Lovin this one!!

Thank goodness for no more pullups - two huge rips yesterday.

I can go heavier now on my repaired shoulder.

in kg:

120-120-120... hip hurt so I stopped.

Ha! Still got it.

Called this one (well, called some form of squats), can't wait to get after this tomorrow.

Herm, great to hear you're getting better. Best wishes for a full recovery.

Signed,
Some dude who lurks in the comment threads.

Let's get busy......

This is exactly what I need. Looking forward to it.

I go to UW Madison and go to the SHELL which is connected to Camp Randall, and as I went to the gym today to do Angie, I saw a new sign up that reads: NO OLYMPIC LIFTING. I'm going to have to see how strictly they are going to enforce this, which baffles me because the gym has bumper plates!!

Captain Crunch

UC Berkeley just put signs all over their gym saying the same thing.

Next they will put up a sign that says "this is not a gym".

HUGE THANK YOU to Maggie, Joe, Chuck, Pat, Drew, Tony and all the other folks at Blauer Tactical for making this cert such a great experience. Looking forward to a long journey down the path to virtuosity with you all. Much love and respect to the staff and fellow trainees. See you all again very soon.

Oh sweet- Strength WOD ;) Happiness

Had to share proud CF moments...

trained my parents today... was a blast. Using a gardening stool 19.5" ht. with handles (that flips over into a kneeler with very long arms) and 14# dynamax ball..
http://www.gardeners.com/Garden-Kneelers/GardenersEssentials_Cat,35-662RS,default,cp.html

Had them crawling under the stool, on their bellies, then up to standing x 2. Then step over the stool, alternating legs x 4. Then flipped stool over into kneeler, had them step on and hop off x 2 . FLipped back to stool, 5 slow air squats. Repeated twice.

My mom 77, breezed through this. She wanted to slam the d-ball so I let her LOL. THen I demonstrated DL and she did it PERFECTLY :0 So I let her do 5 with the 14# ball. She loved it. My poor pops, 76... not good. Could not: get up off the floor without his hands, air squat his butt to bench, raise his arms higher than shoulder height. SO WHAT. He loved it and was a good sport. They both wanted to do more. I said if they were good about doing it twice this week, MAYBE I'd do more next Sunday. :)

There is a wooden pirate ship at the playground on the beach down the street. Kids scramble all over this, platforms and tunnels, decks to climb, ropes.... I began to think of all kinds of stuff that I could do with them there, they are both so zany that they wouldn't care what they looked like if I had them sitting in the sand, holding onto the ropes, hoisting themselves up to standing... they are so cool! My mama REALLY liked it. And my pops just beamed watching her throw that heavy ball.

video links don't seem to be working

Im new here and just want to clarify. This is 5 sets of 3 reps?

Just got home from the Level 1 Cert at Blauer Tactical in Va Beach this weekend and as I type there are no other posts. Lucky timing.

I want to give a big thanks to the Trainers this weekend. Pat, Drew, Chuck, Joe and Maggie are simply awesome. Forget the fact that each one is a monster/stud/beast whatever descriptor you want to use, they were the Pros from Dover and couldn't have been more approachable. Thanks for letting me pick each of your minds during the two days and never appearing to be annoyed.
Been doing Crossfit for a while and finally getting the Cert was just eye opening. The specifics, techniques, programming, reasoning, clarification, etc was incredible. I knew I had deficiencies but this also made me realize that no matter how long you do this, you continually need to refine and improve on technique to increase intensity.
We say that people drink the Kool Aid, well thats not Zone or Paleo friendly, I think we all drink the purified water to what is really necessary and practical in fitness and performance.
Beyond the instructors, the other Crossfitters were bad a$$. Everyone pushed each other and helped each other out during the WOD's and during the instructional parts. Thanks for everyone being awesome.
This post is long enough but as everyone always says, if you haven't done a Cert, find a way. Unbelievable experience.
A HUMBLED brother in the family for sure!

Josh Wellner

there u r pony!

Quick question especially for trainers out there: I am about to start a 55 year old male that is very out of shape on crossfit-style training. I am wondering if I should try running him through the full crossfit warm-up. Specifically, should I have him try back extensions w/ me spotting him?

Also, I am not sure if he will be able to do 3 sets of 10 anchored sit-ups. Is there a decent way to scale sit-ups if this is a problem.

Thanks in advance for any insight.

#14 yes indeed 5 sets of 3 reps attempting to move up in weight each time.

Yes, 5 sets of 3?

poo. simu-post. thanks

Thanks for the quick reply!

Strong work Lisa!

Anyone know what the Rx'd weight for the women was on that power snatch?

just finished Angie 17:20 with butterfly situps. will wait an hour before doing this.

Congrats to all of those who made it through to Aromas. Those workouts looked really tough.

Speal - Awesome work as usual. Great job

Pony - great news on getting the oldies involved. should be more of it

Josh W -- I couldnt agree more.

Thanks for helping to make the weekend a great one!

Good luck out on the left coast Drew!

#14 Dorien

Yes 5 sets of 3 reps. As much weight as you can squat safely. FYI...Eric will post soon and break down the WOD perfectly!

YEAH, Lisa Ray!
Way to get back on that bar and MOVE IT.
Very excited to see the action from the Great Basin Regionals at CrossFit Flagstaff.

Dear Coach,
Thank you for a strength WOD. My body could not take another day of MetCon based stuff. Finally one I can take my time and and work on that power! My heart thanks you for keeping it under 150 BPM for another day.

Well it's official I'm a CrossFit nut.

After driving my girlfrioend crazy constantly talking about CrossFit.

Affiliating www.crossfitfeelgood.com.au

I took it to the next level and I am now yelling CrossFit out in my sleep! lol

Alright, Round 2 for me on the Newbie Guidelines!

To all Newcomers:

Classic Strength day with the back squat. You actually get to use a bar and weight this time after all those air squats in Angie :)
Most common questions for this one would be: "What's 3-3-3-3-3 mean?" and "How much rest?"and "How much weight?" Well that's very simple, so let's break it all down...
This is, as previously stated, a strength workout. So you will either be doing 5 sets of your known 3 rep max, or you will be continually increasing the weight with each set in an attempt to find that 3 rep max. You should be busting your nuts on at least the last 3 attempts though. Don't be a slacker!!
Typical rest times are between 2-5 minutes. It's just enough to let you get yourself together for the next attempt, but not enough for you to get cold.
Standard back squat form: depth is getting the hips below the point of your knees, back on the heels, slightly toed out with knees tracking the line of the toes, strong lumbar curve, and as upright of posture as possible under load.
If you're super new, and not accustomed to heavy weight, squat form, or anything of the like...be smart, and let's not go for max loads. Work on developing your form if need be and get used to some weight being on that bar. If you need more detail for the squat, there are videos in the "Exercise and Demo" section of the mainsite. Go have a look see for yourself :)
And, as i forgot to mention yesterday, never forget about the almighty BrandX scaling that is available as well. This can be found from the "Start Here" tab of the mainsite and clicking "BrandX Scaled Workouts". Who would have thought huh? :)

Now that i think i have covered all the bases i think that's it. And for what it's worth, this cycle was awesome!

LISA ROCKS!!

Hey Gayle,
I'm sure you're reading this. I see you in the front row of the cert pic! Recognize you from your CF Radio interviews and wanted to tell you that I think you're great. You're story is awesome and I wanted to make sure to tell you to keep it up!

Thanks to all of the professionals at Blauer Tactical this weekend. Drew, Chuck, Pat, Maggie and Joe certainly made the course a positive experience. They are wonderful ambassadors for the CrossFit community.

Just back from the SoCal qualifiers and wanted to say thank you to Steve and Denise Serrano for all their hard work the last few months. Outstanding event.

Damn i'm still mad great to hit 11:42 "Angie" but i know if i protected my palm i could hit a 10 something >=(

Now my nemesis squats!!! But thats ok we have to train hard our weakness...this 8 month (8 or 7 i'm not sure) has been amazing...to the FRAT BIG hugs you are the best of the best

wow, that was so dramatic, intense and emotional!! nice work sevan!!
nice performance lisa...you are an inspirational woman

Just got back from the Great Basin Qualifiers, and I have to say that we are going to have some serious talent representing our region in the games. Way to go Lisa, and Hillary! The men are very well represented to but I don't want to ruin anything by naming names. You'll have to check out the link yourselves.

Joel

Captain Crunch, I go to Madison too! No Olympic lifts at the Shell anymore? Seriously? My only solace is that the fitness consultants will never enforce it. Crossfit on. (Might as well use the "off-limits" rope there too now that we're breakin' rules...)

Thank you to Drew, Pat, Maggie Chuck, and Joe. Thanks also to Tony Blauer for his outstanding facility. This was the best training on fitness I have ever recieved, even know I feel like I have been ass raped after the second day. Kevin thanks for the motovation. The staff was first class, and taught life lessons not only for fitness but also for instruction.

Wilkie OUT

Go Lisa! Way to keep at that finish!

"Angie" 15.12
I dont get it Pukie was knocking at my door, but l think I could have pushed harder.

Good job Lis!

Killer WOD. You are a true inspiration over there at CF Flagstaff.

(:

"Funky Cold"

Pony - that is freakin AWESOME!!! I love it! Eric - you are doing an excellent job. Herm - way to GET SOME!!! Nice work babe :) No wod for me - i appear to have sprained my ankle tonight tripping over the step :(

my comments aren't working

looks like they are now...
100 pullups were rough. can't wait til i can do them gracefully.
squats... WHOO HOO!

Was tired from yesterdays 100 squats and now THIS.
Pumped to do it though.

Congrats to Speal, Eric and Zachary! My wife works out with another Utah affiliate, so we'll be rooting for you guys in the games!

Quick question about back squat technique. I've had some problems with my knees over the years, and they've been getting better as I do more leg work and increase loads. But to put the least amount of pressure directly on the joint, should I emphasize keeping my shins as perpendicular to the floor as possible? Or rather, should I focus on allowing my knees to float forward and track over my feet as I drop down? Either way, I'm trying to keep the load over the center of my foot and maintain good back posture. Any help is greatly appreciated!

i ran 76 miles today. should i still do this?

ow just did a heavy 5x5 back squat six hours. 500m rowing intervals tomorrow!

What would be a good way to warm up for this one.
I never really know whats good, and whats over doing it

Angie was rough! Can't wait for the weighted squats!
One question. While I was doing the sit ups two guys said something about "pewn" or "poon" not sure. I'm just wondering about the form of the sit ups. I tried "kipping" with the pull ups. Is "poon" something I can try with the situps?

Odd choice of music in the video - a Requiem? Agnus Dei? Sounded cool, though.

Man, I need to get some squat stands. Can't think of any other way to safely pick up a heavy back squat. Might have to go to the Y today, on it's busiest day of the week. :(

3-135
3-145
3-155
3-165
3-175

YAY! Congrats Brandon and Joe! :D

weights in kilograms
102.5 PR, 102.5, 102.5, 95, 90
Suprised I pr'd on this, its the last day of the cycle and i was feeling pretty beaten up

3x135
3x185
3x185
3x185
3x195

Legs are feeling plenty good.

As Rx'd

3x225
3x275
3x295
3x315
1.5 x 335 (fail)
3x315

'Modern man is conditioned to expect instant gratification but any success or triumph realized quickly, with only marginal effort is necessarily shallow. Meaningful achievement takes time, hard work, persistence, patience, proper intent and constant self-awareness. The path to such success is punctuated by failure, consolidation and renewed effort, it is wet with the tears of emotional breakdown. Personal reconstruction is art.' Mark Twight.
This is my favorite ever quote.

All weights in kg: 57-59.5-62-62-59.5

F/33/62kg

CFC
225,275,275,295,295

119kg

Anybody doing Crossfit in Basra, Iraq? BJJ?

Angie:

5'8/173/40/M

As rx'ed 13:48 (PR)

The gyms aren't as C/F friendly as I'd hoped but OK.

Congrats to Lisa and Speal! Great job on qualifying.

Solid work by everyone else who will be headed to Aromas as well!

255,275,275,275,275

Thanks for all the updates from the qualifiers that have already happened~enjoy reading and viewing the videos-GREAT ATHLETES!

CFWUx3~push ups-no dips

135, 155, 185, 205PR, 215PR

body spent from "Angie" yesterday.

Thx to the folks at VA Beach - Blauer Tactical for a GREAT cert 1 class. Drew, Chuck, Maggie, Pat & Joe had a welcoming attitude and shared their tremendous knowledge and zest with professionalism and entertainment. I wish I could squat down to tie my shoes today, but since I probably won't walk anywhere, maybe I don't need shoes today!
Those back at work know that I seldom have NO "constructive criticism" or negative comments but this Team created a GREAT experience. Anyone new to CrossFit should consider a Cert 1 class soon so they can learn the right way to do the basics safely and effectively.
Good luck out west Andrew and to Maggie, Pat and Joe at the qualifying.
Thanks again. Lonnie

Eric Gohl:
Spondylolisthesis definitely would not be helped by max weight back squats, maybe front squats, not sure. Should I work on Clean-and-Jerk or some other exercise for the same max-effort scheme?
Thanks for the help.

275-315-325-335-345

Was really feeling the 100 squats from Angie when I went to sleep last night, but felt surprisingly better this morning when it came time for the heavy back squats.

Amazing weekend in VB for the Level 1 Cert. My only reget was not personally thanking the true pro's Maggie, Andrew, Chuck, Joe, and Pat for being outstanding trainers.. Good luck next weekend and wish you the best Drew @ the next Duty station.
Very respectfully, Yohanna

yeah, lisa! good fight. congratulations!

m 31/195cm/114kg

130
135
137,5
140
142,5

All weights in kilo

Way to go Lisa! Great push.

As rx'd

135,185,225,245,245

Just starting out but I absolutely love squats!

60kg
60kg
60kg
60kg
60kg

CFC
BS 5x5
255,275,295,305,315

245
255
275
285(PR)
300(PR)

I attended the level 1 cert at BTS in VA Beach, and I am here to tell you it was an amazing experience. The personal interaction with each coach, and other crossfitters was completely unmatched. Drew, Chuck, Pat, Maggie and Joe all had great energy, amazing attention to detail, and a passion for Crossfit that was contagious. Throughout the weekend they took a quality amount of time to ensure that thoroughness and completion was coupled with understanding and appreciation. Each class and practical application was delivered with great confidence of the topics, and amazing insight into the intricate workings of Crossfit. It’s not just a job to the instructors; they made it crystal clear how much they actually cared about the individual success of each person they interacted with. It was a weekend that will be unmatched, and will not be forgotten. If you have the opportunity to attend a cert, please do it. No matter where you are in your personal Crossfit journey you will benefit exponentially from the experience. Thanks again to all the trainers for making me better and I hope to see you all again!

Good morning folks!! I am new here my husband told me to try crossfit workouts of the day instead of getting a personal trainer...lol...so wish me luck on this workout.

**VB Level I**

What an amazing weekend! The guys and gals at the Level I cert in VB were incredible. Great attitude, enthusiastic, lots of energy! Definitely one of the best groups! Keep up the hard work.

To my fellow trainers – Drew, Pat, Chuck and Joe – it’s always a pleasure working with you. Drew, I’m gonna miss you buddy. Good luck in San Diego!

m/40/5'7"/216

295
315
315
325 (PR)
325

Finished with a 1 mile in 7:5

Thanks to everyone at GSX athletics in Ft Worth and to the CF training staff, Todd, Adrian, Lance, Nadia, Josh, and Stefan for the outstanding work at the Level 1. What a wealth of information. The one on one time with each coach is priceless. It's hard to fathom how each of 6 coaches were able to make sure they had a little time with almost everyone.

Thanks again.

m/34/6'5"/240

245
245
265
255
255

Legs are definately feeling it, especially after yesterday.

38/m/70"/180

**I purchased a pair of DC Pure this weekend..could I have PR'd because of the shoes?

135
155
175
205
225 (PR) - felt like I could have done 235..

Tabata treadmill - 12 incline 7.0 mph - trying the POSE running style now. AWSEOME

Sunday-

Made up Danny, AMRAP 20 min
30 BJ 24”
20 PP 80#
30 Pull ups (with little asst)
= 3 R + 20 PP + 10 pull ups
Finished 4th round but it was over 20 min

Read the comments on the 100 inverted burpees after I did the WOD. I loved that WOD, It was not met-con like Filthy Fifty, but was a lot of skill and I still broke a sweat (even though I saw lots of people finished in half the time it took me at 20 min). Anyhow, I still loved it. And Sunday when I woke up, my bum and hammies were so nicely sore! I wondered in anyone else got sore. Made me think of the 400 lunges for time. When doing the WOD, I thought, this is not a workout! Then I could not sit down for 3 days, ha ha ha ha.

Have a great day everyone!
Erin

#76 Kay You've gotta a pretty smart husband.
Welcome and enjoy!

M/47/6'/185

3x165
3x185
3x215 Need to get deeper
3x215 Deeper
3x185

#82 Erin

Kinda funny you say that. The bottom of my right butt cheek and right ham was sore. I should've listened to the board talk about alternating the kick up leg. Now I know :)

215 as rxd
CFE 1 min ladder on bike at 80%
tapering week for 50K

level 1 in virginia beach was awesome. this was my second go-round and it's amazing how much more knowledge and i took away from it this time.

to the coaches, i can't thank you all enough. drew, i wish you the best on the west coast. chuck, i'm pulling for you in the dirty south this weekend. maggie, pat and joe... i'll see you at the MAQ.

3-2-1 go!

Level 1 Cert at GSX was amazing!

I came away with more than I could imagine!

All the trainers were insanely knowledgeable and their feedback was extremely constructive.

Thanks everyone!

M/40/192

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

275
275
275
285
285 (only managed two reps and then failed)

Day 35 of Burpee Challenge

150 5'7.5" 34yom

235x3/240x3/245x3/250x3(5 lbs pr)/255x1

205-205-205-205-215(f)
Well I know what i need to work on!

I always follow the main site WOD's but some of the crossfit football WOD's look awesome also. Is there a way to follow both sites or alternate without a conflict in the coach's WOD schedule? any ideas or suggestions would be appreciated. Thanks

10x45
8x115
5x135

5x3
165,170,175,175,175

Still starting to twist at high loads. Glad to work on this today and had a hunch it might come up!

A great experience in VA Beach this past weekend. An excellent job by Drew, Chuck, Pat, Joe, and Maggie. I would highly recommend this class to anyone. All instructors were top notch and provided a fun, motivating, and educational environment. Best of luck to those participating in the regional qualifiers next weekend!

Thanks again

45/M/155#

BS triples up to 234#

41/M/149

as rx'd not a max effort, pulled shoulder the other day and did not want to aggravate it.

185
235
235
235
185

Eric Gohl:
Spondylolisthesis definitely would not be helped by max weight back squats, maybe front squats, not sure. Should I work on Clean-and-Jerk or some other exercise for the same max-effort scheme?
Thanks for the help.

bw 165

subbed box squats

250x3x5

SOCCERMAN

your statement give me much concern and suspicion

be very careful when starting anyone out. each individual must be assesed for tolerating ROM and intesity for any exercise and cadiovascular response. and any other pre existing medical conditions and limitations.

USING A FORMLA eg CF warmup can be a recipe for disaster

would perform general assesment then i would talk him through exercise motions then test for tolerance for each exercise starting with work up to exercises. in progression

eg air squat before back squat. press >pushpress> push jerk. superman> good mornings> back ext

once you have an idea of fitness and limitations then start to turn up heat.

remember walk before you run

scale scale scale you must scale work out to client. be safe . do no harm

Level one cert at Virginia Beach this past weeking was an amazing experience! Thank you Drew, Chuck, Pat, Joe, and Maggie for making this possible. You are all amazing mentors and true ambassadors of Crossfit. I was completely humbled after that weekend and look forward to improving on all my faults and weeknesses.

Thanks to the other Crossfitters attendingthe cert with me. You guys are all awesome!

Now I need to take 2 days off, my legs are shot.

Ryan

Subbed due to lack of equipment:

Back Squat 20-20-20-20-20.

95#.

The Level 1 Cert at GSX this weekend was awesome! I got to see some amazing athletes at work. The Trainers/Instructors were a wealth of knowledge and were very helpful by ensuring we all understood. So a big THANKS to Todd, Stephan, Nadia, Adrian, Josh and Lance! I can't wait to get to the Box at CrossFit Tulsa tonight!

M/26/170
245
255
265
265
265

145
165
175
195
205

gonna start here, first day. glad to be here.
this seems kind of easy?
how much rest between each set?
and do you pyramid up in weight?

24/m/250

as rx'd

275
295
315
335
345

I had a great time at the level one certification this past saturday and sunday. Pat, Drew, Joe, Chuck and Maggie are excellent instructors and very knowledgeable. Thanks for a fun and informative weekend.

39/m/150

as rx'd
225
235
245
265
275
then made up row 500,21 burpees,run 400...a bit tired....

M/50/5'11"/174

135
155
175
185
195

Lisa - awesome work!! Congrats!!!

#105 brad f

Welcome! See Eric Gohl's post, #28. It is very well written.

Good luck.

All weight in KG:

60 x 5
82 x 5
100 x 5
105 x 3
110 x 3
115 x 3
120 x 3
125(f)

just for fun tried a couple P-snatch's @ 60 kg and nailed them. The snatch is my weakest lift but now that I have bumpers again I'm gonna start putting in some time.

as rxd

95
115
135
145
150

31/M/175/5'8"

Rx'd

5 rounds x 3 rep
225 for all rounds (92% of 1RM)

I had to teach a spin class and go to kick boxing so didn't want to over do it.

Keep up the good work everyone

Thank you Drew, Pat, Maggie, Chuck, and Joe! Great weekend of training, demonstrations, and Q&A on everything CROSSFIT at the Level I Cert in VA Beach. Only been CROSSFITTING about 3 months, so was glad to get the demonstrations and exposure on the proper form for all functional moves/lifts and theory behind the program. I can barely walk now but it's all good! Brent B.

Thanks so much to the trainers at the Level 1 Cert in TEXAS. Great weekend and came away with a lot to work on and a lot to teach others. The trainer's fire about Crossfit intensified mine even more. Still thinking about all of you today everytime I stand up, sit-down, reach for anything....sore! (but good!)

21m170

CFWUx3, 10x135

225 - 235 - 235 - 240(f1) - 225 - 225

Doing Angie later today to make-up missed WODs. Squats are gonna kill me.

Thanks to everyone at GSX for a great level 1 cert. Todd, Josh, Boz, Nadia, Lance, and Stefan, great coaches and instructors with a wealth of knowledge across the board. Tuck, thanks for the hospitality. Couldn't have asked for a better weekend. Now Rest, elbows are killing me. Get some, Go again!

If any CrossFitters out there are reluctant to take the headlong dive into the CrossFit method, I suggest you attend a Level One Cert. This weekend, at the Blauer Tactical Center, I saw what CrossFit intensity is really about. And, as we all know, high intensity is where the good stuff is. Thanks to all the trainers and the dedicated participants in Virginia Beach this weekend, very motivating.

Lisa-

great work girl way to push through! congrats, i am so proud of you! :-)

24/m/177

as rx'd:

warm up: 135x5, 225x3
Working: 285,290,295(f),295, 300 (f-2 reps, could of got 3 but form sucked)

Strong Lil Pony - inspiring that you are pushing the old folks like that. I need to get my own old folks on this...Mom will be game, but Dad....not too sure. I'll try.
Angie yesterday - first as rx'd!! 18:30. I did 5 rounds of 10pullups 10 push ups 20 unanchored sit ups 20 squats, then 5 more of just the pulls and push. A decent strategy for my weaknesses. got real slow at the end there...almost 1x1.
BACK SQUATS: needs work...165-170-170-170-170. just didnt have it today. was gunning for 200..not even close. did lots of pistol work after ala the Boz video. now those are frickin hard. I'm coming to get ya MARY!!

185,205,225,245,265
could have done 270. very happy with the effort put in and the results!

3:185
3:185
3:205
3:215
3:225

Didn't really dig this :) PT test wednesday. fml

CFWU x 3 std

#135 x 3 warmup

#195 x 3
#205 x 3
#205 x 3
#185 x 3 (dropped wt to get lower in squat; feel I am cheating myself and the ROM)
#185 x 3

#185 x 3

Into aerobic room to learn HSPU and entertain some poor woman who stumbled in to witness the spectacle--BL, got it.

Back is still not feeling to hot from this weekend. going to have to skip this wod as well. might try and make up the 100 burpee wod today depending on how i feel.

anyone know any good stretching or something that can help out a lower back muscle pull?

3 - 115#
3 - 125#
3 - 135#
3 - 145# (not deep enough, right knee tweaky)
3 - 145# (deeper)

36/M/5'9"/172

CFWU (CrossFit Warm-up)& 205lb warmups x 3
#225 x 3
#255 x 3
#275 x 3
#285 x 3
#295 x 3

F/37/124
Jeez do I have a lot to make up!! 3 wods... where to begin?? Guess I'll start with the 100 burpee-things & go from there!

Pony: saw your post from yesterday.. I grew up in Philly and we used to go 'down the shore' every summer:) Here in Central Pa people look at me funny when I say that. LOL

Awesome Awesome time this weekend at the level 1 cert. in Virginia Beach. Trainers were top notch and the intensity was unmatched. As a newcomber into the crossfit world this really opened my eyes and mind. Great job guys!!

135-145-155-165-185

My Pleasure Clayton... Was an awesome weekend. I was glad I could be in town for it. I heart CF!

Boz, Lance, Tod, Adrian, Nadia, Josh! You guys were so great. It was nice to meet those I have only read about.

tucker

Since this seems to be coming up maybe I can get a little help. StrongLittlePony maybe??? FRAT WARNING.

My parents are coming around this weekend and I really want to introduce my dad to Crossfit. He is 47/5'8"/~215. His job stress has really taken a toll on his health and I can't think of a better program to get him back in shape. Where do you think I should start? I don't want to throw him to the wolves on day one. I want to make sure this sticks with him. Is there some good beginners WOD that works well for someone who is really new and really out of shape? I'm thinking this needs to be bodyweight stuff only since we won't have access to a gym and the chances of him getting access to a gym in the near future is low. Thanks for the help.

205-225-225x-205-195-lbs.
had no brakes today--tired back.

29/m/64kg

Squat 3x3

70/75/80/85/90Kg PR

Followed by Crossfit endurance 3 x 1 mile repeats.

32/m/165

cfwu x2

135x10
225x10

315,315,275,275,275

F/25/5'9/55kg

35kg
35kg
40kg
50kg
40kg

First posting of my WOD.

question about inverted burpees- I did them this morning.

do you kip/roll up, then stand straight up or rollup to handstand.

i rolled up, then stood straight up, then went down to hands to kick up to a handstand.

obviously rolling right into a handstand would be faster. just making sure I did them right.

m/38/191/70

CFWU x 3, reduced pull-ups

WOD:
BS: WU @ 135x8, 185x5, 225x3
BS: 285x3, 295x3, 295x3, 305x3, 305x3

Post: foam roller

Angie as Rx'd - 19:12

275
275
275
275
295

M/29/73/181
155-175-185-185-195

m/40/6'0"/191

225/275/295/315/315 (4275 total/PR by 450)

Soxfan, I emailed you

man my glutes are SORE... LOL... inverted burpees!

Gonna lift after work, dont know if I have all my strength back, but gonna give this one a good push! Charging the ipod as I type... :)

GIDDY-UP!

225/245/245/225/225/225
All squats done to a dynamax ball.

Didn't feel strong today. Legs seeme fried from the last 2 days so I video taped my squats to work on my form.

195x3
195x3
195x3
195x3
205x3

Warm-up: 15 min bike, CFWU x 3, Burgener WU

Squat Warm-up: 5 x 185

WOD:

1. 3 x 225
2. 3 x 245
3. 3 x 245
4. 3 x 265
5. 3 x 265

M/39/6'1"/245

M/5'7/178 WU 135/185
AS RXd
225
275
275
275
275

M/22/6'2"/230#
225
245
295
315
335
super weak! next time!!!!!!!

335, 345, 355, 365, 370

m/30/5'10/205

225
245
255
275
295x3(pr)

270x3
320x3
350x3
360x3
400x3 (PR by 40#)

Did this using a PowerTech set-up at the firehouse. Free Squats I top out about 260# because of having to do more to keep my back stable. Very happy with today's performance!

165x3
175x3
180x3
185(f)
185(f)

Warm up was ''Angie'':rofl:

Back Squat 3-3-3-3-3 reps
1. 175lbs
2. 195lbs
3. 225lbs
4. 245lbs
5. 255lbs

last time I got 265lbs. Good lift though. My form was better. I forced my knees out where they usually go in.

Great work Lisa!!! It was amazing just being able to watch you compete and push through the workouts this weekend. You are truly and inspiration.

M/45/5'11"/188

235 lbs, 5 X 3
right hip is tweaked, couldn't push

245-255-255-265-245

Focused on form on teh last one. Had a buddy who had read Starting Strength talk me through my form. Continued to work at light weights for a while afterwards and tried to work on my double under. Good times had by all.

Hey there fellow crossfitters, check out this video called the 24 hr Ghetto workout...

http://www.youtube.com/watch?v=kDCxH88-9X8&feature=related

...And this workout..

http://www.youtube.com/watch?v=bBWkPRSE-W4&feature=related

Enjoy!!

m/42/204/5'11"
took a week off after the crossfit total as I was so drained that I developed a head cold and was wiped out till today...strength keeps going up!
315-335-355(PR+40)-335-335

last time 275 295 315 315 315

this is the second time I used the low bar position...wow so much more power in the legs...hardest part was pain in the wrists trying to hold the bar

m/35/215/5'11

185-225-235-240-225

30 yom, 185 lbs

185, 205, 215, 225, 235 lbs

I want to thank Todd, Josh, Adrian, Stephan, Nadia, Lance and Tucker for a great weekend. I'm 36 years old and have been in a wheelchair for the last seven. It didn't take long after I found Crossfit to realize that it was easily adaptable to disabled folks (Kyle Maynard was a big help in this area as well!). I also found out, after trying some workouts at home, that I wouldn't be able to get the most out of it without talking to some trainers and learning more.

I was nervous showing up at the Level one at GSX on Saturday, but all my reservations went out the door as soon as Todd walked up to me and said "Hi I'm Todd and I'm glad you're here. The classroom is upstairs and there's no elevator so we're going to carry you." And they did all weekend, eight trips up and eight trips down. No talk about liability, no complaints, they just did it. I've only felt that welcome a few times since I got hurt and I want you guys to know that this weekend is not only going to help me get fit but your hospitality and and attitudes will make it a weekend I will never forget.

Sincere Thanks

Jim Downer

225-275-275-295(f3)-265

Then 4 rds for time:
5 manmaker (35lb)
Run 400m (4 rd trips Pottruck 4th floor hallway)

15:22

255
265
275
285
305

M/41/6'3"/226
Back Squats as Rx'd

Working on technique & finding 3 rep max:
135x3
155x3
175x3
185x3
195x3 struggled last set.

Staying a day behind so that I can follow a 5 on, 2 off routine. Will do the Squats tomorrow. Angie this morning w/the CrossFit Enudrance WOD this afternoon.

Get some, Go again!

M 42, 168

225-230-235-240-245(1)

M/40/6'0"/168#

185x3
225x3
225x3
225x3
225x3

Jim (#162) great post! Thanks for sharing your experience at L1 cert...its inspiring!

M/25/140/5'11"

170
180
190
190
195

25/m/175

300
310
320
335
350

in the last CFT i maxed squat at 355 so i was really happy doing 350 for 3 reps today.

Just finished L1 Cert at Blauer!!!!

Fantabulous!

You guys were incredible. The East Coast Crew was great. I especially appreciated several things.
1) You all spoke the same language. You all were in unison when referring to everyone being an "athlete" and being on their "athletic journey". Every exercise/drill, etc...was taught the same exact way by each instructor. That's a great find.
2) You guys answered every question professionally. There was never anyone talked down to or disrespected. High marks here.
3) You were each an example of how different yet similar we all are on our own "journey".

The only thing I might add would be to make the weekend last longer!! It would be great to make Sat night a huge social night out....but then again, you'd really have to reign in the alcohol consumption...so it might not be too fun, eh?

Looking forward to setting something up at Offutt AFB or in Plattsmouth, Nebraka.
If any of ya'll are down that way, shoot me an e-mail and we'll hook up.

Cheers all

Dave

F/37/124
okay, one makeup wod down: 100 inverted burpees: 12:28. Whew! didn't realize what a glut/ham wod this would be! Tonight, Angie.

WOD - 185, 205, 185, 190, 195 [50y/m/10st12/70"]

The Level 1 Cert at GSX was everything I had hoped it would be. A wealth of informantion and solid, hands on experience taught by true profesionals. A special thanks to Todd, Stephan, Nadia, Adrian, Josh and Lance!

M/22/160/5'9"

235
235
245
245
245

Reflections on Saturday's inverted burpee workout:

I tried a few handstands today and OMG: I was holding them for like 30 seconds. Best case before Saturday's workout was just about 5 seconds and then I'd fall over. Is it just me or did that workout do wonders for handstand stability? Inverted burpees are amazing---I am living proof.

m/28/170

175
185
205
215x2
155

legs are smoked from angie.

275
295
315
335
365

thank you !

47 / 175

180-200-220(1)-200-200 -- Done on the Smith Machine.

I'm disappointed in my results.

46/M/6'/185

BACK SQUATS ALL BUTT TO D-BALL:

3-155
3-185
3-205
3-225
3-245

COOL CHANGE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

275x3
315x3x3
275x3

Thank you Drew, Pat, Maggie, Chuck, and Joe! Great weekend of training at Blauer Tactical Center in VA Beach! At the level 1 cert, I picked up a muscle-up and kipping pull-ups, super pumped about that.
Kipping pull-ups = faster Fran time! lol
Good luck this weekend guys!
Advice for Sherwood- buy a razor
thanks again

I wan't ok for 3 reps so i stay low and hit 235 pounds i hit 5x5 focused on thechnique i need yo improve my squats from my form...then rest 5 minutes and hit the deadlifts/burpees WOD from the 2008 games that was tougher that i thought...

Workout #1 Back squat 5x5
Linear 235 pounds

5 minutes rest

Workout #2
5 rounds for time:
*275 pounds deadlift 5 reps
* 10 burpees
Time...4:18 slow!!!! Too tough for me it killed me

Huge thanks to Todd, Boz, Nadia, Josh, Lance, & Stefan for the amazing training this weekend at GSX. Thanks also to Tucker and everybody at GSX for the AMAZING facility. People-please go check this place out!!! It was a blast, it was exactly what I needed and I had a great time training with everybody I met there. Now I can't wait to put this stuff to use-need to recover for a day first tho...

185x3 - 205x3 - 225x3 - 235x3 - 250x2 (failed on last attempt)

Back squats 5x3 at 225. Sets of 6 GHD in btwn sets. Angie as rx'd 18:21, PR.

Warmup: 7 min. easy row, stretches, 3 sets of 3 press - 3 PP - 3 PJ at 95, 2x5 squats at 135, 205.

Cooldown: easy spin on bike 5 min.

M/34/190/6'2"

135X5 w/u

245
255
255
265
265 (up from 245 max on 090313)

M/34/190/6'2"

135X5 w/u

245
255
255
265
265 (up from 245 max on 090313)

Cert 1 VA Beach

Wow, what an experience! I knew I had some work to do but had no clue how off center I really was with most of the basic CF movements until this past weekend.
The coaches were excelent in explaining technique and movement in everything we did. Along with having a great attitude towards those of us who were greatly humbled by the experience and had multiple questions along the way. I couldn't have asked for more out of the course.
I would strongly recommend that anyone wanting to get their cert 1 make the journey to the Blauer facility for it. You won't be let down!
Many thanks to the staff for all the effort and hard work put into this weekend.
Good luck on the west coast Drew!

Semper Fi brother,

Henry

in KG
110, 120, 125, 130 (last CFT max), 135kg
i think those values are correct, my find is full of final exam notes

first cheat meal tonight in 3 weeks...it was wonderful, homemade ginger snap cookies sent across the atlantic...mmmm good

3-185
3-205
3-225
3-225
3-235

255
275
285
295 close, but still failed to get 3
295 (F)

285
295
315
330
340(F)
******pr 335

185-205pr-135-135-135

Left SI joint jumping jet ski

15 minute incline walking
14 minute recumbant biking

m/29/6'1/194

as rx'd

225x3
275x3
295x3
285x3
275x3

185-205-205-205-205 (failed on 2nd rep of last set)

I felt something pinch in my groin while doing my last set so I just put the bar up. Feeling ok about the lifts, but not a PR day.

Hello all. I have just returned from becoming a free woman (no longer a varsity athlete), and I will be starting the Crossfit obsession in two days (due to some intensive spring cleaning for an inspection tomorrow that will take place in the meantime; yay Navy). I'm trying to feel out this whole commenting thing, as well as look at some of the amazing times and weights out there. I can't wait to get started!

~Misty

LEVEL 1 CERT IN VB
CAN YOU SAY AWESOME!

All of the trainers were phenominal. Facility was amazing. Instuction was world class and the workouts sucked just right(legs are smoked). Thanks to all the trainers and participants for a weekend I'll never forget.

THE PRESS NEVER ENDS!

Today I did the WOD, but I must have done something wrong. After I was done, I felt nothing really?? Was I not supposed to rest in between sets? I only took about a minute break in between sets, but my legs feel fine. The workout only took about 8 minutes or so, so after I was done I worked out my biceps and triceps for a while. Did I do this correct??

185, 225, 245, 265, 285

m/29/200

25/m/5'11"/177
275-285-295-305-320(PR)

wow last time maxed out at 215,

todays wod:
185-215-225-245-255! PR!

29/m/185

175-195-215-225-135x20

Missed out on heavy deads last CFT, so finished the session with DL, 3x3 @ 325. Feeling pretty weak.

140,150,160,170,180

3 sets flat bench hammer curls 20lbs
3 sets mule kicks 77lbs

workout was interrupted by helping a friend (damsel in distress) with her flat tire

19 yo/161lbs/6'/male

wrkout as rxded
warm up:crossfit warm up x2
and 60kg x 8 & 70kg x 8 squats

80-90-100-100-100

stuck with 100kg for the last 3 sets as my last rep in each wasn't exactly ass to ankles

**REPLY**

Comment #30 - Posted by: SoxFan at April 19, 2009 8:31 PM

Thanks **SoxFan** YOUR Support means more to me then you know!!!

Take Care & Keep in touch!!
((hugs))
-gayle in VA
http://www.RemovingMyFatSuit.com

#28 Thanks for taking the time, Eric!

I'm new and couldn't view the demo vids ... something about firewalls. Sounds like one of your exercises!

M/35/186

135-warm up
225
275
315
335
405-got a single great, but as i came down for my second my right knee went out-all and all weight felt good

CrossFit Warm Up

Warm Up Sets:

45 x 15
95 x 10
135 x 5

W.O.D.

185 x 3
225 x 3
275 x 3
295 x 3
315 x 3

Still having back issues.
Subbed:
Overhead pause squats
155lb 5 x 3

275,295,315,315,275

M/29/6'/195

BS 225

on squat machine: 205x4,255x4,255x4,275x4,295x4
regular 185x4,235x4,285x4. Need to start at 285 after warm ups next time.

225
315
335
355 1x
335 1x

Monday 09.04.20
Back Squat
3x5
205
225
245
240
260

m/54/5'9"/172#

warm up 15 @ 135
3 x 225
3 x 245
3 x 255
3 x 275
3 x 275(pr)

M/29/6'4"/199

As Rx'd

205
225 Previous PR
235
240 (pr)
230

warm up 15 x 135
3 x 225
3 x 245
3 x 255
3 x 275
3 x 275(pr)

Squats 5x3
305.310.312(x2).312.295.300 PR
PR'd my mile (6:32) during the CrossFit Endurance WOD this AM too.

280 290 300 310pr 280. Surprised myself, especially since I was so sore from the last 2 days. Amazing what a good nights sleep will do.

4/20/2009
cfwu x 1
back squat:
225lbs x 3
245lbs x 3
245lbs x 3
250lbs x 1, fail on 2nd rep
250lbs x 1, fail on 2nd rep
230lbs x 1

previous:
245lbs x 3 3/13/2009
225lbs x 5 2/3/2009
225lbs x 5 12/26/2008
230lbs x 5 11/15/2008

WU with air squat, GHD SUs, PUs.

Prev. PR 250lb. Started warmup with 135lb x 5, 185lb x 5, 205lb x 5. Was just about to begin first working set, but I got psyched out and failed 3rd rep...guessing I was concentrating too much on keeping perfect form. Decided to just keep form proper for today and didn't go heavy. 135lb x 8, 185lb x 8, 185lb x 5, 205lb x 5.

brandon #200

you most likely did something wrong since these heavy days leave most people muscularly and neurotically spent. Since you used so little rest, I guess the sets were too easy. Crank that weight up. On the 2nd rep, you should always be wondering if that 3rd one is gonna go up.

back squats were weak today, maxed out at 205

3 mile run- 21:07 (90 degree weather)

M/30/70"/190

315
325
335
345
355

185 as prescribed. Nice to give the shoulders a break.

m 21 175 5'9"
295
315
345
365
385
should have started heavier 20# pr though so i am happy!

M/36/67/245

Angie (modified on the pull-ups)today. 20:20 total time.
100 reduced load pull-ups. 5:42
100 push-ups. 4:19
100 sit-ups. 6:10 (ouch)
100 squats. 4:09

CFE: "Big Intervals" on the bike. 3 rounds of 7-9 minutes w/ 2:00 rests.

M/40/6'0"/155

185,205(2+f),185,195,195(2+f)

Rode the spin bike for 55 minutes before do two rounds of Cf warm up then today's WOD load as followed:
3 reps:

255
255
255
265
265

I'll be glad when this ride is over in two weeks. 150 miles is going to be tough over two days, but it will be worth it.

1 - 185
2 - 195
3 - 200
4 - 205
5 - 215 Deeper

225-275-295-305-315

275-295-295-295-295

BW=172
Back Squat: 3x 355, 3x345, 3x345, 3x350, 3x355

age 19 bw 170
225/245/255/265/270 pr

#223 Tpost415-i would give ANYthing for 90 degree weather now!

m 45/5" 10" 202

as rx'd
185,205,225,245,255

135,185,205,215,225

29/m/5'11/180

295x3
305x3
305x3
305x3
315x3

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
200lbs x 3
205lbs x 3
210lbs x 3
215lbs x 3
220lbs x 3
3 minutes rest per set
Foam roll after.
Compared to 090313: started at 195lbs, same max, 4 minutes rest per set.

24/m/5'7/158#

First squats in ages. Don't even remember my pr at this point

135
145
165
175
190

Felt good

m/24/179

295, 315, 325, 325, 335 (pr for x3)

then did same reps with bench:

225, 235, 245, 245, 255 x 1, 255 x 1 (pr max)

I just finished my level 1 cert in VA Beach and it was truly awesome. Each instructor brought so much to the table and had their own unique ways to teach and convey the information. I had a blast and learned a ton. I am ready to get out there a train harder than before and help teach others through instruction the greatness that is Crossfit. Thank you Andrew, Chuck, Joe, Pat, and Maggie for all your efforts and advice. Andrew good luck with your Military adventure and to the rest of you good luck with your crossfit games. Thank you again. Patrick C.

I was exposed to cf a little over a year ago. I got out of it when I moved, but the gym here has everything that I need. I miss the burn, so I'm starting up again. Not too bad for a guy my size, but could have gone a little heavier maybe. I'll see after I get my first month back in.

m/30/6'2/225

3: 225
3: 255
3: 275
3: 275
3: 275

row 1k

WOD BS 5x3
165/185/185/195/195

DL 5x2

32/m/70"/215

155
185
205
225
225

225-275-315-335-315

F/20/5'6"/135

95-105-115-125-135PR!

185-195-195-185-185

M/34/6'2/200

185,225,250,255,270/PR

5x3x185

135 225 245 275 285

275
295
315
315 (old 3RM PR)
335 (new 3RM PR)

Feels so good :)

Thanks Drew, Chuck, Maggie, Joe, and Pat. Hey Drew, how do I get the "do run" song out of my head?

Back in the game baby!

-Took a little one month sabbatical to return to starting strength, and finally learned how to squat below parallel and man does it feel good. Here are the numbers:
325
375
405
415
425....

Squat 300,315,350,365,405F
Power Clean Failed at 285
Snatch Failed 180

M/29/6'1"/176

as RX'd

185
195
200
205
215

210 today

But I only had time for 2 sets. 215 is my PR and I was shooting for 225 today. I coulda had it! There's always next time.

The best time on the deadlift/burpee WOD on the games was a 2 something ah?? Those guys are monsters they are not human!!!

Had to sub overhead squats due to my spondylolisthesis - I wasn't mentally or physically sharp today - 82 lbs. for 4 reps, 5 sets was all I could manage - I know, it sucks, and I am embarrased to post it. Oh well, next time, fitness is a marathon, not a sprint...

F/36/5'2"/108

as Rx:

65-75-80-85(failed x3 but just above parallel)-85 (failed x3 just above parallel)

First time back after a badly sprained ankle last Wednesday. I don't even have a cool story to go with it, I just fell off a curb at Auto Zone and rolled my ankle really badly. Was limping around or on crutches until yesterday, so I went a little light on the poundage.

135 x3
185 x3
205 x3
215 x3
225 x3

Still had more in the tank, but wasn't going to test my ankle.

#258 Stephen

You are a spondy too? Welcome to the club! If you don't mind me asking how did yours happen and what level is it?

Mine is a level 2 and I took a nasty clip while playing football in high school that brought it out.

235-245-255-265(f)

Needed a MetCon today (deadlifts + push-ups), but added some back squats at the end (30x135).

WoD Log for 4/20/09:
--------------------
http://www.21-15-9.com/users/1/calendar/4/20/2009

255-265-275-280x(1)-277x(2)

165x3
185x3
205x1
185x3
185x3

Still testing out lower back. Feels stronger, but didn't want to push it too much. Worked on form: placing bar lower on back and hip drive.

Great stuff! Confidence is slowly coming back!

Thanks Lauren and Coach for the great cycle!

Still working on good form with higher weights (not tipping forward being the big challenge) so I did sets of 10:

45-75-85-90-95 (should have gone heavier)

Preceded by Jason's "little warmup" of 2x450m rows, 2x400m runs, hopping over parallettes, samson stretch and box jumps getting higher each time... and followed by a 400m sprint and tabata squats w/lunges in the "rest period".

Totally fun lunchtime :)

M/34/175/6' Brown hair Brown eyes not unatractive.
Back Squat 3-3-3, 225,275,295 PR(thought I was doing 285)
Bench Press 5-5-5, 175,185,190 PR
CrossFit Black Diamond

S'more

Awesome work on that Deadlift burpee wod dude. I love that Wod although I'm only up to 100kg you smoked it!

225
225
225
245
245

I've gone down in weight on the BS as I realized I wasn't going all the way down.

205-225-245-(265f)-245-265

20/m/160/5'9

Thanks to all the instructors. It was very helpful for me. I know now what I need to work on to better myself in my workouts. I would also like to thank Lonnie for her advise and sugguestions also. It was a great experience for me. Good luck everyone and to Drew.

Warmed up w/135, 175
215,225,225(2),215,205

Form not to good on the 225. 215-220 about were I need to be to keep good form for 3 reps.

Brent B.

3-135
3-185
3-205
3-235
3-255

80kg, 90, 95, 100, 105

Legs still pretty sore from an independent workout on Saturday, so I went a little easy.

38M/5'10"/166#

Warm-up: jump rope 100 single-unders + 50 double-unders + 10 ugle triple-unders; CFWU 1x15; Burgener warm-up; 145# bench press, 17 reps.

As Rx: 225-245-265-255(x1)-225.

Cool-down: 1 min. handstand; wing chun wooden dummy form.

Yesterday's Angie must have taken its toll on me. Fell apart after the set at 265#.

165-175-170-185-185PR
Hearing you, made me drive harder:)

225-225-225-225-225F
1:30 rest between sets

28m/5'11"/225

225
225
245
285
305 x 2
135 x 10

Active warmup (push-ups, sit-ups tabata squats) and cooldown (cardio)

Standard Monday Rest. Squats and some version of "Angie" tomorrow.

Jim Downer #162:
GREAT story, Brother. No one who knows Todd and that crew is the least bit surprised, but it's a huge upper to hear it just the same. Thanks for sharing it.

Welcome aboard. Fasten your seatbelt.

315,355,375,395,315

395 was a pr but very shaky.

#268 Tommy thanks bro but i just saw khalipa and Everet hit that WOD i really want to be that strong i saw that video and i have to be close to them even if is a little close bit i have to...this become serius now

#268 Tommy thanks bro but i just saw khalipa and Everet hit that WOD i really want to be that strong i saw that video and i have to be close to them even if is a little close bit i have to...this become serius now

185,205,225,245,255

Sorry for the double post sometimes the phone do that

FRAT rules BIG hugs

m-66-5'10"175
Ran Salt Lake Marathon on Sat so I skipped yesterday
185x3
195x3
205x3
215x3
225x3 pr

Thanks for the strength WOD, near 100* here today (Oakland).

3 x 205, 3 x 235, 3 x 240, 3 x 245,3 x 250

Much better than 3/13, which was 1st time w/ heavy squats since college and went 160, 180, 200, 220, 240 to find my range.

F/41/130

95
115
125
135
135
135
135

F/37/124
Makeup wod # 2: Angie, as rx'd 17:18 (pr by a min & a half!) Tomorrow... makeup squats... blah!

Glad I started conservatively, because I failed alot sooner than I expected.

Back Squat 3-3-3-3-3 reps - 95x3, 115x3, 135x3, 145x2(failed on 3rd rep), 140x3

205lbs all 5 sets

300 x 3
305 x 3
305 x 3
295 x 2
285 x 3

PR

m/21/6'2''/180

135-140-145(1)-145-150(2)

170-180-175-175-175

A little better than last time. Legs tired after Pi mile race on Saturday.

215x3
215x3
225x3
225x3
215x3

My hat goes off to Drew, Chuck, Maggie, Joe, Pat, and Tony. You guys made this weekend's Level 1 Cert a great experience for me. I definitely look forward to seeing more of you guys along with my fellow CrossFitters from this weekend in the near future. I definitely learned a lot and have taken away so much from this Level 1 cert along with a pair of sore legs...lol. Thanks!!!!

GSX Level 1 Cert.
This is my first CF post. Got to say thanks to Adrian, Todd, Nadia, Josh, Lance, Stefan as well as Tucker and the crew @ GSX. The commitment to excellence with these trainers was truly obvious. Really cool to see so many first muscle-ups happen for people on Sunday too. Congrats ! I'd go back down to GSX & TX in a second.

225/245/255/265/275

Subbed box squats with the full 3 second pause at the bottom. Bench was maybe 1/2 an inch above the quads being parallel, if at all above. Still legit depth I'd imagine.

225
245
275
285
295

45 tuck jumps
45 135# Squat Cleans
45 Ring Dips
45 tuck jumps
=11:17

First workout with crossfit.

275
275
275
275
265

Then run mile and half with 10, 100 yard sprints afterward.

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

205, 275, 305, 315, 275

43 YOM 5’7” 182#s

m/22 yo/ 235 lbs. at 6'4"

225
275
315
335
365

my PR is 475, but that was 30 lbs. ago

Jermaine I sure as hell hope you can kick the little man's disease. Youre way too big to have it in the first place. Look at Chuck. He's a beast, a firebreather and doesnt sweat that stuff. You dont have to either bro.

And when your hands heal you bes' get your arse up on that pull up bar and work that kip. Hey, how about Drew when you were doing those thrusters during Fran?! You can tell that guy's USMC--ALL THE WAY!

And any and everyone be sure to read this too.
http://library.crossfit.com/free/pdf/68_08_WorldClass_Trainee.pdf

Thank you Major.

i'm not diciplined enough for crossfit, I should'a cut my workout off after squats:
WU BS 135x5,185x5,235x3,285x3
WOD BS 5x3:
335
355
375
390 PR
385

then 4x5 Shldr Press 180 top set, 4x5 DL 390 top(only got 4 reps)

I'm totally spent, and was already deathly sore from the last cycle since I didn't have a rest day last time.

good luck to everyone else out there, hope it was a strong day

later,
b
m/32/5'8-1/2"/178

Great time during Va Beach Cert! Good gouge from each of the coaches (Drew, Pat, Chuck, Maggie, and Joe). sf, jg

m/48/178

CFWUx1

Back Squat, 3 reps, 135/225/275/295(Tied PR)/275/225/135

Felt strong. All reps below parallel. Everything below 295 was down to a 14" D-Ball; everything below 275 was down to a 10" ball. I plan to begin training with a 10" ball more - this should help my squat and my O-lifts.

Also did the following workout:

15-12-9 reps for time:
Deadlifts, 1.5x bodyweight (265 lbs)
Burpees
6:55

I love deadlifts and I hate burpees. Together they make a killer workout. First set of deadlifts was unbroken; remaining sets broken 6-6 and 6-3. All sets of burpees unbroken.

Mama and the kids did something today...but I'm traveling and cannot say exactly what they did. Miss you guys - see you in a couple days!

135
175
185
195
195

Felt like I could do more but my body is reluctant to get deep into the squat. Any suggestions

Focused on form went A LOT deeper than I normally go...

235-255-275-275(2)-275(2)

Last 2 sets stalled out on second reps... But form felt really strong.

No where near my PR - 305. But you were definitely with me today...

M-32-170
225-245-265-285-295(F)

Big FRONTAL hugs to my FRAT...
I felt weak during this workout, shaky & distracted, after 2nd set I wanted a hamburger so badly... I felt like Wimpy "I will gladly PR Tuesday for a HAMburger today" (I admit I think in cartoon form often).. even after caving and buying a crappy balance bar, I was still HUNGRY. So I promised myself a burger *IF* I PR'ed which I didn't think I had it in me. Oh small simple creature that I am, with the promise of a grilled animal protein disc...OF COURSE I PR'ed! Duh...I should bribe myself more often...

155/165/170PR!/170F/170

SoxFan- anytime, dude. Let us know how pops does.
Raine- did you eat pork roll down the shore? LOL
Cynthiaj-"Our chief weapon is surprise...surprise and fear...fear and surprise.... Our two weapons are fear and surprise...and ruthless efficiency.... Our *three* weapons are fear, surprise, and ruthless efficiency...and an almost fanatical devotion to the Pope.... Our *four*...no... *Amongst* our weaponry...are such elements as fear, surprise.... I'll come in again.”

33/M/6'00/183

3-3-3-3-3 Back Squats

Went light today. Light warmup and didn't push very hard on the WOD. Just wasn't feeling it today.

3x135, 3x155, 3x175, 3x190, 3x205, 1x225

165
180
190
205
190

Legs are sore from trying to build up to a 10-miler.

145-155-165-175-180

Yikes! I totally psyched myself out on today and was actually scared. Strength WOD's, esp BS's, I would love to be in a CF gym or with a workout buddy. TOTALLY sore today all over, and quite tired. Did not give this my all but it was what it was ;)

Erin

As Rx'd:
255-275-285(pr)-290(PR)-275
PR by 15#

Really focused on staying upright with stronger midline stabilization and it mad a world of difference, hence the PR. Next time 300 is what I will be at! Also didn't lolly gag nearly as much in between sets, rests were shorter than usual and it felt better that way

135
185
205
225
235 (pr)

225
245
275
285
290(pr)

cfwu x2

135x8, 225x6 275x4

295x3 300x3 305x3 310x3 315x3

5 sets of 5 thrusters
135-155-165-175-185

metcon 3rds
10 14lb med ball clean
12 pullups
15 2 pood swings

4:04

usually am pretty cautious with the duper heavy weights due to some knee issues, but did well today i think

135
185
205
215
215

and another set of 135 to work a bit more on my form!

185-225-275-305-315

***FRAT POST***

Stephen-
I apologize for not being around to answer your question today. Although i must admit, I'm not familiar with spondylolisthesis in the slightest. I'd have to do some research on it. In circumstances such as that, the best advice i can give (at least currently) is that you know yourself better than anyone. Sub, modify, or switch it up in anyway you can that can produce the same function of the prescribed WOD so long as it works for YOU. I would say that your Overhead Squat sub for today was completely legitimate (if not actually harder). And...NEVER be ashamed of the weight/time you post, so long as you gave it hell. Your ending statement had the right attitude :)

s'more-
Glad to see you could work on your heavy squats today, i know you don't like them. That's a crazy time on the DL/Burpee WOD too. That thing is a killer!

Strong Lil Pony-
Yay for PRs! And more yay for big juicy burgers! Just try not to eat your fingers along with it this time will ya? ;)

Jim Downer-
It's stories like yours that make this community and program so unbelievable, and I will always be continually grateful for that very reason. So happy you could make it to your L1 Cert, and even happier that you got the respect you deserve. Never quit!

***END FRAT***

M/33/185

Back Sqauts 5 sets of 3

275
315
335 PR
315
275x5 my quads are dead from the past few days looking forward to a rest day!!!!!!!

F/38/5'4"/139 again.

110-110-110-110-105

last time did 130, but think I was leaning forward more than now.

flu for a week.

185, 205, 225, 235, 240

Thank Eric and those are BIG numbers bro you are tough...squats more than don't like squats hurts because my problem but i decide improve them from the begining BIG hug bro you are tough

M/24/160#/5'7"

As Rx'd

WU - 45# x 10, 135# x 6, 225# x 3
305#
305#
295# - went lighter to improve form
295#
300#

150-160-170-180-185
Up 15lbs

225
225
235
245

my squats are so freaking weak! Anyway I know I need to work on this. I could have done more but not having a spotter, or bumpers puts the fear in me... I don't want to bail... Will need to remedy this if I want to make progress.

31/m/6'6"/CF Start Jan 2009 - 250#/Current 241#
-"Its changing me.. I am becoming"

oops... add another 225 on there

M/30/164

As rx'd:
1-225
2-235
3-245
4-255
5-265-PR

1- 135
2- 155
3- 175
4- 185
5- 200

Strong Lil Pony-Thanks again. I called him after and he sounded excited....scared....but excited. I assured him I wouldn't kill him, just show him how good he can be! Can't wait til Friday to try it! I will def let you know how it goes.

M/25/205

CFWU 3x
then Burgener W/U and multiples at Bar/135/185/205

1 225
2 275
3 295
4 315
5 335

So I didn't make it to the gym for the weight today. In stead I did my own thing. Used the 95lbs I have and did:
5 sets
5 Front Squat; 5 Overhead Squat; 5 Back Squat with out breaking between the different types. FS Push Press to OHS lowered onto back then BS.
What do you think?

Thanks Matt!!! Trust me bro I'll definitely be back on that pull up bar as soon as the hands heal. This past weekend was an eye opener for me in regards to what being "fit" really is.

Oh and Drew and Chuck are both beast!! Drew was all about it while I was doing those thrusters. Definitely a great guy. Oh and congrats again on that muscle up. You are a beast to brother! I couldn't have finished Fran without you, Drew and Shaun. We'll definitely have to get a workout in together sometime in the future. Take Care Bro!

225, 245, 255, 255, 255

F/27/5'0"/108
135 x 3
145 x 3
155 x 3
155 x 3
155 x 3
Not a PR day, but a good day...

115, 125, 135, 135, 145

325
345
365
365
375

Short of PR by ten lbs. Also did 100 inverted birpees in 16:44.

115
135
145
155 (PR)
150x1 :( sooo tired.
the end!

m/20/5'9/165

185, 225, 245, 265, 285

went to the doctor today...took some x-rays of my back since they couldn't figure out what i did by the regular exam. will hear from them by wednesday with the results.

going through CF withdrawals...lol. haven't been able to do a WOD since Friday. Might give something a shot tomorrow depending on how the back feels.

definitely have a lot of catching up to do. i'm going to be doing double days for quite awhile at this rate. lol

I forgot that I also did 3 rounds of globo circuit:
Seated Calf raisesx12
Hanging Leg raisesx15
70# Weighted Pullups x 6

315-325-330-335-340, PR by 10lbs over last 3RM

Post: Max OHS @135, 25 reps

225 235 245x3(old 1 rep max PR) 255x3 255x3

170
190
210
225
235

Went deep.

M/37/5'8/159

M/28/5'10/165

As Rx'd

245, 245, 255, 255, 255

m/40/5'11"/220

225/300/320/340/350

m/40/5'11"220

225,300,320,340,350

M/35yrs/150/199

As Rx'd

225 x 3
245 x 3
245 x 3
245 x 3
245 x 3

m/38/5'10"/170

215x3
225x3
225x3
225x3
215x3

All reps beltless and below parallel.

Feeling tired today. Grip much wider than usual to keep my shoulder happy. Wider isn't as strong as a closer grip.

M/33/6'/182

Haven't done BS in a while. WWAAAYYY under shot on weight. Should have started a lot heavier. Left a lot on the table. Next time.

185-215-225-245-245

I really concentrated on form tonight. I guess that's my excuse!

As RX'd

185
185
185
185
175

185 was my previous 1RM, so I felt really good about that today.

185, 195, 205, 215, 225 (Insufficient depth.)
68,54), (11,10)

back squat:

i love the squat!

155-175-190-205-225

225-245-275-255-265

225-245-275-295-315

315-3
325-3
335-3
340-2
345-3

Not my best.
As rx'd
225
265
275
290
305 (1)

My old PR was 300

CFWU
back squats for OHS
situps on steep decline
8 pullups, 8 dips

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

225F
185
195
205F
195F

Went for a 7 mile run yesterday which apparently left my legs as strong as cooked spaghetti. Better luck next time.

M/32/6'2"/195

WU: 5 minute jumprope, 10 minutes 5xOHS(10lb bar) 3xpushup 2xpullup, shoulder & hammy stretches, squats 10x45lb & 5x135

WOD: As Rx'd
215
215
220
220
225

F/39/139/5'7"

CFWU x 2

135-155-165-175(f on 3rd rep)-165-165

165 is my old/current pr, SO close on 175 - next time!

225/235/245/255/265

for some reason i thought it was 5 of 5 squats today so i did 225, 255, 270, 280 sets of 5 and then 290 was a set of 3 only b/c i couldnt get it 5 times...either way 280 is a 5 rep pr and 290 is a 3 rep pr so its all good

135
155
175
185
185 - new 3 rep pr. woo.

M/43/185/5'9"
Sub'd
8-8-8-8-8 @ 135

Warm-up: 5 minutes on C-2 rower (way too sore from yesterday's WOD to do CFWU)

As Rx'd: back squat 3-3-3-3-3 reps:

70 x 3
80 x 3
90 x 3
100 x 3
110 x 3 (last rep was pretty ugly)

F/59/5'6"/137

I was a grateful (and humble) participant in the Level 1 Cert this weekend at GSX. I would like to thank Tucker for opening up his great facility for us, as well as offering his expertise for constant questions and answers from the group during 5 minute "breaks" and lunch.

The training team here was first rate, and I returned home Sunday night thinking about how lucky I was to exposed to some of the best in the business even if it was for only a couple days. I am re-watching a pile of videos from journal just to watch these expert trainers teach and coach.

For those of you on the fence about whether or not to go, I can tell you that compared to what you will learn doing Crossfit "in the wild" the things you will take away from some great coaching and lectures will make all the difference in the world. Todd, you were spot on with your story about standards and form-- I feel like all of the workouts of the past barely count, and I should probably go back and take the "as rx'd" off a sackful of posts after learning what right looks like. If all of the above is not reason enough to go, you may get your 1st MU at one of these too.

Thanks again for a great weekend.

Brandon Newton
Fort Hood, TX

m/27/5'7"/175

as rx'd

225
245
265
285
295

D
193
207
217
217
217

M/53/182
Trying to make my comeback from a shoulder injury that has been the bane of my existence for almost two months now. Doc said that a bicep tendon in my shoulder may rip off but he said the good thing is it will not hurt anymore. Going to a cert at the end of May and hoping that i will be able to participate fully

Warmed up with 300 double unders

205, 215, 225, 245, 265

Started the 50 day 100 push-up challenge again...made it to 96 days in a row before hurting shoulder. Onward and upwards.

135/155/175/175/195 in lbs.

44/m/165

Starting 2nd week

m/35/6'/165

185-190-195-200-205(pr)

65-85-95-100-105(pr)

CFWUx3
BS: 95x3,135x3,145x3,155x3,160x3
+5lb

225
235
245
255
265
270*1

M/30/5'11"/200

Legs are toast, so glad tomorrow is a rest day, so I figured I would just run a few miles.

135x3
185x3
225x3
275x3
295x3

21Apr2009 Tuesday

Hate squats, and the amount lifted demonstrates why.

135/135/155/165/135

Have had hamstring problems and felt it giving away at 165.

I'm a beginner, but I still should have started off heavier. Next time I will. I know I was concerned with my form, but now I have a better idea of what I'm capable of.

2x5x 95 w/u

3x 135
3x 165
3x 185
3x 215
3x 235

M/24/153 GregAwu

225x3
245x3
255x3
245x3
225x3

45-97.5kg
100 for double

F/29/170/56

Not really my cup of tea:-)

60, 65, 67.5, 70 (2nd was not deep enough), 60

225
275
315
315
335

MGySgt. USMC M/47/6'2"/198

135 x 3
185 x 3
225 x 3
235 x 3
245 x 2 (F#3)
245 x 3

I am glad tomorrow is a Rest Day. Humbled, Tired, Sore, and wanting more. Thanks Coach

OooRahh CrossFit

As RX'd:
245
245
255
245
255

275(2-x)/265/265/275/275(2-x). Felt good, but I couldn't get to PR (285). Leg squats yesterday may hvae impacted.

M/58/279

45, 65, 75, 85, 95
40 min stairmaster.

First time doing squats "right". Received Beginning Strength on Sat and the first chapter was squats. Before, i didn't go all the way down because i thought my knees would rip. If my knees didn't rip, I thought I would fall over backwards. So, I only did to parallel. "Kneedless" to say, my knees hurt a lot. Tonight I did them correctly and no bad things happened and i felt good afterward. Thanks to those recommending "starting strength".

m/29/166cm/61kg

100kg x 3
102.5kg x 3
105kg x 3
107.5kg x 3
110kg x 2 failed on 3rd

135/185/225/245/255

m/22/5'7''/153

28m / 6'2 / 198

185
205
225
225
225

225x3
275x3
325x3
345x3
345x3

225x3
225x3
225x3
225x3
225x3

Bouncing between Crossfit Football str and metcon wods for a cycle then the main site wods for a cycle, also a bit hybrid with the Football str wod and crossfit endurance.

Today warmup then 325s for the triples
finished with 135 overhead squats

Sets of double unders in between every set for a bit of a metcon burn.

Form was being checked the whole time, only almost lost one squat due to rolling up to the balls of my feet.

185/195/205/215/225

33/M/180

275 x 3
275 x 3
285 x 3
285 x 3
295 x 3

Was powerlifting years ago with apersonal best of
550 for a single lift at 180lb so i'm really loving getting my feet back in there

into my 3 or 4 month with Crossfit and loving it

225,245,270,295,315

Hello from sunny Dublin!!!

STRENGTH
Press- 3x5- 40,50,55kg

WOD
50,70,80,80,90kg

25m/5'8/165

as rx'd

225x3
245x3
265x3
265x3
275x3

-The Polish Rifle

315
325
335
345F
325

Below parallel is killer!

Press- 3x5- 40,50,55kg

WOD
50,70,80,80,90kg

I just returned from my first level I certification in Virginia Beach at Blauer Tactical. What an experience! Thanks to Drew, Maggie, Chuck, Pat and Joe. You are all a credit to the professionalism of CrossFit. You all lead by example and truly motivated the entire class. After doing my best on Fran for the first time, I need to get busy. A humbling experience to say the least. Drew - Be safe wherever your next tour of duty brings you, brother. Pat - we are all jealous you get to do what you love and NOT shave.

Thanks for everything,

Tony O

135-185-225-255-185

225-245-265-275-285

Solid form.

165
175
175
185
195
195x1
215x1

155
175
185
185
195 PR

gunnar/m/37/190/73"
225-275-295-305x2-295x1

ryan/m/30/185/75"
185-225-225-225-225-225 All 225's w/spot.

as rx'd

225x4
245x4
275x3
275x3
280x3

m/42/165/6'

235,235,235,245,245

f/33/138/5'6"
95,95,95,95,100(f)

225 275 305 315 325pr

100
110
120
130
140x1 PR by 5 lb

F/22/5'6"/137

SoCal quali-WOD

6 RFT:
30 squats
10 C2B pullups
5 power clean and jerks, 105lbs
22:12

Overhead STILL lacking.

110kg
120kg
130kg
135kg
137,5kg (pr)

Finished with
Weighted Pull ups 5 x 5 24kg
Weighted dips 5 x 5 30kg

m/32/5'9"/169

225
245
245
245
245

body felt real tired so I didn't try to go up anymore.

m/27/6'/205

255
275
295
315x2
305

80,85,87.5,90(f),87.5(f) kg
(prev 75,80,82.5,85,87.5kg)

WD B/S 3-3-3-3-3
w/up 20k x10,x10,x10,40k x10,50k x10,60k x5,70k x3,80k x3,90k x3, 100k x3,110k x3.

115k x3,120k x3,(p.b for 3's) 122.5k x3,(p.b,3's),120k x 3,120k x3,120k x3.

before at boxing cracked my finger again ! first punch,people keep rammin their faces intae ma gloves,too much talkin in the gym fae the usual suspects,got a hard met con for them the night !

CFWU

Lifting warmup:
45, 135, 135, 145, 155

WOD: 185, 205, 235, 245, 255(PR)

2k Row (8:10)
CFWU (64lb assist)

Warm-up: 105

1: 3 x 125
2: 3 x 135
3: 3 x 135
4: 3 x 140
5: 3 x 145

31/m/5'10"/210

Wasn't feeling it, I took it easy.

225
245
245
245
245

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

255
305
345
385
420 pr

m/27/190/72
135
155
185
205
215

m/22/165/6'

3x135
3x145
3x155
3x155
3x165

Unfortunately, that was all my pathetic legs could handle; but they were stronger than last time so at least I'm making progress in areas I neglected 5 weeks ago before I started completing the Crossfit WOD religiously every day. I'm hoping to be squatting somewhere in the 200's by the end of the summer and I'm confident that Crossfit will help me to achieve my goal. Thanks Coach!

Well, max here was about 315 @ 90. Got tired of failing at heavier weight and having to unload/reload the bar, so went to about 100 for the rest, ended up at about 355 there. Solid, for me, I'd say.

As rx'd

225
235
245
255
275

225,245,245,225,225

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

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

Pr for 3 reps.

The music at the gym was a nightmare last night. Asked if they would turn it down, said yes but they just turned it up. Just love the staff at the gym they go out their way to (was going to swear)encourage you to leave early so they can go home. (We are always the last ones in at night)

As one of the usual suspects did my talking, moaning and training in that order. Although no-one would hear me because of the music.

The quiet man just continued to train and hit himself with the bar. (still laughing)

Don't know if I fancy a hard met con for us the night (might not be laughing then)

Good Fun

F/41/5'4"/143

CFWU x3

WU 65# x 3

75
85
95
105
115 PR old PR was 105 on 4/9/09

as rx'd
225/240/255/285/295/305

As rx'd: 225/250/275/300/325

as rx'd:

390-390-390-390-390(PR)

compared to (3/13/09):

365-365-365-365-365

All the powerlifters had taken over the racks by the time I got to the gym. So I did the following:
3 rounds for time
Run 400m
15 24inch box jumps w/50lb weight vest. (should have tried a taller box)
15 Bench Press 135

18:45

225,
next time 245 to start.

38m/6/182

275.285.295.305pr.310f

m/37/195 as rx'd

225
275
275
245
245

WOW, appreciate the professionals (both coaches and students) at the Level I in VA Beach. Great event having been through two CF 101 seminars at our local CF affiliate (CF Spotsy). God Speed to Andrew as his USMC career takes him to the West Coast. Thanks to Drew, Pat, Chuck, Maggie, and Joe for some great instruction and intensity.

M/34/6'/200#

205x3
225x3
225x3
235x3
235x3
135x10

Could have gone a bit deeper on the form, but really working on back position and knee postion on the way down. Also did 10 front squats with 35 # bar just to practice form (terrible still)

M 34/141/5'7"

225-225-245-245-275

175-185-195-200pr-205

felt good. probably could have gone higher, but I've learned my lesson jumping to high to quickly. I'm happy with the pr.

155, 165, 175, 185, 195.

After years of seeing me work out in my driveway, today 2 different neighbors joined me in the workout. Crossfit is contagious.

Welcome back Calgary Colin!

Bwt: 192
45
65
75
85
95

m/178/94/33

100/110/120/120/120
220/242/265/265/265

M/31/178

Squats as Rx'd
135,155,175,185,205,225

did Pushpress in between, cause I suck at it!
5 reps each
115 x 4, 125, 135

Not too impressed with the weight, but still a good workout.

CFWU
10x45lbs 5x50lbs
55,70,75,85,90

Ran sprints for 5 minutes.

m/20/163/5'9"

225-230-230-235-240

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

wu x 2
burgwux2

squats 5x3
135x8
225x8
275x3
315-315-325-335-355(pr)

Backtracking and working on some form corrections. Touching hamstrings to calves.

WOD: 225 x 5 sets of 3

M / 31 / 5'11 / 230

Did not do. Spring Game weekend...

Biked:

10min L4 / 80 RPM

10min L6 / 100-80 RPM, intervals.
2x 15:45, 2x 30:30, 2x 45:15, 1min On - 1min Off
- 1min On - 1min Off

10min L8 / 100-80 RPM, intervals...
2x 15:45, 2x 30:30, 2x 45:15, 1min On - 1min Off
- 1min On - 1min Off

143lbs/32yoa

185x3
205x3
215x3
225x3
225x3

I can't even remember the last time I did heavy back squats (away at training and injury). Although I'm glad I got at least 225, I'm well off my best set of 3 (285).

255x3x5

185 lbs/19 yo/6'2"/M

225
245
255
265
275 (f) - Had to rack the weight between reps 2 and 3.

I was fatigued on the last set, and barely got #2 up, so I didn't think I had a real shot at the 3rd rep. After racking, I changed my mind and went for it. Looking back, I should have gone for it initially - I was all set up in the rack with the safety bars so I could have bailed on it. Oh well.

Ended with 225x6 to work on good form. I felt like, though I had good ROM, that I was losing the good lumbar curve on a couple of my reps with heavier loads.

M/23/66"/175

155, 175, 195, 205, 220 as Rx'd

225,245,265,285,295

m/37/76/195

Long way to go but better than last...

w/u:
135x5x2
155x5

WOD 175/180/185/185/185

135x10x3

245x3
255x3
265x3
275x3
285x1 (fail)

ROM's
45x10
135x5

WOD
225-225-225-225-225

Mixed in 55 sit-ups & Bacvk Extensions between rds the 1st 3 rds. Then 3x16(Diamond, reg, & Wide Push-ups) & 20 Arm Haulers in between for the last 3rds.

Get some, Go again!

220,220,220,220,232PR

compare
090313 155-175-175-185-195PR

WU:
3 rounds
30 Double-Unders
10 push-ups
10 squats

WOD:
3 x 315
3 x 335
3 x 350
1 x 365
3 x 355
1 x 365

I'm disgusted...

225
245
250
250
250

M/33/195

315,325,335,345,355

GSX Level 1 Cert
Professional, packed, challenging, worth every dollar and minute and something I will certainly do again. Thanks for the great GSX facility Tucker. The cert team are amazing ambassadors and teachers.

205,215,225F3,225,230PR

46/182

220
242
264
286
310

M/25/6'1/175

As rx'd:

5 x 3 @ 225#

Post-WOD: jumprope work

Played around with bar positioning. The lower I can get it, the more weight I seem to be able to do. Unfortunately, it hurts my shoulders.

24m/75"/200 lbs

back squat 5 sets of 3

185-195-205-205-215(2 reps then fail)

This is embarassing. Does anybody have any ideas on how to drastically increase my squat strength? I can deadlift close to 350 pounds but can't do squats to save my life!

225-315-365-365-365

M/39/6'3"/256#

Did "Angie" in 23:42 then

Back Squats

Light day, took it easy, twinge in the right quad
225x3x5

m/41/5'11/200

WU
stretch
10 pushup
10 bench assist pullup
80 jack
15 roman chair situp
8 dip
5 back extension roman chair
10 squat

Back squat warmup:
45x10
89x3
133x3
155x3
166x3
171x3
177x3

Back Squat:
177x3
182x3
182x3
188x3
188x3

Started getting messy at the 3rd rep. I think I was losing lumbar curve, among other things so I stopped.

went up to 225 x 5

nursing a shoulder trap issue.

f/37/138/5'2"
as rx'd
135x3
155x3
175x3
195x3
205 (PR) 2 for 3

double under practice for 20 minutes afterwards

225
245
255
275
275
Last round of 275 was hard, but got all 3 on last try. Previous 1x max is 285. Will get over 300 next time.

315
335
355
375
385 f after one

F/22/5'4"/ 125

WU
45x10
65x3
85x2

Back Squat:
100x3
105x3
110x3
115x3
120x3

Felt pretty good on this last one in the final set was pretty hard.

As Rx'd

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

Weights were(lbs):

80-100-115-130-135

As Rx'd

Maxed out at 50 lbs on last set

F/45/5'2"/126ish

am - cycle to work 30:17 followed by:
back squats 105-115-125-135-140(PR)
then did some abs (Hollow Rock and L-sit) after reading Crossfit Journal Issue 09 (May 2003) entitled "3 Important Ab Exercises".

pm - cycle home 35 min

My summer goal is to read through all the Crossfit Journal articles starting from the beginning (April 02). I've now read up to July 2003 and for any of you who haven't explored the Crossfit Journal there is an absolute goldmine of information available.

39yom 178lbs.

dynamic stretching 10 min
cfwux2 sets

185x3
205x3
225x3
255x3
275x3
275x3
280x3

warm up
135
225

255
275
285
225x5
225x5

30# wallballs x 50
jump shrugs

f/34

75x3
85x3
95x3
105x3
115x3
120x3

225
235
245
255
265

Warm Up 135x3
185x3
205x3
225x3
245x3

almost finding a max, great workout

M/19/6'1/165

M/39/200/5'10"

as rx'd=
275
300
315
325
275

First time I went heavy since I been back on crossfit. 325 seem fairly lite, but having trouble w/ left knee so I didn't push it.

50 squats
400 meters
50 sit-ups
800 meters
50 sit-ups
400 meters
50 squats
Results: 11:13

30/m/198

205
225
245
255
265

felt pretty solid throughout.

WOD
50 squats
run 400 m
50 sit ups
run 800 m
50 sit ups
run 400 m
50 squats

time: 12:18

M/28/6'1"/210
425
435
445
445
445

CF week 3

M/30/5'9"/180

185
185
195
200
205

m/40/67"/185#

cfwu x 2
135# power cleans x 10
45# snatche x 5

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

275# x 3
285# x 3
295# x 3
305# x 1
295# x 3

M/31/6'/195

225x3
245x3
255x3
265x3
275x1

shooting for good form instead of PR weights this time; 5 sets of 3 x 225 lb

Day 2 for my wife, Beka, to join me. I am soo excited that she is getting into crossfit. We performed "Angie."

modified for Beka: gravitron set at 85% then 90% BW assist, wall push-ups, exercise ball crunch, and BW squat: 22:57

as rx'd for Dan: 20:07 (Monster PR from 36:43 last time!!) God I love the fact that I finally feel strong with my kipping pull-up.

Oh, in AM performed the 100 inverted burpees for time: 9:50

Happy with both, ready for rest day!

CFWU
Crossfit Total
SP 50kg
BSquat 80kg
DL 95kgs
Total 225kgs

Back Squat 3-3-3-3-3:
60 x3
65 x3
65 x3
70 x3
75 x3

fun day, cant wait to go heavier next time.

185
205
225
225
2451x

28/m/79kg

120-130-120-100-110 (kg)

Last 3 sets focused on form and depth.

135x185x205x225x205

135x185x205x225x205

49/m/140
155,175,175,175,175

M/41/5'11"/185

185
195
205
185
195

245-265-265-225-225

135-185-195-205-215

205 all reps
then
15 minute rower

175-175-175-175-175

yuckkyy workk out !!!!!!!!
-50 squats.
-run 400 m.
-50 sit ups.
-run 800 m.
-50 sit ups.
-run 400 m.
-50 squat.

the end! yayyy...............

TiMEEEE: 12:18

28/m/65"/155lbs.

135,185,195,205,215

29yo, 5'11", 172lbs

255
265
275
285
295

The very last rep was an almost miss. Really had to fight to make it up.

m27/183/86kg

as rx'd

100.105,110,115,120kg

m/26/165/5'8"

135.155.155.155.155

legs still sore from Helen a couple days back

m/25/165/5'7

205/225/265/275/255

New PR at 275 and I felt like I could still go heavier! Also had a pullup PR afterward at 25, thanks crossfit.

m/29/265/6'7"

185-205-225-235-255

finished up w/ a half-assed version of Angie's work out the other day.

x3
155
165
175
185
195
205 pr

M/28/73"/180

24th WOD
95
115
135
155x2
145
145

First time ever doing the squats below parallel, that does make a difference!

Went up to 205.

C-
last 2 sets @ 205

as rxd
295, 315, 315, 325, 325

225 x 3
245 x 3
265 x 3
275 x 3
285 x fail

Not good today. Just no strength.

200 pounds 3 reps, 5 sets.
up 15 from last time.

23/M/167

CFWUx3

135
205 x 4

Was focusing on form, trying to make sure I got all the way down and didn't wriggle coming up.

165-175-185-195-195

M/27/175

185-205-225-225-245

m/ 26/ 202/ 74"

225
235
245
250
255

felt like poop today, got the upper resp. infection blues.

Box Squats after Snatch PR

185/225/225/235/225

225, 245, 265, 275, 285

All sets at 209

CFWU modx3

95-135-155-165-185

Probably not deep enough on last set, so will keep weight low next time.

135-155-185-185-185. Last time it was 95-135-155-155-155.

4/20/09
CFWU X3
WOD:
50 Squat
Run 400 Meters
50 Sit-ups
Run 800 Meters
50 Sit-ups
Run 400 Meters
50 Squats

Time: 11:24

JD Roper
Pickens High School
Blue Flame CrossFit

M/33/6'/224

225-275-295-285-290

240x1, 235x2, 225x2, 205x2, 185x3

I think my legs were still tired from yesterdays workout of Angie.

m/39/160
335
365
375
385(2)
375

EJ
M/35/168
245X3,275X3,295X3,315 F AFTER 1,315 F,295X3
EJ

as rx'd:
185
235
235
235
235.
Entire body sore from Angie from 2 days ago. Day off yesterday.

bw-204

DONE April 22
3x155
3x185
3x205
3x225
3x245

All below parallel.

taking it easy...doubling up with angie

225
275
275
275
275

155
165
176
187
198

28/F

65
75
80
85
90- just one successful rep

m/40/5'8"/175

185
205
245
275
295

195,195,195,195,195

M/39/150

Mark: 3RM x 5
185/195/205/210/215

Theresa: 1RM
135/155/165/170/175/180

135
135
155
155
165

mojo Niki
185 65
185 75
195 95
195 95
205 95

185/225/235/245/250

max 315 x3

23/m/168lbs/70"

back squat 3-3-3-3-3
225
225
225 fail on last rep
10min break
225
225

225
245
265
275
285

m/30/155

215, 225, 235, 245 (PR), 225

f/25/5'9/133.5

135, 145, 155, 160, 165

prev. 3 rep PR = 155

Missed

Warmed up with barbell, 135#,185#

As Rx'd: 225# 3-3-3-3-3

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

230-230-230-230-230
------------------------------
Compare to 090313

235-235-235-225-225

Box Squat 3-3-3-3-3

180-220-220-191-180

weak :/

CWFU x 3

205-225-235-235(F on 3rd rep)-225

The third rep was always tough. Still an improvement though!

41/m/176cm/73kg

80-90-90-90-90 kg

6'0 205 lbs. 23 yrs. old. 135x3, 185x3, 205, 225, 245, 265.

whoops- x3 for the rest of the sets too.

225
225
245
225
225

Felt good. Happy with weights

Warm-up:

3 Rounds of ten reps of:
Pistols - HSPU - Towel Pull-ups - L-Sit - OHS (135#)

WOD as Rx'd:

225 x 3
315 x 3
------
365 x 3
365 x 3
375 x 3
385 x 3
385 x 3

Felt Solid.

-185
-195
-205
-205
-185

vest cfwu
135-215-265-265-265
100 yd sprints in between sets

worked up to 315 x 3

m/218/34/6"0

225/250/275/285/290 (didn't get the 3rd rep at 290)

practiced jump rope afterwards. Got 140 singles in a row. Also did the squat jumps w/45# for one minute, only got 33. Legs were burning on that one, need to work on pushing thru the pain. Back felt good, no problems there, felt really strong, first time I've pushed it on squats since my injury last year.

M/40y/68"/155# 3RM Back Squats

145 PR
150
155
160
165

3x135, 3x185, 3x225, 3x315, 3x320

48/m/190

255,260,265,270,275

275
295
315
335
345(x2 did not get low enough on the last rep)

155
155
145
135
115

started from bottom up, warm ups were lighter.

25/f/150/5'9

CFWU -pu's

245x3
265x3
275x3
295x3
305x3 (probably not deep enough)

I'm a few days behind, so I followed this with 090422 (Deadlifts)

225
245 pr
245f-235
235f-230
230f-225
230f-225
225

245x3x5

185-205-225x3

Getting back into the swing of lifting heavy things.

267
277
287 (F on rep 3)
277
277

Total weight for the workout up 20lbs since last time.

as rx'd
245
245
245
245
245
-personal record is 285x3.
-stayed at 245 to work on form

225x3
245x3
265x3
275x3
275x3 not as low as i would like.

135,195,205,225,235 vs
135,195,205,225,205 3/13/09

squats felt good, esp w/ new versus lifting shoes...

M/26/6"/175

all sets were to parallel

315x3
335x3
350x3
365x2 failed on the 3rd
355x3

Felt great to push this.

235, 235, 235, 245, 235

Am I supposed to concentrate on completing all 3 reps on all 5 sets? Or go for my 3 rep PR? This is what happened:

315x3 (weight flew up, very easy)
335x3 (very difficult, but complete)
345x1 (failed on second rep)
335x2 (failed on third rep, tweaked lower back)
did not attempt 5th set

I don't know if I need to take more time between sets or that it is just because I do not have the strength endurance that I had in my 20's....

First week doing this.
155
175
195
195
205

30/m/6'1''/215#

185,205,225,235,245 (pr)

I just watched the video focusing on Lisa Ray and the qualifier in Flagstaff.

One question: towards the end, who is the lady in black urging Ms. Ray on and why is she allowed "inside the ropes" if she is neither contestant nor judge?

22.m.135.65"

as rx'd
205, 205, 205, 205, 205(PR)

Last Time/PR:
190, 190, 190, 190, 190

185,205,225,225,225

225
245
245
245
225

Done at CF Atlanta, split my shorts, too. Funny.

285-295-315
Finished with a single rep max of 395.

165-175-185-195-200

done thursday 4/23/09

breakfast: run 45 minutes = 6 miles

cfwu, warm-up back squats 7x135#

WOD:
185-205-215-225-235

225,235,240,245,250 (x 1)

m/36/6'4"/95.5kg

90kg-90kg-90kg-90kg-90kg

F/23/150

95-105-115-120-125

155-160-165-170-175

Crossfit warmup followed by WOD as rx'd

3 x 5 back squats

10 x 154 wu
264
264
264
264
264

m/190/6'3"/29

185
185
205
225
225

Back getting stronger. Keeping the arch and feeling better in the movement.

-225
-315
-365
-385
-375

225
245
255
260
265 x 1

260 (pr)

WU
185/5 wu
225/3
225/3
230/3
240/3
245/3
Left shoulder hurt as well as lower back - both felt better after getting started. Tended to shift weight to the balls of my feet. Need to continue to work to correct that.
M/48/185#/72"

Did this right before doing a modifie version of the Dealift WOD from 0904222.

Back Squat 3x5 245lbs

Deadlift 3 x5 315lbs

CFWU - 3. Reg reps. Superman. Burgener.

225X3 WU
275, 285,295,305,315.
Good lumbar curve last 2 sets. Make sure to keep head at least straight ahead or slightly up. Don't drop head.
3/13: Same weight.

Endurance row: 1500m 6:40, then 6:15. Good job keeping heels on platform maintaining lumbar curve

First time for this WOD
115 x 6
135 x 6
155 x 3
165 x 3
175 x 3

@thegym

225#
245#
265#
275# (2f)
225# (7reps)

[PR 275#]

WU w/ 1rep of 95,115,135,165

190/205/225/245/260

could have gone heavier but wanted to make sure i got the reps,and a little tired from starting with too low weight, need to start higher next time.

m/24/6.1/198

225-235-245-255-275

After watching the Dave Tate video, I'm really trying to work on glute and hamstring explosion out of the bottom of the squat, so I dropped my load a bit accordingly.

4/28/09: 185 205 205 (2) 185 195

9/10/08: 115 135 165 185 165

M/30/150

135
165
195
215 x 2(f)
205
215

95 / 105 / 115 / 115 / 115
Stay at 115 until form is strong

225/275/295/315/325

did front squats as no rack
126.5
148.5
159.5 pr
165 2 reps
165 1 rep
148.5

m/48/175

175
205
225
225
225

m/48/175

175
205
225
225
225

WOD
50 squats
run 400 meters
50 situps
run 800 meters
50 situps
run 400 meters
50 squats

225-235-245-245-245 (225-225-235-235-235 last time)

as rx'd:

5x3reps: 100; 102.5; 105; 107.5; 110kg

Angie+ clean & frontx3: to 145

went up 10lb from my last one sweet, will go for 225 next time

215
215
215
215
215

34 yom 205 lbs.

Wu then

265
265
285
295
315 ugly but true. Spotter but no helps

43 yom 210 lbs.

First ones ever.

135
135
135
155
155

m/39/5'4"/142

Did this one that my wife's CF class did recently:

1 round = 3 power cleans + 3 rounds of Cindy
AMRAP in 15 min; 135# power cleans (RX was 185#)

4 rounds + 3 pc, 5 pullups, 10 pushups, 3 squats
completed round 5 after time was expired

Round end clock readings (counting down) were:
1) 12:26
2) 09:05
3) 05:18
4) 01:19

Subbed front squats (first time with front squats).

5 sets of 3:
45
55
65
75
85

3 x cfwu

205
210
215
220
225

happy with this after running a 10 mile race yesterday.

played around with underhand grip benchpress after. Felt good on the shoulders.

M/31/203

No real weight to do these with
70 LBS DB

4-4-4-4-4

Worked on form

205x3x5

225,245,265,275 (pr),285(pr)

44/m/163

swam 1200 meters

then SQ x 3

270
280
290
300
310

off 10, back feels better, all these little injuries take a month or so to get better

Stocker- 135-165-185-205-220
Meyer- 295-295-295-295-295

315
365
385
405
425

Feeling good

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
at Rx 3 rounds +30 box jumps +6 Push press
10 minute rest
Back Squat
3-3-3-3-3
all rounds 185 ass to calf

age 31
5' 10" - 165 lbs

95#
125#
145#
155#
165# (PR)

Question...is there a "prescribed" weight when doing these max load WOD's?

122kg

34 yom

265
265
295
315
295

34 yom

265
265
295
315
295

175
185
190
195
200

215
225
235
245
250 fail

Handstand push-ups attempt
2 reps wowww!