Thank you! My hands are torn up!

I knew it..

My legs are shot. I wanted 235 next time this came up but I don't think my legs are in any condition to get there tomorrow.

WOW My legs are totally Destroyed right now and just knew something like this was on the way.
Thanks Coach

Oh yeah bring that 315

23/F/5'6"

YES! Gonna go for a PR of 175!

good work South Americans!
Psyched as all get out for BS! No BS on the BS. Do it deep and do it without fear.

yayyyy goin for a new PR tmrw
cant wait
hopefully my beer curls right now wont impact it lol

Ouch. Did the Thruster/Double Under workout Monday instead of Sunday and then today's WOD so my legs are death right now. We'll see how this works

6 days to raise 37K in the RRG. Let's go people. What's the hold up? Who here has not contributed and why?

6K a day, every day, for six days.

Put on your man pants and make it happen!

321....GO!

Time for any affiliates who have yet to contribute to do so. RRG all the way!

Thanks to crossfit I have converted from a bodybuilding style workout and lost 20lbs going from 220 to 200 lbs at 5'7" and I'm sitting at around 12-13% bf so I hope to loose some more weight. My goal is 190 or 185 lbs.

As for the workout I'm hoping to put up 405 lbs because I've done it in the past for 4 reps just not at my current weight.

~Mr. T

Watching CROSSFIT grow to me is a great feeling.
Good trainers make you better. Thats what happens at CFJAX.COM

The comfort zone is for folks who don't get it.
If you aint seeing spottssss, your not going hard enough.

CAV

Yep No love for the legs on this one going for PR 275!!!

KILL!!

wow, I ran on rest day and did 315-365-365 x3reps today. I don't feel a PR coming tomorrow.

hey FRAT guys... how about a challenge for this WOD? best BS/BW ratio wins?

later,
b
m/32/5'8-1/2"/173

make that best Tonnage/BW ratio since this is 7 singles.

i hope i can move my legs tomorrow :P

Nice. Tore the hands today up today. Looking foward to tomorrow.

I like the music in that video, it's a refreshing change.

video-that was a qualifier?......interesting

Any compare to on this one?

sweet. i love back squats

What does the 1-1-1-1 reps mean??

#19 soulsurfer

That just pisses me off.

stevo,it means were doing single reps as heavy as possible.

For the WOD that just means 7 sets of your 1 rep max. If you put t as 1-1-1-1 it means 4 sets of 1RM.

Interesting choice after yesterday...

Sweet--after I did today's WOD for a PR of 28, and just got done running 3x 200M, 400M, 600M...legs will be lovin' it.

shooting for that cool 450# tomorrow. cranked out 225x27 then 350x6 last week. legs feel good. this could be fun.

not be naive, but who are the FRAT? I like the best BS/BW ratio idea ('cept i'm 205# so that'll be challenging).

3.2.1...GO!

FRAT...Okay, this one will be interesting. I can't do as much as I can without killing my hip! Looks like I'm going to get crushed for a second day in a row!

Whats up CrossFit, New to the game! 3rd day in and feel broke-off!! Love it...

Thanks

Ummm I'm not liking the BS/BW ratio thingy.. being that there'll only be a sixty lb difference for me LOL And for pyschotic head case reasons I am trying NOT to WEIGH myself. How about improvement over last time? Think I had 185 last time this came up. Greatest margin with PR?

Awesome job, South America and Carlox! CF is going to explode by next year down there! Hang on and enjoy the ride :)

Es dificil saltar en la arena. Mientras tanto, que padre que esta comunidad incluye gente de mas y mas lugares. Todos pueden beneficiar de ejercicios funcionales :).

It's hard to jump in sand. Meanwhile, it's sweet that this community includes people from more and more places. Everyone can benefit from functional exercises :). (At least I think that's what I wrote)

brian p - no
pony - no

We will go the Crossfit way: heaviest successful Back Squat wins. The weight doesn't care about your gender,height, weight, or if you have had a meal before your WOD. It never changes and it doesn't discriminate. 315# is always 315#.

andysCO:

FRAT is an acronym for f#@k reading all that. This was originally coined by the great and powerful Jakers and was used to precede a lengthy post. Then it got beautifully lost in translation by our loving South American friend s'more. Strong Lil' Pony, Cougar Hunter, Cookie, Herm, myself and others threw fuel on the fire in the early going and then it just became a fixture.

Nowadays it's used as a slang term referring to the group of regulars here who post times, share stories and encourage and support one another. The "FRAT" is non exclusive and welcomes any and all who appreciate a good workout, full frontal hugs and bad English :-)

Go FRAT!

Comment #298 - Posted by: Playoff Beard at June 5, 2009 4:56 PM

---------------------

Herm, did you get my Cindy rounds?

As Rx'd: 20+5+4 (PR)

Two wods today, I'm smoked!

Oh, the horror of more squats! I'm sitting in my basement after Cindy, knowing that I can barely walk up stairs. At least I am learning how to do WODs in the morning. Thanks to everybody who emailed me with advice a few weeks ago, and the full 27 rounds of Cindy I finished today because of that help (5 more than last time).

What are we comparing to?

Did they miss the date?

Tres. Dos. Uno... Vamos!

Got'em, Jer. We're just waiting on jakers now.

Frat

Quick couple of questions:

I was recently on TDY for the military for the past couple of weeks so I had to eat out alot, but when I ate out I used the perferred zone meals. Now that I'm back home I realize I made huge gains while I was away, but I'm starting to think I was way under my blocks.

So here are my quesitons and my basic daily diet while away.

1. How many blocks is a Dunkin Donuts Ham Egg and Cheese with the top bun trown away?

2. How many blocks is a large Wendy's chili with a couple crackers?

Also here is my basic diet while I was away.

Morning: Ham, egg and cheese on a english muffin top trown away

Lunch: Wendy's large chili with 2 crackers

Snack: Protein Plus Power Bar with 4 macadamia nuts

Dinner: Was a 4 block meal

Snack: Also depending on what I did at night I would consume a 1-2 block snack in my room.

Any advice would be appreciated.

Thanks,

Mr.T

Hopefully i'm not throwing gas on any fires but a thought on your all's friendly competition and the bw/bs ratio:
It seems necessary to have some kind of way to proportionally judge the contestants in some way or another. Weightlifting, wrestling, boxing, etc all use weight classes to balance the playing field, otherwise the heavyweights would usually dominate the contests and hardly anybody else would feel compelled to participate.

I'm not trying to step on any toes. I just call 'em as I see 'em.

Did 21 rounds of Cindy tonight (no kip yet darnit!!) beat my PR by 3 :) Progress is LOVELY!! Hearing my 8-year old say "Good job, mommy!" is PRICELESS!! :) Rest day for me Wednesday so back squats will have to wait. GO FRAT GO!!

yay cookie on your Cindy
boo cookie on not helping a sistah out and competing LOL I only agreed to this cuz I thought you and Cynthia were in on it. bah!

#29 Herm: You and me both. Iron plates, no spotter, no way to safely bail out...numbers are going to be embarrassing. Oh well, 3-2-1 go!

#42 Cookie: Dang girl, you beat me! Nice work :-)

Jakers: Get that score to Herm asap!

Night all :-)

Psssst,

Your balls are flying.
Bumblebee tuna

Hey what's up with crossfitrrg.com? I'm trying to donate some money via paypal and it says that they're not accepting money when I click the donate button.

Herm at June 9, 2009 7:40 PM
Pardon me for sticking my nose in, but this seems a bit unfair. Crossfit scales the weights on the W.O.D.'s, thereby recognizing the physiological differences between men and women. tonf at June 9, 2009 8:11 PM is right, weight classes exist for a reason. Show of hands, how many firebreathing <175# women can back squat 315#?

May I suggest that the winner of the competition be the person who squats the highest percent of his body weight? This may not entirely equalize gender differences, but it at least gives the 140# competitor a shot.

#41 tonf:
"Weightlifting, wrestling, boxing, etc all use weight classes to balance the playing field ..."

I respectfully disagree. Basketball, football, tennis, golf, hockey, baseball etc all do not use weight classes to balance the playing field. If you are too slow, get faster. If you are too small, get bigger. If you are too big, get smaller.

Sorry Pony Girl - I'll jump in after the Cert!

#43 Pony - only leg stuff for me for a minimum of 2 weeks after surgery Friday :( Next challenge I say we take the boys down!!Barbies RULE!! lol!

mississauga dave at June 9, 2009 8:41 PM
I disagree with you. First, golf may have a wide range of competitive weights, but it hardly can be lumped in with the physical demands of basketball, football, tennis, hockey, or baseball. Second, basketball, football, tennis, hockey, and baseball DO have weight classes. Take football. It has ONE weight class: huge. Ever see a 130# pro football player? It has a weight class and all other weights are excluded. It also has a de facto gender exclusion.

It would be grossly unfair to ask the women to compete with the men in this FRAT competition, head-to-head, in a pure strength movement. Much like challenging them to pee higher up on a wall.

Cynthia you need a Barbie name. Take the quiz on FB and get back to Inmate Barbie and Mardi Gras stat!

Goat you lost 3 lbs in 5 minutes?

I had surgery on my knee (right miniscus) in 2007 and recently (last week Thursday) I re-injured my knee during burpees and the stairmaster.

I want to continue to do CROSSFIT, but I am a little skeptical. What suggestions do you have for me so I can continue to do CROSSFIT without loosing my fitness level?

Well, pony, I had just enough time between posts for a trip to the bathroom. My mood is quite improved.

Wow.

That means I have to scale the beer in quantity and type for the winners and losers, but not just for gender and weight, but also age, the amount of weight you lose by, and the amount of rounds beaten by.

It begins as a simply thought of fairness to a challenge we're just playing for fun (and beer) anyhow. I appreciate and understand fairness in the CF Games, but not in a little side challenge. Besides, I'm the challenge creator, so I get to fix the rules to benefit myself ALWAYS. LOL

We are all going to get in better shape regardless, and I'm gonna have fun collecting my beer in July :)

Where is jakers?

mississauga dave, i didn't make up the weight classes for boxing, weightlifting, etc. I was just pointing out that they exist. I'm pretty sure anybody who competes in them that doesn't weigh 250 pounds appreciates them, since it allows them to compete to begin with, which is what they're there for. You're also not going to see the Oakland Raiders play Clark Moores Middle School

Goat,

I may have misinterpreted the initial comment. If the competition is a 1RM Back squat then you are certainly correct. If the competition is a balanced fitness effort then I believe my comment would make more sense. Misinterpretation I believe. The sports I listed were of course not balanced fitness efforts, but they are certainly much more balanced than a powerlifting competition.

Love the analogy you finished with by the way! Although I would point out that these sports generally have separate female competitions like crossfit does (if there is enough participation to do so).

Squat hard tomorrow :).

Herm,
ok just do this, it's so simple:
subscore = bs/bw * squareroot of barbell circumference + the weight of your hair in grams

score = 1 / (subscore to your shoesize power)

I'm going to take a page out of Goat's book and make a trip to the bathroom right before i squat to improve my score

Playoff Beard Party Bus Challenge

Tuesday 6/9: Time's up!

1 Eric G - Mary as Rx'd, 8 rounds...you don't even DRINK!
2 PB&J - Cindy as Rx'd: 20+5+4 (PR)
3 Herm - Cindy Scaled (pull-ups), 15 rounds
4 Pony - Cindy scaled (pull-ups), 13 rounds plus 5 PUs
5 jakers - DQ! You owe us all a beer!!! :)

Standings so far:

Eric 1 /Herm 0
Eric 1 /PB&J 0
Eric 1 /Pony 0
Eric 1 /jakers 0
Herm 0 /PB&J 1
Herm 1 /Pony 0
Herm 1 /jakers 0
PB&J1/Pony0
PB&J1/ jakers0
Pony1/jakers0

mississauga dave at June 9, 2009 9:10 PM
I agree with that. Certainly yesterday's Cindy WOD should not have been adjusted for the various competitors, except as they personally felt the need due to their own weaknesses. But then any adjustments they made should be accounted for in the scoring as well.

On a side note, I've been looking for a pee-high-on-the-wall competition, I think I would do well at this. Can anyone help me out here?

#57 tonf:
"You're also not going to see the Oakland Raiders play Clark Moores Middle School."

Age categories actually make more sense to me than weight categories. Where a balanced fitness competition could be inclusive of all sizes it certainly is not inclusive of all ages. Maybe an 18 and under competition as well as a 50 and over competition at the CrossFit games? That would be fun.

tonf at June 9, 2009 9:12 PM

I always make a trip to the bathroom before squatting heavy, because of that one time when I didn't...

HEY!!!

I sent you an email at 9PM on the dot with my score. Granted I'd still come in last and owe everyone a beer. But I didn't DQ. I lost fair and square. Dang it.

im going to pull a squat rack and the barbell into the bathroom and squat over the toilet just in case after hearing that

I just wear adult diapers. Luckily I work out at home so nobody knows this about me....errr, oops.

GFCM's open house this Thursday night

http://www.guerrillafitness.net/AnnouncementRetrieve.aspx?ID=23517

whats with the potty humor tonight?

I'm looking for some good "all-around" shoes to wear instead of running shoes for the non-running days. I saw somebody on the affiliate blog swear by the old school Asics Onitsuka Tiger. I'm not much interested in powerlifting shoes (go barefoot on heavy days). Any suggestions out there? Thanks.

pony you started it all by asking goat how he lost 3 pounds in 2 minutes

I know he recently lost weight and hadn't changed his stats (and that he's not really 6' tall either) I was calling BS :)

It's a fantastic weight loss program. I highly recommend it. All it takes is three cups of broccoli per meal.

or GS, as it were

Seriously, should I be listing myself as 5' 11-3/4"?

Good night all i see you tomorrow. Im east so it's late. It's been truly excellent - i learned what FRAT means finally and how to squat more safely and hygenically and how to lose 3 pounds in a hurry. And mississauga dave, i see your point, and i was wrong about the raiders, they should probably play clark moore's middle school every once in a while to keep them humble (them being the raiders).

Warm up: reps with 45, 135, 205
275
295
315
325 PR
335 PR
345 PR
345 PR
Total: 2235
Garage, PM

I usually only comment to post my times, but I'm bored, so I wanted to throw my $0.02 regarding weight classes for the back squats.

Crossfit doesn't really have weight classes, but it does distinguish between male and female weights. Usually, the female weight is about 70% of the male weight.

So, all you have to do is multiply the 1RM of each female in the FRAT contest by ~1.43, and that should convert their number to something on par with the men's weights. Alternatively, you could multiply the men's scores by 0.7 (slightly more accurate).

Taking it as a ratio of bodyweight is unfair because-- speaking in general terms-- men will usually lift more than women of the same bodyweight. Also, lighter competitors already have the advantage in pure bodyweight WODs, such as Cindy/Mary, any running, Tabatas, and so on.

Cheers!

#68 -- I wear flat sneakers, like converse, or skateboarding shoes, like DC shoes. Both are nice and flat, provide a solid foundation and don't have a squishy, wedge heel in there to throw you off balance.

135lb * 7

I believe I saw Chris Spealer in the video today :-)

Have Fun, Train Hard,

Billy

AARG the RRG donate link is still not working. How many thousands of dollars must be slipping away because of this oversight!

still struggling to walk. squats were pretty ordinary

50-60-70-80-85-90-95

What should the weight progressin resemble for BS 1-1-1-1-1-1-1?

Mississauga Dave and Tonf...

think everyone is missing the point in regards to bw/bs.

This is the reason I love crossfit. Yesterday Cindy today Bsqt single. It is true a 250lb athlete should have a better max squat compared to say one who is 175lbs, and on the contrary that 175lb guy should kick the big guys ass in cindy. Granted it doesn't always work out this way as we all know.

Proportionally judging contestants in weightlifting or boxing and such is a way to measure performance in a specific and specialized sport or task. That sounds nothing like crossfit. Furthermore if you take a look into competative weightlifters PR's compared to their BW you would quickly notice that the smaller weight classes will always have a ratio higher than the heavier weight classes. The best lifters at lighter weights have clean and jerked 3x bw while the bigboys don't always get 2x usually despite lifting around 600lbs at times.

Get over the bodyweight ratio fixation, and need to quantify in order to win. Just do the work, and realize that the bigger guy who's ass you kick in metcon wods daily is probably gonna squat more than you and good for them. If the WOD is all 1 rep squats and not best 1 rep sqt/bw or max reps at bw, then im of the opinion that the heaviest weight taken below the hip crease on the back wins.

135
155
175
175
185
185
195(pr)

Hey FRAT! We need to make our own T-Shirts for the games!

I'll probably be there Friday and Saturday.

I'm going to make my own T-Shirt that'll say:

"PROPS TO THE FRAT!!!"

That way so you know who I am! ;)

well said JD - if we look at the competitor info for the Games qualifiers, we see most of the guys in the 150 - 190 pound range. If you look at two world class athletes in Speal and John Welbourn (who is probably 2x Speal's BW) you'll see that the lighter guy has more events to suit him than the big fella.

I think there is some need for adjustment for make vs female on the heavy lifting however - not the Girls and pure metcons which work just fine as is and not for the hopper WODs which are normally scaled). I agree with the earlier Nick that a percentage proportionate to that used in scaled WODs of about 0.7 is fair

either way, what a great sport Crossfit is going to evolve into

I haven't got much of a weights selection at home (and there ain't no gym for miles), so I just maxed out on as many 100lb as I could muster. It's not the same!!! So I'm gonna have a go at Mary since I turned her down yesterday in favour of Cindy.

It looks like the compare to is 070711.

http://bit.ly/070711

You gotta be kidding me! My legs are shot..can hardly walk! This should be interesting

The Rx for the day as 7 single back squat reps. You did know that Crossfit was a strength AND conditioning program?! No met con today although if you hit it as hard as you do on those WOD's you will be just as wiped. As with the deadlift last week use it as a chance to rack up a new PB or get some volume at a high percentage of your current 1 rep max.

No reason at all not to get your Crossfit Warm Up in and then work some lighter back squat reps ramping up to your working range for the singles.

For form guidance, check the many vids and articles by Coach Rippetoe in the Crossfit Journal and on the Exercise Demo page. If you are unsure about your form then forget about maxing and work the movement at a comfortable load for higher reps.

As usual, for all things scaling check out the BrandX Scaled WOD's linked under Start Here on the left hand side of this page.

Cheers, kempie

m/43/185
345-345-345-345-350-350-350

I really needed to boost my back squat for CF total. Perfect time to practice. My gluts and adductors already do not like me, this will give them all the more reason! Best to all!!

m/41/5'6"/145

225
245
250
255
260
265(pr)
245

Mr. T - HOLY WOW! Cut out the Crap (Fast) Food and watch your bf% drop!!!

Gonna hit a max of 365, Gonna hit a max of 365, Gonna hit a max of 365, Gonna hit a max of 365, Gonna hit a max of 365.....

Just wondering if anyone had any comments on my #40 post.

Thanks,

Mr.T

(135x3)

205
225
225
225
245 (pr - bad form)
245 (better form, not great)
225

34/M/6'/180

185
205
215 (F)
215
215 (F)
205
205

CG E City Results
Team, This mornings results:
Backsquat 7 sets of 1 max weight
Santiago-205, 225, 265, 285, 315, 335, 345
Leary-205, 225, 245, 265, 285, 315, 325f(failed)
Day-135, 185, 205, 225, 225, 235, 235f
Wolfe-135, 185, 205, 225, 245, 255f, 265f
Jaramillo-135, 185, 205, 225, 245f, 255f, 255f
Adams-135, 185, 205, 225, 245, 255, 265f
Schilleci-135, 135, 185, 205, 225, 225, 225f
Keep it up!!!

all weights in KG.

110, 120, 130(f), 115, 120, 125(f), 120

Post: Box Jumps from seated position. Started with 20" and just added plates until I ran out. I don't know exactly how high but a little hight than my waist before I ran out of plates.

I guess my legs are just wrecked from the last couple WOD's. I'm still feel'n it from Sunday!

On another note, I just recieved Every Second Counts and watched it last night... F**K'N AWESOME!!! I wanted to go do a WOD at midnight when it was over. Great job guys, I think it will do really well shedding light on our community to the non-koolaid world.

Awesome, just did sprints this morning but I work 1 wod behind for planning purposes, so this won't be until tomorrow around noon so i should be good and sore from doing Cindy tonight.

Keep on bringing the pain! Thanks CF

135
185
205
225
275-ugly
275-better

M/26/6'1/175

w/u: 500 M Row

WOD:

45 x 5
95 x 5
135 x 5
185 x 3
225 x 1
245 x 1
265 x 1
275 x 1(f)

First time squatting heavy at 7 in the morning. It's not an excuse, but maybe that's why I wasn't able to lift 275 . . . hopefully.

485 pr.(scratched 495) Thanks to my x-fit coach b. mandock...thanks buddy.

30/5'8"/185

Rest day today...jujitsu and heavybag work.

Tomorrow June 11:
20 mins of
- 65lb push press for 12 reps
- 10 pullups

Got tix to see UFC 99 LIVE in Cologne, Germany this coming Saturday. My 'dictions: Silva pwns Franklin, Velasquez chokes Congo, Davis submits Hardy via leg triangle, fisher KOs Uno, Cro Cop KOs Al Turk, Swick KOs Saunders (Ground n Pound)....dont' really care about the other fights :P

All 7 Rx'd at 315.
Day 47 of the Burpee Challenge completed.

245
255
260
265
270
275(f)
225

"I sent you an email at 9PM on the dot with my score. Granted I'd still come in last and owe everyone a beer. But I didn't DQ. I lost fair and square. Dang it."

Comment #65 - Posted by: jakers

Playoff Beard Party Bus Challenge

Tuesday 6/9: WITH jakers' Cindy

1 Eric G - Mary as Rx'd, 8 rounds...you don't even DRINK!
2 PB&J - Cindy as Rx'd: 20+5+4 (PR)
3 jakers - Cindy as Rx'ed, 14 rounds
4 Herm - Cindy Scaled (pull-ups), 15 rounds
5 Pony - Cindy scaled (pull-ups), 13 rounds plus 5 PUs

Standings:

Eric 1 /Herm 0
Eric 1 /PB&J 0
Eric 1 /Pony 0
Eric 1 /jakers 0
Herm 0 /PB&J 1
Herm 1 /Pony 0
Herm 0 /jakers 1
PB&J1/Pony0
PB&J1/ jakers0
Pony0/jakers1

28/6'8"/219

315-315-335-335f-335f-315-315

No joke- arms were still so sore yesterday, from Sunday, I started feeling sick. I played with BS 5x5, and attempted yoga for an hour, but ultimately did not do too much or go all out. I ended up taking a shower, putting on some bengay type cream on my arms, and going to bed ;)

Arms still a bit sore but hoping for a better day today!
Erin

28/m/79kg

130-135-140-145-145-150-150(f) (kg)

PB of 150. Should go about an inch lower but will count it.

I decided to compete in the Raw Powerlifting Nationals July 24-26. Am doing a qualifier in Neenah WI June 20....not much time to train, but I can do the three lifts as they don't bother my injuries. I'll put up enough at the qualifier to get into the Nationals and keep my focus on training (what little time there is anyway) for the 24th of July. I just need to figure out my openers for the three lifts this week.

From Sunday and Tuesday this week:

Back Squat: 205x5x3 - easy. No belt, well below parallel.
Bench Press: 145x5x3 - easy. First rep of each set had one second pause on chest.
Sumo Deadlifts: 280x1x3 - easy. Deadstops, no belt
Standard Deadlifts: 260x1x3 - easy. Deadstops, no belt

Couldn't make it to the gym. Ran a 5k trail run instead: 31:59.

Comment #112 - Posted by: Kelly Moore

Nice! How is your shoulder doing nowadays? I hope you do well at Nationals. This is the epitome of Crossfit. Pick up a sport and run with it! I love it!

24/5'9"/186
CFWU
1 mile run 10:00
1-45lbs
2-135
3-140
4-145
5-155
6-185
7-205
1 mile run 5:00

Comment #77 - Posted by: Nick Wise

Male vs Female max loads...Good point to ponder, I asked the contestants what they thought about it. I will do this democratically :)

#86: Daniel Krull: That's awesome. Cookie also had the idea to do t-shirts some weeks ago.

We'll probably have a FRAT banner or something on the side of the party bus, so you can find us that way too!

I'll be looking for you :-)

M/35/185

135
185
225
245
265
275
295

All of these were done "ass to heels" with a wide stance toes pointed out-my best on here was around 405 but i only went to parallel-this always seemed to hurt my knees-all the way down feels better and is less stress on the back

Sorry, working behind (playing catch up from injury) - anyone know the name of the song from the dirty south video a few days ago?

31/m/5'10"/210

315
315
315
315
315
315
315

I wanted to go heavier, but my legs were worn out this morning.

For the second time, does anyone know why crossfit RRG isn't working with paypal?

Heaviest weights since back surgery
135, 155, 165, 185, 185, 185, 185

then did 1,000 reps on legs (legpress, leg ext, leg curl, hip abductor, RDL, and calves)

500 jump rope

that was a great video.....
even with limited equipment and one sand they got thru the WOD

Congrats to all those athletes for competing...

you're looking good Geoff!!! good luck to you and those that made it to Aromas!

had to stop the video..looked like someone needed to educate on form...

Back Squat: 1-1-1-1-1-1-1

warmups of 5x 45/95/135 deep

185, 205, 225, 235, 240 (PR +5), 225, 225

rested, then hit 5x 135 very deep and 5x 45 OHS.

Today felt good, even though I was tired all through today's mission and even jogging to the gym.

Get some.

(First Timer)
34/m/6'/175

185
205
215(pr)
215
215
225(pr)
225(pr)

23/M/5'9/155

135
185
205
225
245
265(f)
255

Great success!

M/24/5'9"/195

Back squat 1-1-1-1-1-1-1

CFWU X3

265
275
280(F)
280(F)
275
275
280(PR) Finaly I new I could do it, I was just punking out on the previous sets.

DO WORK!!!

24/m/6'7''/225

Back squat 1-1-1-1-1-1-1

185
205
215
225
235
245
255 (PR +20)

Finished up with some 135# deadlifts for form. Think I'm finally getting it. We'll probably start bumping up the weight for those soon and see if I can keep the form when I go heavy.

225/275/295/315/295/275/225

M/31/177/5'8"

225
235
245 fail x 2
225
230
235
240
250 PR! - It wasn't pretty but it was completed :D

Keep up the good work everyone!

m/30/5'10"/202

Finally a WOD that I can post some good numbers on.

295
315
335
355(F)
355
365(F)
365(PR)

After 315 the lifts got REAL slow...

still rather new to CF...one days like this which are strength days what should one being doing as a warm-up in addition to the CF warm-up?

bw 165

295 - depth may have been an issue

225-225-225-225-225-225-235

This will be my 3rd crossfit WOD and i'm really enjoying it. I wake up excited to see what the WOD will be for the day, but still learning the terminology and exercises.

Is the weight listed for the back squat the amount you have on your shoulders, or that amount plus body weight?

275
315
335
355
365 (no spotter and wasn't happy/comfortable with my depth)
315 (focused on depth)
315
225 x 5

m/29/5'11/170

still brutally sore from thruster/double-under

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

considering I have done 115 for 4 reps, 120 for a max is ridiculous

Ryan m/32/6'/185 at June 10, 2009 7:11 AM

The weights listed are the amount on your back. Don't add in your body weight.

M/27/5'9"/158

Not my day today...Legs still brutalized from the last 2 wods... 25# off my pr
WU - 135x8, 185x5, 225x3

265 (f)
265 (f)
265
255
260
265

225x3

I'm in the middle of an eight week 20 rep squat strength challenge. Did 20 at 205# yesterday. Interested to see if it will change my max at all. Its been a long time since I maxed my back squat.

Be doing this one when I get off shift at 1910 hrs.

225-245-255-265-275-285-295

ass to ankles

20/m/157/5'9

Thanks, Goat. looking forward to it.

m/37/180cm(5'9)/83kg(183)

Small back problem did it in Hammer Strenght V-Squat with 24,5kg starting resistance. Added on:

140-150-160-170-180-190-200-180kg

Saw plenty of stars on the 200kg (440lb) lift.

C: 275,315,315,325,325(f),315,315

Cindy rocked the legs yesterday not so good today.

M/22/6'1"/198

225, 245, 265, 285, 285, 285, 315

Kelly Moore #112

Good to see you here!

315
315
315
315
315
315
315
Browning: 25/m/5'11/183
Mullinax: 31/m/5/10/175

After a 4 mile Bike ride to warm-up. I honestly thought I'd get better than this.

225 x 2
275
275(f)
255
265
265
265

m/27/210/72

warmed up with hand stands and 135lbs squats

225
235
245
255
265
275
285 pr

255, more weight next time.

225
275
300
325
350
375
395

M/5'8"/215/45

I love BS's!

As rx'ed

385
395
405
415
425
435
445

Total:2905

I'm going to crack 500 on BSs and DLs before October. CrossFit forever! Long live the WOD!

135
155
175
205
225
245
265

M/48/6'/184

135 x5 w/u
185
225 depth issues
225 depth issues
185 nice and deep
195
200
210

245 lbs

345# as rx'd

gotta break 360 next time.

275
280
285
295
305
315
320

140,150,160,170,180,190,200

Suitcase deadlift pull/push (Mar. 07 journal)60/25lbs

second time doing back squats really, last time i think i chickened out at 155. really happy about today

CFWU

135
155
185
205(f)
185
190
195 PR

Forgot to say warmed up with:
10 C2B PU
10 pushups
30 Sec L-Sit
Samson Stretch

OHS 1RM PR: 165

Awesome vid! Good luck Geoff&Carlox!!! I will be cheering for you!!

Male/21/5'5/132lbs

132
176
198
202
209
220
225(pr)
170% ^_^

back squat in pounds:
305x1
315x1
325x1
330x1
335x1
340x1
345 miss

Oh, forgot to mention that my old p.r. was 275#

CG E City 1130 Crew:
Beidler-135, 185, 205, 225, 245, 265, 295
Niijar-135, 185, 205, 225, 245f, 235f, 225f
Keep it up!

315
335
355
365
375
365
365

M/33/190

As Rx'd

275
285
295(PR)
300
305
305
305(f)

Woo hoo!

cfwu

315 each set - need to work on ROM - did 2 sets of 6 at 225 following the WOD and got better ROM

M/31/66.5"/146

Really worked on form, watched and rewatched and rewatched Rippetoe's videos stressing that you really lift with the small of your back. So worked hard on form for a few sets w/ multiple reps at 95, 135 & 185. Then did 225/225/235(pr)/235...started to shift weight to the toes instead of heels as I lifted up. NOT GOOD. So on the next attempts I widened my stance, pointed my toes out a little more, and made sure I got my ass down low. Felt great doing two sets of 3x @ 185. Can't wait for the next 3-3-3-3-3 for BSQ.

205-225-235-245-255-265-275 PR!

South American Qualifier~ bet doing everything in the sand added an element of "constantly varied"!

CFWUx3

155x1
185x1
200x1
210x1
220x1
225x1 PR(old PR was 220#)
230 fail! great depth..no dice gettin' it up there!

1/2 mile treadmill run on 7% incline.

COOKIE~ will be time to set sail with the Captain soon enough-can't wait to have you join me!

m/36/214/5'11

185
225
255
275
285
290
300(f) - Failure because I didn't even make it to parallel before I had to get back up.

Next time, I will start higher on the weight.

I'm oh so very new to Crossfit but my friends all swear by it, and I know I got a ways to go. I'm excited to get started. Hopefully I won't have to use a broomstick!!

M/63/197. No squaat rack avaiable- tried to use weight bench for rack--near suicide.
Subbed 1.7 mi walk (w/slow neighbor): 27:30

Couple hours later:
10 rounds for time (alternating sides), - NON-virtual shoveling w/ gravel & wheelbarrow. 37:00 including raking level.

Does anyone remeber the challenge workout vid with Freddy that was a team challenge and involved ohs and du. Where is it?

60,80,85,90,95(PR),95,95,95,95 kg

155-185-225-295-295-295-295

10 burpees for time - 8:01

correction - 100 burpees for time - 8:01

m/39/158
225
245
295
215
325
330 (f)
325

M/25/140/5'11"

185
195
205
215
220(Old PR)
225(PR)
230(New PR)

275
295
305
315
320
325
330

Cindy - 22 Rounds + 5 Pull - Ups + 5 Push - Ups.

Oooh rahh- this was a fun workout!

5 rounds:
10 KBS, 35#
10 Burpee Box Jump, 24” box
10 Turkish get ups (5 each arm), 25# DB
10 Pistols
=24:48

Erin

33/m/210/6'5"

legs trashed from yesterday

295
295
305
305
305f
295
295

My new max rep is 345....could be a bit deeper.
I hate getting stuck (not a crossfit gym can't dump it)

BS 1-1-1-1-1-1-1

235
245
255
265
275(PR!)
265
255

M/34/202/6'

m/38/5'10/160

i haven't done these since high school so i kept surprising myself

45 x 10
135 x 10
185 x 3
195 x 2
205
215
225
235
245
255
255
265 (PR)
265

i never failed so i feel like i should have tried for more, but i barely made it past parallel on the last one and i was pretty much done

Frat:
can i go to the palyoff bus beer challenge?
i want to meet you in Aromas friends.
i'm gonna give lots of beers my legs are sore since thrusters-du!!!
big hugs-bad english
Carlos

185
205
225
245
255f
245
245
250

i did 5 rounds of
6 cleans and jerks @ 160# (bw)
6 muscle-ups
=10:02 (pr by :58)

275
295
305
315
320
325
330

M 34/5'7"/138
225-225-275-275-275-275-300

41/m/155
warmed up with a mile on the eliptical trainer
295/315/315/315/315/295/295
only did half squats

Carlox,

I think you are kind of a ringer for The FRAT Games since you actually "Qualified" for The Games.

But if Herm will keep your score and everyone else is cool with buying you a beer everyday. Sure come play with us. And whether you do the challenge or not the bus wouldn't be complete with out you.

F/27/5'0"/108
155
155
165
165
175
185 (old PR)
190 (PR)
Felt great, ass to ankles, going for 200 next time

as rx'd somehow after all the leg stuff I have done in the last 3 days.....

225
275
295
315
325
325
225 5 times

then some muscle ups

m/24/6'3''/208

subbed 5-5-5-5-5 back squats

185-195-205-210pr-185

#23, didn't mean it in an insulting way, I was talking about the exercises they had to do with the weight they were using, just thought it was interesting comparing it to other qualifying videos on here I have seen, that's alll......no worries

Back Squat 1-1-1-1-1-1-1 reps

Warm up
30 ring pushups
30 ring dips
30 situps 40lbs
30 back ext 40lbs
10 kips pullups
10 dead hang pullups.

squats warm up
5x85
5x105
5x135
5x155
5x175
5x200

1.215
2.225
3.235
4.245
5.255
6.265
7.275
8.280
I know 8 sets, and all that warm up, this was Brady's methodolgy, I just folled him through it. Good workout though.

90kg-95kg-100kg-105kg-105kg-107kg(f)-105kg(f)

230

Limiting factor wasn't leg soreness after all. It was my sore back that did me in! As soon as I stood the weight up out of the rack my middle back started trembling. I was having a hard time keeping my elbows up, too. My arms are sore.

210, 215, 220, 225, 230, 220

M/25/175

As rx'd
275/295/305/310-f/275/295/300-f

185
195
205
215
225 fail
215
205

205
225
235 PR
240 F
225
225
235 F

m/36/6'1"/197

275 x 3
295
315
315
315
315
315

Worked on form, depth. Maybe next time will go for pr.

Basketball for 45 min after WOD.

245
265
285
295
300
305 OLD PR
310 PR

Gosh, ya know I would really love to do this but honestly I just put 16000 pounds of rocks in a wheelbarrow. I'll call that my WOD for the day.

165-175-185-195-200-205-210f

Last CFT my squat was 195, so I'm happy I beat it by 10. My PR is 225 but that was to a D-ball, I'm going deep without it from now on and it's way tougher.

M/43/6'0"/175
65x10
115x5
warm up
165
185
205
225
235
245 old PB
250PB
took forever to get back up from 250, thought I was going to have to dump the weight but I fought through it! Man that feels good!

335
345
365
365
315
365
365

What is a good CF series for 1 week on the road without any access to weights? Pull up bar is the only equipment available. Thanks!

Warmup: CFWUx2, 135x10

225
245
265
285
305 (fail - not close)
295
300 (fail - close)

Finished off with 225x5 - continue to work on form.

No PR today (current is 295). Got a little excited going for 305 - mentally I didn't have it on that one. 295 was good, clean form, but tough. 300 was really close - I came off the bottom fine, just got stuck a little on the way up, and couldn't quite recover to push through it. Probably mental as much as physical.

M/22/6'0"/175

45 x 10
135 x 10
185 x 5
225 x 3
235 x 3
245 x 2 *PR*
185 x 5

275
315
325
335
345
355(F)
355

225-235-235-225-225-225-225-lbs.

m/42/162/6'

185, 205, 225, 235, 245, 255, 265(failed-depth)
Depth an issue for last three

with the 1-1-1-1-1-1 is it 1 rep of the most weight you can do or as many as you can do 7 times?

m/42/162/6'

185, 205, 225, 235, 245, 255, 265 (failed no depth)

depth an issue for sets 5 & 6, too

47 / 178

did Weighted Pull-up sets per CF Knoxville Strength W/O 3x5 - 25 for warm-up

200-220-230-240F-220-220-220 (On Smith Machine - boo!)

225
275
295
305
315
325
335 (Stuck for a moment or two on the way up near bottom).

PR by 20 or 30 lbs.

warm up: 2 rounds max reps 135 lbs/stretchings
245
265
275 (PR)
275
275
275
275

I am drinking raw eggs as I type, preparing for my FG squats. I was going to ask for a pinch squatter, and call in Goat as my stand in. But I've got my big girl pants on (and hot knee high socks too) so I'm gonna do the best I can :)

BS 7x1 245-265-275-285-295-305-315(PR+15)
SP 5x5 95-115-125-125-135(2)
Floor Power Clean 3x5 135-155-175
DL 225(10)-315(5)-335(5)-355(5)
Sets of 6 GHD in between all sets.

Warmup: 2 rounds skills and drills 45-65 DL, HPC, PJ, FS, SJ, BS, HSS, OHS.

Shoulders sore and tired today, now why would that be. Great day, long but well worth it. Wore the Chuck Taylor's again, loved them, starting to wonder if I wasted my money buying Do-Wins. I could see how on heavy olympic lifts I might want more under my heel.

33 yom 215 bwt

bike 10 miles to gym

warmup speed ladder, squat therapy, handstands
split squat clean
125x5/145x3/165x3/175x3/185x3/195x2 failed on third rep/205x1

bike 10 miles home

The farm down the road from me sells "free-range eggs". I stopped in the one day to ask them if they would mind me going out in the field and chasing down my own eggs, so I knew they were super-fresh, and they got all pissed off and threw me out! Ingrates!

#213 JB

When I was on biz trip to Japan a couple of weeks ago I did the following in the hotel room:
50 each
Burpees
Sit ups
Dips
Squats
Push Ups
Superman Back Ext.
Lungs
Hip Rotation

23 minutes..was gassed.

f/39/175/5'11"
No rack, only have metal plates and no spotter.
soooo... I did a clean followed by a deeeeep front squat.
95,115,135,135,135,145,145 lbs

I'm happy to say that after 4 weeks of crossfit, the cleans are going great. Only 30 lbs off my pr from 15 years ago.... back when I was a full time athlete, no kids, no real job.

Max load was 130kg (286#) for 2 reps.

Both hips feel terrible! This will be the second day in a row I'll be crushed in the challenge. Time to foam roll and feel sorry for myself.

Howdy to all! This was a great workout - love the strength days but I stink at squating. Just gotta keep at it. Forgot to tell everyone that I have been seriously committed to Crossfit for 6 months now, dabbled with it for a year before I could get things figured out. It's awesome! There is nothing like downloading the workout and trying to figure out whether to jump for joy or pee my pants. :)
Today's numbers went as follows:
bar x 5
95 x 3
115 x 2
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
190 x 1 (pr)
I am converting from the powerlifting world, so this was awesome for me to be able to do this without the comfort of my safety nets (knee wraps). Thanks for all of the help Coach!
And a big shout out to all my gym croanies!!
Happy Wednesday everyone!
Scrat
F/5'9"/127

m/38/76/195

w/u multiples 135thru185

205
205
205
215
205
205
205

then 135x10x3

Carlox, YOU ARE IN!

you owe one beer to the community pot. :)

225-225-235-245-255-265(PR)-275(F)

m/28/5'10/182

135x5
185x3
205
225
235
245
255
265
285

Form was a bit shaky.

m/ 26/ 200/ 74"

265
275
285
285
295
300(F)
275

Back Squat

135
185
205
215
220
220
220 (That's all the weight I've got!) It's a good thing too cause my legs are smoked!

Oh well, at least I'm on the board, right Herm?

Carlox: Welcome to the FRAT brother, I can't wait to meet you!

225-255-275-315-365-385-385

31/m/195

225
225
255
265
275
285
290

m/35/5'8/154

Back sqaut 1-1-1-1-1-1-1
185-205-225-245-260-280pr-250
Its always great to set a pr even if its only by 5lbs. Then just because did bench press 7x1
185-205-225-235-250f-245-250. Kinda sad my squat is only 30lbs over my bench press, but im working on it.

age 19 bw 170
pretty much same thing as brian t. a little different rep scheme but ended out getting a single of 205# on split clean

m/40/6'0"/192

235
275
295
315
315
325
335 (pr)

bw-201

warm up
sampson stretch
dowl overhead squats
135 x 5 front squats
135 x 5 back squats
225 x 1

225
225
255
275
275
255
255

PR is 300, so off a bit. Steel plates, cement floor and no spotter equals a hesitant squater.

225
245
265 old PR
275 PR
285 (f)
225 x 3 (form work)
225 x 3 (form work)

185
205
225
245
255
265
225

28-m-pa
general man
5-8 190

Maxed out at 365. No spotter so didn't want to chance it. But, even still, I went down in weight. Dang.

225, 245, 265, 305, 315, 325, 275.

Legs are a little sore from Cindy yesterday.

m/41/160

205-225-235-255-135-165-185

Dropped down on #5 to work on depth. Last 3 full range.

225lb
245lb
255lb
265lb (f)
265lb (f)
265lb (f)
245lb (f)

Got 255lb for my x 3 last time, and somehow just lost it on my first attempt at 265lb today. Frustrating, but it is what it is.

Woke up today with a sore throat and no voice. Pain killers are making me dizzy. Thought it was safer not to b/s. Will catch this up another day.

No fun

back squat x 1:

225
245
255
265
270
275, fail
275
225

275 06/10/2009
270 05/25/2009
255 04/10/2009
265 03/10/2009
255 01/25/2009
245 10/25/2008

0
0
0
0
0
0
0

29/m/183

195-205-215-225-235-245-255

Missed the last two CFT days, so I haven't done singles for months. Felt and looked solid, but I definitely need to squat more frequently.

Short and sweet.

225
275
285
295
305 (f)
295
305

135
155
175
185
195
205(f)
205
210(tied PR)

My legs didn't feel like doing this after the 105 thrusters from the other day and the 255 air squats that I did yesterday

CFWU x 3 then: 135,185,225,245. Had to quit due to right hamstring twinge.

225-275-275-275-275-280-285

255
260
265
270
275
280
285

m/37/195

225
245
265
285 (PR)
300(f)
285
265

m/32/215/70"

245
255
275(PR)
275(f)
255
255
255

legs are fried.

I'm feeling a little weak on the BS
WU - Bar X5, 95 X5, 135 X2, 185 X2

235
235
240
240
245
245
245

m/44/175

185
225
245
275
295
310
310

m/26/165

135x5 - warmup

225
315
325
325
335
315
295

135x50 burnout

m/27/6'1/205

275
295
315
335PR!
345Fail
315
340Fail

CrossFit warmup

warmup:
135X5
225X5

315-365-405-455-505(Fail)-405-405-405-405

M/33/5'10"/210

cfwu
WOD BS
155/165/175/185/195/205/215

m/21/150/5'7

205-215-225-230-235f-225-225

S/f

155
175
185
195
205
210 (Tied PR)
185

Took everything in me to get back up at 210!

m/27/5'8"/175
CF W/U
295-325-325-335-335-325-315(dropped weight to ensure good form)
Did 6 sets of Cals for a total of 50 reps
Push up, pull ups, Sit Ups, Lunge, Flutter Kicks
Stretched- Ran for 25 minutes- not sure how far, forgot to wear my GPS.
Strecthed- DONE!

22 / M / 5'9" / 135lb

I hurt my shoulder doing the CF total a week back, and have been too bummed out to do any running or one-armed WODs, so this is my first day back.

180-185-190-195-200-200F-190

29yo, 5'11", 177lbs

285
295
305
315
325
335
345 (pr)

All the way, butt to heels every time. This breaks my record of 335 from last July. The last rep had a bit of a pause half-way up, but I pushed through and got it. Can't imagine the faces I must have been making.

M/24/160#/5'7"

Have to skip today - my knee's really bothering me from pistols yesterday. Don't think I'll do Mary next time.

Any suggestions for a good sub workout that doesn't include weight on my knee?

245, 270, 285, 300, 225, 225, 225.

Cashed out: 135 x 10

Not feeling it today. Decided to work on form. Made up 1-1-1-1-1-1-1 deadlifts yesterday and probably not good back-to-back.

Niceee, no exertion headaches for me today.

155
165
180
185
195
205
225

I feel like I cheated myself and started way too low. 225 was actually my 8th attempt, and it went up pretty easily. Next time, I'll start heavier.

Make that cash out (135 x 10) x 3. Great for stretching out hams.

Thanks Bingo and Herm!

My shoulder has limited ROM (absolutely no Overhead Squats for me) but it's pretty close to painfree. I've been carefully picking workouts that don't cause problems. I have to get this healed. Bench presses don't seem to be a problem (only doing very limited amounts once a week) so I'll work the movements I can. The hand is also getting better although I still can not open my hand and my thumb has limited ROM.

7 rounds for time:

3 Ring MUs (not allowed to do singles or doubles, only consecutive triples)
15 18" box jumps (not allowed to step up or step down any reps)

11:29

I can finally do MUs again without hand pain! I'll continue to keep the reps low as I don't need any setbacks. MUs started from straight elbow hang to straight elbows at support back to straight elbow hang. No jump off reps (leaving the rings from the support position).

m/29/165

Legs a lil weak from the last two WODs.
265-275-285-295-300-305-310 (fail)
310 is the PR just didn't have the juice today as expected. Still stoked w/ the 305

Many Thanks to Crossfit LA, Santa Monica for letting me WOD with them today, you guys and gals are Monsters!

f/26/155

Should've started higher. Failed at 210 - a disappointment to say the least.
145
155
185
195
205
210 (f)
205

09.06.10
Back Squat 1x7:
205
225
255
275
275 F
260
265
270

155-165-175-185-195-205-215(tied PR)

F/41/5'4"/139

WU 45# x5

95
105
115
115 repeated for depth
125
135 PR
140 PR by 10# from 5/26

still need to work on keeping chest up

Was up late last night and early this morning working, so I did some double-under practice before dragging myself to globo-gym. I actually managed to do 2 in a row for the first time. Of course it took me about 30 attempts!

At the gym, I did some stretching, a set of 10 burpee pull-ups, some sit-ups and good mornings for the warm-up. Then I found there was no squat rack available, so I went and rowed a 2k while I was waiting.

2k row: 7:37.3 PR by 6.3 secs!

Perhaps that wasn't the best way to warm-up though as my back squats were unimpressive:

165x1,175x1,185x1,195x1F,195x1,205x1F,205x1F

After that showing, I broke out the foam roller and then did some L-sit and tuck-sit practice. Then I made some guys sad by doing burpee pull-ups near them while they were doing tricep extensions on the cable machine. *shrug* So, I was nice and waited for them to finish posing before doing my second set of burpee pull-ups, then took off.

43/170

205
225
255
265
275
265
255 - then switched to shoulder presses, up to 155...

205,225,225,235,240,255,255

m/37/175

205
225
235
245
255
265
255
255

155#/185/205/215/225/235/240

185,200,215,230,240,245,250

Not a pr but very solid squats with good form and depth.

185, 195, 205, 215f, lunch, 205, 215, 225f

Super sore from yesterday's deep squats. Thanks Dave and Belinda for a wonderful workout and lunch!

38M/5'10"/166#

Warm-up: 800m jog; 17 ROM exercises; CFWU (minus pull-ups & dips) 1x15.

As Rx: 135-225-245-275-295(fx3).

Well below PR. Considering the beating my legs have taken on the last couple of cycles, I kind of expected a performance like this.

M 68"/165/40

Sore today:

199
243
265
287
287
287
298

Thanks Frat!!!!!!!!!!!!
you are the best people
i´m going to workout at night and post my numbers
Can't waith to meet you!!!
bad english and peace frat!!!

M 1.7m / 84kg / 22

105kg
110kg
115kg
120kg
125kg x 3

My form was starting to get shoddy hitting 125kg. I haven't trained squats in a long time and heavy squats scare the everliving hell outta me. Don't judge! :)

m/25/6.1/201

295-300-305-310-315-320-325 (failed first time, then completed the squat with a belt.)

155x2
175x2
185x2
195x1

My legs are still very sore! Started the workout but didn't finish I too many kids running around. Waited till it cooled off and started the workout over!

Rx'd
95-135-145-155-165-170-175PR

M/24/184

As Rx'd:
225
245
265
285
295X
275X
275X
Then 225 5 times with a really deep squat.

385,405,425,435,445f,445pr barely

M/29yr/68inch/190lbs

225-315-405-425-445-425-405

Weight room at gym is closed, so rather than using the Smith machine I did what I call a Gil:

3 times through for time
500 m row
100 feet of lunges
21 30# thrusters

11:37

Lost 4 lbs of water weight during this workout.

"Michael"

Abmat SU/GHD hip ext/track

25:25

Hey...FRAT tee shirts at the Games? They have to say "Big Hugs...bad English to all" don't they?! Make that T and I'm all over it.

I'll be sporting "Feel Your Boobies" Shirts...best brea$t cancer education site going. http://www.feelyourboobies.com.

Jakers, thanks for reminding me to make my flights! Dale, in and out of SFO?

225 (used to be pretty tough not too long ago!!)
245
265
285
285
275
285
these may not significant to most people my size, but ive NEVER made gains like this, it was awesome!!
RLTW

M/30/5'9"/185

225
245
265
275
285
295
300 (form started to break up a bit)

335
355
365 Tie PR
375 fail
370 fail
370 fail
370 fail

225x10
225x10
225x10
135x20

worked on my running.

24/m/175

355
365F 365
365F 335
345
350
355
365

then did 5 Rds for time:

275# DL 5 reps
10 Burpees

3:48

m/40/175/68"

245
255
265
285
300
305
325

bar x 15
135 2x10
225
235
245
255pr
265pr
275f
275 got it with a spotted
275 f on my own
265

Well I got a new pr, btu not the numbers I wanted. I really wanted 275!!!

240 (sm/on course)

165
165
165
175
175
175
175

Herm,
Did I get booted from the Frat challenge?

225
245
265 failed and bailed (first time ever bailing however, it gave me the confidence to get out of the bottom of a squat so it was a good thing.)
265
255
255
255

My legs were smoked from yesterday and doing Di-Fran-Beth Monday. I'll take the 265 and be happy. All squats down to a d-ball, even the one I bailed on was on the way up.

WU then 135,225,315,365
WOD:
395, 405x6 singles
Total=2825
T/BW=16.3

then tried yesterday's CFFB, took it easy:
135#Power Snatchx3 on the minute for 10 minutes.

Pretty good day.

FRAT/Herm - You make a good point about the weight, big guys have the advantage today, but struggled yesterday. I was thinking in terms of tracking personal progress. I weighed 190 last year and was lifting less than at 175 today.

I like how you're keeping score too, I thought it was just a one day challenge.
...
Wow, today was a good CF day for me and seems like everyone on the board is in a good mood?!? I love it. must be the endorphines

later,
b
m/32/5'8-1/2"/173

Adrian D. #55

I had meniscus repair and a meniscectomy performed on my right knee last March. After being immobile for 3 months and rehabbing for 6 more, my knee is as good as new (I think.) I'd suggest that you keep doing everything crossfit throws at you and scale it if it starts to hurt. You should be fine. However, don't misconstrue this as medical advice.

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

F/38/132ish/5'4"
CF warmup (did not want to do pullups tonight, did muscle up progressions instead of them and dips)

CrossFit Tribe dynamic warmup.
lifting warmup ala Rip

115-120-125-125-125-130 (may have forgotten last one)

W/U:
35 minutes elliptical
3x8 Decline Bench @ 135 lbs
Abs

X-Fit:
135-185-225-245-265-265(F)-225x2

I put a chair behind me and went till my ass hit it.

Just can't seem to keep my strength up these days. DL is down now BS is down too. 185-195 (f)-185-185-185-190-185 PR is 200.

185
205
205
205
205
205
215

24/female
27/female

45,50,55,65,95(final)

305.315.315.320.325.330.335m.335m.325m.310.310

Max 1x 315lbs
275, 285, 295, 305, 315, 320F, 320F

M/40/188

Back Squat 1-1-1-1-1-1-1 reps

315-315-335-335(f)-315-325-335

23yrs old/m/5'2"/145lbs

265
275
285
295
315
315
320(PR)

Jim, I'll add you in tonight. I e-mailed you and got no response!

M/21/200

Warmed up with 15 body weight squats and 10 135# back squats.

275-315-335-355-365 (PR)

I had no spot, so I did not push any higher than I thought I could do. I guess i shouldn't be afraid to drop the weight.

Herm,

Working all day, just checked e-mail. Thanks

275, 295, 315(pr), 335(pr), 345(f), 345(f), 345(f)

23/f/5'6"

Warmed up with 100#x5

135-145-150-160f-155f-145-150(pr)

215, 215, 215, 225, 225, 225, 225
(68,54), (42,33)

185,195,205,215,225,235,245

M/39/150

Julie,

When was the last time you took a week off? May be warranted if you are not seeing any gains.

On a side note, I assume you are the one and only Julie Parisien. You were a hero of mine when I skied in high school.

Sore from Cindy.

135
185
225
245
255
265
275

340lbs x 1 max

225
275
295 (F 2in short)
295
300 (PR)
305 (F Didn't even get it down)
135 x5

Thought I was ready for this, but I guess not. No spotters and a sharp pain down my left leg starting at my low back made my decision not to go heavy easy. Instead, I just played around the box doing muscle ups, ring dips, shoulder presses and things such as that just working on form and modrate weight. Toward the end, I did do a 3x5 of 225lb back squats, but I stopped there. Anyway, dissapointed at the performace of my WOD today, but I gotta let my back work itself out so I'm not laid up. I'll see what tomorrow brings!

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

Back squat
205lbs x 1
215lbs x 1
225lbs x 1
235lbs x 1
245lbs x 1
250lbs x 1
255lbs x 1
3 minutes rest per set
Foam roll after

39m/6/185

285.295.305.315.325.335pr.345f

225-275-315-335-355-365(f)-225

1mi - 5:53

company D pt
then,
softball game tonight

Std warmup plus...10x105#, 5x155# squats

205,205,255,255,275(PR),275,275

Really need to work on my form...pretty sure I'm not going deep enough on my squats. No spotter...I work out in a basement gym...so I tend to be cautious. I think next time I'll go light and work on making certain I hit full ROM.

And I did the South American Qualifier first WOD today too in 4min even. Short, but brutal WOD.

i am all out of sorts. i really wanted to rest up for fran tomorrow at GFCM, but felt compelled to do this. ugh.

w/u- empty bar x 5/115 x 3/135 x 2

185/185/195/195/200PR/205PR/210F

5 weeks ago (pre starting strength) my 1RM was 185. guess it works.

i am a very tired lass. worked 12 hr shift then lifted @ 9pm. need to go to bed NOW.

Subbed command flag football last two days - won the silver, good fun. Glad to get back the CF after the pullup event tomorrow. Psyched to be hitting CF Kids cert Monday! Paul

Back Squats 1-1-1-1-1-1-1

Buy In CFWU 1 round

135 x 5

225, 245, 275, 275, 295, 315(F), 275

135/185/205/225/245/265/270(PR)

no spotter.

warm up
95x5
115x5
135x3

working up
155x1
175x1
185x1

205x1
205x1
215x1
215x1
215x1
225x1
225x1

225
235
245
255
265

Hey Swab! Say hi to Jeff and Mikki.

275-315-335-365-375-385-405(F)

I should have went for 395 but my ego got the best of me. There are some strong dudes on here!

225
275
295
315
335
355
365 PR

think i could have done more. my squat has gone up quite a bit in the last month

Did Mary yesterday so I'm spent from the pistols and warmed up with a mile run.

195-195-195-205-205-205-205 in between sets practiced muscle up (probably spending too much energy there)

pretty beat but I'll take it I guess. Goal to hit 220# next time.

Eric Gohl and Carlox, go back squat so I can get the results in!!!

Playoff Beard Party Bus Challenge

Wednesday 6/10: Back Squats

1 Pony - 205 (PR!)
2 jakers - 300 (PR!) x 2/3 = 200
3 Herm - 286 x 2/3 = 191
4 Jim D. - 265 x 2/3 = 177
5 Playoff Beard - 220 x 2/3 = 147
Eric G - pending
Carlox - pending

As Rx'd: 135/155/175/185/195/205(PR)/185

PR squat was pretty bad form, though.

M/25/155

"I should have went for 395 but my ego got the best of me. There are some strong dudes on here!
Comment #349 - Posted by: Webb m/30/5'10"/203 at June 10, 2009 7:39 PM"

and some strong ladies LOL

I have to agree with all the "legs are sore" or "my hands are torn up, thank God for leg work!."

as rx'd: 225,225,245,245,265,265,265

I should call myself a perfectionist: I would not move up on wt until I performed a full squat, so 265 stuck me. Better than my CF score squat though (235)!!!

F/36/5'8"/168
Amazing gains in BS today!
155
175
185 (old PR)
195
205
225
235 (!!!)

Form finally clicked and felt easy to do more.
Yesterday was first pull up. Making progress and loving Xfit.

275/295/305/310/315/325f/325f

23/m/163/5'6"

185
205
225
225
230(f)
205
205

CFWUx3
BS: 135,145,150,155,160,165,170

58/M/199 - Back Squat 7x1 - 205, 220, lunch (no beer), 225, 235, 245, 255, 260PR - worked out with our buddy mas, it was great to see you again Mark!

48/F/125 - Row 10 min. 2077m, 1 min. progression situps 29 rounds + 28 situps, row 10 min. 2052m

29 m 175 5'11
320-325-325-330-335-335-335

5'0"
121 lb
Female

Brand new to Crossfit

1 - 65
1 - 75
1 - 85
1 - 85
1 - 85
1 - 90 (failed)
1 - 85

Really focused on my form for these.

275
315
335
345(pr)
355(f)
345
345

w00t!!!

M/34/172lbs/5`8

all reps high bar and a2a
205
215(pr)
225(pr)
235(f)workout partner asked me a question right when i started to lower the weight.
235(f)
225
225

Greg M/33/211/5`9

all reps high bar and parallel
205
225
245(pr)
255(pr)
255
255x3(pr)
255x2

he can lift more but the weight hurts him when he holds it on his back.

25/m/5'11"/177
225-275-295-315-325-335-355(f)
Felt awful today! Still sore from Sunday.

man coach what's up?

thrusters then cindy then squats?

315 x 7

go for pr next time

Sorry FRAT:
I finish my wod late 11:45pm!!!
I know i´m out of time
275
295
300
300
300
300
300
CERVEZA=BEER!!!!!!!!!
Cheers brothers and sisters in wods and bad english!!!

179/199/219/239/239/259/259

m/32/165

225, 235, 235, 235, 235, 235, 235

Something not quite right with my right hammy on the third set when trying 245, so I just stayed at 235 for the entire WOD. Not sure what's going on with my leg. Ready for tomorrow's WOD!

Work hard. Play Harder!

185/225/245/255/255/245/225
Groin stain

M/27/5'10"/210

205,225,245,255,275,300

Did bench
205 @ 10 rep
255 @ 4 rep

I have lost 35 pounds over 4 months with crossfit. I have 20 more pounds to lose and its my diet that needs the fixing. gonna try to transition to the zone diet this week. thanks for all of the good information. Good luck to all.

225x2
235
245
255
265(PR +10)
275(F)
270(F)

25/m/173

before work 12:30pm - BS 7x1
250 275 300 315 330 340 350

after work 12:30am -

as many reps as possible in 10 mins of:
1/2 BW shoulder press
HSPU
minimum 15 reps of each
total - 70 reps (54SP, 16HSPU)

wu x 3: ring pull-10, push-15, sit-15, be-15, squat-15, dip-19

225, 245, 255 F, 245, 250, 255, 225, 225

135 x 10

I was so freakin amped to do this!!!

It's true what they say how CrossFit makes you feel like a beast!

I remember when I thought 2 plates was hard, And then I did my CFT recently and got to 285 on the back squat... I was determined to get 3 plates...315!

My loads:

225
255
275
300PR
300PR
(at this point, I was afraid to do 3 plates but went for it anyways)
315PR!!! NAILED IT!!!
275

I felt like I could of done more but I was too afraid to do so. I didn't want to hurt myself.

PROPS TO THA FRAT!!! (that's what my T-Shirt says in big letters on the front and on the back on the shoulders it says CrossFit. Should be getting the T-Shirt within 2 weeks!)

previous PR 260
255, 265 F, 265 F, 265 F, 265, 255, 245

Failed due to not going deep enough in my squats

This was good and I am nice and sore now!

255,275,275,295,315,325,325

Not PR's but pretty good since I have not maxed out back squats in a long time. I was 15 pounds heavier then to, at 210lbs.

19/m/5'8"/157

165
175
185
195
205
215f
215 (PR of 30lbs since CFT)

Still fairly crappy, but I'm happy.

245
265
285 - previous pr
295 f
290 f
290 f
290 f

CFWU -pu's
135 x 5
225 x 3

275, 295, 305, 315, 325f, 315, 320, 325f, 320

Need to go lighter next time to focus on technique and ensure that I'm going low enough.

165-185-205-235-255-285-305

M/41/5'11"/185

185
195
205
215
220
225
215

33/M/6'00/186

Back squats 1-1-1-1-1-1-1
1x227
1x247
1x277f
1x257
1x267f
1x267
1x272f (very close)

Back squat not progressing at same speed as dead lift and other lifts.

m/26/170/5'-9"

205-225-235-245-255-245-245

Need to work on flexibility to assure form.

275x2
300x5
PR is 320 but I wanted to work on form today so kept a little light. These were deep!

135
205
255
305
345
385
425

New record =] 315

From Taji, Iraq

Felt like my spine was going to explode today.
warm up: 10 min elliptical, 10 x 135 lb squats

275
295
305
295
305
315 (PR)
315
315

My legs were good, but my back was not.

Doc K

from Taji, Iraq

275
295
305
295
305
315 (PR)
315
315

My legs felt ok, but my back felt like it was going to snap. Oh yeah, I did 8 not 7 sets.

Doc K

Warm-up: Martial arts class

225
295
295
295
295
305
305

M/32/194/72"

100k
110k
120k
120k
130k
130k
140k-failed had to dump weight after a struggle

m/29/193/6'1

235
275
295
315 f
315

Lovin the Strength WODS....
135x1
185x1
225x1
245x1
265x1
275x1
285x1

Missed

255,265,275,285,295,305,315(F)

M/24/5'8"/150
PR 235

135
185
225
255
275
295
305(pr)

m/6'1"/40/194

CFWUx3

135,185,195,205,215f,195,195

Anyone have a way to increase depth?

45/55/65/75/85/95/105/115/125/135. PR

USCG Ecity nights
Donnelly-225,245,264,285,315,325,345f
Mistler-205, 225, 245, 265, 285, 315, 325
Pizano-135, 135, 185, 205,225f,205,205
Scull-205, 225, 245, 265, 285f,265,265
Fluhr-205, 225, 245, 265, 285, 315f,285

Warm up: AirSquats, 135#(10), 225#(5)

WOD as RX'd: 275
285(PR)
295(PR)
295
295
295
295- Barely had enough gas on this last rep!

This month marks (1) year doing XFit! Never would have guessed a year ago that I would ever be squatting 295#; plan on 305-310 next time this WOD comes around!

Semper FI

24/M/185
225,245,255,255,260,265,270

did SS type workout

Warm up with bar, progressive weight

then 235x5x3

did press and deadlift work after

225, 275, 285, 300, 315, 325, 295
325 was definitely max. Have to lose 2lbs and lift 25lbs more to reach 2X bodyweight goal.

235x235x235x245x245x245x255

49/m/145
7x3 @ 185#

WOD - 207/ 217/ 227/ 232(fail)/ 232/ 237(fail)/ 225 (Got no back today.)

back squat 1-1-1-1-1-1-1

185-205-225-225-225-245-245

225-235-235-235-235-235-240

Warmup of half mile on elliptical and 10 reps of 135

225
245
245
225
225
225
225

Practiced going as deep as I can. ALmost sitting on my calves. Chris (trainer at IFS) was instructing me. Felt comfortable at 225. Stick with this until it feels good and steady at that depth.

IFS.

310 - felt harder than it should have been
315 - a little better than last
320F - not a chance, no hamstring/adductor engagement, way too deep...
320F - same as last
300 - back to basics. Butt back - there's the hip drive!
305 - a little better
305 - finally felt in control of form again

My PR is 330 but had to go back to the basics and get the form right. Starting to get a habit of keeping my torso too vertical for effective low-bar back squats. Should be a good showing next time if I learned my lesson today...

225 275 315 335 345 355 365

1. 255
2. 275
3. 285 - previous PR
4. 295 (F)
5. 295 (F)
6. 275
7. 285 (F)

It's like I had 400lbs on my shoulders for the 295, then it all went downhill.

M/39/6'1"/250

Bwt: 192
2.2 mile run/walk :33::46 warm up
55
75
85
95
105
115 failed
115 good

M 34 / 181 / 6'2.5"

110kg - 242.5 lbs
120kg - 264.6 lbs
125kg - 275.6 lbs
130kg - 286.6 lbs (PR)
130kg - 286.6 lbs
132.5kg - 292.1 lbs (PR)
110kg - 242.5 lbs

11/06/09
M/33/80kg
130-140-140-140-140-140-140

Road bike to work
CFWUx1
5x45, 5x135
185, 225, 250, 275, 275, 275, 275
5x225, 10x135

Next time try 285 on rep 6.

M/30/6'3/175

95
145
165
185
195
200F
185F

Legs are still toast from the 105 thrusters

m/48/5'7"/212

405
405
405
405
405
405
405

2 minutes rest between sets.

Mark:205/215/220/225/225/230/235/240

Theresa: 135/145/155/165/170/175(!)/180(!!! a bit dodgy but I fought through it)

M/33/70/170

185
195(f)
185
185
185
190
190(f)
185
185

ugh. I hope this was because I was excruciatingly sore from yesterday (and prior thruster/DU WOD). I was hoping to at least reach my pr (215). Also, might have started a little too heavy. Next time I'll adjust and see...

135
155
185
205
215
225
235

Hey guys!!

Now this was fun!!

80kg
90kg
100kg
105kg
105kg
105kg
105kg

PROPS TO THE FRAT AND ROCK ON!!

Signing out

Menco

M/19/6'4''/193

225
245
then a few pistol-front squats with the bar

Legs very fatigued, numbers down. :(

100kg
110kg
120kg
120kg
122.5kg
110kg
110kg

m/218/34/6"0

As Rx'ed

225/250/275/285/295/305/315

Back felt good. Most I have squatted since the injury. PR is 355, so I'm getting back up there.

m/29/6'/165

still don't have a squat rack but am picking one up this weekend. did reps of 5 for 7 rounds.

120x5
140x5
160x5
170x5 (pr for clean)
170x5
160x5
160x5

legs are wobbly

225-225-245-245-255-255-255
(had a hard time with form on the 255 lb squats)

110-120-130f-130-130-120

32/M/167

Crossfitwarren

135
185
225
255
280
305
325
335pr since losing 40lbs of body weight...the zone
350w/knee wraps

m/38/5'9/182
225x 5
275x3
315x3
315x3
365x1
365x1
attempted and missed 385

cfwux3 ringdips, 25 PU on the first round
185, 225, 245, 265, 275 (f), 255, 225

27M 6'5" 220#

cfwu x3, ring dip, 25 pullups first round

185, 225, 245, 265, 275 (f), 255, 225

27M 6'5" 220#

got up to 295 lbs.

315, 335, 345, 355 ugly PR, 355 better, 360 ugly PR, 315, spent. Four minutes rest between reps.

Playoff Beard: thanks for the info.

as for the WOD, I was aiming for 400#,didn't make it.
Back Squat: 315-335-355-365-375-380-385(f)-380
took a few minutes off, stretched, then...
Front squat: 225-245-255-265(PR)-270(PR)-275(PR)

sadly, my PR is 405, so i'll be looking to push the poundage back up.

lift well !!

6'2/208/25/m

#355
I actually thought about my comment today and realized I left out all the ladies. Sorry.

165
165
175
175
185
195
195

27/m/155

135, 185, 205, 185, 195, 205, 210

Legs were hurting from the last exercise, but did alright

M/38/6'2"/200

250
260
270
280
295
305 (pr)
315 (f)

22/m/6'0/180lbs

315
315
315
315
315
365 (not quite low enough, so failed)
365 (still not quite low enough, FAIL)

m/39/6'7"/280lbs

275
325
325
325
325
335
335
Cardio 20 min.

45
85
105
115
125
135
155 (semi-fail not perfect form, but got back up)

35m195
135s 225s
275x2,285,295,300(pr),305,310,315

36F123
75,85,95,105,115,125,140

M/39/194

As Rx'd:

185, 205, 225, 250, 275, 300, 315

7

110 x5, 121 x5, 132 x5, 143 x3, 154, 165, 176, 187

176
176
176
176
187
187
187

225#
all 7 reps

don't need to do much more weight...hurts knees next day

275, 295, 315x5

315
335
355
365
375
395
405

225
250
275
300
325
350
375

m/27/6'2"/235

225 x 4
315 x 1
365 x 1 PR!
375 x 1 unsatisfied, don't think I was low enough
375 x 1 unsatisfied again
315 x 5
315 x 5

2km run for WU + some random stuff

110kg
120kg
130kg
140kg (bad form)
130kg
120kg

305
325
325
345
355
360 pr
325

355 and 360 deeper than usual at this wt, but not as deep as others.

m/40/5"11"/200

225 up to 265

205
225
235
245
250
250F
Couldn't do the last one.

subbed box squat to parallel

in kilograms:

Overhead squat, bar x 8
bar x 8
60 x 5
80 x 3
85 x 1
---------
95
97.5
100
102.5
105 (PR i think, form a bit sloppy)
107.5 (FAIL)
90

140-160-180-200-210-220-220

CrossFit Warm Up

45 x 10
95 x 5
135 x 5
185 x 3

225 x 1
245 x 1
245 x 1
265 x 1
275 x 1
295 x 1
315 x 1

Back Squats
185-225-285-325-355-370(f)-370(PR)
(previous best - 365)

M/46/5-11/200

225
275
285
315
325
335
335

No spotter today. Felt like a 365 was there, but not without a spot.

Overhead squat
155,165,175,185,175,165,155

185
205
205
215
215
215
215

Back Squat 1-1-1-1-1-1-1 reps

225
275
275
275
275 (F)
275 (F)
255
255
275 (F)

m 37 6' 165#
225
245
255
265
265
275
280(pr)

225
235
255
265
275 (pr)
285 (f)
285 (f)

at the station
275
285
290
290
290
285
285

5'11"/17/152
290 pr (:

310 PR

Go Navy!

7 sets @ 235 lbs (3 reps each)
total more than 1650 LBS.

I have never tried to do 1RM squats since I workout alone. Is there is safe way to attempt a max lift alone in a globogym? Can I calculate my 1 RM from the data from my 3 reps @ 235? Anyways my legs and butt are on fire today!

225
275
275
295
315
315
315

275-295-305-315-315-315-315f

Done on 6/11 at NETC Newport.

1/3 cfwu
135x5, 225x5, 315x2
365-375-385-395-405(ties pr)-410f

Called it after the 410, but that's as close as I've come to breaking 405. I suspect if a little less tired that's a make at 410 and maybe even at 415.

195,205,225,225,225,235,245(pr)

Back Squat 1-1-1-1-1-1-1 reps

225-225-225-230-235-240-245

NOTE: Fighting cold

Back Squat 1-1-1-1-1-1-1 reps

Want to do this one again. Tried to do to much in the time I had.

60kg, 70kg, 75kg, 80kg, 82.5kg (f), 82.5kg (f), 82.5kg(f) (guys said to take it but I did not go down far enough, I would just be cheating myself if I counted it). Did not have enough time to try lighter weight to get numbers up. Never enough time!!!

Good Fun

28 m 197

185
205
215
225
235
245
245 pr

60kgs, 80kgs, 90kgs, 95kgs, 100kgs, 102.5kgs (F) current PB
My kegs are shot

lol meant legs not kegs dont drink beer

155
185
185
190
190

25/m/200

225
245
255
260
270
275
275

225
235
245
265
285
275
285

Gym is closed today(Sunday), so I did Karen instead.

12:07 as rx'd*

*I used a 30lb ball. Don't have access to a 20lb one.

Did this one down in my shed, it was like working out in a sauna. Legs, back, and arms are double dead now. I'll make up the squat WOD tomorrow.

115
135
145
155 (ugly)
155 PR
160 fail (fell down backwards, got some globo-gym stares)
135x3 for good measure.

In kgs, on Smith machine

90
95
100
105
110
115
120 (fail)

225
275
295
315 (f)
325
345 (bf)

245
265
275
275(f)
260
270
275(f)

My legs were just dead. I had planned on breaking 300 today, but not after doing Cindy and Karen on bach to back days leading up to this. Guess I'll get it next time. I feel fat.

Warm-Up

Three Rounds
10 x 135# OHS
5 x Almost Full Range HSPU
10 x Situps on Bench
10 x Back extensions on Bench
10 x C2B Pull-ups

WOD:

225 x 5
315 x 3
405 x 1
---
407 x 1
427 x 1
427 x 1
427 x 1
437 x 1
437 x 1
447 Fail
447 x 1

Odd. Last time we did squats, I went for a new max 'cause everything was feeling good. Broke 500 with a PR of 505. Odd. Today I wasn't even close. It's funny how when everything is clicking, performance can be drastically different than on an off day. I'm sure the past couple of workouts have made a difference. I'm curious to know as well, how much creatine affects things as I'm on a down cycle.

m/22/165/5'11"
After greg a warmup and some light squats

205
225
245
255
260(pr)
265(f)

f/20/130/5'7"
First time doing weighted back squats

45
55
85
95
100
105(f)
100

On 6/15:

500m row - 2:00 min.
CFWU x 2

Squat warmup: 45,95,135,185,225

WOD:
265
275
280
285
290
295
300 (tied PR)

Tired after a full day in the sun on the outdoor ranges at Quantico. Next time will go for a new PR - shooting for a 315..

245
255
265 F
260
265
265
245

Made this an "as deep as possible" workout.

100
110
115
120
125
127.5 - x
127.5 - x

31/M/190

Just a few days behind on this. Almost gave up on squat until I realized the other day that my bad form was causing a pain in my hip joint.

Correcting it now.

As rx'd

165
185
225
225
255
295
315

225
215
205
185
185
reverse order
last 2 were slow reps on the way up, could push more, felt adductor tweek in groin

F/23/150

95-115-125-135-145-150pr-150f

m/178cm/90kg/33y
100(220)
110(242)
110(242)
120(264)
120(264)
130(286)
140(308) PR

felt pretty tentative on the squats this morning

CFWU x 3

backsquats
80kg
90kg
100kg
100kg
95kg
90kg
90kg

225
255
265
275
285
295
305

~~~~Vacation~~~~

M/26/170
275
275
285
295 (fail)
285
285
285

CrossFit Warmup followed by

WOD

1. 120kg (264lbs)
2. 120 264lbs
3. 120 264lbs
4. 130 286lbs
5. 140 308lbs
6. 150 330lbs (Failed)
7. 120 x 3 (264lbs)

M/40/197/6'

205, 210, 225, 245, 250(f), 250, 250

Spotters confirmed all lifts broke parallel but i was definitely not going ass to ankles after 225.

275, 285, 295, 305, 315, 325(f), 225x10

345 PR

M/27/185

M/33/71"/177

95
115
125
130
135
140
145

CFWU
Very tired and fatigued today
225/3 wu
235/1
245/1
255/1
265/1
270/1 poor depth
270/1
270/1 poor depth
M/48/188#/72"

m/35/5'9/172
CFWU - 3 Reg. Superman. Burgener.
WU - 225X3
295,305,315,325,335,340-F,340,345
Last 2 not bad. Think I could've done more. Focusing on lumbar curve really helped. Elbows up, knees out.

110kg
110kg
110kg
120kg
120kg (fail - not deep enough)
100kg
100kg

Legs were fatigued from rounds of 10 alternating single leg squats yesterday.

28/m/190

335
345
355
360
360
360(f)
335
335

4 rds of 225x3,245,265,285,305(f)

No squat rack!

Got up to 235, didn't feel comfortable going higher without a spot.

23.m.138.65"

as rx'd
220, 220, 225, 225, 225, 225, 225(PR)

Played an hour of softball ... good workout

135 X 5
165 X 3
205
225
255
275
285
290 ~ F

135
225
225
225
245
245
245

275, 285, 295, 300, 305, 310, 315

as rx'd:

7 x 1 reps:
110; 115; 120; 122.5; 125; 122.5; 120kg

back squat = 135,185,205,215,225,235,240!! PB!!very happy..
did front squats today too 3-3-3-3-3

= 65,85,105,115,135
legs are smoked...

1. 225
2. 225
3. 245
4. 245
5. 245
6. 265
7. 225

95 105 115 125 135 145 155 (poor form on 155)

5.5 mile run.
135, 185, 225, 245, 265, 265, 265

34 yom 205 lbs.

Warm up

315
315
315
325
325
315
315

Could have gone a little heavier. Sunburn on the shoulders really hurts

34 yom 205 lbs.

Warm up

315
315
315
325
325
315
315

Could have gone a little heavier. Sunburn on the shoulders really hurts

8 minutes on bike + mobility drills to warmup

225
245
250
255
260(fail)
255(fail)
245(fail)
225

To below parallel. Felt solid but was hitting a sticking point that was actually a little higher than usual. My quads are probably a little tired from yesterday's Cindy.

43 yom 204 lbs.

205
205
215
225
225
225
235

275 lbs x 7

As rx'd: 225, 235, 245, 245, 245, 245, 245

wod b/s
115k,120k,120k,130k f,125k f, 120k,120k.
down 15k on p.b. ???

6/26/09 @ Hitters:

cfwu x 1
in kgs:
20 x 10
60 x 10
70 x 5
80 x 3
90
95
100
100(f)
100(f-forward dump!)
90
90

Done on 6-25-09...previous back squat was 185x5
115 x 7
155 x 2
165
175
185
195

on 6/16/09
i sucked on this one after a long lay off on going heavy... and mary the day before, and 3 days ago I did 5x5 back squats. Anyway...

275, 285, 295, 305, 305, 305, 305

M/26/6"/172

CFWUx1

Decided to do 3RM sets today being that I am about 7 weeks out from a level 1 MCL sprain. I want to be sure not to aggravate anything.

315x3 3 just below parallel
320x3 3 just below parallel
335x3 2 just below parallel 1 at parallel
335x3 1 below parallel 2 at parallel
335x3 all right at parallel
275x10 below parallel

finished with 2 treadmill incline sprints on 7 degree incline at 10 mph.

42/m/6'2/185

225*1
245*1
265*1
285*1
300*1
300*1

M/25/6'1"/175

220
240
260 (1 Pr of the day)
275 (2 Pr of the day :D )
289(f)

185 185 205 205 185 185 185 - healing hams

40 lbs a side

CFWU x 3 non-stardard

135
135

165
185
185
205
205
205
185

LAME...distracted could not find the "right" spot on the bar/back!?

135
185
205
215
225
235(f)
225(make up)
235(f)
225(make up)

185
205
215
225
230
235 (f)
230