Looks like a good one!

"each of the fifteen sets"? did i miss something? D'ya mean "reps"?

Sets is correct because there are 15 sets of 1 rep

How about a WOD dedicated to the Winter Olympics?

really looking forward to this one.

Melissa #2, 15 sets, each of 1 rep

Does this mean doing your max 5 times and attempting to add weight each set?

cant wait to see the outcome of that crazy endurance run with Kelly.

Are you suppose to do the WOD in rounds or complete one exercise of the time?

Did anybody notice this yahoo fitness article? It sounds strangely familiar...

http://news.yahoo.com/s/ap/20100225/ap_on_he_me/eu_med_intense_exercise

The idea is that you do something like this:

Overhead Squat: 45x1,65x1,85x1,105x1,115x1
Front Squat: 125x1,135x1,145x1,155x1,165x1
Back Squat: 185x1, 205x1, 215x1, 225x1,235x1

15 sets of 1 rep is 15 total reps in the workout.

This is perfect. After the CFT the other day I felt I needed to work on my squat strength. Now I get to work the squat for high weight from every angle.

my thing ;)

my poor knees.

Yes! Used to hate front squats but now I love them. Thank you Crossfit

K-Starr = super hero

Man I just did OHS Monday and Backsquats Wednesday!
OHS 45-65-80-90-90
I know I have 100 in me!
BS - 95-135-155-165(2)-170
Go hard FRAT!

"I don't agree that bread is bad for you"

Yeah, I don't agree that the Earth is round.

That just doesn't change the facts though lol.

I'm a newcomer to CrossFit and I was just wondering if any of you were as obsessed with it when you first started as I am right now?

Stoked about tomorrow's WOD!

well Jake #17....it's working pretty well for her isn't it?

too many people on this site are too heavy on the diet prescription.

Adrian Peterson eats McDonalds 3 times a week.

I'm pretty certain Jason Khalipa's day of eating vid had him eating a foot long subway sub.

ad infinitum.

Yes, it may be true that eating fish, kelp and alfalfa with almonds five times per day is healthier in some ways. We all get it.

But who wants to live like that? And who really thinks it makes a massive difference?

i have a question concerning the picture for last rest day. from the vids on ghd situp technique it seems like the angle of his legs in those tires would prevent him from being able to stress his quads hence putting too much pressure on his back. it looks like his feet are way lower than his butt. is he just able to pull it off cause he was really strong core muscles? would it be unsafe for someone not as strong to try a make shift ghd such as this?

Jimmy,
I was thinking about your post and going back over the almost 2 years I've been CrossFitting. I have no idea why, but my experience with CrossFit has been similar to a healthy marriage. Starts out with extreme infatuation/obsession, it's exciting and new. Your whole life and outlook changes. This lasted about a year for me. Then it settled into a comfortable routine. Still exciting sometimes, quite often a pain in the arse. Fulfilling and better than any alternative. There is always room to improve the "relationship", it waxes and wanes but on the average is getting better, like relationships it requires a lot of effort. I'm hoping that my "relationship" with CrossFit will continue and paralell the success of my 20 year marriage to my CrossFittin' Sweetheart, ever better, always working on it.

#18 Jimmy
I'm like 1 month and 1 week into it, and I am too. I try to convince all my friends to do it as well. One always complains that the work outs are just too ridiculous.

So I have never done Overhead Squats or Front Squats, but I feel like I'm a pretty quick learner even watching the videos. Would it be a bad idea to do this type of work out for a beginner at these two exercises? If so, what do you recommend I do instead?

Thanks

one more question, is the front squat usually stronger or weaker than the back squat?

Thanks again.

@ Jimmy #18

over 2 years for me...still obsessed!

That picture is awesome!

#20 Jordan, Thats a babe not a dude. Maybe she's just stretching.

I can not *wait* to do this one. I love squats!

whoops! i hadn't enlarged the image, now it's clear.

Jimmy #21,
Hey, man, that guy is in Iraq. Getting GHD machines is the last thing anyone is worried about over there. It's called "adapt and overcome." Hence the photos of our guys (and gals) in uniform, rocking the work-out with ammo boxes, tires, sand bags, body armor, etc. How many rowers do you think are over there? I didn't see a single one.

Nice jump! Did you land it?

#22: the back squat will accomodate a heavier load than the front squat.

Pete #9

I've seen the same type of thing in the Men's Fitness mag...shortening workouts with more explosive moves, etc....very odd considering the fanfare of crossfit training.

bad timing... i feel that the picture from squaw is not appropriate due to the recent death on the mt... my heart goes out to c.r. johnson's friends and family...

doc mock #28

i'm jordan not jimmie. i know they are in iraq and do not have standard equipment. i was not implying that it shouldn't be done because perfect form may not be possible. if you read my post it says "is he just able to pull it off cause he was really strong core muscles?", aka because the person (which is acutally a woman, my mistake) had "adapted and overcome". my question was more along the lines of "how do they not get hurt?", and not "shouldn't they not do it?" thanks for your reply, i appreciate everyone's responses.

To Grant and the photographer:

what a fantastic photo! Zeusbless, it is gorgeous the way the clouds frame your flight! Kudos.

Max singles on 3 squat movements in the same workout? Why? Doesn't make sense to me as either a strength workout or benchmark/test.

m/29/5'9"/158

125-135-140-145-150(pr?)

175-185-195-205-215(pr)

skipped bs and did snatch/clean/jerk workout

yesterday i ran for 400 m did some squats and did dumble thrusters. my legs are kind of sore. should i go with the WOD.

Craig #22

BS is susally stronger than FS cuz traditionally, most ppl dont do FS.

Craig #22

BS is usually stronger than FS cuz traditionally, most ppl dont do FS.

Crossfit Sri Ram Ashram, India
Never tried front squat to max before.
All weights in kg

Bachendra 5'5/65kg/m
OHS - 50kg, 51kg, 52, 53, 55kg(pr)
FS - 65, 70, 77, 78,80kg
BS - 80, 85, 86, 88, 90

Arvind 5'7"/63kg/m
OHS - 60kg, 65, 68, 70, 75kg
FS - 75, 80, 85, 87, 90F
BS - 90, 95, 100, 105, 115

Vijai 5'7/60kg/m
OHS - 75, 80, 85, 87, 90kg(pr)
FS - 75, 80, 85, 90, 95F
BS - 90, 95, 100, 105, 115kg

Always a bit more fun and dynamic when Vijai is home from college

Hi I just added WOD on my iPhone.
So it's just one round of 15sets? Or is it as many rounds of 15 sets u can do in a certain time?

This is my type of wod. No gym today. Will enjoy this another day.

30/M/5'10"/146 (MTN WARRIOR)

Over Head Squats (OHS) is my weakness. however I practice them every day with a PVC pipe, I get close to the wall, face the wall, at least an inch Away and squat without touching the wall keeping the Broomstick or PVC Pipe Overhead, go all the way down, and in your way down keep the hips out, I had the problem before of my knees going in. I had the Advice from CF Brand X and it is working fine, After almost 2 years crossfiting found out that I had Butt wink (BUTT WINK IS WHEN YOU SQUAT AND THE BACK ROUNDS AT THE BOTTOM) so I am slowly fixing the way I squat and improving my flexibility, OHS are the Ultimate core exercise, Front squats and Back squats should be cake. Have FUN Every one. Good luck on your OHS. Hopefully I break my PR which is what I am shooting for. If anyone out there got any info how to Improve the Over head squats, please email me. Or put it on the site, thanks.

SANTI

Did the overhead squats with low wights, since i've never done it before.

BS- 220-242-242-253-264
FS- 132-176-198-198-209
OS- 60-60-60-60-60

OHS 30kg 40 50 60 70
Fs 70 80 90 100 110
Bs 110 120 125 130 134

m/44/185

ohs-190-190-190-195-200(f)
fs -250-260-265-275-280
bs -335-335-335-335-335

OH- 95, 105, 115, 125, 135
FS- 135, 155, 175, 205, 225
BS- 275, 295, 315, 335, 355

Man my OH needs some serious work.. The form is difficult... I feel taht I could maybe OHS more weight but I cannot Push Press enough to get it up... any tips?

Loads in kg:

OH: 40, 50, 60, 60, 65 F
FS: 70, 75, 80, 85, 90
BS: 100, 110, 115, 120, 125

m24/6'1"/163 lbs

Dan #32,

The loss of CR Johnson, indeed the loss of anyone in the pursuit of something as wonderful as skiing or boarding, is tragic. However, although I am a mountain fanatic, and I was in the mountains earlier this week, I was totally unaware of the tragedy until last night's Olympics broadcast. Imposing your "mourning rules" in such a way is rather severe, and reasonable people (like me, for instance) could view today's photo as a joyous tribute to CR if we for the tiniest moment thought that the people running the Main Page were even aware of the incident (I think this is just a coincidence FWIW).

I share your sadness, so well expressed last PM by Julia Mancuso, but I don't share your reaction to the photo. See the joy, Brother. Assume goodwill, here and elsewhere. Grant Bowen is soaring; somewhere we can hope that CR is smiling.

--bingo

ohs 195, 205, 215, 225, 235
fs 235, 255, 275, 295, 305
bs 315, 335, 355, 365, 375

didnt to failure because it was my first time maxing out in a very long time so i did not know where to start, started at 135 and worked up to these weighs by tems or 20's

OHS - 170/175/180/185/190
FS - 235/245/255/265/275
BS - 315/325/335/345/365

no rack no bumpers for ohs

I'm a CFer for 2 1/2 months now, I'm finally getting up in weight. I have a question on my OHS, when getting into higher weight what is the best way to off load when your arms start to give?

m/32/5'9"/175

OHS - 135,145,155,165,165
FS - 185,205,215,225,240
BS - 225,250,265,285,305

If you guys haven't seen this article yet, check it out. Good story about a guy changing his life and CF is edging its way into the endurance world...

http://www.gotrimax.com/TriMaxHubbell.htm

32/m/190

OHS - 145, 150, 155, 160, 165
FS - 170, 175, 180, 185, 190
BS - 225, 235, 245, 255, 265

OHS cleaned from floor

In pounds:
OHS: 45,65,75,85(PR),95(PR)
FS: 115,135,155,165(PR),175(PR)
BS: 185,195,205,215,225(fail)x2

Legs were gassed by the time I went for a PR on BS. Should have gone bigger sooner. Good day though, upped OHS and FS PRs by 20 pounds each.

HSPU progression work afterwards.

F/25/5'8"/175 (I've gained a few # in the last few weeks).

OHS: 90-100-110-120-130
FS: 130-140-150-160-170
BS: 200-210-220-230-240(failed at depth)

Never reached my max for any of these 3 squats, but overall I was pleased with form I was able to keep through all 15 sets, up until the last one. Front Squats are a pronounced weakness for me, as the hold is uncomfortable, but I overcame that today I think.

Jimmy #18: almost one year and counting doing Crossfit and still completely obsessed :).

OHS: 135-145-150-155-160PR
FS: 135-155-165-175-185PR
BS: 225-225-230-235-240

OHS: 85-95-105-115-135
FS: 155-165-185-195-205 (pr)
BS: 225-245-255-265-275 (pr tied)

Comment #19 - Posted by: bronson harrison

You can walk across the street everyday with your eyes closed and never have an incident but that doesn't make it a good idea.

The research is starting to become overwhelming that gluten is not healthy. It will affect people differently but just because it doesn't affect you doesn't make it a good idea.

OH 90lbs
FS 155lbs
BS 225lbs

So I'm just about to go and try this...

However, I don't have free weights. The next best thing is the Smith machine.

I can still do all the exercises, but my stabilising muscles won't get a working out. Any tips for how I can compensate for this?

Cheers

M/40/70"/197

OHS: 160, 170, 180, 190, 205, (225)PR

FS: 185, 200, 225(PR), 235(PR), 245(PR), 255(PR)

BS: 275, 295, 305, 315F, 310

Spotters on OHS and FS allowed me to keep climbing which accounts for the couple of extra reps. I was good until that 255 FS where I came out of position just enough to tweak my lower back, left side. I Felt it on the BS and could not beat my PR of 315 although I tried!

Happy Lifting!

OHS 185, 190, 195, 200, 205f
FS 205, 215, 225, 235, 245
BS 275, 285, 295, 305, 315

#59 - Jakers

I think what bronson was saying is that you should do what is right for you. If you think or know that gluten has an adverse affect on you then don't eat it otherwise have at it. Your analogy is stretching it more than a little with the amount of data there is out there.

2010-02-26: AM@gym.No WU. Enjoyed WOD, wimped out on FS and BS.

OHS - 135,145,155,165,175(pr)
FS - 180,190,200,210,220(tpr - Dec. 23,'09)
BS - 225,230,235,245,250 (pr 255 Feb.23,'10)
OHS - 135X10(pr)

OHS- 30, 30, 50, 50, 60 kg
FS - 70, 80, 85, 90, 90 kg
BS - 90, 95, 100, 105...FAIL 110 kg

m/23/6'/180

32/m/5'10"/210

OHS: 135 145 155 165 170(pr)
FS: 185 225 245 260 265(pr)
BS: 225 265 285 315 340

Brant @ 7:26am

Good eye. Hyperbole is my stock in trade.

How would a person know if they were suffering from chronic gluten condition if they have never removed it from their diet?

10-25% of the people are naturally insulin sensitive. Their nutrition isn't really going to affect their looks or performance greatly. But they are still going to suffer from silent inflammation and will do long term damage to there nervous/cellular system.

65/75/95/105/125
135/155/175/195/205
225/245/265/285/295

65-85-105-115(f)-110(f)
205-215-225-235-255
265-275-285-295-305 (ugly last rep, full depth, but lost lumbar curve on way up).

m/31/220

OHS - 225
FS - 295
BS - 365

#64 Brant:

Jakers is right. Jakers is ALWAYS right. Please do not argue with nor anger him. His power and greatness extend far beyond what you can possibly comprehend...

Snow cut into my time, so I skipped bsq's. hopefully I'll get these Sun on the "rest day"

OHS: 85, 95, 100, 105, 115

FSQ: 175, 185, 190, 195, way too late for work...

Over Head Squat: 115, 135, 185, 205 (f), 205 (f)
Front Squat: 135, 185, 205, 225, 275 (PR)
Squat: 315, 405, 425, 430, 435

went a little light today on most. Shoulder was hurting on the Over Head Squat, could have gotten 205 but shoulder gave out.

jakers honey, you're alive! How nice to see your hyperbolic big head back in here ;)

Goat posted several links re: gluten but post held.

Two full cycles of rest are doing me well. Should be back Monday. CF Rising is OPEN despite 18 in. of snow in 24 hrs- we doing sled drags down the street.. with a real sled :)

Hi Pony! I'm resting too...and going just about stir crazy :-)

"we doing sled drags" LOL

you can take the girl outta Newark, but you can't take Newark outta the girl

35,m,175

OHS 95,115,135,145,155
FS 225,235,255,275,285
BS 225,255,275,295,325

Nob think its cold in weight room other day should work out in garage with me. Burrrr.

Carole
Still sick. She is taking another day off. Actually, she is still sleeping right now.

Kevin
M/50/5'11"/168

OS: 95-105-115-125-135
FS: 145-155-165-175-185
BS: 195-205-215-225-235

Managed to keep the sequence, and add 10 pounds to every set, all the way through. This actually worked out to be just about right.

Really liked this WOD.

Sidelined with tendinitis/bursitis or worse of my shoulder, physical therapy and squat improvement for today, waiting for my MRI

By definition, it is impossible to do only one "rep." This workout is logically incoherent.

Not fully recovered after a week of rest/lite cardio.
Did lite squats and sets of 5 reps instead of singles:

OH: 65-70-75-75-80
Front: 95-100-105-110-115
Back: 135-145-155-165-175

Laura f/47/5'7/148

M/35/69"/170lbs

OS: 115-115-125-125-135
FS: 135-155-165-165-185
BS: 225-245-265-275-275

no access to weights for this WOD today

did following C2 w/o from Freddy C's website a while back

10 reps of 1 min on, 1 min off
5 burpees for every 5m short of 2500m

rowed 2365m - penalty of 27 burpees
last time I owed 42 burpees!

#82 Kamper:
Are you taking crazy pills or what? By definition doing 1 rep means you do 1 rep and then stop. It is hardly illogical or incoherent. Unrack, go down, back up, rack, finished. Maybe you are thinking about dividing by zero or something, but doing one rep is definitely possible for those of us living in reality.

What's the damper, Kamper?

that is a very funny observation. Are you still resting? you're clearly thinking too hard ;)

:))
#82 Kramper,

Rigorously speaking you are right - the WOD should be formulated as 1-1-1-1-1 movements, not repetitions. But then again, we are living in the 21th century, even if the year is 2000+ :)

#86 CPT O: He didn't think about dividing by zero. He just doesn't believe in the integer known to us as "1".

Jakers, PB, Pony, I'm resting too. Sometimes rest is an underappreciated thing, especially for people who are new and excited about working out. Work hard, but for God's sake, chill out too.

#86 Capt Obvious:

Kamper is technically correct. By definition; a repetition or "rep" is defined as repeating something, so you cannot do a single "rep"...unless you do more than one of course.

I need beer.

@ 87- 21th century LOL rhymes with earth?!
that's how Playoff Beard talks after one too many beers

Beard, that means that if you do 21 thrusters, you've only done 20 reps LOL cause you repeated the first one 20 times

"#82 Kramper......even if the year is 2000+ :)
Comment #87 - Posted by: qwas at February 26, 2010 9:14 AM

Uh-oh! #82 is now #81, someone's post got censored! Time to start referring to previous posts according to time and not post number. Trust me... this tends to happen around here from time to time.

:)

26/m/5'11"/211
OHS - 135-155-175-195-215
FS - 235-255-275-295-315(pr)
BS - 335-355-375-395-415

Dammit Goat!

Overhead 95.115.125.135.145
Front 135.185.195.225.245
Back 225.275.315.335.355
10 x 225 deep squat
20 x 135 deep squat

Playoff Beard:

I can see your point, however if we are talking semantics here we need to define to a much much deeper level. How long does it need to be between "reps" to make them reps? If I did OHS 2 weeks ago and then do one more now, isn't that another rep of my lifelong total number of OHS? :)

Squatapalooza

Goat, Beard, Capt Obvious, SLP - getting my humor is a VERY bad sign. Seek help.

I am biting back hard on the urge to do this WOD - pounding my head into my desk saying "YOU MUST REST! YOU MUST REST!"

SLP, the damper is always 5. Always.

M/26/145lb/5'6"

OHS - 105lb
FS - 215lb (PR)
BS - 225lb

Having some problems with my left hip flexor, so I took it a little easy today on the squats. Hit a bunch of GHD's at the end to punish myself for my lack of squat enthusiasm today.

M/36/175

OHS - 95, 115, 125, 135, 140
Front - 135, 145, 160, 170, 185
Back - 255, 260, 265, 267.5, 270

Awesome WOD.

95-115-125-135-145
145-185-205-225-225
225-225-245-245-245

Kamper @ 10:11AM

Psst. Hey kid. look what I got over here. a shiny new pendlay bar with bumpers. One little squat. It's not going to hurt you. Just put that weight overhead take one big breath and do just one squat. How bad can it be? All the other cool kids are doing it today. I'm going to do it. Come on. Let's go have some fun.

Just one squat. That's all. I promise.

OHS 115-125-130-130-130 (jerked to get overhead)
FS 130-145-150 (PR)-150-150
BS 165-175-185-185-190

Ok, not funny, but sorta. I get the shakes sooo bad pre and post wod. It is making it really hard to do the wod. Had blook work ran, all norm. I honestly think I psych myself out sooo much before the wod I get the shakes. When I get them post wod I figure I earned them working hard. But really, it is really hard to lift or really anything all shakey like this. Yuck.

Erin

30/M/5'10"/146 (MTN WARRIOR)

Very happy with the performance today.

OHS 45, 65, 95 Failed, 85 New PR, 95 Good New PR
FS 135, 185, 190, 200, 205 (new PR)
BS 225, 235, 245, 255, (New PR) 265 Failed

I did really push it today... PR all 3 lifts. Nice!!

Santi

500m Row
OHS 45x10

WOD
DJ
OHS: 75-95-105-115-125
FS: 135-145-155-165-175
BS: 205-225-250-275-295

SaraD
OHS: 50-55-60-60-65
FS: 75-85-90-90-90
BS: 95-105-105-95-95

Numbers are down from last time... Tremendously.

Get some, Go again!

"I am biting back hard on the urge to do this WOD - ..."

Comment #100 - Posted by: Kamper M/45/200/74" at February 26, 2010 10:11 AM

If you didn't do any reps, and just did movements, you really wouldn't technically be doing this WOD, according to your own magnificent writings. Just sayin'...

Was an official rest day for me today, but will double up tomorrow to get back on track.

Also, more media attention for my waist-to-hip ratio study. It's not essential to read the whole interview, because if you watched the news clip or seen anything else than you know the essence of the story.

BUT, if you scroll about half way down, the reporter (a woman) asks if "[we] have to have surgery in order to turn heads?" I informed her that CrossFit was the way to gain this figure without surgery because it trains functional movements, function begets form. Turns out the reporter agreed because she's a CrossFitter.

http://www.lemondrop.com/2010/02/26/science-reveals-the-female-body-type-that-scrambles-mens-brains/

Hope everyone has a great weekend!

As Rx'ed
OS-145,150,155,160,170
FS-175,185,195,205,215
BS-255,265,275,285,295

OH: 105, 115, 120, 125, 130 (PR)
FS: 165, 185, 195, 205, 225 (PR)
BS: 225, 235, 245, 255, 265 (PR)

Happy with the FS and BS, never really done FS before. Still feel really akward with OH squats, only the 3rd or 4th time doing them. I feel like my back is the weak link as I sink my hips.

27/m/190/6'2"

Just wondering if anyone could give me a rough idea of how much a trainer with a level 1 cert could expect to make at a CF gym. I guess I am interested both a number for a new trainer and what the potential down the road is as well. Would love to pursue training, just wanted to know what the kind of oppoptunity there is. Any info would be great here or by e-mail. Thanks.

This probably wasn't wise, but I managed the WOD in spite of my sore knee, at somewhat light loads.

OHS 55, 65, 75, 85, 95f
FS 95, 105, 115, 125, 145
BS 155, 165, 175, 185, 195

At 4th ave Gym, Yuma, AZ.

RX'd

OHS: 95/ 115/ 135/ 155/ 160
FS: 175/ 195/ 215/ 225/ 235
BS: 245/ 275/ 295/ 315/ 325(f)

Did everything in a squat rack. It helps tremendously to start OHS racked high. Able to OHS much more than I would be able to if I had to push press to get it over head.

OHS - 95, 100, 105, 110, 115 (PR)
Front Squat - 155, 175, 185, 195, 200 (PR)
Back Squat - 215, 225, 235, 245, 255 (PR)

m/57/5'10"/175

Skipped today's WOD, made up two of my own:

"Garth" and "Wayne":

"Garth": Remove 12" of snow, single path, from 225-foot front sidewalk, for time.

"Wayne": Remove 2 feet of snow/ice mixture from same sidewalk three hours later after forgetting that the municipal plows make a final pass AFTER the snow stops falling, and that they take a perverse pleasure in depositing the heaviest slush back onto just-cleared sidewalks. For time.

Equipment: snow shovel, 175-lb dumbbell.

jmsny111752

OHS: 75-95-95-95-95
FS: 155-175-195-205-215
BS: 225-235-245-245-245

Worked on form for OHS. This was actually a PR for me as well. As long as I work on them I will get better.

FS's felt really good. I think this was a PR, have to check when I get home.

BS's felt VERY weak! 225 felt heavy and unstable, but I continued on. Not sure what my issue was today with these. No biggie though.

We just did a workout with Margaret at Twin Freaks Crossfit in Longmont CO. Margaret is a great trainer who gave us a good workout, some helpful pointers, and a lot of friendly hospitality. Thanks Margaret!

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets

OHS
1.115lbs
2.135lbs
3.155lbs
4.165lbs Failed once, got it second try(old PR)
5.170lbs(77K) Faild once got the second one.

Front squats
1.170lbs
2.205lbs
3.225lbs
4.235lbs
5.240lbs(108k)(I think it is a pr, but I couldn't find a max, pretty sure it is)

Back squats
1.240lbs
2.245lbs
3.255lbs
4.275lbs
5.290lbs(131k)

OHS's the miss at 165, got full squat and I think the bar went froward, it fell hit me on the top of the head and I fell back.Bumpers are great. You don't know how embarassing it was and is to saw on here and I was alone!!

The fail on 170 was the same, I got in the hole(real shakey I must say) and it went froward I didn't hit my head or fall, just dumped it.

I just started looking at Crossfit and I'm very excited to begin working out like this. Haven't done OHS's in a long time so I think I can do better but this is what I got today.

OHS-95, 135, 155, 175, 185(failed)
FS-185, 225, 255, 275, 300
BS- 300, 335, 365, 395(f), 395(questionable depth)

OHS - skipped..inj
FS0 - skipped..inj
BS - 185-195-205-215-225
PR is 235

First time OHS and FS - I definitively need to learn more about those; going to the journal in 5 mins :)

OHS: 95, 115, 135 failed - went back to 95 then practice more with 45# barbell
FS: 95, 115, 135, 145 - failed- didn't expected: it was the wrists; I need to work more on flexibility there.
BS: 135, 155, 175, 225, 235 - I think I can do better here; this is the second time I try BS.

CFWUx3

-missed a round of back extensions, some dude was on it and I forgot to go back and do them

-6 kipping, then 4, 4 and 58lb asst

-body weight dips (broken) for the first two rounds, 22lb asst for last 10 reps of round 3

OHS - (65f -- didn't count this one) 45, 50, 55, 65, 85

Front Squat -- 115, 135, 155, 165, 170

Back Squat -- 175, 180, 185, 205, 215

Can somebody help me with the structure of this WOD. Is it all OH squats then on to front squats, or is it 1 OH sqaut 1 front squat and 1 back squat and so on? Thanks for any help you can give.

OHS 165-174-185-195-205
FS 245-255-265-275-285
BS 335-365-405f-385-405f

Jakers,

I couldn't agree more. Interestingly enough one of the most common allergies in infants is GLUTEN.

I've heard the number put at around 80% of Americans are carb sensitive, and from my own experience I know that I am certainly one of them. My girlfriend on the other hand is not, and can eat complex carbs until the sun comes up with zero negative effect on her metabolism or body composition. This simply reinforces the fact that what works for some certainly does not apply to all in the sense of diet and nutrition.

Think this really goes back to figuring out your unique physiology and using your noggin.

OH-85,85,95,95,105
FS-135,155,165,175,185
BS-255,265,275,285,295

My legs were shot from earlier in the week from:
.5 mile run, 150 angled ring pullups (feet on floor), 250 pushups, 350 squats, .5 mile run. All sets had to be 50 reps or more. Couldn't walk yesterday.

OHS: 95, 115, 135, 145, 155
FS: 185, 205, 225, 245, 265
BS: 275, 295, 315, 325, 335

Shoulder is in rough shape; OHS were not fun. Need to focus on rotator cuff strengthening exercises every morning.

M/33y/180cm/90kg
1. OHS: 60-65-70-75-77,5kg(PR)
2. FS: 100-110-120-122,5-125kg(PR)
3. BS: 120-135-145-160(failed)-162,5kg(PR)

OS: 115-125-135-145-160
FS: 135-145-155-165-175
BS: 225-245-265-275-275

M/5'7/155lbs.

Justin,

You would complete all reps of the OHS, then all reps of the FS, then all reps of the BS. It is structured so that the more difficult movements, and hence lighter weights, are performed first.

Good luck!

OHS - 95, 105, 115, 125, 135
FSQ - 175, 185, 195 (failed on 200 twice)
BSQ - 285, 295, 305, 315, 325

Damn Front Squats with the clean grip were tough...getting better though...all 3 were highs for me!

great

Still getting used to what my right starting weights should be:

OH: 65/85/105/115/125
FS: 135/155/165/175/180
BS: 185/215/225/235/245

Form tweaked at the final lift of each.

29/m/185

OHS: 135, 155, 165, 175, 185
FS: 205, 225, 245, 265, 285
BS: 295, 315, 335, 355(f), 315

OHS: 95, 105, 110, 115f, 115
FS: 165, 175, 185, 195, 205
BS: 215, 225, 235, 245, 255

I didn't have it on OHS today. My balance was terrible.

M/36/5'10"/175

OHS: 155, 165, 175, 185, 195 (PR)
FS: 205, 205, 210, 215, 220(F)
BS: 255, 265, 270, 275, 280(F)

Form was awful for front squat. Really need to focus on a solid upright chest and high elbows. Felt really strong on the OHS but was crapped out by the time I got to Back squat. Think I could have set a PR if that was all I was doing today. Good day though, I'm adequately tired.

NEVER QUIT!

playoff beard #91,
if you wanna get technical one could make the arguement that you are doing a repitition of an exercise that you have already learned in the past, so you are repeating something you have already done. so i guess you can have one "rep." i dont really care either way. just making an arguement because im bored and its snowing.

For the newbies like myself, the CF Journal is the place to look for info about ... well about anything CF related :)
In particular I found this article on overhead squat really helpful:
http://journal.crossfit.com/2005/08/the-overhead-squat-by-greg-gla.tpl

Thanks for it - I learned something today.
Here is how it ends:
"Once developed, the overhead squat is a thing of beauty - a masterpiece of expression in control, stability, balance, efficient power and utility. Get on it".

M/23/6'2/155

45-50-55-60-65 snatches
115-135-155-160-165 FS
155-175-185-195f-190f BS

CFWU

OHS: 77-99-105-110-115(F)
FS: 143-148-153-158-163
BS: 143-153-158-163-172

Almost PR on OHS, not quite...

22/m/196#

OHS: 75-85-105-115-135
FS: 155-175-185-205-215
BS: 225-245-275-295-315 (fail)

PR on OHS (shows I haven't done enough of them, I guess) and realized that I've lost 6# in the month I've been doing CF!

OS - 95, 100, 105, 110, 115
FS - 135, 145, 155, 185, 205
BS - 225, 235, 245, 245, 245

#136 Dan Blackmon: Nice catch phrase...where have I seen that before? Hmm...

#137 new guy: Is it a repetition if the weight has changed but the movement is the same? What period of time needs to pass between the repeated movement in order for it to be considered repetitious?

Why are there locks on the doors of convenience stores if they're open 24 hours a day? Where's my paycheck? Why's my lip all busted up?

Questions are so much easier than answers aren't they? Stay warm my friend :-)

~Never Quit!

M/44/180#
OHS 95-105-115-125-135(PR)
FS 185-205-225(PR)-235(PR)-245(PR)
BS 255-260-265-275-280(PR)

m/27/5'11"/196
ohs 140,160,180,200,220(pr +10)
fs 230,250,260,270,290(pr)
bs 320,340,360,370(tied pr from tues),380(f)

m/38/6'/190
ohs 140,160,180,200,205(pr)
fs 200,230,250,270,290(pr)
bs 320,340,360,380,400(pr)

theyre killing the legs this week. Love it.

M/38/170

#18 Jimmy- I'm on 2.5 years, I think. Still dying to wake up in the morning and see what's on the menu for the day. Spent some time last Summer on CrossFit Football and love several of those workouts, but I always come back to the main page. The programming just keeps getting better. The last month has been a blast.

Not much time to squeeze this one in during a free period at school today but got the following:

OH Squat (from a Rack Jerk) 135-145-155-165-175
Front Squat 185-205-225-245-265
Rear Squat 285-315-335-345-350

Pretty much hit my limit on each. Cut each stretch about 10 sec. short afterwards and it kind of kicked me in the tail a few hours later.

Looking forward to tomorrow.

FS: 95/115/135/155/185
BS: 195/205/225/235/240
I can not OHS... ya...

I COULDN'T HELP MYSELF. I figured, if I want to work out that much I must be rested, so ...

OHS 115-125-135-145-150(f)-150(=PR)
FS 155-185-205-215-225
BS 235-245-255-265-275

Felt good, could have gone heavier on the back squat but no spotter.

Cash out: Tabata row 8 rounds (4 minutes), avg split 1:35.1, damper at FIVE. Then played around with rings. Then drank an entire bottle of coke and fell down.

Over head 135-155-175-185-185
front 185-205-225-245-245
back 265-285-315-365-365

m/24/5'10"/210

should have done burn outs
left wanting more

m/36/5'11/209

OHS: 95-115-135-155-155
FS: 155-185-225-245-250
BS: 275(f)-245-245-255-260

Side note: D/L 345(pr) :-)

Jakers 10:25 a.m. - mmmmm, Pendlay, mmmmm, gooood (Homer Simpson).

OHS: 95-115-135-145-155
FS: 165-175-185-195-205
BS: 255-275-295-315-325f

What's up everybody! First time posting comments, been doing CF for 3 months now, and I'm def hooked!!!

26m/6'2"/185lbs

Below Parallel:
OHS:95-100-105-115-120(pr)
FS: 135-145-165-185-225(pr)
BS: 235-255-265-285-315

First time doing OHS and FS for weight, FS felt great (could have gone up) but OHS came down to shoulder stability, got shaky on the decent, any suggestions would be great, thanks!!!

1st time using real weight with OHS, getting it above my head let me down the first time, and balance issues the next time.
1st time doing FS. My arms and back were hurting, I think I was doing something wrong. Can a person's body be designed where it is actually physically impossible for them to get their elbows parallel to the ground?

OHS: 112,122(f),112,117,122(f)
FS: 125, 195, 205, 205, 195
BS: 215, 245, 255, 265(PR), 275(PR), 285(PR) increase from 260 to 285 in exactly 1 month.

M/22/6'1"/200

OHS: 95,135,155,175,195
FS: 225,245,265,285,300(x2)
BS: 315,335,345,355(x2),365

did two reps when butt didn't go below parallel

42,M,6'0", 200 lb

OHS- 45,55,65,75,75
FS-105,165,185,195,205
BS-205,205,205,205,205

1 mile run 8'12"
1 mile run 9'

OHS: 47,57,67,77,87
FS: 117,127,137,147,147
BS: 117, 117X5, 117X4

Ive got a problem with back squats. I find the bar hurts my shoulders where it is being held. I have no official instruction but have learned the squat via the internet. I am unable to preform the BS because of this pain. Im a pretty skinny person and my shoulders are semi-bony so is this the problem?

Any help would be appreciated

first time

OHS: 40-45-50-55-60 (might have been a pr)
FS: 80-85-90-95-100
BS: 110-115-120-125-125

(kg)

m/43/204

Didn't push it as I have been absent the gym, good workout but was rather easy

OHS: 95,115,135,145,145
FS:185, 205, 225, 225, 225
BS: 275, 275, 275, 275, 275

BW 180lbs
OHS - 195,205,215,225,235 (away from my best CFing)
FS - 240,250,260,270,275
BS - 280,290,300,310,320 (even worse, I've done 300lbs Widow Maker 1 year ago)

It would have been really cool if I could have participated in the gluten conversation.

In kilograms

OHS: 50-55-60-60-65
FS: 80-85-90-95-100
BS: 110-115-120-125-120

The OHS felt easy, I think I could have easily done 70 or 75 kg.

OT, Finland sucks at hockey.

M/52/213

OHS: 65,85,105,115,115
FS: 115,165,185,185,185
BS: 185,205, 205,205,205

(I injured myself on Jan 28 back squating 225# & felt tight during the whole workout. So I was concentrating on form. The good thing was that I was able to run a 5K later on today, which I couldn't even dream about a week ago!)

m/38/76/210

OHS 95-100-105-110-115
FS 135-155-165-175-185 (PR is 190)
BS 195-205-215-220-225 (PR is 240)

does it matter how you rack the bar on front squats?

Overhead squat 115 120 135 140 150
Front squat 135 155 185 195 205
Back squat 165 185 205 225 250

M/42/5'6"/167

Overhead Squat: 45,55,65,75,85
Front Squat: 95,115,125,135,155
Back Squat: 185,195,205,215,215

First time doing overhead squats with weight. Not to bad, I think.

OHS - 95, 115, 135, 145, 155
FS - 165, 185, 225, 245, 255 (PR)
BS - 315, 385, 425, 455, 465 (tied PR)

Ramped up to all lifts. Did not have my notebook and only remember the highest.

OHS - 120 (PR)
FS - 205 (PR)
BS - 220

For some reason I can't get past 220 on the BS...

first time doing OHS and FS

OHS 65-75-85-95-105
FS 115-135-155-185-205
BS 205-225-245-265-285

M/42/5'11"/180

OHS: 115-120-125-135-145
FS: 145-155-175-185-195
BS: 195-205-215-225-240(f)

overhead 75,85,95,105,115 +5
front 140,150,160,170,180 +15
back 165,175,185,195,205 -15

not sure what happened with back squats failed twice at 210

3 rounds:
dumbbell swings 80lbs
overhead cable curls 80lbs

OHS-95lb,100lb,105lb,110lb,115lb Front Squat-135lb,155lb,175lb,180lb,185lb Back Squat-185lb,195lb,215lb,225lb,235lb..ass to grass on all lifts.

145-155-165-175-185(pr)
205-215-225-235-245
285-295-305-315-325

This was pretty easy-going until the last rep. I didn't even realize I'd never done a 185 Overhead Squat before. It was solid, just kind of awkward to lower it back down on my shoulders.

PONY, COOKIE, PLAYOFF BEARD, JAKERS~ nice to see you all on the board today...miss your daily posts!

Bingo~ always look forward to yours!

#81~ Carole, get well firebreather! Good grind Kevin.

OHS: 85, 90, 95, 105PR, 115PR
FS: 135, 155, 170, 185, 195PR
BS: 205, 215, 225, 235, 245~depth a tad lower next time

M/20/6'1"/170

OH: 135, 155, 175, 180, 170 (limited by push jerk.)
FS: 205, 225, 245, 275, 295
BS: 315, 275, 295, 295, 295, focused on form.

OHS-45-50-55-60-65
FS-135-170-190-220-240(PR)
BS-275-285-300-320(PR)-330(PR)

Have never done overhead squats before so just did least weight possible.

OHS-45-50-55-60-65
FS-135-170-190-220-240(PR)
BS-275-285-300-320(PR)-330(PR)

had never done overhead squats before, just did least weight possible.

Thank you very much DenverDanimal.

m/38/250

ran 2.25 miles on tredmil

cfwu x 2
ohs / f/s /b/s
45 135 225
55 155 245
65 175 265
85 205 275
95 215 295

m/6'/185

OHS x1 : 95, 135, 155, 175
FS x1 : 135, 205, 225, 245
BS x1 : 205, 255, 275, 295

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Overhead squat warm up 45lbs x 5-5 65lbs x 5 75lbs x 3 95lbs x 2
Overhead Squat 120bs x 1 125lbs x 1 130lbs x 1 135lbs x 1 140lbs x 1

Front Squat warm up: 95lbs x 5-5 115lbs x 3
Front Squat 155lbs x 1 165lbs x 1 175lbs x 1 185lbs x 1 195lbs x 1

Back Squat warm up 95lbs x 5-5 135lbs x 3 185lbs x 2
Back Squat 205lbs x 1 215lbs x 1 225lbs x 1 235lbs x 1 245lbs x 1

3 minutes rest per set.
Foam roll after.
Compared to 080615: Overhead squat +5lbs, Front squat +10lbs, Back squat +10lbs

m/22/160#

OHS

115 x 5
135 x 3
145 x 2
155 x 2
155 x 2
155 x 1

FS

135 x 8
175 x 4
185 x 2
205 x 2
215 x 2
225 x 1

BS

185 x 5
225 x 3
265 x 2
275 x 2
285 x 1

OH: 105
FS: 195
BS: 275

m/23/5'9"/185

95/105/105/105/115f
115/125/135/145/155
175/205/225/245/275

OHS is definitely a weak lift, never had any coaching so tend towards toes, similar with FS, but not as bad.

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; (air squats, AbMat sit-ups, 35# KBS, back ext.), 1x20.

As Rx:
OHS 115-135-145-155-165#;
FS 225-245-265-275(f)-275#;
BS 295-300-305-310-315#.

Last back squat day for me before the Arnold Classic competition this coming weekend was several days ago with 245x3. Now I'm just staying injury free and trying to get over being sick.

Today's workout:

25 consecutive strict no kip pullups (ended about five reps early on set)

Tabata L-sit pullups (all reps had straight elbows at the hang):

11 (all out effort, still had more reps but the timer sounded)
5 (gaming from here on out, trying to hold 5 per round)
5
5
4
4
4
4

62 total Lsit pullups

2000 meter row: 9:05. Held a solid 2:03 pace the first 400 meters, quickly died after that. Had no pull left after the pullups.

OH 95, 95, 105,105,115
FS 95,105,135,155,165
BS 225,245,265,275,285

BS 225x10, 135 x20
OH 110 x15

I know, it looks like I'm sandbaggin on the OH's, but my wrists were killing me; just didn't feel comfortable with more

OHS: 85/100/110/115/120 (pr)
FS: 125/145/165/185/200 (pr)
BS: 245/260/275/285/295 (pr)

Three pr's today! Ignore what the complainers and haters say because: CrossFit Works!

OHS: 95/115/125/125/125 PR Good form, need work on the snatch
FS: 135/185/205/205/205 PR - killing my wrists
BS: 185/205/225/245/245 NOT - a PR

Focussed on staying deep and on my heels. In the BS felt it a little in my right knee.

34 yom 225 bwt

105/125/135/140/145f
185/205/225/245/255
265/275/285/295/305

155, 170, 180, 190, 200
200, 215, 225, 235, 245
275, 275, 285, 295, 300

m/170

OHS 175-185-195-205-210
FS 215-225-230-235f-235f
BS 235-245-255-265f-265f

M42/170

OHS: 65, 75, 85, 95, 105 - easy....still new at this movement and a little unsure

FS: 115, 135, 155, 175, 185

BS: 205, 225, 245, 255, 265(f), 260!

Great workout and a with a weight I probably havent squatted with since my 20's. Thanks Crossfit!!

OHS 65/75/85/95/105
FS 85/105/115/125/135
BS 165/175/185/195/205

cfwu 2rds 15reps
back extensions
situps
pushups
squats

65/75/85/95/105
135/155/175/185/195
245/265/285/305/315

pullups 3 sets
6/5/4

5 220s 57secs

M/71/22/175

OHS: 145lb
FS: 225
BS: 315

m/37/184/72"

OS 95/105/115/115/120
FS 225/235/245/255/260
BS 295(F)/275/285/290/295

OHS: 45 LB bar :(
FS: 185
BS: 275

OHS: 45 LB bar
FS: 185
BS: 275

Worked a lot on form for overhead squats. One of the goats still in my barn.

OHS: 35, 45, 55, 60, 65
FS: 85, 105, 115, 125, 135
BS: 145, 150, 160, 165, 170f (last one not deep enough so I don't consider it a make)

Chin up!
Olive

Topped at 130 ohs
205 fr squat
255 back squat
pr ohs, surprised muself here, likely have a bit more

ohs 155-165-175-185-195(f)
fs 195-205-215-225-235
bs 235-245-255-265-275

21/m/155/5'8

FS: 185,205,225,235,250
BS: 250,275,285,295,305(f)

M/45/6'1"/185

OHS 95/115/135/155/175
FS 185/205/225/245/265
BS 265/325/345/365f/365f

Overhead squat 1-1-1-1-1 reps
135-155-165-175-180f-180pr
Front squat 1-1-1-1-1 reps
205-215-225-230-235f
Back squat 1-1-1-1-1 reps
205-245-250f-245-245

Try to increase the load on each of the fifteen sets.

Post loads to comments.

M/674/198- In park with Martial Arts class, subbed a 120 lb throwing dummy for barbells-
2 rounds each:
5 OHS with partner
5 Front Squats (dummy in arms)
10 Back Squats

OHS-45 65 85 105 125(f)

FS-135 185 225 275 285

BS-315 Ran out of time

Good one

OHS - 95 115 125 135 135 (first time doing OHS, focused on form and getting comfortable with the lift)

FS - 185 225 235 245(pr) 255(f)

BS - 225 245 255 265 275(pr)

OHS: 135-145-155-165-175
FS: 180-185-190-195-200
BS: 205-210-215-220-225

I like this one.

Got 20 lbs higher on the last set of each movement as compared to 08Jun15

OHS: 115, 125, 135, 145, 145
FS: 155, 175, 205, 205, 205
BS: 245, 245, 245, 245, 255

OHS: 45-55-65-75-85-95
FS: 115-135-155-175-195
BS: 215-235-255-275-285

OHS: 155 165 175 185(PR) 195(PR)
FS: 225 235 245 255 270(PR)
BS: 275 300 315 335 245(miss)

M/25/150#/5'7"

OHS - 95#, 115#, 135#, 155#, 160#
FS - 165#, 175#, 185#, 195#, 205#
BS - 255#, 265#, 275#, 285#, 295#

Still taking it easy to make sure I don't reinjure my hip. Definitely have to up it next time

M/25/6'2"/200

*DISCLAIMER: I have no squat rack where I am at right now so it made things a little difficult for the WOD.

OHS: 135, 145, 155, 155, 155
FS: 185, 205, 225, 225, 225
BS: 225, 245, 245, 255, 255

I enjoyed it, I'm pretty sure I would enjoy it a lot more with a squat rack. I could feel my shoulder's, lower back, and legs getting much more tired than normal from having to Clean & Jerk pretty much every set.

m/41/6'0"/195

No squat rack. Sub'd 5 sets of 5 95lb overhead squats.

used this as a workout as I am recovering from a knee injury

OHS - 85x5,95x4,125x1,135x2,95x5
FS - 95x3, 95x5, 135x3,155x2,155x2
BS - 135x5,155x5,185x5,185x5

OHS 95, 115, 135, 155, 165 PR
FS 155, 175, 195, 225, 245
BS 175, 225, 275, 295, 305 Fail

I am really starting to lift "heavy" after struggling with it since I started CrossFit 8 months ago :)

34/165/5'9"

Louisville, CO

I have a lot of trouble with the overhead squat. My arms are very long and I find it so awkward and difficult to get all the way down, even when using a PVC pipe. It feels like my body is resisting the squatting motion. Any suggestions?

OHS - 45 x 5
FS - 95-115-135-135-155
BS - 115-135-135-145-155

#210: I have the same issue with the overhead squat, it seems like my balance is off, leaning toward the front too much. There is only one video in the demo section, so no real help with instructions. Can anyone offer any ideas or help on this? It would be appreciated greatly!

120,130,140,145,150,160,170,180,190,200,210,220,230,240,250

ohs 115,135,145,155,165
fs 205,235,245,255,265
bs 275,295,325,335,335 deeper than i've ever gone at these heavy wts. that weird 2 squat/explode at the bottom wod definitely gave me more confidence in the bottom of the squat.

65-75-85-95(f)-95(f)
165-185-205-225(PR)-235(PR!)
225-245(started to get fatigued)-225-225-225

140-155-170-185-205 PR
210-215-220-225-230
235-245-255-265-275F

M/41/228/6

45/65/85/95/115- Overhead squats pathetic
135/155/175/195-Front squats weight too far in front
195/235/255/275/295/315 last two not low enough

ohs: 115, 125, 125, 135, 145
fs: 135, 185, 225, 245, 265
s: 225, 275, 315, 335, 355

M/41/180

Impinged shoulder still recovering so I skipped the OHS and subbed with front squats from the beginning

FS: 95/105/115/125/135/145/155/165/175/185
BS: 195/205/215/225 (thought I had done five)

More better faster

ohs: 65, 75, 85, 95, 105
fs: 115, 125, 135, 145, 150
bs: 185, 205, 225, 240, 255

OHS: 135, 155, 165, 175, 185(PR)
FS: 225, 245, 255, 265, 275(PR)
BS: 315, 335, 345, 355, 365(PR)

M/22/167#/6'

OHS FS BS
1. 95# 1. 135# 1. 185#
2. 105# 2. 165# 2. 205#
3. 125# 3. 185# 3. 225#
4. 135# (F) 4. 205# 4. 225#
5. 125# 5. 205# 5. 245# (F)

Subbed ring rows for pullups

30:52
splits of 3:26/9:58/17:28

first ever CrossFit workout
35:24

PRs on OS and FS. BS still a little weak since I started crossfit and started going really low.

OS: 135, 145, 155, 160, 165 (PR)
FS: 170, 175, 185, 205, 220 (PR)
BS: 235, 255, 260, 265, 270

Row 5K: 21:35

What a great workout. What is the best way to start overhead squat cause I just push pressed it up then tried to settle my arms wider,which was awkward.

Overhead Squat
1. 165
2. 185
3.195
4. 205
5. 210

Front squat
1. 215
2.225
3. 240
4. 255
5. 265

Back Squat
1. 275
2. 290
3.300
4. 315
5. 325

OHS 121,133,143,153,167 (PR)
FS 173,183,193,209,221 (PR)
BS 231,141,251,261,271

OH: 90, 110, 130, 140, 155
F: 165, 200, 220, 230, 240
B: 250, 260, 270, 285, 315

CFWU x 3

OHS: 65 65 70 70 75

FS: 75 95 115 125 135

BS: 185 185 195 195 205

as rx'd:
ohs: 140, 160, 180, 200(PR), 205(PR)
fs: 200, 230, 250, 270, 290(PR)
bs: 320, 340, 360, 380, 400(PR)

Not Rx'd:

Did 8x2 box squats to 12" box for each type of squat instead.
45 seconds between sets, 5 minutes between squat types

OHS, 8x2, 75% of 165 (125#)
Front Squat, 8x2, 75% of 250 (185#)
Back Squat, 8x2, 75% of 310 (235#)

First time doing box squats so made sure i practiced quite a bit before hand as a warmup, making sure everything would go without any problems. Actually felt like i did very well as to how the form should go, although i'm sure it wasn't perfect. Probably will be doing more box squat variations now since i really need to improve my squat numbers.

CFWU
OHS: 65-75-85-90-95
FS: 95-115-135-155-165
BS: 255-275-285-295-300

as Rx'd

OHS - 40kg,45,50,55,60kg
FS - 65kg,70,75,80,85kg
BS - 90kg,95,100,105,110kg

bs all 3 sets
135x5
145x5
155x5

Theresa:
OHS-85/95/95/95/97.5(PB)
FS-115/125/130/135/145(PB)
BS-155/165/180/190/195(=PB)

Humberto

No rack. Butt touching basket ball + 2 inches.

OHS 60-69.6-80-89.6-92F
FS 92-110-130-134.8

95-115-135-145f-145f
185-205-225-245-255
295-315-335

ohs
45-55-65-75-85pr
fs
95-115-135-155-165pr
bs
185-195-205-215-230pr

couldn't ohs the bar when I started a month ago. pretty pleased. kept good form through all, and felt like i had some left on all 3

65-75-85-95-105

115-125-135-155-185

195-205-215-225fail

OS-55, 65, 75, 80, 85 <-- all PR's
FS- 90, 115, 125, 135, 145 (PR)
BS - 145, 150, 155, 160 (PR), 165 (F)

new to OS's can do the bar no prob, but had functional issues when getting the bar overhead, max for that has only ever been 85 for a push press, the os is the easy part!

Happy birthday to me! 10 kipping pu's the day after I turned 26, this week was full of amazing pr's..

I <3 crossfit.

M/32/5'9"/150

OHS: 105, 115, 125, 130, 140
FS: 155, 165, 175, 185, 195
BS: 205, 225, 235, 245, Fail@255

2 mile run
14:45
Then
5 X 1 135# thrusters
5 X 1 135# front Squats
5 X 1 155# squats...
50 Sits.

CFWoD 23

In kgs:
OHS: 30-35-40-45-50
FS: 55-60-65-70-80
BS: 85-90-100-110-120(PR)

OHS: 135/155/185/205/225
FS: 225/255/275/305/325
BS: 345/365/385/410/450

ohs-95-115-135-185(F)-185(F)
fs-185-225-250-275-300(PR)
bs-305-315-340-365-375

OS: 115,125,135,145,155
FS: 165,175,185,195,205
BS: 335,345,355,365f,365

OS: 115,125,135,145,155
FS: 185,195,205,215,225
BS: 335,345,355,365f,365

OS 95 105 115 125 135 (depth getting better)
FS 115 125 135 145 155
BS 245 275 285 295 295

WOD
OS - 125, 135, 145pr, 135, 140
FS - 185, 195, 205, 195, 200
BS - 225, 245, 255, 235, 240
(Draggin' ass all day. OS limited by jerkability. Barefoot all; bet I had another 5-15# if properly shod.)

Warm up 1.5 mile run
OS 65 75 85 95 95 (I hate these, feels like my arms are doing too much work and balance is not good)

FS 105 115 135 145 155 (felt really good!)
BS 175 195 205 215 225 (felt OK,probably could have started with more)

F/24/146

OHS: 45-55-65-70-70
(need to work on how to get it overhead!)
FS: 75-85-95-105-115
BS: 115-125-135-145-145

CFE run first
OHS 95,115,135,155
FS 185,205,225,245
BS 10x2x245 30sec rest

WOD
OHS 50kg-52.5kg-55kg-57.5kg-60kg (-10kg)
F/S 90kg-92.5kg-95kg-97.5kg-100kg sooooo close wi 102.5kg
B/S 120kg-122.5kg-125kg-127.5kg-130kg

annoyed wi the ohs,but shoulders and hams soooo tight,pleased f/s coming back up,always more to work on !

OHS: 155,175,185,205,225
FS: 265,295,315,335,355
BS: 335,355,375,395,405
M/29/205

CFWU
OHS 100, 120, 130, 150, 150
FS 205, 255, 260, 265, 270
BS up to 315- need more weight.

OHS 135,155,165,175,180 PR
FS 225,275,305,325,335 PR
BS 345,375,395,425,450 PR

m/18/5'11"/165

OHS: 95,105,115,125,130pr
FS: 135,145,155,165,175pr
BS: 185,205,215,225,230(same as pr from 2 days ago)

Did this on Saturday 27th.

HS: 65/85/95/100/105 (pr)
FS: 85/95/115/135/145 (pr)
BS: 145/165/185/190/dnf

Humbling. No spotter, no rubbers, WOD was pathetic. From henceforth, I will augment 3 WODS/week with sqts/DL to ensure that I maintain proficiency in these vital lifts.

D
@ home
OHS: 95 105 110 115 125 (had a bit more room)
FS: 135 145 155 165 177 (had a tiny bit more room)
BS: 199 219 239 259 279F

WU-1000m row

OHS-95-95-95-95-95 x 5 reps

FS- 135-155-160-165-165 x 3 reps

BS- 135-185-225-235-245 x 1 rep

m/22/5'11"/155

ohs: 135/145/155/160 *pr
fs: 165/185/205/225 *pr
bs: 235/255/275/285

1st time ever OHS & FS...

ohs: 085 095 105 115 125
fs: 135 145 155 165 175
bs: 185 195 205 215 225

Jen: F/27/120/4'll
OHS: 45/55/65/75/85PR
FS: 65/85/95/115/135PR
BS: 135/155/165/175/195 PR

Chris: M/29/180/6'1 (hurt knee/back-no overhead)
FS:115/120/125/130/135
BS: 185/195/200/205/215

Harold: M/35/220/72"
OHS: 95/100/105/110/115
FS: 205/225/245/255/265
BS: 275/295/305/315F/315F

Gunnar: M/38/190/73"
OHS: 95/100/105/110/115
FS: 205/225/245/255PR/265PR
BS: 275/295/305/315F/315F

M. 36, 132 lbs, 5'-6"
As Rx:
warm up with streatching, lotsof D.U.s and some light OHS of: 75 lbs x 15, 95 lbs x 10
OHS: 115 x 1, 125 x 1, 135 x 1, 145 x 2, 155 x 2 but both were about 3/4 depth - so Fail)
F.S.: 165, 175, 185, 195, 205
B.S.: 215, 225, 235, 245, 255 (immediately followed with 185 lbs x 10 - I did most back squats with a pause at the bottom and then exploded up) - I don't have a safety cage/ rack so I can't go 100% to failure, but I was getting closer.. not so comfy at the bottom lately.. I'll have to work on that.. range of motion... F.S. felt great.. I almost think I was getting a little but wink kindof action on my F.S. & B.S. because I coulud feel a double movement on the down and up like I was shifting out of a certain alignment. finished with 115 lbs OHS x 10 and then tabata D.U. for about 200 reps... then lots of pulling the kids in the sled for about an hour.

m/45/170

ohs 65-75-85-95-105-115(pr)
fs 125-135-145-155-165-175(pr)
bs 185-195-205-215-225-235(pr)

On Friday my mind wasn't in it, and someone was using the squat rack too... decided to re-perform this WOD today. It definitely paid off...

OHS - 125, 135, 145, 150, 165 (PR by 30#)
FS - 175, 185, 195, 205, 215 (PR by 15#)
BS - 225 (old PR), 235, 245f, 240, 245f (PR by 15#)

3 PRs. Great day. Still really want to focus on improving my back/front squat weight... can't let up on the legs! Also something clicked today with the OHS... it came together. I tried a visualization technique of imagining myself extending through the bar up toward the ceiling, and it really helped.

well did as follows:

ohs: 45 50 55 60 65
fs: 70 75 80 85 90
bs: 90 105 110 115 125x3

am learning how to squat with weight, am doing all of this in my garage, need to be taught how to fail, have steel wheels and concrete floor, so... am improvising

anyways off today to do the next wod.

have a great day.

ohs: 65 75 85 95x2
fs: 95 115 125x3
bs: 135 155 185 205 225

first time doing ohs. tough.

Over-head: 95, 105, 115, 125, 135
Front: 155, 175, 185, 195, 205
Back: 245, 255, 265, 275, 285

OH: 95, 105, 115, 125, 135
Front: 155, 175, 195, 205, 215
Back: 225, 245, 265, 285, 295
AM, garage, Scott spotting

Ben: M/29/248/6'3
2x CFWU
OH: 95, 95, 115, 125, 135
Front: 145, 155, 165, 175, 185
Back: 225, 275, 295, 315, 325

Also tried 225 Front to see what it felt like to rack that much weight. It's intense and I def. need more core strength. Also did some "reverse" squats starting from the squat position. Those were intense. Finished with 1-armed KB snatches with 55# - 1 set each side.
Need to focus on: OHS, trunk strength.

24/m/180

Bests:
Overhead squat-135 (still nursing right shoulder)
Front squat-205 PR
Back squat-275

Overhead squat: 115-125-135-145-155
Front squat: 185-205-215-225-240 (PR)
Back squat: 245-255-265-275-285

does 1-1-1-1-1 mean 1 rep max and you increase the weight each set? Thanks for the help!

Ovhdsqt PR 235!! Also PR for rack jerk. Frontsqt 250. Boxsqt 13" 310, PR!

m/42/72/195
Modified cfwu

wod as rx'd
OHS:75,85,95,105,115
FS: 125,135,145,155,165
BS: 175,185,205,215,225

completed on 3/1/10

M 36/5'10"/170

95 - 235
Added 10# on each

+10 Ring Dips
+30 GHD Sits

I've been sick so METCONs have been out of the question, feeling better and wanted to do something so I chose this

OHS 65-65-75-85-85
FS 205-215-225-235-245
BS 245-255-265-295(F)-285

As rx'd:

OHS - 50kg, 55kg, 60kg, 65kg(PB), 70kg(PB)
FS - 80kg, 85kg, 90kg, 95kg, 105kg (ROM was only paralell on last)
BS - 110kg, 115kg, 120kg, 130kg (fail), 130kg (fail)

Cashed out with a set of max rep 100kg back squats - 5 reps

Did high bar back squat today so fell a little short of what I thought I should be able to lift (las low bar back sqaut 1 rep max was 140kg.)

M/17/170

As RX'd:

OHS: 45 lbs, 95 lbs, 115 lbs, 135 lbs, 177 lbs, one extra at 187 lbs
FS: 45 lbs, 135 lbs, 185 lbs, 185 lbs (form issues)
BS: 45 lbs, 135 lbs, 185 lbs, 225 lbs, 275 lbs

All squats ass-to-grass

Have been lifting for 3.5 months with Starting Strength, and have made decent progress. Squats are oddly fine, but pulling and pushing strength (especially pushing) could use some work.

This was my first Crossfit WOD. I liked it a lot, but to keep emphasis on strength I'll pick-and-choose heavy WODs.

Any tips and advice?

Last heavy leg work out before tulsa, ok crossfit sectional.
OS - 95, 115, 135, 155, 185
FS- 225, 275, 295, 315, 335
BS- 315, 335, 365, 405, 415

I would have liked to try 225 overhead, but I was hesitant without bumper plates. After that, I worked on weaknesses and rowed across the pacific it seemed;)

m/19/5'11/156

didn't do OHS
front squats 70,75,80,82.5,85 first time doing 1's
back squats 85,90,95,100,102.5pr

*all in kgs
front squat =187lb
back squat =226lb

OHS - 150(PR i think)
FS - 255
BS - 310

OHS - 150(PR i think)
FS - 255
BS - 310

this workout certainly wore down the CNS

Overhead squat: 125,135,145,155,165 (didn't go down as far as I should have - need to work on technique more, any suggestions?)

Front Squat: 175, 185, 195, 205, 215

Back squat: 225, 275, 275, 275, 275 - should have gone higher but wasn't feeling to comfortable without bumper plates or possibility of a spot support.

The Sugar Hill Gang put out "Rappers Delight." This must be CrossFits "Squatters Delight."

OHS 185 195 205F 205PR 215
FS 255 275 295 305PR tie 315F
BS 325 345 355 365 375F

OHS 55Kg, FS 85Kg BS 95Kg

Missed -- Sick

OHS: 105 / 115 / 125 / 135 / 135
FS: 135 / 145 / 155 / 165 / 165
BS: 165 / 185 / 185 / 195 / 195

OHS- 95 105 115 125 135
FS- 155 175 195 215 235
BS- 255 275 295 315 335

OHS- 65/95/95/115/115
FS- 135/185/185/205/205
BS- 205/255/275/295/300

I know it's late to ask questions - but did anyone consider doing this WOD as a speed WOD ala Louie Simmons?

OHS 40kg, 42.5kg, 45kg, 47.5kg(pb), 50kg(pb)
Front Squat 55kg, 57.5kg, 60kg, 62.5kg, 65kg
Back Squat 75kg, 80kg, 85kg, 90kg, 95kg

Sooooo pleased with the pb in the OHS, lots of happy dances. Loved this wod. Would liked to have tried for a pb in BS but ran out of time.

Good Fun

OH Squat 50kg x 2, 55kg, 55kg, 60kg
Front Squat 70, 80, 90, 90, 90
Back Squat 90, 100, 100, 105, 110

OHS: 135 - 140 - 150 - 160 - 170 (PR)
Front: 205 - 225 (F) - 225 - 245 - 260 (PR)
Back: 275 - 285 - 295 (F) - 295 - 305 (F?)

Good day. Wasn't going to go for it on OHS - left shoulder still tender. But it felt pretty good, so I kept at it. 170 felt solid, so think I can go higher. Not sure why I lost 225 on front squats - just got stuck in the hole. Had to fight the elbows on 245 and 260, but got 'em up. I was fatigued on back squats, these felt heavy. Think I was low enough on 305, but not sure. In any case, nowhere near my PR on that one.

OHS: 45 - 55 - 60 - 65 - 70
FS: 95 - 115 - 135 - 145 - 155
BS: 175 - 185 - 195 - 200(f) 135

OHS 65 75 80 85 90 last one shallow
FS 155 160 165 170 175
BS 180 185 190 195 200 205

42 M 150

OHS 95/115/145/155(f)/155
FS 160/175/185/195/205
BS 225/235/255/265/275

OS 85-95-95-95-95
FS 185-185-185-190PR-185
BS 205-205-205-205-205

m/38/185/185

OHS 135-145-155-165-175
FS 185-195-205-215-225
Back Sqt 225-245-265-275-285.

could have done more on bsqt but no crash rack or spotter so made sure to get deep with less weight
good all around workout.

@ the sweatbox
as Rx'd

OHS: 65-85-95-115-135(PR)
FS: 135-185-205(f)-205(f)-185
BS: 185-205-225-235(PR)-245(PR)

M/50/153/1-1-06

Catching up. Needed some volume, re-entry to squats.

OHS 65 x 5
85 x 5
95 x 5 x 3

FS 115 x 5
135 x 5
155 x 5
165 x 5

BX 165 x 5

Will start CFSB squats this weekend.

75,95,105,115,120
135,185,195,205,215
225,240,265,275,285

OHS: 65-85-105-125-135(PR)
FS: 135-185-205-225-245(PR)
BS: 225-255-275-295(PR)-300(F)

"Mrs. Miyagi"
OHS: 45-55-65-75-85(PR)
FS: 65-85-105-115(F)-110(PR)
BS: 95-115-135-155(F)-145(PR)

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

OS: 50kg-55kg-57.5kg-60kg-65kg (f - bar felt wobbly)
FS: 65kg-70kg-80kg-85kg-90kg (felt i could have gne heavier)
BS: 90kg-95kg-100kg-110kg-115kg (PB - felt comfortable)

45/m/172

currently a little fat

OH-SQ 105, 120, 135, 155, 175

FR-SQ 220, 240, 250, 260, 270

SQUAT 290, 310, 320, 330, 340

not too shabby

42/m/176cm/72kg

OHS: 45-50-55-60-65 kg
FS: 70-75-80-85-90 kg
BS: 95-100-105(failed)-100-100 kg

My best 1RM back squat ever was 120kg, but recently I squatted only 110kg. Hoped to beat that today...

95-115-125-135-145
155-165-175-185-195
205-215-225-235-245

OS - 95, 105, 125, 135, 145 (PR)
FS - 155, 175, 185, 205, 225 (PR)
BS - 245, 265, 285, 295, 305

Overhead squat 1-1-1-1-1 reps (can't do)
Front squat 1-1-1-1-1 reps 135,145,155,160,165
Back squat 1-1-1-1-1 reps 185,205,215,205,205

Missed thing re going up each rep

OS: 95-135-145-145-145
FS: 185-190-190-185-185
BS: 200-200-200-195-185

Started to lose strength/endurance halfway through.

Also did cardio after:
Row 1000M
Run 1.2 Miles (5.0 treadmill incline)

m/41/169/5'9"

Over head 95-115-135-145-155
front 175-195-225-245-255
back 275-295-315-325-335

OHS: 55 60 65 65 70 (PR)
FS: 75 80 85 85 90 (f)
BS: 95 100 105 110 110 (PR)

ohs: 65, 85, 95, 105, 115
fs: 135, 185, 225, 235, 245(pr)
bs: 225, 255, 275, 295, 300(f)

did this the wrong way round

Back Squat 90-100-105-110
OHS 40-45-50-55
F Squat 70-80-85-90

stayed a little light to ensure I did full range of motion as have been losing confidence on my back squat recently

Overhead squat 65-70-75-80-90
Front squat 185-185-185-190-200
Back squat 215-225-230-235-240

Compare to 080615

Overhead squat 55-60-65-75-85
Front squat 155-165-175-185-200
Back squat 225-230-235-240-245

31/m/197

Just going to go back to main page workouts. Was in my best shape when following them in past.

Overhead squat top set #105
Front squat top set #175
Back squat top set 235# stopped here back not feeling right so played it safe.

OHS- 165-175-185-195-205
FS- 225-245-265-285-295
BS- 305-325-345-365-385

OS: Warmed up with bar-only (not flexible enough)
FS (set of 3): 135-185-195-215-225
BS (set of 3): 245-265-285-305-315

M/25/5'11''/200

30/m/71"/180#/Camp Taji, Iraq

CFWU x3
OHS: 115, 125, 155, 165(fail), 155
FSq: 185, 205, 225, 245, 255
BSq: 255, 275, 295(fail), 285, 285(fail)

OHS - 105, 115, 135, 145, 155(f)
FS - 155, 185, 195, 205, 215(f)
BS - 215, 225, 245, 265(f), 255

49/m/190

OHS 95/95/95/100/100

FS 185/205/225/245/255

BS 255/265/275/285/285

ohs x 1

115lbs
125lbs
135lbs
145lbs
155lbs

front squat x 1:

195lbs
205lbs
215lbs
225lbs
235lbs

back squat x 1:

245lbs
255lbs
265lbs
270lbs
255lbs

660lbs (155,235,270) 03/05/2010

forgot to post just found the napkin that i wrote my reps on since I didnt have my notebook on me

95-105-115-130-135
185-205-215-225-235f
250-260-270-could not go higher and dont even think i could have done one more let only 2 reps

M/59/6-2/211

OHS 55x3, 65x3, 70x2, 75x3, 85x3, 95x2, 105x2
FS 115x5, 135x1, 155x1, 165x1, 175x1
BS 135x1, 185x1, 195x1, 205x1, 215x1, 225F

WU
OHS: 95/1; 120/1; 130/1; 140/1; 150/1
FS: 155/1; 165/1; 190/1; 200/1; 215/1
BS: 220/1; 235/1; 250/1; 265/1; 280/1
M/49/193#/72"

WU
OHS: 95/1; 120/1; 130/1; 140/1; 150/1
FS: 155/1; 165/1; 190/1; 200/1; 215/1
BS: 220/1; 235/1; 250/1; 265/1; 280/1
M/49/198#/72"

OHS: 95, 115, 135
FS: 185, 205, 225, 235, 245
BS: 275, 305, 315, 325, 325

95 115 130 140 150
160 185 225 240 250
250x3 250x3 250x3 250x3 250x3

most weight i own is still 250# :(

20/m/5'11"/170

m/36/5'9/181
CFWU-3. Reg. Superman. DU. No Burgener today.
OHS: 135,145,160,175,180=795
Prob could've got at least 185. 180 went up easy.
FS: 195,205,215,225,235=1075
BS: 295,310,325,335,340=1605
Ttl: 3475

6/15/08:
115,125,135,145,160=680
165,185,195,210,225=980
235,255,270,285,305=1350
Grand ttl: 3010

First day back from AZ and have a cold:
Full CFWU with 25# PU and Dips

OHS:13-155-175-185-205
FS:225-246-265-285-305(iffy)
BS:335-335-345-355-375

Run 3mi, CC setting 26:40

later,
b
m/33/5'8-1/2"/163

23.m.140.65"

as rx'd
OHS
145, 150, 155, 160, 165(PR)
FS
220, 220, 220, 225, 225(PR)
BS
265, 265, 265, 265, 265(PR)

m/40/67"/175#

Overhead squat 95-115-135-145(f)-140
Front squat 185-205-215-225-235
Back squat 235-245-255-265-275

OHS: 45-55-65-65-65 (PR)
FS: 85-95-105-115-120 (pr)
BS: 135-145-155 (PR)-160(failed)-160(failed)

OS: 95x2, 105x3
FS: 225, 235, 245, 255, 265
BS: 315, 315, 315x2, 315x2, 315x2

As rx'd

OHS: 125 135 145 155 165(PR)
FS: 175 185 195 205 225
BS: 255 260 265 270 275(F)

“who has saved us and called us to a holy life—not because of anything we have done but because of his own purpose and grace. This grace was given us in Christ Jesus before the beginning of time,”- 2 Timothy 1:9

OHS: 135, 155, 165, 175, 185
FS: 205, 225, 235, 245, 250
BS: 265, 275, 295, 315 (need to go lower), 275

Finally got the hang of OHS, kept the weight low to practice form.
Had to bail on the BS due to time.

OHS:
55
55
55
66
66

FS:
181.5
187
192.5
202.5
203.5 (PR by 27.5)
209 fail

BS:
214.5
214.5
214.5
220
220

105 115 125 135 145
155 165 175 185 195
205 215 225 235 245

OH: 65-95-115-125-135
FS: 185-225-245-265-225
BS: 265-295-315-285-275

Skipped

95-95-105-105-105
135-145-145-155-165 (PR)
185-185-205-205-225

CFWU x2
BWU
WOD: Need to start heavier.
OH:135,145,155,165,185
FS:185,205,225,245,275
BS:275,295,315,335,365

ran a mile (8min)

M/34/170

Swim 1500 yds, then

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OHS: 65(5)/85(2)/95(2)/105/100(2)
FS: 100(2)/105(2)/115(2)/125(2)/135
BS: 115(2)/125(2)/135(2)/140/140

OHS: 95-105-115-125(PR)-135*
FS: 145-155-165-175-185(PR)
BS: 195-205-215-225(PR)-235(f)-225

PRs all around!
* = weight fell back just as finishing

45, 65, 75, 85, 95
155, 185, 195, 205, 215
225, 245, 265, 275, 285

95,105,115,125,135
145,155,165,175,185
195,205,215,225,235