Gonna hurt, but in a good way!

Looks awesome but what kind of percent of 1RM should you look at or ballpark and enjoy?

Is this Louie Simmons' style speed work? 60% of 1RM?

I remember doing a program that was very simalir based on a Soviet program, we trained at around 80-85% load over the whole session.
But that was just me and my coaches decision.
Cheers
JOn

Awesome work Laura! So much for saying tall people aren't built to deadlift!

Brilliant Laura DeMarco, love that happiness when someone gets a p.b. on deadlift or whatever.

M/30/5'10/149 (MTN Warrior)

HUMMM!

Good thing that all I did yesterday for rest day was practice with profesional help the form of the Overhead squat, hopefully it helps on this one. after almost 2 years came to find out that i have Buttwink. i wish i could go to one of the certs. HAVE A NICE ONE!

SANTI

Wow Laura! That was crazy sick!

WOD 3... 2... 1... GO!!!

NICE!!! This will work, until I get used to the new base gym. Any CFers at Moody AFB or Valdosta Ga, hit me up.

DO WORK!!!

So, am I going as heavy as I can possibly go or going for max power development with a lighter load? I think I might try 315 because it's my 3RM! Is that too much?

Will do it in the rack from bottom position. Less weight (between 315 and 350 for me) but no momentum to build on. Brute strength, especially on the hips.

DeMarco is the real deal!

Just starting out, but so I am clear it is 2reps of 10sets, jumping and landing position as posted with a 60 sec time between reps?

This has got to be a Westside style Dynamic Effort set. 50% of 1RM if you haven't done it before. Each rep has to be done as quickly and explosively as possible of you won't get the training effect.

"or" you won't get the training effect.

I have seen this style of rep scheme for squats in CrossFit Fairfax's programming recently.

Panther CrossFit won't be wodding tomorrow due to the crap roads at The University of Pittsburgh shutting down school for the second day in a row!

LAURA DE MARCO = AWESOMENESS!!!!!!

are we supposed to move up in load or stay at the same weight?

I would recommend 75% of your 1 RM. We have done this workout before at that percentage. Maybe toward the last couple sets, go up a bit.

Frank,

Unless someone can correct me, I am sure there is no jumping and landing. That illustration is for snatches, cleans, etc.

This looks really similar to what we did at Wake Forest when I was there about 6 years ago. Our strength coach, Ethan Reeves, did a lot of this type of "density training" where we would do tons of low-rep sets, focusing on form and power rather than burning out. We actually finished the summer training with a day where we did 50 sets of 2 power cleans (with about 200 pounds for light guys like me), starting each set on the minute.

Interesting to see all these new types of stuff popping up on the main page.

I agree with #17 Chris S. Should we do all 10 sets at a particular weight/% of our 1RM? Or should we be using the add-weight principle?

jeeebuz.... that wuz awesome! congrats Laura!

Laura, WOW! What else is there to say. And the WOD looks fun (hard) also.

well done to laura on the great DL, and i know perfect form can't be maintained on 1rms, but she started pulling with an already rounded back and kept it there - it almost made me want to cry. Impressive as hell effort, but if it comes at the cost of a serious spine injury it's not worth it.

Awesome, Laura!

Great job Laura. That was amazing!

LOVE IT LAURA! CONGRATS!!

#24~ She'll nail the form to perfection, no doubt!! I competed with her in Aromas 2009..she's a competitor who will work and work until it's just right.

Great Job Laura! Lets watch that form we need to stay safe even on the 1 RMS. But an amazing performance.

Great job Laura :)

I do this same rest 60 sec between as
3-3-3-3-3-3-3-3-3-3, helped my form on BS.

Erin

Maxing is great, but not at the cost of technique. Train smart

Congrats Laura...I remember 185; 370 is more:)

#28

I'm glad someone mentioned form! Great effort Laura...

I don´t have a rack or a spotter. What can I sub?

Awesome pull Laura!!!!

Dude, that was great Laura. The last thing I want to be is a buzz-kill, BUT, the arch you had in your back is a little scary, especially with weight that big. I'm certain you already know this, but that's how folks get hurt. OK that's all i'm going to say... that and, GOOD JOB on getting it up. Just be careful.

Nice job Laura. WOW!

I love these type squat workouts. These should not be slow grinding reps, keep the weight light enough that you can move the bar.

Coach Reeves density workouts are good stuff, he used to post alot of info on DD years ago.

didn't see this as a question. do we rerack the weight between sets or leave it on our backs?

thanks

rerack between sets

I found this site helpful for my decision to use 60% max

http://gubernatrix.co.uk/2009/02/speed-work/

I realize there has been lots of Louie Simmons videos on the Journal of late and this rep scheme would work for his speed training style but I'm pretty sure that if HQ wanted people to do that, they would have implied it in the WOD description. As it is, I think you would approach this the same way you would a 1-1-1-1-1-1-1 or other such rep scheme that pops up on the site more commonly.

#42

I believe that the specific mention of short rest times indicates this is a speed day, not a max effort day. Rest would normally be 3-5 minutes, if you do max weights on this one with 1 minute rest, you'll crash and burn after 2-3 sets.

Do you think 325 lb is a sufficient amount of weight for this workout?

When you're a lady that can deadlift 370 lbs then you're probably strong enough to withstand a deadlift without perfect form. Those who display their efforts and achievements will always be criticized by those who don't.

Newbs should just do 3 sets of 5 across. No point in doing ten dubs, using percentages, DE method etc. if you are not hitting 2X BW for a single yet.

Also it is impossible to pull a 1RM DL with a perfectly arched back, hard to tell from that angle, thoracic spine rounded for sure, but it is a lot less prone to injury than lumbar region.

Remarkable weight laura. I'd back off and work form for awhile b4 trying that again. Looked like your back did a bit to much work. Either way.... Congrats on building some monster DL strength!

I plan to start my squats @ 70 % pyramid up to 2 rep max, stay there for set 5 and 6, then work back down to 70 %. That's my take. Positive Failure = Success!

That was an excellent pull. Her form was just perfect as well if she is a round back deadlifter. Everyone does not deadlift with a flat back. Russian lifters have noted that a round back is shorter than a flat back and a shorter back is a stronger back. Konstantin Konstanivos who owns 948lb world record dl in 275lb weight class got upto 340Kg switched to the round back method and increased to 390kg in seven months. Point being if you have nothing to say positive or constructive about someone lifting close your mouth because you probably can't even lift half the weight she did. Good job only thing I would say is you should lower the weight back to the floor rather than just dropping it as that quick drop can cause injury.

Can anyone give a definitive answer on what % of 1RM we're supposed to attempt for this WOD?

Me: 43yo/M/5'10"/180lbs/11%BF

This is my 31st Named WOD of the year Jason 22:44

Warm Up, Greg A's WU + a few bar muscle ups.

WOD: Jason 22:44

Squats, jump at the top.

Muscle Ups: I did bar muscle ups putting my left elbow high first.

The first three rounds were a good METCON until the MU's on the third round. Then it changed to a more strength bias with the MU's taking a lot more time to complete. I need to work on getting my elbows back and to working through the transition in a more controlled fashion.

Have, Fun, Train Hard,

Billy

Laura DeMarco--FANTASTIC!

Carole and Kevin

Nice work Laura.

Incredible load you lifted.

Yeah, wasn't perfect - but with that heavy load it will be hard to stay perfect.

Squeeze those shoulder blades together.

135 135 135 135 135 135 125 125 125 125
As for the DL...wow! Impressive no matter what, but a couple of thoughts: As a therapist I am well aware that, regardless of strength, interdiscal pressure (pressure on a disc that indicates it's likelihood of rupturing/displacement) is at its max with forward flexion and weight in hands (ie a rounded spine). Thus, this deadlift position is absolutely indicative of the position with highest chance of back injury to the discs. On a personal note, my hubby just had surgery to replace two severely herniated discs with artificial discs the cause of which was heavy DL with a rounded back. His surgeon just finished operating on the cervical spine of another guy who did the same thing with heavy DLs.

about the picture:
That is reassuring. I thought it was better to keep your feet straight forward on the landing.
i have always tried to correct myself when doing cleans and snatch.

Great lift Laura! If you're commenting on her form, you know nothing about weightlifting or true 1 RM's

that wasnt pretty, but it was awesome

Nice pull Laura!

WESTSIDE ! ! !

I am still confused what does it mean 2-2-2-2-2-2-2-2 do I do two then add more weight. Then stop when I reach the number of reps posted or how exactly does this work. Can anyone help me out

2-2-2.. usually means you add weight every round, otherwise it would just read: "2x10"
I am a little bit intrigued by the 60 second rest. All I can interpret this to mean is that we are not necessarily going for our 2 rep max, rather trying to find the max weight we are able to move FAST.

But can anybody from HQ confirm or deny this?

http://journal.crossfit.com/2009/04/squatting-outside-the-box.tpl
Great link describing the 'point' of a workout like this.

what is Laura´s height and weight?

this is crossfit, if you follow some stuff thats been in the journal you would say this is classic westside dynamic effort day but my guess is that hq want people to do this in a variety of ways and see what feedback they get otherwise more explanantion would have been given ??? However you do it its highly likely this is different for a lot of people and thats the point

185-185-185-185-185
225-245-265-275-275

never felt like i got quite warmed up right; hips felt out of line. probably should have warmed up better then started at 275 and seen how long i could maintain.

Laura-
That was crazy! Awesome performance. It looked to me like you had at least 10 more pounds in you. That 370 went up pretty quickly. Strong work!
-Charity

Soz guys am new and thick.
RM? DL? %? can anyone elaborate please.

Ste
BFPO

Geez people do you know read the journal or google Louie Simmons Westside methods. 50-60% 1RM for usually 1-2 reps for 8-10 sets. The focus is bar speed. See this is the crap that gives CrossFit a bad rap. No one does the research and they are going to load the bar to max or whatever and attempt to do these with max weight and then say they were hurt doing CrossFit or worse some no talent trainer will do the same.

STUD!

if you are going to use the DE method in a workout, you need to specify percentages. Too many people are going to do 90-95% of their 1RM with this workout and end up hating life.

Doing a 10x2 with 60 seconds of rest needs to be around 55-65% of your 1RM, depending on your level of training and your max lift... then again this workout will be pointless for a novice lifter.

The novice needs to worry about getting stronger first and has no real need for speed days, nor would they be of any need for them.

Plus, Laura pulls more than most men can... awesome lift Laura, keep getting stronger.

That is over 200# more than she weighs, of course she will have a rounding of the back, how many people can pull a heavy max with a perfectly arched back? Not at that weight (relative).

sure glad i read the comments section :)

Damn! That's one hell of a lift...i think she could get another 10-15 lbs based on how easy she seemed to get it. Great job!

#66 Michael,

I've made the mistake of using recent videos and articles to justify how to approach a loosely worded WOD (the one hand Fran variant WOD a few weeks ago). With no further guidance, it's only a guess what the Mainsite wants from this WOD.

For all we know, this is a variation of the games where each deadlift increased 10 pounds. Yes, it makes sense that this should be 50% to 60% 1RM with explosive lifting. Problem is, nothing in that WOD mentions that. It could be just as legitimate to go for a 2RM PR.

Still, if I were doing this, I'd go for the speed lift and use 40% to 60% my 1RM through all 10 lifts. That's based solely off the recent Louie Simmons videos.

There is much talk and form and how it relates to injuries but the truth is that much of it is based on misconception and rumor. People believe that perfect form decreases injuries but as a competitive O lifter, physician, and strength coach with an MS in sports medicine and biomechanics, I am still unsure if it's true. I do advocate good form but I've seem plenty of injuries with great form and plenty of great, injury free lifts that were ugly as hell. I often think the fitness industry spews all this stuff because they have to sell something, then it just becomes gospel.

I'd rather coach an athlete with great intensity than great form any day!

use 50-65% of you 1 rep max folks.

The WOD says post "load(s)", which implies a single load across the board or an incremental increase in loads. There is no mention of percentages or speed. Only reps and rest. It's about doing the most work. It's up to you. What do you want to do?

Comment #72,
I see where you are trying to go with that, and your not entirely wrong but can you honestly say that its coincidence that this shows up after inviting Louise Simmons to do seminars? I beg you go all the way back to CrossFit WODs from 2003 and tell me if you see a rep scheme that has 10 sets of 2.

Comment #76,

If the mainsite was aiming for the speed work-out, and I think they are, they should have been more detailed in the WOD. Reason being, the Louie Simmons videos were for subscribers only w/ exception of smaller free clips.

To anyone else: Now, if you're not a subscriber, you should plonk down 25 bucks and become one. These videos have been great (The detailed 2009 Games videos alone worth the price of admission). I've been so impressed with the recent videos on Louie Simmons that I changed my approach to strength based WOD's. You watch those then it's easy to see why we're saying do 50%-65% 1RM for these.

It's the Power Lifting equivalent of 10x 40yd dashes w/ 60sec rests in between. Sounds easy till you after you do it.

Traveling in the UK for business. Only a Smith Machine in the gym so sub'd 28kg dumbells for 2x10 front squats.

can we get an official ruling from crossfit hq on how this WOD is performed???

Laura!!! Nice you got 380# no prob next time.

Where the hell is bingo

up to 245 x 2 max

60% of 1 rep max
189 pounds x 10

80kg-80-80-80-80-80-80-85-85-85

Pretty awesome wod, working with hip soreness so was a lot lighter that the 85% of 1rm I wanted to work - look forward to next time.

m/44/80 kg

Back Squat 2 x 10, 60s rest:
90 kg (198#) Rock Bottom OLY style.
Warm up those glutes!

135 x2
185 x2
245 x2
275 x2
295 x2
315 x2
335 x2
345 x1
315 x1
225 x2

80 kg x 2 x 10

This one felt a bit easy.. That is about 60 percent of my MR as suggested. Oh well, i trust it.

m23/6'1"/163 lbs

Crossfit Sri Ram Ashram, India
We discussed how to do this WOD, went over each of the options discussed on the board. Remained unsure and then just did something
Gautam started at 65kg and ended at 90kg
Bachendra started at 60kg and ended at 78kg
Arvind started at 70kg and ended at 108kg

32/m/190

as rx'd

All sets at 225#

Planned on going up, but my hamstrings are still smoked from the last three days. 225 was tough enough to manage.

FYI...Louie isn't mentioned anywhere in the WOD post. Coach has HQ has always posted very specific WODs. Just do the WOD as prescribed.

185x2 225x2 265x2
195x2 235x2 275x2
205x2 245x2 285x1
215x2 255x2

People want the "official word" from HQ. Ready?

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

That's it. The official word from HQ.

Now, what does that mean? Well, I think B. Rhaly (#75) said it pretty well:

The WOD says post "load(s)", which implies a single load across the board or an incremental increase in loads. There is no mention of percentages or speed. Only reps and rest. It's about doing the most work. It's up to you. What do you want to do?

Now, if it was me, and I had been watching the Louie Simmons videos in the Journal, I'd probably use this as an opportunity to experiment with one of his speed day principles at a fixed percentage of my 1RM. That is, unless I was pretty new to barbell training, in which case I'd have two buddies with me ready to add or subtract weight as I moved through the ten sets. Or maybe I'd start at a moderate weight and see if I could add a little weight for each of the ten sets, making the mental game the toughest part. But if I was on the road and had no access to barbells, maybe I'd do 100 burpees for time in my hotel room. Or maybe... See where this is going?

CrossFit is a thinking person's program.

Ditto #54.

Awesome job Laura.

315/315/320/325/330/335/335/340/340/315

M/42/5'11"/180

185# (~80% of 1RM)

Could have gone heavier.

125-125-125-125-125-125-125-130-135-140-150
1rm of 215. Should have gone heavier. Maybe 135 or 140 for all ten

Maria - 190# (80% of 1 rep max..but felt too easy even after the 10 rounds..should have tried it heavier!)

Hans - 335# x 8 rounds, then increased to 355# for last 2 rounds...he ROCKED it today - great job Hans!!

95
115
135
145
155
165
175
185
195

Did front squats instead b/c don't have a rack at home to do back squats. R wrist killing me and back still a little tweeked from dl the other day. Oh well.

I have been programming these WOD's for my box. I have been going with % of 1RM. When I first started doing these I found 60% and 65% being way too easy. I have read Louie's "Westside Barbells Book of Methods", and I am reading it again for the second time and going to his Seminar next week.

The second or third time I watched one of his Journal Articles he mentions using 50%-60% of 1RM for speed, BUT when training without gear( suit, knee wraps, and power belt), he mentions the per centages go up in the Pendulum Wave to 70%,75%,and 80%(8 sets instead of 10 for 80%). Most CrossFitters do not use this gear, so I raised the percentages after doing the CF Total last week to get everyone's back squat 1RM current..

I am still learning these methods, and the response from my clients has been very positive. I am not claiming this is the right or only way to approach this workout, but I wanted to share what I have learned from doing this approach for the last month.

Have fun with it, and it awesome not having to change the weights for every set you do. It rolls really quickly.

F/23/165/5'7"
135 135 135 135 135 135 135 155 155 165

Should have increased wt. way earlier on at about set 4 or 5....that's ok I know now for next time!

295
300
300
300
305
305
305
305
305
305

In pounds:

115 x 7, 135 x 2, 155
1RM is 205

WOW LAURA great work!! You beat me.

145 x 10

I wish globo gym had a squat rack...

You are awesome Laura!

225/235/245/275/295/275/245/235/225

Laura is AWESOME!! 370!!! That is amazing!! I am intimidated! Well done!

225 x all 10 sets

M/31/189cm/112kg

Concentrated on speed and hip power from bottom to top.
70kg - 70kg - 90kg - 90kg - 90kg - 90kg- 90kg - 90kg - 90kg - 70kg

(154 - 198 lbs)

31/m/5'10"/210

225, 235, 245, 255, 265, 275, 285, 295, 305, 315

As Rx'd:

225/225/245/245/245/245/255/255/255/255

Semper Fi!

tweaked back on saturday's DL's so kept it very light today to ease back in:

185 x 10 sets (5 reps last set)

Hey I was planning on doing these on a "Smith" machine, but somewhere above someone posted that they "only had a smith machine" so they were gonna sub......is a smith not good for this one?

You find me someone who DL's their 1RM with a perfectly locked back and I'll find you someone who isn't lifting to their potential.

#103-If you saw that and decided to walk away, your loss. Enjoy working with an affiliate that has no desire to push their clients

The endless blabber of folks on here who obviously have no idea what they are talking about never ceases to amaze me. I love CrossFit to death, but the number of whiney people is beyond frustrating.

#98- Jeff, great explanation from an equally great athlete and trainer. People will be smart to take your advice.

Congrats, Laura!!! thx for the goosebumps!!! keep on rockin'it.

bw 165

subbed Helen

10:22

Recently switched to the paleo diet on advice I got from one of these forums. I have seen great results as cutting fat has always been a huge challenge to me. I thought my diet was perfect before but since I switched most of my fruits for vegetables I have seen animal progress. I was given a food list for the paleo diet by another helpful crossfitter http://www.spartafitness.com/foodlist.pdf , but some of the vegetables I eat aren't there, I was wondering if I can get a more complete list or is it a case of "if you're not on the list you're not getting in", it's just that this one had left out stuff like tuna which raised a question mark. I was specifically wondering about corn, peas, broad beans and runner beans. Are these ok for the paleo for weight loss? (since i've already cut out the most delicious and sugary fruits)

113
don't use the smith machine if you don't have to. Using a free barbell will work your core more and also balance. However, a smith machine is a great place to put your feet up on for doing progression hand stand push ups and also makes a great clothing rack.
For better or worse smith machine is frowned upon in the crossfit community like lifting gloves and ellipticals.
hope this helps and didn't come off as too cynical.

#114 well spoken Soxfan, I'll probably get some backlash from a precor owner

CFWU
Situps on steep decline

WOD as Rxed
135
135
135
145
145
145
155
155
155
165

Took it easy today as I'm getting back into it and have a ski trip this weekend.

Great job Laura .... 370lb Deadlift ? awesome !!!

m/31/6/205

275
285
295
305
315
325
335
340
315
315

Started to slow down at 340, so lightened up to keep the weight moving.

Heck yeah, Laura! I read that number, and immediately booted up the video. Solid work.

Best,

Jon

#28 Frank- NO, do not jump during backsquats.

Back home after a 10 day vacation
135
185
205
225
255
265
275
275
285
285

115 x 10

48m, 205#, 6'0

255 all sets, the last 3-4 sets were really a struggle, so feel like I got the weight just right.

Something was missing from my last post....Great work Laura! That was fantastic work.

Been a long time since I've posted. Been a rough winter.

185
185
185
195
195
195
195
195
195
195

F/33/5'3"/107 Started back squats at 90 and finished with 115 on smith machine,to be safe, since I work out alone. Im really excited about getting stronger...

From someone with multiple disc injuries, I really wish the main site would stop posting videos like these. The fact of the matter is, millions of novice fitness enthusiasts turn to this site for workouts and advice. Essentially none of them are competitive powerlifters, nor need to worry about deadlifting as much as humanly possible. If you can use strict form with 10-15 fewer pounds, than who really cares? When I used to train clients I'd always emphasize not to get greedy in going for big numbers, and if you can pull with weight without lumbar flexion, back off a little. Well, I was stupid one and never took my own advice. For years I could get away to it. but eventually lI herniated my l5-s1 and l4-l5. Let me tell you, for someone that's never had this injury before, its the worst. The second time around, I entered the most god-aweful wave of depression I'd ever been in my life from the constant pain and mental suffering from being immobile. And it turned out those lifts were just the straw that broke the camels back. Years of deadlifting like this(even though my form was solid most of the time) pushed the disc out each micrometer at a time. My spine surgeon(who competed in powerlifting as a young adult) told me if you were to look at a lumbar MRI of a symptom-free powerlifter, you'd see a lot of problems.

I think it' great that this site does so much to combat the common misconceptions about women and strength training, and its phenomenal to see a girl lifting so much. It sends a good message to female athletes and male athletes alike. But its just as important to know that there can be VERY serious consequences for athletes that don't use good habbits and strict form on their lifts. The spine is not something you want to mess around with it-take good care of it! Anyway, thats the end of my rant and its more directed toward management of this site anyway. Laura-great lift, that's phenomenal strength for a girl! I hope you/others don't take this the wrong way

210
210
210
210
210
200
200
200
200
200

as RX'd

started with 62% of 1RM (300)

185-185-185-185-185

then moved to 75%

225-225-255

finished with 83%

250-250

followed Westside Barbell method, moving the bar as fast as possible. Good stuff.

m/32/5'9"/175

225
225
225
225
225
230
235
240
245
250

M/23/6'/180

2-2-2-2-2-2-2-2-2-2 @ 60% 1RM

78KG / 172lbs

Could have gone heavier, I dont understand the full concept of this WOD, I could have used a bit more clarity. however, the previous posts did help me decide on lifing @ 60% 1RM in an explosive lift.
Thanks to everyone who contributed.

A death in the family really serves as a reminder to make sure everyone knows how much they mean to you. Hug your loved ones and live every day to the fullest.

Feels good to get back in the Crossfit swing. Today I really felt my New Year's resolution of full A2A squats. I'm starting my squat numbers over because my old "squats" were not squats. Pulled out the dynamax for the first couple sets... Wow did it seem like I would never hit the ball!

105, 115, 125, 135, 135, 135, 135, 140, 140, 140

Chin up!
Olive

2010-02-09: 2X135,145,155,165,175,185,195,205,215,225,235. Didn't know what to expect,tried to pace off of last 3 rep max.1 min rest scared me a bit.Go heavier next time.

M/35/72"/239

Misread, thought there were 7 sets, rather than 10. Made sure that I went very, very deep on all squats. Not sure how heavy I could have gone, even if I had gone 10 sets.

185, 205, 225, 235, 245, 255, 260

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Pro Deo et Patria
Priest, Anglican Church in North America

Jeff T., when talking about gear vs. non geared squatting, are you sure were talking belts/wraps, or is that for "suited" lifters? I'm not sure, but I know that the suited approach used by WSB does change some of the technique as well as the numbers.

Last week I did 10x2 on the minute with around 63% 1RM, while not challenging, I felt that the weight was actually a little heavy to move fast. Sadly, that may be an indication of speed to strength deficiency.

f/25/5'8"/165

Solid work Laura!!!! I love to see a woman pulling some big weight :).

180/180
190/190
200/200
210/210
220/220

Did 2 sets at each of those 5 weights. 1RM for me is 255 so 220 was just doable for me after doing 16 heavy squats.

I'm a few days behind, so I did DL, and I'm new to oly lifting, so my weight is pretty mediocre,
135-185-205-225-225-225-235.

also, as regards to #115
"I was specifically wondering about corn, peas, broad beans and runner beans. Are these ok for the paleo for weight loss? (since i've already cut out the most delicious and sugary fruits)

Comment #115 - Posted by: Proteam at February 9, 2010 6:50 AM"

Great job getting rid of all the sugary fruits first off. I think the beans that you are talking about would fall under the "bad" catagory like peanuts and grains, so I would keep them out.

did for 20 minutes:

Bodyweight Squats:
1 min on/1 min off

~300 reps

A mighty effort, which more than half the dudes who post here couldn't match, but the form is a little scary. Granted, form is never perfect on a true max, and the rounding is more thoracic than lumbar, but people shouldn't think that this is OK. From a performance-based perspective, the sag in her upper back is indicative of an inefficient transfer of force from her hips to the bar. I think if she worked a little on setting up in full spinal extension (including the thoracic spine; think "chest high") she could actually pull even more weight. The way she's setting up, her upper back is the weak link in her otherwise impressively strong chain.

Laura - WOW! I was stoked when I crossed the 200 lb mark. Now I have something new to shoot for. I hope I can grow up and lift like you some day!

m/34/165
245/255/265/265/265/265/265/265/265/265

20/m/72/175

#205 x 10
#225 x 5
#255 x 2 (10 sets)

grace
#135 X 30clean and jerk

M/30/5'10/149 (MTN Warrior)

a lot of people commenting about the Laura's DL, well, I dead lifted 405 LBs once in the last CFT that the web site had ,my back wasn't that rounded, I would be carefull with that much weight and the rounded back, Of course she did good job by lifting that much weight, i would work on form at about 275 to 315s in sets of ones if i was her. bad form is bad bussines, with bad form she is not going to get better, with good form expect her to DL about 415 in less than 1 year. I go for form rather than to break a PR with Bad form any day.. that's just me!

Going to hit this workout starting at 65% of my 1 RM and going up 5 pound every working set. to get % multiply the 1 rep max times the decimal the percentage, example 245 is my 1 x RM i will start at 245 x .65= 159 pounds, i will start at 160 pounds because i can't start at 159, i hope this helps..

3,2,1 GO!!

SANTI.

My PR is 265 (really new to crossfit and pretty new to squatting)

155-185-185-195-195-205-205-215-225-225-235

I think i started a little low but good workout

no warm-up
60-95-105-115-125-135-145-150-155-160

Haven't done BS for quite awhile, just goblet squats & swings w/ 16Kg. We'll see how this feels tomorrow. Stuck to 60 s between sets all the way.

TG -I agree -I am Chiro that had herniated disc from powerlifting with iffy form (ego lifting). It is all testosterone till the last fibers of the disc rupture and you can't even have a bowel movement. The key to CF is the emphasis on form and function as key to being as fit as possible. Now at 47 y\o no form breaks -they shouldn't count anyway in my humble opinion.
Sorry about the whining -just passin on the opinions.

m/33/6'4"/213#

Used 60% 1RM (185#). Paused at the bottom rack (A2A) and then focused on exploding all the way up. Surprisingly my legs actually felt a little jello'y by the end.

225-225-225-225-225
245-245-245-245-245

explosive reps

Carole
F/51/5'6"/130

135/135/135/135/135/135/135/135/135/135

Kevin
M/50/5'11"/168

185/185/185/190/190/195/200/205/205/210

I've tried to get 2 posts through, & the site administrator won't let them go - so I'll try again...

For all of you "form" watchers. Go to youtube & do a search for Andy Bolton Deadlift, or Konstantinovs Deadlift (I'd put them up myself, but the admin won't allow I guess). These are arguably the 2 strongest men on earth & guess what their thoracic spines look like when pulling a maximal load?

#140 DTLV - this video was not shot for your critique. I can do a fine job of that, trust me. It was shot to show the world exactly what, while following CrossFit programming, a woman can do. This is not the first time Laura has ever pulled heavy - she doesn't need your level 1 cert coaching cues. She also does not need to work on her "form" to get stronger. Watch those videos that I suggested, then go ahead & try to email Bolton or Konstantinovs & let them know that if they just get their "chest high" that they will be much stronger. You're looking at one of the strongest women on planet earth, & she did CrossFit to get there. Congratulate her, & tell her you're proud of her - tell her you're proud that CrossFit has made women that beautiful, that strong. Other than that, save your cues for your elements classes.

#128 TG - Really? Strong for a girl? Really?

M/50/151 (WTF...lost weight on vacation?)/1-1-06

Mash-up of WOD's I missed:

SDHP 95# 14-12-10-8-6-4-2
Sit-ups (Abmat) 21-18-15-12-9-6-3
Hip Ext. 21-18-15-12-9-6-3
KTE 14-12-10-8-6-4-2

20:22

Today's WOD looks fun. I'll get to it after the OR on Thursday.

I met Laura at the 2009 Games. What a super athlete, and even nicer person! That video reminded me of Jodi Bainbridge setting the Canadian record. Great job, Laura!

135
155
185
205
225
265
295
315
335 pr
355 and then pr'ed that.

CG E-City CrossFit;
Beidler-300x2x10
Leary-same

185# (~82% of 1RM)

m/42/72/192
cfwu x 3
135,185,195,205,205,205,205,205,205,205
No knee discomfort - yeah!
Have 15mile run for this afternoon, wonder how this will impact.

215 x 2 (x2)
225 x 2 (x2)
245 x 2 (x2)
265 x 2 (x2)
285 x 2 (x2)

Had to sub OHS since I don't have squat stands...really need to get those.

65-75-85-95-95-95-105-105-115-115

Then 15x95#OHS

46/m/71 kg
3xCFWU
WOD 80kg, 82½x6, 85x2, 87½

135
185
205
215
225
235
245
245
245
245

205# for all sets

M/35/175

Well, took it conservative (50% of my 1RM) due to anticipating not making 10 rounds, but quickly found that to be a mistake. Should have started at 65% and went up.... live and learn:

135, 140, 145, 150, 160, 170, 175, 180, 185, 190

Great Job Laura!! You looked real good doing it!

Also the form was good too.

The comments about rounding and backing off the weight are just so funny!! Are people really that clueless about heavy deadlifting ?!?

#154-Rudy

Would anyone on this board or any crossfit coach specifically set out to teach another person to deadlift with their spine curved. Go back to the early days of crossfit, watch the videos from the CFHQ gym and see the constant critiquing of bad form. Was that deadlift by Laura impressive, yes, very much so. Was her form great, absolutely not. Would you teach someone that form-I hope not. If you post a video with less than perfect form you should expect some feedback regarding said form.

Worked at 60% and it definitely wasn't heavy enough, of course that was before i read post #100. next time this kind of format comes up i think i will work at 75%. i am curious to see how often workouts like this are going to be seen on the main site as opposed to 1rm days.

#154 Rudy-You're missing the point of my post entirely. Professional powerlifters round the thorax to pull more weight-everyone here gets that. And since only direct trauma can generally cause disc damage at that level, its not nearly as dangerous as lumbar flexion. Which someone like Andy Bolton does I'll give you that. And I'm willing to bet if you were to take a look at his MRI, he'd have disc bulges up the wazoo. He just doesnt show symptoms. Most powerlifters I know havent been so fortunate... And it's very strong of a girl, its strong for a guy. That's not my point though. The average xfitter that reads this site doesnt have the mind/muscle connection to round the T portion of the spine while keeping the L portion neutral. I really hope you don't teach your trainees to deadlift like this.

#150-Anthony, exactly. The pain is indescribable. For 2 months, every time I'd sneeze I'd black out from the pain and contemplete going to the ER. The point of the deadlift is to teach you have to properly pick up objects from the ground-thats the definition of functionality. I know it sounds angry, but any xfitter who has had this injury would be doing a disservice to the xfit community to not share their experience

laura....you are amazing! i wanna be like you when i grow up!

M/29/145lb/5'6"

Good WOD for explosiveness today. I've been working on my back squats lately and I felt like my form was really good today.

185-205-205-205-205-205-205-205-205-215

Did strict pull-ups too. 15-10-8

m.23.175

Used 185# for the entire workout. tried to focus on speed.

"Really great people make you feel that you, too, can become great" - Mark Twain

Thank you Laura for providing me with endless inspiration.

Are you guys serious? You're going to argue that a deadlift that looks exactly like the deadlift of the world record holder in both raw & gear is wrong? Really? She's not a novice, & no (I can't believe I'm even responding to this ridiculous assertion) I would not teach a novice to round the thoracic when pulling a significant load. But then again, I wouldn't have a novice pull a significant load, so it's a moot point. I would, however, tell the 14th fittest woman alive, who has literally pulled thousands of heavy deadlifts (and never been hurt - knock on wood), to trust her technique when pulling one of the largest loads ever lifted by a CrossFit woman.

Again, Laura is about as far from a novice as is possible. Go make the argument to the entire powerlifting community that they're doing it wrong. It's not an instructional video. It's an amazing video.

225 245 265 275 295 300 275 265 245 225

Felt good

205 x 10

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

weight 265lbs all the way across.

Good depth, good time. Brady watched the clock and counted down from 10, Bar was up and I was squating on time every time.

I got tired pretty fast, I had 2 reps where I rolled onto the balls of my feet just a bit, but not bad. Back is good, legs are SORE.

I thought it was only 7 sets - oh well.
275
295
315
315
315
335 3/4 squat
315
225x10
135x20
95x30

CFWUx3

used roughly 82% of my 1 rep max (245) for all 10 cycle.

Did an 11th cycle at 205# to see how it felt...should have done that all 10 rounds.

worked on 800m sprints (3 cycles with 4 minute rest in between cycles) early AM...trying to get my turtle time down...hamstrings are still barking at me since "Stephen".

34/m/210/6'5"

1 - 265
2-9 - 245

Not into back squats, but did 225# X 2 X 10 as a front squat. Should have varied the weight a bit I feel, could have done more for 2 reps. Great workout though!

#175...Have you accomplished all of your PRs with 100% perfect form? A video is one snapshot in time, I don't believe that she exhibited the same form at the Games deadlift competition.

Laura: Incredible achievement. Congratulations.

Rudy: "Save your cues for your elements classes."

Really. That's coaching advice? Couched as it is in a demeaning put-down of well-intentioned, earnest, hard-working newbies and learners (of which I am one)? Strange.

Around the time I was teaching my older son how to drive, I took a right at a red despite the sign reading “NO TURNS ON RED”. Nothing an experienced driver like me couldn’t handle, but he called me on it. Called me on it hard. As he should have. Tell you what I didn't say: "Listen, chum, I've been doing this for forty years. Save your tips for your buddies in driver's ed."

If you haven't rounded your back on a DL 1rep max, then you're lifting less than you could be. I have personally found it to be perfectly safe but only try it once or twice before calling it a day. Check out the video on the games DL event. Rounded back isn't death, it has it's purposes.

m/36/5'11/214

225
245x2
225x2
245
250x3
255

155
165
175
185
195
205
210
215
220
225 x 1

I thought my form sucked when I got heavy on DL...but it pretty much looks like that. Of course my back went kapow doing that about 4 months ago and I am still having problems...so not so sure. It worked 50 times or so going over 420, but finally it didn't and now I suffer.

225
245
275
275
245
225
225
225
245
225

My energy levels were very up and down throught the workout, and I tweeked my back and it tightened up on saturday so that didn't help anything. Then sundays workout with the back extentions situps and deadlifts (again) really didn;t help. Any advice for me and my tight back, that will let me continue working out?

Question: Are you more likely to get injured with a rounded back or keeping it straight through the lift?

M/36/5'10"/175lb

225lb as Rx'd. That is 81% of my 1RM of 275.

Felt like I should have gone heavier so I did an additional 5 rounds of 1 rep at 255, then went overhead for 5 x 5 x 5 x 5 x 5 at 135lb and 10 reps of 135lb front squat. NOW my legs are really tired.

I hope we don't do legs again tomorrow!

NEVER QUIT!

275
275
295
295
295
315
315
315
315
315

CFWU x3

185 x10

probably should have gone up to 205.

as rx'd

130kg

M/6'6"/257/39

CFWU x 3
225
235
245
255
260
245
245
245
245
245

185-195-205-215-225-225-205-205-205-205

I need strength more than speed at this point so I went heavy (for me). Next time, maybe later this month, I'll try the 60% of 1RM and see how that treats me.

225, 275, 315, 345, 345, 365, 375, 385, 395, 405

As Rx'ed
245 80% 1rm
245
245
245
245
255
255
255
255
255

9x135
1x145

225
225
225
235
235
245
245
235
225
245

Approached this wod with caution.
Concentrated on the speed aspect.
Explosion out of the bottom of the squat.
Tried to keep at 65% 1rm but found it too light.
165# was around 65% from last max squat wod.
Settled for:
165-165-175-175-185-185-185-185-185-185
Finished with 3 sets to failure push ups 51-52-51

Awesome pull Laura. Excellent coaching Rudy.
Great squat numbers Maria

f/47/5'7/150
Laura

195-205-215-235-245-235-225-215-205-195

165-175-185-190(3)-185-185-175-175

48 / 178

Laura - nice job!

today's WOD -

155-165-175-185-195-200-205-210-210-210

Ended at 88% of my 1rm (240). Could have started higher but not anymore at the end. The second rep in the last two sets was hard.

Ok, so even though I had done 105 OHS at 95 # Sunday, I was all set to do some BS. However, I walked into the gym and there was someone doing some CF so I had to try out the wod he was doing:

Run 800m
10=>1 reps
BJ, 24”
Burpee pull ups
Sit up, butterfly style
PP, 85#
= 24:14 (including run)

Need to get in a strength day this week but this was a fun little wod!
Erin

M/40/5'6"/185

Since it isn't clear whether these are supposed to be dynamic exercises, or just really heavy squats with minimal rest, I split the difference starting at 60% of 1RM.

195 205 215 225 235 245 255 265 275 285 (.88 1RM)

In all cases, I tried to launch the bar straight up. In all cases, the bar succeeding in catching a bit of air off my shoulders. However, the last two rounds were very hard to "launch". At 60%, it was very easy to thrust upwards.

195
215
225
225
225
230
235
240
245
250

not a free barbell, attached to a stupid spotting machine >:|

185,190,190,200,200,200,205,205,215,215

135x10 after.

m/27/188/6'2"

worked on speed... 185 for all sets

Comment #173 - Posted by: Rudy (Laura's Coach) at February 9, 2010 10:40 AM

Rudy, most of the comments said either great job Laura or awesome. It was great to see that video.
Don't take comments as insults to Laura. People have a right to speak their mind here. You can explain why her back is rounded (as you did). But don't start insulting people about level 1 cert cueing etc.

205
225
245
265
265
265
265
295
295

170, 175, 180, 185, 190, 195, 200, 205, 210, 215

Loved the WOD, in spite of a raging new cold and sore low back.

Great job Laura and Rudy! Yowza, that looked EASY.

Thanks Tony. This is my favorite "program."

6'2"/250/31

225
275
285
295
315
325
335
345
355
365

Concentrated on speed today, but also played with a little weight. Used a shallower box, just barely below parallel. Experimented with wide stance, feet straight ahead. The numbers: 135-135-135-185-185-205-205-225-135-135. Still not really feeling a "snap" off the box.

Buy in: 5 rounds su/du, 10 GHD, 10 BE, 10 push ups, various flavors, 5 dead hang pull ups, 3 box jumps 36" box.

Cash out: snatch grip high pulls, 95 lbs., about 5 sets of 2; 3x5 squat snatches, bar only; row 4x sprint 10, starting every 2 minutes, looking for fastest possible split, got down to 1:18.

Laura, liked the Happy Dance

back squat 2-2-2-2-2-2-2-2-2-2:

100kg
110kg
115kg
120kg
115kg
115kg
110kg
110kg
100kg

155
175
185
205
215
215
215
215
215
225

Disagree with people telling newer lifters to just go with a 3x5 or similar WOD today:

Using these sub-maximal loads 50-70% is a great way to work on form, especially if these are done as Box Squats.

Working on your speed will help your force development throughout the movement.

Not convinced there's any detriment AT ALL in anyone doing this workout as rx'd.

M/23/6'2/155

135
140
145
150
155
160
165
170
175x1

26/m/5'11"/180
225-245-255-265-275-285-295-305-315-325
last set strugglin

173 Rudy. Nobody on here is insinuating she's a novice. Nobody's insinuating that the video was meant to be an instructional video. And nobody is saying that powerlifters have it "wrong" (although IMO there's nothing at all functional or healthy about lifting 1000lbs off the ground). Furthermore, nobody denied that she's an amazing athlete and should be confident with her form

People all over the net view videos like that and think its ok to deadlift like that. THAT is my problem with it

225
245
265
275
285
295
305
315
325
335

225 all 10 rounds.

Aloha,

Jordan

As Rx'd:
Sets 1-6: 265#
7. 270#
8-10: 275#

My original plan was to do this straight through at a little over 85% of my currently known max of 310#. However i realized it was pretty easy and began upping the weight the last few sets.
Next time begin at 275#

age 19 bw 170

225/235/245/255/260/265/265/270/275/275

about as tough as it looks. pretty happy with the numbers though

WOD - 190#

(Warmup to 205, but throttled back on WOD for QL injury recuperation.)

Laura - SICK!!!!!
I am sitting in the student center at the College working before my lecture and a student of mine was looking over my shoulder from another table and I heard her (& her male friends) say "THAT GIRL IS DOPE!" Can't argue with that! Congrats and well done!

As Rx'd
185x2
215x2
215x2
215x2
215x2 (hamstrings burn)
215x2
185x2
135x2
135x2
135x2

30/f/115

140 for all sets.

first semi heavy day since back injury

RE to Comments #131, 143, and 150:

Thank you for your honesty, insight, and candor about lower back issues. I've got three bulging discs (L1-L3) and hope to do whatever it takes to prevent them from becoming herniated, even if that means throttling back a bit...or more.

You know, everyone talks about the Paleo diet as being The Bomb for health, but I wonder if the concept of a "paleo" workout or fitness regimen is plausible...meaning, just as cavemen had fresh food to eat and nothing else, maybe a strictly bodyweight exercise program (kind of like what Charles Atlas was famous for) might serve to aid longevity and (all things being equal) keep people surgery-free and mobile for decades.

Hmmm...expand the paleo diet into a paleo lifestyle...just a thought...

as rx'd
275/275/275/285/285/285/295/295/295/295
me likey!!!!!!

Do Jackie: 7:15(PR)and Back Squat 2X10 With 60-65% of 1 RM. So i did good form and try to have a good speed on each sets and reps
185-185-205-205-205-185-185-185-185-185

Comment # 227 J.T.,

Cavemen had to move more than just their own bodies: dead/live animals, wood, rocks, each other.

185-195-205-215-225-235-245-255-245-245.

Peaked at 89% of 1RM.

as rx'd

211 lbs for all rounds

Addendum to Comment #227:

Of course, I meant to imply that a paleo fitness regimen is, as much as possible, rooted in the nine foundational movements :^)

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

155, 185, 185, 195, 205, 205, 205, 205, 205, 205

22/m/199#

Since I did Stephen yesterday (rested Monday after the heavy DLs on Sunday), this was fun on fairly sore legs/hips.

205-225-245-245-255-265-275-285-295-300 (fail on 2nd squat)

300# is a new PR, too!

Used the 60-sec rests to stretch my poor hamstrings, which are suffering from 'deadlift Saturday' :-).
In kg:
2x 34
2x 39
At this point I passed my ability to safely get the bar back over my head. No rack: improvised one from two wheelie-bins, but at 6'5" I had to reverse-crouch to get in&under. Then:
2x 44
2x 49
2x 52
Shimmying the bar off shoulders back to bins was now getting quite tricky.
2x 52
then segued into
8x 52 without the 60sec break, so I only had to put 'em down one last time.... Only read Mike C's #202 afterwards: will try for air next time.

Thank you for all the 'Don't try this at home' messages aimed at newbies like me WRT Laura's video. Congratulations, Laura & Rudy.

Did a good warm up of 135 lbs, 5 reps
then got into it.

245 lbs. every set. Now I can't walk. Thanks Crossfit!

225,225,225,225,245,245,245,245,245,265 as rx'd

subbed in 5x5
135,
135
145
155
165(4)
good form

m/170
as rx:
175-185-195-205-215-225-235-245-255f-245f

135
225
245
315
335
355
365
385
395
395

word!

CFWU (+)

155lbs. all sets. Felt solid, through-the-heels form throughout.

Laura (and Rudy), impressive DL indeed!

245

m/41/6'0"/195

225 x10

CFWU
185
185
185
185
205
205
205
205
205
225

BS as rx'd:
195, 225, 235, 245, 255, 255, 265, 265, 275, 285

Total weight: 2,500

M/34/5'10"/204

225
225
245
245
255
245
245
225
225
225

215# on all sets

all sets at 245 (roughly 60-65% of max0
Working on form and around knee issue.

Started too low, so I did a few more sets until I felt like it would have been unsafe to do many more. I actually started with 5 sets at 175 and crept up slow. Will know for next time!

195
195
195
195
205
205
205
205
215
215
215
215
215

Went with the as explosive as possible approach.

5 sets @ 275 (~60% 1RM)
5 sets @ 315 (~70% 1RM)

CFWUx2
Progressive squats: Barx10, 95x5, 135x5, 155x2

175,195,195,195,195,195,195,195,195,195

Cool down: 175x5, 135x10, stretch

Still noticing lateral drift to stronger right side as sets progressed. Need mirrors or spotter to point out form flaws.

33/m/165

as rx'd 275 for all rounds

275x2x10. Good workout. That minute kept seeming shorter and shorter

225-225-230-235-240-245-250-255-260-265

48/m/185

185-205-225-230-235-240-245-250-255-260
should have started heavier but was establishing baseline

30/m/180
225-235-245-255-255-260-260-260-265-265

Did "Cindy" today 21 rounds in 20 min... very happy with that... 105 pullups, 210 pushups,and 315 squats...

205 x 2 (10)

Not fun at 198 and 6'2" I'm not stable on the motion - bar hurt my shoulders but have not done squats like this since 92' and I'm new to crossfit

Hamstrings and core fried from Sundays WOD.

Did 60% of max 10x2x155 reps on the minute.

225
225
225
245
245
245
265
265
285
295

185 x 2reps x 10sets
61.66% of Max

Worked on squat technique mostly. Pretty easy day makes me wonder what tomorrow brings :)

Shawn
34/165/5'9"

www.crossfitjulia.com
Louisville, CO

225
235
245
255
265
275
285
295
305
315

Got a little bit harder than I expected by the end. I think I picked a good set of weights for the first time through this.

34 yom 225 bwt

wod as rx'd
275/275/285/285/295/295/305/305/315/315

265 x 2 reps for 10 sets

thought this was based on the westside protocol. Talked to sons and went with their suggestion. Sat on bench at knee level paused for a second and really tried to put as much speed on the bar as possible. Used around 60% of max.

M/17/158?

115
125
135
145
155
165
175
185
195
205

Just shy of my sophomore year 1 rep max! lol. I've only squatted once since then and it was purely for technique.

M/41/180

As rx'd:
200
200
200
200
200
195
195
195
195
195

Great work, Laura. And, I suspect, great coaching, Rudy. Plain and simple.

More better faster

10x2 box squats at 65% of max

Focused on the Westside speed aspect of the lift trying to explode out of the bottom of the squat. Box height about an inch below parallel.

Finished with a 5k run.

Bottom position start from the pins in in power rack. Close stance, OL style.
225-245-265-275-295-295(2nd rep tough)-275-275-275-275.

I made a mistake for rest periods. I did it each minute ON the minute which left me with about 45 secs rest between sets.

Will use 315 on all sets for next time but not with regular fashion squat.

300-300-275x8

m/21/165

Haven't hit the legs in a while

WU: BS 8 @135, 5 @ 185

225
235
245
250
255
260
255
250
245
225

slowed down at 260

295
295
295
295
295
275
275
275
275
275

205 # all reps
then
16 Min crosstrainer
then 2 minute jump rope
then 20 Pull ups
then 50 weighted sits

worked up to 275

205 x 5 (75% of 1RM)
215 x 3 (78% of 1RM)
225 x 2 (82% of 1RM)

Very happy with weights selected. Focused on depth and exploding out of the bottom.

Great programming HQ. Loving it!

225
230
235
240
245
250
255
260
265
270

Laura DeMarco you are a BAMF!! Holy crap woman!! Amazing!

used 245 lbs all the way through

185x10, for my first WOD ever. I think I'm hooked. Sore, but hooked.

M/44/180
As Rx'd 10x2@225#

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Back squat 45lbs x 5-5 95lbs x 5 135lbs x 5 185lbs x 3 200lbs x 2
Handstand push ups against wall to 1.5” stack x neg, neg, 1, neg, neg

As rx’d
200lbs x 2-2-2-2-2-2-2-2-2-2

Foam roll after

315x2
335x2
345x2
355x2
355x2
355x2
365x2
365x2
375x1
375x1

m29/6'2"/204

Loved this workout

225/235/245/255/255/265/265/265/265/275

Did first rep failed on second at 275

WOD Back squat 2-2-2-2-2-2-2-2-2-2

Went with the 50% to 65% ,working for speed idea,did it for high bar and low bar,so 20 sets altogether,taken off of l/b max,but ended up going up to about 75%,still seemed too easy ? !

H/B -75kg-75kg-80kg-80kg-80kg-85kg-85kg-85kg-85kg-90kg

L/B -90kg-95kg-95kg-95kg-100kg-100kg-100kg-100kg-105kg-105kg

D/L,Sn.Halt.D/L's,Sn.High-Pulls,m/ups after.

195x1
195x1
185x2
185x2
185x2
185x2
etc.
Hamstrings and quads have been sufficiently worked.

Back Squats w/ 60 seconds rest b/t sets
315
335
355
375
395
405
315
335
345
345
Front Squats w/60 rest b/t sets
225
245
245
245
245
Bench Press 225# and 20# weighted pullups w/ 60 seconds rest b/t sets
10-9-8-7-6-5-4-3-2-5

225 across the board. Could have gone heavier, but concentrated on full rom. Followed with:
5 rds for time
24" box jump x 10
chest to bar pull-ups x 10
chest to deck push-ups x 10
6:05

This was really good! Legs were a little cooked from all the pistols I did yesterday, but still felt good.

135-185-185-205-205-225-225-235-235-235

Got all the way down on each one!! First time for full ROM over 225! Very happy about this effort.

205
220
230
240
250
260
270
280
290
320 - failed here

RUDY #173 (or anyone else that wants to see)

You said that Andy Bolton's back was very rounded when he deadlifts. Go to YouTube as you suggested and type in "Andy Bolton Deadlift" and look at the 3rd video on the list. Try to tell me his back is even half as rounded as Laura's in the video today. She lifted a huge weight but had really bad form. Case closed.

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; back squat, 3x10 at 45-65-95#.

As Rx: 225-245-265-285-285-285-285-285-285-285#.

C/D: AbMat sit-ups, 1x25; strict pull-ups, 1x15.

All squats below parallel. Kept this workout short. If I felt more aggressive, I may have been able to go a little heavier, but it's just a passive kind of day for me. Came in with some DOMS in the hamstrings due to the stiff legged deadlifts Sunday.

135-185-185-185-205-205-225-225-245-245

Probably could have gone higher. My legs were in pain after this.

Physical therapy for shoulder tendinitis/bursitis
I will do this WOD as part of my 6 week Squat improvement program tomorrow

45M/74"/214
As Rx: 225-225-225-235-235-245-255-265-255-245

M/64/199-Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
223-267-267(f)-245-245-245-245-245-250-250

170-170-170-170-170-170-170-170-170-170
my form was great, below parallel, easily could go 180 next time.

Erin

First set with 315lbs but left hip was bothering me so dropped to 10 sets with 275lb each set, resting 30 sec. between sets.

M/46/6'2"/205

275x2x10 75% of max.

worked for me. shut up and lift.

M/28/6'/175#

135
225
225
225
225
205
205
205
205
205

m/18/5'11"/165

185
195
195
195
205
205
215
205
195
200

135
155
175
180
185
185
185
185
185
185

As rx'd
255x2x10

Congrats on that lift Laura!

PC 1-1-1-1-1 (155-170-190-205-220x)
10x2 BS (205)
Bar speed?

m/37/184/72"

225/245/245/250/255/255/260/260/260/265

CFWoD 13

75-75-75-75-80-85-85-85-85-85 kgs

Very enjoyable, but not hard enough - should have done 85 all the way.

2XCFWU

5 @ Bar
4 @ 90#
3 @ 140#
10X2 @ 180# w. 1 min rest

finished with 2k row and muscle up practice (I'll get em soon!)

2XCFWU

5 @ Bar
4 @ 90#
3 @ 140#
10X2 @ 180# w. 1 min rest

Could have went slightly heavier (maybe 10~15#)

Finished with 2k row and muscle up practice (I'll get em soon!)

tabata this plus kettlebell

pullup/pushup/situp/squat/snatch (35lb kb)

Regular Score 337

59=10/9/8/8/6/5/5/6
100=17/17/15/12/12/10/9/8
72=8/9/9/9/9/9/9/10
106=13/13/13/14/13/13/13/14
58=7/7/7/7/7/7/8/8

As Rx'd: 135/155/165/175/175/185/185/175/165/165

M/26/158

CF w/u x3

135-185-185-185-185-200-200-200-200-200 lbs.

Was off for a while so I'm easing back into it & focusing on form. Heavier next time.

update on earlier post:

m/42/72/192
cfwu x 3
135,185,195,205,205,205,205,205,205,205
No knee discomfort - yeah!
Have 15mile run for this afternoon, wonder how this will impact.

Ran 15 - felt very good when I turned at 9 miles - putting the 12 mph wind to my back for the last six miles. averaged 7:45 for the first 9, then 7:30 for the last six.

m/47/176
225 all sets = 60% 1 rep max

195, 195, 195, 195, 195, 205, 215, 225, 225, 225

M/49/6'3"/195

225 all 10 sets

M/30/5'10/149 (MTN Warrior)

2 x 160
2 x 165
2 x 170
2 x 175
2 x 180
2 x 185
2 x 190
2 x 195
2 x 200
2 x 210

Good workout, all the squats were below parallel, chest up, I try to arch the lower back in every squat, it is hard to tell if i was because i was working out by my self. overall the weight increase in Increments, works better for me in the long run, next time workout comes around, i will dedicate more time to practice the box squat method.

SANTI

225-225-225-225-225-235-235-245-245-245.

As Rx'd:

205# for all

My previous 1RM was 250#, so this was a good weight to use.

Relatively new CrossFitter (1month). Haven't dont back squat in a couple years, always did front squat because of low back pain when doing back squat. But today back squat I went.

135#x4
185#x4 .... WU's

285# for the 10x2

felt pretty good.

M/22/6'3/185lb

subbed snow shoveling with a sprained ankle

hit heavy bag for warm up

181 191 196 201 211 216 227* 217 212 212

*didn't go below parallel

Backsquats 10x2

59/M/203 - Well.. I did 12x2 at 160lbs (60% of 1RM)

49/F/127 - Deadlifts 10x2 at 135lbs (77% of 1RM)

Resting 60 seconds between sets:
Back squats
225 x 2 reps
225 x 2 reps
225 x 2 reps
225 x 2 reps
225 x 2 reps
245 x 2 reps
245 x 2 reps
245 x 2 reps
245 x 2 reps
225 x 2 reps

I feel your pain Jkcar5 I'm 6'4 and most squat movements go right to my lower back. I try to stay tight in the abs so I can handle the weight.

As Rx'd
200 x4
250 x4
300x2
350x2
400x1
400x2

I had to use a machine squat that you're lying on your back pushing your body up. I could adjust the depth so I went a little below parallel.

195 across, will go heavier next time. Could perhaps do 215 or even 225.

Laura - WOW! Congrats on that massive deadlift. Very inspiring!

225
245
265
275
285
295
305
315
315
315

225, 225, 225, 235, 235, 245, 255, 265, 275, 285 (1 of 2)

275
315
315
315
315
315
315
315
315
315

Last set had my all or what was left of it!

WOW on the Deadlift. That is great! congrats!

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

Finished with 5k row in 19:15

m/31/220

225
275
285
305
315
325
335
345
355
365

315
315
315
315
315
315
315
325
335
345

interesting wod. I'd start and finish a little heavier next time.

M / 24 / 178

Just started Crossfit last week after trying the 300 workout and getting annihilated.

185 - 205 - 215 - 225 - 235 - 245 - 245 - 245 - 235 - 235

the last one felt the best!

315
315
325
325
335
335
345
345
355
365

Third time trying to complete a crossfit assignment. Wow!!! Haven't done free weights so I was held back a bit for safety, and this was still a brutal work out.

315-295 x 9

finished with 3 minutes jumping rope.

Awesome!!!

Speed High Bar Back Squat:

185 x 2 x 10

Approximately 60 seconds rest between sets.

CFWU x 3: Did pushups on balance ball
205-205-205-225-225-225-225-225-225-225

155, 165, 175, 185, 195, 205, 215, 225, 235, 235

First time posting. Also first time going relatively heavy on squats in the past 18 months. I've been trying to keep up with crossfit some this school year, but it's tough getting the workout in every day. I'm rededicating myself, though.

265-265-265-265-287-287-287-287-287-287

135,145,155,165,185,185,185,185,185,185

225-245-275-275-275-275-275-280-285-290

Good workout. If I did speed work (more around 160-170 for me), I don't know if that it would be a challenging workout in a traditional strenght or CF workout approach. I wonder if to get the benefit from speed/dynamic training, it has to be done on a regular basis.

I wonder if we'll see more of these dynamic like workouts with % loads listed for clarity?

3rounds for time:
50 bj - 24" box
50 jumping air squats
50 lunges with 40# db

20:34

M/25/149#/5'7"

Did 70% of 1RM at 225# for each set. Seemed a little too easy so I think next time I'll up it to 85% to 90%

20 reps of 225# - 4500# total in 9:45

no squat rack. so went with 95# all reps and kept bar on back throughout.

Gotta agree with some on here. That video of the deadlift made me cringe. Form is key. My deadlift PR is 435. But if I was fine with bad form I could probably pull 445 or 455--but it is it worth it? Im strict with my clients and disagree with this video even being posted at all.

CFWUx3

-4x kipping pullups!

-88lb, 52lb, then 112lb for the last set of both

185 for all 10 sets, no fails but came close

40min at 160~ heart rate

Cfwu
10x2x185
coulda gone heavier, wanted to do w good form

225-315-315-365-365-275-295-315-315-335

I Started jumping up too fast and my form went to crap, backed off a bit and then did it right.

135-2
225-2
275-2
315-2
315-2
365-2
365-2
405-1
135-2
315-2

When I failed on the 8th set I wanted to make sure I did not go over the time so I dropped to 135 for the 2 but I still went over by like 10 secs. Great workout for us short guys.

M 24/190/5ft5in

225
225
230
235
240
245
255
265
275
290

Forgot my Do-Wins!!! Errrr...

225/245/245(Failed because I was wearing my stupid sneakers! Went barefoot after that...)/225/245/245/255/255(F)/225/225/235/235(Failed because I tried keeping a neutral head which all it did was distract me)/225

It felt real weird without the Do-Wins...

Had enough strength after so I freestyled with some pull-ups... one-handed pull-ups... one-handed push-ups... HSPUs... Bench presses... After I was done playing around I left...

"PROPS TO THA FRAT!!!"

Franiel

Sarah

stuck with 40kg each set as not worked with back squats much.

Johnny Mac

same with 60kg.

Found the WOD quite easy but boy am I aching now. Could have increased the weight but stuck with the advice of keeping it about 60% of 1 RM. I always thought squats were a lower body work out but it gave my back and shoulders a good go too. Sarah

225 for all sets

Here was my experience with this WOD. I neglected to read the comments prior to my 0800 EST WO. I worked up to about 80% of my 1RM and, in retrospect, failed to maintain good bar speed.

As a novice to intermediate lifter, I appreciated the exposure to new lifting methods. However, more guidance and information from HQ about the method would have been appropriate. I was training at a very very old affiliate. The WOD was led by a CF Level 2 and Basic Barbell certified trainer. I received absolutely no guidance about what weight to work at and no education about the Dynamic Effort method. I can only imagine how many other people failed to get the benefit from this workout because their trainer didn't properly coach it.

I now recognize that the burden is on me to educate myself about the workout before I attempt it. At the same time, there are many people out there who dutifully report to their box and trust their trainer to guide them through the WOD. For the sake of those people, please provide more information when introducing new methods to the programming.

Basically did this as a max effort WOD.

weight is in Kg.

90,95,100,105,110,115,120,122.5,125,130F on 2nd rep (285lbs).

M/27/5'7"/168lbs

135-185-205-225-225-225-225-225-225-225

m35/69'/180

2x11 x 275lbs

M/42/225/6

Did for speed
2x10@185#

Harold - m/35/225/72"
Gunnar
2X10 255#'s (80% of 1 rep max)

CFWUx3x15

160x1x5, 170x1x5

executed very good form, weight pretty light for this rep scheme

195x10x2

5 on 5 full court b-ball, then,
135-135-145-155-165-175-175-175-165-165

CFWU x 3

WOD as rx'd
225-225-225-225-215-215-215-215-215-215

135
185
205
225
245
245
245
245
245
245

m 44 5'8 175
182.5 10 x 2 AS RX'D

185# as rx'd

went on theory that this was a tate/simmons box squat/explosive/dynamic etc centered wod. max sq is 365. shocked to see there is no explosiveness at the bottom of my squat.

then did 100x135 lb squats trying to concentrate on depth/knees back/explode out of bottom.

Once month down...

225 x 2
235 x 2
245 x 2
245 x 2
255 x 2
255 x 2
260 x 2
260 x 2
265 x 2
245 x 2

I was formerly one of those globo gym guys who did "squats" with a ton of weight by not going fully A2A. After starting crossfit, I am really trying to focus on my form and to get as low as possible in my squat. My loads have obviously decreased, but I do feel like I am getting much more out of the workouts.

225 all rounds

cfwu
1) 135
2) 185
3) 205
4) 225
5) 275
6) 295
7) 315
8) 325
9) 335
10) 245

49/m/190

As Rx'd. 265 straight through

02-09-10

Haven't CrossFitted in months... super out of shape again...

29F - 102lbs - Did light weight so I can walk tomorrow...

10 sets of 2 reps at 60 lbs.

245lb, felt good could go a little heavier
got my first HSPU against wall w/ kicking up

245lb, felt good could go a little heavier

1-8:275
9: 295
10: 315

Xfit Warm up

Warmed up with 135x6, 185x5, 205x3

225, 245, 245, 225, 225, 225 for the rest.

My legs were tired. I was surprised that I could do 225. I could have done more but focused on form.

Buy-in:
CFWUx2 minus dips (r. shoulder hurting on ring dips)
Back squat 135x10

As rx'd, 225 (71% of 1RM) for all sets. Rests were slightly longer than 60s due to starting/stopping my watch. I tried to move the bar quickly and explosively, but these did not feel particularly fast (though faster than heavy squats) - perhaps the weight was too heavy? I did pick up speed at the top of the lift, as my feet were leaving the ground just a bit. No problem moving the weight, but fatigue in later sets did seem to make the reps slower.

Might have wanted a little more squat-specific warm-up in this. DOMS in lower back came back strong in this WOD - unsure if this is holdover from Stephen/DLs or from the speed of these squats. Feels fine now.

Cashout: practice on bar muscle-ups at the home gym, plus some butterflies, chest-to-bar butterflies, and chin-grip regular kips (awkward but interesting).

Jen did this yesterday and did 65 (59% of her 1RM) for all sets.

WOD 25 of 200 as rx'd in 2010

As Rx'd all reps 205

335 all rounds

335 all rounds

Comment # 118

Proteam, I provided you with that link and I will be glad to provide you with more information on Paleo Diet feel free to email me at theoptimumcrossfit@yahoo.com and for now stay away from corn and beans I will tell you why !!!!!!

went the 50-60% 1RM route
155x10
-
focused on explosive up, and deep a2g.

m/38/250

ran 2 miles on treadmil 19:11 incline 1
cfwu x 3

135/145/155/165/175/185/205/225/235/240
a2g

225
245
265
265
275
285
285
295
295
305

Worked on form today.

225/235/235/235/235/245/245/245/255/255

It felt like I tweaked something, so I didn't push it very hard. Going to double up today, with the 2nd wod after practice.

135, 185, 205, 225, 225, 245, 245, 225, 135, 135

Jeff @ home
185 for all sets

Mags
31# for all sets

275
285
295
305
305
315
315
325
325
325

315 across

(312 is 60% of my 1RM)

M/34/70/210

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

275 for all 10 rounds

F/22/5'8"/132#
95-95-95-95-75-75-75-70-70-70

185,190,195,200,205,210,215,220,225,230

2075 total

275, 295, 315, 325, 330, 335, 340, 345(F), 315, 295.

m/19/5'11/155
in kg
60-60-60-70-75-77.5-77.5-80-82.5-85
much too easy,
then 5X5 dips with 15kg

225 for all rounds

YMCA Smith rack:
225, 225, 275 x 8

24/m/170lbs/70"

as Rxd
225 all ten rounds, almost failed on last 2reps

first 5 sets @ 335
second 5 sets @ 365

EJ
M/36/170
185 FOR ALL
EJ

I'd like comment about the video posted from Laura DeMarco. Her coach should have stopped her doing that lift. Although, like Coach has said before, doing Crossfit with rounded backs and poor technique is better than doing nothing or doing nonfunctional movement, there is not reason for this to happen with the proper coaching and true Crossfit.

I know a lot of times the motivation is to just get it done, especially when maxing out and especially after watching the Crossfit Games. There is nothing wrong with the way the Games athletes approached the deadlift event. When you are competing like that then do what it takes, it is your performance that you have trained for. Just make sure and save something for events 3-8. You have to step sometimes, though, and think about what will truly benefit the athlete and how Crossfit was truly meant to be taught.

First off, Laura probably should have been stopped at a lighter load, before her form reached that point. If my coach watched my break my lumber curve, loosen up, or lose my form, he will not let me increase weight. My max is the last successful movement with proper form, not the last movement I can generate but putting my body through improper balances.

Second, if Laura had great form up to this point, she should have been told to drop the bar as soon as her back gave out, which was almost instantaneous in this lift. It's like when you try to do a muscle up and you don't quite get your shoulders through, but you catch yourself halfway and try to hold one arm in the position while the other one flails and try to find the right spot. You need to just drop out at that point, because your form is shot and you are risking injury. Laura could have very easily been injured from performing this lift.

Those are just my thoughts, but it's up for discussion.

all this injury talk is a waste of time - there are just to many variables and people use it the " i will get hurt " as an excsue to actually avoid putting some effort in, sure bad form is a risk factor but the load wont change that, i was capable of deadlifting over 400 when i herniated a disc - how much was i lifting at the time - about 30 pound lifting a small plank off the ground and ask how many people have done them just getting of the couch
instead of coming down on someone for putting in a decent effort people want to have shots

20, 10 Power piece on C2
3 rounds
stroke rate for each round:
18, 20, 22, 24, 26

120kg, 120kg, 120kg, 120kg, 120kg, 120kg, 120kg, 120kg, 120kg, 130kg

205-205-205-205-205-255-255-255-255-255

m/50/165/5'8"
135
177
199
223
246
270

385
385
385
385
385
410
410
410
410
410

165
165
165
165
165
165
165
165
165
165

275 for all reps. Trid to be as explosive as I could. Relatively light weight, around 60% of my max. Tried to have enough velocity to get my heels off the ground.

135 - 145 - 155 - 165 - 175 - 185 - 195 - 205 - 215 - 225 - 235

Threw an extra set in there for good measure :)

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

BW 175#

165# across. This is a little more than 75% my 1 rep max. Could have gone heavier. I had very little time; didn't want to bonk.

all set with 100kg, set focus on form.
did box-jumps directly after the squat work-out, box height 1m, 2 jumps, 30 sec rest, 5 rounds

CFWU x 3; mod'd for TDY location

155# across the board, not too stressing but form was very good with deep deep squat. Satisfied with effort

50kg,50kg,55kg,55kg,60kg,65kg,65kg,70kg,75kg,75kg

Liked this one. Should have kept going with the B/S and tried for a p/b but went on the P/J instead.

Good Fun

Young boy in the gym talked non stop for hr and 1/2 about how great he is at driving fast. Wish he could have zipped it and trained. Ears were bleeding and head was pounding.

BS
185,205,205,205,205,205,205,205,205,205
worked on form

M/50/153/1-1-06

Did Louie Simmons style "speed" squats. Deep in the hole, up as fast as I could while maintaining proper form. First time trying these.

BW 155# (~55% or previous 1RM) for all 10 rounds.

M/46/255#
295 (70%) of 1Rm for all. will try 315 next time

m/22/5'7/150

5x185
5x205

S/f

2 squats on the minute for 10 minutes. Unracked during rest (approx :45), started reps on the minute, finished and re-racked well within 10 sec.

185lb x2
190lb x2
195lb x2
200lb x2
205lb x2
210lb x2
215lb x2
220lb x2
225lb x2
230lb x2 (split second "hiccup" on 2nd rep, only rep not fully smooth down and up)

Current Back squat 5RM: 245lb
Current Back squat 1RM: 265lb

41/m/176cm/73kg

80-80-85-85-90-90-95-95-100-100-100-100 (failed on rep 2) kg

Did 12 rounds because I started too light.

Done in the evening after the row, power clean, thruster WOD in the morning.

Practised HSPUs and GHD-situps later. 5 rounds, untimed
5 HSPUS (full ROM head to floor)
15 GHD-situps

M/25/5'9"/180

225
225
225
225
225
245
245
255
265
225

DO WORK!!!

28/6'8"/219

225 across

As rxd
240
260
280
270
275
280
290
300
310
315

scaled to 7 rds.
185-225-245-265-275-285-285

-first WOD post!-
185x2
205x2
235x2
235x2
235x2
235x2
235x2
235x2
235x2
235x3
235x4 extra set building confidence
I know I could have/should have added more but im new to both CF and new to back squats this week (recovering leg presser) and dont have total confidence in a trick left knee making funny sounds at the bottom

followed with 4 sets 5-7 pullups and some calf raises.

12:29 as rx'd

not exactly sure about this but something like

225
225
225
235
235
245
245
245
245
245

M/31/210
225
245
265
275
295
295
315
315
315
320

225
235
245
255
255
265
265
255
245
245

m/45/165

185x10

Missed--sick.

as rx'd

225
255
255
245
245
245
245
245
245
245

PS: I was never able to squat w/o hurting my back before starting crossfit. Like so many others, crossfit changed my life. Thanks.

M/38/185/5-10

As Rxd
2x10
275 each rnd.
Grimes the same.

Good effort, not great. sore from yesterdays 30-25-20-15-10-5ghsdback KTE,STRdeadlift.

M/ 36/ 132 lbs/ 5'-6"
As Rx:
I used 175 lbs for the first 5 rounds and then bumped up to 185 lbs for the last 5 rounds. I really tried to go down slow and controled and then push up fast. I tried to pop up from the bench - box squat technique, but the bench was not really that low, so I went with a start from the low bottom position. For me maybe I should have gone lower or stayed with 175 lbs and tried to go even faster... not enough time to really really warm up, so that probably also limited my speed a little bit. I never felt my legs go too weak or sore though.
I finished with 24 muscle ups and then did 3 sets with 5 x 115 lb push press 50 D.U, 5 x 115 P.P. 40 D.U. and then 5 x 115 lb PP & 30 DU..good workout and I'll have to do more heavier back squats and keep up with the speed workouts to see if they start to pay me divedends. I really DON'T want to bounce at the bottom... even with lilght 175 lbs that's not a good idea for the knees.
I would love to try the chains and bands, but my gym doesn't have that stuff.

I was always taught to get the thigh horiz on squats, so I started light and tried to focus on getting my butt between my ankles. I noticed I inched up as the weight increased. Much harder (and different) when you go that low.
2-95
2-115
2-120
2-125
2-135
2-155
2-175
2-195
2-175
2-185
2-135

2x225-55%
2x225 These are way too light for 60sec rest maybe 20sec rest

2x275-67%
2x275
2x275
2x275
2x275
2x275 Still not really feeling it, too much rest.

2x315-86%
2x315
2x315
2x315 Better, with 60sec rest, I think 85-90% would work for all 20 reps, but that seems like a lot.

A few days behind due to travel

Modified Warm-up

WOD
:16::01
:15 rest
BS 2-2-2-2-2-2-2-2-2-2
225lbs.

Smoked!

Get some, Go again

CFWUx3
135x2
225x5,235x3,245x2
135x10 (try to be explosive)
Still in Colorado. Should probably go heavier.

Picked the bar up right on the 1 minute timer each time.

C-
used 135#

155x2x10
working on velocity, an interesting change from max effort
might have gone 10 lbs heavier

CFWUx3
BS: 135lb (70% 1RM)
2-2-2-2-2-2-2-2-2-2 (1 min rest between sets)

m/ 27/ 205/ 74"

225
235
245
255
260
275
280
285
295
305

185,225,275x6,225,225=10 sets of 2 reps
5 HSPU inbetween each set

45/m/170

220
240
260
270
270
270
280
290
290
300

interesting, still 5 lbs fat

135,155,175,185,195,200,205,210,215,225

225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
235 x 2
245 x 2
255 x 2
255 x 2
275 x 2

felt a lot stronger after 5th round..once i got wartmed up...
good wod...liked it!

185 x 2
195 x 2
205 x 2
215 x 2
225 x 2
235 x 2
245 x 2
255 x 2
265 x 2
275 x 2
285 x 1 (new single rep PR)

Feeling pretty strong since I did my past PR of 275 two times. Attempted to do 285 two times and only did it once. But that's still my new single rep PR for back squat!

205x2 x 10
Around sets 7, 8, 9 I was thinking this was pretty good and I could maybe go heavier but the 10th set I felt the speed slow down significantly.

@ the gym
as Rx'd

185
185
185
185
185
185
185
185
185
205

prolly could have pushed myself to do 205 earlier and for more sets!!

m/38/76/210

Makeup WOD. 185# (~75% of 1RM) across.

185 all the way

180 all the way with a warm-up of 90.

Note: weight in lbs. on a "Hammer Strength" Smith machine with unknown bar weight

M/31/5'8"/160

M/24/155 GregAwu

Done before wall-ball/l-pullup workout:

8x(225x2),2x(245x2)

185 rds 1-3; 195 4-6; 205 7-10. went too light.

75kg
75kg - on toes too much
75kg - left knee knocking in
75kg - 'angry gorilla' position. felt more powerful
75kg
75kg - left knee clicking. am deeper into squat
75kg - left knee clicking. not coming up as fast
75kg - clicking not as prevalent. feels like i'm slowing down
75kg - knees starting to come in
75kg

From Brand X forum:
From what Ive read in the journals the 10x2 rep scheme is a speed workout to help increase your 1rm.
Meaning after your warmup start the workout with 70% of your 1rm all the way through to set 10. Do the 2 reps as fast as you can with good form.
If you get to set eg 7 and the bar speed starts slowing down your done. Note it and hopefully next time you’ll get the 10 sets out.
If you get to set 10 without slowing, increase the weight to 75% of your 1rm next time.
This is Louie Simmons Westside Barbell training. Subscribe to the journal and check his stuff and everything else out. Awesome!

As Rxd

100kg

32/M/190

as rx'd

115
115
135
135
155
155
175
175
195
195

Rx'ed w 155

Also 120x5 w rolling thunder 5"

205x5x9
225x5x1

Done on 2/13/10.

"Mrs. Miyagi"

35 x 2
45 x 2
55 x 2
65 x 2
75 x 2
85 x 2
95 x 2
105 x 2
115 x 2
115 x 2

She completed this later in the day after I did it (comment #446).

Theresa: 155# (~80% of 1RM)stratight through

48/M/182
225 for all ten

as rx'd

100kg, 120kg (bad form), 105kg, 110kg, 110kg, 110kg, 115kg, 115kg, 120kg, 120kg

205
225
225
225
225
245
245
245
245
245

135-185-195-205-215-225-235-245(f)-235(x2)

Makes you feel weak

21/m/155/5'8

Rxd. 255/225(7). Poppi spotted; lacked rack/safeties. 245 is good weight for this with proper conditions.

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

205-205-205-205-205-205-205-205-205-205

Used 245 throughout. Not sure if I should have gone heavier. Didn't feel particularly difficult. Focused on keeping speed the same throughout. Might have slowed ever so slightly on set 9 or 10, but watch said it was about the same.

Probably could go with something more in the range of 70% next time. Used 10lb less than 60% as I wasn't sure what to use. I also have a feeling the CF metcons made the minute seem like plenty of time to recover. But if keeping constant speed is the goal, I would have to think that 275 is about the upper limit for me right now (1RM (A2A) = 425).

29/M/141

Nice workout, surprised at how sore it left me the next day (I did this on the posted date but forgot to enter results)

Did all the squats with a fast, explosive rise- almost enough for me to leave my feet at the top.

185 first set, a bit too much for the speed that I wanted, went with 175 for the rest and it was maybe a little light, but really allowed me to explode out of the hole.

btw: 158

225, 230, 235, 330 for the rest.

185
185
185
185
185
185
185
185
185
205

225, 235, 245, 255, 265, 275, 285, 295, 305, 305, 305

@thegym

185
205
225
225
225
225
225
225
225
225

75Kg
80Kg
82.5Kg
85Kg
85Kg
85Kg
85Kg
85Kg
85Kg
85Kg

(2/15)
2x225,245,255,265,275,265,265,265,265,265
Rested 2 mins. by mistake so weights would've been a little less than shown had I done it as rx'd.

225
245
275
275
275
285
295
295
305
305

About 85% of my 1RM, left knee was twinging so I didn't want to push it.

CFWU, 132 x2, 176 x2

187
187
187
187
187
187
187
187
187
187

[187]

145# x 4, 155# x 6

First time doing this protocol, seemed too light. Next time I'll try closer to my 1 rep max.

225

205, about 75% of 1RM

m/36/5'9/179
CFWU-3. Reg. Superman. Burgener. DU.
225x5 WU
285,295,305,315,320,325,330,330,320
Dropped down since I was getting tired. Need to keep knees out. Think my mind compensating for left knee.
Watch Louie Simmons videos before this WOD comes up again.

(1RM is 425 for reference)
BSx2
WU:225-245-265-285
WOD: 295-295-295-295-305-305-305-315-315-335
CD:275-245-225

Bench (:45rest) 135x8,185x5,185x5,205x5,205x5

Tabata Double Unders:
37-11-17-30-30-21-23-20

These were fun, until the second round and I hit my foot a million times.

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

My PR is 315 335 365 365 365 385 385 405 405 405

225
275
275
275
275
285
285
295
295
300

m/40/67"/175#

2-2-2-2-2-2-2-2-2-2

205#

135
145
155
165
175
185
165
155
155
155

I really need to work on my squats

CrossFit warmup

WOD as rx'd

Back Squats
286 x 2 10 rounds 1 minute rest.
WD 154 x 10

CFWU X 3
225, 275, 275, 275, 275, 275, 275, 275, 275, 275

As rx'd

205 225 225 225 225 225 225 225 225 225

Focused on speed from the bottom. Good workout.

“He who covers over an offense promotes love, but whoever repeats the matter separates close friends.”- Proverbs 17:9

1st 5: 315
2nd 5: 275

135,155,155,155,165,165,165,165,,165,165,155

did an extra since 135 was too easy. practiced cleans after with 95#. focused on getting full squat

185, 3x 195, 7x 185

Nice full squats with fairly good power.

Correction BW 195#

M/59/212/6-2

back squats
135x2, 185x2, 195x2, 205x2, 215x2, 215x1, 205x2, 205x2, 205x2, 205x2, 135x10

23.m.140.65"

as rx'd
225, 225, 230f, 225, 230, 230, 235, 235, 235, 240f

Total: 1840

2 x 295
8 x 225

44/m/196

1 1/4 mile run wu

185 x 4
195 x 3
205 x 3

34 yom

245x8
255x2

Felt pretty strong today, probably could have gone a little heavier

10 x 185

10x2 @ 330 lbs

M/34/170

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

95-115-135-155-165(form sucked)-155(form sucked)-145-145-145-145-95(10)-95(10)

finished with 30:00 yoga