December 15, 2009

Tuesday 091215

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090420.

CFSCGillySledShirt_th.jpg

Enlarge image

Gilly McGraw in the CrossFit Infidel shirt.


Nine Foundational Movements with Lisa Ray, CrossFit Level 1 Seminars - video [wmv] [mov]


As of today, the CrossFit Risk Retention Group (RRG) is officially licensed to do business in the state of Montana. We will have applications in to all of the states by early January.

Posted by lauren at December 15, 2009 5:00 PM
Comments

Hmmm...should I do squats today if I am competing in a CFT meet on Saturday?

Comment #1 - Posted by: Gabriel.Wright at December 14, 2009 5:24 PM

Looks like a good day!

Great pic!

Comment #2 - Posted by: Grugly at December 14, 2009 5:24 PM

Great looking pic. Can we get that shirt at the .com store?

Comment #3 - Posted by: I Love CrossFit at December 14, 2009 5:26 PM

OUTSTANDING!

Just went up on my PR by 20 lbs on CFT

355 ORM

Would like to get 400 one day.

5'9/205/m27

Comment #4 - Posted by: C - Lo at December 14, 2009 5:26 PM

Just a quick word to all the people saying crossfit repeats it self too much, alot of these WODs are to see how much you've IMPROVED! They're systimaticly cycled in a way that allows you to get better and better with each time you do them. And seriously, how often did u do the same workout before crossfit? Crossfit, love you and coach thank you so much for all you are doing. I will back and follow crossfit till I die.

Comment #5 - Posted by: nathaniel 15/5'10/137 at December 14, 2009 5:29 PM

Called this one so bad, looking forward to it.

Comment #6 - Posted by: ben at December 14, 2009 5:31 PM

Question for the other women out there. For the workouts, do you use the brandx weights? Or go for the weight as listed on the main site?

Comment #7 - Posted by: 22/f at December 14, 2009 5:31 PM

love the wod. might add some rowing and rope climbs after
www.CrossFitAfflction.com

Comment #8 - Posted by: Steven@CrossFitAffliction at December 14, 2009 5:31 PM

Bring it!!! Going to throw in a 5k before it for a nice warmup

Comment #9 - Posted by: Squints at December 14, 2009 5:53 PM

Excellent video Lisa. Way to nail the intro. Beautiful presence and flow. I dig it.

Comment #10 - Posted by: JB - CrossFit SS at December 14, 2009 5:56 PM

Awesome Pic!!

Comment #11 - Posted by: Matthew at December 14, 2009 6:04 PM

Great pic. She is a hottie. And a badass to boot. Keep up the good work.

Comment #12 - Posted by: CrossfitLuva at December 14, 2009 6:22 PM

YEAH!!!!! Just what I was wanting! Hope to get a PR!

Comment #13 - Posted by: ALX M/31/5'7/255 at December 14, 2009 6:26 PM

just maxed out 375(25# pr) during cft, interested to see what ill get this time

Comment #14 - Posted by: bradley m/18/5'9"/160 at December 14, 2009 6:39 PM

95/100/105/110/110/110 (yes, I accidentally did an extra round)

Comment #15 - Posted by: Daniel m/72in/121lbs/32yo at December 14, 2009 6:46 PM

Nice work Dale & thank you to CrossFit for putting the RRG together.

Comment #16 - Posted by: jakers at December 14, 2009 6:56 PM

to poster #7--our gym usually has WODs posted with mens and women's weights and sometimes they vary from what is posted on brandx site. Normally, for men something would be 135 men 95 women (like for cleans), 95 men 65 women (thrusters or shoulder press for example), 75 men 45 women (like for power snatch), etc. Usually the KB weights are 55 men 35 women, depending on the # of reps. 20" box jumps for women, 24" for men. I see sometimes on other local facility websites that for, say, men's 275# DL, their listed RX'd women's weight is 215, and ours will show 185#, so I don't know what is the official "scale" of the weight for women, but I think CFHQ should start listing it :) Hope something among that incoherent babble helped :)

Comment #17 - Posted by: F/24/210 at December 14, 2009 6:57 PM

I want to marry this woman.

Comment #18 - Posted by: Tom in OKC at December 14, 2009 7:18 PM

I think that CF should always post the womens weights too.

Comment #19 - Posted by: kelly at December 14, 2009 7:32 PM

If I were single, I'd be trying to find out how to find this woman and woo her.

Comment #20 - Posted by: Mike at December 14, 2009 7:42 PM

Womens wieght is usually 0.7 X Mens weight

Comment #21 - Posted by: NP at December 14, 2009 7:46 PM

gorgeous pic...wow

Comment #22 - Posted by: elcid m/21/6'2/200 at December 14, 2009 7:54 PM

Contiki Tour over here!!!!!!!!!!!!!

Comment #23 - Posted by: Matthew Phillips at December 14, 2009 8:17 PM

Contiki Tour....Over here

Comment #24 - Posted by: Matt Phillips at December 14, 2009 8:18 PM

This pic packs a punch. Such a walloping amount of beautiful information. Thanks to Gilly and the photographer.

Comment #25 - Posted by: mas 52/M/150 at December 14, 2009 8:20 PM

Jakers - I was one person in a much broader team effort, but thank you on behalf of all who helped make this happen. Thomas Crubaugh, Gary Rimler, Tony Schmidt, the folks at Beazley Syndicate (our London-based reinsurers), the US RE broker, all of HQ who pushed hard in April this past year, and the affiliates and trainers who contributed their $$ to make it a reality.

Comment #26 - Posted by: Dale_Saran at December 14, 2009 8:21 PM

Awesome pic Gilly!! I love CFSC!

Comment #27 - Posted by: Trish at December 14, 2009 8:25 PM

So you start lower on first 3, go a little higher next 3, so forth until you go as high as you can but can still get three reps?

Comment #28 - Posted by: Paul at December 14, 2009 8:31 PM

Doing this one a bit early, as Monday wasn't a rest for me.

115, 125, 135, 155, 175. Pass on all, 175 is PR and body weight as well.

Comment #29 - Posted by: Mike at December 14, 2009 8:34 PM

Thanks for the love guys!! I love you all too!

Come work out with me and the best coaches ever at CF Santa Cruz!

#3: Yes, the shirt is available in the store and its actually linked below the picture. Its super comfy and super cute, you should go buy it!

#18 and #20 ....Im flattered. And now you have my email if you ever need to find me....haha.

#23 Hey Matt! All that running, squats and pushups all over Europe really payed off :) Good to see your still out there doing CrossFit!

Apparently, Crossfit Main site is a good place to have a picture if your single. Thanks CrossFit!

Comment #30 - Posted by: Gilly McGraw at December 14, 2009 8:42 PM

wow... best pic ever :)i love crossfit.

Comment #31 - Posted by: joe at December 14, 2009 8:43 PM

I was wondering what people thought of doing strength work and Olympic lifts before the workouts like some of the affiliates do. CrossFit Tri-Cities is one that does this. Would it help in the long run to get stronger? Would it inhibit someones ability to perform on the metcons?

I'm asking because some of my lifts are horrible (shoulder press and back squat) and I feel like doing the extra lifting would help.

Comment #32 - Posted by: TJ Miller at December 14, 2009 8:48 PM

So i clicked on the link to the last time this WOD was done and Lisa Ray was in that video too...good for her!

Comment #33 - Posted by: ericthered at December 14, 2009 8:51 PM

Paul @ #28 - its kind of a code.

"Back Squat" (or any strength lift) can have all kinds of numbers after it.

3-3-3-3-3 means 5 sets of 3 reps each, escalating weight.

But 5x3 would be 5 sets of 3 reps all at the same weight (also called "sets across").

3x5 would be 3 sets of 5, all at the same weight (likely preceded by warmup sets) which is a very different challenge than 15 total reps in 5 separate sets.

And of course, 5-5-5-5-5 would be 5 sets of 5 reps each with the weight going up.

Oddly, singles with escalating weight are posted with 1,1,1,1,1,1,1 and I've never understood the convention of commas vs dashes for the singles.

Other methods and programs will post all kinds of things from 2x7 to 5-3-3-1-1-1-1 but the above should help you figure them all out. HTH

Comment #34 - Posted by: Benny1 40/74"/220 at December 14, 2009 9:33 PM

looking forward to it!

Comment #35 - Posted by: mike farrell at December 14, 2009 9:37 PM

M/25/5'9"/180-185

BACKSQT 3-3-3-3-3 WU 185x10,205x7,225x5,275x3

285x3
295x3
305x3PR
315X3PR
320X3PR

Then I did some Deadlifts starting @ 315 adding 10#s every 30secs, got it from the 09 CF games, 2nd event.

315
325
335
345
355 (This is my PR)
365 (picked up but didnt go all the way...next time)

DO WORK!!!

Comment #36 - Posted by: BlackCatX-Fit at December 14, 2009 9:57 PM

Just a comment/question-
I'm new to Xfitting and I understand the emphasis on legs/hips/core but I feel as if my chest section is not getting abused like its been used to in my previous workouts. Is it going to continue to be like this? If so I'll just add it in, but if this is all a part of this mysterious coach's master plan, I'm fine with being on board with that

Comment #37 - Posted by: Lars at December 14, 2009 10:12 PM

having a strong chest is not that useful in terms of being able to do stuff. in terms of upper body, it's much more important to have strong shoulders and back.

Comment #38 - Posted by: Luke at December 14, 2009 10:51 PM

yah L-RAY! Great video!

Comment #39 - Posted by: nadia shatila at December 14, 2009 10:58 PM

255
265 x 4 sets
Garage, PM, no spotter (stayed relatively light)

Comment #40 - Posted by: Ajax at December 14, 2009 11:06 PM

Hi kids,
I love to see this kind of video. It definitely reminds us that there are foundations that we all have to be good at and we all have to work on all the time.

If your front squat isn't awesome, if your dead-lift is sub-par and your vertical jump is less than great you should NOT clean.

The power-lifting kids at my school gym don't like Crossfit cause it's 'dangerous' and advocates the use of complex movements that the average cat will injure themselves if they attempt. Of course we do BUT we don't think you should just grab a bar and clean away. Foundations!

Excellent vid,
Much love,
George

Comment #41 - Posted by: George W at December 15, 2009 12:20 AM

m/44/185

5 sets 3 reps of 315

Comment #42 - Posted by: cosmo at December 15, 2009 1:26 AM

awesome, going to throw in a set of front squat for practice too

Comment #43 - Posted by: Leigh at December 15, 2009 2:34 AM

#7: Generally I would use the girls weight on brandx or elsewhere. However, if you are solid on the movement and want to do the guy's weight I say go for it. It will just make you stronger!

Comment #44 - Posted by: Amanda F/19/5'7/180 at December 15, 2009 2:54 AM

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

HUMMMMM, THINKING ABOUT DOING 3,3,3,3,3 OF SQUATS, WEIGHT TO BEGIN WITH AT 85% FROM CF TOTAL NUMBER OF BACKSQUAT PR, ADDING 5 TO 10 POUNDS IN EVERY ROUND. I think that would be some good working sets. taking enough time to recover from every round of 3 3reps.

FOLLOW BY A SMALL METCON. OF 100 TO 150 20pound wall balls shots this should take less than 10 minutes

Then some ABs and core exercises and some good stretching.

SANTI.

Comment #45 - Posted by: Santi at December 15, 2009 3:22 AM

225-275-275-275-275

It's been a while since I did squats. Had to figure out where I was. Legs are going to be killing me tomorrow.

Comment #46 - Posted by: Scrape M/32/6'3/240 at December 15, 2009 3:29 AM

I'm excited for this! I did my CFT yesterday and wasn't too happy about my back squats. It felt like I hadn't done them in way too long and my balance just didn't feel right. Luckily I didn't go down in weight tho.

Comment #47 - Posted by: KAL at December 15, 2009 3:59 AM

190#

Comment #48 - Posted by: Arbaugh at December 15, 2009 4:00 AM

M/36/5'10"/210
1. 275 X 3
2. 280 X 3
3. 285 X 3
4. 290 X 3
5. 300 X 3

P.R.

Comment #49 - Posted by: Wes at December 15, 2009 4:23 AM

Wow. I'm going to get in trouble at work if I keep looking at that pic. Wow.

Comment #50 - Posted by: CBP Tom at December 15, 2009 4:53 AM

176x3
132x3
132x3
132x3
132x3

My lower back is killing me...

Comment #51 - Posted by: Sebastian M/23/183/81,2 at December 15, 2009 4:56 AM

255,285,295,305, 185x20

Comment #52 - Posted by: joecam 35/M/185 at December 15, 2009 5:02 AM

It would be great if crossfit would post weight for women, but until then, I'll keep scaling.

Fairly new to crossfit, so didn't know where to start:
1. 85
2. 95
3. 115
4. 105
5. 105

Comment #53 - Posted by: AB F/28/5'4/125 at December 15, 2009 5:02 AM

205lbs

Comment #54 - Posted by: jeglit (m/38/6'4"/225) at December 15, 2009 5:05 AM

28/6'8"/223

245-255-265-275-295

Comment #55 - Posted by: Stretch at December 15, 2009 5:13 AM

23/m/5'8"/150

95-115-135-155-185

3rd day of CF. I like it.

Comment #56 - Posted by: AK at December 15, 2009 5:18 AM

Warm up with 2 sets of 275x5

315-325-335-345-360

Felt strong enough to do more but back is somewhat sore from CFT on Saturday and didn't want to take a chance with injury. It's been a while since I've done squats...looking forward to doing more of them.

m/46/6'2"/205

Comment #57 - Posted by: Doug at December 15, 2009 5:24 AM

135-145-155-165(failed on 3rd rep)-165(got it with help)

Comment #58 - Posted by: Kristina F/26/5'3"/116 at December 15, 2009 5:28 AM

I want to frame this pic. Absolutely amazing!

Comment #59 - Posted by: Lurker at December 15, 2009 5:34 AM

Wow! Best photo ever. That is some awesome natural beauty, strength and determination! I doubt you will be single for long!

Comment #60 - Posted by: Sam at December 15, 2009 5:36 AM

Just finished an Army school, so getting back into it. Back squat suffered.

230-240-250-255-255

Airborne!!

Comment #61 - Posted by: Gill M/34/68"/195 at December 15, 2009 5:37 AM

m/32/5'9"/175

225
225
225
225
235

been sick for a week so decided not to push it too much.

Comment #62 - Posted by: elliott at December 15, 2009 5:38 AM

Gonna buy some more plates today, then see what I can do.

Any one know of a good cheap squat rack system?


Ha...An online dating service only for Crossfitters. "We match you by several levels of compatibility, such as Fran time, CFT..."
Great Photograph

Comment #63 - Posted by: tucks at December 15, 2009 5:42 AM

185
205
225
235
250

Comment #64 - Posted by: Twall at December 15, 2009 5:55 AM

Finally gettin' back in the groove. I had to reset my squats (front and back), was not going deep enough, so few weeks back went light with deep ROM and slowly built back up. All my previous PRs don't count.

WU- 45x5/95x4/115x3/135x2

145/150/155/160PR/155

in8girl- I was trying to channel you this morning!

Comment #65 - Posted by: Strong Lil Pony! at December 15, 2009 5:56 AM

165, 175, 185, 195, 205 (215 - F, only 1 rep)
Felt good, squats are a weakness of mine, tried to get in a long, thorough warm-up

Comment #66 - Posted by: Simon/29/M/185/5'9" at December 15, 2009 6:10 AM

245
275
295
315 1-rep only
295

6'0"/168#/m32

Comment #67 - Posted by: Chris at December 15, 2009 6:17 AM

bw 165

subbed front squats

170x3
195x3
220x6

Comment #68 - Posted by: paulw at December 15, 2009 6:20 AM

185/205/225/2335/250

Comment #69 - Posted by: G at December 15, 2009 6:21 AM

CrossFit Singles, Tucks, I think your onto something!

185
205
225
245
250x1 PR

Comment #70 - Posted by: Jason 25/M/160/5'9" at December 15, 2009 6:21 AM

M29/5'10"/185

KGs

100
120
130
120
130

Comment #71 - Posted by: BenG at December 15, 2009 6:26 AM

Lbs
220
265
287
265
287

Comment #72 - Posted by: BenG M29/5'10"/185 at December 15, 2009 6:28 AM

Dave, 26, M, 178, 5'7"

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

Comment #73 - Posted by: DaveWilliamsTX at December 15, 2009 6:29 AM

m46/5'6"/150

1.5' jump rope
90/100/110/120/130 backsquat baseline
8/7/5/5/5 pullups (recon ron day 5?)
2'jump rope

+ 1'jump rope between sets of squats and pullups

thanks and keep up the great WODs

Comment #74 - Posted by: Karl S. at December 15, 2009 6:31 AM

"...having a strong chest is not that useful in terms of being able to do stuff. in terms of upper body, it's much more important to have strong shoulders and back."

That's not necessarily true. Dips, ring dips, pushups, ring pushups, muscle ups to name a few require a strong chest. If you are critiquing bench pressing type movements, they are a very nice compliment to the above. Although slower and more controlled, bench pressing develops significant upper body strength, as in chest, shoulder, and back strength, including tricep and to a minor extent, bicep, lower back, and abdominal while simply stabilizing heavier weight.

I would even venture to say that it's one of the best exercises available, but not very conducive for WOD structuring because it's practice is a slow movement and requires a bench, thus eating up a lot of space where WODs are much more dynamic in overall athletic movement, especially in groups.

Personally, I haven't trained on a bench in years, only goofing around a year ago with a friend. The perception is that benching is bad, but the reality is, it's just that it's often over-used, over-focused upon among the non-CrossFitting public when it's only just an exercise.

Comment #75 - Posted by: James H. at December 15, 2009 6:31 AM

31/m/5'10"/210

245
255
265
275
285(pr)

Comment #76 - Posted by: D Craig at December 15, 2009 6:37 AM

Okay, let me make sure I've got this straight.
A) Gilly is a Badass.
B) She is also wicked hot (makes her more badass).
C) She is single.

Conclusion...I am in the waaaaay wrong corner of the world.

Comment #77 - Posted by: Mike Mathers @ Korea Sucks at December 15, 2009 6:49 AM

Workin a stregth program so I did 5s
5x140-140-140-140-140. Cant wait to see how this improves in the coming months!
#53 AB - great start! #58 - AWESOME!!

Comment #78 - Posted by: Cookie at December 15, 2009 6:57 AM

Bench Press [three bar equal sign] Personal Worth

Comment #79 - Posted by: Jesse at December 15, 2009 6:59 AM

Any thoughts on using a weightlifting belt? Good or bad for this workout?

Comment #80 - Posted by: Kent at December 15, 2009 7:21 AM

225
235
245
255
265
275
285

Comment #81 - Posted by: mike/40/6'3"/225 at December 15, 2009 7:26 AM

m/33/6'4"/212#

Still slowly working into back squats due to back issues (hemilamenectomy a few years back).

225
245 (Fail on 3)
235
235
225
135 x 10

Comment #82 - Posted by: dan m at December 15, 2009 7:26 AM

WU: 2 rds Bas Rutten boxing track 2 w/ 5lb weights (nick) and 3lb weights (cathy)
1 rd thai boxing track 2 no weight

m/28/6'/323

205
210
215
220
225

f/22/5'5"/175

87
95(f)
70
75
85

2 rds Boxing track 2 focus mitts full speed and power


Comment #83 - Posted by: nick.d at December 15, 2009 7:27 AM

gonna do 160 180 190 200 205

Comment #84 - Posted by: Kevin Walls at December 15, 2009 7:29 AM

Infidel? Why "Infidel"?

Comment #85 - Posted by: Mikes at December 15, 2009 7:37 AM

5x3 BS - 185# all sets
5x3 SP - 95,100,105,105,105
Snatch grip DLs
10 @ 105
7 @ 135
5 @ 185
3 @ 225
1 @ 245
1 (f) @ 265
1 @ 265

How do I keep the bar from rolling with my grip like this? I could have done more weight with the DLs but the bar rolled and my fingers couldn't hold.

Comment #86 - Posted by: Pokey at December 15, 2009 7:37 AM

155
185
195
200
185

Normally wear my running shoes, but decided to wear Chuck Taylor-type shoes. Amazing difference in the amount of weight I could squat and the stability.

Question if anyone cares to answer: Isn't there a benefit to wearing running shoes while doing squats in that the little leg/feet muscles that try to keep you stabilized get some work?

Comment #87 - Posted by: Adam Al. at December 15, 2009 7:38 AM

135-230(pr),135X12,best I felt on squats since starting CF

Comment #88 - Posted by: gs at December 15, 2009 7:39 AM

M/35/72"/244

225
245
265 (started to lose my form)
225

US Army Chaplain, Fort Richardson, Alaska

Comment #89 - Posted by: Chappy B at December 15, 2009 7:48 AM

Some of the t-shirts are pretty cool, but the prices seem astronomical. These shirts can't cost more than $5 or $10 to make, so we're talking possibly a $41 markup. I understand some people on this site can get pretty fanatical, which has given CF some strong brand value, but these are workout clothes! I'd like to show my support without feeling like a chump investing in some designer brand nonsense.

Comment #90 - Posted by: Alex at December 15, 2009 7:57 AM

I've been checking out this website for quite some time, but just now decided that it was time to tackle Crossfit. First WOD, wasn't disappointed:

180/230/250/250/275 (no spotter, so all done on a Nautilus machine).

Looking forward to starting the program!

Comment #91 - Posted by: Mike Z at December 15, 2009 8:02 AM

F/29/5'0"/141#

65x3
95x3
135x3
155x3
185x1 (PR)

Comment #92 - Posted by: Deborah at December 15, 2009 8:03 AM

25/m/6'1"/170

CFWU x3, warm-up sets 135x10, 185x10, 225x5

275-275-285-285-295 (3-rep PR)

Comment #93 - Posted by: Ian C at December 15, 2009 8:13 AM

135 x 10
150 x 10
165 x 10
170 x 9
185 x 5

Comment #94 - Posted by: SB at December 15, 2009 8:15 AM

#85

...only if you hate your knees.

Comment #95 - Posted by: steelo at December 15, 2009 8:25 AM

145
150
155
160 PR
165 x 2 - next time for sure
really good depth on all of these, felt super strong.

Comment #96 - Posted by: Carrie McG F/21/5'8''/145 at December 15, 2009 8:29 AM

as rx'd

265-275-275X2-270-275X2

60 toes to bar

Comment #97 - Posted by: Adam (m/23/5'9"/165) at December 15, 2009 8:29 AM

So back after an 8 week recovery fro hernia repair. Feels great to be doin crossfit again.

m/45/200#

105
115
125
135
145
(155 cuz I lost count of my sets...LOL)

Started out easy just starting back up. Didn't reach muscle failure. Will start at 125 next time.

Comment #98 - Posted by: Warren at December 15, 2009 8:33 AM

m/ 27/ 205/ 74"

185
225
275
295 (PR)

Didn't need another set, I'll take the PR. Followed this with "Death by Tabata" @ 275 lbs. from CF Football.

Comment #99 - Posted by: Jimmy at December 15, 2009 8:38 AM

CFWUx3
BS: 95x3,145x3,165x3,175x3,185x3
PB by 2 reps.

Comment #100 - Posted by: Harpo m/42/5'7"/145lb at December 15, 2009 8:39 AM

Back Squat 3-3-3-3-3
315
325
335
315
315

Back Squat, 50 reps for time @225lbs
8:35

Bench Press 5x5
205, 215, 225, 225, 235
Bench Press, 50 reps for time @185lbs
15:18

Bench Press
Did Death By Deck yesterday, 1hr39sec

Comment #101 - Posted by: Kevin Bania, 27yrs, 5'10", 185lbs, Ar Ramadi, Iraq (currently ArifJan, Kuwait) at December 15, 2009 8:39 AM

325-335-345-355-375

HAPPY BIRTHDAY TO ME!!!!
I just 3 repped my 1RM!!!
Now to celebrate with a giant steak, some avocado and a delicious beer.

Comment #102 - Posted by: RUINER/225lbs/26YOM at December 15, 2009 8:42 AM

Worked up to #242 for 3

Comment #103 - Posted by: Krista Colson at December 15, 2009 8:59 AM

Did CFT yesterday so today I did bench and chins

5 sets of 6-10 reps bench to 10 chins per set

135 x 10, 10 chins
185 x 10, 10 chins
205 x 8, 10 chins
205 x 6, 10 chins
205 drop set to 185 and 135 with 4, 3, and 10 respectively and 9 chins.

Working on building chest strength back up.

Comment #104 - Posted by: Franco M/34/5'8"/173 at December 15, 2009 9:06 AM

Hey I have been doing CF WOD for about 3 weeks now, and just started doing them in the morning. Any suggestions on what to eat prior to working out? I did Sunday's WOD yesterday and was dragging for sure.

Comment #105 - Posted by: Mitch at December 15, 2009 9:16 AM

Did crossfit for the first time today. I did crossfit-football WOD 7 deadlifts at 315lbs and 21 ankle hops on 7in block for 5 rounds in 3:00. Then came back this evening to do the crossfit WOD with
315-315-325-325-335 with 1:00 rest in between.

How long of a rest are you suppose to take between these sets?

I must also say along with all the others on here that the female (Gilly, im guessing by reading comments) is amazing looking pulling that tire. That pic along gives me a lot of motivation to work out hard here in iraq. You look stunning Gilly, even while working out! You have to love fitness women.

Comment #106 - Posted by: Nate A, 25/5'9"/195lbs at December 15, 2009 9:17 AM

m/49/155
225x3
275x3
295x3
310x3
315x1

Comment #107 - Posted by: Seth H. at December 15, 2009 9:24 AM

warm ups then :

225-245-265-285-305-325

1 x 15 with 225 as a finisher.

m/31/182/5'8''

Comment #108 - Posted by: Tou at December 15, 2009 9:27 AM

As rx'd:
135x15 warmup
225x3
255x3
275x3
315x3
365x3
135x10 cooldown
then ran 5k @ 26:17

Comment #109 - Posted by: Brent m/ 35/ 6'2/ 230 at December 15, 2009 9:30 AM

Nate A.,

Glad to hear you are trying on the Xfit methodology. This workout is for strength, so ideally the rest time is as needed to ensure you are maximizing weight.

Thanks for your service!

Comment #110 - Posted by: DenverDanimal at December 15, 2009 9:34 AM

Row/TGU WOD, details there. Really kinda fun; nice change of pace.

Thanks Coach, Lauren.

Comment #111 - Posted by: bingo at December 15, 2009 9:45 AM

m/22/5'6''/160


Did 3 warm up sets

315
335
365
385
385

Comment #112 - Posted by: Doug at December 15, 2009 9:47 AM

195 lb

Comment #113 - Posted by: jlmilice at December 15, 2009 9:52 AM

DeanverDanimal,

Thanks for the info and the support Danimal. We are very great full for every single supporter. Its just that the non supporter/protesters voices are always more heard. Thanks again.

Nate.

Comment #114 - Posted by: Nate A, 25/5'9"/195lbs at December 15, 2009 9:52 AM

225, 235, 245, 255(PR), 225

Comment #115 - Posted by: Jette 40/M/5'11"/175 at December 15, 2009 9:54 AM

185, 195, 205, 215, 225

30 lb. improvement since April thanks to CFSB. At Muscle Gym, San Quintin, Baja.

Comment #116 - Posted by: mas 52/M/150 at December 15, 2009 9:55 AM

90kg x 3
100kg x 3
100kg x 3
105kg x 3
60kg x 10
60kg x 15
40 x pull-ups

Comment #117 - Posted by: Becks at December 15, 2009 9:57 AM

315, 315, 315, 315, 315

Form a little shaky on first two sets, good form on last three.

Comment #118 - Posted by: Mike at December 15, 2009 9:58 AM

m/36/212/5'11

155-185-225-245-255(pr)

Comment #119 - Posted by: Keith M at December 15, 2009 9:58 AM

m/26/241

225, 275, 295, 315, 405 (PR by 90#)

Since I hit 405 and missed the CFT this weekend i went for 1,000# CFT.

BS - 405
DL - 405
Press - 190

Comment #120 - Posted by: Rob_Jax at December 15, 2009 10:09 AM

CG E-City CrossFit;
1130 Crew;
Johannessen;
115-115-125-135-135
T Gardner;
275-295-315-315-225
Santiago;
225-275-305-305(2/3)-305(2/3)
Leary;
225-275-295-315-315(2/3)

Comment #121 - Posted by: Dan Leary at December 15, 2009 10:09 AM

mikes- "Infidel, why infidel"?
I hope you weren't serious, but if you were, I would like to say that in terms of infidel meaning "not a believer" that the intent was the message directed to all the Crossfit non believers whe nthey pass a person like Gilly doing a tire-on-pallet pull down the street, intence, hard and F-ing awesome!

Comment #122 - Posted by: m/37/5'5"/193 at December 15, 2009 10:11 AM

M/35/175

Missed Sunday, so first did an 800m run, then 25 reps each arm of the Turkish Getup at 20# to see what that was like.

Then, 3x 185, 235, 245, 255, 265, 270, 270 (thought it was 7 sets....).

Comment #123 - Posted by: BillB at December 15, 2009 10:26 AM

M/42/210

265/3
285/3
285/3
285/3
295/3

Comment #124 - Posted by: RodneyG at December 15, 2009 10:38 AM

Sluggo and I hit it this morning, keeping in mind we didn't want to get injured right before the holidays, so we didn't overdo it.

205x3
225x3
245x3
265x3
275x3

Felt good.

Comment #125 - Posted by: Spit Sylvia at December 15, 2009 10:51 AM

34/M/6'00/190

3x185
3x225
2x245 (f@3)
3x245 pr
1x245 (f@2)

Comment #126 - Posted by: Dan D. at December 15, 2009 10:52 AM

Is it weird that I want to set this as my background?

Comment #127 - Posted by: Mike at December 15, 2009 10:53 AM

Back Squat 3-3-3-3-3 reps
1.225lbs
2.245lbs
3.265lbs(oldPR)
4.275lbs
5.285lbs(129.2K)

last time and I didn't pr then 175,195,225,245,255lbs
All squats to good depth. I have a mark on the wall I reference. Hard to explane, but a good mesure.

Comment #128 - Posted by: NikNichols42yo 5'7'' 165lbs at December 15, 2009 11:06 AM

As an owner of several Crossfit shirts, I can tell you that they are high quality and VERY comfortable. They're also great conversation starters when you wear them out around town...so go buy one and represent!

The "every second counts" design is my personal favorite, but I'm biased :-)

Comment #129 - Posted by: Playoff Beard at December 15, 2009 11:10 AM

42/M/6'/225

Lots of fun

3x225
3x225
3x235
3x245
3x255

Still have mental anxiety about going below parallel with so much weight. But gaining confidence and knee stability with each day. I love the air squats.

Comment #130 - Posted by: Power_Puff_Boy at December 15, 2009 11:10 AM

I'm interested in generating a debate on the merits of squatting. Mark Boyle recently made some controversial statements regarding the squat. Basically, his argument is that squats as currently performed are dangerous. Anyway, here is a link to an article about squatting, which many of you may find interesting. Given the passions on either side of the debate, let's keep it civil.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_squat_good_exercise_gone_bad

Comment #131 - Posted by: Tony at December 15, 2009 11:21 AM

250
255
260
265
270

Get low.......

Comment #132 - Posted by: Carlos Cinco TM 223 at December 15, 2009 11:23 AM

245, 295, 315, 337, 347, most I've done in a long time

Comment #133 - Posted by: dan colson at December 15, 2009 11:23 AM

cfwu,
back squat wu:135 x 7
back squat:185 x 3
back squat:205 x 3
back squat:215 x 3
back squat:215 x 3
back squat:215 x 3

Comment #134 - Posted by: Eburley at December 15, 2009 11:38 AM

49/m/190

275,275,280,285,290

Comment #135 - Posted by: denob at December 15, 2009 11:38 AM

145,155,165,175,185

got two reps at 190 but couldn't get third up

3 rounds:
underhand incline barbell press 65lbs
uneven barbell side bends 30lbs
overhead cable curls 80lbs

Comment #136 - Posted by: jc at December 15, 2009 11:45 AM

CFWUx3~ only 1 set of left arm pull ups.

right shoulder felt good with back squats today~no pain! PT is making good headway. I even tried 3 "real" push ups today and had minimal pain.

Way off my back squat PR, but happy to get under the bar with load!

165x3, 175x3, 185x3, 205x3, 215x3

10 rounds of 100 meter sprints after.

Comment #137 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 15, 2009 11:47 AM

Warm-Up:
CFWUx3
135x10

WOD:
185-205-215-225-235

Comment #138 - Posted by: Pete 20/M/150/5'8" at December 15, 2009 11:54 AM

235
275
315
345
365

Comment #139 - Posted by: mrd m/25/5'10"/195 at December 15, 2009 11:56 AM

Smith Squats b/c don't have rack
227.5
247.5
267.5
287.5
287.5

Failed at 285 last so new PR. Accidently had an extra 2.5 on the bar which I didn't realize till I was taking the weights off. Didn't get full depth on the last two reps of last set, something just didn't feel right in my lower back on the first rep.

Comment #140 - Posted by: Bells 36/6"1"/197 at December 15, 2009 11:56 AM

205,205,205,205,205

1025 total
previous 975

Comment #141 - Posted by: Ticotexas M/40/69/150 at December 15, 2009 12:01 PM

Mental note: If pulling tires makes legs look like that I need to get some tires. Great pic.

Comment #142 - Posted by: hax at December 15, 2009 12:02 PM

155
185
205
185
155

Comment #143 - Posted by: magnus 24/5'8"/155 at December 15, 2009 12:05 PM

M/26/140/5'11"

165
200
205
210
185(High bar)

Comment #144 - Posted by: Jon at December 15, 2009 12:06 PM

10 mins punches and kicks
10 TGUs
10 x 45# squats
3 x 185# squats

(225# x 3) x 5

Comment #145 - Posted by: Keenan/m/39/73/208 at December 15, 2009 12:08 PM

135-225-275-295-315

Comment #146 - Posted by: Go at December 15, 2009 12:09 PM

Back Squat 3-3-3-3-3

1) 205#
2) 225#
3) 245#
4) 255#
5) 265#

Comment #147 - Posted by: Arseneault_957 at December 15, 2009 12:14 PM

335
345
345
345
345

Comment #148 - Posted by: B-Mo 6', m,32,197 at December 15, 2009 12:18 PM

Warmed up with 4 games of volleyball.

WOD: 205, 210, 215, 220, 225

Felt really good.

Comment #149 - Posted by: Matt 22/6'2"/175 at December 15, 2009 12:21 PM

WOD as rx'd (stayed lighter to work on form

165lb, 195lb, 205lb, 225lb, 245lb

Comment #150 - Posted by: Matty in E.WA. at December 15, 2009 12:24 PM

WU: double unders, single unders, 400m jogs x 2

WOD: 225, 235, 245, 245, 245

CD: OHS work: bar x 5, 95x5, 115f, 115, 95x10, 95x9

Comment #151 - Posted by: M. Honcho M/31/5'10"/170 at December 15, 2009 12:24 PM

25 reps of 335lb deadlift.

Comment #152 - Posted by: bw (m/5'7/180/30) at December 15, 2009 12:27 PM

M/22/5'10''/187
215x3
265x3
280x3
315x3
365x3

375x1(max)

Comment #153 - Posted by: Mike at December 15, 2009 12:28 PM

135x3
155x3
185x3
205x3
135x5

workin as hard as i can to get back to high school shape i used to squat 340...one day...i can feel it but still completly stoked to get back to the 200 level again....

Comment #154 - Posted by: John at December 15, 2009 12:33 PM

275
285
295 (2 reps only)
285
285

First time doing heavy squats with no belt. Felt like my form was a lot better because of it and my back felt fine, so I'll continue to go no-belt in the future.

Also, my last two sets felt better than the first few, probably since it's been a long time since I've done heavy squats at all. Hopefully that means I'll be piling on a lot more weight next time!

M/24/5'11''/200

Comment #155 - Posted by: Kent at December 15, 2009 12:38 PM

3x10 225

Comment #156 - Posted by: Lance 27/M/69in/181lbs at December 15, 2009 12:41 PM

BS 250x3x5
PC 200x5x3
15 muscle-up (3:23)

Comment #157 - Posted by: Josh M/34/74"/195# at December 15, 2009 12:44 PM

Was really glad to see this one today!

warmed up with 8@185, 5@205. Then:

215
225 (PR)
225
225
225

And I think CrossFit Singles would be a stellar idea! ;-)

Comment #158 - Posted by: Carri f/41/120/5'0 at December 15, 2009 12:46 PM

Rx'd 225-235-245-255-265.

Buy-in: 3 rounds 50 single unders, 10 ghd, 10 be; 3 rounds DU max reps (18, 44 PR+2, 15), HSPU practice, 2 1-arm pullups, 10 C2B pullups, 10 1-arm db swings; OHS 3x3 all at 95.

Cash out: Bench press 135(10)-185(5)-195(3)-200(3)-200(3)-195(3).

Empty the clip: 3 or so rounds of various incline bench press, dips, L-sits.

Comment #159 - Posted by: Kamper/M/45/74"/200 at December 15, 2009 12:47 PM

34/F/5'10"/161

176
198
220
230 PR
240 PR

Finished 20 pounds over when I last did back squat 3's (June). Squats actually felt good today; very happy with where I am on this exercise.

Comment #160 - Posted by: Laura DeMarco - CrossFit Rx at December 15, 2009 12:50 PM

M/23/156/5'7"

185
205
215 PR
225 F
225 PR

Comment #161 - Posted by: Focker at December 15, 2009 12:57 PM

#7
I follow the mainsite WOD but I use the recommended weight as a guideline.
I most often I use the women's weight 70% of men's weight as a baseline.
With a powerlifting background I am stronger in a lot of lifts. But my time may not be as fast.
It's all in how I feel that day, ie: rest, diet, previous WO.
I think a chosen weight is unique to each individual and the desired goal for that WOD.
Dont get stuck on a certain "I have to do that weight because...." Do what challenges you.

Did back squats on Sat so sub with Front Squats today:
135-145-150-150-150.
Ran a 400m-300m-200m sprints, 90 second rest between.

Laura f/47/5'7/150

Comment #162 - Posted by: power-girl at December 15, 2009 1:00 PM

45x5 (x2)
95x5
135x5
155x5
185x5
205x3
225x2

240x3
245x3 (x4 w/ fail on final rep of last set)

Comment #163 - Posted by: joshC at December 15, 2009 1:00 PM

m/31/5'10"/165 lbs

5 x 95#
5 x 125#
5 x 145#
5 x 155#
5 x 165# (PR)

Question...is there a "prescribed minimum" weight when doing these max load WOD's?
Like 1 x bodyweight, or 1.5 x bodyweight?

Comment #164 - Posted by: JMan at December 15, 2009 1:04 PM

26m/6'0"/186

275
285
295
305
315. All PRs - haven't done this WOD in a long, long time.

Comment #165 - Posted by: Chris at December 15, 2009 1:07 PM

WOD - 205/ 215/ 225/ 235/ 242(fail on 2)

Comment #166 - Posted by: rebar [51y/m/10st13/70"] at December 15, 2009 1:11 PM

275
295
315
335(pr)
350(2)

Comment #167 - Posted by: Jonblaze at December 15, 2009 1:12 PM

Been treating CF as a semi-spectator sport for almost a year now, and mucking around with seriously scaled WoDs.
Now time to knuckle under.
Starting height/weight: 1.95m/78kg (6'5+"/171 lb). Think gangly. :-)

in kg:
3x 32
3x 36.5
3x 38.5
3x 40.5
3x 43 (94 lb)

It's a mind game - my first ever go at a CFT at the weekend, I only hit 40kg on the squat.

Now, if only I could work out how to get the bar over my head and back in front of me afterwards with grace, elegance and panache...

Thank you.

Comment #168 - Posted by: kidari at December 15, 2009 1:14 PM

#130 WOW

Your are going to cause a huge uprise, in crossfit. Love the outward thinking approach. Kind of like lou from Westside barbell and his different approach to lifting . I would like to think that as crossfit they will continue to evolve and make us into greater people.

Comment #169 - Posted by: KRONICK at December 15, 2009 1:14 PM

SORRY
#131 WOW

Your are going to cause a huge uprise, in crossfit. Love the outward thinking approach. Kind of like lou from Westside barbell and his different approach to lifting . I would like to think that as crossfit they will continue to evolve and make us into greater people.

Comment #170 - Posted by: KRONICK at December 15, 2009 1:16 PM

29/M/142

135 x 5 warmup

185
195
205
215
230

Comment #171 - Posted by: Eric E at December 15, 2009 1:20 PM

195/M/23

135
155
155
165
165

I'm still new to a lot of these exercises, so I'm taking it slow to make sure my form is in place.

Comment #172 - Posted by: Lt Joker at December 15, 2009 1:21 PM

Tony 131,

I hope you didn't take that too seriously. Mike Boyle has been shredded before on CrossFit. Crossfitters can be harsh with criticism of outsiders, but in this case it's deserved. He is just wrong.

Part of the article you linked says this:

"Give me twenty bucks and I'll tell you the greatest exercise ever. You ready? The squat."

That was from Dave Tate. Glassman, Rippetoe, Starrett and probably the overwhelming majority of CF Gurus would agree. It's functional. It's safe (when done properly). Tate mentions in the article that all exercises can be done poorly or overtrained, which is true - but that isn't the exercise's fault, it's the athlete's.

Boyle talks about strength gains from doing half the weight on 1-legged squats. Read up on Rip's articles (or the videos) and he'll tell that part of what makes the squat so beneficial is that the force of the weight goes through your torso to your low back to your hips to your knees to your ankles. No joints get left out.

There is also a semi-recent video of Glassman tlaking to CFHQ trainers at some 'internal meeting' or something, and I think he says that the squat is the most important move.

Arguing otherwise is senseless and wrong. It's just THAT good.


And if you're looking for pain and a reason to pray, try Rippetoe's 20-rep squat set. I once did that at 245 and felt like death....but in a good way.

Comment #173 - Posted by: Matt_in_Oz at December 15, 2009 1:25 PM

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

wod
135, 155, 175, 185, 195

Comment #174 - Posted by: Karl at December 15, 2009 1:31 PM

185,195,205pr,210(2+f),205(1+f)

pr by 10lbs

Comment #175 - Posted by: jpw m/40/6'0"/155 at December 15, 2009 1:33 PM

M 37 6' 165#

3x 245
3x 255
3x 265
3x 275
3x 275

Comment #176 - Posted by: CrossFit Refugee at December 15, 2009 1:37 PM

M/47/71in/200

275
315
315
365
405

Comment #177 - Posted by: Rustypelican at December 15, 2009 1:40 PM

48/M/185
20 min step 7-9

bench
10x95
10x115
10x115

squat
7x115
7x135
7x165

PU assist
10x9
10x9
10x9

crunch
17
20
20

Comment #178 - Posted by: Zim at December 15, 2009 1:43 PM

m/38/76/210

185-195-205-215-225

My 1RM is 230 so happy. Did start going forward a bit at the end though.

Comment #179 - Posted by: Chas at December 15, 2009 1:43 PM

M/175/6'/33yr

270
270
270
270
270

Comment #180 - Posted by: Jdude at December 15, 2009 1:44 PM

525-520-520-500-460

Male, 21 y/o, 77" 260lbs

Comment #181 - Posted by: alex at December 15, 2009 1:45 PM

m/42/155

135-165-185-205-225

Comment #182 - Posted by: Brian at December 15, 2009 1:54 PM

M/22/204/6'0"

255

Comment #183 - Posted by: Eric Pelletier at December 15, 2009 2:00 PM

225
245
265
285
300

Comment #184 - Posted by: Mike 28/M/6'2"/235 at December 15, 2009 2:11 PM

Did sunday wod

20 min
500m row
25 TGU sub 15#

1 round + 500m row + 10 tgu

Comment #185 - Posted by: hiflyer51 at December 15, 2009 2:14 PM

205# all reps
then
50 Sits

Comment #186 - Posted by: dyagg at December 15, 2009 2:14 PM

m/170

255 pr(+10)

Comment #187 - Posted by: jnel at December 15, 2009 2:17 PM

225,235,245,255,265. need a spot next time so I can try more weight

Comment #188 - Posted by: John VanWey at December 15, 2009 2:19 PM

275
295
295
275
275
Bah! My legs are still feeling a little weak and fatigued.

Comment #189 - Posted by: Dryw m/31/5'9/171 at December 15, 2009 2:23 PM

26/m/5'11"/185
225-275-315-325(PR)
had to quit early for basketball game

Comment #190 - Posted by: justaman - liberty sc at December 15, 2009 2:31 PM

26/m/5'11"/185
225-275-315-325(PR)
had to quit early for basketball game

Comment #191 - Posted by: justaman - liberty sc at December 15, 2009 2:35 PM

gotta love fitness women

135/145/155/165/175(PR) then added 5 rounds of tire flip and a mile sprint to end up. finished up everything in about 32 min.

thank you crossfit for making the other people at Golds give me a wide birth cause im the weird crossfit guy.

Comment #192 - Posted by: james at December 15, 2009 2:37 PM

Needed a metcon, I call this "Fran Gone Bad":
21-15-9
95# Thruster
P/ups
Ring Dips
45# SDHP

Time - 24:47
Ugh.

Comment #193 - Posted by: mz 28/74"/235# at December 15, 2009 2:41 PM

225, 245, 255, 265, 275.

Comment #194 - Posted by: Allie 39/M/165 at December 15, 2009 2:47 PM

31/f/121

155-165-170-170-175 (PR)

Comment #195 - Posted by: nadia shatila at December 15, 2009 2:48 PM

275-295-295-305-295

Comment #196 - Posted by: AFRGR183 at December 15, 2009 2:49 PM

full depth squats

145-155-160-165-170 (PR for 3 in a row..)

Comment #197 - Posted by: jill 31/122/5'4 at December 15, 2009 2:52 PM

As rx'd

225-235-245-250-255

pr

Comment #198 - Posted by: cory at December 15, 2009 2:54 PM

btw: 155

205, 215, 225, 225, 225

Comment #199 - Posted by: seth c at December 15, 2009 3:16 PM

Rx'd

265x5 warm-up

315, 315, 355, 365, 385

M/25/6'1/200#

Comment #200 - Posted by: Christopher Putnam at December 15, 2009 3:26 PM

warmup with a 1 mile run
135 - 185-185-185-185-185 - PR since back surgery
then did 100 pull ups in 9 minutes

then 4 - 1 minute stations - 3x around
medicine ball slams
rubber band punches
hip heists on big ab ball

Comment #201 - Posted by: danny struck at December 15, 2009 3:27 PM

First time back in the gym in a whole year... warmed up with a half mile on the TM. Did 225-225-235-235-245. I go allll the way down.

Comment #202 - Posted by: John at December 15, 2009 3:33 PM

I have to get better at posting my loads when I do main page! :-/

245
275
295
315
335 (PR)

210/M/24

Comment #203 - Posted by: Logan Gelbrich at December 15, 2009 3:43 PM

Took it fairly easy, working on form:

199/243/265/277/277

Comment #204 - Posted by: John m/40/163/68" at December 15, 2009 3:47 PM

day 46 m/20/167

225 245 255 235 225

Comment #205 - Posted by: jack b at December 15, 2009 3:47 PM

M/22/167#/72"

W/U: 10x45#, 8x135#

1. 225#
2. 235#
3. 245# (f)
4. 235#
5. 235# (f)

C/D: 10x135#

Comment #206 - Posted by: Daniel B at December 15, 2009 3:49 PM

as Rx'd

100kg
105
110
115
120kg

Comment #207 - Posted by: Kenno at December 15, 2009 3:49 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1,1,1 some negatives
Back squat 45lbs x 5-5 95lbs x 5 135lbs x 3 185lbs x 2

Back squat
210lbs x 3
215lbs x 3
220lbs x 3
225lbs x 3-3
3 minutes rest per set
Foam roll after.
Compared to 090420: 220 max

Comment #208 - Posted by: Sesoku at December 15, 2009 3:55 PM

Rx'd
255,265,275,285,295 (3Rep PR)

Comment #209 - Posted by: Benny1 M/40/74"/220 at December 15, 2009 3:57 PM

RX'D

185,225,275,275,300

M/43/183

Comment #210 - Posted by: Jeff at December 15, 2009 3:59 PM

f/35/125/5'2"

75
85
95
95
105

full warm-up minus squats

added:
75# back squats x 10 reps
45 body weight squats
60 body weight lunges
50 assisted pull ups
100 regular sit ups

Comment #211 - Posted by: spy at December 15, 2009 3:59 PM

medium-heavy today to break back into heavy

Warm up - increasing speed/decreasing time sprints, pu, pu, su sq

67-78-89-100-105

10-->1 45lb HPC, Pushups

Comment #212 - Posted by: dinzy at December 15, 2009 4:03 PM

as rx'd
315/305/295/275/255

10lb increase

Comment #213 - Posted by: Troy at December 15, 2009 4:05 PM

135x10, 185x5, 205x3, 215x3, 225x3, 225x3, 230x3

Comment #214 - Posted by: Jim D. 49yom 165# 5'11" at December 15, 2009 4:08 PM

CFWU x3

185
225
255
265f
265

depth could have been better on the last set

Comment #215 - Posted by: Matthew at December 15, 2009 4:10 PM

CFWU x 3, then:

squat warmup 135 x 10, 225 x 8

275 x 3
305 x 3
325 x 3
345 x 3 (used 4" belt)
365 x 3 (used 4" belt)

m/46/150

Comment #216 - Posted by: bo_D at December 15, 2009 4:11 PM

265
275
285
295
305

10 pounds more than last time. I warmed up a good amount and took it slow (2-4 minutes between sets). Felt much easier than April, but I still had to suck air and fight for the final rep.

Comment #217 - Posted by: Alton M/30/5'11"/176 at December 15, 2009 4:12 PM

135
165
185
195 pr
205 pr

Ran a mile.

Comment #218 - Posted by: mikes at December 15, 2009 4:13 PM

Tony, #131

About the negative view of back squats..
I agree with the idea that no exercise is bad. I mean if you use bad form and overtrain an exercise, you're going to get injured. That's what happens. But that's like saying muscle ups are bad because professional gymnasts tear rotator cuffs, when in reality that's what happens when you train 6 hours a day. Or that running is bad because athletes suffer from a plethora of running injuries, when in fact most running injuries are due to overtraining or bad form.
I think you can make a bad guy out of a lot of different exercises, but in the end it really just comes down to proper form, correct programming, and that INDIVIDUAL athlete.

Comment #219 - Posted by: Daniel B at December 15, 2009 4:18 PM

Been a few weeks since I was in the gym, ouch.
225, 225, 245, 245, and 245.

Comment #220 - Posted by: jonboy at December 15, 2009 4:25 PM

Half Marathon training question: how many days a week should I be running some sort if my race is early February. I have done some "endurance" races before, so I'm not "new" to the game, but definitely not a speed demon or olympic caliber. If I ran it today, I could probably do about 1:30-ish. Any suggestions?

Comment #221 - Posted by: Patrick at December 15, 2009 4:30 PM

285
290
295
305
305(PR)

Comment #222 - Posted by: Tyler Scott at December 15, 2009 4:31 PM

been doin crossfit for a month now, in the air force deployed atm, did 215 first two rounds 235 next two rounds than 255, last round, made sure to go really low and go up slowly, for an impacting back squat

Comment #223 - Posted by: Aaron Newman at December 15, 2009 4:36 PM

#218 what is your goal finish time, what course, do you want to strikely just run or a hybrid crossfit/running bit, if you do the hybrid are you running say in the morning and crossfit in the evening, what 2 previous races have you done (distance, time , goal , training put in , etc) tell all and i can give you better answers.

Comment #224 - Posted by: KRONICK at December 15, 2009 4:38 PM

Wait, so is there a general Crossfit warmup that I should be doing before every WOD?

Comment #225 - Posted by: Andrew at December 15, 2009 4:40 PM

Free weights
95 x 5
135 x 5
225 x 3
275 x 3
315 x 3

Smith machine (with the sliders)
335 x 3
365 x 3 - only 1/2 squats
405 x 3 - only 1/2 squats

Ran an 8:45 mile

Comment #226 - Posted by: Linwood Wright at December 15, 2009 4:40 PM

175, 185, 195, 205, 215

Not sure if I went low enough on the last one

235 (PR)

Comment #227 - Posted by: I_M_sam at December 15, 2009 4:43 PM

4x500M Row....goal was to row each 500 in less than PR 500M + 10%....so my goal was under 1:41.
1. 1:39
2. 1:40
3. 1:45
4. 1:50

then.....

175 x 3
185 x 3
205 x 3
205 x 3
225 x 3

Comment #228 - Posted by: tipper at December 15, 2009 4:46 PM

135x3-185x3-205x3-215x3-220x3.

Only my second week of xfit. Got a ways to go still!!

Comment #229 - Posted by: Zspencer 21/200/male at December 15, 2009 4:51 PM

having some knee dramas so changed to strict press 5x3

50kg x 3
52.5 x 3
55 x 3
57.5 x 2
57.5 x 2

then did some snatch technique
5x3 to 50kg

finished with 3 sets of kip practice - 12, 12, 10
10 toes to bar and 10 dips

Comment #230 - Posted by: nick in sydney m/38/6ft/183 at December 15, 2009 4:55 PM

315-365-405-435-435

then 315 x 10
Front Squat 225 x 10
Over-head Squat 95 x 10

Comment #231 - Posted by: Triff m/34/220/75" at December 15, 2009 5:00 PM

235-255-275-295-305 then 5 x225
warm up: 2.5 mile run to gym,
warm down game of full court basketball, 1.2 mile run home

Comment #232 - Posted by: Ben m/22/195/6'1'' at December 15, 2009 5:02 PM

M/21/171/6'0"

205-215-225-235-245

No spotter, so I might have been able to go higher. Finished up with 2x20 Dimel back squats at 135 lb and 200 single-unders.

Comment #233 - Posted by: TJ Miller at December 15, 2009 5:04 PM

M/33/175

265-315-315-335-335

Comment #234 - Posted by: Trent at December 15, 2009 5:19 PM

F/24/155

95-105-115-125-130pr

Comment #235 - Posted by: jess at December 15, 2009 5:27 PM

As Rx'd:
275- 285- 295(PR) - 300(x2f)

then 1x10 of 135# front squat

PR by 5#. It's funny because one of the past CFTs I couldn't even squat 295# once for whatever reason. Glad to see my squat is finally coming back a bit since i've moved. Really thought i had 300, got about half way up and had to dump it. Next time!

Comment #236 - Posted by: Eric Gohl 23/5'10/163 at December 15, 2009 5:27 PM

M/33/5'10"/185
As Rx'd

315-325-325-335-345

Comment #237 - Posted by: tnikkola at December 15, 2009 5:30 PM

33/m/165

275,275,275,275,275

Comment #238 - Posted by: Karim saoud at December 15, 2009 5:37 PM

38M/5'10"/170#

W/U: CFWU (OHS, GHDSU, hip ext., strict pull-ups, ring dips), 1x15; 95# front squat, 1x15.

Back squat, 5x3: 225-245-265-275-285#.

C/D: inversion and descents, 1x5 (feels like I may be making some progress, but not much).

Last rep at 285# was prob just at parallel. It should have been lower. Otherwise, these sets felt good.

Upgraded my Roman chair to a Sorinex GHD. The newer versions come with a foot plate instead of the round bar. I was kinda hoping to try the bar. I think I read somewhere that Sorinex will also sell a bar attachment.

Comment #239 - Posted by: rjf (Since 07-20-07. WOD no. 660) at December 15, 2009 5:37 PM

95
115
135
155
165 (bw/pr)

could have done more, didn't know what my limits were

Comment #240 - Posted by: DCF at December 15, 2009 5:40 PM

365X3
405X3
465X3
465X3
465X3

M/34/70/210

Comment #241 - Posted by: B Bowen at December 15, 2009 5:40 PM

315,375,400 pr,350,350

Comment #242 - Posted by: Kevin McClellan 48/M/195 at December 15, 2009 5:47 PM

Set 1: 225
Set 2: 235
Set 3: 240
Set 4: 250
Set 5: 260

Not bad...It is working.. Just started working after a year off so it is diferent to work all day then go lift..

51/M/185/5-9

Comment #243 - Posted by: Dave Brandau at December 15, 2009 5:54 PM

Sets of 3 up to 285lbs, form felt wrong on 295 so I stopped at 1 squat
m/52/218

Comment #244 - Posted by: Pete In Sun City at December 15, 2009 5:55 PM

Thanks Benny!!

Comment #245 - Posted by: Paul at December 15, 2009 5:58 PM

m.23.175

205-215-225-225-225

Comment #246 - Posted by: cass - CF Oshawa at December 15, 2009 6:00 PM

225/315/405/455/455 x3 both 455 sets weren't a full 90 degrees (one rep was), I guess I didn't have it all today. PR is 465
..............................................................................

Comment #247 - Posted by: Anthony/Worm M/5'11"/37/200 at December 15, 2009 6:01 PM

Went a little lighter than I could have, all things considered. My right knee has a little tweak, so I didn't want to overload. Even so, I'm near 70% of my max, so I'd say I'm satisfied with the weight.

225/225/225/235/245

Comment #248 - Posted by: TimAFG at December 15, 2009 6:01 PM

M/53/5'11'/205

Warmup
Squats 3-3-3-3-3

225-255-275-305-305

1 x 12 205 rep out

Comment #249 - Posted by: Mike F at December 15, 2009 6:08 PM

135-185-225-245-255(f)

on 255, did 1 legit, 1 cheat, then went really deep to make sure I didn't cheat... but didn't complete rep.

21/m/155/5'8

Comment #250 - Posted by: Clack_Attack at December 15, 2009 6:08 PM

m/57/5'10"/180

185-205-215-225-235(f)-230


jmsny111752

Comment #251 - Posted by: jeff at December 15, 2009 6:18 PM

m/38/195/6

135 x 3
160 x 3
180 x 3
195 x 2 f
185 x 3

Comment #252 - Posted by: jsr at December 15, 2009 6:21 PM

m/34/160/5'10
Anyone on here ever done "V-Squats" instead of back squats? Back squats have really been hurting my lower back lately, so I've subbed V-squats for the last 2 times this WOD came up. The movement feels very well simulated, but I know it's not the same. Although, it doesn't bother my back at all. Weight is drastically higher too.
3-3-3-3-3
315-365-385-405-385

Comment #253 - Posted by: Schro at December 15, 2009 6:34 PM

58 * 5
68 * 3
78 * 3
80.5 * 3
85.5 * 3
88 *3
58 * 5

Comment #254 - Posted by: James GS at December 15, 2009 6:35 PM

Back Squat:

135 x 3 x 2
185 x 3
205 x 3
225 x 3
235 x 1 (failed 2nd rep)

Comment #255 - Posted by: Alfie at December 15, 2009 6:37 PM

M/38/185/5-10
back sqt 5x3

225-245-275-295-315f-225x5 form
plus 5 min of 45 pd plate lifts

Comment #256 - Posted by: Matt A at December 15, 2009 6:41 PM

235
245
245
245
245

Comment #257 - Posted by: jef at December 15, 2009 6:44 PM

225-245-270-225 (5)-225
focused on form last two sets

Comment #258 - Posted by: Jeff 21/5'7/150 at December 15, 2009 6:45 PM

m/250/38

Went lite knees hurt from running earlier

155/175/195/205/225

Comment #259 - Posted by: tpdfish at December 15, 2009 6:55 PM

M/6'1''/195

completed four rounds, attempted 5th, but was finished!

245x3
265x3
285x3
315x3

Comment #260 - Posted by: Jeff in Phoenix at December 15, 2009 6:55 PM

Definitely an under-developed skill of mine. Don't remember what my 3 rep PR is... pretty sure I set it today, but sad at how low it is.

175
185
195
200
205 (PR)

Think I could have squeezed out 210.

Comment #261 - Posted by: xpi at December 15, 2009 6:57 PM

185 - 205 - 225 - 245 - 255(f) - 245

Comment #262 - Posted by: aether_tron at December 15, 2009 6:58 PM

M/26/70"/210

165x3
185x3
205x3
225x3
250x3

had no idea where I was. will start a little heavier next time. Go Vols.

Comment #263 - Posted by: Hugh Daddy at December 15, 2009 7:01 PM

295, 315, 335, 345, 355(F)

Comment #264 - Posted by: Sherwood m/20/6'/205 at December 15, 2009 7:04 PM

300
315
325
315
315

Comment #265 - Posted by: Ralph at December 15, 2009 7:05 PM

CFWUx3x15

185-185-195-195-205

Comment #266 - Posted by: Pete - Decatur, GA at December 15, 2009 7:05 PM

315x3
335x3
355x3
365x2
365x3

Previous 5RM was 345, so big PR today
1RM somehow still stuck at 370

Comment #267 - Posted by: Brett_nyc at December 15, 2009 7:15 PM

Scott m/49/6'/210
185-195-205-215-235

Janet f/50/5'9/160
135-145-145-150-155

Comment #268 - Posted by: Scooter2 at December 15, 2009 7:18 PM

225-225-225-225-225

Comment #269 - Posted by: Travis W at December 15, 2009 7:19 PM

M/34/165
225-275-275-295-300

Comment #270 - Posted by: J. Galt at December 15, 2009 7:20 PM

CFWUx3
205-225-245-265-270(f, one rep only)
Need a spotter.

Comment #271 - Posted by: ryan 6'/33/185 at December 15, 2009 7:21 PM

m/31/218

225
275
295
335
350

Comment #272 - Posted by: Matthew at December 15, 2009 7:22 PM

as rx'd:

225, 295, 295, 295, 295 (pb) I think

Drea:

85, 85, 65, 77, 77, 77

Comment #273 - Posted by: Jamie M/30/175/5'11" at December 15, 2009 7:24 PM

M/44/178/5'9"

5x3@225

Comment #274 - Posted by: Alan at December 15, 2009 7:30 PM

Warmed up with 20 minutes of light Cardio.

Squats:
135lb x 3 reps
225lb x 3 reps
245lb x 3 reps
265lb x 3 reps
285lb x 3 reps
295lb x 3 reps

Comment #275 - Posted by: Shawn Becker at December 15, 2009 7:47 PM

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

worksets were starting at 84 % of my PR which is 245 x 1 in increments of 5 pounds.

3 x 205
3 x 210
3 x 215
3 x 220
3 x 225

Then some ABs and core exercises for about 20 minutes. then did 15 weighted dips with 65 pounds and 15 weighted pulls ups with 55 pounds.

SANTI.

Comment #276 - Posted by: Santi at December 15, 2009 7:56 PM

As Rx'd: 115/135/155/175/135

M/26/?

Comment #277 - Posted by: Joshua at December 15, 2009 8:03 PM

Last time: 225 lb.
This time: 185-225-235-245!-255(fail)

Comment #278 - Posted by: Sri from B'ham AL (29/m/5'8"/170) at December 15, 2009 8:03 PM

As RX:
225
255
285
315
345

Comment #279 - Posted by: tlav30 at December 15, 2009 8:08 PM

135 x 8 warm up
185 x 6
225 x 4
275 x 3
315 x 3
335 x 3

Comment #280 - Posted by: Duffy Gaver at December 15, 2009 8:17 PM

D
@ home
205
215
220
225
230 (PR +13)

Comment #281 - Posted by: waderpro at December 15, 2009 8:29 PM

65/75/85/95/105

Comment #282 - Posted by: Crystal 26/125/5'4" at December 15, 2009 8:32 PM

135 WU
205
225
215
215
225

Comment #283 - Posted by: Zach 24/m/175/5'9" at December 15, 2009 8:35 PM

275.. definitely maxed out. Last rep was horrible, but got it done (went past parallel, but knees buckled in on way up). Issues with keeping knees going out

Comment #284 - Posted by: gjlee at December 15, 2009 8:40 PM

M/25/152#/5'7"

WU - 45# x 10, 135# x 6, 225# x 3

Focused on Form - stuck with 90% of current Max (315#)

295# 5 x 3

Comment #285 - Posted by: Ransom at December 15, 2009 9:07 PM

225/235/245/255/235

Comment #286 - Posted by: Wade at December 15, 2009 9:16 PM

24/m/170lbs/70"

225
235
245
245x2
235

Comment #287 - Posted by: Eric-Fairbanks, Alaska at December 15, 2009 9:21 PM

Back at home so i didn't have access to my college's gym, so all the weight i had was 300lbs. So, i did 5 sets of squats at 300lbs:
10 reps
10
10
11
12
my legs are pretty gassed.

Comment #288 - Posted by: ericthered at December 15, 2009 9:30 PM

How deep is an acceptable squat? Parallel? Just below? Glutes on calves?

Comment #289 - Posted by: Brett at December 15, 2009 9:43 PM

175lbs
5'8
male
crossfitter: 2.5 months

BS:
225
275
295
305
315
No pain, but I think I developed a hernia. Bulge sticking out of my lower abdomen.. Anybody want to field this one??

Comment #290 - Posted by: noaldubois at December 15, 2009 9:52 PM

Good news on the RRG - thanks for all the work that's gone into it!

Comment #291 - Posted by: TomW at December 15, 2009 10:11 PM

225,245,265,275,280(2/3)f

Comment #292 - Posted by: jake at December 15, 2009 10:16 PM

woops type-o.
225,245,255,275,280(2/3)f

Comment #293 - Posted by: jake at December 15, 2009 10:20 PM

225
245
245
255
255 (pr)

Comment #294 - Posted by: coyo at December 15, 2009 11:38 PM

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Warmed up with 95lbs and then did:
120,130,135,140,145 After that form started to fail so 140 was the Max

Comment #295 - Posted by: dtoro at December 16, 2009 12:44 AM

185/205/225/245/245

Comment #296 - Posted by: 42elysium at December 16, 2009 2:30 AM

145-155-165-175-165

failed on the last one at 175, so I brought it down 10

Comment #297 - Posted by: Areffkay at December 16, 2009 2:30 AM

135-185-225-255-285

Comment #298 - Posted by: TomO/43/M/200 at December 16, 2009 3:07 AM

135-185-195-205-215

Not a PR but close. Legs were sore from 24K double bell front squats the night before. Struggled on the last one of 215.

Comment #299 - Posted by: Amanda F/19/5'7/180 at December 16, 2009 4:18 AM

m/178cm/88kg/33y
m/178/94/33
100(220)x5 sets of 3 - no strenght
last time - 100/110/120/120/120kg


Comment #300 - Posted by: gepeto at December 16, 2009 4:20 AM

M/35/6'/209#

Practiced better form, deeper squats with less weight

Warm up:
10 x 100
10 x 125
10 x 140
10 x 140

For work out did:
3 x 210
3 x 210
3 x 210
3 x 210
3 x 210

Comment #301 - Posted by: EREK at December 16, 2009 4:47 AM

35yom / 206lbs

Back Squat 3-3-3-3-3 reps

185
205
225PR
225
225

Tried to maintain form and go parallel. I struggled on the first and third set of 225, but the middle was really good. I feel like I need my back to be more vertical. Could maybe have done better if I hadn't done Crossfit Total yesterday. Overall, decent, though.

Comment #302 - Posted by: Bphantom at December 16, 2009 5:40 AM

On a smith machine (because the JFC Naples gym sucks)

269, 291, 301, 291, 291

Then several sets at 225 just for fun.

Comment #303 - Posted by: Joe Casale/m/5'5"/170 lbs at December 16, 2009 5:46 AM

in kgs
90
95
100
105
105

Comment #304 - Posted by: Sot at December 16, 2009 5:50 AM

245, 255, 265, 275, 275

Comment #305 - Posted by: fosterww98 at December 16, 2009 6:26 AM

m/21/175

130
180
220
230
250 (PR)

love it!

Comment #306 - Posted by: harry at December 16, 2009 6:48 AM

20 minutes warmup on treadmill, official cf warm up, 3 warm up sets at 135
3x155
3x175
3x185
3x185
3x190


m/45/225

Comment #307 - Posted by: historyrider at December 16, 2009 7:40 AM

1000 meter swim

3x135
3x185
3x225
3x245
2x255

Semper Fi!

Comment #308 - Posted by: Burko 47/170/5'10 at December 16, 2009 7:56 AM

135
155
165
165
175

Comment #309 - Posted by: abr at December 16, 2009 8:03 AM

135X10
185
225
225
275

Comment #310 - Posted by: Lemmy m/33/6'2/180 at December 16, 2009 8:08 AM

Cute girls can still sell t-shirts I want one. If I could only find a crossfit cutie like her.

anyway, WOD as rx'd

50 sits
20 back ext
135x10
225x10
315.345.355(x2).335.315

Legs are toast today, good workout. Bodybuilders at the gym were grunting out their three plates, crossfit has shown me that the lift is more important than how you look doing it. Bigger weight, more controlled motion, more results. Better, faster, harder, longer, stronger. end rant.

Comment #311 - Posted by: Adam M.216/5.9/24 at December 16, 2009 8:18 AM

245-255-265-275(2reps)-225

Male-26-150lbs-5'7

Comment #312 - Posted by: George W at December 16, 2009 8:27 AM

135
225
235
225
225

Comment #313 - Posted by: Trac Nguyen M/28/148/5'7" at December 16, 2009 8:28 AM

M/50/5'11"/170
185
205
215
225(PR)
225(f)

Last time this WOD came up, in April, best was 195.

Comment #314 - Posted by: Kevin C. at December 16, 2009 8:36 AM

215
225
235
245
255

Comment #315 - Posted by: matt m/46/65"/154lb at December 16, 2009 9:31 AM

34 yom 225 bwt
cfwux3rdsx11reps

225/255/275/295/315
5 short of pr cause i didn't check before and then I ran out of time.

Comment #316 - Posted by: brian t at December 16, 2009 9:34 AM

Working on form still, wish I had other CFers to work out with.

135-145-150-150-150

f/26/5'5"/177

Comment #317 - Posted by: Kelly at December 16, 2009 9:47 AM

Done on 12/16.
WU w/ 135x5, 225x5, 295x3

335-345-345-355-365

Whew.

Comment #318 - Posted by: Dale_Saran at December 16, 2009 9:51 AM

M/32/6'3"/203

225-245-265(PR)-275(PR)-285(PR)

Good times.

Comment #319 - Posted by: Ben S at December 16, 2009 10:10 AM

Back Squat 3-3-3-3-3 reps

75kg, 77.5kg (pb), 80kg (pb), 82.5kg (pb), 85kg (pb)

pb for 3

In early, would have finished at 80kg but Pedro pushed me to do more, should have tried 87.5 but gave up to easy, head was full of broken bottles.

Good Fun as always

Comment #320 - Posted by: Elaine in Scotland at December 16, 2009 10:12 AM

Rx'd

275
285
295
295
300 p.r

Comment #321 - Posted by: tpd122/M/23/165/5'8" at December 16, 2009 10:23 AM

Rx'd

135# x 3
205# x 3
225# x 3
255# x 3
275# x 3

Comment #322 - Posted by: stryder9 M/35/5'8"/150# at December 16, 2009 10:32 AM

First time squating in a LONG time (new to CF)

135 x5 (started too light)
205
225
245
255

Comment #323 - Posted by: Mack at December 16, 2009 11:00 AM

W/U 100 G/H SU
W/U 5 @ 135
3 @ 185
3 @ 205

WOD 3 @ 225
3 @ 245
3 @ 265 didn't get deep enough squat
3 @ 245
3 @ 245

Close: 3rds of 12 @ 135 deep squat

Comment #324 - Posted by: burtonfli at December 16, 2009 11:00 AM

3x90kg
3x100kg
3x115kg
3x125kg
3x130kg (fail on third)

should've gone a bit higher from the start

Comment #325 - Posted by: ccfeldt at December 16, 2009 11:39 AM

WOD B/S 3-3-3-3-3

120kg-122.5kg-125kg-127.5kg-130kg.

All up from the last time we did this,but elbows are killing me again from low bar b/s !?!the 130kg was easier than the 125kg and 127.5kg,cause i concentrated more wi that set.
after,sn.halt d/l's,sn. high-pulls,hang sn.

Comment #326 - Posted by: Pedro Barrera,Scotland at December 16, 2009 11:51 AM

155
185
185
185
185

Comment #327 - Posted by: dewy24 M/40/170 at December 16, 2009 11:59 AM

M/44/6'0"/175
Not a good day so far today...
185
225
245
265
285x1
275x1

Comment #328 - Posted by: Allan at December 16, 2009 12:17 PM

Warm up:
135 x 12
185 x 6

245 x 3
265 x 3
285 x 3
295 x 3
305 x 1

Finished with:
225 x 15

M/33/5'11/178
Did Turkish get ups day before and no spot today.

Comment #329 - Posted by: Nathan at December 16, 2009 12:37 PM

20 minutes cardio, then wod as rx'd

1 - 185x3
2 - 205x3 (ankles started to hurt)
3 - 205x3 (decided to lower weight because of ankles)
4 - 185x3 (increase next time)
5 - 185x3 (increase next time)

Comment #330 - Posted by: Bobak at December 16, 2009 1:08 PM

m/44/185

As rx'd
225, 245, 275, 315f, 315f

m/15/220

as rx'd
225, 245, 275, 315, 335f

Son kicked my booty.

Comment #331 - Posted by: morrowesq at December 16, 2009 1:26 PM

195

Comment #332 - Posted by: =AK Aaron= 25/5'10" at December 16, 2009 1:35 PM

225, 245, 255, 265, 275 Rx

Comment #333 - Posted by: GAC 27/M/6'4/185 at December 16, 2009 2:55 PM

m/31/5'9/170

185, 195, 205, 225, 235

Comment #334 - Posted by: Solway at December 16, 2009 3:01 PM

155-175-185-190-195(PR)

Felt super strong! Should have opened at 175#, and gone for 200#. Next week!

Comment #335 - Posted by: Julie D F32/115 at December 16, 2009 3:16 PM

135/185/205/225/245/255

Comment #336 - Posted by: BDFG at December 16, 2009 3:56 PM

M/26/71"/195

225
230
235
240
245

Comment #337 - Posted by: Matt D at December 16, 2009 4:05 PM

CFWU 10x3

230
260
280 All x 3
290
300

1st time doing this one.

Comment #338 - Posted by: blutke at December 16, 2009 4:08 PM

Modified
BS 5x5 w/ 50# dbs

Comment #339 - Posted by: Gonzo M/29/72"/183# at December 16, 2009 4:43 PM

CFWU 10 X 3

225, 275, 275, 245, 255

Comment #340 - Posted by: Casey at December 16, 2009 5:14 PM

went light

3-3-3-3-3

245
255
265
275
285

Comment #341 - Posted by: Jorge Montesinos at December 16, 2009 5:17 PM

25/m/200

185
225
245
225
185

backed off for the last two sets, I felt a pretty serious pinch in my lower back during the set at 245.

Comment #342 - Posted by: Dave at December 16, 2009 5:24 PM

m/37/187/72"

225/235/245/250/250

Comment #343 - Posted by: VooDoo Medic at December 16, 2009 5:28 PM

bs - 135x10x2
225x3
275x3
315x3
365x3
405x3
fs - 135x10 form improving
ohs - 45lb plate x 10 form needs work

Comment #344 - Posted by: bookworm at 175lbs at December 16, 2009 5:32 PM

got up to 255 lbs.

Comment #345 - Posted by: Kyle A. at December 16, 2009 5:54 PM

Max 285lb

Comment #346 - Posted by: Gperron at December 16, 2009 6:21 PM

305
345
385
410
450

Comment #347 - Posted by: amped 35/M/190/6' at December 16, 2009 6:45 PM

3X210
3X220
3X215
3X215
3X215
M/34/184/5'10''

Comment #348 - Posted by: Crossfit Mitis at December 16, 2009 6:56 PM

still sore from CFT.
155
175
175
195*
195*
* = too shallow/failed on 3rd.
(1st 3rm wod, 1rm=215, 5rm=175)

Comment #349 - Posted by: Callum at December 16, 2009 6:57 PM

1 rep max (CFT) as of 2 days ago was 250 lbs.

155, 175, 195, 215, 235

The 235 didn't feel like I was at the edge of my ability. Tried a 275lbs 1 rep bs, failed badly.

Still sore from CFT.

Comment #350 - Posted by: Govervich at December 16, 2009 6:57 PM

m/25/5'10"/195

as Rx'd

225
265
305
325
355

405 is my max from the other day.

Comment #351 - Posted by: B Clay at December 16, 2009 7:31 PM

225
235
240
255
265

Comment #352 - Posted by: dcyn at December 16, 2009 8:19 PM

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

CFWU x3

185, 225, 255, *275*, 280(fail)

Comment #353 - Posted by: Archer6479 at December 16, 2009 8:42 PM

95-115-135-155-155

Comment #354 - Posted by: Rob_33_70_165 at December 16, 2009 9:19 PM

Max'ed
Three at 285

Comment #355 - Posted by: kylec at December 16, 2009 10:19 PM

Mark
185,195,205,215,225

Comment #356 - Posted by: Mark & Theresa at December 17, 2009 4:29 AM

back squat x 3:

225lbs
245lbs
245lbs
255lbs
255lbs

previous:
255lbs 12/16/2009
245lbs 04/20/2009
245lbs 03/13/2009

Comment #357 - Posted by: johnathon in seattle 28/5'8/158 at December 17, 2009 7:16 AM

WU-Ran a mile
3x's:
50 kettle bell swings (15lbs)
50 Sit up (inclined)

17:31

Comment #358 - Posted by: ~VERVE~~~~~~~~ at December 17, 2009 8:05 AM

Jeff @ home
Box squats
255 was top weight

Comment #359 - Posted by: Jeff & Charity @ CFSnohomish at December 17, 2009 8:33 AM

225, 245, 275, 285 (fail), 265

Comment #360 - Posted by: quallnow at December 17, 2009 9:02 AM

185-185-135x3

Comment #361 - Posted by: Deano at December 17, 2009 10:23 AM

Theresa: 125/130/140/150/155 (conservative due to thoracic chiropractic adjustment yesterday. previous 3RMx5 was 170)

Mark: to post later.

Comment #362 - Posted by: Mark & Theresa at December 17, 2009 11:09 AM

CFWUx3
5x135, 3x185 warmup
225-245-255-265-265
10x135 warmdown

Comment #363 - Posted by: Doug at December 17, 2009 12:01 PM

225
245
265
275
275

Comment #364 - Posted by: shannon carr at December 17, 2009 12:43 PM

CFWU x 3; #40 x 6

185
195
195
195
195

Mixed in HSPUs, inverted rings thing

Comment #365 - Posted by: F15E_WSO/47/6'/180 at December 17, 2009 1:18 PM

225
255
275
295
315

Comment #366 - Posted by: the somnambulant at December 17, 2009 1:27 PM

age 20 bw 170
forgot the earlier reps but i ended up getting 265 then failed on 3rd rep of 275...which woulda tied my pr

Comment #367 - Posted by: Chris S at December 17, 2009 2:16 PM

155-165-175-185-195(3rep PR)
up 10lbs

Comment #368 - Posted by: Headhunter at December 17, 2009 4:36 PM

275-295-315-325 failed on 3rd rep - 295

Comment #369 - Posted by: GoBlue at December 17, 2009 6:16 PM

Makeup day (tried to stick to my 5x5 schedule):
BSx5:135-205-245-275-315-340
+385x3

20min rest then strict overhand PU/HSPU on parallettes forehead to floor WOD:

20:13

short rest then Benchx5/Rowx5 sets:
205 x4 sets (used one bar)

rest and party tomorrow!


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

Comment #370 - Posted by: brian p at December 17, 2009 6:35 PM

23.m.137.65"

as rx'd
250, 250, 250, 250, 250(PR)

Last Time/PR:
205, 205, 205, 205, 205

Comment #371 - Posted by: Francis Vu Nguyen at December 17, 2009 8:11 PM

225, 230, 230, 230, 230

Comment #372 - Posted by: Hari at December 17, 2009 8:20 PM

m/22/160

225-235-235-235-235

Comment #373 - Posted by: Patrick at December 17, 2009 10:03 PM

155,155,155,165,170

Comment #374 - Posted by: e5fyrman 50/m/140 at December 17, 2009 10:17 PM

185
205
210
215
220

Comment #375 - Posted by: angstadt at December 17, 2009 10:20 PM

CFWU, 132 x3, 154 x3, 165 x3,

176 x3
176 x3
176 x3
176 x3
176 x3

[176 x3]

Comment #376 - Posted by: JonK at December 18, 2009 5:00 AM

C-
145-155-165-175-185(1)

Comment #377 - Posted by: Jeff & Charity @ CFSnohomish at December 18, 2009 7:27 AM

M/25/5'9"/195

225
230
235
240
245

Comment #378 - Posted by: AST at December 18, 2009 7:42 AM

55-57-59-61-63

Comment #379 - Posted by: JR78 at December 18, 2009 10:11 AM

275
295
315
315
315

Comment #380 - Posted by: D. Price, Akron, 33/m/215/5'10" at December 18, 2009 12:01 PM

Done on 12/18

205 x 3
225 x 3
245 x 3
250 x 3
255 x 1 - drop to 225 x 3
265 x 1 - drop to 225 x 3

Comment #381 - Posted by: Kiko at December 18, 2009 1:11 PM

M/42/5'11"/175

Hurt left knee doing TGUs so did some sit-ups and push-ups.

Comment #382 - Posted by: nutfam at December 18, 2009 2:39 PM

225
235
245
255
265 pr

Comment #383 - Posted by: al deezy (32-m-155) at December 18, 2009 6:19 PM

225 x 3
235 x 3
245 x 3
255 x 3
265 x 2 (needed slight help to get passed the sticking point to complete the third rep)

Comment #384 - Posted by: Miyagi 29/m/168# at December 18, 2009 6:37 PM

160 x5, tried to work on getting thighs parallel w/ floor

Comment #385 - Posted by: RussA at December 18, 2009 8:03 PM

225/245/265/275/225

Comment #386 - Posted by: Hale at December 19, 2009 7:28 AM

315
315
325
330
340 x 1

Comment #387 - Posted by: Chewuch Jeff 36/5'9"/190 at December 19, 2009 9:27 AM

M/44/165

Back squat:
225
245
255
260
265

Rest :15 min

Metcon:
500m Row
30 Burpees
30 Slam balls (20lb)
30 Box jumps (24")
15' Rope climb x3

-10:38

Comment #388 - Posted by: Greg/M2 at December 19, 2009 1:45 PM

m/20/6'/190

225
245
265
275
285

Comment #389 - Posted by: Neill at December 19, 2009 10:39 PM

M/20/5'10/128

Gym I workout in has no barbells so subbed squats holding dumbbells by my side - these essentially became almost deadlifts once weight got heavy.

123
132
143
154
165

then ran out of weight

Comment #390 - Posted by: Josh R at December 20, 2009 8:26 AM

CFWU

225, 225, 245, 245, 225 (thought I wasn't getting deep enough so i went down in weight)

Comment #391 - Posted by: Erik 28/M/76.5"/200 at December 20, 2009 10:13 AM

BadAss Pic!

Comment #392 - Posted by: Dave V at December 20, 2009 11:52 AM

225-245-255-245-245

Comment #393 - Posted by: JF 19/M/5'9/160 at December 20, 2009 2:31 PM

185,225,245,255,255

Comment #394 - Posted by: ecp2 m37/69/165 at December 20, 2009 2:50 PM

M/29/6'4"/205

205
225
235
245
255 pr

Comment #395 - Posted by: Brian Panther_CrossFit at December 20, 2009 8:44 PM

apr 20 pr was 205
today
230X3 pr
225X3 pr
205X3
185X3
175X3
lotsa practice

Comment #396 - Posted by: footdoc at December 21, 2009 6:40 AM

subbed for 5k run with 15k pack

26:28mins

Comment #397 - Posted by: BarryT at December 22, 2009 4:49 AM

225
245
245
245
245

Comment #398 - Posted by: Tiberius at December 22, 2009 6:14 AM

CFWU
BS: w/u 185/5
225/3; 230/3; 235/3; 245/3; 250/5
M/48/193#/72"
CFE 90 sec on/off x 6 (3-C2; 3-run)

Comment #399 - Posted by: RB at December 22, 2009 1:32 PM

275, 285, 295, 305, 315x2

Comment #400 - Posted by: MikeyPaul/m/28/170/5'8" at December 22, 2009 5:14 PM

CFWU 3x10

205/225/250/265(1rep then fail), 260(old PR)

Comment #401 - Posted by: Big-T (26yo/5'2"/155lbs) at December 24, 2009 6:24 AM

M/34/170

Bike (trainer): 60 minutes (~21mph avg)

Back Squat 5-5-5-5-5 reps
95-115-125-135-145
immediately dropped weight,
115(8), 95 (12), 45(20)

Comment #402 - Posted by: Chad at December 24, 2009 11:55 AM

Took today off. Just wanted to rest since everyone was at home.
See 4/20 for last compare to.

Comment #403 - Posted by: jrm at December 24, 2009 5:09 PM

Back Squat 3-3-3-3-3 reps

155-165-175-180-190
------------------------------
Compare to 090420

230-230-230-230-230

Comment #404 - Posted by: Louis Herrera 50 70" 181 at December 25, 2009 9:52 PM

165
185
195
205
215

no previous compare to, but improved from front squat weight in november

Comment #405 - Posted by: Isaac Twist m/30/165/5'11" at December 26, 2009 5:31 PM

155
175
195
205
225 for 2, failed on 3

Comment #406 - Posted by: Rich P at December 26, 2009 5:43 PM

5 x 3 @ 225

Comment #407 - Posted by: morisong at December 26, 2009 7:18 PM

@thegym

205#
225#
245#
275#
285#(2reps)

Comment #408 - Posted by: stinker |27.m.160#| at December 27, 2009 1:24 PM

225lb
235lb
235lb
235lb
235lb only 2 reps

No good today haha.

Comment #409 - Posted by: R.Lee_Seattle at December 28, 2009 4:28 PM

Did overhead squats:
95-115-135-135-135 x3

Comment #410 - Posted by: chaps at January 5, 2010 9:04 AM

175
180
185
190 not very good form
155 x 4 worked on form

Comment #411 - Posted by: PB m/42/6'/155 at January 5, 2010 9:10 AM

44 yom 202 lbs.

1 mile run wu

155
185
205
225
255 (PR) alittle shallow

5 deadhang pullups

Comment #412 - Posted by: Speedster at January 5, 2010 9:59 AM

29/m/185

295
305
315
320
325

start w/ 315 next time

Comment #413 - Posted by: MoGreene at January 6, 2010 4:30 PM

m/40/67"/180#

Back Squat 3-3-3-3-3

225-245-265-275-285

Comment #414 - Posted by: Anthony Rubino at January 11, 2010 7:43 AM

135,185,205,225(pr),235f,235f

21-15-9
DB Push Press 45#
Double unders
7:36

Comment #415 - Posted by: mcdontron at January 12, 2010 6:24 PM

5x3 (185, 205, 225, 245, 275)

Comment #416 - Posted by: TheROB at January 14, 2010 6:19 PM

255, 275, 285, 295*, 295

*=not full range of motion

Comment #417 - Posted by: Manchild at January 15, 2010 11:05 AM

(135,225,255,275,315,345,375)x3

Comment #418 - Posted by: TROY at January 23, 2010 10:44 AM

38/m/6/185
CFWUx3
205,225,225,225,225

28/f/501/142
CFWUx3
135,135,135,155,165

Comment #419 - Posted by: Jeremy A. Olive at August 29, 2010 1:00 PM
Post a comment






Remember personal info?