Oh thank you, thank you for the early post AND strength work. It isn't said nearly enough- Thanks Coach!

Biggest challenge will be going to bed early enough tonight. Puttin ya in mah pocket Cookie!

Ya no burpees

Great early post. Can't wait to get on it!

Beautiful pic of Gillian - is there any other kind?

What was Gillian doing at Camp Barrett??? I guess the real question is, since those are the O-course ropes.....what was her time on the O-course?

awesome early post, thank you. Can think about tomorrow's wod while eating dinner tonight!!! Fish tacos and front squats will go great together.

I'm going for 2 X BW, thanks Coach.

3-2-1-GO!

Thank you coach.....awesome workout love the early post..no abs or burpees!!!! HOOAH

Gillian, this is your mother. You are scaring me! Get down from those ropes RIGHT NOW!
Love, Your Mama

Gillian,
Lady, you are lovely! Have fun with the USMC.
-Karen

Wow! such an early post. I will definitely have to bring it tomorrow morning. PR hear I come!

Gillian,
You are an inspiration! Your strength and poise are unmatched.

Is it just me, or does every photo of Gillian belong in a Smithsonian art exhibit? Unbelievable...

10 pull ups
25 push ups
8 db rows each arm(65#)
Row 250m

10 Rounds - 27:52

22m/180/5'11

My friend saw the picture, he says he thinks he saw he walking on her hands somewhere in new york. Apparently faster than the normal people lol.

Just did a Back squat number yesterday, should I do Annie today and then work back into the week tommorow?

I was just starting to feel good about my gymnastics abilities, and then I see this photo of Gillian doing a perfect L-sit in the sky. I guess I have a long way to go.

Let me be the first to say - that is one adorable dog.

I so knew it ! Glad to do thid WOD, in the morning tomorrow !

Yes!!!!!

Love this!

LOVE THE PICTURE GILLIAN!

I love the post from your Momma~#10!!

Strong and beautiful! You never cease to amaze with your poise, flexibility, and strength.

Nice video clip. Khalipa's back hair can snatch more weight than me.

i am a day behind going to do annie tomorrow got a 50 mile run on sat....wish me luck

I love the vid, I feel vindicated almost because I have been doing them right since I started crossfit and have seen a lot of others not lowering the hips. It never looked like they were doing the work that I was and now I know it to be true.

Love the dachshund running around in the vid too.

Gillian in my backyard and no phone call or even a star cluster. Thats neighborly NY love for ya.

8:53 (PR)

could someone please gimme an idea of how heavy to go on these.im 6' and 180 lbs but still kinda new here and would love any ideas on how heavy to go here(started cf on 7-27-09)

BTW Gillian youre the S##T girl keep inspirin us all!

m/48/179

Front Squat, 3 reps, 85/95/135/185/205/225/235

Felt strong tonight. All reps down to a D-Ball. A bit short of my 3 rep PR of 250 but my form was very solid. So I do not feel so bad about my performance.

Also got in 1.5 hours of BJJ tonight including 30 minutes of roll time consisting of 10 rounds of work (2 minutes/round) followed by 10 rounds of rest (1 minute/round). Played well.

My son Luke (m/13/128) also did the wod tonight:

Front Squat, 3 reps, 85/95/125(PR)

Luke's form was good and he looked strong. Excellent job, Luke - keep up the good work!

From a happily married man with two wonderful sons, Gillian, you are awesome.

J-Bird:
Go Heavy and hard, within your comfort levels obviously. Id say after a good warm up start with 175 ish if you can breeze through air squats. If air squats still kill you start with 135. adjust warm ups accordingly..cant wait to do this on my way out the door. Hoping for PR of 325! 3-2-1 go!

Mmmmmm.....Gillian. Boom chika wow WOOOOW!!!!

thats a real women!!!!

#36 madcow

I never get sick of seeing Gillian. Great athlete, and she presents herself very well in every video/interview. Fantastic ambassador for crossfit.

#36 Spanky

Nice job to both you and your son Luke. Three front squats at body weight for a 13 year old is outstanding. He will be kicking your butt in no time.

Went in too eager.
1)225
2)275
3)285 F
4)275
5)275

Still sore from jumping up and down yesterday

95
105
115
120
120

Had an issue with getting the bar situated on my upper chest but by the 4th round it was good

People think I'm crazy for loving this, but I do...CrossFit rocks!

#1 Pony- GET IT GIRL!! lip gloss and tall socks.... actually my squats have been better barefoot... so lip closs and french pedicure ;) Lookin to see a big PR from you mama!!

Thanks for the dips vid! I've been doing full ROM and can only do a couple of reps of that, and have seen people pump out a lot more with bent torsos... wondered what the difference was. The vid explains it and covers kipping as well.

Oh the fun times I had on those very ropes! Our police academy has our officer survival training on that o course. Fun times! I look forward to going there in May for SWAT school!

Anyone know how long to rest between sets?

#39 Kevin C
Thanks. Nothing fires my son up more than smoking me on a wod and then watching me post the results for the whole world to see!

#45 Dustin S.:

As long as you need to.

All in kg's:

CFWU x 2
60
65
70
75
80
went for another 3RM of 80 but couldn't get the last one out. Looking forward to tomorrow.

Hey FRAT - hope all is well

kgs

65-70-75-80-85

then

Annie

as rx'd

7:53

PR by 1:20

m/44/185

225-225-235-235-235

135-140-145-150-155

first time. As Rx'd

m/36/212/5'11

as rx'd
135-155-175-185-195

Messed that one up
135-155-185-195-205

Belay my last.

RING DIPS Q
what about the forearm rubbing against the rings? it's much easier than if you consciously avoid this. anyone agree?

CF WOD 185 each set

CFE Heavy Tosh 3x(200-400-600)
15lb vest 6% incline 7:30min/mile

5 sets of 3 reps w/ 245.

m/41/5'6"/145

185
185
195
195
200(pr)

95-95-105-115-135

Looking forward to this, but I don't have a lot of weight (Probably 50Lbs), I might do a David Dunn http://www.internationalhero.co.uk/d/davedunn.htm

;-)

Is Gillian in the Marine Corps now? I'm at Camp Barrett right now, haven't seen her around?

M/41/5'11"/185

145
155
170
175
180 (2X)

140, 160, 180, 190, 190

225 x 3
245 x 3
265 x 3
275 x 3 - tied PR
280 x 2 - failed on 3rd rep

Normally front squats feel really strong for me. Everything past the 2nd set was a real effort.

Rhabdo : back to the blog

http://www.guerrillafitness.net/_blog/Rhabdo's_Revenge

F/26/5'10"/159

Did 4 warm-up sets at #55, 65, 85, 95.

Then did 3-3-3-3-3 at #105.

Last time I did front squats (which was the first time!) I only lifted #75. New PR today! Can't wait to beat it again next time.

Someone please post Gillian's obstacle course time. Pretty please?

50m/5'10"/217
Combined workouts
5 x 3 front squat (#135)
dble unders (simply doubled the required skips and did regular skips) 100-80-60-40-20 and did 50-40-30-20-10 sit ups. total time (with 4.5 minutes stretch afterwards):21:10
Yesterday, ran 2.5 miles at easy pace 17:43 and did CFWU x 3

M/195/31

185 x 3
205 x 3
225 x 3
235 x 3
245 x 3

Need to bump it up next time

WOW whats with all the Gillian bashing?(Sorry but I think shes smokin!) They must be new to Crossfit and not understand the concept behind what we do. Its ok guys (#30 and #35) we forgive you and still support you.Lift hard and hit your PRs today.3,2,1 GO!!!! Thats the attitude Crossfit has taught me. How Bout You?

Thanks #33 gonna try it first thing this AM,just built a rack out of 6x6 posts for the squats.goin heavy today.

“Death by Front Squats”

For the first minute, do 1 Front Squat
Second minute, do 2 Front Squats
Etc.

Continue until you are unable to perform the required amount in that minute.

First time doing this WOD. Legs went numb. Stairs are not good.

17 rounds +17 FS (95#) = 170 front squats

You've got some beasts working here.

Rookie - 2nd week, got:

135
145
155
165
175

Probably could've started higher, wasn't sure on Front sqts, haven't done those in almost 10 years. God I love these workouts!

Pilates routine to warm up.

Front squat 3-3-3-3-3: all completed with Mr. Duffel

As R'xd
145
165
185
205
215x1

Been awhile since I've done these...95, 115, 135, 155, 165....started out a little light then ran outta gas toward end..

CFWU

On Smith machine.
100
100
115
115

from clean
95

not happy at all with front squat performance. Need to work on form and flexibility.

5 min Jump rope work WU

45/45/95/115 x 3 WU sets

130/135/140/145/150PR

PALEO works :)

155-155-155-155-135

Jason-big and ripped ol'boy!

Gillian-looking as strong as the pillars that are holding you up!Gillian is a masterpiece! Those saying differently, have yet to meet her in person!

Good to see some old faces, "our founding fathers", b-boy, Greg A..brings me back to the begining days 3 1/2 years ago when I would watch your videos and say "man, I want to be able to do that like that!" Inspirational even today!

Thought I'd drop in with some love!

Train Hard and Push Through IT!

Strong lil Pony-pony lil pony
Spidey
Fit Mom in CT-be vistiing your place during the holidays fyi
Mac
J-bird
Cookie-where's Herm at
Rookie
Rhabdo
Hillbilly
much Love to you all and hope this finds you strong, healthy and happy!

Train Hard and Push Through IT!

135 X 3
155 X 3
175 X 3
185 X 3
195 X 3
May not have gotten low enough on the last set, could not tell.

This is my second time doing front squats. I had a friend show me proper form. When I had trouble maintaining proper form on the 165 lb sets, I stopped. This would be a PR today, but I know I can go higher. Next time I will go for body weight plus.

135
145
155
165 6 reps

One team, one fight.
165 6 reps

WOD #10
Started too light
50kg
60kg
80kg
90kg F (one rep)
80kg

M/63/199-Front squat 3-3-3-3-3 reps

179-184-190-195-195 PR!

Tony,

There are two issues with the dips video that shouldn't be used interchangeably. One is range of motion, which is the difference in angle achieved by the elbow and shoulder from bottom to top.

The height that the hip moves from bottom to top is not itself range of motion. That's the height, or displacement of the weight, which determines total work.

These two concepts interact as follows: when the hip displacement is reduced in a cheat dip through the torso leaning forward, it could reduce the elbow and shoulder angle (ROM) at the bottom position. However, I think your point in the clip is not really ROM, but more about the difference in work effort in a strict dip vs. the cheat dip, which is related to the hip elevation.

31/m/5'10"/210

155
175
185
190
195

Wasn't feeling "it" today...

m/21/158lbs/69''

First time doing front squats, very unique balance set.

as rx'd
185 lb
185 ''
185 ''
200 ''
200 ''

213 lbs

Gillian, you are beautiful!

235 PR! Up from 215 as I recall.

Day 2 of hard routine.

Go Navy!

m/29/5'11/168

70-80-90-95-97.5(f) kg

m/29/197/71

as rx'd
185
185
205(2fer'd)
195
195

The Mac: M/37/220(PR)

155-175-185-225(attempted lost form at 2)-185

added 4x100m and 10 tire jumps 24" then at the end we did 20 tire jumps(high steps) at 30"

26/m/5'11"/177
135-155-185-225-265(PR)

The bar was really cutting off my breathing by pressing into my throat. Is that normal?

F/22/5'9"/163

110x3
120x3
130x3
140x3
150x3
160x3

135 x 10
155 x 3
185 x 3
205 x 3
225 x 3

next time start higher, maintain through sets.

Wow am I glad I made a squat rack. much easier this way. Lots of PRs today inspired me to push a lil bit harder today and came up with this.

145
155
165
175
190 PR by 45lbs
(thanks AGAIN Crossfit)

But boy do I need tommorrow!

maybe im doing it wrong but i dont feel comfortable with that much weight on my throat......

BTW for all beginners like us RATB's in Kansas like our name:

R est
A nother
T ime

B ......

Pushing Your Limits is the name of the game and we love the Blood and Sweat and Tears of the Game ....keep your heads up!!!!!

bw 165

245x3x5

145
165
195(pr by 10#)
195
165 x 5(wanted to do a depth and form check)

happy about the pr could have gone for more but still afraid of dumping the weight in the globo.

m/32/6'6/244

95
105
115
125
130

132
142
147
152 (PR from last time)
154 (failed on 2nd rep)

3-3-3-3-3 of
175# Bench press (PR :) )
135# Front Squat (first front squats!)

4:58

#74 Pony - Y-E-S!! That's what Im talkin bout!! wAY TO GET IT!!!PALEO WORKS!! So proud of you girl!!! #77-JroCk - Herm is a busy man these days!! He has finals this week, keeping up with clients, his blog and level 2 cert this weekend!!! Im exhuasted just typing that! He will return in full force shortly :)

185
195
205
225
235f

225f
135x5
still waiting on foot to heal

m/32/5'9"/170

155
175
185
190
195

Way off my PR but I need the rest.

maybe next time

Cody: It is going to be uncomfortable, there is no way around it. That was the hardest thing for me to wrap my head around after coming away from weight training exclusively to crossfit. "This hurts" I often found myself saying, but as the old saying goes...its no pain no gain.

31/M/190

as rx'd

135
165
185
210
230

24/m/210
95
105
115
125
135

getting back into it after a long break.
Semper Fi.

25/m/5'11"/205ish
275-285-290-295(failed 3rd)-295f (got 0)

ridiculously weak today, partially due to sore back from Sunday. My previous 3 rep max is in the 250-265 range.

3x 177
3x 177
2x 199
3x 177
3x 199 (form was pretty bad on the last rep).

Did Diane and Annie yesterday, so low back was feeling pretty special.

185/205/215/225/225
(for ref, my last 1RM of FS was 275)

Thanks for the Video Tony!! I have been saying this about Ring Dips when i see that athletes are just moving the Torso is not full range of motion! Thanks for posting this!

Hi kids,
I don't have a lot of love for the front squat. I guess it doesn't have a lot of love for me either.

155x3
165x3
175x3
185x3
195x3

Male/150lb(big breakfast)/26yrs

Much love,
George Wallace

Laura: 65-85-105-115-125

Nate: 135-155-185-205-225

140,150,160,165,170

m/44/135#/5'5"

M/23/185/5'10

190
195
200
205
210(PR)

M/49/153/1-1-06

CFWU x 3

Used CFSB protocol

45 x 10
95 x 5
135 x 5

155 x 3
175 x 3
185 x 1
195 x 3 PR

205 x 20 x 1 PR

Will catch up with "Annie" tonight if time permits.

135x3
155x3
175x3
185x3
200 x 4 PR

45
65
95
115
125
135 (iffy on depth)

Last part of my post should read:

High Rep Back Squats
145 x 20 x 1 PR

195
205
225
235
245

135-185-205-225

depth was good but too much pressure on my wrists means Im not doing it exactly right.

THis was more of a gaging workout as I had never actually done this one.

Complet CF warmup

105
115
125
135
145

Next time will start at 135

CFWU x 2 then

95 x 5, 135 x 3, 155 x 3, 185 x 3 (warm ups)

225 x 3, 235 x 3, 245 x 3, 255 x 3, 265 x 3, 275 x 3. Stopped there. Didn't even attempt 285-295.

Finished with knees to elbow / push ups 50 each

M/31/5,8/185

M/31/6'3"/205

Fran As Rx'd: 4:51 (PR)

CFWUx3

135x3
155x3
170x3
185x3 PR
190x2~couldn't hold onto the last rep, still happy with the performance.

Go get 'em everyone!

95-105-115-125-135

135,145,155,165,175

775 total
previous 725

# 124 Fit mom indeed that's impressive

185
195
205
215
225 PR

M/22/6'2/160

95
115
135
145 - failed first rep
140 - failed 3rd rep

worked on form. Next time start with 125 or 130

41/m/176cm/72kg

70-80-90-92.5(PR)-95(failed at rep 3) all kgs

(last time 70-80-90-95(failed at rep 2)-90)

Cg E-City CrossFit
Leary;
185, 225, 245, 255, 265
Beidler;
185, 225, 245, 255, 275f

85-90-95-100-105-110 (trying to find a good max for 3)

Last time I did this was in May, 70 for 3 lol
PR

I CANNOT stress enough what a difference good coaching makes. My strength has taken off like a rocket with a little great coaching!

M 30/190/5'9"
225
255
270
270 plus clips, fail after 1st attempt 265 complete
265 plus clips

135,135,135,135,155

155
170
185
195
205 f
Back was tight and sore today from Diane. I bailed on 205, I should have tied harder.

275
285
295
305
315

m 5'10/190/29

185x3
205x3
205x3
225x3
225x3

did 30 sit ups between each set

M/26/140/5'11"

160
170
180(PR)
185(PR)
190(PR)

115
135
145
165 PR
185 PR

ill start higher next time

95
95
115
135
135

As rx'd

185-205-225-245-265f

felt weak

500m Row
45x5, 135x5

WOD
185-205-225-245-265

Feeling the effects of Monday Night Football. Probably could have gone a little heavier. I tried to do a rd w/the boot on... I can't even say how that went.

Get some, Go again!

M/46/70 kg
3xCFWU

WOD 70kg, 72½, 75, 77½, 77½

265,265,265,275,265

33/m/210/6'5"

225x3
245x3
245x3
245x2 (failed on 3)
225x3

105x3
115x3
120x3 back rounded on reps 2 & 3
115x3 left knee caved in on rep 3
115x1 tried to keep knees out and just failed on 2
95x3 for form

3X CFWU (no OHS)
WOD as RXed
10 X 45
6 X 95
135
155
175
205 pr
225 (f)

95
105
115
115
120

CFWU x 3 - replaced ring dips with 5 HSPU

Front Squat 3-3-3-3-3

45x5,95x5
115x3,125x3,135x3,155x1F,145x1F

Previous PR was 115 for triples and didn't have a PR for singles, so the new single PR is 155. The flexibility is coming but slowly. :-)

Cashed out with 3 consecutive strict muscle-ups. :-)

Made up "Annie" I am terrible at DoubleUnders something I really need to work on so no subs for me Rx'd 25:31...Blah!!!

Then moved right onto Front Squats, my last one rep max was 275. Today
225-235-245-255-265

Since I started doing CF faithfully everday after my cert in Feb. I put on muscle mass and my weighted WODs have really improved as well as my Metcon's. My run time has gone to crap though..Booooo!!!
I know it is due to the additional weight I am now carrying around. Has anyone else had this problem?

135,145,155,165,175lbs

3 sets:
straight arm dumbbell rows 35lbs
sternum pullups
rack lockouts 120lbs

M/44/5'9"/165lb.
First time doing Front Squats. Working on form so stayed light.

As Rx -
105#
125
135
145
155

135/145/155/165/175

135
155
175
185
205
205

125
130
135
130
130

Not a PR kind of day:(

215-225-235-245-255x1(F)

155-165-175pr-180pr-165
95-105-115-120pr-95

Plus CFE
12 degees 6.7mph Tabata

next up to 7 mph

185 on smith with Konantz

3x245
3x245
3x245
3x245
3x255 pr

ridiculously weak today, partially due to sore lower frontal area from Sunday. My previous 3 rep max is in the 251-266 range.

3x 178
3x 179
2x 200
3x 178
3x 200 (thong was too tight on the last rep).

as Rx'd

3 x 185
3 x 185
3 x 185
3 x 155
3 x 155

1st time through this workout; cut weight on sets 4 and 5 to work on form and make sure I continued to reach the bottom point.

Front squat 5x3 185-195-205-210-215.
Warmup: 4 min. easy row, light front squats.
Cashout: floor power cleans 3x3 135-155-175; Deadlift 3x5 315-365-385.
Sets of 6 KTE between all weight sets.
New 3RM front squat and a new 5RM deadlift? (not sure – bad records).

24/m/175

245
265
275
285
295 barely. made all 3 reps this time.

m/42/162/6'

135, 155, 175, 195, 190x1
max 3-rep last time: 185

M/39/250/74"
95
135
185
225 (on slider rack)
275 (on slider rack)
315 (on slider rack)

46/m/145

185
225
255
275
290 x 2 (failed on 3rd rep)

200% bodyweight

185
225
245
265(PR)
275(PR)

3,3,3,3,3

185
205
205
225
235 (pr)

good solid form throughout, deep squats

m/175/30/5'7"

one day behind. new to doubleunders alot of restarting. so i which to tuck jumps.

19:39

didn't realize jump tucks take so much out of you.

165, 175, 185, 195, 205

last two sets were PR for one rep let alone 3!

185
205
205
185
185

135
135
145
145
155

135
155
175
190
200 - PR! (200lbs was my 1 rep max when I was 10lbs heavier!)

135
145
155
160
165

135 all five, have to try bumping it up next time now that i am starting to get the muscle memory!

175
180
185
190
195

m/38/76/205

165
165
175
180 PR
165

3rm PR by 5#

m/38/195/6

135
145
150 x2
145
145

As Rx'ed

145
155
160
165
170

All too easy. Need to go heavier.

180 185 195 200 205

185-195-205-225-245

245 was my 1 rep PR prior to this. Will go heavier for a new PR next time.

135
145
155
165
175
10lbs lighter than last time/spent too much in the warmups must have burned out...
Start at 145 next time

M/23/6'1/180

185 x 3
195 x 3
210 x 3
220 x 3
230 x 3 PR (I think)

Full olympic front squats, A2A. Feels good to be back in the swing. Metcon later tonite.

1- 80kg
2- 80kg
3- 90kg
4- 80kg
5- 80kg

CFWU x 1
Mobility Drills
Warm Up Sets

W.O.D. :
135 x 3 for all 5 sets
form was good and i kept it light today to let my back recover

Stretch

185x3
225x3
245x3
245x3
245x3

m/26/5'11''/177

1-95
2-135
3-145
4-155
5-165

Really sore back from the deadlifts

3 at 135
3 at 155
3 at 175
3 at 195
3 at 215

ten min warm up on elliptical

95 X 3

105 x 4

135 x 1

2.8 mile run

185/195/205/225/235

We don't have a rack here at my gym, so had to do them on a Smith. Between my lower back/legs being tight from yesterday and not having done a front squat in 4 years, I decided to go lighter today.

Our gym is celebrating it's 14th anniversary tomorrow by having a competition with the FGB4 workout. Should be a good rest day! :)

135
155
185
205
225(pr by 40lbs.)

m/27/225/6'2"

185 x3
225 x3
245 x3
255 x3
265 x3 (PR)

Made a huge gain today from last time (40 lbs)

185 x 3
195 x 3
205 x 3
215 x 3
225 x 3 (PR)

WOD - 155/ 165/ 170/ 175(fail on 3)/ 175(fail on 1)

135 x 5

as rx'd
135
155
180
200
210

front squat x 3:

205lbs
215lbs
225lbs, failed on 3rd rep
220lbs, wobbly
215lbs, fail

220lbs x 3 09/15/2009
225lbs x 3 06/23/2009
215lbs x 3 05/04/2009
215lbs x 3 03/25/2009
205lbs x 3 02/22/2009
185lbs x 5 01/08/2009

m/27/5'5''/149

154/198/242/253f/242

185-185-195-195-185

135
165
185
195
200 (pr by 5#)

btw: 154

165
175
185
190(15# more than my 3 rep PR)
195(only got 1 rep)

as rx'd
185/205/225/240(f)/240(1)

not what I wanted, back a little sore - didn't help.

practice session. i just cant get the hand/arm placement down for this at all.

135
135
135
135
155

199x3
209x3
219x3
229x3(pr)
239x3(pr)

mixing kg's and lb's make funny weights

woo hooo!!

3-3-3-3-3 as rx'd

115
135
155
185
205
225 (PR !)

Hey-

20 chins, 20 dips, run 2 miles

FSx5x3 205/225/235/240/240

M/50/200/5'10"

-K

145,165,185,205,205

Training for the Raw World Powerlifting Meet this October.

Beltless Back Squats:

230x3
235x3
240x3
240x3
225x4

4735 total pounds lifted. Not bad - back in May one set of 245x2 nearly buried me.

Today's WOD: Front squat 3-3-3-3-3 reps

135x3
145x3 for last four rounds. Started the sets immediately after back squats. 1 minute rest break between rounds. Very easy ATA sets....145 doesn't feel heavy after 240.

Want to do the Annie WOD tonight if I have time before dinner....

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 7” stack x 10.
Front squat 45lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

Front squat
160lbs x 3
170lbs x 3
180lbs x 3
190lbs x 3
205lbs x 3
3 minutes rest per set
Foam roll after
Compared to 090623: +5lbs each set

90 x 4 x 5 sets; no more weights at my house. . . Must goto gym next time!

quick Burgener WU X3

95 X 5 WU
115 X 3 WU

185 x 3
205 x 3
205 x 3
205 x 3
205 x 3 needed spotter on last two reps.

This is heavy for me. Feel like I'm going to have a hernia. Maybe I need a belt?

185, 205, 215, 220, 225

F/36/112/5'2"

CFWUx2

45x5
65x3
95x3

105-110-115-115-120F

Annie

10:42

Double unders were really crappy-kept missing like crazy until the last 2 rounds. Maybe my legs were tired from the squats or something. I know I can do a lot better than this, but it was a PR from last time when I did alternating single/doubles.

as rx'd
155, 165, 175, 185, 200

started light today because of the knee

185
205
215
225
225

as rx'd

55, 65, 75, 75, 70

first pure-strength workout, hooray!

Really had to focus on form with this one. Not too happy with initial results, but they got better. I guess that is what practice is for.

All sets 95#.

Sigh. Accidentally did overhead squats. No wonder I only went 95#.

could not do squats as have bad knees so did 6 rounds of
400 metre
10 push press 120 lb
for time
20:18
M 45

M/30/5'9"/175
155
175
185
200
205

m/27/5'11''/202

Front Squat: 155/165/175/185/195/215/225
Bench: 225/235/245/265/275/285(1)
20-15-10-5 reps in 8:29 of DB Fly, DB Skulls, DB Curls, Dips, Plyo/Med Ball Ab Scissors

C: 225,225,235,245,245X2

BG: 135,135,145,135,135

"Annie" as my warm up,
sub Tuck J and unanchored sit ups
= 6:44

FS rep 3:
135
145
145x2, F coming up on 3rd rep
145x2, F coming up on 3rd rep
140
140
140- wanted to get in one more set

Strong Lil Pony- you are on FIRE these days! Great job! I saw your CFT from the other day too, super job!

Fit Mom- 190! I am blown away! Outstanding!

Erin

Mark
155,165,170,175,180PR

225
250
255
260
265(failed last rep)

M/42/6'/275

as rx,d
215
225
230
235
240 new PR by 8 lbs!

rxd

cfwu x2
45 x8
135 x3

225
245pr
255 x1
225 a2a
225 a2a

as Rx'd

60kg
80
90
100
100kg

got up to 230 lbs (pr by 5 lbs)

185lb
190lb
195lb
200lb
205lb (f 2nd rep)

m/24yrs/220lbs

275 X 3
280 X 3
285 X 3
290 X 3
300 X 3

I have finally reached the point where i'm getting stronger and maintaining weight as opposed to losing and getting weaker...feels good!

225
245
245
255
265 (2x)

55# Split Squats
5/5
5/5

37/M/5'10"/220lbs

225,235,245,255,265 (pr)

36/F/5'2"/135 lbs
45,55,65,75,85

CrossFit chicks are so hot!

keenan/m/39/73/208

cfwu x 2 subbed 5 muscle ups for pullups/dips

115-120-125-125-125

All reps to 10 inch thick (approx) heavy bag on its side

felt pretty good about wgt, but no proper squat bar so I had to improvise and that kept wgt low.

145-155-165-175-185
matched PR

185-185-205-225-225

135 x 3
150 x 3
165 x 3
180 x 3 (pr)
180 x 3

Stayed at 180# because I wanted my reps to be rock solid with good form which they were.... A good day.

Thanks Lauren, Coach, and HQ staff for another great cycle!!

225 235 245 255 265
felt good today about 2 minutes rest between sets

m\40\170\5'10"

NOT as rx'd

Box Front Squats

7x70
7x70
7x70
7x80
7x80
7x80
7x80

WOD F/S 3-3-3-3-3
90kg-92.5kg-92.5kg-90kg-90kg
all down on p.b's,not there the night !
then d/l 3-3-3-3-3 , all at 135kg,just for form.

f/34/5'/110

WU of 65x3 85x3

105/105/110 not good form/105/105
...So good to know that others also had sore backs. Would have liked to be a bit heavier...

38M/5'10"/168#

W/U: jump rope, 100 double-unders; 17 ROM exercises.

As Rx: 225-235-245-245(x1)-225-225.

C/D: 135# SP, 1x5; 145# SP, 1x5; 155# SP, 1x2; 160# SP, 1x1; strict pull-ups, 1x20.

Last time I did 2 sets at 245#. Just didn't have it in me today.

Front Squat:

132 x 3
143 x 3
154 x 3
165 x 3
176 x 3 (pr)
187 x 3 (pr)
198 x 3 (pr)
202 x 2 (pr) (failed 3rd rep)

M/190/36

135
155
185
205
225(new pr)

M/47/66"/135

CFWU

No squat rack or stands here back home, had to clean weight first, so modified to 5 reps each:

All 145's

Love my new Hi-Temp bumpers! Money well spent!

M/190/36

let me add these are ass to heels-not pussy parallel like so many strive for........sorry if you do crossfit have some fuc....ing heart

135
185
225
235
245F
225

m/40/6'0"/192

I should have looked at last time - then I would have pushed harder. Ended up doing exactly the same work this time.

3x 135
3x 155
3x 175
3x 185
3x 195

D
@ 17's temp

135 X5
155
175 (PR)
185 (PR)
195 (PR)
135 X5

wrists felp better

M/41/185

As rx'd:

155
175
185
185
195 (PR)

It's a puny for a guy my weight, but a PR nonetheless. 200 and up next time.

More better faster

wrist was bothering me so did back squats instead.
185
205
225
245
265

been awhile since I've done heavy squats not a personal best but good enough for a first time in a long time.

wu x 10 x 3: pull, be, dip, sit, push, squat

Front Squat: 3-3-3-3-3

165, 185, 195(F on 3rd), 185, 190

m/38/240/73"

155/175/185/195/205/225(1)f

185-205-225-245(F,did one)-235(Fx2, did 2 each time)

21/m/157/5'8

135/155/175/155/155

245 x 3, 3, 3, 3, 2+1 (30 second pause while I told myself I had to finish).

Just did Diane yesterday, so my back and shoulders were the limiting factors.

185x3
195x3
205x3
215x2
225x1 definitely went to heavy, but a PR for 1rm
205x2

135, 135, 135, 135, 135 (Long day)

Compare to:
090325 - 185, 185, 190, 195, 195
090222 - 155, 175, 185, 195, 200(1 of 3)

I didnt do the wod posted fpr today instead i did the fight gone bad. Im practicing it for the upcoming fight gone bad fundraiser event.
i ended up getting 318. I plan on doing it 1 more time before sept 26th.

155-165-175-185-190(1)
Need to work on flexibility. Can't keep my elbows up and fall forward.

F/51/5'6"/130
75-85-95-105(PR)-105(f)

M/16/5'11"/168
155-185-190(f)-190(PR)-185

M/50/5'11"/172
165-175-175-175-175

37/m/185/6'0"
185
185
185
185
195
1 mile run

27/f/145/5'01"
145
155
155
155
175
1 mile run

1700 meter/yard swim: 31 minutes

m/23/175

225(PR), 230(1)f, 205,205,205

The 225 pr sucked the life out of me. 10 pound pr though is pretty sweet

front squats -
3-3-3-3-3
185/225/275/295/315

As Many Rounds In 20 Minutes

15 Push Press (100)
10 Pull Ups

7 rounds completed. Clock ran out on the 5th PP in the 8th round.

CFWU
front squats for OHS
situps on steep decline

WOD
As Rxed

175
185
195
205(F)
195

Decent improvement over 090504. Technique better, for sure.

26/m/5'7/155lbs

145-155-175-185-200

Was easy money today. next time I will start with 185 and see if I can't get up to around 220. These days are always fun because I get to practice a lot of different exercises during warm-up, then hit it hard at the end with strength work.

As rx'd:

155
185
185
205
185

As Rx'd

135,145,150,155,160

M/39/168/5'10"

f/28/5'6"/126

6 mile run
CF warm-up (excluding squats)
5 sets 15 reps front squat- 25 lbs

F/24/153

95-105-115-120-120f

Got 1 for the last set, then felt something twinge in my back.. not good! I set a pr at 120 last time, but this time I focused more on form, and I think I got a lot out of it. Keeping arms parallel to the ground, the bar racked, and pushing through my heels.

185/205/215/220/225 as required

115-125-135-140-140

on the last 140 I got the first rep alone, and the other 2 I had to have my trainer spot me..otherwise I would have tipped forward. Did get it though.

The first 140 I got all 3 times by myself.. but barely.

m/37/6'/167

135x3
155x3
165x3
175x1
170x3

(Previous pr was 165x1)

Nate-
95
115
135
155
175 pr
Tom
65
85
95
115 pr

135
155
175
185
195

45
45
65
85
105
125
135
135
135
135

CFWU

WOD: 150, 160, 170, 175, 175

155
185
225
235
245

Should've gone a couple more but I wanted to work some snatch...

Warmup with 135 and 225

As prescribed:

All 5 sets at 315

Finished with Turkish getups (dumbbell)
5X30 lbs each side
2X50 lbs each side
2X70 lbs each side
1X100 lbs each side

M/33/70/210

255 x 3 max

Started too light, but got somewhere in the end. Also, we brought a new guy along.

Me:
115-135-155-175-200(PR)

Jackson:
95-115-135(2)-115-135

Dix:
95-115-135-155-135

225x3
245x3 pr
235x3
235x3
235x3

fun day

135
185
205
225
225x2 (failed on third)
185x5

165
175
185
175
165

27m/220/6'4

65, 80, 100, 115, 120, 125, 130
Would have kept going but didn't have a spotter and didn't want to end on a negative note. Felt strong! What a way to end a cycle!
Happy Wednesday everyone!
Scrat over and out
F/125/37/5'9"

M/6'1''/194

185x3
205x3
225x3
275x2
225x3

120-120-125-125x-105-lbs.

145, 155, 165, 175, 185

135,185,195,195,205

cfwu x 3 (+ 3x30 pushups)

First time using my new olympic bar & rack I got on craigslist.

137
181
167
172
176

CFWU

Decided that my form needed work, sore wrists and elbows every time I front squat, so went light and focused on om. I fiure it will payoff later.

70#, 95#, 110#, 120#, 150#

M/28 yo/156#/5'10"

Really should proof read my posts ; )

65
85
95
105
110

First time doing front squats, just working on my form. Wrists aren't that flexible yet, but will get there soon.

45-65-95-115-135. Also just working on form - next time I'll put some more on.

23/m/180
SB(5x3DL): 275-295-315-315-325, 10x235
4rds of
10 pullups
5 scotts push press (135)
run 400m
12:09
planche work

49/M/175

Back Squats

225x5
255x5
275x5
295x5
315x5
335x5
345x5

M/29/6'4"/205

Did back squats in order to work on weaknesses

185
225
225
225
225 fail on #2

25/M/215
140-140-130-130-130.
(New to Front Squats, wrists didn't like anything beyond 140lbs. Stuck with a Smith Machine for now also.)
70lb Farmers Walk @ 100 yards.
10X35lb DBSnatch.
10X70lb Weighted Lunges.
10X80lb DBBench.
10X100lb DBBench.
10X60lb Tricep extension.
20X70lb DBCurl.
10X50lb DBRow.
@25 mins

4th day doing crossfit and 1st time front squatting.

warm up w/ bar
95
115
125
135
135

5x3 front squat
10x95 warmup
145, 155, 165, 170, 175

33m/5'10"/185#

135
155
185
205
255x2

135
205
205
205
205
first wod after being sick for almost one mounth

115
135
155
175
195(f)
185

Whenever a girl says to me "I don't want muscles, I'll look manly" I show them a picture of Gillian. Strong and muscular, but still beautiful and not manly.

125
145
155
160
165

m did: 70
80
85
95
110

AS RQ'D:

135
155
175
205
215

Felt good,except the fact that i had to clean them all up to rack position, so that sucked when i hit the 200's

Last time 205 max
185
195
205
215
225x2
PM, WS gym

ran 4.05 miles in 30:35 today at lunch.

Did the OnRamp class Day 5 WOD in like 7:40 I think.

Did the WOD as follows (I am weak...LOL):
95-115-125-135-155

First time ever doing Front Squats.

Did the CFE on the C2 immediately after Class WOD and WOD. Covered 955m on the level 5 dampening. Got a much better workout it seemed at the 5 then on the 10 that I used last time.

95
115
135
155
165

m/40/5'4"/139

135
155
170
185
195 (2 reps only)

3-rep PR is 190. Psyched myself out of attempting the third rep at 195 based on the vivid memory of the second rep.

115-135-140-140-140

185-185-190-195(PR)-200(f).

20# PR. Sweet.

as Rx'd

185
195
205
215 (new pr)
220 only completed 2 reps

20/m/5'11"/163

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

135, 145, 150, 155, 165 (PR)

25/m/6'1"/170

Did "Death by Front Squats" with 105#.

11 rounds + 8 reps, did the last four reps after failing to advance to round 13. Legs are pretty well fried right now. Not a good day to live/work on the fourth floor...

Is it fundamentally wrong to do front squats with you arms crossed over the bar? My flexibility for the rack position isn't quite there, so for the heavier sets I did the squats with the arms crossed over method. I did use the rack technique for the warmup sets though to try to stretch out for a proper rack.

28/m/78kg

75-80-85-90-95 (kg) (PB: 130)

Drilling with 'front grip' towards C&J to make sure I'm confident with weight and grip. Felt solid.

Front Squats
135x5 (wu), 225x3, 275x3, 295x3, 315x3, 335F, 315x1

following a 7K, low-intensity run (28 min)

Front Squats

Subbed 6-6-6-6-6 @ 95 lbs

traveling on business and the stupid gym here doesn't have a squat rack so I used the bar from the bench and had to clean the weight first. I can't clean the weight I can front squat 3 rep sets with so I did 6 rep sets with less weight.

First time doing front squats. Much experience with back squats. I thought I'd get to 225 lbs, but it looks like I underestimated front squats

185
185
185
185
185

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

135
145
155
165
175 (PR)

5x3 Front Squats
115
115
135
135
135

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

F/45y/62"/134# JULIA
70, 75, 80 PR, 85, 90 for 2 reps

M/40y/68"/160# GEORGE
155, 160, 165 PR, 170, 175

m/165/38
155# all reps
didn't have much space...crowded
then 30 pull ups
then
50 weighted sits

m/45/165

135-135-145-145-155

warm up
5 rounds
6 ring dips
12 wall ball

OHSx3
125,135,145
FSx3
225,235,245

155-165-185(PR)-195-205(f2x)

42/M/147
as rx'd

135
185
205
205(2)
205(2)

m34/175/69'

135
185
185
185
185

Not real sure about my form, this was painful on my wrists. Holding the bar with my palms up, elbows out.

M/22/5'7"/150#
165-165-175-180-165

Didn't realize I forgot to add weight before lifting my second set and the 180 set was the hardest struggle I've ever pushed through since CrossFitting.

115 lbs

as Rx'd

Front squat (5x3):
45, 115, 135, 155, 170

Back squat (1x20):
155

as rx'd

135, 155, 185, 205, 225

As Rx'd

135
155
165
170
160

Probably could have gone 5 lbs heavier but was afraid of ditching at the globo gym.

Tuesday 090915
Front squat 3-3-3-3-3 reps

Post loads to comments.

90,80,105,135,150

as Rx'd

225
225
235
235
235

as Rx'd
135 / 155 / 175 / 185 / 185

F/22/5'5"/155

As Rx'd:
135
155
155
165
175-PR

95-100-110

DNF due to wrist pain in rack position -- working on flexibility.

All weight is PR since last time I had hip flexor pain just practicing the front squat with 85lb.

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

50kg,55kg,60kg, 65kg(f,)50kg

Head full of broken bottles tonight. Could not concentrate. Trouble at gym again. Beginning to wonder if it is worth the fight. Always seem to be in the wrong.

Not as much fun as usual

Last front squats were about two years ago, and I can't remember the weights - but I'm pretty sure 90kg is a PR.

70kg
75kg
80kg
85kg
90kg (2x, f)
90kg (1x)

F/27/5'4"/140

As Rx'd (I think; first time)
95
115
115
125
125

Felt good; no pain; I think I did them right.

For those of you that dont know, I'm working on fixing my air squat.
I've tried before in the past and failed but now I'm at it full throttle.
I'm obsessively standing in front of a wall or a pole when doing squats.
This was no exception.
I was doing front box squats with the side pole of the lifting cage in front of me.
It was pretty dangerous so I had a spotter.

I started off with the bench and 2 plates then was able to warm-up enough to where I only had the bench and I was at parallel.

My Loads:
135
185
205
205
205

I could of went to 225 but I didn't want to risk it.
If I failed, I had no idea how to ditch it!

Even though I was doing alot less weight then before, I still got a lot more out of it then before!
My body was working a lot more for it then what I was used to with a leaned-forward back.

After that I did facing the wall box squats, then after that I did some supermans.

I'm starting to understand the weight on the heels even more and my pelvis gets stretched real good.

I'm starting to feel good about this...

"PROPS TO THA FRAT!!!"

Franiel

115
165
145
155
170

135,155,175,175,175

34/M/200

155
185
205
225

225
275
245
255
275 (2 reps)

10 sets of 5 @ 185#
13:55

177, 187, 197, 202 (PR), 202

m/40/175

been doing cf wods for about a month, drank the cool aid...

5x3 still working on form with no rack

45, 50, 55, 65, 115 failed,

cfe during the day, 8 round sprint tabata

175,185,195,205,215

m/28/155

205
215
225
235 (3RM PR)
245 (1RM PR)

135
145
155
165
165

Hadn't done a front squat with free weights before. I watched the video demos and used the smith machine to work on form.

135
145
155
165
175

135, 155, 173, 185, 195

155
185
185-175-175
175-175-175(f)
165

CFWUx2 (had to get to hockey)
45x5, 135x5 warmup
185-195-205-215-215
135x8

I guess I should be happy but I thought I could get more but that front lean is brutal on my wrists... and when it moves out of vertical... look out.
135
185 (PR)
185 (PR legit)
135 (losing form so lighter but really strict)

Did as rx'd

1. 135 for 10
2. 185 for 5
3. 225 for 3
4. 255 for 3
5. 265 for 2
6. 245 for 2
Wrist are killing me, must be poor form on the hold. not sure any ideas?

30yo, 5'11", 174lbs

245
255
265
275
285 (2 reps)

Failed to get up on the last rep. I was feeling pretty stiff in the hips today. Probably would have gotten it with a better warm-up. Last time I topped out at 275.

170x3x5

170x3x5

185
205
225
245
255 (pr)

28/190/5'11
225/225/235/235/225
first time I do this!

115
135
155
165
170

First time notes: Start higher. Was a bit wobbly @170.

As Rx'd

95# x3
115# x3
135# x3
155# x3
165# x3

As rx'd

135# x 3
145# x 3
155# x 3
165# x 3
175# x 1

85 95 105x3

3x5
185-195-195

34/M/6'00/190

3x205
2x225 (f@3)
2x225 (f@3)
1x215 (f@2)
3x205

Thought my first sets were 185, 205, 205, and was about to do 4th set when I realized I had the 35's on there instead of the 25's (in addition to the 45's). I was wondering why "185" felt so heavy this time - It was actually 205.

sub'd 4 mileish run/walk with the dogs

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

CFWU
WOD
115, 125, 135, 145, 155

85-105-110(PR)-115-115

225,275,305,315pr,250

M/29/5'8"/180

175 X3
205 X3
215 X3
225 X3
245 (fail)
235 X2

I came off the rack uncomfortable right from the beginning of the 245 rep. I'll get it.

Ready for some rest...ahhh

31/m/195

day late here..

135
165
185
205
215

I'm a day behind, but I just did heavy front squats (5x5) 2 wks ago, in place of Elizabeth. So today, I thought I'd get some practice in on my squat cleans.

Clean 1-1-1-1-1-1-1

185
205 (f)
205 (f)
205
216 (f)
216 (PR)
221 (f)

Well, I have power cleans down, but squat cleans are another matter. In theory, I should be able to do more weight on squats cleans vs. power cleans since you don't have to pull the bar as high. Considering my hpc is 205, it looks like I need some work on these.

My misses here were either in the squat portion or in not getting my elbows around and underneath fast enough. Probably need more practice both with front squats (maintaining front rack position), as well as the 3rd pull of the clean (pulling self under bar).

Did all cleans with hook grip. I had my fears here with the higher weight, but it worked like a charm. I never felt like I had a grip breakdown. We'll see how the thumbs feel tomorrow.

225-235-255-265-275

Tabata Burpees after: 6

29/6'1/212

135-155-165-175-175F

Added curls and bench press after

Front Squats
5x3
90 lbs - that's the heaviest wts I have. . . worked mostly on form.

Front Squats
5x5
90 lbs - that's the heaviest wts I have. . . worked mostly on form.

m/20/5'8/183

135-185-185-195-200

38/m/5'11/165 (9/16)

Scaled bwt 110#
Deadlift: 153#, Push-Press: 83#, Clean: 83#
20:35
ft-lbs: 63,892
ft-lbs/min: 3,104
time/scale ratio: 30.9=20.58/(110/163) (last 32.5)

M/25/5'9"/185

"FRONT SQTS"

225
225
225
225
225

Got only about a few hrs of sleep, so I didnt have much energy. So I kept it simple. Cant wait to get back to Osan and hit it like I need to.

CFWU x3
135 - 185 - 195 - 205 - 215

day 22

front squats
115
135
155
155
155

bench press - 2 reps top of every min for 15 min (cf fball)
155 155 155 155 135 135 135 135 135 135 135 115 115 115 115

135/165/175/165/165
Focused on form following return from break. Way off of max.

CFWU2
BWU at 45,65
HPC's 95x3

Front Squats X3 - Cleaned to position
135-155-165-175-175
135x5

135#
165#
195#
215# (PR)
only 4 rounds. Pretty beat after #4.

M/25/185/5'11"

135
185
205
185
185

30/m/71"/185#/Camp Taji, Iraq

CFWU x 3

135, 185, 205, 235, 255 x2 (fail), 255 x2 (fail)

155
155
155
160
165

wrist trouble means back squats:

185, 205, 215, 225, 230

49/m/140 155 each

90kg 90kg 100kg 100kg 100kg

2 minute recoveries.

As rx'd

135
165
185
205
215(PR by 10#)

205
255
275
305
305

29/M/170

Front Squats

135x3
145x3
155x3
155x3
165x3
175x3

155 x 3 x 5

long layoff hurts.

m/40/200

185,205,210,215,215

73.5Kg

Bottled 75Kg, could have, should have!

A few days late on this one

95x5
135
155
185
205

CFWU x 1
135,155,160,155,155

m/29/5'8"/180

175 X3
205 X3
215 X3
225 X3
245 (fail)
235 X2

I felt uncomfortable right off the rack on the 245, had I repositioned the bar I think I get it. I'll get it.

Doubled up with "Annie" 091409 with a pvc pipe to work on depth and form.

5x3 pvc pipe

Rest day tomorrow, first TKD workout in a while.

135 for each
3-3-3-3-3
bothered my wrist and knees more than I thought they would. Going to have to build up to these.

Hoisted the first three then racked the last two.
Also, standard warm-up with 95 lb assist on pull up and dip.

m/46/177
AM fsq 185x3/185x3/195x3/200x3/205x3 still feeling out hip
PM Annie 6:52

135
140
150
155
165

M/23/163

135-155-165-175(PR)-165

mm/ 35/ 130 lbs/ 5'-6"
warm-up with 95lbs x 10
Round 1: 130 lbs x 6
Round 2: 160 lbs x 4
Round 3: 170 lbs x 3
Round 4: 180 lbs x 3
Round 5: 190 lbs x 3
finished with 135 lbs x 10 with long pause at bottom followed by 10 wallballs
worked on double unders and streatched
Felt pretty good... worked out at lunchtime, so I had to kind of hurry up a little... I think I could have easily gone up a bit more, but I wanted to go really deep and be IN CONTROL so I went a little conservative... I think next time I'll start at 155 lbs and go from there to try to get around 200 +/-
Good WOD
for some reason, front squat is much easier for me to go to triples than say push jerk... I think I just feel better in this exercise with my technique.

M/25/153#/5'7"

WU - 45# x 5, 135# x 3, 165# x 1

3-3-3-3-3
195# (P.PR)
200#
205#
215#
220# (PR)

C-
last 4 sets @ 145

185-225-275-285(2+1)-275

135
185
195
205
205

M/31/190/5'8"

135
185
185
205
205

Third crossfit workout, enjoying this!

95
115
120 (sorta curved back)
125 (better)
125 (failed on third, but waaay better for the back)

125, 130, 135, 140, 140

m/30/6'/168

120, 140, 160, 180(pr), 170

last time only got to 160 so i'm happy. need to get rack as all weight currently has to be cleaned up first and my max clean is right around 180...

145, 160, 180, 180, 180

80x5

115 - 135 - 165 - 185 - 205

Really bad form on the last rep of 205 but got it up so I'm happy!

CFWUx3, FSx3 WU: 135,175,205,225

WOD FSx3:
285,295,305,315,325PR

(315 was previous 1RM)

BB Lunge: 135x6/leg x3

CFE: 250m row/1:00r
:53,:45,:48,:47,:49,:53,-,-

went home after rnd 6, was spent!

later,
b
m/32/5'8-1/2"/166

Did this after taking yesterday off sick.

only 4 hours sleep due to noisy, selfish, annoying kids (who I love with all my heart) keping me awake.

Not at best but still pretty happy

3x70kg
3x80
3x85
3x90
1x95 - 1RM

Think I can get to 3 at 95 next time but didn't have it in me today.
Does anybody else have problems with the bar falling forward as they near their 1RM?

3x165
3x175
3x175
3x180
3x185

60kg
70kg
80kgs
90kgs fail
90kgs PR

Previous 90kgs 1rep max

34yom / 205lbs

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

95
135
155
165
165

Getting better. I am finally doing these with good form, and going low. I should have looked at last time's results to see where to start, but regardless, I feel my improved form justifies not going heavier (I'll go heavier next time).

95
115
135
155
175

These felt good today. Elbow position getting there.

A day behind on WOD schedule.

185/3
205/3
215/3
225/3 (pr)
225/3

Front Squats 3-3-3-3-3
Jamie
45/3
35/3
35/3
40/3
45/3

Jon
45/3
55/3
45/3
45/3
55/3

We didn't quite do enough warm up and only realized part way through that we were able to squat more weight. We'll learn.

Olympic/Powerlifting grip:
135 x3
145 x3
155 x3
165 x3 -> wrist became sore

Switched to bodybuilding grip:
175 x3
185 x3
195 x3
205 x1

23/m/160/5'9"

185
190
195
195
200

24/m/160/5'9"

185
190
195
195
200

m/29/5'9"/155

155
175
185
195
205 (pr)

First true FS...awkward
55/65/75/80/85/90/95

65-70-75 kg.
M/5,11"/27 years/80 kg

15/09/09
M/34/79
100-110-110-110-110 (F on last rep)-100

135
155
175
185
205 (PR)

m/31/6/200

Tried to double up with Diane since I was behind this week. Didn't go well. Salvaged at...

185
225
245
275 (f)
225

Should have lightened up!

3 x 185,225,245,265,265(2)

Gunnar/m/37/190/73"

135-185-225-245x2-245x2

Chinchen/m/30/180/75"

135-155-165-175-135

M 32/72/205

185
205
205
205
205
205

Flexibility issues in hips
Got up to 205, could have gone a bit heavier

Got up to 205lb. flexibility in hips not good.
could have gone a bit heavier

Max wt: 215 lbs

CFWU, 132 x3, 143 x3, 154 x3, 165 x3, 170 x3, 176 x1, 176 x1

170 x3
170 x3
170 x3
170 x3
170 x3

[170]

135
140
140
145
150

135-185-225-255(PR)-225

Nice, a new PR. Me likey.

warmed up with some stretching and 800M run on treadmill at 9.5

135,185,205,225,225

Should have kept going and felt like I could have went heavier, but nose started bleeding after the first 225 so I cut it short to avoid the creation of a scary scene for the other regulars at the gym.

185,195,205,215,225

225
245
265
275
285 pr

135, 155,177,185,185

135
155
175
185
195

Think I should be able to do more.

One rep max = 225. And the legs and lower back are sore from the deadlifts with the Diane WOD the other day.

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

50kg, 55kg, 60kg, 62.5kg(f),50kg

Head was full of broken bottles today. Trouble at the gym again. Amazing I can cause sooooo much trouble without even trying.

Good Fun

155 165 175 (not full depth) 155 155

Theresa: 95/105/115/125/130 (= to last time)

205, 215, 215, 225 (didn't have time for 5th set)

165
175
185
185
185

23.m.137.65"

as rx'd
195, 195, 195, 195, 195

Last Time/PR:
195, 195, 195, 195, 195

M/22/170/70"
185, 225, 245, 255, 265

49/m/190

185/195/205/215/225

PJ = push jerk
FS = front squat

PJ 175X2
FS 175X4
PJ 165X4
FS 225X4
PJ 165X5
FS 225X4
PJ 165X4
FS 225X4
PJ 165X5

CFWUx3
FS: 93x3,135x3,145x3,155x3,145x3

220-229-236-240-245

175-195-215-220-225

155 x 3
175 x 3
185 x 3
195 x 1 F
185 x 3

F/26/183/5'6
75lbsx3x3x3x3x3

M/31/206/5'10"
clean shrug100llbsx9x9;105x6x6;110x3;115x3
front squat100lbsx3;105x3;110x3;115x2;120x2;125x1
push press125x3;130x3;135x2;135x1

Front Squat
175 x 3
205 x 3
205 x 2
195 x 3
195 x 3

215 wih proper form, not hands crossed form felt strong
warmed up with 3x5min on bike 2.41miles per 5min with 3 min breaks

Using KGS: 58 - 65 - 65 - 68 - 68
Max LBS: 150 approx

CFWU x3
Burgener warm-up
WOD: *Loads were way down from max due to cleaning weight into position.
175x3
185x3
195x3
205x3
215(failed to clean weight x5)
205x3
Extra: 2x12x95 of shoulder press, curl, tri ext, power snatch plus 5x5x225 bench

225, 245, 255, 265x2, 265x3

CFWUx3
205-225-235-255-275

m/37/185/5-10
5x3 front squat. Done after Dianne, without spotter
135-155-175...wirists were hurting... Should have been ging up to 188/225.. but wasn't feeling it.
tried to clean and sqt it, could not get 185 up...
so shifted to 155 and did sqt clean and 1x6 at 155. A good compromise.

As rx'd, in kgs

70 x 3
80 x 3
85 x 3
80 x 3
80 x 3

m/40/67"/185#

Camping with the kids, no access to barbell. Found a short rail road tie and used to perform 5 x 3 front squats. Very different skills required to rack and hold in place.

M/46/160

135
145
155
165
170

185-185-205-205-225(PR)

165, 175, 185, 190, 165

190 3 rep pr, painful on the fingers and even biceps as my elbows dropped a bit.

29/m/205/6'0"

135-155-185-205-225(f)

all below 90 degrees...I'm proud of myself. Normally, I just get to 90, but I have officially corrected my squat.

Get some!

205
215
225
235
245

@thegym

175
185
205
225
230(newPR)

CFWU
5sets at 185. I was pissed today because I didn't get out of work until 6pm. Had to rush through my workout.

135,155,165,175,185

m/39/157
165 x 3
185 x 3
205 x 3
215 x 2
215 x 2

heavy legs recently so went for a 5k run (without the dog)

21:06 mins

(115)
135
145
155
160
165

M/58/6-2/212

115
125
135
145
155

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

135-155-155-155-155
------------------------------
Compare to 090623

155-160-165-170-175

as rx'd:

84; 84; 86; 88.5; 90.9kg

CFWU

Front squats 3 x 5
Warmup 5 x 154)
1. 198
2. 242
3. 242 (not quite parallel today)
4. 220
5. 200
Warm down 10 x 154

new PR! I got my bodyweigh on all of them and hit 185 on the last set.
M/21/165

reverse order X3
205pr
195
185
165
145

M/19/5'10/140

had to clean first rep since no squat stands, which limited me.

97
106
114
123
90

used dumbbells

m/25/140

185x5
205x5
205x5
225x4
225x3

CFWU x 3

As Rx'd

55kg
60kg
65kg
70kg
75kg

last time....

CFWU x 3

60kg
65kg
70kg
65kg
65kg

Sub'd leg press

630lbs (10 x 3)

27 Burpees
WU
Front Squats
135/4 wu
165/3
175/3
185/3
195/3
205/3
M/48/193#/7"

prev 3-rep PR 195
This time: 125-145-168-185-205!

185, 205, 225, 235(f), 225

135 x 15

115
135
155
175 (pr)
175

m/39/195

As Rx'd 135,185,205,225,240(PR)

7

(done 9/17)
5x135
3x155,175,195,215,?(must have forgotten to write down last weight)

70kg-80kg-80kg-85kg-85kg

M/40/197/6'

155,175,195,205,220(PR)

135,155,155,155,165

1/3 cfwu, 200 x 3
220-230-250-260-280

The 280 is probably a pr for a triple.
Done on 9/23 and then did "Annie" after a 5 min rest.

185
205
215
225
235x1

M/31/5'9"/152

Did this yesterday.

185
2 @ 195
2 @ 195
185
185

36m191

155, 185, 195, 205, 215

Should have done a little heavier.

34/m/175

185,205,225,245,245,

From 9/25/09

135#/155/160/165/170

as rx'd

10 x 50 kg
7 x 60 kg
5 x 70 kg
3 x 80 kg
3 x 85 kg
3 x 90 kg
3 x 90 kg
3 x 90 kg 3 miss

m/40/6'/175

135
185
205
205
205 probably not low enough

m/35/5'9/171

CFWU-3. Reg. Superman. Burgener. 26 Burpees.
185,195,205,220,225 - 2+1.
Very disapp last set. Back not rigid. Need to get chest up & flexed.
6/23: 175,185,200,215,225
5/4: 175,185,195,210,220
3/25: 165,175,195,205,215
2/22: 165,185,195,215,215

skip

43 yom 203 lbs.

1 1/4 mile run WU

135
155
165
185
205 (PR)

205/225/235/245/255/265F

34 yom 201 lbs

185
225
245
245
255--last one tough. Poor form on last rep.

M/35/6'/207#

160 x 3
180 x 3
200 x 3
210 x 3 (PR) did all three lasttime failed on 3rd
180 x 3

Was pretty tired by the end for some reason, think it was because I did them real deep, full ROM. Better than last time.

As rx'd:

135, 155, 175, 195, 195

135,165,175,185,205

CFWUx3
155-175-185-185-185 (same as last except did 195 on one set last time)

As RX'D
90-100-140-160-190

As RX'D
50-70-90-115-160

135x3,185x3,225x3,265x3,295x1

29/m/185

185
205
225
245
265

wrists and shoulders felt much better, but still backed off at 265# when form felt like it was going down hill

45/m/164

220
230
240
250
260

stronger, go up

In kgs
70
80
85 1, f 1, f 1, f
82
82

135
155
165
175
185x2

As Rxd

70kg
75kg
75kg
80kg
80kg

Bw - 69kg

225lb x 3 x 5

245

1: 135
2: 155
3: 195
4: 205
5: 205

180lbs for all 5 sets

175, 185, 195, 205, 215 PR

105x5
135x5x4

M/27/6"/165

205,215,225,230,235

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