masses on the homemade kbs?

That is a great pic.
Instructions?

Love it! Do they hold? Is there a 4th plumbers pipe on the inside to keep it from flying?

I've been wanting to do the same thing - except I want to use a plastic jack-o-lantern for the mold.

Look forward to this! Probably shouldn't post my wimpy numbers, tho :/

both movie clips are in the .mov format - I've noticed this several times lately

did my own WOD tonight (6/27)... cant do muscle ups or hand stand push ups... so instead, I did:

10 rounds AFAP
-10 pull ups
-10 KB swings (50#)
-10 squats
TIME: 15:11 min.

I could have gone faster, but my knee has been bothering me lately, so I paced it instead of balls to the wall... Was a decent little WOD though.

Does anyone else have 'made up' WOD's they do at home? WOD's they created and actually fell in love with?

would love instructions on how to make those KB, anything special?

I am currently making my own WODs as well, heres one that i really like, it's almost identical to last weeks just changed up the distance of the lunges and added a sprint to it.

4 rounds of:
100 yard walking lung
50 sit ups
100 sprint

100 yard sprint*

My first wod in a few days since jacking my dumb foot - "Michael" Rowed instead of the 800m runs, 50 supermans, 50 situps, 3 rounds 20:05. Oh so nice to get good and sweaty!!! I love that wod. Looking forwrd to seeing some numbers by the awesome ladies here tomorrow. FitMom - huge FRAT hugs. Hope you are doing okay.

Just so that there is no confusion,
PARKER = Parker1, but posts made under the name Parker don't show up. What's going on here?

m/27/147

Just so happened that I did BS 5x5 across today.

264x5x5

#11 Cookie: That's a pretty fast time! Love you honey!

#10 Parker1: Your posts aren't really that thought provoking or stirring. That may be why you aren't getting a response. Find a better way to present your mental anguish.

95-95-95-95-95
95-95-95-95-95
95-95-95-95-95
95-95-95-95-95
100-100-100-100-100

Parker, in case you didn't notice, the following was posted yesterday and may explain the removal of your post - sounds like they would like you to take it to the message board:

"#35 Parker, there's a spirited discussion regarding that topic on the message board, feel free to join in. Check the Community section.

Also the Crossfit Journal recently (in the last couple of days) published an article directly addressing the issue.

Comment #52 - Posted by: Latham Fell M/29/178 at October 26, 2009 10:14 PM "

hope this helps

good luck

What is 5-5-5-5-5?? Do you raise the weight? How high of a percentage should I be working at on this?

Thanks

Herm
I've taken great care to be polite and well written. I would appreciate that being reciprocated. Instead of insulting me or telling me that I'm not interesting, perhaps you could answer my questions. That way, I could be on my mentally anguished way. BTW you wouldn't happen to be part of said FRAT would you?

Any suggestion what weight these should be around, as a percentage of one rep max?

have you guys seen this kid?? ANIMAl!

http://sports.yahoo.com/blogs/post/Video-Five-year-old-Romanian-weighlifter-become?urn=top,198525

Thanks Pete! I have actually checked that section of the message board, but I can't find it. I have asked for a link to that discussion board, but no one will provide it. I'll just repeat my questions:
1. Why my post was deleted
2. Why Greg Glassman is unfit
3. The Multi-Level Marketing nature of CrossFit
4. The lack of "super-wellness" aka fitness hard data (i.e. biological markers-cholesterol, etc.) to support Greg's claims, despite constantly harping on empiricism.

#6 - Don
My buddy made up a WOD called the 10/20 split.
AMRAP in 10 min
10 pullups
20 situps
followed by AMRAP in 10 min
10 pushups
20 squats

10/20 split - try it!

Jerod #17
5-5-5-5-5 (or any WOD similar to this like 1-1-1-1-1 etc) requires that you Back Squat your absolute MAX RM. Take 2-3 minutes rest between each, repeat. You should be 100% gassed with nothing left over (of course, do the Crossfit Warmup prior).
As they say: 3.2.1 GO!

Parker / Parker1: You do seem to be itching for a "spirited debate" - I think Herm's point is that this WOD Comments section is not the place - we try and keep the comments related to the WOD or the posted materials on the WOD... Good luck!

Parker/Parker1: If the discussion thread is no longer there, perhaps you could start one up?

Again, this section is generally more focused on the WOD posting, not a general overview / critique / commendation of the CF principles, and especially of it's founder...

Always works to keep things positive and good natured. Your comments do not come across as being in that spirit - although you may well intend them to be!
:-)

@parker your a troll haha.

1. Probably cause your trolling.
2. respect him he's done alot. Dont be a dick, he might have hurt himself for all i know and cant train.
3. Go to the journal and read it
4. he is talking about posts in the forums probably, as well as tests that athletes have done, along with the results and testimonials. Crossfit will get you farther along then most things if you unstick yourself from the keyboard and go and do it

Late workout..."Nate" as Rx 21 rounds 2 muscle up

Herm is a great guy just calm down debate don't fight but Parker 1 perhaps all that questions you should make your own reseach or ask the Coach himself

Parker you have to understand something WE PROTECT WHAT WE LOVE...in this case CROSSFIT

Parker,

I tried to reach out to you via email and even gave you my phone number. Why haven't you responded? Is it perhaps the public attention you seek more than answers?

Yes, I am one of the FRAT and it sounds like you could use a man hug. Come here you rascal!

Parker - although I am not a source of truth the following are my personal responses to your comments.

1. Why my post was deleted - it was probably considered insolent, deconstructive, or irrelevant

2. Why Greg Glassman is unfit: If you ran a buisness/were the figurehead of an organisation with over 1500 affiliates/franchises what have you your time would be relatively limited. Not only would everyone want a pound of your flesh and seek your advice. Couple this with the fact what Glassman is trying to achieve in the fitness industry is unprecedented (global) - Im sure he has plenty on his mind outside of whether or not his Helen time is sub elite. HQ have done a very good job at nurturing and protecting an organic community from the perils of the multinationals.

3. The Multi-Level Marketing nature of CrossFit: refer to my response to point 2. Ultimitley the open source nature of crossfit requires capital to keep it going if you dont have corporate sponsorship or a debt focussed business model. Yes there is the economic aspect of crossfit but in reality weigh this up against the investment/job creation/ sustainability. Servers cost money, staff costs money, having Big screens at Games cost money.
Aside from these costs..Liability/insurance risks costs ALOT of money to mitigate.

4. The lack of "super-wellness" aka fitness hard data (i.e. biological markers-cholesterol, etc.) to support Greg's claims, despite constantly harping on empiricism.
Consider the logistics of the questions you're asking here. But if you find someone who is willing to front the cost of 10,000 blood samples Im sure you would get the bio markers you're refferring.

Also remember that the "super wellness" model is just that a model to illustrate the effect that crossfit illicits.
Again these are my views as a punter..I dont really understand the context to your questions though, they have no relevance to the impact that crossfit has on the people or community within. By no means doI mean to be insulting at this point - but you really havent established any credibility to pose these questions.
Unless that is you've developed an open source strnegth and conditioning community which has over 1500 satellite members, has a profound impact on people and run a website which could potentially be considered one of the best sources of fitness informatin out, and done all this pro bono I think you should consider going back into your box.

- Kam

Parker,

Thanks to your link a couple of days ago, I read the article 'CultFit' and it prompted me to 'go deeper' and read on for hours, in other blogs (greyskull) and crossfit discussion boards speculating about
-one size fits all, trained in two days, low quality, met-con based affiliates
-the discontinuing of the barbell cert and Rip leaving
-dismissal of advice from SME's at the Games
-marketing and moneymaking at 'Cro$$Fit'

Now I'm spent. Information is power but do with it as you will. Do as many have done and take what they have learned here, built on, added it to their existing knowledge and then distanced themselves from Crossfit. That's fine, just leave gracefully. Even if it is with a parting shot. Don't cert, don't affiliate and let your journal subscription lapse. That is your prerogative. There is thought provoking discussion topics, as you posted on the first day, and there is 'harping on'. No-one on these boards wants to be bashed around the head with the 'anti crossfit' stick and I think that's why you are being moderated. Repetitive demands for answers to your questions just make it "YawnFit'.

Parker/parker1:

Pay the $25.00 annual fee to get access to the journal and search for the article that demonstrates, empirically, the increase in performance of a group of the Canadien military who did CrossFit, compared to those who did not. It was a controlled study, published, and may have even been subject to peer review. This is one such piece of empirical evidence and I am willing to bet there is more.

I apologize to our neighbors to the North. I meant Canadian.

Does anyone else ever get a really bad pain in the elbows, that kind of radiates all along the arm?

Parker

Who cares how fit/unfit Greg Glassman is. How fit his training methodology can make me and my clients is all I care about. A coach's job is to improve performance not be the benchmark if that were the case we'd never see new world records set. I say it's the mark of a good coach to have athlete's fitter/better than yourself as long as your knowledge can keep up with their training demands.

Parker, there are the answers you seek. Now why did it take an insult from you to me in order to illicit a response? No worrys...you're welcome in advance. Oh, and yes I'm a proud and original member of the FRAT.

"Parker...it sounds like you could use a man hug. Come here you rascal!"

Comment #27 - Posted by: Playoff Beard at October 27, 2009 8:15 PM

Jeremy LOL!

Parker...If you dont like Crossfit, go else where. The folks on here love it. Dont rain on the parade.

I for one would be game to submit blood samples re: Kam's point.

I'll pay for the blood draw and have it sent somewhere, or get a full blood panel done and will scan results, redact my name, and share any health information. I'm wondering if anyone else is willing to? Email me, it could be interesting. I'm sure there's old bloodwork in my file to compare to.

Parker,
I think you have gotten answers to your questions, you just don't like the answers you're getting. It seems like you are making this more complicated than it needs to be. When someone says "hey, if it doesn't work for you, don't do it," you say, "thats a cultish answer and I won't have it." How does that work? You can take only the parts of the program that work for you and leave the rest out. That really is okay.
I will say for the most part you have been polite about your questions, but it has gotten to the point where now you are just coming across as a polite troll (no offense of course). Either it works for you, or it doesn't. Do YOU see results? No? Find something where you see results, physical and mental. If you need a workout program where the leader of the program is in incredible shape and looks great, CrossFit is not for you. I know your first instinct is to say, "thats a cultish, ignorant answer" but it's not. If that's what you need, it's not a problem. But you are making this incredibly difficult. This community has gone out of it's way to listen and answer you. What more do you want?

#33

Excellent response, I just read it out to my friend. I second it.

I know it is tempting to insult and jest, but my questions are serious. I have to say this is exasperating! Please, if you are going to involve yourself in this conversation, READ MY PREVIOUS POSTS! Or have those been deleted as well? I have taken great care to answer all responses, please do the same and check yesterday's posts made by Parker. A few items of review: I have my level 1 and have CF'd for 2 years-I do have a CFJ subscription and I read it, alot. It matters VERY MUCH that Greg Glassman is not in shape. Read my posts yesterday to find out why. I
HAVE LOOKED for any thread talking about this, but no luck. Furthermore, I HAVE TRIED TO START THREADS ON THIS VERY SUBJECT. They don't show up. HMMMM. I'm not looking to debate anyone, I'm looking to have my questions answered. As to Playoff Bear, I appreciate the outreach but I'd like for this conversation to stay public. You can appreciate that, right? As far as saying getting empirical data is too costly/cumbersome, then holy christ don't claim your process is scientific. ANYONE PLEASE HELP A MENTALLY ANGUISHED SIMPLETON like myself, just a few measly questions answered, preferably by someone at CFHQ, and better yet Greg Glassman himself. I guess, I'm officially calling him out. Answer these, if you can:
1. Why my post was deleted
2. Why Greg Glassman is unfit
3. The Multi-Level Marketing nature of CrossFit
4. The lack of "super-wellness" aka fitness hard data (i.e. biological markers-cholesterol, etc.) to support Greg's claims, despite constantly harping on empiricism. Also, I would LOVE to see Greg Glassman's blood work as well, given that he is the most precise Data on CF to date. I think that is a fabulous idea, Namir.
Also, before anyone responds to my questions, be sure to read ALL of my posts, because chances are someone else has already thought of what you are about to say and I have already answered it.

1. No, my questions have not been answered.
2. What is a troll?

I think the best evidence that crossfit makes people more fit is the rapid growth of it. If it didn't work people wouldn't do it.

Scott B that is called social proof and it is a common error

not even going to enter into this one. waste of time and energy.

weight in kgs
80-80-80-80-80

Proud member of the FRAT. go you good things

http://www.urbandictionary.com/define.php?term=trolling

Does anyone else get Headaches or pain (intense) in the back of your head when doing Pull ups? After stopping they will go away. I do and wonder if it is from concentrating to hard or maybe I need to relax a little. Maybe be it is my breathing. What are ya'lls thoughts?

Hey Parker, I'm developing a theory.

You already said you went to a Level 1. And you're trying real hard to get proof that GG has some long-term injury BECAUSE he's the longest-term Crossfitter. And to get people to agree with you that CF is therefore universally dangerous.

Maybe its my suspicious nature, but it sounds to me like you either hurt yourself or you started training someone (probably using the CF name as a trainer, but not an affiliate) and they got hurt. And now you're spamming the comments trying to get written agreement that CF will injure you, so you can pass the liability upstream.

Suck it up and either get yourself better or take responsibility for your failings as a trainer. If there's any liability to you, its your own.

I explained yesterday that your article is 3 MONTHS old and has already been discussed ad nauseum. And that its removal from here was more than likely simply due to the fact that CF stays current even when you don't.

Interestingly, my post yesterday was the only one you never replied to - guess it wasn't what you wanted to hear.

Give it a rest. You've gome from a guy with a point to a raving spammer.

Disappointing, I was hoping to find discussion on the homemade KB's, but found instead a long series of irrelevant posts based upon some guy whining about his problems with the crossfit model.

I guess I would just suggest using google scholar to find pertinent articles or reviews on specific topics regarding your concerns of available data. A cursory look found this article:

http://journals.lww.com/acsm-essr/Abstract/2009/07000/High_Intensity_Interval_Training_to_Maximize.6.aspx

which, by using a meta-analysis, determined that high intensity interval training, not low or moderate intensity exercise significantly reduces the risk of heart disease. They also suggest cellular mechanisms to explain this based on experimental studies done in rats and mice.

Anyway...anyone have an idea on how much those KB's weigh, or ideas on how to make them? It looks like they were formed in a 5 gallon bucket, using the same setup of steel piping, just with varying amounts of concrete. I guess the weight could be increased by adding iron or steel to the concrete.

#32 Deucematic/Todd

yes, I had a lot of elbow pain when I started Crossfit. Mainly I think it was caused by poor technique on pull ups - I couldn't kip so used to keep a slight bend in my elbows at the bottom of the motion and use them as a lever/momentum thing.

I tried a few different stretches and stuff but the pain continued until I sorted my technique out.

not sure if this helps but hope it does

1. Your post was deleted because you're going off on topics nobody wants on this comment area. You know this.
2. Greg Glassman is "unfit" because of a serious injury he suffered on the rings during his time as a competitive gymnast. He can no longer train although in recent videos he does appear to have lost a significant amount of weight. Additionally, Trainers/coaches don't need to be in shape, they need to know how to get people into shape. The best olympic weightlifting coach I ever had couldn't even do a squat because he was 60 years old and had a hip replacement surgery. He was a great coach and knew what he was talking about and I never once thought "should I listen to this guy? Clearly he can't even pick up a bag of groceries, loser!"
3. Marketing? Of Crossfit? At this point Crossfit is very profitable but it didn't start out as some kind of money making scheme, they don't advertise and they offer a great product. I guess if you call making no attempt whatsoever to sell the Crossfit brand to anyone marketing it is.
4. "super wellness blood etc." It is not possible to collect blood samples from every Crossfitter out there. There have already been studies done, like the one cited earlier with the Canadian military. There are also numerous studies supporting the diets prescribed by Crossfit (Zone/Paleo) in respected medical journals showing all the biological markers you want. Go to Robb Wolf's site for links.

Now, I really don't know why I bothered to write all this out, the information is easy enough to get. I suspect you just want to make a big fuss until either some other Crossfit hater parrots back to you whatever you want to hear or you storm off and write a blog about how Crossfit is a Cult that hurts people to make money and they banned you for telling the truth when actually you antagonized a community repeatedly until they finally got sick of your infantile questions. This is Crossfit, the information is all out in the open for you to interpret however you please. If you like it, see results and have fun, keep doing it, we'd love to have you and if you don't like it, that's fine too but clog up our main site message board with a bunch of garbage you already made your mind up on.

#47 Chris,

I'm not sure on the exact weight but you could probably come pretty close to figureing it out if you compare the amount of cement in them to those in strongman stones like these http://www.slatershardware.com/stonemolds.html

They also have fiber to make concrete stronger and additives for making stones either heavier or lighter.

Parker/Parker 1&2

- you have the right to ask as many questions of Greg Glassman and the Crossfit organisation as you see fit.

- Greg Glassman and the Crossfit organisation have a right to ignore them.

- given they own this site, they also have a right to delete your posts from the comments page and any other areas should they wish to

- such actions aren't an indicator that you are right and they are wrong, they are an indicator that they don't believe your questions and posts deserve a response

- only a person with either a huge chip on their shoulder, a gigantic ego or a penchant for causing trouble would expect such an immediate response and then consistently and repeatedly complain about not getting one.

- whichever of the above you are, why don't you get over it, either try this stuff out for yourself or follow your fitness and health goals in a method that gives you less displeaure?

and I hear Playoff Beard gives great hugs, so it may be worth a visit at some point

good luck

#45 Kirby M

The headaches you are experiencing are likely "exertion headaches".

I've had them before, and they almost crippled me when they first showed up from a super high # of pull ups. The last time I had them, about 2 months ago, I had to take it easy on upper body WODs. The pain lingered on for a few days, almost to the point of being as bad as a migraine. After listening to my body and RESTING (easier said then done...) they went away after a bout a week or so and I started hitting the WODs full on.

They hurt man, a lot.

They seem to be caused from a pinch/over exertion in the muscles in the back of your neck and traps (like pull ups, rowing, KB swings...) Try taking a Tylenol Migraine a few minutes before heading to your gym, and GRADUALLY warming up into pull ups. Stretching your neck will help too. And drink lots of water.

If you are really concerned, I know I was, GO TO A DOCTOR. Any lingering pain, especially to that degree, above the neck could be VERY bad, so don't mess around.

Varp

What is a good sub for this workout. I have no way to get to the gym tomorrow.

nick in sydney

thanks it does help, but mine arent for pullups, i can kip and butterfly kip pretty well, mine is mainly on muscle ups

I was just thinking my legs were looking a little skinny

Parker

Reading your multiple post has just cost me 30 min of sleep, please return as soon as possible

thanks

In other non-whining-related news,

those homemade 'kettlebells' must either destroy your hands or turn them into steel. They look vicious.

AND AMAZING! Well done.

Im new to crossfit so can anyone help me out? What's the crossfit warmup? someone said it in this string of comments after they talked about the WOD

#49 great response!

Parker, you can say it doesn't work for you, but I have excercised ALOT in the last 5 years and I have seen more results in the last 3 weeks from crossfit since I started, with both physical looks and my inprovements on my pt test. If he isn't in shape, who cares, because I can tell you I sure am!

re: ant #58

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

last reply was intended for #57 Fintan. Mybad!

Called it!

Patrick McClurg, Northern Ireland

first time in aaaagggeeesss i've done squats with weight. i weigh 83 kgs but it's fat & i'm fairly un fit. i worked my way up on the sets because i wasn't sure what i could do here are the weights...

50kg
60kg
70kg
75kg
75kg

i think the bar weitghs maybe 5-6kg, i don't know for sure so i idn't factor it into the weight. just started doing Croddfit regularly & i love it!

how does 5-5-5-5-5 differ from 1-1-1-1-1-1-1?

m/44/185

275-5 sets

Something that's been bugging me for ages.. What is frat?! I see it on the message boards and keep wondering! Is it some kind of american thing i wouldn't understand?

I'm pretty sure we don't have frat in ireland!

Patrick McClurg, Northern Ireland

Parker,

You seem to be asking the wrong questions in the wrong place.

Your LDL levels are high? you say you crossfit and follow zone yet we know nothing of your haematology/your diet/exercise routine/medical history. Personally I don't follow Zone but more of Paleo, but you are welcome to my Blood tests.

You want to know why Greg Glassman is unfit...... so you keep asking people who do not personally know him?

You refer to Crossfit as a cult? Yet the attitude seen in Crossfit is no different to that which you would come accross in Powerlifting/Weighlifting/Cycling etc circles. People here are doing what they enjoy so they defend it when someone badmouths it.

I understand that you want answers to your questions but you are going about it in all the wrong ways.

Regards

Matt

Ouch - love a bit of niggle on the board.

Anyhoo, warmed into squats as I have had a bad back. M/30/6'/230

5 @ 140kg/308lbs
5 @ 160kg/352lbs
5 @ 180kg/396lbs
5 @ 180kg/396lbs
5 @ 200kg/440lbs
(These could have been deeper but wanted a confidence booster after back troubles)

Catch you all tomorrow

Addition to last post:
Misleading - 200kg could have been deeper, the rest were spot on.

LBW

First off, I love the rough neck kettlebells.

Second, you guys must check out Giuliano Stroe. Go yo you tube and search for him.

M/25/190

135/5
185/5
205/5
215/5
215/5

Wow! The defensiveness and over reaction by some of you to Parker's questions is bothersome. Xfit already has the cult word attached to it, and some of you perpeturate that negative image.

Either ignore the dude or answer his questions.

BACK TO CROSSFIT BABY!

I have to do something different from running. I have been training for a 1/2 marathon but the shin splints are killing me. I am still hoping to finish it but xfit will be my baby for a week or so. I cannot wait for this stupid race to be over so I can get back to my ladies :)

#32/54 Deuceamatic/Todd
I don't know the solution,cos i've got the exact same thing,starts with extreme pain on the outside of the elbows and now spreads down into the forearms ! I also get it now with p/p,p/j, thrusters,but all started wi the m/ups, i noticed that when i got beter at m/ups and was doin them a lot the pain wasn't so bad,but after any extended break,trying to get back to same level,causes the elbow pain. Doctor just said to rest and gave me Voltarol,but that's not a solution as were doin this stuff every day. i just hope it's something that eventually clears up and we can train without that pain .

M/42/5'11"/180

165
175
185
195
195

225 x 5
275 x 5 x 4

275,285,295,305,315

225-245-265-265-265

Correction:

225-245-265-265-245

#32/54 Deuceamatic/Todd
#74 Pedro Barrera,Scotland

I'm no expert but it sounds like you may have tight muscles in yor forearms causing a bit of tendonitis. lots of grip work no stretching. try stretching your forearms.

I'm getting headaches from the back and forth ranting the last two days....
185/205/215/215/215

There are several ways to skin a cat when it comes to homemade kettlebells. I liked the variation below from a gym in Atlanta.

http://crossfitmetro.com/blog/make-your-own-kettlebells/

# 47 chris
it looks like 5 gallon buckets with cement in them. try sand or metal to make them heavier.
//www.bodyresults.com/S2stone.asp try this good luck

Hi,
Can someone please fix the wmv link for today's vid?

Thanks,
Mark

I also tire of the bickering.

It seems to me if Parker has such a significant gripe with CF, perhaps he/she should get in better shape with another program and then the admonitions of CF and its founders would be taken into consideration.

Your post was deleted because it was misplaced, repetitive and obnoxious. Who cares if or why Greg is out of shape. Is it any of your business?
I believe it is ultimately up to the consumer what they purchase. Exercise a little self-control. No one forced you to buy anything.
I'm sure very few of us care about the "hard facts." I've seen magnificent gains with CF as compared to other programs so, for me, it works.

Stop pigeon-holing and go work out.

Crossfit Rocks!!!
I need some massive motivation! I planned to affiliate but now that the word got out, it seems that someone in this town of 60,000 that someone else is applying to affilate before I plan to to. Just not real sure about things now.
I have a following of 25-45 at any given time with bootcamps, classes at the park, website, experience, desire and biz ideas, and a little money. The other person is a firefigter, female, apparently has money from investors and or bank and family. Her location has No parking and needs LOTS of work inside.She came to one of my classes and damn if it didn't get her shit together to do her thing. Found out she want her own thing. I was wanting her on my team but noooo....!
MOTIVATE ME!!! PLEASE!!!

Today WOD
95/185/205/215/255

I'd bet 100 dollars that "Parker" is Mark Twight from Gym Jones, and that all these negative post of his is a result of the crossfit box owner from Huntsville Alabama attending a Gym Jones certification and then having a somewhat negative review of the content of the cert posted on the crossfit journal. I'd bet money Parker is Mark Twight. You would think with all the tough talk he does about "taking it to the streets" he does the gym Jones website, that he would at least post under his real name.

Julius (Comment #8) - did your WOD:

4 rounds of:
100 yard walking lung
50 sit ups
100 sprint

Not bad. Felt the burn and my legs felt like concrete. Loved the challenge. Started CrossFit about a week ago and have been trying to find some programs to follow. Another favourite is:

21-15-9

Kettleball swings
Toes to chest
Squats
400m run

Parker,
Like everything else in life, take the good ideas from this site and run with them; all the while ingnoring the bad. There have always been things on here that bother me, ie kipping, run certifications and guys at certs attemping to teach the deadlift who are too fat to reach the bar without bending over. Thats life bro, noone is perfect. Don't let it bother you. Trust me on this one. Even if you disagree with 90% of what is being said on this site, there is still 10% to learn from.

#45 and #52....THANK YOU!!!

I was just searching for this today as it just started happening my last two workouts with pullups (or warmups). First thought I wasn't hydrated, but I made sure I was yesterday and it happened again! It is completely crippling and literally feels like the entire back of my head is going to explode. I figured next time I will warmup with a mile run to get blood flowing and start pullup warmup at 5 reps then a few sets of 10.

I am SOOOOOO glad I read this today as I have finally got my pullups to 25, but now randomly I am getting crippled by this until I work through it.

#63 curtis, 5-5-5-5-5 means 5 sets of 5 reps as opposed to 5 sets of 1 rep (1-1-1-1-1).

m/33/6'4"/220
185, 225 (4/5 reps), 185, 205 (4/5 reps), 185, 205 (4/5 reps)

First time back squatting in 6 months or so due to old back injury. Back felt great!!! Its all the deadlifts and back extensions. This is the best my back has felt since surgery 8 years ago!!! And that includes some time training for the Olympic trials for swimming.

M/34/165
5x5 squats
225, 275x3, 300 (PR)

M/36y/79kg

120kg x5x5

Warm Up:
Tabata Jump Rope: 5 Rds
Cindy: 5 Rds.

45# - 10 Reps
95# - 5 Reps
115# - 5 Reps

WOD:
135/135/135/135
95# - 20 reps (Felt a pain on last rd. - lowered wt. and did high reps).

bw 165

subbed front squats

185x5
205x5
225x5x3

m/28/205

135x7
225x7
-----
315x5
315x5
335x4
345x2
315x5
315x5
315x5

Hey, Parker..

I'm new to CrossFit. I'm not yet FRAT, and I'm not brain-washed yet either, though I love the program and the forum and appreciate the differing views on fitness and the FREE programming and resources.

THIS IS NOT POLITICS or A LEGAL INQUIRY.

You DON'T just want ANSWERS, because you've been given various possible answers to your specific questions and you just don't accept them. It seems that unless someone is going to agree with you whole-heartedly and say "YOU ARE RIGHT, PARKER" you're going to continue pestering the friendly folks in this community... Accept the answers because it's all you're going to get.

You're being completely unreasonable, so I'm going to say it as clearly and as politely as I can - BUZZ OFF, Parker. There are children dying in this world. FIND A WORTHY CAUSE!

Over the twenty-something years that Scotty Bowman was considered the best coach in the NHL, was he able to skate circles around his players? Wayne Gretzky, arguably the greatest player in NHL history, could no longer compete athletically, and eventually turned to coaching... Does his lack of peak physical fitness make his wealth of hockey knowledge illegitimate and therefore useless? I think not.
I reference hockey because it is my favorite sport. Look at the coaches in any sport.

Cheers!
Doug

FRAT - F*&^ Reading All That - case in point are the parker/parker1/2parker/parkerFOS posts

OR

FRAT - a group of crossfitters that frequent the forum and just kinda hang out calling themselves FRAT. It is open to all sexes, but I am not sure of the initiation fee ;-)

Legs are hurting again today...not sure of the cause. Not happy :(

I also suffered from exertion headaches that would stop me in my tracks. And again they started primarily with pull-ups a year ago when I started CroddFit, I'd also get them with a heavy lift. they'd go away and I was able to continue with the WOD. They were incapasitating to say the least. They've long stopped probably because I've ceratinly gotten stronger and stay very hydrated. Just in case, I would take a couple ibuprofen prior to leaving the house for the WOD that included pull-ups and it worked. Good Luck

The Mac m/37/215

225/245/265/265/285....geeze that sucked but you know what I'm okay because I'm getting fit!!

I added 3x 5 Burpee(26") tire jumps/200m sprints

My soldier's and I love Crossfit because like doing PT in the Military it keeps us FIT but, CROSSFIT keeps it real and always varied unlike Physical Fitness I used to run in the military..

Keep this comment PAGE Positive for those new CFtr's that join everyday and are trying to make a change in their lives. I believe this is the biggest Positive group of Fitness people there is.. The support here is undenialable the best ever with the site the journals, videos, and now my freinds that I have met through other channels. LETS KEEP IT REAL AND SUBRAT!!!!!!!!

yo im super stoked that my pic was posted. kettle balls were missing from my collection of fine crossfit equipment and i just couldnt wait for santa to come. i had a extra bag of cement left over from a project and a quick visit to the home cheapo and walla boom bam pow! and yes to answer #3 question there are four pieces of pipe some scrape metal would have been good in there too, to act as rebar but so far they work great i think the jack o lantrin idea is better because then you can use them more for just swings.i made one for my wife, daughter and me

New here, but i'll take a stab at parker's q's:

1. Improper forum. I would suggest message boards and/or attempting to contact Coach Glassman himself...unless you're scared (he may not be as "unfit" as you think)

2. Irrelevant. How many professional boxing trainers are contenders? if someone offered you the secrets of the universe, would you not accept them because the messenger was not God himself?

3. Not a question. Not even a statement really, more like a subject title. I've never once come across anyone even suggesting purchasing anything pertaining to CF since I've been following the program.

4. An interesing subject for discussion, I guess, but it's pretty common knowledge that olympic weightlifters are strong, gymnasts are in amazing physical shape, and sprinters have great cardiovascular fitness. If you want to nitpick, and try to find data/conclusions that support whatever stance you may take in any argument, it's not that hard. However, the above physical evidence is still there.

I don't knock anyone's hobby (unless it's something truly evil), so if you're really passionate about exposing CrossFit as a big lie, then, hey, good luck with that...

Warmup 45 X 10 on back - shoulder not ready for loaded external rotation due to recent labral repair surgery.

subbed front squats with cross hand grip

65x5
70x5
75x5
80x5
85x3x2
90x3x4

28/6'8"/222

225-235-245-255-265

hey all, I'm a day behind and need to do "Nate" today. This is my 2nd day of crossfit, and day 1 was DEFINITELY an eye opener (it looked so easy on paper!!). Anyways, I'm looking for a little advice on the following:
1. the gym I belong to doesn't have rings, what is a good substitute for muscle ups? I was thinking pull-ups and dips.

2. The warm up is a pretty good little work out on its own. Do you guys do the same warm up all the time, or mix it up?

Thanks for any advice. -John

Your 5-5-5-5-5 weight should be roughly 75-80% of your 1RM. Going to do this today at 1:30PM ET, after i teach a boot camp!

Correy, did you use a 5 gallon bucket for the molds? If so, were you able to reuse it for all of them or did you have to use one bucket for each?

I will make this post and leave the floor to Greg to respond. Thanks to everyone for chiming in. I appreciate the intelligence and care you all showed. No, I did not train or injure anyone including myself, no I'm not Mark Twight (but thanks!), yes it matters VERY MUCH Greg is unfit (he was the original CF'er therefore his "data" is the most precise and has the longest history-and yes the data after his injury is quite pertinent). At my level 1 cert they told me this was an open forum. That was a lie and they (it was Andy Stumpf who said it, in fact) cannot make that claim. I also feel that as I plopped down $1,000 and have never once posted on here, I have a right to do so. Those who don't like my posts can simply move past them, not insult me or tell me to go away. I raised legit questions and got harassed, blocked, and deleted-not to mention the people who saw my questions and completely ignored them, showing a distinct lack of critical thought. Furthermore CrossFit is NOT empirically driven. As stated, CF defines fitness as super-wellness. It has defined metrics to measure super-wellness and I have never once seen any blood panels or those metrics posted, including those of Greg Glassman's. I will not just take what I want from this website and leave everything else when there is the potential to save someone else the cash required to get certified, not to mention the satisfaction of exposing false claims. Yes I know this is getting old, but if someone (someone who speaks for crossfit.com and someone with enough personal knowledge of and experience with my questions) would have simply answered my questions this wouldn't be necessary. To repeat my questions:
1. Why my post was deleted
2. Why Greg Glassman is unfit (IT MATTERS)
3. The Multi-Level Marketing nature of CrossFit
4. The lack of "super-wellness" aka fitness hard data (i.e. biological markers-cholesterol, etc.) to support Greg's claims, despite constantly harping on empiricism.
So to sum up, no this is not an open forum, no this forum is not open to all opinions and ideas, no CrossFit is not scientific and emperically driven, no crossfit is not a program designed for longevity, and no cf will not express your highest genetic potential. I challenge all of you to unplug from crossfit.com for a week or two, meditate on what I have said, and make your own conclusions. There is, in my opinion, only one conclusion to arrive at after thinking critically on these things. I'll leave that to you though.

I have saved all of my posts, so if anyone wants I can post any of them again. Just ask. I await your response Greg!

205-215-225-225-225
Inc BP 3x5 205-215-215

hotel gym = no equipment

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

23:52

M, 40, 5'10", 185

5 - 225
5 - 225
5 - 225
5 - 225
5 - 225

A little disappointed with the weight but just wasn't feeling the power I normally would...was a good WOD regardless.

Some people are unable to listen.

135
175
185
195
205 (x3)

Felt strong overall, will start heavier next time.

#51 Varp #87 Amerius & #95 Rob R

Thanks for the input I was hoping this was the case, but I didn't want to rule out some kind of Blood clot or something crazy like that. I guess I will just work through it. Last night when I did my pull-up(assisted) I looked down and did more behind the head (realy just strait up and down, not Kip. It defiantly helped. I will stick with that for awhile untill I get better at PUs.
Thanks

#101 John
Yes the warm up is great I do everywork out now.

I was kind of feeling myself out on this one, and didn't fail till the last set. Normally I hit the wall around set 3 but hit it this time on set 5.

295
305
315
325
335 x 3, went down for the 4th and had to dump it

Well, not my best effort,I am new to the whole front/back squat family, and my upper body is way stronger than my lower (weird), but just want technique to be excellent before getting down and heavy.

did the 5-5-5-5-5 @ 75 lbs

I know I know....that super light and sucky, but hey! You gotta start somewhere!

185,205,215,220,225

i did nate first because i missed yesterday... then i did this 5-5-5-5-5.

#104 Park3r

thanks for leaving Bro

hope you mean it

Completed CFWU x 3 and then 2 rounds of "Michael" yesterday before running out of time! had to drive daughter to work! lol..

2 rounds of 800m run, 50 back extensions, 50 situps in 19:58..

Go Phils!

Hmmmm,

I wonder if I call Bill Gates out in a public Windows 7 forum if I can get him to answer me? Or perhaps Sir Richard Branson will finally respond to that email I keep sending him about his atrocious airline food?

Here's to hoping that GG has better things to do than respond to Parker. Three cheers for CF!!! And ten cheers if Parker will just go away. This is my hobby and I love it. I'm not asking anyone else to participate, I'm certainly not hurting anyone in the process and I'd just assume not to have to defend my innocuous hobby to others.

Thanks,
S ~

135
145
155 X3
135
140

M/37/5'10/190

185
190
195
200
205

Could have gone heavier, started out too light.

Bonus work: Tabata bar curls (empty 45# bar)

Total reps: 97

Yeah, I did some curls...so what? ;-)

M/33/72"/185
First post. 18th WOD since starting. Seeing great results quickly. Great program!
Started light, it has been a while since last back squats.
135
185
185
205
205

TO THE CROSSFIT COMMUNITY:

Enough with this guy. Numerous people have attempted to assist him in his neverending quest for the "truth" and he wants no part of it. He's looking for a story to tell about how he challenged the "CrossFit Cult" and was rebuked and rebuffed in order to back up his already held beliefs.
Please, no more responses to him, it will not do any good. His claims, and desire for answers are, at this point, irrational. If Coach chooses to respond, which I for one hope he doesn't, then so be it. I promise you, even that will not be enough. For this guy, "answers" from Coach will only be one more part of his legendary battle with the "CrossFit Cult" to put in his blog, or write in his book, or bitch about around the Leg Press machine. Let's not give him any more.

Someone start a new discussion...

395
405
410
410
415x4

Decent conversion tables from 1 RM to 5 RM at www.angelfire.com/extreme/weightlifting/1RepMax.doc.Obviously not entirely accurate for every individual but it gives you a good idea of where to start.

As rx'd

225
225
225
225
225

Could have gone heavier, but lower back still recovering.

1 Peter 1:24-25

M/180/53
As rxd:175, 185, 195, 205, 225. Ass to ankles every rep.

#101 John.
The typical sub for muscle ups is 4 pullups and 4 dips per muscle up. This, as with anything in Crossfit, should be scaled for your fitness level.

As for warmup, I personally do the typical CF warmup but will scale it a bit depending on the days WOD. For instance, for Nate, I only did pullups and dips in the first round and then only a few to get the joints moving a bit.

Hope this helps.

140,150,160,170,180

3 sets:
fly-aways 30lbs
seated half-press 75lbs

so I found the density of concrete to be
145 lbs/ft3 so for a 2 pood kettle bell we would need about .5 ft3 or a square of about .8 ft on a side (9.6 in). or a ball of 1 ft diameter. (volume of a ball = 1/2 the volume of the same diameter box).
A 1 pood kb would be a 9.6 in dia ball.

I am thinking that metal towel holders (for the bathroom) would make good handles if I can find them on the cheap.

I am thinking about using balloons and paper mache as the molds. Any thoughts?
Wonder if I can coat the concrete with some plastic or something when I am done.

#84 I think that you are right Parker is Mark Twight. Give it up man, if you don't like it don't do it.

As Rx'd

255-260-265-265X3-265X3

50 toes to bar as warmdown

25/m/6'1"/170

CFWUx2, sans OHS, plus a mile run in 8 minutes and two sets of 50 push-ups.

Warmed up squats with 135x10 and 185x8.

225-255-255-275(f--depth)--265(PR)

135-155-175-185-200

225-235-245-225-225

#103 mike i used three seperate buckets the larger was a three gallon the other were some small buckets i had in the garage these kettles are not big in diamiter so iam able to swing between my legs with out scrapage metal in the mix would definitly add wieght -in my next batch i will.these wiegh 35.5lbs ,22.5lbs and 9lbs

So glad to see S'more, Rookie and Fat Tony posting - MISS YOU GUYS!! PB you crack me up.
Judy #131 - atta girl!! Fantastic!

sick yesterday...did "nate" today. loved it!

9 rounds
subbed 3 assisted pull-ups/dips for each muscle up
50 lb DB for kettlebell

someone at my gym asked what i was doing~ i was happy to tell him about crossfit...
and i got my first rip on my palm since i was in gymnastics...felt good! (sort of)

f/25/5'4/142

#120: seven:
Agreed. His ramblings are getting old!

Thanks Correy! What a great and simple idea.

Nice one Dave:)
I will add extra weight today to my squats
because of you sir!

Can someone explain to me how to do this workout? I am having a really hard time figuring it out.

Whew 9:45 to read all of the pointless rambling..that's my eye wod..crossfit has changed my life for the better, please don't try and ruin it in such a selfish way by clogging the posts..

#120 - new point for discussion:

Referencing the video of Crystal McReynolds' sand bag run on the Crossfit Games site. Seven, how could you turn down Crystal's post WOD request for first aid? She was obviously in pain and needed prompt medical attention. You are heartless!

500m Row
45x5

WOD
195-205-215-225-235

Went light due to on going injuries. Probably going to do the CF Endurance would from yesterday later.

Get some, Go again!

Nate,
Easiest way..Figure the most weight you can back squat for 5 reps..even if you have to fail on the 5th one..try to be at your maximum exertion on the fifth rep of all five sets..

I use the small (free) gym in my apartment complex. It doesn't have a smith machine or barbells. My options for this would be using the pulley machine or the leg press. I feel the pulley would be a better fit - but it is super awkward getting in and out of position.

How does the leg press machine compare?

Thanks for your help!

Go Celtics :-)

Back still stiff from singles on DL so I didn't use as much weight as I would usually. Also did bottom poisition squats in the rack. Pins set so the hips go lower than the knees. Worked on proper back position and hip drive.

10 x 5 with 250-275 (5 sets each).

m/31/5,8/182

M/22/6'2/160

135
155
175-f
165-f
160-f

Just started Mark Rippetoe squats. Had a lot of trouble, but going to keep working at them. My back squat is really weak.

Back Squat, 5 reps per set at:
275, 295, 315, 335, 315
3min rest per set

Over-the box jumps, 3' box for time:
10-9-8-7--6-5-4-3-2-1
6:56

Weighted Pullups, overhand grip, 5 reps per set at:
45, 55, 65, 80, 90
2min rest per set

going to be a good one today. I love when we get to max and just lift.

225
255
260
265
270

(note: start at 255 next time)

46/m/71 kg
Warm up while introducing one of the soldiers to crossfit-style training.
5xBS 80kg, 80, 80, 82½, 82½

Heck, I like taking pictures of my bells laying around even though all I did was purchase them. These are awesome replacements for the swing and bottoms up work. Good craftsmanship, for sure.

I would not do a set with those in the rack position without wearing a sweatshirt though!

Take them somewhere with grass and throw them.

225-225-225-245x3-245x3

132/5
220/5
264/5
286/5
308/5

132/5
220/5
264/5
286/5
308/5

CFWU x3
135
175
205
225
235f

I for one enjoyed the spirited nature of the debate that Parker has started. He is harmless as long as his opinions are held to be just that....opinions. This is a GG's site and obviously he can do what he wants such repond or not. The best defense CF has is allowing open discussion on this blog. I think it causes no harm. The internet can handle both inquiries on theory and WOD questions don't ya think? I for one get a lot out of the site and the discussion forum but I just have to accept that there will be things that I don't agree with here such as the political rants and links that sometimes show up. They can't affect me unless I let them. Let's just let Parker be Parker. I feel that this community has done great things for me personally. I consider one and all here my family and like any close family sh#t happens around the dinner table but in the end you appreciate the company! So, the best to you Parker. After all there are no stupid or bad questions but there are stupid and bad people. Let's just all strive to not be one of them. 1, 2, 3...Puke!!

cfwu x 3

rx'd (+ warmup sets at 135/185/235/275)

315 x 5 raw/below paralell
335 x 5 raw/below paralell
345 x 5 *spotter assist 5th rep
335 x 5 raw/below paralell
325 x 5 raw/below paralell

@#120 seven - Agreed!

Thanks Shane i really appreciate it

CG E-City CrossFit
Bersin- 135, 165, 185, 195, 202
Johannessen-115x5
Herring-275, 305, 325, 325(4 sets only)
Beidler-225, 225, 245, 265, 280
Santiago-225, 275, 275, 275, 275
Leary-275x5

315x5.
4 more casualties in Afghanistan today. Lets get some perspective on these discussions. Go hug someone, smile at a stranger and tell them they look nice, call somebody and tell them you love them. All the heroes we honor here through our hard work and dedication to the warrior ethos are watching. Marc Lee, to name one, will be happy if you do.
"Greater love has no one than this, than to lay down his life for his friends."
John 15:13

cfwu x 3

135, 155, 165, 175, 185 as rx'd

Those home-made KBs are badass!!! If I ever get around to doing this myself, I would NOT use metal towel racks - that is lightweight metal and you don't want it to fatigue on you and come apart. The pictures look like pretty heavy pipe, which I think is what you want. Also, why not just set the bucket on a scale, zero the scale, then add the piping and concrete until you reach the desired weight? Another thought would be to try and use a metal can or container and then leave it as part of the kb, so that concrete doesn't flake off on you.

But, those are minor comments, Corey sir you are brilliant!

F/28/5"11/205

190
195
200
200
200

M/35/175

135
155
165
165
165

Anyone know how to strengthen up knees? I am thinking more lower weight squats.... and other CF excercises??

26/m/5'11"/206ish

315 x 5 x 5

Buy In:
2 Rounds:
200m run
10 squats
10 push-ups

WOD:
225
245
265
295
315

Cash Out:
2 Rounds:
50 sit-ups
50 back extensions

#119 LOL...love your attitude. Yea I did some bar 'curls for the girls' last week for old times sake...actually felt good.

100-120-130-140-150

Disapppointed with how few men >175lbs are failing to hit 300lbs for 5 reps in the back squat. There is a serious lack of strength in many mainsite trainees it seems. Props to the 5 or 6 that are there.

40/m/6'1"/161

CFE (first)

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
*Treadmill again (just too convenient) @ 1% and started at 8.5 and got up to 10.5 mph and stayed at about 9.5 in the middle when it was getting real hard.

CF (10 minutes later - I know not recommended)
Back squats – 5-5-5-5-5 as follows:

115
135
155
185
205
- no failures, but started conservatively because I am not real confident with these yet. Just started a couple weeks ago. I also don’t go all the way to ankles. I go just slightly lower than a right angle. Based upon the video I need to go a few inches lower.

15 seconds

#167 Guilty as charged:

185
205
225
205
185

I could use a 'starting strength' or 'strength bias' cycle.

m/47/6'3/215

Back Squat 5-5-5-5-5 reps

1. 235lbs
2. 235lbs
3. 235lbs
4. 245lbs
5. 255lbs

last time
205
215
235
245
255

After th run back ext on mon, and the kb yesterday. My back was feeling warn. I wint in to today with the thought to not worry about maxing. I just went with how my back felt. So I was really happy with meeting the old max and doing more total weight. I didn't expect to get 255 up at all.
I felt when I grabbed the bar to start the 255 that I could have gotten more, but I didn't want to get greedy and hurt something. I settled for 255. I had more gas. It felt great. I have been in a great mood all day.

I did my lift at 7:30 this morning. This is the first chance to post.

23/m/5'10/195

5x225-245-265-285-315(was 1 rep max from CFT two months ago)
followed by 8 rounds of tabata on the stationary bike with max resistance

48/6'/180
185x5, 205x5, 225x5, 245x5, 255x5
going down slightly below parallel..don't feel like i can go any lower. Had soft wall ball on the floor but could barely touch it with my butt

M/26/140/5'11"
As rx'd
165
185
200
210
220

I don't have access to a weight set today. What is a good sub?

M/44/6'0"/180
185/205/225/245/265
70lb personal best!
I owe this to the 20reps workout and Crossfit One World. Thanks Freddie!!!

34/m/175

205,225,245,265X2,225,225

m/41/6'1/191

CFWU2x
185
205
225
225
230

140-150-160-170-180(PR)

As rx'd,

135
205
235
255
275

First WOD in two months. Been whimping out for long enough. M/44/202.

1st day of crossfit WOD was 2day. loved it. i've been lifting since high school & i've been looking for a change. played minor league baseball and then became a firefighter in new york so working out has been part of my life for a while. great change of pace. thanks 2 the boys from the milford, ct. fire dept. for turning me on to this.

Wow, thought I could squat heavy weights before, but I wasnt doing my squats properly!

As RX'D

135
155
155
175
190

As rx'd

cfwu the wod

135
155
175
165
165

I am pretty sure that I'm not squatting far enough down. Anyone have any tips besides decreasing the weight?

30/f/118

135-140-145-155-160 (PR)

m/170
185
205
225x2
225x3
215

(pr is 235)

330, top set

300m row
30 bw back squat (185)
30 pull-up
5:27, legs were shot

37/M/180/5'9

kg
90
100
110
120
130 (286lbs)

Just over 1 minute rest (had to pick up daughter in kindergarden)

Erik
Norway

Parker:

I just want to make a brief comment about the "super-wellness" statements. I think that "super wellness" is perhaps a relative term. One can have all the numbers to back up their wellness but have never worked out a day in their lives. Or because someone works out hard everyday of their lives, that does not mean they are super well. It might ought to be considered a state of mind reached upon proof of the perfect numbers.

In addition, I also believe that CF may not be for everybody. I have been physically active in countless different ways and simply found that CF is the most effective use of time when all other life variables are considered. If someone loves to spend 2 hours in a big box gym (and has the time to do so) to show off their guns, then obviously they are more interested in how they look than being fit or superwell. I don't know that the CF powers that be are trying to prove anything. Maybe they found what worked for them and thought they would share it. Coincidentally, it became a sensation!

Ok, so not so brief. Just saying sometimes it's okay to take things at face value.

For the WOD:

145-145-145-145-155

Parker asks why is Greg Glassman unfit. That is a fair question . He doesn't ask why isn't his Fran time the fastest or why his deadlift isn't 500lb.That he is a "coach" is missing the point.If you read his articles on fitness it is odd/perplexing that he is not fit.Most of us have limitations and things we have to work around that is meant to be one of the special points about crossfit. He recommends it for a 80y grandmother but not for himself-it just does't seem to make sense.

M 37 6' 165#

225 x5
235 x5
245 x5
255 x5
265 x5

115
135
155
155
155

Just delete everything coming in from his IP, he's just spamming.

Marko and Parker.......you guys are dueshe bags. Have some respect for the coach. Or go somewhere else!

48 / 176

160-180-200(4)-180-185

Didn't have it today. Never felt good.

What's a "dueshe" bag? Do you mean "douche?" =)

Sorry.....couldn't resist. Will post in a little while!

Great job everyone!

m/20/6'1"/170

275
315
345x3
335
350

225-245-265-275-245. Didn't like the depth I was getting at 275, so dropped down in weight to make sure I was working the bottom couple inches of ROM.

Buy in: row 4x300 hard, 200 easy. That is such a great warmup. Hit the 300s at 2k race pace, target now is 1:35-1:37. Then OHS 3x3 65-85-95.

Cash out: shoulder press 115(5)-155(5)-135(3)-115(5)-115(2). Foam roller.

Whoops, second set of shoulder press was 115, not 155. I wish!

cfwu x 1

warm up sets

45 x 10
95 x 5
135 x 5
185 x 5

w.o.d.

225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

a little sick but went anyway

135
145
155
145
145

Sorry MTR, my spelling is bad....yes douche bags or "doucher's" for short. I think I was using the French version dueshe'.

Parker/Marko-Don't come on here disrespecting Coach. He has done so much for us. Show so some f'ing respect.

If you have issues with the Crossfit program at least be respectable. Questioning things are good but be decent about it. Crossfit's rich history is all about questioning the norm in human performance.

Again Coach deserves the respect. He has earned it and has done great things that many will never know. He is proven.

m.23.175

185
195
205
205
205

Still working on low bar form. My upper back is really tight do to lack of flexibility so that seems to be my limiting factor. Soon enough ill be back up to my highbar numbers

Used the smith machine so I cheated really...

WOD
200*5*5

What you guys think about the smith?

m/39/200

265
275
285 (f)
275
275 (f)

m/42/165/6'

135, 185, 205, 225x2, 185

max last time = 175!

Did 5x5 squats yesterday at 120.

Using the "assisted rack" since it was the only one available.
225
245
265
285
305

155
185
200
210
220

Kristin #161, Gloria #188 and Camille #205 - NICE WORK LADIES!!! WOOT! So wanted to do this today, but my box did their own programming today :( waaaah! Pony, my Pony where are you??

m/180/5'10"/26

315,315,315,295,295 all for 5 reps

not bad, full depth on all squats. Did anyone else get a little sloppy on the last few reps of sets 4 and 5? My knees wanted to come in a bit to get the weight up without leaning forward.

225/275/295/275/225

m/38/245/73"

narrow 205/225/245/265/275

should have gone heavier good work out

1 mile on eliptical level 20
1/4 2:08
1/2 4:13
3/4 6:17
1 8:23:05

# 167...hopefully next time may get close to 300x5

Guys, this forum here is strictly for entering WOD related times and loads etc. If you keep up the bickering you may ruin this for everyone else. Start a thread in the "forum" please.

190#

95x5, 145x5, 195x5, 215x1 (twang, not good), 195x5, 145x5, 95x5 ass2ankles

#202 - What do we think about the Smith? Hope that's an inside joke. The Smith is, with bicep curls, the most hated form of exercise here....

M/44/185/5'9"
5x5@185
Then SFC scaled to 30x135#, 1K Row

225
275
295
305
315(pr)

225
245
245
245
250 (x6)

80
90
95
100
105 (3)

all in kg. Down a little in weight but being very strict with form and depth

Started doing 3x5 back squats on the first day of every cycle last week for form and working on building up my strength after 5 weeks off for fractured back. Worked on them yesterday for strict form at 105.

Today OH squats 3-3-3-3-3
65-75-80-80-80
afraid to go heavier because I am not technically supposed to drop the weight from overhead at the gym... pr is 95

then annie in 15:33... not fast but I need work on double unders (obviously! lol!)
then work on the elusive muscle up... just can't get that turn over!! Someday!!

f/137/5'4"/24

29/M/141

135-185-215(old PR)-225PR-235F(3 reps)

back squat x 5

205lbs
225lbs
235lbs
245lbs, barely got 4th & 5th rep, long pause
230lbs, failed on 5th rep
205lbs

245lbs 10/28/2009
240lbs 05/10/2009
225lbs 02/03/2009
225lbs 12/26/2008
230lbs 11/15/2008

STRENGTH WORKOUT @ 1 PM:

Warm-up: Foam roll, 500m row, Trunk rotations, PVC shoulder dislocates

OHS 30/5, 40/5, 45/5, 50/5, 50/5
SP 25/5, 30/5, 35/5, 40/5, 45/5
FS 50/5, 60/5, 70/5, 80/5, 90/x

All done barefoot (in socks), with the toes floated up in order to reinforce the drive from the heels and knees tracking over the feet. Felt twinge in right hip/TFL in the set of 70kg FS, could not float the toes in the set of 80kg, so I didn't bother doing another heavier set.

225
245
265
275
285

5 x 285 Deadlift, 5 x 135 Hang-clean,
5 x 12 Kettle-bell swings w/70#DB

135, 155, 175, 195 (4), 175

At 24HR Fitness, Oxnard, CA. Nice work Calgary Colin.

Backsquat x 5

205lb
225lb
235lb
245lb
235lb

135-155-175-185(1)-175-180(4)

got too confident on that 185, but overall good for me

C: 275,275,275,275,275
First time with straight sets, do 285 next time. Back to being methodical with my results! Warm up: 2 rds CFWU, 5X45,5X135,5X225

BG: 185,185,175,175,175
Depth suffered for sets 2-5. 185 straight sets next time!

Hoot, hoot, hoot.

26/m/5'11"/185
225-275-295-305-315
both 305 and 315 PRs

m/42/5"9'/208

225 1 min rest
315 2 min rest
325 3 min rest
315 3 min rest
315 3 min rest

Great workout I expected to be able to handle more weight. Third set at 325 was harder than I expected. Lightened the weight so that I could get good clean reps with excellent form.

225 5 X 5(DJD aching)
m/52/215

225, 245, 275, 295, 225(10 reps)

m/38/76/205

165-175-185-195-200

That's a 5RM PR by 20#

185-195-205-215(pr)-225(f)

#223 and what was that point Jerry?

M/69/165

OK, I guess I misread this as 'sets across', instead of ascending sets.

Too late; 5x275

#236: I was wondering what his point was as well.

30yo, 5'11", 175lbs

265
275
285
295 (3 reps)
285 (3 reps)

I think I wore myself out. Last time I did this I topped out at 295 x5. I think my legs are just more depleted from the past week of workouts.

m/49/5'8"/180

135/155/170/185/205(3)

Not my best effort.

90
110
120(pr)
127.5x4 (pr)
120

then 10 min later from crossfitendurance.com:
C2 - first half of 1min ladder.. painful

as rx'd
45, 85, 65, 75, 75

worked on form and balance today

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 4.5” stack x 2,2,1,1,1
Back Squat 45lbs x 5-5 95lbs x 5 135lbs x 3 165lbs x 2.

Back Squat
185lbs x 5
190lbs x 5
195lbs x 5
200lbs x 5
205lbs x 5
3 minutes rest per set
Foam roll after
Compared to 090510: same

24/m/5'9"/175

1 Mile Run

135 x 10 (warm up)
225 x 8 (warm up)

275 x 5
295 x 5
305 x 5
315 x 5
275 x 5 (wanted to go real deep the last set)

1 mile cool down on elliptical

187/5-231/5-231/5-253/5-264/5

stopped to read a couple of posts on my way to recording lifts. Comments posted by #158 really puts life in perspective at the moment, Amen brother, I'm going to give my kids an extra hug as they lay in bed sleeping in memory of the guys who give their lives to watch over them.
(jon UK)

m/38/195/6

135-145-155-165-175

185
195
205
215
225

CFWU x 3

As RX'd (KG's)
60
70
80
85
80

m/26/6'1"/206

Been here for a couple weeks now. Really enjoy all the information (videos, journals, posts, pictures). Keep it up CF! Looked through the list of 'Girls' and decided to do Cindy today for the first time.

Dynamic Warm-up
Burgener Warm-up x 2

Cindy as Rx'd

14 Rounds + 3 Pull-ups

What's average Cindy score for first timers?

As Rx'd

135
185
195
195
205

225, 245, 255, 275, 275

Hey-

215/225/235/245/255

-K

PT (#249)

The average Cindy score for first timers is 14 rounds + 3 pull-ups ... congratulations on being average! Ha, JK!

14+ rounds first time through is pretty good - I think the results would be all over the place, from under 10 to 20. Also, many people have to do Cindy modified for a while until they learn the kip.

Whatcha gonna do next?

34/F/5'10"/160

Actually felt good today - usually, I hate back squats ;)

180
200
210
220 PR
230 PR

M/19/160/70

225
275
275
275
275

2009-10-28:135-205(pr),135X8,felt better today
2009-10-28:135-195(bit on toes, knees pulled in),135X8 fs,felt ok, want better form next time

225/315/335/355/365

felt better today than any other going heavy. asked for a spotter on my last set, they went up pretty smooth. gave me room to grow.

140-145-150-155-160

Parker,

I Crossfit because it works for me. I've consistently exercised for the past 20 years and using various methods...running, powerlifting style training, bodybuilding style...and have found that, for me, this works. I don't know much about the science and don't challenge your questions or assessments. I have found Crossfit to strike a balance among various extremes and give me good results. The CF community has served to keep me motivated and attentive. I feel better, look better and perform better then I did before Crossfit. I don't claim Crossfit is the end-all-be-all of fitness or health, maybe it is, maybe it isn't. But I do it because I enjoy it and works for me and that's why I love it. I am sure many others in the CF community follow for the same reason. I hope you find what works for you.

Still recovering from sickness. Focused on technique. Really trying to initiate hip drive. 185-225-225-225-225.

rested. Hit it tomorrow.

Michael make up, details there

m/36/211/5'11

As Rx'd
185-225-235-225-225

140-150-160-170-180

185-205-215-225-225
was going slightly below parallel.... want to get a inch or two lower though

175
175
180
185
190

135-145-165-185-205

M/22/193/5'11"

185-205-205-205-205

First time doing squats with very proper form and going deep, I have very tip hips and have to really fight my knees going in on me at the bottom of the squat. Anyone know any good stretches for that?

m/21/156/69''

I liked this Wod!

205
215
235
245 failed last rep
230 failed last rep

Get some

got up to 255 lbs. (I think same as last time)

Man....glutes and hams were TIGHT today....

Went for full ROM on these bad boys. Felt good, though the last few reps were shaky! Finished up with 4 sets bench press, 225x5

CFWU then as rx'd:
135
185
205
215
225

Parker and all,

The answer to number 4:
Cholesterol levels and VO2max and bone mass density (measured via dexascan) and other easily measured parameters of health/fitness are not really what we care about are they? We care about actual fitness. The problem is that these measurable quantities do not accurately measure the real traits that we want to measure. For some of them, there is some correlation, but they are not the whole story.
What crossfit can measure is work performed per unit time. This is the root of it's empiricism.
Did I explain myself clearly, and does that answer your question #4? Please let me know.

Thanks

Sabin

135
185
195
200
200
Squat need a lot of work. 200 was tough.
I need to work on form as well

165,175,185,195,205

925 total
previous 900

This is my first post so please be gentle. I am a male, 34 and 178lbs. I have been CrossFitting now for about a month and am registered for my Level I Trainer class in February. I would greatly appreciate advice anyone has for me. I am and have been a certified personal trainer with an exercise science degree. I can tell you that they don't teach you this stuff in school. So I'll try to follow what I see seems to be the regular posting routine. This was my first time doing the 5-5-5-5-5 routine and I'm not sure if I did it right. I warmed up with ten reps at 135 and then did five with 225, five with 315, and five with 365 three times. I squatted to parallel. Thanks in advance to anyone who offers comments/advice.

275x5

m/40/170/5'10"

Back is sore, no go on squats

Did pushups, 1,2,3,4,5,4,3,2,1,2,3,4,5,4,3,2,1......

Rest equal to time to do reps.

279 in 20:24

38M/5'10"/168#

W/U: jump rope, 100 double-unders; 17 ROM exercises; TWG Abs Conditioning, 1x5; CFWU (GHSU), 1x10; BS 225x2, 135x5, 155x5.

As Rx: 175-215-225-245-255#.

C/D: BS 135x10 (practice form); strict pull-ups, 1x20; foam roll.

No PR. Aggravated my recent low back injury on the second rep of the 225# w/u set. At the bottom of the squat, I felt by back pop in the exact same location of the injury. My guess is it was due to bad form. Probably a butt-wink. After the acute pain subsided, I started low and slowly added weight to each set. Dull ache remained, but not exacerbated by any of the sets. Injuries sure are frustrating!

24/m/175

275
315
315
315
320

better overall...same max weight.

225/245/265/285/305

140kg
150kg
140kg
120kg(deep)
120kg(deeper)

155
175
185
195
210

learning the low back squat. Kept it at 185.

warmup: 35 strict squat with pvc pipe

WOD:
225 X5
225 X5
255 X5
275 X5
275 X5

followed immediately by 10 minute on Concept 2 for calories:
169 calories

#202 the smith machine locks you into an unnatural groove, doesn't allow your body to shift naturally through the squat movement. Doesn't allow you to bail out easy either, have to concentrate on rotating the handles. Anyone else????????

I've met Mark Twight a couple times and I doubt "Parker" is Mark. Say what you want to about him, but from what I understand about him he could care less about crossfit, much less misrepresent himself on this site.

Set 1: 225
Set 2: 245
Set 3: 255
Set 4: 265x3
Set 5: 245
Did not feel solid coming out of bottom.

M/33/178
285-295-295-305-315

Sabin,

What you are talking about is functional "fitness" or just functionality, which is what CF works on directly. However, CF does help with cholesterol, VO2 max, and bone density and many other aspects which would still be measures of fitness, but moreover, general health. Any form of exercise is going to help increase or maintain bone density levels as you are loading the bones and stressing them causing them to maintain density (use it or lose it). As for VO2 max, the high intensity work is going to cause the body to adapt to be able to better intake O2 at the tissues in the lungs and transfer it to the tissues in the working muscle as well as improve the transfer and removal of wastes from the working muscles. It will also help to increase stroke volume (amount of blood the heart expels in one contraction) in order to work more efficiently. As for cholesterol, it will increase the ability for the body to deal with cholesterol, either in using it, excreting it, or converting it. However, this will also be affected by your diet, ie. if you eat a lot of fat than chances are your cholesterol levels will remain elevated. There are also many other physiological bonuses to doing CF or any exercise like what CF offers and it is all in the literature. So to everyone, go explore the literature and you'll be amazed at what you find.

Cheers
Wolf

Warmed up with 10mins of jump rope with a speed rope.

As rx'd
185lbs
175lbs
185lbs
185lbs
195lbs

Looking forward to seeing those numbers go up in time...

Thanks, Cookie! I love getting kudos!

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

Doug
M/16/5'11"/168
185-205-225-230(PR)-215

Kevin
M/50/5'11"/172
185-185-195-205-205(PR)

CFWU x3

135-165-195-225-245

MGySgt. USMC M/48/6'2"/205

Have not done this since 2-3-2009 and even though I admit to slacking off a bit. My excuses like college, work, soccer, etc.. blah blah did not hold me back from improving.

W/U & WOD with daughter Ms. MAD
W.D. Ms. MAD
45 x 5 45 x 5
65 x 5 65 x 5
95 x 5 95 x 5
135 x 5 95 x 5
155 x 5 95 x 5
185 x 5 100 x 5
225 x 5 105 x 5 (PR)
245 x 5
245 x 3 (F) made up 2
245 x 1 (F) made up 4
235 x 4 (F) made up 1
225 x 5

Humbled again yet very happy with my own results and proud of my daughter.

OooRahh CrossFit

1 Mile Run 35lb Ballistic Vest

145 x 10
225 x 5
255 x 5
255 x 1(f)
225 x 5
245 x 5

Chest to Bar Pull Ups x 20
Anchored Sit Ups x 50

1 Mile Run 35lb Ballistic Vest

135, 185, 195, 205, 215

PR 205

135-155-165-175(PR)-185(PR)

HUGE PR for me by 15#!!! YAHOO!!!

Press
5-5-5-5-5
65-70-75-80(3)-75
Another PR!!!

Great day:)

M/59/6-2/210

155x5, 175x5, 185x5, 195x5, 205x5

As rx'd:

205 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Back Squats
135×5
185×5
205×5
225×5
245×5 (pr for reps)

As prescribed...

135
135
155
155
165

CFWU x1
Burgener WU x1

As Rx'd - 5x5 back squat

205-205-195-195-195

Done on smith machine. :(
Some reps were not as deep as i'd like.

185-200-210-220-225

Si- went up to 225x5
Julie- went up to 140x3

135-155-155-165-165

CFWUx3x15

185x5x5

185, 205, 225, 240, 250 (pr)

as Rx'd

20/m/5'11"/163

31/m/196

185
205
225
235
225

M/48/6'3"/195

175-195-210-220-225

135X5, 225X5, 275X3, 225X4, 185X6 and 135X10

As prescribed:

365-365-365-365-365

M/34/70/205

205-215-215-215-215

Legs were shot from PT this morning 10# lower than what I did last time, but I was happy with it considering.

305
345
385
410
430 pr

Beth

65/85/105/125/135

Good job! Working on form and getting down to that 90 degree on the heavier weight.

m/33/190/5'10''

135/155/190/190/190

155*165*170*170*165

Pulled rt hammie over the weekend. The BS were making it speak! Not so great at BS but love OHS- go figure.

Erin

135#
145
155
165
185

Start heavier next time.

M/47/66"/135

"Nate" make-up today:

11 Rounds

Scaled KB to 1.5 Pood...

1. 135
2. 225
3. 225
4. 205
5. 205

F/27/5'2"/120lbs

65, 80, 90, 105, 115

-135
-185
-205
-220
-225(F) on 3rd rep.

315x5
325x5
335x5
345x3
345x5 Huge 10lbs PR for 5rm

Cashed out with tomorrow's wod Annie in 8:55, also a big PR. Managed to string a few DU together.

29/5'8"/192

WOD for Technique

135x5
155x5
165x5
175x5
185x5

Could do more, will increase 10-15% next WOD

M/22/198

Warmup with
-air aquats
-bar squats
-135# squats

W.O.D.
185# x5 Rounds

Just so everyone knows, when you do these workouts, the warmup sets dont matter and dont apply to the posted WOD. Even if you take 5 sets to get to your 5 rep max, the W.O.D. doesnt start until you do sets with the 5 rep max. Just so you guys know and get the most benefit for the effort you exert.

Eric

185-185(4)-185(2)-165-165

Second set of 185 I almost did not get the 4th squat, so stopped there. Third set got stuck trying to come up on 3rd squat. Dropped the weight to 165 and still struggled the last two sets...lol...

M/24/6'4"/230

205 x 5
225 x 5
245 x 5
275 x 5
295 x 5

155,155,165,165,175pr

Bodyweight = 175

#257 Larry

Thanks for the reply and the light jab. I wasn't feeling a 'lift day' and I like the bodyweight workouts. What's next? Looks like Annie according to tomorrow's WOD.

135, 155, 175, 195, 205

m/31/212/5'10

205
235
255
275
285

135
135
135
135
135

225
245
255
260
245

185
225
295
295 fail
done

worked on weighted pullup, muscle ups, and towel pullups
after finishing squats

7:00 AM
Back Squat 1 heavy set of 5 - 300lbs. First time back squatting since the injury, so I decided to go for just one heavy set of 5. High bar. Could have done more but I was a bit nervous about the back. I'm happy with this. I'm going to stick to high bar back squats from now on. I've been trying to get the low bar down, but my specific dysfunction is softening the thoracic spine, and that puts too much pressure on the lumbar spine for me to risk reinjuring my back while learning to do it correctly. I figure if I squat 405lbs high bar and deadlift 550lbs my hips and hamstrings will be strong enough. On another note, high bar back squats felt like coming home. I'm SO much more natural at them.
11:30 AM
.96 mile run (Lovers Point rec trail) - 6:33, PR by 21 seconds. I'll take it considering the squats earlier in the morning.

175,175,185,195,205

140
185
205
205
225

135
155
175
185
195x4 (f)

115-135-155-165-165

225, 235, 235, 245, 245

155-165-175-185-195

Felt like form got shaky between group four and five. Need to focus on better execution at 185# and higher.

M/24/153 GregAwu

After 1x7 Deadlifts -

135x5,225x5,225x5 ... ran out of time

23/m/168lbs/70"

185
205
215
215
225

185, 195, 205, 215, 225 (PR)

155
175
185 (weight from last time)
195
205

M/25/154#/5'7"

CFwu
WU - 45# x 5, 135# x 5, 225# x 3

Goal: Better form with deeper squat - lowered weight intentionally

1. 270#
2. 280#
3. 280#
4. 280#
5. 270# (to maintain depth/form)

Missed weight PR by 10#, PR in form/depth

185, 205, 205, 215, 225

m/29/155/5'8"

245 265 275 285 (PR) 290 (4)

first time doing heavy back squats in ages. Maybe the 3rd time this year.
36m70"208#

135x5,225x5,275x2,
315x5,345x5,345x5,365x5

I don't think I could have done a heavier set.

M/63/198-Back Squat 5-5-5-5-5 reps
135-185-205-225-230

30/M/5'10"/150
OK, completed 5 x rounds of
1 min 115 pounds Back squats,
1 min Box jumps (30 inch box),
1 x minute 145 pounds leg press,
and 1 x min of AB Mat sit ups,(hands behind head unanchored)
We had a switch time of 10 seconds after each minute of exercise, follow by the WOD (Back Squat 5-5-5-5-5 reps)
135 pounds, 145 pounds, 155 pounds, 165 pounds, 185 pounds.

Santi.

After two hours of "rolling" and a good crossfit warm-up:

5@225, 5@275, 5@315, 5@335 (last rep with spot), 5@275 (deep, slow repititions).

post by brandon... here's my data

(M/24/164 - 5'7")

225
225
225
225
225

warm up with OH squats, then 135 back squat
205
225
245
245
245
good depth, no spot. Iron, garage, PM

135
165
185
195
175

22yom/155lb
san antonio, tx

Humberto
100# x 5
124# x 5
124# x 5
124# x 5
124# x 10

Karla
60#-60#-60#-60#-60#

all in kilos: 70,80,90,100,100

70,75,77.5,80,80kg

155
185
205
225
225

33/M/160/5'6

What really says that any program makes you better as an athlete just because Jay Cutler is massive does that mean his program is right for you. Just because Bruce Lee was great Martial Artist does not mean that program is right for you. My point is no matter how much study goes into any one program and scientist say it is the best thing since sliced bread. Does not mean its right for everyone. There is no one thing that everyone can do and see the same exact growth and maturing. So Parker 7000 by now let it die. If your not getting the answers you want pay for the research your self or move on and let us CrossFit in peace.

205-205-215-215-225

225 was my 1 rep pr from CFT so this seems like an improvement.

Dan 45-55-65-70-70Kg
James 45-55-65-75-75Kg

Super safe.

first time back squatting in a long time:

5x100kg
5x110kg
4x120kg
5x120kg
4x120kg

have the feeling I didn't go a low as I should have.

135-185-225-255-255

m/27/205

135/185/205/205/225

m/23/5'8/175

185, 205, 225, 225, 185

Second set at 225 was sloppy so I dropped down.

m/31/6/205

225
245
275
295
315

Probably could have/should have gone one more round!

I'm 15 and started doing CrossFit on the 4th. Haven't worked out in years so I think 225 is ok for all 5 sets. Although I could've done more.

33m/5'10"/180#
225 for all sets

36m191
knee still a little flaky.
135x5 225x3 225x3 135x5
push press 135 x5 x3

36f126
105x5x5

41/m/176cm/73kg

70-80-90-95(PR)-95 kg

pr 195
today new pr 200 and 205!
X5

M/25/5'9"/185

"CFSB" Deadlift 3x3, 15-12-9 WU 185x10,225x7,275x5,315x3
325x3
335x3PR
345X3PR by 20# Whaaaat!!!
225x15-12-9

5 min rest then...3 rnds 5 135# thrstrs, 15 24" box jumps

Time: 6:33

REST WHEN YOURE DEAD!!!

As Rx'd:
225-245-255-265-270(10# PR)

should be able to do 275 next time :)

As Rx'd: 95/115/135/145/135

M/26/153

m/31/210
235# all sets

brad
185# all sets

WOD - 185/ 10/ 195/ 200(old PR)/ 190(fail on 4)

WOD - 185/ 190/ 195/ 200(old PR)/ 190(fail on 4)

31/m/5'10"/210

205
225
225
225
225

I was way off my previous best...I am not sure what the deal is...

135
185
195
205
215
225
235

rx'd

155
175
175
185
185

185-185-195-205-135

275-285-290-305-315

Back Squat 5-5-5-5-5

60kg,65kg,70kg,75kg,80kg(pb)

Soooo long since I've done a Wod. Miss them.

Need to work on my squats. Found out that I am leaning to far forward and not keeping the bar over the middle of my foot. Worked on it last night but felt as if I would end up on my butt, nothing new there.

Good Fun

M/6'1''/195

215x5
230x5
250x5
275x5
275x5

Perfect parallel squat form.

m/32/5'9"/175

205
205
205
225
225

M/24/5'11"/205
135
135
135
155
155

58/M/204 Well.. feeling my way back again - 115, 135, 145, 155, 165

48/F/125 - 'Michael' - subbed; 1000m row, SLDL @ 35lbs - 26:05

49/m/190

275/285/290/275/275

225-255-275-275-275

Felt pretty good, considering I don't feel well.

man the threads on those ghetto home made k-balls are gonna slice your hands up!

195-245-265-265-265

225-225-225-225-225

need to increase next time.

Current PR = 265.

Buy-in: CFWUx2, back squats 135x10.

225
255
275 (PR)
255
255

Cash-out: Double-under practice (50 total).

Last 3 reps at 275 were slow and painful, but happy to get this after missing last time. Felt spent afterward, so dropped down. Last 2 sets were almost as hard! Hamstrings sore from Nate.

As rx'd

225-275-295x2-275-285x4

Think I could have pushed the last one out, but didn't want to take the chance without a spotter. My form must be off because my knees are hurting. You guys are awesome!

Smith machine. 95 115 115 120 125

225x5, 245x5, 265x5, 275x5, 285x5

225
275
295
315
325pr

195
245
245
255
255

M/32/6'3"/205

225/245/245/245/225

Previous:
185/225/225/245 (Fail for depth)/225

I'm calling my current max upt to 245. Previous was 225 for form. I'm sure I'm not alone when I say: If we define the back squat the same way as Coach Rippletoe, many outside (and some inside) the CrossFit community have never done a single squat in their lives.

m/19/150lbs

155
165
185
205
225

175,185,185,190(1+f)

At 190 i felt my right knee slide inward on the first rep. I tried to correct it on the 2d rep and went nowhere but down. I had noticed a form error anyway so instead of the last set heavy, I tried a bunch of lower weights to see if I could correct it. It was not there at 135 but it was at 155. Next time BS comes up I'll work form starting at 135. Maybe I need a trainer to help me.

#78 Tommy CrossFit Feel Good
Cheers.
WOD B/S 5-5-5-5-5
125kg-120kg-110kg-112.5kg-115kg

Struggling the night, as still recovering from the flu,coughing all the way through the wod,strength definitely not all there the night !too many adjustments,coughing fits !elbows still sore !

CFWU x 3

225 x 5 x 5

225
250
275
295
315

did 3 x 6 back squats yesterday at 185.

got two WODs in today:

5 rounds for time: 7 pullups, 7 thrusters(75#), 7 burpees. = 5:22

4 rounds for time: 25 kb swings(24kg), 50m broad jumps, 25 walking lunges. = 11:23

Ok, so my lower back is still tweaked...245,255,265(f...ell off balance),135x5, done. Did some back extension holds to try and loosen it up. I haven't really done much to aggravate it since CFFB, but it just won't go away.

225,295,315,325,335,

went a little light no spotter.

243
265
331
375
375

m/24/165/6'0

95
135
165 PR
175 PR
180 PR

WU: Tabata sit ups, push ups, squats, 135x5, 185x5

WOD: 225, 225x4, 205, 205, 205

MarkC, 54, M, 175, 5'8"

Set 1: 205
Set 2: 225
Set 3: 245
Set 4: 255
Set 5: 265

My WOD Log on 21-15-9
www.21-15-9.com/users/13/calendar/10/29/2009

set 1=245
set 2=255
set 3=265
set 4=275
set 5=280

M/27/6'2"/150

45# x5 x5

I need to buy some weights

F/24/153

first time on these..

45-95-105-115-120f on the VERY last one!

still pretty happy with it

CFWUx3
135x5
185-205-225-225-225
135x8 (tried to be explosive out of the bottom)
Felt good at 225, go heavier next time.

Squat WU: 135-185-225

Sqx5: 315-345-365-375-335

Then bench: 135x5,185x3,x3,205x3,x3,245x2,x2,225x5,185x10
Did shuttle runs between bench rounds: 5-10-5yards, avg 5sec.

later,
b
m/33/5'8-1/2"/167

135-185-215-235-245

25/m/200

at work no spotter
245
260
265
265
265

m/41/6'0"/193

185
225
245
265
275

A slight drop from total work done last time.

170 hack squat machine

185, 185, 205, 215, 220

Compare to:
080930 - 160, 185, 205, 215, 215

135
225
275
295pr
295

wanted to try for 315, but had a severe foot cramp on the last 2 sets (295), decided to stop

155 x 5

135, 185, 205, 225, 245

125, 135, 155, 155, 165, 175 (last rep fail)

125, 135, 155, 155, 165, 175 (last rep fail)

need to practice form

M/31/170

rnd1 - 185
rnd2 - 195
rnd3 - 215
rnd4 - 225
rnd5 - 235

Wod
135, 155, 175, 185, 195

185, 205, 225, 225, 255 at work on smith machine

good mornings

135 x 5
185 x 5
225 x 5 (old PR)
235 x 5
245 x 5 (new PR)

185, 205, 225 x 3

good mornings

10/29

195/205/215/225/235/245(PR)

Slow Very Deep High Bar Back Squat:

95 x 5
135 x 5
185 x 5
205 x 5
225 x 2 (failed 3rd rep)
205 x 5
205 x 5 (faster from the bottom)

Love these homemade KBs!

125, 135, 155, 165, 185, 185

Started off too easy. Go to higher weight faster next time. 185 is fairly challenging to lift. Work on form at high weight.

Posting this late but:

Rx'd:

225, 265, 285, 305, 340, 350

M/205#/6'1/25 years old

as Rx'd

80kg
90
100
105
110kg

135
185 (3x)
155
155
155

WOD: Back Squat 5-5-5-5-5 reps

155#
175#
185#
190#
195#

performed on 10/28

135x10
135x10

225x5
225x5
245x4
245x4
225x5

65
70
75
80
80

225x5
225x5
225x5
235x5
235x5

Then did SDHPs:
135x5
140x5
145x5
150x5
155x5

Could increase the ROM on the heavier loads:

90 kg
95 kg
100 kg
105 kg x 4

Almost fell over on the last one so stopped!

135
155
165
175
185

225 all (preceded by 4:55 Annie)

115-125-135-145-155

First time doing 5 rep maxs on back squat. My 1 rep max is 175, which I now think I can/should be able to go higher on my 1RM. Excited for the next BS 1RM now!

225
275
295
305
315

all felt strong, still favor rt leg way too much, think i could squat 500 if l leg would do any work.

As Rx'd

225-245-265-275-295(f)

Weakest I've been in a while.

m/29/5'11/168

100-105-110-115(3)-112(2)kg

M/25/5'9"/195

185-195-205-210-215

205-205-225-225-225

205, 225, 240, 245, 225

5 x 5

225
245
255
265
275

225-230-230-230-230

CFWU x 3

As Rx'd

135
155
175
175
175

HSPUs, 3 sets

185, 205, 225, 250, 255
First time recording 5X5 back squats. 255 is approaching my previous 1 rep max, so very happy with this number. Probably could have pulled off 260-65!

145x5
145x5
155x5
155x5
165x5

30/m/71"/184/Camp Taji, Iraq

CFWU x3
185, 205, 225, 255, 265 fail

Jeff @ work
225-275-295-300-300
a couple reps at 300 questionable depth.

185/195/205/215/225

m/42/150

135
155
165
175
195

No access to free weights.

155 lb. leg press followed by 30 second wall sit.

5 sets of 5 X 30 second.

moderate effort - been sick lately

225
245
265
285
305

At work, subbed:
Linda style,
225# back squat
225# dead
50# db hpc
34:55

155, 175, 195, 215, 235

225 245 245 255 265

135/185/205/215/225

did not do

C-
135-155-175-195-200

135/185/205/225/225

Mark: OPT WOD

Theresa: 135-145-150-155-160 (same as last time, the 160 is more realistically a 3 RM w/ good form, a bit too much forward movement on last 2 reps)

Back Squat 5-5-5-5-5 reps

F/45y/62"/134# JULIA
65, 75 (PR), 85, 90, 95

M/41y/68"/160# GEORGE
135, 155, 165 (PR), 175, 185

m/22/150/5'7

135-160-185-185-200

S/f

m/22/150/5'7

135-160-185-185-200

S/f

30/m/67kg

70/70/75/80/85kg

185,205,225,245,245

255x5
275x5
285x5
295x5
300x4, failed on last rep

275 - butt to bench
275 - butt to bench
275 - butt to bench
315 - butt short of bench
315 - butt short of bench
275 - butt to bench
315 - butt to bench

Need to practice keeping the butt back and shins straight up and down so the knees don't come forward

f/26/5'3"/145

In kilos

75-80-85-90-95 (pr)

315lbs for 5 sets of 5
...last set went to 7 reps.

205/215/225/235/235F

315x5 slightly wide stance

M/38/185/5-10

5x5 back squats
135-185-225-275(lst two reps were shaky) reduce weight 225 good form.

Followed with 50-40-30-20-10 DBl U and feetheld sit ups 8:55.

89-100-105-111-116(failed at 3)

80
90
95
95
95
kg

as rx'd
205,225,255,275,295

@superfitness

mixed it in with "michael"

185#
225#
225#
225#
225#

m34/ 175lbs

245
245
255
255
265
275

Misssed—Flu

225
245
265
275
275

185
225
255
275
295

195, 215, 235, 245, 255

115-125-135-145-145
I have avoided back squats like the plague.

205,225,245,255,255

sub'd Tribute for the Fallen Run

205 x 5
225 x 5
235 x 5
245 x 5
255 x 5 (pr)

Back squat 5-5-5 155#
Deadlift 5-5-5 185#
Barbell press 5-5-5 95#

29/m/205#/6'0"

185-205-225-255-275(f)

Scary fail...

skipped. in flight to east asia. don't have rack anyways

48 - 63 - 73 - 78 (f) 2 reps in - 75.5 (f) 3 reps in
Good form throughout. W/u w/ air squats + 28 kg * 5
PR 171.6 lbs

Back Squat 5-5-5-5-5 reps

155-160-165-170-175
-------------------------------
Compare to 090510

185-195-205-210-215

m/39/158
225
245
260
275
285(2)

245
265
295
295
315

CFWU

225, 225, 225, 205, 205

CFWU x2
185
205
225
255 PR
245
225

255 is my 1RM PR and I did it for 5!! I'm happy..

CrossFit Warmup followed by
Warmup 5 x 150
1. 220
2. 242
3. 264
4. 308
5. 286
Warm down 10 x 150

5 minute run
CFWUx2
1. 135
2. 185
3. 175
4. 180
5. 185
5 minute run

245x5
255x5
260x5
270x3
255x4

135x5
185x5
185x5
185x5
185x5

225
230
235
235
235

CFWPX3 135x10 185x5 205x5 225x5 225x5 235x5 235x5 235x5

WU
135/5wu
205/5; 215/5; 225/5; 235/5; 245/5
M/48/193#/72"

275 all five sets

then tried annie, no good after squating...

23.m.136.65"

as rx'd
205, 205, 205, 205, 205(PR)

Last Time/PR:
190, 190, 190, 190, 190

[Done 4-Oct-2009]

100kg x5
110kg x5
120kg x5
130kg x5
100kg x5

Had some lowerback pain after the last CF Total couple of weeks ago. Although seems be fine now, didn't yet wen't all out.

subbed w/ front squats - post surgical shoulder can't hold loaded external rotation yet.

65x5
70x5
75x5
80x5
85x3x2
90x3x4

Reading Parker's comments exhausted me more than the workout.

BW 165: 165, 185, 205, 230, 235 (10 lbs. More than last time)

295

CFWUx3
BS: 95x5,145x5,155x5,165x5,145x5
Felt blitzed after 4th round.

29/m/185

high bar squat

275
285
290
295
300

m/35/5'9/174

CFWU-3. Reg. Superman. Burgener. 2 min DU.
265,275,285,300,310
Last set surprisingly easy. Good job engaging hips & getting hip drive. Good depth. Bar a little lower on back than couple of previous times.
5/10/09: 265,275,285,300,310-4 1/2
2/3: 265,275,285,295,305
Endurance: 1 min ladder. 1 min on, 1 min off, 1 min off, 50 sec off...

31/M/190

as rx'd

135
185
225
265
275

Front squat (no squat rack)

75
125
145
165
165

Felt weak still.
315-385-405 2reps then dropped to 395 -385 - 315

Ran into an experienced powerlifter, by the grace of god, who coached me up on what I thought was a good squat. I realized I had the bar too high on traps and that I was rounding my back on the way up from the bottom. I dropped the bar low, which forced my chest to an open position and my back into an arch, and felt like I could maintain my arch the whole way down. Previously, I would lose my arch a little above parallel. The other great thing about this is that this I could tell this new form totally activated my posterior chain. So though I was humbled by an older guy and lower weight I am excited to see the weight I'll be able to push with this new form.

WU- ran 800m
BS:
10x's-30,30,40,40,50,60

5X-50,60,65,75,80

43 yom 202 lbs.

155 x 5
185 x 5
205 x 5
225 x 5
235 x 5 (PR)

1 mile run

20091107 1800hrs
WOD091028: BS 5x5
Sub'd FS as no rack at WO location.
60kg x 5
70kg x 5
80kg x 5
85kg x 5
90kg x 5
Felt good.

34 year old male 201 lbs.

245
275
285
295
275

Last time:
34 yom 207

225
265
285
285
245

M/20/5'10/140

138
143
149-f on last rep
149-f on rep 3 or 4 (not sure which)
132

34/F/131

95
95
105
105
115

CFWUx3

205
205
215
215
215

Ernest 39/M/61"/165

m/40/67"/181#

185-x-5
205-x-5
225-x-5
235-x-5
240-x-5

CFWUx3
205-215-225-235-235 (205-215-225-235-225 last time)

080930

225
235
245
255
265

091028

225
135
135
155
185

as rx'd

100 kg _
105 kg
107,5kg
110 kg
112,5 kg

BW: 195

Back Squat 5-5-5-5-5 reps

135,155,175,185,190(4 reps only; starting to lose good form)

In a hurry because my son was waiting. Didn't wait long between sets, and I started light. Form felt good and strong; really concentrated on pushing knees out on the way up and on the way down, and looking down on the way up.

m/29/5'9"/159

225
225
225

wicked hungover...

M - 185, 190, 200, 210, 225 *also did 15 pullups and 10 T-Push ups (5 sets each)
R - 65 for all 5 sets