Nicee

YUP!!

YUP!!!

Aight!
Max weight?:)

Just like last time.

Thank you, Caoch!

just thought i'd pass some useful info to the xfitters trying to improve the amount of pull ups you do. try googling "armstrong pull up program". no matter your fitness level this will increase your PU's in 4 weeks by massive gains. great changes can only occurr with great effort

Asked this on the other days comments. Is there going to be a Level 1 Cert in Illinois anytime soon? I want to get my certification so I can start training, and the closest one to me is in Indianapolis. I don't really want to stay overnight anywhere though.

Great video! Love how coach will post information that goes against what is taught to crossfitters to really make you question exactly WHY you follow the exercise/diet guidelines that you do!

Cookie = CrossFit Level 1 Certified @ USD!

Congrats, sweetheart! I'm incredibly proud of you! It's been a great year for you. Many more to come!!!

Congrats Liz on your Level 1!!!! Happy BDAY also!!

Thanks again to all the instructors in San Diego. Class was great, a lot of great info was exchanged and techniques taught. Thoroughly enjoyed myself! Looking forward to passing on the good word!
Varied, Functionally and Intensely!

Great level - 1 cert. @ University of San Diego. The staff of coaches were great!Never thought I could learn so much in a short time and have fun doing it. Thanx!!

So I am new to this and the workouts are definitely different from the conventional lifting I have been doin for two years.
just one question: I should only do the rx'd WOD and thats it?

Fantastical L1 cert this weekend here in San Diego!! Boz, Andrew, Trish, Nadia, Dave, Stephan, Rory, Austin, Josh were amazing. I went into the whole thing very nervous& just sure I'd find away to make an idiot of myself. Everyone was very upbeat, direct, and solid in their examples and presentations. Rory&Boz - i havent had much exposure to the rings, but your run through of the movements and progressions for mu's was great. Josh - im sure all of us lady folks are proud to say you worked our snatch.lol Nadia - your enthusiasm is infectious. Austin - you made everything fun. In short - you were all GREAT!!
Only thing i can say I'd like to see improved upon is that when we got to the test portion there were phases and terms that were not covered. Utitilizing the same wording during the lecture portion would creat a better correlation between lecture subject matter and the test.
I cant wait to apply all I have learned. Thank you all again for all of your support, knowledge patience, and inspiration.
Patty R (middle row, kneeling, black shirty :)

Hey #12 newbie Check out the faq here on the mainsite it has helped me tremendously.

Oh yeah, squats after the last two days, this should be easy right????????? :-)

This is gonna be fun!!! Can't wait to start and since I have to clean it to get it in the right position since I don't have a cage my capabilities are greatly impaired.

kept putting off doing 'joshie' today, due to some shoulder pain. was glad when this was posted early. will make it up tomorrow if shoulder feels better.

first time maxing out front squats, so started pretty low... probably could've gone higher.

115,135,145,155,165,175x1

Great L1 cert in Golden. My only regret is not doing it sooner.

Enjoyed the video. As I'm researching these diets for my personal use, the more I'm leaning towards Paleo. It makes the most intuitive sense. I think gains from the Zone are greatly due to portion control. I think I'm going to try the Paleo challenge in January.

Linda makeup instead of heavy Fronts for me...

Level 1 Cert is good to go. Rory and Boz made me laugh and Dave Castro yelled at me. It was great!

Golden Level 1: Been crossfitting for 4 years on my own without a box. Now I feel like I am starting over. Learned so much. Todd and his staff was awesome and their teaching changed my life. Thanks so much.

Great Level 1 Certification at USD this weekend. Professional/knowledgeable instructor staff made the learning environment that much more effective. Only suggestion is to add a defined role/qualification for Level 1 Certified athletes. Define our role, our purpose, so we can move forward and do that as effective LVL 1 coaches/instructors/athletes. Maybe like a mission statement or role statement. Other than that course was very well put together, flowed nicely, and the instructor staff made it worth while. Get some.

#7 I'm with ya I'm in Spfld and there isn't anything here.

#7
I ask the same there is nothing here in Spfld.

Great cert in SD! Wish I had done it a few years ago. Lots of good info in a well organized and well presented manner that made it easy to remember. Absolutely worth the money and the experience.

CrossFit changed my life and continues to do so. Call me a kool-aid drinker if you will, but I love this stuff and participating in the level 1 certification seminar has only deepened my passion for the community and given me life long skills I hope to pass on.

If every second counts in the CrossFit Games, then every second and every penny was worth spending on the cert. The seminar was so much more than just going over the CF fundamentals. It was the embodiment of what CrossFit stands for. Instructors that are uncommonly good and what they do? Check. Efficient? Check. Possess efficacy? Check. Surrounded by excellence? Check. I could go on and on, but I'll just end it here by saying thank you to the all-star staff: Stephan, Dave, Josh, Boz, Trish, Nadia, Rory(sp), Austin, and Drew. You are all inspirational and it was an honor to be instructed by you this weekend.

Fired up,
Trac Nguyen

Springfield where? What state?

#26 Ash

He's talking in Illinois. I'm in the Aurora area and there aren't any Level 1 certs near either of us.

Had one of the best weekends getting my level 1 cert in USD. The staff was amazing friendly and knowledgeable. The WODs were a lot of fun cant wait to train hard lern more and go for my level 2 cert. Excellent Job Coach Andrew

That Stanford diet video sucked. Those professors get far too much credit. The data is sound but still confined to conventional thinking. He laughed at the idea of intermittent fasting saying that the mice would've been unhappy which is not something I would expect a true scientist to say. If something like the Warrior Diet was included in the tests I think he would've changed his mind.
I've been fasting intermittently for about two years and love it. I think clearer and my quality of life has only improved since starting.

Congrats on getting your Level 1 Patty, way to go sister!

Great level one cert in Golden! All the instructors were amazing, I can't thank you enough. NOTE: Todd, turns out my neighbor wasn't impressed when I broke their broom and announced that I am now level one certified! :)

Level 1 Cert in Golden was awesome!

Was definitely unsure how well prepared I was for my first Crossfit experience, but I knew i'd get my ass kicked. Not only did that happen, I also can't wait to leave behind my "meat-head" gym mentality and crush it Crossfit style.

Trainers were extremely knowledgeable and exceptional motivators. They got me sweating and bleeding Crossfit now. I could write endless compliments about the staff and their program but I'm pretty sure most people skip over the long posts.

I'm just glad I didn't wait any longer to do this. I will keep everyone posted on my progress.

Jonathan from Brooklyn

Level 1 Cert at CSP was great. All instructors were beyond any expectation. Would recommend it to anyone. Thank you for an awesome experience.

It was a great cert in Milano, Italy. Very professional trainers. They transfered a lot of information in the time allotted. Thanks to Courtney,Pat,Karl,Klaus,Mads,Oliver and Nicole. They really did a hell of a job considering some athletes only spoke Italien.

This was my second cert and I still managed to get a lot out of it!

The video did have a couple good points such as nutrient dense vs. calorie dense food is the way to go otherwise it was irrelevant to us as crossfitters. The subjects were middle aged obese females only. The metabolism and nutrient requirements are much different in athletes such as ourselves. Plus it was a public health focused study which means a fair amount of the women didn't stick to the diets. I'll say this, try supporting the WODs while on Atkins. Not going to happen. Zone-Paleo works for so many of us. Do a study on Crossfit athletes and the best diets and I bet you'd see different results.

Great,great,great, seminar in milano,
thnk you guys from the CF staff, you were great.
it was amazing.

Lep pozdrav iz Slovenije

m/44/185

185-205-225-225-225

is it reccommended to do some sort of cardio after training CF? or before CF?

Wonderful WeekEnd, great teachers: an amazing experience
Thanks for bringing CrosFit to Italy to!

135
145
155
165
175PR

Grats KOA2

175 Is nice

done after du,ghd,be wod

175,195,215,225,225

135
155
155
155
155

wrist strength / flexibility continues to be issue

50m/5'10"/220
warm up - 20 seconds max reps sit ups, push ups, squats, dips, back extensions, arm curls, pull ups
did a combo workout again today. 12-9-6 115# sumo DL to a HP, clean and squat...time:7:00 Then biked for 7 minutes.

255x5

135
155
175
180
185

What does 3-3-3-3-3-3 mean?

275
255
265
275
255

Overestimated my capabilities on first set :(

Back squat
10 @ 225, 2min rest
3-2-1 @ 315, 2min rest each round
10 @ 225

Wow....people! Read the FAQ before posting. Sorry, that's a jerk thing to say, but we see SO MUCH of it here! Better to ask than charge blindly in to a workout, but 99% of all the noob questions are answered in the FAQ. I made sure I read them through before asking something. And you'll learn a lot about CrossFit in general if you do.

3-3-3-3-3 means trying to find your 3 rep max. Go up each time until you can't squeeze out another rep at that load.

Cardio after CrossFit depends on your fitness level and fitness goals. Are you trying to gain weight? Then, no, cardio after Cross-ing will only hinder you. Trying to lose weight? Go for it! Especially since Cross-ing is done at such a high intensity complementing it with a moderate- to low-level cardio session will help you shed those extra pounds pretty quickly....of course, you can't out train a poor diet no matter how hard you work, so look to your nutrition!

25/m/6'1"/170

CFWUx2, 95x10, 135x5

165-175-185-185-195 (PR)

bw 165

subbed single leg work

65-95-125-135-155

first time doing crossfit cant wait to do the "girls" workouts

70Kg
80Kg
90Kg
100Kg
90Kg

Great weekend at Level 1 Cert in Milano, Italy.

Being there was an awesome experience thanks to all coaches. We've learnt a lot about the technique, and also had so much fun. Through this seminar we got good idea what Crossfit is really all about - community of intelligent, helpful, strong, and high motivated people.
And to everyone we've met at the course this weekend: it was great meeting you! :)

135
155
165
185
225

135
155
165
185
225

135
155
165
185
225

Doing my own programming right now, but this exact workout came up today...

225-245-265-275-285 PR

Old PR 275

Was not feeling it today at the start. Each set got better and better, until 275 when it really slowed down.

Hey guys. Thanks to Courtney, Pat, Karl, Klaus, Mads, Oliver and Nicole. The Level 1 Cert in Italy was great. The only bad thing was the 6 hour drive back home and trying to bring my legs back into a straight position. :-)

105, 115, 125, 135, 145, 155(once)
First time maxing on front squats. Not very good at it, my flexibility and wrists held me back, along with being a bit sore. Good times.

120, 125, 130, 135, 140 (one at 145 just to see....)Got to remember to keep the elbows up.

I have to clean everything as I have no squat rack so I did 5 x 4 instead of 5x3. I should have done 5x5.

135(4), 145(4), 155(4), 165(4), 165(4)

165#s is new PR for squat clean !

Awesome Level 1 at USD. Facilities were great, staff was excellent, and the information was easily retainable. All of this knowledge, and the practical application, made me realize how much work I have to do on myself too. Thanks Austin for the detail on the dip-drive on the hips, I'll get that squared away!
Saturday was also the first time I RX'd Fran!

Great class and a great time! Thank you everyone who made it possible

M/29/150/66"

95 - 115 - 135 - 145 - 165

25 min cardio then wod as rx'd

*115 x 3 - (weight easy, wrists hurt; up 20 lbs from last time)
135 x 3 - (weight easy, wrists hurt)
135 x 3 - (")
*155 x 3 - (ok weight, wrists hurt; up 10 lbs from last time)
155 x 3 - (ok weight, wrists hurt)

@ home with Mike K.

135-145-185-205-220

PR by 15#

Warmup: 95# x 5, 115# x 5

135/145/155/165/175

Cool down:

Light (135#) deadlifts and dead hang pull ups (15 of each)

~Never Quit!

95
115
135
135
135

135
185
225
225
225

F/35/5'2"/125

55
65
75
85
90

Pentagon gym

What an excellent experience: USD Level 1! Thanks to all the wonderful coaches for taking the time to share the goodness. The weekend was packed full of: knowledge, humbling experiences, and sore quads.
If I had to put down one suggestion, I'd say it might be nice to get some information regarding building a clientele if you are not currently working in a crossfit affiliate or perhaps the steps to take for opening up an affiliate. Why it is or is not beneficial to open up an affiliate with a level 1, etc... Just a thought.
This really was an experience chocked full of info and I'm grateful I was able to experience this under the guidance of such a knowledgeable crew. The best to you all!

Oh, BTW, Thanks Sarah Rod for the Birthday Wish!!! I was certified Level 1 on my Birthday! How awesome!

M/36/5'11"/250

155
185
185
190(Failed)
190

5"10 / 77kg

112.5kg
115kg
117.5kg
122.5kg

Not on CFMP, coincidentially the same WOD came up in CFFB

M/35/72"/250

135
145
155
175
185
did 225 x 1 just to see if I could (PR)

First time ever doing front squat. Just started with CF, working CF and CF Endurance. Thanks for the motivation!

m/26/166/5'5"

185
205
225
245
255

M/33/5'10"/180

185
205
205
205
205

33/m/165

225,225,225,225,225

Liz! I can't believe it was your birthday and you didn't tell us! You know we would have had the entire group sing to you. :) I hope that you had an awesome birthday! It was great meeting you and great job this weekend!

25M 5'8" 165

Back from about a 2 month break (working too much to train). Ran 1 mile in 9:00 to warm up, then:

135
185
195
205
215

110
132
143
148
148

First time front squats..

ANY PEOPLE FROM SPRINGFIELD, ILLINOIS WHO DO CROSSFIT EMAIL ME. I AM LOOKING FOR SOMEONE TO TRAIN WITH.

ADAMSFITNESS22@GMAIL.COM

M/26/180

1 - 135
2 - 145
3 - 160
4 - 170 F
5 - 160 F

Blegh. This was my first time doing front squats... I need to start on less weight. The bar kept pulling out of my hand.

See ya'll in Bagram on the 9th! My command let me get a couple of days off for the cert seminar!

m/47/6'3/218

First time attempting heavy front squats:

135, 155, 175, 175, 175

Limited by wrist and shoulder flexibility and technique racking the weight properly.

1 mile run
3 x 10 PPSS
1 mile run

5 x 3 Front Squat - #135, 145, 155, 165, 175)

Will start at #155 next time.

Finally have access to rings and tried ring dips for the first time...oh my!!! I can do 20+ strict, deep bar dips, but the ring dips were humbling. Lots of shaking and wobbling to get just three dips. I get it now.

3 X 225
3 X 245
3 X 255 (Pr)
3 X 265(failed all 3 times but came close 2md time)
3 X 225

m/41/200

155-3-3
198-3
242-3
286-3
300-2
242-3

Theresa: 95/105/115/125/130
(rowed 1000m pre & post 4:17 & 4:29)

Mark to post later.

Nice video, love seeing some smart guys talk about things that they have studied closely. It seems like the atkins macronutrient ratios were VERY close to Zone ratios after 6 months / 1 year.
Also, this study doens't show Atkins will work for high-level athletes, but certainly will for over-weight women.

M/50/5'11"/170

155
165
175
180(PR)
185(PR)

Felt really good today. Starting to recover from Linda, finally.

145
155
165
175
185PR

m/165

M/46/150

Front squat

185 x 3
205 x 3
225 x 3
245 x 3
265 x 3 (used 4" belt)

205/215/225/230/235

2XCFWU (no OH, 18reps)

WOD as RXed
10X 135#
155#
175#
185#
205#
225# (PR)

Had to swap from normal grip to cross arms after 185.... My wrists are not flexible enough.

135
160
180
195
210(x2)

Wrist and shoulder flexibility..........

Awesome cert in SD! Thanks to Boz and his specific muscle up instruction, achieved my first MU!

95
185
225
225
245 (pr, but next time will be a morale hit; not going deep enough and have to work on that)

140,150,160,170,180lbs

sandbag four corner drill (overhead press, thrusters, squat clean, & shouldering) 47.5lbs

Great Lv1 cert in SD. Great Trainers, facility etc. Thanks to all of the trainers you guys did an amazing job. My one wish / suggestion...make it one more day. I didn't feel rushed, just wanted more!!! Can't get enough.

Sincerely,
Dustin

first time doing front squats, didnt wanna go past 205 because I wasn't so sure about my balance

175
205
205
205
205

Front squat 3-3-3-3-3 reps
1.200lbs
2.205lbs
3.210lbs
4.220lbs
5.225lbs

last time
200,200,215,215,215
time befor
175,185,205,215,220

warm up
30 ring dips
30 bar squats.

Knees wanted to turn in on 4and 5 but I pushed them back out.Back is good.

Down and out due to hurting my back pretty badly, but just took a real-age test and thought the results were funny; apparently I do the bare minimum in exercise and don't focus on my muscles. How do you explain crossfit to a test that only measures the amount of time you spend doing light/vigorous cardio/weights??? Oh well, my real age is still 15.8 even though I "skimp out" on exercise.

F/23/5'10

95-105-115-125-125

Kept weight light to focus on form. 135 is a good starting point for next time.

Joshie today
24:59
Did power snatches, could not get the form on squat snatches. L pllups were better, but still not where they need to be. Still working. Still trying to catch up.

Had no access to a squat rack or cage today and had an awful time trying to lift the bar from regular bench stands. Put in a token effort: 5x135lb sets.

Did 50 overhead press with an unloaded bar for some technique practice to finish.

I'm new to this... 5 sets, 3 reps per... and work up to your max? Thnx-

Anyone have any advise on front squat? I watched the video demo on this exercise but cannot push up from my heels when the weight is on front. I can do it just fine when the bar is on my back. I even practiced with bar only and still couldnt get it down.

115
135
155
175
185

M/63/196-Front squat 3-3-3-3-3 reps

135-157-179-191-197 PR!

M/63/196
Dallasguy (108):
Had a similar problem--raise your elbows, which rolls the bar back to your deltoids more. With the weight directly over your hips, the push from the heels happens. Use lighter weight until you get the form, then add.

De Oppresso LIber!

m/40/157
155x3
185x3
205x3
215x2
210x3

31/m/5'11"/200

185 x 3
205 x 3
225 x 3
235 x 2 failed on the 3rd
235 x 3

185
195
205
210
215 x 2

145
155
165
175
175

Still battling the knees, silly hammies not cooperating.

m/45/175

135
145
175
185
200 (PR)

175/185/195/185/185

165,185,205,225,205

225 was perty slow. My back is a lil tight from saturday's deadlifts!

FS 5x3 225 across the board! Sets of 6 GHD in between FS sets. Each set was better than my old 3RM!

Buy in: 2 rounds of du's, 1-arm db swings, HSPU practice & progressions; 3x5 OHS @ 95 lb.

Cash out: 3 rounds not for time of 5 L-pullups, 5 x 34" box jumps, 5 SP @115 lbs.

135-145-155-165-175 solid form
plus
3-3-3-3 strength pullups
plus
1000m interval run

Kelli
75-85-95-105-115 form tight!

225x3
245x3
265x3
275x2

As rx'd all the way to the med ball
225x3
245x3
275x3
275x3
315x3(PR)

20/5'10/160

34/F/5'10"/163

Not very good at bringing intensity to this particular WOD; squats (front and back) freak me out sometimes when they get heavy.

140
160
180
190
195 PR (+2 pounds)
200*

*For the set of 200, I got all 3 reps, but the last rep felt only to parallel and my spotter could not verify depth. Therefore, I’m hesitant to call it a new PR.

Working on my form and a quad/hamstring imbalance. Keeping the weights lighter to prevent my knee from tracking inwards.
95
105
115
115
115

f/26/5'5"/177

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

Did this in my garage after a 7 mile run.
No rack so had to clean before each rep.

1st set of 5 reps of 3 with empty bar (15KGs)
2nd set of 5 reps of 3 with 5KGs + cuffs (30KG total)
Seemed like a good idea at the time but my hernia Op is a little sore now so I'm not sure it was one of my better ideas.

Looking forward to next time ! :-)

180#

WOD - 155/ 165/ 175/ 185 PR/ 190 PR

155-lbs. across

I had an amazing time at the SD Level 1 cert this weekend. A big thanks to all the instructors; not only are you all amazing athletes, you're great teachers. Although I've been doing CF for about a year now I still learned a lot. I never thought there would be so much to learn about something "as simple" as the air squat; there really isn't anything simple about it.

The classes followed a logical progression based on the handout. It was also key to have that handout before going to the cert because you were able to look thorugh it. Also, the instructors did a great job of keeping things simple enough for everyone to understand. My only suggestion would be to perhaps talk about post workout recovery. I meant to ask about it but forgot. Otherwise great cert!! Thanks!!

Linda makeup for me

as rx'd 28:06, PR by 4 minutes. Weights used:

DL: 250
BP: 165
CLN: 125

M/26/140/5'11"

145
155
175
195(PR)
200(PR)

m/41/6'0"/192

135
165
185
195
205(PR)

29/M/141

105-135-155-175-195F

132
137.5
143
148.5
154

trouble with grip, could have maybe gone higher without injured finger.

M/47/5-11/195

Good form. Broke parallel on each rep.

135
155
185
225
225

m/42/170/6'

135, 155, 175, 195(f), 185...max last time: 195

didn't feel well today.

as rx'd: 135, 155, 175, 185, 205

first time doing front squats my wrists are on fire is that normal for a newbie?
135,155,165,165,175.

m/170

rx: 175,185,195,205,210f

m/250

rx: 95/115/135/145/155

Cg E-City CrossFit
Leary(m/44/5'11/200)
225, 245, 265, 275(pr), 280(f)

#138, assuming you used a proper grip then yes it's normal. Most people don't have the proper flexibility in their wrists. Just make sure to stretch your wrists/forearms. After regular use they adjust rather quickly.

male/30/6foot2/205lbs

working from home with no rack so i can only work with weights that i can power clean first. none-the-less...
front squat 3 3 3 3 3
for
115lbs
130lbs
145lbs
160lbs
160lbs

205 225 245 255 235. Tied pr of 255.

Hey everybody from Cert 1 in Milano! It was an amazing time, learned a lot, met great great people. Coaches, you were the bomb! Hope to see you all at crossfit twente in March.

Greetings,

Carry Z & Sierk R

back squats seem to work my quads and glutes more intensly than front squats. I find front squats less stressfull on the knees and hips.

Is this to be expected? Intuitively, I thought front squats would be more taxing on the quads...

thanks

all 45 # since i'm working on form.

23/f/100#

M/27/67"/174
175
180
185
195
205

3 12 inch pumpkin pies for time 3 2 1 go!

70,80,90,2x100,90

then did 10min grip training, standard program (a bit tired from weekend of climbing in engelberg)

great day. broke 300

225-255-275-295-305....i think i could have got 3 plates today...

M/40/76"/240
135-145-155-165(PR)-175f

I might've had the last one, but wrists and shoulders were stressed as this was my first heavy FS. Worked on different grips and bar locations afterwards with light weight until I found something that took stress off the shoulders. I have long arms from elbow to wrist so have to compensate on the grip location.

125
145
165
185x2
175

Disappointed. I wanted 205 today at least.

As Rx'd:

225-245-250-255-260(x1f)

tied PR of 255 again. Think i can get 260 if i hit it earlier

m/31/223

185
205
225
245
275

Eric Gohl is a beast.

m/19/190/72"

185-205-225-245-255

m/42/150

95-115-125-135-160(pr)

As Rx'd

95# x 8 (Warmup)

185, 195, 205, 215, 225

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 1,1,1,1,1
Front Squat 45lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 3

Front Squat
160lbs x 3
170lbs x 3
180lbs x 3
190lbs x 3
210lbs x 3 PR
3 minutes rest per set
Foam roll after
Compared to 090915: +5lbs last set

35/m/175

205,210,225,235,245

135
155
175
185
195
195

3x115
3x135
3x145
3x155
3x165

Second CF workout, and first time doing front squat.

3x135
3x155
3x185
3x185
3x225

Should have started at 185 and done 4 sets at 225.

3 mile run
22:26
the WOD
155# all reps
then
50 Sit ups

topped out at 195 for 3, pr.

Second crossfit workout, First post:

275
280
280
285
285

As rx'd

165, 185, 205, 225, 235

155
165
175
185
195
Cupcakes+Rest day=bad day Wednesday

245
255
265
275
285

Failed on the 3rd rep of 285 last time. Got it this time, even though I felt darn tired going in. Was probably just better warmed up today.

M/41/180

155/185/185/185/185

Plenty of room for improvement.

More better faster

m/38/195/6

1st WOD following a 3 week break:

120
135
145
155 PR
155

275, 345, 325, 325, 325

345 was good, but killed my lwft knee. scaled down to 325 for last 3 sets and felt better

my whole body is soar from Linda and Josh workouts! WOW body feels incredible. was hurting today though....did the best i could

65# 3reps
75# 3reps
85# 3reps
95# 3reps
95# 3reps
f/48/5'3"/115

m/22/5-7/168

As rx'd

155
185
205
225
235

Recovering from costochondritis and was very pleased to do this workout without any flare ups. Missing a little strength from the time off but not much.

205,225,230,235(F),235(F)

225
315
365
365
365

M/34/70/205

155, 165, 170, 175, 180, 185(pr)

If your wrists are hurting so much that it's painful to add more weight, you're probably doing it wrong. Rest the bar on your shoulders and just use your fingers for stability. The bar shouldn't be across your palm so there shouldn't be that much weight actually on your wrists.

110, 120, 130, 140, 150

Haven't done front squats since May, no wrist flexibility. Congrats on the PRs Kevin C, peejay2, rebar, Jeff H, Brian, Smithy, and holy cats what an awesome job bo_D!

btw: 155

175, 180, 185, 190, 195(PR). shifted forward a little on the last rep but i'll take it.

115
125
135
145
145
145

Did an extra one

I did this one before but it was when I wasn't recording my results yet...I know I didn't do over 135

My form sucks on these I just can't bend my arms up high enough to get my elbows where they should be...I end up just holding it across my palms...my legs felt like they could do a lot more

115
135
155
185
195

The 195 was a true 3rm. The last 2 were a struggle. I just want to throw this out there. I have told people that I am a crossfitter for 3 years now but I wasn't. I would look at the WOD and only do it if it appealed to me. I'm sorry crossfit. I was exactly what I tell people not to be. Been going strong since Turkey day eve though and plan on going strong from now on.

Thanks for listening
Pat

Bought weights today for COACH Patty's garage off of Craigslist.com. A military guy was getting rid of the equipment for cheap because he was a Navy Seal training on Coronado's base gym.

Strength Workout done today with the newly purchased set:

(weights in lbs)

Back Squat 45/10, 95/5, 135/5, 185/5, 205/5, 225/5
(felt good to use more than bodyweight for squats)

Shoulder Press 45/5, 95/5, 115/5, 135/5, 5, 5
(first time doing 3 sets of 135 x 5 since pre surgery!)

Deadlift 135/5, 225/5, 275/5, 300/5, 5, 5
(300 lbs is the whole set)

m/20/6'1"/170

as rx'd: 205, 225, 225, 235, 235

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; front squat, 3x10: 45-95-135#.

Front squat, 5x3: 225-235-245-255-255#.

C/D: TWG Abs conditioning, 1x5.

New 3RM PR at 255# by 10#. All FS well below parallel. Felt like I could go a little heavier.

165, 175, 185, 195, 205

CFWU L style
140
190
210
230
240

all x 3....first time doing this one.

135
155
185
205
225

as Rx'd

80kg
90
95
100
102.5kg

This was great! Legs felt strong.

135-155-175-185-185

185, 135, 115,115,115
I started heavy using a Smith Machine. Then I switched to a squat rack and bar. I am new to this so I decided to work on the fundamentals.

I will be going in later to actually do it all over again. That is how unhappy I am about my performance this morning on this workout.

m.23.175

Took it easy today, still crushed from last 2 WODs

185 x 5

Felt alright doing this, small warmup 2x5 of CFWU exercises. Just enough to get breathing a little.

135-155-175-195-205

135x3, 135x3, 145x3, 155x3, 165x3

25# off my PR but shoulder wouldn't handle any more and my legs were TOAST too!

135, 165, 185, 205, 225 (PR)

145,155,165,175,185

825 total
previous 775

2009-11:30:135 - 210 (135X10)
2009-09-15:135 - 195
2009-06-23:135 - 190
2009-05-04:135 - 185

225
205
205
205
205

185

anyone know a good ration of weight for front squat compared to back squat?

95
115
135
165
175
185
rack position felt natural, finally

23 / M / 5'9" / 135lb

Did Linda today, scaled to

135lb (1xbodyweight) deadlift
85lb (~.6xbodyweight) bench press
65lb (.5xbodyweight) clean

39:55

My back and grip are just about ruined. Deadlift killed me, but the BP and cleans were fairly easy. Need to scale them up next time.

woops did back squat
185
195
205
205
215 this was enough for no spotter
crushed my form a little.

135 x 3, 8 rounds
speed bag and heavy bag work between rounds

Front squat

45x5
65x5

3-3-3-3-3

95-105-105-105-105

Did not max out today-did a group WOD after. Last time maxed at 115. BW today 112.

225x5

probably could've done more, legs still sore from thanksgiving day 400m lunges and 15xtuck jumps, ghd sit ups, back ext.

today was the first day i could walk down steps without severe pain :-)

135
185
225
275
315 (PR)

Had a bench behind me to squat down to, it was right about 90 degrees.

CFSB week 2----bw-201---
Front squats 5x3 (doing back squats Friday)
185-225-245-265-280(PR)

225 13 reps

:Metcon:
25 burpees
25 air squats
2 rounds
4:38

115-125-135-145(PR)-150!!!!

Tried a 1RM at the end...160# (PR by 10)

Nice to see some progress on front squats:)

All-star cast at USD for the Level 1 cert! My biggest complaint is that it was over the 1 rainy weekend that Cali (apparently) has!

I agree with #101 - make it more then 1 day, and give the trainers a chance to coach each other while performing some of the lifts.
Also... give us 5 minutes after the WODs to stretch or roll out - my quads want to rip off of my leg and hit me over the head!! :) Thanks all!

255
275
315
345
325

24/M/5'10"/194lb

25 Burpees
25 Squats
2 rounds
5min. flat

CFWU x3
155-175-205-225-245

175, 185, 205(f), 205, 210(f)

195-205-205-210-210
Press 3x5 185-185-180
10 muscle-ups

65-70-85-95-100 - started too low. had 2 go cross chest grip - post op shoulder can't hold the clean grip yet. also shoulder hurt on the last couple of reps.

34 yom 225 bwt

cfwux3rdsx10reps (subbed pushups for dips)
wod as rx'd
185/205/225/235/245

185
205
225
255
275
could have done more to start and maybe done 300, but this was a good tester for me. This one wasn't very intense for me and was the exact workout that I am skeptical about in my earlier comment (comment #13)

seriously, my legs still hurt going into linda from the 400m lunges. then the deadlifts/cleans kept them hurting, then the snatches, now more squats? i think my hamstrings must be pulled or something to hurt this bad.

front squats

I have never done front squats before so I started pretty light.

95lbs 3

115 3

115 3

135 3

145 2, 1(f)

20 jumping pullups just for practice

m/57/5'10"/180

First time doing these. Got depth and had no problem getting up, but wrists were toast.

105-115-135-155-165-175-185

jmsny111752

just did leg press of 5 sets of 6 reps

360 lbs

Wanted to get back on track and do Linda but failed to do so. So did the front squats.

185, 205, 225, 245(F), 225 PR is 250 when on strength bias but just didn't have it back from the lunges yet.

after basketball and the day after the staff party
tired and feeling fat
135 bad form
115
115
115
115
better form

m/29/5'11/168

70-80-90-100(pr)-102(f)kg

145-155-165-175(F)-170

Still feeling Linda

m/41/195/5'11"

Front squat
3-3-3-3-3

44
67
89
111
122
133

Stopped there. 1st strength day in a few months..

155, 165, 175, 185, 190 (PR)

m/44/182/6'3

Front squat 185 205 225 245 (pr) 245

m/15/225/6'0

Front squat 185 205 225 235 235

135, 145, 155, 165 pr, 135

M/21/170/6'0"

Front Squat 3-3-3-3-3
135 lbs
155 lbs
175 lbs
195 lbs
205 lbs

I'm pretty sure 205 lbs is a PR for 3 reps. I can't remember what I did in high school.

m/29/155/5'8"

205 - 215 - 225 - 235 - 240 (2)

131
151
171
191
197

should have gone heavier

135 warm up X3
Rx'd: 155-165-175-185-195. First time doing this WOD. Need to work on wrist extension ROM.

First time doing Front squats outside of cleans.
135
165
185
205
235

24/m/170lbs/70"

front squat

175
185
195
205
225
225x2 fail

30/M/5'10"/149 (MTN WARRIOR)

CFWU THEN

FRONT SQUATS 5 x 45 pounds, 3 X 135 pounds, 3 X 185 pounds, 1 X 195 pounds (make the first try with 195) (failed second and third try), 3 X 185 pounds, 3 X 190 pounds (PR)

Butt was touching the 20 pound medicine ball every time I went down, good form in all the reps, the actual stretching for the wrist everyday is helping out a lot, flexibility is improving along with Performance for me.

SANTI

m/61/162/5'8"

75-95-115-115-125

First time w/ this one. Feels very stable at the bottom. Not nearly as uncomfortable as the OHS. Wrists hurt a little. Wider relaxed grip, shove the elbows forward and the bar rolls nicely onto the shoulders.

135/195/155/165/185

M/25/152#/5'7"

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

200#
205#
215# (x 1 - weight rolled forward and I lost it)
215#
225# (PR by 5#) - Depth questionable - do not increase next time

M/34/165
185/205/205/225/225

m/20/170/5'8

225 x3
255 x3
255 x3
255 x3
255 x3

First time on front squats, but was getting them just as low as normal squats. The bar rested very uncomfortably on the shoulder I tore in a motorcycle accident and I'm feeling the effects of that right now.

M/50/272/6'0"

Subbed with back squats - I need to learn front squats.

285
295
295
300
285

Feel the burn!

58/M/204 - 95, 115, 120, 125, 130 - just finding out where I am with these - first time doing them since getting hernia.

49/F/125 - 3 rounds of; 21 snatches @ 40lbs, 21 pullups - 20:05

185
205
225
235
245

Still a little sore from Linda!

Ryan

got up to 225 lbs
(230 lbs last time - pr)

185 x 6
205 x 3
215 x 3
220 x 3
220 x 3

CFWUx3
FS: 95x3,135x3,145x3,155x3,160x2

175-195-205-215-225(f)

did 225 1 time

21/m/155/5'8

211.6 lbs

...
240-Fail
240-PR
250-PR

Then wrestled for the first time in years with Brent, Reid and Giles. Great times.

Go Navy!

195
215
225
230
235PR by 30 lbs.

135
155
155
155
155

135-155-175-185-195 2x then f

27/m/215/6'4

Second try at front squats. Still working on fundamentals of holding the bar. Feel this mostly in my wrists and arms.

105
115
135
155
155

CFWU (5 pu's/round)

135, 145, 155, 165, 175, 185f

5 sets x 185. PM, garage.
Last time:
185
195
205
215
225x2
Previous 205

23.m.137.65"

as rx'd
205, 205, 210, 210, 210(PR)

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

1 mile run, 3x CFWU
5 x 135 WU
135, 155, 175, 185, 185
Felt pretty good. Am pretty sure I could have gone heavier, but was working on form. Still sore, too, from the walking lunge!

Dan 65Kg-70Kg-75Kg-77.5Kg-77.5Kg Singles
77.5Kg (PR)
James wrist pain in rack position 50Kg-55Kg-60Kg

Elaine told me she did 2 times the weight I did !!

Like my school report....Must try harder !!

Next time :-)

m/37/187/72"

185/195/205/215/220

CFWU, 88 x3, 110 x3, 132 x3, 143 x3, 154 x3,

165 x3
165 x3
165 x3
165 x3
165 x3

[170]

m/40/166/70"

3 Rounds - 200M Row, 50 Singles, 15 Back Extensions, 10 Pushups, 5 Ring Dips

95/105/125/135/145

Cleaned the first of all of them.

PR on Clean - 165

155
175
195
205
215

TM - 223
(M/24/168lbs - 5'7") Krak

175x5, 195x3, 225x3, 245x3, 265x3

**Took squats to the floor, emphasized straight back; could have went heavier but wanted to go as deep as possible**

m/15/144/5'8"

only did 110 on all rounds :( could've done more if I had a squat cage and didn't have to clean it!

(all x3)
175, 175, 185, 185, 185.

135-155-175-185-195 = 845

220lb on last set. Issues keeping torso upright. Looking up at ceiling and driving elbows up is key

Just wanted to say "Thank you" to the staff from the Golden Level 1!! You guys were all fantastic! It was an awesome weekend and I would recommend it to anyone! Thanks for all your help and knowledge!

M/44/178/5'9"
135-155-185-185-185 all x3
135x10
135x10
135x10

Right knee swollen so stayed light.

27/m/5'7/210#

135
185
225
245
250F

Then tried to make up the 3 bars of death. Only did 205# BP and 185# Cleans (10,9,8,7,6,5,4,3,2,2,1) no DLs.
The entire workout took about 50 minutes.

The Level I cert. in Golden Colorado was outstanding. The trainers were excellent as well and presented the material in a manner that was fun and easy to understand. They are all to be commended for a job well done. I cannot begin to elaborate on the wealth of knowledge about CrossFit that I gained from attending the cert. Would recommend it to anyone. My only critique would be to include some stretching before you start practicing movements for the day:) Thanks again. Great Cert.!!!!

James K.
Kansas City, MO.

Truly nice job at Milano guys.
All the instructors are great. Very good sense of humor (specially Pat and Karl) and great professionals as well. They created a warm and relaxed atmosphere.
Where's Nicole? She doesn't appear on the photograph :(
Courtney, if you come back to Spain please send a mail. Will be nice to see you again doing pull ups ;D

Front squats x 3

185
205
225
245
255 (pr)

m/36/210ish/5'11

Performed WOD on 12/1/09

135-185-195-205(pr)-185

225
245
265
275
295 pr

185, 205, 225, 225, 245,,,back twinge at 245

165
175
185
195
195

Hey guys, hoping for some help...

Haven't maxed out on front squat yet. Where do your numbers line up with your 1RM on back squat? I'm guessing something like 60-70%, but I'd like to have an idea for a good starting point.

It would be nice to have each WOD exercise hyperlinked back to an appropriate excercise example on the Excercise & Demo page. Thanks Crossfit for all your help!

135 x 3 on all sets.
Jammed my thumb earlier playing beach volleyball.
Semper FI!

31/m/5'10"/210

175
195
205
215
225

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

50kg, 55kg, 57.5kg, 57.5kg, 60kg

Moaned, wined and complained my way through this wod and the halting snatches after.

Good Fun (just not for the blokes in the gym having to listen to me)

front squat 3-3-3-3-3: 60kg, 65kg, 70kg, 75kg, 80kg
in the breaks weighted pull-ups 20kg 3-3-3, 16 kg 4-4

m/27/200

185/205/205/205/205

165, 175, 185, 195, 205
Cross-arm hold

175-195-205-210-215(f)-185x5.

185#: 5RM PR by 20 lbs
210#: 3RM PR by 15 lbs
215#: 1RM PR by 5 lbs

Wow, no need to augment CF Strength Bias this cycle. Brutal. Will rest hard tomorrow.

Awesome level one cert this past weekend in Golden, Colorado! Gained a wealth of Crossfit knowledge and was inspired by all of the instructor's passion and enthusiasm for crossfit and the community of people that make it up. Thanks guys, looking forward to seeing(and learning from) you all at the next comp/event :)

On another note for the SD Cert, I appreciated Dave Castro's talk regarding the nutrition/training conflicts between micro-camps within the community.

What I took away from his talk was that we were challenged to go out and not only try different methods, but train in them and get a better understanding of each method's pros and cons. Constant variation maybe? It was also to not sweat the small stuff and focus on the bigger picture of getting people off the coach and moving in a better direction.

After attending the cert, I can say that the CrossFit method does exactly what it sets out to do.

135x3
185x3
225x3
250x3
250(1x1x1)

First time doing front squats while holding the bar with hands and resting on shoulders instead of crossing arms and resting on shoulders. Could have squat more just couldnt handle it on the wrist. They are gettin there though!

Crossfit Rules!

#13 and #218 newbie,

-Did you do the last two days as Rx'd? You should have been happy for a relatively easy day today.
-Did you set a PR today? If not, then you could have gone harder.

That being said, the WOD is designed to be done in conjunction with sport specific training and a daily warmup, so you should have a little more in the tank.

The important thing is that your times go down and your weights go up. As long as you're achieving that, you're doing something right. Coach said in an old Journal article that you aren't overtraining unless you stop hitting PRs. So add in as much volume as you can stand, but make sure you track your PRs.

100
110
120
130X 1 (old PR X3)
125

Finished at 165.

Is it just me or do any of you other guys (or girls) have an issue with straining your wrists to get your hands where they need to be next to your shoulders??

70-75-80-85-90kg

Humberto in pounds
80,89.6,100,109.6,119.2,121.2PR
previous PR 110# or 50kg

Karla 50#

175 - 195 - 195 - 195 - 195

warmed up with 20 minutes of rowing.

CFWU x 3

120-125-135-155-175

Could have started higher, but top end was stuttered. want to find single weight throughout the WOD.

M35-175-5'9"
as rx'd
185, 195, 205, 210, 225(stopped in between reps to let wrist/hands rest)

95
115
135
155
175
Smith Machine... no squat racks at work.

3x60kg
3x70kg
3x80kg
3x90kg
3x100kg(fail on third)

got 3x100 on 4.5.2009 but haven't done this one since

Finally caught up.
145 - ck
160 - ck
170 - ck
185 - failed
175 - ck
PR was 195. My legs and back are killing me from dead lifts and DB snatches.

CFWU (3 rounds)

Front Squat
150-160-170-180PR-185PR(ish)*

*3rd rep on last set wasn't quite parallel

Hey everyone!

I got my level 1 certification this weekend @ the Colorado Police Academy in Golden CO and it was amazing. I learned a TON of great information and skill that I plan to bring back to my gym. Thanks to all of the staff there to teach us everything.

185
200
210
220 (pr)
230 (pr)

20/m/5'11/163

I ended up doing over 10 sets to find a weight I was struggling with. I was surprised how much heavier I finished on than what I started with.

5 heavy sets were 150-155-160-160-137.5

Since I've started cross fit I've been suitably impressed with how well my body has responded. I am also surprised at how much of an overall body workout most of the WOD actually are. Very impressed and I have been recommending it and I cant talk highly enough of Crossfit.

Now if only everything in life was this good.

I ended up doing over 10 sets to find a weight I was struggling with. I was surprised how much heavier I finished on than what I started with.

5 heavy sets were 150-155-160-160-137.5

Since I've started cross fit I've been suitably impressed with how well my body has responded. I am also surprised at how much of an overall body workout most of the WOD actually are. Very impressed and I have been recommending it and I cant talk highly enough of Crossfit.

Now if only everything in life was this good.

CFWUX2

C: WU, then 245,245,245,245,245
BG:WU, then 145,145,145,145,145

Upon not hitting PRs since early early xfit, it's time for the systematic approach once again.

as rx'd:

135, 185, 205, 215, 225(pb), 225

Drea: as rx'd

45, 55, 65, 65, 65

165#

Correction: C: 235,235,235,235,235
245 next time

Thank you again to all of the instructors at the Golden CO, cert this last weekend! I had a great time and learned a ton! I can't wait to help change peoples lives! Hope to see you all again sometime!

To the CF staff in San Diego - Boz, Andrew, Trish, Nadia, Dave, Stephan, Rory, Austin, Josh - THANK YOU for an incredible Level 1 Cert!

The staff at this Cert was highly personable and I hope they continue to provide others the same enlightening experience that I had last weekend. Andrew was an excellent facilitator...we were all so engaged in each session that the hours seemed to rush by so quickly. Boz had several awesome lectures that flowed smoothly and were very informative. Of course there is no better form model than Nadia to show us the CF movements. Stephan, Rory, Austin, and Josh - also great lectures and it was definitely a pleasure to work with each of you in the breakout sessions. Dave Castro - thanks for the talk on different CrossFit approaches - I hope CFHQ continues to embrace the open source model as was originally intended. It should continue to provide CF for the masses, but also welcome little pockets of research that come in to challenge the status quo, and embrace any new knowledge as additional insight to the community model of fitness. Eventually the empirical data will allow individuals to make informed decisions about their personal health and fitness and everyone wins! Keep up the good work!

Extra thanks especially to Nadia, Boz, and whoever else that pushed me to a sub-4 Fran, about 45 seconds faster than my previous Fran PR!

115
135
155
175
185

155,145,145,145,145,155,155

@ the sweatbox after doing
400 meter lunge:
as Rx'd:
135
135
155
165 x 2
165

Sledge, you are nuts! But I love ya brotha!!!
I would of never attempted front squats after I already done 400 m lunges but thats why you are who you are!!! A MACHINE!

175
185
205
225
230 (pr)

135, 165 warmup

185, 190, 195, 195, 200 PR

really felt it in the core and stayed on heels mostly. shoulders aren't used to supporting that much weight! went below parallel but not all the way down.

Thanks again Crossfitt HQ the cert this past weekend at USD was the best course I've attended. You guys gave us a ton of knowledge, and I cant wait to train my clients and push them like never before.

Chris - 100kg rxd (bodyweight = 60kg)
Marie - 55kg rxd (bodyweight = 58kg)

D
@ 29's
147
167
187
197(pr)
202 (1 only)

155,165,175,180,175
any tips on how to position the bar so it doesnt kill your wrist?

155, 165, 175, 180, 175
any tips on how to make this easier on the wrist

M/33/176

225-245-255-255-255

Catch up day, which is too bad as I see what December 2 brings.

Funny he describes the ornish dieters as eventually folowing the conventional diet guidelines, yet doesnt point out that the Atkins dieters eventually follow a much more zone like diet...

f/35yo/130#/5'5"
85x5 - 115-125-135PR but not happy with depth-135PR happy with depth
Ugh. Not feeling it tonight. "Joshie" wore me down. Grip and forearms hurt terribly. Hands also ripped. (I know, wah! I need to suck it up!) 135 is a PR as the last time I did this I only got 2 reps. Next time I'll be looking forward to an increase. Also worked on clean technique with 45#.

#209 - Julie...nice work!!!!

thanks for a great time at the 1 certification this weekend at USD. Boz, Andrew, Trish, Nadia, Dave, Stephan, Rory, Austin, Josh evertt made it easy to take in all the info it nice to me people you look up to as coachs and athletes do there job with such passion Dave Castro was there aswell her a stand up guy he pick me up and give a ride to the cert and made sure I got back to my hotel you can see how much he love crossfit thanks for ride Dave and sean keep crossfiting dont be a D!#&%

Kevin
225, 245, 265, 285, 305f

Chris
Up to 215

Jake
Up to 175

175 x3
175x3
185x3
185x3
185x3

175
185
195
205 x 2
205 (f)

Quads still screaming from the 400 meter walking lunges...

155 175 195 215-broken 2/1 225-broken 1-1-1

195 - 205 - 215 - 225 - 230x2 (3rd F after going down)

these weights were done bodybuilding grip. warmups were done with powerlifting grip.

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

Last time:
CFWU x 3
135, 185, 205, 235, 255 x2 (fail), 255 x2 (fail)

This Time:
CFWU x3
185, 225, 255, 260 x1(fail), 225

185
205
225
255
275 pr

145
195
255
305
325

135
185
205
215
225

the set at 225 wasn't too bad, should aim for 235 or 240 next time around.

25/m/200

145/155/165/175/185

CFWUx3
45x5, 135x5 warmup
185-205-215-225-225
135x8

65/75/85/95/105 old style
Previous:(95 new style)

135,155,165,175

M/22/5'9"/188

First time maxing out front squat. Used the regular grip. Might have been able to do more if I used the cross arm grip.

front squat x 3:

185lbs
205lbs
205lbs
215lbs, wobbly
215lbs, wobbly

215lbs x 3 12/01/2009
220lbs x 3 09/15/2009
225lbs x 3 06/23/2009
215lbs x 3 05/04/2009
215lbs x 3 03/25/2009
205lbs x 3 02/22/2009
185lbs x 5 01/08/2009

185, 205, 225, 225, 235(x1rep)

Jamz - 95, 115, 115, 115, 115

m/27/5'7"/185

my first CF workout in a few months so I figure I would try a strength WOD.

165
175
185
195
205 (previous pr)

Still at my pr not bad after taking a few months off.

M/31yo/197#/5'11"

70
90
110
130
150

Anyone have suggestions to solve wrist flexibility/choked by the bar issues?

70,75,80,80,82.5kg

m/178cm/88kg/33y
80
80
90x2
80
86

37/M/5'11"/235
225-225-230-235(PR)- 225(F@3)

185
225
255
275

CFWU- minus pu's
50 burpees
8;24

This was a good "active" rest day after the last two days WOD's.

Warmed up with some stretching and a quick 1000 meters on the C2 rower.

Eased in with 135, 185, 205 and 225 (previous pr) then . .
245(2 reps max)-245(2 reps max)-235-235-235

Then did three more sets of 5 reps at 185. Wrists sore, core tight, but otherwise, not quite spent after this.

Front Squat (5 reps) followed by 400m run; Five rounds for time.

135/135/155/155/155

16:15

Semper FI

135-165-195-215(PR!)-225(f,f)

135-185-225-245(2)-235

Did not feel strong. Feel like I'm trying to fight off some sort of illness.

CFWU x 3

As Rx'd

#95 Warm up

#115
#125
#135
#135
#145

#115

#95 Thrusters 3 x 5

2 x 2 PAC laps; 1:24, 1:25

5'11"/180/25/M

185
205
215
225
225

Front squat: 45*8 95*5 115*3 135*3 155*3 185*3 185*3 185*3

165
195
205
215
220(PR but not pretty)

M/42/5'11"/175

145
155
165
175
180 (2X)

5x3 Front Squats

70kg
80kg
85kg
90kg
10x60kg
then 2 sets of 10x pull ups, toes to bar & dips and 3 sets of 10 50kg Push Jerk

Increase of 20 lbs from my last time, and probably could have done more

135-155-185-195-205

155# - 175# - 195# - 205# - 205#

HOOAH!

I dropped the bar after my second rep on that last set, lol. Kudos to the man who invented the squat rack, saved my ass! I didn't quit though, I racked that sucker back up and did that last rep! CF 4 LIFE!!!!

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

WOD 135 x5

205
210
215
220
220

205-225-245-255-265-275

M/46/165lb/ATL

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

F/45y/62"/135# JULIA
75x3, 85x3 PR, 95x1, 90x3, 90x3

M/41y/68"/160# GEORGE
135x3, 160x3, 165x3, 175x3 PR, 180x0

155, 155, 165 PR, 165, 175 PR

m/20/165
day31

didn't really do serioius strength training here, just tried to get a feel for it again...

75, 95, 115, 135, 155

m/26/5'8"/150

CFWU x 3

As Rx'd:
185
205
225 PR
215
215

185-225-235(2)-235(2)-225

65
75
75
95
95

"Previous PR 245 for 2
"Wrist are killing me, must be poor form on the hold. not sure any ideas?"

XXX

50 sit ups
20 back ext
stretch

warm up barx10.135x10

225.245.265.275(PR).225

Belted, but form had improved drastically. Should show through on thrusters and cleans.

tabata row
61 cals x 10
27 cals x 5

135x3
225x3
315x3
405x3
425x1
can't walk...lol

35yom / 206lbs

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

135
155
175
180 (PR)
180

Form was pretty good this time. I concentrated on hitting the proper depth and maintaing proper bar position and grip. I rolled onto the balls of my feet a few times, but quickly corrected. Overall, really good.

41-43-47-49-51

wieghts in kg
70-80-85-90-95

225(prev pr)-225-225-225-245(pr)

Warm-Up
45# x10
95# x10
135# x6

WOD
1. 175#
2. 185#
3. 195#
4. 200#(f) 2 reps completed
5. 195#

New PR!

Comment #372 Adam:

When you're lifting the bar off of the rack, let the full weight of the bar sit on your shoulders and upper-most portion of your chest. Your wrists should be completely loose and the bar sitting on to the center bones (middle phalanges)of your fingers. The purpose of your hands should only be to keep the bar from teetering, not bearing weight.
Something that I do is only use my index and middle fingers to support the bar, leaving my ring and pinky fingers free of the bar. This might help a little too.
Check out the Front Squat Good/Bad Bi-panel on the Exercise/Demo section of the site. That will give you a great example.

Compare to:
090915 - 135, 135, 135, 135, 135 (Long day)
090325 - 185, 185, 190, 195, 195
090222 - 155, 175, 185, 195, 200(1 of 3)

185-195-185-185-185

225,275,305,325pr,250

WOD F/S 3-3-3-3-3
85kg-87.5kg-90kg-90kg-92.5kg-95kg x 1 !!!!

Down again,but still got knee pain on left knee !
no p/c !!!
also did B/S 5-5-5-5-5 , changing to high bar to try and help my positions for sn.,cln.,but feel weight is more difficult in high bar pos. and more stress on lower back !

WU:135-185-225

FSx3: 275-295-315-325-295

325 was shallow. Need practice. Then day 1 wk 1 of adv5x5 minus squats:

Benchx5: 135-135-165-185-205
Rowx5: 135-135-155-175-195
(Wt BackEx x8/Wt GHD x 8)x3 with 45lbs
(30" BoxJ x5/Broad Jump x 5)x2

later,
b
m/33/5'8-1/2"/169

note: not so worn out this cycle, been eating lots more fat+carbs

M/25/5'9"/195

135
155
165
175
185(f-2)

115
125
145
165
185

great improvement on rack form.

First time trying to find max front squat

CFWU x3
135 x10 warm-up

165
185
195
205 (x2 then fail)
135 x8 to remember good form

back still hurts from three bars of death... still happy with results here.

1. 90kg
2. 100kg
3. 95kg
4. 95kg
5. 95kg

Did back squat - 155, 185, 185, 205, 225

95
135
155
175
195

PR IS 205
COULD ONLY GET TO
180
175
155
135
115
x3

135
155
165
165
165

175-185-185-190-xxx

as rx'd
95-115-135-145-150

185,195,205,215,215

took it easy today due to a strain on my hamstring..

205
215
225
235
245

worked on my double unders after.

185, 215, 225, 235(2), 225

F/24/155

95-105-115-120-125pr

Suspicious of the last set.. may not have gone fully parallel. But still happy with it!

Done on 12/5.
135x5, 185x4, 225x2
245-255-265-275-285

Just got done watching the video. I may have missed something but was this study done strictly using weight loss as the metric? Was there ever an analysis done on the lean body mass percentage?

Just got done watching the video. I may have missed something but did was weight loss the only metric used? I never heard any mention of lean body mass analysis...

185
195
205
185
155

M/ 35/ 131 lbs/ 5'-6"
135 lbs x 8
155 lbs x 6
175 lbs x 5
185 lbs x 5
195 lbs x 2 (I was a little unsure of myself and I had no cage/ spotter, so after 2 I just stopped.. I think I could have gotten 1-2 more, but since I didn't.. I didn't and that's that.
I finished with standing high box jumps... for set of 6-8 I stopped at about 39".. I also did a couple sets of towel pull-ups

M/29/6'4"/205

155
175
185
195
155

3x 185,225,245
did regular squat 1st 5x365

135/155/175/195/175.

75kg-85kg-85kg-85kg-90kg

95, 135, 155, 175 (PR), 175(f)

subbed for 5k run

21:08mins

CFWU
Still very sore from Linda. Did not attempt to increase weights from previous.
w/u 135/4; then 3 reps at 165/175/185/195/205
M/48/193#/72"

155, 185, 205, 215, 225

Erin:
65, 75, 85, 95, 100, 100, 100
*all singles

CrossFit Warmup followed by WOD as Rx'd

Warmup 154 X 5
1. 198
2. 198
3. 220
4. 220
5. 220

Not PR but solid.

Jeff @ work
Top was 235

M/20/5'10/128

99
110
121
127-f(on rep 2)
99

Can't really compare to last time since then I did dumbbell front squats which are far easier than with a barbell, which I used this time.

Need this rest day so much!

160-180-200-215 (2 reps only)-215 (got all 3 reps but sloppy)

(12/4)
185,195,205,215,225(x2 only)
Pretty good strength wise but form not feeling exceptional today.

as rx'd

135, 145, 155, 165, 185

started slow, focused on A2A, first day back in a while

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

155-155-160-165-175
------------------------------
Compare to 090915

135-155-155-155-155

I did this a long time ago when I was first "experimenting" with CrossFit. Didn't log things back then...
I started really light and worked up (yesterday's WOD killed my legs).

bar
65
85
105
115
135

I'm good with this.
From what I remember, compared to last time, my form this time was great and my wrists weren't hurting at all.
Yay for progress!

m/ 27/ 205/ 74"

70kg
80kg
90kg
100kg
114kg (PR)

age 20 bw 170
i did singles and worked my way up to 250 then failed at 255 (which is my pr)

CFWUx3
155-175-185-185-185 (same as last time)

m/36/5'9/176

CFWU - 3. Reg. Superman. Burgener. DU
185,195,210,220,225
Back rounded on last rep of last 2 rounds.
9/15: 185,195,205,220,225 - 2+1
6/23: 175,185,200,215,225
5/4: 175,185,195,210,220
3/25: 165,175,195,205,215
2/22: 165,185,195,215,215

135, 155, 155, 155, 175
wrists was the factor holding me back.

135,135,155,155,175

20091212 0600hrs
WOD091130: FS 3 x 5
60kg x 3
70kg x 3
80kg x 3
90kg x 3
95kg x 3

45/m/166

220
220
230
240
250

PR, stay same

"Don't call it a come back, I've been here for years." LL Cool J. Took a month off to enclose my carport and make a garage gym.

255
255
255
265
275

on 091211

as rxd
135
160
185 (PR)
195(PR)
195

135 lbs ea set
focused on form, some trouble with wrist flexibility
sets improved ea time
m/34/6'-1"/195

29/m/185

205
225
245
265
265

pretty close to failure on 265#. right shoulder flexibility issues torque on the wrist. start from 225# next time.

210, 225, 235, 240, 245(f)

165lb
175lb
185lb
195lb
200lb (f 3rd rep)

Prev PR 200lb x 3, almost matched.

135-155-155-165-175

My gym runs a little behind the main site, did this workout on Monday, 21-Dec-2009.

100
125
145
165
185 (made two, failed 3rd)

Started CrossFitting on 9-Nov-2009, feeling stronger every week. It's super-motivating to read about the weights/times/reps that people are putting up on the WODs.

CFWUx3
BWU

155
175
185
205(PR1)
215(PR2)

Ernest 39/M/61"/167

m/42/6'/155 12-18-09
70-90-110-130-140
next time start at 95

Front Squat (5x3): 135, 155, 185, 205, 185

As Rxd

135, 155, 175, 185, 195

rx'd

225-225-235-245-245

25/M/5'9/175

185
205
225
245
265