.
225, 245, 245, 265, 265, 275(1)

25/M/165

185, 205, 225, 245, 255

F/41/5'2/121

135-140-145-145-140

wore my new lifting shoes today and it really makes a difference.

Wow what a pick...I'm going to squat all the time now!!

dumbbells

25#-30#-40#-40#-40#

185-195-200pr-200-190

275, 285, 295, 315 (2x first try, 3x second), 325

33 yom 220 bwt

275/285/295/305/315

CFE WOD on bike level 16 20 on 10 off for 8 rds

m/34/220/6"0

CFWU, then....

225/225/225

stopped because I felt a pain in my left knee. Also, I wanted to focus on form. For some reason, I keep feeling like I don't have it locked in, so I get nervous. I did feel fine for the CFT the other day, but something felt off today...so I decided to listen to my body.

135-145-155-165-175
+185x1

3-135
3-155
3-175
3-185
3-195

225
245
245
275
275

M/42/6-1/200

195-205-205-205-215

245-255-265-265-265

kgs

110,115,120,125,130

felt strong on last set, but first rep wasn't very pretty.

185/205/205/225(bad form)/205

M/41/150/5'7"

Back Squat
3-3-3-3-3

205/205/205/210/210

as rxd

warmup

255x3 brain gnatts
265x3 more ummm vocal, less brain gnatts
275x3
280x3 almost ended up on floor on 3rd rep, bad form
265x3
255x3

235
245
255
265
275

185
225
245
265
275

M/23/5'8"/175

185
225
245
265
275

Weights in kgs:

60
65
70
75
80

225
275
285
295
315

Missed a few WODs so did the Dip/PU/Sit up WOD in the morning and did this WOD this afternoon

W/up Crossfit standard

10 hanging squats clean - bar

5 Front squats - 20kg x 2

3 x 60kg
3 x 70kg
3 x 80kg
3 x 80kg(f)
3 X 80kg (f)
3 x 70 kg (don't like finishing on a failure)

5 hanging clean squats 10kg x 2

225, 225, 225, 235, 240

225
235
245(fail after 2nd rep)
235(fail after 2nd rep)
225
235(fail after 2nd rep)

wu SS, 1x15 each clapping pu,ctb pu, kte, ohs, ring dips,& back ext.
b sq. 135-185-205-225-245 back feeling ok
ohs 95-115-145 175 195 felt back during pj
Happy to squat again even though its not max.

275/275/285/285/290

M/26/5'10"/172lbs

CFWU x 1
BWU x 1
Squat WU - 95# x 5/115# x 4/135# x 3
135
155
165
175
185

First attempt at back squats since injuring my back over a year ago due to bad technique. Fells like my technique was good today and might have been able to hit 200# today. My only issue seems to be a lake of shoulder flexibility when handling the bar in a low bar squat. I tend to experience some pain in both shoulders but predominantly in my left. Anyone else feel this? Is this normal?

Thanks,

Drew

185x3
205x2
205x3
205x2
195x3

m/26/5'10/80kg

in kgs:

130 (287lb)
130 (287lb)
135f (298lb)
125 (275lb)
120 (265lb)

Disappointed with these results. Kept losing energy after the second rep.

m/22/215

285,195,205,215,205
didn't go higher than 215 because I was starting to lose depth

m/22/5'11/175

Just made up this one today

10x135, 10x225

255
275
295(first rep wasn't quite full depth, but pretty close)
315x2-failed miserably on the last rep

Tried for 20 at 205-got 16, then burned out/dropped the bar on the rack haha.

Hips felt good, so decided to do some moderate weight deads. Got a set of 20 with 275, so I was pretty happy about that.

The gym I had only a smith machine which I've never used before and realize that I don't like because of movement restriction.

205/185/185/185/185

Sick....and my knee is still not good to squat..frig!

45kg
45kg
45kg
55kg
60kg

185x3, 185x3, 205x3, 205x3, 205x3

225-275-285-295-305x1

135
185
225
245
245

190#
5'10''
28YOM

WOD:

315 - 315 - 365 - 365 - 365 - 365

As rx'd

1 - 100kg x3
2 - 100kg x3
3 - 105kg x3
4 - 105kg x3
5 - 105kg x3

155
185
205
225
245

CROSSFiT tOTalll! (:

back squat --> 95,105,110,115,120(f),120(f),120 :)
shoulder press ---> 45,50,60(f),55,60(f),55,60(f) :(
deadlift ------------> 65,95,105,115,125,135,140(f) :(

total:310 !

295
315
335
335
315 X 5 should have went up, I'm a pus

199, 209, 209, 209, 209

f/34

75 85 95 105 105

m/35

155 175 195 215 215 225-one time

wod

255
265
275
285
295

m/39/5'10"/205

225 x 3
275 x 3
315 x 3
365 x 3
385 x 3
395 x 3
405 x 3

just noticed I was only supposed to do 5

22/f/164
45x3
65x3
85x3
85x3
95x3

BS: 225x3, 245x3, 265x3, 285x3, 285x3
SP: 115x3, 125x4 sets of 3
DL: 315x5 sets of 3
Strict pull ups and bar dips: 15, 10, 9, 8, 8
*Two minute rests between each set.

31/M/161
225:225:225:225:225

I went light.

M/28/6'1"/205

425
425
425
435
445

m/32/230/69"

250-270-290-310-290

92.5kg across the board

26/f/5'2/130#

breakfast: run 38 minutes = 5.1 miles

teach morning class @ CF NoHo w/Tim. i luv our Sat 8am crew. they consistently rock it out!

work work

back to big box at nite for

warm-up: 1 mile run, cfwu, warm-up back squats; 10x45#, 10x95#, 5x135#

WOD: Back Squat 3-3-3-3-3
185-205-225-230-235(3RM pr)

Rx'd 39/M/195/5'10

3-225
3-275
3-295
3-315
3-335

3-115
3-135
3-145
3-155
3-165

3 mile run
23:33
then
3 x 5 x 185 squats

225x3
245x3
265x3
275x1 Hamstring tightened up. Felt strong though wanted to do more.

185x3x5

135
155
165
175
185

185x3, 205x3, 225x3, 245x2, 245x3

315x3, 315x3, 335x3, 335x3, 365x1

As Rx'd

225
235
235
245
245

Dominate the day.

Arthur:

255-265-285-295-305 PR

Julie: Later today...

M/45/5'11"/190

255-265-265-270-285

22.m.135.65"

as rx'd
190, 190, 190, 190, 190(PR)

75,80,82.5,85,87.5kg

in the garage

225
235
245
245
245

30-m-168

tough workout after a fitness test yesterdy.

not a pr.. 135,135,185,225,225,275,275

then did 1 legged squats, seated leg press and overhead squats

135-185-205-205-225

could have done more weight, ran 5 miles before and 9 the day prior

185-205f-205-215f-215

245
295
295
315 pr
245

170 OHP X 1

M/33/188

As rx'd 5 sets of 3
275-315-325-330-315
Felt pretty good !!!!

225
275
295
315
335 - 2x

315
325
345
365
375

245, 265, 275(4 reps for some reason), 285(f on 3rd rep), 285

@thegym

225#
245#
255#
265#
275#

m/37/171

CFWU x 1

Warm Up Sets
5x(45,45,95,135)

Work Sets
165,175,185,195,205

Cool down 10x135 for depth. I got a little shallow on the last set. Keep working on depth.

m 27 6'0 195
m.e.warmup-run 400m 5%incline x 2
235/3
245/3
255/3
265/3
275/3
285/3

Sick, but hit the gym anyways...
45x12, 135x12
225x3
245x3
275x3
275x3
275x3
295x3
295x3

took 2 days off after CFT to rest. CFWU x 3 then:
185x3
210x3
225x3
225x3
225x3.

135
185
205
225
225

who is that lady in the picture?

Done 3/15/09. W/U 3x45#/95
135/135/155/155/?? Did I forget to do a 5th set?
Post 60 min snowshoeing.

45/55/65/76/85/95/105

M/39/175/6'

225-3
275-3
275-3
285-3
295-3

Forget who Dave Tate is. Who's the girl in the Pic?

f/26/106

135-145-155-160-165*

questionable depth on 3rd rep

m/40/6'0"/192

225/225/275/275/275

Did not do this WOD as I am on a one week rest cycle.

185-205-225-245-255(2 fails)

32/m/6'2"/204

245
255
275
295 (failed on 2nd rep)
275

Then, Tabata pullups - 8 rnds, 9 reps each

Phil 4:13

165-175-185-191-196

BW 170

275-295-295-295-295

First full WOD back after O-lifting break

225
235
240
240
240

255
255
265
275
275

170
170
180
180
180

78 - 171
83 - 182
88 - 193
93 - 205
95 (f) - 209

Good form throughout - still don't trust the fail pins on my squat rack tho - want to do these max's on a smith's machine to smash them.

295
305
305
305
315

Felt good with squats today for the first time in months

30 yom
129lbs

185 x3
205 x3
215 x3
225 x3
225 x2

Total 2940

age 19 bw 170
185/225/245/265/275 (failed on 3rd rep)

225 x 3
275 x 3 x 4

did cfwu x 3 for first time today, that is nearly a workout in itself...also started caveman diet today. feel a little bit out of it mentally, must be the withdrawl symptons from no more sugar and flour...

225, 275, 275, 275, 275

265-285-295-305-315

made up todays workout on 3/16 as part of wk.4's last day's 5x5:
BSx3:
315
355
375
385
365

then did Bench 5x5, Rows 5x5, Weighted Dips 3x8 (90#), Curls 3x10, DB tri ex. overhead 100# 3x10

I wish I could of taken a rest day...

later,
b
m/32/5'8-1/2"/177

3 x 165#
3 x 175#
3 x 185#
3 x 195#
3 x 205#

Day 37

225
255
275
305 (f/1)
275

Decided to do this again on 3/16/09.
As RX'D
235
265
285
295
300 PR!

Made up this workout...

135
165
185
205(1)
205(F)

28/m/185

335# for sets across

185
195
205
215
210

im ready to go to 225, never thought id say that

225, 230, 235, 240, 245(x 2)

CrossFit: 3/16/09

CFWU: 3 Rounds of 10
•Sansom Stretch, OHS, Sit-ups, Back Ext., Pull-ups, Dips(6)

Back Squats: 5 x 3
Warm-up
•65 x 5
•90 x 5
•110 x 5
•135 x 5
Attempts:
o155 x 3
o175 x 3
o185 x 3
o190 x 3
o195 x 3

New PR. Last week I did the CrossFit Total with a max of 195. Today, I did 195 for 3 reps.
I felt myself come off my heels once or twice. Other than that my form felt good.

165-175-185-190-190

Mark: 185/185/185/195/205.
(on the conservative side due to low back/glute strain)

Theresa: 135/155/165/170/170x2

M/22/5'9/155

185/195/205/215(PR)/225(PR)

Progressively getting stronger, love it.

m/30/159.5

235, 235, 235, 240, 240

C-
worked up to 205 for last 2 sets

F/41/130

135, 135, 135, 135, 135

315x3
355x1
315x3
315x3
315x3

225 x 3

275 x 3

295 x 3

315 x 3

315 x 3

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

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

Did not have a good time at the gym, got there late, son joined me but wanted to be home. Too much going on in the gym to concentrate. Would like to try this again.

225-245-275-295-315

First day back after spring break...not fun.

265x3
275x3
285x3
290x2

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

225 - 245 - 265 - 285 - 305 all x 3 (no spot)

135 x 30

205
205
215
215
225

w/u- 135 x 10

baafter 2 weeks off.

95, 105, 115 (but not low enough), 115(F), 115, 95 (good depth)

back after 2 weeks off

95, 105, 115 (not low enough on squat)
115 (f), 115
last round 95 with good depth

3 x 95
3 x 105
3 x 115
3 x 125
3 x 135

Start with 105 + next time

13/03/09
M/33/181/76
w/u with 20 x 60; 15 x 80; 8 x100
120-120-120-120-120

20 x 045 - Warm up
03 x 070 - Warm up

03 x 090
04 x 115
03 x 125
03 x 135
03 x 135

m/32/5'9/210lbs

3x225
3x245
3x265
2x275/fail
3x270

Theresa - posted wrong numbers for BSq x 3
125/135/155/155/155x2

135 X 10
185 X 8
225 X 5
245 X 3
255 X 3
265 X 3
275 X 3
285 X 1
135 X 15

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

235-235-235-225-225

workin on technique
2X 185 X3
3X 195 X3

last rep tough

95 x 3 x 5
Form Good

3/13/09

CFWU X1

WOD:
CrossFit Total:
Back Squat 185-195-205-225-225-225-235
Shoulder Press 95-100-105-105-100-100-105
Deadlift 95-125-135-185-225-275-275
235
100
+275
-----------
=610

JD Roper
Pickens High School

Back squat 245, 225, 235, 235, 235

245
255
265
275
285 x 2

M/36/148

@ CrossFit All In - WU 5 X 135, 205,255,255,255,255

1st WOD with the new High Temps from Pendlay and my new platform, Love it!

WOD
back squat: 135,185,225,265,275,285,300(f)
shoulder press: 65,85,95,100,115,125,130
deadlift:135,185,205,225,245,275,285

total of 3 best lifts: 700

one mile run with 2min on and 2min off (warm-up)
35
45
65
75
95

3 x 88kg
3 x 98kg
3 x 100.5kg
Big Fail on 100.5kg - fell on arse, feet in the air !!
3 x 93kg (very nervously)

26/M/170
225
245
245
265
275

M/29/163

215/225/225x2+1/215/215

-D.

m/24/6.1/195

Lost 6 pounds over spring break from sickness... bummer.

225,245,255,265,275

275 is my 5 rep max, but today felt like a good strong effort getting back into it.

225
245
265
285
305 fail
225

Front Squat

135. 155. 165. 175. 185. 205

5 sets of 3 reps, 3-4min rest:
275
295
315
315
315 (3RM PR)

(done 3/17)
10x135, 5x185, 5x205, 5x225, 5x225
Decided against heavy reps of 3 since my WOD's have been so rare lately.

m/36/6'4"/97kg

70kg
90kg
90kg
90kg
90kg

done on 3/20

5 x 3 back squat (185, 205, 225, 225, 225)
back was a little tweaky

then 5 x 1 split jerk

215, 225, 235, 245, 255

225, 275, 275X1

hip injury flared up, had to call it a day a little early... sucks

Completed 3.13.09

low bar position

Warm-up: CFWU x 2 rounds @ 10 reps with butterfly situps and pullups; jumping dips and bent-over back extension

Warm-up sets
45#x10
95#x8
135#x5

Work sets
1-155#x3
2-165#x3 - almost didn't get #3.
3-165#x2 - dropped too low on #3; hip flexors took over
4-165#x3 - still not confident I could do more
5-165#x3 - more confident

2009-03-17
CFWU x 3
BS: 95x3,115x3,135x3,145x3,155x3

315 x 5

WU
185/5 wu
215/3; 220/3; 225/3; 235/3; 240/3
M/48/184#/72"

m/28/6'4/210

205
225
235
245
260 PR

did front squats instead

185
195
205
205
205

CFWU followed by

WOD as Rx'd

10 x 70kg (WU)(154lbs)
4 x 90kg (198 lbs)
3 x 110 (242 lbs)
3 x 120 (264 lbs)
3 x 130 (286 lbs)
3 x 130 (286 lbs)
10 x 70kg warm down

as rxd with 3 min rest

255x3 - brain gnatts already
265x3
275x3
280x3 -close to not making it...
265x3 deeper
255x3 deeper

m/35/5'9/176

CFWU - 3. Reg reps. Superman. Burgener.
275,285,295,305,315
Good depth overall. Keep hands as wide as possible. Bar positioning on back was good. Good hip drive.
Jumped rope for awhile afterwards.

47/M/185
235x3
255x3
275x3
285x3
285x3

CROSSFIT TOTAL
Back Squat-135/135/140/145/150f/150/155f
Shoulder Press-50/55/60/65f/60/65f/65f
Dead Lift-135/155/175/180/205f/195f/205f
Total-390

100 kgs x 3
105 kgs x 3
110 kgs x 3
110 kgs x 1
100 kgs x 3
100 kgs x 3

m/51/5'11/185

135x3
155x3
175x3
195x3
215x1
215x2 F

Just couldn't get the last two. 215 is my BS PR. Left knee felt kinda tweaky

AL bw175 - 225, 235, 245, 255, 265PR
Matt bw175 - 155, 175, 185, 195, 195
Ryan bw165 - 175, 185, 195, 205, 215PR

33 yom 203 lbs.

Wu then:

245
265
275
295
295

Probably could have gotten 305-310 with a spotter

225
245
255
255
255 - felt good, need to go deeper on 255

terrible performance for me

185
225
245
255FFF
225

205-225-235-245-255 PR

205
225
245
265
285
315(calling it a fail cause didnt go to parallel. should have shot for lower)

255
275
285 (Fail on 3rd rep)
275
265

CFWUx3
225-225-235-235-235

205
205
205
205
205

Worked on form ensuring deep and back straight

cfwu x 3 w pistols&hspu

185-200-210-215-220
~3 minutes rest in between

185, 205, 225, 225, 225

44/m/166

270
290
300
310
290

back felt weak, went down on last set instead of up, 10 lbs off PR. Weaker? or just 2nd WOD?

185,185,185,185,185

26/m/220

460- finshed all three sets, but had to drop weight after set.
440- 2:00 min rest
440- 1:35 min rest
440- 1:30 min rest
440- 1:00 min rest

Feeling a little week after a hugh cheat weekend.

M/24/190

245
255
265
270 (PR)
274 F

125-225-245-265-275

M/24/190

245
255
265
270 (PR)
275 F

255
285
305
305
315
squats in a hurry, no failures or prs today.

23/m/200
265
275
295
315
335

No fail.
I'm new to the crossfit world and I'm wondering what PR means?

315
335
355
375
395

Meyer- 255-265-275-285-295
Edler- 225-235-245-255-265
Stocker- 135-165-185-205-215

M/31/6'/174

100kg 220.4lbs
105kg 231.4lbs
107.5kg 236.9lbs
110kg 242.5lbs
100kg 220.4lbs

135
155
175
185
205
225

205
215
225
235
245 fail

155
165
175
175
175