Nice leg week..
Does anyone have any tips on how I can practice doing the headstand pushups? I keep falling over; any training tips PLEASE.

oh boy

I'm glad my blisters will get a rest. My legs, however...

how did they snatch those logs? that has to be the most impressive ohs crossfit photo I've seen to date.

Coach,

Nothing about Robb Wolf's comments about HQ, Barry Sears and the level 1 cert.

good. more work for the chicken legs.

go FRAT

boy am i in for it, my legs already dont wanna move. i do have a question though at 180 pounds what would be a good recommended weight to use?
any help would be appreciated. cant wait till the A.M.

How nice. My lower back hopefully will be better by tomorrow

Nice pic. I'll be out there soon! Can't wait.

-AST3 Price

#1 Julie...go ahead and put your hands down...right there next to your head. Its easier. (Sorry Julie...I already had the visual of you tipping over)

#4 RunnerX...look close...there's a hoist cable on each log...they had helos vert rep the logs in and set in place. (Gotta watch those Coastie aviators.)

Awesome week...nothing but plates.

What is the recommended weight for front squats. Body weight = 216 72 inch - 2 years TNG

does anyone know the compare to date?

Julie K: I'm assuming you mean starting in a headstand and kicking up to a handstands against the wall. The best way I've found is to put padding under my head (not too thick, just an inch of foam or something), put my hands on either side of the padding, kick up into a handstand and lower myself slowly into a headstand or start in a headstand by putting my head on the padding and pushing off the floor to kick my legs up against the wall. I then bring my legs down in a butterfly or indian style sitting position (imagine you're sitting on the ground upright with your feet together and knees out) - try to let the outside of your legs touch the wall while putting the soles of your feet together, so your legs will look like this <> .
Then kick your legs straight up as you push up with your arms - you have to do this at the same time or you won't go anywhere. Keep your abs and butt tight so you don't buck off the wall. Hope this helps!

Does anyone know where coach got that shirt? It's pretty damn cool.

Awesome, time for the hands to heal a bit!

Cool. I really need to work on my front squats.

Carlos,

Start with a weight that you think you can only do for one rep. If you get it move up, if you don't move down. Just remember that great form trumps heavy weights, live to lift another day.

Compare to?

The last time I was at the beach (Pescadero, CA), I dug a 5'-deep hole with my hands for time (and buried a guy in it up to his neck, and eventually dug him back out) after working on handstands. That's normal, right?

#16

what do you mean you have to work on your front squats? Wasn't Linda chocker block with squat cleans? In the middle of my 50 minutes of hell I kept telling myself that this will help my front squats.... but not those performed a mere 2 days later with my back and butt still aching. To make matters a little more difficult, we don't have a squat rack and I'll have to clean the weights before I squat them. I hope the lower back holds out..... or I could just go for a long roller blade with the baby in the stroller. See how I feel tomorrow.

I agree! I need to work on my squat power. My cleans were horible yesterday...as in I was not able to go down to much after first round. And I was only using about one hundred pounds! I got chicken legs. Good luck to all, be careful and use good form!

Whoa...I sure hope my legs and lower back are good by tomorrow!! :-D

second full day of paleo! I am currently between gyms, tomorrow will be "learn to do pistols" day. Maybe some backpack squats in there too.

#20 That needs to be turned into an official WOD.

#19 This WOD doesn't have a compare to date. Previously, the Front Squat has been done either along with other exercises or it was done as ten 1rm sets. (1-1-1-1-1-1-1-1-1-1)

How does it feel to be making history?

Dave,
what's up bro? Can't believe you made it on the main site pic! I loved that school, congrats on making 1st.

Wes,
it's the best school the CG has, you are going to have a blast!

Excellent video clip by Dr. B.S. and CrossFit

Julie,
check out CrossFit Kids. They have an exercise demo called "handstand push up progression" that shows how to scale this. Very useful. HTH! =)

suddenly, throwing in 100 burpees for time today, doesnt seem like it was such a great idea...

compare to?

Okay. this wont be so bad - hands are tore the fluck up but nothing a little tape wont cure. Did pull-up ladder tonight with kip on small band to failure and at that point switched to jumping to see how many more I could do. Got to 14 min with band got to 19 jumping :) pretty dang happy with this. JuliePlatt #20 - girl, Im lovin your enthusiasm! Get it! 12 days into the 30 day Palo Challenge - GO FRAT GO!

but my back still hurts...

Sweet picture... I went through that ACGRSS in Oct07... It was best TAD assignment the Navy ever gave me. That school was badass!!

How do I do this wod

#20 Julie-at August 13, 2009 6:51 PM
and any/all others who can help out:

If some WODs stipulate "squat cleans" and others specify "power cleans" (and of course there are others with "hanging power cleans"...) then if a WOD like Linda calls for "cleans" wouldn't one simply clean the bar from the ground to rack position whichever way is fastest regardless of whether it is "powered or squatted"? ...so it would probably power cleaned.

Thanks for helping!

Ralph, you do one repetition of front squats gradually increasing in weight until you find your one rep max.

did Angie today,

100 pull ups, push ups, sit ups and squats
pull ups killed me it took me 2/3 of the time to do them

total time: 27:04

Angie today,

100 x pull ups, push ups, sit ups, and squats
pull ups killed me took me 2/3 of the time

total time: 27:04

135/95/135/155/165/155/155

front squat x 1:

185lbs
205lbs
225lbs
230lbs
235lbs
235lbs, fail
235lbs
195lbs

235lbs 08/13/2009

28/m/78kg

80-90-100-110-120(f)-120-120 (kg)

Not particularly spectacular, just happy to make it through the week. Felt heavy enough to strain but not deteriorate form too much.

30,M,195lbs
115,135,155,175,185,195,205(F),185
Take that Joey

185
205
205
205
205

According to crossfit, a clean is a squat clean. If you prescribed to do cleans, then you are supposed to go down into a full squat position. A power clean is when you catch the bar with your knees slightly bent.

Now for my question. In Olympic lifting, athletes go down into a full squat when they do the clean and jerk. Do they have to (the rules) or do they do that because that's the only way they can get under such immense weights. For me, I can power clean more than I can clean. I'm hoping that if I manage to improve my cleans, I'll be able to rack more weight on my shoulders in the long run. Just wondering as right now my front squat max is tied to my cleaning ability as we don't have a squat rack.

m/44/185

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

#35 goap,

if a WOD says clean or snatch a full squat clean or full squat snatch from the ground is prescribed.

if it's going to be a power clean or snatch, or starting from the high hang position that will be specified.

so Linda 2 days ago was full squat cleans from the ground.

hopefully this helps.

@EriCRossFit

@ #44 JuliePlatt
olympic lifters do full squat cleans because that's how they can lift heavier. they get the bar as high as they can in the pull, but as the weights get heavier, this height gets less and the only way to catch the bar is to go below=squat down.

/c

here is the compare to date
http://www.crossfit.com/mt-archive2/001642.html

had to catch an early flight so gym was closed. did my standard track workout (basically my max effort uninterrupted workout):

5 rounds of:
400m run
10 pushups
20 situps
30 squats

21:56

28/6'8"/220

205-225-245-255-265-275-285f

#1 Julie:

What I do is set a bar on a squat rack (or a Smith machine works too) at about neck height (at the same place on your neck where you catch the bar in a clean). Then facing the bar, do a handstand into the bar, and you catch the bar above the heel or between the heel and the bottom of your calf. You can do as many HSPU as you want and self-assist (with a leg curl) as you fatigue. Works great!

205,225,235,245,255,265,275

CG E City Crew
Santiago:
205, 225, 255, 275, 285, 290f, 290f
Leary:
205, 225, 255, 275, 285f, 285, 290f
Keep it up!

First time poster. I've been following WODs for about 6 months now. Didn't have a clue where to start so I warmed up with 135 and started at 205.
205
215
225
235
245
255
255
Looking forward to more work!

Man! my legs are still sore from Linda

225
245
265 PR
275 F
245
275 F
245
245
245
265 F

25/m/5'11"/177
135-165-185-225-245-255-260(PR)
back still fried from Linda

My. What a cycle. (translations: Jesus Mary and Joseph I need a Rest Day)

I got my Linda time WRONG! I PR'ed: last time 32:39, Wednesday 30:59 wtih 50# more weight. Happy dance.

Today
1/4 mi repeats @ 5.7/@ 6.6/@ 7.4/@ 8.2 mph
FS- did First set with squat clean @ 95 and my body said loud and clear NO. So sore from Linda and PUs.. okay. Used the rack for the rest.

95/105/115/120 x 4/120PR Yet again the Happy Dance.

Was dreaming last night about doing shots with the FRAT PB and I were singing 80s karaoke "Big Country" how retarded

7 front squats completed as Rx'ed with Mr. Duffel.

41/m/176cm/72kg

After two WODs day yesterday (Death by pull-ups 21+15 and Linda in 33:33) I took it easy today.

Annie
50-40-30-20-10
Double unders
Sit-ups

9:30 (PR by 33 seconds)

30 consecutive double unders in the first round.

bw 165

245x1
255x1x6

all weights kg:
100, 105, 110, 115(f), 105, 112.5, 115(f)

Great photo - Guardian Crossfit is on the board!

185, 235, 245, 255, 265, 255, 265

m/32/5'9"/170

185
200
205
215
225
235
240(fail)

I just front squatted 205 but my max back squat from last week was 200. And I think I struggled more getting the back squat up. Is it at all likely that I just happen to be a stronger front squatter or does it indicate that I'm doing something wrong on my back squats.

m/33/6'4"/215

nothing in the tank today, not sure what is going on...

221
221 (ugly form)
177
221
221 (fail)???
221
221

this is something like 60 pounds below my max from a month ago, very frustrating. this has been a bad cycle for me in general.

Closed out with
3x(5x 133 front squat + 5x 133 push press)

PR today 275 felt alot better after I learned a better grip, I'm gonna shot for 300 next time

m/26/5'8"/140#

205
215
225
230(f)
220
225
230(f)
225
230

all to a dynamax ball

@EriCRossFit

m/39/73/208

w/u: 400m easy + 15 front squats @ 45#

115-135-145-155-165-175-175

305x1 7sets

M/31/6'3"/205

185-195-205-205-215-225(F)-205

FIRST MUSCLE UP TODAY!!!!!!!!!!!!!!!!!!!!!

little bummed about todays work

Front squats are a weakness for me, I did do squat cleans on Linda and did some BS yesterday, but still would have liked to put ups some more weight

80-90-100-105(f)*4

Nice pic, been there done that! It was a blast! Looking forward to destroying my legs today!

31/m/5'10"/210

185
205
225
245
245
250
255

Hey Strong Lil Pony! Congrats on the pr's! Awesome job girl! I'm dreading this one - afraid of the knee shredding. gonna give it a go and see what happens. And I have another appt to have it looked at on Monday. I am hoping something is just pulled out of whack. Happy Friday to all! Much Love!
Scrat

First rowed 5min then cfwu -pu x3
Then yesterdays pu WOD

170
175
180
190
200
205
210
225

205
225
235
245
255
265
275

135x5
225x2
275x1
295x1
305x1
315x1
320x1
325xFail

Didn't get tight enough, folded up coming out of the hole. Ran out of time for a 2nd attempt. Next time.

27/m/73"

185
205
225
245
265
285
305

Pony - YIPPY-DEE on the PRs! Niiiice! Keep em comin! Now I got tha damn song in my head! Ugh!
Ben S - congrats on your MU!! Woo-Hoo! #56,#57, #68 & #60 Nicely done! Yay! Let's see some PRs by the ladies!!!

m/42/163/6'

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

This lift is still difficult for me...

Did 5x5 instead of 7x1

1. 5x80kg
2. 5x80kg
3. 5x85kg
4. 5x90kg
5. 5x95kg

25/m/5'11"/204ish
275-285-295-305-315f-315f-315f

couldn't find a compare to date, but...

bar
65
85
95
115
135
140 - not best form - too much on toes

M/5'8"/185
95
105
115
125
135
155
185
Could have done more, but I'm saving myself for a long bike ride tomorrow. I don't which I hate more, front squats or burpees.

34/m/175
225,245,265,275,295F,275,280F,225,225

95-95-115-135-145(F)-145-145* (*with help)

Did the 95# to warm up-
all squats down to medicine ball and back up again

185, 205, 205, 225, 225, 235(F), 225

WTF?????????
Seriously, I have been TRYING to do crossfit for weeks now. While it might be very apparent to crossfit vets what 1-1-1-1-1-1-1 reps means, it doesn't mean anything to someone new. A simple suggestion, mabe include a decoder ring for all new people to figure out how to do the exercise without spending an hour online trying to scroll through page after page.

Here's a link to the Time magazine article about inflammation mentioned by Dr. Sears in his lecture:

http://www.time.com/time/magazine/article/0,9171,993419-1,00.html

285,285,285,285,285,285,280

Trying out some WODs I came up with before I subject others to it...LOL

21 Front Squats 95#
10 Muscle-Ups
800m Run
15 Front Squats 95#
7 Muscle-Ups
800m Run
9 Front Squats 95#
5 Muscle-Ups
800m Run

It was really FUN!!

29:21

ok my flexibility is limiting issue here to front squat in rack position, so i may have to straight arm or california FS.

In Oly Rules if i miss a rack in clean eg rolls off fingers but i can save it via straight arm FS, recover re rack and complete jerk is this a GO.

68 what is better grip??

Hey #90 (Mike)

Relax your tone there brother...

Its called the FAQ...which is where you would be directed once you click on another fun button that says "Start Here"

back still sore from linda! no excuses!

warmup= 45, 135, 185

working sets= 225, 235, 245, 255f, 235, 235, 225

form work= 135x3, bar x 3

25/m/189

Pony - Good job on those PRs. Don't you like getting them. it's the diet right?

#72 - Ben S - Awesome on the MU. It is always a big milestone to get the first one.

Front Squats on Smith Machine
First time doing this WOD

155
165
175
185
195
205
220

I also did 4x400m repeats as programmed by Herm for the FRAT 30-day paleo challenge.

1:15 (PR) on last run on treadmill

Treadmill .5% incline 12mph - It can't go any faster. Outside next time.

m/41/190/5'11"

That picture on the main page looks like the loch ness monster is there..

WU
row 500
12 dips
15 roman chair situp
15 roman chair back ext
15 OH squat
front squat warmup:
45x5
67x5
89x5
111x3
133x3

Front squat
155 161 167 172 178 182 188(F)

m/35/153

Front squat 1-1-1-1-1-1-1
155-175-195-205-215-225-230

Doing CrossFit since 6/1/09. Finally feel like I'm getting the hang of it. People at the GloboGym are starting to stare, which means I'm doing something right.

CFWU x 2

135 lbs
155 lbs
165 lbs
175 lbs (fail...lost my balance and had to bail)
165 lbs
165 lbs
165 lbs

Form has gotten *much* better since the first time I tried this. Never did any oly lifting prior to starting CF in June. Was turned on to this site by military friends who swear by it.

Excellent site. Great to be here.

M/22/6'2/160

95
115
135
140
145-f
145-f
145

PONY: Awesome job on all the PR's. Really good

115
125
135
145
155
165
175!

185
225
245
255(pr)
265(f)
265(f)
225
135x15

kinda happy, hoping for 285 so I'll try and hit 265 earlier on next time.

205-215-225-225-230(f)-225-225

60 toes to bar to warm down

135
155
165
175 (f)
170
175
185

Not a good day. Felt terrible about the lifts. Just one of those days.

f/39/172/5'11"

front squats preceded by a power clean.

135
145
155
165 (failed to get the weight to my shoulders)
165 (= PR)
165
165
165

I need to get some 2.5lb plates so I can attempt 170lbs. 175 is just too much of a jump at this time.

235
245
255
265
275
285
295 (Fail)

29/M/174

Front Squats

115
125
135
145
155
165
175

Pony, way to go!

225
235
245
255
265
265
245
worked on getting low

M/25/140/5'11"

175
180
185
190
195
200
200(PR)

front 154/176/ had to change to back squat because of wrist-pain 198/220/242/264/286
did yesterdays pull-up-wod afterwards:
9 minutes, i was keen for 10 min, but not today, next time!

225,240,250,275,285,295,315

Mike 90 - it's okay, calm down. Tranquillo, tranquillo. The notation simply means you do several attempts to find the heaviest weight you can front squat one rep. You try seven times. Resting and chilling out (highly recommended in your case) between attempts is at your discretion, most people take 2-5 minutes. I personally like doing heavy singles on five minute centers.

Pony - Congrats! But now I have that tune in my head also ...

stationary bike warmup
warmup
95x10
135x3

185
185
190 (fail)
175
180
185
185 (fail)

135x4, 135x3 to work on form

m/36/200

#67 Dan, #105 SB, I'm with ya, sometimes it just goes that way...

#69 Eric: Nice work! Those are L III numbers!

#72 CONGRATS!

M/47/66"/135

CFWU

155/155/185/185/185/185/185

Should've gone for 1.5X BW but just one of those days...

KALSU FOBBITT

Staying safe, worked 3 Rep max:

5 x 135
3 x 185
3 x 205
3 x 225
3 x 225
2 x 225

38/m/5'11/165

Basketball for an hour first then...
Clean: 83#-93-103-113-123-133
FS: 143-153-158f

warmed up with low weight front and back squats.

175-185-195-200-195-190-190

really put strain on my back which is still sore from Linda

Oh yeah- my Front Squats were for *5* reps, not singles :) throwback to Rip's SS- FitMom, how are you liking it?

PU WOD- did a dbl
Dead Hang chins: 3rds + 1
Next:
Dead Hang PUs with knee in band:6 rds,continued next 2 rds stepping into band; continued onto kipping with band= 12 rds + 11 total

I am overdue for bloodwork at rheumatologist's but I am thinking I want to wait til end of August after Paleo Challenge. I have been researching here at the medical library about ANA (lupus marker) going back from pos to neg. That'd be MIGHTY COOL. Last time I had my labs done it was after Murph and my CPK and CRP were way elevated, pretty funny to explain to MD that it was from workout. Next day, normal.

What is the typical Warm up, new to this. Is there a posted CF warm up or just WOD?
Yesterday did a 30 min run then the WOD maxed at 8 min. feeling it in back!

Boise # 120

http://www.crossfit.com/cf-info/faq.html#General7

27/m/6'0"/175 lbs

Just did 5 sets
185-205-225(PR)-225-225

Did the results come back for the Crossfit Games drug testing? Here's to hoping everyones clean

135
135
135
155
175
185 (fail)
185

225, 250, 275, 295, 315, 325(f), 315.
was tryin to get my old max of 330, which i did when i weighed 220. now i weigh 207. next time...

really hard to do this WOD without a rack.so i had to do clean squats and got a PR! 155 and man was it difficult, im so sore from Linda its not even funny.

105
115
125
135
145
145
155PRPRPR
(can you tell i was excited?)

FITMOM: my fiance is going through PT for a back injury she suffered as a CNA and i have been wanting her to join in on the WODs with me since i started. today i showed her your video and for the first time she was extremely attentive with what i was showing her with this, im really hoping by the time shes done with PT shell be ready to join. but one things for sure,shes as inspired as i am by you, thanks again for sharing your wonderful story of victory.

31/M/6'/180

m/41/158

1 & 2 = 135
3 - 7 = 155

Trying to build confidence and depth in this exercise. Stayed at 155 to maintain form and get down to the bottom of the squat.

M/43/185#/5'9"
135x10
155x6
185x3
215x1
185x3
185x3
135x10
135x10
135x10

ChrisJ
Are these performed in a circuit one exercise after another then repeat to total 3 times or stick with the first until 3 sets are completed then next exercise?

100,110,120,130,140,150,160

3 sets:
towel chin-ups 60lbs assistance
rolling swiss ball presses 35lbs

Maxed at 87.5kg, which I think might be a PR.

185
195
205
215
225
235
245 PR

135 x 1
155 x 1
175 x 1
185 x 1
205 x 1
225 x 1
245 x 1

Did these on a smith machine. No rack and didn't want to have to clean them up like I have before. Allowed me to do heavier weight which I needed to work on strength with these. Felt good.

135,165,175,185,185,135,136

m/36/209/5'11

185
205
215
215
225
235
185

135
185
205
225
235
245F
245F

M/35/182

135
145
150
150
155
150
150

M 37 6' 165#
185
205
225
235 (f)
235 (f)
225
225
after seeing other posts I feel like I should be lifting more.

Screwed up; did rear squats.
225
225
245
245
265
265
265

m/26/207/70"

225x1
245x1
270x1
290x1
315x1
335xfail
315x1

Have been concentrating on keeping my upper body very tall and upright even during warmups for the last week to avoid collapsing.
Could tell it has helped and form felt better today although not perfect.
125-130-135-140-145-150-155f
Final lift I definitely psyched myself out and had no momentum coming out of the hole.
First time doing singles on front squat but only got to 135x2 last time multiples came up

F/137/5'4"/23

Thanks fitmom for your words of encouragement!! I will keep pushing myself to be MY best everyday! Sounds like you do the same! Now I just have to reach your level of beastliness lol

Wow it sucks not having a rack,so i had to clean them all.Still go a PR though.

105
115
125
135
145
145
155 PR

on an off note, hey Fitmom, today I showed my fiance your video. She's been doing PT for her back which she injured while working as a cna.I've been hoping that when her PT is finally over i can convince her to start Crossfitting with me, I think your video may have done the trick, we'll see.But anyhow thanks for sharing your story with us all,I truly believe that after watching my mom battle this dredded disease the real heros out there are the survivors who have the outlook that you do. keep pushin mom,your an inspiration to us all.

M/48/6'/185

135 x 7 Rounds

What a day - PR'd OHS during the warmup (135, PR+20), then the front squats looked like this:

185-205-225-245-265-275(f)-275(got it!)

Never tried heavy FS before, so this is a PR ... huge breakthrough on OHS.

Cash out: snatch practice; BP 135(5)-185(3)-175(5)-175(5); Tabata row, 8 rounds, avg split 1:32.3/500.

elbow pain, subbed-
21-18-15-12-9-6 reps of:
45# front squat (worked on form)
GHD sit-ups

12:28

Boise # 128:

I've always read it the same way I read the WODs- so complete 1 set (recommended 10-15 reps) of each and every exercise, then repeat, then repeat again for a total of 3 rounds. Each round includes 1 Samson strech for 15-30 seconds.

To put it in your words: performed in a circuit one exercise (which is 10-15 reps for each exercise) after another then repeat to total 3 times.

185-195-200-205-205f-185-185-185

27/m/225/6'4

135 X 50 broken in sets

180-185-195-205-215(f)-210-215(PR)

I missed a few days so did "Linda" plus Thursday's PU session.

I would love to be able to do a single deadlift of 1.5 times my bodyweight but I don't think it'll ever be possible. Ever if it is, I will never be able to do this session as asked.

Bodyweight is 184#.

Deadlift: 220#
Bench Press: 190#
Clean: 100#

Hardest weights session since I started.

I then did Linda and managed 8 rounds.

If I ever get close to being able to do a complete 'as rx'd' session of this, I will be a happy man!

180-185-195-205-215(f)-210-215(pr)

232/237/232/232/232/232/232
Plates were in Kilos - that's the reason for the weird numbers.

M/42/180 lbs

225
245
275
295
305 PR
285
285

felt great!

225
235
245
255
265
270(PR)
245

185, 195, 205, 215, 225, 235 (Fail), 230

Done 10min after a huge PR on death by pullups! (yay!)
125
135
145 PR
150 PR
155 PR
160 F ... just gassed!
Didn't complete last set because I was so tired.
Really happy with both today!

30/m/5"11"/200

155
185
205
225
245
265 PR
275 failed

First time doing front squats, 135 for all seven.

2 mile
warmup--2x15 squats and back

95# 6
115# 3/3
135# 3/3/3
145# 3/3
155# 1/1

50 squats
50 lunges
50 situps
50 pushups

115
120
125 ugly but made it up
115
120
120
125(f)
115 (yea, I know that's 8)

pr of 275 @ 178 bwt

m/20/150/67"

i got

165
185
205
225
250 (PR)

Front Squat 7x1
first time front squating

115/135/145/155(f)/155/175(f)/175(f)

got the round 6 175 down and up just missed the full squat by an inch. i was out of gas for round 7 but wanted to try the 175 again. next time i will not let my pride get in the way and will do the work and make the lift, just with less weight.

thanks again to my cf affiliate Rodney Hamby at Crossfit SoMo. couldn't have done this without your help!

M/40/6'4/200

Anyone else doing this with dumbells?

20x2(warmup)/50x2/60/70/80/90x2/100x2/70x5

Next time move more weight.

then 2 sets of 10 with 35# bar.

WOD - 185(fail)/ 165/ 170/ 175/ 180/ 185(fail)/ 180

forgot and did back squats
225 all reps

M/27/6'3"/215

3rd week of Crossfit. Former collegiate and professional athlete and this is the toughest 3 weeks of working out I have ever had. Trying to lose some of the extra body weight I carried as a player.

185
225
225
225
225
225
225

Question: Do you do the same Crossfit Warmup every time and substitute exercises on heavy pullup and dip days?

still a bit tired from Linda

155-165-175-180-185f-175-165

then
100 burpees for time
8:49pr (inside)

205lb, form didn't feel sound, so just worked back and forth between 185lb and 205lb for the remainder.

37/m/185/6'

CFWU x 3

185
185
185
185
185
195
195
205 - 8th set. Not the best form

27/f/145/5'01"

CFWUX3

155
155
155
155
155
155
165

Both of us did more reps than those listed. Those reps however, assisted us in finding out 1 rep.

Congrats on the PRs JuliePlatt & CarrieMcG!

245 255 265 275f 225 225 225. Pretty sure my 1 rep max is about 285, felt a twinge from my strained ab muscle on 275, so backed off.

CFWU

Did yesterdays WOD and then followed with todays because I wasn't able to get to the gym yesterday.

Nearly completed 7 rounds of pull-ups, was 1 short in that minute.

Took maybe a 3 or 4 minute break then did Front Squats:

185
195(failed) removed 60lbs and then did a clean @135 to get it back on the rack
185
190
195
200
205

205, 205, 215, 225, 225, 225, 245 (PR)

Can't remember ever trying to see my 1-rep max since I started doing crossfit almost 18 months ago, so this was a lot of fun. Probably a good 80 pounds more than my prior 1 rep max.

This was a great cycle for breaking my body back into shape after going 3 weeks without working out (except for moving-related tasks).

225,275,305,320 pr

short of time called it a day

Didn't know what weight to start at really never doing these before.

#95
#105
#115
#125
#135
#145
#155

m/38/240/73"

225/235/245/255/265/275/285

felt good need to go up

am very weak when it comes to front squats...
did all seven sets at 195 lbs. Am really trying to not let my ego get the better of me, and do these front squats with proper form.... Stay uninjured to front squat another day. Paleo day 8 is under way!

M/33/5'9"/210

All to D-Max

135
155
165
175
185
195
205

185/205/215/220/225/230/235

then did: 500m row and 15 dbell thrusters with 45lbs. as many rounds in 15 min. 3 rounds + 500m row

CFWU x 1

warm up sets
45x10
65x8
95x5
115x3

w.o.d.
135x1
145x1
155x1
165x1
175x1
185x1
195x1

no fails, . . .
cant remember my progression, . . .
my last was 305# (PR)

F/51/5'6"/135
85-95-105-115-120(f)-110-95

M/16/5'11"/170
165-185-195-205-210(f)-190-200

M/50/5'11"/172
165-175-175-180-185-190-190

All three of us hit PR's today.

m/30/5'10/200

As rx'd:
105/135/155/165/175/185/195

215-225-235-245-255-265-275
I wanted to get 250 and beat it by 25 lbs. Sweet!!

m/20/5'11"/180

225-245-260-265-265-265-265

M/41/5'11"/185

135
155
165
175
185
185
190

155-175-175-175-195-195-195

Trying to catch up with this cycle so I did the three bars of death from day one yesterday, and skipped the pull up ladder from day two.(Thur) So for today...

21-15-9

Front Squat 135
Pullups
Ring dips

12:36

36/M/5'6/162#

205/225/230PR/235PR/240PR! Stopped after the 240 PR...Rowed 500 meters 1:37:00

Me and the four horsemen had some fun today.

Has Reba Me Linds
135 135 135 135
185 155 155 185
205 185 185 205
215 195 195 215
225 205 205 225
235 185fail 215 225fail
255PR 205PR 205PR 205PR

M/23/6'/170

155, 165, 175, 185, 195, 205, 215 (PR)

Wasn't expecting that today. Guess my back form is fine on squats, just needs help on the deadlifts.

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

Front squat
195lbs x 1
200lbs x 1
205lbs x 1 PR
210lbs x 1 PR
215lbs x 1 PR
220lbs x 1 PR
225lbs x 1 PR
3 minutes rest per set
Foam roll after
Compared to 070114: max 155lbs

185
195
225
235
245
245
255

JK #165:

Welcome to Crossfit! Yes, most people who follow the Main Page programming do just that for a warm-up. You may wish to add some skill work as well, and as a former pro athlete you may also wish to add some volume as you adjust to CF intensity. Remember to manage your diet carefully as well: eat to maintain lean body mass and exercise and not BW fat.

Welcome aboard. Fasten your seatbelt!

135-155-175-195-225-225-230

21/m/155/5'8

38M/5'10"/167#

W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; 1 set of 10 reps on each of the folowing - 45# OHS, GHDSU, 25# back ext., strict pull-ups, ring dips; BWU.

As Rx: 135-225-245-255-245-245-245#.

C/D: PNF of hamstrings; static stretching of quads.

255# is 10# off my PR. ATA on all reps. Struggled a little at the bottom of 255# so I decided to do the remaining sets at 245#. Instead, I should have pushed myself harder.

M/49/151/1-1-06

Front Squats done as per CFSB protocol 5 x 3

135 x 3
155 x 3
175 x 3
185 x 3 (tie PR)
190 x 3 PR

For recording purposes 1RM is 200 prev.

Followed up with PU ladder, 13 minutes (PR is 14)

#5, M, and others who have made similar statements in the past several days,

I, of course, have no idea what Coach's opinion is, but I think it is worth noting that Robb was part of the inception of the affiliation process. He is part of the certification staff, and an owner of a CrossFit affiliate. He has a vested interest in the success of CrossFit. He also knows nutrition from both an academic and practical standpoint, from both personal experience and knowledge passed on from others.

I think it would be wise to keep those things in mind if you're offended because he called someone out for claiming that beer, pizza, and beef jerky eaten in magical proportions will produce better health and performance than quality food, eaten sensibly. Of course, I don't really know what your qualm is, so I'll shut my mouth now in case I am chewing on my toes... at least they are clean and taste relatively benign.

Hey-

215/225/235/245/255/265/275

-K

as rx'd
95-115-135-165-185-205-205
Think I got the hang of the front squat's grip...finally!

400 m before and after workout

20 pullups
40 push ups
15 @ 65 power cleans
20 box jumps
(3 rounds)

Time: 24.32
f/27/5'3"/145

First time doing front squats, focused more on form than weight

95
95
115
115
115
115
135
135

WOD F/S 1-1-1-1-1-1-1
95k - 97.5k - 100k - 101k - 97.5k - 97.5k - 95k.
thought i was gonnae struggle wi these the day,as i've been crap at them the last few wks, but felt good and a p.b.,also 3rd wod the day,don't think i'll be able to rest the morra either ! same as usual then !

135,155,165,175,185,195(f),195(f),185

Hit a sticking point @ 195; weird, because 185 went up fairly easy...

Love my Iron Mind power racks. They are portable and so sweet...

Warm up:

Included my shoulder rehab exercise Rip style:
Strict behind the neck presses (standing); full ROM:

5 x 45#
5 x 60#
5 x 75#
5 x 90#
3 x 100#

Thanks for the great cycle Lauren and Coach!!

As rx'ed plus crossfit endurance

hit some pr's today

95 warmup
135 warmup
185 warmup

205
210
215
220
225 pr
230
235

endurance wod kicked my ass.

240/245/250/250/250/255/260

#116 jpatrick,

thanks for the encouragement

DK1 and Blaine!!!! I love and miss you guys!!!! You just made the WOD 10 times better with your ugly mugs posted to inspire me...
Ron Tremain
-Swim or die!

First time posting, following crossfit for about a year (on and off after getting married, moving to a new town and training for the Bear Mtn Northface endurance challenge)

anyhow

30/m/172/5'8"

135-155-175-185-195-195-205(f)-205(f)-195

first two reps used to find my rhythm and form...
extremely happy to have found this community!

By the way anyone crossfitting in Bronx, NY (Morris Park Area)?

Still love front squats! My core felt like it didn't have to work as hard this time for some reason (compared to 5x3 on 6/23/09).

135
145
155
165
175
180
195

48yrs/6'2"/190
New to front squats:
135 X8
165 X8
185 X8
185 X8
205 X7
205 X8
Afraid to go heavier yet, but I will when my form is more solid
Did pullups in between 15 - 12 - 10 - 12 - 10 - 10 - 10
then some situps

m/26/185/5'11''

wu then...

185x1
225x1
245x1 (PR)
265x1 fail
255x1 (PR)
255x1 (not a very solid rep, not deep enough)
255x1 fail
245x1
245x1 (not a very solid rep, not deep enough)

this one worked me over today, been having trouble with the front squate, pretty pumped bout the PR!

Great picture! I went to school in Oregon, Astoria is beautiful!!!

5x5
155,165,175,180,185

I've been doing crappy in my lifts lately so I went for 3x5 today

225x3
235x3
245x3
255x1
255x1

PR is 260x3 so not feeling it today.

m/15/110/5'6"
85, 95, 105,115, 125(pr), 125, 130(pr)

M/48/5'9"/179

225-235-245-255-255-260-260(PR)

31/m/196

185
205
205
215
225
235
245f

ugh, should've had it.

500m row X 2

First time to do 1RM FS

135
225
275
315
365
405(f) Close, but still a fail
3x315

Finished with a spinning class. After this cycle, I really want my legs to have a reason to hate me.

M/33/70/210

165(PR)-165(PR)-BigF-155-155-155-155-155-155

Wow, B Bowen, 365# (almost 405), thats amazing for front squats. Congrats man. Very few if any crossfitters broke 300 and you shattered it.

65
75
85
90
100
110
115

hate the way my wrists feel on this lift!

D
@29's (no bumpers)

135
155 (old PR)
155
175
185
195 PR
205F
135 X 5

7 singles @ 265 to a medicine ball. I don't think I've ever gone higher than 265.

Shoulders were beat up from cleans on Wednesday so I stuffed towels under my shirt for padding.

M/43/6'0"/175
115/135/155/165/185/195/205

m/30/185/6'

135
165
175
190
200
210 (not a full rep)
205

Aaron 25/195/5'10"
did yesterdays pullup WOD first..
then got to 155... I keep telling my self "everyone has to start somewhere"

Elliot 22/185/5'11"
almost healed up enough to get back at it.

m/165/26 yrs/ CF for 3 mo

1: 195
2: 200
3: 210
4: 210
5: 210
6: 225
7: 230

could have done a tad more, next time I won't wuss out & will keep climbing until a spot.

255
275(PR)
255
260
265
265
270-failed

ROM's
135x3
185-205-225-245-255-265-275

Would of got 285 time permiting.

Get some, Go again!

29/m/186

Front squatted heavy two days ago, so...

TGU + windmill, 1-1-1-1-1 @ 53-53-70-79-86.2 (PR)

Zercher DLs, 1-1-1-1-1-1-1 @ 135-145-155-165-185-205-225

m/175/23

RX'D

225,235,245,250(f),235,235,235

28/M/143

135
155
185
205
215 (PR)
220 Fail

m/22/189

115.135.145.155.155.135.115

never done front squats.

had to cross arms in front. couldn't keep arms parallel with floor while holding the bar.

cfwu x3
205-215-225-235-235-205-205

230 PR!

first time doing front squats. couldn't really get the grip down
so used the crossed arms support.
135, 135, 155,155,135,135, 135x3,135x2

m34/5"10/153lb

#221 Dan M

Thanks for the kind words.

First time doing front squats, goal was 200#

CFWUx2
20# body bar shoulder dislocates
45# FS x10
135# x5

185#
205#
225#
235#
245#
255# fail
255# fail

170, 175, 180, 185, 190, 195, 200 (PR)

150#
160#
160#
160#
160#
180#
180#

Stuck with Herm's programming today! But no clean to front squat due to damaged hands.

400m Jog: 2:12
-2:00 rest-
400m +25%: 1:44
-4:00 rest-
400m 90%: 1:25
-6:00 rest-
400m 100%: 1:15
I know i could get faster on a track. Going around the block today left me with some obstacles of grass clippings and people mowing their lawn and parked cars. But hey, unknown and unknowable! :) Or maybe i'm just making up excuses for you guys beating me :P

5 minute break/more warm up drills

FS 5x5
155-185-205-215-220
Once I finished that last set I know I could have gotten more. But my lower back was beginning to yell at me just a tiny bit so I called it good. Last thing i want is to hurt my back again after last time! 235 or more is the goal for next time!

CFWUx2

Front Squats:

135
145
155
165
175
185 PR
195 PR

had 2 people watch for proper depth on all rounds- I'm pleased with the performance!

Friday Night: Rip's Starting Strength Press and Power Clean. Back Squat 20x195-that was brutal, but goal achieved!

Well today was very interesting! :) usually is in my world. Went to a really good class - did 150 jump ropes, 30 box jumps, and 30 push ups 4 rounds for time. I was happy 'cuz I managed to do the box jumps and my knee wasn't an issue with those. Then one of my besties came out to the house and we flipped a tractor tire around our trails ~600 meters give or take and uphill the final stretch. We both ended up flipping the tire 140 times - that was so much fun! We loved it! Then we cooled down with a farmers walk around the trails tapping in and out at 100 steps. It was a great strength and cardio workout - great for blowing off steam!
Hope you all have a wonderful weekend! Take care!
Scrat
F/37/135/5'9"

M/23/185/5'10

165
170
175
180
185
190
195

185, 195, 200, 190, 190, 195, 190.

As Rx'd

85kg
90
95
100
105
105
110kg

m/28/165

185-205-225(f)-215-225(f)-220

Front Squats:

135
145
155
165
175
185
195

Same weight as Fit Mom so feel pretty good about that.

M/35/67"/165

185
225
240
240
245
255
255

As Rx'd:

95#
115
135
155
185
205 (f)
135 x 7

Took these nice and deep; love a good front squat! I started with the weight way too low though, and the 20# jump in round 6 was too audacious. Next time, start the weight heavier and make smaller increments.

M/22/6'2.5"/223

As Rx'd
120
140
160
180
200(PR)
220(f)
210(f)
205(f)

Went back this evening, tried leg press the same way.
388
478
568
658(f)
618(PR)
638(PR)
648(f)
643(PR)

M/52/5'11"/200

Warmup

Front Squats (crossed forearms for me...no flex in the left wing articulator)

135 X 3 (warmup)
175 X 3 (warmup)

1. 205
2. 225
3. 245
4. 255
5. 265
6. 275 (fail - or what I prefer to call a strict negative down to the spotter rails)
7. 275 (fail -or what I prefer to call significant improvement in acceleration to the bottom of the movement)
8. Immediately stripped the bar and with my butt checks touching my heels front squat 205 off the spotter rails and re-rack.

Cooldown: 5 x 5 back squats at 205.

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

1155 total

CFWUx3x15

Front Squats
115/135/145/155/165/175/175

could have done a little more, but wanted to make sure to maintain form

f/30/140/5'8"

95-105-105-95-95-95-95

having trouble with squat form. As the trainer from the level 1 cert said I am having a "head to ass disconnection"

M/37/6/87kg

#s 242x3/286/297/297/308/308/286

deep on the ones below 300, parallel on the 2 heavy ones

no squat rack so had to clean to front squat
135
155
165
175
185
195 (pr)
200 able to power clean, not able to squat

couldn't make it to the gym so I did 200 air squats for time: approx 3 min.

Ah the wonders of sticking to Paleo!

95
115
125 (old PR)
130 PR
135 PR
140 PR!
140
I am crazy happy right now!!

135
135
185
185
205
205
215

M/35/185

245 was where I stopped-had at least 260-275 in me

m/28/6'2"/174

As Rx'd

155
155
155
155
165
175
185

m/29/6'/168

no rack had to power clean everything up first so went for multiple rep sets as follows.

120x5
140x5
160x5
180x1(clean was rough, went for rep 2 and failed)
180x3(better clean, better squats)
180x4(better form needed on clean, squats decent)
180x0(just couldn't clean it up again)
170x3

pr on power clean today (still need to work on form though). really need to get a rack because i don't know what my 1 rep max is. oh well i'm happy with my wod considering the last two days.

M/19/185/6'

Ran 4 miles to get the blood pumping and losen up
then did

150...Too easily
180
200
220 PR
225 failed

I know its only 5 rounds but was pressed on time.
Was really sweet being able to have a level 1 cert there to watch my form and help me out.

M/33/165

205,215,225,235,235,235,235

F/27/135

95,95,95,95,95,95,95

225,245,275(F),255,265(F),245,255

age 19 bw 170
195/205/215/225/235/245/255
pr as far as i know.

SCott m/49/6'/207
120-125-135-145-155-175-185f-175

Janet f/50/5'9
70-75-85-95-105-115-125-135PR

M/38/175
1000m row
Front squat
135/155/175/185/205/185/185

Rookie to front squats. Explored weight.

warmup: several reps with the bar to get form down

95
115
135
135
135
145
145

As Rx'd
185
205
225
245F
235
245
225

135
155
165
175
175
175
185

m/40/5'4"/139

155
170
185
195
205 (PR by 15 lbs)

First time attempting 1 rep max's for front squats. Felt pretty good.

95-115-125-135-135-145-150

Then I attempted 155 just to see if I could do it...failed in the squat, couldn't come back up. Plan to max at or above 155 next time!

m/46/5'9'/197
135
155
175
195
205
205
225(pr)

I read the work out wrong!!!
Did back squat instead.
I didn't have a spotter.
M/25/64"/160
135x5
245
275
295
315
335(failed)
335
365(failed)
315

My PR is 175
135
145
170
175
170
165
165

225
225
225
245
265
285
305

135-145-155-165-175-185-195

Felt like there was a little left in the tank. Next time I'll move up a little quicker and see if I can finish higher. Been trying intermittent fasting for a couple of days. Haven't done this workout before so I don't know yet whether IF is a help or a hindrance.

23/M/5"8"/170

Rx'd using 20lb medicine ball under me to squat to.
185
225
235
245
255 (fail) didn't keep firm at bottom and became unbalanced
255
260 new p.r. by 25 pounds (last was 235)

135
185
205
215
225
235
245

keepin form, first time tryin to really go heavy on front squats.

Beth
65
75
85
85
85
95
95

first time also, keepin form and learnin the feel of a front squat

185-185-195-195-205-205-205

Form was bad at the bottom of each one. Each time I felt myself leaning forward. I was able to correct, but need to do research on how to prevent it from happening in the first place. Thought I would be able to get more, but was stuck due to wrist and form. BTP!

205 for all. Could've gone heavier, but didn't want to end up dumping on the mezzanine.

failed at 265 245 was solid

25/m/6'1"/170

Rookie to front squats. Warmed up by working on front squat and deadlift technique with an empty bar, then:

90-100-115-125-135-145-160-170-180

More than seven attempts, but having started so low, I wanted to push a little further and find my max. 180 feels pretty close to it right now.

(All done on Smith machine with a 25-lb. bar. Not having a spotter, I probably won't start doing things like this completely free until next month, when I'm back someplace where the orthopedist and I speak the same language...)

First time attempting the front squat.

135-185-205-225-225-225-225-225-225

I think I'll try heavier next time. I find it easier to keep form with the front squat than the back. Others feel the same?

kgs

90-95-100-100-100(f)-100(f)-90

PR by 10kgs

23/m/6'0/176lbs
WARMUP - (10 PULLUPS, 10 DIPS, 10 BACK EXTENSIONS, 135LBS FRONT SQUAT X 5) THREE ROUNDS

185 x1
205 x1
225 x1
225 x1
235 x1
245 x1
255 x1

m/40/6'0"/192

135/145/165/185/205/225/225(PR)

Felt good; ready to start heavier.

23/m/6'0/176lbs
WARMUP - (10 PULLUPS, 10 DIPS, 10 BACK EXTENSIONS, 135LBS FRONT SQUAT X 5) THREE ROUNDS

185 x1
205 x1
225 x1
225 x1
235 x1
245 x1
255 x1

30/m/71"/182#

CFWU as Rx'd
155
185
205
225
255
275 (best)
285 (fail)

Max 265

F/33/5'2/123

135 Miss
115
125
125
125
125
130

Could have done 135, but too tired. :(

135
155
175
195
215
225
240

M/32/5'11"/190

New at crossfit. Have not done front squats in years.

135
135
155
175
175
175
175

M/25/6'1/175

Swam 1 mile before lifting

135
155
175
185
195
205
220

29/m/65"/156lbs

135,155,185,205,215(pr),225(pr),245(pr)

Blew my old PR out of the water!

135
155
205
215
225
235
245
first time doing this- felt weird but challenging as always can do more but in a hurry due to poor planning

m/24/175

165
185
195
205
215 (PR)
215F
205

80kg
90kg
95kg
97.5kg
100kg
102.5kg
102.5kg

31m/185

worked up to 306 (pr)

M/28/210

205
215
225
230(I think its a PR?)
235(F)
205
185x2
185x3

145-205(pr), 135X8

got up to 255 lbs (pr I think)

CFWU
Front squats for OHS
Situps on steep decline

WOD
As Rxed

165
175
185
195
205F
195
195F

Technique still needs a little work, I think I'm leaning forward too much to get the bar up and not exploding enough at the bottom.

First time doing front squats

95
135
155
175
185 (not deep enough)
185
195 (not deep enough)

m/46/177
185
195
205
215
225
235
240F

CFWU

185, 195, 205, 215(PR), 225(PR), 235(not deep enough), 235(PR)

M/26/5'7"/180

First time I've ever performed 1 RM front Squat, also performed bench press during rest.

Front Squat:
255
290
315
355
365

Bench:
1 x 6 275
3 x 6 300

Than I did one round of
Run 800 meters
Single arm KB Swing x 15 ea (40 LB)
Handstand Push Up x 30
GHD Sit up x 30
GHD Back Ext x 30
DB Push Press (50 LB) x 30
Run 800 meters
18:54

m/32/175
185
205
225 for five rnds

m/38/76/200

135x5x5

155
175
180
185
190
175
175

I don't have any records of doing 1rm FS, so 190 is a PR

CFWU, FS:135x3,175x3,205,225,245 then
WOD:
FS:275-295-315-315-325PR-325-315f-305
SPx3:135,155,165,165
Handstandsx5

later,
b
m/32/5'8-1/2"/165
(lowest bodyweight in many years...)

m/40/200

185, 205, 215, 225, 230, 230, 235

135
185
205
255
255
275
305
305

2/3 CFWU, bar x 10, 130x7, 200x4, 220x3
250-260-270-280-290-300-310

Pretty sure the last 2 are PRs. Also think I have a little more in the tank.

Front squat to Medicine ball:

135
185
205(pr)
215(f)
210(f)
205

Hi all!! I have never done this WOD before - or posted comments !! I would like to know what is the Rx- rest time between the sets? Great comment above!!
thanx all - jc

22 / M / 5'9" / 135lb

Been a little sick. I always seem to come back in a lousy place in the 3/1 cycle, so I'm starting with one from last week.

Deadlift 5-5-5-5-5
175lb straight across
Ouch

135/155/165/155/135/135/135

much harder than back squats...

95x5
115x3
135x3
145
155
165 fail
160
165

4X 135# WU

205# 6X
215# last rep

M/29/6'4"/202

Rx'd

155
175
190
200
210
215 PR
195

115
135
145
155
165
175
185

Didn't really try to "tear it up" today. I'm so damn sore from dead lifts on the Linda workout. Actually did this a day late and switched my rest day with it.

I did
185
205
205
205
185
185
185

M/24/150 GregAwu

225,245,265F,245,225,225

A little late but here are some past Front Squat WOD’s. To answer #19 and 25 and others.

090623 3-3-3-3-3
090504 3-3-3-3-3
090325 3-3-3-3-3
090222 3-3-3-3-3
090109 5-5-5-5-5
080826 Front Squat 10-10-10-10-10
080218 Front Squat 1-1-1-1-1-1-1-1-1-1
080107 Front Squat 1-1-1-1-1-1-1-1-1-1
071204 5-5-5-5-5
071031 5-5-5-5-5
070909 Front Squat 1-1-1-1-1-1-1-1-1-1
070820 Front Squat 3-3-3-3-3-3-3
070625 Front Squat 1-1-1-1-1-1-1
070306 Front Squat 3-3-3-3-3-3-3
070114 Front Squat 1-1-1-1-1-1-1

135-225-245-245-225x3

taking it easy - still recuping from linda yesterday

next time try 275

Nice PR Bingo!

185
205
215
225
225
245 (Failed)
235

not too terrible

m/40/170/5'10"
Not as RX'd no access to equipment

2 CFWU
Single Leg Pistols on chair with green band for minimal assistance due to lack of flexibility when low

3/3/3/3/3/3/5

43/168

Felt tired, jumped back and forth between front and back squats.

135x10
160 Front
185 Front
205 Front
225 Back
255 Back
260 Back
205x3 Back

f/39/5'5"/145

45
45
95
115
105
105
105

2nd workout of day, Linda earlier
All deep front squat form. Fatigue from DL/Cleans earlier evident
185
195
195
205
205
215 fail
Failed fwd, no spotter, iron plates in garage, called it a night

23/m/180
255-255-255-265-275 (that's all)

M/25/160#/5'7"

CFwu
FS WU - 45# X 10, 135# X 5

180#
190#
200#
210#
220#
235#
250# (f)

My goal was 240# and I think I would have gotten it if i hadn't decided to push it. Front Squat is getting better!

175,175,175, 185, 185,185,185

home made two man workout

max rounds in 20 min of:
400m
30 front squats with bar
max push ups while the partner completes front squats

3 rounds

135/185/185/185/225(F)/205/205

95-115-135-165-185-205-235

f/26/5'9/135ish

65, 95, 105, 115, 125, 135 (pr), 145 (pr)

first good wod in last week and a half. needed that...

front squat
-----------
95x3
115x3
135x3
155x2
165x1x3

Front Squats 1-1-1-1-1-1-1

F/10y/60"/135# CONNIE
35, 40, 45, 50, 55, 60, 70

F/45y/62"/136# JULIA
65, 70 PR, 75, 80, 85 F, 82.5, 82.5

M/40y/68"/157# GEORGE
135, 155, 160 PR, 170, 175 F, 175

At home with Ryan
115
135
155
175
185
195
205

09/08/15
8km road race 43:55

09/08/16
50.3km cycle w/5 min run transition
front squats
85-95-105-115(F)-110(PR)-110-115(PR)

Did back squat instead.

3x3 (185,205,205(2))

WOD
5 rds: 5 pp (115), 10 c2b, 15 airsqt (8.45min)

24/m/175

225 each round...last one 235...prison gym couldnt facilitate

130-135-140-145-155-165-165

185, 205, 225, 235, 245, 245, 245

CFWUx3
FS: 95,125,135,145,155,160,145
PB by 5lb.

m/26/222/6'3''

45 reps 135lb front squat

couldnt make it to a gym today so i improvised with a light weight high rep.

I had some time after finishing "Ryan" on the 16th to knock this one out.

1st attempt: 225lbs good!
2nd attempt: 245lbs good!
3rd attempt: 265lbs good!
4th attempt: 285lbs good!
5th attempt: 305lbs good!
6th attempt: 325lbs fail!
7th attempt: 325lbs good!

That was the slowest 325lbs front squat of my life.

Glad i got it though. Ready for tomorrow. Hands are still recovering from LINDA!!!

m/40/67"/185#

135 x 1
155 x 1
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1

185
195
205
210 pr
210
205

70-80-85-90-90-95
Wasn't sure where to end, but I have a little pain in my right knee (not the one I smashed mountain biking), so I thought maybe I should take a break. Can start and go higher next time.

25s

as rx'd

215-215-225-225-230-235-240f

Had no idea where to start...

135, 135, 155, 175, 185(fail), 165, 175.

M/24/5'9"/187

FRONT SQUAT 1-1-1-1-1-1-1

CFWU x 3, 135 x 10, 185 x 5, 225 x 3

245
255
260F
245
255
255F
225x3 Tweaked my back on the last faild, so was scared to go real heavy again

Then did the on the minute pull up wod form the 13

I got 15 + 14... I think.

DO WORK!!!

34yom / 206lbs

Front squat 1-1-1-1-1-1-1 reps

155
185

Searing pain in my knee during second set. Decided to call it a day to prevent damage or injury. Form suffered on second set...maybe try lighter.

Didn't post before I went camping so this post is a few days late.

185/195/205/210f/210f/210/210f

I think 210 was a pr

23.m.135.65"

as rx'd
190, 190, 190, 190, 190, 190, 190(PR)

M/24/180

As Rx'd:
133
178
208
221
226
236 PR
241X

Then max effort for rep shoulder press at 45 lbs:63 reps

135, 6 x 185

CFWU Mod'd x 3

5 x 3 Mod'd

#95 warmup
#115
#135
#135
#145
#155

Situps, Jumprope

155
175
195
205
215 f
195
195

C-
last 4 sets @ 160

160-180-190-195-200(f)-0-0
Thought it was only five, oops.

Jeff @ work
205-225-245-250-255-260-265

M/31/5'9/152

Did this yesterday. A couple of months ago, right at the end of my 2nd Strength Bias cycle, I had managed 205*3. Haven't done much heavy weights since, so lost some of those motor skills.

195
Fail@205
200
200
Fail@200
195
Fail@195

185-225-265-265-275-285-295

m/19/150lbs
155-175-185-205-215-225-245

@thegym

155
185
195
205
215
225
235

225-245-265-275-285-295-300

275 old PR

185
195
205
225
225
225
225

Felt good

225
245
255
265
275
285
295

32/m/6'2"/205

225
245
265
275 (pr)
275
255
255

Phil 4:13

M/20/6'1"/204

177 all..Wrists were killing me..could've done way more..

m/21/6'2''/180lbs

275
275
265
265 (F)
265
265
255

155
175
180
185F
175
185

5x165

M/35/6'/205#

165
175
185
195
205
215 (PR)
225 (PR)

135-155-175-185-205-215-225(PR) felt good not too sore from linda

Took a week off and boy do I feel strong. Probably... definitely overtraining so need to dial it in for max. output...
95
135
155
185 (PR) Feeling strong... finally got my form
205x2 (PR) Yes... Still more left... 225+ here I come. Form baby!

as rx'd

185
195
205
215
225
250
275

185-205-215-225-235-240-245

CFWU, 5x 132, 3x 154, 165, 176, 187

198
198
187
187
187
187
187

[198]

went easy, focused on technique and deep, below parallel squats. some wrist pain.

135
155
175
175
175
175
195 (not below parallel).

had to cut it short after i felt a tweak in my leg.

225
275
275 (hurt the leg)
225

275 felt great.

135
155
175
195
205
225
235 (f)

155/175/195/215/225/235/245/250

185
195
195
195
195
205(pr)
195

(done 8/16, 4th WOD in a row)
5x135
1x185,225,245(f),245,255(PR),260(f)
3x225
All reps deep with good form, except at 260...lost focus on the bottom of that one.

m/48/178

Selective Stretching

Did not want to aggravate my lower back so I took it easy on the loads today. I lowered the weight and kept the reps up:

Front Squats, 45x5 / 95x3 / 135x3 / 155x3 / 185x3 / 190x3 / 205x10(PR)

All reps down to a D-Ball with good form. Felt strong - will try for a 10-rep set at 210-215 lbs next time.

Selective Stretching

No squat rack. I can't clean a decent amount of weight soI tried using the bench but couldn't get a full deep squat and the wide leg placement started straining one knee. After 5 reps of 135 lbs, I did another set of deep knee bends and then 10 one-legged squats with each leg. Just feeling around, trying to stick to the spirit of the exercise. Nautilus machine at gym goes to 200 lbs but that wasn't much of a challenge, I could do 10 reps.

CFU x3 with solid performance. My form softened the last 2-3 reps and I knew that we were right where I wanted to be.

as rx'd:
185
195
205
205
205
215(PR)
215

135, 155, 175, 195, 205, 215f (didn't get down all the way), 215

Finally got to work out.

10x110,5x165,3x185,1x205,1x215,1x225

felt good and didn't over do it, it shouldn't be too long before I get up to my regular numbers.

75
95
105
115
125 PR
135 fail

155
175
185
205
225
235
245

Front squat 1-1-1-1-1-1-1 reps

135-140-145-155-165-175-185

205,225,235(terrible form),225,225,225,225

225
230
225
225
235
235
235

m/5'11/28/185

185
205
210
215
220
225
235

205,225,245,265 (pr), 205x3,205x3,205x3

185
205
225 Old PR
235
245 New PR
245
250 fail

185, 205, 225, 235, 245, 255, 270

28 male 196

135
145
155
165
185
195
205 pr

135-185-205-225-235(f)-225-230(f)

225,245,255,265, 275 (a little ugly, but a PR),275 F, 265
Good day w/ a PR on Push Press as well at 204

WU
5 sets of 10 reps. Back was hurting and did not want to do heavier weights until it was healed.
95/10; 100/10; 105/10; 110/10; 115/10
M/48/190#/72"

135
155
175
185
195
205
215f

60kg
70kg
90kg
90kg
90kg
90kg
90kg

31yo/M/6'4"/225

198-220-242-252-264f-264f-198×3

185, 205, 225, 235, 245, 225, 225

Feeling weak tonight, numbers are down, form terrible (22 August)

all in kg's
90-95-100-105-100-100-100

95-115-135-135-135-135-135

CFWUx3
185-185-195-195-195-205-205

CFWU x 3

FSquat
60kg
65kg
70kg
75kg
75kg
70kg
70kg

225
225
225
245
265
275
285

m/35/5'9/175

No WU since I combined this w/PU workout.
185,195,205,215,225,235,245-F
135-5 to work on form.
6th set. Not a real good job of keeping back straight.
7th set. Not a good job of going down quickly. Payed too much attention to depth.

175-185-190-205-205-205-210 (PR).

PR by 25 pounds!

65/75/85/95/105/115/125
Try 135 next time

first time trying for 1RM front squat.
185
185
195
205
205
225
225

m/37/185/5-10

Did 3x5 front squat.
135-185-205-225f-225f

last time 23 jun 09
,135-185-205-225-245,
so a little less.
Legs are probably not fresh from hang cleans and 150 wall balls the day before.

34 year old male 206 lbs.

185
205
225
245
245
265
275 I think this is a PR

43 yom 204 lbs.

1 1/4 mile run and 40 situps warmup.

135
155
165
175
185
195
205

m/30/6/200

185
205
225
245
265
275
285

I believe that is a PR for FS

41m/206#/75.5"

Working out at home so scaled due to equipment limitations and the fact I am learning the move. First time doing front squats.

10x45
10x65
10x95
10x115
10x115
10x115

Last few reps on each set of 115 were fairly challenging. I need to get more weight and I either need to get a rack or really work on my clean.

Hard time keeping fingers on the bar; even w/ high elbows the forearms want to rotate.

M/34/185

280 - PR 7th set

115
135
155
175
185
190
195

170-180-190-205-205-205-210 (PR)

PR by 25 lbs.

135
155
185
135
45

quit early, the exercise strained my left knee.

m/178cm/89kg/33y
kg
80 90 100 105PR 100 100 105(230)

cfwu x 1 w/ 25 dus, 10 pistols to 6 inch box 10 pistols w/out box w/5kg counterweight, HSPU to one abmat x 12 and 1 15 ft. legless rope climb.

in kilos:
50x5
60x3
70
75
80
85
87(f)
85
86
87(f)

135
185
195
205
215
225
235(f)

29/m/185

135, 155, 185, 205, 225, 245, 275

1/m/160/5'6"
185
205
225
235
245
245
185 (didn't want to push it too much...)

31/m/160/56"
185,205,225,235,245(PR),245,285

215, 225, 235, 240, 245, 135, 135

went easy on the last two because my left, upper back was threatening (probably because of the 84 L-pull-ups yesterday)

6'2/42/185

185x1,205x1,225x1,245x1,260x1,265x1

M/27/6"/165

185x3,205x2,225x1,245x1,250x1,255x1

m/28/180cm (6')/90kg (215lbs)
115kg (253lbs), 135 (298), 155 (341), 165 (364), 175 (386), 165 (364), 165 (364)