April 20, 2009

Monday 090420

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

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CrossFit Certification Seminars: GSX Athletics and Blauer Tactical



2009 CrossFit Games
, Great Basin Regional Qualifier: Lisa Ray - video [wmv][mov]

Posted by lauren at April 20, 2009 5:17 PM
Comments

Lovin this one!!

Comment #1 - Posted by: Jeff - Bucks County at April 19, 2009 8:01 PM

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

Comment #2 - Posted by: Alex m/28/6'3'/166# at April 19, 2009 8:01 PM

I can go heavier now on my repaired shoulder.

in kg:

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

Comment #3 - Posted by: Herm at April 19, 2009 8:02 PM

Ha! Still got it.

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

Comment #4 - Posted by: Joe C. at April 19, 2009 8:03 PM

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

Signed,
Some dude who lurks in the comment threads.

Comment #5 - Posted by: Joe C. at April 19, 2009 8:05 PM

Let's get busy......

Comment #6 - Posted by: Doug B. at April 19, 2009 8:05 PM

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

Comment #7 - Posted by: firemanChris at April 19, 2009 8:06 PM

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!!

Comment #8 - Posted by: Captain Crunch at April 19, 2009 8:06 PM

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".


Comment #9 - Posted by: sevan at April 19, 2009 8:09 PM

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.

Comment #10 - Posted by: Matt at April 19, 2009 8:10 PM

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.

Comment #11 - Posted by: Strong Lil Pony! at April 19, 2009 8:11 PM

video links don't seem to be working

Comment #12 - Posted by: maguid at April 19, 2009 8:11 PM

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

Comment #13 - Posted by: Dorien at April 19, 2009 8:11 PM

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

Comment #14 - Posted by: Josh W. at April 19, 2009 8:12 PM

there u r pony!

Comment #15 - Posted by: Jeff - Bucks County at April 19, 2009 8:12 PM

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.

Comment #16 - Posted by: soccerman/23/182/6' at April 19, 2009 8:12 PM

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

Comment #17 - Posted by: Matt at April 19, 2009 8:13 PM

Yes, 5 sets of 3?

Comment #18 - Posted by: korisu56 at April 19, 2009 8:14 PM

poo. simu-post. thanks

Comment #19 - Posted by: korisu56 at April 19, 2009 8:14 PM

Thanks for the quick reply!

Comment #20 - Posted by: Dorien at April 19, 2009 8:15 PM

Strong work Lisa!

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

Comment #21 - Posted by: Nabil - CrossFit Sweat Shop - Walnut Creek, CA at April 19, 2009 8:16 PM

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

Comment #22 - Posted by: Rookie - Crossfit Gold Coast at April 19, 2009 8:17 PM

Josh W -- I couldnt agree more.

Thanks for helping to make the weekend a great one!

Good luck out on the left coast Drew!

Comment #23 - Posted by: Matt at April 19, 2009 8:17 PM

#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!

Comment #24 - Posted by: Jeff - Bucks County at April 19, 2009 8:17 PM

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.

Comment #25 - Posted by: Susan at April 19, 2009 8:18 PM

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.

Comment #26 - Posted by: SoxFan at April 19, 2009 8:22 PM

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

Comment #27 - Posted by: Tommy CrossFit Feel Good at April 19, 2009 8:24 PM

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!

Comment #28 - Posted by: Eric Gohl 22/5'10/165 at April 19, 2009 8:25 PM

LISA ROCKS!!

Comment #29 - Posted by: Patrick at April 19, 2009 8:31 PM

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!

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

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.

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

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.

Comment #32 - Posted by: Jeff at April 19, 2009 8:41 PM

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

Comment #33 - Posted by: s'more at April 19, 2009 8:49 PM

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

Comment #34 - Posted by: hayley Parlen at April 19, 2009 8:59 PM

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

Comment #35 - Posted by: phx2083 at April 19, 2009 9:06 PM

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...)

Comment #36 - Posted by: Angie at April 19, 2009 9:17 PM

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

Comment #37 - Posted by: Wolfpack at April 19, 2009 9:18 PM

Go Lisa! Way to keep at that finish!

Comment #38 - Posted by: Courtney at April 19, 2009 9:29 PM

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

Comment #39 - Posted by: Art Vega at April 19, 2009 9:51 PM

Good job Lis!

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

(:

"Funky Cold"

Comment #40 - Posted by: Rach at April 19, 2009 10:00 PM

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 :(

Comment #41 - Posted by: Cookie at April 19, 2009 10:05 PM

my comments aren't working

Comment #42 - Posted by: Robin Hood at April 19, 2009 10:05 PM

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

Comment #43 - Posted by: Robin Hood at April 19, 2009 10:07 PM

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

Comment #44 - Posted by: Rhys at April 19, 2009 10:13 PM

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!

Comment #45 - Posted by: Chris German at April 19, 2009 10:22 PM

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

Comment #46 - Posted by: runfreak at April 19, 2009 10:37 PM

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

Comment #47 - Posted by: gus 18/5'11/180 lb at April 19, 2009 10:41 PM

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

Comment #48 - Posted by: Mufasa 70"205#18yrs at April 19, 2009 10:44 PM

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?

Comment #49 - Posted by: Lindsey K at April 19, 2009 10:47 PM

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. :(

Comment #50 - Posted by: Carl in Gig Harbor at April 19, 2009 11:41 PM

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

Comment #51 - Posted by: mps at April 20, 2009 12:56 AM

YAY! Congrats Brandon and Joe! :D

Comment #52 - Posted by: AllisonNYC in VB_24/5'2/115 at April 20, 2009 1:06 AM

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

Comment #53 - Posted by: Tom 19/m/5'11/74k at April 20, 2009 1:53 AM

3x135
3x185
3x185
3x185
3x195

Legs are feeling plenty good.

Comment #54 - Posted by: David Hanson at April 20, 2009 2:58 AM

As Rx'd

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

Comment #55 - Posted by: Dave at April 20, 2009 3:29 AM

'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.

Comment #56 - Posted by: Tom 19/m/5'11/74k at April 20, 2009 3:30 AM

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


F/33/62kg

Comment #57 - Posted by: lelak at April 20, 2009 3:32 AM

CFC
225,275,275,295,295

Comment #58 - Posted by: Andy at April 20, 2009 3:57 AM

119kg

Comment #59 - Posted by: Charbs 23/190/m at April 20, 2009 3:58 AM

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.

Comment #60 - Posted by: Bob F in Basra Iraq at April 20, 2009 4:01 AM

Congrats to Lisa and Speal! Great job on qualifying.

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

Comment #61 - Posted by: Pat Sherwood at April 20, 2009 4:02 AM

255,275,275,275,275

Comment #62 - Posted by: jason_mackensie 30/5'11"/185 at April 20, 2009 4:10 AM

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.

Comment #63 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at April 20, 2009 4:26 AM

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

Comment #64 - Posted by: Lonnie at April 20, 2009 4:41 AM

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.

Comment #65 - Posted by: Stephen M/25/5'9"/135 at April 20, 2009 4:53 AM

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.

Comment #66 - Posted by: Dave 36/m/68"/175 at April 20, 2009 4:55 AM

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

Comment #67 - Posted by: Yohanna Ethridge at April 20, 2009 4:55 AM

yeah, lisa! good fight. congratulations!

Comment #68 - Posted by: ec at April 20, 2009 4:56 AM

m 31/195cm/114kg

130
135
137,5
140
142,5

All weights in kilo

Comment #69 - Posted by: cbj at April 20, 2009 4:59 AM

Way to go Lisa! Great push.

Comment #70 - Posted by: Dave Whitty at April 20, 2009 5:05 AM

As rx'd

135,185,225,245,245

Comment #71 - Posted by: Gaston at April 20, 2009 5:05 AM

Just starting out but I absolutely love squats!

60kg
60kg
60kg
60kg
60kg

Comment #72 - Posted by: Noely at April 20, 2009 5:12 AM

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

Comment #73 - Posted by: JoeCam 34/M/184 at April 20, 2009 5:19 AM

245
255
275
285(PR)
300(PR)

Comment #74 - Posted by: Tyler Scott at April 20, 2009 5:33 AM

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!

Comment #75 - Posted by: Patrick M at April 20, 2009 5:35 AM

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.

Comment #76 - Posted by: Kay_getitgirl at April 20, 2009 5:36 AM

**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!

Comment #77 - Posted by: Maggie - CF Fairfax at April 20, 2009 5:44 AM

m/40/5'7"/216

295
315
315
325 (PR)
325

Finished with a 1 mile in 7:5

Comment #78 - Posted by: Lee Hoy at April 20, 2009 5:45 AM

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.

Comment #79 - Posted by: ztbiv at April 20, 2009 5:46 AM

m/34/6'5"/240

245
245
265
255
255

Legs are definately feeling it, especially after yesterday.

Comment #80 - Posted by: Big GUy at April 20, 2009 5:50 AM

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

Comment #81 - Posted by: ChicagoNick at April 20, 2009 5:51 AM

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

Comment #82 - Posted by: In8Girl at April 20, 2009 5:56 AM

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

Comment #83 - Posted by: Jeff - Bucks County at April 20, 2009 5:57 AM

M/47/6'/185

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

Comment #84 - Posted by: Richard at April 20, 2009 6:01 AM

#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 :)

Comment #85 - Posted by: Jeff - Bucks County at April 20, 2009 6:01 AM

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

Comment #86 - Posted by: dc3 at April 20, 2009 6:01 AM

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!

Comment #87 - Posted by: charles at April 20, 2009 6:11 AM

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!

Comment #88 - Posted by: Bevin at April 20, 2009 6:24 AM

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

Comment #89 - Posted by: toby or not toby at April 20, 2009 6:27 AM

150 5'7.5" 34yom

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

Comment #90 - Posted by: mike d at April 20, 2009 6:32 AM

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

Comment #91 - Posted by: TangoRomeo m/22/5'10/170 at April 20, 2009 6:45 AM

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

Comment #92 - Posted by: tonycaps at April 20, 2009 6:47 AM

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!

Comment #93 - Posted by: Joe M. 28/m/5'10"/150# at April 20, 2009 6:48 AM

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

Comment #94 - Posted by: Craig at April 20, 2009 6:51 AM

45/M/155#

BS triples up to 234#

Comment #95 - Posted by: pat d at April 20, 2009 6:54 AM

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

Comment #96 - Posted by: Nipur at April 20, 2009 6:59 AM

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.

Comment #97 - Posted by: Stephen M/25/5'9"/135 at April 20, 2009 7:02 AM

bw 165

subbed box squats

250x3x5

Comment #98 - Posted by: paulw at April 20, 2009 7:08 AM

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

Comment #99 - Posted by: big lou at April 20, 2009 7:13 AM

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

Comment #100 - Posted by: Ryan P. at April 20, 2009 7:27 AM

Subbed due to lack of equipment:

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

95#.

Comment #101 - Posted by: Latham Fell M/28 at April 20, 2009 7:36 AM

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!

Comment #102 - Posted by: Stephanie (Tulsa) W. at April 20, 2009 7:37 AM

M/26/170
245
255
265
265
265

Comment #103 - Posted by: Mark Perrault at April 20, 2009 7:41 AM

145
165
175
195
205

Comment #104 - Posted by: Chuck at April 20, 2009 7:55 AM

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?

Comment #105 - Posted by: brad f at April 20, 2009 7:57 AM

24/m/250

as rx'd

275
295
315
335
345

Comment #106 - Posted by: FSO P at April 20, 2009 7:58 AM

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.

Comment #107 - Posted by: JPC at April 20, 2009 8:02 AM

39/m/150

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

Comment #108 - Posted by: Bill S at April 20, 2009 8:07 AM

M/50/5'11"/174

135
155
175
185
195

Comment #109 - Posted by: Kevin C. at April 20, 2009 8:08 AM

Lisa - awesome work!! Congrats!!!

Comment #110 - Posted by: Jodi Bainbridge - CrossFit Fredericton at April 20, 2009 8:10 AM

#105 brad f

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

Good luck.

Comment #111 - Posted by: Kevin C. at April 20, 2009 8:16 AM

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.

Comment #112 - Posted by: Nolan at April 20, 2009 8:19 AM

as rxd

95
115
135
145
150

Comment #113 - Posted by: Jessica F/32/125 at April 20, 2009 8:23 AM

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

Comment #114 - Posted by: Jordan Wright at April 20, 2009 8:32 AM

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.

Comment #115 - Posted by: Brent B. at April 20, 2009 8:42 AM

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!)

Comment #116 - Posted by: Kelly F at April 20, 2009 8:43 AM

21m170

CFWUx3, 10x135

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

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

Comment #117 - Posted by: Alex P at April 20, 2009 8:46 AM

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!

Comment #118 - Posted by: Clayton at April 20, 2009 8:49 AM

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.

Comment #119 - Posted by: Abe at April 20, 2009 8:54 AM

Lisa-

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


Comment #120 - Posted by: nadia shatila at April 20, 2009 8:56 AM

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)

Comment #121 - Posted by: joe at April 20, 2009 8:59 AM

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!!

Comment #122 - Posted by: julie parisien 5'8"/163/37 at April 20, 2009 9:03 AM

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

Comment #123 - Posted by: Richard Orpen at April 20, 2009 9:03 AM

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

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

Comment #124 - Posted by: korisu56 at April 20, 2009 9:05 AM

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.

Comment #125 - Posted by: F15E_WSO_M/46/6'/175 at April 20, 2009 9:11 AM

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?

Comment #126 - Posted by: potster at April 20, 2009 9:11 AM

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

Comment #127 - Posted by: matthew at April 20, 2009 9:20 AM

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

Comment #128 - Posted by: Higgy_j at April 20, 2009 9:21 AM

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

Comment #129 - Posted by: Raine at April 20, 2009 9:24 AM

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!!

Comment #130 - Posted by: Greg at April 20, 2009 9:24 AM

135-145-155-165-185

Comment #131 - Posted by: WynE at April 20, 2009 9:26 AM

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

Comment #132 - Posted by: tucker at April 20, 2009 9:27 AM

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.

Comment #133 - Posted by: SoxFan at April 20, 2009 9:32 AM

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

Comment #134 - Posted by: logan at April 20, 2009 9:36 AM

29/m/64kg

Squat 3x3

70/75/80/85/90Kg PR

Followed by Crossfit endurance 3 x 1 mile repeats.

Comment #135 - Posted by: Gerard McAuliffe at April 20, 2009 9:38 AM

32/m/165

cfwu x2

135x10
225x10

315,315,275,275,275

Comment #136 - Posted by: karim at April 20, 2009 9:40 AM

F/25/5'9/55kg

35kg
35kg
40kg
50kg
40kg

First posting of my WOD.

Comment #137 - Posted by: Rosemary at April 20, 2009 9:45 AM

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.

Comment #138 - Posted by: jk at April 20, 2009 10:03 AM

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

Comment #139 - Posted by: ScottE at April 20, 2009 10:08 AM

Angie as Rx'd - 19:12

Comment #140 - Posted by: John-in-Jersey 34/6'0/190 at April 20, 2009 10:18 AM

275
275
275
275
295

Comment #141 - Posted by: court 6' 220lb 29yo m at April 20, 2009 10:19 AM

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

Comment #142 - Posted by: PIM at April 20, 2009 10:19 AM

m/40/6'0"/191

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

Comment #143 - Posted by: Jeff H at April 20, 2009 10:21 AM

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!

Comment #144 - Posted by: Strong Lil Pony! at April 20, 2009 10:27 AM

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.

Comment #145 - Posted by: Jim D. 48 yom 165# at April 20, 2009 10:27 AM

195x3
195x3
195x3
195x3
205x3

Comment #146 - Posted by: GU997 at April 20, 2009 10:27 AM

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

Comment #147 - Posted by: Dean at April 20, 2009 10:27 AM

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

Comment #148 - Posted by: Serpico at April 20, 2009 10:29 AM

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

Comment #149 - Posted by: andres solis at April 20, 2009 10:30 AM

335, 345, 355, 365, 370

Comment #150 - Posted by: Jesse Emers 24/m/195 at April 20, 2009 10:33 AM

m/30/5'10/205

225
245
255
275
295x3(pr)

Comment #151 - Posted by: Chris W. at April 20, 2009 10:35 AM

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!

Comment #152 - Posted by: firemanChris at April 20, 2009 10:48 AM

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

Comment #153 - Posted by: Boss - M/30/6'/165# at April 20, 2009 10:52 AM

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.

Comment #154 - Posted by: Nik Nichols/M/42yo/5f7in/165lbs at April 20, 2009 11:04 AM

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.

Comment #155 - Posted by: Veronica at April 20, 2009 11:04 AM

M/45/5'11"/188

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

Comment #156 - Posted by: Ken at April 20, 2009 11:09 AM

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.

Comment #157 - Posted by: Ben (71", 189#) at April 20, 2009 11:12 AM

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

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

Comment #158 - Posted by: Tony Rumbero at April 20, 2009 11:15 AM

...And this workout..

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

Enjoy!!

Comment #159 - Posted by: Tony Rumbero at April 20, 2009 11:17 AM

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

Comment #160 - Posted by: p. l. at April 20, 2009 11:18 AM

m/35/215/5'11

185-225-235-240-225

Comment #161 - Posted by: Keith M at April 20, 2009 11:19 AM

30 yom, 185 lbs


185, 205, 215, 225, 235 lbs

Comment #162 - Posted by: Jeff Weltmer at April 20, 2009 11:30 AM

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

Comment #163 - Posted by: Jim Downer at April 20, 2009 11:32 AM

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

Comment #164 - Posted by: Tito M/6'2"/200 at April 20, 2009 11:33 AM

255
265
275
285
305

Comment #165 - Posted by: Gleason at April 20, 2009 11:37 AM

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.

Comment #166 - Posted by: EdG at April 20, 2009 11:45 AM

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!

Comment #167 - Posted by: DJ at April 20, 2009 11:46 AM

M 42, 168

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

Comment #168 - Posted by: RCB at April 20, 2009 11:51 AM

M/40/6'0"/168#

185x3
225x3
225x3
225x3
225x3

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

Comment #169 - Posted by: MattyB at April 20, 2009 11:52 AM

M/25/140/5'11"

170
180
190
190
195

Comment #170 - Posted by: CK at April 20, 2009 11:57 AM

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.

Comment #171 - Posted by: jake howard at April 20, 2009 11:59 AM

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

Comment #172 - Posted by: Dave at Offutt at April 20, 2009 12:02 PM

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.

Comment #173 - Posted by: Raine at April 20, 2009 12:06 PM

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

Comment #174 - Posted by: Rebar at April 20, 2009 12:08 PM

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!

Comment #175 - Posted by: Jerry H. at April 20, 2009 12:20 PM

M/22/160/5'9"

235
235
245
245
245

Comment #176 - Posted by: DyingQuail at April 20, 2009 12:22 PM

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.

Comment #177 - Posted by: jon at April 20, 2009 12:25 PM

m/28/170

175
185
205
215x2
155

legs are smoked from angie.

Comment #178 - Posted by: ....4 minutes later at April 20, 2009 12:25 PM

275
295
315
335
365

Comment #179 - Posted by: Andy at April 20, 2009 12:27 PM

thank you !

Comment #180 - Posted by: brad f at April 20, 2009 12:30 PM

47 / 175

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

I'm disappointed in my results.

Comment #181 - Posted by: tom perry at April 20, 2009 12:30 PM

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.

Comment #182 - Posted by: ROBERT SUTHERLAND at April 20, 2009 12:32 PM

275x3
315x3x3
275x3

Comment #183 - Posted by: B-Mo: m,31,6',195 at April 20, 2009 12:35 PM

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

Comment #184 - Posted by: Michael Garrett at April 20, 2009 12:35 PM

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

Comment #185 - Posted by: s'more at April 20, 2009 12:36 PM

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...

Comment #186 - Posted by: Jayme328 at April 20, 2009 12:37 PM

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

Comment #187 - Posted by: Luna at April 20, 2009 12:38 PM

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.

Comment #188 - Posted by: Kamper M/44/74"/205 at April 20, 2009 12:42 PM

M/34/190/6'2"

135X5 w/u

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

Comment #189 - Posted by: Chad Bakken at April 20, 2009 12:43 PM

M/34/190/6'2"

135X5 w/u

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

Comment #190 - Posted by: Chad Bakken at April 20, 2009 12:43 PM

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

Comment #191 - Posted by: Henry at April 20, 2009 12:46 PM

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

Comment #192 - Posted by: Silvs at April 20, 2009 12:47 PM

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

Comment #193 - Posted by: Lasko#91 at April 20, 2009 12:50 PM

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

Comment #194 - Posted by: Matt at April 20, 2009 12:52 PM

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

Comment #195 - Posted by: Jonblaze at April 20, 2009 12:54 PM

185-205pr-135-135-135

Left SI joint jumping jet ski

15 minute incline walking
14 minute recumbant biking

Comment #196 - Posted by: Deano m/47/190/6' at April 20, 2009 12:54 PM

m/29/6'1/194

as rx'd

225x3
275x3
295x3
285x3
275x3

Comment #197 - Posted by: matt b grand cayman at April 20, 2009 12:55 PM

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.

Comment #198 - Posted by: Quinn 22/f/5'7"/165 at April 20, 2009 12:56 PM

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

Comment #199 - Posted by: MissMisty at April 20, 2009 12:57 PM

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!

Comment #200 - Posted by: Paul F at April 20, 2009 12:59 PM

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

Comment #201 - Posted by: brandon at April 20, 2009 1:00 PM

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

Comment #202 - Posted by: justaman - liberty sc at April 20, 2009 1:01 PM

wow last time maxed out at 215,

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

Comment #203 - Posted by: cory at April 20, 2009 1:04 PM

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.

Comment #204 - Posted by: Esteban - CrossFit Nasti at April 20, 2009 1:07 PM

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

Comment #205 - Posted by: jc at April 20, 2009 1:07 PM

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

Comment #206 - Posted by: RealeC at April 20, 2009 1:11 PM

**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

Comment #207 - Posted by: Gayle Jordan at April 20, 2009 1:11 PM

#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!

Comment #208 - Posted by: Andy at April 20, 2009 1:22 PM

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

Comment #209 - Posted by: seans at April 20, 2009 1:24 PM

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

Comment #210 - Posted by: Thomas Baklayan at April 20, 2009 1:25 PM

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

Comment #211 - Posted by: chris l at April 20, 2009 1:27 PM

275,295,315,315,275

Comment #212 - Posted by: Jeremy M/27/6'3''/207 at April 20, 2009 1:31 PM

M/29/6'/195

BS 225

Comment #213 - Posted by: BGreen at April 20, 2009 1:34 PM

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

Comment #214 - Posted by: Go at April 20, 2009 1:34 PM

225
315
335
355 1x
335 1x

Comment #215 - Posted by: Lucien at April 20, 2009 1:35 PM

Monday 09.04.20
Back Squat
3x5
205
225
245
240
260

m/54/5'9"/172#

Comment #216 - Posted by: rick ihrie at April 20, 2009 1:37 PM

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

Comment #217 - Posted by: Rene' m/38/5'10"/182 at April 20, 2009 1:37 PM

M/29/6'4"/199

As Rx'd

205
225 Previous PR
235
240 (pr)
230

Comment #218 - Posted by: Brian Panther_CrossFit at April 20, 2009 1:39 PM

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

Comment #219 - Posted by: Rene' m/38/5'10"/182 at April 20, 2009 1:40 PM

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

Comment #220 - Posted by: Denver Sheepdog 35/5'9/161#/CFT=892 at April 20, 2009 1:42 PM

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.

Comment #221 - Posted by: ScottMacArthur at April 20, 2009 1:47 PM

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

Comment #222 - Posted by: johnathon in seattle 27/5'8/156 at April 20, 2009 1:47 PM

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.

Comment #223 - Posted by: R.Lee_Seattle at April 20, 2009 1:54 PM

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.

Comment #224 - Posted by: Silvs at April 20, 2009 1:56 PM

back squats were weak today, maxed out at 205

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

Comment #225 - Posted by: Tpost415 at April 20, 2009 1:59 PM

M/30/70"/190

315
325
335
345
355

Comment #226 - Posted by: LongeFlucht at April 20, 2009 2:00 PM

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

Comment #227 - Posted by: Matthew at April 20, 2009 2:01 PM

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

Comment #228 - Posted by: jacob gallaway at April 20, 2009 2:08 PM

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.

Comment #229 - Posted by: mwarb at April 20, 2009 2:12 PM

M/40/6'0"/155

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

Comment #230 - Posted by: JPW at April 20, 2009 2:13 PM

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.

Comment #231 - Posted by: DeppeInDallas m/35/6/215 at April 20, 2009 2:27 PM

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

Comment #232 - Posted by: KOA2 at April 20, 2009 2:29 PM

225-275-295-305-315

Comment #233 - Posted by: Dryw m/30/5'9/167 at April 20, 2009 2:29 PM

275-295-295-295-295

Comment #234 - Posted by: jfett at April 20, 2009 2:30 PM

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

Comment #235 - Posted by: M@ at April 20, 2009 2:30 PM

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

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

Comment #236 - Posted by: Chris S at April 20, 2009 2:32 PM

m 45/5" 10" 202

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

Comment #237 - Posted by: John at April 20, 2009 2:34 PM

135,185,205,215,225

Comment #238 - Posted by: Chu 29/M/5'7"/200 at April 20, 2009 2:37 PM

29/m/5'11/180

295x3
305x3
305x3
305x3
315x3

Comment #239 - Posted by: m cowboyd at April 20, 2009 2:39 PM

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.

Comment #240 - Posted by: Sesoku at April 20, 2009 2:47 PM


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

Comment #241 - Posted by: xpi at April 20, 2009 2:47 PM

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)

Comment #242 - Posted by: NickR at April 20, 2009 2:48 PM

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.

Comment #243 - Posted by: Patrick at April 20, 2009 2:48 PM

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

Comment #244 - Posted by: Simeon at April 20, 2009 2:50 PM

row 1k

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

DL 5x2

Comment #245 - Posted by: hiflyer51 at April 20, 2009 2:54 PM

32/m/70"/215

155
185
205
225
225

Comment #246 - Posted by: BJ at April 20, 2009 3:01 PM

225-275-315-335-315

Comment #247 - Posted by: Mason at April 20, 2009 3:03 PM

F/20/5'6"/135

95-105-115-125-135PR!

Comment #248 - Posted by: cw at April 20, 2009 3:09 PM

185-195-195-185-185

Comment #249 - Posted by: Kyle at April 20, 2009 3:12 PM

M/34/6'2/200

185,225,250,255,270/PR

Comment #250 - Posted by: Daddy Long Legs at April 20, 2009 3:12 PM

5x3x185

Comment #251 - Posted by: Redding Mark S at April 20, 2009 3:12 PM

135 225 245 275 285

Comment #252 - Posted by: Mark at April 20, 2009 3:16 PM

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

Feels so good :)

Comment #253 - Posted by: Kevin Bania, 26m, 5'10, 175lbs, Fort Bragg, NC at April 20, 2009 3:17 PM

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

Comment #254 - Posted by: Mike at April 20, 2009 3:24 PM

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....

Comment #255 - Posted by: Mike S - m/20/6'1/205 at April 20, 2009 3:25 PM

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

Comment #256 - Posted by: Dan M/25/210 Johns Hopkins at April 20, 2009 3:26 PM

M/29/6'1"/176

as RX'd

185
195
200
205
215

Comment #257 - Posted by: TonUpMike at April 20, 2009 3:27 PM

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.

Comment #258 - Posted by: AllisonNYC in VB_24/5'2/115 at April 20, 2009 3:29 PM

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

Comment #259 - Posted by: s'more at April 20, 2009 3:35 PM

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...

Comment #260 - Posted by: Stephen M/25/5'9"/135 at April 20, 2009 3:40 PM

F/36/5'2"/108

as Rx:

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

Comment #261 - Posted by: belle at April 20, 2009 3:43 PM

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.

Comment #262 - Posted by: Sean K. (M/5'8"/180 (chubby)) at April 20, 2009 3:44 PM

#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.

Comment #263 - Posted by: Sean K. (M/5'8"/180 (chubby)) at April 20, 2009 3:46 PM

235-245-255-265(f)

Comment #264 - Posted by: Jake Rubash 153/71/17yom at April 20, 2009 3:47 PM

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

Comment #265 - Posted by: A. Roth at April 20, 2009 3:49 PM

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

Comment #266 - Posted by: Ben W-M/21/165 at April 20, 2009 3:50 PM

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!

Comment #267 - Posted by: Ronnieboy at April 20, 2009 3:56 PM

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 :)

Comment #268 - Posted by: Cynthiaj in Sunnyvale, CA (46/F) at April 20, 2009 3:57 PM

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

Comment #269 - Posted by: Brian at April 20, 2009 4:12 PM

S'more

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

Comment #270 - Posted by: Tommy CrossFit Feel Good at April 20, 2009 4:12 PM

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.

Comment #271 - Posted by: coyo at April 20, 2009 4:18 PM

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

20/m/160/5'9

Comment #272 - Posted by: Clack_Attack at April 20, 2009 4:19 PM

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.

Comment #273 - Posted by: karla at April 20, 2009 4:19 PM

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.

Comment #274 - Posted by: Brent B. at April 20, 2009 4:23 PM

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

Comment #275 - Posted by: Dscott at April 20, 2009 4:26 PM

80kg, 90, 95, 100, 105

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

Comment #276 - Posted by: John Elstad at April 20, 2009 4:33 PM

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#.

Comment #277 - Posted by: rjf (Since 07-20-07. WOD no. 481) at April 20, 2009 4:34 PM

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

Comment #278 - Posted by: Julie F31/118/5'0" at April 20, 2009 4:40 PM

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

Comment #279 - Posted by: Ferris at April 20, 2009 4:41 PM

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)

Comment #280 - Posted by: Clay at April 20, 2009 4:41 PM

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.

Comment #281 - Posted by: bingo at April 20, 2009 4:43 PM


315,355,375,395,315

395 was a pr but very shaky.

Comment #282 - Posted by: Kevin McClellan 47/M/195 at April 20, 2009 4:43 PM

#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

Comment #283 - Posted by: s'more at April 20, 2009 4:45 PM

#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

Comment #284 - Posted by: s'more at April 20, 2009 4:47 PM

185,205,225,245,255

Comment #285 - Posted by: dre at April 20, 2009 4:47 PM

Sorry for the double post sometimes the phone do that

FRAT rules BIG hugs

Comment #286 - Posted by: s'more at April 20, 2009 4:53 PM

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

Comment #287 - Posted by: roger at April 20, 2009 4:54 PM

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.

Comment #288 - Posted by: Benny1 M/40/74"/220 at April 20, 2009 4:59 PM

F/41/130

95
115
125
135
135
135
135

Comment #289 - Posted by: Sharon Miller at April 20, 2009 5:04 PM

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

Comment #290 - Posted by: Raine at April 20, 2009 5:05 PM

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

Comment #291 - Posted by: Jeff F M/37/5'10"/185 at April 20, 2009 5:05 PM

205lbs all 5 sets

Comment #292 - Posted by: Lee M/28/6'2"/205 at April 20, 2009 5:08 PM

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

PR

m/21/6'2''/180

Comment #293 - Posted by: AndrewE at April 20, 2009 5:10 PM

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

Comment #294 - Posted by: babs/29/135/5'4"/f - CFN at April 20, 2009 5:12 PM

170-180-175-175-175

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

Comment #295 - Posted by: MattP (m/47/5'11/175) at April 20, 2009 5:15 PM

215x3
215x3
225x3
225x3
215x3

Comment #296 - Posted by: jk at April 20, 2009 5:15 PM

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!!!!

Comment #297 - Posted by: Jermaine at April 20, 2009 5:16 PM

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.

Comment #298 - Posted by: Paul D at April 20, 2009 5:19 PM

225/245/255/265/275

Comment #299 - Posted by: Hale at April 20, 2009 5:22 PM

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

Comment #300 - Posted by: TomG_Philly m/22/5'11/180 at April 20, 2009 5:25 PM

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

Comment #301 - Posted by: Jake Rubash 152/71/17yom at April 20, 2009 5:33 PM

First workout with crossfit.

275
275
275
275
265

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

Comment #302 - Posted by: Hossom at April 20, 2009 5:34 PM

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

205, 275, 305, 315, 275

43 YOM 5’7” 182#s


Comment #303 - Posted by: Rich G at April 20, 2009 5:36 PM

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

225
275
315
335
365

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

Comment #304 - Posted by: Kruegs at April 20, 2009 5:41 PM

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.

Comment #305 - Posted by: Matt Shannon at April 20, 2009 5:46 PM

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

Comment #306 - Posted by: brian p at April 20, 2009 5:47 PM

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

Comment #307 - Posted by: j goodes at April 20, 2009 5:53 PM

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!

Comment #308 - Posted by: Spanky at April 20, 2009 5:54 PM

135
175
185
195
195

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

Comment #309 - Posted by: C-17 drvr at April 20, 2009 5:58 PM

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...

Comment #310 - Posted by: Arthur m/34/5'11"/171 at April 20, 2009 6:00 PM

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

Comment #311 - Posted by: GPerron CFC at April 20, 2009 6:05 PM

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.”

Comment #312 - Posted by: Strong Lil Pony! at April 20, 2009 6:06 PM

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

Comment #313 - Posted by: Dan D. at April 20, 2009 6:06 PM

165
180
190
205
190

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

Comment #314 - Posted by: JD at April 20, 2009 6:07 PM

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

Comment #315 - Posted by: In8Girl at April 20, 2009 6:08 PM

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

Comment #316 - Posted by: Eric Gohl 22/5'10/165 at April 20, 2009 6:14 PM

135
185
205
225
235 (pr)

Comment #317 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at April 20, 2009 6:22 PM

225
245
275
285
290(pr)

Comment #318 - Posted by: TMart m/20/5'10"/180 at April 20, 2009 6:22 PM

cfwu x2

135x8, 225x6 275x4

295x3 300x3 305x3 310x3 315x3

Comment #319 - Posted by: Joe Venuti 42/M/5'10/180# at April 20, 2009 6:24 PM

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

Comment #320 - Posted by: kris kepler at April 20, 2009 6:27 PM

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!

Comment #321 - Posted by: Brandon H m/27/5'10"/180 at April 20, 2009 6:28 PM

185-225-275-305-315

Comment #322 - Posted by: jk-m/36/66"/165# at April 20, 2009 6:29 PM

***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***

Comment #323 - Posted by: Eric Gohl 22/5'10/165 at April 20, 2009 6:29 PM

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!!!!!!!

Comment #324 - Posted by: Browler!!! at April 20, 2009 6:32 PM

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

110-110-110-110-105

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

Comment #325 - Posted by: Camille at April 20, 2009 6:33 PM

flu for a week.

185, 205, 225, 235, 240

Comment #326 - Posted by: CJP m39/6'/213 at April 20, 2009 6:34 PM

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

Comment #327 - Posted by: s'more at April 20, 2009 6:36 PM

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#

Comment #328 - Posted by: Ransom at April 20, 2009 6:36 PM

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

Comment #329 - Posted by: Headhunter at April 20, 2009 6:36 PM

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"

Comment #330 - Posted by: thenine at April 20, 2009 6:42 PM

oops... add another 225 on there

Comment #331 - Posted by: thenine at April 20, 2009 6:42 PM

M/30/164

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

Comment #332 - Posted by: gimpy at April 20, 2009 6:44 PM

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

Comment #333 - Posted by: kurtGP-46-154 at April 20, 2009 6:46 PM

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.

Comment #334 - Posted by: SoxFan at April 20, 2009 6:47 PM

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

Comment #335 - Posted by: T. Cusack at April 20, 2009 6:48 PM

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?

Comment #336 - Posted by: Gabriel Wright at April 20, 2009 6:51 PM

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!

Comment #337 - Posted by: Jermaine at April 20, 2009 6:51 PM

225, 245, 255, 255, 255

Comment #338 - Posted by: jgebbie M/36/5'11"/210 at April 20, 2009 6:52 PM

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...

Comment #339 - Posted by: Kat at April 20, 2009 6:53 PM

115, 125, 135, 135, 145

Comment #340 - Posted by: Brad m/27/5'8/135lb at April 20, 2009 6:53 PM

325
345
365
365
375

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

Comment #341 - Posted by: Chad at April 20, 2009 6:54 PM

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

Comment #342 - Posted by: Carrie McG F/20/5'8"/141 at April 20, 2009 6:57 PM

m/20/5'9/165

185, 225, 245, 265, 285

Comment #343 - Posted by: Dio at April 20, 2009 6:57 PM

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

Comment #344 - Posted by: potster (25/M/6'4"/240) at April 20, 2009 6:58 PM

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


Comment #345 - Posted by: brian p at April 20, 2009 7:00 PM

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

Post: Max OHS @135, 25 reps

Comment #346 - Posted by: Brett_nyc at April 20, 2009 7:06 PM

170
190
210
225
235

Went deep.

M/37/5'8/159

Comment #347 - Posted by: Barber36 at April 20, 2009 7:11 PM

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

Comment #348 - Posted by: allie 38/M/170 at April 20, 2009 7:11 PM

M/28/5'10/165

As Rx'd

245, 245, 255, 255, 255

Comment #349 - Posted by: kyle a at April 20, 2009 7:11 PM

m/40/5'11"/220

225/300/320/340/350

Comment #350 - Posted by: dave at April 20, 2009 7:19 PM

m/40/5'11"220

225,300,320,340,350

Comment #351 - Posted by: dave at April 20, 2009 7:20 PM

M/35yrs/150/199

Comment #352 - Posted by: windycity at April 20, 2009 7:22 PM

As Rx'd

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

m/38/5'10"/170

Comment #353 - Posted by: mwunderle at April 20, 2009 7:23 PM

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.

Comment #354 - Posted by: Kelly Moore 45/F/5'/114# at April 20, 2009 7:23 PM


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!

Comment #355 - Posted by: Joseph at April 20, 2009 7:24 PM

As RX'd

185
185
185
185
175

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

Comment #356 - Posted by: Mikey at April 20, 2009 7:25 PM

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

Comment #357 - Posted by: Hari at April 20, 2009 7:27 PM

back squat:

i love the squat!

155-175-190-205-225

Comment #358 - Posted by: Dan D 25m-6'0-180lbs at April 20, 2009 7:28 PM

225-245-275-255-265

Comment #359 - Posted by: jverp at April 20, 2009 7:31 PM

225-245-275-295-315

Comment #360 - Posted by: chris M/36/192 at April 20, 2009 7:37 PM

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

Comment #361 - Posted by: 218 at April 20, 2009 7:40 PM

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

My old PR was 300

Comment #362 - Posted by: soccerman/23/182/6' at April 20, 2009 7:41 PM

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.

Comment #363 - Posted by: rbst m/33/5'10"/186 at April 20, 2009 7:45 PM

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

Comment #364 - Posted by: doubleTLE at April 20, 2009 7:46 PM

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!

Comment #365 - Posted by: Gloria at April 20, 2009 7:49 PM

225/235/245/255/265

Comment #366 - Posted by: Nick K m/21y/176lb/6"2 at April 20, 2009 7:55 PM

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

Comment #367 - Posted by: Caleb Martin at April 20, 2009 7:58 PM

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

Comment #368 - Posted by: aaron 23/5'10"/153 at April 20, 2009 8:00 PM

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

Comment #369 - Posted by: Alan at April 20, 2009 8:01 PM

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

Comment #370 - Posted by: BarbJ at April 20, 2009 8:12 PM

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

Comment #371 - Posted by: newt66ssa at April 20, 2009 8:17 PM

m/27/5'7"/175

as rx'd

225
245
265
285
295

Comment #372 - Posted by: Ty at April 20, 2009 8:20 PM

D
193
207
217
217
217

Comment #373 - Posted by: waderpro at April 20, 2009 8:22 PM

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.

Comment #374 - Posted by: Calgary Colin at April 20, 2009 8:29 PM

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

44/m/165

Starting 2nd week

Comment #375 - Posted by: Richard at April 20, 2009 8:40 PM

m/35/6'/165

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

Comment #376 - Posted by: Bladerunner at April 20, 2009 8:40 PM

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

Comment #377 - Posted by: Tsue at April 20, 2009 8:42 PM

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

Comment #378 - Posted by: Harpo m/41/5'7"/145 at April 20, 2009 8:56 PM

225
235
245
255
265
270*1

Comment #379 - Posted by: dcyn at April 20, 2009 8:57 PM

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

Comment #380 - Posted by: Forrest at April 20, 2009 9:11 PM

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.

Comment #381 - Posted by: MVP M/52/166 at April 20, 2009 9:19 PM

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


Comment #382 - Posted by: $al M/26/210 at April 20, 2009 9:21 PM

M/24/153 GregAwu

225x3
245x3
255x3
245x3
225x3

Comment #383 - Posted by: Y. Zhou at April 20, 2009 9:49 PM

45-97.5kg
100 for double

Comment #384 - Posted by: Adc (CrossFit Sydney) at April 20, 2009 9:55 PM

F/29/170/56

Not really my cup of tea:-)

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

Comment #385 - Posted by: Alenka at April 20, 2009 10:16 PM


225
275
315
315
335

Comment #386 - Posted by: Brian I at April 20, 2009 10:22 PM

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

Comment #387 - Posted by: W.D. at April 20, 2009 10:23 PM

As RX'd:
245
245
255
245
255

Comment #388 - Posted by: John23/5'7/170# at April 20, 2009 10:23 PM

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.

Comment #389 - Posted by: Xman at April 20, 2009 10:26 PM

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".

Comment #390 - Posted by: tmorro at April 20, 2009 10:32 PM

m/29/166cm/61kg

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

Comment #391 - Posted by: Chris Saliba at April 20, 2009 10:44 PM

135/185/225/245/255

m/22/5'7''/153

Comment #392 - Posted by: will m. at April 20, 2009 11:10 PM

28m / 6'2 / 198

185
205
225
225
225

Comment #393 - Posted by: mr blue at April 20, 2009 11:31 PM

225x3
275x3
325x3
345x3
345x3

Comment #394 - Posted by: Umbre at April 20, 2009 11:32 PM

225x3
225x3
225x3
225x3
225x3

Comment #395 - Posted by: Brad/36yom/509/170lbs at April 20, 2009 11:41 PM

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.

Comment #396 - Posted by: Angelo at April 21, 2009 12:16 AM

185/195/205/215/225

Comment #397 - Posted by: BLB428 at April 21, 2009 12:20 AM

33/M/180

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

Comment #398 - Posted by: M. Ely at April 21, 2009 12:27 AM

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!!!

Comment #399 - Posted by: Troy Dharma at April 21, 2009 1:04 AM

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

WOD
50,70,80,80,90kg

Comment #400 - Posted by: Kenno at April 21, 2009 2:08 AM

25m/5'8/165

as rx'd

225x3
245x3
265x3
265x3
275x3

-The Polish Rifle

Comment #401 - Posted by: The Polish Rifle at April 21, 2009 2:18 AM

315
325
335
345F
325

Below parallel is killer!

Comment #402 - Posted by: Mike D at April 21, 2009 2:32 AM


Press- 3x5- 40,50,55kg

WOD
50,70,80,80,90kg

Comment #403 - Posted by: Arns at April 21, 2009 2:56 AM

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

Comment #404 - Posted by: Tony Ognissanti at April 21, 2009 3:02 AM

135-185-225-255-185

Comment #405 - Posted by: TomO/42/M/200 at April 21, 2009 3:10 AM

225-245-265-275-285

Solid form.

Comment #406 - Posted by: RecOnifer at April 21, 2009 3:20 AM

165
175
175
185
195
195x1
215x1

Comment #407 - Posted by: JoeP at April 21, 2009 5:08 AM

155
175
185
185
195 PR

Comment #408 - Posted by: Cass at April 21, 2009 5:17 AM

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.

Comment #409 - Posted by: chinchens` at April 21, 2009 5:33 AM

as rx'd

225x4
245x4
275x3
275x3
280x3

Comment #410 - Posted by: Cliff at April 21, 2009 5:41 AM

m/42/165/6'

235,235,235,245,245

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

Comment #411 - Posted by: patrick at April 21, 2009 5:51 AM

225 275 305 315 325pr

Comment #412 - Posted by: feb44 at April 21, 2009 5:55 AM

100
110
120
130
140x1 PR by 5 lb

Comment #413 - Posted by: biff f/27/5'5/145 at April 21, 2009 5:59 AM

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.

Comment #414 - Posted by: Melissa Cvjeticanin CF Mississauga at April 21, 2009 6:05 AM

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

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

Comment #415 - Posted by: james at April 21, 2009 6:09 AM

m/32/5'9"/169

225
245
245
245
245

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

Comment #416 - Posted by: elliott at April 21, 2009 6:09 AM

m/27/6'/205

255
275
295
315x2
305

Comment #417 - Posted by: fictition at April 21, 2009 6:15 AM

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

Comment #418 - Posted by: Tamas at April 21, 2009 6:18 AM

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 !

Comment #419 - Posted by: Pedro Barrera,Scotland at April 21, 2009 6:26 AM

CFWU

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

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

Comment #420 - Posted by: Mickey (M/5'10"/173/43) at April 21, 2009 6:34 AM

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

Comment #421 - Posted by: geedebee at April 21, 2009 6:46 AM

31/m/5'10"/210

Wasn't feeling it, I took it easy.

225
245
245
245
245

Comment #422 - Posted by: D Craig at April 21, 2009 6:46 AM

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

Comment #423 - Posted by: Garth at April 21, 2009 7:12 AM

255
305
345
385
420 pr

Comment #424 - Posted by: amped 34/M/190/6' at April 21, 2009 7:22 AM

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

Comment #425 - Posted by: nick smith at April 21, 2009 7:32 AM

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!

Comment #426 - Posted by: bill b at April 21, 2009 7:37 AM

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.

Comment #427 - Posted by: Clinton - 23m/210/6'3" at April 21, 2009 7:43 AM

As rx'd

225
235
245
255
275

Comment #428 - Posted by: Jon M/27/5'9/160 at April 21, 2009 8:06 AM

225,245,245,225,225

Comment #429 - Posted by: firedave at April 21, 2009 8:20 AM

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


Comment #430 - Posted by: Elaine in sunny Scotland at April 21, 2009 8:30 AM

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

Comment #431 - Posted by: Melinda at CrossFit Persevere at April 21, 2009 8:53 AM

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

Comment #432 - Posted by: Troy at April 21, 2009 9:30 AM

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

Comment #433 - Posted by: Richie D. at April 21, 2009 9:41 AM

as rx'd:

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

compared to (3/13/09):

365-365-365-365-365

Comment #434 - Posted by: jpizzle at April 21, 2009 9:58 AM

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

Comment #435 - Posted by: Neil in Lakeland, Florida. at April 21, 2009 10:04 AM

225,
next time 245 to start.

Comment #436 - Posted by: Kristian at April 21, 2009 10:10 AM

38m/6/182

275.285.295.305pr.310f

Comment #437 - Posted by: Dan - CrossFit Bucks at April 21, 2009 10:23 AM

m/37/195 as rx'd

225
275
275
245
245

Comment #438 - Posted by: Patrick at April 21, 2009 10:23 AM

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.

Comment #439 - Posted by: Kerry at April 21, 2009 10:31 AM

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)

Comment #440 - Posted by: Erek at April 21, 2009 10:31 AM

M 34/141/5'7"

225-225-245-245-275

Comment #441 - Posted by: Dan at April 21, 2009 10:53 AM

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.

Comment #442 - Posted by: CincyBurgs 32/165/5'8"/M at April 21, 2009 11:12 AM

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!

Comment #443 - Posted by: mas 52/M/150 at April 21, 2009 11:14 AM

Bwt: 192
45
65
75
85
95

Comment #444 - Posted by: Buela at April 21, 2009 11:19 AM

m/178/94/33

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

Comment #445 - Posted by: gepeto at April 21, 2009 11:19 AM

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.

Comment #446 - Posted by: ENGLAND at April 21, 2009 11:19 AM

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

Ran sprints for 5 minutes.

Comment #447 - Posted by: verve at April 21, 2009 11:31 AM

m/20/163/5'9"

225-230-230-235-240

Comment #448 - Posted by: JohnFahn at April 21, 2009 11:35 AM

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

Comment #449 - Posted by: JennieLee at April 21, 2009 11:46 AM

wu x 2
burgwux2

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

Comment #450 - Posted by: marty c 6'/m/245#/46 at April 21, 2009 12:11 PM

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

WOD: 225 x 5 sets of 3

Comment #451 - Posted by: Mike Honcho M/30/5'10"/180 at April 21, 2009 12:13 PM

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

Comment #452 - Posted by: sj9701 at April 21, 2009 12:33 PM

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).

Comment #453 - Posted by: BrianG at April 21, 2009 12:41 PM

255x3x5

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

Comment #454 - Posted by: Mike R at April 21, 2009 12:45 PM

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.

Comment #455 - Posted by: Mel 36/m/5'10"/175 at April 21, 2009 12:46 PM

M/23/66"/175

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

Comment #456 - Posted by: Draeger at April 21, 2009 1:04 PM

225,245,265,285,295

Comment #457 - Posted by: Greg/49/70"/205/3/17/08 at April 21, 2009 1:11 PM

m/37/76/195

Long way to go but better than last...

w/u:
135x5x2
155x5

WOD 175/180/185/185/185

135x10x3

Comment #458 - Posted by: Chas at April 21, 2009 1:16 PM

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

Comment #459 - Posted by: gary martins at April 21, 2009 1:19 PM

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!

Comment #460 - Posted by: DJ at April 21, 2009 1:28 PM

220,220,220,220,232PR

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

Comment #461 - Posted by: RGD at April 21, 2009 1:30 PM

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...

Comment #462 - Posted by: Jake at April 21, 2009 1:31 PM

225
245
250
250
250

Comment #463 - Posted by: ferg at April 21, 2009 1:32 PM

M/33/195

315,325,335,345,355

Comment #464 - Posted by: malone at April 21, 2009 1:38 PM

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.

Comment #465 - Posted by: MattP at April 21, 2009 1:54 PM

205,215,225F3,225,230PR

Comment #466 - Posted by: gazaloo m/44/5'9¨/165lbs at April 21, 2009 1:59 PM

46/182

220
242
264
286
310

Comment #467 - Posted by: David Sailor at April 21, 2009 2:28 PM

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.

Comment #468 - Posted by: sbvaneria at April 21, 2009 2:36 PM

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!

Comment #469 - Posted by: Chun at April 21, 2009 2:40 PM

225-315-365-365-365

Comment #470 - Posted by: EVAN at April 21, 2009 2:48 PM

M/39/6'3"/256#

Did "Angie" in 23:42 then

Back Squats

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

Comment #471 - Posted by: Halvy51 at April 21, 2009 3:01 PM

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.

Comment #472 - Posted by: slowweak at April 21, 2009 3:28 PM

went up to 225 x 5

nursing a shoulder trap issue.

Comment #473 - Posted by: skichiiwa at April 21, 2009 3:44 PM

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

double under practice for 20 minutes afterwards

Comment #474 - Posted by: jolaine undershute at April 21, 2009 4:32 PM

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.

Comment #475 - Posted by: bird 45 y/o m 178 5'9" CF Level 1 Cert at April 21, 2009 4:39 PM

315
335
355
375
385 f after one

Comment #476 - Posted by: Rosie in Atl at April 21, 2009 5:01 PM

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.

Comment #477 - Posted by: randi at April 21, 2009 5:16 PM

As Rx'd

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

Weights were(lbs):

80-100-115-130-135

Comment #478 - Posted by: Jonathan Offen at April 21, 2009 5:20 PM

As Rx'd

Maxed out at 50 lbs on last set

Comment #479 - Posted by: Andrea Offen at April 21, 2009 5:21 PM

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.

Comment #480 - Posted by: Nicky at April 21, 2009 5:25 PM

39yom 178lbs.

dynamic stretching 10 min
cfwux2 sets

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

Comment #481 - Posted by: drphil at April 21, 2009 5:25 PM

warm up
135
225

255
275
285
225x5
225x5

30# wallballs x 50
jump shrugs

Comment #482 - Posted by: DNICE 33/M/175 at April 21, 2009 5:46 PM

f/34

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

Comment #483 - Posted by: kp at April 21, 2009 5:53 PM

225
235
245
255
265

Comment #484 - Posted by: MJ @ Practice CF at April 21, 2009 5:54 PM

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

almost finding a max, great workout

M/19/6'1/165

Comment #485 - Posted by: Phil at April 21, 2009 6:00 PM

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.

Comment #486 - Posted by: jeffdpoll at April 21, 2009 6:23 PM

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

Comment #487 - Posted by: BlueFlameRebel at April 21, 2009 6:23 PM

30/m/198

205
225
245
255
265

felt pretty solid throughout.

Comment #488 - Posted by: SAT at April 21, 2009 6:39 PM

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

time: 12:18

Comment #489 - Posted by: krayblueflame at April 21, 2009 6:48 PM

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

Comment #490 - Posted by: Tim at April 21, 2009 7:06 PM

CF week 3

M/30/5'9"/180

185
185
195
200
205

Comment #491 - Posted by: Sean C at April 21, 2009 7:19 PM

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

Comment #492 - Posted by: Anthony Rubino at April 21, 2009 7:36 PM

M/31/6'/195

225x3
245x3
255x3
265x3
275x1

Comment #493 - Posted by: EG1 at April 21, 2009 7:50 PM

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

Comment #494 - Posted by: Sri 28/m/5'8"/185lb at April 21, 2009 7:50 PM

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!

Comment #495 - Posted by: Dan in Warminster, PA at April 21, 2009 8:01 PM

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.

Comment #496 - Posted by: wollongong australia (m23yr /173cm/72kg) at April 21, 2009 9:01 PM

185
205
225
225
2451x

Comment #497 - Posted by: JoshL at April 21, 2009 9:06 PM

28/m/79kg

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

Last 3 sets focused on form and depth.

Comment #498 - Posted by: pz at April 21, 2009 10:06 PM

135x185x205x225x205

Comment #499 - Posted by: nathan at April 21, 2009 10:45 PM

135x185x205x225x205

Comment #500 - Posted by: nathan at April 21, 2009 10:46 PM

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

Comment #501 - Posted by: e5fyrman at April 22, 2009 12:25 AM

M/41/5'11"/185

185
195
205
185
195

Comment #502 - Posted by: nutfam at April 22, 2009 2:45 AM

245-265-265-225-225

Comment #503 - Posted by: slap at April 22, 2009 2:46 AM

135-185-195-205-215

Comment #504 - Posted by: Mat Frankel m/22/6'3/197 at April 22, 2009 4:19 AM

205 all reps
then
15 minute rower

Comment #505 - Posted by: dyagg at April 22, 2009 4:26 AM

175-175-175-175-175

Comment #506 - Posted by: westxun at April 22, 2009 4:27 AM

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

Comment #507 - Posted by: blueflammeesuzanne at April 22, 2009 4:28 AM

28/m/65"/155lbs.

135,185,195,205,215

Comment #508 - Posted by: STrump at April 22, 2009 5:01 AM

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.

Comment #509 - Posted by: Alton at April 22, 2009 5:02 AM

m27/183/86kg

as rx'd

100.105,110,115,120kg

Comment #510 - Posted by: Tim at April 22, 2009 5:26 AM

m/26/165/5'8"

135.155.155.155.155

legs still sore from Helen a couple days back

Comment #511 - Posted by: Kevin Ryan at April 22, 2009 5:55 AM

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.

Comment #512 - Posted by: Jeff at April 22, 2009 6:01 AM

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.

Comment #513 - Posted by: Jon P. at April 22, 2009 6:33 AM

x3
155
165
175
185
195
205 pr

Comment #514 - Posted by: footdoc at April 22, 2009 6:40 AM

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!

Comment #515 - Posted by: Theophan at April 22, 2009 6:59 AM

Went up to 205.

Comment #516 - Posted by: TimDrake at April 22, 2009 7:23 AM

C-
last 2 sets @ 205

Comment #517 - Posted by: Jeff & Charity @ CFSnohomish at April 22, 2009 8:09 AM

as rxd
295, 315, 315, 325, 325

Comment #518 - Posted by: p-mo 6'1" / 200# / 25 at April 22, 2009 8:20 AM

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

Not good today. Just no strength.

Comment #519 - Posted by: Bells 36/6"1"/210 at April 22, 2009 8:22 AM

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

Comment #520 - Posted by: JBGP at April 22, 2009 9:08 AM

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.

Comment #521 - Posted by: Jeff A at April 22, 2009 10:29 AM

165-175-185-195-195

Comment #522 - Posted by: DG M/30/5'9/170 at April 22, 2009 10:30 AM

M/27/175

185-205-225-225-245

Comment #523 - Posted by: Baker at April 22, 2009 10:35 AM

m/ 26/ 202/ 74"

225
235
245
250
255

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

Comment #524 - Posted by: Jimmy at April 22, 2009 10:50 AM

Box Squats after Snatch PR

185/225/225/235/225

Comment #525 - Posted by: Skylar at April 22, 2009 11:45 AM

225, 245, 265, 275, 285

Comment #526 - Posted by: Manchild at April 22, 2009 12:39 PM

All sets at 209

Comment #527 - Posted by: JENNY O. 38F/132# at April 22, 2009 1:03 PM

CFWU modx3

95-135-155-165-185

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

Comment #528 - Posted by: Bur at April 22, 2009 1:32 PM

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

Comment #529 - Posted by: Rob / 33 / 70 / 170 at April 22, 2009 1:36 PM

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

Comment #530 - Posted by: BlueFlame11 at April 22, 2009 1:40 PM

M/33/6'/224

225-275-295-285-290

Comment #531 - Posted by: Leftridge at April 22, 2009 2:03 PM

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

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

Comment #532 - Posted by: I_M_Sam at April 22, 2009 3:03 PM

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

Comment #533 - Posted by: Seth at April 22, 2009 3:13 PM

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

Comment #534 - Posted by: EJ at April 22, 2009 3:35 PM

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

Comment #535 - Posted by: cmgmd50 at April 22, 2009 3:40 PM

bw-204

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

All below parallel.

Comment #536 - Posted by: IrelandLacrosse#30 at April 22, 2009 3:50 PM

taking it easy...doubling up with angie

225
275
275
275
275

Comment #537 - Posted by: controlfreak at April 22, 2009 4:46 PM

155
165
176
187
198

Comment #538 - Posted by: dk8507 at April 22, 2009 4:51 PM

28/F

65
75
80
85
90- just one successful rep

Comment #539 - Posted by: Alisha311 at April 22, 2009 5:57 PM

m/40/5'8"/175

185
205
245
275
295

Comment #540 - Posted by: Miles Adams at April 22, 2009 6:10 PM

195,195,195,195,195

M/39/150

Comment #541 - Posted by: Ticotexas at April 22, 2009 6:25 PM

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

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

Comment #542 - Posted by: Mark & Theresa at April 22, 2009 6:30 PM

135
135
155
155
165

Comment #543 - Posted by: Rosser at April 22, 2009 7:57 PM

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

Comment #544 - Posted by: mojo at April 22, 2009 9:01 PM

185/225/235/245/250

Comment #545 - Posted by: Wade at April 22, 2009 9:28 PM

max 315 x3

Comment #546 - Posted by: Rory Mac at April 22, 2009 10:39 PM

23/m/168lbs/70"

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

Comment #547 - Posted by: Eric -Fairbanks, Alaska at April 22, 2009 11:46 PM

225
245
265
275
285

Comment #548 - Posted by: mwf at April 23, 2009 2:44 AM

m/30/155

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

Comment #549 - Posted by: rowcoach at April 23, 2009 3:46 AM

f/25/5'9/133.5

135, 145, 155, 160, 165

prev. 3 rep PR = 155

Comment #550 - Posted by: heazza at April 23, 2009 3:58 AM

Missed

Comment #551 - Posted by: Bphantom at April 23, 2009 7:45 AM

Warmed up with barbell, 135#,185#

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

Comment #552 - Posted by: Walker at April 23, 2009 8:31 AM

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

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

235-235-235-225-225

Comment #553 - Posted by: Louis Herrera 50 70" 180 at April 23, 2009 9:04 AM

Box Squat 3-3-3-3-3

180-220-220-191-180

weak :/

Comment #554 - Posted by: Joe K M/22/6'0"/180 at April 23, 2009 9:36 AM

CWFU x 3

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

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

Comment #555 - Posted by: Drew D M/23/6'/172# at April 23, 2009 10:58 AM

41/m/176cm/73kg

80-90-90-90-90 kg

Comment #556 - Posted by: Memuc at April 23, 2009 12:27 PM

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

Comment #557 - Posted by: Matt at April 23, 2009 2:08 PM

whoops- x3 for the rest of the sets too.

Comment #558 - Posted by: Matt at April 23, 2009 2:10 PM

225
225
245
225
225

Felt good. Happy with weights

Comment #559 - Posted by: Thorn at April 23, 2009 2:11 PM

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.

Comment #560 - Posted by: Steve Smith 28YOM/5'10''/190# at April 23, 2009 2:39 PM

-185
-195
-205
-205
-185

Comment #561 - Posted by: fishnhat at April 23, 2009 4:11 PM

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

Comment #562 - Posted by: homerba at April 23, 2009 5:08 PM

worked up to 315 x 3

Comment #563 - Posted by: tom at April 23, 2009 5:55 PM

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.

Comment #564 - Posted by: j-seal at April 23, 2009 6:14 PM

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

145 PR
150
155
160
165

Comment #565 - Posted by: George Hernandez in Chicago at April 23, 2009 6:17 PM

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

Comment #566 - Posted by: Smash at April 23, 2009 7:18 PM

48/m/190

255,260,265,270,275

Comment #567 - Posted by: denob at April 23, 2009 7:24 PM

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

Comment #568 - Posted by: RLPack M/5'9/173# 28 y/o at April 23, 2009 8:15 PM

155
155
145
135
115

started from bottom up, warm ups were lighter.

25/f/150/5'9

Comment #569 - Posted by: Diana at April 23, 2009 9:19 PM

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

Comment #570 - Posted by: Darren 37m/5'10"/225lbs at April 23, 2009 11:58 PM

245x3x5

Comment #571 - Posted by: RnguyenC at April 24, 2009 8:15 AM

185-205-225x3

Getting back into the swing of lifting heavy things.

Comment #572 - Posted by: MC Warsaw 23/m/6'/220 at April 24, 2009 10:56 AM

267
277
287 (F on rep 3)
277
277

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

Comment #573 - Posted by: mws at April 24, 2009 12:22 PM

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

Comment #574 - Posted by: Lance 26/M/68.5in/189lbs at April 24, 2009 12:34 PM

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

Comment #575 - Posted by: Shannon Carr at April 24, 2009 1:20 PM

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

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

Comment #576 - Posted by: kevin o at April 24, 2009 2:08 PM

M/26/6"/175

all sets were to parallel

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

Felt great to push this.

Comment #577 - Posted by: alan firth at April 24, 2009 3:22 PM

235, 235, 235, 245, 235

Comment #578 - Posted by: Drewski at April 24, 2009 3:51 PM

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....

Comment #579 - Posted by: Bama Jim - M/40/6'4"/203 at April 24, 2009 4:39 PM

First week doing this.
155
175
195
195
205

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

Comment #580 - Posted by: Brandon at April 24, 2009 5:46 PM

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

Comment #581 - Posted by: rbyrn@Crossfit Myrtle Beach at April 25, 2009 8:25 AM

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?

Comment #582 - Posted by: Anvil at April 25, 2009 11:39 AM

22.m.135.65"

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

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

Comment #583 - Posted by: Francis Vu Nguyen at April 25, 2009 1:28 PM

185,205,225,225,225

Comment #584 - Posted by: Brandon C at April 25, 2009 8:29 PM

225
245
245
245
225

Comment #585 - Posted by: Breacher M/34/6'3/240 at April 25, 2009 10:25 PM

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

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

Comment #586 - Posted by: Dale_Saran at April 26, 2009 1:56 PM

165-175-185-195-200

Comment #587 - Posted by: bbh04a at April 26, 2009 6:56 PM

done thursday 4/23/09

breakfast: run 45 minutes = 6 miles

cfwu, warm-up back squats 7x135#

WOD:
185-205-215-225-235

Comment #588 - Posted by: cleverhandz at April 26, 2009 8:50 PM

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

Comment #589 - Posted by: morisong at April 26, 2009 10:05 PM

m/36/6'4"/95.5kg

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

Comment #590 - Posted by: JT at April 26, 2009 11:59 PM

F/23/150

95-105-115-120-125

Comment #591 - Posted by: jess at April 27, 2009 5:49 AM

155-160-165-170-175

Comment #592 - Posted by: hkc m/26/5'6/155 at April 27, 2009 5:51 AM

Crossfit warmup followed by WOD as rx'd

3 x 5 back squats

10 x 154 wu
264
264
264
264
264

Comment #593 - Posted by: Karsk (55 M 5'9" 185lbs) at April 27, 2009 8:54 AM

m/190/6'3"/29

185
185
205
225
225

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

Comment #594 - Posted by: Todd at April 27, 2009 12:36 PM

-225
-315
-365
-385
-375

Comment #595 - Posted by: ELBOWS at April 27, 2009 5:01 PM

225
245
255
260
265 x 1

260 (pr)

Comment #596 - Posted by: al deezy (32m-155) at April 27, 2009 5:37 PM

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"

Comment #597 - Posted by: RB at April 27, 2009 5:44 PM

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

Back Squat 3x5 245lbs

Deadlift 3 x5 315lbs

Comment #598 - Posted by: clark at April 27, 2009 6:21 PM

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

Comment #599 - Posted by: jrm at April 27, 2009 6:39 PM

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

Comment #600 - Posted by: Strohs M/47/6'/182 at April 27, 2009 10:05 PM

@thegym

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

[PR 275#]

Comment #601 - Posted by: stinker [26/m/165#] at April 28, 2009 2:41 AM

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.

Comment #602 - Posted by: Big-T (M/5'2"/155/25yo) at April 28, 2009 3:44 AM

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.

Comment #603 - Posted by: AaronV at April 28, 2009 10:24 AM

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

9/10/08: 115 135 165 185 165

Comment #604 - Posted by: Jon - 40/170/5'11" xfit since 6/08 at April 28, 2009 10:24 AM

M/30/150

135
165
195
215 x 2(f)
205
215

Comment #605 - Posted by: DP IN COURTICE at April 28, 2009 11:07 AM

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

Comment #606 - Posted by: EdC at April 28, 2009 11:31 PM

225/275/295/315/325

Comment #607 - Posted by: nick M/25/202/6' at April 29, 2009 5:53 AM

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

Comment #608 - Posted by: matt_the_fat m/26/6'3"/236 at April 29, 2009 3:48 PM

m/48/175

175
205
225
225
225

Comment #609 - Posted by: perry at April 29, 2009 5:42 PM

m/48/175

175
205
225
225
225

Comment #610 - Posted by: perry at April 29, 2009 5:44 PM

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

Comment #611 - Posted by: krayblueflame at April 30, 2009 7:12 AM

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

Comment #612 - Posted by: bcb373 at April 30, 2009 7:28 PM

as rx'd:

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

Comment #613 - Posted by: Zeb G at May 1, 2009 4:24 AM

Angie+ clean & frontx3: to 145

Comment #614 - Posted by: Mischa 32 yom 145 lbs at May 1, 2009 4:04 PM

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

215
215
215
215
215

Comment #615 - Posted by: Sapper Thunder at May 1, 2009 4:57 PM

34 yom 205 lbs.

Wu then

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

Comment #616 - Posted by: kgw at May 3, 2009 9:06 AM

43 yom 210 lbs.

First ones ever.

135
135
135
155
155

Comment #617 - Posted by: Speedster at May 3, 2009 9:40 AM

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

Comment #618 - Posted by: FnTX at May 3, 2009 9:31 PM

Subbed front squats (first time with front squats).

5 sets of 3:
45
55
65
75
85

Comment #619 - Posted by: David L at May 4, 2009 10:34 AM

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.

Comment #620 - Posted by: Gundy at May 4, 2009 6:30 PM

M/31/203

No real weight to do these with
70 LBS DB

4-4-4-4-4

Worked on form

Comment #621 - Posted by: Q at May 5, 2009 11:21 AM

205x3x5

Comment #622 - Posted by: DT Caywood M/48/6'/185 at May 10, 2009 5:08 AM

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

Comment #623 - Posted by: JTeets at May 12, 2009 12:04 PM

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

Comment #624 - Posted by: moglee at June 4, 2009 5:12 PM

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

Comment #625 - Posted by: Meyer at June 7, 2009 8:03 AM

315
365
385
405
425

Feeling good

Comment #626 - Posted by: Nainoa at June 16, 2009 2:40 PM

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

Comment #627 - Posted by: mark m/24/74"/195 at August 7, 2009 4:36 PM

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?

Comment #628 - Posted by: jman at December 15, 2009 12:48 PM

122kg

Comment #629 - Posted by: Charbs 23/190/m at December 15, 2009 5:23 PM

34 yom

265
265
295
315
295

Comment #630 - Posted by: kgw at January 5, 2010 11:09 AM

34 yom

265
265
295
315
295

Comment #631 - Posted by: kgw at January 5, 2010 11:43 AM

175
185
190
195
200

Comment #632 - Posted by: bell at April 21, 2010 1:49 PM

215
225
235
245
250 fail

Handstand push-ups attempt
2 reps wowww!

Comment #633 - Posted by: Seb H at April 22, 2010 11:20 AM
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