it sucks knowing you have to wake up earlie, but cant because you cant sleep not knowing what the wod is. but now im good lol.

Perfect WOD!!

Good Night Lil Pony. You can sleep now.

Nice, new lift for me I think I will practice with this first before really hitting this one hard, 95 lbs to start with.

noice! I can sleep now.

on another note...my pecs still hurt from sunday.

I want "Nancy"! But I love Front Squats.

A good day to test my injury, rather recovery from same ...

I can't wait to hear how that conference goes! Paul

This will be the first time I have repeated a WOD since I started CF 5 weeks ago. I'm excited to see how much I have improved.

Very interesting. Houston to Witchita Falls... 4-5hrs? Maybe a cool road trip.

skiing tomorrow at kirkwood...nice, for a change, being laid off.

Quads are smoked from karen...this isn't going to be pretty

No way! I almost decided to do this instead of Karen about 20 minutes ago. I swear, its like I can sense the heavy Front Squat and Squat WODs coming a day in advances.

As a medical student, I would be very interested in seeing Coach talk to a group of physiologists. Sadly, I don't have the disposable income to throw down $100 for registration. Pity; Wichita Falls isn't that far from OKC.

Video clips, please.

#7 Allison

I actually wanted to do Nancy on Friday night but my body just does NOT squat that low with my arms up in the air?? Wierd!! Did that happen to you when you started way back when and any ideas on some type of stretching or anything to help me??

Ty in advance

Paul,

Get loafers or Velcro shoes and you won't get injured like that.

Me: 42yo/M/5’10”/175lbs/10%BF

That’s how I began yesterdays rest day question to all of you good crossfitters across the globe. My question was on periodization and how crossfitters have dealt with overtraining / under-recovering. The response was amazing, a huge thanks to everyone who gave me advice on what to look for and how to go about training smarter. I was overwhelmed by the number of people who took the time to write me personally, thank you all very, very much, I am humbled at the generosity of this community, you are the best. I am attending the next science of exercise certification seminar in Texas where I will ask the same question to the exercise gurus. I will attempt to distil their advice into a bit size chunk and I will then post it and send it to everyone who was kind enough to give me their advice today. Thanks again, you are the best ☺

Have Fun, Train hard,

Billy

OMFG where did you get that photo. That is my home town. Thank you.

I can still feel lingering soreness in my everything (especially quads and hams). But...I'm calling that 250+ as good as mine :)

fat tony's sister/little sister-
Welcome to not only the best fitness program there is, but also the best community to coach you through it! I hope you continue to post your results and stay with us for the long haul!

fat tony-
Great job on getting the family to start Crossfit! I wish I could do the same with mine! *sigh*

This will be my second workout of the day, so sorry for this question...

3-3-3-3-3 is five sets of 3 reps??

#20 Doug

Yes that is correct. Go as heavy as you can while being safe

YAY! Looking to get over 110 :) Wish you were here to coach me, SH! Lets see some big numbers, ladies!! Welcome to Fat Tony's sister :) Pony - the avo/egg salad sounds de-lish :p

Hope someone films that conference!!!

Sorry to nitpick, but Marines and Air Force abbreviate Captain as Capt (unless you meant Corporal which is Cpl). The Army uses CPT. The Navy uses CAPT but they are much more important than the other Captains. I'm embarrassed to know all that without having to look it up. I'll shut up now and do some front squats.

did some of these this morning.
275x4
275x4
285x4
285x4
285x4
Did EVA for the first time tonight.
42 min OUCH

whew, front squats? Ouch. Legs plenty sore from the last couple days. here we go.

eric gohl--yeah it's good to have them excited about it, they are both sore as hell, but seem excited to keep going and get in it, they just have to keep trying the kool-aid! good luck tomorrow brother, I don't even know what my goal should be, hopefully close to 200.

great strenght training thats great big hugs everybody you guys are THE BEST!!!!

S'more - how is the mrs? is she getting around better now? ((hugs)) to you and your fam

My condolences go out to the families, friends and co-workers of the slain Oakland Police Officers. This is one of the greatest tragedies ever in the bay area. RIP my fallen brothers.

It would be great to see Vid of the conference
CF Inc making inroads in the establishment

First WOD I can compare to!!! I am so excited about this one! Hopefully my numbers are WAY up, but I am not getting to excited so I am disappointed if they aren't up.

A2Ankles

Do Work!

Guys, if you can swing a video of that presentation for the Journal I'm sure a lot of us would love to see it.

Could be a landmark point. Good luck! :)

I'm still having trouble walking after monday.

Dave Young is back! Dude, I've been waiting to let that cat out of the bag for a while now.

Pumped for you, brother.

My only question is...how did you score an int. with Sevan (my dream int).

JJ and I will wait for you S. Always...

Looking forward to you Dave!

#12 JohnFahn

Haha good then I'm not the only one!

Hopefully gonna get in a little more recovery tonight sleeping... can't wait!

Thank you to all the SWAT officers and all the hard work they get done every day

#24 jpw....navy captains arent more important....they just rank higher...in army air force and marines a captain is O-3...in the navy a captain is an O-6

Quick question -

What is a reasonable amount of weight for a fit male to front squat in proportion to body weight? For instance, deadlifting 1.5x body weight and bench press 1x bodyweight seem to be good benchmarks to aim for several reps, but what about front squat? I'm relatively new to Crossfit (five months) and trying to set some weight goals. Thoughts are appreciated!

#1 Agree, GET BIG!!

Slick

WOD felt pretty good. First time maxin in a while.

175#
185#
210#
225#
235#

Had to start with 175 # to loosen up from Karen.

Great interview with Dave! I walked into Gravity Jane's a few months ago when I was just opening a new affiliate and wanted to see another box and check them out and had no idea he was the same Dave Young. I'm honored to have met a pioneer in CF and CF Radio.

Been straying with cathletics.com and crossfitalasad.com workouts for the last month or so...its been a good change...now back to main site WODs.

Today, FS
3x 185, 225 (ALMOST failed), 205, 205, 205

Those really felt like the right weights...challenging and I was worn out at the end. My piriformis is still killing me.

Hey guys, im new to crossfit. Just started, i think the program is great and bloody hard too!!!!

was just wondering do most of you guys do the official warmup or not??

cheers

Front squat! Yesssss!!

F 64"/38

47
58
69
74.5
80

First time without a spotter on front squats - unsure of self -- could definitely do more weight.

135 155 175 185 195

These felt pretty good after a rest day.

Staying Army Strong in Afghanistan!!!!!

Mark Nash (Black Dragon 7)
Master Sergeant
101st Airborne Division (Air Assault)
Camp Eggers, Kabul, Afghanistan

Represent Kosice! Idom do toho!

All weights in kg.

49.5 - 50.5 - 50.5 - 51.5(former 1RM) - 52(PR)

F/33/62kg

#15 Jeff Bucks County

Mate try putting some blocks under your feet this should give your ankles the range of motion to let your knees get lower. Then work on removing or lowering the blocks as your flexibility increases. Also do calf stretches and dislocates with a broom stick for shoulder flexibility and hamstring stretches.

Let me know how it goes.

i doubled up on lynne and karen yesterday to catch ... to day was an active rest day (martial arts training)
i think my legs are going to be shot for tomorrow.
dont have a rack at home so have to clean wat i squat bummer..

dunno if i can max out... will have fun trying

goodluck all

135-135-175-165-165

CFWU

WOD:
175 lbs (PR)
175
185 (PR)
185
205 (PR)

By myself in "Mickey's Gym", so I was cautious...old PR was 170...ratched it up three times before I had to get to work.

Hoo.Yah.

#38 - Base your front squat on your clean - i.e., if you can't front squat a weight, there's no way you can clean it properly - so if you know your goal weight for cleans, it should carry over.
#43 - yes, always warm-up - official or any other similar. Need to adjust it to you.

45# - 10 reps (for form)
95# - 8 reps (for warmup)
135# x 3
155# x 3
185# x 3
205# x 3
205# x 3
185# x 2 (form check)
135# x 3 (form check)

Elliptical, 20mins of intervals for metcon.

last set 105kg

"I'm still having trouble walking after monday."

^ THIS

CFWUx3

135x3
155x3
165x3
170x3 PR
175x3 PR

knees to parallel or below on reps.

Excited to read about PR's as the day goes on. :)

m/35/216/5'11

Lynne

BW Bench Press @ 215#
5,5,6,5,6
Pull-ups *mod* DH chin-ups
9,7,6,7,5

*Note to self: Today's WOD done in the afternoon

m/29/6'1/193

as rx'd

135x3
205x3
225x3
245x3
255x3

M/41/5'11"/185

135
145
155
165
170 (not all the way down)

F/38/5'6"/140

100
110
110
115
120

Hey guy's what is a suitable rest time between set's?

m/38/6'0/206

135,155,135,155,165 PR

Dropped weight in 3rd set to fix my form.

g'day all - Eric, Herm, s'more, Pony, Fitmom, Fit Mom's Mon, jakers, Billy, Bird, Fat tony, Tommy and anyone else I missed. Hope all is well in Crossfit land.

Just finished FS. As rx'd in kgs

60-70-75-80-85

m/30/5'8"/183

135
145
150
160
170

As rx'd.

Tabata'd full sit ups for a finish.

M/49/151/1-1-06

Did this ystd CFSB "b"

45 x 5
95 x 5
135 x 5
155 x 3
170 x 3
180 x 3 (PR)

Back Squats 135#
21-15-9 (One min. between) all unbroken
PR

Wonder if Lon Kilgore will be there, too? Agree, would love to see that film.

Fit Mom your numbers are CrAzY... I love it!

PR PR PR PR

115/125/130PR/135PR!/140F did only 2 reps, but I did 'em :)

Holy mother I feel so strong. Wait, I *am* strong!

Cookie, I AM there to coach you, you just gotta pull me up into yo' head! I thought about you this morning. And in8girl, Carrie McG, Raine, Jennifer, CynthiaJ, JulieP, FitMom(&Mom), Lysa, Belle (hey doll, thats my daughter's nickname!) and all the beauties out there!

in8girl I posted back to you yesterday. ALso to anyone who wants good/different tuna salad recipe.

First day of Crossfit.... wish me luck!

Rookie

yeah where have you been? Stil waiting on insurance it's killing me!

225,235,240,245,250x1,225

Front squats having to clean from the floor to the rack position.

164 x 3
174 x 3
184 x 3
199 x 3 PR
214 x 1 (failed on second rep)

185
195
205
215
225

I could go heavier if I could keep from starting the forward lean at the bottom. That small lean is just enough to transfer some of the bar weight from my shoulders to the fingers putting some serious strain on the wrists.

back squats

80
100
120
120
120

heavy last two

F/39/139/5'7"

CFWU x 2

95-115-135-145(pr)-135

More kip practice afterward...

Re my post #68, that was a PR for the 205, 215 and 225. Last time I only did 200.

ok like I said I practiced this lift with 95 lbs
did 10 sets of 5

I have a hard time getting my elbows out front and my wrists kill me when I'm done; any pointers?

Interesting to see what kind of a reaction we get from the American Society of Exercise Physiologists. Can't wait to hear about it. I second the desire to hear or see audio or video from the presentation. Good luck with it

I can barely walk from Monday.

28/6'8"/216

205-225-245-265-285f@2

In the face of danger, the mark of a great warrior is he who values his country above his own safety. Caught in a kill-zone with no clear exit or relief, then-1st Lt. Brian Chontosh chose to meet numerous threats head-on, willing to risk his life in order to save his Marines.

Operation Iraqi Freedom I was underway, and U.S. troops were pushing hard toward the heart of Iraq. On March 25, 2003, Chontosh was leading his platoon north on Highway 1 toward Ad Diwaniyah when suddenly, his unit was attacked. They had fallen into a well-laid ambush – enemy fighters had surrounded the Marines and quickly began directing mortar, RPG, and gunfire toward the trapped platoon. With enemy fire raining down on their position and Coalition tanks blocking the road ahead, there was no exit.

Chontosh realized the only way out of the trap was to meet the enemies head-on. He ordered his driver to advance directly on the location of an entrenched enemy machine gun. The Iraqis, seeing Chontosh’s bold move, began firing at him in earnest. With bullets flying past, Chontosh and his driver continued toward their target. Firing as they approached, Chontosh’s deadly accuracy with his .50 calibar machine gun silenced the enemy’s weapon.

Chontosh scanned the area, seeing where the biggest threat lay. He saw a group of enemies firing from a trench, and shouted to his driver to move that way. As they approached, Chontosh leapt from the vehicle and single-handedly began clearing the trench using his M-16 rifle and 9mm pistol. He continued advancing, even when his ammunition began to run low. Instead of returning for more ammo or calling for help, Chontosh used anything he could find – enemy rifles, RPG launchers, grenades – to continue his ferocious attack.

When the battle finished, Chontosh had cleared more than 200 meters of enemy trench, killing some 20 insurgents and wounding several others.

For his leadership and actions, Chontosh was awarded the Navy Cross on May 6, 2004.

#47 Tommy Ty for the help!

Personal success. I have been doing crossfit for only about 3 1/2 months now and am completely addicted. The success part---> My 20 year old son just did Karen with me last night. He used a 25# BB and finished it in 12:06. I'm oh so proud. Especially after all of his "Dad that cf is a cult" comments.

It was my first Karen also, used 40# BB as rx'd in 10:41. And I'll smoke that time next time round!

Ty for all of the crazy motivation and support from all!!

70,72.5,75,77.5,77.5 (f) kg

also bench press 5x5
55,57.5,60,60,62.5 kg

what are your thoughts... my legs are still sore, should i put this one off till tomorrow?

185
205
255
275
300 pr

Legs have felt completely baked since Karen, walking & sitting has been painful, but was able to set a pr, so must have had some juice left in other muscle fibers. Legs feel better after this.

Started with Crossfit Endurance, then:

3 @ #175
3 @ #180
3 @ #190
3 @ #200
3 @ #210

Hooligan,

Don't know where you got that write-up, but it wasn't Tosh up in the turret, it was Cpl Franklin. Tosh was in the VC seat.

Oh the delicious irony that Dave Young was interviewed by Sevan before his first show, while Neil continues to try to get Sevan on his show.

http://www.defenselink.mil/heroes/profiles/chontoshB.html

w/f/s

0530hrs
CFWU 15x2, 10 OHS (20kg), 8 FS (20kg), 5 FS (40kg)
WOD090325: FS 3 x 5:
3 x 70kg
3 x 80kg
3 x 85kg
3 x 87.5kg
3 x 90kg

Dan,

http://www.defenselink.mil/heroes/profiles/chontoshB.html

I wasn't there, so I only have the press stories. Defenselink seemed like a good place to get the story. Happy the captain is pitching CrossFit. If the story is incorrect, please forgive.

More front squats! Looking forward to this one.

Did a 5x5 last week and hit a PR.

WoD Log:
http://21-15-9.com/users/1/calendar/3/19/2009

as rx'd

165 x 3
185 x 3
205 x 3
225 x 3 (PR)
225 (F)... 205 x 3

My legs were shot before I started. I did some heavy squats after Karen (LOL)!

1xGAWU (only 5 pull ups because of elbow)

front squats, back squats and over head squats for warm up.

3x80kg
3x90kg
3x100kg (faild on third)
3x95kg
3x95kg

CFWU
135 2x6
185
200
225x2
215
205
225 (got 3, but not good ROM)

Finished with some other leg exercises

God is Good, ALL the Time

145-150-155(PR)-160x1-150

I was able to go down quickly on the front squat and was able to use the bottom of the squat to bound and drive the weight up fast.

(in kg)

20, 20, 40 (warmup)

50
54.5
60 (PR)
60
60

135-155-165-165-175

31/m/5'10"/210

First time doing this wod.

155
175
205
220
225

80kg
90kg
95kg
97kg
100kg (PR)

150 5'7.5" 34 yom

225x3 pr
220x3 pr
215x3 (old pr)
210x3
205x3

M/30/6'/198

2k Row (8:04)
CFWU (-pull ups, -dips, + extra sit ups, +push ups)

45 x 5 (form)
80 x 3
90 x 3
90 x 3
95 x 3
100 x 3
100 x 3

bw 165

230x3x5

First time really doing Front Squats. Based on these posts I got some work to do:

Warmup
45 x 5
95 x 5 x 2

Workout
135, 165, 185, 185

dropped to 135 x 5 x 2 (focused on form and depth)

31/m/78"/CF Start Jan 2009 - 250#/Current 241#
-"Its changing me.. I am becoming"

FIRST TIME DOING THIS WOD, NOT TOO BAD.
COULD HAVE GONE HEAVIER, IF I HAD A SPOTTER

135
155
175
225
230

PRACTICED MY DOUBLE UNDERS AFTER....ALL ABOUT TECHNIQUE.

41 YOM 5'9" 205

M/32/60"/185

Thank you KStar your PNF (not)stretches have saved my hip.

135/145/155/165/175(PR)
Failed on 185

No WOD for me today... Herm gave me his cooties, so i am in bed with a bad cold, low grade fever and achy body. Rest for time! :)

m/31/5'9"/167

155x3
175x3
185x3
195x3
200x3 (PR 5 lbs)

felt like I could have done 205 or 210

155-185-205-225-235

Holy crap my legs hurt so bad from the 150 thrusters on Monday... I thought Coach was drunk when he posted this workout last night.

Still fighting a nagging elbow. Did this instead.

3 rounds for time of:
75 double unders
35 lb. KB Swing x 50
25 GHD sit-ups

15:29

Set a PR on DU. got 74 in a row on the first set.

m/29/5'11/168

Deadlift
poorly formed 155kg*3 will need to do better next go around

21 DL 225lb
800m run
15 DL 225lb
800m run
9 DL 225lb
800m run

13:58

3x135
3x155
3x175
1x195 failed
3x195 bad form

Did some overhead work at the local box this morning.

I must second (third, fourth?) the motion for video of Glassman's introduction of CrossFit to a group of academics. PLEASE, PLEEEASE include the Q&A if there is one.

Looking forward to hearing all about it.

CFWU
situps on steep decline
7 pullups, 7 dips
(only 1 round, pressed for time)

WOD
Front squat 3-3-3-3-3 reps

155
165
175
175
165

Still learning the movement - tried 205 at first and didn't feel like I could safely handle it.

4x85, 4x85, 3x95, 3x100, 3x100

3x135, 3x185, 3x185, 3x225, 3x225

C: 255,265,270(2),270(f)
Stopped after 4 because my abs were feeling really strange after 3. Warmed up with a bunch of GHD sit-ups, they may have been a problem because I've never really done a lot of them before. Our GHD is angled, the weird feeling is kind of on my left side.

B: 185,195,205,215(2),215 PR

2nd WOD:

185, 205, 225, 225, 245

#72 - Gabriel Wright

I had the same problem when I was learning to do cleans. My wrists always hurt because I was having to bend them backwards in order for them to reach the bar when it was sitting on my shoulders.

If you can get more flexible with your elbows and keep them out in front and high, then you won't have to bend your wrists all the way back.

Make sure your chest is out(puffed up). It might allow you that little bit of extra ROM to let your elbows get to the right angle so that your wrists aren't strained.

If you can fix the elbows, it'll probably fix your wrists, too.

There's my two cents.

m/5'3"/160/29

front squats (weak sauce)

185(3)
205(2)
205(2)
195(3)
195(2)

my legs are TIRED! Gotta get stronger on these, or my cleans will never go up.

#72 Gabriel:

Coach has suggested getting better at handstands to improve your rack.

195,205,215,225,235,225

Beautiful setup with the Exercise Physiologists. Sounds like a great opportunity to break into the mainstream. Don't anybody cry about that: it's a great program, so why shouldn't we want everyone doing it?

Perhaps it's just me, but I wonder if the choice of Wichita Falls is completely random. Noting that Lon Kilgore is another of the speakers, I am going to guess not. Way to work it.

I Google'd the Nobel Laureate, and he sounds interesting. That talk will likely be something right up my alley, and of course quite appropriate for the CrossFit culture of what might be termed scientific iconoclasm.

His reading list is interesting. It appears likely he too has concluded that the IPCC is full of politics, and devoid of science.

That should be a fun conference. Judging by the roster, the powers that be are going to give CrossFit serious consideration, which is all to the good. Well done, to all involved in setting it up. This should be a good thing.

CFWU x 3 (subbed good mornings for back extensions, and did FS with 115# to warm up)

WOD FS 3-3-3-3-3
155-165-175-185-195>PR
i did this Feb 22 and got 180# on my last set so im def. happy with a 15# PR today.

M/35/176

Old PR:
135
155
175
195
225

New PR:
135
165
185
205
245

m/23/6'1/195

Oops, did 5x5 instead. Hah! Screw it, it was a weak showing either way.

95/105/115/105/105

Felt good, but I did a make up WOD yesterday heavy on DL, and make the front squat a little difficult to come around to. I just started the Zone at the beginning of the week, pulling most of my carbs Paleo, and I am loving it.

If any of you guys n gals are rocking the Zone, how is it working for you? Any advice for a new Zone subscriber?

CFWU
10x 45lb
5x 55lb
60,65,75,85,90

WOW - great numbers FitMom&Pony!!!!

okay...for my second day, coach...don't make me do more squats, okay? well, today my trainer, fat tony, had me do a modified J.T. from 090315, here's how it went:

21 military press w/ 10 lbs-chair dips-modified girl pushups
15 w/6 lbs-"-"
9 w/ 6 lbs-"-"
time: 6 min.

and oh...my arms hurt! it sure felt like a lot longer than 6 mins! but, i love it! now my upper body feels the same as my lower! que bueno!
estoy enamorada con xfit!

Able to use the racks today, no more cleaning from the ground first and added almost 10 kg's to the lift! Don't know for sure if it was a PR but it felt awesome.
Weight in kg's:

20 x 5
50 x 5
70 x 5
90 x 3
95 x 3
100 x 3 PR
105 x 3 PR
107.5 x 1

Post: MU full ext. and arms rotated out. At the top 10 sec. L-sit, reverse through the movement slowly to false grip hang. Rest and repeat, I think six times.

135/155/175/185/135

135, 165, 185, 205, 215

all weight in kg's
20 x 5
50 x 5
70 x 5
90 x 3
95 x 3
100 x 3 PR
105 x 3 PR
107.5 x 1

Post: MU full ext. w/ 10 sec L-sit at top, slow reverse through movement to false grip hang. rest and repeat x 6(maybe 7)

To help the wrist I use a squat pad, which fills the space between the bar and my chest therfore relieving the pressure on my wrist.

-the kool-aid is tasting great!

sorry about the double post, thought it was held up.
Nolan

135, 155, 185, 205, 205

225-235-245-255(x2)racked(x1)-225

51/M/145

115
135
145
150 (F)
150

What is a blue hen?

as rxed 185, 195, 205, 215, 225

M/19/189/6'4''
as rx'd
165
185
185
185
185

185-195-200-185-185-lbs.

Eric G

I'm picking up what you are putting down. Mostly just to put it back on the rack.

135
185
185
195
205 (Last rep was borderline but I'm counting it.)

M/32/175
Max : 225

Front squat 3-3-3-3-3 reps

Since I've never done Front Squats before, I just worked on form with a broomstick and discovered that I'm highly inflexible in my shoulders. I can't get my elbows up..good thing I wasn't trying a real weight.

F/50/5'6"/135

65-75-85-95-100

M/50/5'11"/174

135-155-160-165-175

First time getting body weight for threes. 20# better than last time we did threes.

I wanted to get over 200 today, but I was in a gym on post and I couldnt dump my weight and I didnt have a spotter so I tried to stay safe.

165
165
185
185
185

Some guy in the gym came up and asked me how long it took me to get to that weight. He said he has never seen a girl do so much weight in the gym. He might have been hitting on me but I will take it as a compliment :)

145
150
155
160
160

PRs from the very start. Previous FS was 115.

35/M/78kg

100kg for all five sets.

M/19/5'11"/165lbs

Back after a week off from crossfit.
CFWUx2
135#x20
185
190
195
200
206.5

F/5'6"/135
75,85,90,100,115 - kept the weight light because of my shoulder injury wasn't sure how secure mu grip would be. These were pretty easy. I am going to up it next time. Looking forward to it actually. Wanted to do more today but didn't have enough time. had to go to work.

24/m/179

first time doing front squats for 3.

205
215
225
235
240(f)

M/47/6'/184

95 w/u
135
155
165
175
175

CFWU X 3; STD

WUp #95 x 3

115
135
155
165
175 (PR)

Set of 5 Ring dips between each set

115 x 3 x 2 for form and cooldown

3 x 5 K2Es, 3 x 10 Back ext

125,135,145,155,165

3 sets waiter's bows 75lbs
3 sets Russian incline twists 20lbs

175
175
175
185
185

225x3
245x3
245x3
245x3
225x3

...probably should NOT have done Karen yesterday

175, 185,185,185,185 (failed)

Tried to work on form b/c felt awkward on 3rd set and didn't go up any weight. Failed on last one b/c I tried to change something on it. Should do better next time.

http://www.sfgate.com/cgi-bin/article/comments/login?dest=%2Fcgi-bin%2Farticle%2Fcomments%2Fview%3Ff%3D%2Fc%2Fa%2F2009%2F03%2F25%2FMNPP16M2CH.DTL%23commentform

This is a link to the folks Freddy C posted about above. When wearing the badge, I knew the more probable cause of a bad day at work was a traffic stop gone bad - nor was there anything I felt more purposeful about than opposing evil with force. These officers found both. To protect and serve ...

As CCT Joey would say, "Blue skies, warriors." Paul

240 250 260(2) 255pr 240. Started much heavier today.

31/M/190

Don't have any kind of a squat rack at the station so I did deadlifts for the same sets and reps.

185
225
165
295
330 (PR for 3 reps)

http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2009/03/24/MNPP16M2CH.DTL

OK, bad link, my regrets. Paul

225
235
245
255
265

M 34/142/5'7"

115-135-155-185-185

As Rx'd

175
185
195 (got first 2 failed 3-pron 2 reps)
185
190 (pr on 3 reps)

33/F/5'10"/155

154
165
176
187x2
187x1

Last month, I got 180x3, and my old PR for a single is 185. So today I will take the 187x2 and be happy!

Afterwards, I walked over to a weight my workout partner had dumped and figured I'd try and pick it up...why not, right? It was over 300 pounds, so I shucked off the 5k's and DEADLIFTED IT! When I added up the weight, I was shocked - it was 286, an 11 pound PR for my deadlift, and I hadn't even done any deadlifts to warm-up! SO HAPPY! :)

#132 Joe P: A ferocious breed of chicken AND the state bird of Delaware AND our mascot at UD the Fightin' Blue Hens! Now you know.

M/25/135/5'11"

155
165
170
175
175

38/m/242
215
225
235
240-2
240-2

125-135-145-155(PR)-165(PR)
up 15lbs

135,155,165,175,185 - Will go heavier next time.

135,155,165,175,185 - will go heavier next time.

225
225
225
225
225

29/m/185

165-175-185-190-195

First time with 3RM on FS. Previous 1RM was 205 when I weighed 205...

M/56/165

132
176
220
240
240

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

145x3
155x3
170x3
185x3
195x2(f)
165x3

(38,28)

My affiliate had a different WOD posted for the day.  I seem to be the tester on all these new WOD’s. 21 KB Swings- 36lbs9 pull ups15 KB thrusters-  18 LBS in each hand. 9 Dips15KB Thrusters9 Pull ups15 KB Thrusters9 Dips21 KS SwingsTime was 6:07.  HEY I stayed right there with one on the instructors and matched his time.  Not too bad today.  By the 3rd set of thrusters I wanted to throw the KB at the instructor.  My arms are shot and my body is crying.   I am in to my first month back (for a total of 3 months, Had to take 2 months off due to layoffs.)Still loving it.  thanks for the push guys!!!

Now if I can just get my weight down where is needs to be I will doing good.

M 54/180/5'8"

175 195 205(pr) 215(x2) 215(pr)

48/male/6'/199/week 20 CF

135x3
170x3
170x3
170x3
135x3

Also did 1 x 4 pullups to grease the groove and ran 5k in 24:55.

Does anyone else feel the core/abs are the weak link in the front squat? The challenge for me is not the thighs but keeping the upright position and not leaning forward. I can back squat much more.

CFWU x 3

Squat Warm-up: 5 x 45, 5 x 95, 5 x 135

1. 3 x 165
2. 3 x 185
3. 3 x 185
4. 1 x 195 - 3 x 135
5. 3 x 135

***SHOULD NOT HAVE DONE KAREN YESTERDAY!!!!!!!!!***

M/39/6'1"/249

As Rx'd
3 x 185
3 x 205
3 x 225
3 x 245
3 x 255

155
175
185
185
190 x 2

cfwu stretch from Karen's soarness

135 X 10
225
245
275
275
295 PR

I need more of these to help my cleans. Way to go coach

me wife
145 75
155 105
175 105
185x1 125
145 145

115
135
145
155
165

Need to go heavier..

m/41/72/170
cfwu x 3
front squat x 3:
135,145,155,165,175

135x5, 155x3, 175x3, 185x3, 195x3, 205x3, 215x2 and 1 lousy one.

Done to a dynamax ball. The position of my left arm and the weight resting on my fingers caused a numbeness and tingling in my left arm when coming out of the squat. But otherwise the form and depth felt great. I know 215 is a post knee surgery PR and may be my best front squat attempt yet.

Russ M/26/202

Rx'd (245)(275)(295)(315)(325fail)

115-135-155-165-167.5

41/m/155
did half-squats, validated
225, 225, 225,205, 205
personal bests

Quinn- so how long did it take for you to get to those weights?

ps- I am not hitting on you LOL

Cookie- feel better, hon

I have been really working my handstands lately. And today bingo says doing so will improve my rack. Awesome. And it was great to begin with LOL

F/27/5'0"/108

95
115
125 Old PR
135 PR
140 PR

Didn't think I had this in me at all today, then smashed my old PR. Go figure. So then I ran a mile, cycled 5 km, and rowed 1k, just to make sure I had used everything I had on this day when I miraculously got extra juice from somewhere.

F/22/5'6"/136

3 x 135
3 x 147
3 x 157
3 x 162
3 x 167(f)

m/30/5'10/205

155
175
185
205
215(pr)

I also have a difficult time with the rack position, the weight and postition hurts my hands and wrists before my legs. VERY FRUSTRATING!!!

2 rounds of warm-up (5 pull-up, 10 push up, 10 squats)

5 sets of 3 rep, front squat. I did all with 120# and had a ton of trouble with form. My back squat is about 250# with a personal best of 360#. I had a lot of difficulty with getting the bar racked on my shoulders for the front squat position. Lots of wrist discomfort. I need to work on form I think.

225
245
255x1 (PR)
245
245x2

f/25/5'7/134

as rx'd

140x3
145x3
150x3
160x3
170x3

38m/6/184

as rx'd (after 5 days rest)

215.225.235.245pr.255 new pr

M/34/190/6'2"

090325 (090222)
135 (115) Warmup
185 (135)
205 (155)
205 (175)
215 (185)
215 (205)

Wrists still have trouble 'opening up' or releasing or whatever to let the bar rest on my chest. Good progress.

95# x 3
135# x 3
155# x 3
155# x 3
155# x 3

33/m/215/6'5"

225x3
245x3
255x3
255x3
255x3

135x3
155x3
185x3
205x3
205x3
Ouchie!! My wrists hurt!! I got some good instruction today from a Crossfit trainer, but the bottom line is...I need more wrist flexibility. I guess it's handstands for me in my future!!

38/m/5'11/165

I did it a little different
3x sn+c&j+3fs: 83#-103-113
2x c&j+3fs: 123#-133

CFWU x3
Sprint Intervals 2x4x400 :01::35 work/::45 rest
135x5 FS

WOD
185-195-205-215-225

Push-up Workout
3rds 14ea Diamond/Reg/Wide & 20 Arm Haulers

I can't think of 2 people who I would want going to bat for CrossFit more than the creator, Coach Glassman, & Coach Mark Rippetoe. Miss you brothers. Someday when I'm done w/all this training, I will buy the 1st round... Or 5.

Get some, Go again!

245x3x5

33M/5'10"/200#
135
155
175
205
225

5x3 Front Squat: 135,155,165,175,185. Finished out with 2 x 1K Row Sprints.

21/m/5'11 178#

135
165
175
185
200

135/155/165/175*1/175*1/135
Did sets of pull ups in between, finally got the butterfly down, can't wait for FRAN, did I just say that.
3-2-1 Go

27m/6'6"/225

225-245-255-265-275

205-185-185-195-195. 205 was just a bit much, form was shaky esp on third rep. 185 was manageable with good form, 195 was the weight where I had to really struggle to stay on it. Did a "bonus" round of 155 just see what my best form is like. When I get really deep, the hamstrings still pull my butt under, causing the lumbar curve to go and the weight to slip forward.

Warmup: 5 min. easy row, 2 sets at 95 lbs. of 1 press, 3 pp, 5 pj.

m/28/170

115x3
135x3
165x3
175x2
185x1pr

23/M/6'3"/205

As Rx'd

Cleaned from floor...don't have a rack

175x3
195x3
220x3
235x3
245x3

205
215
220x(2)
220x(1)
215

33 yom 220 bwt
cfwux3rds
wod as rx'd
225/245/255/265/270 new 3 rep pr

185
205
225
235
245(PR)

wrists/forearms hurt so I had to cross my arms for this one.
95,115,135,155,175
could have probably gone 195

95-105-105-115-115

Last 2 sets were ugly! No energy today-fighting a cold. Oh well-

21m170

WUx3, 45x5, 135x5

185x3 205x3 215(f1) 195x3 205(f2)185x3

knee felt a bit wonky on the last set, so I called it a day.

21/M/6'/170

185x3
195x3
205x3
215x3
225x3

Not 100%, legs a little shaky from last workout. BUT, its beautiful outside so I'm gonna run to the Rocky Steps!

Was able to set new and great records
1. 65
2. 115
3/4/5/ 135

M/22/215/6'1

As, Rx'ed

Bergenger Warmup

135
155
175
185
205

I could have kept going, I think next time I will start at 175.

BW 170

315
375
400
415
440PR

M/27/195

155
175
185
195
200

Rested about 5 min. between sets

Karen

time: 7.04 new pb

front squat

3x 40kg
3x 50kg
3x 60kg
3x 75kg
3x 90kg pb equalling

25/m/5'11"/177
155-185-205-225-235(2)-235
Last rep on 235 not as low as I would have liked

Ralf
50 burpees- 2:47

5x3 fr squat
245
255
265
275
295 pr
need to work front squats more they are kinda weak

m 21 180

Finally off of light duty for my hip. Now I can slowly start getting back to CrossFit.
On a side note, Capt Chontosh is a good guy. A Navy Cross awardee, he was one of my instructors at TBS. I really like how close CF and the USMC have gotten and I hope their "pitch" will be accepted warmly by ASEP.

25/03/09
M/33/181/76
100-100-100-100-100
(Previous attempt 80-82.5-85-87.5-90)
Afterwards snatch training

m/37/76/190

Still coming back from being sick and putting weight/strength back on. Sets up to 155#, 10 less than 2/22 PR.

155
175
195
215
225

m/42/163/6'

135, 155, 175, 185X2, 180

last time:

135, 155, 165, 175, 185X1

135
155
176
185
190 f 3 reps wrist gave out to weight

3/35/09
CFWU X3

WOD:
Ralf = 50 Burpees
Time = 2:33

Deadlif Tech.
Power Clean Tech.

JD Roper
Pickens High School

3/25/2009

cfwu x 1

front squat x 3
155lbs
165lbs
175lbs
185lbs
195lbs
205lbs
215lbs

previous:
205lbs x 3 2/22/2009
185lbs x 5 1/8/2009

155-165-175pr-180x1-165-155

195
215
230
245
260
275
shoulda kept going but i figured i would take it home healthy,didnt think i would be that strong today after the thrashing karen put on me.Did tabbatta squats,sit ups and box jumps afterward,in a word,ouch!

33/M/6'00/182

3-3-3-3-3 Front Squats

3x165
3x185
2x205 (f@3)
1x205 (f@2)
3x205 (pr)

All squats were butt to heels. Would like to control the bottom end a little better. Lumbar curve is maintained and the squat is structurally sound, but as weight gets heavier I'd like to be able to put the brakes on once depth is hit. Full ROM is there, though.

135x3
155x3
165x3
170x3
180x3

First crossfit workout in a while, not bad. 180 is a PR for me

I was a very dedicated downloader/listener of the original CF Radio and always wondered where Dave disappeared off to. Great that he is back for a weekend edition!!

Also, as one of the 16 listeners of the latest edition of CF Radio I wanted to say that Neil and JJ have done a wonderful job and that I really enjoy the show. Keep up the great work you Internet-Radio-DJin Bastards.

Pulled out my SS book last night to refresh my memory on Front Squat form. So concentrated more on form, (which tends to degrade pretty quickly).

WU with 45 and 65

WOD:
95 not too bad
105 form degrading on way up
105 first 2 were ok, last one sagging on way up
105 first 1 ok, then form degraded
95 dropped to 95 for last set, not too bad

Looking forward to Sunday's Crossfit Radio on women over 45.

CrossFit Warm Up

Warm Up Sets:

45 x 10
65 x 8
95 x 5
115 x 5

W.O.D.

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

Did CFE WOD and then CF WOD

135
135
155
175
195

The weight didn't seem to be a problem. The problem is that I am still trying to get used to my wrists/fingers stetching back to hold the bar.

Then did 4x10 thrusters 85#

205x3
210x3
215x3
220x3
225x3 PR

3x295, 3x300, 2x305, 2x305, 3x295

225DL 800m run wod yesterday morning
bodyweight bench and pull ups yesterday night
todays wod at noon

135 145 165 175PR 185PR

pretty happy with that

140# X 3
160# X3
185# X3
205# X 3
225# X 3 (PR)

Finished with a 1RM PR of 240#

Well I really am not sure lil pony. I have been weight lifting since I was 14, but only doing crossfit for a little over a year. I think my PR is 225. I have lost a lot of strength not working out at a crossfit gym.

46/182

177
200
225
240
260 PR

47 / 175

Did the 'Horrible Hundred' instead. David Sailor, it was horrible. SC&J were bad.

Horrible Hundred

for time:

25 reps of 215# Deadlift
25 reps of 115# Squat Clean & Jerk
25 reps of 75# Thrusters
25 reps of 45# Overhead Squats

17:48

4 sets @ 205
1 set @ 225

3 second pause @ the bottom for every rep (ass to grass on every rep.. took the pause idea off of Coach B's website this morning.)

cfwu
bwu

WOD FS 5x3
120/130/140/150/155pb

Oly sup trng 5 x [3xS + 1OHS]

As rxd'

185
205
225
245
265
275
3 x 3 with 225

m/30/183/5,8

135, 155, 165, 185, 185

100 kg
100 kg
100 kg
100 kg
110 kg

m/35/217/5'11

95-135-145-155-175

I got really frustrated. I can't rack the weights right. Spent time and energy trying to hold the weight so I didn't go as heavy as I could've probably. I ended up holding the bar like I was doing thrusters.
Any pointers?

M/38/6'2"/195

10K Leisurely Row
53:00

Front Squat 5/3
160/170/180/225/230pr

#54 Fit Mom ~ Congratulations on your 175#PR!! That's terrific! And you too Russ! Lots of PR's happening today at CFP!

#60 Rookie ~ Thanks - it was a G'day!

#63 Pony ~ Great job on your 3 PR's!

#64 Chris ~ Welcome to the best thing you could do for yourself, not only physically, but in the genuine cheers and friendships found in the CrossFit community.

#216 Josh ~ A PR of 440#?? WOW!!

CFWUx3 + Push Ups x1

Front Squats
85x3
95x3
100x3
105x3 PR
110x3 PR

Left wrist is still sore from "Karen" on Monday, so I'll gladly take the 10# PR from 2/22/09.

DU practice...someday.

F58/140/5'2"(almost)

As RX'd 215 X 4 and 225 X 1.

Problem didn't seem to be in legs, felt like I had lots of power left, failure was in midsection like I wanted to be sick.

Any ideas or is that normal for the compression?

m/24/200/6'1

As Rx'd

155
195
225
255
265

m/20/162/5'9"

200-205-205-210-210

felt good...last time all 5 sets with 200 so 10 lb pr for 3 reps

165x3
185x3
195x3
205x3
225x3 *pr

bwt 145

225, 245, 265, 275 (PR), 275

32/m/160

cfwu x2

135,155,175,205,225

205
210 (pr)
215 (pr)
220 (pr)
225 (20# pr)

235 x 3 max

205x3
225x3
245x3
265x3
265x3

27/m/5'10"/235

warmup:
bottom to bottom tabata squats
tabata pushups
tabata pullins

1st time doing heavy front squats
165x3
185x3
215x3
275x3
305x3

FS 3-3-3-3-3

235-245-255-265-270(PR by 5)

F31/118

Front Squat
105
115
125
135
135

As Rx
205
225 (2)
215
215
215

155-175-205-205-225

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

Front squat
155lbs x 3
165lbs x 3
175lbs x 3
185lbs x 3
195lbs x 3 PR
4 minutes rest per set
Foam roll after
Compared to 090222: +10lbs on last set

1 arm front squat, 95# dumbbell, wearing 2 20# weight vests (135#) 5-5-5-5-5

After, 200 meters of lunges - 6:09... that was hard!

135/145/155/165/175 135/135/135

previous high 160.

CFWU x 3

165 x 3
175 x 3
185 x 3
195 x 2 (F)
195 x 2 (F)
190 x 3

I just psyched myself out on the 195 and got stuck in the bottom. 190 was too solid not to have been able to do the 3rd rep at 195. Slight lean toward the toes at 195, but nothing like it used to be.

From last time:

"1-arm 80# DB front squat, 5-5-5"

Comment #214 - Posted by: Herm @ CF Los Altos (visiting WA) at February 22, 2009 1:54 PM

New to this CrossFit Program. First day was yesterday!!! Rest day! However, today a different story. 155lb for the front squat. Been a long time since I've done those. Look forward to the days to come. Quads are screaming :)

26/5'9"/138

45-50-55-60-65(2) kg

Failed on third rep at 65kg. Exactly the same weights as last time and felt about the same too. First time using my Rogue Do-Wins, but I don't really feel like they made a big difference.

75-95-115-135-140(pr)

last month's pr: 135

BW 170

315
375
400
415
440PR

Comment #216 - Posted by: Josh at March 25, 2009 1:12 PM
damn that is impressive how did you get your front squat that high? have you been training for bery long

165
170
170
175
180

185-205-215-225(PR tie)-230(PR)

First time front squatting. Started off too light. M/5'10/210/36. First Day of Cross fit. I have been studying the program, and finally decided to take the plunge.

3x95
3x115
3x135
3x155
3x175

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

WOD as RX'd:

155
175
185
195
200

My own "Log" circuit:

3 rounds for time -

25m log drag
25 x 45# db swing
25m log drag
25 x 23# med ball overhead squat

12:30:23

M/23/5'11"/185

205 (3)
215 (3)
225 (2/F)
took off my shoes
225 (3)
235 (2/F)

100-105-110-111-115

M/29/6'4"/198

155
175
185 tied pr
195 fail on #3
195 fail on #3

I'm getting 195 next time.

225
245
265
285
300x1 F

51 yom / 5'10"

WU: 2000m Row, moderate+ effort, time 8:42.9/2:10.7 pace
B-WU
FS WU: 45x5, 65x5, 100x3, 120x2, 135x2

155, 175, 195, 215, 235 last rep form bad, w/ significant weight shift on toes, barely saved it

Pull-ups 3x10 w/ med band; 3 min rest btwn sets

205x3
215x3
225x3
245x3
255x3 (pr)
maybe could have gone a little lower during the last set but my form has improved drastically compared to last time and i had no pain in my wrists and forearms neither

M/40/180

155
165
175
185
195 (crummy form so...)
185

Plenty more work needed here.

More better faster

Mark
145,155,165,170,175 (PR)

hi guys!!...i decide to do a linear training and stay under (deep under) my Pr 240 pounds i hit the 5 front squats with 205 pounds i just don't feel the power today i feel really tired i keep a good form and go deep more than usual...then i hit a fast met-con 5 rounds of 10 steps 55 pounds dumbell lunges and 15 55 pounds dumbell swings, not a good day but i hope to feel powerfull tomorrow

Cookie mi wife feels better just a little bit weak because she is bleeding (not so much the doctor said that is normal) and s'morelle..well she is giving us good fights haha!! love my s'morelle i train her today haha!! just trying to stimulate the hip muscles the neck and traps she enjoy haha!!

Herm great workout bro nothing can stop you!!!...Rookie hope you are doing great with your knee, Fat tony and fat tony's lil sist keep the hard work guys, Eric Gohl big hugs dude, Strong lil pony besos y abrazos mi joven y poderosa amiga te quiero mucho, Fitmom and Fitmom's mom as always hard work from you awesome ladies....Playoff beard you are the man, OneFastBird21 post more times!!!

big hugs and bad english for all

cfwu x 3

135 165 175 155 155

Funny how my quads are fine, it's my wrists and core that feel it. Someday I'll figure out the technique.

135-155-175-185-205

Everything 175 & above was a PR.

Used to really struggle with wrist pain in these. I don't know if they're getting more flexible, but today wasn't nearly as bad as last time. I wouldn't call it comfortable but a noticeable improvement.

Starr Protocol for lower back rehab.

Subbed: Front Squats x 10 (see log for details)

225-245-255-265-275

Old PR - 265 from a month ago

CFWUx3 90lb lat pulls instead of pull-ups, no dips or back extensions

WOD
115 3x3x3x3x3

Hang squat cleans with 45lb bar for practice
10x2
55 more pushups

First time doing this. Wrists were sore at first,but really tried to focus on getting elbows up, which seemed to help. This lift felt much different than I had expected, and much more difficult. I'm normally pretty flexible, but it sure was hard to get the darn elbows up and my triceps parallel to ground. I can backsquat quite a bit more than this. I've noticed many other comments like mine for the front squat, must be normal for beginners?

105
115
125x2 (sooo close)
120
120
I have lost a little strength in the last little while.. But my wrists have become so much more flexible! So my rack position is waay better, which makes my form better too. (I assume the last time I did FS depth was questionable). :)
Strong lil Pony - awesome numbers today! Way to go!

Well I tried to workout even though I'm not feeling well idiot! I hurt from my head to my toes I think I may have the flu YUK!! I'm dizzy and cold. I will have to double up when I feel better. I sooo wanted to front squat today Bummer!

m/30/162

WOD as rx'd
158
188
203
208
213--PR by 15lbs.

Hey Browler, im finally in the 200lb club! Man its nice up here.

225-235-245-250(PR)-255(F)

These are hard for me. Real weak. I can't figure out the hand placement... tweaks my wrists.
Boo hoo.

185-205-225-235-245

Got up to 225 lbs.

CFWUx3x15

135/145/145/155/165

38M/5'10"/167#

Warm-up: 20-inch box jump, 50 reps (0:55); CFWU 2x15; Burgener WU; FSx1 65-135-205-225.

As Rx: 235-240-240-240-245(x1)-240

Cool-down: PNF of hamstrings; foam roll.

Last time only one set was done at 240#. 11-inch box squats (below parallel).

as r'xd

195
205
215
225
235 (pr)

M/28/5'11"/193

105,115,125,135,145

M/39/150

as rx'd:

185-205-215-225-230

Question...Is the standard form for front squat such that quads are parallel to floor or such that butt hits calves? I feel like my weights are inflated because I only go down to 90 degrees. Also, on squat cleans, I always break 90, so that's another reason.

Thanks.

cfwux2
burgwux2

front squat 5x3
some warmups reps at 95-135-155-185 (more for wrists)
205-225-235-250(pr)-265(2)

28/M/140

150
160
170- old pr
175
180- PR

22/f/5'8"/160

as rx'd

75x3
85x3
85x3
85x3
85x3 (man i wish these were in kg's! oh well!)

185
185
195
205
215

m/42/203/5'11

135x5
185x5
225x5
245x2
225x4 felt a cramp under the left scapula . bailed
205x5
goofed thinking this was 5x5

m/41/200/5'11"

I started out bar only, went up by 11 to 155. Decided to see what it looked like on video. Sadly, I was pretty far from parallel, so I started over and stayed at low weight to try and get it down.

I find this harder than back squat to guess where you are. Maybe I'm doing it wrong, but the bar is at my throat and I cannot look down at all. When I though I was about to hit the floor with my butt, the video showed me just getting to parallel.

Need more practice. My right wrist is also not flexible enough. Major stretching pain in the right wrist, even with the bar on only 2 fingers.

Today was a bust...Need practice..

As rx'd

155
155
160
155
155

M/22/5'9/155

155, 175, 185, 190(PR), 195(1)

135-155-185-205-225

M/25/6'1/175

w/u: Row 500 M

WOD: as rx'd:

5 x 3 @ 185#

Wow, it was really surprising how much I felt this lift in my core. Had to really focus on keeping tight in the middle when I reached the bottom of the squat.

F/36/5'2"/108

Warm Up: 250m row; 12 windmills; 12 jumping jacks; 100 SU; 12 squats; 12 sit ups; 20 box jumps (20"); 3 10 sec bar hangs; 5 asst. PU

As Rx:
45-55-65-70(PR)-55

155
185
185
185 (2)
185 (1)

Major problems with the last 2 were in wrist/grip. Also, need to practice bailing with the weight on. I have bumpers but need to still practice so I'm not so tentative.

198 lbs
220 lbs
242 lbs not too happy with ROM
242 lbs better ROM
264 lbs not great ROM

then 3 rounds 8 reps 154 lbs to work on ROM

As Rx'd
225-245(pr)-250(PR)-255(fail after 1)-225

I knew I'd get 250# today! 10# PR is fine by me :) However 255 was ROUGH after that.

Strong Lil Pony-
Congrats on your PRs! You knew you'd get it just as well as I did! :)

#64 Chris Enslow-
Good luck and welcome to Crossfit! We're all here to support you and one another :)

#123 fat tony's little sister-
Back for more huh? That's the way to be! Keep on working hard with your brother and we'll all be here to cheer you on!

#289 s'more-
Sorry to hear you're so exhausted bro! I remember last time we were the same for almost everything on this WOD. So I'm pretty sure if you were 100% you would have PR'd right with me! Hope you get some well deserved rest soon!

Rookie, fat tony, and jakers-
Excellent work today guys! Hope your legs are recovered from Karen, cuz mine are still a bit sore lol.

Playoff Beard, OnefFastBird21-
Where you at? Let's see those weights and some PRs!

M/26/6'1"/183

165-175-185-195(PR)-205(F)

F/37/124
I cringe whenever I see any form of squat in a wod! I am trying though, and concentrating on going deep! Each 5# improvement is a baby step in the right direction. I am always impressed (and envious!)at the big numbers you ladies put up- someday maybe I will be up there too! As for today:
105
115
120
125 (pr)
130 (pr)

255,265,270,275,280

#320 Eric Gohl:

Nice work man, congrats on the PR! Way to get after it.

No numbers to put up today :-(

Our squat rack comes in Friday (hopefully), then the PR's are going to start rolling in!

We did tons of dumbell squats instead, thanks for checking on me brother.

Herm:

"1 arm front squat, 95# dumbbell, wearing 2 20# weight vests (135#) 5-5-5-5-5

After, 200 meters of lunges - 6:09... that was hard!"

You are a machine, nice work.

135
155
175
185
200

Need work on wrist and shoulder flexibility.

m/35/6'/165

last time
135-145-150-155-160(pr)

this time

145-155-160-165(pr)-170(pr)

cfwu 3 rounds, then a couple lighter sets of 5

WOD as RX'd
155
165
175
185
195

then a set of 8 with 135 slowly for more form practice

Eric- hermano, nice #s!

Had crap day- work, personal life, money, blah blah blah... so freakin glad i worked out this AM, cuz I would have skipped the gym tonight or *had* I gone, would not have PR'ed. Everything is sunny at 6 AM, nothing to weigh me down. Whelp, tomorrow is another day.

s'more- you crack me up. Thanks for kind words ayer y siempre. Look at the picture of my mom on FB, she's 77! She bench presses with 8# dbs and squats with 12# bar LOL and does either tai chi, weights or jazzercise EVERYDAY... and my dad 77 has run 30+ marathons (and he only started running @ age 50) I've got determination in mah genes.. :)

male 115 kg 31yrs

All weights in kg
70
80
85
90
95

Went pretty easy, been havin knee problems for 6 months so i think I could've gone much harder. It's getting a little better now so I can't wait to go heavier.

Any thoughts on whether I should do heavy lifting
while the knees are not 100% or wheter I should do lighter weights with more reps?

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

Front Squat 3x3x3x3x3

155, 175, 185, 195 PR, 185 (180 PR last time)

cool down: work on PJ's and L-Sits

By 3's strict

185
185
185
185
185

as rx'd

185
205
225pr
235pr but sloppy
205

30/f/115

Did 5x5 FS

135x5
140x5
145x5 (PR)
140x5
140x5

First comparison WOD for me...AMAZING RESULTS!!

115
135
155 PR
185 PR
188 PR + 43# from 090222

Also, linked about 10-12 kipping pullups together after the WOD today. An AMAZING crossfit day for me today!

95-115-135-160-175

M/24/183

185x3
205x2 failed on 3
155x3
175x3
185x3
185x3

For some reason 205 gives me problems.

I think ASEP will be far more accommodating and gracious about listening to hear what Coach and his colleagues have to say than the CrossFit Nation would be to ASEP. It'll be interesting to see the video of the presentations; expect lots of science-based questions and fewer 'toos and 'tudes. CF's first big test in the establishment will be "Must-See TV," no doubt about it.

As prescribed:

165
185
185
185
185

Matched my P.R. Not too bad considering how sore my quads are.

Does anyone else experience mild pain in the middle back (not sure, but I think right where the thoracic spine meets the lumbar) when front-squatting? I get this every time. It's never bad, but if it's a form problem or some other thing I can fix I'd like to. Trouble is I have nobody who can spot my form. It's just me in my little "gym".

as Rx'd

185-195-205X2-200-200

205X2 is one more time than last time, and 200X3 for both the last sets is way better than last time

m/44/175

135
155
165
175
185

95
135
165
185
200 (PR for reps!)

this was fun after running yesterday:
CFWU+FSx3 at 95,135,185,225
FSx3:
245
265
275
285(PR)
275

followed with wk.4 day 1 of 5x5 Bench, Row.

later,
b
m/32/5'8-1/2"/176

145
145
155
165
170 (f on the third)

The bar was hurting my collar bone and shoulders. I need a solution to that annoying problem

Comment #114 - JEP
Comment #116 - bingo
Hey thanks guys I will work on both; need to get the ROM and then add the weight.
thanks again and to anyone one else I missed

gabe

My legs are still killing me from the wallballs.
Still managed to get a few squats in somehow.
185
195
200
200
205

185-205-225-240(f)-240(f)
(did 2) (did 1)

20/m/160/5'9

155
165
185
205
215

CFWU x2
135x6, 205 x4

245 x3, 250 x3, 255 x3, 260 x3(pr), 265 x3(pr)

All lifts +10# from last time

m/21/6'1/232

205-215-225-235-245(PR)

First, let me just say TOSH! dang, that felt so good, I think I'll do it again. TOSH! yum.

Next, squatting is not a easy trick for the long legged slender femme. The longer the leg, the greater the effort. Squatting is the only time I regret my long legs.

125
125
135 (screaming)
130
130

and, everyone at the gym was SO encouraging. It was great to be back, getting strong, and giving it enough effort to shriek as I fought my way out of the hole.

that being said, I see my girl Allison NYC shamed the heck out of me with a 170 front squat. Bravo!

and, just because he's so hot, and i haven't seen anything of him for awhile, I'm going to do it again: "Tosh!"

yeah Eric gohl i felt terrible today i may take these days as rest days i'm really tired and maeby overtraining (my pulse goes up to fast and not slow down so easy as used to slow down) haha!!! s'morelle is a TOUGH wod...CONGRATS!!!! for your PR youn are hardcore bro

Strong Lil Pony nice a word get too short for such a wonderfull woman as you are, i love you lady you are the best..i'll see that photo =)

135
155
185
195(form could have been better)
185

M/27/5'10"/172

125 135 145 155 165(failed on third squat)

245
255 (old PR)
260x1 (dropped elbows)
260 (PR)
265x2 - nearly got third but not quite...

Well first time for me doing cross fit i hear lot about it. so i decide to do crossfit that way i dont have to spent 2hrs in gym every other day will see.

95
115
125
135
155

should have started at a higher weight

95x10
135x10
185x3
205x3 (PR)
225x1.5 (PR)

experimented with some tababta intervals on arms (20 sec rest/10 secs rest)

Jake - 25/m/164

205
225
240
250
265, last rep took everything i had.

Josh - 24/m/165ish

205
225
250
265
285

M/30/70"/197

185
205
215
225
235

Love front squats!
205
225
255
275
305x2

APE bw=195
205
225
255
275x2
265

Aniz(f)bw=120
95
105
120
130
135x2

Jake and Josh you guys just weight 4 and 5 pounds more than me and your lifts are insane!!!! wow you guys are MONSTERS!!!!! bug hugs from Ecuador

M/22/6'0"/196

First attempt at free standing (not on a damn Smith Machine, thank god) since starting CrossFit.

155
185
205
215
225(2)

Go green, go white!

155/175/185

28/M/170

Front squat 3-3-3-3-3 reps

155/185/195/205/215

As Rx'd

95/115/135/155/175(PR)

First front squat WOD
Cleaning from floor
75 x 3
103 x 3
125 x 2
103 x 3
103 x 5
125 x 0 could not clean
Need to get a rack and bench for the garage.

205 x3 in smith mac'
225 x3 in smith mac' very uncomfortable
205 free
225(PR) free
245 x2 fail on 3
245 x3 ugly not A2A

155/175/185

#63 CONGRATS on your PR! Keep 'em comin' my friend! Any left over cupcakes you can fed ex to CT?!

#122 THANKS GIRL! Get better!

#159 Laura- YOU ARE A ROCKSTAR!

#252 Mom- Awesome- a Front Squat PR for you!! You are giving all the ladies 40 and under of CrossFit Persevere a good amount of inspiration!

#292 Ronnieboy- what's up with your back?

Please Lauren...post Thursday's WOD before I give in to temptation and pour another pint of Guinness.

I sense "Angie" is coming...

m/30/215

185
225
245
275
295

d - 30m/175

worked up to 292 (pr)

j - 35f/125

worked up to 135 (pr)

130-140 (PR)-(145x2)-(145x1)-140-140-(140x2)

I know...more than 5 sets but I wanted 145 sooo bad! With my 1 ME at 145, my 3 rep should be about 135, so technically, only a 5# PR but a PR nonetheless.

Then did some more BP because I need lots of work
BP 90x5, 95x5, 100x5, 105x3, 110x2, 115Fx2

Strong Lil Pony- Wooooowwww!!! Outstanding! You did not start so long ago and just like that- bam! You nailed this one!!!

Fit Mom in CT, Laura DeMarco (and on the DL PR!!!), Kat, Melissa, Fit Mom's Mom- awesome job!

Outstanding numbers by all!

Strong Lil Pony- yes yes yes! I would love some recipes!!! Thanks for the tuna idea and the avo/egg salad sounds so good! Please please share!! :)

Erin

F/45/5'2"/126ish

did Monday's wallball WOD instead
150 Wallball shots w/4kg ball in a nicely swept (thanks jon_h) sunny outdoor location 7:24
followed by
2000m C2 Row 10:20 (first time rowing this distance)
followed by
1 hr core conditioning class

#369 Fit Mom:

You sound like a pretty cool chick. How many kids do you have and how old are they? Have you taught them to squat yet? My boys are 8 and 4 and love to show daddy how they "Crossfit" :-)

Pony:

80's movie trivia question for you. What device makes time travel possible?

185x3
205x2
205x3
215x3
225x3

155, 175, 200, 210, 215 (pr)

195-205-215-225-235(pr)

old pr: 225

hard to believe 1 year ago i couldn't do 135 all the way down

30/m/198

155
185
205
215
220x2

M/32/190/6'2"

WU:
20 minute run (2.4 miles)
10 minutes of 5xOHS(15lb bar), 4xpushups, 3xpullups

Front squat
10x 45lb
5x 135lb

WOD:
Front squat as Rx'd
185
185
185
190
190

WD:
5x HSPU
3x HSPU

new to CF. what does "PR" mean?

3x135#
3x145#
3x165#
3x155#
3x155#

Scott m/49/6'/210
115
135
155
175
185 PR

Janet f/50/5'9"/160
55
65
75
85
95
105 PR

T hope everything went well today. Just so you know, you're sub did a great job.

185x3x5

M/33/185

Front Squats
1-188
2-218
3-233
4-253
5-258 F got 1-1/2 then dropped the elbows D@#it!!!! I know I will get more next time quads were toasted still from wallballs!! Great job Gimpy keep it up!!!

As rx'd: 95,135,160,185,185. Getting stronger. Felt myself on my toes when coming out of the squat at 185 so I didn't try to go heavier.

165-175(pr)-180-185-185

185
195
205
205
215

135
155
175
195
215

First time doing this wod!

m/5'8"/183 lbs.

115
135
145
155
165

M/43/185/5'9"
135x3
155x3
155x3
155x3
155x3
135x5
135x5
135x5

2 days of beauty rest does a body good after certification weekend!

Front squats
155-165-175-185-195
One rep at 205

Previous best: 173

m/31/165

205
225
245
255
265 pr

140/155/170/185/190

f/39/145

95, 95, 115, 95, 95

started getting shaky and bad form at 115, decided to drop back and go for good ones

As Rx'd, first time with this WOD

After practice Army Physical Fitness Test (scored total of 225, getting better)

115
135
145
150 PR
150 PR

First three sets were elbows-up underarm grip but for the last two I switched back to making an "X" with my forearms and gripping the bar overhand, resting the weight on the dimple on my chest created by my arms. Is there anything wrong with gripping the bar that way for front squats? Seemed to work better for me.

Cool coincidence, this is my workout today on CFSB wk 4, FS 5x3
115, 125, 135, 145, 155 (1 partial, 1 a2a, 1 fail)

1x20 BS, 145

CFWUx3
FS: 95x3,115x3,125x3,135x3,145x3

1 more rep than last time.
Feeling rough from lack of sleep.

155-155-165-165-165
about the same as last time but not feeling too good

155-155-165-165-165
about the same as last time but not feeling good

cfwux2 + 10x95# front squats
#s
145x3,165x3,185x3(depth only so-so),175x3,175x3

RE to #381: Scott, "PR" and "pr" both stand
for "personal record"...

m/29/5'11"/180

185/195/195/205/225

M/45/5'11"/195

205/205/205/205/225

CFWU x2 (10 reps, subbed empty bar front squat for OHS, added push-ups)

As Rx'd
50 x 3
60 x 3
70 x 3
75 x 3
80 x 3
Probably could have gone 5-10 pounds heavier. Will start at a higher weight next time.

F/59/137/5'6"

Front squat 3-3-3-3-3
jolene f/28
105. 110. 115. 115. 115.
christine f/50
75. 85. 85. 85. 85.

front squats... max reps for 1:00 minute
mackey m/28
85#(31)..95#(29)..115#(22)..135#(21)..185#(10)

Front squat 3-3-3-3-3
terrible grip (problem with grip rather than weight
185-155-155-115-115

200/210/215/220/225/230lb right now really really i can´t feel my legs!!! and tomorrow run it´s really hard but wuuaaa daaaa hell

33/F

Only my 3rd WOD and just had a baby 2 months ago.

45-55-65-65-65 (tried 75 but wrists were killing)

upto 255#

maxed out @
58 incline situps in 2min
3min rest
41 strict pushups
3min rest
8 strict pullups

m/24/6'1''/185
245X3
265x3
280x3 PR
285f
225x3

Good to be back doing the WODs again. Missed a cycle or two.

145x3
155x3
165x3
165x3
165x3

#409 - welcome & CONGRATS!!! Great to have other moms here :)

44/6'1"/187

245 265 275 265 265

F/23/150

65-85-95-105-115 (form a little weak on the very last one of these!)

135, 145, 155, 165, 165
(63,49)

M/39/6'3"/258#

185x3
210x3
225x3
245x3
255x3 (PR)
185x10

Last time I got 115 twice but not three times...

This time: 95-105-115-115(1)-105

darn that forward inclination and dropping the elbows!

5x3 front squats

205
225
255
275
295(2 reps failed third but PR)

topped at 205x3, back doing OK, just a tinge of not quite pain.

Front squats are awesome!

first time on this WOD
no rack in my garage so i had to clean for each Squat.
maxed out on clean at my new PR 55kg
felt like i could have squatted heaps more than that.

20x3
30x3
40x3
50x3
60F (clean)
60F (clean)
55x3

cant wait till next time, technique was awesome today

3x200
3x210
3x220
3x230
3x240

23/m/170lbs/70"
front squat

175x3
185x3
195x3
205x3
215x3 new pr

22/m/5'11/175

Front Squats
45x15
135x10
185x5
195x3
205x3
215x3
225x3
235x2

135x17(tried for 20 on this one, failed on the 18th rep!

M/5-10/195/38 yrs

Warm-up: 95# (10)
135# (5)
155# (5)

As Rx'd: 175(PR)
175
165
165
165

Had to back down from the 175#. (PR) the last time doing this was 160#, should have began @ 165# this time. Balance is improving. Anyways, getting better.

Semper FI

#381 - Scott

PR is Personal Record. If you're just starting CrossFit, you'll PR pretty much everything! Write every WOD down (or use one of the online records, such as Logsitall.com or beyondthewhiteboard.com) so that when a WOD comes around again, you can see where you were last time, and hopefully set a new PR!

welcome!

CynthiaJ in Sunnyvale

23/m/75"/210#
i've done this wod before, but couldn't remember my weights, so i based it off my last max, which was 230. may have been able to hit 3-230, but i wasn't trying to hurt myself.

cfwux2
front squat 3-3-3-3-3 reps, as rx'd
3-185
3-195
3-205
3-215
3-225

3 x 155
3 x 185
3 x 190
3 x 200
3 x 205

M/24/160/5'7"

Front Squat is hard and painful for me because I broke my collar bone a while a go but it healed larger than the other. This makes the weight rest more on the bone than on the other side which hurts. Advice anyone? I went with 10# under PR for all 5 sets to get a good workout on each lift. Plus, I'm still working on form

CFwu
WU - 45# x 5, 135# x 3, 165# x 3
195#
195#
195#
195#
195#

CFWU3
FS 95x5, 135x5 WU

155-175-185-185-185 (59, 55)

Rest from 3 minutes increasing to 6.
Exact same numbers as last time. 185 was PR last time. Can't expect another PR so soon I suppose.

m/48/178

CFWUx1
BurgenerWUx1

225/235(PR)/240(PR)/245(F)/225

Got down to a D-Ball for each rep. My 3 rep front squat has improved 55 lbs since I started my CFSB routine a couple months ago. Here's where my PRs have been since late last year:

080826 185
081221 185
090109 215
090222 230
090325 240

After recovering, I did the following 5 rep sets of overhead squats:

45/65/75/80/85/90(4 reps)

Each rep was down to a D-Ball. Arms were locked out with active shoulders for all sets. I've been working on this lift for a couple months and it finally seems to be coming together for me. I hope to start adding some weight now that I have it figured out.

Mama and the kids did the following workout before school today:

Mama
f/50/130
Wall Ball, 10 lb ball, 9 foot target, 50 shots
3:49

Luke
m/13/130
Pull Ups, Kipping, 10-10-10-10-10
Pull Ups, Weighted, 20 lb Vest, 10-10

Luke hurt his ankle the other day and could not do the wall ball workout.

Brittany
f/13/65
Wall Ball, 5 lb ball, 9 foot target, 50 shots
5:52

Great job guys! Keep up the good work!

First real WOD. 24yoMale, 295lbs, trying to drop a lot of weight.

45# set for warmup
Set 1-65#
Set 2-95#
Set 3-115#
Set 4-135#
Set 5-145#-Had to dump bar at the beginning of the third rep.

Finished off with 15 jumping pullups

M/39/5'6"/183

Wrists killed although form is better and weight is predominately across shoulders. However, as the bar gets heavier, it sinks into the shoulders and the wrists bend back. In most cases at the heavier weights, my pinkies actually popped off the bar. Bar ends up near the fingertips. Don't know if this is right... but at least I'm squatting! Beat my best from last time...

135x5
185x3
195x3
205x3
215x3 (failed here in previous WOD)
225x3 (finished strong - could've done more)

New to CF, this first week is great fun so far but I'm super sore.

Rx'd
175, 180, 185 (old PR), 190 (PR), 190 x3.

Crap for a guy my size, I realize, but I'm working at it.

185/185/205/205/195.
Max effort. Started coming forward on the way up. Need more stick time for form.

26/f/5'2/131#

breakfast: run 45 minutes = 6.1 miles

work work,

over to CrossFit North Hollywood for nite class... so cool: about 85% of the class reached new pr's for 1rm deadlifts! it wuz nutz!

post class; warm-up front squats 10x45#, 5x95#, 3x125#

WOD: front squat 5x3
145-165-175-185(3rm pr!)-190(f)

bleah. after the 185 set, spent about 10 minutes recording the results of the class' WOD and moving the equipment away from the north wall (painting scheduled for tonite). shoulda tried 190 sooner. o wellz. yay for small improvements!

26yo/m 219lbs as rx'd

135x3
225x3
275x3
315x3
350x1 failed on 2nd

95
115
135
155
175

Elbows dropped slightly during the last set.

m35/170/5'8"

135x3
155x3
175x3
185x3
195x3

had to change from "normal" rack to crossed arms because wrists and elbow was killing me

135lbs, 135lbs, 145lbs, 145lbs, and 155lbs

I know I could have done more but heavier weight for some reason is hurting my lower back.

M/27/240
135
185
195
195
195

M/27/185
95
115
135
155
155

shoulders and wrists still hurting on the heavier lifts

m/29/61kg/166cm

I went back to the drawing board for these front squats to work on some desperately needed technique. My front squat is still about 40kg off my back squat.

1. 60kg
2. 62.5
3. 65
4. 67.5
5. 70
6. 72.5
7. 72.5

I can't say i'm happy with the weights I achieved but it's the first time I can say I perfromed front squats with good form.

No barbell, yet.

2 x 400m run
5 x 10 10kg dumbell squats
pushups, dips and situps

135-165-185-205-225

finally met Karen. This gym only had 15# med balls so I added 25% more reps to offset the 25% loss in wt.

187 wallball squats for time:
7:36

Kept descent form with it deteriorating in the last 40 or so. Took 2 breath reprieves as needed to keep moving. Knew I did it right when I collapsed at the end and had to lie there for a few to even stand up, let alone walk:) Dave Castro's words of a advice in the video that day were ringing true in my ears.

first time posting my results up.

5'8" / 160 / male

115
135
155
175
175 (stayed at 175 cause form broke last rep from previous set)

M/25/185

As Rx'd

235/235/235/235-2/225-1

m/30/159.5

185, 185, 185, 190, 190

m27/183/86kg

as rx'd

65,70,75,80,80kg

f/25/5'9/135ish

75, 85, 95, 105, 120

The 120 was a three rep PR.

185/205/225/245/255

Fun times
135
145
155
165
175

Actually, Kosice is an old Hungarian town, its Hungarian name is Kassa (ka-sha). I hope you had a great time there!

First time with this one...trying to work on form.
45x10 (warm up)
95x5 (form practice)
135x3
155x3
155x3
155x3
135x3
95x5
45x10

Still don't feel like I've totally got the hang of it...better keep working on it.

Warm-up:
25 Double-unders
3 x 10 air squats
3 x 10 push-ups
3 x 10 back extensions

WOD:
195 x 3
210 x 3
225 x 3
240 x 3
255 x 3 pr

Post WOD:
10 double unders
15 L-leg raises
10 double unders
15 l-leg raies
20 double unders
15 l-leg raises
25 double unders

225
235
245
255
275

F/27/110

55-75-85-85-90

3x 95,135,185,225,245

185-205-225-245-256x1

135-145-155-165-175x1

41/m/176cm/72kg

70-80-90(PR)-90-90 all kgs

135
205
225
245
275(x1)

cfwu x3 (15, ring dips)
155,175,195,205,215 PR (elbows dropped a little on the last two, bad form)

27M 6'5" 225#

M/40/194

Front squat 3-3-3-3-3 reps

225
225
225
225
225

m/28/6'1"/215

185/205/205/205/205

wanted to go heavier, but needed to work on form, and wirsts were starting to scream.

115,135,140,145(f), 145 x2

As Rx'd

145
155
165
185
190
195 (PR)
200 (F)
195

23/f/133/5'4"

first time fs

65
85 (F 3rd rep)
75
80
85

28/M/73"/183

11th WOD

135
155
155
155
155

All sets at 155#

29/M/6' 7"/260 lbs

135
155
155
165
165
175 1 rep, then fail

25/m/5'11"/203

185-205-225-245-255

140
160
180
210
225 - new pb

M/37/5'8/160

CFWU x 3

185
205
215
230
240

Girl Grace: 2:15

165
185
195x1
185
200x1
190

Hard today. Done in the afternoon, and also did today's CFE workout in the morning (rowing).

25M. Weakest legs ever. I'm ready for crossfit to change that. This is my first post.

115
135
135
145
155

090325

cfwu x 3 (no pullups)

Front squat 3-3-3-3-3 reps

185 x 3
195 x 3
205 x 3
215 x 3
225 x 3

cashout

tabata run
60 sec on
30 sec off

28-m-pa
5-8 195 lb.

159x3
199x3
219x3
239x3
239x3

M / 31 / 5'11 / 230

10min Warm-up

185 x 3
205 x 3
225 x 3
245 x 3
265 x 3

No post-CF work.

m/40/6'0"/191

135x3
145x3
155x3
165x3
185x3

F/41/130
105
115
120
125
130 (PR)

Forgot to post

CFWU (3 MUs instead of PUs/dips), 95lbx5 135lbx5, 155lbx5 front squat

First day mobile after flu, still not recovered yet. Breathing got "interesting" even during warm-up sets, which I attribute to not even getting with 20lb of PR.

175lbx3
185lbx3
195lbx2 (failed 3rd rep)
195lbx1 (already had breathe trouble)
185lbx3

After my lungs are back to normal, I might try this one again soon (really hate not even matching PR).

Take care!

m/22/215

45x10 (warmup)
95x10 (warmup)
135x3
185x3
185x3
205x3
225x3

First time front squatting since highschool so all PR's

M/26/170
225
245
265
275
285
Felt great today.

135, 155, 175, 195, 195

tried to post yesterday, but it didn't take? Anyway, as Rx'd: 95,135,160,185,185.

Sorry if this turns out to be a repost.

m/38/190/70"

CFWU x 3

Did BS instead...

WU: 135 x 8
185 x 5
225 x 3
BS: 255 x 5
275 x 5 (PR)

Post: Jump rope skillz, OHS 45 x 15

28 m 175 5 10 1/2
235-250-255-265-255
as rx'ed

f/26/105

105-115-120-125-130 (PR)

M/40/173

135
145
155
165
180 x 2

Done after "Lynne," which was 83 reps total. Bench press stinks, but pullups are getting better.

On holiday. No squat rack, so...

Did this:

Full Squat Cleans

5 reps @ 40kg
5 reps @ 50kg
5 reps @ 55kg
5 reps @ 60kg
5 reps @ 65kg

3 reps@ 70kg
3 reps@ 72.5kg
3 reps@ 75kg
3 reps@ 77.5kg
3 reps@ 8okg

Lastly I did this:

Squat Clean - 30 reps for time @ 60kg

Time - 12 minutes. WHAT A KILLER!...

135-175-195-215-235(2 of 3, so fail)

Bar really hurt my clavicles/deltoids today.

28YOM
5'10''
195#

Warm up - CFWU x 3 + HSPU

WOD as Rx'd:

315 x 2 (Reevaluated my plan)
295 x 3
295 x 3
295 x 3
305 x 3
315 x 3

155-3
185-3
205-3
225-3
245-2(failed on last)wrist limiting not leg limited

M/33/70/165

started with 135 after a standard warm-up. My legs were still very sore from Karen. So after 155 I reset and began again:

95, 105, 115, 125, 135 (felt really good on this one after getting circulation in my legs)

First time doing the front squat workout, I think.

3x5 backsquat
155, 185, 205, 215, 225

As rx'd

75kg - 85kg - 95kg - 105kg - 115kg

@ alphen a/d rijn

M/34/6'/199lbs

135
155
175
185 x 2
145 x 5
145 x 5

First time doing front squats in a long time. Need more work on form, thats why I lightened up at the end and practiced more reps

Front squat 3-3-3-3-3 reps

50kg, 55kg, 57.5kg, 60kg(pr), 62.5kg(pr), 65kg(f)
63.5(f).

Pleased with the two pr's. Think the Russian Squat routine must be helping. Must admit fed up doing front squats. Got more to do tonight, next week and the week after but it must be working so worth doing.

Good Fun

46/m/70 kg
3xCFWU + 7 FS 50 kg
3xFS 60kg, 65, 70, 72½, 72½

M/23/5'6"/175

Front squat 3-3-3-3-3 reps

135, 155, 175, 185, 190F

WOD - 185 / 170 / 175 / 185 / 190(fail) [50y/m/10st12/70"]

CFWUx3
45x5, 135x5 warmup
185-195-205-205-205
135x6 warm down
Still fighting a cold, go heavier next time if feeling good.

80x3
115x3
115x3
125x3
125x3

135
175
205
225
225 1xfailxfail

49/m/140
135
145
155
155
155

M/30/6'/220

195, 215, 225, 235, 245

PR previous was 220

185
205
225 (PR)
215
205

Barely got 225, so I went down after that. Had trouble keeping elbows up on last 3 sets, but had good ROM. Hard to get used to holding 225 on your collarbone, but if I'm ever gonna squat clean the mofo, it's a requirement.

115-125-135-145-155

135
165
185
205
Probably could have done more, but feeling a little sick. First time doing front squats with a rack.

43yom / 148

175, 185, 195, 205, 215(2)

WOD F/S 3-3-3-3-3
90k,92.5k,90k,90k,90k.
happy,consistently going up,doin Russian f/s routine,so strength and technique gettin better all the time,hope to see it transfer to the clean.

185,205,225,245,255(pr)...barely

F sq 135-185-195-210-225

Forgot to post.
135, 185, 225(1), 185, 195. Knee felt ok until 225 then went back down and it felt ok.

m/185/5'11''/20

115
115
125
135
155 (PR)

185
205
205
205
205

Age: 43
174#

CFWUx3

115#
135#
165#
185#
205#

I forgot to add that my form was ass-to-ankles as shown in videos on the site. Previously, I didn't go down below 90 (if that).

M/36/145

@ CrossFit All In, Do-Win's,

WU 135
205
205
210
215
220

M/32/230/69"

135
155
175
195
215

RALF
50 burpees
time 3:26

RALF
50 burpees
time 4:10

Since I had never done a front squat before I decided to work on my form instead of lifting heavy. I did 15-15-15-15-15-15 @ 45lbs while my technique was critiqued

85,195,205,215,225

m/21/145/5'7

155-165-170-175-190

the bar rolled off my shoulders after the second rep at 190; recovered and knocked out the last one quickly.

S/f

155
175
195
205
215 failed on my last rep.

155-175-185-195-205x2(f)

m/33/5´10/215
175
200 too soon
200
200
225
wrists are hurting me

131
153
175
187
198

Did back squats 2 days ago, not really helping my numbers but not too bad.

225 x 3
315 x 3
335 x 3
355 x 1 spent

135
155
155
155
155

cfwu x 3
3-95
3-135
3-155
3-175
3-135

as rxd

3 minute rest between sets

warm up

205x3
235x3
235x3
235x3
235x3

I guess I need to start off with 235 next time, but it HURTs my clavicle!

135
155
175
185
225

m/ 26/ 200 lbs./ 74"

205
215
220 (PR)
225 (PR)
230 (PR)

I can't wait for the 800m runs tomorrow!

95
135
135
135
135

first time doing front squats, focused on form

as rx'd (ass to ankles)

135 x3
185 x 3
205 x 3 (pr)
225 x 3 (PR!!) had to dig deep to come out of the squat
205 x 3
205 x 3
205 x 3

CFWU 10-5-5

WOD
135-155-165-175-185f

swim 1.5 mi:
51:10

Five sets

135x5

As Rx'd

225

135-135-145-145-150

25s

105-115-125-125-115 good improvement on ROM and form.

First post.
205-215-225-235-235

GEORGE: M/40y/5'08"/156#
WOD: As Rx'd: Front squat 3-3-3-3-3 reps
PR: 145#
TODAY:
135 x3
145 x3
150 x3
155 x1
150 x3

M/28/6'1"/210

235 x 3
245 x 3
255 x 3
265 x 3
265 x 3

40
45
50
52.5
57.5

185
195
205
210
215

225
225
225
225
225

And then I did "Baseline" as Rx'd 4:51. I was motivated today haha.

oops - 4:34 was my Baseline time..

145>155>165>175>185(pr)

As Rx'd

135, 155, 175, 185, 205

Should have gone heavier.

So, I'm 5'9" and 135 pounds. I can pump out squats, but when I put the bar up there, I can't do them. The ends of my collar bones where the two meet are getting wrecked from the bar. I have watched the Front Squat video but can't find what I'm doing wrong. With the bar any lower it feels like I will drop it, any higher and I'd choke myself. And how much of the weight should be on my hands/fingers, if any?

If you could e-mail me some suggestions that would be fantastic.

Thanks

135, 185, 205, 215

m/20/195lbs/6'2"

175
185
195(pr)
205
215(PR)

28/m/78kg

100-110-115-120-125 (kg)

Last set could have been deeper but will count it.

225-225-225-225-245. Tough sets! I'd say 225-245 is a good range for now. Need to work on depth!

FS - 5x3 ass to ankles on every one

1.75kg 2. 80 3. 82 4. 85 5. 87

5 x 3 Front squat

205-225-245-275-285

legs still feeling the effects from Karen

135
155
165
165
165

155
165
175 (f)
155
155

205,225,250,275,290 pr for 3,

front squat
3-3-3-3-3

145
160
175
185 PR
200 PR

M/39/200/5'10"

Legs were still shot (sore) from wall balls so I scaled my workout down. Just did enough to get the blood moving.

135x3x5

34/m/197

Last round= 205 x3
Legs still shot from Karen/Deadlift combo makeup

85-95-105-115-125

As rx'd:
185
205
205
205
205

as rxd
155/175/195/215/225

24/m/185

135,165,195,225,255x1

tabata row afterwards

205
225
235
235
235
(pr)

175, 185, 185, 185, 185
working on form / depth.... legs still hurting from Karen yesterday.

1 round CFWU

205-205-205(failed on third rep)-205-185

keeping the bar in place was limiting (causing me to lean too far forward)

24/m/179/6'/2nd week

Can't do front with my bad elbow, so did regulars.

200/225/235/245/250

135-185-225-245-275

135-145-155-155-155

Jennie: 27 F 165# 5'9"
Front squat 3-3-3-3-3 reps
105-115-125-135-145

135/155/165/175/185

135/155/175/185/185

135 warm up
185/195/205/215 (with belt)/225 (with belt) x2/185

GOt sloppy on the 225, should have done better. 1st time front squat in about a year.

24/m/175

225
225 previous PR in 3x5
245
245
255 PR in 3 rep

27/m/185

135/155/175/185/195 (PR)

Ryan M/22/5'10/185

185
190
195
200
205(F @ rep 3)

Josh M/19/5'7/175

155
160
165
170( F @ rep 3)
170

Jose M/17/295/5'11

135
140(F)
140
145(F)
135

165,175,185,195,205(2)

115,135,155,175,185(pr) vs
95,115,135,155,175 8/20/07

20 min ellip wu 20/20.

45/M/154#

FS triples up to 204#

M, 31, 5'9", 205

Front Squat
135 lbs. x 5
185 lbs. x 3
225 lbs. x 3
275 lbs. x 3
285 lbs. x 3
290 lbs. x 3
290 lbs. x 3
295 lbs. x 3
300 lbs. x 3

135 155 165 175 185

As Rx'd: 95/145/165/155/155?

M/25/160

185, 185, 190, 195, 195

Compare to:
090222 - 155, 175, 185, 195, 200(1 of 3)

245pr

135x 6
185
195
205
185
185

On a rest week.

M/34/6'3"/200

135,155,175

Had problems with keeping weight on chest, killing my wrist. Finished with back squats @ 225 lb.

m/24/6.1/197

Still pretty smoked from Karen (didn't see that one coming!!!) Went somewhat easy on the front squats.

185 for all sets.

subbed FS for BS

105 kgx3
105 kgx3
105 kgx3
105 kgx3
105 kgx3

Added in Tabata intervals

30->15 x 8

MMO

1st time doing front squats. Legs felt fine, but the technique was awkward.

135
155
175
185(2)
185(3)

32/m/#230
185/195/205/215/225 - rx'd/form

cfwu
95-135-155-155-155

BW 170

225 - 235 - 235 - 245 - 250

135,155,175,195,205

205,215,225,235,245 PR by 30lbs! Good form felt strong

185, 205, 205, 205, 205

M/29/163

175x3 185x3 195x3(PR) 200x3(PR) 185x3

-D.

@deezy's garage

155#
165#
175#
195#
205#

Managed two PBs today but think progress will slow after today

5x3 front squat
70kg
75kg
80kg (previous PB)
85kg pb
90kg pb

was making some shocking noises.

felt strong so did 2 sets 50kg cleans
3 sets 50kg push press
3 sets 20 back extensions

C-
135-145-155-145-145

155
175
185
195
200

Did back squat because I misread the wod. I feel stupid now. Had a good workout in any case.

205, 225, 215, 215, 215

2 mile run
15:40
then WOD
155# all reps

KGS
80,90,95,100,105

Finally, had a chance to do this one. Felt great after 2 days rest. 105 is the most I've ever done on front squats.

03/28

Off Box:

135
140
155
165
185

@thegym

185#
195#
205#
215#(PR)
215#

M/6"/175
well I've never done front squats. I tried standard and cross grip for a few light sets and both were just extremely uncomfortable. I moved over to back squats after 5 minutes rest. I took 3 minutes between sets.

Front squats:
185x3
205x3

Back squats:
315x3-parallel
315x3-parallel
315x3-just below parallel
315x3 -just below parallel
315x3-2 just below parallel, 1 parallel

Overall I was a little disappointed in the front squats being so uncomfortable. I'll give them another shot.

27 yom 6'2" 160#

155-165-175-185-185f

m/21/6'2''/180lb

225 x 3
245 x 3
255 x 2
250 x 2
240 x 3

m/35/154

135x3
155x3
165x3
175x1
170x2

EJ
M/35/168
225,235,245,255,
265 X 1 DIDNT WANT TO TRY MORE THAN 1 REP
EJ

Front squat 3-3-3-3-3 reps

140-145-150-155-160
---------------------------------
Compare to 090222

140-145-150-155-160

185,195,205,215,220 (1 rep)

Olympic grip
In kg's

60 x 3
65 x 3
65 x 3
70 x 3
75 x 3

Preferred O-grip to arms crossed over, need to work on flexibility a bit though.

Last Time:
155, 175, 185, 185, 195

This Time:
175, 185, 205, 210, 215
last rep of 215 slightly went on toes
shoot for 225 next time!

185, 185, 205, 205, 205

Dave Young rocks.

feb 22 max 160
today, still recovering from left SI stiffness after split jerks
so practice alot with bar; heels, good lumbar curve getting below perpendicular
95X3
115X3
135X3
155X3
could have gone more but plyed it safe :(

135 for all. Could have done more but didn't have a rack.

26/m/168lbs/5'9"

185
205
215
225
235

as Rx'd

185-195-205-215-225

never got over 155 as my shoulder is still messed up. lower trap issues.

did 5 continuious sets of back extension and glut ham situps 15-15 x 5

bw-203

DONE MARCH 30
Front Squats 3 reps x
135
155
175
185
155
155
155

Did an extra 2 sets by accident, but need the work anyway.

185, 205, 225, 245, 245

235
245
255
265
275 x2, failed number 3

5'11"/m/28/163

175
185
195
185
185

135
225
245
245
225
135x10

Did back squats instead.

1 - 115 x 3
2 - 135 x 3
3 - 145 x 3
4 - 145 x 3
5 - 145 x 3

50 Burpees
results- 2:43

70x3
80x3
90x3
100x3
110x1 105x1

my legs are cashed.. ouch!!!!

27/m/155
squeezed this in after 3Kyds swim, and 03/31/09 WOD, first time doing front squats- legs fine, but technique bad
95x3
115x3
125x3
135x3
135x3
135x3

28/m/6'1"/152#

135x3
135x3
135x3
135x3
135x3

technique needs work. tendency to rock forward on balls of feet when coming out of the bottom.

115,125,135,140,145 all x 3

Legs DONE from "Karen" the other day.

Substituted-->

"Lynne"

Five rounds for max reps of:
Body weight bench press (175 lb)
Pull-ups

BP 12/PU 10
BP 10/PU 8
BP 8/PU 8
BP 7/PU 6
BP 6/PU 5

1: 115
2: 125
3: 135
4: 145
5: 145

95-115-135-135-135

143 - 143 - 148.5 - 155.1 (pr) - 160.6 (f) - 160.6 (f)

kgs=65 65 67.5 70.5 73

m/36/6'4"/95.5kg

70kg
70kg
70kg
70kg
70kg

Felt like I could definitely go heavier but kills my wrists!

still catching up from last week.

135x3
185x3
205x3
215x3
225x3

did a few rounds of CFWU and then the tabata sprints. finished with core/plank series exercises

M/5'11"/192 lbs

135 x 3
157.5 x 3
180 x 3
202.5 x 3
225 x 3

Plus 5km Run 19:40

185-195-205-205-215

last rep started rolling forward on toes

205x3
225x3
235x2
235x3
245x3

6 sets, in kgs

55 x 3
65 x 3
70 x 3
75 x 3
80 x 3
85 x 3 (PR)

cfwu -overhead squats +pushups 3x10

3x135
3x145
3x155
3x175
3x195
1x205

m/5'2"/155/25yo

M/6'5"/25/250lbs
135
155
175
185
200 -PR

25/m/150/5'8"

CFWU x 3

155
175
195
205
215

WU: 5 rounds 30 sit ups, 25 back ext.

WOD: 155, 175, 185, 185, 185

No PR today. In a rush.

135-155-185-195-205

Today - 115 135 155 155 155 (1x on last set). Legs fried from 150 WBs yesterday.

Last time - 135 135 155 155 155

205, 215, 220, 225, 230

28/m/185

275# for sets across

m/35/5'9/176

CFWU - 2. Reg 1st set. 4 HSPU 2nd. Shortcut to get to work. Superman. Burgener.
165,175,195,205,215
Little better job of using hips & staying on heels & maintain lumbar curve. Keep core & chest tight.
Messed up weights on 2nd & 4th sets. Not paying attention to last time.
2/22: 165,185,195,215,215

145-150-155-160-165

CFWUx3
155-165-175-185-185 (same as last time)

Front Squats are quickly becoming a favorite lift.

135-155-185-190-205 (PR)

Fun workout.

45 55 65 75 85 95 105(shaky)

135-155-155-165-165

185-195-205-215-225(failed)

as rx'd: 115, 135, 145, 155, 155

cfwu x 3

135 x 3 warmup

155
165
170
180 (fail on 3rd)
175 (fail on 2nd)

Been doing lots of cardio to get ready for Broad St 10 miler, legs just can't grunt through the heavy stuff as well.

Head wants to explode on these.

46/m197
132
144
154
164
177

100 x10
135 x5
135 x5
155 x2
175 x1

205. Felt that i could maybe have gone a bit heavier but my form was costing on the last rep so played it safe.

65-75-85-95-100

44/m/165

220
230
240
250
260

tied PR, very long case at work today, am tired. Glad to have enough discipline to WO and glad to have some reserve strength. Have been eating much better this week.

completed 3/25
225
245 (2)
245 (2)
235
245 (2)

First time doing front squats. Will do more next time.
95x3
115x3
135x3
155x3
155x3
37/M/5'8/180

M/25/190

205
220
230 PR
235 PR
240 PR

135 for all sets

95x3
115x3
135x3
155x3
170x3

Sore wrists: don't let sore wrists be your limiting factor. Use tensor bandages when it becomes too difficult. Over time your wrists will increase in strength and flexibility. I had lots of trouble a year ago,but did today's wod without support. Just my $0.02.

modified CFWU, then 5 sets x 185 x 3 reps.
On my toes more than I would have liked, but overall good bar control. Squatted to medball to ensure depth.

125X3
145x3
155x3
165x3
170x3

Had some issues with back pain in compression. Also started losing form around the third 155 but regained after a little rest.

165, 180, 190, 195, 200

Compare to:
090325 - 185, 185, 190, 195, 195
090222 - 155, 175, 185, 195, 200(1 of 3)

Meyer- 205-215-225-245-250? last depth
Stocker- 65-85-95-115-135

D
@home

had to do back squats, wrist too painful

177fs - 153fs - 163bs - 177bs - 187bs

4x 800m run
3:33
3:20
3:13
3:01
5 minute rest
front squats 3-3-3-3-3
135
155
165
175
185x1 (pr)

135
155
165
180
195

105
115
115
120
120

Exceptional suggest as usually