June 23, 2009

Tuesday 090623

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

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5th ANGLICO - SAMURAI 53, Philippines


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Posted by lauren at June 23, 2009 6:39 AM
Comments

finally, some leg strength!
The legs feed the wolf baby! I personally feel we should be doing leg stuff twice a week at least!

Comment #1 - Posted by: Ian at June 22, 2009 5:45 PM

I'm doing front squats and yesterdays WOD tomorrow. One in the morning and the other in the afternoon... I think I can get 175 on the squats if I try really hard :)

Which one should I do first?!

Comment #2 - Posted by: AllisonNYC_CrossFit Obsession at June 22, 2009 5:52 PM

One question, what's the difference between regular squats and front squats? Because if there's no difference in strength gaining, I think it's useless to do front squats. Atleast I think it's hard to put that kind of weight ontop of your front shoulders.

Anyone agree?

Comment #3 - Posted by: Arnar Freyr at June 22, 2009 5:58 PM

Nice! Love me some Front Squats!

S/F

Comment #4 - Posted by: Dustin Stalter 30/70/200 at June 22, 2009 6:09 PM

hit these a day early;

135 x 5 (wu)
155 x 3 (wu)
185 x 3
205 x 3
210 x 3 (pr)
205 x 3
195 x 3

Comment #5 - Posted by: Robb at June 22, 2009 6:13 PM

Ian #3
I posted in yesterdays comments about what said so I wont get into it here but you need to look at what you are doing and your goals. Your philosophy is from bodybuilding. It makes no sense when trying to increase fitness. Look at any power lifting routine, how often do you train legs, ONCE a week. There is something to be said about that. Secondly, how long have you been doing crossfit? Your strength will increase without doing squats 2xweek. I will argue that if you do and you crossfit you will see diminished returns. Think about why you are doing crossfit.

I don't back squat anymore or front squat for that matter. I can still squat 405 at 185lbs. Why do I need to do more. Now my capacity to do work is much greater then it used to be.

I am not going to keep going. If you still feel you need to do legs 2x week, please read the literature about crossfit. Also, give it time to take affect. You wont be sorry.

Comment #6 - Posted by: J-man at June 22, 2009 6:13 PM

Arnar #4

Back squat is an unparalleled exercise for all round strength gains. But front squat is more functional: when you have to lift that boulder it's not going to be waiting for you in a rack. Plus, front squat is an important part of developing the clean. If you are having trouble with the weight you may need to work on your rack position. It's hard and take a while to develop the arm flexibility to get it right.

Comment #7 - Posted by: Harpo m/42/5'7"/145 at June 22, 2009 6:14 PM

#4 Arnar

Do a front squat and you will know the difference between the two. Things like technique, balance, strength, core strength, flexibility are all factors. I know plenty of people that can back squat but can't front squat for nothing because of the things I mentioned above. Try it and see if you can tell the difference.

Comment #8 - Posted by: J-man at June 22, 2009 6:15 PM

I know this is the wrong place to ask.... But can anyone explain how you get a level 3 instructor classification.... I never see Level 3 certs!!!!

Comment #9 - Posted by: OceanFire m/31/6'2"/200 at June 22, 2009 6:23 PM

Thank you Crossfit Gods for NO PULL-UPS. Hands f'd. AllisonNYC, you made a good point yesterday...

Comment #10 - Posted by: BryanG at June 22, 2009 6:25 PM

***FRAT***

Today was my last Workout before Right shoulder SLAP repair, tomorrow at 7:30 AM. CFWU x 3, then:

Back Squats

50#/5
100/5
140/5
190/5
240/3
280/3
300/3 :)

I'll update with surgery results and details as soon as I'm recovered enough to do so.

Comment #11 - Posted by: Herm at June 22, 2009 6:40 PM

I must have the shortest arms in the world because i can't seem to get my upper arms parallel to the floor. Just practicing at home with an empty bar, had never done front squats before. Anyone here experience something similar?

Comment #12 - Posted by: Stephen J at June 22, 2009 6:41 PM

do you increase the weight in every set? by how much? whats the rest time between sets? can someone tell me where I can find this info?!

Comment #13 - Posted by: bc at June 22, 2009 6:44 PM

Good luck tomorrow Herm!

Comment #14 - Posted by: Kevin C. at June 22, 2009 6:50 PM

thanks J-man, for the comments.
i always felt bodybuilders tended to neglect legs too. My focus has always been kickboxing and now I am dabbling in MMA, and my philosophy has always been to work the power from the legs and avoid getting top heavy.
I do see your point about overall fitness, and perhaps as you say, over time crossfit does benefit leg strength overall.
But after an entire week with practically zero leg work (aside from 400m sprints) one has to wonder.

Comment #15 - Posted by: Ian at June 22, 2009 7:04 PM

i busted this one out a couple days ago.
195x3
225x3
235x3
245x3
255x3
265x3
275x3 (pr)
felt pretty good, but did it after back squats! i'm gonna break 300# next workout.

Comment #16 - Posted by: andysCO at June 22, 2009 7:11 PM

#10 Oceanfire-

There is no longer a Level 3 certification given out within the CrossFit. Level 3 Certifications were given out under an older system of certification. They are still honored and respected as experienced trainers, but the current gold standard for certification is the Level 2 under the new and improved system of evaluation and training. The Level 2 is now given out to those who can pass the very stringent standards of the Level 2 Certifications that you find offered on the right side of the main page.

Comment #17 - Posted by: Dan D. at June 22, 2009 7:12 PM

don't mean to jump on ian here.. but I remember vividly thinking my legs needed a break about a week ago.

look somwhere around 6/9 and count how many "leg days" we had in a row-- workouts that included exercises where my quads and hams were BEGGING for a break...

just saying.

Comment #18 - Posted by: drew at June 22, 2009 7:40 PM

Last time, the highest I got was 225. I bet I can beat that!

Herm, Hope you get better!

Comment #19 - Posted by: Daniel Krull AKA "Franiel" at June 22, 2009 7:47 PM

#16 ian

you're right, the past few WODs have been largely upper body focused. but this is unusual. be patient and you'll find plenty of 'leg stuff' coming down the pipeline. i used to be a 'top heavy' guy but i'm finally balancing out following the WODs.

when CFT comes around i'm surprised to see my squat strength grow even though i rarely do heavy squats. the accumulated effect of all the other various leg work.

now if we just threw some short sprints in the mix :-)

Comment #20 - Posted by: indo chris m/33/6'1/185 at June 22, 2009 7:51 PM

I've been doing CF and CF affiliate workouts for a couple months straight now. One thing that I've never figured out is a good warm up. Is there anything specific or should I just keep mixing it up depending on how I feel?

As RX'd- Didn't know figures before hand: Rarely keep track
175, 205, 225, 245, 255 (Last rep was 2/3 full sqt)

Comment #21 - Posted by: Sykas m/24/5'9''/180 at June 22, 2009 7:56 PM

Ian-
just wondering if you used your legs on the wall balls and hang power snatch or the 5K for that matter
I think that legs have been hit in some form during the past week, maybe not in heavy back squats or hamstring curls or leg extensions, but we have definitely not neglected our legs in the last week.

Comment #22 - Posted by: justaman - liberty sc at June 22, 2009 8:12 PM

Herm: My prayers are with you brother, speedy recovery :-)

See you soon...

Comment #23 - Posted by: Playoff Beard at June 22, 2009 8:19 PM

indo chris, hell yeah, some of us were wondering about the short sprints like 40s and 100s and 200s the other day but nobody seemed to offer anything. I haven't seen a 200 yet even, but i haven't been around that long. Seems like decently functional exercises.... I suppose we can always do them on our own too, although I'm usually too blown or out of time and you never know what's coming tomorrow. I say throw some in the WODs. Also you could turn a 400 into 4 x 100 if you're concerned about what might come tomorrow.

Comment #24 - Posted by: tonf at June 22, 2009 8:42 PM

Heal it up right. Doing it once.

Get ready to hold that front rack.

Comment #25 - Posted by: jakers at June 22, 2009 8:46 PM

I called this WOD, sweet.

Comment #26 - Posted by: Ben Moskowitz at June 22, 2009 9:09 PM

Herm brother recover fast...big hugs

Big hugs FRAT

Yesterday's WOD 7:52 the AM strenght WOD definetly slowed me my shoulders feels tired

Comment #27 - Posted by: s'more at June 22, 2009 9:10 PM

yes. legs were a bit sore after wallball and hang power cleans..
and I did do my best 5k ever (21min) after only 1 total month of crossfit (two weeks with a two week break, right during the "leg week" you pointed out justaman) now 2 weeks on again.
I guess just this week felt a bit slack on leg strength/endurance. I am sure I will be sorry I said that soon enough...

Comment #28 - Posted by: Ian at June 22, 2009 9:14 PM

#17 Dan D...

I'm one of those "older system" Level III CrossFit Instructors and all though I thank you for your generous statement about "still" being honored and respected as an experienced Instructor I challenge your statement about the new gold standard being the Level II Cert...

The New Level II Cert is (in it's own growth process) evolving. It is what CrossFit HQ had to do to protect the integrity of their Army of Instructors. I had the very rare chance to sit on-board with both Andy and Nicole and help evaluate/grade two Level II Cert processes last year and learned what the "new" process looks like.

All in all it is a necessary step for your own professional development, but it is not the end all be all by far...nor is the "Old" Level IV Coaches Process., the "Old" Level III Cert., the Barbell Cert, the O-Cert...catch my drift?

None of these are the Gold Standard...

The Gold Standard is what you do with these valuable learning lessons and how you choose to leverage this level of education on your own community...

I think that we can both agree that a sheet of paper on the wall is meaningless. What you do with it makes all the difference...

Stay the course...and when CFHQ re-designs the professional development for us "older" folks I expect to see you right by my side...

Eric LeClair
www.TeamCrossFitAcademy.com


Comment #29 - Posted by: SUFFER at June 22, 2009 9:50 PM

Sitting in the cardiac unit at a hospital in Seattle, I am eerily inspired by Sarah Connor to flip my bed over and knock out yesterday's WOD. Thoughts?

Comment #30 - Posted by: NJ at June 22, 2009 9:55 PM

First ever time trying crossfit btw. I am a pt from cardiff wales (uk) and wanted to try something different. I am used to training hypertrophy bodybuilding but just isnt a challange, although i like the results and shape you get from it. Hard work for little results most of the time though. my aim is to stain cross fit every morning at 6.30 then do a hyp split 3 evening a week and runs on days off as im trainming for a half marathen. maby a little exessive but i love it so wat the hell puss i eat like a race horse.

Started steady on the front squats as i havent done them for ages mainly because the hard lol

after walm up sets
70k-5 reps
75k-5 reps
75k-5 reps
75k-5 reps
75k-3 reps

tough at 6.30am :s

Comment #31 - Posted by: Chris Blackwell at June 22, 2009 11:22 PM

32/m/165

135,185,205,205,205

Comment #32 - Posted by: karim at June 22, 2009 11:26 PM

I miss the crossfit :( been in Italy since sunday morning and i just have no place to do it.

Comment #33 - Posted by: Greg at June 22, 2009 11:59 PM

A bit poor on this one, no squat racks to start from, so I had to clean it each set :-( but any way...

132 x 3
155 x 3
165 x 3
177 x 3
177 x 3

Welcome to the community Chris B.

23/m/198

Comment #34 - Posted by: Tye - Gold Coast at June 23, 2009 12:14 AM

coach, do you have any workouts with hanging knee raises in them?

Comment #35 - Posted by: thelax at June 23, 2009 12:34 AM

F0r # 3-
FS suck, they just do! AND for all the reasons that they do, they differ enough from BS to be valuable. They make you hold the weight in a funny way which prepares the wrists for Thrusters and a solid pushpress they prepare you for the push and jerk.

They also force you to squat in a more erect position which is valuable. Take it from me, erection is a thing of value.

Comment #36 - Posted by: z at June 23, 2009 12:43 AM

60-65-70-75-80

good luck herm

Comment #37 - Posted by: Rookie - Crossfit Gold Coast at June 23, 2009 1:55 AM

More strength - anyone surprised?! Do your Crossfit Warm-up, some ramp up sets and hit your first triple with a solid but comfortable load. Work up from there.

There's not a load of video's on the correct execution of a front squat in Exercise and Demo's but here is a great one from John Gilson and the Again Faster crew:

http://www.againfaster.com/the-micd-instructor/2009/1/17/the-front-squat.html

Increased proficiency and capacity with the front squat will enhance your clean and thruster. Definitely worth the work.

Cheers, kempie

Comment #38 - Posted by: kempie at June 23, 2009 1:57 AM

m/43/185

175-205-215-225-225

Comment #39 - Posted by: cosmo at June 23, 2009 2:31 AM

i don't have very much weight so i did what i could.

5 sets of 3 thrusters

75lb x3
75lb x3
75lb x3
95lb x3
95lb x3

going rock climbing later wanted to do this one a little early. keep on keepin on.

Comment #40 - Posted by: thelax at June 23, 2009 3:06 AM

No spotter, so didn't push it as hard as I should have.

95# x 3 (wu)
115
135
135
145
165

Comment #41 - Posted by: bsw at June 23, 2009 3:40 AM

m/41/5'6"/145

185
185
185
195
195

Comment #42 - Posted by: duane at June 23, 2009 3:51 AM

M/25/186
95/125/125/95/125

Is it suppose to hurt my wrists? Felt like a little school girl with this wieght.

Comment #43 - Posted by: josh at June 23, 2009 4:18 AM

M/41/5'11"/185

145
155
165
170
170

Comment #44 - Posted by: nutfam at June 23, 2009 4:22 AM

28/6'8"/219

225-245-265-275-275f@3

Comment #45 - Posted by: Stretch at June 23, 2009 4:37 AM

m/27/210/72
165x3
195x3
205x3
215x3
225x3
235x2 pr

Comment #46 - Posted by: nick smith at June 23, 2009 4:39 AM

#21,I dunno about others, but I just try to mix up the warmups, focusing on what part of my body the workout stresses the most. Ie. A short bike warmup on leg days just to wake them up. I've also been throwing in jumping rope at the recommendation of my roommate who I do the workouts with,and I like that so far.

Comment #47 - Posted by: Demetri at June 23, 2009 4:53 AM

m/41/195/5'11"

WU
50 jack
10 dips
15 abmat situp
15 squat
15 oh squat

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

Front Squat
144x3
149x3
155x3
166x2 (failed on 3rd rep)
160x3
166x3
166x2 (lost bar on 3rd rep)

Last time 160x3.

No time today to verify depth with video. I hope I got deep enough.

Comment #48 - Posted by: slowweak at June 23, 2009 5:00 AM

New to this. the WOD is all you do for that day

Comment #49 - Posted by: # 2121 at June 23, 2009 5:02 AM

M/41/184

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

225
245 (failed)
225
225
235
235

Comment #50 - Posted by: toby or not toby at June 23, 2009 5:08 AM

225
245
250
250
250

Comment #51 - Posted by: Tyler Scott at June 23, 2009 5:09 AM

CG E City 0700 Crew
Hicks
135, 155, 155tf, 145, 155f(got 2 of 3)
Leary
185, 205, 225, 245, 265f(got 2 of 3)

Keep it up!

Comment #52 - Posted by: Dan Leary at June 23, 2009 5:13 AM

185-205-215-225-235(PR)
Lost finger holds on last set; kept elbows high to keep the bar from falling; form could have been better

Comment #53 - Posted by: Gabriel Wright at June 23, 2009 5:19 AM

205-205-215-215-215

Comment #54 - Posted by: drew-ct m/25/180 at June 23, 2009 5:23 AM

135, 155, 185, 205, 225

Comment #55 - Posted by: scubasteve 37 170 at June 23, 2009 5:23 AM

New to CF and this is my first time doing front squats. I also added a Russian Chair for 20 seconds (against the wall) in between each set.

135
165
165
165
165

Comment #56 - Posted by: AJsinVA at June 23, 2009 5:28 AM

Chris @ 31
"puss i eat like a race horse"

I'm pretty sure it's a typo, but I still fell on the floor after reading it. What can I say? I'm a 13 year old boy at heart.

Comment #57 - Posted by: Michael at June 23, 2009 5:32 AM

25/m/5'11"/177
135-155-185-225-245-255(PR)
also sorry to Ian
just read my post again and didn't realize how sarcastic it sounded

Comment #58 - Posted by: justaman - liberty sc at June 23, 2009 5:53 AM

185
225
235
245
255(PR)

Comment #59 - Posted by: Jonblaze at June 23, 2009 5:53 AM

#43 - josh

Yes, front squats will make your wrists sore if you do not use the "shoulder-rest" style. This is not a bad thing though, since it is increasing your ROM and flexibility of your wrists and forearms. This will ultimately help you with your cleans and heavy jerks. So no worries, just push through it even though it sucks.

Comment #60 - Posted by: Zman2205 at June 23, 2009 5:58 AM

185
195
205
215
220(2)

Knee felt good, seeing improvements.

Comment #61 - Posted by: ChadWHall M21/6'1/183 at June 23, 2009 6:11 AM

7am class at CrossfitNYC. great work. Backed off weight to work on form, my knees buckle in. Great coaching from Brian, thanks.

last/today
205/185
225/185
205/165
205/165
225/175
-185

did tabtata pushups and squats for a finisher

Comment #62 - Posted by: chris p at June 23, 2009 6:24 AM

I'm still getting into the workout routine, so not as much weight as others.

115#

27/M/5'9.5"/175

Comment #63 - Posted by: Trustym2 at June 23, 2009 6:41 AM

Today was my first day of Crossfit, Wooooo, it feels good to be lifting again. My wife and I did crossfit together, great workout!

Michael
110
130
130
130
130

Dorothy
40
50
50
50
50

We all gotta start (or restart) somewhere!

Comment #64 - Posted by: mpreston87 at June 23, 2009 6:42 AM

bw 165

240x3x5

Comment #65 - Posted by: paulw at June 23, 2009 6:49 AM

135/185/195/200/185

Comment #66 - Posted by: Hale at June 23, 2009 7:00 AM

3 - 135#
3 - 165#
3 - 195#
3 - 225#
3 - 245#

Comment #67 - Posted by: Justin at June 23, 2009 7:19 AM

155, 185, 205, 225, 205
A bit less than last time.
Then did Helen. 10:05

Comment #68 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at June 23, 2009 7:22 AM

115
125 PR
130 PR
135 PR
140(x2) booo so close:(
sweet.. Previous PR was 120.. Whoop whoop!

Comment #69 - Posted by: Carrie McG F/20/5'8"/141 at June 23, 2009 7:23 AM

m/29/5'11/170

80-85-90-95(pr)-100(f)kg

Comment #70 - Posted by: Ian Mosher CFATL (aka Skittles) at June 23, 2009 7:28 AM

M/27/158/5'9"

WU: 95x10x2, 115x5, 135x3

155
175
185
195
205 x 2 (failed on 3rd)

Comment #71 - Posted by: Mike W T.O. at June 23, 2009 7:28 AM

WOD
.5 walk on treadmill
FS WU
135/145/155/165/175
good form used on all

Comment #72 - Posted by: TJF at June 23, 2009 7:29 AM

23/m/180
WUx1
225-225-225-235-235(f/3)

Comment #73 - Posted by: Julian at June 23, 2009 7:40 AM

This looks like a good WOD for building up the legs without going overboard on them. Two quick "newbie questions" if I could.

first, where can I find one or two good Crossfit-oriented warmups?

Second, can someone explain "tabata" as this is the first time I have heard of this concept?

Thanks for the help and info everyone. Work hard and have fun.

Comment #74 - Posted by: Jay at June 23, 2009 7:51 AM

#74 Did you try looking in the FAQ on the HQ page?

Comment #75 - Posted by: Jason / CrossFit Fredericton at June 23, 2009 7:58 AM

...saw an 80 something year old guy crank out 10 strict deadhang pull-ups the other day...

Comment #76 - Posted by: tony at June 23, 2009 8:01 AM

I gotta check my form on front squats. It all looks right (grip, legs, parallel, back stright, all that) but somethin' don't feel right. Kinda shy'd awyay from big load.

105 x3
105 x3
125 x3
125 x3
125 x3

also did my hundredpushup.com program and some 100m sprints.

Comment #77 - Posted by: TheFlyingIguana at June 23, 2009 8:06 AM

m/43/177
ran 7 km for warm-up
115
135
145
165
170
did crossfit endurance 20 mins after
6x3mins on bike

Comment #78 - Posted by: bruce from uxbridge ont and brampton fire at June 23, 2009 8:08 AM

M/36/5'10/183

I'm embarrassed to post these weights...my weak stick legs just aren't that strong yet. Plus no spotters and steel plates.

As Rx'd:

115
125
135
155
165

Also did 3 X 5 bench press:

140
145
155
165
170

~Never Quit!

Comment #79 - Posted by: Playoff Beard at June 23, 2009 8:11 AM

As Rx'd with true deep squats:
3-165
3-175
3-185
3-195
3-195
Extra to see if I could:
1-205PR

Comment #80 - Posted by: tn308/36/5'10/175 at June 23, 2009 8:13 AM

Front Squat 5x3
135
155
165
185
195 (PR)
These still kill my wrists. Is there anything I need to do with my form to help or is the wrist pain a necessary evil of the front squat?

Comment #81 - Posted by: Matty in E.WA. at June 23, 2009 8:14 AM

The FAQ; duh. Thanks for, um, pointing that out. Another lesson learned from Crossfit: Pay Attention.

Seriously, thanks, I will look there for some more information.

Comment #82 - Posted by: Jay at June 23, 2009 8:14 AM

The FAQ; duh. Thanks for, um, pointing that out. Another lesson learned from Crossfit: Pay Attention.

Seriously, thanks, I will look there for some more information.

Comment #83 - Posted by: Jay at June 23, 2009 8:17 AM

35/M/200/6'

I'm doing a hybrid thingy, so my back squats are tomorrow and front squats on Saturday.
So I did Barbara just for kicks, 25:01. Not great but not bad.

Comment #84 - Posted by: moak at June 23, 2009 8:18 AM

I wish I had a rack. I had to use a Smith machine. Still not a lot of progress. Over 200 next time.

155
165
165
170
175

Did part CFWU x2 and Burgender WU x3. Double unders x50.

Comment #85 - Posted by: Corey Bibolet M/39/5'8"/160 at June 23, 2009 8:24 AM

No access to olympic bar today:
10 sets for time of
20 double jumps
4 single arm push-ups

9:19

Comment #86 - Posted by: m/30/180/6' at June 23, 2009 8:27 AM

185
205
215
225
241
as rx'ed

Comment #87 - Posted by: jshep 24/6'1/210 at June 23, 2009 8:41 AM

Would this be considered a 3x5 or a 5x3 workout?

Comment #88 - Posted by: Adam at June 23, 2009 8:46 AM

185
205
225
250
275
280 (pr)

27/M/170

Comment #89 - Posted by: ecusmitty at June 23, 2009 9:00 AM

BWUx2
FS WU 2x5x45, 1x3x95

Concentrated on keeping elbows high.

WOD:
105x3
115x3
120x3
125x3, but form on 2 and 3 was ugly, elbows dropped, back rounded, so dropped down for last set
122x2, third one wasn't deep enough so didn't count it.

Comment #90 - Posted by: SueAnne/F/48/5'6"/132 at June 23, 2009 9:01 AM

5'8"/39/155

135
145
155
165
165
(165 is PR on this).

Comment #91 - Posted by: Darol at June 23, 2009 9:05 AM

185
205
225
255
265

Comment #92 - Posted by: brad 21/6'/160 at June 23, 2009 9:05 AM

25/5'11"/140

150
160
170
180
190(PR)

Comment #93 - Posted by: Jon at June 23, 2009 9:08 AM

My gym has bumper plates and two lifting platforms and yet when I came in this morning there was a big old sign saying "don't drop your weights". Today was a max effort day, sorry weights might be dropped...

CFWU x1
134# X 5
178
199 (failed on the third rep)
178
199 (failed on the second rep)
178

Had some time so did the following:
3 times through for time
21 thrusters
10 111# push press
30 situps (unanchored)

Comment #94 - Posted by: dan m at June 23, 2009 9:11 AM

First time doing front squats-

135
155
175
185
205

Comment #95 - Posted by: Kenny/37m/202 at June 23, 2009 9:14 AM

25/m/5'11"/205

255-265-275-285f(0)-285f(0)
then
Back squat 225 x 20

Comment #96 - Posted by: Nickosaurus at June 23, 2009 9:14 AM

85
105
115
125 (failed on 3rd)
125
130 (failed on 1st)

Unfortunately this is about what I had managed on previous posting.

Comment #97 - Posted by: BobO (m/23/6'5"/185) at June 23, 2009 9:23 AM

I wanna know what that old phillipiino does for training in the backround. He is like 60 and has an 8 pack lol. LOl he looks in better shape then the cf'ers.

Comment #98 - Posted by: Chris at June 23, 2009 9:26 AM

135,135,155,175,195 then I did CFE later

Comment #99 - Posted by: Richard Orpen at June 23, 2009 9:28 AM

M/39/175/6'

135-5
225-3
225-3
245-3
225-3
135 thruster 12

Comment #100 - Posted by: Judd at June 23, 2009 9:35 AM

45
50
55
60
65


Comment #101 - Posted by: Henry 40/5'11"/206 at June 23, 2009 9:42 AM

M/20/6'0"/160

not very proud of these numbers but its only my second time with front squats.

95-105-115-135-155(PR)

Comment #102 - Posted by: BUD/S Hopeful, Class ??? at June 23, 2009 9:48 AM

Buy-In: 2 sets of 10 burpee pull-ups, 15 unanchored sit-ups and 15 back extensions

Front Squat 3-3-3-3-3
65x3, 85x3,95x3, 105x3,115x3PR

Cash Out: 2x6 weighted pull-ups (10lb and 12.5lb), 1 set of 10 burpee pull-ups, 3 minute row: 783m


I should have started heavier. Now that my rack position is adequate (still not good), I was able to easily do 115 which is what I failed on last time. So, good data for the next one and it's always good to get a PR while still getting over the flu!

Comment #103 - Posted by: Jeff F 36/M/5'10"/178# at June 23, 2009 9:53 AM

135
155
175
185
195

Comment #104 - Posted by: Rosser at June 23, 2009 9:53 AM

C: 225,245,255,255,265(1)
Better than last time should have stuck with 255 or 260. KNEES OUT!

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

Cluck, Cluck, Cluck.

Comment #105 - Posted by: Go Blue Hens at June 23, 2009 9:53 AM

"Helen Stands on Her Head", details there.

13:31

Herm, best of luck Brother. See you in a couple of weeks.

Comment #106 - Posted by: bingo at June 23, 2009 10:00 AM

m/36/6'1"/198

yesterday's wod: 14:05
outdoors, heat index 95+
used 45# plate for kb
rds 2/3 completed only 6/4 hspu, finished set w/45# dumbell shoulder press

Comment #107 - Posted by: Lunchbox at June 23, 2009 10:01 AM

warm up 5x115, 5x155
3x180,3x200, 3x205 (pr), 210 (f), 3x185

Then practices some cleans @ 135.

Comment #108 - Posted by: Jim D. 48 yom 165# 5'11" at June 23, 2009 10:01 AM

CFWUx3

Front Squat WU
135x5
155x5

WOD
185x3
195x3
205x3
215x3
225x3

Cool Down
1500m row

Comment #109 - Posted by: JK17 M/26/6'2"/216 at June 23, 2009 10:18 AM

132,137,142 (PR from last time), 147, 152 (new PR)

Bar loaded with 20-kg bumpers and then appropriate lb plates. Nice to get a birthday PR. Also weighed myself for the first time in a couple months and have lost 3 lbs. Not sure that means much given such a large period between measurements.

Started Paleo diet (+ organic chocolate milk ;) ~2 weeks ago. So far, I've lost body fat (waist getting slimmer) and my recovery has sped up noticeably. I need to start translating that into higher intensity.

Comment #110 - Posted by: Joe M. 29/m/5'10"/147 lb at June 23, 2009 10:21 AM

39m/6/185

240.245.250.255.260(2f)

Comment #111 - Posted by: #42MARQ - CrossFit Bucks at June 23, 2009 10:22 AM

33/180/m

115/135/155/175/180

Comment #112 - Posted by: marc_m at June 23, 2009 10:25 AM

210-230-250-270 PR

Felt strong strong today... could have gone heavier, but focused on form.

Old PR 255

Comment #113 - Posted by: Arthur M/34/5'11"/175 at June 23, 2009 10:30 AM

150-160-170-180(2)
down 5lbs and a rep

Comment #114 - Posted by: Headhunter at June 23, 2009 10:30 AM

as rx'd

185
205
215
215
215f
205

Comment #115 - Posted by: Horica m/21/5'7''/162 at June 23, 2009 10:41 AM

CFWUx3

135x3
155x3
165x3
175x3
180x3 PR

parallel or below on all reps.

Boot Camp class afterwards..lots of body weight explosive movements/sprints.

Comment #116 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at June 23, 2009 10:41 AM

155-175-195-215-235
Tied a PR, probably will jump the weight up sooner next time this comes around. I really enjoy front squats. Practiced snatches at 95# after. I need to work technique on snatch.

Comment #117 - Posted by: Michael m/46/5'9"/175 at June 23, 2009 10:45 AM

We actually started cross fit a week ago exactly and we are addicted, me and my wife are definitly closer and I love how challenging and fun the WODs are. We are also starting to supplement the workouts with runs or other activities.

But it is true, a couple that workout together stay together!!!

Comment #118 - Posted by: OQ couple/MD at June 23, 2009 10:45 AM

Newbie f/28/5'6"/125

CF warm-up

No squat rack to start from, so I stuck with lighter weights/higher reps and focused on form.

1 x 15 reps @ 15 lbs.
3 x 10 reps @ 35 lbs.
1 x 10 reps @ 65 lbs.

Planning a run by Lake Michigan later this evening when the scorching temps cool down...maybe 5-6 miles? We'll see.

Comment #119 - Posted by: Sarah at June 23, 2009 10:46 AM

as rx´d

165
175
175
175
185 (pr)

Comment #120 - Posted by: Alexis M/23/5´4"/129 at June 23, 2009 10:49 AM

24/m/5'11"/165#

WU 3x135
3x155
3x185
3x205
3x205
3x135

21/f/5'4"/120#

WU 3x45
3x65
3x85
3x105
3x95
3x85

Comment #121 - Posted by: Nate and Laura at June 23, 2009 10:56 AM

Big day for all of us. We did a lot of playing around before and after the workout. First, my son got his first muscle-up at age 16. Then, I got my first one at age 50. We each were then able to get a couple more. Not to be outdone, Shelby got her first real hand stand push-ups, at age 16. She has only been crossfitting about a month.

Oh yes, we also did the WOD:

F/16/5'8"/135
65-85-95-105-115

F/50/5'6"/135
65-75-85-95-100

M/16/5'11"/170
155-175-185-185-165

M/50/5'11"/172
145-165-175(2)-175(2)-155

Comment #122 - Posted by: Kevin C. at June 23, 2009 10:57 AM

M/52/5'11"/203
Appv'd Warmup as Rx'd (except with kipping pullups)+10min on the bike
135(wu), 185, 195, 195, 200, 200.
6sets Weighted dips (45#)between squats for amusement. cool down with 20min on the bike.
Shoulda pushed a little more on the squats but nursing a mildly pulled lat from last nights game. I know, excuses, excuses. Loving my new power rack...100 dollah on craigslist:-) No more Y gawking for me on squat day.

Comment #123 - Posted by: MikeF at June 23, 2009 10:58 AM

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

warm up
20 ghd situps
30 ring dips
30 back ext 40 lbs
30 squats

warm up on front squats x3reps 85,135,155
work sets
1. 175
2. 185
3. 205
4. 215
5. 220

Comment #124 - Posted by: Nik Nichols/M/42yo/5f7in/165lbs at June 23, 2009 10:59 AM

135
155
175
195
205 (x2)

Wrist pain/rack position continue to be limiting factors.

Comment #125 - Posted by: Dave 36/m/68"/175 at June 23, 2009 11:01 AM

170

Didn't have time to try 175 - my client showed up so I had to stop.

I'll get 175 next time - maybe even 180 ;D

Comment #126 - Posted by: AllisonNYC_CrossFit Obsession_24/5'2/125 at June 23, 2009 11:02 AM

F/122/5'4

125-3 reps
125-3 reps
130-3 reps
130-3 reps
135-3 (PR)
140-2 (very close, but only got the 2 reps)

squat was to medicine ball on all

Comment #127 - Posted by: Jill at June 23, 2009 11:04 AM

just started CF.

135
155
155
155
155
155

I think i could take more weight, no problem with my legs, but my wrist wouldn`t like it...

Comment #128 - Posted by: Hank at June 23, 2009 11:05 AM

m/26/210/70"

didn't have squat rack today so had to clean first rep of every set

165x3
185x3
205x3
215x3
225x3

Comment #129 - Posted by: andrewdoc at June 23, 2009 11:14 AM

95/145/155/165(PR)/175(PR)

wrist still has limited flexibility from surgery.

heat index 107F today. hating life.

Comment #130 - Posted by: CME f/30/5'6/165 at June 23, 2009 11:15 AM

130,140,150,160,170

3 sets:
standing dumbbell reverse flies 20lbs
donkey calf raises w/plates 65lbs

3.36 mile run 28:47 8:34/mile. Alittle disappointed, not with the time but that the heat index was only 98F when I finished was hoping for 100F.

Comment #131 - Posted by: jc at June 23, 2009 11:15 AM

m/38/5'10/160

First time front squats. Numbers not so good. Wrists were the limiting factor and were killing. I was trying hard and struggling to rack properly like i see in the vids. Hopefully things get flexier in the future.

115
120
125
130
135

Comment #132 - Posted by: tonf at June 23, 2009 11:28 AM

46/M/6'/185 STA. 74

DID FULL SQUAT CLEAN AND JERKS TODAY.

5-135
5-155
5-185
5-195
10-185

TRYED 200 POUNDS BUT NO GO ON THAT.
30 MIN. OF HEAVY BAG WORK AFTER WOD.

LIKE A ROCK

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #133 - Posted by: ROBERT SUTHERLAND at June 23, 2009 11:33 AM

Needing help to a problem!!!
Even when I lift my elbows high I am finding it impossible to keep the bar in the proper receiving position, and i am holding the bar using hand /arm strength only approximately 1-2 inches from chest.(I have very large forarms and biceps)Which I think could be part of the problem and not flexibilty. This is preventing me from going to a maximum weight so that I can work my legs/core as I can not hold on to the bar after a certain weight approx 145kgs (320lbs) Any help welcome.

60kg,100kg,120kg,130kg,145kg


M/38/6'/265

Comment #134 - Posted by: Tommy at June 23, 2009 11:41 AM

1 95
2. 115
3. 135
4. 155
5. 185

Comment #135 - Posted by: Smartie at June 23, 2009 11:42 AM

As rx'd.

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

All squats had good depth, but I am really struggling keeping my form as the weight increases. Noticed this particularly on the last two sets; at the bottom of my squat, my elbows want to drop - almost like it is easier for me to get back up if they drop a little. Any ideas? Just more practice?

Right knee slightly sore afterwards. Monitor.

Comment #136 - Posted by: Mel 36/m/5'10"/175 at June 23, 2009 11:48 AM

1x5 135# warm up

3-185#
3-225#
3-250#
3-270#
3-285# (my third rep was ugly but I got it up :S)
I should have started at a heavier weight I think I could have reached the 300# mark.

Comment #137 - Posted by: Kameron M/23/170 at June 23, 2009 11:55 AM

m/35/153

Front Squat 5x3
185
195
205
210
210
All felt strong....

Comment #138 - Posted by: Shane Cross at June 23, 2009 11:59 AM

first time doing squats with weights, tried to keep strict form.

135,135,135,135,155(4)

Comment #139 - Posted by: Raph at June 23, 2009 12:01 PM

185-195-205-185-155.

Yuck. Sub-marginal day, no progress.

Comment #140 - Posted by: Kamper M/45/74"/200 at June 23, 2009 12:04 PM

There are lots of warm-ups. I like this one as a general rule:

Pyramid of 1-5, 5-1 of Pullup/Squat/Pushu-up (or dip). I feel that it loosens me up & gets me ready to work.

As for front squats:

135 x 3
185 x 3
200 x 3
205 x 3 (New PR)
215 x 1 (Failed after 1)

S/F!

Comment #141 - Posted by: Mike at June 23, 2009 12:12 PM

95X5 warmup

185
205
210
205
205

Comment #142 - Posted by: tooljunky m/27/173/5'10 at June 23, 2009 12:13 PM

m/38/76/200

165
165
175 pr
165
165

PR by 5# - I'll take it. Rack/wrists felt good, but I was starting to lose it forward/drop my elbows a bit at 175.

then 135x5x3

Comment #143 - Posted by: Chas at June 23, 2009 12:15 PM

115/135/155/175/185

Comment #144 - Posted by: Ian Wheelis at June 23, 2009 12:16 PM

m/31/5'11"/169

95
125
135
185
205

Comment #145 - Posted by: Matt Berry at June 23, 2009 12:22 PM

185-195-205-215-215 PR by 10#

Comment #146 - Posted by: Chong at June 23, 2009 12:28 PM

185x3
185x3
205x3
205x3
225x3 (pr)

Comment #147 - Posted by: BSharp 23m/5'8"/185 at June 23, 2009 12:28 PM

Elbow tendinitis acting up did 4 rounds of 2 min speed bag and 50 squats

Comment #148 - Posted by: Pete at June 23, 2009 12:29 PM

GOOD LUCK HERM!

Comment #149 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at June 23, 2009 12:38 PM

m/19/165lbs/5'10"

165
185
205
215
220 (pr...this felt like the most difficult 3 reps of my life!)

Comment #150 - Posted by: JThom at June 23, 2009 12:41 PM

M/29/165

Front Squats 3-3-3-3-3

185-195-205-215-220(PR)

Felt good after doubling up yesterday. Partied too hard on Saturday night.

Comment #151 - Posted by: MikeySFV at June 23, 2009 12:41 PM

155
175
185
195
205

Comment #152 - Posted by: steeliekid M 40 175 67" at June 23, 2009 12:43 PM

cfwu
WOD FS 5x3
120/130/140/145/150

Comment #153 - Posted by: hiflyer51 at June 23, 2009 12:44 PM

135/155/165/175/185/190

Comment #154 - Posted by: gs at June 23, 2009 12:48 PM

M/21/195/6'

135
185
205
225
255

Comment #155 - Posted by: JButler7 at June 23, 2009 12:49 PM

CFWU X1
WOD as RXd
Front squat: 89X10
133
155
177
199 (fail)
150

since the gym I was in did not have a squat rack I had to clean the weights. Needless to say, I deadlifted the 199 but could not get it up...

After the fail, I modified the push down machine to a front squat range and then did the 150# for 10 reps. My lower back is worn out.

Comment #156 - Posted by: Gene Griffith M/40/230/73 W6D2 at June 23, 2009 1:03 PM

1) 185
2) 190
3) 195
4) 205
5) 225

Haven't done them in a long time. It was a learning process.

Comment #157 - Posted by: DEREK: 24/5'8''/185lbs. at June 23, 2009 1:08 PM

first heavy front squats ever! yay

135
185
215
235
255 - maybe not all to depth, last one was at least

Comment #158 - Posted by: Matt Droppo at June 23, 2009 1:08 PM

33/M/6'00/185

3 x 187
3 x 207 pr
2 x 227 (f@3)
2 x 217 (f@3)
1 x 217 (f@2)

Comment #159 - Posted by: Dan D. at June 23, 2009 1:10 PM

135x3
155x3
165x2
135x3
135x3

pr was 185. not feeling it today

Comment #160 - Posted by: Robert W. at June 23, 2009 1:15 PM

M/25/185/6'
135 WU

As Rx
225
275 failed
245
245
265
275

Comment #161 - Posted by: Norm at June 23, 2009 1:18 PM

Running about a cycle behind.

Due to time constraints, just did 208 Double-Unders at home.

Untimed, but less than 10 minutes.

Comment #162 - Posted by: Chris M_39/M/185 at June 23, 2009 1:27 PM

Needed practice.
Wanted Metcon.
Improvised
400M run
CFWU x2

15-12-9
Front Squats 95#
DeadLifts 135#
30 second rest between rounds

Weight was much too low so upped the speed and made sure form and ROM were close to perfect.
Was a good workout! felt really good after so...

5 HSPU x 4 rounds (head to 1.5" foam block)

next time FS at 135# and DL at 225# or more.

Comment #163 - Posted by: Sparky/34//5'5"/210 at June 23, 2009 1:32 PM

Needed practice.
Wanted Metcon.
Improvised
400M run
CFWU x2

15-12-9
Front Squats 95#
DeadLifts 135#
30 second rest between rounds

Weight was much too low so upped the speed and made sure form and ROM were close to perfect.
Was a good workout! felt really good after so...

5 HSPU x 4 rounds (head to 1.5" foam block)

next time FS at 135# and DL at 225# or more.

Comment #164 - Posted by: Sparky/34//5'5"/210 at June 23, 2009 1:32 PM

245
265
275
285
295

Comment #165 - Posted by: mrd m/25/5'10"/195 at June 23, 2009 1:34 PM

22/m/165lbs 5'8"

95
135
185
195f
195f

Comment #166 - Posted by: David Latshaw at June 23, 2009 1:36 PM

m/36/214/5'11

95(wu)
135
155
175
185
225(pr)

Comment #167 - Posted by: Keith M at June 23, 2009 1:38 PM

how do you know what should be the weight?

First you do your top weight and then you just adjust them to end the last rep with that much weight?

Comment #168 - Posted by: Kiubbo at June 23, 2009 1:41 PM

80kg
100kg f
90kg f

Comment #169 - Posted by: Stuart Hughes at June 23, 2009 1:42 PM

135 x 3 x 5 then:
Biked 8 miles, swam a couple hundred meters, and ran a few miles. Good day.

Comment #170 - Posted by: Lightweight guy at June 23, 2009 1:43 PM

cfwu
135#/155/165/175/185

Comment #171 - Posted by: sam p at June 23, 2009 1:45 PM

as rx'd

quick warmup 115x5

145
165
195
195 (fail on 3rd)
195 (fail on 2nd)

Comment #172 - Posted by: rob_AF at June 23, 2009 1:48 PM

155-165-170-175(2)-170(2)

Comment #173 - Posted by: Deano m/47/190/6' at June 23, 2009 1:52 PM

30/f/118

135-135-140-145-150

Comment #174 - Posted by: nadia shatila at June 23, 2009 1:58 PM

315-325-335-340(f)-330

Could have gone heavier. Focused on form.

Then 235 x 21 back squat. Rack felt good. Glutes felt tight.

Then ran 1 mile 7:28.

Comment #175 - Posted by: Jackybob at June 23, 2009 2:00 PM

Last time (March) got 1 2/3 sets at 115#. This time:

85-95-115-115-115

Had fun with Jason's little warmup, which included GHD situp-wallballs. I like 'em :)

Comment #176 - Posted by: Cynthiaj in Sunnyvale, CA (46/F) at June 23, 2009 2:03 PM

46/m/150lbs 5'7"

135
165
195
225
240

Comment #177 - Posted by: tim p at June 23, 2009 2:03 PM

Burgener Warm Up
1 round of 5 dips, 5 GHD Sit Ups, 5 Back Extentions

WOD
135 x 3 warm up
185
205
225
235
230
m/5'11/217

Comment #178 - Posted by: Dustin at June 23, 2009 2:04 PM

@#168 Kiubbo:

Once you start doing Crossfit for a little while, you can base it off the last time you did the 3x5 WOD. But if you have never done it, start out at 135 for a set of 3. Depending on your strength, increment by 10 or 20 pounds, and your body will let you know when you get to a weight it can do 3 times. Every set should be really challenging to get that 3rd rep. Treat every WOD as if it were your last!

Comment #179 - Posted by: Jahsh at June 23, 2009 2:06 PM

M/24/160#/5/7"

Scaled weight due to almost recovered knee injury. See previous WOD for actual PR's

CFwu x 1/BWU x 1
WU - 45# x 5
65# (accidentally did 5 reps)
85# (accidentally did 5 reps)
95#
115#
135#

Comment #180 - Posted by: Ransom at June 23, 2009 2:06 PM

1) 175-3
2) 205-3
3) 225-3
4) 245-3
5) 265-1(PR) wrist killing me after 1 rep didn't want to push any further

M/33/190

Comment #181 - Posted by: malone at June 23, 2009 2:12 PM

m/42/162/6'

135, 165, 185, 195X1, 190X2

max last time: 185

Comment #182 - Posted by: P&M at June 23, 2009 2:14 PM

m/41/160

95
115
135
145
155 PR

Comment #183 - Posted by: Brian at June 23, 2009 2:18 PM

185, 205, 210, 210, 210
2 months of de-training has not served my strength well. Back on the CF wagon...

Comment #184 - Posted by: Josh G at June 23, 2009 2:18 PM

225
225
225
225
235

Comment #185 - Posted by: tyler 29/m/200 at June 23, 2009 2:29 PM

front squat:

185lbs x 3
205lbs x 3
215lbs x 3 (wobbly)
220lbs x 3
225lbs x 3

225lbs x 3 06/23/2009
215lbs x 3 05/04/2009
215lbs x 3 03/25/2009
205lbs x 3 02/22/2009
185lbs x 5 01/08/2009

Comment #186 - Posted by: johnathon in seattle 27/5'8/158 at June 23, 2009 2:31 PM

m/21/150/5'7

5x10 at 135lbs

no heavy weight available.

S/f

Comment #187 - Posted by: dillon at June 23, 2009 2:34 PM

Mark
155,160,165,170,175
Ran out of time. Equal to PR.

Comment #188 - Posted by: Theresa & Mark at June 23, 2009 2:34 PM

m/40/6'0"/191

135 x3
155 x3
175 x3
185 x3
195 x3 (PR)

Comment #189 - Posted by: Jeff H at June 23, 2009 2:35 PM

M/35/183

135
155
175
205
225

all of these were done "ass to heels"-old PR was 255 but only went to parallel on those

__________________________________________________

M/33/165

135
155
155
175
205

Comment #190 - Posted by: seans at June 23, 2009 2:40 PM

Last time: PR'd at 135, no squat rack - weighed 136.
This time: PR'd at 150, with a squat rack - weighed 139.

Happy with this. Lost track of the other sets, but I did I think 3 at 145

Comment #191 - Posted by: Stephen M/26/5'9"/139 at June 23, 2009 2:47 PM

125x3
135x3
155x3
175x3
225x3 < PR but struggled to keep back properly curved.

Comment #192 - Posted by: Chu 29/M/5'7"/188 at June 23, 2009 2:48 PM

225
245
265
275(x1) 255 x2
255 x3

Comment #193 - Posted by: Jeremy M/28/6'3''/207 at June 23, 2009 2:49 PM

155
165
175
185
195 One Rep, but still a failed set.

Comment #194 - Posted by: Sam brayer - Panther Crossfit at June 23, 2009 2:51 PM

177 (80 kg)
177
200 (90 kg)
200
200

I sat down below 90 degrees at least but I never worried about my thighs. The trick with front squats seems to be the balance of the upper body. My technique sucked! Fun WOD though, this was my second WOD with crossfit.

Comment #195 - Posted by: Benke at June 23, 2009 2:53 PM

31/M/190

as rx'd

135
165
195
195
225

Comment #196 - Posted by: john g at June 23, 2009 2:56 PM

155,175,185(pr),185,185

135x5
135x5
135x5


Comment #197 - Posted by: Mark B.- NOLA 41/150/5'8" at June 23, 2009 3:00 PM

Front Squats rx'd

185 - 205 - 215 - 210 - 210

23/m/180

Comment #198 - Posted by: cass - CF Oshawa at June 23, 2009 3:02 PM

46/181

177 x 3
201 x 3
221 x 3
242 x 3
255 x 1, blah.

Comment #199 - Posted by: David Sailor at June 23, 2009 3:03 PM

70x3, 80x3, 90x3, 100x1, 80x5 (kg), ran 2km to the gym as a warm-up.

Comment #200 - Posted by: Jon A at June 23, 2009 3:04 PM

55, 65, 70, 75, 80

PR on the 5th round!

Comment #201 - Posted by: Shanna F/28/5'3''/130 at June 23, 2009 3:09 PM

165lb, 185lb, 205lb, 205lb, 215lb.
I Don't have a squat rack so i had to clean it first, try to do 215 in 4th but couldn't clean it but got it the 5th set.

Comment #202 - Posted by: David2E at June 23, 2009 3:12 PM

22 / M / 5'9" / 135lb

Made up yesterday's WOD today:
Three rounds for time of:
400m run
35lb dumbbell swing x21
12 HSPU, feet on a rail

21:32

I should be ashamed at how poor a runner I am. I gassed hard and often on this one, and had to walk part of the 400m on rounds 2 and 3.

Comment #203 - Posted by: BC at June 23, 2009 3:13 PM

33/m/5'10"/168

Last time I front squatted was my senior year in high school. Had to build up to my max which was weak sauce. First time I have squatted "heavy" in a long time. Anyways here's how it went:

205-3x
215-3x
215-3x
225-3x
235-3x

Comment #204 - Posted by: John K at June 23, 2009 3:14 PM

31/m/195

165
185
205
215
220

Comment #205 - Posted by: SAT at June 23, 2009 3:14 PM

btw: 154

135, 155, 165, 165, 175

Comment #206 - Posted by: seth c at June 23, 2009 3:22 PM

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
3 minutes rest per set
Foam roll after
Compared to 090504: same

Comment #207 - Posted by: Sesoku at June 23, 2009 3:25 PM

As rx'd:
135, 155, 165, 175, 180

1st time so had no idea what max is. Will go much heavier next time.

Comment #208 - Posted by: Eric in SD at June 23, 2009 3:28 PM

135
140
145
150
155x2 (Old PR 155)

Comment #209 - Posted by: Kimberly McLeish 27/F/115 at June 23, 2009 3:35 PM

29yo, 5'11", 175lbs

235
245
255
265
275

10 pounds heavier than last time. As before this is a little more of a workout for my shoulders than my lower body.

Comment #210 - Posted by: Alton at June 23, 2009 3:40 PM

1000m row 4:25
cfwu x 3
front squat
3 x 135
3 x 155
3 x 175
3 x 180
3 x 185

Comment #211 - Posted by: surffire at June 23, 2009 3:41 PM

Sub par today:

245
250x1
225x2
225
225 - finally felt a little better

Old PR is 260x3, last time got 255x3

Not sure if I started too heavy or too fast in the warmup but I just wasn't feeling it today...

Comment #212 - Posted by: Mike Mc 31/5'9"/175# at June 23, 2009 3:41 PM

M / 31 / 5'11 / 230

BIKE: 10min
WUP: 10min

CF: as rx'd...
225x3
245x3
265x3
275x3
285x2 *PR attempt
225x3 (to make up for the failed set)

Post CF:
*Superset - 225x5 Stiff-legged, 36" Box jumps x 5
*100rep Abs

Comment #213 - Posted by: sj9701 at June 23, 2009 3:44 PM

p.s. Superset was 3x (225x5 Stiff), (36"x5)

Comment #214 - Posted by: sj9701 at June 23, 2009 3:47 PM

135x3
155x3
165x3
175x3
185x3

All on smith machine, gym has no squat rack.

Comment #215 - Posted by: Matt M at June 23, 2009 3:48 PM

First time recording WOD.

M/27/189/6'

3x 143
3x 154
3x 154
3x 143
3x 143

Comment #216 - Posted by: Danny at June 23, 2009 3:53 PM

M/27/200/6'1

3x175
3x195
3x215
3x230
3x245 PR

Comment #217 - Posted by: Luke Hornblower at June 23, 2009 3:54 PM

Just did a couple rounds to warmup for 145lb clean and thrusters. Stopped at 195lb x 3.

Comment #218 - Posted by: R.Lee_Seattle at June 23, 2009 3:57 PM

23/M/162

CFWUx3 (No assists on the dips!)

135x3
145x3
155x3
165x3
155x3 (Right wrist was pretty cranky, so dropped back down)

Comment #219 - Posted by: Jeff A at June 23, 2009 3:58 PM

cfwu x 3

95 x 5
135 x 3
185 x 3
185 x 3
195 x 3
135 x 3

A few days off from Crossfit. I think im going to head back to the gym later to do Friday's 20min timed WOD.

Comment #220 - Posted by: mr blue at June 23, 2009 3:59 PM

2nd WOD back from Wisdom Tooth Removal last Friday.

155
185
205
225 (f)
225 (Tied previous PR)

I'm ok with this, given the circumstances, and know that I didn't blow out my stitches mid-lift.

Comment #221 - Posted by: Smash (CrossFit Unbroken) at June 23, 2009 4:01 PM

M/24/184

As Rx'd
165x3
185x3
205x3
205x3
185x3

Comment #222 - Posted by: Erik Fay at June 23, 2009 4:07 PM


245,275,295,310pr,

Then did 315 for a pr of one.

Comment #223 - Posted by: Kevin McClellan 47/M/195 at June 23, 2009 4:07 PM

115,135,155,175,200(pr) vs
115,135,155,175,195(pr) 5/4/09
115,135,155,175,185(pr) 3/27/09
95,115,135,155,175 8/20/07

felt ok for 2nd wod after 2 week layoff due to lower back strain.

15 min ellip wu 20/20. m/52/173.

Comment #224 - Posted by: kevin o at June 23, 2009 4:08 PM

Big lacrosse tournament over the weekend & into next week so just maintenance, no gains for me right now.

CF WU x 3
Front Squat (135 x 3) x 2
Back Squat 5 x 5: 135, 185, 205, 215, 225

Comment #225 - Posted by: Benny1 M/40/74"/220 at June 23, 2009 4:16 PM

135x3
185x3
205x3
235x3
240x3

I never done this one.. so i had no idea how much to start with it...
M30/188lb

Comment #226 - Posted by: pat at June 23, 2009 4:16 PM

made up yesterdays wod.
3rds for time
run 400m
1 1/2 pood kb swings- 21 reps
12 hspu
7:45
It is HOT and HUMID here in Minneapolis, MN. yuk.

Comment #227 - Posted by: Allen in IA 34/6'1"/181 at June 23, 2009 4:16 PM

As Rx'd:
225 - 250 - 255(x1 f) - 255* - 225

Tied my PR of 255 and knew that was it when i was done. I'll take it

Comment #228 - Posted by: Eric Gohl 22/5'10/162 at June 23, 2009 4:16 PM

115
135
155
175
205 (pr)

Comment #229 - Posted by: mcgraw at June 23, 2009 4:16 PM

185 205 225 235 250. New pr.

Comment #230 - Posted by: tom at June 23, 2009 4:26 PM

got up to 225 lbs (tied pr)

Comment #231 - Posted by: Kyle A. at June 23, 2009 4:27 PM

For #122

Awesome family plan, man. Raised both my sons that way (though I was a knuckle dragging power lifter then)...both are fit nuts, mma, and firefighters now. One is career / one is paid call volunteer but, one chiefs interview away from a career job. They are the one's that introduced me to crossfit--onery little elfs. Great to see the family emphasis in this program.

Comment #232 - Posted by: MikeF at June 23, 2009 4:30 PM

Oh my God!!! I really suck doing my own workouts...i mean it!!

7 rounds:
3 squat cleans 185 pounds
6 ring push-ups
9 knees to elbows

24:33...ugh!!!

Yeah i'm not good creating WODs

Comment #233 - Posted by: s'more at June 23, 2009 4:30 PM

170
175
180
185
190

Love front squats!

Comment #234 - Posted by: Miller 21/M/165 at June 23, 2009 4:31 PM

185/205/215/225/235

Comment #235 - Posted by: Troy at June 23, 2009 4:33 PM

Recuperating from piriformis strain. Last time I did this I was at 265x3 on my last set. I could feel the muscle wimpering @ 195 but still did
185x3
195x3
205x3
215x3
225x3

At my age healing is a tad slower. I'm so glad to be back hitting it again and feeling stronger every day in my left leg. Given time I'll be pushing new PR's again...ALWAYS with perfect form

Comment #236 - Posted by: bill/50/208/6' at June 23, 2009 4:35 PM

m/22/165/6'/weak legs

135
135
135
145
145

Comment #237 - Posted by: bill b at June 23, 2009 4:38 PM

M/43/185/5'9"
As Rx'd 5 x 3 @ 185#

Comment #238 - Posted by: Alan at June 23, 2009 4:43 PM

M/26/164/5'7"

Rx'd

3x135
3x185
3x205PR
3x225PR
1x230

Comment #239 - Posted by: Dane Gifford at June 23, 2009 4:44 PM

CFWUx2
CFFB strength WOD
deadlift, 5rm
7-225, 5-275, 5-315, 5-345
front squat 3-3-3-3-3
195, 215, 225, 235, 235

Comment #240 - Posted by: Timmy B - m/23/75"/215# at June 23, 2009 4:45 PM

warmed with 65x5

95x3
115x3
135x3
145x3(old 3RM)
150x3(new 3RM)

Comment #241 - Posted by: mncross m/24/5'9"/150 at June 23, 2009 4:47 PM

155-155-155-155-155

Comment #242 - Posted by: MattP (m/47/5'11/173) at June 23, 2009 4:48 PM

225x3
225x3
225x3
225x3
225x3

Comment #243 - Posted by: gabe at June 23, 2009 4:51 PM

F/27/5'0"/108
115
125 Old PR
135
135
140 New PR
Its good to be angry when you go in on heavy lift days...

Comment #244 - Posted by: Kat at June 23, 2009 4:52 PM

as rx'd
warmed up with light weight, then:

195x3, 205x3; 225x3; 255x2 +1; 245x3

partner: f/135/29/5'8"

PB 115x3

Comment #245 - Posted by: Jamie M/30/175/5'11" at June 23, 2009 4:53 PM

1st time doing front squats. Trying to keep my elbows up as much as possible was hard on my wrists. Still lacking flexibility.

95x3
115x3
135x3
155x3
165x3

Comment #246 - Posted by: JSimon at June 23, 2009 4:54 PM

previous PR 135

needed looooong warm up, very stiff/ achy today
125/135/140PR/145PR/147.5PR*

*used fractional plates, (1.25 lb ea) gift from boyfriend :) how cool is that?! I suppose not exactly romantic, but I was thrilled. My sister-in-law heard me squeal, then saw the plates, and said "you guys are just weird"

cynthiaJ- keep it goin' girl!
carrie mcgee- nice numbers, way to get it
FitMom- good god y'all! way to crush it :)
cookie- i look terrible in yellow, but anything for you
eric- thought i had a chance at winning today... then you posted LOL
goat- "Oh, king eh? Very nice. And how'd you get that, eh? By exploiting the workers. By hanging on to outdated imperialist dogma which perpetuates the economic and social differences in our society."

Comment #247 - Posted by: Strong Lil Pony! at June 23, 2009 4:57 PM

f/39/5'11"/175
We don't have a rack, so the weights needed to be power cleaned first.
3X95,3X115,3X125,3X135,3X145,
1X155 (pb for a power clean and front squat since retiring from competative rowing 13 years ago)
I've been doing crossfit for about 6 weeks now and I love how
a) the workoust are varied
b) they don't take long to do
c) they make me do lifts I don't really like doing, or are good at (hspu, chinups...)
d) I get to do lots of Olympic lifts (they're so much fun)
e) I've built more muscle than I've had in a long time.
f) I've made great gains in my strength. I'm only 20 lbs off my all time power clean max. I truely think I'll surpass my former record of 175 lbs... at 40 years of age!!

Comment #248 - Posted by: Julie at June 23, 2009 4:59 PM

29/m/184

185-195-205(PR)-185-185

Then 10 x 40-yard sprints, starting every :45

Comment #249 - Posted by: Esteban - CrossFit Nasti at June 23, 2009 4:59 PM

previous PR 135

needed looooong warm up, very stiff/ achy today
125/135/140PR/145PR/147.5PR*

*used fractional plates, (1.25 lb ea) gift from boyfriend :) how cool is that?! I suppose not exactly romantic, but I was thrilled. My sister-in-law heard me squeal, then saw the plates, and said "you guys are just weird" Thanks baby!

Comment #250 - Posted by: Strong Lil Pony! at June 23, 2009 5:00 PM

eric- i thought i had a chance at winning... then you posted. nice work!

Comment #251 - Posted by: Strong Lil Pony! at June 23, 2009 5:02 PM

225 x 3
250 x 3
275 x 3
290 x 3
305 x 2 (shouldve just did the 3rd but had no spotter or bumpers so didnt want to wreck a globo gym if it slipped) Theres always next time.

Comment #252 - Posted by: Gio M/26/6'0/198 at June 23, 2009 5:08 PM

WOD F/S 3-3-3-3-3
w/up ,squat therapy, f/s ,20k x 10,20k x10,30k x 10,40k x5,50k x 5,60k x5,70k x5,80k x5,85k x3,
wod- 87.5k 3,90k x3, 92.5k x3,92.5k x3,92.3k x3,93.5k x1,95k x1.
struggling the night wi the f/s's !!?? had a couple o nuggets jokin behind me as i was doin them,didnae really help ! strugglin tae get a hold o the bar wi my hands still full o holes !
burpees,thrusters and m/ups after.gym empty the night,soooooo quiet !

Comment #253 - Posted by: Pedro Barrera,Scotland at June 23, 2009 5:15 PM

155
185
185
205
225 only got two reps

Comment #254 - Posted by: Ryan at June 23, 2009 5:16 PM

m/40/5'4"/142

95 x 3
135 x 3
155 x 3
170 x 3
185 x 3

5 lbs off PR, but very satisfied as I still feel a slight groin tweak (an injury that occurred when I got that 190 lb X 3 front squat PR last December) sometimes when doing heavy-ish squats.

Comment #255 - Posted by: FnTX at June 23, 2009 5:20 PM

Yesterday's WOD 12:30

Hello FRAT!

HERM, Good luck and God Bless.

Hopin for 275# for FS tomorrow morning.

Comment #256 - Posted by: John-In-Jersey at June 23, 2009 5:24 PM

Run-Lift-Run

Run 3 miles

WOD up to 175lbs

Run 3 miles

Comment #257 - Posted by: BPemberton at June 23, 2009 5:27 PM

38M/5'10"/168#

Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; CFWU 1x10; BWU.

As Rx: 225-235-245-245-225.

New 3RM PR at 245 by 5#.

Comment #258 - Posted by: rjf (Since 07-20-07. WOD no. 429) at June 23, 2009 5:30 PM

38M/5'10"/168#

Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; CFWU 1x10; BWU.

As Rx: 225-235-245-245-225.

New 3RM PR at 245 by 5#.

Comment #259 - Posted by: rjf (Since 07-20-07. WOD no. 529) at June 23, 2009 5:33 PM

Front Squat
3-3-3-3-3


185# (old P.R.)
205#
225# (new P.R.)
235# (miss)
I didn't feel like taking the weights off and reracking, then putting the weight back on, so I just did a set of ten deadlifts with it.

I am surprised by how much weaker I am in front squat than in back squat (315x5). I suppose, though, that I should be satisfied with a 40# increase in my P.R.

Comment #260 - Posted by: Goat 33/M/199/5'-11" at June 23, 2009 5:41 PM

Oh, and you are welcome. It's my pleasure.

Comment #261 - Posted by: Goat 33/M/199/5'-11" at June 23, 2009 5:42 PM

I tried to do front squats about 4 years ago, and the received bad instructions from the coach so never really figured it out. Watching the video someone linked above really worked wonders though, and I really enjoyed this WOD.

Focused on getting the form down, and no cage/bumpers...

95x3
115x3
135x3
185x3
205x3

Can't wait do to more! My wrist was hurting by the end, and I'd like to improve its flexibility.

Comment #262 - Posted by: blckorder at June 23, 2009 5:45 PM

38/m/5'11/163

cln + 2 fs: 113#-123-133-143-153f

Comment #263 - Posted by: epicurious at June 23, 2009 5:47 PM

PS Note to self: work on keeping arms parallel to keep from leaning forward!

Comment #264 - Posted by: blckorder at June 23, 2009 5:49 PM

108kg

Comment #265 - Posted by: Charbs 23/190/m at June 23, 2009 5:49 PM

male/28/5'9" 170

First time executing front squat…and I loved it!!!

3/155
3/155
3/185
3/165
3/165

Comment #266 - Posted by: gberry at June 23, 2009 5:52 PM

hey guys... check out the crossfitfootball.com WOD. Easily one of the top 5 hardest WODs i've ever had the priveledge of doing. If you want a challenge, then honor this hero and give it a shot. Oh Yeah, Good Luck. HeHeHe

Comment #267 - Posted by: Raze at June 23, 2009 5:52 PM

previous PR 185
this time: 185-185-195(PR!)-195-205(fail,2reps)

Comment #268 - Posted by: Sri 28/m/5'8"/185lb at June 23, 2009 5:57 PM

m/48/177

Did heavy front squats yesterday:
Front Squats, 10" Ball, 5 reps, PVC/45/135/185/225/135/PVC

Worked primarily for form and depth. My D-Ball is about 13" in diameter; I have begun using a 10" ball instead. Getting WAY below parallel (about 15" for me). I have a tendency to lean forward; I need to work on keeping my back erect.

Worked on some different stuff today; started out with the following warm up:
Overhead Squats, PVC, 10" Ball, 10 reps, 2 sets
GHD Sit Ups, 10 reps, 2 sets
Back Extensions, 10 reps, 2 sets
Double Unders, 10 reps, 2 sets
Deadlifts, 135 lbs, 10 reps, 2 sets

Then I did the following strength work:
Shoulder presses, 5 reps, 45/95/115/132(PR)

Finally, I did the following workout (Grace) for time:
Clean & Jerk, 135 lbs, 30 reps
Total 4:31(PR)

My 5-rep shoulder presses have been stuck at 130 lbs for the past 2 months. Glad to have broken through this plateau. Did Grace with power cleans and push jerks. Broke up my work 10-5-5-5-5. Could cut some serious time if I were to get it down to 15-10-5. Would like to get my Grace time down below 4 minutes.

Mama did not train today. The kids are away at camp for the next two weeks. Brittany (f/11/65) is in Georgia at church camp; Luke (m/13/125) is at Ft. Pendleton in Virginia at US Naval Sea Cadets Basic Training. I hope my kids get some physical activity while they're away.

Comment #269 - Posted by: Spanky at June 23, 2009 6:06 PM

M/35/180
165x3 (old PR)
185x3
205x3
205x3
210x3 (new PR)

Comment #270 - Posted by: Peter_P at June 23, 2009 6:14 PM

10 minutes run, Crossfit warm up, and then straight into it.

I definitely felt my core muscles working on this.

23/m/160/5'6"

145
165
175
175
165

Comment #271 - Posted by: FKarcha at June 23, 2009 6:15 PM

Ran 3 miles in 22 mins (7:20 pace) then WOD.

As Rx'd: 115/125/135/145/145

M/25/158

Comment #272 - Posted by: Joshua at June 23, 2009 6:15 PM

3-3-3-3-3 front squat
burgener WU/ cfwu...

sadly.... I had to use the smith rack on the vertical track. not fun. little to no work on balance or coordination

front squat WU-
10x100#, 10x100#, 8x120#, 5x140#

3x 150#
3X 170#
3x 180#
3x 190... last one was a 3/4 squat.
1x 195 failed on rep 2 in the HOLE@!

3x 155.... to boost my self esteem

Comment #273 - Posted by: goap M/39/69kg/174cm at June 23, 2009 6:20 PM

1 mile warm up.

185# x 5

10 pullups in between sets to kill the monotony.

Comment #274 - Posted by: Charles L at June 23, 2009 6:20 PM

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

Comment #275 - Posted by: dave at June 23, 2009 6:23 PM

cfwu x3 (ringdips)

6x115
3x135
3x165
3x185
1x205
3x185
1x195

27M 6'5" 220#

Comment #276 - Posted by: jwardman at June 23, 2009 6:26 PM

Did some warm ups at 135#, 155#, and began:
185x3
205x3
I felt a "pop" in my lower back and stopped right there. It felt like I cracked my knucke, but in my back. It didn't hurt, but when I racked the weight, I began to get tight real quick. I did warm up with sit ups, push ups, pull ups, air squats, and back extentions, but I think I was just too overdone from the kettlebells yesterday. I'm gonna have to wait and see how this plays out, pain-wise. I'm glad tomorrow is a rest day.
I was really feeling good about my form, and felt
strong. Was hoping for 225# today.

Comment #277 - Posted by: brad/36yom/509/175lbs at June 23, 2009 6:36 PM

Did this at home and did better than last time.
185
205
205
205
205

Comment #278 - Posted by: jef at June 23, 2009 6:38 PM

115 x 4
135 x 4
145 x 3
155 x 3
165 x 3
115 x 5

then 5 x 30 box jumps, some abs, 5k run.

Comment #279 - Posted by: sarbuze at June 23, 2009 6:39 PM

31/m/5'10"/210

200
205
210
210
210

Comment #280 - Posted by: D Craig at June 23, 2009 6:41 PM

CFWUx3x15

FS:
135/3
135/3
145/3
155/3
155/3

Comment #281 - Posted by: Pete - Decatur, GA at June 23, 2009 6:45 PM

m/32/5'9"/169

200
205
210
210
210 (15 lbs less than PR)

maybe next time

Comment #282 - Posted by: elliott at June 23, 2009 6:46 PM

M/34/185

Front Squats

1- 185
2- 205
3- 225
4- 245
5- 255x1 felt a strain in elbow hurt it last time dropped it for health
did 80 deadhang pullups when finished!

Comment #283 - Posted by: Browler!!! CrossFit Greer at June 23, 2009 6:46 PM

20/m/154/5'8

225
235
245
255
265 (last one hurt my back, my hands started to go numb and my biceps were aching afterward. weird.)

Comment #284 - Posted by: Clack_Attack at June 23, 2009 6:53 PM

M/41/6'/270
205
215
225
230 PR
232 (2 reps) PR 7lbs

Comment #285 - Posted by: roden at June 23, 2009 6:56 PM

m/38/175

115
125
135
145
155

Comment #286 - Posted by: Lenny at June 23, 2009 7:04 PM

Howdy all! Enjoyed the WOD today - I like the strength days. Just can't wait until I don't suck at them anymore.
65x3
85x3
95x3
105x3
115x3
120x1 - just cause I could.
worked on double unders between sets. Thankfully, they are improving! Got to 48 without missing!
Hope you all are doing well. Happy Tuesday~!
Scrat
F/36/5'9"/127

Comment #287 - Posted by: Scrat at June 23, 2009 7:09 PM

205
210
215
220 (PR)
225 (Fail on 2nd rep)

Comment #288 - Posted by: Nick Wise at June 23, 2009 7:13 PM

m/30/5'10/200

165
175
185
205
205

Comment #289 - Posted by: Chris W. at June 23, 2009 7:15 PM

185, 205, 215 (2 reps and then my back tweaked and i had to limp out of the gym...weird)...DNF

Comment #290 - Posted by: debell m/22/6'1"/190 at June 23, 2009 7:16 PM

Beginning to love front squats!!

95
115
135
155
170

Comment #291 - Posted by: Mike D. M/28/5'8"/154 at June 23, 2009 7:17 PM

The squat rack at the gym was being used by some guys who were doing shrugs, so my husband and I decided to make up our own WOD (we call it "Maddie", named after our 2.5 year old who was doing the WOD with us).

3 rounds for time:
10 pull-ups
25 yard bear crawl
25 push-ups
25 yard crab walk
25 sit-ups
25 yard high knees
25 mountain climbers
25 yard run backwards
25 squats

me: 17:43
husband: 15:10

Comment #292 - Posted by: NewCrossfitMom at June 23, 2009 7:20 PM

CFWU
10x 45 lbs
5x 45,50,50,55,55,65,70

Sprints

Comment #293 - Posted by: ~VERVE~ at June 23, 2009 7:22 PM

AMRAP in 15 min.
3 Muscle ups
10 OHS #45

12 rounds +3 muscle ups

Skill work
5 rounds of:
Dip walks
100m run
agility hurdles work x 6
gymnastics hurdles x 2
precision jump

Comment #294 - Posted by: Jeff at June 23, 2009 7:24 PM

Subbed 5-5-5-5-5 back squats. I need the practice.

195-205-210-215pr-220pr

Felt super strong today for some reason.

Comment #295 - Posted by: Mattel m/40/190/70 at June 23, 2009 7:35 PM

45
45
50
55
60

Female
37
120s

Comment #296 - Posted by: christak at June 23, 2009 7:50 PM

CFWU, FSx3-135-155-185t
then WOD: FSx3
225-275-295-305PR-295
(old PR was 285, 1RM PR is 315)
then
Row x3: 135-225-245-245-245
DB Bench x3: 75's-90-105-105-115

3x10 K2E's

later,
b
m/32/5'8-1/2"/174

Comment #297 - Posted by: brian p at June 23, 2009 7:58 PM

135, 145, 155, 165, 175

Comment #298 - Posted by: Hari at June 23, 2009 8:03 PM

135, 155, 175, 195, 205

Comment #299 - Posted by: I_M_sam at June 23, 2009 8:07 PM

i did:
3 rds of
3 x 1.5 x bw back squats (240#)
4 x Muscle-ups
5 x HSPU's
=8:38

Comment #300 - Posted by: jake rubash 159/71/17yom at June 23, 2009 8:07 PM

I friggin' love front squats.

Used oly shoes, worked for max depth, well below parallel, topped out at 205x3.

Comment #301 - Posted by: Apolloswabbie 6'2" 205 45 yoa at June 23, 2009 8:12 PM

7x45#
3x135#
1x185#

3x225#
3x235#
3x245#
3x250#
3x255#

M/18/5'7"/172#

Comment #302 - Posted by: Jake B at June 23, 2009 8:23 PM

185
205
215 (fX1)
185
185

Comment #303 - Posted by: jakers at June 23, 2009 8:41 PM

w/u 1 mile run, FS w/barx3, 95x3 then:

105,115,125,135,135

Could have done more weight, after 135 but wanted to work on my depth so did another at 135.

Practice pull ups= 4 singles! Keep at the kipping, I feel like it is almost there...so close.
100 pushup/100 su. Walk 1 mi home.

Comment #304 - Posted by: Bean@BAF at June 23, 2009 8:46 PM

95/115/125/135/145
There was another 40-50 lbs. (maybe more) if my hips were more flexible. Will be stretching and working on splits to see what kind of progress it yields.

Comment #305 - Posted by: Travis K. at June 23, 2009 8:52 PM

Well... we blew off today's Wod and went kayaking instead.. sometimes you just have to do something like this.

Comment #306 - Posted by: Dave and Belinda at June 23, 2009 9:16 PM

175#

Comment #307 - Posted by: ccraft at June 23, 2009 9:19 PM

X 3s

135
155
175
195
205
215
225f

Comment #308 - Posted by: JRad M/25/5'7"/156lbs at June 23, 2009 9:22 PM

1st off let me just say that this lift was totally an Eric Gohl motivated/inspired lift. If it wasn't for his numbers and the PBPB challenge then I probably wouldn't have tried as hard...

My old PR: 225

My Loads:

225(old pr)
245(PR)

at this point, I was getting nervous/afraid of the unknown so I called for a spotter that didn't know how to spot. Basically all he did was distracted me and this is what happened...

265
(failed on the 2nd rep... got locked out at the bottom)

At this point, all I was worried about was tying Eric Gohl's PR...

255(PR)

The last rep took forever to finish.
Once I matched his PR, I got a HUGE adrenaline rush!!! I felt like all eyes were on me, I was at the games, and if I could only get the 260 then I would win the games!!!

I slapped on the 2 1/2 pounds on each side. So much adrenaline rushing... I lifted up the bar like an olympic bodybuilder and the thing felt so lightweight... 1,2, the 3rd rep took forever...GOT IT!!!

260 (PR)

After that I was just so happy and laughing so much in the gym! People were looking at me in awe or inspired.

After that I did a 225lb just for fun but to also make up for the failed attempt.

I feel right now like this is one of the most greatest days of my life!

Beat my old PR by 35 lbs!!! CROSSFIT!!!

"PROPS TO THA FRAT!!!"

Franiel

Comment #309 - Posted by: Daniel Krull AKA "Franiel" at June 23, 2009 9:29 PM

After that huge FRAT,
in summary my loads were:
225
245
265 fail on the 2nd rep
255
260
and an extra 225.

Comment #310 - Posted by: Daniel Krull AKA "Franiel" at June 23, 2009 9:34 PM

185
205
225
245
255f

Got only two reps of 255. Basically I just wussed out on the third attempt.

Did this WOD immediately after attempt #9 of my squat strength challenge.

230# back squat x 20

Comment #311 - Posted by: freddy c._one world at June 23, 2009 9:37 PM

F/22/5'6"/140

G.I.M.P. WOD

AMRAP 20:
5 strict pullups
10 strict press @45
10 rnds +2

Comment #312 - Posted by: Melissa Cvjeticanin CF Mississauga at June 23, 2009 9:43 PM

1 x Xfit warmup round
45lb x 20, 135 x 10
185
195
205
205
205
Garage, AM, no spot

Comment #313 - Posted by: Ajax at June 23, 2009 9:55 PM

245 x 3 max

Comment #314 - Posted by: Rory Mac at June 23, 2009 10:13 PM

MGySgt. USMC M/47/6'2"/202

Started at 95 Lbs
95x3
115x3
135x3
155x3
185x3
205x3
225x1 (PR) #2=(F)
225x1 #2=(F)
Felt ok at 205 and 210 was my old PR. Loaded 225 and felt good for the first rep. Went for #2 and got stuck at the bottom. Tried again and the same thing happened. Good for the 1st rep and stuck at the bottom for #2. Still I was happy. New PR :)

Coach, you and the whole CF community have given and given. Not only to me but to the world. Thank you. I am following your lead and giving that which I cherish. The knowledge to venture forth Forging Elite Fitness.

OooRahh CrossFit

Comment #315 - Posted by: W.D. at June 23, 2009 10:15 PM

From Taji, Iraq

Warm up: 10 min elliptical
Front Squats: 45 lb x10, 95 lb x5, 115lb x5, 135lb x5, 155lb x5, 175lb x5

1. 185lb x3
2. 205lb x3
3. 225lb x3
Then, I stopped, my wrists started to hurt pretty bad. But, other than that I had a good work out.

Doc K

m/32/185/65"

Comment #316 - Posted by: Doc K at June 23, 2009 10:45 PM

185/195/205/215x/205

Comment #317 - Posted by: XMan at June 23, 2009 10:48 PM

m/30/6'0/195

Warm-Up
"Annie" split with a partner
50 (25) Double-unders and Sit-ups
40 (20) " "
30 (15) " "
20 (10) " "
10 (5) " "

Front Squats
2 Warm-up sets
3 - 95 lb
3 - 135 lb
3 - 145 lb
3 - 155 lb
145 lb, 1 then fail

Comment #318 - Posted by: Richard M at June 23, 2009 10:57 PM

Haven't done front squats for years, so used this as a test run.

As rx'd
CFWU
135
145
145
165
185

Most likely I should have been close to or higher than 185 for all 5 sets, but I needed to make sure I had correct form.

m/23/160

Comment #319 - Posted by: BRICEJ at June 23, 2009 11:35 PM

m/29/62kg/166cm

All results in kg
92.5
95 PB
97.5
100
102.5 x 1

Comment #320 - Posted by: Chris Saliba at June 23, 2009 11:35 PM

BGR W/UP
Then 30 front squats low and slow with 45lb bar. working form and core technique

185
185
205
215
230 PR!

10X135lb cleans just for kicks

Then worked MY goat. Chest to bar Pull-ups

3.5 unassisted (max lol!)
5 with 30lbs
5 with 40lbs assist
5 with 50 lbs assist
5 with 60 and then 5 with 70lbs assist

Then 2 unassisted.
bring the rest day.

Comment #321 - Posted by: Phil T at June 23, 2009 11:36 PM

28/m/78kg

130(f0)-130-130-135(f0)-135

First fail on 130 with bar slipping off shoulder
Second fail on 135 with feeling of misaligned hips and knee. PB on 135 counted but could have been higher quality on 2 and 3rd reps (deeper). 130 was solid, especially on the second success.

Comment #322 - Posted by: pz at June 23, 2009 11:53 PM

ax rd'd
135x2
155x2
165x1

Comment #323 - Posted by: mattyb_58 at June 24, 2009 2:16 AM

135-185-205-235-235

Comment #324 - Posted by: TomO/42/M/200 at June 24, 2009 2:48 AM

115, 125, 135, 145, 160

Never done front squats with weight before, so wasn't really sure what to expect. Felt really good about my technique/ form , though.

19/m/5'8"/157

Also, a little "feel good" moment today. During the CFWU, I managed 3x10 deadhand pull-ups. The best part was that I felt I could keep going! When I started CF a month ago, I was doing 10,7,5. My hands still hate me. Hopefully this means I'm on my way to meat eating fire breathing-dom.

Comment #325 - Posted by: Hoff at June 24, 2009 3:03 AM

Been struggling with FSs for quite a while; the vids on againfaster.com really helped with form and techinque though, felt really good doing these today.

88 x3, 99 x3, 110 x3, 121 x3, 132 x3, 143 x3

154 x3
154 x3
154 x3
154 x3
154 x3
165 x1
176 x1

Comment #326 - Posted by: JonK at June 24, 2009 3:20 AM

41/M/148

as rx'd

165 x 3
185 x 3
205 x 3
210 x 3
210 x 2

Comment #327 - Posted by: Nipur at June 24, 2009 3:50 AM

front squats put less strain on your neck and keeps your torso more upright therefor easier on your back

Comment #328 - Posted by: zac kniskern at June 24, 2009 4:00 AM

140 x 3
160 x 3
180 x 3
195 x 3
205 x 3(PR)

Had to Clean everything up. New PR by 10#

Comment #329 - Posted by: Bells M/6'1"/205 at June 24, 2009 4:01 AM

205,225,235,245,255

Comment #330 - Posted by: JoeCam at June 24, 2009 4:11 AM

WU 95, 135
195x3
205x3
215x3
235x3
255x3 (PR)

Need to go heavier next time. 255 feels like I'm topping out for now though.

Comment #331 - Posted by: TPNYC at June 24, 2009 4:26 AM

M/26/6'1/175

w/u: 500 M Row

WOD:

135, 185, 195, 205, 205

Last time did 5 x 3 @ 195. Had to leave early today so couldn't do additional set @ 205. Core had to work extra hard as the weight increased. Next time, goal will be to complete 5 x 3 @ 205, or heavier.

Comment #332 - Posted by: sbvaneria at June 24, 2009 5:05 AM

M/24/185/5'11"

135
155
165
175
185

Comment #333 - Posted by: Stephen at June 24, 2009 5:28 AM

65kg, 67.5kg, 70kg, 72.5kg, 75kg

Comment #334 - Posted by: Stuart Smith 25/M/64kg Toowoomba Australia at June 24, 2009 5:33 AM

M/29/6'4"/200

175
185
195
205pr
185

Comment #335 - Posted by: Brian Panther_CrossFit at June 24, 2009 5:41 AM

45 5
55 5
65 5
75 3
85 3
95 3
105 3
115 3
125 3
135 3
145 3

Comment #336 - Posted by: mikednj m/28/5'11''/217 at June 24, 2009 5:42 AM

After three wrist surgeries, including some hardware, the "rack" technique is a no-go for me...using old school arms crossed in front of chest FS technique:
#135
#185
#210
#245
#265
Is this a legit variation? I understand it won't help perfect my form in other movements, but it's about the best I can do with the robo-wrist

Comment #337 - Posted by: Randy at June 24, 2009 5:54 AM

135 x 3
155 x 3
185 x 1
185 x 1
165 x 3
175 x 2

Comment #338 - Posted by: Alfie at June 24, 2009 6:00 AM

185/195/205/215(x2, Fail 3rd)/205

Comment #339 - Posted by: Gonzo at June 24, 2009 6:58 AM

M/63/195
Front squat 3-3-3-3-3 reps

135-146-151-151-157

Comment #340 - Posted by: peejay2 at June 24, 2009 7:15 AM

m/37/186
Warmup: Bar X 3, 135 X 3, 155 X 3
185 X 3
205 X 3
215 X 3
225 X 1 F Legs could do it wrist started to kill me
215 X 3
220 X 3
Finish: 135 X 10

Comment #341 - Posted by: JasonK at June 24, 2009 7:26 AM

185
195
205
215
215

Comment #342 - Posted by: dcyn at June 24, 2009 7:29 AM

warmup: bar x 5, 65 x 3
85 x 3
105 x 3
115 x 3
125 x 3
130 x 3
135 x 2
new PR met today, if my wrist would not have given out - I feel I definatly could have gotten more...my legs still had more to push

Comment #343 - Posted by: shortstack at June 24, 2009 7:32 AM

finished the night with 75 pull-ups
making up for Sunday's WOD
worked on dead-hangs along with some kipping- no band-

Comment #344 - Posted by: shortstack at June 24, 2009 7:34 AM

Thanks to the Aromas gang for helping with my form on these. They felt much better than before, and I set a new PR!
135 x 3
155 x 3
175 x 3
195 x 3
205 x 2 (missed the bottom on #3) PR

Comment #345 - Posted by: Bartev at June 24, 2009 7:41 AM

m/39/158
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3

Comment #346 - Posted by: Seth H. at June 24, 2009 7:43 AM

as rx'd:

155-175-195-215-235

Comment #347 - Posted by: Ricky C. 28/m/5'10"/185 at June 24, 2009 7:50 AM

Sets:
165
165
165
165
185

...weak!

Comment #348 - Posted by: W. Sculley at June 24, 2009 7:52 AM

haha remembered the exercise incorrectly, I did 5x5 front squats and went quite low to focus on form (thanks rippetoe, your book rules):
135
155
175
155
155
155
155

Comment #349 - Posted by: aether_tron at June 24, 2009 8:01 AM

225
245
265
275(2x)
275(2x)

Comment #350 - Posted by: Lucien at June 24, 2009 8:19 AM

29m, 180lb, 5'6"

Need to work on FS:

135x2
160x2
185

Also did 7 reps of ring pushups after each trio of squats for a total of ten reps per set. Could have squatted a little more; holding the weight in front was the issue, so, I know what to work on.

Comment #351 - Posted by: Jay at June 24, 2009 8:22 AM

m/ 26/ 200/ 74"

225
235
245 (PR!)
225
225

Comment #352 - Posted by: Jimmy at June 24, 2009 8:28 AM

cfwu x 2

warmup: 45x10, 95x7, 135x5

165, 175, 185, 185, 185. Can definitely go up on these, wanted to work on form, get deep, heels flat, core engaged. I used to dread this lift because I thought my wrists couldn't bend that much. Struggled mightily. Now it's my favorite.

Comment #353 - Posted by: Chris H m/31/146/66.5" at June 24, 2009 8:31 AM

30 yom, 185 lbs


195, 195, 195, 195, 195 lbs

Comment #354 - Posted by: Jeff Weltmer at June 24, 2009 8:39 AM

185 x 3
205 x 3
215 x 3
205 x 3
205 x 3

Comment #355 - Posted by: Jon P. 30/m/6' 7"/275 lbs at June 24, 2009 8:42 AM

95x10
135x10
155x3
185x3
205x3


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

Comment #356 - Posted by: DNICE 34/M/175 at June 24, 2009 9:41 AM

did the CFFoootball WOD instead:

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.


28:56 ---- 145 burpees. Did the first 50 thrusters with 135. the next 20 with 115 and the last 30 with 95.

Comment #357 - Posted by: Deepak 5'11"/167/m at June 24, 2009 9:58 AM

41/m/155
205/225/225/205/205
half squat only

Comment #358 - Posted by: mhollis at June 24, 2009 10:55 AM

135
155
165
175
185 (2)
180 (2)

previous best was 175

Comment #359 - Posted by: MJ_SDG M/33/70/170 at June 24, 2009 11:08 AM

M 34/137/5'7"

130-150-170-170-170

Comment #360 - Posted by: Dan at June 24, 2009 11:18 AM

24/06/09
M/33/80kg
100-105-107.5-110-112.5

Comment #361 - Posted by: blackrockboy at June 24, 2009 11:19 AM

M/31/5'9"/152

195, 1@195, 185, 185, 185

My 3RM is 205. That was doing CFSB, so reaching for the one top set @205. Today I went a bit lighter and did sets across instead. I don't think I would have hit 205 today.

Comment #362 - Posted by: Antun Karlovac at June 24, 2009 11:45 AM

M/48/6'/185

as rx'd
95
115
125
135
135

Comment #363 - Posted by: Richard at June 24, 2009 11:45 AM

CFWU x 3
Front squat
177 187 197 177 (out of time)

Comment #364 - Posted by: Jette 39/M/5'11"/175 at June 24, 2009 11:46 AM

CrossFit Warm Up

W.O.D.

115 x 3
135 x 3
145 x 3
155 x 3
165 x 3

Comment #365 - Posted by: Thomas Baklayan at June 24, 2009 11:51 AM

66"/31/M/214

95
135
185 failed
145
155

Comment #366 - Posted by: Fatt Boy at June 24, 2009 12:03 PM

205, 215, 220, 225, 230

Comment #367 - Posted by: PatS at June 24, 2009 12:21 PM

cfwux2
burgwux2

front squat 3-3-3-3-3
95-135x5 warm up

185-205-225-245-270(1)

Comment #368 - Posted by: marty c 6'/m/240#/46 at June 24, 2009 12:35 PM

Mark: posted earlier

Theresa: 115/120/125/130/135

Comment #369 - Posted by: Mark & Theresa at June 24, 2009 12:36 PM

front squat: 135,155,175,195,205

Comment #370 - Posted by: cdlaforc(m/29/190/5'11") at June 24, 2009 12:47 PM

145lbs/32yos

135x3
155x3
175x3
200x3 (PR)

decided to skip the 5th set and go for max reps at bodyweight overhead squats.

145lbs x 15 reps

pretty stoked about this.

Comment #371 - Posted by: BrianG at June 24, 2009 1:06 PM

165-175-185-195-185

Better than last time.

Comment #372 - Posted by: brett_from_wylie at June 24, 2009 1:28 PM

did back squats cause i've missed them so many times

185
225
235
245x2
225x2

Comment #373 - Posted by: Will C at June 24, 2009 1:37 PM

205-225-225-235-235

(PR, prev was 205-205-215-225-225)

Comment #374 - Posted by: coyo at June 24, 2009 1:39 PM

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

WOD
135, 135, 135, 145, 145

Comment #375 - Posted by: Karl at June 24, 2009 1:46 PM

as rx'd

205, 205, 205, 215, 215

Comment #376 - Posted by: Casey at June 24, 2009 2:02 PM

worked on my running.

Comment #377 - Posted by: Hughes/32/230/68" at June 24, 2009 2:10 PM

Winter is making me soooo weak

1: 100kg x3
2: 102kg x1 (failed on second attempt)
3. 102kg x3
4. 104kg x1 (failed on second attempt)
5. 105kg x2 (failed on third attempt)

Comment #378 - Posted by: juro at June 24, 2009 3:01 PM

m/178cm/89kg/33y

70(154)
80(176)
90(198)
90(198)
90(198) last time 100(220)


Comment #379 - Posted by: gepeto at June 24, 2009 3:10 PM

f/30/63kg/166cm

Results in kg
32.5
35
37.5
40
42.5

Comment #380 - Posted by: Marie Saliba at June 24, 2009 3:12 PM

135x3
155x3
165x3
175x3
185x3
185x2 SPLAT

skate park tonight!

Comment #381 - Posted by: bogie at June 24, 2009 3:23 PM

1st front squats - working form
95
105
115
125
135

Comment #382 - Posted by: gary martins at June 24, 2009 3:41 PM

Ramp up to 225

*235# PR

Comment #383 - Posted by: IronMike m/26/5'10"/165 at June 24, 2009 3:57 PM

m/32/170

185, 185, 195, 205, 205

Work hard. Play Harder!

Comment #384 - Posted by: Tarzan at June 24, 2009 4:01 PM

softball game

Comment #385 - Posted by: Lance 26/M/69in/188lbs at June 24, 2009 4:16 PM

M/29/6'/195
3x135
3x155
3x165
2x175 (failed on 3rd rep)
3x175

Comment #386 - Posted by: TylerMoyer at June 24, 2009 4:18 PM

44/6'1"/185

5x3 front squat 245 265 275 275x2 265

Comment #387 - Posted by: ken c at June 24, 2009 4:21 PM

FS

225
245
255
265
275 (PR by 10 lbs)

Comment #388 - Posted by: Paul S_30/185/6'0 at June 24, 2009 4:39 PM

32/m/70"/215

Did 3 @ 205 lbs, form was shaky, didn't go any higher.

Comment #389 - Posted by: BJ at June 24, 2009 4:54 PM

cfwu x2 (12 PUs, 10 PUs)

135
155
175
185
195 (PR)

Front squats felt good, and could probably start at a higher weight (like 175) and finish higher (like 205).

Pull-ups are feeling good, and at this point are mostly deadhang, with the occasional kip practice thrown in.

31/m/5'10"/165

Comment #390 - Posted by: ben_pdx at June 24, 2009 5:00 PM

115
125
135
140
145 (PR)

Felt fantastic and probably could've done 150#...next time:)

Comment #391 - Posted by: Julie D F32/116/5'0" at June 24, 2009 5:02 PM

205
215
225
235 x1 & F
225 x2
205

Comment #392 - Posted by: Greg/49/70"/215/3/17/08 at June 24, 2009 5:08 PM

Front Squats 3-3-3-3-3

F/45y/62"/138# JULIA
65
70
75
80
85 failed on 2nd

M/40y/68"/157# GEORGE
145
150 PR
155
160 Body weight!
165 failed on 2nd

90 F outside of garage. Inside of garage even hotter!

Comment #393 - Posted by: George Hernandez M/40y/68"/157#/Chicago at June 24, 2009 5:25 PM

M/32/148lbs/5'5"

135
155
165
175
185
Form pretty sketchy on last set.

Comment #394 - Posted by: Brandon Burritt at June 24, 2009 5:27 PM

M/32/5'4"/142lbs
135
155
175
175
185
Form has gotten better.

Comment #395 - Posted by: Matt Burritt at June 24, 2009 5:31 PM

@ garage

175
185
195
205
215

Comment #396 - Posted by: al deezy (32m-155) at June 24, 2009 5:38 PM

125,135,145,155,165

725 total
previous 675

M/39/150

Comment #397 - Posted by: Ticotexas at June 24, 2009 5:54 PM

bwt 174

155-165-175-185-190

Comment #398 - Posted by: cory at June 24, 2009 6:01 PM

50% week
30lb dbs, 35, 40, 45, 50lb dbs

50's were the most they had at Xona Resort Suites, Scottsdale, AZ.

Comment #399 - Posted by: mas 52/M/150 at June 24, 2009 6:04 PM

34yom / 212lbs

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

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

Still working on getting comfortable with the bar resting on ym front shoulders. That said, it's getting much easier with each successive attempt. Made sure I went low and drove up with my heels. Left leg pivoted and I pushed with the ball of my foot on the last set.

Comment #400 - Posted by: Bphantom at June 24, 2009 6:13 PM

25/m/200

155-175-185-205-215pr

Comment #401 - Posted by: Dave at June 24, 2009 6:43 PM

M/37/185/5-10
FS 5x3
135-185-205-225-245 (pr)

Comment #402 - Posted by: Matt A at June 24, 2009 6:47 PM

115
135
155
185
205

Comment #403 - Posted by: MJ @ Practice CF at June 24, 2009 6:53 PM

105
115
125
135
145 (pr)

Comment #404 - Posted by: Tarun Suri at June 24, 2009 6:57 PM

Front Squat 3-3-3-3-3

70kg
80kg
80kg
80kg
82.5kg

I hadn't done front squats in a looooooong time, so it was quite a wake-up when trying to keep form good. For some or other reason I was actually huffing and puffing after racking the bar, so I can only hope I went hard enough.

Comment #405 - Posted by: neo0one at June 24, 2009 7:31 PM

185X5
all the way to the bottom

Comment #406 - Posted by: rjg26 M/27/6'/172lb at June 24, 2009 7:45 PM

125-145-165-165(pr)-155-155

Only my 2nd time doing fs but I think I prefer them to back squats. Anyway, not much weight but I think I'm getting used to the balance..if I could just shift the bar more onto my shoulders and less on my wrist...I found I was focusing on the pressure on my wrists and less on form and ROM. Anyway, something to work on.

Comment #407 - Posted by: Adam / 36 / 142# / 5'10" at June 24, 2009 8:00 PM

I stopped doing crossfit about a year ago, and today was my first time back at it. All considered, not bad I guess...

75-95-115-135-155

at least I still remmebered my form... driving through the heels and butt almost on the ground.

Comment #408 - Posted by: A.D. / 27 / 235# / 5'7" at June 24, 2009 10:13 PM

24/m/6'1''/180
225x3
245x3
245x3
245x3
255x3

Comment #409 - Posted by: Dusty at June 24, 2009 10:21 PM

cfwu (5pu's, 3pu's, 5pu's)

concentrated on good form and accidentally did 2 extra sets.

3x (135, 155, 175, 195, 205, 215, 225)

followed by 090622 (3x run 400m, 21 55# dumbbell swings, 12 hspu using 4" pad under head) = 16:08

Comment #410 - Posted by: Darren 37m/5'10/220 Pasadena, CA at June 24, 2009 10:35 PM

205
215
230 pr
235 pr
240 failed on rep 2

Comment #411 - Posted by: will - crossfit sonoma county at June 25, 2009 1:25 AM

165 175 185 195 205

I think those are what I did. I did it yesterday and forgot to post. ALso, am not sure if the gym bar was 45 lb or not. Anyway, really excited to be doing that kind of weight. Felt good on form and while difficult, can probably go up more weight next time.

Comment #412 - Posted by: Ben (71", 190 lb) at June 25, 2009 3:31 AM

@thesweatbox

175#
185#
205#
225#(tPR)
235#(2)

Comment #413 - Posted by: stinker [27/m/165#] at June 25, 2009 3:49 AM

135 x 3 (WU)
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3

this whole workout is a pr for me, i've never really done a front squat workout before, usually stick with back squats. doing this much weight on a front squat smashed the hell out of my shoulders/delts. any suggestions to prevent in future? I tried using padding from two small gym towels.

Comment #414 - Posted by: RyanCali m/23/190 at June 25, 2009 4:18 AM

185
205
255
275
305

Comment #415 - Posted by: amped 34/M/190/6' at June 25, 2009 4:40 AM

155/175/195/195/185

Comment #416 - Posted by: Joe Casale/35yo male/5'5"/170lbs at June 25, 2009 4:55 AM

3 mile run
22:48
then WOD
155# all reps
then 50 weighted sits

Comment #417 - Posted by: dyagg at June 25, 2009 5:08 AM

M 68"/162/40

133
199
210
210
215.5

Comment #418 - Posted by: John at June 25, 2009 5:55 AM

140 x 3
160 x 3
180 x 3
200 x 3
210 x 3 (PR)

Comment #419 - Posted by: EREK at June 25, 2009 6:32 AM

225, 225, 235, 255, 265

The wrists we're a bit sore after that last rep.

Comment #420 - Posted by: Eric at June 25, 2009 6:43 AM

48 / 178

as rx'd (on Smith machine)

150-170-180-190-170

Comment #421 - Posted by: tom perry at June 25, 2009 6:53 AM

As Rx'd

195 x 3

Stuck at the same max

Comment #422 - Posted by: TSOB Dave B. at June 25, 2009 7:04 AM

m/44/175

135
155
185
185
195 (new PR)

Comment #423 - Posted by: Stu at June 25, 2009 7:46 AM

Wasn't at the gym Tuesday, so did this one yesterday.

As Rx'd:
100
100
100
100
105 (new PR)

F/25/5'3"/115

Comment #424 - Posted by: Valery P at June 25, 2009 7:48 AM

165-165-170-175-175

Comment #425 - Posted by: Mat Frankel m/22/6'3/197 at June 25, 2009 8:26 AM

175x3
185x3
205x3
215x3
225x3

Comment #426 - Posted by: MonkeyBoy at June 25, 2009 8:52 AM

m/23/5"9/162

225x3
250x3
270x3
280x3
290x3

Comment #427 - Posted by: s.cooper at June 25, 2009 9:06 AM

70kg x 3
80 x 3
85 x 3 (PR)
87.5 x 3 (form shakey) (PR)
80 x 3

Comment #428 - Posted by: Joe K M/22/6'0"/180 at June 25, 2009 9:48 AM

48/m/190

205
210
215
220
225

Comment #429 - Posted by: denob at June 25, 2009 10:22 AM

6'2'/190/31

Warmup: "Annie"

Front squat:
165
175
185
195
205

Comment #430 - Posted by: Emmett at June 25, 2009 11:01 AM

m/29/6'/165

120
140
170(f)
160(pr) first time front squatting
150

chicken legs equal light weight. steel plates no rack. need work on this one. still fun.

Comment #431 - Posted by: liggy at June 25, 2009 11:36 AM

115
135
155
175
195

Comment #432 - Posted by: Maverik at June 25, 2009 12:01 PM

Warm-up:
10 x OHS w/ 45#
10 x Sit-ups on Bench
10 x Back Extensions on Bench
10 x Strict Pull-ups
20 seconds L-Sit
5 x Full Range OHS

WOD as Rx'd (Pluss two rounds):

135 x 10
225 x 5
------
315
315
315
315
315
315
315

Didn't think I would be moving above 315 today. No sleep last three days, far too many casualties today. Last time I was at 315 and 325 for the last two rounds.

Comment #433 - Posted by: Steve Smith 28YOM/190/5'10" at June 25, 2009 12:20 PM

24/m/175

225
245
265
280
295 pr 1 rep then failed

Comment #434 - Posted by: NickR at June 25, 2009 1:02 PM

95x3
115x3
135x3
155x3
175x3

Comment #435 - Posted by: the polish rifle 25m/5'8/160 at June 25, 2009 1:57 PM

225lbs
finished with cfe bike 30:20 x8 rounds

Comment #436 - Posted by: Angelo at June 25, 2009 2:22 PM

27/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

cfwu, warmup front squats

WOD: front squat 5x3
135-155-175-185-195(pr)

Comment #437 - Posted by: cleverhandz at June 25, 2009 3:28 PM

f/36/151/5'7
14:42
ran outside
1pood kb swings
scaled HSPU to 6" target

Comment #438 - Posted by: TnT in MD at June 25, 2009 5:24 PM

23.m.137.65"

as rx'd
195, 195, 195, 195, 195(PR)

Last Time/PR:
185, 185, 185, 185, 185

Comment #439 - Posted by: Francis Vu Nguyen at June 25, 2009 6:13 PM

as rx'd

255-270-280-295(PR)-305(failed after 1)

Comment #440 - Posted by: Colin Jenkins_cf ventura at June 25, 2009 8:16 PM

as r'xd

195-205-215-225-240

Comment #441 - Posted by: smitrock at June 25, 2009 10:06 PM

27/m/155

95, 115, 135, 145, 155

Felt pretty good on this, probably could have gone up a bit more, but did 20 more pounds than last time, so pretty good all in all

Comment #442 - Posted by: JeremyR at June 25, 2009 10:41 PM

135x5
155x3
165x3
175x3
185x3 (pr)

Comment #443 - Posted by: Dr. Seuss M/38/5'8"/144 at June 25, 2009 11:48 PM

All weights in kg:
47 - 52 - 54.5(2) - 52 - 53(1)

Been sick for a week: lost 2kg in weight and, evidently, a fair bit of strength. Coming slowly back to it.

F/33/60kg

Comment #444 - Posted by: lelak at June 26, 2009 3:36 AM

230-235-240-245-245

Comment #445 - Posted by: Paul A at June 26, 2009 4:09 AM

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

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

Comment #446 - Posted by: Gunnar M/37/190/73" at June 26, 2009 7:05 AM

165, 185, 205, 225, 235x2

Comment #447 - Posted by: MikeyPaul - m/27/5.8/175 at June 26, 2009 7:59 AM

135 x 3
185 x 3
205 x 3
215 x 3 (PR by 10)
220 x 3 (f) Only completed one rep.

Comment #448 - Posted by: Luna at June 26, 2009 8:16 AM

Also completed Shoulder Press

1 x 115
1 x 125
1 x 135
1 x 140 (pr by 5)
1 x 145 (PR again)
1 x 150 (f)

Comment #449 - Posted by: Luna at June 26, 2009 8:18 AM

comment 447 - back squats

Comment #450 - Posted by: Gunnar M/37/190/73" at June 26, 2009 10:01 AM

F/36/5'2"/106

as Rx:

45-55-65-55-55

Comment #451 - Posted by: belle at June 26, 2009 3:40 PM

M/43/6'0"/175
115
135
155
165
175
5lbs less than last time. I think Achilles problems are keeping me from personal bests right now

Anyone have any Physical THerapy ideas for my Achilles? Slight tear on left side about 3cm up from heel.....

Comment #452 - Posted by: Allan at June 26, 2009 3:58 PM

135-185-225-245-255

Comment #453 - Posted by: EVAN at June 26, 2009 6:07 PM

M/40/6/197

185,195,205,210,215(f)

Comment #454 - Posted by: rbyrn@Crossfit Myrtle Beach at June 26, 2009 7:04 PM

155
165
175
185
195 - probably a PR

Comment #455 - Posted by: Dryw m/30/5'9/170 at June 26, 2009 9:39 PM

135,205,225,225,225,205

Comment #456 - Posted by: Tim at June 26, 2009 11:39 PM

in kgs
65
70
75
80 new pb only 1 rep
80 F

Comment #457 - Posted by: Sot at June 27, 2009 3:19 AM

090504

45#
45#
weighted broomstick
weighted broomstick
weighted broomstick

left knee is giving me lots of trouble

090623

at a hotel gym with nothing good but dumbbells

sub Dumbbell Thruster for Front Squat

2x45# for all sets

Comment #458 - Posted by: EMelton at June 27, 2009 7:39 AM

185x2,195,205,215 (go heavier next time)

Comment #459 - Posted by: dsm19 M/30/6'0/215 at June 27, 2009 8:33 AM

225 all around. can go bit heavier

Comment #460 - Posted by: christian at June 27, 2009 10:03 AM

Weight: 190
135×5 (wu), 165×3, 175×3, 190×3, 205F (lt. elbow), 205×1, 190×1 (wt. shifted), 190×2
left elbow made lift uncomfortable

Comment #461 - Posted by: Geoff M/52/5'11"/220 at June 27, 2009 10:09 AM

28 m 196

135 x 3
155 x 3
185 x 3
195 x 3 pr
185 x 3

Comment #462 - Posted by: Birch at June 27, 2009 10:33 AM

22/m/6'0/177lbs

185
205
225
225
225

Comment #463 - Posted by: Clay_ZeRo_ at June 27, 2009 1:41 PM

m/28/6'1"/208

250

260

265

270

275

Comment #464 - Posted by: Tim at June 27, 2009 5:41 PM

As rx'd: 135, 145, 155, 165, 175

Comment #465 - Posted by: Mike Honcho M/30/5'10"/170 at June 27, 2009 6:52 PM

175x3
185x3
205x3
215x3
225x3

Comment #466 - Posted by: MonkeyBoy at June 28, 2009 1:09 PM

M/39/196

135,155,185,205,225 (new 1 rep PR)

7

Comment #467 - Posted by: Red7 at June 28, 2009 5:30 PM

141, 146, 151, 156, 161

Comment #468 - Posted by: JENNY O. 38F/132# at June 28, 2009 7:34 PM

Me: 42yo/M/5'10"/175lbs/10.5%BF

Warm Up: 1 mile sprints to the gym in my vibram 5 fingers (Rip loves them) CFWU 3 sets 15 reps per set.

WOD: Front Squats

135 x 10 WU
155 x 8 WU
175 x 6 WU
195 x 4 WU
200 x 3 WU
205 x 2-1 WU
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3

Cool Down: 5 solid bar muscle ups and sprints back to the casa in Phoenix.

The last rep on each of the 200lb sets was tough. A to A depth at the bottom.

Have Fun, Train Hard,

Billy

Comment #469 - Posted by: Billy Olympic Crossfit at June 28, 2009 9:59 PM

As rx'd

155
175
185
1x190
1x190

Comment #470 - Posted by: Hew Fung M/27/5'11/163# at June 29, 2009 5:03 AM

M/39/5'6"/187

195 205 215 225 230

Tried 235 last time but only got two so I stayed conservative with 3 solids at 230. Can try 235 next time.

Comment #471 - Posted by: Mike C. at June 29, 2009 9:50 AM

32/m/6'2"/203

185
205
225
235
235

Phil 4:13

Comment #472 - Posted by: EricB in IL at June 29, 2009 10:05 AM

155
165
175
185x2
175
Tried box squats. It was hard.

Comment #473 - Posted by: Kyle at June 29, 2009 1:37 PM

Did this 6/29

500m row - 1:57
CFWU x 2

WOD:
(Did 5x5 back squats instead - going for shoulder surgery tomorrow and wanted to end on a heavy workout that didn't stress the shoulder too much..)

5 sets across of 265

Comment #474 - Posted by: Chris M_39/M/185 at June 29, 2009 2:30 PM

182
202
220
230
240

Comment #475 - Posted by: Matt Lucas at June 29, 2009 2:44 PM

Matt: 85-100-100-100-100

Comment #476 - Posted by: Doug at June 29, 2009 4:37 PM

30-m-168

did after pullup workout.

5x5

135-135-185-185-285

Comment #477 - Posted by: skichiiwa at June 29, 2009 7:00 PM

58 - 68 - 73 - 75.5 - 76.5 (f)
128 - 150 - 161 - 166 - 169 (f) Locked out 2nd rep

Comment #478 - Posted by: James GS at June 29, 2009 9:58 PM

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

155-160-165-170-175
------------------------------
Compare to 090504

155-160-165-170-175

Comment #479 - Posted by: Louis Herrera 50 70" 182 at June 29, 2009 9:59 PM

85/95/95/95/105

Comment #480 - Posted by: tina f/25/144/5'6" at June 30, 2009 3:48 AM

85/95/95/95/105

i swear i couldve taken more but my wrists were killing me!!! argh!!!

Comment #481 - Posted by: tina f/25/144/5'6" at June 30, 2009 3:56 AM

95/135/145/155/165

Comment #482 - Posted by: Todd S at June 30, 2009 7:19 AM

reverse order X3
200 pr
195 pr
185
175
155
135

Comment #483 - Posted by: footdoc at June 30, 2009 8:04 AM

CrossFit warmup followed by WOD as RX'd

Warmup 70kg (154lbs) x 4
1. 90kg (198lbs)
2. 90kg (198lbs)
3. 100kg (220lbs)
4. 110kg (242lbs) PR
5. 110kg (242lbs) Failed went really low and got stuck!
warmdown 70kg x 10.

Comment #484 - Posted by: Karsk (55 M 5'9" 185lbs) at June 30, 2009 10:01 AM

M/34/190/6'2"

090504 090325 (090222)
185 135 135 (115) Warmup
215 185 185 (135)
225 205 205 (155)
225 225 205 (175)
235 225 215 (185)
235 225 215 (205)

PR by 10 lbs (no spot or may have gone more- last rep on last 2 sets was really slow). Focused on keeping the elbows up and having toes pointed out a bit, which both helped and seemed to simplify the lift from previous attempts.

Comment #485 - Posted by: Chad Bakken at June 30, 2009 12:23 PM

225
235
245
255
275

Also pyrmid bench up to 275 for 2 reps

Comment #486 - Posted by: Rosie in Atl at June 30, 2009 6:57 PM

m/35/5'9/174

CFWU - 3. Reg. Superman. Burgener.
175,185,200,215,225
Not bad. Tighten range of weight up. Good job keeping elbows up & maintaining lumbar curve. Kept core tight. Helped w/keeping weight back & staying on heels.
Rowed for 10 min afterwards. Didn't look up endurance, but had extra time.
5/4: 175,185,195,210,220
3/25: 165,175,195,205,215
2/22: 165,185,195,215,215

Comment #487 - Posted by: jrm at June 30, 2009 7:23 PM

40x3
60x3
70x3
75x3
80x3

Standing calf raise
115x3
124x3
133x3
151x3
151x3

Comment #488 - Posted by: MattF at July 1, 2009 12:54 AM

did not do - not sleeping or eating enough

Comment #489 - Posted by: JT at July 1, 2009 1:16 AM

95
135
185
205
215

A little bit lighter, but great form today!

Comment #490 - Posted by: nick m/25/5'11"/205 at July 1, 2009 5:57 AM

95/115/135/185/195/200 wrist prevented going heavier

Comment #491 - Posted by: BDFGXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX at July 1, 2009 9:15 AM

M/33/71"/178

105
105
105
105
125

Comment #492 - Posted by: M&M at July 1, 2009 10:14 AM

135#

Comment #493 - Posted by: swanson at July 1, 2009 2:37 PM

ran 1.5 miles in the morning, slow - 15:17

135
155
175
185
195

Comment #494 - Posted by: Woo - m/28/5'7/185 at July 1, 2009 6:11 PM

First time doing front squat.
65
85
95
105
120 PR!

Comment #495 - Posted by: Aaron Thompson at July 1, 2009 10:40 PM

145x3
155x3(pr)
165x3(pr)
170x1
155x3

Comment #496 - Posted by: Eric Egan ~ M/34/172lbs/5`8 at July 1, 2009 10:52 PM

(done 6/25)
3x135,145,155,165,175

Comment #497 - Posted by: Mike Scott M/42/5'10"/210 at July 1, 2009 11:33 PM

f/25/5'9/134

85, 95, 105, 115, 125

Comment #498 - Posted by: heazza at July 2, 2009 3:24 AM

m/31/157.5

155, 165, 175, 185x1, 175

just was heavy. 20# off of last time

Comment #499 - Posted by: rowcoach at July 2, 2009 3:26 AM

185, 205, 215, 225, 235

Comment #500 - Posted by: CFM Simon/M/5'10"/170 at July 2, 2009 11:42 AM

CFWUx3
155-175-185-195-185 (same as last time)

Comment #501 - Posted by: bcb373 at July 2, 2009 7:43 PM

hello rowcoach

Comment #502 - Posted by: bcb373 at July 2, 2009 7:44 PM

Subbed
100 Burpees
50 35# DB KBS
25 Air Sqts
50 105# SDLHP
100 Double Unders

17:29

Comment #503 - Posted by: Mad Max at July 3, 2009 5:48 PM

95 100 105 110 115 as rx'd with good form

Comment #504 - Posted by: EdC at July 3, 2009 6:34 PM

125
125
135
145
150

Comment #505 - Posted by: JoeP at July 4, 2009 9:42 AM

CFWU x 3

60kg
65kg
70kg
65kg
65kg

Comment #506 - Posted by: Tim U at July 5, 2009 3:55 PM

185, 205 x 4

Comment #507 - Posted by: JTeets at July 6, 2009 10:55 AM

43 yom 203 lbs.

Warm up 1 mile run (9:58 PR) + 50 situps

135
155
155
165
185

Comment #508 - Posted by: Speedster at July 8, 2009 9:33 AM

34 yom 207 lbs

185
225
225
245
255 very tough

Comment #509 - Posted by: kgw at July 8, 2009 9:48 AM

75 (RHand bothering) 85 95 105 115 125 135 145 (wrists) 155 165 (cheat behind the head, wrists)

Comment #510 - Posted by: thall2k at July 8, 2009 6:59 PM

29/m/190

285
285
285x2 (f)
275
275

Comment #511 - Posted by: MoGreene at July 9, 2009 4:35 AM

15 minute easy bike to warmup
some mobility drills + 10 physio ball crunches&back extensions

then 3 rounds of the circuit:
Dip bar - 5 knee tucks, 5 leg raises, 5 dips
followed by
pullup bar - 5 knee tucks, 5 leg raises, 5 pullup

pistol ladder 1,2,3 each leg
3 x 5 of headstand leg raises
one-arm pushup ladder 1,2,3,4,5
hspu practice on elevated steps for ROM

front squat 5x3 155-160-165-170-175(only got 2 reps)

reverse ladder one arm pushups 4-3-2-1

more hspu on blocks - goal is to work up to several reps of full ROM hspu

stretch

Comment #512 - Posted by: Gundy at July 9, 2009 4:54 AM

cfwu x 1
front squat warmup, ending with 60 kg x 5

in kgs:
70
75
80
82
83

Comment #513 - Posted by: EM at July 9, 2009 1:42 PM

115 x 6
135 x 6
155 x 3
165 x 3
155 x 3

previous best on 5-9-09 was 155.

Comment #514 - Posted by: Strohs M/47/6'/182 at July 9, 2009 9:35 PM

135x3,185x3,225x3,265x3,285x2 (missed rep 3)

Comment #515 - Posted by: TROY at July 11, 2009 5:56 AM

135x3,185x3,225x3,265x3,285x2 (missed rep 3)

Comment #516 - Posted by: TROY at July 11, 2009 8:18 AM

FS: 95x3,135x3,145x3,150x2,155x1

Comment #517 - Posted by: Harpo m/42/5'7"/145lb at July 13, 2009 1:09 PM

M/31/205/5'10
front squat rx'd
3-135lbs
3-155lbs
3-155lbs
3-160lbs
3-165lbs

F/26/183/5'6
front squat rx'd
3-65lbs
3-75lbs
3-85lbs
3-85lbs
3-85lbs

Comment #518 - Posted by: Brian-Tiffany at July 14, 2009 6:50 AM

135
155
165
175
185

Wrists hurt, need to get shoulders more flexible and grip better positioned. Easy on legs.

Comment #519 - Posted by: MikeT 31/6'1"/195 at July 19, 2009 9:45 AM

185*3
205*3
235*3
255*3
275*1

Comment #520 - Posted by: ranger2116 at July 25, 2009 7:16 AM

210, 220, 230, 235, 240

Comment #521 - Posted by: Manchild at August 14, 2009 10:33 AM

45/m/164

220
220
230
230
240

fairly good form, stay same

Comment #522 - Posted by: moglee at September 4, 2009 9:19 PM

205
210
220
225
235

Comment #523 - Posted by: BlackCatX-Fit at September 15, 2009 4:41 AM

135
155
175
185
185

Comment #524 - Posted by: mark m/24/74"/195 at September 15, 2009 5:08 AM

95
105
115
125
130

Comment #525 - Posted by: brittk at September 15, 2009 6:10 AM

5/4 - 6/23 -Today
205 /185/ 205
225 /185/ 225
205 /165/ 230x2 PR!!!!
205 /165/ 215
225 /175/ 205

Comment #526 - Posted by: Chris P at September 15, 2009 6:16 PM

145
155
165
175
175

Comment #527 - Posted by: Jason_G-City at September 27, 2009 11:04 AM

CFWU x 3; std but gravitron assist #55 and 8s

95 x 3 warmup

105
115
135
135
145

2 x PAC laps, 1:23/1:20

Comment #528 - Posted by: F15E_WSO_M/47/6'/175 at October 19, 2009 2:35 PM

CFWU x 3, still gravitron #55 and 8s

As Rx'd, 5 ringdips between sets
#95 x 3 warmup
135
135
155
155
165

2 PAC Laps, 1:25, 1:23

Comment #529 - Posted by: F15E_WSO/47/6'/175 at November 13, 2009 12:08 PM
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