August 14, 2009

Friday 090814

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

Post loads to comments.

USCGAdvancedHelicopterRescueSchool-th.jpg

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USCG Advanced Helicopter Rescue School Instructors, AST1 Blain Elkins and AST1 David Kroll, Astoria Oregon


"Dr. Barry Sears Speaks at a CrossFit Conference." - The Zone Diet.com and CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at August 14, 2009 12:45 PM
Comments

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.

Comment #1 - Posted by: Julie K at August 13, 2009 5:08 PM

oh boy

Comment #2 - Posted by: snix 33 M 5'11 178 at August 13, 2009 5:10 PM

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

Comment #3 - Posted by: Djs at August 13, 2009 5:10 PM

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

Comment #4 - Posted by: runnerx at August 13, 2009 5:13 PM

Coach,

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

Comment #5 - Posted by: M at August 13, 2009 5:16 PM

good. more work for the chicken legs.

go FRAT

Comment #6 - Posted by: Rookie - Crossfit Gold Coast at August 13, 2009 5:17 PM

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.

Comment #7 - Posted by: J-Bird at August 13, 2009 5:18 PM

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

Comment #8 - Posted by: MikeySFV at August 13, 2009 5:18 PM

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

-AST3 Price

Comment #9 - Posted by: Wes at August 13, 2009 5:26 PM

#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.

Comment #10 - Posted by: MikeF at August 13, 2009 5:34 PM

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

Comment #11 - Posted by: Carlos at August 13, 2009 5:38 PM

does anyone know the compare to date?

Comment #12 - Posted by: BobO (m/24/6'5"/190) at August 13, 2009 6:04 PM

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!

Comment #13 - Posted by: TriSarahTops - CrossFit Sonoma County at August 13, 2009 6:06 PM

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

Comment #14 - Posted by: Weezy at August 13, 2009 6:12 PM

Awesome, time for the hands to heal a bit!

Comment #15 - Posted by: Eric Gohl 22/5'10/163 at August 13, 2009 6:27 PM

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

Comment #16 - Posted by: Corey Bibolet 39/M/159\5'8" at August 13, 2009 6:30 PM

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.

Comment #17 - Posted by: Mike Morgan at August 13, 2009 6:35 PM

Compare to?

Comment #18 - Posted by: tooljunky m/28/175/5'10" at August 13, 2009 6:46 PM

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?

Comment #19 - Posted by: WeemsFit at August 13, 2009 6:48 PM

#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.

Comment #20 - Posted by: JuliePlatt at August 13, 2009 6:51 PM

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!

Comment #21 - Posted by: jj at August 13, 2009 7:00 PM

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

Comment #22 - Posted by: Meggan at August 13, 2009 7:03 PM

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.

Comment #23 - Posted by: aether_tron at August 13, 2009 7:21 PM

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


Comment #24 - Posted by: wyatt22 at August 13, 2009 7:22 PM

#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?

Comment #25 - Posted by: StunZeed at August 13, 2009 7:25 PM

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!

Comment #26 - Posted by: cory at August 13, 2009 7:26 PM

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

Comment #27 - Posted by: Mike Walker at August 13, 2009 7:27 PM

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

Comment #28 - Posted by: Rebecca Watson at August 13, 2009 7:44 PM

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

Comment #29 - Posted by: Ben Dur at August 13, 2009 8:22 PM

compare to?

Comment #30 - Posted by: Wes in Socal at August 13, 2009 8:27 PM

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!

Comment #31 - Posted by: Cookie at August 13, 2009 8:27 PM

but my back still hurts...

Comment #32 - Posted by: mike at August 13, 2009 9:04 PM

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

Comment #33 - Posted by: Nate CFSD at August 13, 2009 9:05 PM

How do I do this wod

Comment #34 - Posted by: ralph at August 13, 2009 9:51 PM

#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!

Comment #35 - Posted by: goap M/39/70kg/174cm at August 13, 2009 9:55 PM

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

Comment #36 - Posted by: Kyle Ngo at August 13, 2009 10:25 PM

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

Comment #37 - Posted by: Noobston at August 13, 2009 11:17 PM

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

Comment #38 - Posted by: Noobston at August 13, 2009 11:19 PM

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

Comment #39 - Posted by: Hale at August 14, 2009 12:38 AM

front squat x 1:

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

235lbs 08/13/2009

Comment #40 - Posted by: johnathon in seattle 28/5'8/157 at August 14, 2009 1:31 AM

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.

Comment #41 - Posted by: pz at August 14, 2009 1:36 AM

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

Comment #42 - Posted by: Tom at August 14, 2009 2:24 AM

185
205
205
205
205

Comment #43 - Posted by: dc3 at August 14, 2009 3:15 AM

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.

Comment #44 - Posted by: JuliePlatt at August 14, 2009 4:08 AM

m/44/185

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

Comment #45 - Posted by: cosmo at August 14, 2009 4:10 AM

#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

Comment #46 - Posted by: Eric Ross at August 14, 2009 4:11 AM

@ #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

Comment #47 - Posted by: ccfeldt at August 14, 2009 4:15 AM

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

Comment #48 - Posted by: jason_mackensie (30 5'11" 185) at August 14, 2009 4:16 AM

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

Comment #49 - Posted by: jeglit (m/37/6'4"/220) at August 14, 2009 4:20 AM

28/6'8"/220

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

Comment #50 - Posted by: Stretch at August 14, 2009 4:30 AM

#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!

Comment #51 - Posted by: jpatrick at August 14, 2009 4:33 AM

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

Comment #52 - Posted by: JoeCam 34/M/185 at August 14, 2009 4:33 AM

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

Comment #53 - Posted by: Dan Leary at August 14, 2009 4:39 AM

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!

Comment #54 - Posted by: Chatski at August 14, 2009 4:42 AM

Man! my legs are still sore from Linda

Comment #55 - Posted by: brnsldr at August 14, 2009 4:50 AM

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

Comment #56 - Posted by: jason_mackensie (30 5'11" 185) at August 14, 2009 5:04 AM

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

Comment #57 - Posted by: justaman - liberty sc at August 14, 2009 5:22 AM

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

Comment #58 - Posted by: Strong Lil Pony! at August 14, 2009 5:34 AM

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

Comment #59 - Posted by: Dan P. at August 14, 2009 5:37 AM

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.

Comment #60 - Posted by: Memuc at August 14, 2009 5:38 AM

bw 165

245x1
255x1x6

Comment #61 - Posted by: paulw at August 14, 2009 5:38 AM

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

Comment #62 - Posted by: Nolan at August 14, 2009 5:42 AM

Great photo - Guardian Crossfit is on the board!

Comment #63 - Posted by: ChrisB at August 14, 2009 5:43 AM

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

Comment #64 - Posted by: dgschen (34 6'2" 210) at August 14, 2009 5:44 AM

m/32/5'9"/170

185
200
205
215
225
235
240(fail)

Comment #65 - Posted by: elliott at August 14, 2009 5:46 AM

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.

Comment #66 - Posted by: Nate 6'1''/193/M at August 14, 2009 5:56 AM

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)

Comment #67 - Posted by: dan m at August 14, 2009 5:57 AM

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

Comment #68 - Posted by: BDUB at August 14, 2009 6:01 AM

m/26/5'8"/140#

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

all to a dynamax ball

@EriCRossFit

Comment #69 - Posted by: Eric Ross at August 14, 2009 6:03 AM

m/39/73/208

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

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

Comment #70 - Posted by: John at August 14, 2009 6:30 AM

305x1 7sets

Comment #71 - Posted by: jerod owens at August 14, 2009 6:33 AM

M/31/6'3"/205

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

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

Comment #72 - Posted by: Ben S at August 14, 2009 6:33 AM

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

Comment #73 - Posted by: Ian Mosher CFATL (aka Skittles) at August 14, 2009 6:33 AM

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

Comment #74 - Posted by: Q at August 14, 2009 6:36 AM

31/m/5'10"/210

185
205
225
245
245
250
255

Comment #75 - Posted by: D Craig at August 14, 2009 6:39 AM

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

Comment #76 - Posted by: Scrat at August 14, 2009 6:42 AM

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

170
175
180
190
200
205
210
225

Comment #77 - Posted by: adam 40/M/5'7"/175 at August 14, 2009 6:43 AM

205
225
235
245
255
265
275

Comment #78 - Posted by: Jonblaze at August 14, 2009 6:48 AM

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.

Comment #79 - Posted by: Brett_nyc at August 14, 2009 6:51 AM

27/m/73"

185
205
225
245
265
285
305

Comment #80 - Posted by: agriffin at August 14, 2009 6:55 AM

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!!!

Comment #81 - Posted by: Cookie at August 14, 2009 7:17 AM

m/42/163/6'

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

This lift is still difficult for me...

Comment #82 - Posted by: P&M at August 14, 2009 7:32 AM

Did 5x5 instead of 7x1

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

Comment #83 - Posted by: Jos/m/80kg/1.80m/32y at August 14, 2009 7:32 AM

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

Comment #84 - Posted by: Nickosaurus at August 14, 2009 7:40 AM

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

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

Comment #85 - Posted by: BobO (m/24/6'5''/190) at August 14, 2009 7:44 AM

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.

Comment #86 - Posted by: seth green at August 14, 2009 7:44 AM

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

Comment #87 - Posted by: ffkwill at August 14, 2009 7:45 AM

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

Comment #88 - Posted by: jill 31/122/5'4 at August 14, 2009 8:06 AM

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

Comment #89 - Posted by: TheTimmy at August 14, 2009 8:51 AM

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.

Comment #90 - Posted by: Mike at August 14, 2009 8:53 AM

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

Comment #91 - Posted by: J.T. at August 14, 2009 8:54 AM

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

Comment #92 - Posted by: Jesse Emers 24/m/193 at August 14, 2009 9:00 AM

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

Comment #93 - Posted by: Rob_Young at August 14, 2009 9:00 AM

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??

Comment #94 - Posted by: biglou13 at August 14, 2009 9:02 AM

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"

Comment #95 - Posted by: Rob_Young at August 14, 2009 9:03 AM

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

Comment #96 - Posted by: Jordan at August 14, 2009 9:04 AM

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.

Comment #97 - Posted by: Corey Bibolet M/39/5'8"/159 at August 14, 2009 9:07 AM

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)

Comment #98 - Posted by: slowweak at August 14, 2009 9:10 AM

m/35/153

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

Comment #99 - Posted by: Shane Cross at August 14, 2009 9:11 AM

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.

Comment #100 - Posted by: Jonesey at August 14, 2009 9:13 AM

M/22/6'2/160

95
115
135
140
145-f
145-f
145

Comment #101 - Posted by: SeanMerron at August 14, 2009 9:19 AM

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

Comment #102 - Posted by: Stephen M/26/5'9"/140 at August 14, 2009 9:22 AM

115
125
135
145
155
165
175!

Comment #103 - Posted by: Matty in E.WA. at August 14, 2009 9:29 AM

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.

Comment #104 - Posted by: ChadWHall M/21/6'1/185 at August 14, 2009 9:31 AM

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

60 toes to bar to warm down

Comment #105 - Posted by: adam (m/23/5'9"/165) at August 14, 2009 9:40 AM

135
155
165
175 (f)
170
175
185

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

Comment #106 - Posted by: SB at August 14, 2009 9:40 AM

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.

Comment #107 - Posted by: JuliePlatt at August 14, 2009 9:50 AM

235
245
255
265
275
285
295 (Fail)

Comment #108 - Posted by: Will at August 14, 2009 9:52 AM

29/M/174

Front Squats

115
125
135
145
155
165
175

Comment #109 - Posted by: Jeff M at August 14, 2009 9:54 AM

Pony, way to go!

Comment #110 - Posted by: bingo at August 14, 2009 10:00 AM

225
235
245
255
265
265
245
worked on getting low

Comment #111 - Posted by: jshep 24/6'1/210 at August 14, 2009 10:03 AM

M/25/140/5'11"

175
180
185
190
195
200
200(PR)

Comment #112 - Posted by: jon at August 14, 2009 10:07 AM

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!

Comment #113 - Posted by: Marco m/32/6´4"/200 at August 14, 2009 10:07 AM

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

Comment #114 - Posted by: Derek M/228/6' at August 14, 2009 10:11 AM

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 ...

Comment #115 - Posted by: Kamper/M/45/74"/200 at August 14, 2009 10:11 AM

stationary bike warmup
warmup
95x10
135x3

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

135x4, 135x3 to work on form

m/36/200

Comment #116 - Posted by: eburley at August 14, 2009 10:16 AM

#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

Comment #117 - Posted by: jpatrick at August 14, 2009 10:42 AM

Staying safe, worked 3 Rep max:

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

Comment #118 - Posted by: KabulCarey M/25/6'1"/175 at August 14, 2009 10:43 AM

38/m/5'11/165

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

Comment #119 - Posted by: epicurious at August 14, 2009 10:44 AM

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

Comment #120 - Posted by: Rob m/21/5'6"/152lbs at August 14, 2009 10:48 AM

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.

Comment #121 - Posted by: Strong Lil Pony! at August 14, 2009 10:50 AM

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!

Comment #122 - Posted by: Boise at August 14, 2009 10:54 AM

Boise # 120

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

Comment #123 - Posted by: ChrisJ at August 14, 2009 10:56 AM

27/m/6'0"/175 lbs

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

Comment #124 - Posted by: (R)evolutionaryThinker at August 14, 2009 11:05 AM

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

Comment #125 - Posted by: SC at August 14, 2009 11:10 AM

135
135
135
155
175
185 (fail)
185

Comment #126 - Posted by: Logan at August 14, 2009 11:10 AM

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...

Comment #127 - Posted by: nate schrader at August 14, 2009 11:15 AM

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

Comment #128 - Posted by: J-Bird at August 14, 2009 11:17 AM

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.

Comment #129 - Posted by: Brian at August 14, 2009 11:18 AM

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

Comment #130 - Posted by: Alan at August 14, 2009 11:31 AM

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?

Comment #131 - Posted by: Boise at August 14, 2009 11:35 AM

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

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

Comment #132 - Posted by: jc at August 14, 2009 11:44 AM

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

Comment #133 - Posted by: Jack - 22/M/159/5'10 - South Korea at August 14, 2009 11:47 AM

185
195
205
215
225
235
245 PR

Comment #134 - Posted by: steeliekid M 40 175 67" at August 14, 2009 11:48 AM

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.

Comment #135 - Posted by: Bells 36/6"1"/210 at August 14, 2009 11:53 AM

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

Comment #136 - Posted by: dk at August 14, 2009 11:58 AM

m/36/209/5'11

185
205
215
215
225
235
185

Comment #137 - Posted by: Keith M at August 14, 2009 11:59 AM

135
185
205
225
235
245F
245F

Comment #138 - Posted by: blckorder at August 14, 2009 12:03 PM

M/35/182

135
145
150
150
155
150
150

Comment #139 - Posted by: BillB at August 14, 2009 12:06 PM

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.

Comment #140 - Posted by: CrossFit Refugee at August 14, 2009 12:09 PM

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

Comment #141 - Posted by: coyo at August 14, 2009 12:23 PM

m/26/207/70"

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

Comment #142 - Posted by: andrewdoc at August 14, 2009 12:25 PM

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

Comment #143 - Posted by: Megan-crossfitnasti at August 14, 2009 12:29 PM

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.

Comment #144 - Posted by: J-Bird at August 14, 2009 12:30 PM

M/48/6'/185

135 x 7 Rounds

Comment #145 - Posted by: Richard at August 14, 2009 12:34 PM

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.

Comment #146 - Posted by: Kamper/M/45/74"/200 at August 14, 2009 12:39 PM

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

12:28

Comment #147 - Posted by: brittk at August 14, 2009 12:47 PM

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.

Comment #148 - Posted by: ChrisJ at August 14, 2009 12:48 PM

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

27/m/225/6'4

Comment #149 - Posted by: Ambro at August 14, 2009 12:48 PM

135 X 50 broken in sets

Comment #150 - Posted by: Lance 27/M/69in/185lbs at August 14, 2009 12:49 PM

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

Comment #151 - Posted by: Eric in SD at August 14, 2009 12:49 PM

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!

Comment #152 - Posted by: John Hayward at August 14, 2009 12:49 PM

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

Comment #153 - Posted by: Eric in SD at August 14, 2009 12:51 PM

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

Comment #154 - Posted by: shane 29/m/5'9"/170lbs at August 14, 2009 12:55 PM

M/42/180 lbs

225
245
275
295
305 PR
285
285

felt great!

Comment #155 - Posted by: Brian at August 14, 2009 12:59 PM

225
235
245
255
265
270(PR)
245

Comment #156 - Posted by: Matt at August 14, 2009 1:03 PM

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

Comment #157 - Posted by: I_m_Sam at August 14, 2009 1:04 PM

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!

Comment #158 - Posted by: Carrie McG F/21/5'8"/145 at August 14, 2009 1:06 PM

30/m/5"11"/200

155
185
205
225
245
265 PR
275 failed

Comment #159 - Posted by: cheflin at August 14, 2009 1:07 PM

First time doing front squats, 135 for all seven.

Comment #160 - Posted by: Jon 25/m/190 at August 14, 2009 1:11 PM

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

Comment #161 - Posted by: budd-50-5-9 170 CF 06 at August 14, 2009 1:12 PM

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

Comment #162 - Posted by: SueAnne/f/49/5'6"/134 at August 14, 2009 1:12 PM

pr of 275 @ 178 bwt

Comment #163 - Posted by: Lost Boy at August 14, 2009 1:13 PM

m/20/150/67"

i got

165
185
205
225
250 (PR)

Comment #164 - Posted by: maxhughey at August 14, 2009 1:15 PM

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

Comment #165 - Posted by: Chase at August 14, 2009 1:22 PM

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.

Comment #166 - Posted by: T.K. at August 14, 2009 1:37 PM

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

Comment #167 - Posted by: Rebar [50y/m/10st12/70"] at August 14, 2009 1:44 PM

forgot and did back squats
225 all reps

Comment #168 - Posted by: dyagg at August 14, 2009 1:52 PM

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?

Comment #169 - Posted by: JK at August 14, 2009 1:54 PM

still a bit tired from Linda

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

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

Comment #170 - Posted by: Deano at August 14, 2009 1:55 PM

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

Comment #171 - Posted by: R.Lee_Seattle at August 14, 2009 2:00 PM

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.

Comment #172 - Posted by: Jeremy A. Olive at August 14, 2009 2:01 PM

Congrats on the PRs JuliePlatt & CarrieMcG!

Comment #173 - Posted by: Cookie at August 14, 2009 2:03 PM

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.

Comment #174 - Posted by: ScottMacArthur at August 14, 2009 2:13 PM

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

Comment #175 - Posted by: Fin m/27/5'10"/198 at August 14, 2009 2:16 PM

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).

Comment #176 - Posted by: Matt_Evansville at August 14, 2009 2:18 PM


225,275,305,320 pr

short of time called it a day

Comment #177 - Posted by: Kevin McClellan 48/M/195 at August 14, 2009 2:21 PM

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

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

Comment #178 - Posted by: Ron White 26/M/67.75"/165LBS at August 14, 2009 2:25 PM

m/38/240/73"

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

felt good need to go up

Comment #179 - Posted by: TPDFISH at August 14, 2009 2:29 PM

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!

Comment #180 - Posted by: snix 33 M 5'11 178 at August 14, 2009 2:35 PM

M/33/5'9"/210

All to D-Max

135
155
165
175
185
195
205

Comment #181 - Posted by: Bob in the River at August 14, 2009 2:41 PM

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

Comment #182 - Posted by: Yahny m/22/6'0/ 198 at August 14, 2009 2:45 PM

CFWU x 1

warm up sets
45x10
65x8
95x5
115x3

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

Comment #183 - Posted by: Thomas Baklayan at August 14, 2009 2:47 PM

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

Comment #184 - Posted by: cnolan-CF-PiTTsBurgh at August 14, 2009 2:49 PM

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.

Comment #185 - Posted by: Kevin C. at August 14, 2009 2:50 PM

m/30/5'10/200

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

Comment #186 - Posted by: Chris W. at August 14, 2009 2:53 PM

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

Comment #187 - Posted by: Gabriel at August 14, 2009 2:58 PM

m/20/5'11"/180

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

Comment #188 - Posted by: Kelly R at August 14, 2009 3:01 PM

M/41/5'11"/185

135
155
165
175
185
185
190

Comment #189 - Posted by: nutfam at August 14, 2009 3:13 PM

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

Comment #190 - Posted by: Lewis Hoffman (32/6'0"/175) at August 14, 2009 3:14 PM

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

Comment #191 - Posted by: Neil in Lakeland, Florida. at August 14, 2009 3:20 PM

36/M/5'6/162#

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

Comment #192 - Posted by: Steve O at August 14, 2009 3:25 PM

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

Comment #193 - Posted by: Abbas M at August 14, 2009 3:28 PM

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.

Comment #194 - Posted by: Ian Morris at August 14, 2009 3:30 PM

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

Comment #195 - Posted by: Sesoku at August 14, 2009 3:32 PM

185
195
225
235
245
245
255

Comment #196 - Posted by: smithwick's at August 14, 2009 3:37 PM

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!

Comment #197 - Posted by: bingo at August 14, 2009 3:39 PM

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

21/m/155/5'8

Comment #198 - Posted by: Clack_Attack at August 14, 2009 3:40 PM

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.

Comment #199 - Posted by: rjf (Since 07-20-07. WOD no. 568) at August 14, 2009 3:40 PM

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)

Comment #200 - Posted by: bingo at August 14, 2009 3:41 PM

#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.

Comment #201 - Posted by: ether at August 14, 2009 3:43 PM

Hey-

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

-K

Comment #202 - Posted by: Kevin Rogers (Springfield IL) at August 14, 2009 3:44 PM

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

Comment #203 - Posted by: Go at August 14, 2009 3:47 PM

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

Comment #204 - Posted by: Jessica R at August 14, 2009 3:49 PM

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

95
95
115
115
115
115
135
135

Comment #205 - Posted by: jlyssand - 27/M/165/5'10 - Seattle at August 14, 2009 3:54 PM

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 !

Comment #206 - Posted by: Pedro Barrera,Scotland at August 14, 2009 3:54 PM

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!!

Comment #207 - Posted by: Ronnieboy at August 14, 2009 3:59 PM

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.

Comment #208 - Posted by: tooljunky m/28/175/5'10 at August 14, 2009 3:59 PM

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

Comment #209 - Posted by: TeddyB_SC at August 14, 2009 4:05 PM

#116 jpatrick,

thanks for the encouragement

Comment #210 - Posted by: Eric Ross at August 14, 2009 4:10 PM

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!

Comment #211 - Posted by: Ron Tremain at August 14, 2009 4:13 PM

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!

Comment #212 - Posted by: jason abrahamsen at August 14, 2009 4:29 PM

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

Comment #213 - Posted by: jason abrahamsen at August 14, 2009 4:32 PM

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

Comment #214 - Posted by: Mike D. m/27/154/5'8" at August 14, 2009 4:40 PM

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

Comment #215 - Posted by: Bob at August 14, 2009 4:49 PM

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!

Comment #216 - Posted by: Trevor Brown at August 14, 2009 4:52 PM

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

Comment #217 - Posted by: Kristin at August 14, 2009 4:56 PM

5x5
155,165,175,180,185

Comment #218 - Posted by: Josh M/34/74"/195# at August 14, 2009 4:59 PM

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.

Comment #219 - Posted by: Mike Mc 31/5'9"/172# CrossFit Emerald Coast at August 14, 2009 5:00 PM

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

Comment #220 - Posted by: stu at August 14, 2009 5:01 PM

M/48/5'9"/179

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

Comment #221 - Posted by: Mike in RSM at August 14, 2009 5:02 PM

31/m/196

185
205
205
215
225
235
245f

ugh, should've had it.

Comment #222 - Posted by: SAT at August 14, 2009 5:05 PM

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

Comment #223 - Posted by: B Bowen at August 14, 2009 5:13 PM

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

Comment #224 - Posted by: Stephen M/26/5'9"/141 at August 14, 2009 5:16 PM

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

Comment #225 - Posted by: dan m at August 14, 2009 5:32 PM

65
75
85
90
100
110
115

hate the way my wrists feel on this lift!

Comment #226 - Posted by: Diana F/25/5'9/145 at August 14, 2009 5:37 PM

D
@29's (no bumpers)

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

Comment #227 - Posted by: waderpro at August 14, 2009 5:49 PM

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.

Comment #228 - Posted by: justinrocks M/35/173/6'1" at August 14, 2009 5:52 PM

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

Comment #229 - Posted by: Allan at August 14, 2009 5:54 PM

m/30/185/6'

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

Comment #230 - Posted by: stojo at August 14, 2009 6:01 PM

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.

Comment #231 - Posted by: =AK= Smith Brothers at August 14, 2009 6:02 PM

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.

Comment #232 - Posted by: Chris Hall at August 14, 2009 6:13 PM

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

Comment #233 - Posted by: Tyler Scott at August 14, 2009 6:15 PM

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

Would of got 285 time permiting.

Get some, Go again!

Comment #234 - Posted by: DJ at August 14, 2009 6:17 PM

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

Comment #235 - Posted by: Esteban - CrossFit Nasti at August 14, 2009 6:17 PM

m/175/23

RX'D

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

Comment #236 - Posted by: cass - CF Oshawa at August 14, 2009 6:18 PM

28/M/143

135
155
185
205
215 (PR)
220 Fail

Comment #237 - Posted by: Eric E at August 14, 2009 6:21 PM

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.

Comment #238 - Posted by: martin at August 14, 2009 6:21 PM

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

Comment #239 - Posted by: ryan 32/6'/184 at August 14, 2009 6:24 PM

230 PR!

Comment #240 - Posted by: biglou13 at August 14, 2009 6:27 PM

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

Comment #241 - Posted by: luke Pettigrew at August 14, 2009 6:30 PM

#221 Dan M

Thanks for the kind words.

Comment #242 - Posted by: B Bowen at August 14, 2009 6:34 PM

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

Comment #243 - Posted by: beely at August 14, 2009 6:34 PM

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

Comment #244 - Posted by: Hari at August 14, 2009 6:39 PM

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

Comment #245 - Posted by: FiZ at August 14, 2009 6:43 PM

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!

Comment #246 - Posted by: Eric Gohl 22/5'10/163 at August 14, 2009 6:47 PM

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!

Comment #247 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 14, 2009 6:52 PM

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"

Comment #248 - Posted by: Scrat at August 14, 2009 6:54 PM

M/23/185/5'10

165
170
175
180
185
190
195

Comment #249 - Posted by: ryan u. at August 14, 2009 7:00 PM

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

Comment #250 - Posted by: Smithy m/49/5'10"/163 at August 14, 2009 7:03 PM


As Rx'd

85kg
90
95
100
105
105
110kg

Comment #251 - Posted by: kenno@crossfit territory at August 14, 2009 7:06 PM

m/28/165

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

Comment #252 - Posted by: Multibomber, Globo Gym Crossfit at August 14, 2009 7:13 PM

Front Squats:

135
145
155
165
175
185
195

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

M/35/67"/165

Comment #253 - Posted by: Rich P at August 14, 2009 7:17 PM

185
225
240
240
245
255
255

Comment #254 - Posted by: ralph at August 14, 2009 7:17 PM

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.

Comment #255 - Posted by: angstadt at August 14, 2009 7:24 PM

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)

Comment #256 - Posted by: Matthew at August 14, 2009 7:28 PM

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.


Comment #257 - Posted by: Mike F at August 14, 2009 7:30 PM

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

1155 total

Comment #258 - Posted by: Ticotexas M/39/69/150 at August 14, 2009 7:32 PM

CFWUx3x15

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

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

Comment #259 - Posted by: Pete - Decatur, GA at August 14, 2009 7:40 PM

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"

Comment #260 - Posted by: Jess at August 14, 2009 7:46 PM

M/37/6/87kg

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

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

Comment #261 - Posted by: fleet at August 14, 2009 7:54 PM

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

Comment #262 - Posted by: nick at August 14, 2009 8:01 PM

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

Comment #263 - Posted by: casey at August 14, 2009 8:03 PM

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!!

Comment #264 - Posted by: Cookie at August 14, 2009 8:06 PM

135
135
185
185
205
205
215

Comment #265 - Posted by: Rosser at August 14, 2009 8:06 PM

M/35/185

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

Comment #266 - Posted by: seans at August 14, 2009 8:09 PM

m/28/6'2"/174

As Rx'd

155
155
155
155
165
175
185

Comment #267 - Posted by: Dorff at August 14, 2009 8:18 PM

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.

Comment #268 - Posted by: liggy at August 14, 2009 8:20 PM

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.

Comment #269 - Posted by: joe at August 14, 2009 8:20 PM

M/33/165

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

F/27/135

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

Comment #270 - Posted by: Karales' at August 14, 2009 8:34 PM

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

Comment #271 - Posted by: Allie 165/38/M at August 14, 2009 8:37 PM

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

Comment #272 - Posted by: Chris S at August 14, 2009 8:44 PM

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

Comment #273 - Posted by: Scooter2 at August 14, 2009 9:08 PM

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

Comment #274 - Posted by: surffire at August 14, 2009 9:08 PM

Rookie to front squats. Explored weight.

warmup: several reps with the bar to get form down

95
115
135
135
135
145
145

Comment #275 - Posted by: Dave at August 14, 2009 9:10 PM

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

Comment #276 - Posted by: Gonzo M/29/72"/183# at August 14, 2009 9:24 PM

135
155
165
175
175
175
185

Comment #277 - Posted by: E5fyrman 49/m/142 at August 14, 2009 9:39 PM

m/40/5'4"/139

155
170
185
195
205 (PR by 15 lbs)

Comment #278 - Posted by: FnTX at August 14, 2009 9:50 PM

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!

Comment #279 - Posted by: Kristina F/26/5'3"/118 at August 14, 2009 9:51 PM

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

Comment #280 - Posted by: Christopher Haley at August 14, 2009 9:53 PM

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

Comment #281 - Posted by: brandon at August 14, 2009 9:58 PM

My PR is 175
135
145
170
175
170
165
165

Comment #282 - Posted by: FrankyTyler at August 14, 2009 10:01 PM

225
225
225
245
265
285
305

Comment #283 - Posted by: Manny at August 14, 2009 10:02 PM

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.

Comment #284 - Posted by: Travis K. at August 14, 2009 10:09 PM

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)


Comment #285 - Posted by: tpd122 at August 14, 2009 10:13 PM

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

Comment #286 - Posted by: Anthony Pullol 36/M/5'11"/200 at August 14, 2009 10:17 PM

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!

Comment #287 - Posted by: Ben (71" 190#) at August 14, 2009 10:58 PM

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

Comment #288 - Posted by: Ben L at August 14, 2009 11:05 PM

failed at 265 245 was solid

Comment #289 - Posted by: Angelo at August 14, 2009 11:12 PM

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...)

Comment #290 - Posted by: Ian C at August 14, 2009 11:36 PM

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?

Comment #291 - Posted by: Robbie W at August 15, 2009 12:01 AM

kgs

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

PR by 10kgs

Comment #292 - Posted by: Rookie - Crossfit Gold Coast at August 15, 2009 2:15 AM

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

Comment #293 - Posted by: Clay_ZeRo_ at August 15, 2009 3:02 AM

m/40/6'0"/192

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

Felt good; ready to start heavier.

Comment #294 - Posted by: Jeff H at August 15, 2009 3:10 AM

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

Comment #295 - Posted by: Clay_ZeRo_ at August 15, 2009 3:46 AM

30/m/71"/182#

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

Comment #296 - Posted by: Archer6479 at August 15, 2009 4:58 AM

Max 265

Comment #297 - Posted by: GPerron CFC at August 15, 2009 5:32 AM

F/33/5'2/123

135 Miss
115
125
125
125
125
130

Could have done 135, but too tired. :(

Comment #298 - Posted by: Jessica CrossFit RBB at August 15, 2009 6:05 AM

135
155
175
195
215
225
240

Comment #299 - Posted by: RobM at August 15, 2009 6:21 AM

M/32/5'11"/190

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

135
135
155
175
175
175
175

Comment #300 - Posted by: Hector at August 15, 2009 6:21 AM

M/25/6'1/175

Swam 1 mile before lifting

135
155
175
185
195
205
220

Comment #301 - Posted by: Adam at August 15, 2009 6:23 AM

29/m/65"/156lbs

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

Blew my old PR out of the water!

Comment #302 - Posted by: STrump at August 15, 2009 6:33 AM

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

Comment #303 - Posted by: Ring 29/70/195 at August 15, 2009 7:23 AM

m/24/175

165
185
195
205
215 (PR)
215F
205

Comment #304 - Posted by: carl castellano at August 15, 2009 7:44 AM

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

Comment #305 - Posted by: Joe K at August 15, 2009 7:49 AM

31m/185

worked up to 306 (pr)

Comment #306 - Posted by: dmarsh at August 15, 2009 7:52 AM

M/28/210

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

Comment #307 - Posted by: CT at August 15, 2009 8:38 AM

145-205(pr), 135X8

Comment #308 - Posted by: gs at August 15, 2009 8:39 AM

got up to 255 lbs (pr I think)

Comment #309 - Posted by: Kyle A. at August 15, 2009 8:41 AM

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.

Comment #310 - Posted by: rbst m/33/5'10"/185 at August 15, 2009 9:26 AM

First time doing front squats

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

Comment #311 - Posted by: grant 178 at August 15, 2009 10:00 AM

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

Comment #312 - Posted by: Troy at August 15, 2009 10:02 AM

CFWU

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

Comment #313 - Posted by: Erik 28/M/76.5"/200 at August 15, 2009 10:31 AM

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

Comment #314 - Posted by: Brandon Mericle at August 15, 2009 10:36 AM

m/32/175
185
205
225 for five rnds

Comment #315 - Posted by: darren at August 15, 2009 10:37 AM

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

Comment #316 - Posted by: Chas at August 15, 2009 11:31 AM

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...)

Comment #317 - Posted by: brian p at August 15, 2009 12:13 PM

m/40/200

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

Comment #318 - Posted by: Mike C at August 15, 2009 12:23 PM

135
185
205
255
255
275
305
305

Comment #319 - Posted by: amped 34/M/190/6' at August 15, 2009 1:05 PM

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.

Comment #320 - Posted by: Dale_Saran at August 15, 2009 1:48 PM

Front squat to Medicine ball:

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

Comment #321 - Posted by: Dr. Suess at August 15, 2009 2:22 PM

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

Comment #322 - Posted by: John Cooper at August 15, 2009 2:24 PM

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

Comment #323 - Posted by: BC at August 15, 2009 2:36 PM

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

much harder than back squats...

Comment #324 - Posted by: Kent/m/36/6'5"/272 at August 15, 2009 3:16 PM

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

Comment #325 - Posted by: JBGP at August 15, 2009 3:33 PM

4X 135# WU

205# 6X
215# last rep

Comment #326 - Posted by: Harlow - Ridgecrest Need Crossfitters at August 15, 2009 4:30 PM

M/29/6'4"/202

Rx'd

155
175
190
200
210
215 PR
195

Comment #327 - Posted by: Brian_Panther CrossFit at August 15, 2009 4:57 PM

115
135
145
155
165
175
185

Comment #328 - Posted by: Will C. M/21/155 at August 15, 2009 5:34 PM

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

Comment #329 - Posted by: brian hirt at August 15, 2009 5:41 PM

M/24/150 GregAwu

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

Comment #330 - Posted by: Y. Zhou at August 15, 2009 5:48 PM

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

Comment #331 - Posted by: jon h M/47/145 at August 15, 2009 6:26 PM

135-225-245-245-225x3

taking it easy - still recuping from linda yesterday

next time try 275

Comment #332 - Posted by: controlfreak at August 15, 2009 6:52 PM

Nice PR Bingo!

Comment #333 - Posted by: jon h M/47/145 at August 15, 2009 6:54 PM

185
205
215
225
225
245 (Failed)
235

not too terrible

Comment #334 - Posted by: rob_AF M/21/6'4''/200 at August 15, 2009 6:56 PM

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

Comment #335 - Posted by: gregorioz at August 15, 2009 7:20 PM

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

Comment #336 - Posted by: Rick Cantu at August 15, 2009 7:48 PM

f/39/5'5"/145

45
45
95
115
105
105
105

Comment #337 - Posted by: saracuse at August 15, 2009 8:12 PM

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

Comment #338 - Posted by: Ajax at August 15, 2009 9:37 PM

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

Comment #339 - Posted by: Julian at August 15, 2009 9:42 PM

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!

Comment #340 - Posted by: Ransom at August 15, 2009 9:57 PM

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

Comment #341 - Posted by: ryc at August 16, 2009 4:17 AM

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

Comment #342 - Posted by: ccfeldt at August 16, 2009 4:40 AM

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

Comment #343 - Posted by: 42elysium at August 16, 2009 4:50 AM

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

Comment #344 - Posted by: TomO/42/M/200 at August 16, 2009 5:26 AM

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...

Comment #345 - Posted by: heazza at August 16, 2009 8:33 AM

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

Comment #346 - Posted by: avitevet at August 16, 2009 9:02 AM

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

Comment #347 - Posted by: George Hernandez in Chicago at August 16, 2009 9:13 AM

At home with Ryan
115
135
155
175
185
195
205

Comment #348 - Posted by: Mad Max at August 16, 2009 11:16 AM

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)

Comment #349 - Posted by: Nicky F/45/5'2"/130 at August 16, 2009 11:16 AM

Did back squat instead.

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

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

Comment #350 - Posted by: Garnell at August 16, 2009 11:44 AM

24/m/175

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

Comment #351 - Posted by: NickR at August 16, 2009 12:16 PM

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

Comment #352 - Posted by: Headhunter at August 16, 2009 12:34 PM

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

Comment #353 - Posted by: cja at August 16, 2009 1:58 PM

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

Comment #354 - Posted by: Harpo m/42/5'7"/145 at August 16, 2009 2:51 PM

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.

Comment #355 - Posted by: jeremy griffethtalley at August 16, 2009 3:07 PM

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!!!

Comment #356 - Posted by: Matt Dawkins at August 16, 2009 4:02 PM

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

Comment #357 - Posted by: Anthony Rubino at August 16, 2009 4:24 PM

185
195
205
210 pr
210
205

Comment #358 - Posted by: John23/5'7/166# at August 16, 2009 5:54 PM

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.

Comment #359 - Posted by: Camille F/38/132/5'4" at August 16, 2009 6:59 PM

25s

Comment #360 - Posted by: mnf at August 16, 2009 7:48 PM

as rx'd

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

Comment #361 - Posted by: cory at August 16, 2009 8:18 PM

Had no idea where to start...

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

Comment #362 - Posted by: minusver at August 16, 2009 10:38 PM

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!!!

Comment #363 - Posted by: BlackCatX-Fit at August 17, 2009 1:55 AM

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.

Comment #364 - Posted by: Bphantom at August 17, 2009 7:05 AM

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

Comment #365 - Posted by: Jim D. 48 yom 165# at August 17, 2009 8:20 AM

23.m.135.65"

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

Comment #366 - Posted by: Francis Vu Nguyen at August 17, 2009 9:49 AM

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

Comment #367 - Posted by: Erik Fay at August 17, 2009 10:21 AM

135, 6 x 185

Comment #368 - Posted by: daddyo at August 17, 2009 11:48 AM

CFWU Mod'd x 3

5 x 3 Mod'd

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

Situps, Jumprope

Comment #369 - Posted by: F15E_WSO_M/47/6'/175 at August 17, 2009 12:42 PM

155
175
195
205
215 f
195
195

Comment #370 - Posted by: Dryw m/30/5'9/163 at August 17, 2009 2:40 PM

C-
last 4 sets @ 160

Comment #371 - Posted by: Jeff & Charity @ CFSnohomish at August 17, 2009 3:04 PM

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

Comment #372 - Posted by: JLG m/47/165/5'10" at August 17, 2009 3:08 PM

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

Comment #373 - Posted by: Jeff & Charity @ CF Snohomish at August 17, 2009 3:10 PM

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

Comment #374 - Posted by: Antun Karlovac at August 17, 2009 3:55 PM

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

Comment #375 - Posted by: EVAN at August 17, 2009 4:36 PM

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

Comment #376 - Posted by: colton at August 17, 2009 5:43 PM

@thegym


155
185
195
205
215
225
235

Comment #377 - Posted by: stinker [27/m/160#] at August 17, 2009 5:56 PM

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

275 old PR

Comment #378 - Posted by: Arthur m/34/5'11"/170 at August 17, 2009 6:58 PM

185
195
205
225
225
225
225

Felt good

Comment #379 - Posted by: TonyZ 25/M/175/5'10 at August 18, 2009 2:11 AM

225
245
255
265
275
285
295

Comment #380 - Posted by: Rosie in Atl at August 18, 2009 5:30 AM

32/m/6'2"/205

225
245
265
275 (pr)
275
255
255

Phil 4:13

Comment #381 - Posted by: EricB in IL at August 18, 2009 7:06 AM

M/20/6'1"/204

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

Comment #382 - Posted by: Meat at August 18, 2009 7:20 AM

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

275
275
265
265 (F)
265
265
255

Comment #383 - Posted by: AndrewE at August 18, 2009 7:45 AM


155
175
180
185F
175
185

5x165

Comment #384 - Posted by: Oliver AA at August 18, 2009 8:33 AM

M/35/6'/205#

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

Comment #385 - Posted by: EREK at August 18, 2009 9:05 AM

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

Comment #386 - Posted by: bmizzlle at August 18, 2009 9:26 AM

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!

Comment #387 - Posted by: Phoenix at August 18, 2009 12:26 PM

as rx'd

185
195
205
215
225
250
275

Comment #388 - Posted by: matt b grand cayman at August 18, 2009 1:41 PM

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

Comment #389 - Posted by: pelch at August 18, 2009 2:52 PM

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

198
198
187
187
187
187
187

[198]

Comment #390 - Posted by: JonK at August 18, 2009 2:57 PM

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

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

Comment #391 - Posted by: Crix (m/38/5'11/173) at August 18, 2009 3:28 PM

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

225
275
275 (hurt the leg)
225

275 felt great.

Comment #392 - Posted by: christian at August 18, 2009 3:33 PM

135
155
175
195
205
225
235 (f)

Comment #393 - Posted by: Miyagi 29/m/168# at August 18, 2009 3:54 PM

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

Comment #394 - Posted by: troy at August 18, 2009 4:07 PM

185
195
195
195
195
205(pr)
195

Comment #395 - Posted by: GU997 at August 18, 2009 4:18 PM

(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.

Comment #396 - Posted by: Mike Scott M/43/5'10"/210 at August 18, 2009 5:24 PM

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

Comment #397 - Posted by: Spanky at August 18, 2009 6:14 PM

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.

Comment #398 - Posted by: Elchanan at August 18, 2009 8:31 PM

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

Comment #399 - Posted by: Dan in West Chester, PA at August 19, 2009 4:06 AM

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

Comment #400 - Posted by: Mike Honcho M/30/5'10"/170 at August 19, 2009 6:40 AM

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.

Comment #401 - Posted by: bearcat(m/42/208) at August 19, 2009 8:19 AM

75
95
105
115
125 PR
135 fail

Comment #402 - Posted by: biff f/27/5'5/140 at August 19, 2009 12:16 PM

155
175
185
205
225
235
245

Comment #403 - Posted by: al deezy (32m-155) at August 19, 2009 1:43 PM

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

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

Comment #404 - Posted by: Louis Herrera 50 70" 179 at August 19, 2009 6:08 PM

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

Comment #405 - Posted by: ecp2 at August 19, 2009 6:43 PM

225
230
225
225
235
235
235

Comment #406 - Posted by: dcyn at August 19, 2009 8:44 PM

m/5'11/28/185

185
205
210
215
220
225
235

Comment #407 - Posted by: mike cammarata at August 20, 2009 5:22 AM

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

Comment #408 - Posted by: jbear 35/m/6' 220 lbs at August 20, 2009 5:34 AM

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

Comment #409 - Posted by: rwf M/32/5'9"/200# at August 20, 2009 5:58 AM

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

Comment #410 - Posted by: scubasteve 37 170 at August 20, 2009 6:35 AM

28 male 196

135
145
155
165
185
195
205 pr

Comment #411 - Posted by: Birch at August 20, 2009 7:10 AM

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

Comment #412 - Posted by: luna at August 20, 2009 11:01 AM

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

Comment #413 - Posted by: soccerman/23/182/6' at August 20, 2009 6:15 PM

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"

Comment #414 - Posted by: RB at August 20, 2009 6:19 PM

135
155
175
185
195
205
215f

Comment #415 - Posted by: MJ @ Practice CF at August 20, 2009 6:57 PM

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

Comment #416 - Posted by: JT at August 21, 2009 2:20 PM

31yo/M/6'4"/225

198-220-242-252-264f-264f-198×3

Comment #417 - Posted by: Damon Mosley_CFRX at August 21, 2009 5:17 PM

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

Comment #418 - Posted by: MikeyPaul - m/27/5.8/170 at August 21, 2009 7:16 PM

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

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

Comment #419 - Posted by: Richard 31yom/6'4/95kg at August 22, 2009 2:49 AM

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

Comment #420 - Posted by: Aaron T. 28/155/6'/M at August 23, 2009 12:23 PM

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

Comment #421 - Posted by: bcb373 at August 24, 2009 7:19 AM

CFWU x 3

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

Comment #422 - Posted by: Tim U at August 24, 2009 6:17 PM

225
225
225
245
265
275
285

Comment #423 - Posted by: Paul S_31/185/6'0 at August 24, 2009 6:30 PM

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.

Comment #424 - Posted by: jrm at August 24, 2009 7:08 PM

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

PR by 25 pounds!

Comment #425 - Posted by: Latham M/29 at August 24, 2009 10:35 PM

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

Comment #426 - Posted by: EdC at August 25, 2009 5:58 AM

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

Comment #427 - Posted by: Dani at August 25, 2009 5:29 PM

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.

Comment #428 - Posted by: Matt A at August 25, 2009 6:58 PM

34 year old male 206 lbs.

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

Comment #429 - Posted by: kgw at August 26, 2009 10:35 AM

43 yom 204 lbs.

1 1/4 mile run and 40 situps warmup.

135
155
165
175
185
195
205

Comment #430 - Posted by: Speedster at August 26, 2009 11:22 AM

m/30/6/200

185
205
225
245
265
275
285

I believe that is a PR for FS

Comment #431 - Posted by: Andy A at August 26, 2009 11:26 AM

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.

Comment #432 - Posted by: nashville steve at August 26, 2009 6:37 PM

M/34/185

280 - PR 7th set

Comment #433 - Posted by: Browler!!! at August 26, 2009 6:40 PM

115
135
155
175
185
190
195

Comment #434 - Posted by: footdoc at August 27, 2009 6:20 AM

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

PR by 25 lbs.

Comment #435 - Posted by: Latham Fell M/29 at August 27, 2009 11:02 AM

135
155
185
135
45

quit early, the exercise strained my left knee.

Comment #436 - Posted by: EMelton at August 27, 2009 11:46 AM

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

Comment #437 - Posted by: gepeto at September 8, 2009 1:54 PM

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)

Comment #438 - Posted by: EM at September 9, 2009 6:15 PM

135
185
195
205
215
225
235(f)

Comment #439 - Posted by: Nick M/25/203/5'11'' at September 11, 2009 10:03 AM

29/m/185

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

Comment #440 - Posted by: MoGreene at September 13, 2009 4:48 PM

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

Comment #441 - Posted by: ac at September 15, 2009 4:35 PM

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

Comment #442 - Posted by: ac at September 15, 2009 4:38 PM

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)

Comment #443 - Posted by: Manchild at October 1, 2009 12:32 PM

6'2/42/185

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

Comment #444 - Posted by: Jeff A at October 21, 2009 3:53 PM

M/27/6"/165

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

Comment #445 - Posted by: Alan firth at October 27, 2009 6:23 PM

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

Comment #446 - Posted by: Jordan at October 8, 2010 6:11 PM
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