Nice! Another day of rest for the blisters on mu hands fro sundays pull-ups.

The new workouts have been great, but it is nice to have something to compare to finally :)

back squats........love them.

3 2 1

go.

I was just thinking that we hadn't had a back squat day for a while

this will be kind on my healing hands, which are still recovering from the DL/Pull up madness

Just starting crossfit. Is it alright if i do them on a squat rack or should they be done free weight?

I was hoping for some crazy new met-con, but back sqt are all ways good. I am going to work on getting rock bottom on them.

DO WORK!!!

Really timely journal video on Pose drills. A barefoot running study made the cover of Nature magazine this week!

Nice coincidence to have a Pose tutorial on the same day as this publication:

Foot strike patterns and collision forces in habitually barefoot versus shod runners

Nature: http://www.nature.com/nature/journal/v463/n7280/full/nature08723.html

Not recommended to judge a book by its cover, but the abstract concludes; "Fore-foot- and mid-foot-strike gaits were probably more common when humans ran barefoot or in minimal shoes, and may protect the feet and lower limbs from some of the impact-related injuries now experienced by a high percentage of runners."

ever wonder what it feels like to be
on the sharp end?

Nice photo, but were is the safety line? Bring on the back squats.

This is gonna be good. I just did the "other" Crossfit Total last night. No rest for the wicked....

Heavy back squats are my favorite exercise, I cannot wait to do this!

Quick question for people with experience in solving back problems.

I keep having little injuries. I was doing good for about 3 months on Crossfit, then I got a thromboast hemroid and had to take a month off. I have been back at it for about 5 weeks but scaling workouts to prevent that miserable injury and loving it. But my lower back has been continuously getting more and more stiff since christmas. I went to the Dr. to verify that it was nothing serious like problems with disks. He advised that I should stop until the inflamation was gone. So a week and a half later I started back up. That was sunday, Deadlift and Pullup day. I scaled back to 135 Deadlifts. Back has been stiff again but not as bad. Passed on workouts since then.

It is killing me not working out. But I don't want to make a managable thing BAD. I stretch everyday a couple times to help the back. My question is, Is there excercises I can do to stregthen my back without making things worse? I think that if I could build my lower back up it would help, but I don't want to screw it up worse either. I realise that the Deadlift day was not the best day to start back at it, but does anyone out there have suggestions on what to do to stay at it and slowely work back to doing all the exercises? Maybe a website with good info on physical therapy excersises (for lack of a better term)?

Thanks in advance. Love the site. My wife says that I am obsessed... Just started Paleo yesterday so looking forward to the added energy and other performance results.

Hope we have 3 days of 1-1-1-1-1-1-1 training :)

#4 Javier

By squat rack do you mean Smith machine, where the bar is attached and slides up and down? If that's so, then you shouldn't use it. A "free weight" squat rack is used to step under the bar, get it in position, stand up all the way, step back and begin the exercise. If your new to squats start with just the bar and just work up as you feel comfortable. Watch some demo videos for a visual on good form, etc.

Well, well, well...you're still here. Cool. It's always nice when Coach and Lauren fail to scare off a new group of newbies in January. I'm bingo, and this month I've been offering up an explanation of the WOD (workout of the day) so that I might head off some of the typical newcomer questions that might otherwise be asked...oh...several dozen times each. I'm just a guy who has done tons of reading here, and nothing I will share is anything you couldn't discover with a little reading yourself. You know, like, in February.

Back squats. A massively important and useful exercise. We do full range of motion back squats in Crossfit. Butt to ankles. In CF we fervently believe that squats, deeeeep squats are safe and proper. Please don't bother to bring in any voodoo or other nonsense about squats not being safe. We're not listening.

High bar (olympic style) or low bar (Rip style), probably doesn't matter. This is a Crossfit squat so for this WOD no box, no bands, no chains. 1-1-1-1-1-1-1. Five one rep attempts. Warm-up before you start with lighter weights and higher reps and then do 7 HEAVY one-rep attempts. Go up in weight each round (straight across is tough--you're new, ascending weights for you). IMO aim for a new 1RM on #6 and give yourself a chance to be really pumped with a bigger max on #7. Know how to dump the weight and do so if necessary. Be safe. 3-5 minutes between sets, long enough to re-charge but not long enough to cool down.

As long as this is a lift you are comfortable with you should push yourself. Aim high. This is where we get strong in a classic, Main Page Crossfit program. Remember, deep squats, all the way down.

3-2-1...Go.

thanks for the explanations. I did mean a smith rack when i said squat rack, I appreciate the correction, and the advice.

just now got a chance to see laurie's hspu wod video from yesterday. outstanding performance and great kipping hspu.

tucker

aren't you going to call those kipping hspu cheating like you've told me so many times before??

Hot girls who rock climb are bad ass!

oh holy hell this is going to be ridiculous

Just watched all four CF Journal videos of Coach at the War College. I highly recommend them, whether you are a newbie or have been following the site for a while. There must have been a dozen points in his talk when I thought, "that is exactly what I've experienced." For instance, the salutary effects on all the medical markers of health (higher HDL, lower LDL, lower blood pressure, lower body fat) of intense exercise. Or the notion that it is better to be doing squats with bad form than no squats at all. And, finally, the impact on performance in sports that results from crossfit. After years of running, including two marathons and a handful of 5 and 10ks, I cut 8 minutes off of my 10k time after 4 months of crossfit--doing just the mainsite WOD and no additional running. I'm sold.

Going to the Level 1 in Golden this weekend...... Can't freakin wait!

Also.....it seems like every time I think I might need to work on a weakness......It comes up in a WOD.....I have been thinking that I haven't worked on Back Squat in a while...I was thinking of subbing the next Strength day with it.....

Awesome can't wait, THANKS BINGO

Ah, yes! Shoutout to Foster Falls! I just got motivated.

Yeah. Sweet.

#16 Javier,

Remember: always stay away from the Smith machine unless you need a place to hang your shirt.

Lisa "the running, climbing, CrossFit'n, tiny Beast" Bond! Nice pic sister.

Nate @ CF Sandy Springs is still Making Machines on the perimeter of ATL.

275,285,295,305,315,325,335 PR

Is there usually this much strength work? If not, why the change of pace?

Note: I am not complaining at all, I'm just curious as to why the surge in power lifting work.

I don't mean to come across as being an idiot..but the form on videos being posted seems to be getting worse and worse.

With all due respect, and I mean that, how on earth can those people be allowed to do kettlebell swings like that? Seriously, that is just asking for injury. Standards somehow need to be kept....those trainers were watching that and were saying "good"...it wasn't good, it was terrible. People new to crossfit need to be taught the correct form, it is the single MOST important thing, sometimes I think trainers forget that. They just want to "smash" the client.

It's really frustrating to see this because these people are not being looked after.

Sorry to come across negative, just annoyed to see another feel good video and otherwise a great video, just with terrible form once again.

Hey, I can actually post for a change...kind of.

3x5 back squats today at 220#. Ass to the grass, every rep strong and controlled. Going up to 225# on Friday, this is week 3 of SS.

Bingo, great job on the WOD explanation brother.

Go FRAT! Never Quit!

M/30/5'10/150 (MTN Warrior)

1 day a strength + rest day + one day strength, I can smell one of the big work outs coming tomorrow, (I suck at Overhead squats) any way;

today 3,2,1 GO!

SANTI

#27 Johnny...after watching that video, the form of the KB swings was one of the first things I saw and really got my attention...But that video was taken almost a year ago, and we just got affiliated. All of the athletes were new to Crossfit and the movements.

A year later, wiser, and in a new location, we make everyone go through a Foundations class and focus on MOVEMENT, CONSISTENCY, and once they have that INTENSITY.

RON P...Kingcrossfit.

yes
Go big or go home

Woman vs. Wild with Bond...Lisa Bond

New to Crossfit, what does 1-1-1-1-1-1-1 mean? Just one rep? and how much weight should I use? Thanks.

#32 Ron:

1-1-1-1-1-1-1 means that you are doing seven sets, where each set only has your 1 rep maximum lift. Most people progress from the first 1 rep max (1RM), using more and more weight until they get to the last 1RM which is supposed to be 100% full effort, hopefully resulting in a new personal record (PR).

Hope that helps!

Gunny 79-

she doesnt need one!

kidding. she is sport climbing. she pulls rope up with her as she climbs and clips it in to carabiners anchored in the rock on the way up the route.

excellent quote by einstein about the constant struggle to be humble and appreciative. I also like "men have never seen further than by standing on the shoulders of giants"

You can see the safety line and belayer in the picture to the left. She is sport climbing as Casey said, and you can see the fixed protection (bolt) with carabiner attached in the picture also.

How long do you typically rest in between sets?

subbed deadlifts for squats
95-100-105f-100f-95-95-90
all in kilograms

FinnishCraig read post #15 by Bingo 3-5 minutes

#39 - rest as much as you need to, these are heavy lifts and you need be be fresh. just don't be spending over over 10 minutes per 1 rep max. try something like 3-5 minutes max.

Forgot to say,

Yesterday did my first true 1 arm pull up, pull myself up with my left arm, no holding the wrist or no assistance, from all the way down all the way chin pass the bar, YAY! with my right arm I can pull my self up half way, need some more strength but it is coming. Thanks to CrossFit!

SANTI

#12. I get the same problem. For me, it's not actually my back that's the problem, but tight hammies and glutes that pull on my lower back. Try some active stretching in those areas. It may help.

Santi- Great work! That time off must have helped (even though you are too much of an addict to stay away). Can't wait to get there.

A couple days of rest and rice-heavy diet: on vacation in Chiang Mai. Much more relaxing than the hustle and bustle of Bangkok.

Tim

First few are warm-up. All weight in lbs.

bar x 2
160
180
200 (failed)
185
190
195
200 (failed)
200
205 (failed)

Note: Smith machine (Hammer Strength) was used. Weight of bar unknown.

Previous PR of 205 wasn't reached probably due to marathon training.

31M/5'8"/154

245

Thanks to Bingo for advice on shooting for PRs:

80k
85k
90k
95k
97.5k (PR)
100k (PR)
90k

225
295
305
315
325
345
355

Ben (#7),

I came on here to post the same article but saw that you beat me to the punch. I've run on my toes since highschool cross-country and I have yet to meet a person who didn't INSTANTLY drop in time on their runs (military PFT/PFA) by running on their toes.

Its a very easy thing to pick up: Step 1) Find grass. Step 2) Go barefoot. Step 3) Run! I haven't met a person yet who didn't shift tot heir toes within a few strides.

That said, you don't have to run barefoot all the time. I run on my toes as if I'm barefoot while wearing shoes (I have a huge fear of finding a nail or piece of glass with my foot).

Running barefoot (or barefoot-like) also forces you to shift your form closer to the pose method (when running on one's toes it is nearly impossible for your foot to land anywhere forward of your center of gravity).

Think about it this way: where is the "give" when you run as a heel striker? The only joint between your heel and your hips is your knee, but it is locked out. All that jarring is absorbed in your joints and spine. If you run on your toes, however, you bring your ankle into the equation and all of a sudden you have built in shock absorbers that can flex with each stride. Also, shin splints are nearly impossible (if you're doing it right) because the front of your shin is stretched instead of contracted during your stride. The only downside: incredibly strong calf muscles.

(in kg)

60
70
80
90
100
110
100

m/23/6'1/73

Felt so good I did an extra one.

135
185
225
265
305
335
350
360

225-245-265-265-265-265-265

185
205
215
225
235
245
255(PR)

m/36/190

51m/5'10"/215
5 x 1 back squat
135,225,315,405,440 (failed)
then completed "Grace" #135 x 30
time:5:21

5 sets of triples at 245lb (pr)

225
275
285
295
305F
295F

325/335/345/355/365/375/385

325/335/345/355/365/375/385

325x7
focused on good form nice and deep

M/29/145lb/5'6"

165-185-205(PR)-215(PR)-225(PR)-235(PR)-240(F)

Very happy with today's preformance. I've been doing the CFF strength WODs lately and was hoping for results like this today.

Yesterday:
Clean x1= 115
BPx1:=105
OHSx1=130 (jerked to get overhead)
Total= 350
Not really a PR on any of them but glad my jerks are back at 130. I have a hard time mentally and physically on ME lifts. They are all very close to my 5 rep and 3 rep lifts. Like I did OHS 125x3 and last time we did 3 rep I got 130. BP- always a weakness but they are really bothering my shoulder so even more so. Though frustrating because before I ever even worked on them at all I walked into the gym and playing around sat down and benched 115x2 no problem. I have worked a bit with BP and now the 105x1 was all I could do. Phooey ;)
Erin

In Kgs

80 x 5 (warm up)
100/120/130/140(PB)/140/140/140

M/6'4"/200lb/24yo

in lb-130/180/220/270/290/310/330(f)

26/m/5'11"/215ish

385-395-405-415-425f-425-435

M/31/189cm/112kg

Can't go real low yet but hips are below knees at least...

80 - 90 - 95 - 100 - 105 - 110 - 115 in kg

m/36/209/5'11

205
225
245
265
275
225x2

Comment 12 - A Cochran (Back issue).

-I've got a friend who had significant lower back problems. He actually really got into KB work (swings, cleans & presses, etc.) and it really helped. Bottom line, my understanding is that strengthening the overall core is what assisted his back. Since he's started KB work, he hasn't had any problems.

-Personally, I think CF is perfect for strengthening the core. I just think as long as you continue to scale and fight through some of the initial pain, you'll be stronger and have less issues. (I am not a professional in any way, just what I've heard/experienced)

Backsquats-
135, 185, 205, 225, 235, 245, 255(PR)

Good times.

bw 165

subbed fron squats
190x5
215x3
240x2

M/23/180/6'

105 KG
115
120
125... FAIL
125 Previous PR
127.5
130 New PR :D

225
225
225
220
220
220

225
225
225
220
220
220
215

M/26/203

225
245
275
295
305
315f
315f

...frustrated!

m/33/6'4"/215ish

Well I totally messed this one up. Started way too high and had to dial it back. Did an extra rep so I could finish at 265.

135x10
185x5
225x5
275x1
275F
245x1
265x1
265x1
275F
245x1
265x1

rowed 2k=7:03

I'm 5'3"@ 108lbs. 110lb back squat on smith machine with safty on and a spot :)

m/45/200#/6'3"

135/185/205/225/235/245(f)/240

45 lb improvement

Never truly done "full" weighted squats before, so set reference with small diameter med-ball on folded mat. Gave final depth with crease of hip below knee (I think that's what I read somewhere in the journal for min. goal depth).

Been doing all air squats to basement, but wanted to start cautiously with weight.

CFWU x 2
25 air squats
10 w/bar
10 x 135
3 x 185

225,245,275,285,295*,295,275

* set bar too high on traps & almost lost it forward. Next rep at 295 clean. Dropped to 275 for safety, I want to see how my knee feels with new weighted depth. Next time will shoot for 300+.

ran for 5 min & 10x 135 warm-up
225,295,315,365,385,405,405
no spotter didn't want to push my luck

225/245/265/275/285/255/225

Worked on form. Didn't try 325 of last time

49/m/190

275/295/305/315/320/325(f)/315/295

M/31/6'1"/199

110kg (242lbs)
115kg (253lbs)
117.5kg (258.5lbs)
120kg (264lbs)
122.5kg (269.5lbs)
120kg (264lbs)
120kg (264lbs)

Comment # 12

I'm not a doctor just a crossFit junkie but from my personal experience I kind know what yout talking about, I was in a car accident 2005 injured my back and had DDD, when i started crossFit I did the basic for a while then light weights just more repetitions, not sure when I got better I was too busy getting hooked to crossfit, few months back i hurted my knee running nothing serious but same as you doc. told me to take it easy until inflamation was gone, it was stressing to coach and not be able to do anything, so I started swinging KBs they turned out to be my best friends for a while...I also started taking Glucosamine Msn, I'm now back to training normal, stronger and no issues.
I wouldn't do any clean and jerks,dead lifts, snatches for a while the weight is centered in your lower back putting pressure on your spine it's a greater risk for back injury. Proper lifting technique and a good diet it is also very important.. good luck !

135
205
215
225
235
245
245

as rx'd

275-285-285-290-290-290(f)-290(f)

365/375/385/395/405/415/420(f)
probably not as deep as I should. I keep hearing conflicting ideas on how far down one should go... although i read something that said it really just depends on where you want your explosive power (so a wrestler would want to go lower than a skier, for example)...

M/36/5'10"/175

One of my weaker events. Good to get a chance to work on it.

225
235
245
250
255
265
275 (PR)
285 (Fx2)

Think I could get 285 if I stayed in there long enough but didn't have a spotter so I was having to take the weight off and put it back on the rack everytime so I decided to be happy with a PR and move out.

CFWU and double under goat practice, then:

105x5
125x3
145
155
165 - would be PR, but may not have been deep enough
165 - PR! Definately deep enough. This one seemed to take forever to press up. I was stalled for what seemed like minutes before it finally made it up.

Squats are where I wish I had shorter, more muscular legs. Long sticks don't squat much.

Chin up!
Olive

225-235-245-255-265-265-275(f)
I didn't go low enough on the 265 so I had to do it again, that hurt me for the last rep

I put a post up yesterday about diet and got some really useful advice (thanks guys), going to try the paleo diet as one of my main aims is to cut fat. Looks pretty tough though since I'm a huge fan of the ol' starchy carbs, they are by far the most delicious kind. I was wondering what is a good breakfast that is in line for the paleo for weight loss - I'm used to having a bowl of porridge (big no-no)and a cup of coffee (please tell me coffee is ok), what should I really be starting off with? Also does soup fit into this diet well (if it doesn't have potatoes in it)?

Cross fit warmup

only 5 sets, feeling unmotivated and a bit sick.

max x 4 sets was 255 on the smith machine

33/m/165

275,315,315,315,315

M 54 BW 157

Back Squats
185, 205, 225, 240, 225.

M/41/6'0"/155

205,215,225,235f,230pr,230f

Ran out of time but it didn't bother me to leave after the pr.

#23 Tom - That's not true. The Smith machine is also good for anchoring your feet for scaled handstand pull-ups.

sorry. I meant handstand push-ups of course.

Been too long since I have done back squats. Concentrated on depth.
135,145,155,160,165(f)

Decided since my squats needed work and wasn't going to hit a pr did two sets of 3 at 135 and 1 set of 3 at 145. Bouncing out of the hole.

WU~ 3 rounds of 10-15 reps of GHD sit ups/back extensions, air squats, pull ups, 100 double unders.

Back Squats:

155x1
185x1
205x1
225x1
245x1
250x1 depth not great
250x1 depth better, but still not parallel

#87~ I ride your wave on motivation....been in a slump myself!

# 86 Proteam

I'll probably get my head chewed off for this but here goes. I don't believe there is anything wrong with oatmeal, bread, pasta, milk and other none "paleo" foods, in moderation. I think it is important to remember that the group of humans born in the Western world between 1920 and 1935 ate those foods in moderation and that no group of humans that have ever lived enjoyed such long and healthy lives.

135
145
155
165
185
185
200 PR

f/26/5'4/135

M/35/175

135
205
225
245
245
250
255 PR

*First time I've ever done bottom to ankles... thanks for the reminder Bingo....

Comment #27 Johnny wrote:

"..With all due respect, and I mean that, how on earth can those people be allowed to do kettlebell swings like that? Seriously, that is just asking for injury. Standards somehow need to be kept....those trainers were watching that and were saying "good"...it wasn't good, it was terrible. People new to crossfit need to be taught the correct form, it is the single MOST important thing, sometimes I think trainers forget that. They just want to "smash" the client.."

I absolutely agree. I'm all for posting and highlighting what other Crossfit boxes are doing, but I was disappointed in how those trainees were performing kettlebell swings; more important, the lack of coaching on the part of the trainers. Kettlebell training requires professional instruction and should never be done casually.

Personally, I would have screened the video before posting it on the mainsite. If I sound overly critical, it's because these types of videos depicting poor form give credence to those who complain about Crossfit's lack of standards.

#94 Steve,

I think you are right, but as an avid follower of The Paleo Diet (Dr. Cordain), I think that "moderation" should be changed more to "less frequent". I'll eat 18-20 or so of my 21 meals a week (assuming 3 meals a day) Paleo - and the others with no restrictions what so ever... it has worked for almost 3 years now, and I just learn not to want or enjoy the non-paleo foods as much...

Comment #27 Johnny wrote:

"..With all due respect, and I mean that, how on earth can those people be allowed to do kettlebell swings like that? Seriously, that is just asking for injury. Standards somehow need to be kept....those trainers were watching that and were saying "good"...it wasn't good, it was terrible. People new to crossfit need to be taught the correct form, it is the single MOST important thing, sometimes I think trainers forget that. They just want to "smash" the client.."

I absolutely agree. I'm all for posting and highlighting what other Crossfit boxes are doing, but I was disappointed in how those trainees were performing kettlebell swings; more important, the lack of coaching on the part of the trainers. Kettlebell training requires professional instruction and should never be done casually.

Personally, I would have screened the video before posting it on the mainsite. If I sound overly critical, it's because these types of videos depicting poor form give credence to those who complain about Crossfit's lack of standards.

This is going to be my first Crossfit workout. Have to figure out what my max is, but I'm looking forward to working hard. Thanks a ton to Bingo for explaining this for us newbies.

I know these are "back squats" for today's WOD but a few days ago when we did overhead squats I had a really hard time with them! I mean I could barely do anything beyond the bar and a couple of #10 plates!? I lost balance and felt weak and sad. I'm 6'2" with freakishly long arms. I am normally strong but this killed me. Anybody have a suggestion?

:10 on Olyptical
45x10, 95x5, 135x3

WOD
245-255-265-275-285-295-305

1 1/2 months off of foot surgery... Along ways to go to get back where I was, and where I need to be. 305 was close.

Get some, Go again!

M/50/153/1-1-06

Bear Complex. Ridiculously wussy numbers. Just mark me "present in the gym" today.

I hesitate to post this.... but here goes. About the form on the KB swings....

Was the form bad? Sure, I would call it "less than desirable", not "bad" since I've seen far worse before, but surely not perfect. The Rounded back is where I would worry about injury. The "slow squat, no hip drive" swing is really just bad form, not as unsafe as a rounded back. I won't argue the rounded back swings with shoulders being pulled forward by the bell.

But we do not know the experience level of those athletes? No. This is a new box, and these are all relatively new athletes most likely. Does that excuse the lack of coaching? No... but it's one short video, and probably a staged WOD for the cameras.

Let's just give these guys some props for an infectious box, not slam them for some questionable reps.

...I'm just sayin.

BS (going for depth on these)
Wmup- 135x5, 155x3, 185x3
195
205
215
225
235 (pr)
240 (fail)
215

Saw all sorts of wierd stuff in the school gym today, and some good stuff as well...

135x3
225x3
275x2
285x2

Just coming off being sick. So I was pushing myself but only so far, not that it changed the weights all too much.

315
365
385
395
405
420
430

5'10" 180lbs

45 x 5
95 x 5
135 x 2
185 x 2
225 x 2
275 x 2
315 x 2 (3/4 squat)
225 x 8
135 x 10
2 sets of 10, 95# thrusters

34/M/6'00/193

1x235
1x255
1x275 (pr by 10lbs)
0x280f
0x275f
0x265f
1x260

Carole
F/51/5'6"/130
115
135
140
150
155
160
165(ties PR)

Kevin
M/50/5'11"/168
205
215
225
235
245
255(ties PR)
260(f)

Crossfit Santa Cruz Central 9:00 class w/ Gary

5 rds, 3 mins. each, AMRAP 3 burpee/pullups; 6 squats; 9 - 24" box jumps. About 2 min. rest in between each rd.

3 2/3; 3; 3; 3; 3
15 2/3 rds total.

Great class, and fun being with other Crossfitters for a change. Especially nice being able to (mostly) keep up with a bunch of youngsters.

145-165-175-195fail-185-195-205fail
all the way down! Not much squatting experience. They felt good though. Looking forward to some intensity tomorrow.

Whoa! Nice job Carole and Kevin!

145,155,165,175,185,195,205lbs

no change

Looking forward to inching closer to #200 :) Prvious PR is #180. FitMom - you are a ROCKSTAR!!

100 sit ups
25kg
40kg
80kg
85kg
85kg
85kg
85kg
on smith machine

CD (M 25/6'4"/206):

325 lbs max (on smith machine)

SM (F 28/5'3"/123):

135lbs max (on smith machine)

Hi Crossfitters,
I'm competing in a business competition called Trumped in Halifax, Nova Scotia. Our first task is to raise as much money for the Canadian Cancer Society in 3 weeks as possible. Any donation, from any country, will greatly help out this cause. Please support us by donating at:

http://convio.cancer.ca/goto/4yearsandsome (WFS)

195
245
265
285
325
335
345 (PR)

135
225
275
315
345
365(pr)

Back Squat 1-1-1-1-1-1-1 reps
1.255lbs
2.275lbs
3.275lbs
4.285lbs
5.290lbs
6.295lbs
7.300lbs(136kilo)

last time was rep 1 through6 at 255lbs, rep 7 at275lbs which was old pr

warmup 20 reps of
pullups
GHD's
back ext 30lbs
situps with 45lbs plate over head.

M/44/178

275 PR
Getting better at my weakest spot. Got a cage at in my garage gym a few months ago and it is really paying off. 275# went pretty easy, but didn't push it any further. 30# better than my last CFT.

I decided to use this day to work on the wide-stance squats Coach Louie mentioned a few weeks ago. I will be walking funny tomorrow. Inner thigh engagement is MUCH higher with wide stance squats. I worked my way up to 275# for 6 reps going wide.

Buy-in: CFWUx2, 135x10, 225x3

275
285
295
305
315 (PR)
295
275

Started out feeling weak - 225 warm-up felt heavy. I think I loosened up with the slower progression upward. 305 felt great and 315 was solid, but I promised myself if I got 315, I would come back down to make sure there was no funny business with the groin or the knee. As it was, the last two sets were really tough anyway. I think I had mentally checked out a bit.

Cash-out: 100 DUs for time. 1:29 (PR). Basketball shoot-around and dribbling skills.
----------------------------
Today, Jen did:

65
75
85
95
105
110
110

PR for her, she has never done heavy squats.

WOD 17 of 200 as rx'd in 2010

M/41/223/6

225
245
265
275
285 (PR by 25#)
295 (fail)
225

145,155,165,175,185,195,205

1225 total
previous 1155
pr 1505

CFWU x3

185
205
225
235
245
245
255

made sure I went all the way down on the squats. the first attempt at 245 should have been lower so I did it again.

185
195
200
205
210(f)
185
185
185

In lbs:
155-165-175-185-195(miss)-190(miss)-190(miss)

225
275
295
315 (Failed)
305
275
225

170-180-190-200-210-220-230(new PR)
all up 15lbs

135x1
185x1
205x1... See More
225x1
275x1
295x1
315x1

CFWU X 3 (no back extensions)
Bar x 10
135 x 5
135 x 5
225-245-255-265-275 PR
135 x 10

as rx'd:

205#, 215#, 225#, 235#, 245#, 250#, 240#

WU: 135x10, 185x5, 225x3

WOD: 245-275-285-285-285-275-265

WU - 115x10, 135x5
WOD - 185, 185, 205, 205, 205, 185, 185

CFWU
135-225-245-265-286-295-300(pr)
RCD

225-255-255-255-245-245-255

36/172/5'11"

Morning: Back Squat
275
295
315
335
355(f)
355(f)
315
335(f)
315
315

Dusted today. I hate working out in the morning...

Evening: Angie in 18:00
100 pullups - 4:50
100 pushups - 5:38
100 situps - 4:50, anchored with dumbbells
100 squats - 2:42

Did a 60" box jump, approx...the aerobic steps were all we had, and it was somewhere between 60 and 62"

CFWU: 45# Good Mornings subbed for Back Extensions

WOD: 210, 235, 260, 285, 310(f), 310(f), 310(f)

Fails due to lack of depth, plenty left in tank, kept getting lower but no spot left me with a lack of confidence :(

46/m/71 kg
3xCFWU
BS 90kg, 92½, 95, 95, 95, 95, 97½

as rx'd worked up to 340

GOD does not play dice

Did box squats to 11" box, also had no spotter so I was cautious. 205-225-225-225-215-205.

Buy in: 3 rounds SU/DU, 10 GHD, 10 BE; 3 rounds 10 1-arm db swings, 5 box jumps 36" box, 3 jumping bar MUs.

Cooldown stretch, foam roller.

Great WOD... felt very good.
243 lbs (110 kg), all the way down.
I probably had a few more pounds in me but pretty cautious with depth squats.

Comment # 86

Ok, A little oatmeal probably wouldn't hurt, but it also wouldn't be "strictly" paleo,If you want to remain true to the caveman diet, the most efficient way to add carbs for energy is to eat more fruit but go easy on starchy fruits too many will slow down your weight loss. This morning I made myself an omelette with egg whites, spinach, onions, ham, little celery and olive oil, also had some walnuts, I use to drink coffee no sugar a little cinnamon and cream but about 2 months ago I stopped, Coffee gives you the munchies..can disturb your appetite makes you hungry and moody,causes insulin response that eventually eventually lowers blood sugar levels.
Just be creative mixing your meats and veggies! at first is hard going Paleo but you will be ok.... good luck !

Squats:
205-215-225-235-240-245-250
Could have done more.
I was unable to find the last W/O that I did single squats.
So I'm happy with the numbers.

Low Back issues:
I use the glute/ham developer / Roman Chair for back extensions.
Warm up w/ sets of 15-20-25...everyday I workout.
Some days I'll do extra and cradle a 25# or 45# plate against my chest.
These are not done for speed.
Each rep is slow and I concentrate on the low back muscles.
I will hold the bottom position for a good stretch too.
This works for me.

Laura f/47/5'7/150

185
205
225
225
225
225
225
kept it simple to focus on form... really trying to keep my chest up.

41/m/176cm/72kg

60-80-100-105-110f-110f-100 kg

Done after the CFT variation (clean, bench press, OHS) from tuesday.

Front Squat instead

127-137-147-157(f)-157(f)-147-137

Totally lost focus gotta make up for it tomorrow

225
235
245
250
255
260pr
265pr
270pr

m/27/5'11"/200
230
280
320
330
340
350 (Fail)
345 (Fail)

m/38/6'/185
230
280
320
330
340
350
360

300# fail
295# match PR

Start: 205*5, 225*3, 245*2, 245*2, 275*1, 300 F, 295 barely.

as rx'd

140kg
140kg
145kg
150kg
155kg (previous PR)
160kg
165kg

1. 325
2. 365
3. 365
4. 380
5. 380
6. 385
7. 390

M/46/6'2"/205

275
285
295
305
315 (PR)
295
275

Started out feeling weak - 225 warm-up felt heavy. I think I loosened up with the slower progression upward. 305 felt great and 315 was solid, but I promised myself if I got 315, I would come back down to make sure there was no funny business with the groin or the knee. As it was, the last two sets were really tough anyway. I think I had mentally checked out a bit.

Cash-out: 100 DUs for time. 1:29 (PR). Basketball shoot-around and dribbling skills.

Today, Jen did:

65
75
85
95
105
110
110

PR for her, she has never done heavy squats.

as rx'd

225, 245, 255, 275, 285, 295, 315

then did 1-1-1-1-1-1-1 bench press

1/2 mile jog
3rds cfwu

rx'd
185,205,215,225,245(f),225,235

22/m/199# Newbie

As rx'd:
225
245
255
265
275
285
295

Not sure if that's a PR or not b/c I haven't done back squats for PR recently. We'll call it a PR and go from there!

225#

I ran out of weight at the very small gym I was at so I just did 400# 10 times.

m/5'11'/225#/36yo

Olive Oyl-

These are one of those days where I'm happy to have "short, muscular legs"-- keep on truckin'! Your posts are great!

Awesome job power girl!

5'8"/165/25

195
205
225
235
245
255
270(PR) :)

CF warmup + weighted squats:
Coudn't remember what previous PR was, started low and kept form solid

As rx'd:
175 175 185 195 215(fail) 205 215(PR)

After a 3 month layoff I feel squishy. It's good to hurt like this again.

115-125-135-140(pr)-130-110

Cfwu
back squat:225 x 1
back squat:275 x 1
back squat:275 x 1
back squat:275 x 1
back squat:275 x 1 (fail)
back squat:185 x 3 decided to focus on form
back squat:185 x 3
bench press 3 sets 155x6

225
275
305
315
325
335
345(pr)

JRH
155,185,195,205,225,235(f)
NAH
135,145,155,195(f),155,185(f)

m/24/150lbs

205x2
225x1
235x1
245x1
255x1
265x1 (PR)
275x1 (PR)
245x1

235-245-255-260-265-270-225
Recent PR 260 (Dec 09)
Shoulders finally starting to loosen up a little. Hamstrings need loosed

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

Pretty happy with the PR(s), but I think I could have done more. My gym does not have a squat rack so I had to use a decline bench to get under the weight. It aint pretty...

m/38/250

20 minutes on elliptical
c/u x 3

225/245/265/275/295/305/315

m.23.175

245 x 7

Didn't push it today

m.23.175

245 x 7

Didn't push it today

first time...

m/20/160/5'11"

in lb's

135
145
175
185
225 pr
235 (fail)

225
245
255
275
275
275
275

185-225-250-260-275-280-285F (breathed out on the down motion, had to drop)

m/170

225
245
255
265
275f
275f
270

m/175 36yr

255x5
255x5
255x5
255x5
255x5
275x5
225x8
135x12

m/190

405 (with a spotter)
365
365
365
365
365
365

Would have stayed at 405 but my friend left and I didn't trust anyone else to spot me.

I didn't have access to a squat bar or rack so I subbed Angie. Its the first time I've completed her and after the CFWU it took me 58:30. I don't know how good this is, I suspect its pretty poor but I'm pleased none the less.

275
315
345
345
345 losing form
315 good feel
325 at the upper edge

Casey M/42/175 Paul M/16/135

135x12 95x12
185x8 115x8
205x5 135x5
225x3 155x3
245x1 165x1
250f 175x1
250f 180x1 PR

Nice work, son!

CFWU + BWU

Warm-ups at 100#.

143-143-153x5.

Ah, my weakness...

Post caught in a filter...

Story of me life...

m/38/76/210

135x10 FS
135x10 BS

205-215-225-235-240-225-225

PR by 10#

34 yom 225 bwt

agility ladder warm up (ROM and speed drills)

squat wod
255/275/295/315/335/275/275

backed off at 335 after feeling a twinge in my knee.

115
135
155
175
195
215
235 (F)
225

sorrrreeeeeee hammies

I maxed at my body weight for the first time!

45
55
65
75
95
115
125
135 (F)

I am thinking about starting the zone diet, and was looking for some qualified input? Any advice or info on it? Thanks

I felt strong today.

225
245
255 pr
265 pr
270 pr

I smashed my old PR of 250. I have been working on my strength lately and I think that it is starting to pay off. Total here I come.

365
385
405
425
445
455
465 (PR)

BS 5-5-5-5-5 (155-185-205-225-245)
FS 1-1-1-1-1 (175-195-215-230x-205)

m/29/185/6'

325 New Pr!

Thanks Mr. Simmons

235/245/255/265/270f/265f/245

different caliber today

as rx'd:

50 burpees
400m row
50 swings (40# db)
400m row
50 Ghd sit-ups
400m row
50 24" Box jumps

22:00

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, balance practice
Back squat 45lbs x 5-5 95lbs x 5 135lbs x 5 185lbs x 2

Back squat
205lbs x 1
215lbs x 1
225lbs x 1
235lbs x 1
245lbs x 1
250lbs x 1
255lbs x 1
3 minutes rest per set
Foam roll after
Compared to 090801: same

235, 245, 245, 255, 255, 265, 275

I'm still new to crossfit and though usually I "squat" around 365, I really tried to concentrate on going past parallel today for the first time. It made me realize that whatever I had been doing before wasn't exactly "squatting" as defined by crossfit. Good workout though.

Amy did heavy squats for the first time!

F/34/5'1"/128

in lbs
95
115
135
155
165
175
185 PR!!

Steve

M/32/218/5'11"
in lbs
135
185
225
255
275
295
315 PR

Nasty weather (again) in OKC, but I still managed to make it to the gym.

Warmup

415-415-415-435-465-495-520(PR!)

M/34/70/210

185#
205
225
230
235
240
250

That last one was about my limit, so this was a good progression of weight for me.

m/18/5'11"/165

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

wanted to try 235 but was scared after almost falling forward with 225 on my back. no spotter

M/38/170

315-325-335-345-335-325-325

Crossfit warmup
3 warmup sets
275
295
315
315
315 fail
295
295

3:35 1000m row warmup. 295,295,305,305,325,335,355.
20 reps of 185lb bench press, was challenged to do so.

225 x 2
245 x 2
260 x 2
270 x 1 (ties pr)

Been a while since doing back squats so it felt a little foreign. Worked on form and was happy with quality of all lifts.

More back squats please!

38M/5'10"/170#

W/U: back squat, 3x5 at 135-185-225#.

As Rx: 275-295-305-315-325(f)-325-325-325#.

C/D: (25# weighted strict pull-ups, GHDSU, back ext. to vertical, 85# OHS), 1x10.

New 1RM PR by 10#. All squats below parallel. Did one extra rep to make-up for the failed rep.

Decided not to go above 325# for a couple reasons. First, I wasn't sure I could do it and didn't want to risk a fail. I've read that fails can be detrimental to strength gains. Second, the 325# reps were just below parallel. I'm not comfortable increasing weight until I can bring it up from rock bottom (I took the failed rep all the way down and that's where it staid).

91 x 1
101 x 1
113 x 2
123 x 2
135 x 1

m/41/6'/192

275
295
315
345 PR
345
315
295

135 w u
225 5
245 3
265 1
285 1
285 1
285 1

All squats lowered to 90 degrees

m/31/220

225
275
315
335
365
395
405

newbie - first time going for a pr in a heavy squat

155
165
185
195
185
200
205 pr

felt like I could do a little more, but no spot and overall pleased with my progress

M/32/185
315
335
345
355
365
385
405

warmup
225
245
255
265
275
265
255

32/m/191

225
235
245
250
255
260
260

185
205
225
245
265
275 (f)
275

144,166,200,244,266,288,288
butt down to bench (only)

D
@ home
155 X 3
185
215
245
265pr (previous 257)
265
275pr
280pr

135/155/185/205/225/235/245/255 f
Lower back was still sore from deadlifts. Didn't want to push it and wasn't feeling it today.

315,355,385,405,430,450pr,

225-245-250-255-265-275(PR)-280(F)-275

135 - 145 - 155 - 165 - 175 - 185 - 195
Still haven't hit my max...

220, 230, 240, 250, 260 (PR), 245, 245

185,205,205,210,215,220,225

M/30/5'10/150 (MTN Warrior)

PR is 245 (not today)

45 x 10
105 x 7
135 x 7
205 x 1
225 x 1
235 x 1
225 x 1 (left them all the way down the power rack, someone made me laugh)
225 x 1 (HAD TO CUT RIGHT THERE, BODY WASN'T FEELING IT)

PRACTICED 3 X EACH ARM TRUE 1 ARM PULL UP (ASSISTED WITH A SMALL JUMP)

SANTI

295/305/315/325/335/345/350(F)

As Rx'ed
245
255
265
275
285
295
305-PR

5'10"/225/40

315
365
405
425
445

Crossfitting since August and squat up 100 lbs. Almost to PR set 20 years ago. Thanks Coach!

132
154
176
198
220
242
264

I haven't done back squats in years. I definitely need to get some bumper plates...just in case.

Comment #108 - Posted by: Bob Guere at January 28, 2010 10:12 AM

I hear you Bob. You are right; sometimes we can overreact. Kudos to King CrossFit. I'm certain that they will be a successful box because the main ingredient in any endeavor is to believe in yourself and convey that belief. I certainly saw that in the video.

315
335
355
375 PR by 5lbs, been stuck for a long while so pretty happy.
385 Fail
380 Fail
315x3

305
345
385
410
450
450
450

time to purchase additional weight

bw-201

225
225
245
245
245
265
265

275
315
315
320
320
325
330

225-275-275-305-315-325-345
Smith machine 1/2 way down

225
315
405
425
455
475
495 (PR)

I suprised myself today with this. Been drinking one gallon of milk a day for the last four weeks and have only gained five pounds, but my lifts have gotten better.

M/64/197-Back Squat 1-1-1-1-1-1-1 reps
225-275-275-275-275-275-275-Need to get a little deeper, but PR nonetheless!

59/M/205 - 225, 235, 245, 255, 265PR

49/F/127 - No back squats - 50, 40, 30, 20, 10 reps for time of; walking lunges, box jumps @ 13", pushups - 21:16

hey everyone, I am sorry that the kettle/bell swings were not perfect but in other news these guys built a cross-fit gym in their garage and then invited all their friends and neighbors to come and work out with them. I remember when I was growing up in the 80's we would have street parties and impromptu softball or road hockey games. Now my friends who have houses in the suburbs either barely know or actively distrust the other people on their street.
I wish the king crossfit guys lived near me.
I would workout there, meet other fun active people in my community, and take my chances with the KB swings.

back squat after basketball limited time so i added reps/decreased sets

3@95
3@115
3@145
3@165
2@175

m/36/6'4"/220

315
325
335
345
355
360
365

275
285
295 (PR)
305 (PR)
305
295
295

m/24/6'2/220

265
285
315
325
345
365
385(PR)

Started warming up for the Back Squat WOD 3x115, 3x135
did 1x155 and stopped as I just didn't feel like it was going to end well (PR is 175)

changed to a ladder of 1-2-3-4-5-6-7-8-9-10 Clean and Jerks @75# with 5 pushups in between. C&Js unbroken. Took 2-3 min rest after the sets of 5 C&Js and higher. Not timed.

Did Tuesdays work-out first.
315, 325, 335, 340, 345, 350, 355(PR +20#)

Scott m/49/6'/210
205-225-235-245-255-265-275

Janet f/51/5'9/160
135-145-155-165-175-185-205PR

M/26/140/5'11"

215
225
235
245
255
260(PR)
245

225
245
265
295
325
345
365 PR

255 (lbs.)
275
285 pr
300 f
290 pr

aloha

M/26/175/5'4"
I did 5 sets of 3 @ 275

255-285-255-255-255-255-255.

PR by 5#.

89 double-unders, PR by 7. Almost to 100!

Shawn 34/165/5'9"
PR'd at 300lb

Kyle 26/160/5'10"
PR'd at 295lb

Julia 27/5'4"
PR'd at 165lb

Amber 22/5'3"
PR'd at 140lb

today was a good day for lifting "heavy"...love getting a PR's across the board!!

www.crossfitjulia.com
Louisville, CO

M/25/150#/5'7"

WU on squat with Samson Stretch

1. 275#
2. 285#
3. 295#
4. 305#
5. 315# (F)
6. 310#
7. 315#

Still working towards 325# (p.pr) with good form

f/20/122/5'6"

180
180
180
180
180(prev. PR)
185
190new PR!!

didn't think i could get 190lbs up, & it was a struggle, but i kept good form for sure, and did it! yay!

315 PR

5K 27:24 warm up pullups w/ 25lbs.

225
255
275
295 PR
315 PR
325 PR
335 PR Hell Yea.

3 mile run for a warmup to get my legs back to life

225
245
255
265 PR
275 PR

Been doing crossfit for 2 weeks and never really squated before this so these gains have been awesome so far

315
325
330
335
340(m)
340(PR)
345(m)

Got up to 305 lbs.

M/25/5'9"/180

Back Sqt 1-1-1-1-1-1-1

275
275
285
295
295
305
315

Didnt pr or fail but I want to get my sqts deeper before I add more wt.

DO WORK!!!

I stand corrected. Good eyes, I missed that one. Now I see the safety line.

January 28, 2010
Thursday 100128

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

I almost didn't do this workout because I had to take care of some music business for tomorrow's Haiti benefit concert but I still made it to the gym at 11 P.M.

225-245-265-275(F)-245-245-245-245

I wanted to see where I was with my shoulder press and I got to 125, 10 lbs lower then my PR but hey, its still okay from 2 months off... my back squat is down also but not that far off either...

"PROPS TO THA FRAT!!!"

Franiel

m/37/185/72"

245/265/275/285/295/300/305

in kgs
Back Squats
95
100
110 (new PR)
115 (F)
110
112.4 (F)
110 (F)

Front Squats
90
95 (new PR)
100 (F)

225, 235, 245, 250, 250, 250, 250
then did 2x5 clean pulls (225lb), 1x5 snatch pulls (185lb), 5 bar muscle ups

165-185-205-535-285-285

WOD B/S 1-1-1-1-1-1-1

125kg-125kg-127.5kg-130kg-130kg-132.5kg-135kg.

All,low bar,did high bar up to 110kg,then had to change to low bar,after back down to 100kg for reps and speed work,got 21 reps nae bother !legs were fine to carry on,but lower back said no !,after m/ups.

135 (lbs)
155
185
195
205
215
225

295
305
315
325
335
345 (fail)
325
335

345 was my pr from last time back in June. Couldn't quite pull it off this time. Stalled half way up. Intensity wasn't really there. I blame my lame breakfast.

f/24/5'5/115

never did this before so i got scared and started with just the bar so:

45
75
95
115
125
130
130

275-285-285-285-285-285-285

155

26/m/200

135x5
185x3
225x1
255x1
275x1
295x1
305x1 (pr) - old pr was 285

also did 225x20 to rep out at the end

33/m/184 lb/ 5'8

225
275
295
315
335
355(PR)
335

m 43 5'9 170
133
157
177
199
221
243f
243pr

M/32/6'3"/200

275
285
295
305
310(PR)
315(PR)
225

205# all reps.
Nursing a hurt knee.
then 30 k's to e's
then 50 Push ups
then 10 Min X trainer
then 50 Sits

Rest day, doing Smolov squat program till shoulder tendinitis clears up

225-245-265-285-285-285-285

btw: 160

275, 295, 305, 315(PR), 305, 295, 295

335
365
365
405 pr
325
325
315

m/31/5'9/155
a2g

135
155
175
185
185
195
205

m/20/6'1"/170

doing my squats almost a2a,

205, 195x2, 205, 215f, 205, 205, and then @90degrees, 315, could have gone heavier on those but did not have all day.

m/33/220

315
385
405
435
485
500

Back Squat 1-1-1-1-1-1-1 reps

80kg, 85kg, 87.5kg, 90kg, 90kg, 92.5kg, 95kg (pb)

Pleased with the pb, wee happy dance, would love to get 100kg. Got tired from swapping all the plates.

Good Fun

Olive if your on f/b, look me up.

335
355
375
395
405

23 / M / 5'9" / 135lbs

3 rounds for time of
95lb clean and jerk x10
20 decline bench sit-ups

24:31

I was going to do GHD sit-ups, but two guys dismantled my makeshift GHD bench, so I used the decline bench instead. Ah well.

165
185
195
no spotter so did i moved to a smith machine then promptly pulled my left groin at 160 plate weight.

M/34/80
29/01/10
7 x 130kg

Haven't squatted like this since high school (6 years ago) and my all time max then was 365. I'm well on my way back to that number thanks to Crossfit!

205-225-245-265-275-295-315

m/23/185#

M/28/6'0"/190
3x295
3x295
3x305
3x315
2x315

DanaC
F/27/5'9"
3x165
3x165
3x185
2x185
3x185

45x5
135x5
185x4
205x3
225x2
245x1
255x1
260x1x 7 sets

Finally able to do full ROM after surgery on leg!!
top part of leg didn't hurt at all, but the lower part of leg burned! Also didn't realize it was 7 reps (since when had it not been seven reps...my bad)
45x5
85x5
95x5
115x5
135x5

age 20 bw 170

worked up to 295 then failed at 305

32/M/128lbs

225
225
235
235
235
245
245
Total 1645

225, 245, 265, 285, 290, 295(f), 225x5

M/22/167#/6'

W/U:
10x 45#
10x 135#
5x 185#

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

I cut it sort because I was running out of gym time plus this was a really crappy WOD for me today so I stopped after 5 sets.

275,275,285,275,275,265,265

Warmed up the squat, then...
291 good
311 good
321 good
331 good 1# PR
335 good PR
340 good PR
345 good PR by 15#!

Didn't get to failure, but was stuck in the middle for a few seconds on 345, almost failed, but drove through, so I know I hit my 1RM there.

Dreading tomorrow's time priority bodyweight work...

High Bar Back Squat:

135 x 3 x 2
185 x 3
205 x 1
225 x 1
245 x 1
255 x 1
265 x 0

135 X 5
185 X 3
225
245
265
275
225 X 4

185
225
245
265
275
285f
275
missed matching record but all squats were "butt to floor" this time.

m/23/5'9"/164

Back Squat
225
285
335
345
355
360
370

Power Clean make up
135
165
195
210
220
225 (f)

F/24/150

95-115-125-135-145-150(little shaky)-150

Previous PR 265
This time 185-225-245-265-275-285(f,f)

m/57/5'10"/180

135-155-175-195-205-215-225

Some gas left in the tank, could've gone higher. Did 3x10 155# BS, 135-155-175 dl (x10), 5x10 ring dips, 5 L-sits, 30 second hold.

jmsny111752

185 - 205 -225 -245 - 275 - 275 (limited motion)- 245

195, 195, 195, 195, 195.

hiney hurts now.

reffed basketball game
cfwu (3 strict pu's/round)

135x6
225x5
275, 285, 295, 305, 315f, 310, 315f

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Back Squat 135-155-175-195-205-215-225

2010-01-30: 260pr am gym, felt good
2009-12-18: 3X230(pr)
2009-12-12: 250pr on CFT
2009-11-05: 245pr on CFT
2009-10-13: 240 on CFT
2009-08-01: 235(belt)
2009-06-10: 240 - smith machine on course

m/178cm/89kg/34y
100(220)
110(240)
120(265)
130(285)
135(295)f - almost
130(285)
130(285)
PR is 140(310) - no improvement in 6 months

m/32/5'9"/175

225
235
245
255
265
270
270(fail)

31/m/5'10"/210

225
275
315
315
315
315
320(f)

24m/170lbs/70"

225
245
265
265fail
245
245
245

250
275
275
285
285
295(f)
295(f)

35yom / 206lbs

Back Squat 1-1-1-1-1-1-1 reps

225
235
250
265 (PR)
270 (F)
245
245

Have been a little dinged up, so I wasn't sure how this would go. I did a scaled-back warmup of just squats and sit-ups to allow my shoulder and pec to heal. Felt good until 265, and then knew Iw as close to max. Went up 5# and bottomed out on the next set, but my spotter wasn't paying attention, so I tweaked my lower back. Dropped down a bit on the last two sets to be safe.

m/22/160

135 x 10
185 x 7
225 x 3
245 x 2
265 x 1
275 (f)
(225 x 3) x 2

135
185
225
265
225 x 3

m/22/160

135
185
225
265
225 x 3

m/22/160

As Rx'd "ass to grass" on each one

405
415
420
425
430
435
405

No PR today, not even close. Getting over a nastey cold. Probably should have stayed in bed, but missing crossfit drives me crazy!!!!

57-61-63-65(PR)-67(PR)-69(PR)-71(PR!)

175 185 195 200x4

27m/185/74"

First time really going ass to ankles

185
205
210
215
225
230
230 (immediately after 135 x10)
Could have done a bit more, but was working out alone, didn't want to hurt myself if I failed.

C-
185-195-195-205-210-215-220

M/50/165
shoveled snow 20 min
30 lunges
squats 1x135x5
1x177
1x199
1x223
1x251
1x272 (back made funny noise)
1x223

225
235
245
255
265
275
285f

still getting it back, right knee still hurting from skiing.

cfwu x 3 (+90 pushups)

137
181
208
208
218
218
218

Back Squat 5x5 @ 75% (230#)
1 minute rest between sets

can bump up to 235 or 240 next time

BS 300x3 to 13" box.

Passed this mark many times but never with the quality movement I feel like I have now.

Low bar back squat - awesome for hip drive, but judas the shoulder pain ...

(1/29 out of sequence b/c of torn callus)
1x225,250,270,290,300,300,300
Back & hams pretty tight/fatigued so 300 was pushing it. No way I could have approached my pr of 335 today.

1/30
Added onto CF SB
SQ WU bwx10; 45x10; 135x5
SQ WOD 165x5; 175x5; 185x5; 195x1; 205x1; 215x1; 225x1; 235xf

CFWOD from 1/16 sq/pullup/sq/pushup ...
Did even complete the 1st rd as Rx. Did 2 rds to get in pushups.

275
295
315
315f
Something felt off in my back, so I dropped the weight to concentrate on form
275
275
225

AM: Group Power class 1hr

BSx3:135-225-275-315-345-365-385-225

first time doing heavy squats since my hamstring pull, didn't do full depth on heavy sets.

PM: 10k treadmill run 49:30 (25:20 5k) CC setting

later,
b
m/33/5'8-1/2"/165

275
315
325
330
345(fail)
315
275

going wayyyyy low felt weird kills me. kills me softly.

strength days always the best - pushes the mind.

started off with 1 mile run test - 5:49

great rush of adrenaline

3 rounds of CFWU

Squats

5 - 225
3 - 235
2 - 245
1 - 265
1 - 275
1 - 285
1 - 295
1 - 305
1 - 305
1 - 315

Should concentrate on getting lower on these squats - I do go parallel but below parallel is the standard I know. Also expending less energy to lower the weight - thinking too much about the lift and not just doing it.

back squat x 1:

235
255
265
275
225 x 5
245 x 3
265

275 01/29/2010
265 08/01/2009
275 06/10/2009
270 05/25/2009
255 04/10/2009
265 03/10/2009
255 01/25/2009
245 10/25/2008

back squat 5 x 3

95
105
115
115
125 (PR)

200
225
235
240
245
250
235

Awesome. I stopped CrossFit for a 4 months, came back and still did my PR. Good.

m/31/210
225x5
255
275
275
295
295
295

did 5x5 Back Squat

100kg
105
110
115
115

repeated the 115kg as I felt this was heavy enough and I wasn't dropping down below 90 degrees any more. Have a mental block about it I think, whish is silly.

then did 3 sets of
25 Back ext
25 GHD

6 mins 58

poor facility = poor effort

185-205-215-235-235-245-245

225-235-245-255-265-275-275

23/m/175lbs

285-305-325-325-325-325-325

m/24/210

Not done.

7th CF WoD
Squats, in Kg
70
80
90 - bit of wobble forward on the way up
90
95 - wobble
95 - wobble
95 - worse wobble

PR: 95, previously 80 Kg.

Theresa:
warmup sets: 65x5/95x5/135x3
work setsx1: 155/165/170/175/180/185(f)/185!

275
295
315
335
365
375
385pr

295
315
335
345
355
365F
335

225
275
285
295
295
305
315

Did it at 3 after work

20 min cardio then wod as rx'd

1 - 185
2 - 205
3 - 225 (hard)
4 - 225
5 - 225
6 - 225
7 - 225

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

CFWU
WOD
135, 155, 175, 185, 195, 205, 215, 225

225, 250, 275, 280, 285, 290, 295(f)

225
245
265
305 (f)
285 (tied pr)
295 (f)
225 x 8

@ the sweatbox
as Rx'd

185
205
215
225
235 (f)
185x9
185x8

245,255,265,275,285. 2 sets 225x5 cool down

100kg
100kg
100kg
110kg
110kg (f) - Deepest squat attempt
80kg (relief squat- thougt lega were shot but should have gone heavier)
90kg (could have gone heaver again)

as rx'd

265
285
305f
295(w/spotter)
295
300(w/spotter)
300(w/spotter)

275
295
315x5

I was supposed to have done this today 2/1/10.

I was also supposed to have done the 1 rep clean, bench press, and OHS WOD on 1/30/10 and missed it since it was my birthday.

So instead of doing the back squats today and I did the 1 rep clean, bench press, and OHS.

Back squat PR = 275 on 090801

215
225
230 PR
235 PR
240 PR
245 PR crazy!
250 (fail)

This was fun, I thought I'd be done at 235 so I am very happy with this.

48 / 178

185-205-225-225-225-225-225

m/38/185/5-10
225-275-315-335 help up -315-315-315.

all in all a good effort after yesterday CFtotal2.

305-325-335-350-360-365-375F

135
140
145
150
155 (body weight)
160
170

Back Squat 1-1-1-1-1-1-1 reps

225-230-235-240-230-230-230

Compare to 090801

225-225-225-225-225-225-225

Back squat: 1-5-1-10-1-15-1

255lb x1
205lb x5
260lb x1
175lb x10
265lb x1
145lb x15
275lb x1(f)

30/m/71"/175#/Camp Taji, Iraq

CFWU x3
135
225
275
305 fail
300 fail
295 no problem
300 fail (sad face)

Really wanted to hit 220, but was a bit wobbly on 215 and didn't have a spot.

CFWU, 132 x3, 154 x3, 176 x3, 187, 198, 209

215 PR
215
215
209
198
198
198

[215]

m/36/5'9/177
CFWU-3. Reg. Superman. Burgener. DU
WU - 225x5
295,305,315,325,335,345,355-PR
Bob there to judge depth.
Dumped load and tweaked knee a little bit at 345. Think upper body just got lazy.
Maintain lumbar curve, chest up, knees out.
8/1/09: 295,305,315,325,335,345,350
6/10: 295,315,325,335,340,345

WU
Back Squat
225/5 wu
250/260/265/270/275/285/295
M/49/193#/72"

23.m.140.65"

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

Last Time:
210, 215, 220, 225, 225, 225, 225

Last PR:
220, 220, 225, 225, 225, 225, 225

1/2 ass in kk, no bumpers, no spotters.

245 (F)
235
235
245
255 (F)
250
245
The first one I failed but I didn't let the bar slide down my back a few inches. The rest I did and it seems to help a lot. Anyone know if this is considered cheating?

225-225-225-225-225-275-275

225-225-235-245-255-255-265

CFWU followed by wod as rx'd

wu 154 x 10
1. 264
2. 286
3. 308
4. 308
5. 308
6. 308
7. 308
WD 154 x 10

Worked on form.

cfwu
154 x 10
264
286
308
308
308
308
308
154 x 10

325

48/M/184
225x1
245x1
255x1
255x1
265x1

225
245
265
275
285
305
315 (pr)

20/m/5'11"/167

185
225 x 6

135
185
225
275
275
275
315
315

kept it light

last time: 155 wobbly form

Today:
s

CFWU x3

bar (x3)
65 (x3)
95 (x2)
135
145
155 (ok form)
165 (not low enough)
155 (wobbly)
155 (fine)
155 (bad at the bottom)

cashout:
leg extensions 100(12)-115(10)-130(8)
0.5 mile run
500m row
stretching

M/41/197/6'

205
225
235
245
255
260(f)
260(PR)

BW 196

185, 195, 205, 210, 215, 185, 185

215
220 PR
220
225 PR
235 PR
235
235

225
235
245
255
265
225
225
high bar this time

29/m/185

295
315
335
345(f)
315x2
325

M/25/5'9"/195

255-265-275-285(f)-285-285

44/m/196

Worked out alone today so changed it up.

1/2 mile run/20 pushups/20 situps X 4

Did not time.

34 year old male

315 x 7

Last time had a few 325's in there but couldn't manage it today

M/34/170

Back Squat 1-1-1-1-1-1-1 reps

95(3)-115(3)-135(3)-145(2)-155(2)-165(1)-165(1)
stripped the weight down to the bar and did 20 reps.
Worked on good form and complete range for all...but still pathetic weights.

275,315,365,395,425 (pr),375,375

135x3,185,205,225,235,245f,240f

135x3,185,205,225,235,245f,240f

CFWUx3
BWU
WOD: Back feeling iffy n weak so went much lighter than normal. 225,275,315,315,225,225,225

warm
40x6
50x5
60x3
70,80,90,100,100,100,90

reset due to 2/2/10 injury

225, 245, 255, 265, 270, 275, 280