This WOD looks great.

Thanks Coach G!

63 front squats, including heavy sets and rep sets.

:-)

Different...

1max rep then ten or 1 set of ten ect.

Just what I asked to NOT get for tomorrows WOD. Thankfully it will probably not bash up my neck as bad as a clean :)

I love front squats!! Red carpet benefit event tomorrow night. Go figure, gotta love Crossfit. Murphys Law in full effect!

holy early post crossfitman!

Nice to see these early posts. Thanks.

Spealler is the man

Question: Are the sets of 20 and 30 meant to be completed in their entirety or can we break them up? for instance say we get to 25 and reach failure on the 30 do we rack and finish the remaining 5 or call it a failed set? I have never done sets of 20 or 30 and would assume to complete it the weight will be drastically lighter than the one rep max. Is there a percentage of a one rep max we should aim for on the 20 and 30 respectively (say 50 percent of 1rm for the 20)? thanks any help or input is appreciated.

That's what i get for doin F/S every day,for last wk !correcting form .

I'm guessing 10s, 20s and 30s should be unbroken. Otherwise it doesn't make much sense combining the loads for total...

I want to know what exercise that guy is doing in the picture?!

Kevin.. this guy looks as though he's doing a superman move.. maybe he jumped off the roof.. who knows!

I agree with Branko. I think these should be unbroken. Use the 10 load to determine your 20 load and your 20 load to determine your 30 load. I am guessing take a much time as needed between. Looks like fun.

kevin and diana i think the guy is doing the move from 300 where he jumps with his sword... didn't those guys crossfit? lol

now THIS is creative...

Glad Im resting tonight - that's looks brutally awesome :)

Look at the box on each side of the tire... I'm guessing he is jumping from one to the other over the tire.

I'd pay to get some dance lessons from the little boy in the white t-shirt! He was awesome!

The whole video was awesome.

Good work everyone.

gonna get my ass kicked by this

Good call Syd!

Ooh! Nasty! Cool.

wtf? i never saw that before! should be interesting.

That tire is FREAKING AWESOME!! I call 4 person teams for flips next time I'm in Chile!!

Great WOD!

Anybody have any recommended weights for me? 6'3" 200 lbs 29/m I don't have a clue.

Spealler is definitely a class act.

India video is the best CF main site video in years.

best video yet. better than nasty girls, better than orlando doing one-arm fran, better than diane by annie and greg. way to go crossfit. stepping it up a notch.

Rad picture!!! Box to box over a tire?!?

Spealler- you're awesome! What an amazing opportunity!

Not sure what the point of this format is.
Any ideas?
Will read posts later...

What is Luis doing in that pic?

I still hurt from 121909- ugghhhh....

Spealer you are a class act. All CrossFitters should follow your lead

205/155/205/85/165/45
860
all loads racked from deck

Think I get the pic...
He's practicing for the "10 x sinkhole jumps" WOD.
Missing a rep in the workout is a bad deal.

Can someone tell me what is the point of this workout?

the point of the workout is to trash your legs......

My guess is that high rep squatting is beneficial to work capacity across broad(er) time domains. Think about Rob Orlando's 100 bodyweight backsquats and his motivation for doing so, or the program design of CFSB.

Why it's all mixed up between high and low reps I have no idea.

What are the rest times between sets? This may be a stupid question.

Seems like it will be difficult to judge what weights are optimum for this WOD...more than usual that is.

BTW that jump looks really dangerous. I wouldn't want to try and land on a box after covering that much ground, I'd be afraid of it sliding or toppling. You'd have to land like a cat!

Man, you can't watch that vid of Speal and the kids and not smile. It is great to see CrossFit reaching out to the world. We can make the world a better and much fitter world one person at a time. Speal, you are a natural coach and an amazing athlete. Not to mention you give serious MOTO to us little guys.
Get some... love it... CrossFit 4 Life!

Why the complaints? Somehow this workout doesn't fit some preconceived notion of "metcon" or "max rep/heavy" day? Those are merely convenient templates and descriptions for distinctions that nature doesn't really care about.

Your body doesn't respect those kinds of distinctions, either. It simply does what's demanded of it and adapts appropriately. The same is true for the descriptions of the metabolic pathways - those are convenient descriptions, but nature doesn't care that we call it the Krebs' cycle. Coach has long made this point. These are all artificial constructs that help us a bit in our understanding, but are still incomplete.

You could just as easily ask "what's the point..." of any workout? Why Angie? What's the point? Why Diane? What is it doing? Do you really need that answer or would the results speak for themselves? When I first came here I remember thinking "why do they do this 'thruster' thingie, anyway?"

I'm looking forward to this one. I suspect you can gauge the weights with your warmup and/or use the Prilepin charts if so desired.

very cool video!

the dog chilling out at the end of the video was gold...dogs and crossfit seem to go hand in hand!!

tlav, if youve never done front squats before it's best to start conservatively. i'm 5'7"/175/19/m and back squat 315, and im considering using 225 for my set of ten. this WOD gives you the opportunity to go up, so start small and go from there.

#42

Thank you for your comments.

I looked a the Prilepin chart; are you going to perform the higher rep sets in one round or will you break them up?

Good luck Tommorrow.

That is the best Crossfit video. Its awesome to see some of our best out helping those around the world. Watching that video during the holiday season reminds me how lucky I am to have what I have around me.

Thanks

well since it says post the 6 loads I am guessing it
1-10 then 10-1, then 1-20, then 20-1, 1-30, 30-1 That would be six. If I am wrong I apologize

i am a new crossfitter and i am not sure how to do this work out

Ben i think you are reading it out wrong. when the rep count is 21-15-9 you dont read it 21-15, 15-9 right you read it as 21 reps, 15 reps, then 9 reps.. so for this workout it would look something like this

250 - 1 rep
180 - 10 reps
250 - 1 rep
140 - 20 reps
etc... i hope you get it

1 - 80 kg
10 - 40 kg
1 - 80 kg
20 - 40 kg
1 - 80 kg
30 - 40 kg (had to stand up straight or a while at the 17 mark)

Total - 360 kg = 794 lbs

Fantastic vid!
Couldn't help but smile.
Really hope this will be a series of vids :)
Would love to see more.

The video of Speal in India is fantastic.

Speal, so proud of you man. What an amazing experience for the kids in India. You are a class act.

Hugs to you and Sarah. miss you guys, and happy holidays. :-)

#39-
The optimal rest between sets is 2min 30sec to 3min 30sec. Or so I was told by Coach Glassman.
It has worked for me also, in that it allows the muscles to perfuse properly, but not to rest so much that the intensity is completely lost. It seems to be a decent interval as this workout is NOT for fastest time, but for best weight overall.

Kudos to the photographer! Not only does that photo capture Luis' beautiful box leap, but it also encompasses one heck of an amazing fitness center.

Speal is the greatest-a supreme athlete and a generous giving soul. Thank you for the beautifully produced and utterly joyous video.

New WOD. The last few weeks have seen quite a creative trend on the main page. Is that you behind that curtain Lauren?

Cool pic. If he is jumping over that tire from one box to the other that is an awesome display of committment, accuracy and power.

Hi. Long time away from crossfit so i forgot how much do we rest between each bar load. Could anyone tell me, please?

Great shots the past couple days. If any of those guys at al Faw want to get in touch, you all are welcome to join us down at CF Slayer. Shoot me an email masnyder2506@gmail.com. We'd love to have you guys come out.

This wod today looks like a great one to hit after our rest day tomorrow. Today we are hitting the Filthy 50.

Also, if anyone in interested in a CF Slayer shirt, email me and let me know, we have all of our stock here in Iraq, but I can mail them back out. Thanks for the support.

225-175-245-185-275-155
1260lbs

1=205
2=135
3=205
4=115
5=205
6= 95
total=960

hey, anyone know where in Santiago this photo was taken? or if they have Crossfit here?

112kg (pr)
90
113kg (pr)
70 (go heavier next time)
114kg (pr)
60 (probably go heavier)

Dang! My legs are going to be trashed!

As for time between reps it is recommended anywhere from 2.5-5 minutes. Enough to recover a little but certainly not too much where you cool down. 3 minutes usually works the best for me but judge it by your body and find out which works for you. Hope this helps!

m/44/185

275-225-275-175-275-135

total load= 1360

m/40/168

155-135-145-105-145-95

total load = 780

Gotta get a squat rack. Having to clean the weight limited me a little bit.

I think this is the first time we have seen a WOD with this format. Can someone from HQ give us the official explanation versus everyone's interpretation (which may or may not be correct).

Thanks,

go get some!

185-135-185-115-185-105

Total-910

probably could have gone heavier but I didn't know what to expect. Was this supposed to be with rest?

Front Squat 1-10-1-20-1-30

112.5kgx1(pr),90kgx10,115kgx1(pr),75kgx20,117.5kgx1(pr),70kgx30

Total=580kg/1276lbs

Great wod. Really enjoyed the mixture of high and low reps.

Try these numbers:
Find front squat max, 1 rep. All numbers come off max.
70% 10 reps
95% 1 rep
60% 20 reps
90% 1 rep
50% 30 reps

still pretty new to the front squat and definetly need some practice, and some wrist flexiblilty. My right wrist got stomped on it a moshpit about ten years ago and its never been right since…....anyway enough crying.

buy in WU x 2
50 singles
5 bench dips
5 beginners pullups
5 bridged hspu
5 ghd situps
5 ohs

stretched heavily since I was still a little tight from DIANE.

WOD
1-155(pr by 20)
10- 95
1-175(pr by 20) whoo hoo
20- 65
1- 175
30- 65 ( had to go 15 x2 on these never set the bar down but had to stop for a sec and breath)
total load 730 lbs

cash out = lots of stretching

my form needs a ton of work but I certainly had the bar closer to where it should be on these than I did the last time we did them , and thats the point right…...

235x1 (light)
185x10 (light)
250x1
140x20 (light)
255x1
135x30

Total 1200 lbs

1 - 100lbs
10 - 70lbs
1 - 100lbs
20 - 75lbs
1 - 115lbs
30 - 75lbs

Total load 540lbs

W/5'0"/108lbs/34

This workout looks AWESOME...have a great day Crossfitters enjoy every single workout...crossfit for life!!!

Props to the FRAT

This workout looks AWESOME...have a great day Crossfitters enjoy every single workout...crossfit for life!!!

Props to the FRAT

To me this is a pretty simple WOD. Some of you are trying to make things too difficult. In the real world you may be exposed to a task that requires this type of work, and not have the benefit of a warmup. Warmup then,1 RM, rest, then 10 RM, more rest, 1 RM, then 20 RM, 1 RM, then 30 RM. Add the weight on the bar lifted for each set. Try not to read too much into the thing, just do it and see what happens. If you have to use a chart to find out what your 10/20/30 rep sets should be do so, I try not to as I won't be able to refer to one in the real world. Just figure it out and go.

Should the total load not be ,e.g , 1- 95kg,10-75kg(750kg),1-95kg,20-60kg(1200kg),1-95kg,30-50kg(1500kg), total load =3735kg ? cos that's the total load lifted ? thats what i'm hoping to do,not done yet,probably crash now i've tried to pre-guess !

245x1
185x10
225x1
135x20
225x1
95x30

total= 1110

M/28/5'9"/175

215x1
185x10
225x1
145x20
235x1
115x30

total=1120

205-155-225-125-255-95

For a total of 1060. The set of 30 was no fun.

275 (PR)
185 (could have gone heavier)
280 (PR)
175
280 (failed)
160
Total: 1075

Advice Needed for M/25/5'10/180

A day of FS brings up a HUGE problem for me on which I’d like to get some advice / help. I have chronically sore hips and horrible ROM – it seems that no amount of static or dynamic stretching (recommended by many respected websites) has helped and, in fact, the only thing that did seem to help was the 6 months that I took off from lifting following ACL reconstruction. For example, despite my good back squat strength (315 3RM) I use a fairly wide stance with toes pointed out as this allows me to get my butt low enough without good hip flexibility. Also, I don’t have the hip flexibility to do OHS with very much weight. Note, I had bad ROM even before my knee injury.

Question: Does anyone have any insights into strategies or tactics that might help increase my hip flexibility and corresponding ROM?

Would be eternally grateful for any and all comments.

Worked up at a 475lb deadlift
WOD
205x1 (light)
205x10 (light)
295x1 (light)
185x20 (good)
300x1 (good)
155x30 (real good)

Did 15min Crossfit-football circuit from yesterday
5-Pull ups, 10-push ups, 15 box jumps

Multiple 51in box jumps then 4 57in box jumps.

Gotta love crossfit.

M 45 5'10 200

Scaled a lot on the weights for this, been on a break for a few weeks nursing a small injury. Feels good to be back at it though. Legs are shaking now.

28/6'8"/226

275-225-255-175-245-135

10575

That video is AWESOME!!!!!

It is boxes like CrossFit Sri Ram Ashram and people like Chris Spealler that make the CF community so amazing. There is NO ONE in the fitness industry doing anything like CF is doing around the entire globe. I'm truly honored to be a member of the CF community.

CFHQ performs so many generous acts that the community never even learns about. I'm glad we could all share in this one.

As far as the WOD today goes.....I LOVE IT! I kind of reminds me of one of my favorites......

M/25/5'9"/160

First time doing these, so watched a few videos. Felt weird trying to keep weight off the hand. Kept it light then got the hang of things.
135-120-160-100-160-90 for 765
Walking back to the truck was fun!

FOB SHANK, AFGHANISTAN

M/35/72"/242

1 - 135 (didn't know where to start)
10 - 165
1 - 185
20 - 155
1 - 205 (PR, since first time really doing it)
30 - 145

Total = 990

US Army Chaplain, Fort Richardson, Alaska

Long time lurker. Been following CF for a long time off and on. The '09 games videos motivated the hell out of me! Really incredible effort given by all those athletes.

1-185
2-135 (20) -woops!
3-205
4-135 (10)
5-205
6-115 (30)
Total = 908

1- 105
10- 70
1- 100
20- 65
1- 100
30- 55

Total 495

Actually was on point with the weights today... im new to crossfit and its been a while since i played with weights so its taken a bit for us to figure out where to start and make sure were pushing it to the edge... but today was right there... felt painfully wonderful

bw 165

subbed 5/3/1 front squat
180x5
205x3
230x3

is puking authorized for this WOD? 3...2...1!

as rx'd
225,185,245,155,275(fail),115X20,115X10

#58

As long as you need.

1x 205
10x 135
1x 205
20x 115
1x 205
30x 95

960 total

#81 LAH

In my experiences box squats have really helped with hip and knee function in the squat. Start with the box at a height you can keep good form and gradually lower the box each week until you can get full ROM with good form. This may take weeks or months depending on the problem, but with consistency will usually help. This can be done with any kind of squat, just be sure to actually sit on the box. It is not just a depth indicator. Others may have methods that work well too, this is just what I have done with clients and has worked well for me.

Hello from Crossfit Sri Ram Ashram in India.
Coach Spealler is a class act, beside fabulous training he showed the kids the meaning of an elite athlete. He is a great sport, even dancing to Bollywood during his thank you party. Coach Spealler has always been one of our favorite athletes and a great inspiration for smaller folks. What a thrill for the children to have him visit.
Thank you to HQ for supporting his visit. Thank you to Coach Spealler for your time and energy.
Rashmi

m/47/6'3/220

1=165
10=115
1=165
20=105
1=165
30=95

Total = 810

Shoulder and wrist flexibility holding me back on going heavier. Legs and core could handle more weight.

As rx'd

1 x 75kg
10 x 50kg
1 x 80kg (PR)
20 x 50kg
1 x 85kg (PR)
30 x 40kg

Total: 380kg

Felt so strong today should have gone heavier, but keeping away from injuries for now. CF rocks and I'm totally addicted!!!!

Here is a post from back in 2003. I think this addresses a lot of the questions about broken or unbroken sets....

(I am new to Crossfit (3 months in...)and loving it, but have 18 years lifting experience.)
For those who are new like me, a wealth of knowledge can be found in old workout post. Start back in 2003 and look at the workouts posted and the advise given with them. I find this invaluable.

Friday 030919

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."

Since I had nothing better to do, I plugged 14 of the actual results above into a spreadsheet to see what percentage of 1RM people are using. Here are the average results:

1 - 100%
10 - 76%
1 - 100%
20 - 60%
1 - 101%
30 - 48%

I'll do this WOD later today using roughly these percentages. Hope this helps!

make that
"old workout posts" and
"advice"

guess I should proof read :-P

#95

actually sitting on the box is pretty much the worst advice you can give. the amount of axial compression the spine undergoes is extremely dangerous and will eventually lead to injury.

Thanks MattP! That is a great place to start and adjust from as needed.

Oh boy, my legs are jello!!

M/34/175

225-185-245-135-245-135

1170 lbs. of sheer death!

370Kg

Go heavier on the singles next time...they hurt less.

Ooops here are the loads
80Kg-60Kg-75Kg-45Kg-75Kg-35Kg

245x 1
185x 10
265x 1
155x 20
275x 1
135x 30

= 1260

M/25/197

41/m/176cm/73kg

1 x 90kg
10 x 60kg
1 x 95kg
20 x 50kg
1 x 100kg PR
30 x 40kg

I estimated the loads for 10, 20 and 30 reps with 90kg 1RM in mind, but then I established a new 1RM (100kg). This one will be much harder next time it comes up.

41/m/176cm/73kg

Total 435kg

M/40/74"/260#

1,090

I struggle with front squats because my hands and wrists hurt with the heavier weights.

1 - 225#
10 - 185#
2 - 225#
20 - 10@135#; 10@95#
3 - 245#
30 - 95# - no rest in this set

M/170/21/6'0"

1-215 lbs
10-160
1-215
20-110
1-235
30-110

All the sets up until the set of 30 were pretty easy. I could have done more weight for all of them. I was going off my 3 rep max from Nov. 30 though.

Whoops total load was 1045 lbs

awesome video you guys...to everyone who had a hand in it!

chris, it was awesome to hear you talk of your experiences in india last weekend. i gotta tell you man, seeing this video only solidifies how special the trip really was for you. it's seeing things like this that remind you of how incredible this community really is. again, from the heart, big thanks to EVERYONE involved with this trip....and as pat mentioned, the many like it that nobody knows about.

coach, thanks for all you do!

#98 25min2go,

I agree that your post is applicable to 21-15-9 WOD's for time. However, this WOD is NOT for time, it is a strength WOD. We are seeking three 1 Rep Max efforts, and one each of a 10, 20, and 30-rep max effort. As such, each of these efforts involve a weight that we think we can lift for 10, 20, or 30 consecutive reps without breaking the effort. As Rx'd would be to do each WITHOUT partitioning.

Our "score" for today is the total load, the total amount of weight we put on the bar for all six rounds. This asks us to do a little thinking before we start, doesn't it? How much can I lift doing a front squat for 30 reps without putting the bar down? Overestimate yourself and you either fail, and therefore don't complete this as Rx'd, or you fail and must do it again with a lower weight. Underestimate yourself and you have a score that is lower than that which represents your true capacity in this particular domain. This WOD also represents a nice little mental challenge--how good am I at all kinds of front squats, and how accurate am I at that determination?

Look at Memuc #107 for a very reasonable way to approach this. Nice job, Memuc, by the way!

36 m 6ft 205lbs
265 175 265 155 265 135

#109. I have the same issue and rest bar on shoulders and cross arms to hold bar in place. This is different from demo, but there they say to keep bar on shoulders and it helps with flexibility. To me the FS is about legs and not wrist and arm flexibility.

Correction I did back squats not front.

As Rx'd:

1 : 245
10 : 155
1 : 255
20 : 125
1 : 260 (f), 240
30 : 100

Total : 1120

1000@135(145)&185,135&210,100&220(pr) - Reverse order to help warm up for singles. Did 145X10 at end of wo to reach 1000 total. Increase everything a bit next time.

Good workout, nice to see the same with OHS.

Correction: response to #112
#109. I have the same issue and rest bar on shoulders and cross arms to hold bar in place. This is different from demo, but there they say to keep bar on shoulders and it helps with flexibility. To me the FS is about legs and not wrist and arm flexibility.

As Rx'd:

1 : 245
10 : 185
1 : 275
20 : 135
1 : 275
30 : 100

Total : 1215

Bingo.
Agreed. Good point.
Either way, the workouts are great and the CF variety makes it more interesting then just benching and curls!!

177,/133/177/112/177/89=864

interesting score keeping. even though 95#x30 is a lot more work than 200x1 you get more credit for 200x1.

1: 205
2: 175
3: 225
4: 170
5: 225
6: 165
Total: 1165

I think I could have done more, as you can see I went up in weight some as I went on, but I was still getting the hang of the lift. 20 was hard and 30 nearly beat me, but I felt great after. Good WOD.

Joshua Pine 26/M/250

TM - 223
(M/24/163lbs - 5'7") Krak

Front squats taken to the floor:

265lbs x 1
225lbs x 10
265lbs x 1
185lbs x 20
275lbs x 1
135lbs x 30 (could have been 155)

Total - 1350lbs

M/23/6'2/160

1x135
10x115
1x145
20x95
1x155
30x75

Finally getting back after Pneumonia. My legs want to die now lol.

Front squat madness today! I love it! Can't wait to try this.

Awesome picture and video today, too.

185x1
135x10
225x1
135x20
275x1
135x30

1090lbs

Could have and definately should have gone heavier for the set of 10 and 20. Just didnt think about it. duh!

135 65 135 75 155 85
Next time try 155 95 165 105 175 115

CG E-City CrossFit;
Leary(m/44/5'11/200)
265-205-265-175-265-145=1320

#71 - coacha, thanks for the advice on figuring out what weight to use. it was very helpful.

M/29/145lb/5'6"

175(PR)-135(x10)-185(PR)-115(x20)-175-95(x30)

total load = 880lb

31/m/197

205 x 1
135 x 10
205 x 1
135 x 20
205 x 1
95 x 25 (+5)

TOTAL: 980

disappointing.. got to 25 in last set & dropped the bar. picked it up and finished last 5. so, I suppose it doesn't count.. but I didn't want to redo.

I did a version of this (kinda) last week. Here's a word of wisdom:

No matter what you can front squat, holding the rack position for a heavy set of 20 (or worse, 30) is going to be the limiting factor. My legs barely felt anything, and I did 20 reps at 145 (my 1RM Front Squat is roughly 215).

I suggest doing the 10 reps at a pretty decent weight (I'd probably pick 155 for this), and get them done as fast as possible to save the muscles for the rack position. Go way lighter on the 20, and you may be able to go nearly the same weight for the 30 since it's the last one. Do the 1RM's however you can, go freaking heavy.

225
135
250
135
250
95

970
that was different, not bad workout

308x1
242x10
297x1
191x20
290x1
147x30

TOTAL: 1475

34/F/5'10"/161

Wow; what a strange and difficult workout!

213 x 1 (PR of 13 pounds)
170 x 10 (wow, that was hard!)
196 x 1 (should have tried for more)
132 x 20 (hard, but not excruciating; should have used 140)
191 x 1 (maybe could have done a smidge more)
110 x 30 (OMG, I thought I was gonna die!)

TOTAL = 1012

m/36/205/5'11

As Rx'd
205-155-225-115-245-85

Total: 1030

CFWU x3

185
135
185
135
185
115

TOTAL: 940

WOD - 965 (200+150+190+135+190+100)

One cool & cruel WOD! Whoever came up with this deserves a medal. Total is 627% of bodyweight.

245-185-255-145-255-115 = 1100

245-185-255-145-255-115 = 1200 (corrected from previous post)

205-1
175-10
215-1
155-20
225-1
135 (fail) broken into 15, 8 ,7 reps

Not counting the 135# due to fail-Total=975#

M/42/5'11"/175

165
135
175
115
180
95

Total: 865

1 mile with 100 squats- 13:40

threw my back out during the set of 20, am now alternating ice and heat for it and overdosing on ibuprofen. anything else to do other than stretch?

still tried to get everything i could out of the workout.
225-225-275-185-275(missed 315)-155=1340

1 - 205
10 - 135
1 - 215
20 - 135
1 - 215
30 - 115
T - 1020

M/35/172

185-135-185-110-140-95 = 855

38M/5'10"/169#

W/U: jump rope (100 single-unders + 50 double-unders); (45# OHS, GHDSU, hip ext., AbMat sit-ups, strict pull-ups, ring dips), 1x15; 17 ROM exercises; front squat, 4x3: 135-155-185-225#.

Front squat: 255x1; 225x10; 245x1; 205x20; 255x1; 185x30.

Total bar loads: 1370.

This one totally wiped me out today. Seriously nothing left after this one.

1RM: 225
10-165
20-115
30-95

1 x 175
10 x 135
1 x 195
20 x 115
1 x 175
30 x 95

Total: 890

CFWUx3

175x1
135x10
185x1
120x20
185x1
95x30

TOTAL: 895

at or below parallel on all reps.
should have gone heavier with the 20 and 30 reps. None the less, put forth good effort and was taxed when the sets were over!

Love the shoulder friendly WOD!

m/45/175

1x 185
10x 135
1x 195
20x 115
1x 205
30 x 95

Total 930

Super video with Speal. I had the pleasure of briefly talking to him at the 2009 Games and he is a class act!

Best wishes to him and his wife this holiday season and into 2010!

Gym closed today so I had to use rocks.

1x Huge rock
10x Big rock
1x Huge rock
20x Medium rock
1x Huge rock
30x Small rock

205+135+185+115+185+95=920

But I needed to stop a few times and set the bar down. Legs hurt a lot and trying to work on my squatting as my knees grind at the sides once past 90 degrees. Any pointers to stop this.

255x1
185x10
245x1
155x20
245x1
135x30

all sets unbroken

26/m/200

m/24/6ft/170

We both had trouble getting low enough with the one rep weight (primarily because we are afraid of straining our backs and ruining the next couple weeks).

My cousin Josh m/33/5'10/210 did the same as me but stayed with 295 on the 1 reps but
here are our stats:
295-1 (barely got it)
205-10 (Good Form Felt Good)
295-1 (didn't get low enough)
185-20 (Good Form Felt Good)
225-1 (was frustrated with my form so I went light to focus on proper form. too easy)
155-30 (good form felt good, think i could of have 165 on this one)

140k-1
105k-10
140k-1
90k-20
140k-1
60k-30

1485 lb

M/26/180

205-135-225-135-265-125

Total Load = 1090

2 Months of exacting Crossfit and I have seen a definite increase in strength overall.

I finished this workout with a pullup load, front grip, wide grip, rear grip, chest to bar, and windshield wipers, then a good ab workout, decline with swiss ball, decline with 10 lb medicine ball, 200 swiss ball crunches, 40 with 45 lb plate, 50 with 10 lb plate, the rest no weight.

all our sets were unbroken and total wieght equals 1,360lbs

CFWU x 3

as rx'd
just did my level 1 cert so I've been super conscious of my range of motion and other points of performance

1- 185 (depth violation)
10- 155 good weight... don't think i could've cranked another one out
1- 185 (knees did not track)
20- 105- was a little light. probably could've done 3-4 more. use 115 next time
1- 185 good rep and a PR- will try for 195
30- 95- maybe a bit light. use 100 next time

total 910.
goal next time= 1000

Hi guys...I need to get some type of knee brace for when I do squats and such. Mainly my left knee will pop ( nothing bad, it doesn't hurt, but it makes me extremely nervous and veers me away from doing them ). I'm thinking a brace of some sort will help me mentally; I'm not sure the difference between them though, should I get sleeves or those thin wrap around things I've seen? I really don't know the pros and cons of them.

Any help would be greatly appreciated.

i warmed up a little to get my legs ready...

1x275
10x225
1x295
20x185
1x315
30x155

Total=1450lbs

then the burpees..230 today...only 8 more days of this...

M/25/180/5'10

as rx'd

192 - 1
142 - 10
192 - 1
142 - 20
192 - 1
122 - 30

Nice!!!

638 total as Rxed...interesting WOD...

Front Squat 1-10-1-20-1-30 reps
1rep, 240lbs (new PR by 5lbs)
10reps, 185lbs(take that Ernie!)
1rep 245lbs (new Pr by 10lbs)
20rep 155lbs
1rep 245lbs x2reps(I wasn't sure the first rep was deep enough)
30reps 125lbs

total weight 1195lbs(542K)

Ok first four sets were ok. The 20 rep one was a bit tough, I'd get one and deep breath and get another after the first 7or 8 reps.

Third rep of 245 I went down and got a little dizzy. When I stood up I was asking myself if it was deep enough, I though about it a few times. Prayed real quick, walked arround the forklift and did it again to bottom. Like a squat clean.

Set of 30reps? OUCH. Ernie you were 100% right. Even at 125lbs by rep 7or8 I was done, I kept at it allthough in my head Monty was telling me to stop, but I got to 15reps I knew I could get to 20, then I knew I could do 10 more.

1x175
10x135
1x175
20x110
1x155
30x90

I've had problems with front squat form in the past and I REALLY enjoyed this one. I should have gone heavier on the 10 set and started too low on the 1 rep sets, BUT on the 10 set I corrected some form problems with my elbows and ended with a 10lb PR! I could have gone more I think, but I already had done an extra 1 rep set and didn't want to push my luck.
Total load was still really low but WAY better than any FS I've done before.
450# then an extra 1 rep set of 120# (PR).
f/5'5"/27/177

m/21/170lbs/5'8

1x-135
10x-135
1x-225
20x-135
1x-225
30x-135

TOTAL= 990

wanted to go heavier but had a pinched nerve in my lower back/butt one week ago from squat cleans.

M/44/178/5'9"

1x - 135,185,215,225
10x - 165
1x - 225
20x - 135
1x - 225
30x - 115

Total - 1090

m/29/165/5'8
Off the floor:
185
155
185
135
185
95
=940 wanted 1000 should have gone up to 1X205 (scared I'd blow it).

Cheers

1=205
2=145
3=205
4=135
5=215
6=125 (racked twice, so too much here)

=1030

As rx'd

930# total

1 - 150
10 - 105
1 - 150
20 - 90
1 - 150
30 - 75
Total - 720

Stood still a few times on the high-rep sets, but never racked the bar. Should use a little more weight next time.

After my warm-up squat (which I'm NOT counting in the total):

225 x 1
185 x 10
245 x 1
135 x 20
265 x 1
135 x 30

Total = 1190

Should have gone heaver on set 1, 3, and 4.

M/5'8"/180

1-287#
2-223#
3-265#
4-180#
5-265#
6-135#

total = 1355#

1-185
10-135
1-195
20-95
1-205
30-45
total:860
need to work on the endurance sets.

m/33/5'10"/185

225 x 1
135 x 10
225 x 1
115 x 20
225 x 1
95 x 30

Total: 1020

35 y/o M, 231(pr! just kidding) 6'3. 6 month hiatus from crossfit. First WOD return, oh great! I don't like walking anaway.

1355x1
45x10
145x1
55x20
155x1
65x30

600lbs

#118 bman,

While FS isn't totally about shoulders & wrists this workout should be used as opportunity to help you work on a weakness like shoulder flexibility.

I'm someone with shoulder flexibility issues and they can hamper FS as well as cleans, powercleans, thrusters and many of the other exercises we do in CF.

New to the site.... what does 1-10-1-20-1-30 mean? 1 rep, 10reps, 1 rep, 20 reps, 1 rep, 30 reps?

Andrea,

I did it like this.... 1 rep heavy wieght(295lbs)...rack it...then do 10 (205lbs).....rack it... then do 1 heavy rep..... rack it.... then do 20 reps...rack it....then do 1 rep heavy...rack it..then finish off with 30 reps to finish it off...

try not to rack the wieght when you are on the 10 20 and 30 rep sets

Hope that helps

Really enjoyed the workout, very unique.

145, 115, 155, 95, 165, 65

235 x 1
185 x 10
235 x 1
175 x 20
235 x 1
135 x 30
=1230 total lbs.

m/30/200lbs

1 rep 255lbs
10 reps 185(cld of gone heavier)
1 rep 255lbs
20 reps 185lbs
1 rep 255lbs
30 155lbs
total 1290lbs

Great WOD today...my legs are already feeling it...

As rx'd
1-155#
10-95#
1-165#
20-90#
1-175#
30-75#

Total-755

1x225
10x155
1x245
20x155
1x275(PR)
30x135

Total: 1190

quote to live by that an old wise man told me
"you fail at the edges of your experiences"

Just getting back after about a month off.
5x5 front squat:
185
190
195
200
205

Andrea 181,

this means

Set 1 is 1 rep

Set 2 is 10 reps

Set 3 is 1 rep

Set 4 is 20 reps

and so on.

try not to stop or take a break during the 10, 20, 30 rep sets. but you can take as much as you need between the sets

34 yom 225 bwt
cfwux3rdsx11reps subbed parallette pushups for dips

wod
275/195/280/155/285/135
total of 1325.

limiting factor on the higher rep sets was mostly wrist and shoulder flexibility. Felt like I was losing the weight from a good rack position near the end of each set.

great video. Chris Spealer is a class act.

26/m/5'11"/185
225-135-225-115-235-95=1030
Almost dropped bar on 20 set. Had to reset at #15. Thirty set was a real mental challenge.

28/m/6/215

315-225-315-165-315-135

1670

315/1
285/10
335/1
225/20
345/1
225/30

didn't know my 1RM so I experimented a bit. also didn't see they were front squats until just now.... needless to say i did regular squats

225 x 1
135 x 10
225 x 1
125 x 20
205 x 1
115 x 30

Total = 1030

245 x 1
185 x 10
250 x 1
140 x 20
255 x 1
115 x 30

All sets unbroken, 1190 total

185
155
205
145
225
135

Total: 1050 (weights are a bit down; concentrating on form and ROM)

did back squats.

285 x 1
225x10
275x 1
185x 20
275x1
135x30

the 10,20,and 30 are rough.

m/35/165/68"

95 - 1
75 - 10
105 - 1
65 - 20
145 (fail) 125 - 1
65 - 30

530 total pauses during the set of 30 an 20

As Rx'd:
225*1 + 135*10 + 225*1 + 135*20 + 245*1 + 155*30
Total = 1120.
Could have done heavier on singles.

1-225
10-185
1-250
20-155
1-275
30-135

Total-1225 total
M 27/230#/5'11"

245 x 1
185 x 10
250 x 1 (PR)
155 x 20
250 x 1
135 x 30
Sets unbroken (embrace the suck!)

Total - 1220

Hell yes, for today! Great feeling after the humbling beat-down I was dealt by the previous series.

M/39/5'10"/180# CrossFit rules!

That was epic. Had to fix a major technique flaw at the beginning, by the time I got it right I was pretty tired and still had the whole WOD ahead of me.

215x1; 185x10; 205x1; 155x20; 205x1; 115x30.

Total = 1080.

Buy in: 3 rounds 50 single unders, 10 ghd, 10 be; 3 attempts at max consecutive DUs, did not pr, hit 31, 44, 24. Many reps of front squat correcting tendency to lean forward at bottom of squat, worked up singles by increments of 10 lbs from 135 to 215 after failing a couple times at 225. At the end of it all, failed again at 225, argh.

Cash out: foam roller. So tired.

Comment #83

Look into Self Myofacial Release techniques. If ROM is inhibited without any specific acute injuries or congenital (even with usually) this will help. Hips tend to lock up because of a tight Rectus Femoris, Psoas, etc. A tight muscle will stay tight until you do something for it. Trigger Point technologies sells good tools for SMR.

34M / 5'10" / 150LB

185 x 1
135 x 10
185 x 1
115 x 20
185 x 1
95 x 30

900 LBS

Felt Good. I think I could have went over 185 by a few lbs, but i was close to max.

The 20 and 30 def tuff.

Wow! What a cool Pic! Talk about committed

Have Fun, Train Hard,

Billy

m/23/158/5'9

235
165x10 (light)
245
135x20
235
105x30

total: 1120

25 min cardio then wod as rx'd

145x1 (light, but hard on wrists)
95x10 (light, but hard on wrists)
165x1 (light, but hard on wrists)
95x20
185x1
95x20, 10

total load = 635

The weight could be increased, I just have to get my wrists used to this exercise. will aim for 700 next time

27/m/6'/190lbs

225
185
245
145
255
95

total - 1150

Front Squats:
185x1, 135x10, 185x1, 105x20, 185x1, 70x30
The 70 was too light but kept form strict.
795 LBS

"Soap"
way to be creative

"Sarra"
do not depend on wraps or braces, they will only create weaknesses. See a doctor if you think its a problem. My knees pop occasionally, no pain, so I just work through it. But Im old too.

Laura f/47/5'7/150

255-185-265(pr)-155-275(pr)-115
1250

*NTS frac p

155x1
135x10
175x1
105x20
205x1 (PR)
95x30

Total: 870lbs

M/38/139lbs/5'7"

1x 225
10x205
1x 275
20x185
1x 275
30x135

total=1300

I felt the pain on the high reps. bar kept pushing forward but managed unbroken. Could go to 315 next time on the single reps.

m/18/5'11"/165
First time. Wasn't very comfortable

165-115-155-105-150-85
=775

WEDNESDAY 091223 Male, 49 TOTAL LOAD: 870
1 X 10 X 1 X 20 X 1 X 30 X
180 125 180 115 180 90

1*185
10*155 (broken)
1*185
20*135 (broken)
1*185
30*105 (broken again! arghh!)

905

I vastly overestimated my ability to do unbroken sets. On the other hand, could have done significantly more on the single reps.

225x1
155x10
245x1
155x20
275x1
135x30

Total 1190

Any suggestions on how to get more flexible wrists while in the rack position; This what kills me during front squats

Thanks

1x205
10x135
1x225
20x115 (had to rack to re grip)
1x235
30x95

1010

my old 1RM was 175. took me a while to find my new one rep max. 135/155/165/180PR/185PR/200f/195f/190PR! then my lifts went as follows:
190x1/115x10/175x1/100x20/1470x1/95x30.
total score:845.
the 30 rep set was nothing short of a miracle. i couldn't have done it without our affiliate trainer, Rodney Hamby, right there pushing me to finish! These are the kind of WoDs to do at an affiliate. we need more like this one. thanks HQ!
M/40/6'4"/200

should have been 170x1 for the third single rep not 1470.

35/5'10"/182lbs

damm good WOD, did this as my 2nd WOD today.
TTL: 1150lbs, Could of gone heavier on 10 and 20 reps

1st WOD at 9am:1 mile run, 15 muscle ups, 1 mile run (21:08)
2nd WOD (Main Site) @ 1:20pm..
Felt good, for 2nd WOD, but i think I could off done better if I was fresh..
will probably do a 3rd WOD tonight (CFE)

I have been doing CF for over 10 months, Got level 1 cert, and just opened my Garage Gym (affiliated Two weeks ago. have been doing 2 or 3 WODS for three weeks already.

Does anyone think this is to much, what do you all recommend? I feel good, besides having all my miliatry injuries but they seem to be doing well.

Also, what do you all think about suplements? Protein, prework outs, and recovery supplemets.

Any opinions, suggestiongs are welcome..

thank you all and I FREAKING LOVE CROSSFIT BABY!!!

Ranger-CrossFit
McAllen, Texas area

as rx'd. it was deadly.

max out squats: 225 lbs

for the 10 - 20 - 30: 135 lbs.

just back. man, gotta work on my cardio!

M/159#/5'7"/19yo

185# (x1)
155# (x10)
185# (x1)
115# (x20)
185# (x1)
85# (x30)

Total: 910#

As RX'd. All sets unbroken. This sucked!

225
135
225
135 13/7
225
115 15/11/5 Total = 1060
This was a struggle for my wrists. Had to work hard on form to keep weight high enough to keep it from slipping. But never the less it did.

As RX'd
200
140
230
110
250
90

Total 1020

M29/6'2"/205

btw: 154

215(PR), 155, 205, 125, 205, 115.

ouch

Sarra (Comment #163)

Ask ten people and you'll get ten different answers. Here's mine: My wife is an OT, and I asked her when I had the same problem. Knee wraps do not promote "weakness" if used temporarily and if combined with some proper stretching and strengthening exercises (e.g. thera-bands and leg-extensions). I used wraps for a while when I was having some knee discomfort and they worked great (b/c I don't need them anymore). Be sure to wrap your knee properly before the workout. Pay attention to your body: if you are in pain, see a doctor. If you are in discomfort, use wraps. If you use the wraps to get you through the workouts and work on stretching and strengthening, you will not need them after a couple months. If you're still in pain, see a doctor or PT/OT.

cfwu x 3
stretching / mobility exercises
a few warm up sets, then

w.o.d.
135 x 1
105 x 10
135 x 1
75 x 20
135 x 1
45 x 30

total weight 630 lbs.

1RM: 85
10 rep set: 70
1RM: 85
20 rep set: 50
1RM: 80
30 rep set: 45

34/M/6'00/198

1 x 205
10x 155
1 x 215
20x 135
1 x 220
30x 105

TOTAL: 1035

Fun WOD and reminiscent of Pat Sherwood's creation, "Front Squat Medly," remember that one Chuck? Pat? Jelli?

DD

1x205
10x185
1x225
20x155
1x245
30x135

total 1150

395-275-345-185-365-135

Weight was not heavy I just don't have enough flex in my wrist for high rep sets in the rack position.

Carole
F/51/5'6"/130
115
75
105
65
105
55
total 520

Shelby
F/17/5'8"/140
135
95
150(PR)
85
155(PR)
75
total 695

Doug
M/16/5'11"/172
200
135
205
125
215(PR)
125
total 1005

Kevin
M/50/5'11"/170
185
135
190
115
195(PR)
95
total 915

Three out of four of us with new PR's, even after all the sets leading up to the last single. We were all surprised.

CFWUx3x15

135/75/145/55/155/30 = 595 total

took a two-beat pause during the sets of 20 and 30 without re-racking or setting down the bar

like many others have done, I'd like to say I admire Chris Spealler and appreciated today's video

1-185
10-165
1-205
20-135
1-220
30-115

total load=1,025

really liked this wod

As rx'd

This was a great WOD

265(pr)-205-275(pr)-175-265-135

I was cooked after the set of 20

Total weight - 1,320

205-145-225-115-245(pr)-95

Total weight - 1,030

205x1, 155x10, 205x1, 115x20, 215x1, 75x30
go heavier on the 30 next time.

226 x 1
186 x 10
246 x 1
171 x 15 (fail)
256 x 1 (PR)
136 x 25 (fail)

Total loads: 914 + 307 (on failed sets)

Wow, tough WOD. Didn't want to push this too hard, given front squats put the knee at a worse angle for the patellar tendon. Humbled on the set of 20 - I figured, I can do 50+ body weight back squats, 20 fronts should be no problem...my legs were fine, but I just could not hold the weight in front rack at the end. Back and wrists were dying. Same with the set of 30 - almost dropped the weight on 24 and 25.

Happy Festivus!

660

32/5'8"/175
225
176x10
225
135x20
245
135x30
1,141 total

light workout
95-115-135
air squats

Damn. 205,135,195,115,185,95 940

275-225-275-185-275-155
95%-79%-95%-65%-95%-55%

TOT = 1390

143 x 1
108 x 10
128 x 1
90 x 20
115 x 1
75 x 30
should have went higher on 1's
total 659
just registered for sectionals!

m/37/190

1x135
10x95
1x155
20x95
1x155
30x95

Total: 730 Endurance sets were challenging but would really like to get my 1RM up.
To sarra (163): I'm sure you could probably get lots of advice about any number of things here. My best advice? Talk to your doctor or find an exercise physiologist who can advise you.

m/38/76/210

205-145-205-135-195-115=1000

205 is a 1RM PR

New Rep Scheme?

Constantly varied...

185x1
135x10
195x1
95x20
205x1(PR)
45x30

Total=860

23 / M / 5'9" / 135lb

3 rounds
80lb thruster x15
Run 400m

I meant to do all 5 rounds, but I gassed hard in round 1 and even harder in round 2, and gave up. It's been a while since I've had to quit halfway through a WOD. Ah well.

26:36

185 x 1
155 x 10
205 x 1
155 x 15(wrists were killing me)
215 x 1
135 x 20
135 x 15

Had more trouble with wrist and shoulders giving out than with leg strength on the long sets. Need to work on wrist and shoulder flexibility I guess.

MW/53 185

1 - 200
10 - 160
1 - 205
20 - 145
1 - 215
30 - 135

Total= 1060

185x1
115x10
205x1
95x20 (17..3)
225x1
85x30 (15..10..5)

910. M/34/205/72

225-155(10)-205-115(20)-205-75(30)
980 total

155-115-185-100-205(f)-90

m/255/38

225-135(10)-230-115(20)-235-95(30)
unbroken
felt good, used crossed arms

295 x 1
225 x 10
305 x 1
195 x 20
315 x 1
155 x 30

sets of 20 and 30 sucked

Total: 1490

185-135-205-115-225-95=960

Good one.

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
Front squat 45lbs x 5-5 95lbs x 5 135lbs x 3 185lbs x 2.

Front Squat
200lbs x 1
135lbs x 10
200lbs x 1
115lbs x 20
205lbs x 1
95lbs x 23,7
Total 950
3 minutes rest per set
Foam roll after

1x135
10x135
1x135
20x135
1x135
30x95

770

I should read comments first. Next time I'll max out more on the singles

BS- 155 x 4sets x 4reps
Pr- 75 x 3 x 5
DL- 197.5 x 1 x 5* I added wrong and I thought I did 202.5!!! I was so pissed at myself for stunad math so I waited 5 minutes and then did:
205 x 5 x 1

Then Death by Burpees-
ew. 8 rounds. ew.
Whelp, I can only get better

whups. 205 1 set x 5 reps. I always get confused with that... sets goes first, then reps?

35 M 160lbs 5'6"

1X275
10X185
1X275
20X135
1X275
30X95

Total 1240

Front Squat:

135 x 1 (warm up)
185 x 1 (warm up)
205 x 1 (pr)
165 x 10
205 x 1
135 x 20
205 x 1
115 x 23 (fingers slipped,couldn't hang on to the bar)

Total = 915 (would have been 1030 if I finished the last set)

Great WOD! super creative
225 x1
185 x10
235 x1
165 x20
235 x1
145 x25 (f. so close, had to re-rack for shoulder's sake)

total: 1190

21/m/155/5'8

1-365
10-275
1-365
20-225
1-365
30-185

Total: 1780

M/34/70/210

160x1
130x10
180x1
110x20
190x1 (pr)
95x30

First WOD in two weeks due to heavy Christmas party season. Had my head dunked in the Koolaid last year during Party Season and ended up burning out bad, run down bad, sick in bed for a few days. This year we partied hard and rested on "off" days. Rewarded with a nice little PR today and feeling great. The rest time helped some tendinitis I had in the left forearm/elbow.
A year older, and a year wiser.

How cool was today's WOD? Great to be back!

#44 Dale Saran.

Great comment! In Coach and HQ we trust!

Press: 2x5x175; 2x3x185, 1x1x200
FS: 225-185-235-135-245-115; Total: 1140

oh ya....total: 865#

F/40/5'4/129
Just started Crossfit about 1 month ago.
I could have gone a little heavier on the reps, but wanted to make sure form was correct.

1=85
1X10=55
1=95
1X20=55
1=100
1X30=45

Total: 280lbs

1-205
10-135
1-225
20-95
1-225
30-95

Total 980

285,215,285,190,275,165= 1410 I guess

205 x 1
135 x 10
225 x 1
135 x 20 (ouch)
235 x 1
95 x 30

1030 total

m/24/185/6'

m/170

total= 1045

215x1
170x10
215x1
135x20
215x1
95x30

rx'd

unbroken sets (brief rests, but still in rack position)

225
185
225
135
225
95

1090 total

rx'd

205-155-215-135-225(PR)-105
Total: 1040

Pretty happy with those weights. Could definitely do some sets a bit heavier next time.

Only second CF wrkt. Did "baby" Diane (15-12-9) other day in 14 min. Today after checking posts for explanation of rep/wt. did the following:

185-155-205(pr)-135(overshot only 15)-205-75
Total: 960

Real learning experience (never done fronts for more than a couple reps)! Really showed my core weakness. Weights weren't as much a problem as keeping form from the core up.

235/185/240/165/240/145
1210
quads fried:)

Everyone on here, young/older, male/female, is awesome. I am new to Crossfit and I'm still recovering from the deadlift WOD day before yesterday. FS's hurt like he** today. My hats off to all of you, especially those my age with impressive totals. Nice job!!

Paul 39m/6'3"/200#

m/57/5'10"/180

185-135-175-125-195-115

Total: 930

Could've pushed at least 20 more---215,225-- on the 1's. The 30, even at 115, almost killed me. Not literally.

jmsny111752

M/35/157#/5'10"
First time doing this WOD - killed the wrists. loved it.

1MR = 200

190 x 1
140 x 10
180 x 1
120 x 20
170 x 1
95 x 30

895 total
I think I did ok.

920lbs.

M/26/167lb/6'

{Subbed BACK SQUATS for ham and glute work}

165 x 1
135 x 10
165 x 1
125 x 20
185 x 1
120 x 25...(failed on 26 and dropped the bar)

total=895#

If I had to do it again, I'd prob go higher on single rep max (195? 200?) and 5lbs lower on the 30 rep set.

all in all a learning experiance as I've never done a single max rep backsquat before...

860. Should have gone a little heavier on set 4 and 5.

m.36.155

Roshmi, what you have done for those kids at Sri Ram Ashram is amazing. Keep up the good work and see you when you come back to SC again. Peace.

275x1
225x10
285x1
185x16 5 sec in rack 185x4
275x1
135x20 30 sec in rack 135x10

1380

1-185
10-135
1-205
20-115
1-205
20-65

5-9 170lbs

M/24/5'9"/175

As Rx'd

225
185
225
155
225
95

Total: 1,110

1190. Ugh.

M/38/212lbs

185 x 1
135 x 10
225 x 1
135 x 10
275 x 1
135 x 10

Total: 1090 lbs

m/37/187/72"

225/185/225/155/225/115

Total: 1245 lbs

Hey guys, I'm now 5 weeks into CF, love the workouts and the concept, can't wait to do my Cert 1 in march, Brisbane AUS. I will say that I'm making some greats gains.

M/34/85kg, 187lb/175cm, 5'8"

100kg/220lb x 1
80kg/176lb x 10
105kg/231lb x 1
65kg/143lb x 20
105kg/231lb x 1
60kg/132lb x 30
Totals = 515kg/1133lb

225 x 1
135 x 10
225 x 1
135 x 20
205 x 1
95 x 30

1020

M/63/199- VER-R-R-R-RY INTERESTING! I don't know about anybody else, but it kicked my butt! Total 900
Front Squat 1(135)-10(135)-1(185)-20 (135)-1(195)-30(115) reps. Should have gone heavier on the singles, but the reps.....!

Comment #294

Wrong total, correct total: 1130 lbs

1 x 225
10 x 185
1 x 235
20 x 135
1 x 245
30 x 115
1140 lbs

1 x 200 (PR)
10 x 170 had to stop on rep 5 hip hurted a lot.

SANTI

f/40/173/5'11"

Don't have a squat rack so I had to power clean the weight first. PR for cleans is 165, but I wasn't able to match it tonight. I think I had too much on my mind...like... what weights should I use for the 10's, 20's and 30's.

So... 1-10-1-20-1-30 reps of front squat (each set preceded by power clean)
155-135-155-115-155-95 total: 810lbs

I'd like to do this one with a squat rack.

Good fun!

Haven't really worked out in a while so wasn't sure what to use for my heavy loads:

185
135
205
75
215
55

and misread the post and did one last heavy at 205. The weights seemed about right after being off crossfit for a couple of months.

Just wanted to thank everyone for the kind words and especially HQ for giving me the opportunity to go to India. What a great experience for all involved!

860.

Could have gone heavier I think.

275
225
275
185 x 10
275
135 x 3 sets of 10

Bad form; need to go deeper. Next time try this:

275
185
275
135
275
95

25/m/198

front squats
295-1
225-10
295-1
185-20
295-1
155-30
total 1450

660
Could have gone heavier

1: 225
10: 155
1: 245
20: 135
1: 275
30: 115

1150

All 10,20,30 unbroken

135,115,135,95,135,80 f at 22,70lbs

685

m.23.175

245,175,235,135,235,115

total= 1140

Loved this WOD

Theresa:
135x1
95x10
135x1
85x20
135x1
65x30

total=650

Mark: CFEndurance anaerobic endurance wod (12/22/09)

front squat:

215lbs x 1
175lbs x 10
220lbs x 1
150lbs x 20
225lbs x 1
125lbs x 30

1110lbs 12/23/2009

31/m/5'10"/210

I did not read the WOD properly! I did back squats instead of front squats.

225 x 1
210 x 10
275 x 1
185 x 20
315 x 1
135 x 30

total = 1345 (back squat)

235x1
185x10
245x1
140x20
265x1
135x30
1210 total

m/20/6'1"/170

Only have 300lbs at my house, so i was a little limited.

300x1
255x10
300x1
235x7, wrist almost gives out, 205x13 (counting 205 for that one)
300x1
205x30
TOTAL:1770

Oops, totally messed that up.
TOTAL:1265

M/34/165
185; 135; 195; 135; 205; 115
970 pounds

Total Load-960# (205/135/205/135/205/135)

Added a 400m run in between each rep set. Actually did much better than I thought for Front Squats. May have been able to go a little heavier on my max rep sets. Looking forward to tomorrows Deadlift WOD now.

Semper FI

M/42/225#/6'

Went to gym and kept thinking how this would help get some flex in my shoulders for the clean and after a tough warm up ended up doing cleans instead of front squats. 63 reps really helped my form on the cleans, still using light weight.

Better to be humble than injured. 1rm clean at 135# used 65# for multi rep sets. Could go much heavier but want to get the form.

I'm a dumbass! Last post (#317)was incorrect.

Max load 1,020lbs.

1- 155
10- 115
1- 165
20- 95
1- 175
30- 70

M/45/185#/5'10"

275 x 1
185 x 10
265 x 1
175 x 20
245 x 1
135 x 30
1,280 lb total

This workout and then the same with dead lifts tomorrow? Greg G is a mean man.

M/28/6'3/225
First Crossfit WOD

I worked this into my leg day today, so it was my 3rd lift. I only rested as long as it took me to change the weight.
275-1
185-10
275-1
135-20
275-2
95-30

1,240 lb total

CFWU3
FS WU 135x5, 155x3, 185x1

1-195
10-145
1-200
20-125
1-200
30-115

Total 980

Good workout!

M/26/140/5'11"

1-185
10-145
1-195
20-120
1-220(PR)
30-95

975 (185, 155, 190, 135, 195, 115)

Rx'd and unbroken=gauged weight just enough to finish each set and be exhausted
225-170-225-135-225-100 or 1080
this was indeed more fun than single rep sets only

27m/6'2''/241#

1-405
10-250
1-405
20-200
1-405
30-135

tolal=1800

205, 150, 215, 125, 220, 95

1010

6'4"/215/38/M

265, 205, 245, 185F, 245, 95

Had to guess on the wts

185 x 1
135 x 10
195 x 1
115 x 20
205 x 1
65 x 30
PM, garage, iron. Next time go heavier on 30 set

245, 185, 245, 135, 255, 95. Total: 1160

Rx'd

235 x 1
185 x 10
225 x 1
135 x 20 (10 sec rest at #15)
235 x 1
75 x 30
TOTAL = 1090

Could/should have done more on the heavy sets. Rep sets were just about perfect.

M/25/152#/5'7"

Good workout - I enjoyed it

WU with Bar x 10, 135# x 4

1. 185#
2. 150#
3. 205#
4. 115#
5. 225# (PR)
6. 95#

My arms were more of an issue than my legs. I do need to go heavier on the high reps lifts next time

Forgot to put the total - 975#

@ ATF
225
185
205
135
205
115 - only got 22 reps here, then finished up

Entire WOD in about 20 minutes

1070#

Did the filthy 50 today with some buddies who were going out on rotation today.
As Rx'd 24:07

Then did the front squats
1 @275
10@185
1 @295
20@155
1 @295
30@135

Total 1340
Shoulders are torched :(
Paleo ftw, though, felt great this morning!

#72
That is absolutely the purpose. Check your ego and make sure you go through the correct ROM. The weight will come and the longer you can go through the correct ROM the less likely you are to injure yourself going heavy. Mental strength is just as good as physical strength.
All those flexibility issues, believe me yoga helps. It is the foundation to good flexibility. Try incorporating it on off days. It works wonders.

Wednesday 091223
Front Squat 1-10-1-20-1-30 reps

Total Load: 375lbs

Man love this workout

185-135-205-135-225-115
1-10-1-20-1-30

I think I can do more but tried my best on this.

m/29/155/5'8"

245
155
255
135
265 (PR)
95

Total = 1150

M/25/5'9"/185

FRONST SQTS 1-10-1-20-1-30

275x1pr
205x10
275x1
165x20
275x1
135x30 (reset hands at rep 20, shoulders and writs were screaming here)

TOTAL=1330

DO WORK!!!

M/23/156/5'7"

1x185
10x155
1x195 PR
20x145
1x205 PR
30x135

205
135
225
115
230
95

total - 1005

950 total for me.
185-145-185-125-185-125

I did try to throw a 205 in for the last heavy, but as soon as I started to squat I felt a bad pressure and decided against it. the set of 20 and the set of 30 were broken, but the stops were only to reset my grip. These lifts kill my fingers. I am not gripping the bar, but the fingers are on the bar and bent back so far that it starts to hurt. I found a really comfortable hand position on the last set....too late though.

175+145+165+145+165+155

185-135-205-105-225-95

245
165
255
135
255
105

1160

Should have increased weight on the heavy sections, but was concerned about ROM. Next time.

35yom / 206lbs

Front Squat 1-10-1-20-1-30 reps

185 x 1
60 x 10
190 x 1
50 x 20
195 x 1(PR)
45 x 15, Unweighted x 15

This was my second WOD for Wednesday, so I was a little rubbery before I even got started. Form on front squat is getting better and deeper all the time. Legs turned completely to rubber on the last set of 30, had to rack and finish unweighted.

m/31/6/205

As Rx'd. Could have gone a little heavier, but didn't have the faith...

275x1
175x10
275x1
135x20
275x1
115x30

Total = 1250

cfwu x 3 x 10 add push

195
155
205 pr
135 (14 then 6)
215 fail
115 (20 then 10)

49/m/190

225/185/225/155/225/125=1140

5x3 power snatch @ 65#s, 75, 85, 85, 85, 85
2-2-2-2-2-1-1-1 snatch 85, 85, 95, 95, 95, 105, 105, 105
5x3 front squats all @ 155

As usual my overhead stuff needs A LOT of work.

6'2/215/M

120k
80
120
60
120
40

190-145-185-105-185-65

Definitely coulda gone heavier with the 30 reps... ah well.

Looks like I did it backwards

1- 225
30- 155 wrists couldn't handle 30 straight, 3-10's
1- 255
20- 135 little light but wanted straight set
1- 275 p.r.
10- 185

Total = 1230

1 + 10
135#
1 + 20
115#
1 + 30
75#
Then
1.5 Mile run
then
50 Sits, 20 Pullups, 15 Dips, 25 Pushups
At Kingsport

215-175-225-125-235-95

1070

275x1
190x10
245x1
135x20
240x1
100x30
brief pause at 12 and 22
legs were on fire-wow

275*1
225*10
250*1
175*20
250*1
135*30
total weight 10,575lbs

Then did a few heavy deadlifts and obtained a new PR of 530!!!!

275
225
275
165
275
135

Total - 1350
M/35/245/6'1"

225x1
155x10
235x1
135x20
245X1
135x30

Didn't expect the weights to feel this light. Go heavier next time. Should easily crack 255-265 for a 1RM.

Wgt: 179

had to test it out the new 1RM. all were done using bodybuilding style grip, not olympic grip.

235x1, 245x1(PR), 255x1 (PR)
185x10
235x1, 245x1
95x20
225x1, 235x1
45x30

so using the heaviest weights per grouping as rx'd:

1060 lbs.

probably could've gone heavier if i didnt have to keep trying to find my new 1RM

95
65
100
55
105
45

465

m/31/220

205 x 1
205 x 10
275 x 1
225 x 20 broken sets
295 x 1
185 x 30 broken sets

M/39/196

185x1
135x10
195x1
115x20
205x1
100x30

Total: 935

205
155
205
135 (broken, 14 and 6)
205
95

Total = 1000

095
135
095
135
095
135

=690

Front Squat 1-10-1-20-1-30 reps

70kg x 1
40kg x 10
67.5kg x 1
30kg x 20
67.5kg x 1
22.5kg x 30

Total 4136lb

All sets straight through, should have gone heavier, toooo easy.

Had an audience last night, couple of new blokes at the gym could not concentrate on their dumbbells for watching the eejits doing multiple f/s and arguing about what weights to do. I wanted to go lighter but ended up doing heavier.

Soooo cold here could not heat up.

Good Fun as always

M/24/153 GregAwu

After Sunday's rope-climb, ring-dip, air-squat workout:

265x1,175x10,265x1,135x20,245x1,95x30

Total = 1180

225
135
225
135
225
135

M/29/5'10"/170

255-205-245-175-250-115

Total: 1245#

225x1
155x10
245x1
175x20
265x1
155x30

Total Weight: 1220

WOD Front Squats 1-10-1-20-1-30

1x97.5kg
10x75kg (750kg)
1x97.5kg
20x65kg (1300kg)
1x97.5kg
30x55kg (1650kg)

total load = 3992.5kg

S/J after,B/S, and D/L'S too .

m36/175/5'8

185x1,135x10,205x1,115x20,215x1,95x30

950lbs total

225X1
135X10
225X1
115X20
225X1
95X30
Go heavier next time.

M/34/6'1"/198

Total from above: 1020

M/50/5'8"/180

Total 935

205
140 (good wt)
190 (a little easy)
120 (Hard!)
180 (a little easy)
100 (Hard! Holding rack was LIMFAC @ end)

Dave T.

This was OUTSTANDING! Great one Coach!

205
185
215
185
255 (PR)
165

1210

Felt like I was getting stronger on the 1 rm. Great work-out. I will do the DL tomorrow.

Cheers,

Mike

35/M/5'8"/165

m/45/165

I'll bring down the curve
155-115-155-95-155-65

1180

Did this one on Christmas morning at Taji. Merry Christmas everyone!

30/m/71"/184#

CFWU x3
245, 185, 255, 155, 255, 135
Total = 1230

M/ 35/ 131 lbs/ 5'-6"
As Rx: Total for all 6 bars: 910 lbs
1: 1 x 185 lbs
2: 10 x 115 lbs
3: 1 x 195 lbs
4: 20 x 115 lbs
5: 1 x 105 lbs
I warmed up with a bunch of stretching and double unders and then a bunch of progressive sets to get me somewhat prepared for a single. Should have gone heavier in the begining.
I really felt like I went a little too light on the first 2 rounds. I've never tried anything like lifting heavy and high reps in the same workout. I'm very interested to see how this plays out. I'll try this in the other workouts when I can. I'll be traveling, so benching and what not and heave D.L. will have to wait until I return.
I thought that it was VERY MENTAL.. to go from psyching up for a heavy lift to getting ready for a longer grind.

day 54

m/20/167

205pr 135 195 115 185 95

this was a great workout. much harder than i thought it would be, especially on the traps and wrists.

1 - 185
10- 135
1 - 185
20- 115
1 - 185
30- 95

Total Load: 900
Total Volume: 6065

of course that last set hurt at 95#x30, 2850# of volume. ouch.

CF W/U +
28 kg * 5
48 * 3
63 * 1
then
73 * 1 + 63 * 10
73 * 1 + 63 * 20 (2 sets)
63 * 1 + 48 * 30 (3 sets)
approx 20 mins

m/57/5'10"/220
185 - 135 - 225 - 145 - 225 - 135
1050

185/135/185/115/185/95: 900
No spotter, safety drove the workout and weights. Good WOD.

185-135-185-115-185(f)175-95

Squat to ball on the 1's. A2G on the rest.

1 - 225 #
10 -185 #
1 - 245 #
20 - 155 #
1 - 245 #
30 - 135 #

total = 1190

As rx'd
115,85,125,65,135,55=580

205
205
225
185 (12 + 8)
245
155 (15+5+5+5)

1220

M/32/6'3"/205

235/200/245/155/250/140

1-240
10-145
1-245
20-120
1-250
30-95

1095 total

Awkward WOD. Wrist killer- that's why I saved it for when I won't have to type for 2 more days. Thumbs ok though.

Merry Christmas!

tried it with back squat:
1x285 10x195 1x305 20x195 1x285 30x195
1450/12,575 if my math is correct?

1x225
10x135
1x185
20x95
1x185
30x65

as rx'd:

1-10-1-20-1-30 x reps: 95; 70; 95; 50; 100; 30kg Total = 440kg (968lbs)

CFWU
1 mile run
Did bs in stead of fs on accident:
10X45
75
20x45
85
30x45
90

1600 meter row

1x225
10x185
1x245
20x155
1x225
30x135

total: 1170

185
135 x 10
185
95 x 20
185
45 x 30

all sets unbroken. did this after deadlifts. next time increase the single reps and the 30 rep set for sure (maybe the 10 rep too)

32 yom
127lbs

155 x3
65 x 10 x 20, x 30 no fails

3715 Total

in kg´s: 80,55,80,45,80,35 total: 375kg ~826lb

100kg
80kg
105kg
70kg
105kg
60kg

Total = 520kg

BRUTAL workout

255
205
245
155
235
105
total=1200

Been itching to do this one since it came on the site. Great at pointing out the asymmetry in flexibility between my wrists.

1-185
10-135
1-195
20-115
1-205 (PR)
30-95
Total: 930 lbs

1:295
10:245
1:315
20:185
1:335
30:145

total=1520

done in Cleveland.

later,
b
m/33/5'8-1/2"/168

1:165
10: 125
1: 175
20:115
1:165
30:100

total=845

1-305
10-255
1-305
20-205
1-305
30-185

Total: 1560

totally mis-read, did as back squat

1500

295-225-295-205-185

D
@ 29's
hard to guage where to start
1 187 could have been +10 at least
10 157 about right
1 187 still about 10-20 low
20 127 about right
1 187 see note above
30 97 could have been slightly higher

Tried to do long sets without racking, had to rack a couple of times due to hand and wrist pain.

29yo/m/6'0"/170 lbs
225-155-245-155-275-135x20,135x10
wrist gave out on last round, had to break it up

wendy
140-105-135-85-130-70

665#

pull-up ladder, 9 rounds

wow, this one smashed me after 3 days of really going hard on the booze and food.

I had to drop down reps slightly

1x90kg
10x70kg
1x95kg
15x60kg
1x90kg (failed on 100kg)
20x50kg

455kg

just couldn't smash the last 5 reps on 60kg and then stupidly tried to go for a PR on the third 1RM.

Saw Jesus on the 20 set

235-185-235-135-235-95

1120

1 - 225
10 - 135
1 - 225
20 - 95
1 - 225
30 - 75

m/45/200#/6'3"

670#

255
195
255
135
255
115

1-45
10-41
1-49
20-41
1-53
30-31

total 572

32/m/195

1 - 185
10 - 135
1 - 185
20 - 105
1 - 155 (started cramping)
30 - 95

Total load - 860

185/135/185/115/165/95= 780
Had no idea what right #s should be. Probably light but wanted complete sets.

M/49/153/1-1-06

1 x 185
10 x 115
1 x 195
20 x 100
1 x 175
30 x 75

Limited by sports hernia. Probably time to think about fixing it.

Front squat 1-10-1-20-1-30: 185-135-195-95-195-45 = 860

Front squats
1: 135
10: 105
1: 155
20: 95
1: 175
30: 105
bad lbs estimation except for the 30 reps.

m/22/160

185 x 1
135 x 10
185 x 1
115 x 20
185 x 1
95 x 30

WHOOOO

Warm-Up:
45# x12
95# x10
*Both sets going as low as physiologically possible, plus stretching.

1- 205#
10- 135#
1- 195#
20- 95#
1- 195#
30- 30#

Never though 65# front squats would make me want to vomit...

Woops...

That last set was supposed to say:

30- 65#

M/22/167/6'

225
135
215
115
215
95

1000 Total

M/39/5'10"/182

1 - 100kg
10 - 60kg
1 - 100kg
18 - 60kg
1 - 100kg
30 - 40kg

m/33/6'4"/215

1x 225#
10x 185#
1x 205#
20x 135#
1x 205#
30x 95#

Moved through this too fast, should have taken more rest between sets.

1x 225
10x 185
1x 235
20x 165
1x 235
30x 135

Total: 1180

Awesome WOD!

(WU: 135,185) 1x205
10x185 (split 6&4)
(WU 185,205) 1x215 (PR)
20x155 (10,6&4 split)
1x205
30x95 (15&15 split)

Wasn't trying to split but I didn't want to go too light. Will know better next time.
Worked in 45 pull-ups between sets.

m/32/200

175x1
125x10
175x1
105x20
175x1
90x30(failed at 21, stopped then did 10 more)

haven't done front squats in years. could have probably went a little higher on the 1 rep max.

Warmup: 65x7, 135x5

185x1
135x10
205x1
115x20
225x1
95x30

Total: 960

M/28/71"/160#
1-195
10-145
1-200
20-120
1-205
30-100

Total= 965

155
115
155
95
155
65

total=600

age 20 bw 170
1x 245
10x 195
1x 255
20x 155
1x 270 (pr i think)
30x 135

sidenote: that set of 30 may have been one of the most difficult sets i've ever done in crossfit...right up there with the last mile of murph.

Crap, missed the front part so did back squats
405
315
365
225
365
135

245
185 unbroken
255
155 unbroken
235
115 broken into 22/8, just couldn't manage the whole thing

38/M/190

The set of 30 was brutal!!!! Good Workout
235
160
235
135
240
115

rx - all unbroken
275
185
285 pr
135
295 pr
135
total= 1310

CFWU X 3

245, 225 (broken), 235, 185 (broken), 235, 135 = 1260

@ the sweatbox

185
135
185
95
185
95

Total: 880

age 19 bw 170
forgot to post total weight...
1255 lbs lifted

135-95-155-75-165-65

CFWU x 3

125
95
125
95
125
95 12+8+10
Total 660

Did deadlifts after this. Catching up

135
135
155
95
185
65

total 770 lbs

done on smith - no squat rack available
unbroken unless noted
1 - 195
10 - 155
1 - 195
20 - 145 (2 sets 15s rest between)
1 - 205
30 - 135 (3 sets of 10, 15s rest between)

I like the new rep sequence.

265x1
3:00 rest
205x10
5:00 rest
265x1
3:00 rest
175x20
5:00 rest
250x1
3:00 rest
135x30

Total 1295

As rx'd

185 (too light)
155
205
115
205
85

Total 950

250
185
250
150
225
95

Josh:

1- 185
10-155
1- 195
20-135
1- 205pr
30-95
Total: 970

Nick:

1- 185
10-155
1- 195
20-135
1- 205pr
30-95
Total: 970

135
95
135
95
135
45

argh.. front squats..

225# x 1
175# x 10
225# x 1
135# x 20
225# x 1
95# x 30

Total = 1080#

155(PR by 5#)
135 10 Rep Max
175f/165(PR by another 10#)
95 20 Rep Max
165
75 30 Rep Max
Total: 790

Made good choices on weights for the 10, 20, and 30 rep maxes! They were just right, if not slightly too hard, as i had to pause a few more times than I would have liked. Definitely needed the spotter to help me get the weight back on the squat rack a few times (I'm short).

m/25/140#

1 x 225
10 x 185
1 x 225
20 x 155
1 x 225
30 x 135

Total load: 1150
Total time: 9:05

Thought it was a timed workout...

m34/175/69"

Didn't read it right the first time, did back squats.

1-275
10-185
1-275
20-185
1-275
30-185

1340

185
135
185
95
165
65

830#

33/m/210/6'5"

1x275
10x205
1x275
20x185
1x255
30x135

1330

m/178cm/89kg/33y
100
70
110
60 - up
110
60 - tough
Total 510 kg (1120#)

225 x 1
155 x 10
215 x 1
135 x 20
225 x 1
115 x 30

1070 total

240 - 185 - 235 - 135 - 235 - 105

m/36/5'9/176
CFWU-3. Reg. Superman. Burgener. DU.
225,165,230,140,235,115=1110
Not bad overall. Probably need to start a little higher on weight. Assumed a 240 max. Don't round back on heavy reps.
Suggested weights:
10 reps @70%
1 rep @95%
20 reps @60%
1 rep @ 90%
30 reps @ 50%

M/32/5'9"/152

195 * 1
155 * 10
195 * 1
115 * 20
185 * 1
75 * 30
Total 920

1RMs were definitely not as high as they could have been, since I'm just picking up after taking a week off training. Sets of 10/20/30 were hard though.

F/20/5'4"/140

I have only done front squats once before and pretty much just practiced the movement...I just started CrossFit a month ago.

140 - 2
95 - 10
140 - 2
65 - 20
140 - 2
45 - 30

I couldn't get low enough when I used 145, but I was able to do 2 reps with 140. I'm not what the problem was. My back squat is about twice this amount, is that normal? I have also been doing back squats for at least 4 years though.

F/20/5'4"/140

This is my second time doing front squats, and for some reason I could do 140 for 2 reps but when I put it up to 145 I couldn't get low enough.

140*2
95*10
140*2
65*20
140*2
45*30

I can back squat twice this amount - is that normal, or is it just because I am more familiar with back squats?

M/45/6'/190
225
175
225
155
225
135

#468
Yes this is normal. Front squats are harder to balance. It will be less of a difference with time though.

225-185(9+1)-235-145-235(Fx2)-125
total=915 not including the two failed @235

45/m/165

240
10 x 180
270
20 x 160
280
30 x 150

PR for a single, go up on 10 and 20 reps

misjudged sets of 20 & 30
175
135
175
115 broken 13/7
155
95 broken 20/10
total 850 doesn't count

48/M/184
1-165
10-135
1-165
20-115
1-145
30-95
total = 820

m/30/6'/173

170x1
130x10
180x1
90x20
180x1
70x30
total=820

maybe could go higher on 1rep max but 180 is very near my max power clean and can't drop weight in my basement.

@thegym

225x1
155x10
225x1
135x20
225x1
115x30

Holy crap the high reps smoked me.
CFWU 3x10

1-230 lbs
10-185 lbs
1-240 lbs (PR)
20-165 lbs (Broken at 13rep & 17rep
1-245lbs (Even Better PR)
30- 125lbs (Broken at 17rep)

Kind of rushed through this, I was getting dirty looks by the roid heads in the gym, so I wanted to hurry and get out of their way.

I did OHS not front squat
1-115
10-75
1-125
20-65
1-115
30-55

225
135
235
95
250
75

Total=1015

20/m/5'11"/167

225+135+225+95+185+55

920

M/20/5'10/135

used dumbbells, I had to clean the weight for the first rep so was limited on the single reps

114
97
106
88
97
79

205
185
205
175
185
155
Total: 1,110

As Rx'd: 6950lbs
155
135x10
160
115x20
135
90x30

M/26

205-175-215-145-215-95 Total: 1050

135x1, 115x10, 145x1, 95x20, 155x1, 75x30, 165x1, total 750

This WOD was GNARLY!!! Nice change up and it totally got me to push myself harder than normal.

205 x 1
165 x 10
205 x 1
135 x 20
205 x 1
105 x 30

M/25/5'9"/195

185-135-185-105-185-80

Total: 875

115

1080

225x1
135x10
225x1
135x20
225x1
135x30

20 rep set was broken 15-5
30 rep set was broken 10-10-10

Areas for improvement next time - start with more weight in the earlier rounds, and possibly less in the later rounds to avoid breaking them up. Adjusting to the switch from the lighter weight back to the heavy in the 2nd round was the tipping point.

M/34/170

CFWU x 3
Front Squat 1-10-1-20-1-30 reps
115-95-135-95-145-85
(670 total)

stretch then:
32:00 on spin bike

1-20-1-30-1-40-1
i copied it down wrong and my legs love me for it.
95-95-100-100-115-115-245
245 is a pr i just felt like after doing the 40 straight what the hell and went for it jumped 20 pounds from previous best.

M/40/197/6'
1 205
10 155
1 205
20 95
1 215
30 75

10s were the worst.

85, 60, 85, 60, 85, 55kg - racked at intervals of 10 for the non-singles, so not as rx'd.

430kg - 946 lbs

Front Squat 1-10-1-20-1-30 reps

170+120+175+95+180+85=825

210lb x 1
165lb x 10
215lb x 1
145lb x 20
220lb x 1
130lb x 30

Total: 1085

23.m.139.65"

as rx'd
225
185
225
145
235
105

Total: 1120(PR)

225
225x10
245
185x20
225
135x30

185
65
205
95
225
135

910

These numbers were comfortable. Next time I can put on heavier weights.

29/m/185

275-225-285-185-295-135

total: 1400#

Did thi. Aproximate weights:

150, 120, 105, 75

34 yom

Use the smith machine for the high reps due to lack of stands and bars.
225 x 1
135 x 10
225 x 1
115 x 20
225 x 1
95 x 30

High rep sets were broken up. Not much rest between sets

Tabata sprints- flat terrain

225-185(6+4)-225-135(11+9)-225-95(21+9)

1-13-10
715 total
140 x 1
105 x 10
150 x 1
95 x 20
145 x 1
80 x 30
each set at just the right wgt. maybe could have started at #145

225x1
175x10
225x1
135x20
225x1
95x30
last set was broken due to having to regrip. Quick rack and unrack.

155-125-165(PR)-115-165-105(stopped several times but never racked until after 30th rep)

925

CFWU x3
BWU
WOD: 225-185-275-165-315-135; 1300lb total

235x1
165x10
255x1
165x20
225x1
135x30
As px'd. Total 1180 lbs.

225+155+230+135+235+95 = 1,075