August 1, 2009

Saturday 090801

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

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Kim Malz by Marty Cej and John Buffone - video [wmv] [mov]

Posted by lauren at August 1, 2009 11:20 AM
Comments

Nice!! Can I get a new PR?

Comment #1 - Posted by: Gabriel at July 31, 2009 5:40 PM

Going for 125kg at 72kg bw... I have it in me :D

Comment #2 - Posted by: Tom in Wales at July 31, 2009 5:41 PM

GO KIM!!! FITMOM IN THE HOUSE!!! :)

Comment #3 - Posted by: Herm at July 31, 2009 5:45 PM

awesome!

Comment #4 - Posted by: snix 33/5'11/180 at July 31, 2009 5:45 PM

Awesome pic Kim!!! Keep on kickin ass!!!!

Comment #5 - Posted by: Glenn P. Crossfit USA at July 31, 2009 5:50 PM

KIMPOSSIBLE!

Comment #6 - Posted by: Tim at July 31, 2009 5:54 PM

Glenn, the video is even better than the picture!

Kim, you inspire beyond belief. You're amazing!

Comment #7 - Posted by: Herm at July 31, 2009 5:56 PM

Great video. Brought tears to my eyes. What incredible inner/outer strength Kim. Beyond inspiring.

Comment #8 - Posted by: gina galiano-johnson 47/f/130 at July 31, 2009 5:57 PM

FitMom you are an inspiration to us all. Absolutely amazing!!!

Comment #9 - Posted by: Eric Gohl 22/5'10/162 at July 31, 2009 6:00 PM

Yeah! I'm shooting for at least 245!

Comment #10 - Posted by: AllisonNYC_CrossFit Obsession at July 31, 2009 6:01 PM

Does anyone use abelt on these lifts?

Comment #11 - Posted by: Bradh at July 31, 2009 6:07 PM

Kim,

Great to see you and your story on the main page - you're a huge inspiration.

Comment #12 - Posted by: Larry Cook at July 31, 2009 6:11 PM

i do. when i get above 400 i play it safe and belt myself.

Comment #13 - Posted by: Raze at July 31, 2009 6:12 PM

No doubt about it Herm!!! Kim truly is an inspiration to us all !!

Comment #14 - Posted by: Glenn P. Crossfit USA at July 31, 2009 6:12 PM

Kim you are truly amazing. You are such an inspiration and a tremendously strong, beautiful person.

Comment #15 - Posted by: Gillian Mounsey at July 31, 2009 6:16 PM

Kim, FitMoM, great story great video, keep living life to its fullest. Congrats on everything you do!! Amazing

Comment #16 - Posted by: Gabriel at July 31, 2009 6:17 PM

fitmom - amazing. awesome. inspirational

Comment #17 - Posted by: Rookie - Crossfit Gold Coast at July 31, 2009 6:23 PM

Kim,

You are an amazing and truly inspiring woman!!!!

Comment #18 - Posted by: Paulene-CrossFit Flathead at July 31, 2009 6:25 PM

I am new to crossfit. Can someone please explain 1-1-1-1-1-1-1 reps?

Comment #19 - Posted by: Wall at July 31, 2009 6:27 PM

Wow Kim you're amazing...truly an inspiration.

Comment #20 - Posted by: Valery F/25/5'3"/112 at July 31, 2009 6:27 PM

LOL, I just finished Starting Strength and got inspired to do back squats today before Nicole. Which, turns out was a day early. Tomorrow is going to suck. Can't wait.

Comment #21 - Posted by: Rich P at July 31, 2009 6:29 PM

Kim:

You are an inspiration to everyone.

Regards,
JD

Comment #22 - Posted by: John DiMercurio at July 31, 2009 6:29 PM

Kim = AMAZING

Comment #23 - Posted by: Richard Vanmeerbeek at July 31, 2009 6:31 PM

Great video. What a woman.

Comment #24 - Posted by: AllisonNYC_CrossFit Obsession at July 31, 2009 6:34 PM

Kimmie!!!! Awesome video. You are the bomb. Strength, determination, heart, guts, and we are darn lucky to have you. Watch out crossfit games next year. You are fire sister!!

Comment #25 - Posted by: Lisa CFP at July 31, 2009 6:36 PM

#19 Do single rep sets working up to your one rep max.

Going for 455 tomorrow!

Comment #26 - Posted by: Stellfox at July 31, 2009 6:41 PM

Kim,

It has been an honor to spend time with you at the Barbell Cert and the Games. You are inspiring and give hope to all!


Mac

Comment #27 - Posted by: Mac at July 31, 2009 6:45 PM

Love the video Kimmie!! Of course inspirational, I am proud of you girl.

Love ya,

Cindy

Comment #28 - Posted by: Playground Cindy (F/32/135/6') at July 31, 2009 6:52 PM

Wow, Kim! Incredible video! Wonderful words. You're an enormous inspiration.

Comment #29 - Posted by: Karl - 6'7" - 240 - 30 y/o at July 31, 2009 6:56 PM

Kim-
You rock and inspire, no other words necessary.
All best,

Will and Joyce

Comment #30 - Posted by: Moorcroft's at July 31, 2009 6:58 PM

Wow! FitMom - you rock and inspire. I hope your long term prognosis it good. It's always nice to get some background info on someone you've followed on the message board.

I'm jumping back into CrossFit. I've been semi-out of the game since January. Had cubital tunnel syndrome, compression of the ulnar nerve at both elbows. My Dr. surgically decompressed and relocated the nerves and the prognosis is good. I've taken Herm's advice, heal it once, heal it right. I've done nothing but lower body work, GHDs and back extensions for the last 7 months. Anything that didn't involve the arms. I'm getting damm good at Michael!

Today I did my first pull-ups since January - it sucked and was awesome all at the same time.

Looking forward to getting back into all the workouts.

Remember - it's your workout, own it, improve it.

Comment #31 - Posted by: Shan at July 31, 2009 7:12 PM

Ahhhh - AMAZING KIM! Great story! I was like- I know that famous lady! Hats off to my "virtual friend" *smile* :)

Keep it up FitMom!
Erin

Comment #32 - Posted by: in8girl at July 31, 2009 7:16 PM

Strength, attitude, commitment and vision...required components for fighting health battles...so beautifully embodied by Kim Malz.

Very inspiring.

Comment #33 - Posted by: DocMo at July 31, 2009 7:26 PM

Kim, you are an amazing example of the power of the human spirit!

Comment #34 - Posted by: Pat at July 31, 2009 7:28 PM

That was a truly heart wrenching and inspiring video. Kudos.

I'm such a complete woosey compared to Kim. Wow. Impressive.

Comment #35 - Posted by: Tom at July 31, 2009 7:33 PM

Great video and even better story.

Thanks for sharing and inspiring.

Comment #36 - Posted by: kg at July 31, 2009 7:39 PM

Hooray! A banner day ~ I was wondering when HQ would feature you on the main site, Kimmie.

Great DL shot. Awesome video... Take it from one who knows CF nation, Kim isn't one to show her emotions. This interview and video captured the soul of a very brave, determined, capable athlete. You are proof that the sky is the limit!

Enormous Pride ~
Mom xox

F/58/135/5'2" (almost)

Comment #37 - Posted by: Fit Mom's Mom at July 31, 2009 7:45 PM

Kim, You are a strong woman inside and out. A great example for others. God bless you and your family.

Comment #38 - Posted by: H.E. at July 31, 2009 7:49 PM

Great Job Mary & John! The video really captues the heart of the story. Perseverence, determination, and indomitable spirit.... I'm a lucky man to have had the priveledge of marrying such a truly wonderful person - and a true warrior. Thank you CrossFit, and the CrossFit community for all you've done for Kim, and our family.

Through CrossFit, we all can take our game to the next level. Whatever cards you've been dealt - it's possible to turn a negative to a positive, to persevere, and to improve. Kim never gave up - and when things were tough, she moved forward without self pity. CrossFit helped her regain health, recapture fitness, and ultimatley take her game to the next level: remarkably, a fitness level beyond where she'd ever been.

Thank You All.

Russ Malz

Russ Malz

Comment #39 - Posted by: Russ from CrossFit Persevere at July 31, 2009 7:55 PM

Kim,

Our whole family was inspired by your story. We are amazed at how far you have come in such a short time. You will certainly continue to be an inspiration to your family at home, and your crossfit family, as you continue get better and better every day.

Thanks to HQ for sharing Kim's story.

Comment #40 - Posted by: Kevin C. at July 31, 2009 7:58 PM

Now I've squatted over 200 before what is a good weight to start with?

Comment #41 - Posted by: Ron White male/26/5'8"/165 at July 31, 2009 8:03 PM

Kim, amazing. You've accomplished so much. Keep up the great work.

Comment #42 - Posted by: Monica @ Boston at July 31, 2009 8:05 PM

Kim (FitMom),

Seeing stories like this saddens me and motivates me at the same time. Glad you beat it and I hope you stay free and clear.

Keep hittin' it hard and stay motivated!

S/F,
Dustin

Comment #43 - Posted by: Dustin Stalter 30/70/200 at July 31, 2009 8:06 PM

Going for 390 tomorrow.

Get some!

Comment #44 - Posted by: Dustin Stalter 30/70/200 at July 31, 2009 8:08 PM

FitMom,

Great inspirational story! Stay free, clear and motivated!

S/F,
Dustin

Comment #45 - Posted by: Dustin Stalter 30/70/200 at July 31, 2009 8:10 PM

That is an wonderful story. Kim, congrats on living strong and your world-class fitness.

Comment #46 - Posted by: TomW at July 31, 2009 8:18 PM

Excellent picture! Fitmom, you Rock!!

Comment #47 - Posted by: Ronnieboy at July 31, 2009 8:24 PM

Kim- so fantastical!! Ive told you before I want to be you when you grow up :) To have the drive, the grace, and the guts to come out of something so horrific the way you have is nothing short of a miracle!!! You are a role model to us all!! Go FitMom GO!
p.s. to FitMom's mom - we've missed you here! Glad to see you post!

Comment #48 - Posted by: Cookie at July 31, 2009 8:27 PM

thanks for sharing your powerfully inspirational story, kim. go girl!

Comment #49 - Posted by: kevin o at July 31, 2009 8:29 PM

Amazing story Kim, I am sure there are many like this but I enjoy them all the same. Great work and keep up the positive attitude.

Comment #50 - Posted by: Bombdawgy at July 31, 2009 8:34 PM

God Bless you Kim and your fight! What a powerful, impressing, and inspiring story. Keep fighting!

-Jake

Comment #51 - Posted by: Jake at July 31, 2009 8:43 PM

Kim, you are a helluva athlete and an inspiration. I am hoping like hell someone sends that photo to the Livestrong Foundation - that is proof and hope for everyone else out there who are fighting off the beast! Bad Ass!

Comment #52 - Posted by: Ian Carver - CrossFit Centurion at July 31, 2009 8:51 PM

What a magnificent woman, inspiring story and well told in that video. Stealing Bingo's thought, "it's a great day to be a CrossFitter." Thank you, Kim, for sharing that with us, I'm thankful you are here to love those kids. Paul

Comment #53 - Posted by: Apolloswabbie 6'2" 205 45 yoa at July 31, 2009 8:52 PM

My CrossFit brethren, I asked to celebrate with me. For today I achieved

MY VERY FIRST MUSCLE UP!!!!!!!!!!!!!!!

And then my second, and then a third, and then a fourth...

It FINALLY clicked! Ah, man. It feels so good.

Comment #54 - Posted by: Karl - 6'7" - 240 - 30 y/o at July 31, 2009 8:56 PM

An amazing story about an amazing lady! Kim you are truly an inspiration to all of us out here. Thank you for sharing your story!

Good luck next year ;-)

Comment #55 - Posted by: Toby Watson at July 31, 2009 9:02 PM

You are an amazing testimony of "strong-willed"
You already have overcome cancer! Thank you for your inspiration!!!

Comment #56 - Posted by: Laura at July 31, 2009 9:18 PM

Kim: Great job at the Games. Thanks as well for sharing what you bring. I was particularly interested in your comments about when and how you get angry. I also set a PR in empathy for being one spot out of the finals. It reminded me a lot of my hoops days on the bench at Bowdoin College, tantalizingly close to being able to compete but mostly not getting to. Ouch. Rock on.

Karl: nice work on the MUs. That's a chunk of weight moving a long way. I'm jealous of how much it clicked all at once, though. My 2nd and 3rd were on different days from my first, and were no easier (think ~15 seconds of wiggling in the transition).

Comment #57 - Posted by: WeemsFit at July 31, 2009 9:20 PM

what a great video! inspirational. keep getting better kim.

congrats tall karl.

Comment #58 - Posted by: ken c at July 31, 2009 9:21 PM

Wow.. great video.. just keep beating it!

Comment #59 - Posted by: Dave and Belinda at July 31, 2009 9:35 PM

Kim AKA Fit Mom:

Like I said...you are one BAMF :-)

It was an honor to meet you at the Games, keep up the strong work.

-Jeremy

Comment #60 - Posted by: Playoff Beard at July 31, 2009 9:49 PM

Kim AKA Fit Mom:

Like I said...you are one BAMF :-)

It was an honor to meet you at the Games, keep up the strong work.

-Jeremy

Comment #61 - Posted by: Playoff Beard at July 31, 2009 9:49 PM

Great Vid! LIVESTRONG!!!

Comment #62 - Posted by: Mike in RSM at July 31, 2009 9:51 PM

Great video. Great story. Stay beautiful

Comment #63 - Posted by: gandye92 at July 31, 2009 10:00 PM

You Rock Kim. Thanks for sharing your story.

Comment #64 - Posted by: Darren at July 31, 2009 10:05 PM

I do not say this as often as I should but I am proud to know and inspired by Kim Malz and hope to know her and her husband Russ for many many years to come. You rock my world girl; the video was amazing to watch......

Comment #65 - Posted by: Russ Benedetto at July 31, 2009 10:20 PM

Go FitMom.

Comment #66 - Posted by: Prole at July 31, 2009 10:28 PM

Kim our loved Fitmom we are extremely proud of you, your attitude inspire us...here un Ecuador talking with my brother Carlos i said "i've been watching Fitmom progress dude she is amazing her numbers are unreal..." you took this seriusly and you tough lady you are a GREAT crossfitter...we love you the FRAT is always with you...Fitmom's mom big hugs very nice to have you back with us

PROPS TO THE FRAT

Comment #67 - Posted by: s'more at July 31, 2009 10:34 PM

when it says to do the reps 1-1-1-1-1-1-1

what exactly does that mean?

like 1 squat, add weight and do 1 more?

Comment #68 - Posted by: Ernie1060 at July 31, 2009 10:59 PM

Here on our Afghanistan outpost we only have enough plates to add up to 275, so I subbed 3-3-3-3-3 instead.

WU: 135 x 8, 205 x 5
WOD:
-275 x 3
-275 x 3
-275 x 3
-275 x 3
-290 x 3 (balanced a 15lb bar on top of barbell)

Good WOD, I needed a strength day.

Comment #69 - Posted by: T P, m/24/6'1"/220 at July 31, 2009 11:04 PM

My 2nd day on crossfit so I am still learning...do I still do my "official crossfit warmup" and then the squat session and am i correct i do i squat and rack the weight for 7 total reps and tahts it??

Comment #70 - Posted by: chris w at July 31, 2009 11:33 PM

M/37/6/87kg

all #s 155x8/275x5/315/340/365/340/315x3

took them deep, almost didn't get up on the heaviest...

Comment #71 - Posted by: fleet at July 31, 2009 11:48 PM

Don't post too much on the main site, but this one deserved special attention.

Kim,

You are an inspiration to us all. There is strength in many aspects in life and you possess all of them. It is a bittersweet inspiration to see or hear about the unfortunate happenings which occur in life, and then to see the desire and power when overcoming what life throws at us is hands down the absolute best type of inspiration. Thank you for your efforts and I'll be screaming my head off for you on next time I see you on the CF battle field.

Cheers

Comment #72 - Posted by: C.Slaughter at August 1, 2009 12:11 AM

#70 chris w:

It's all about going heavy. This workout is 7 single max attempts.

Comment #73 - Posted by: Herm at August 1, 2009 2:08 AM

This workout will not be about me going heavy. This will be more form for me. Two back surgeries later that is. I am going to do this tomorrow but it will be the first time I have done back squats in over a year and a half - since last surgery.

I will be working on form and slowly... S L O W L Y build up weight. Nothing worries me more than these. I guess my back surgeon has put the fear of God in me.... but he is biased.

Wish me luck with my form and light singles :-)

Comment #74 - Posted by: Jeremy A. Olive at August 1, 2009 2:31 AM

kgs

110,110,115,115,115,115,110

Comment #75 - Posted by: Rookie - Crossfit Gold Coast at August 1, 2009 2:32 AM

What a wonderful lady

Comment #76 - Posted by: cjonnyrun/30/6'1"/195/Redding Ca at August 1, 2009 3:12 AM

#69 #70

Each rep should be a 1RM attempt. Take a couple minute rest between reps. Any weight below about 90% of your max doesn't count as a rep.

Mine looks something like this

(205,215,225f,225f,215,215,215) 215 is my max I usually take 2 reps at the next weight up. Oh ya you count your failed attempts to. Of coarse if you don't know your 1rm then just try to pick a good starting weight and go up until you fail.

As for the warmup most people just do x number of lighter weight reps to get warm. The warmup is something you need to experiment with to get it fine tuned to you

Comment #77 - Posted by: bryar25/70"/200 at August 1, 2009 3:16 AM

WOW!

1. Thank you Marty and John for your efforts with my story-and we ALL have a story! I was honored to be asked by you to share my experience.

2. Thank you CrossFit Community. Thank you for taking the time to watch and reflect with such motivating comments-this helps fuel me to keep beating cancer.

**CANCER IS LIKE A LION'S FIGHT. LET IT HEAR YOU ROAR!**

3. #54- CONGRATS on your first muscle up!

Comment #78 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 1, 2009 3:48 AM

25/m/5'11"/204
315-335-350-365-375-385f-385f

Comment #79 - Posted by: Nickosaurus at August 1, 2009 4:02 AM

41/m/176cm/72kg

One legged squats, alternating, with 1.5 pood kettlebell, 30 reps for time

12:30

Comment #80 - Posted by: Memuc at August 1, 2009 4:55 AM

Keep up the fight Kim!

Comment #81 - Posted by: Chuck O at August 1, 2009 5:12 AM

GREAT JOB KIM!!!! Efforts like yours motivate me more than any other!!

My wife has a similar fight and she coaches gymnastics, can't wait to show her this video-when she gets back from the gym :) YEAH!!!!

Comment #82 - Posted by: RTC at August 1, 2009 5:19 AM

kim- it was a honor and pleasure to meet and compete side by side with you. You have such amazing strengh both mental and physical. I was inspired by you before I even knew your story. You are a winner and such a beautiful person. Thanks for sharing.

Comment #83 - Posted by: pnut/rachel at August 1, 2009 5:27 AM

Did 5-5-5-5-5
first back squat in 2,5 months

185-195-205-185-185

Comment #84 - Posted by: Oliver AA at August 1, 2009 5:28 AM

275
315
325
325
335
345
355

Comment #85 - Posted by: Jonblaze at August 1, 2009 5:36 AM

Wow Kim, what an inspiration. My wife had her 18th and hopefully last chemo treatment last week. She was diagnosed with ovarian cancer when she was 24 and went throug surgeries and chemo then and was in remission for 12 years. When her cancer came back last year it was a physical and emotional hit to the stomach, but I have to give you women credit, you are much tougher than most men I know. My wife has committed to do CF for 2 months with me, as soon as she is physically able, and I hope she falls in love with it as much as I have. I will be showing her your video today. Thanks for sharing your story. Keep up the fight against this ugly disease. You are amazing! ~ Jay

Comment #86 - Posted by: Treeman at August 1, 2009 5:40 AM

Wow!

Truly inspiring, great vid, great pic and a great lady!



Comment #87 - Posted by: Kevin McClellan 47/M/195 at August 1, 2009 6:00 AM

Thanks Kim for sharing your story. Keep fighting!

Comment #88 - Posted by: CPP at August 1, 2009 6:05 AM

Kim Malz- Just another in a long list of reasons crossfit rules. God bless you Kim.

Comment #89 - Posted by: Tom at August 1, 2009 6:18 AM

This disease has made more good people draw a line in the sand and boldly fight. Your story is a special one. I am physical education teacher and I am always looking for stories that can inspire "well bodied" kids to challenge themselves to not settle. They will see your story. Thank you for sharing. Stay strong, get stronger. - John

Comment #90 - Posted by: John Deitrich at August 1, 2009 6:24 AM

185X2,195,205,215,225,230,235(belt)

Comment #91 - Posted by: gs at August 1, 2009 6:25 AM

m/44/185

345-345-350-350-350-350-350

Comment #92 - Posted by: cosmo at August 1, 2009 6:27 AM

I think sometimes we fall into the trap of believing that heroes and role models are mythic figures of history or larger than life people we only read about or see on the news. Not so! Kim is a shining example to all of us of what the human spirit can accomplish. Thanks for making my day Kim.

Comment #93 - Posted by: john wopat at August 1, 2009 6:32 AM

m/22/175
255-255-205-205-235

Comment #94 - Posted by: Chas E at August 1, 2009 6:55 AM

Kim you kick ass! Keep on keeping on girl! Your new name should be The Sexy Fit Mom.....You inspire us all.
Thank you

Comment #95 - Posted by: Krisby at August 1, 2009 6:55 AM

24/m/175

xfwu

145x10
225x6
315x2
325
335
335
340
345
345
350

felt good after some solid running yesterday

Comment #96 - Posted by: NickR at August 1, 2009 6:56 AM

This
185-185-185-185-185-185-185
Last
225-225-225-225-225-225-235

Note:
Worked on form and this was 2nd WOD of the day.

Comment #97 - Posted by: Rosser at August 1, 2009 6:59 AM

I love crossfit!! New pr of 335

Comment #98 - Posted by: Andrew at August 1, 2009 7:02 AM

29/m/65"/156lbs.

135,185,225,255,275(pr),275(pr),285(f)

New PR! More progress....

Comment #99 - Posted by: STrump at August 1, 2009 7:03 AM

m22 / 196cm / 100kg

7x1 210 lbs

Stay tuned!

Comment #100 - Posted by: roque00 at August 1, 2009 7:08 AM

bw 165

subbed deadlifts

310x5
355x5
400x9

Comment #101 - Posted by: paulw at August 1, 2009 7:09 AM

175
185
195
195
205
205
215

Comment #102 - Posted by: JoeP at August 1, 2009 7:27 AM

225 x 3
255 x 1
285 x 1
295 x 1
305 x 1
315 x 1
315 x 1(PR 305 last)

Comment #103 - Posted by: Bells 36/6"1"/210 at August 1, 2009 7:28 AM

5 rounds of 225lbs x3

Comment #104 - Posted by: jeglit (m/37/6'4"/220) at August 1, 2009 7:40 AM

I literally had tears rolling down my face watching this.... what a wondeful video! My mother who was diagnosised with breast cancer in December 08 had just finished her last round of chemo back in June of 09. Although her prognosis is good, I am still emotionally so involved with her disease and probably always will. Its humbling to watch this video because it is wonderful to see other women out there beating this terrible cancer and that women can "bounce" back to being stronger physically and emotionally. Thanks Kim for sharing ur story!

Comment #105 - Posted by: Nikki WC, Pa at August 1, 2009 7:48 AM

M/20/6'5/225
Weak Staas
135
155
185
190 (Didn't go all the way down)
Worked skills.

Comment #106 - Posted by: tom lobach at August 1, 2009 8:12 AM

M/47/66"/135

CFWU

135# WU x3

175-175-185-185-185-185-185

Felt like POO POO today. Poor form, the works...

Should be doing 1.5x BW! I suck. Gonna go cry in a corner now...


KALSU FOBBITT

Comment #107 - Posted by: jpatrick at August 1, 2009 8:19 AM

m/31/207/65"

135
225
275
315
365F
325
335F

Comment #108 - Posted by: Batt Boy at August 1, 2009 8:19 AM

m/29/205/70"
315
325
345
365
375 (Fail)
365
375 (PR)

I need to find a way to improve on this, Dave Tate have any advice anywhere?

Comment #109 - Posted by: Gabriel at August 1, 2009 8:22 AM

Amazing Kim. Very inspiring. You are a true role model and example of what is possible.

Comment #110 - Posted by: Ben@CFNE at August 1, 2009 8:25 AM

25/m/5'11"/177
275-295-315-325-335-345-355

Comment #111 - Posted by: justaman - liberty sc at August 1, 2009 8:30 AM

M/31/5'10"/187

315-315-315-225x2 box squats-225x2 box squats-
275 box squats- 275 box squats

Comment #112 - Posted by: jb305 at August 1, 2009 8:32 AM

man, I wanted to do this, but have to pass, triathlon tomorrow, gonna need my legs...

Comment #113 - Posted by: Michael Travis at August 1, 2009 8:37 AM

185/205/225/225/255/255/255= 1605 pds

Comment #114 - Posted by: 11381/29/m/5'7/155 at August 1, 2009 8:42 AM

25s

Comment #115 - Posted by: mnf at August 1, 2009 8:46 AM

Kim,
Your story made me tear up. Tears of joy for a gutsy lady who is living life to the hilt. Your husband and kids are lucky and blessed to have you. I pray that C never returns and that God continues to bless and keep you. This is my very first post. I am 3 months into CrossFit and it is changing my life. It is folks like you who keep me inspired. Thanks for sharing your inspiring story. Roll Tide!

Comment #116 - Posted by: Scott Connell from CrossFit Anniston, AL at August 1, 2009 8:47 AM

225/245/275/325/275/245/225

Comment #117 - Posted by: Hale at August 1, 2009 8:48 AM

275,315,315,315,315,315,315 PR

Comment #118 - Posted by: jason_mackensie (30 5'11" 185) at August 1, 2009 8:50 AM

205/210/215/220/225/235/245 - Probably could have done more but I did the workout as RXed!!

Comment #119 - Posted by: Ron White M/26/67.75"/167LBS at August 1, 2009 8:51 AM

65/70/70/75/80/80/85 + 2 @ 85 I felt good at the #85 so I decided to do 2 more lol.

Comment #120 - Posted by: Brooke White F/24/60.25"/170LBS at August 1, 2009 8:53 AM

got up to 315 lbs. (tied pr)

Comment #121 - Posted by: Kyle A. at August 1, 2009 8:55 AM

#89~for the record, they are not lifting straps..they are tape made grips we use in gymnastics. Lifting straps were not allowed in the games nor are they allowed in our CF affiliate.

I'll stoke my own fire..I am a bad ass.

did Rippetoe's back squat sequence for strength.

#95-"Sexy FitMom" THANKS...I'll definitely put the 2 piece on today at the pool! :)

Comment #122 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 1, 2009 8:58 AM

CG E City Crew
Santiago: 285, 315, 335, 345, 355f, 355f, 350f
Leary: 285, 315, 335, 345f, 340f, 335f, 315f

Comment #123 - Posted by: Dan Leary at August 1, 2009 9:01 AM

Just watched the video. I am almost speechless, (but i can still type).

Watching Kim like that makes me feel embarrased when there are days I might feel a little "too sore" to workout or try to convince myself I "deserve" a break day after working so hard.

Man, very inspirational and motivating. Congratulations FitMom.

Comment #124 - Posted by: Michael Travis at August 1, 2009 9:03 AM

M/33/6'6"/240
155,175,225,235,245,255,265, failed at 275
Not bad for my first time doing it.

Comment #125 - Posted by: Big Sexy at August 1, 2009 9:10 AM

Hey, back squats were really weak today. I'm one day off of the main site, so today is day three for me, but it was all I could do to do 225 twice today, and I've been getting 260 consistently the past two months or so. Does anyone else feel like their legs have been shot from all the frickin' running and squats we've been doing the past several cycles?

I'd chalk it up to diet, but I've been on a strict paleo the past 4 weeks and all of my other strength stuff has shot through the roof. Although yesterday was a first, albeit minor, cheat meal...

Comment #126 - Posted by: Jesse at August 1, 2009 9:19 AM

F/16/5'8"/135
115-135-145-150-155-160-165(PR)

F/51/5'6"/135
95-115-125-130-135-135-140(PR)

M/16/5'11"/170
185-205-235-250(F)-245-250-255(F)

M/51/5'11"/172
185-205-225-235-240-245-250(F)

We all did better today after watching Kim's video.

Comment #127 - Posted by: Kevin C. at August 1, 2009 9:22 AM

m/29/6'4/206
185 x 5 (warm-up) 205--215-225-235-255-275-300.

Performed "Annie" 10:03 as rx'd.


Comment #128 - Posted by: JoeB at August 1, 2009 9:28 AM

31/m/195

225
225
255
275
285
295f
275

Comment #129 - Posted by: SAT at August 1, 2009 9:30 AM

I don't understand this workout, can someone explain it a little better?

Comment #130 - Posted by: Jordan at August 1, 2009 9:34 AM

WU 135x10, 225x5, 315x3

365
365
385
405
425(f)
425 PR

didn't do the 7th one..

Comment #131 - Posted by: BSharp 23m/5'8"/185 at August 1, 2009 9:40 AM

315, 325, 335, 345, 355

Tweaked my low back on the last one so I stopped.

Comment #132 - Posted by: PatS at August 1, 2009 9:49 AM

#89 lucas skrobish
Man, what a silly thing to say. I wonder why you would try to take away from her amazing achievements by saying something like that... Maybe you should too.

Comment #133 - Posted by: snix 33/5'11/180 at August 1, 2009 9:52 AM

35/M/165#/6'0"

CFWUx3 (8:52)

WOD: BS 1-1-1-1-1-1-1

255
265
275
285
290 (PR)
290
290 (f)
285

Comment #134 - Posted by: bylam at August 1, 2009 10:00 AM

115-125-130-135-140-145-150-PR

Comment #135 - Posted by: KI at August 1, 2009 10:01 AM

185
205
215
225 (fail)
205
205
205

215 is PR since knee surgery 11 months ago

Comment #136 - Posted by: grant 26/m/180/5'-10" at August 1, 2009 10:04 AM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Back squat 45lbs x 5-5 95lbs x 5 135lbs x 3 185lbs x 2.

Back squat
205lbs x 1
215lbs x 1
225lbs x 1
235lbs x 1
245lbs x 1
250lbs x 1
255lbs x 1
3 minutes rest per set
Foam roll after
Compared to 090610: same

Comment #137 - Posted by: Sesoku at August 1, 2009 10:10 AM

m/22/165/6'

155
165
165
165
175
175
185 (PR)

Comment #138 - Posted by: bill b at August 1, 2009 10:15 AM

CFWU

225#
235# failed
225# failed
205#
215#
225#
230#

Comment #139 - Posted by: Fin m/27/5'10"/198 at August 1, 2009 10:16 AM

Awesome day. Was thinking how shot my legs were earlier this week. Wondered if a lot of these leg-centric WODs of late would hurt or help. Man, they helped.

CFWU, lots of 45lb, 95lb, 135lb warmups.

185
225
235(tie pr)
245(pr)
255(pr)
265(pr)
275(f)

Compare to last time: "worked hard on form for a few sets w/ multiple reps at 95, 135 & 185. Then did 225/225/235(pr)/235...started to shift weight to the toes instead of heels as I lifted up. NOT GOOD. So on the next attempts I widened my stance, pointed my toes out a little more, and made sure I got my ass down low. Felt great doing two sets of 3x @ 185."

Can't emphasize enough how following the mainsite WODs as RX'd works.

Comment #140 - Posted by: Chris H at August 1, 2009 10:26 AM

Just a quick question - I'm traveling today and the hotel gym only has a Smith machine. I'm wondering how mug harder I need to push myself, seeing as I have the machine helping out my core stabilizers a LOT.

Thanks for the advice -

Miles

Comment #141 - Posted by: Anathema at August 1, 2009 10:30 AM

GO KIM! you're an awesome inspiration and really put a smile to my face. Keep IT Up.

Comment #142 - Posted by: Semaj'e Ried at August 1, 2009 10:30 AM

Lower back was a little weird today so I did a 5 x 5 instead. Feels good to get back to BS's. I think I'm going to work in some supplemental BS throughout the week. All weight in KG's:

70, 80, 90, 100, 110

Comment #143 - Posted by: Nolan at August 1, 2009 10:42 AM

m/26/5'8"/140#

225#
235#
240#(f)
235#
237.5#
240#
242.5#
245#

all to a Dynamax ball

Comment #144 - Posted by: Eric Ross at August 1, 2009 10:50 AM

M28/175/72kg

100
110
120
125
127.50
130
135

Comment #145 - Posted by: Jess Hviid Skov at August 1, 2009 10:51 AM

Meh - felt weak today.

295
305
305 - felt really good at this point
315F - big WTF here
315F - seriously feels like nothing in the tank
275x3 - for practice reps
275x5 - better but just not feeling connected today...

Day 13 back on 15-15-15 zone.

Comment #146 - Posted by: Mike Mc 31/5'9"/172# CrossFit Emerald Coast at August 1, 2009 11:00 AM

CFWU x 3
Burgener Warm-up
Squats: 5 x 135, 5 x 185

WOD:
1. 275
2. 285 (F)
3. 255
4. 255
5. 255
6. 265
7. 265

M/39/6'1"/250

Comment #147 - Posted by: Dean B at August 1, 2009 11:01 AM

As Rx'd:
245-275-285-295-300*-275-275

Called it good at 300, although i think i could do 10-20# more. Didn't have much room to dump it if i needed to, so better safe than sorry. Plus, mom was watching :) Don't want to make her worry.
First time with this one, might start adding a bit of this in every now and again for fun after WODs.

Comment #148 - Posted by: Eric Gohl 22/5'10/162 at August 1, 2009 11:02 AM

175
175
185
195F (Not even close to PR 205#)
125x10 (Practice form and build up hamstrings strength)
125x10 (move hands closer to shoulder...feel a little better)
125x10
175

BS been feeling weak recently. Used wider squat stance. Shoulders inflexibility, have to rip the bar farther away from shoulders to compensate it.

Comment #149 - Posted by: Kimberly McLeish 28/F/115 at August 1, 2009 11:06 AM

Kim great video. I have the pleasure to say Kim is my trainer at CFP and the video explains exactly the kind of wonderful women she is. Kim your amazing and you change lives.
Ian CFP

Comment #150 - Posted by: Ian Montalvo at August 1, 2009 11:08 AM

225
245
265
285
295
315
320

Comment #151 - Posted by: Mike 28/ M/ 6'2/ 235 at August 1, 2009 11:11 AM

GO KIM GO!! What a great success story to share. Your attitude and outlook are what make this Crossfit community grow. Can't wait to see you return to the Games next year.

Comment #152 - Posted by: Carrie at August 1, 2009 11:13 AM

135x5 WU
185
225
225
225
235
235
245
245

Comment #153 - Posted by: Clay at August 1, 2009 11:19 AM

F/28/5'8"/133

165(PR)
165(PR)
155
155
155
155
155

more ladies should post their results. I'd like to see how mine match up.

Comment #154 - Posted by: Gloria at August 1, 2009 11:38 AM

Amazing story and video. Congrats Kim on your battle with a terrible disease, keep on fighting the good fight!!!! You are truly an inspiration.

M/40/6'3"/261.2# today-wtf?!?!

WOD
315
325
335
345
350x2
225x12

1:03 power walk

Happy 39th to my little brother!!!!!

Comment #155 - Posted by: Halvy51 at August 1, 2009 11:41 AM

#139--

The typical Smith Machine takes 20# off of the total load, so make of that what you will... Doesnt necessarily make it easier by default though, since yes you are losing some core/stabilizer work, however, the smith doesnt allow your body to use its natural range of motion, it kind of forces you to follow the plane of the machine...

Comment #156 - Posted by: Michael Travis at August 1, 2009 11:47 AM

not as rx'd
205
255
275 - with belt
225 X 3
245 X 3
255 X 3
325 DL
365 DL miss

Comment #157 - Posted by: BradH at August 1, 2009 11:49 AM

2k row 9:37
WOD 115-135-145-145-150(PR)-150-150

Good luck to all the competitors in the 2009 World Police and Fire Games! (held in Vancouver BC July 31 to Aug 9)

Comment #158 - Posted by: Nicky F/45/5'2"/130 at August 1, 2009 11:54 AM

M/33/6'6"/240
155,175,225,235,245,255,265, failed at 275
Not bad for my first time doing it.

Comment #159 - Posted by: Marc at August 1, 2009 11:55 AM

225, 245, 255, 265, 275, 285, 295 (pr)

Comment #160 - Posted by: martin at August 1, 2009 12:06 PM

I don't have access to heavier weights at the moment, so instead I did six rounds of max rep squats with 60# dumbbell.

25
21
20
16
15
18

11:08

Comment #161 - Posted by: antonio at August 1, 2009 12:08 PM

10min on elliptical + 45x5, 45x5 for w/u

225-225-275-225-225-225-225-225

Comment #162 - Posted by: Jon 25/m/190 at August 1, 2009 12:16 PM

135
165
185
205
225
245
265(f)

Comment #163 - Posted by: Horica m/21/5'7''/162 at August 1, 2009 12:16 PM

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

I was so blown out from struggling to get the 275 up that I went 10# lower only to fail at 265. I did the 225 just to not quit early, but I was spent.

Comment #164 - Posted by: TonyZ 25/M/175/5'10 at August 1, 2009 12:17 PM

Different Rep Scheme:
Back Squat:

5 @ 135 Wrm
5 @ 185
5 @ 225
5 @ 245
2 @ 275

Comment #165 - Posted by: KabulCarey M/25/6'1"/175 at August 1, 2009 12:23 PM

m/37/195/6'

170
175
185
195 PR
200
205
210 F

Comment #166 - Posted by: jsr at August 1, 2009 12:25 PM

as rx'd:

225-245-265-285-295-295-305(f)

really trying to keep good form

Comment #167 - Posted by: Ricky C. 28/m/5'10"/185 at August 1, 2009 12:34 PM

3X CFWU (no OHS)

as Rxed
7X135
2X225
275
295
305
315
325
335 (f)
335 (f)

Comment #168 - Posted by: Gene Griffith M/40/227/73 W11D6 at August 1, 2009 12:44 PM

m/215/30

225
245
265
295
315
335
345

Comment #169 - Posted by: Matthew at August 1, 2009 12:47 PM

m/26/210/70"

365
405
425
435
445
455
465(PR)

Comment #170 - Posted by: andrewdoc at August 1, 2009 12:54 PM

225/225/245/265/275/300/315

Comment #171 - Posted by: Andrew at August 1, 2009 12:59 PM

135/205/235/235/245/245/255

Comment #172 - Posted by: Kent/m/36/6'5"/272 at August 1, 2009 1:04 PM

WOD Back Squat 1-1-1-1-1-1-1

125k,127.5k,130k,132.5k f,125k,126k,126k,128.5k.

the 130k was the easiest !probably cos i concentrated the most wi that one,up 10k fae the last time,plus all consistent above 125k,still down 5k on p.b.,but happy with the consistency.
after d/l, 5 x 5 and snatch the night.
still got earache ! Stuart,school teacher !
Kim,fitmom,positive mental attitude,personified.

Comment #173 - Posted by: Pedro Barrera,Scotland at August 1, 2009 1:04 PM

I hardly ever post I am much more of a reader than a talker. But Kim I had to say that watching you compete in person was awesome and now hearing your story makes me respect you so much more. Keep on fighting your an inspiration to a ton of people. Good luck next year.

Comment #174 - Posted by: Dan at August 1, 2009 1:09 PM

m/16/5'11"/170

6x135 5x185 WU

225
235
245
255
265
285
295

should've started higher but at least it gives me something to beat next time.

Comment #175 - Posted by: Kevin at August 1, 2009 1:10 PM

No squat rack
Bench
135x5
205,255,275 fail (old pr), 275 fail, 255x2

Comment #176 - Posted by: s2 at August 1, 2009 1:12 PM

F/26/132/5'6"

WU: 45 x 6, 65 x 3, 85 x 1, 100 x 1

Start: 115 x 7

Think I cheated on a few..didnt get down low enough
so took some weight off and did 3 reps at 105 for good/correct form.

Comment #177 - Posted by: Nikki WC, PA at August 1, 2009 1:12 PM

That was fantastic!

Comment #178 - Posted by: adonis alejandro at August 1, 2009 1:14 PM

23/M/163

CFWUx3

205 (225f)
205 (215f)
205
210 (take that, gravity!)
210 (210f, 205f. #$(*&%)
185
185

Comment #179 - Posted by: Jeff A at August 1, 2009 1:18 PM

275
295
305
315
325
295
295

Comment #180 - Posted by: Tyler Scott at August 1, 2009 1:23 PM

28/m/70"/175 lbs 8th week on crossfit...

I've been doing the runs hard the last two days so my legs were pretty beat...but:

8 x 135 lbs (warmup)
185
225
235
245
255 (fail- not full squat)
225
185 x 2

Then some back extensions, leg raises, pullups, etc...and a softball game!

Comment #181 - Posted by: sarbuze at August 1, 2009 1:23 PM

m/25/157lbs/5'8

215
225
255
275
295
315
335

Comment #182 - Posted by: KJ at August 1, 2009 1:26 PM

m/24yrs/235

I hate fulls!!!

315lbs got it!!!
365lbs got it!!!
385lbs got it!!!
405lbs got it!!!
425lbs got it!!!
445lbs got it!!!
455lbs FAILURE!!

Comment #183 - Posted by: Matt Dawkins at August 1, 2009 1:29 PM

did backsquat on thursday so I did deadlift instead.

285
305
315pr was kinda shaky dont think I finished at the top
315f
315 proved it here
315 and here
325 pr then blew it away here

I think I could have went higher but ill save it for next time. I really didn't think I was going to get 325 but it felt light when I did. I just thought of the dave tate videos and he was in my head yelling at me just pick the bar up lol.

Comment #184 - Posted by: bryar25/70"/200 at August 1, 2009 1:33 PM

M/27/150/5'6"

CFWU

135
160
205
225F (205)
215F (205)
205
205

Hit a wall at 205. Very dissapointing. Felt like I could go heavier but wasn't able to pull it out.

Comment #185 - Posted by: Ian at August 1, 2009 1:35 PM

CFWU
225, 265, 275, 285, 295(f), 245, 255, 225(x3)

Comment #186 - Posted by: Jette 40/M/5'11"/175 at August 1, 2009 1:47 PM

m/36/270/5'11 225x5 275x1 315x1 345x1 365x1 385x1 405x1 425x1

Comment #187 - Posted by: chris at August 1, 2009 1:57 PM

M/23/175/6'4"

1st week of CF, 1st time doing a Max lift of Back Squat. I Don't think I've done Back squats in about a year at least, usually do front so I was happy with this :)

135
155
185
205
225
245PR

No idea what my previous PR was since I've never done it, but now I know :-p

Comment #188 - Posted by: Kuma at August 1, 2009 1:59 PM

185, 195, 205, 215, 225, 225, 215

Wow, what a great joy to finally put a face to the name "FitMom!" You've been a super inspiration to me for a long time with your awesome posts; it is just wonderful to see a little bit of your incredible story. Thanks to Marty Cej and John Buffone for doing such a fantastic job.

Comment #189 - Posted by: mas 52/M/150 at August 1, 2009 2:02 PM

38M/5'10"/168#

W/U: 17 ROM exercises; 1 set of 18 reps on each of the following - 45# OHS, GHDSU, 25# back ext., ring dips, strict pull-ups.

As Rx: 135-225-275-295-305-310-315.

C/D: "type-writer" pull-ups x5; parallette push-ups (chest to floor) x18.

Not sure I want to count this as a PR. Squat depth at 305# and on was just to parallel, if not slightly below. I'd prefer to ride it all the way down. I need to invest in bumpers to do so.

Comment #190 - Posted by: rjf (Since 07-20-07. WOD no. 558) at August 1, 2009 2:10 PM

23/m/6'0/178lbs

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


My buddy John (day 3 of CrossFit)
225,245,275,275

Comment #191 - Posted by: Clay_ZeRo_ at August 1, 2009 2:18 PM

Kim, after losing my mom 9 years ago to this dredded desease, seeing your video reminds me that not only does every dark room have a light of hope, but with the right attitude in life anything is possible. I have only been doing this 2 weeks and it has changed my life COMPLETELY. I originally started doing crossfit as a way to get back into shape to reenlist in the military, but Marine Corps or not im now ALL IN. Gone are the couch potatoe days! I was told that its not the biggest soldier that makes it through its the one who is in the best shape who will come home to hold his children again. I am truly convinced that crossfit is the tool to be able to come home to my kids! Thank you so much for sharing your story with us all as hard as it may have been you definately warmed one man heart. My favorite stories are the ones from cancer survivors, it takes one helluva indivdual to win that battle! And you maam, are a leader in that catagory!

Comment #192 - Posted by: J-Bird at August 1, 2009 2:28 PM

5 min. stairmaster
BS-135x10
185x5
225/225/245/225/225/225/225
185x5

Comment #193 - Posted by: surffire at August 1, 2009 2:35 PM

285

Comment #194 - Posted by: IronMike m/26/5'10"/165 at August 1, 2009 2:36 PM

cfwu x2

225x3

315
335pr
355f
275
275
275
275

last 4 worked on form

Comment #195 - Posted by: controlfreak at August 1, 2009 2:40 PM

38/m/5'11/163

sn: 1x 83#-93-103-113-123-133f-133f-133f
clean: 1x 133#-133-133

Comment #196 - Posted by: epicurious at August 1, 2009 2:44 PM

Low Bar:
225, 255, 275, 295

followed by high bar:
225, 245, 265, 225x5

Comment #197 - Posted by: cja at August 1, 2009 2:45 PM

m/38/240

crossfit warm up
back squats
135-5/185-5/225-3/275-1/295-1/315-1/315-1

Comment #198 - Posted by: TPDFISH at August 1, 2009 2:47 PM

m/27/6'2"/173

crossfit warm up

Squats w/o spotter
175
195
195
195
205
205
205
Tot: 1375

Comment #199 - Posted by: Dorff at August 1, 2009 2:50 PM

In Connecticut this weekend for a wedding so working out at the hotel.

For time:

100 Burpees

9:14

Comment #200 - Posted by: Jon/M/27/5'6/160 at August 1, 2009 2:55 PM

295-315-315-355-355F-315

Focused on form today... no PR's...

Comment #201 - Posted by: Arthur m/34/5'11"/170 at August 1, 2009 2:59 PM

as rx'd
200
250
272
294
305
316PR
316PR

Comment #202 - Posted by: bart -m/5'9"/20/155 at August 1, 2009 3:02 PM

249#-249#-249#-249#-249#-249#-249#

Wasn't the greatest feeling today since I back squated 280# x5 during Starting Strength. I am 15#'s lighter now being away from a gallon of milk a day but still disappointed.

36/M/5'6''/160#

Comment #203 - Posted by: Steve at August 1, 2009 3:04 PM

225-245-245-245-255-265-265

I dont think I should be getting stronger in the end of this work out, but I was nervous to find that max weight.

Comment #204 - Posted by: Josh B. at August 1, 2009 3:05 PM

M/43/6'0"/175
31 July was the 10 year anniversary of 10 friends killed in a skydiving accident. What a memorial we had celebrating their lives yesterday. I had a several really hard moments but overall it was so uplifting! It was just like old times being with my skydiving family. I am so blessed having known them and being part of their lives. Give your friends and family a hug today because you never know what tomorrow might bring.

165
185
205
225
245
255pr
265pr
New PR by 15lbs! I credit this to the 20 reps workout from Crossfit One World. Thanks Freddy!

Comment #205 - Posted by: Allan at August 1, 2009 3:10 PM

Back Squat + spondylolisthesis = back pain for two weeks. Subbed thrusters - 107-102-102-102-102-102-102-102-107.
Finally got rings, so I then did 9 ring dips and 9 ring pullups - want a muscle-up by the end of the year.
God Bless all.

Comment #206 - Posted by: Stephen M/26/5'9"/138 at August 1, 2009 3:11 PM

215,225,235,245,255,265(pr),270(f)

More Back Squats please!

Comment #207 - Posted by: Ronnieboy at August 1, 2009 3:16 PM

First time posting.. only my 3rd WOD..
135-155-165-175-185-195-200


Comment #208 - Posted by: shan9n 30/F/180/68" at August 1, 2009 3:17 PM

M/26/6'1/175

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

Next time: eat way more beforehand.

Comment #209 - Posted by: sbvaneria at August 1, 2009 3:20 PM

225 245 260 270 275.5 285

Comment #210 - Posted by: MjM at August 1, 2009 3:23 PM

Attempted "Nicole". Apparently whatever I did to my calf is still there. Sooo...so running, jumping for my Cape Cod week. The kayaks are likely to get lots of use now.

Comment #211 - Posted by: bingo at August 1, 2009 3:30 PM

Awesome FitMom. You are an inspiration to all.

About the WOD.
I hate that I have to use the Smith machine. I did see progress though.
265
275
285
305 (PR) - Old PR was 295
310 F - Almost had it
295
275

I did a very through WU, etc.

I PR'd on double unders today - 37.

Tomorrow I start The Paleo diet with the rest of the FRAT.

Comment #212 - Posted by: Corey Bibolet 39/M/159\5'8" at August 1, 2009 3:43 PM

290

Comment #213 - Posted by: klein at August 1, 2009 3:47 PM

D
@ home
133X5
177
197
217
227
237
247pr (previous 241)
257pr

Comment #214 - Posted by: waderpro at August 1, 2009 3:49 PM

225-245-245-265-265-265-265
Stuck with 265 lb until my form settled out.

Comment #215 - Posted by: Sri 29/m/5'8"/180lb at August 1, 2009 3:53 PM

CFWU x 2. did 8 full ROM dead hang chin ups. Working my way up and pretty happy with the progress.

135 x 5 WU

225 - 225 - 245 - 265 - 275 - 135 - 135

No spotter. I think I go low enough - below parallel, but my knees turn in on the way up at 265 & 275. My legs have always been thin and this is a consistent problem with "heavy" squatting.

Comment #216 - Posted by: mr blue at August 1, 2009 4:02 PM

Warmed up with 10 minutes on stationary bike.

145
165
185
205
225
235
245 pr

Finished with dips and weak attempts at first MU. Someday :(

m/35/165/67"

Comment #217 - Posted by: Rich P at August 1, 2009 4:03 PM

23/5'10"/165

This was my first 1-1-1-1-1-1-1 WOD

175
185
195
205 (pr)
215 (pr)
225 (pr)
230 (pr)

Comment #218 - Posted by: Tyler Johnson at August 1, 2009 4:09 PM

205#/225/235/245/255/260/265

Vicky 65#x7

Comment #219 - Posted by: sam p at August 1, 2009 4:12 PM

as rx'd

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

was out of it for a few days. Did the Clean and Jerk Ladder from a few days ago after this WOD

as Rx'd

7 full rounds + 6 = 34 reps

Comment #220 - Posted by: adam (m/23/5'9"/166) at August 1, 2009 4:18 PM

AWESOME VIDEO FITMOM!! The main site people who post love you!!

Rx'd
135-155-165-175-180PR-185F-185F I will get it next time!

Comment #221 - Posted by: Momof3CrossFitGreer at August 1, 2009 4:23 PM

As rx'ed:

315-345-365-385-400(F)-395-395-400(F)

Comment #222 - Posted by: Anathema at August 1, 2009 4:44 PM

warmup bar x12 135x8 225x2
285
300
315
315
315
320
320

Comment #223 - Posted by: brian hirt at August 1, 2009 4:47 PM

29/m/183

Subbed 5-5-5 @ 205-205-205 to work out a few kinks with lighter weights.

Rested 30:00, then Turkish get-ups:

1 x each side @ 53-70-79-81.5 (PR by 2.5)

Comment #224 - Posted by: Esteban - CrossFit Nasti at August 1, 2009 4:50 PM

Awesome people using lifting cage to do dumbbell lunges, threw me off a little.
Started counting at 275 finished @350. I then knocked out 2x10 @45 ohs.

Comment #225 - Posted by: Angelo at August 1, 2009 4:56 PM

215, 225, 235, 245, 255, 245, 235

Comment #226 - Posted by: I_m_Sam at August 1, 2009 5:02 PM

215, 225, 235, 245, 255, 245, 235

PR 265

Comment #227 - Posted by: I_m_Sam at August 1, 2009 5:03 PM

315, 325, 335, 345, 355, 365(ugly), 365(good)

Comment #228 - Posted by: nganga at August 1, 2009 5:10 PM

305-315-325-335-335-345-345
Set new PR today with nothing in the tank afterwards. Next time 350+ I LOVE this stuff

Comment #229 - Posted by: Kenny 36/M/5'10/195 at August 1, 2009 5:13 PM

Way to go Kim. You are a true insipiration.

Comment #230 - Posted by: Tyler Scott at August 1, 2009 5:19 PM

3 rds X-fit w/u

As RX'd

145
165
175
195
215
235 PR
245 F
215

This is getting better and better every workout. YOOOHOOOO

Comment #231 - Posted by: Brad at August 1, 2009 5:20 PM

think I am still gassed from the 10k
225/255/275/295/315/335
still have my doubts about gaining strength from this program, gains aren't coming and I am no where near my personal bests...

Comment #232 - Posted by: Troy at August 1, 2009 5:23 PM

m/44/175

205
225
245
275
300
320
330

Comment #233 - Posted by: Stu at August 1, 2009 5:26 PM

27/m/185

205
225
235
245
255pr
265pr
275pr

37/m/150

205
225
235
235
235
235
240pr

Comment #234 - Posted by: mrlowery at August 1, 2009 5:29 PM

M/39/285#/6'7"
CFWU
185 x 3
205 x 4

Gotta get used to going past 90 deg.

Comment #235 - Posted by: Mark Elliott at August 1, 2009 5:38 PM

AM wo - laps in the pool 800 M total.

PM wo CFSB
wu ROM
SQ wu 45 x 10; 135x 5
CFS wod SQ 205 x 5; 215 x 5 PR; 225 x 4 (f);

Continued with CF wod
SQ 225 x 1; 235 x 1; 245 x 1; 255 (f)

Then for CFSB met con did CF Kids Rolling 100 Puppies
6 rds
Sprint 100
10 lunges (total)
jog 100
Score = 11:33

Comment #236 - Posted by: jeff_Roddy/m49yo/195/71' at August 1, 2009 5:48 PM

This amazing lady, Kim Malz, is my granddaughter and having kown her from day l there was no doubt that she would grow up to be a strong, determined woman capable of amazing things. We love you Kim.
Gram & Poppa

Comment #237 - Posted by: Mary Poulin at August 1, 2009 5:54 PM

Comment # 209: Whoops! I meant:
225 245 255 260 265 270.5 285

Comment #238 - Posted by: MjM at August 1, 2009 5:55 PM


As Rx'd

100kg
105
110
115
120
120
120kg

Comment #239 - Posted by: Kenno at August 1, 2009 6:06 PM

135
145
155
165 PR
170 f
170 f
170 f

Comment #240 - Posted by: brittk at August 1, 2009 6:08 PM

M/24/73"/165
285-290-295-305-310-310-315

Comment #241 - Posted by: Mpfire12 at August 1, 2009 6:09 PM

M/47/71/200

275
315
325
335
350
365
375

Comment #242 - Posted by: Tim at August 1, 2009 6:21 PM

135
225
245
265
285
305
325

Comment #243 - Posted by: glassman at August 1, 2009 6:24 PM

M/23/170/6'

205, 215, 225, 235, 245, 255, 265F

PR with the 255...I'll get that 265 next time.

Comment #244 - Posted by: Ian Morris at August 1, 2009 6:32 PM

m/28/71/183
first ever back squats.
20 min light running

185
210
220
235
235
235
235

Comment #245 - Posted by: Kieran at August 1, 2009 6:36 PM

First time doing back squats:

235
185
205
205
205
205
205

Comment #246 - Posted by: kac 19/m/5'8''/160lb at August 1, 2009 6:41 PM

m/42/165/6'

205, 225, 235, 245, 245, 245, 245(f)
max last time: 265

Comment #247 - Posted by: P&M at August 1, 2009 6:49 PM

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


275#
295#
305#(m)
305#(m)

A few months ago I squatted 340#. I am getting both slower and weaker. I am beginning to wonder why I am doing this.

Comment #248 - Posted by: Goat 33/M/192/5'-11" at August 1, 2009 6:56 PM

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

325
330
335
340
345
350
355 lbs

Comment #249 - Posted by: Paul S_31/190/6'0 at August 1, 2009 7:08 PM

M/25/140/5'11"

210
215
220
225
230(Old PR)
235
240(New PR)

Comment #250 - Posted by: Jon at August 1, 2009 7:42 PM

Kimmie now I am on th main site . Awesome video and so glad to be part of the CF family. You are a true inspiration to everyone. Can't wait for next year. Mrs. c

Comment #251 - Posted by: carla at August 1, 2009 7:43 PM

back squat x 1:

225
245
255
265
270, fail
265, fail
255, fail
245, fail
135

pulled right quad, affected workout

265 08/01/2009
275 06/10/2009
270 05/25/2009
255 04/10/2009
265 03/10/2009
255 01/25/2009
245 10/25/2008

Comment #252 - Posted by: johnathon in seattle 28/5'8/159 at August 1, 2009 7:54 PM

f/39/173/5'11"

We don't have a squat rack so I did front squats, each preceded with a power clean.

135-145-155-165(f)-165(pb)-165-155

165 is my new pb for a front-squat and a power clean. May not be my pb for my life-time but it is certainly my pb for the last 13 years.

Comment #253 - Posted by: Julie at August 1, 2009 7:59 PM

Josiah 205-215-225-230-235-240f scraped the crap out of my back dropping it off at the bottom.... thank God for bumper plates

Julie 100-105-110-115-120-130-135-145f

Comment #254 - Posted by: Josiah and Julie in 32547 at August 1, 2009 7:59 PM

cfwu x3

125
205
225
235
245
255
265

Comment #255 - Posted by: ryan 32/6'/184 at August 1, 2009 8:02 PM

f/27/5'0"/108
As Rx'd
135, 145, 155, 165, 175, 185 (Old PR), 195 (PR)

Comment #256 - Posted by: Kat at August 1, 2009 8:07 PM

SCott m/49/6'/207
225-235-245-255-265-275-295

Janet f/50/5'9
155-165-170-175-185-190-200

Comment #257 - Posted by: Scooter2 at August 1, 2009 8:31 PM

235
285
305
305
305
305
305

Comment #258 - Posted by: manny bustos 5'9" 237# at August 1, 2009 8:36 PM

185-205-225-235pr-225-205-205
115-115-115-125-135-135-135pr

Comment #259 - Posted by: Deano at August 1, 2009 8:41 PM

M 39/74"/250
135
225 - not good form
245 - not good form
255 - not good form
Realized I need to reduce weight to do this properly.
135
145
I sucked - I need to improve on this exercise.

Comment #260 - Posted by: Linwood Wright at August 1, 2009 8:43 PM

Inspiring work Fitmom! Great Deadlift

Comment #261 - Posted by: jon h M/47/145 at August 1, 2009 8:50 PM

225, 225, 230, 235, 240, 245, 250(PR)

Comment #262 - Posted by: Hari at August 1, 2009 8:52 PM

25/m/173

5 round warm up of:
20 double unders
5 kb swings, 1.5pood
10 walking lunges
15 jumpingjacks

worked up to a tough but not max effort squat clean, 215#

Grindy - 14:28

Comment #263 - Posted by: jake howard at August 1, 2009 9:08 PM

205
225
255
275 (PR)
275 spotter
265
245

Comment #264 - Posted by: Gonzo at August 1, 2009 9:10 PM

Had to sub this one for;

WPFG Biathlon - 3x1 mile trail run. Shoot after 1st and 2nd mile. Total time 28:58.
4th place

Next up: Cycling Criterium

Comment #265 - Posted by: jon h M/47/145 at August 1, 2009 9:11 PM

34/M/6'00/Scale isn't set up yet

After 2 weeks of a miserable move into a house fashioned after the movie, "The Money Pit," I have returned to my regularly scheduled programming.

The good news is that my new backyard box is nearly complete...Just needs shingles and siding. It's a 12x20 wood framed building on a concrete slab with 10 foot walls and a 14 ft high roof. We moved the equipment into it today and got our first WOD in.

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

1x225
1x245
1x255
0x270f
0x265f
1x260
0x265f

Not a pr, but I'll take it. Been swinging hammers, climbing ladders, carrying lumber, eating out and moving boxes and building materials for 2 weeks. Scared to see my first met-con WOD results.

Comment #266 - Posted by: Dan D. at August 1, 2009 9:34 PM

275
315
335
345
355
365
370(PR)

Comment #267 - Posted by: ferb44 at August 1, 2009 9:37 PM

185
205
215
225
230
235
240

m did: 85
105
115
135
140f
137.5
135

Comment #268 - Posted by: nick at August 1, 2009 10:03 PM

Nicky
Nice PR! Congrats!

Comment #269 - Posted by: jon h M/47/145 at August 1, 2009 10:26 PM

Aaron 25/200/5'10"
Max 200

Elliot 22/185/5'11"
Max 200

I've been at it about 2 years (havn't trained back squat) and my brother is just starting out. Good thing I took some time to get caught up to him...

Comment #270 - Posted by: -AK- Smith Brother's at August 1, 2009 11:19 PM

29/F/135

185#, 195# x 3, 205# x 3.

Comment #271 - Posted by: Jen Heath at August 1, 2009 11:54 PM

I took it pretty easy so as not to aggravate my back and to concentrate on technique.

CFWU (5 strict pu's/round)
135x5

185, 205, 225, 235, 245, 255, 265

Comment #272 - Posted by: Darren 37m/5'10"/220lbs at August 2, 2009 12:13 AM

185x5, 205, 215, 225, 235, 245, 250

Comment #273 - Posted by: Simon at August 2, 2009 12:59 AM

M/24/5'9"/190

I didnt do todays WOD, no spotter so I really didnt feel comfortable bailing out of a back squat if I had to with all the jag-a-loons walking by. I made a couple of WODs up called BLACKJACK 1 & 2

3 rnds of 21 reps approx 1/2 of body wt (50#) dumbbell bench press, and 21 burpees. time 12:34
and then...
3 rnds of 7 reps of 185# front squat, situps, chest to bar pullups. time 9:21

I liked the <15 min WODs coupled.

DO WORK!!!

Comment #274 - Posted by: BlackCatX-Fit at August 2, 2009 1:57 AM

Did 5-5-5-5-5 instead

weight: 70kg-80kg-90kg-100kg-110kg

Comment #275 - Posted by: Jos at August 2, 2009 2:49 AM

175
185
195
205
215
225 (pr)
235 (f)

compare to 090610: max lift was 190. Been working on squat form; squat is maturing slowly.

Comment #276 - Posted by: MJ_SDG M/33/70/170 at August 2, 2009 2:52 AM

225
275
295
295
315
315
315

Comment #277 - Posted by: Justin D. _ 29/M/6'/200 at August 2, 2009 4:23 AM

You make anything seem possible Kim! So proud of your journey! Now go kick some more ass!

Comment #278 - Posted by: Kate at August 2, 2009 4:55 AM

We are lucky at CFP Glastonbury, CT to have you Kimmie!! I loved the video and the story; so strange watching it and seeing you.......made it all so real. They did an incredible job telling your story. We are privileged to have you inspire us each and every day in our workouts!! Love ya girl.

Comment #279 - Posted by: Pam McGraw at August 2, 2009 5:22 AM

133
177
199
221
243
248(f)
243
248

Comment #280 - Posted by: Mad Hatter at August 2, 2009 5:33 AM

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

Comment #281 - Posted by: Headhunter at August 2, 2009 5:40 AM

jon h

Awesome results for your first event at the WPFG - good luck on all the rest!

Comment #282 - Posted by: Nicky F/45/5'2"/130 at August 2, 2009 6:06 AM

First powerlifting with the Rogue DoWin

215-225-235-245(PR)-250

Comment #283 - Posted by: Neil at August 2, 2009 6:15 AM

M/26/212/5'8

225-245-275-295-315-325-X

Knew I couldn't go higher than 325.

Comment #284 - Posted by: Will Brown at August 2, 2009 6:21 AM

did 300 squats instead, no weights available today.

Comment #285 - Posted by: Jamie M/30/175/5'11" at August 2, 2009 6:33 AM

155/185/205/225/245/255(f)/250

Ass-to-Ankles

20/m/155/5'8

Comment #286 - Posted by: Clack_Attack at August 2, 2009 7:25 AM

230-235-240-245-250-260-265.

PR by 10 lbs!!

Thanks, CrossFit Strength Bias (and mainsite too).

Comment #287 - Posted by: Latham Fell M/28 at August 2, 2009 8:18 AM

M/30/5'11"/231
315/3
365/1
385/1
395/1 - bad form
395/1
405/Fail - ended here, nothing left

Felt like my hips were weak today (running yesterday?)

Comment #288 - Posted by: Jelley08 at August 2, 2009 8:37 AM

m/38/76/200

w/u 135x10, 135x5

185
195
205
215
225
230PR
and done

Comment #289 - Posted by: Chas at August 2, 2009 9:06 AM

FS 205x3, BS 205x20 (PR), Martin Metcon, 5 rft: 10x24" box j, 5x185 PC, 8.55

Great moment when I remembered that 2 years ago I was excited to PR on the PC at 185. Two years older I can do 25 in a WOD.

Comment #290 - Posted by: Apolloswabbie 6'2" 205 45 yoa at August 2, 2009 9:14 AM

36M189

Sub'd 5x3@275, no spotter

Comment #291 - Posted by: jmcneal at August 2, 2009 9:33 AM

245-265-275-280-285-285-285f

Comment #292 - Posted by: cory at August 2, 2009 9:39 AM

225, 225, 235, 235, 245, 245, 255PR!
almost passed out mid rep on the last one but got it

Comment #293 - Posted by: amateur hour at August 2, 2009 9:50 AM

m/41/195/5'11"

Warmup
row 500
15 abmat situp

45x5
89x5
111x5
133x5
155x3

Back Squat 1-1-1-1-1-1-1
177 182 188 193 199 204(PR) 210 (PR!)

I video'd each rep and warmup to insure I got low enough.. I got to parallel with top of thigh each one. I just cannot get lower, even with low weight due to hamstribg inflexibility.

First 200+ Back Squat ever.. That last one was a struggle...

Comment #294 - Posted by: slowweak at August 2, 2009 10:54 AM

m/46/200/68
145
225
275
295
305
305
305
new to xfit!

Comment #295 - Posted by: Christopher Haley at August 2, 2009 11:51 AM

m/44/5'9"/165

155-175-175-185-195-195-205

Comment #296 - Posted by: panger at August 2, 2009 11:57 AM

hip rehab
BS
225x3,245x3,265x3,285x3,315x3
Goblet S
60x5,70x5,80x5,90x5,100x5

Comment #297 - Posted by: Jesse Emers 24/m/193 at August 2, 2009 11:59 AM

Didn't have access to a bar, so:

10x
11 flights of stairs
10 18" box jumps

Don't know how long it took. I'm just happy I finished.

Comment #298 - Posted by: Silver at August 2, 2009 12:09 PM

I hit the back squat maxes today:

225
275
285
295 (old PR)
300 (PR)
305 (fail)
275

These felt pretty good. 295 was a real struggle, so I didn't think I had a shot at 300 - pleasant surprise. I gave up (mentally) at the bottom of 305 - I should have pushed harder...oh well, there's always next time. Excited to finally get over the mental hurdle of 3 bills.

Comment #299 - Posted by: Mel/36m/5'10"/170 at August 2, 2009 12:47 PM

225/245/265/270f/270f/245f/225/225
Not seeing much progress on Back squats. I'm sure it's a mental block.

Comment #300 - Posted by: Jim D. 48 yom 165# at August 2, 2009 12:58 PM

cool needed this one...
warmed up witha good quick 16:00 2 mile run...then the warmup then hi it..

1-275
1-285
1-295
1-300
1-305
1-310
1-310

Comment #301 - Posted by: gunny at August 2, 2009 1:10 PM

Matt: 165, 185, 205, 195, 195, 195, 195

Karen: 65x1, 115x3, 125x3

Karen apparently just wanted to get it over with!

Comment #302 - Posted by: MattP (m/48/5'11/175) at August 2, 2009 1:16 PM

CFWU Mod'd
3 x 7
135
135
155
165
185
185
185

elbow tendinitis is getting better, maybe soon will be gtg

Comment #303 - Posted by: F15E_WSO_M/46/6'/175 at August 2, 2009 1:39 PM

295
305
315
320
325 (fail)
325
330

Comment #304 - Posted by: beely at August 2, 2009 1:42 PM

30/m/5'11"/200

345
365
385
405
425 Failed
400
400

Comment #305 - Posted by: cheflin at August 2, 2009 1:44 PM

CFWUx2 then BS WU: 225,315,355
WOD
385
395
405
415
415
415
405

315x3

later,
b
m/32/5'8-1/2"/169

Comment #306 - Posted by: brian p at August 2, 2009 1:56 PM

first time

CFWUx1 plus
5x45 5x95 5x115 5x135 3x155

185
195
195
185
195
205
215

could have done more, but trying to focus on form.

Comment #307 - Posted by: gregorioz at August 2, 2009 2:13 PM

F/45y/62"/134# JULIA
95, 100, 105 PR, 110, 115, 115, 120 F

M/40y/68"/158# GEORGE
185, 190, 195 PR, 200, 205 F, 205 F, 200

Comment #308 - Posted by: George Hernandez in Chicago at August 2, 2009 2:27 PM

135
155
185
205
225
225
225

the last two weren't the best form

Comment #309 - Posted by: Russ m/19/65"/145# at August 2, 2009 2:32 PM

Back Squat (in lbs):
45/3
65/3
85/3
95/3
115/3
135/3
155/3
175/3
195/3

(My all-time PR is 374# (170kg), so in relation to that, this is very light.)

I worked my way up 195# for a set of 3 reps, using a wrist strap on the right side. Tried to put my hand on the bar and guide the shoulders slowly to the bar on the rack, but it wasn't happening yet. My flexibility post-surgery isn't adequate yet to grip the bar in a back squat grip.

Comment #310 - Posted by: Herm at August 2, 2009 3:15 PM

male/240pd/35y

315
365
405
405
405
405
405

did 2 sets of box squats (6x455, 3x495) afterwards and tweaked my mid back....hoping its just a muscle pull....

Comment #311 - Posted by: Pounder at August 2, 2009 3:39 PM

m/175/74"/60

WOD-Back Squats x1

155
175
175
195
205
215
215

I don't think the last 2 reps were below knees.

Comment #312 - Posted by: TReed at August 2, 2009 3:55 PM

225
235
245
265
275
275
285
Hadnt squated in a while didnt want to do too much. 285 was my old PR but it went up pretty easy. Cant wait till next time

Comment #313 - Posted by: Exodus813 17/M/6'0"/180 at August 2, 2009 4:15 PM

185# all reps
did other wod first
limited on time too
Will do better next time

Comment #314 - Posted by: dyagg at August 2, 2009 4:25 PM

Warm Up 135 X 10, 185 X 5

205
225
245
245
255
255
245

Comment #315 - Posted by: Chris Thomas at August 2, 2009 4:36 PM

CFWU as Rx'd

Then I had a certified CrossFit guy tell me I wasn't going deep enough. I used to just go parallel, but I learned to go deeper with less weight.

225, 275 (parallel) x2, switched to deeper squats
275 (fail), 245, 255 (fail), 255

Comment #316 - Posted by: Archer6479 at August 2, 2009 5:13 PM

185/205/225/245/265/275/285f

Comment #317 - Posted by: Travis K. at August 2, 2009 6:05 PM

wu: tomorrow's wod, 135 x 5

185 (deep)
205 (deep)
215 (parallel)
225 (parallel)
245 (parallel)
245 (parallel)
255 (above parallel)
225 (parallel)

Comment #318 - Posted by: Crix (m/38/5'11/173) at August 2, 2009 6:05 PM

5x3 subbed.

135-185-195-205-205

Comment #319 - Posted by: brett_from_wylie at August 2, 2009 6:20 PM

m/5'10'/178#/21y
never tried just 1 rep for sets before so i started with a comfortable weight
225, 235, 245, 265, 275, 285, 315(PR) ass to grass on every rep

Comment #320 - Posted by: chris at August 2, 2009 6:24 PM

Class:
Death by clean & jerk

95 lbs (first time)
7 + 4 (in the 8th min)

Great workout!

Comment #321 - Posted by: thall2k at August 2, 2009 6:30 PM

37/m/185/6' (two back surgeries LOL... first time attempting squat in over two years).

CFWUx3
115x2
135x2
135x2
155x2
185x2
205x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

45 pound overhead squat 3 sets @ 12 reps

27/f/5'01"/145

115x2
135x2
135x2
155x2
185x2
205x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

37/m/185/6' (two back surgeries LOL... first time attempting squat in over two years).

CFWUx3
115x2
135x2
135x2
155x2
185x2
205x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

45 pound overhead squat 3 sets @ 12 reps

Both did this workout today (08.02.09). It should have been done yesterday but we were unable to get the time at the gym. Tomorrow (rest day) we will do "J.T"

Comment #322 - Posted by: Jeremy A. Olive at August 2, 2009 6:38 PM

Heah everyone! It has been a while since I posted, just saw Kim's video, and that is why I feel everyone should strive to live life to the greatest ability they can. Great job Kim!!

Comment #323 - Posted by: Dan in Warminster, PA at August 2, 2009 6:41 PM

225-235-245-260, then I ran out of weights and time.

Comment #324 - Posted by: Big Intel at August 2, 2009 7:24 PM

m/40/6'0"/192

315 x7 (5% increase in total work over last time, but fell short of PR of 335)

Comment #325 - Posted by: Jeff H at August 2, 2009 7:43 PM

30 yom, 185 lbs


225, 235, 235, 235, 245, 245, 255 lbs


Not my best effort

Comment #326 - Posted by: Jeff Weltmer at August 2, 2009 8:00 PM

M/35/6'2"/185

Kim congratulations on your victory, God Bless and keep it coming. Best Wishes to you and your family.

Comment #327 - Posted by: J_in_Pa at August 2, 2009 8:17 PM

185/205/225/235/245/245/255f

M/6'4/27/227

Comment #328 - Posted by: Ambro at August 2, 2009 8:29 PM

250/265/275/285/295/305/310

Comment #329 - Posted by: Troy Hupp/STL/6'4"/200 at August 2, 2009 9:07 PM

M/5'11"/26yr/165lbs

215
235
255
265
265
265
265

Horrible form, lifting independently...I am pretty sure next time I'll work on tech with lighter loads next time.

Comment #330 - Posted by: Chris Hall at August 2, 2009 10:03 PM

CFWUx2 (running late)
5x45, 5x135 warmup
185-225-250-275-275-285-285
5x225, 10x135 warm down
285 felt heavy! Especially the last rep... stay at 285

Matt:
5x5
8x45 warmup
55-60-65-75-85
10x135 warm down

Comment #331 - Posted by: Doug at August 2, 2009 11:34 PM

140kg
150kg
155kg disgusting form
140kg
140kg
145kg
145kg much better form

Comment #332 - Posted by: Benny A at August 3, 2009 12:57 AM

225-275-275-275-275-275-275

Comment #333 - Posted by: jonfaiella at August 3, 2009 5:52 AM

235, 245, 255, 265, 275, 280, 285 (failed)

Comment #334 - Posted by: morisong at August 3, 2009 6:12 AM

295,315,325,335,345,355(f),355(f)

Comment #335 - Posted by: jbear at August 3, 2009 6:29 AM

135
185
225
245
265
275 (old PR)
295 (PR!)
315 (f)
315 (f)

Felt really strong on 295, I think I just jumped up too fast to 315. Next time!

Comment #336 - Posted by: Smash at August 3, 2009 6:37 AM

KIM, it was a privilege to workout alongside you at the games. That was the most inspirational xfit vid. i've ever watched. We are blessed to have you in our community. Rock on, girl!

Comment #337 - Posted by: Lauren Plumey at August 3, 2009 6:45 AM

I met kim and began training under her in January 09'. she pushes me everyday and has become a fixture in mylife. I am blessed to be able to call her and Russ a personal dear friends of mine as well as two of the best coaches I have ever had. CrossFit Persevere has become my "church". the influence that Kim and CrossFit persevere has had on my life has pulled me out of a very dark place. Kim, you have helped me more than I can ever explain

Comment #338 - Posted by: Caleb at August 3, 2009 7:32 AM

m/29/192/6'1


185
225
275
295
320
325

Comment #339 - Posted by: matt b grand cayman at August 3, 2009 7:49 AM

245 X 1 X 7

Comment #340 - Posted by: Matthew at August 3, 2009 8:11 AM

WU- 5 minutes of jump roping
Made up a work out for me and R to do at home.
5x's:
20 sit up's
15 squats
10 burpee's (R did 5)

14:55
R- 19:15

Comment #341 - Posted by: ~VERVE~ at August 3, 2009 8:33 AM

as rx'ed
280
300
310
310
320
320
331

Comment #342 - Posted by: jshep 24/6'1/210 at August 3, 2009 8:49 AM

280
300
310
310
320
320
331

Comment #343 - Posted by: jshep 24/6'1/210 at August 3, 2009 8:50 AM

M/24/153 GregAwu (after J.T.)

135x5, 185x5, 225x3, 245x2, 265x1, 285F, 285F

Comment #344 - Posted by: Y. Zhou at August 3, 2009 9:43 AM

CFWU
5x110
5x115
145-155-160-165-170-170-170
Working on form/getting low enough, first time doing heavy back squats. Goal to squat 290 within a year.
f/26/5'5"/180#

Comment #345 - Posted by: Kelly at August 3, 2009 9:51 AM

185
205
225
245
265
285
305(PR)

Comment #346 - Posted by: swm24 at August 3, 2009 10:04 AM

warm-up: 20 HSPU + 30 squats
squat warm-up: 45/95/115/135
155-165-175-185-195-205-215

Comment #347 - Posted by: Flynn at August 3, 2009 10:15 AM

225-275-295-315(partial)-315(w/spot)-315-295

315=PR Nice.

Comment #348 - Posted by: Michael m/46/5'9"/175 at August 3, 2009 10:25 AM

145,155,165,175,185,195,205

3 sets:
overhead squat/military press combo 30lbs
one arm barbell curl 21lbs

Comment #349 - Posted by: jc at August 3, 2009 10:59 AM

m/31/180/5'8"

1st post. Need to start tracking and stop lurking.

185
225
225
275 (PR)
275
305 (Fail)
225

Comment #350 - Posted by: ohWils at August 3, 2009 11:09 AM

23/m/180
275-295-305-315(tie PR)-315(f)-305-295

Comment #351 - Posted by: Julian at August 3, 2009 11:30 AM

225-235-245-255-265(f)-265(f)-255

Really worked on range of motion, definitely lowered my PR but the movement is correct. Thank you CF Unbroken!

Followed by Red Rocks CF Workout.

Comment #352 - Posted by: TSOB Dave B. at August 3, 2009 11:34 AM

330 PR!

Go Navy!

Comment #353 - Posted by: Varp at August 3, 2009 11:45 AM

205
225
215
215
215
215
215

Comment #354 - Posted by: handy at August 3, 2009 12:01 PM

wod 5x3

23-230

315
345
365
385
405

Comment #355 - Posted by: Sam L at August 3, 2009 12:03 PM

34/M/6'/175

185 
205
215
220 - didn't feel real comfortable w/out a spot, so probably didn't go deep enough, but think I could have done it.
205 (f) - gun shy after the last rep
135 - did 7 reps to practice up on my back squats and build up those muscles
155 - again, did 7 reps to practice form and build confidence

Comment #356 - Posted by: bsw at August 3, 2009 12:04 PM

45x8
110
120
130
135
145
150
155 PR

Comment #357 - Posted by: biff f/27/5'5/140 at August 3, 2009 2:06 PM

M/22/6'/178

135
205
225
235
245
255 (PR)
265 (PR)

Comment #358 - Posted by: go zags at August 3, 2009 2:56 PM

265
270
275
280
285
290
295f

Comment #359 - Posted by: dcyn at August 3, 2009 2:57 PM

185
225
225
235
235
245
245

Comment #360 - Posted by: Jon Gray at August 3, 2009 3:11 PM

m/26/6'3''/220

1-225
2-225
3-245
4-245
5-265
6-265
7-275

took it slow with a 2 min break between each set i hope we get another one soon to see if i can make it to 295lb.

Comment #361 - Posted by: jeremy griffethtalley at August 3, 2009 3:38 PM

255
305
345
365
385
410
450

Comment #362 - Posted by: amped 34/M/190/6' at August 3, 2009 3:47 PM

135
185
225
245
265
275 - didn't get full ROM
225

Minimal rest between sets

Comment #363 - Posted by: blckorder at August 3, 2009 3:52 PM

in KG

92.5
95
97.5
100
102.5
105
107.5 (woo PR)

Comment #364 - Posted by: Joe K M/22/6'0"/180 at August 3, 2009 5:09 PM

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


135-225-275-300-320-340-390fail

Comment #365 - Posted by: praus at August 3, 2009 5:22 PM

No spotter. Subbed Deadlift.
275/295/305/320/325(PR)/315/315

Comment #366 - Posted by: Xman at August 3, 2009 5:30 PM

315, 335, 355, 365 shallow, 365 miss, 365 Tie PR, 370 fail

Comment #367 - Posted by: Brett_nyc at August 3, 2009 5:50 PM

Squatted in my VFF for the first time. Took some getting used to

315
335
355
365
375
395
415

Missed 295 on flat bench after. Ran 2 miles in 19.40 in the VFF's

Comment #368 - Posted by: Rosie in Atl at August 3, 2009 6:18 PM

235, 250, 255, 265, 255, 250, 235

Comment #369 - Posted by: rjg26 M/27/6'/172lb at August 3, 2009 7:46 PM

23.m.136.65"

as rx'd
210, 215, 220, 225, 225, 225, 225

Last Time:
220, 220, 225, 225, 225, 225, 225(PR)

Comment #370 - Posted by: Francis Vu Nguyen at August 3, 2009 10:04 PM

schanzy 47m 166 LBS 5'9"

8/1 Rest
8/2 Rest
8/3 Back Squat 1-1-1-1-1-1-1 reps

225-225-245-245-F-235-F-225-225=1625 LBS

Getting better! Still not so good.

Why are American's losing their independence and their belief in personal accountability? Where did this mentality come from that we are entitled and we are owed something? It's your life, make it what you want it to be and stop expecting handoutss

Comment #371 - Posted by: mtschanz at August 3, 2009 10:34 PM

(all in KG's)
120, 125, 127.5, 130, 125, 125, 120

Comment #372 - Posted by: Richard 31yom/6'4/97kg at August 3, 2009 10:38 PM

Warmup: 5x 132, 5x 154, 3x 165, 3x 176, 187, 198, 209

209
209
209
209
198
198
198

[209]

Comment #373 - Posted by: JonK at August 4, 2009 3:09 AM

Missed

Comment #374 - Posted by: Bphantom at August 4, 2009 6:05 AM

as rx'd

WU - 135 x 8

205
235
255
265
275
285 (PR by #10)
295 (PR by 10# more)

Comment #375 - Posted by: luna at August 4, 2009 7:38 AM

C-
185-195-205-215-215-220(f)-220(f)

Comment #376 - Posted by: Jeff & Charity @ CFSnohomish at August 4, 2009 8:19 AM

225-235-255-275-295PR-305F-305PR

Comment #377 - Posted by: pelch at August 4, 2009 8:49 AM

i subbed this wod w/ hack slide:
90-100-110-120-125-130-140
alternating @slide w/ 6reps deadlift 0wt on bar.

practicing squatting "crossfit" style...not used to going so deep. it's a work in progress.

Comment #378 - Posted by: choirgirl1130 at August 4, 2009 9:18 AM

CFWU x 2

80kg
80kg
90kg
90kg
90kg
90kg
90kg

Comment #379 - Posted by: bruce at August 4, 2009 10:11 AM

as rx'd

135
185
225
245
265
275
285

Comment #380 - Posted by: the polish rifle 25m/5'8/160 at August 4, 2009 12:20 PM

135,145,155,165,175,185,195

1155 total
previous 1505

M/39/150

Comment #381 - Posted by: Ticotexas at August 4, 2009 1:57 PM

195
205
215
225
235 - PR
245 - PR
265 - fail

Jaguar PR attempt on the last rep, I had the Castro/Tate dead lift video on the brain while doing this one. Almost got the 265 up, but it started to turn into a good morning, and then I buckled.

Comment #382 - Posted by: Sam Brayer - Panther CrossFit at August 4, 2009 2:09 PM

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

205-215-225-235-245-250-225-225

one rep too many, oops

Comment #383 - Posted by: avitevet at August 4, 2009 2:17 PM

CFWUx3
BS: 95,145,155,165,170,175,180
PR by 10lb despite lack of sleep and sore back.

Comment #384 - Posted by: Harpo m/42/5'7"/145 at August 4, 2009 2:29 PM

225-315-335-355-365-375-385(miss)

Comment #385 - Posted by: EVAN at August 4, 2009 2:39 PM

previously... 155 (wobbly form)

CFWU x 2

65
95
115
135
145
155 (fail)
155 (better form but not 90* at the bottom of the squat)

Comment #386 - Posted by: BobO (m/23/6'5"/185) at August 4, 2009 2:42 PM

225 on all sets. Pinched for time.

Comment #387 - Posted by: Mike Honcho/30/M/5'10"/170 at August 4, 2009 2:59 PM

WOD - 205/ 205/ 215/ 215/ 220/ 225(fail)/ 205

Comment #388 - Posted by: Rebar [50y/m/10st12/70"] at August 4, 2009 3:23 PM

M/31/5'9"/152

Did pretty badly today. Haven't done weighted squats at all for well over a month due to vacation. A few weeks before going away, had done 255.

235, fail@255, fail@245, 225, 225, 225, [ran out of time]

Comment #389 - Posted by: Antun Karlovac at August 4, 2009 3:53 PM

225/235/245/255/265/255/255

Comment #390 - Posted by: Wade at August 4, 2009 5:57 PM

225
235
235
245
245
250

Comment #391 - Posted by: FKarcha at August 4, 2009 6:25 PM

135-225-245-265-275-295(PR)-305(fail)

never done max single squat b4. no belt.

Comment #392 - Posted by: Bryan Miller_p-town, OR at August 4, 2009 7:18 PM

275
295
305
315
325 (maybe a pr for not using a belt)
325 F
315

Comment #393 - Posted by: soccerman/23/182/6' at August 4, 2009 9:20 PM

155 175 185 195 205 215 (pb) 225
form deteriorating on last lift - hips up before chest

Comment #394 - Posted by: David Burns at August 4, 2009 10:43 PM

(done 8/4)
10x135
1x225,275,295,315(tied PR),325(new PR, barely),295,295
All reps deep. Nice to set a new PR after some fairly unimpressive WOD's lately.

Comment #395 - Posted by: Mike Scott M/42/5'10"/210 at August 4, 2009 11:04 PM

28/m/78kg

130-135(f)-135-135-130-125-125 (kg) (PB:150)

No energy today; prolly dehydrated and insufficient nutrition. Focused on form today. Do better next time.

Comment #396 - Posted by: pz at August 5, 2009 12:09 AM

135-225-245-265-315-315-315

Comment #397 - Posted by: Jerry M [37/M/250/6'2] at August 5, 2009 6:11 AM

090611

135
155
185
205
215
225
235

090801

185x7

Comment #398 - Posted by: EMelton at August 5, 2009 7:36 AM

205, 225, 245, 265, 275, 245, 205

warmed up with 135 2 x 10 reps

went lower on weight because I felt like I was cheating myself out of some ROM, not going down far enough, so I practiced form on last two.

Comment #399 - Posted by: EREK at August 5, 2009 9:31 AM

M/36/230lbs/5'9"

135x2
225x2
315x2
370x1
385x1
too tired to keep going!

Comment #400 - Posted by: Tom at August 5, 2009 9:57 AM

Mark
205,215,220,225,230,235,240,245(pr)

Comment #401 - Posted by: Theresa & Mark at August 5, 2009 12:07 PM

Worked on straightening wrists & squat depth:

225,250,270,290,270,270,270. 290# needed to be 3" lower for legal depth.

Comment #402 - Posted by: Greg/49/70"/215/3/17/08 at August 5, 2009 1:05 PM

245lb hahha, 20lb below my last x3.

Comment #403 - Posted by: R.Lee_Seattle at August 5, 2009 2:20 PM

worked up to 275 and stopped there.

Comment #404 - Posted by: benji at August 5, 2009 3:54 PM

225
245
255
265
275 (F)
275 (PR)
285(F)

Comment #405 - Posted by: Miyagi 29/m/168# at August 5, 2009 5:47 PM

275
295
315
335
355
375
355

Comment #406 - Posted by: Neil 160/M/21 at August 5, 2009 5:50 PM

225
245
255
265
275
285 (tied pr)
295 (f)

Comment #407 - Posted by: al deezy (32m-155) at August 5, 2009 6:14 PM

Elbows are a bit sore from all the quickly done pull-ups so I took a rest from the CFWU. I did 3 sets of overhead squats with the bar for WU though.
225, 245, 265, 275 (only about 3/4 squat to be fair), 225x3, 225x3, 135 FSx10. I'm still working on depth. I've gotten there on the FS so that's progress. I'm there on the BS at 225 as well, but once I start getting higher, even though I'm using the squat rack, I'm afraid of muscle failure on the lift so I don't go all the way down. Poor excuses, I know.

Comment #408 - Posted by: Erik at August 5, 2009 7:19 PM

245
265
275
285
275
275
285

Comment #409 - Posted by: dingrr 50/m/175 at August 5, 2009 8:13 PM

225
235
245
255
265
275
285

No spotter, no bumper plates... no pr :(

Comment #410 - Posted by: rwf M/32/5'9"/200lb at August 6, 2009 6:16 AM

95kg max

Comment #411 - Posted by: Tamas at August 6, 2009 8:59 AM

You are truly an inspiration....keep it up. See you next year at the games!

Comment #412 - Posted by: Rob at August 6, 2009 10:57 AM

225,255,275,285,285,285,285

Comment #413 - Posted by: ecp2 at August 6, 2009 11:46 AM

275
315
335
345
345
345
355

Comment #414 - Posted by: Ajax at August 6, 2009 2:20 PM

male, 37 y/o, 149#, 68"

CFWU
WOD
135, 155, 185, 205, 250, 205, 210

Comment #415 - Posted by: Karl at August 6, 2009 5:28 PM

275
295
315
325
335
345
355

Comment #416 - Posted by: JoeCam 34/M/185 at August 7, 2009 4:36 AM

At work, 3 rounds
5 95# thrusters
5 Burpees
5 95# powerclean - 2:06

Comment #417 - Posted by: Mad Max at August 7, 2009 1:03 PM

155-185-205-225-245-265-295

M/29/72"/195

Comment #418 - Posted by: Marco V at August 7, 2009 1:57 PM

275, 295, 315, 325, 335, 345, 315x2

Comment #419 - Posted by: MikeyPaul - m/27/5.8/170 at August 7, 2009 5:39 PM

100-100-100-100-100-110-110

Comment #420 - Posted by: JT at August 7, 2009 6:27 PM

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

225-225-225-225-225-225-225
------------------------------------
Compare to 090610

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

Comment #421 - Posted by: Louis Herrera 50 70" 181 at August 7, 2009 8:33 PM

5k pack run (10k).

22:41mins. 1 min faster than last time (12 days ago)

Comment #422 - Posted by: BarryT at August 8, 2009 7:35 AM

m/35/5'9/175
CFWU - 3. Reg. Superman. Burgener.
WU - 225X3
295,305,315,325,335,345,350
Not bad at 350. Need someone to keep an eye on depth though. Think it was questionable. Take old video camera next time????
Good job keeping elbows & chest up. Good lumbar curve. Keep knees out.
6/10: 295,315,325,335,340,345

Comment #423 - Posted by: jrm at August 8, 2009 6:26 PM

CFWU
BS: 225/3; 230/3; 235/3; 240/3; 245/3; 250/3; 250/3

Comment #424 - Posted by: RB at August 8, 2009 7:43 PM

275 x 7

May have been able to do a bit more, but my form was off.

Then did 3x 135lb for 10 reps. Destroyed legs.

Comment #425 - Posted by: clark at August 9, 2009 5:05 AM

M/33/165

205, 225, 235, 245, 225

F/27/135

65 5x's

Comment #426 - Posted by: Karales' at August 9, 2009 9:32 AM

275
295
295
315
325
315
325

Comment #427 - Posted by: Dryw m/30/5'9/166 at August 9, 2009 11:52 PM

255
265
275
285
285
275
275

Comment #428 - Posted by: mws at August 10, 2009 4:29 PM

No spot, did more reps instead:
185 X 10
205 X 10 265 X 5 265 X 3 265 X 3
265 X 2
205 X 10

Comment #429 - Posted by: MattD/M/33/172/5'9"/Louisiana at August 10, 2009 8:46 PM

set 1: failed at 275 lbs
set 2: 255 lbs
set 3: 255 lbs
set 4: 275 lbs
set 5: failed at 285 lbs
set 6: failed at 275 lbs
I was uncomfortable with my squats, so stopped after 6 sets

Comment #430 - Posted by: Geoff M/52/5'11"/220 at August 11, 2009 12:09 PM

As Rx'd: 135/185/195/165/165/165

Felt great during first two reps so I went for PR at 205. Couldn't do it. Settled for lower weight due to poor form.

M/25/155

Comment #431 - Posted by: Joshua at August 11, 2009 9:01 PM

245 pr
225
205
185
155
lotsa lower reps of 2-3

Comment #432 - Posted by: footdoc at August 12, 2009 10:42 AM

245
225
205
185
155
lotsa reps 2-3 lower

Comment #433 - Posted by: footdoc at August 12, 2009 10:43 AM

M/33/190

315-1
335-1
355-1
365-1
375-1
385-1(t-PR)
365-1

Comment #434 - Posted by: malone at August 13, 2009 5:34 AM

1- 135
1- 135
1- 145
1- 155
1- 155
1- 155
1- 155

Comment #435 - Posted by: Doug LES at August 13, 2009 12:19 PM

PR'd with 270!!!!!!!!!!!!!!!!!!!!

Comment #436 - Posted by: ej at August 13, 2009 7:48 PM

m/21/150/5'7

very weak day.

210-215f-215-215f-205-210-215

previous pr is 225, so today should have been ~230-235. i'll blame it on linda and a 7 mile run yesterday.

S/f

Comment #437 - Posted by: dillon at August 14, 2009 2:49 PM

225, 265, 285, 305, 305, 295, 295

Comment #438 - Posted by: JTeets at August 17, 2009 1:07 PM

m/30/5'8"/172

225-275-285-295-305(f)-305-305(pr)

Comment #439 - Posted by: jason abrahamsen at August 18, 2009 1:15 PM

135,225,275,315,345,375,395

Comment #440 - Posted by: TROY at August 20, 2009 2:38 PM

135-225-245-255-265-275 (bad form)-275 (bad form)

Couldn't get low enough on last 2 due to back pain...

Comment #441 - Posted by: nick m/25/205/5'11" at August 24, 2009 9:21 AM

cfwu x1 w/ 5 mu & 25 du

in kgs:
60x10
70x5
75x3
80x2
90
95
100
100
100 (f)
100
102 (f)

Comment #442 - Posted by: EM at August 25, 2009 5:17 PM

275, 285, 295, 305, 315, 320, 325

Comment #443 - Posted by: Manchild at August 27, 2009 12:18 PM

28/m/185

135, 185, 205, 225, 245, 265, 275

Comment #444 - Posted by: MoGreene at September 2, 2009 2:20 AM

0000000000000000000000000
31/m/155/5'6"
Crossfit Benchmark: 4:08 but there was 18 secs to go to the pullup bars so is it really 3:50??

Comment #445 - Posted by: ac at September 4, 2009 3:00 PM

M/27/6"/168

135x5
225x5
275x3
315x3
335x3
335x3
365x1

felt good today and the knee feels about 98%. Currently 3 months post level 1 MCL sprain. I thank Kelly for some great advice via the journal vids.

Comment #446 - Posted by: alan firth at October 5, 2009 1:46 PM

Performed on 10/21/2009
225,275,315,365,405,455(missed),405,365

Comment #447 - Posted by: TROY at October 21, 2009 2:04 PM

2009-12-18: 3X230(pr)
2009-12-12: 250pr on CFT
2009-11-05: 245pr on CFT
2009-10-13: 240 on CFT
2009-08-01: 235(belt)
2009-06-10: 240 - smith machine on course

Comment #448 - Posted by: gs at January 27, 2010 5:11 PM

5x@195lbs (warmup)
1x@285lbs
1x@305lbs
1x@325lbs
1x@335lbs
1x@345lbs
1x@355lbs
1x@365lbs

Comment #449 - Posted by: Matt Gilson at January 28, 2010 7:26 AM

i worked on form today for the squats. i did low bar squats, aka ass to the ground squats

1 - 275
1 - 285
1 - 275
1 - 275 (fail)
1 - 265

I only did 5 because of time constraints. But my low bar squat was only 10lbs lower than my high bar squat. can't wait to see what my high bar squat max is, i haven't done it in months.

Comment #450 - Posted by: KAL at January 28, 2010 11:35 AM

192/30/6.0

155
185
225
245
265
285
305 (PR)

Comment #451 - Posted by: Ben m29/6.0/192 at January 31, 2010 7:28 PM
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