good way to start the week

Oh yeah!!!!! Time to improve my squats GREAT!!...big hugs to the FRAT you will have a great time at the games I WANNA BE THERE!!!!

Nice one to start the week !

Good-by quads, it was nice knowing you - thanks for holding me up all these years - sorry I have to let you go....

I am sad to say that i will not be able to do any upper body work at all for the next three weeks due to a collar bone injury... any ideas for possible wrkouts throughout the next few weeks would be greatly appreciated

Hey, it's great to see Nicole front and center at a cert! And who's that guy all the way over on the left in the middle picture?

anyone else notice that the posts are getting up nice and early? hope that keeps up....

Major props to all the athletes that came out to the NorCal Qualifiers this weekend, you rocked it!

Anyone know what that thing Carey did on the Erg about half way through. I'v heard of the 1/4, 1/2, and full stroke thing to get started but does this work just a well? Looks faster and easier. Anyone know?

#5
You could do crossfit endurance until your collar bone heals up. That'll give you anice option of things you can do for leg work.

Also, keep up the early posts! I'm really liking these.

fave lift at moment,did them the day,looks like the morra aswell !

I said I'd make up Hanson if it was a heavy day. Guess I'm doubling up tomorrow!

I need two workouts after the lazy weekend of nothing but sleeping.

Interesting MP3 file about the RRG. I suggest everyone listen to it.

Basically, what has happened is that the market pricing mechanism has failed in the insurance industry. Specifically, insurance companies are over pricing insurance to crossfit affiliates.

The big lesson from 2008 seems to be that markets are inefficient. Here is one more example.

Everyone sign up for the RRG. Let's get this off the ground. Need 30K a day for the next 10 days.

HQ should make RRG membership a requirement next year if this doesn't get off the ground.

Comment #9-There is a video in the Exercise section on rowing about spinning up the flywheel for workouts like FGB (and avoiding boredom on longer pieces). Essentially like you described 1/4, 1/2 then 10 full strokes then repeat until finished. It works to up your cal count.

Thanks to Crossfit Santa Cruz for hosting everyone at their barbecue this past Friday night before the Norcal Qualifiers and the premiere of "Every Second Counts!" Great box, great vibe, great movie! Hang on to your Kettlebells everyone. For better or worse, Crossfit is poised to explode!

Posterboy

Awesome job by the trainers at the Toronto Level 1 cert!!! They totally exceeded my expectations! Not only did they really know their stuff, but they were super cool and very motivating! A big thanks goes out to Drew, Andy, E.C., Chris, Andrea, Joe and David! Thanks guys!

nice way to start week. hansen was brutal!

**Noob Post**

Time to go heavy! If you're inexperienced with front squats though, I suggest you work on your form before attempting any kind of max load work. That really goes for anything, period.
3-3-3-3-3....this means 5 sets of 3 reps. Each set should either be with your known 3 rep max and/or an attempt to make it better...or...each attempt should progress in weight until you find that max for 3 reps.
Yes, this is all we do today, and it should be tough as balls. If it's not and you consider yourself prepared to go heavy, then you didn't give it your all today like you should have. Shame!
Remember to keep those elbows HIGH and your midline stable and upright. The more vertical you can keep yourself the better off you'll be!
Check the "Exercises & Demos" section for videos of this lift. I'm not sure if Brand X has scaling for these WODs, but in the case that they do...go to the mainpage and hover over "Start Here", then click on "Brand X Scaled Workouts" in the drop down menu.
For rest periods in between attempts: Roughly 2-5 minutes. Try and keep it fairly consistent between each. This is just enough time to allow you to recoup and get your head on straight for the next lift, but not enough time to cool down. Focus, visualize, breathe for a couple minutes, and go again.

Think that covers it! Might be my shortest explanation to date! lol
Good luck everyone :)

**Noob Out**

Takin the week off, sort of. Gonna work only on muscle - ups. I still can't do one, but I never practice so, I figure I can practice all week long.

Greetings to the FRAT, Pony, S'more, Jakers, Playoff Beard. I haven't been engaging in dialog lately, but I've been laughing behind the scenes.

Be well everyone.

Jocelyn:

You killed it sister, nice work. I was the judge on the rower to your right (the "screw up", remember?)...you're a beast, way to represent Nor Cal.

Skylar:

Awesome work girl, way to get after it. I did my best to judge every rep according to the standards, you did a great job and should be proud of your effort!

Never Quit!

Jocelyn rocks!

Congrats to all of the athletes who made it to the Sunday NorCal WOD, "Catch 22". I had fun watching Dave Leys, Freddy C, Angel Orozco, and other great crossfitters do their best.

John-In-Jersey:

Man hugs bro, long live the FRAT.

Eric Gohl:

Are you doing this wod in your cougar-hunter britches?

Fit Mom:

Let me guess...you're going to be squatting at least 3X your body weight right?

125
140
160
170
180 pr
tried 190 and got 1 rep, tried 185 and got 2 reps

Oooh my aching body! lol this is the sorest i've been from a WOD

yesterday was a hell of a day to swing as heavy as 70# for the first time.

With the icing of some select body parts I should be reasonably fresh to get after this one hard tommorrow.

This is my third month doing crossfit and I love it!

PB&J:
No, i have to save that for special occasions, but I will do it with my new equiment. Plus, what would the neighbors think?

Actually...that would be quite hilarious...I wonder if i could get that posted as a mainsite video lol

thanks or the early post... my legs are still toast from cleans and tabata something else.. oh well.. still looking forward to this

Front squats.Gotta say not exactly my fav. My form is horrible, so this WOD I will focus more on my form and finding my max 3 (w/ out killing myself of course). Time to watch the workout vids and get right.

DO WORK!!!

Pretty sure heavy front squats are on the no-no list to do the day of a cortisone shot :(

Figured I'd get every bit out of that shot as I could, so pushed through tabata and Hansen this weekend:
Tabata: 428 (PR by 31)
pull ups done on the I-beam in my basement, chest to beam, anchored situps

Hansen w/ 55lb DB swings and "GHD" smith machine set up: 33:25
I have never been so worked over by a WOD. Definitely a valid measure of the quality of man Mr. Hansen was.

Great weay to start the week. Took the past 4 days off; 4 different kid's sports schedules going on and I was out of town the end of last week. Over-trained, burned out, I needed a break.

Ordered my rings yesterday, highly looking forward to getting them and working on my dips, pull ups, push-ups, and attempting my first muscle up.

Have a great week everyone.

Starting to love front squats. Great to hit them again.

The videos were great, but what has become of burpees? Flop off the ground and your knees and that counts. Does everyone do them that way?? Or am I silly doing a full pushup?

Hey folks, I've just started this and wondering what the 3-3-3-3-3 means. My quads will thank you for clarification.

#31 zebulodanny

Welcome and please read my previous post...#17 :)
It should clarify most things for you i hope!

Hansen wrecked me so good to see some heavy lifting tomorrow.

S/F

hey noob, thanks man. i read it AFTER i hit the post button. i'll scan a little slower next time. thanks again - i'll see what i can do with it tomorrow.

Subbed due to lack of equipment:

Front squat 20-20-20-20-20.

95#.

I attended the Lvl. 1 cert at Moss Park. The information I received is invaluable. The coaches brought more than enough enthusiasm and their experience in teaching the lifts and their ability to correct breakdowns in technique was definitely amazing to watch. It was a window into what being a coach of crossfit means and is a standard I want to aspire to.

My only recommendation would be to have a brief entrance exam that would force the attendees to demonstrate to the coaches that they understand the lifts and material covered and that they can communicate this information to others. I realize that time is a constraint and it was tough to even fit in all the information presented. I just feel that even if the exam wasn't pass/fail having some sort of exit test would provide feedback to the attendee on the areas they must now focus on post certification.

Can't wait for my next certification.

Ha ha, Eric got called a noob.

That's rich.

Hey, just hoping for some ideas...

I have been passionately following crossfit for almost a year now and it has truly blessed my life. Nevertheless, recently I injured my left hand and work, and as a result I cannot do anything with it for a month or until it heals. As frustrating as the situation is, it has helped me to see how fortunate I am to normally have two functional hands.
In the meantime I have been pretty creative with the WOD's and making them functional for my physical situation but I am running out of ideas. I figure that many others may have crossed a road similar to this before. So if anyone has any ideas for WOD's that do not involve the hands, or those with just one hand PLEASE share.

Thanks and God Bless

180 pr.

I wish I could buy into the RRG just as an investment. I'm not a CF cert. trainer yet but I think it's worth it to help save CF and own part of a my own company (^_^)

180 pr.

I wish I could buy into the RRG just as an investment. I'm not a CF cert. trainer yet but I think it's worth it to help save CF and own part of a my own company (^_^)

CF Central, hell yeah!
-jesse

#38 Hey Ryan, sorry to hear about your hand man, get well soon. One sub movement that I use (to give a basketball bias to some WODs) is ceiling touches, which is 9'6" in my garage. It only involves one hand, and you can choose whatever height is right for you (I suggest 3-6" short of your 1RM jump for 6-10 reps, 6-12" for 15-30 reps).

I have a very simple question that has developed over months of watching crossfit videos, qualifiers included, what constitutes a proper burpee? It would seem with the idea of maximizing fitness we would want a pushup type qualifying movement, but i see a lot of hips bumping off of the ground and rolling almost kipping movement. What gives, can we tighten down the range of this movement? it seems very wide open right now. I (and I should say we) at Crossfit BWI make the burpeee movement a pushup type movement, should we continue to do this or abandon?

#43 Sean:

Thighs and chest to deck, full hip extension at the top of the jump, hands overhead and some portion of the ear visible from the side.

Austin, Nicole, Minnie, Boz, Steve, Kenny et al,
Thanks for a brilliant event. Your love, care, and feeding was evident all weekend.

That was some of the absolute best competition I have seen in a long while.

Nor-Cal, ya'll are classy. (Freddy, you too.)

kstar

Congrats to Carey, Crystal and Lance! Way to go y'all!!!

Jocelyn Forest has raised the bar. WOW, what a performance this weekend! Her final event output is. . . well, you'll see the video.

Good job to all those who competed for a slot in the 2009 CF games. It was nice being a part of your CF qualifier experience.

Herm, it was nice to meet you. You are a gentlemen for sure. See you all in July.

Greg
-------
29,028 in 2015

Quick question; what does everyone pay at their local affilliate? Is it different at each or set prices for all?

Thanks

goal: 365lbs...

Jocelyn, you killed it. Thanks for representing CrossFit West Santa Cruz.

Congratulations to all those who are filling the 10 hard earned NorCal spots in the 2009 Games. Great work. I don't envy you that final WOD.

Thanks to all who helped put on the NorCal Regional Qualifier. Some imaginative WODs, a well run event, some even judging, and incredible competition in the wind, mud, and drizzle.

Sam

Drew, Andy, E.C., Chris, Andrea, Joe and David

Awsome Job at the Cert.

Mr. MacIntyre, thanks for hosting another good one at moss park. This is by far an excellent location and the trainers superseded my expectations.

Early on I was hesitant about spending the money, however for those looking to coach or even just learn the forms it is well worth it.

It is packed full of knowledge and experiance. Not to mention each of the coaches has a very unique teaching style which makes learning a snap.

I am looking forward to the next level.

Keep up the innovation guys!

God, I love Crossfit.

never done these beyond 95#, just for lack of experience...this should be interesting...

Just getting back from the NorCal Qualifiers where i volunteered all weekend. I had the difficult task of writing the athlete's numbers on them with a giant marker today & even got to draw a smiley face on Freddy C :) Great job every one - even if you didnt remember what wod you did the afternoon of the first day or the time so i could find your score sheet - lol!!! It was amazing to see a 15 year old girl and an 18 year old guy in the finals. PB&J - how great it was to finally meet you -tks for the beer & way to get in the video! Cynthiaj- great job judging! We still need to re-do our picture!

Why do ya'll talk so much?!

Post the damn results and physical stats. Isn't there a forum page for all of the non-related talk.

Thank you!

Diana,

If you would like to just look at the numbers you can review your local phone book. Or you can go to logsitall or beyondthewhiteboard.

Both fine services for crossfitters with no interest in there fellow crossfitters.

Just returned from Stockholm Cert 1. Huge thanks to Chris, Chuck, Pat, Nicole, Jenny, and all the interns for an awesome weekend and of course the cherry on top to meet Coach in person. Was gonna have a rest day but saw the front squat WOD and can't wait to apply what I've learnt. Spread the gospel!

80kg - 90kg - 100kg - 102.5kg - 102.5kg

gym is closed today :( damn bank holidays

I would like to thank everyone from CrossFit for the amazing opportunity to be at the level1 certification in Stockholm.. Gr8 coaching, lots of learnings, discoveries and very good questions whilst on training.

I feel part of this family that is growing every day, and the bigger it gets the better it gets!!!

Also would like to thank COACH for answering my question!!! I m ready to face Brasil and very soon we will have a box over there!!!

Obrigado guys

Vitor Alves

Awesome videos! Are they using high bar grips for the pull-ups?

Had to catch up on Hansen today and the wife smoked the hell outta me (suck at burpees). Looking forward to a heavy day!

Rob M/30/6'2"/210 as RX'd 33:51

Jeana F/29/5'3"/135 as RX'd 24:43

R.I.P Devil Dog ~Blackwatch 57

m/43/185

185-195-205-215-225

Front Squats WOD 3-3-3-3-3

CFWUx3

135#warmup

185#x3
205 x3
225 x1/failed
205 x3
210 x3

Finished w/ 135# x 12 (just for the heck of it)

Better than I thought I was going to do. Form stayed intact the whole time, just gotta get that wt. up.

DO WORK!!!

yes, i know it's on the boards somewhere, but...

any thoughts on the ratio of front squat to back squat max loads? e.g., front squat max should be able to make 70% of back squat max?

just curious, thanks.

In Kg's:
120
4x 140. Tried to go deep.

135,155,175,175,175

first attempt at any significant weight...

WU 5min. bike, 10 dips, 5 pullups, 5 K2E, 5 squats

45 x3, 2 sets
95 x3
135 x3
135 x3
145 x3
185 fail
155 x3

low back felt it a little, wrists felt it A LOT. any tips on easing that strain? they felt tight & inflexible, never really got a comfortable location.

legs weren't done, so jogged a 10:00 mile on incline 3.0.

95-115-135-165-185(x2)

m/41/5'6"/145

135
155
175
185
195

All weights in kg: 47 - 52(prev. PR) - 54.5 - 55.5 - 56.5(PR)

F/33/62kg

M/33/185

Front Squats

1-215
2-235
3-245
4-255-PR
5-265- New PR I Love CrossFit

Did Danny today.

As rx'ed 2 rounds + 30 BJ + 5 PP.

Brutal.
Ciao,
Joe

M/41/5'11"/185

135
155
165
170
170

M/40/192

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

225
225
245 (1 rep, then failed)
225
230
235 (2 reps, then failed)
225

day 48 of burpees

M/21/155

88
110
132
143
143

In kgs.

70
75
80
85
80
60 x 8

My gym has no rack, so I must clean each attempt. Other than getting practice on cleaning, I think I'm reaching my max of how much I can clean (90 kgs) -- yet I can still handle more front squat weight. Any suggestions on how to deal with this?

congrats to Lance and Crystal for qualifying out of Hells Half Acre! And A special congrats to my wife who completely demolished the qualifiers in her first Crossfit competition.... CArey, you did great and I cant wait to see you compete in Aromas! Congrats to Dutch and everyone else whom qualified out of our region as well... truly an awesome weekend!

http://www.youtube.com/watch?v=GQj_lB6_AaQ

gotta love some fun in the sun

170. Pr for 3

155, 160, 165, 170, 170

M/21/235/bf 14.7%

225/275/285/285/295

50m/5'10"/221
cfwu x 3
5 x 3 front squats
135
140
145
155
165
did sets of 15 60#DB swings between squat rounds

135
155
175
185
195PR

No rack so had to power clean everything up which sucked. Happy with the PR though.

185 X 3
205 X 3
210 X 2, 210 X 1
210 X 3
210 X 1, 205 X 2

Been doing CF for a month now and this is my first post... I've seen a huge improvement and have stuck to the routines daily... but the coolest happening was this: my pops friend is in town and I saw him a month ago and then again today. when i saw him today he took one look at me and said "ay there chap... what the hell happened to you? have you been in boot camp since the last time I saw you?" CF WORKS!

28/6'8"/218

225-245-265-275-285f@2

Hey guys! Big kudos to Drew, Andy, E.C., Chris, Andrea, Joe and David for putting together an amazing cert this past weekend. You guys did a fantastic job and I wouldn't change anything...well, maybe Drew's jokes ;) j/k lol! Anyways guys you take care in all your endeavors and we hope to see you again when you come back to Toronto. Also, big thanks to RSM MACK for hosting. Without your space and equipment none of this would of been possible. Awesome job all around!

Cheers!

Paul B. and Sharyn N.

225
225
245
260(PR)
265 failed on the last rep I'll get it next time

225
235
245
265
285 (pr)

Wrist Strain from Front Squats

This movement places a lot of strain on my wrist.

Any level 2 coaches in the Miami area that can help me out? I will visit your facility.

Thank you!

m/29/6'1/194

as rx'd

no spot today

135
225
245
245
225

Coach,

Is there a plan to drug test at the games? With the hoards of athletes CF is finally attracting, its only a matter of time before the juicers start calling. My guess is they are already here. People are in denial to think otherwise. When I was in high school in 1978, guys were juicing on the football team. There were other guys taking the needle just to look good, they didn't even compete in anything.

Since testing is so expensive maybe just the top 3-5 could get tested. I just hate cheaters.

Keep us the awesome work!
Regards.

177.7 PR
Is there anyone out there that hits up crossfit gyms in the Baltimore/DC area? I'm looking for a good one. Any help would be appreciated. Feel free to email me.

m/48/177

CFWUx1

Front Squat, 3 reps, 45/95/135/225/245(PR)/250(PR)/225

Felt very strong. All reps down to D-Ball with good lumbar curve. Wrist flexibility has improved significantly. Will shoot for 260 next time.

Also did the following heavy met con:

Elizabeth
21-15-9 reps of:
Squat Clean, 135 pounds, 3:05/3:34/2:19
Ring dips, 0:28/0:23/0:14
10:04

A minute off my 090430 PR of 8:50, but not too bad considering I did this workout immediately after going heavy on front squats. All cleans down to D-Ball. Cleans broken 11/7/3, 7/5/3 and 5/4. Ring dips unbroken.

Mama and the kids also joined in on the fun:

Mama
f/50/130
Front Squat, 3 reps, 45/55/60/45

Luke
m/13/120
Front Squat, 3 reps, 45/95/115/115/135

Brittany
f/11/65
Front Squat, 3 reps, 15/35/40/35

Great job everyone - keep up the good work!

I really enjoyed the Moss Park Armouries Cert. Many thanks to Drew, Andy, E.C., Chriss (aka Andre 3000), Andrea, Joe and David for their guidance, support and direction.

Points about the course: I really appreciated the coaching techniques taught during the lessons, how to bring CrossFit to others in stages, and points for my development as an athelete.

Points to improve: I think the coaching/teaching CrossFit component of the cert could benefit participants more with a half hour session with participants being assessed on their ability to coach others (did we see the right things, were the improvements we suggested effective).

Overall, very competent, professional, energetic staff that really inspired the group to drive the body and do their best. Our energy was a reflection of theirs.

And a big thanks to RSM McIntyre. He has been my inspiration for getting into CrossFit and through his planning and coordination has helped bring CorssFit to so many us.

m/32/5'9"/169

160
175
195
215
225 (PR by 25lbs)

On my last set I had to rack in between reps 2 and 3.

m/37/6'4"/220

135
135
155
155
175 (pr)

M/32/5'11"/200

135
155
145
155
165

First time post'er and CF'er. This is an awesome site and a blessing for someone looking for workout partners. First time ever doing front squats, my wrist really hurt but gonna work on form to fix that. Looking forward to my first WOD, I was expecting one today but squats are always nice. I am currently stationed in Crete Greece, so might not be able to follow workouts perfectly but will use subs accordingly. Have fun and God Bless.

47m 205#, 6'0"

175-165-215-225-235(2 reps)

very sore from a 5k run yesterday, but the squats felt good

first time doing front squats. man were these weird. put a lot of strain on my wrists.
if anyone knows a good way to remedy this, please share

did 15-20 reps with just the bar to work on form
5/55, 5/65, 5/75, 3/85, 3/95, 2/105, 1/105 3/85, 3/85
at 105 started to lose my form so i stopped there.

bw 165

235x3x5

28/M/179/73"
135
155 (m)
135
145
145
155

Next time: watch more videos. I could have gotten more weight if my form weren't so wobbly.

this is my first post on my results. i want to truly stay consistent with cf. first time doing these squats.
1- 75
2- 95
3- 115
4- 135
5- 145

i felt real good, although i strained my right wrist a little bit. i'm gonna go back and do that hansen hero WOD that i missed now.

Hell yeh enjoyed this one, my body was crippled after hansen so wasnt looking forward to it. But after a good warm up with pull ups, dips and overhead squats was well up for it.

165lb x3
185lb x3
205lb x3
185lb x3 Didnt need to go down ???
205lb x3

Finished with 235lb for 2. Never gone heavy with squats so didnt know what weight to work with, will know next time.

#58 Jakers

Haha...the phone book, I love it!

re: the videos... those Crossfit girlie-girls ROCK! I suddenly feel very motivated to kill a WOD or two! Thank You!

Also... 1/2 way through "Lone Survivor". Extremely good read... nice peek into the training rigors of your average Navy SEAL... did I say average? I apologize... there are no average SEALS, only exceptional ones... WOW! much respect to anyone who makes it through BUD/S!
I just had NO IDEA...

(in kg)

50
59
60 (PR from last time for x3)
62.3 (PR)
64.5 (PR)

Felt confident going in. Some power snatch practice afterward.

115-135-145-155-170

MONDAY 090504

Complex consisting of:

5x squat cleans
5x thrusters
5x jerks

The last squat clean can go straight into a thruster.

Weights completed:

40kg
50kg
60kg cheap pb (first time doing it).
65kg (I had two drops so didn't complete straight through).

I wore my new weight lifting shoes and felt much studier throughout.

Rack position needs a lot of work. I'm still holding it and putting the pressure on my wrists instead of racking it on the shoulders.

WOD

"Championship Fight gone bad"

5 rounds of:

32kg kettle bell sumo dead lift high pull
box jumps
30kg/ 75lb push press
row for calories
10kg wall ball

Score: 474 cheap pb

My 3 round pb is 281.

I aimed for 20 on each exercise (10 on the row) on each round and tried to stay consistent throughout.

115 x 3
135 x 3
155 x 3
175 x 2 - fail——form went bad…couldn’t drop bar because the loud thud of metal would garner many stares from people
165 x 3

cashout was 4 x 400 at 9mph on treadmill / rested 2 minutes between intervals - quads were smoked.

31/m/5'10"/210

175
195
215
235
245(pr)

F/25/5'0"/122lbs

115 x 3
135 Fail
115 x 3
125 x 3
130 x 2, failed on the 3rd

25/M/6'/195
185
185
185
185
225
Normally sub back squats for these but decided "what the hell, why not". First time in a long time doing these. Had to use the old arms crossed method since I can't get my wrists back far enough to touch my finger tips to my chest. 225 felt good and solid though.

C: 225,235,245,255,265(2)

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

Good to be back.

31/m/6'6/241

135,165, 185, 185, 205 (pr by 20)

Only second time with this workout... started out way too light and I could have gone slightly heavier... very happy with the form and depth which improved significantly from last time.

as rx'd

65/75/85/95/105

135/185/195/175/135

Not feelin it today! Cheat day did me in yesterday.

85
95
105
115
125 1
120 1

Was going to go after 125 again but just no energy today! Great job today CrossFit Greer Ladies.

48/male/6'/199/week 26 CF/week 5 Recon Ron

Recon Ron chin ups 7/6/5/4/4 = 26 finished 5 weeks to bring up this weak area for me. On to week 6...

Ft Squats 135x3,185x3,185x3(PR),135x3(tried arms crossed...worse),135x6

Wrists are limiting factor.

M/50/5'11"/172

135
145
155
160
165

M/5'2"/145

Deads 1x5@225
1x5@235
1x5@255

Front Squat 135
155
165
185 (old pr 1RM @ 180)
195

M/23/6'1/180

all done A2A

185 x 3
205 x 3
215 x 3

Called it short cause I felt weak and back was hurting.

M/53/183
Working my way back from the inury zone...seem to be falling a part...onward and upwards
Rowed 1000 meters and skipped 500 for warm up.
WOD as rxd: 95, 135, 155, 185, 200
100 push-ups

Took pictures at the Western Canadian Qualifers and those that qualified are going to represent Canada well.

Sore from yesterday's CFE 10k.
All reps to full depth.

165
185
205
215
225 (I think tied a PR)

CFWU
10x 45,50lb.
55,55,60,65,70

F 32/5'2/123

75
95
105
115
120

first day back from minor knee surgery 2 weeks ago.
185
195
205
215
225
as rx'ed.

first day back from minor knee surgery 2 weeks ago
185
195
205
215
225
as rx'ed

Great start to the day and the week.
95
115
135
150
165

225-245-265(x2)-245-245(x2)

34/F/5'10"/158

Did a 3x3 of the front squats followed by CrossFit Football's WOD.

Front Squat x 3
176
186 PR
191 PR

CrossFit Football's WOD
"Football Gone Bad"
Thrusters w/ 65#: 25-15-15
Box jumps: 23-17-18
Double Unders: 20-20-10
Push-ups: 23-17-16
Calorie row: 16-13-13
TOTAL = 261

205 - 225 - 235 - 245(f) - 245(f)

Anybody know of any good swim workouts? I am trying to get some more time in the pool but don't have too many ideas for workouts.. thanks!

#133 Adam C.- Check out Crossfit Endurance

I've been wanting to attend a level 1 cert for about 4 years, but held off due to the cost. This weekend I attended the Moss Park Armoury cert in Toronto and I wish I had done one earlier. It probably would have prevented several injuries I've experienced due to pushing it hard with improper form. I realize now that my movement is far from perfect and that nobody has perfect technique. There needs to be a continual focus on technique, which was hard to do while training alone in my garage for the past 5 years. Thanks Drew, Andy, E.C., Chris, Andrea, Joe and David for your enthusiasm, professionalism, and mad skills.

M/25/6'/190
135(WU)
185-205-225-245-250(PR)
135(BO)=12

M/24/6'/204 (1st time)
135(WU)
185-205-185-195-205(PR)
135(BO)=14

30M/6'1"/195lbs

Did this yesterday..

warm up 135

185
195
205
215
225
as rx'd

I didn't realize that 225 was my previous 1RM for front squats!

M 34/140/5'7"

135-155-175-185-205

Just a quick comment, because I just figured this out myself, and I'd never seen it said here before...

If you do a WOD a day (or several) late, go back and post the weights, time, score etc., in the comments of THAT WOD, and not of the day you did it.

This is the only way the "Compare to" link will work. Your post will still show the date & time you posted it. Posting Saturday's score on Monday's comments will make it impossible to find your previous score.

So... anyone have any idea when I did the last Front Squat WOD? LOL

22.m.137.65"

as rx'd
185, 185, 185, 185, 185(PR)

F/136/5'4
Warmed up with 45lb bar. I thought it was 7 sets rxed oops!

45lb
50lb
55lb
60lb
65lb
75lb PR
75lb PR

155x5

120
120
125
125 (Previous PR)
135 (New PR!!)

WooHoo!

FSquat:
135
145
155
165 x 2
165 Fail

BP:
185 x 3
205 x 3
215 x 2
225 x 1 PR One Rep Max

M/34/6'/200#

My first repeat offender

Today Last Time
135 x 3 120 x 3
140 x 3 155 x 3
160 x 3 175 x 3
170 x 3 185 x 2 (failed on 3rd)
170 x 3 145 x 3 for 2 sets
190 x 3 (PR for most weight while finishing set)
200(PR) x 1, rest and then 1 x again (did not attempt 3rd)
170 x 3 to make up for failed last set. Form was best it has been, very deep squats with knees staying out. Core felt good until 200 #, then I could feel it straining a bit.

Can't hold bar with palms up, have to hold with hands in the middle, palms down. Warmed up with 16# wall ball, 15# overhead squats and 45# front squats. Ended with 50 sit ups and 1 min of front plank.

M/30/164

Wod as rx'd
185x3
205x3
215x3
225x1 then failed
225x3 new PR

It always helps to keep your elbows up when doing these. I found out the hard way.

185, 225, 225, 225, 225

M/41/6'3"/225

Front Squat Novice;

115x3
135x3
155x3
175x3
185x3

WOD as Rx'd

95,105,115,135,145. First time doing front squats and my wrist are not as flexible as they need to be.. will work on that. finished the day with dead lift, power cleans from the floor, and reverse burpees

135 155 175 185 205

I attended the level 1 cert in Stockholm and it was truly a mind blowing experience!
Chuck, Jenny, Pat, Chris, Nicole and all the interns did an outstandig job.

70 kg x 3 x 5

135x3
155x3
165x3
175x2
185x1
135x3

135 X 3
185 X 3
225 X (1,1, fail) PR!
205 X (1,1, Fail)
185 X3

I have a new WOD..
The weekender!

~ 1.25 mile swim for time.
~ 21-15-9 Cleans / Sqauts - (both at 135#)for time

~Max rounds in 60 minutes - Chase kids through Bouncy house, Inflatable giant slide, Inflatable 'wacky world' funhouse obstacle course
~Move three bed/mattress sets up and down stairs for wifey (for max effect make sure king size, mattress has to go through slightly smaller opening, i.e. -staircase)
~ Re-position for time
~ Rest 7 hours
~ Wake up/ 2 mile trail run for time
~ move 2 bedroom sets / re-position for time
~ Farmer carry 2 70# dressers back and forth down hall (2 laps each - 25 yrds) for time
~ TV set squat/cleans from floor - 30 second hold at top to reposition dresser and cords (10 reps for time)
~ Kids lift, carry, place in bed (2 reps for time)
~End

WOD is pass /fail.
God I love Crossfit...

165, next time 185.

95-185-225-245-245

M/31/174

FS
started light to work on form.
95,115,135,155,175, 185(F)
Legs felt good, just couldnt keep elbows up.

Had some time left so did
30 2pood KB's, 30 glute-ham sit-up. 5 rounds.

Not quite the Hero WOD, but was pressed for time. Still a good workout! 17:16. I can't emagine what my time would be if I did the real WOD.

RE: #154 - dual post -oops..
Oh yeah forgot...WOD is done with NO help on lifts and moves... i.e. do it all yourself.

145-155-165-175-185

Then for metcon:
5 DL @ 185#
10 burpees
5 rds for time
9:52

warm up
25 ghd's
30 abmat situps with 40 lbs
30 back ext 40 lbs
30 squats
30 ring dips

Front squat 3-3-3-3-3 reps
1. 155lbs
2. 175lbs
3. 185lbs
4. 195lbs
5. 200lbs pr by 5lbs

CFWU x2
135x6, 225 x4

245 x3, 250 x3, 260 x3, 265 x3,
225 x3

I was shooting for 270 x3 but I almost lost the bar on the 4th set and strained some fingers in my left hand. Dropped back to 225 x3 for the last set and worked depth.

m/ 26/ 200/ 74"

205
215
225
235, as high as I could go w/o poor form
225

M/38/6'2"/200

Changed WOD due to knee surgery

Have a continuous running clock for 30 minutes. At the beginning of each minute do one 15' rope ascent. Finish at the end of 30 minutes or when you cant complete a rope ascent in under a minute.

30 rope ascents in 30 minutes

165-175-185-195-205(f)
Got 2 reps with 205.

I want to donate my $200 to the RRG. In order to donate as "indivisual trainer" can i be the trainer or myself? Also do you have to have any certifications in order to call yourself an "indivisual trainer"? Thanks

170#

m/195/6'3"/29

got 205x3 (pr)
on a dare I did 225 for 1 (pr)

m/42/165/5'5"

135 x 3
185 fail
155 x 3
165 x 3
175 x 2 then fail

Worked full squat depth to 9" dynamax ball:

195 x 3
215 x 3
235 x 3
255 x 3
275 x 2 (failed on 3rd)

Form started to go @ 255 but overall felt really strong today

M/30/6'3/180

135
155
165
175
185 PR

25/m/5'11"/201ish

255-275-275-275-285f (got 2 dropped the 3rd)

Jocelyn Forest is my hero!

first time doing these

95#
95#
115#
135#
155#
175#-PR 1 rep

My wife's totals:

65-75-85-95-105(1)

F/50/5'6"/135

M/23/66"/180

135-155-170-185-195 as Rx'd

75/85/95/105/115/120/125

I did PR today counted wrong! I think all that cheat pizza got to my head ha!

130 PR

225
235 4 min rest (too short)
240 x2 FAIL 8 min rest (too long)
240 x2 FAIL 6 min (just right)
240 PR

M/45/5'11"/188

145
175
165
145
145

Working on form.

23/M/180#

havent been working out enough, so decided to up the ante today.

The Bear!
85#, 95#, 105#, 115#, 135# as rxd. Last round was pretty terrible.

Awesome level 1 cert in Toronto!!! The trainers and facility we're both excellent!

Come north of the border more often! Canada loves Crossfit!!!

As rx'd 155/175/195/215/245

135, 155, 175, 195, 205(2)

Me: 42yo/M/5'10"/174lbs/11%BF

Warm Up: Greg A's warm up, 10 reps per exercise.

WOD: Front Squat

135 x 10 WU
155 x 3 WU
175 x 3 WU

175 x 3
185 x 3
195 x 3
200 x 1-1-1
175 x 3

Cool Down: Walking on hands practice for about 10 minutes and about 10 bar muscle ups working on a slow rep and then I did a couple with a 15lb back pack on.

Have Fun, Train Hard,

Billy

38m/6/183

240.245.250.260pr.265f

Set PR today 205

CFWU

135 x 3
155 x 3
175 x 3
195 x 3
205 x3

Could have gone higher but am having problems with my left knee...if anyone has any knee solutions I would appreciate it!

M/43/185'/5'9"
135x3
155x3
175x3
185x3
185x3
135x10

135 x 3
155 x 3
175 x 3
195 x 3
215 x 3 (Although it was a PR by 10 lbs, it was not the greatest range of motion)

245x3x5

155-165-165-185-195

Felt really good to be able to do my body weight. Focused on form on the first couple and felt really good. Made the weight jump and could feel where my form was lacking and fixed it I as went through the 3. My goal was bodyweight and I did it. BTP!

25/m/175

did OHS instead of front squat today.

155x1,175x1,190x1,205x1,225x1,240f,225x2
previous ohs pr was 200.

did a serious metcon too.

800m run

3 rounds of:
30 kb swings 55#
30 burpees
30 situps

800m run

time - 23:32

this wod sucked and i dont want to do it again. i didnt really feel like i was into the wod at all mentally. i just tried to keep moving the whole time.

PR!
working up on first couple sets, then last set lighter but...
125x3
130x3
135x3 PR!
135x2,FAIL
125X3
This was personally my first indication that Crossfit works - I'm unsure of my PR before starting, but I believe it was around 105 or a little more.
So the journey continues....

F/37/125
Front squats, 3x5:
95
105
115
120
125 (pr for 3, I think) Stopped here cuz form was gettin BAD! Still tipping forward coming up. Still have to make up Hansen today....

M/190/35

135
155
175
225
255(New PR)

135-157-168-185-205

Really new to crossfit and lifting in general, have a great coach helping me with form so I'm trying to find my max weights while keeping my technique correct.

Need a rest day after the level 1 cert this weekend in Toronto. What a mind blower. I have been doing crossfit for a year now at my gym but there is nothing quite like working out with 60 other people, each one just as into crossfit as I am.

Thank you so much to our coaches Drew, Andy, E.C., Chriss, Andrea, Joe and David for your wisdom and enthusiasm. The only thing I would add would be a mini assessment of our coaching skills and more time to work on muscle ups! Thanks again for an amazing weekend.

What first drew me to Mark Rippetoe had nothing to with barbell training. It was his writing. About 2 years ago, Mark wrote several articles in the CF Journal about strength training; the articles were, however, peppered with the trenchant, wry observations of our lazy, consumerist society by a somewhat cranky, querelous, iconclast who, at the same time, was remarkably clear headed and blunt. In other words, someone who thought just like I did. I did attemt to learn something from his articles. I went on to read Starting Strength and followed his program with great results. By some stroke of luck, I avoided the trap of thinking that I "knew" anything about barbell training and signed up for his certification this past weekend at CF Guerilla Fitness in Montclair NJ. Folks, let me tell you, this was as wonderful a weekend I've had with CF since my Jupiter Fla cert. In addition to being a great writer, Mark is an outstanding communicator and coach; his teaching progressions for each lift, especially the power clean, were invaluable. If you've done a cert, you must take his course. Thanks Coach for bringing Mark into the CF tent, and thanks Mark for making me a stronger athlete and a better coach.

M 42, 167

205(2)-185-190-195-200(1)

M/19/5'11"/160

155, 165, 175, 180, 185

38/m/5'11/163

cln + 2 fs: 103#-123-133-143-148f2-123

205
215
225 (current PR)
235 (new PR)
225

Third time I have done this WOD in the last 3 months - am waiting to plateau. I think the gains I'm seeing are more technique-driven than strength-driven, but I'll take it nonetheless.

Felt strong on these. Form started to suffer a bit (keep those elbows up!) on the last 2 sets.

Eric do it, we all would love to see the vid...

FRAT OUT!

M/36/177cm/70kg

CFWU x 3

WOD (1st time front squat)
60/70/75/80/85(kg)

175-185-185-185-175.

Followed that up with 5x155, 5x135, 8x115 and 8x95.

I know that means I didn't go hard enough in the main WOD but I think my form is so bad that front squat workouts are as much a trap workout as they are a leg workout. I need to work on flexibility and butt/ham power that would allow me to sit up straighter on the front squat and return the focus to my quads.

As Rx'd:

135-155-175-185-200

2 mile run
CFWU 3x15

Max at 150 start at 90.
form improving

135
155
165
185
195

Semper Fi

135
135
135
145
155

as rx'd

100kg - 100kg - 105kg - 110kg - 110kg

question for Bingo/Herm/anyone:
A little under the weather - recovering from a cold. I already missed Hansen in the last cycle. I'm feeling better today but still do not think I am 100% better. Recommendations? I was thinking to follow one of the BrandX scaling or just go light this cycle to ease back into it without having to completely take the cycle off (I just did that two cycles ago to rest up, then got sick. ironic) Thoughts anyone?

28/m/65"/155lbs.

Front Squat
3-3-3-3-3

135,155,185,195,205

I was wondering if anyone knows where to find the PDF that outlines all the bodyweight CF workouts. I felt like I found it in the Journal awhile ago but can't find it again.

Thanks

Ryan

29/m/183

160-170-180-190-200(PR)

Followed by an hour rest, then, for time:

800m sprint with 59 lb. sandbag: 3:48

32/m/165

135,185,205,225,245

33 yom 220 bwt

10 mile bike ride in to gym
warm-up

wod as rx'd
225/235/245/255x2/225x3/135x10
completely laid an egg on this wod. Didn't check my previous pr before working out which was 270.

bike 10 miles home

Weights in kgs.

1: 60
2: 70
3: 80
4: 85
5: 90

Did FS 5x3 on Saturday(145,155,165,175,185f,180x1,135x9)

Today
Bench press: 95x7,125x5,145x3,165x3,170x1
Weighted Pullups(kgs): 12x3,16x3,20x3,24x3,28x2,32x1

Followed by 10x200m run with 5x recovery between
:45,:43,:42,:41,:40,:39,:39,:37,:37,:37

M/30/70"/185

205, 225, 235, 245, 255

m/20/163/5'9"

205-205-205-210-210

23/m/180
WUx2
225(f)-215-205-205-205
Handstand work

5x5
135lb overhead squats
All I could do at hotel gym.

Standard Monday rest.

Ransom #209: light cycle, no "Heroes".

Billy: welcome back. Where ya been?

210
220
230
240
250(PR)

5x3 FSQ
95, 135, 155, 155, 155

m/43/5'11"/204

225 245 (PR+20) 245 245 245

missed a week or so after being sick..still not feeling 100%, wasn't very motivated to lift today

245 255 260f 260f 235. Tied pr of 255.

F/26/5'11"

135-155-165-170-175

BARBELL CERT ALERT!

WOW
WoW
wow

First thanks to Gregg Arsenuk @ GFCM- I love you & the staff- will ALWAYS be loyal. You will be able to say you knew me when I started CrossFit LOL. Folks, if you are ever in the area, GO TO GFCM. The energy is great, the trainers are excellent and the girls there ROCK - Reiko, Miki, Liz, Michelle, Anne... I know I am missing more!

The cert was FANTASTIC. IMHO this should be a requirement BEFORE level 1. MORE PEOPLE NEED TO DO THIS, especially if you are level 1.

DO NOT GO IF:
-you cannot take constructive criticism. You are there to learn and UNDO mistakes. Everything was extremely positive and upbeat though.
-you have an aversion to cursing LOL
-you have an aversion to being touched, many times a tactile cue is NECESSARY to bring awareness to said body part (im joking, Rip will accommodate you if this is a problem)
-you want to stay your comfortable CF rut. This will get you to wondering about POSSIBILITIES... hmmmm? and QUESTIONING the current strength WODS!

So the weekend confirmed that I have the right nickname. I *am* STRONG. I am considering several different things right now with my program. All prospects are exciting. Let's just say I am pleased with finding something where I am a natural. :)

Oh and don't go out to dinner with the trainers after if:
-you don't drink red wine (Mike B, Gregg & I killed 2 bottles of Malbec by ourselves and I think we had 10-11 total on the table)
-you are a vegetarian
-you need lots of sleep
-you don't like loud raucous laughter :)

A good time was had by all.

THANK YOU to all the trainers, and a special thank you to Rip. Your advice is invaluable, and I respect you tremendously. I will do something. I promise.

Yay DOMS!

Ransom, I would do exactly what you thought of, go 50-60 percent for a round of workouts, then hit it.

M/34/5'6"/195

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

Wasn't confident I was keeping my weight back over my heels enough so I didn't try to go higher than 185 on the last set. Next time - hope to at least get BW.

135-135-135-145-135

v-sore from Hansen yesterday

135-155-185-205(PR)-195(F)

PR by 10 #

M/29/6'/195
185-205(F)-195-195-195-195
--

m/41/159

95
115
135
135
145

Front squats aren't my strong point. working on form and technique.

rockin can't wait to get home

1st 70
2nd 95
3rd 120
4th 135
5th 140

f/31

75
85
95
105
115
120

Fran:
10.51 Sets:
7-7-7 PU´s, time: 2.10
5-5-6-5 Thrusters 5.20
7-6-2 PU´s 7.40
8-7 Thrusters 9.00
6-3 PU´s 10.00
9 Thrusters 10.51

Back Squat 3 days ago, 1 rep
200-200-200

195
225
245 (F@2)
245 (F@2)
235 (F@2)

135x5/185x3/205x1/195x1/185x3/185x3

My core was still smoked from Hansen and TSE on Saturday. When I went above 185 I couldn't keep my core strong enough to keep from going forward. So I settled on lighter weight.

Practiced DU's

Gotta get me one of them Crossfit Copenhagen T-shirts. Two of my favorite things in the world - Crossfit & Copenhagen tobacco (sorry Denmark - haven't had the pleasure to visit your turf yet).

3x185
3x205
1x215 fail.. horribly.
3x205
3x205
3x205

my wrists hurt...

As Rx'd

3x155
3x185
3x200
3x205
2x210(F)

135
155
175
185
185
same as personal best but for two sets this time with A2A
happy for this coming off a weekend of being sick

m/21/150/5'7

155-170-175-185-185 (2, slip, 1)

155-165-170-175-190ish (previous wod)

S/f

m/62/190
cfwu
WOD FS 5x3 125/135/135/135/135

run 1 mi.

CrossFit Warm Up

Warm Up Sets:

45 x 10
65 x 8
95 x 5

W.O.D.

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

Bingo #221 - As always, thanks for the advice! Glad to have confirmation of what I was thinking

Strength and Honor

115-135-155-165-175

m/35/216/5'11

135
155
165
185(pr)
205(pr)

What's the best way to hold the weight on the front squat? I keep holding it like thrusters. I think I can go heavier but my wrists are killing me. Any pointers?

M/43/6'0"/175
65x5 warm up
115
135
155
175
180 personal best
65x5 cool down

First time doing these for weight and not practicing form. They kill my wrists.
135-185-205-205-225(PR)

205
215
225(PR)
225
225

m/27/5'7"/175

155
165
185
195
205 (new pr)

old pr = 189

245,255,275, 280(PR), 285(PR).

This has been a month for PR's...one on deadlift...one on front squat.

This may be old news to some of you but this is a really informative, funny documentary that debunks the fat is bad for you stereotype. Check it out.

http://www.fathead-movie.com/

as Rx'd, new PR set

175-190-200-210X2(PR)-205

last time only got 205

had some spare time, so tweaked the Crossfit Football WOD from a few days ago

12 OHS @ 135 lbs
24 L Pull ups
10 OHS @ 135 lbs
20 L Pull Ups
8 OHS @ 135 lbs
16 L Pull Ups

time: 11:14; good end. And now I can't walk. Can't wait for tomorrow!

155-165-175-185-195
Haven't done front squats in a while...

28/M/140

When I looked in my notes for a compare to weight as a starting point, I accidently noted my 1rm weights, oops. These felt heavy but not impossible- except my 1rm weight of 180.

135 x 5 warmup

165
175
175
180 x 1 then fail
180 x 1 then fail
170
170

On the bright side, I'm positive that I'll smoke my old 1rm max next time that appears.

M/39/6'3"/256#

First day back on the grid in almost a week, needed a break, I was getting burned out.

WOD
Front Squats
205x3
235x3
255x3
275x3 PR
225x5

Then did:
21-15-9
Power Cleans 135
Push ups
ABMAT Sit Ups
Total time: 6:42

20 minute of HIIT
1.6 miles of POSE on the treadmill, intervals:
walk 2 minutes @ 2.5-3.5 mph
run 1 minute @ 8.0-8.5 mph

Great to be back!

question for anyone doing Crossfit Strength Bias; how are you scheduling your CFSB workouts? Are you treating them like Crossfit Endurance and doing the "3+ hours before/ 3+ hours after" the mainsite workout, or are you doing the CFSB workout first then rolling into the Main site WOD/other type of WOD?

As Rx: 205-215-215-215-215

135x10
185x5

215x3
225x3
225x3
225x3
225x3

Front squats really hurt my wrists, I can't extend past 90 degrees. Any suggestions for improvement?

90
95
100(f)(PR)
100
100(f)
100
100(f)

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

55kg, 57.5kg, 60kg, 62.5kg 65kg(pr)

No happy dance as in with a different lot of blokes today (went at a different time) and I was getting enough funny looks as it was. What a female in the weight room!! Was even helping a boy who was tryng C & J. All the blokes stopped the bicep curls to watch and make sure I was telling the boy the right technique. Like they would know!

No ears bleeding tonight Scooby Doo.

Good Fun

CFWU x 3

Front Squat as Rx'd:
165 - 3x5

Shoulder rehab routine and stretches

3x275, 3x295, 3x300, 3x305, 2x295

Hey guys,

I am a rookie to crossfit, so I was wondering what does everyone do for a warmup. Is there a certain one for each WOD, or do you just do something on your own?

Thanks,

Nate

5/4/2009
cfwu x 1
front squat x 3
185lbs
195lbs
205lbs
215lbs
225lbs x 1, fail
185lbs x 2, fail
135lbs x 2

previous:
215lbs x 3 3/25/2009
205lbs x 3 2/22/2009
185lbs x 5 1/8/2009

09.05.04
Ft Sq 3x5
all below parallel, touched the ball
2910 total
155
185
195
215
220

09.02.24
2895# total

M/29/6'0"/195

As rx'd

225x3
245x2 (maxed out on 3rd)
225x3
235x3
245x3

M/29/6'/160

first time front squatting. worked on technique with light weight then used squat assist machine (didn't have spotter, someone to help w/ technique)

90, 140, 160, 150, 150

M/32/180
185
205
215
225
225

155
175
180 pr
175
175

50 burpees in 2:40

M/28/213

185
195
205
225 F on rep 2,3
205 F on rep 3
205
205

as rx'd:

205
215
227
227
232x2(f)

Did 7 x 3, guess the first 2 sets will count in the warm-ups.

(140), (150), 160, 170, 180, 190, 200.

Topped at 160 last time. Limiting factor is still definitely wrist strength and flexibility, not leg/core strength.

#266 Nate- Check the FAQ number 1.8. I follow this pretty much everyday. Depending on the WOD (if it involves barbell lift) I also do the Burgener Warmup. CFWUx2 or x3 depending on how I feel/how much time I have. Adjust pullups/dips based on WOD. Hope that helps.

WOD - 175/ 175/ 170/ 165/ 160 [50y/m/10st13/70"]

Krav Maga in the background on the middle picture. The best defense system imho. But unfortunately, in my country, it is about the money now.. I'm very glad, we dont have to pay to track the WODs. THANK YOU!

I am myself admittedly a chronic idealist, but sincerely hope those of you who don't understand the sense of gushing about a recent certification or qualifier here in the comment section will some day grab-a-pair yourself and see what all the excitement is about. I am mother of one and proud wife of an active duty soldier who has been deployed more than home so far in his 2-year old's lifespan, and about a third of our 11-year marriage. Crossfit WODs gave us something in common to discuss during his latest deployment, but up until very very I-won't-admit-here-how-very-recently, I used muscle exhaustion during timed rounds as justification to get a few more pieces of laundry folded.

Now it is Monday following a 2-day level 1 weekend cert in Stockholm which my husband and I attended: we are both planning to buy into the Crossfit RRG program, and I've signed 2 clients, one of whom is German, a PhD neurologist. So much for my former life as a GS-12 IT Professional. No, Pat, I didn't sleep in a Holiday Inn Express... Coach Glassman showed up at our cert to answer a few questions. He shared business practices, goals & growth strategies for Crossfit, and answered a TON of questions, from lawsuits to insider tips about the 2009 Crossfit Games (!) to technique in spotting rhabdomyolysis, but it was his heart that snared us and completely electrified the room. Please don't just take my word for it....

Sincere thanks to all the trainers and interns for top-notch instruction. To our new found friends from Stockholm: don't lose touch & please feel free to crash at our place anytime - we cook paleo.

BW-203.5

3x155
3x175
3x195 recent pr
3x175
3x175

KB swings to finish it out.

M / 31 / 5'11 / 230

BIKE: 10min
WUP: 10min

CF: as rx'd -
185x3
205x3
235x3
255x3
275x3

Post CF:
Bike. Level 10.
Interval time = Rest time, 10 rounds.

225,265,285,295,305 pr for 3 reps and one rep

M 34 5'11 183

3 x 135
3 x 165
3 x 185
3 x 215
3 x 225 PR by 10lbs

I had to switch to back squats because my short arms just will not go into the proper position for front squats. Any thoughts on how to fix this or is just doing back squats good enough?

adam, #259: I did CFSB instead of the main page wod, not in addition to it. CFSB requires a heavy set, be it squats, deads or presses, hopefully hitting a 3 or 5 rep pr, then a sub max 20 rep set, then a met con. It will fry you. I have never so eagerly anticipated a rest week as I did after 6 weeks of CFSB. CFSB is, as its authors state, strong medicine.

Went to the toronto level 1 cert. Had an awesome time!! Very humbling and i felt as though i learned a tone more than i thought i already knew. The coaches did a great job "the Major" lol aka andrew t, andy stump, ec, joe, chris, dave and adrea you guys are phenomenal at what you do and if i wasn't addicted enough to crossfit already, my addiction has now tripled. Thanks alot guys!!

ps i totally forgot the crossfit affiliate that andy stump runs and programs for so if someone could help me out with that i would greatly appreciate it.

3/34/218/6"0

As Rx'ed

155/175/195/205/210

felt good today. Can't remember what I did last time, so I guess these are the new benchmarks.

185, 205,225,205,185

Started at 155 last time ~ Same top weight. Worked on depth & form this time.

5 min. row (1100m)
cfwu x 3
115x3
135x3
185x2
175x3
175x3(barefoot)

I was only able to do 160 for 3 on front squats even though my back squat is at 315 for 1. I also had to put my heels on blocks to keep my back straight. What am I doing wrong?

M 31 5'9 210

3 x 135
3 x 155
3 x 175
3 x 190
3 x 225

Should have gone higher....twisted kneein flag football yesterday

185-195-205-205-205-lbs.

m/22/165/6'

135
135
135
145
155 (Failed on 3rd attempt)

Legs are embarrassingly weak, but up 10lbs from last time atleast

CFE 10x200m run this morning.

Podiatry visit to find out my left foot still has a stress fracture. :-/

CFWU

Front Squats 3-3-3-3-3

My arms are still so inflexible, but slightly better than the last time we did cleans. Still that greatly limits my front squats.

65x3, 85x3, 95x3, 105x3, 115x2f

Row 500m: 1:45.7

135
185
225
245
245

M/48/5'9"/174

185x3
205x3
215x3
225x3
225x3

m/23/5"10/166lbs

155
170
180
185 PR!
195 PR!

29yo, 5'11", 173lbs

225
235
245
255
265

Ten pounds more than last time, back in February. It was starting to feel heavy on the shoulders, but I had no problems getting down and back up.

38M/5'10"/167#

Warm-up: 24-inch box jump (w/full hip extension at top), 50 reps (1:04); 17 ROM exercises; CFWU 1x15; BWU; FSx1 135-205-225.

As Rx: 240-240-240x2-225-225.

Cool-down: PNF of hamstrings & shldrs.

I don't know if I'm psyching myself out, this is just cyclical, or what, but once again my strength has taken a nose dive. Ugh!

115
135
145
155
165
175

Felt strong but wrists and fingers killing me.

95-104-110-115-120(1)

I would like to Thank Drew and the rest of CrossFit Coaching staff for a wonderful experience in Toronto, Canada at our CF level 1 Cert.

You guys are a true inspiration for myself to help me develop my abilities to become a better coach and trainer to my clients.

I don't think I have ever witnessed such a dynamic group of trainers such as yourselves. All your personalities blend so well to make the certification a very unique experience.

Special thanks to Paul for hosting the certification at Moss Park Armory in Downtown TO.

Feedback.
- My quads are shot.
- My back is on fire.
- My shoulders and spent
- My brain is on fire.
- My life has changed and I am born again.

Thank you again to everyone from CFHQ excellent work!

first go at this, worked up to what i think is my max for now

95-115-135-155-155

wrists hurt a little

125
150
175
190
200 (dropped the weight the last rep)

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

Front squat
155lbs x 3
165lbs x 3
175lbs x 3
185lbs x 3
200lbs x 3 PR
3 minutes rest per set
Foam roll after
Compared to 090325: 195lbs x 3 previous PR. 4 minutes rest per set.

155
155
155
155
155

Wrists seem to be more the limiting factor than weight.

m/32/230/68

155
185
205
205
210

First workout 5-4-09
28/6'1"/205-213???

Front Squat
95/95/115/125/135x2

Wrists hurt more then anything else. Need to work on technique.

m/29/200

at the fire station today...
did CFE wod 2x1500m row: 5:13, 5:21

front squat x3
205-225-225-245-205

front squat x1
255

M/19/5'10"/185

230x3
230x3
230x3
230x3
230x3

M/24/5'10/185

225
245
255
265 (2)
235 Box Front Squats

135
155
185
205
225

f/36/5'2"/108

as Rx:

45-55-65-75(PR)-65

got to 215 lbs.
(225 lbs last time)

165, 185, 215, 220, 225

165, 185, 215, 220, 225 -- 220 and 225 are PRs

46/M/6'/185

FRONT SQUAT:

10-135
3-185
3-205
3-225
3-235
3-185

BUTT TO D-BALL ON ALL REPS. NO BOX SQUATTING.

KRAV TONIGHT

VERY SAD DAY...WE LOST A MEMBER OF CROSSFIT NORTHWEST TUCSON IN A FALL HIKING IN PIMA CANYON THIS WEEKEND. SETH GEORGE WAS 17. GREAT KID AND YOUNG MAN. I WILL MISS YOU.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/19/5'11"/165lbs

135x10
185
190
195
200
205

"Cindy"
14 rds+5 PU, 10 Pushups, 10 sq

25/m/5'11"/177
135-155-185-225-240(PR)

F/19/5'5/165

As Rx'd (went light to focus on form and rest the legs some more)

65
95
115
125
135

155
185
225
275
285 x 1

M/31/185

F/25/5'7/162#

115
135
135
135
145
150

Never done FS before, so didn't have anything to compare to. Pretty excited about my numbers, wasn't expecting that much. Only 12# away from bodyweight! Also did some of my first unassisted chin to bar pullups today. I have to start from a dead hang & can't kip any together yet, but at least I can get my chin over the bar now!!
Saturday was my 8 week crossfit anniversary. =)

135x3
185x3

225x3
245x3
265x3
285x3
290x3 3RM pr by 3lbs

post KB snatch practice

Not that many women posted #'s here today. Whassup chickas?
And ditto on the brutality of Hansen. That was a hard wod.
115-125-135-140-140 PR as never done 5x3 FS before.

CFWU x 3 Std

#95 x 3 Warmup

#135
#135
#155
#155
#175

#135 x 3 x 2
Reps of 7 ring dips between sets, K2Es, 2 PAC Laps

185 x3
205 x3
155 x3
225 x3 PR by 10 lbs
225 x3 PR same

WOD F/S 3-3-3-3-3.
90k x3,95k x1 f,92.5k x3,93.5k x3,90k x3,90k x3.
need to go back down and get technique fixed,was losing lumbar curve too much.

as gym was quiet got sn.d/l and s/p done aswell !ears fine !no gabs in the night !everyone in the gym thinks i've hospitalised them !

Hey all, I'd really appreciate some advice. Been doing CF and paleo-zone since 3/22/09 and am loving it. Down 14lbs and feel great.

Today was my first repeated workout, and I struggled to match my workout from 3/25.

175, 180, 185, 190, 190 last time.
Same weights today, but on my last two sets I had to set the
bar down. Managed to grind 'em out but it was nasty. Can I chalk this up to dropping some weight or should I
be concerned and adjust diet? I know losing weight can affect strength levels, so should I stabilize my weight before worrying about this strength drop?

m/29/6'7"/265 lbs

135
155
175
195
205

sub'd AMRAP 5 pullups, 10 pushups, 15 squats in 20 mins, 15 rds completed

115
125
135
135
145

#290 aaron: My best advice is to get to an affiliate and have a trainer eyeball you. My wild guess is that you may be dropping your elbows and allowing the loaded bar to drift forward of your midline. You also might want to consider taping yourself and posting it on the message board under digital coaching. Hope this helps.

26/m/5'9"/160

10x95 warmup

front squat 3 reps:
145
165
170
185
190

back squat 5 reps:
190

F/37/125
Made up "Hansen" tonight after FS this afternoon: 5 rds, 30 reps kbs, 40#; 30 burpees, 30 GHD situps but only first 10 were full ROM, rest were at or sl past parallel. Killer wod- tried to stay slow and steady: 33:22

Front squat 5x3
215.225.235.245.250 Big PR for me. 230 was previous best.

m/5'3"/160/29

135
155
165
185
200

went light to get back into it. took all of last week off, it was a long week of finals and staying up till 3 am doing homework and going to work in the morning, but it's over now.
So, BACK TO THE FRAT!!! i'm off for a run.

eric gohl, s'more, rookie, playoff beard, onefastbird, and all the rest, tear it up, I'm back!

135
155
185 (PR)
185
205 (PR)

Front squat 3-3-3-3-3 reps
160pounds-170-180-190-200(PR)

15-12-9 reps of:
Bar dips
Burpees
Time - 4:25

Hey for all of you guys and gals complaining about wrist issues this video by Jon Gilson of Again Faster helped me a ton with that. Check it out: http://www.againfaster.com/the-micd-instructor/2009/1/17/the-front-squat.html

115,125,135,145,155

M/39/150

Front Squat 3,3,3,3,3. Post Loads.
Warm-ups:
Goblet Squats: 35#Db X 10, 70#Db X 10.
FS: Wood Dowel X15, 45# X 10, 95# X 5.
Working:
105# X 3
115# X 3
125# X 3
135# X 3
145# X 3 (PR)

F/45/5'2"/130

cycle to work ~30mins followed by
Front squat 3-3-3-3-3
65-75-85-95(PR)-105(PR)

cycle home ~35 mins

cfwu x3 chinups, chest to bar, bar dips (15)

forgot the workout, did light back squats

145 x5
185 x3
205 x3
225 x3
225 x3
245 x3
185 x5

27m 6'5" 215#

Oops, did back squat.

Warm-up: 5@65, 5@95, 5@135

3x 185
3x 195
3x 205
3x 215
3x 225 (PR!)

M/34/202/6'0"

205,225,235(F),235(F),225(F)

115
135
155
155
155

M/29/6'4"/200

Previous PR: 185

As Rx'd

165
175
190
200 pr
190

95x3
115x3
135x3
155x3
170x3

165-175-185-195(pr)-300(pr)

As Rx'd:
225-245-255(PR)-225-225
5# PR

Knew i wasn't going to get more than 255 today, so brought it back down to end on a happy note :) I really didn't think i was going to get that today, but i keep surprising myself

ROBERT SUTHERLAND #317

Sorry for your loss, Brother.

30 yom, 185 lbs

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

225 x 3
235 x 3
245 x 3
255 x 3
255 x 3

as rx'd:
185/195/205/215x2f/215x1f

115-130-135-140-(145x2x1x1)-(140x2x1x1x1)

Tied PR at 140 and was sooo close on the 145, failed going up on the 3rd rep. Depth was great on all.

SP rep 1: 75-80-85-90-85-85-85

Tied PR at 85, can't count the 90 because slight bend in knees though I HAVE IT next time!

BP 95x5-105x3x3x3

Erin

185
195
205
215
225 (fail on 3rd rep)

155, 175, 195, 205, 215(PR)

M 68"/165/40

133/177/177/199/199

SP 3x5 (135, 155x3 and 145x2, 145x4(5f))
Front Squat 5X3 (185,195,205,215,225x2)

315
325
335
345
355

40/m/68"/178

as rx'd
135 warm up
185
205
215
220
225

Day 1
175
185
195
205
210

M/32/5'9/212

As Rx'd to D-ball

155 x 3
165 x 3
175 x 3
185 x 3
175 x 3

49/m/144
135, 145, 155,165 pr,165

3x155/165/175/180/185

I reduced 5lbs from previous 3xFS WoD, but last time my midline was pretty week through the movement. Today's FS was so much better that I haveno problem rebaselining to 185.

3x45
3x95
3x135
3x165
2x185, 1x185f

m/19/6'4''/190
cf football
21,15,9
225# deadlift
65# dumbell swings

15 mins

32-M-170
Max : 235lb

Front squat 5-5-5-5-5 reps
135
145
155
165
175

135, 185, 195, 215, 235

135
185
195
205
225

scrach that, it was 7 mins

As rx'd

125# warm up
175
195
225
245 fail

23/m/173lbs/70"
front squat x3
215
215
215
225
225
235x1

M/34/6'2/200

135,145,165,195,215,225-PR

first time going heavy on front squats:

135
165
185
205 x2 (failed on third)
195 PR

185
195
205
215 (fail)
205

185
185
185
185
185

95
115
125
125
125

155
175
205
205
205

F/38/137ish/5'4"
Warmed up with air squats, then empty bar.
2 sets @45
55,65,65,70,70

geez coach....'hansen' and then this?!!

took it easy

115-185-225-225-185

M/26/6'1/175

w/u: 500 M Row

WOD: as rx'd

5 x 3 @ 195#

Improved by ten pounds over last time. Didn't feel it as much in my lower back this time, which was a good sign. Need to remember to sit way back and keep the elbows active.

30/m/198

back in action after a short hiatus...

165
165
185
205
215

Deadlift
1-1-1-1-1-1-1
385-420-470(f)-470-475(f)-405-405

Max Reps Pushups
23

Max Rep Pullups
1

No bumpers and no rack, so I had to power clean the first rep of each set.

135, 145, 155, 165, 175

205x3
225x3
245x3
275x3
275x3

m/41/72/172
cfwu x 3
135,145,155,165,165

as rx'd

220x3
270x3
290x3 (bad form on 3 rep)
270x3
270x3

135 pound is my new pr.

Took 1.5 wks off to get marry and honeymoon. First day back. I am a bit nervous about the metcon day!

FS
135
145
155x1 (155x3 was my last PR)
145
150x1

crap I'm illiterate! I did back squats not front.

It's funny on Sunday I went to a friends for dinner and ended up eating "off the zone" big time, and all day today, my brain has been useless.

I feel a million times better when strict zoning.

Okay, here's my first hack at CrossFit!
Started with the "official warm-up"
Can't do pull-ups yet, so did negatives (3 per round)
Then on to squats:
3-45#
3-55#
3-55#
3-60#
3-60#

Hope that's an okay weight for a first-timer! We'll see how I feel tomorrow.

135, 155, 165, 175, 165

5'8" 155lbs 25/M

My wife 25/F 5'0" 120lbs

45, 55, 65, 65, 65

I'm glad she's getting into this stuff with me.

135x5
155x3
155x3
155x3
155x3

no rack, power cleaned from floor. did as first part of an SS workout, so may have left a bit in the tank. followed by weighted pull-ups and heavy press.

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

135, 145, 155, 165, 170
(68,54), (17,14)

125,135,145,155,165

3 sets sternum pullups
3 sets rack lockouts 115lbs

worked out at Crossfit Rochester today:
21-15-9 of
135# FS
K2E's
3:22

The owner of CF Rochester is a great guy, and as a bonus its only 2 miles from my hotel here. sweet

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

btw: 157

1.5 mile warm up jog

115, 135, 185(not as much range as i like), 165, 175

CFWU3
BWU at 45
FS WU at 135x5

155-175-185-185(2)-175
(88,80)
Hansen yesterday and 130 K of cycling on the weekend found a 10 lb drop in the last set

Welcome to #394 Jackie E

body not recovered after Hansen yesterday - so stopped at 195x3. Wanted to get moving but not really tax myself. Mission accomplished.

As Rx'd
225 x 3
235 x 3
245 x 3
255 x 3
265 x 3

205x3
225x2
205x3
205x3
225x2

175, 185, 195, 205, 215

Need to work on keeping that back straight and tight

m/40/5'4"/142

135 x 3
155 x 3
165 x 3
176 x 3 (form started suffering)
155 x 3

Squats are still a weak area for me, but slowly improving. Last time I only got 2 reps @115, this time I got all 3 plus 2 at 120.

85-95-105-115-120(2)

125x3
145x3
155x3
165x3
170x3

Back hurt much more than legs did, form was suffering around the third 155.

M/34/190/6'2"

090504 090325 (090222)
135 135 (115) Warmup
185 185 (135)
205 205 (155)
225 205 (175)
225 215 (185)
225 215 (205)

Also did 2 sets at 185 after finishing to check form and realized I did not have as good of form as I would have liked on sets 3 and 4. Last set was better but I will consider dialing the weight back next time to get the maximum range of motion out of the exercise versus focusing on just increasing the weight. Need to be sure to keep the elbows up in the future.

Caught up on some past workouts:
Shoulder Press: 95/100/100/100/95/95/95
Front Squat as RX'd: 95/115/135/145/135
Bench: 145 x3 reps

M/25/155

22 / M / 5'9" / 135lb

145-145-150-150-155

Almost exactly the same as last time 2/23/09, but I'm not in top form after being out sick for a month.

145 x 3
155 x 3
165 x 3
170 x 3 (PR)
170 x 0 (failed at bottom of 1st rep)

205
225
255pr
265pr
245

m/34/175/6'
235/245(new pr)/225x5(new pr)/225/225

Great Day

155
165
175 (old PR)
185
200 (new PR)

I LOVE CROSSFIT!!!

115,135,155,175,195pr vs
115,135,155,175,185(pr) 3/27/09
95,115,135,155,175 8/20/07

20 min ellip wu 20/20.

165 x 3
185 x 3
205 x 3
225 x 3
235 x 2 (failed 3rd rep)

135x5
155x3
155x3
155x3
155x3

no rack, cleaned from floor. could've pushed a tad more but doing some SS work, followed with weight pull-ups and heavy press.

B: 235
M: 195

M51/197#

warmup: CFWU + KB drills @ 35#

WOD: 115/135/155/165/175#

warmdown: kbdrills @ 55# +TGUs

Notes: next time, start at 135# and workup to 185# (at least).

95/115/135/145/165

F/27/5'0"/108
95, 115, 125, 135, 140 (PR)
This felt great today!

185
195
205(F)
205
210

CFWU
front squats for OHS
situps on steep decline
9 pullups, 9 dips

WOD
Front squat 3-3-3-3-3 reps
165
175
185
185
175

Felt good, though I think I might be leaning too far forward when the weight gets heavy.

PR'd this

as RX'd

185x3
185x3
185x3
185x3
205x3 (back rounded on last 2 but still got it up) drop to 195 next time

Warmed up with barbell (8), 95# (8), 135# (5)

As Rx'd: 165 (3)
165 (3)
175 (3)
175 (3)
175 (3)

Used heavier weight than last time, and felt much better / stronger than last time. Balance keeps getting better.

Semper Fi

Oh yea, gotta put my warm up on here.

Just got my first Elite rings in the mail. Man, muscle-ups are much harder on rings than on the bar.

10 ring muscle-ups (got 2 in a row only once)
10 standing back-tucks on mat(5 inch jump at the most).

WOD see above.

cooldown (run 3 400's at 1:15-1:20)

john, #285: What kind of results did you see using that programming?

cfwu x 3

as rx'd
135
155
175
185pr
185

135,155,175,185,195(f;2reps)

95/115/135/135/145

As rxd
235
255
265
275 pr
285 failed 2nd rep

28/m/78kg

120-130(f1)-130(f0)-125(f2)-125

f1 with bar slipping off right shoulder
f0 just ran out of juice

Blame the tuck-burpees last week and Hansen yesterday, legs really feeling it.

Last 125 same PB but feel it's better quality

M/24/160#/5'7"

Taking it easy this cycle due to cold. Don't want to relapse by pushing it to hard

As Rx'd

CFwu
WU - 45# x 5, 95# x 3, 135# x 1
135# for all five sets - 70% of previous WOD at 195#
Focused on form

age 19 bw 170

185/205/225/230/235(f)

25/M/155/5'11"
set 1: 105
set 2: 115
set 3: 135
set 4: 125
set 5: 125

My WOD Log on 21-15-9.com
http://21-15-9.com/users/10/calendar/5/4/2009#workout_455

m/63/198
Front squat 3-3-3-3-3 reps

Subbed Primitive- 120 lb throwing dummy 3-3; added 20 lb gym bag (total 140)3-3-3.

135, 185, 225, 255x2, 255x2

Ran 3 miles in 22:00
100-100-100-100-100 dumbbell squats (all I got @home)

26/m/155

finally back after flu (not swine flu)

65,865,105,115,135

185-205-225-235-245

20/m/5'9/157

80-90-90-100-100

am much more comfortable with actual squat, but still learning on the dismount (wrists)

Thanks a lot to all the trainers working with the crowd at Moss Park, Toronto, over the weekend. The coaching was awesome and the whole environment was really positive, a great experience. I look forward to getting onto the next level 1 that comes by to keep developing all the fundamentals. Thanks again!

oops...did regular squats. 225,245,255,255,255

M/58/6-2/205
115/135/145/150/155

125-135-145-150-155. PR!

28 female 74" 173#

90
115
115
125
125

I should have gone for more.. next time!

25/F/5'9/148

135
135
135
135
135

Knees are trashed from injury...

all weight in kilos

50
60
70
75
77.5(PR)

feeling good finally getting the weight consistently heavier than my body weight

185/195/205/210(PR)/210X.
Spotter throughout; assissted on last set.

Wasn't super comfortable starting big, so...

bar/55/65/75/85/95/105/115/125/130

Ran 1.1 miles to gym: 7'36"
100 push-ups for time: 56 unbroken, but gassed so took over 5 mins

Main site WOD: 185, 205, 225, 235, 255(pr)

200 sit-ups, sets of 25 w/3-4 deep breath cycles b/w
"core" exercises
Ran 1.1 miles home: 10'10"

3,3,3,3,3 front squats 135,185,205,225,225. Then did some power cleans and squat cleans because I just think they are soooo cool and its fun to show em off. After that I got a txt saying that we can record tomorrow! Sweet. I also got my gymnastics rings today! Sweet. Today is just soooo sweet.

155>165>195(pr)>185(2 reps)>175

cfwux3
form work at 135#, then...
165x3
185x3
185x3
165x3
165x3
Ran 400m directly after for time: 1:25
Ran 400m after recover for time:1:30

small warm up, then
3x80kg
3x90kg
3x100kg
3x105kg (fail)
3x95

last time I didn't get all three on 100 so I guess this is pr.

135
135
155
155
155

My squats are weak. I guess it's something I just need to work more on.

forgot
CFWU x 3

CFWU -pu's

155
185
205
225
235x1 (p)
230x1 (p)
225

Weight going down due to more concentration on proper form

205
205
215
225
225

front squats, sets of 3
135
185
195
225, 1
Unfortunately, squats are a weak area.

front squats, sets of 3
135
185
205
225(1)
extremely limited time, to do this one. My squats are weak.

Good deep squats!!

60kg
70
80
90
95(2)

My 1st ever Front Squats

135
135
155
135
135

135-185-205-225-235

19/F/56kg

50, 50, 52.5, 55, 55kg

completed 5/5 am

CFWU x 3

75 x 3
90 x 3
100 x 3
105 x 3
110 x 1 (then gave up :( )

m/41/5'11"/200

WU
30 Jack
10 pushup 10 assisted oullup
10 back ext (roman chair)
10 squat
10 OH squat

Front Squat WU:
45x5
67x5
89x3
111x3
133x3

Front Squat:
144x3
149x3
155x3
160x3 (bar slipped out on 3rd rep, but I made it anyway))
160x3

This is cool. The last time I did this, I wasn't getting low enough and posted a best lift of 155 which the video showed as not going low enough. This time I went to parallel each time.

Also, I was able to easily rest the weight on both shoulders with only minimal pain in my right wrist, although I did start to lose the bar on the right side at the end. My right wrist was a big problem last time.

m/42/164/6'

135, 155, 175, 185(x1-bar slipped), 185 (max last time: 180)

Getting the form down! Kept my back nice and tight, thighs below knees, knees out. Felt pretty good.
95-115-135-155-165

2.5 mile run
20 Min
then Wod
155 all reps

Mark: 155/160/165/170/177.5

Theresa: 95/115/120/125/130

worked up to 225 x 3.
hardest part is holding barbell on front shoulders.

115-135-145-150-160-170 (yes an extra set, but I had more going)

front squats 5 sets of 3

95-105-115-125-135-140(1 ball tap-but per trainer great low squat)
New PR 140

27/m/73"

Thrusters
Push-ups

21-15-9

9:31

as rxd

195-195-195-205-205

145
165
180
180
180

F/23/150

95-100-105-115-120(pr)

225x3x5 kept this one light

m/34/240ish/6'5"

165
165
185 (PR)
185
165

135/155/175(F)/165/165(PR)

At home
185
195
200
195 x 4

Its a late post but wanted to thank the Level 1 Cert crew that came to Toronto this past week. Drew, Andrea, Andy, EC, Dave, Joe, Chris did an outstanding job. Your enthusiasm, knowledge and teaching skills were amazing. It was really a great experience.

And special thanks to Paul at Moss Park Armourly who hostd the event. First rate all the way! Excellent facility for the event. Walking in the barn door Saturday morning with Rage blasting on PA system gave me goose bumps and the experience only got better from there. Thanks again to everyone involved.

41/M/148

as rx'd- front squat x 3

155
185
205
205
205

34yom / 219lbs

155
155
165
165
165

Did front squats but used a crossed-arm grip on my front shoulders. Need to figure out the proper grip. Also, may need to go a little deeper.

did the CFFootball workout today
Football Gone Bad

Three 1 minute rounds for time:

1. Thrusters 95 lbs
2. Box Jumps 20" box
3. Double Unders
4. Push Ups
5. Calorie Row

*Rest 1 minute between rounds

Thrusters: 17,15,14 = 46 Box : 35,30,30 = 95 Tuck Jumps: 30,30,25 = 85 push up: 30,29,25 =84 Row: 14,14,16 = 44 Total = 354
Comment by Deepak 28/5'11/170 — May 4, 2009 at 1:13pm

First time on front squats, 3rd week of CrossFit. 6'2"/185/M
115-135-145-145-145 + 500 M Row (1:37)

5'8"/134/F

Front Squats:
95-105-115-115-125lbs

M/39/5'6"/183

Previous: 185 195 205 215 225
This: 195 205 215 225 235(x2)

235 stunk. 2 really crappy reps - not nearly low enough. Wrists unhappy - but the grip is coming along. Should go for 230 next time.

Just returned from the Stockholm Cert. I would like to say if you are on the fence about whether or not you should attend one, be it because you're just starting out or because you're not sure you want to train, you HAVE to go. It is a blast, you learn ALOT and it is just a fantastic experience! Thanks to CrossFit STHLM for the great hospitality. Many thanks to Chuck, Pat, Jenni, Nicole, Speal, and of course Coach!

Eric

Front Squat
3-3-3-3-3 Reps

155
175
185
190(PR)
190

185/205/225/245/265

For recording purposes, did this last week for CFSB
185 x 3 (PR)

135
145
155
165
175
ran 4:00 1/2 mile

I just attended the Stockholm Cert. It was fantastic. I learned a lot thanks to an amazing group of coaches; and the highlight of the weekend, a Q&A with Coach.

Whether your goal is to become a trainer or to just to be a better, more informes CrossFitter, I highly recommend attending a Level 1 Cert. It is well worth the time and money.

CFWU

135
155
165
175
175

finished up with--

3 rounds of decline sit-up medicine ball toss (alternating sides) - 18 reps each

3 rounds of decline bench hanging leg raises - 15 reps each

2 rounds of 25 pushups.

Great level 1 Cert in Toronto. The Crossfit coaches were great and we are very lucky to have such a great venue! Thanks to all.

m/40/73"/195

form is bad, much like flexibility. How do you get your elbows higher?
95
115
135
135
135

155/175/95/215/235 PR at 235. Nice.

To avoid wrist issues, the bar must be supported on your delts and the top of your pecs. Elbows up will position the bar properly. Keep delts and pecs flexed through the lift.

Just wanted to extend a huge THANK-YOU the coaches of the level one cert at Moss Park - Drew, Andy, E.C., Chris, Andrea, Joe and David, I've never met such a passionate and knowledgeable group of individuals before.

After attending the cert I came out with a thorough understanding of what CF is REALLY all about.
Although I was introduced to it over a year ago, after attending the cert I am going to approach it with a whole new attitude and level of motivation, not to mention the ability to perform the movements correctly and more effeciently (better Fran time, muscle ups here I come!) You guys did a tremendous job of teaching the movements and concepts, while keeping us laughing with the jokes. Again, Thank you millions. Very inspiring!

41/m/176cm/72kg

70-80-90-95(failed at rep 2)-90 all kgs

Practised snatch pull (from the hang) and hang power snatch up to 45 kg (5 reps).

400M run
CFWU x 2
FS warmup 3x5 just the bar.
WOD:
95, 145, 165, 165, 165

I have short inflexible arms and wrists so i did this with my grip in the middle (thumbs out) otherwise I can't get my elbows up and I get out of alignment.

Shoulder rehab exercises with theraband.
Box Jumps 30
Handstands x 3 holding hollow cavity, neutral position as long as possible.
Bosu Ball Pushups

105-135-145-155-160

225
245
265
275
295

just decided to do the crossfit warmup today

19/m/161/5'11"

48 m 5'10 202

cfwu

front squat tech wu
45x8 65x6 95x4

As rx'd
145
165
180
190
200

m/37/76/195

155/155/165/170pr/170

115-125-135-135-140(2)Failed
Form started to go, so I stopped at 2nd rep of PR.

95
135
145
155
165

I attended the L1 Cert in Stockholm this past weekend and it was amazing!! Thank you to all the wonderful coaching from the trainers and interns. I consider myself lucky to have the opportunity to be trained by Nicole, Jenni, Chuck, Chris and Pat. Then the added bonus of Coach being there too!

Thanks so much for a great weekend of Crossfitting!

m/19/6-0/180

started mainsite again today - not in good shape yet - eased into it with Ross.

CFWU x 2

warm up 135
145
150
155
160
165

do a lot more next time - did not reach max + out of shape

135
155
165
175
185
185

m/40/67"/185#

front squat 3-3-3-3-3

195 x 3
205 x 3
215 x 3
225 x 3
235 x 3 (PR)

m/44/175

as rx'd

135
155
165
175
190 (pr)

m/27/195/72
155x3
185x3
195x3 last PR
205x3
215x2 PR
215X1

m/178/92/33

80 - 176
80 - 176
90 - 198
90 - 198
100 - 220

M/25/180

205
205
205
205
205

First WOD after 3 weeks off, went about 85% less than last time .

95
125
135 (PR) Feeling strong... good form
160 (PR) Still more left...
Had to dash out no 5th set.
I think I'll start at 135 next time and shoot for 185 or 200!

27/m/155

95, 115, 135, 135, 135

Getting back into this again after an allergic reaction that put me on the side lines for a week. Didn't really go hardcore on this one, just easing into it

24/m/175

225
245
265
265
270

First time with the front squat, so more of a focus on technique.

23.m/162

65
85
90
95
145

Much harder than I thought it would be.

m/32/6'4"/223 lbs

155X3
155X3
175X3
155X3
175X3

185
205
225
255
275 x 2 and failed the third

as I was...I just realized we were suppose to do I front squat...my previous post was for back-squat. I apologize. Not as RXd.

m/40/6'0"/191

135x3
145x3
155x3
165x3
185x3

Great Cert level 1 course in Stockholm over the weekend just gone. Learnt a lot and inspired! Big thanks to the training team :)

155 165 175 180 180

I just completed the CF Stockholm Level I Cert and it was phenomenal! The CF HQ instructors/trainers/coaches were top-notch. I left wanting for nothing. The information is second to none, and cannot be gleaned from simply reading the main site and CF journal. The personal interaction and instruction provided the necessary emphasis to fully understand CF philosophy, it's foundation and overall intent in it's programming. Coach Glassman blessed us with his presence, intellect and inspiration. I was mesmerized by his conviction and ability to swiftly and articulately answer any question posed, no matter the subject. I cannot think of any way to improve this program, other than I wish it were a week long. Thank you CF HQ for your time, knowledge and guidance.

Chris
CrossFit Ramstein

F/27/110

75-85-90-95-100

M/24/153 GregAwu

155,175,195,215,225,245,265(failed on 3rd)

5 sets of 3 front squats

70kg
80kg
85kg
90kg(previous PR)
95kg (new PR)

Happy to lift a new weight although I think my range of movement on the final three lifts only got to 90 degrees and probably didn't go through to hips lower than knees. As a result, not super excited and will make sure I do it again with proper form soon

M/32/160 6'1

95
115
135
155
185

as rx'd
155/175/195/215/225/235(F)

3x5 @ 255

CFWUx2 (late)
45x5, 135x5 warmup
185-195-205-210-210
135x8

3x5 @ 255

135
185
225
255
275
305 pr

My first WOD ever, I've just decided to follow crossfit and see what happens.

M/21/150/5'7"

2x5 @ 155
3x5 @ 160

as rx'd
135,165,165,175,175

M/23/5'10"/197

225
245
265
275
285 PR

M/24/183

145
175
195
205
135

My legs are really sore for some reason

I did this after doing the next days workout (the pullups of death)

135
155
179
190
200 (one rep)

Did this as part of a 2 WoD day. Made up on 5/5.

Burgener WU
135 x 5, 185 x 4, 225 x 3 then -

235-245-255-265-275

I think 275 is a pr.

MarkC/54/M/180/5'8"

Results:
--------

set 1: 185_lbs
set 2: 205_lbs
set 3: 215_lbs
set 4: 220_lbs (pr)
set 5: 225_lbs (pr)

My WOD Log on 21-15-9.com
-------------------------
http://www.21-15-9.com/users/13/calendar/5/5/2009#workout_462

145-155-165-175(PR)-185(PR)
Up 20lbs

M/22/175/5'11"

155-185-205-225-235

Didnt really know where to start. 1st time doing these.

First time on the front squat. Focus on form.
185, 185(fail), 165, 165, 165

First WOD in over a week - wedding and honeymoon took priority!

245
255
265x1 (current 1rm pr)
245
250

Overall a good day. Last time did 260x3 so not too far off. Didn't lose as much strength as anticipated so I'm happy.

21/m/5'9"/178

as rx'd
185
205
225
245
255
didn't know my start point
....coulda gotten more....next time

all sets at 141#

135
185
205
215-pr
225-pr

25kg
35kg
45kg
45kg
50kg

170. Pr for 3

155, 160, 165, 170, 170

185
195
205
205
205

235
245
245
255x2
255x2

m/26/175/5'10''

175
185
190
195
205 (PR)

Working on heavy thrusters has made this lift much easier.

last march: 160 max was workin on form
today:
pr: 185 BW! X3
175
155
135
115
all X3

185
195
205
205
205

115-135-145-145-145

090325 #s: 95-115-135-135-135

185x3
205x3
215x3(PR)
225x1(f)

Dealing with pulled back and slowly getting back in, felt a small tweak on the 225 so backed off after that.

Old PR: 205
New PR: 215

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

135, 145, 145, 150, 155

Did back squat instead

185-205-225-225-205 (rt. knee hurt slightly)

after 2 mile warmup and SF relay 3 days prior

155, 175, 185, 195, 205

First time doing this holding the bar with elbows up and two fingers on shoulders in true Oly form (as opposed to on the shoulders with arms crossed over the top - which pushed me to lean too far forward and scraped up my shoulders pretty good last time), felt a lot better but the inflexible wrists were definitely the limiting factor.

warmed up with an 800 meter sprint, some stretching, and front squats with the bar, 135, then 185, then . . .

205-205-205-225(pr)-225(only two reps)-205

Felt like I could have done the 225 straight through for all five rounds, but didn't want to push it with the stiff wrists.

m/30/5'10/205

165/175/185/205/215

145lbs/32yoa

135x3, 155x3, 175x3, 185x3, 195x3

my upper back lower trap area seems to give me issues. nagging injury from about 2 months ago

worked up to 220 x3

then overhead squats 3 sets- 95-115 130

back squats 225 x3

1 legged squats 3 sets of 5 per leg

adductor work

41/F/130

115 /120 /125 /130 /130F

Did not go deep enough on 2nd FS, failed on 3rd.

5/4/09

CFWU X2

WOD:
AMRAP (15 Min.)
25 KB Swings 35lbs
25 Burpees (Yay Burpees!)
25 Sit - ups

Results =
3 Rounds + 25 KB Swings + 10 Burpees

JD Roper
Pickens High School
BlueFlame CrossFit

3x175
3x175
3x175
1x185,(failed on second rep)
3x185

m/6'/193/28

3-155
3-185
3-205
3-225
1-250

m/32/230/68"

155
185
195
205
210

Done one day late

58/M/200 - 115, 135, 155, 160F (got 2), 155F (got 2).

125
135
135
145
145

C-
125-135-145-155-155

M/28/6'1"/208
245 x3
255 x3
260 x3
265 x3
270 x3 (PR - I believe)

cfwux2
burgwux2

front squat 3-3-3-3-3
wu sets of 95-135 (warming the wrists up)
185-205-225-245-265(pr by 15#)

200
200
200
200
200

m/30/6/200

185
205
225
245
255

Did 1-1-1-1-1-1-1 Push Jerk WOD from 5/6/09 1st.

135 185 225 245 250

m/40/5'4"/142

135
155
165
176
155

33/m/160

135
145
155
165
175

m/29/60kg/166cm

1. 85kg
2. 87.5kg
3. 90kg
4. 92.5kg
5. 95kg

155
155
155
155
155

(Smith machine)

22/M/5'6/180

as Rx'd
175,185,195,195,195

135,185,205,225(2),225(1)

Should have gone lighter

185,195,210,220(2),215

I know I could have gotten 3 reps on 220, but somebody started talking to me during my rest and I cooled down a little too much...ugh! I'll get it next time!

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

done 5 6 09, modified:

15 min elliptical
15 min: 10 front squats 65#bb, 20 situps (10 sets)
5 min elliptical cool down.

163/144 overall

m/35/175

135
185
195
200 x1 (F)
185

135, 155, 165, 180, 155

legs weren't the problem it was more the technique of holding the bar on my shoulders and my wrist positioning.

finished with 3 x 10 sets of rack pulls

Warm-up:

10 x OHS w/ 135#
5 x Full-Range HSPU
10 x Towel Pull-ups
15 Second L-Sit
10 x Swiss ball Sit up, touch back to ground

WOD as Rx'd:

225
295
--------
315
315
315
325
325

Last time I hovered between 295 and 315. Pleased with the improvement.

any tips for getting over 300???

195
245
265
285
295 - felt wobbly

Front Squat 5x3
185-195-195-205-205

135
185
205
225
245F
225

26/m/170
185
185
195
200
200
Then did 4 rds of 135/145 hang clean

Front Squat 3,3,3,3,3; 110, 120, 130 (2), 140 (2), 120

At Downing's Gym, Corvallis, OR. where I used my first ever real lifting platform--very cool.

135-155-165-175-185
195x2

45#
45#
weighted broomstick
weighted broomstick
weighted broomstick

left knee is giving me lots of trouble

Just happened to do this 28-apr-09.
CFWUx3
FS: 93x3,135x3,145x3,150x2,155x1

Playing catch-up...

Front squats...they felt HEAVY tonight.

135x3
165x3
185x3
195x3
205x3 (PR)

m/24/205/6'3''

as r'xd

185/205/215/225/235(f)/225/225

CFSB "b"

Front Squat-centric met-con done 5/7

5RFT
Run 200M
5 Front Squat 160#

7:55

At least a full minute of bar staring...

Front squat wod:225/245/275/295/305

a 5-10# improvement over last time.

225

34/M/202

185
195
205
215
225

26/M/185lbs

170
175
175 X1
170
170

m/30/225
135
185 x 2
155
155
165

45/55/65/75/85/95

done late; today (5/7/09)

26/f/5'2/129#

breakfast: run 45 minutes = 6 miles

cfwu, warm-up OHS, FS, then
WOD: Front Squat 5x3
135-155-175-185-190 (3rm pr!)

then shoulder press 7x1
95-100-105(f)-105(f)-105(f)-105(allllmosssst! but fail)-105

post: gymnastics w/Philip @ G.O.
reviewed the no-hands cartwheel, learned the aerial twist, worked on the butterfly twist, and helped Philip start on progression for press to handstand.

back squat

80kg.

5 strict pull ups in break.

3@155 / 3@175 / 3@175 / 3@185 / 3@185

PR

Short WOD after (DL + Burpees)

107kg

m/31/156

155, 165, 175, 185, 195

32/m/6'2"/205

Just did 3x3 as part of strength work before the pullupalooza. Actually did 1 squat clean plus 2 front squats.

185, 205, 215

Phil 4:13

m/28/220/6'1"

185 205 225 235 235 (pr)

Rehabbing left knee, so just went light, worked up to 115#. Narrowed my stance, toes out. Best depth I've ever had.

KGS
100,100,105,105,105

m/25/6.1/199

185-190-195-200-205 (3 rep pr)

205 x 3
220 x 3
235 x 3
250 x 3
270 x 3 (PR)

5 sets at 205

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

145-155-155-165-165

as rx'd with one set of WU at 135

5 x 175

Had to use smith machine at globo gym in March so not sure how the weight and angle would match this effort. I felt this was a PR. Good form and ready to tackle what's next!

f/25/5'9/133.5

85, 95, 105, 115, 125 (3 rep PR)

205-210-215-215-215

M/27/185

f/27/125

80-100-105-115(f)-110-115 (2 of 3)

NEW PR!!!! 110/115

135,145,155,165,175,185

@thegym

185#
195#
205#
215#
225#(new PR!)

75-95-105-115-125(1 rep)(PR)

M/32/6'1"/250

155
175
195
205
215-PR

My first FS WOD. Will def go heavier next time!

95
105
115
135
135

took a week off while traveling for work.

Started back up with the front squat WOD:

mile warm up, plus 2 rounds of CFWU

95X15
135X8
155X5

175X3
185X3
195X3
205X3
215X3 (failed on 3)

I then played around with some hang power cleans and hang squat cleans with 135.

I was gassed. Working out at 5000 ft is tough. Normally I do some jump rope between sets on heavy days to keep my heart rate up. I never caught my breath the entire time in there after the 8 min mile.

CFWU

40, 50, 55, 60, 60kg

115x4
135x3
145x3
155x2
155x1
back started rounding with 155's

135x3
155x3
185x3
205x3
225x3

M/26/6"/175

1. 185x3
2. 205x3
3. 215x3
4. 220x3
5. 220x3

Question:approximately how much stronger should a back squat be? Now I'm not very experienced with the front squat but I can back squat 335x3. This seems to be a much bigger gap that expected.

WOD
AMRAP (15min)
KB Swings (25,35lb) 25reps
25 burpees
25 situps
rounds-3+25KB+17Burpees

47/M/184
165x3
185x3
205x3
205x3
205x3

m/36/6'4"/94kg

70kg
70kg
75kg (PB)
80kg (PB)
80kg (PB)

Wrists not as sore.

Could have gone heavier but maintained strict technique.

Deepest front squats I've done.

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

155-160-165-170-175
------------------------------
Compare to 090325

140-145-150-155-160

workk out! (:

kb swings(25 pounds) 25 reppsss
25 burpeess
25 sit-ups

3 roundsss & 25 kb swings, 24 burpess! :)

85-105-125-130-135

Crossfit warmup

WOD as rx'd

5 x 70 kg warmup (154lbs)
1. 3 x 90 kg (198 lbs)
2. 3 x 90 kg (198 lbs)
3. 3 x 100 kg (220 lbs)
4. 3 x 100 kg (220 lbs)
5. 3 x 100 kg (220 lbs)

Jennie: 27 F 165# 5'9"
45x10
65x10
Front squat 3-3-3-3-3 reps
95-115-135-145-155

sub'd softball game

225 x 3
245 x 3
250 x 3 (PR)
245 x 3
235 x 3

195-205-215-225-235

@ garage

165#
175#
195#
205#
215# (pr)

WU by doing CF Endurance wod
135/5 wu
160/3
170/3
180/3
190/3
200/3
M/48/187#/72"

185-225-245-255X1-225

185, 205, 215, 225, 235x2

135X3
155x3
175x3
185x3
195x3
205x3

CFWUx3
155-175-185-195-185 (155-165-175-185-185 last 2 times)

185,195,195,215(f-1),205

M/33/70/165

Trying to remember what I did before because my post is missing... hmmm.

95
115
135
155
175

?

The Revrend: M/31/195

185
195
205
215
225 (pr)

The senior citizens at Globo really get a kick out of watching me work out.

185-205-225-235-245

205-210-215-215-220

165
195
225
245(PR)
255(PR)

M/33/190

First time doing front squats. Wanted to figure out my limits.

135
155
165
175(got all 3 but tough)
165

30/m/6'1/210

m/35/5'9/173
CFWU - 3. Reg. Superman. Burgener.
175,185,195,210,220
3/25: 165,175,195,205,215
2/22: 165,185,195,215,215
Make sure to keep core tight. Makes it easier. Helped on last set.
Keep elbows up so weight doesn't get too far forward of midline.
Endurance: 9 200's w/5 times the rest. Treadmill at 12 40 sec rounds. 3:30 rests. 3 min rests last 4 sets.

Not much progress.

Today - 115 135 155 165f 155(2) 145
Prior 1 - 115 135 155 155 155(1)
Prior 2 - 135 135 155 155 155

CFWU 3x10

WU 3x135
165/180/190/200/210
1repx220

previous 1rm 205

48/m/190

205/210/215/220/225. 5 lighter than last

as rx'd:

5x3reps: 80; 82.5; 85; 87.5; 90kg

135-155-155-175-175

cfwu x 3

175 x 2 too heavy

155
155
160
160
165

all below parallel

sets of underhand bench press in between worked up to 5 x 175

did a bunch of standing press sets working up to 3x3 @ 120
1 set of shrugs @ 80lbs

175*3 was the last one. I need work on these.

75
85
95
105
115 only 2 reps because right wrist gave out

34 yom 207 lbs

185
225
225
225
245. Tough

165, 170, 175, 180, 185

28/m/190

275x1x3
280x4x3

CFWU x 2
50kg x 5

w/2:30 rest between sets:
62kg
72kg
77kg
80kg
82kg (2)(1)

150x3x1
170x3x5

M/31/202

I have no weights :(

used 30 lbs DB's .. perfect form need more

60 Lbs

5-5-5-5-10

210, 220, 225, 230, 235

135 lb front squat
115 Ovr head squats
failed 125 lb Ovr head squats

Stocker- 85-95-105-125-140-PR
Meyer-225-225-235-235-245

M/28/213

185
195
205
225(PR)
205

115
125
135
145
145
155

115
125
135
145
145
155

m/30/220
135
145
155
165
175
should have started heavier.

225 x 5

next time go for 1 set max

chinchen - m/30/180/75"
185pr-195x2-205(assist)-185-185x2

gunnar - m/37/190/73"
225-275pr-285pr-295pr-315x1

225
295 had to rest
275
275
285
Realized how much this engages the back.

185
190
195
200
205

at rx
135
145
155
165
175

135
145
155
165 2 reps (poignet blessé)
155

155
155
165
175
185
185 Travaillé a ne pas rebondire en bas

Handstand push-ups 5 reps
Handstand atempt 3 times

115 x 5
135 x 5
155 x 5
205 x 3
225 x 3