Nice!! Can I get a new PR?

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

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

awesome!

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

KIMPOSSIBLE!

Glenn, the video is even better than the picture!

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

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

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

Yeah! I'm shooting for at least 245!

Does anyone use abelt on these lifts?

Kim,

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

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

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

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

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

fitmom - amazing. awesome. inspirational

Kim,

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

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

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

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.

Kim:

You are an inspiration to everyone.

Regards,
JD

Kim = AMAZING

Great video. What a woman.

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!!

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

Going for 455 tomorrow!

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

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

Love ya,

Cindy

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

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

Will and Joyce

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.

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

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

Very inspiring.

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

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

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

Great video and even better story.

Thanks for sharing and inspiring.

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)

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

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

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.

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

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

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

Going for 390 tomorrow.

Get some!

FitMom,

Great inspirational story! Stay free, clear and motivated!

S/F,
Dustin

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

Excellent picture! Fitmom, you Rock!!

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!

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

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.

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

-Jake

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!

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

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.

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 ;-)

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

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).

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

congrats tall karl.

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

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

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

Great Vid! LIVESTRONG!!!

Great video. Great story. Stay beautiful

You Rock Kim. Thanks for sharing your story.

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......

Go FitMom.

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

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?

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.

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??

M/37/6/87kg

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

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

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

#70 chris w:

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

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 :-)

kgs

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

What a wonderful lady

#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

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!

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

41/m/176cm/72kg

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

12:30

Keep up the fight Kim!

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!!!!

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.

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

185-195-205-185-185

275
315
325
325
335
345
355

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

Wow!

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

Thanks Kim for sharing your story. Keep fighting!

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

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

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

m/44/185

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

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.

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

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

24/m/175

xfwu

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

felt good after some solid running yesterday

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.

I love crossfit!! New pr of 335

29/m/65"/156lbs.

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

New PR! More progress....

m22 / 196cm / 100kg

7x1 210 lbs

Stay tuned!

bw 165

subbed deadlifts

310x5
355x5
400x9

175
185
195
195
205
205
215

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

5 rounds of 225lbs x3

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!

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

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

m/31/207/65"

135
225
275
315
365F
325
335F

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?

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

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

M/31/5'10"/187

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

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

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

25s

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!

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

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

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

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

got up to 315 lbs. (tied pr)

#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! :)

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

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.

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

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...

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.

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

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

31/m/195

225
225
255
275
285
295f
275

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

WU 135x10, 225x5, 315x3

365
365
385
405
425(f)
425 PR

didn't do the 7th one..

315, 325, 335, 345, 355

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

#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.

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

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

185
205
215
225 (fail)
205
205
205

215 is PR since knee surgery 11 months ago

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

m/22/165/6'

155
165
165
165
175
175
185 (PR)

CFWU

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

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.

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

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

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

m/26/5'8"/140#

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

all to a Dynamax ball

M28/175/72kg

100
110
120
125
127.50
130
135

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.

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

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.

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.

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

225
245
265
285
295
315
320

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.

135x5 WU
185
225
225
225
235
235
245
245

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.

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!!!!!

#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...

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

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)

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

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

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

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

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

135
165
185
205
225
245
265(f)

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.

Different Rep Scheme:
Back Squat:

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

m/37/195/6'

170
175
185
195 PR
200
205
210 F

as rx'd:

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

really trying to keep good form

3X CFWU (no OHS)

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

m/215/30

225
245
265
295
315
335
345

m/26/210/70"

365
405
425
435
445
455
465(PR)

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

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

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.

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.

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.

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

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.

That was fantastic!

23/M/163

CFWUx3

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

275
295
305
315
325
295
295

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!

m/25/157lbs/5'8

215
225
255
275
295
315
335

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!!

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.

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.

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

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

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

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.

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.

23/m/6'0/178lbs

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

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

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!

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

285

cfwu x2

225x3

315
335pr
355f
275
275
275
275

last 4 worked on form

38/m/5'11/163

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

Low Bar:
225, 255, 275, 295

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

m/38/240

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

m/27/6'2"/173

crossfit warm up

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

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

For time:

100 Burpees

9:14

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

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

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

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#

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.

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!

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.

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

More Back Squats please!

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

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.

225 245 260 270 275.5 285

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.

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.

290

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

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

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.

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"

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)

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

Vicky 65#x7

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

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!

As rx'ed:

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

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

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)

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.

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

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

PR 265

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

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

Way to go Kim. You are a true insipiration.

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

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...

m/44/175

205
225
245
275
300
320
330

27/m/185

205
225
235
245
255pr
265pr
275pr

37/m/150

205
225
235
235
235
235
240pr

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

Gotta get used to going past 90 deg.

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

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

As Rx'd

100kg
105
110
115
120
120
120kg

135
145
155
165 PR
170 f
170 f
170 f

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

M/47/71/200

275
315
325
335
350
365
375

135
225
245
265
285
305
325

M/23/170/6'

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

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

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

185
210
220
235
235
235
235

First time doing back squats:

235
185
205
205
205
205
205

m/42/165/6'

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

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.

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

325
330
335
340
345
350
355 lbs

M/25/140/5'11"

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

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

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

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.

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

cfwu x3

125
205
225
235
245
255
265

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

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

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

235
285
305
305
305
305
305

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

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.

Inspiring work Fitmom! Great Deadlift

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

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

205
225
255
275 (PR)
275 spotter
265
245

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

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.

275
315
335
345
355
365
370(PR)

185
205
215
225
230
235
240

m did: 85
105
115
135
140f
137.5
135

Nicky
Nice PR! Congrats!

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...

29/F/135

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

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

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

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!!!

Did 5-5-5-5-5 instead

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

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.

225
275
295
295
315
315
315

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

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.

133
177
199
221
243
248(f)
243
248

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

jon h

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

First powerlifting with the Rogue DoWin

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

M/26/212/5'8

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

Knew I couldn't go higher than 325.

did 300 squats instead, no weights available today.

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

Ass-to-Ankles

20/m/155/5'8

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

PR by 10 lbs!!

Thanks, CrossFit Strength Bias (and mainsite too).

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?)

m/38/76/200

w/u 135x10, 135x5

185
195
205
215
225
230PR
and done

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.

36M189

Sub'd 5x3@275, no spotter

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

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

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...

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

m/44/5'9"/165

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

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

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.

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.

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

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

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

Karen: 65x1, 115x3, 125x3

Karen apparently just wanted to get it over with!

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

elbow tendinitis is getting better, maybe soon will be gtg

295
305
315
320
325 (fail)
325
330

30/m/5'11"/200

345
365
385
405
425 Failed
400
400

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

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.

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

135
155
185
205
225
225
225

the last two weren't the best form

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.

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....

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.

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

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

Warm Up 135 X 10, 185 X 5

205
225
245
245
255
255
245

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

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

wu: tomorrow's wod, 135 x 5

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

5x3 subbed.

135-185-195-205-205

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

Class:
Death by clean & jerk

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

Great workout!

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"

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!!

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

m/40/6'0"/192

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

30 yom, 185 lbs

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

Not my best effort

M/35/6'2"/185

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

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

M/6'4/27/227

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

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.

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

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

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

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

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

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!

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!

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

m/29/192/6'1

185
225
275
295
320
325

245 X 1 X 7

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

as rx'ed
280
300
310
310
320
320
331

280
300
310
310
320
320
331

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

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

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#

185
205
225
245
265
285
305(PR)

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

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

315=PR Nice.

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

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

m/31/180/5'8"

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

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

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

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.

330 PR!

Go Navy!

205
225
215
215
215
215
215

wod 5x3

23-230

315
345
365
385
405

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

45x8
110
120
130
135
145
150
155 PR

M/22/6'/178

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

265
270
275
280
285
290
295f

185
225
225
235
235
245
245

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.

255
305
345
365
385
410
450

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

Minimal rest between sets

in KG

92.5
95
97.5
100
102.5
105
107.5 (woo PR)

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

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

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

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

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

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

23.m.136.65"

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

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

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

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

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

209
209
209
209
198
198
198

[209]

Missed

as rx'd

WU - 135 x 8

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

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

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

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.

CFWU x 2

80kg
80kg
90kg
90kg
90kg
90kg
90kg

as rx'd

135
185
225
245
265
275
285

135,145,155,165,175,185,195

1155 total
previous 1505

M/39/150

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.

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

205-215-225-235-245-250-225-225

one rep too many, oops

CFWUx3
BS: 95,145,155,165,170,175,180
PR by 10lb despite lack of sleep and sore back.

225-315-335-355-365-375-385(miss)

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)

225 on all sets. Pinched for time.

WOD - 205/ 205/ 215/ 215/ 220/ 225(fail)/ 205

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]

225/235/245/255/265/255/255

225
235
235
245
245
250

135-225-245-265-275-295(PR)-305(fail)

never done max single squat b4. no belt.

275
295
305
315
325 (maybe a pr for not using a belt)
325 F
315

155 175 185 195 205 215 (pb) 225
form deteriorating on last lift - hips up before chest

(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.

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.

135-225-245-265-315-315-315

090611

135
155
185
205
215
225
235

090801

185x7

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.

M/36/230lbs/5'9"

135x2
225x2
315x2
370x1
385x1
too tired to keep going!

Mark
205,215,220,225,230,235,240,245(pr)

Worked on straightening wrists & squat depth:

225,250,270,290,270,270,270. 290# needed to be 3" lower for legal depth.

245lb hahha, 20lb below my last x3.

worked up to 275 and stopped there.

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

275
295
315
335
355
375
355

225
245
255
265
275
285 (tied pr)
295 (f)

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.

245
265
275
285
275
275
285

225
235
245
255
265
275
285

No spotter, no bumper plates... no pr :(

95kg max

You are truly an inspiration....keep it up. See you next year at the games!

225,255,275,285,285,285,285

275
315
335
345
345
345
355

male, 37 y/o, 149#, 68"

CFWU
WOD
135, 155, 185, 205, 250, 205, 210

275
295
315
325
335
345
355

At work, 3 rounds
5 95# thrusters
5 Burpees
5 95# powerclean - 2:06

155-185-205-225-245-265-295

M/29/72"/195

275, 295, 315, 325, 335, 345, 315x2

100-100-100-100-100-110-110

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

5k pack run (10k).

22:41mins. 1 min faster than last time (12 days ago)

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

CFWU
BS: 225/3; 230/3; 235/3; 240/3; 245/3; 250/3; 250/3

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.

M/33/165

205, 225, 235, 245, 225

F/27/135

65 5x's

275
295
295
315
325
315
325

255
265
275
285
285
275
275

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

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

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

245 pr
225
205
185
155
lotsa lower reps of 2-3

245
225
205
185
155
lotsa reps 2-3 lower

M/33/190

315-1
335-1
355-1
365-1
375-1
385-1(t-PR)
365-1

1- 135
1- 135
1- 145
1- 155
1- 155
1- 155
1- 155

PR'd with 270!!!!!!!!!!!!!!!!!!!!

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

225, 265, 285, 305, 305, 295, 295

m/30/5'8"/172

225-275-285-295-305(f)-305-305(pr)

135,225,275,315,345,375,395

135-225-245-255-265-275 (bad form)-275 (bad form)

Couldn't get low enough on last 2 due to back pain...

cfwu x1 w/ 5 mu & 25 du

in kgs:
60x10
70x5
75x3
80x2
90
95
100
100
100 (f)
100
102 (f)

275, 285, 295, 305, 315, 320, 325

28/m/185

135, 185, 205, 225, 245, 265, 275

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??

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.

Performed on 10/21/2009
225,275,315,365,405,455(missed),405,365

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

5x@195lbs (warmup)
1x@285lbs
1x@305lbs
1x@325lbs
1x@335lbs
1x@345lbs
1x@355lbs
1x@365lbs

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.

192/30/6.0

155
185
225
245
265
285
305 (PR)