May 24, 2010

Monday 100524

Back Squat 5-5-5-5-5 reps

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CrossFit Level 1 Seminars: CrossFit Ethos, CrossFit Atlanta, CrossFit King of Prussia.
Coaches Prep Course: CrossFit Reston.


"Exposing Problems, Part 2: Tips and Tricks" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]


Day 2 Highlights from the Northwest Regionals - video [wmv] [mov]


"The Origins of S.P.E.A.R." with Tony Blauer by CrossFit Again Faster, - video [wmv] [mov]


"Ultimately, our hopes for the future of society can be no brighter than the expectations we have regarding the conduct of its individual citizens."
- Clarence Thomas

Posted by lauren at May 24, 2010 5:00 PM
Comments

I attended the crossfit cert. at Crossfit King of Prussia, and it was truly an amazing and downright awesome experience. The certification staff was upbeat, knowledgable, and just as excited if not more excited than all the eager attendees.

Thank you Todd, Aimee, Jon, Lance, Steve, and Rob (and i know i am missing someone) for a fantastic weekend.

I suggest to anyone who can attend a seminar to do so, regardless if you want to become a trainer or not.

Best of Luck to all my new fellow CFL1 trainers!

Comment #1 - Posted by: Jennifer at May 23, 2010 5:07 PM

Tony Blauer is the man. No doubt about it

Comment #2 - Posted by: AllisonNYC at May 23, 2010 5:16 PM

Just got out of the Coach's Prep in Reston, well worth the the time and money. We got to coach our peers and recieve feedback from a few of the best in the business. Adrian, Sherwood, and Speal all-star cast, Thanks

Comment #3 - Posted by: UTILITY at May 23, 2010 5:20 PM

in that bottom picture... could that be speal, nicole, and sherwood all at the same cert? lucky mofo's

Comment #4 - Posted by: connor thompson 16yrs old, 5'7", 145 lbs. at May 23, 2010 5:30 PM

Back Squats are something I need to work on.

Comment #5 - Posted by: Harris at May 23, 2010 5:32 PM

how can heavy back squats be useful to someone hoping to enhance speed and athletic endurance? No offense, but I am just not understanding the whole "one workout that fits all."

Comment #6 - Posted by: playhard at May 23, 2010 5:44 PM

40.6'.205

That's right, The Champ is 40 today. Believe it!

rip Jose Lima

Comment #7 - Posted by: The Champ at May 23, 2010 5:52 PM

m/44/185

275-285-295-295-295

Comment #8 - Posted by: cosmo at May 23, 2010 5:55 PM

Playhard #6 -

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." - Mark Rippetoe, Starting Strength

Comment #9 - Posted by: debo at May 23, 2010 5:57 PM

Nice quote from perhaps the only supreme court justice to actually uphold the Constitution.

Comment #10 - Posted by: thatguy at May 23, 2010 5:58 PM

95-135-155-165-175 (PR)
ahhhh I can see the light inching towards that #200 1RM!!!

caught up on the wod from the other day
Shoulder to overhead, 20 reps
40 Burpees
Scaled to #85 and did the burpee jump over a hurdle
4:00:27 :)
HAPPY DAY!!

Comment #11 - Posted by: Cookie 43/5'6"/mom of 3 at May 23, 2010 6:00 PM

#6 first off speed is directly related to leg power out put assuming you are referring to sprints. The 5 sets of 5 definitely help that. The tabata intervals and high rep body weight workouts will help with the endurance. There are also a number of running workouts that will help develop what you are looking for. No one here would say that a 5 by 5 back squat day is the one workout you need. That is why there is a different workout every day. So I guess I am not sure what you are complaining about. If you don't like the workout go do 100 yard parachute sprints for 20 minutes.

If you are new to Crossfit I can understand your confusion and hope this helps.

Comment #12 - Posted by: Daniel Mason M/27/5'11"/226 at May 23, 2010 6:01 PM

That highlight video was pretty amazing. Great effects.

Comment #13 - Posted by: kelly at May 23, 2010 6:02 PM

The Level 1 at KOPrussia was GREAT! The coaches taught with enthusiasm and personality, which made the weekend really fun and interactive. The staff was made up of local and international CF 'celebrities', which was awesome. We really learned from the best of the best this weekend.

I have torn hands, tight hamstrings, quads are like rocks, and I'd do it all over again. It was a great weekend all around!

Comment #14 - Posted by: Alycia at May 23, 2010 6:07 PM

Huge Thank You to Stephan, Melissa, and Alex for being awesome coaches at the Milton Olympic Lifting cert this weekend!
You guys rock and learned so much from you!!
Also, thanks to George for use of your facility!

Comment #15 - Posted by: Katherine at May 23, 2010 6:18 PM

Just wanted to thank the trainers for the great time in ATL for the level 1 cert.

Comment #16 - Posted by: Wally at May 23, 2010 6:31 PM

What's the name of the song in the video? I didn't see it at the end like usual.

Comment #17 - Posted by: Sherwood m/21/6'/200 at May 23, 2010 6:43 PM

New to CrossFit. Was wondering what the rest time is between the sets? Btw, most fun i have had working out since college wrestling. Can't wait to get back in shape...

Comment #18 - Posted by: Derrick at May 23, 2010 7:00 PM

Just got home from the Level 1 cert at CFATL. Thanks to Chuck, Mike, Jenni, Joe, Bobbi ???(haha) and everyone else for a spectacular weekend. WOW, what a ton of great information taught with exceptional enthusiasm and ability. You guys were AWESOME!!! thanks so much from Montgomery.

Comment #19 - Posted by: Branch at May 23, 2010 7:02 PM

Derrick,

You can rest as long as you want/need. The workout is not for time.

Comment #20 - Posted by: Matt at May 23, 2010 7:11 PM

YES!

Comment #21 - Posted by: MTR/m/168/5'9" at May 23, 2010 7:20 PM

Derrick #18

Most people rest somewhere between 2 and 5 minutes. That gives your body a chance to get a good recovery and ATP reload. My guess is if we took a pole that 3 minutes would get the most votes.

HTH, Dave T.

Comment #22 - Posted by: Dave T. at May 23, 2010 7:23 PM

The Crossfit Level 1 Certification at King of Prussia was awesome! The trainers we very motivational and inspiring. I can't wait to become more involved in Crossfit. Learning and trying to do Crossfit on my own has been an adventure, and it was great to gain a better understanding of the system!

Comment #23 - Posted by: Jeremy Drenning at May 23, 2010 7:36 PM

Thanks to the coaches at the Level 1 Cert at CF ATL. Great job. I definitely walked away with a wealth of knowledge.

Comment #24 - Posted by: Graham King M/36/6'3"/205 at May 23, 2010 7:38 PM

Wow...what a great experience. Delivery, structure, and professionalism. My brother (Alfie) and I attended the Level 1 Cert at Crossfit Ethos (Laguna Hills, ca). Thanks to staff...Austin, Lisa, Miranda, Drew, Jason, Jimmy, Dave and all affiliated this weekend. This seminar really laid out the foundation and aims of Crossfit. Best of all....special guest Coach Glassman!!!! Awesome!!!!

Comment #25 - Posted by: Brian McFadden at May 23, 2010 7:39 PM

Yes--name of the song on the video please. Shazam couldn't match it.

Comment #26 - Posted by: piedrafrio at May 23, 2010 7:40 PM

30/M/146/ 5'10

During Rest day ate Pizza, Slept good, Eat a Burrito and drink some soda, For this WOD I am Doing This at 85% of my 1 x RM going up to 90 or 95 % of my 1 x RM, Focusing on form. resting 3 to 5 minutes.

Lets get back to work! Bring it Coach!

SANTI

Comment #27 - Posted by: SANTI at May 23, 2010 7:41 PM

Aimee/King of Prussia, Thank you so much for hosting such a great cert. Your box is awesome! Lots of great ideas and inspiration taken from an incredibly expert coaching team. I was blown away by the knowledge in the room.
Thanks,
Bryce

Comment #28 - Posted by: Bryce Graskoski at May 23, 2010 8:01 PM

playhard on comment #6,
I'm not a trainer so I'm just taking a guess, but I believe heavy back squats leads to increased strength in the posterior chain of muscles which are the core muscles used in running. Stronger muscles should lead to greater speed. If you're interested in improving your running then you should visit the Crossfit Endurance site. You might like the CFE S&C WoDs as an alternative to the main site.

Comment #29 - Posted by: tony at May 23, 2010 8:09 PM

Wanted to give a shout out to the awesome trainers at the KoP level 1 cert this weekend!! One word - AMAZING!! Those of you who traveled = it shows how truly dedicated and passionate you are about crossfit and making it the best it can be. The weekend was great and it was fabulous getting to meet and hang out with all the other crossfitters at the cert. Thanks again guys!

Extra shout out to Aim's mom and dad for all the extra things they did to help out around the box during the cert :)

Comment #30 - Posted by: Kerry at May 23, 2010 8:40 PM

m-28-165#

235x5x5

Comment #31 - Posted by: Dickey at May 23, 2010 8:57 PM

Ya I definitely want to know the songs name. Anyone got it?

Comment #32 - Posted by: Jordan D. at May 23, 2010 9:24 PM

Very cool NW Regional Vid!!! Nice work Kirkland.

Comment #33 - Posted by: Matt Chan at May 23, 2010 9:30 PM

#9 and #12 thanks yes i'm new

another question: will crossfit help me get big, strong, fast, and long-enduring by strictly following the workouts?

any help is greatly appreciated

Comment #34 - Posted by: playhard at May 23, 2010 9:43 PM

Thank you so much Aimee @ Crossfit King of Prussia for being not only a fantastic host but also an amazing instructor! Thank you so much Todd, Jon, Lance, Steve, Rob, and I believe his name was Brian (the apprentice). The wealth of knowledge that came from those instructors was amazing! It was such an inspiring cert. Anyone thinking of taking the level 1 cert, do it!

Comment #35 - Posted by: Ross Plourde at May 23, 2010 9:44 PM

#31 Oh, and try the Zone or Paleo diet :D

Comment #36 - Posted by: Chad at May 23, 2010 9:50 PM

I'll be doing this tomorrow but I'm a little worried about the recovery in my legs. It's not making a whole lot of sense to me since I am in pretty good shape and my legs are still sore from the Friday May 21 workout. (To the point that I'm limping a little bit) I know 2 days is usually about what my muscles take to fully recover but I am fairly certain tomorrow (the 3rd day) they will still be very sore.

The reason why it's not making a whole lot of sense is because I'm actually in what I considered to be very good shape. (Before I started crossfit) 2 weeks ago I got out of a 16 week fire academy in which I won the fitness award and I was also an infantryman in the Army for 4 years with a 300PT score consistently. What I'm trying to say is I'm no stranger to leg workouts but yet I am still very sore from what I figured to be a relatively easy WOD on Friday. Should I wait until my legs feel better before jumping back on the bandwagon or just go ahead with the active recovery?

Sorry for the dumb question but I am loving crossfit and I want to do all of this intelligently.

Comment #37 - Posted by: JK 28/M/165lbs at May 23, 2010 9:53 PM

back squat x 5:

205lbs
225lbs
235lbs
245lbs
255lbs, barely

255lbs 05/23/2010
245lbs 10/28/2009
240lbs 05/10/2009
225lbs 02/03/2009
225lbs 12/26/2008
230lbs 11/15/2008

Comment #38 - Posted by: johnathon in seattle 28/5'8/153 at May 23, 2010 10:11 PM

My guess playhard is that you are looking for anecdotal evidence about the ability of Crossfit to change your life through the results of others. Well I'm here to tell you this SH#T works. You WILL develop better fitness. There is no doubt, however, you will only get out of it what you put in. Just like everything else in life. If you work hard you can expect to see improvement in these ten broad areas of fitness. Cardiovascular/respiratory endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy
At 30 years old I am in the best shape of my life. I have gone from 180lbs with over 25% body fat to 188 lbs with just 13% body fat. So yes this works.

Comment #39 - Posted by: kelly at May 23, 2010 10:33 PM

Congrats Rich and Morgan!!!

Comment #40 - Posted by: Jamel at May 23, 2010 10:36 PM

Crossfit sri ram ashram:
Vijaji raj BW (61kg)
85kg-90kg-95kg-100kg-105kg
Arvind BW (61kg)
80kg-85kg-90kg-95kg-100kg
Gautam BW (60kg)
75kg-80kg-85kg-90kg-95kg
Uttam BW (60kg)
75kg-80kg-85kg-90kg-95kg (fail)
Bachendar bhai BW (64kg)
60kg-65kg-70kg-75kg-85kg

Comment #41 - Posted by: rashmi at May 23, 2010 11:27 PM

Just got home from my Cert at CrossFit King Of Prussia. Had to be one of the best weekends of my life. Coachs were amasing they went above and beyond what i expected. And helped me with what i needed help with the most. It totaly changed my life. Thanks guys

Comment #42 - Posted by: Pat Scribner at May 23, 2010 11:27 PM

"how can heavy back squats be useful to someone hoping to enhance speed and athletic endurance?"

Well, most running coaches I know say unequivocally that sprinters should be able to back squat 2-3 times their body weight.
Distance runners at least 1.5x body weight.

I dont know if you consider that heavy, but it will undoubtedly help in the areas you mention.

There is no better exercise for promoting general strength than the back squat. Strength is the foundation of athleticism.

Comment #43 - Posted by: Ian at May 23, 2010 11:30 PM

m-32-167#
205-225-225-225-225
0800 camp victory

Comment #44 - Posted by: jeremy at May 23, 2010 11:43 PM

cool vids today!

Comment #45 - Posted by: harriman at May 24, 2010 12:43 AM

I am going to see how well the wod will be with kettlebells and dumbbells since I am floating out in the middle of the ocean on the George Washington Carrier. Swells are rockin this boat hard. 3 2 1 Go

Comment #46 - Posted by: deathdealer at May 24, 2010 1:09 AM

M-30-250

back squat x5

275
315
365
365
385

Comment #47 - Posted by: Rodney at May 24, 2010 1:22 AM

5 x Back Squats

185
205
215
215
225

Comment #48 - Posted by: Irish Tom at May 24, 2010 1:25 AM

Crossfit is completely legit. Not that I have to preach to the choir on this forum, but man oh man the results I have gotten since starting this program are amazing. I'm the strongest I've ever been in my entire life. I started Crossfit in late November of last year. So just over six months of training. My biggest gains are listed below.

Bench Press
November - 265
Current - 315

Dead Lift
November - 225
Current - 405

Pull Ups (consecutive)
November - 8
Current - 28

Muscle Ups
November - Are you kidding?
Current - 1 woo hoo! did my first one two days ago.

I have to find a Level 1 seminar somewhere close by so I can go attend. Thank you Crossfit for this amazing (and FREE!) program!

Comment #49 - Posted by: KDBurkus at May 24, 2010 2:42 AM

225-225-225-225-225

Comment #50 - Posted by: ArcLite M/35/69"/163 at May 24, 2010 2:42 AM

#34 All of the above will improve from the 1 workout a day. After about 4 months I started going 2 a day because I felt that I was up for it. I have been doing it ever since. When 1 a day was kicking my butt at the beginning and now I can do 2 plus other activities like martial arts, that should tell you that this stuff is for real.

Comment #51 - Posted by: Dan Mason at May 24, 2010 3:06 AM

135, 145, 155, 185, 195

Comment #52 - Posted by: fitz997 at May 24, 2010 4:14 AM

M/42/5'11"/180

155-175-185-195-200

Comment #53 - Posted by: nutfam at May 24, 2010 4:19 AM

Completed the L1 Cert at CrossFit KoP yesterday. It was an incredible experience. All the trainers were so knowledgeable, so helpful, so professional, and so convinced of CrossFit's ability to change lives for the better.
thanks to all who participated for helping make this a life-changing weekend for me.
To quote Todd Widman: "Yay CrossFit!"

Comment #54 - Posted by: brianray at May 24, 2010 4:25 AM

I wanted to say thanks to Speak, Boz, and Pat for all of the knowledge they imparted to us this weekend at the Coaches Prep Course. Even if you think you are a pretty good trainer, the fine tuning that you receive is reedonkulous and totally worth the registration fee. When in the training session you are getting constant feedback on how you coach and you get constant feedback on how others coach...what works and what doesn't...some of which you were making mental notes to cross of your personal list of things you do. Amazing experience, the best of the best training you...what more could you ask for?

Oh, and simply by shaking Speal hands, I took 2 minutes off of my Fran time. Most impressive honey badger!

Comment #55 - Posted by: Jason Lyons Crossfit KoP at May 24, 2010 4:29 AM

12:50 as rx'd. First sets of HSPU and ring dips unbroken, not sure if that was a good idea. Last round of HSPU was 9x1.

Comment #56 - Posted by: Bone/ 5'9" /166# at May 24, 2010 4:35 AM

JK #37,
Ramp up slowly. Soreness is inevitable, and 3 days isn't abnormal, but when in doubt, beginners should be cautious. It is very easy to add intensity over time. These workouts pack a punch like little else, and "very fit" beginners can do themselves harm by going too hard too early with them. Take a few weeks to acclimate. You'll still encounter soreness, but your body will be better prepared for it.

Comment #57 - Posted by: Tony Budding at May 24, 2010 4:54 AM

Thanks to the Atlanta crew for a great weekend at the Level One Cert!!!

Comment #58 - Posted by: Erik at May 24, 2010 5:06 AM

185
205
235
255
260

last set could have been a little bit deeper

22/m/198

Comment #59 - Posted by: zach.welton at May 24, 2010 5:12 AM

38/M 6'0" 240
5-5-5-5-5
150
Could have done more, still getting a little confidence in DEEEEEEEP squats in my knees. Nobody there to spot me this morning either.

Comment #60 - Posted by: Shane Lawrence at May 24, 2010 5:14 AM

Talk about airing your weakness's !
90-100-110-120-120

Beginner none the less I thought that I had this in the bag. Motivation can obviously found in the lowest of places. Until tomorrow then.

Let us excel...

Comment #61 - Posted by: RJ at May 24, 2010 5:27 AM

Talk about airing your weakness's !
90-100-110-120-120

Beginner none the less I thought that I had this in the bag. Motivation can obviously found in the lowest of places. Until tomorrow then.

Let us excel...

Comment #62 - Posted by: RJ at May 24, 2010 5:27 AM

Don't worry RJ, I too am airing my weaknesses

back Squat is by far my worst lift...I'd rather do ANYTHING else!!

95-95-100-100-105

BUT I will keep on trucking and eventually it will get up there too.

Working on technique, going deep, and trying not to get injured.

Comment #63 - Posted by: Alexandra Rupp F/138#/35 at May 24, 2010 5:52 AM

M/27/6'1/215

225
275
295
315
315

(@ss to medicine ball for depth)

Comment #64 - Posted by: Dan at May 24, 2010 5:52 AM

135
155
165
175
185(f)
155

Comment #65 - Posted by: cbecker at May 24, 2010 5:59 AM

KOP Level I Cert this weekend was "staggering!!" The coaches were very knowledgeable, helpful, inspirational, humorous, and flat out awesome. I came home from this experience a better CrossFitter myself and a better possible coach. I highly recommend this to all CrossFitters; even those who don't plan on becoming a coach or owning their own affiliate.

I wanted to give a big thank you to all the coaches, KOP for hosting, and all the fellow CrossFitters at the certification for making this a great weekend for me.

Comment #66 - Posted by: Nikki WC, PA at May 24, 2010 6:07 AM

Attended the Coaches course at Reston CF. Thank you Maggie for hosting, thanks to Adrian, Pat and Chris. Your professionalism and supreme hawk eyes are what we all as coaches are striving for. ANY time there is an opportunity to associate with those where we want to be, take advantage of it~

Comment #67 - Posted by: lisaq at May 24, 2010 6:09 AM

M/64/201-Back Squat 5-5-5-5-5 reps
223-234-240-245-250 PR!

Comment #68 - Posted by: peejay2 at May 24, 2010 6:16 AM

M/40/198/70"

185
205
225
245
265

Comment #69 - Posted by: Glenn at May 24, 2010 6:19 AM

M/32/180/6'2"

155
185
165
165
165

Tired from working on the house all weekend, went fairly light.

Comment #70 - Posted by: Rhett at May 24, 2010 6:31 AM

225

Comment #71 - Posted by: charles.burrow at May 24, 2010 6:45 AM

Back Squat 5-5-5-5-5 reps

135, 165, 195, 215, 225

Comment #72 - Posted by: Derek at May 24, 2010 6:45 AM

CFWU

140-150-155-155-155

Comment #73 - Posted by: james.patrick [M/48/66"/135] at May 24, 2010 6:55 AM

m/6'3"/200

215, 215, 225, 225, 225

didn't get aggressive with the loads cause since you guys have been talking about squats I've realized that I haven't been going low enough. so worked on form today.

Comment #74 - Posted by: Shane at May 24, 2010 6:56 AM

M/54/158
Playhard #6
Had to comment on the issue of strength training and running speed/endurance.
I started Crossfit in 2006, recovering from abdominal surgery-51 years old and a little overweight-
Body weight 175
400m time 1:30
Deadlift 185lb
Squat 135lb

Now in 2010, AND running only once per week, these are the numbers- 54 years 11 months old-
Body wt 158
400m 68 seconds
DL 345
BS 270

Planning to run some 400m Masters Races and try the Tactical Strength Challenge this fall.
I know a single individual does not make a scientific study, but!!????

Comment #75 - Posted by: steve at May 24, 2010 6:57 AM

30/M/146/ 5'10

WOD 1 today Ran 4.5 miles, Didn't time it. it was a fast run though.

Also after the run did 30 Muscle ups for time: 10:52

will do the Back squats in the Afternoon later on today. have a nice day everybody.

SANTI

Comment #76 - Posted by: SANTI at May 24, 2010 6:58 AM

Didn't sleep much last night, tried not to take it too hard.

125
155
175
195
205 (this is about 80% of 1RM)

Felt good, form was good. Have widened my stance a bit, and am resting the bar further back on my shoulder blades now, you don't need any padding that way. Also keeps my posture a bit better.

Have a great day everyone.

Comment #77 - Posted by: Slav 22/m/68"/155 at May 24, 2010 7:03 AM

275
300
315
330(f)

Comment #78 - Posted by: ferb44 at May 24, 2010 7:03 AM

Yep, Coaches Prep Course is solidly put together and a good addition to anyones bag of tricks. Do it. Thanks to all involved.

Comment #79 - Posted by: John at May 24, 2010 7:13 AM

Thank you to everyone at the CFKoP Level 1 Cert. It was a fantastic weekend. My only regret is that I didn't get to ask all the questions that I thought of after I got home. All the coaches were able to make the material applicable to not just an elite athlete but a 60 year old woman that needs to avoid the nursing home. It truly shows you what a universally applicable program CrossFit is.

Comment #80 - Posted by: Patrick at May 24, 2010 7:14 AM

225/245/275/225/185

Comment #81 - Posted by: Hale at May 24, 2010 7:14 AM

The question isn't "does this work?" as much as it is "will you work?". Nuf said! Awesome cert at Crossfit Ethos this weekend and to add to it, Coach Glassman popped in...nice!

Comment #82 - Posted by: Daniel at May 24, 2010 7:24 AM

m/27/5'8"/145

175 X 5
185 X 5
195 X 5
205 - Failed on 3rd rep
200 X 5

Comment #83 - Posted by: Townsend at May 24, 2010 7:27 AM

225,245,255,275,295

Comment #84 - Posted by: Andy at May 24, 2010 7:29 AM

Amazing job certification staff at the CFKOP Level 1 Cert. Awesome experience, I read the material and was a little lost. All of you put it into lehman's terms for someone like me that needs it. And all of you were super patient and made sure we knew the info before we moved on. It just shows how awesome the CF community is! Thank you again!! If you haven't been to a Cert, GO!! Even if you aren't planning on opening a box or becoming a trainer, it's well worth the moola!!

Comment #85 - Posted by: Mike G at May 24, 2010 7:45 AM

135
225
285
305
315
325

Comment #86 - Posted by: JETT at May 24, 2010 7:58 AM

age 20 bw 170

235/245/255/265/270 pr

i am completely exhausted.

Comment #87 - Posted by: Chris S at May 24, 2010 7:59 AM

i cannot possibly bestow enough praise on the Certification staff at the King of Prussia Level 1 cert this past weekend. i could say a million things but i will focus on one, and this is something i think is TOTALLY unique to crossfit boxes and communities all over: reguardless of your level, reguardless if you learned with one cue or if you needed to be told a thousand times, reguardless if you rocked out muscle ups or couldnt even come close, the staff and fellow CrossFitters all around were CONSTANTLY supportive, always patient, and always instructing with positive reinforcement. All of this was a MUCH different experience from the days I would go to my globo gym, head phones on, get totally ignored by the trainers because i wouldnt get a 12 session package for 1000 bucks, and bang out sets of horribly wrong deadlifts cuz i was too ashamed/intimidated to ask for help...

EVERYONE was great but i have to give a special nod to John (the Again Faster guy)... not only was his knowledge exceptional, his ability to instruct on a group and individual level was beyond impressive...

just a tremendous weekend overall... now its time to get to work....

Comment #88 - Posted by: ryan grady at May 24, 2010 8:04 AM

Just wanted to thank Aimee, and all the coaches, Todd, Jon, Lance, Steve, Rob and Zach from the level 1 cert this weekend at CrossFit KOP. The information provided was amazing, and it was truly a life changing experience to be around so many knowledgable coaches and enthusiastic crossfiters. I would recommend anyone to go to a cert regardless of future coaching aspirations. Simply Amazing!!

Comment #89 - Posted by: Nick R, Boston MA at May 24, 2010 8:05 AM

The Northwest Video is incredible.
It's hard to make that crew look even better.
kstar

Comment #90 - Posted by: kstar at May 24, 2010 8:31 AM

M/35/72"/240

195
205
215
225
245

Just finished recovering from a cracked rib from rugby. Everything is a little tight, but I'm glad to be back in the gym.

Comment #91 - Posted by: Chappy B+ at May 24, 2010 8:32 AM

32/M/185

Don't have a squat rack at my station so I did bench press followed by 3 sets of weight pullups - 5 reps.

Rested 4 to 4.5 minutes between sets.

Bench:
180
180
180
180
180

Pull-ups:
10
20
25

I know the bench is embarrassing. It wasn't to long ago that I could do that with a 1 minute rest between sets - not sure what the problem is.

Comment #92 - Posted by: john g at May 24, 2010 8:39 AM

155
185
195
205
225 (PR)

Pretty happy with this performance. Maybe should have started heavier, but I'm thrilled that I got 225 five times.

Comment #93 - Posted by: Adam A. at May 24, 2010 8:42 AM

m/37/5'11/214

As Rx'd

185-205-225-235-245(pr)

Comment #94 - Posted by: Keith M at May 24, 2010 8:43 AM

as rx'ed

185
235
255
275
295

Comment #95 - Posted by: jshep 24/6'1/210 at May 24, 2010 9:04 AM

Carole
F/51/5'6"/133

115
125
135
145(PR)
150(PR)

Kevin
M/51/5'11"/168

135
155
185
215
235(PR)

Comment #96 - Posted by: Kevin C. at May 24, 2010 9:14 AM

135, 135, 145, 155, 170 (failed 3rd rep)

m/40/67/154

Comment #97 - Posted by: Arnel Delosreyes at May 24, 2010 9:18 AM

I am going to China for a month. There might not be a suitable gym to do the workouts. Can anyone give me some hotel gym workouts that will not get me too out of shape for when I come back?

Comment #98 - Posted by: Bobby at May 24, 2010 9:21 AM

Rx

175
185
185
185
185

Kept it light to make sure form was right

Comment #99 - Posted by: Whit at May 24, 2010 9:28 AM

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

135, 160, 185, 205, 215

Comment #100 - Posted by: karl at May 24, 2010 9:30 AM

Thank you to Chuck, Joe, Mike G, Bobbie, Jenni and Andrea for a great job at Level 1 Cert at Crossfit Atlanta. A great 2 days of learning and having fun. Chuck, your jokes don't suck. But, Joe does have great one. So maybe you should just hang out me. :) Again, thank you for everything. I really enjoyed myself.

Comment #101 - Posted by: Jennifer P at May 24, 2010 9:32 AM

m/41/6'0"/192

225
225
245
265
275

Comment #102 - Posted by: Jeff H at May 24, 2010 9:36 AM

95-105-115-125-135

Comment #103 - Posted by: Dena F/41/5'0"/127 at May 24, 2010 9:40 AM

M/35/5'10"/197

185/225/275/285/305x4

Felt pretty good for not having squatted in a while. Pissed I could not get #5 in last set

Comment #104 - Posted by: bs2103 at May 24, 2010 9:40 AM

To all hosting, coaching, and attending the level 1 cert at CFKoP, Thank You! It was truly an inspiring experience. I am especially grateful for the passion of the speakers and their unrelenting focus on clarity and understanding.
Perhaps one of the most salient messages I got from the weekend was the value of attending to the basics. You never stop striving for that perfect squat, clean, or jerk. Inevitably this focus is lost at times, but how gratifying, if humbling, it is to be brought back. I've been doing CF for over two years and still need to work on my air squat!

Comment #105 - Posted by: Morgan at May 24, 2010 9:42 AM

NICELY DONE WITH THE PR's #95!

1. Northeast Regional was SUPER! Albany CrossFit was a splendid host..THANK YOU. And thank you to the judges, volunteers, and CF South Brooklyn for all of their help to make the weekend a success. I came in 8th..I was 8th all weekend~very consistent! I'm happy with my performance and BEST WISHES TO HEATHER, JESSICA, AND LAUREN AT THE GAMES!

Back Squats:

135x5
155x5
185x5
195x5
200x5

went for hip crease below the knee all sets.

Against my better judgment, I took on "JT" after (there wasn't enough shoulder work with OHS, C&J,HSPU, and snatches at Regionals!)

**First time doing any HSPU in "JT" with head to floor HSPU!!
chest to deck push ups

TIME: 15:38

Round 1 everything as rx'd
Round 2 and 3~gave myself the abmat for HSPU, other 2 movements as rx'd.

Comment #106 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at May 24, 2010 9:48 AM

135-185-205-225-235

Comment #107 - Posted by: mikey mic at May 24, 2010 9:49 AM

Crossfit KOP was AWESOME to say the least. I felt I was in pretty good shape but, it was only in one aspect out of 10! But,I feel things will now change dramatically. I have already taught my 2nd and 3rd PE classes the air squat! Thanks to Aimee and everyone at KOP. Trainer Steve...thanks for pushing me to the max!

Comment #108 - Posted by: Kevin Schneider at May 24, 2010 9:56 AM

Al Udeid

Adam 225-225-225(f)-205-205
TD 205-205-225(f)-205-205

Comment #109 - Posted by: AdamL at May 24, 2010 9:59 AM

185 - 195 - 205 - 215 - (225 x 4)-f (crashed on 5)

Comment #110 - Posted by: SB at May 24, 2010 9:59 AM

ran 2 miles: 15:24
185
205
225
235
250
ran 2 miles: 16:32

Comment #111 - Posted by: mike/40/6'3"/210 at May 24, 2010 10:02 AM

Did heavy squats on saturday, should I be doing them again today or maybe switchin it up and doin Deadlifts? Thoughts?

Comment #112 - Posted by: Fosco at May 24, 2010 10:05 AM

M/23/6'2/160

155
165 PR
175 PR
185 PR
195 PR

Huge new 5 rep max PR! Low bar squat and narrowing my stance up a bit made a tremendous difference!

Comment #113 - Posted by: SeanMerron at May 24, 2010 10:05 AM

135-225-315-365-385(F)-315
to finish the sets i scaled back down but 365 is a new pr for this WOD

Comment #114 - Posted by: Josh Flores at May 24, 2010 10:08 AM

m/185/5'9"
135
185
205
235
255

Comment #115 - Posted by: matt_joyner81 at May 24, 2010 10:09 AM

M/29/145lb/5'6"

hadn't done 5RM on squats before and started too heavy today.

225-235-245(F,3reps)-245(F,3reps)-225(F,3reps)

Comment #116 - Posted by: Mike at May 24, 2010 10:17 AM

m/33/6'4"/208#

20 mile mountain bike race yesterday so my legs are complete toast. That's the excuse I am going with because my numbers were awful today.

185-185-205-205-225F

High back, a2a (literally sitting on heals), olympic style squat rather than power squat.

Comment #117 - Posted by: dan m at May 24, 2010 10:18 AM

m,31,5'11", 180
95
115
135
155
155
I feel weak with these numbers. Granted I haven't done weighted back squats seriously since High School...I feel I should be stronger. Over time I guess....

Comment #118 - Posted by: britt at May 24, 2010 10:23 AM

Rx'ed

225
235
245
225
225

Comment #119 - Posted by: stryder9 M/36/5'8"/160# at May 24, 2010 10:27 AM

A huge thanks to Coaches Glassman, Andrew, Miranda, Jason, Austin, Lisa, and Jimmi for an awesome weekend at the Level 1 Cert in Laguan Hills, CA. It was pretty special to watch some of you performing a WOD during the first day...the Intensity and the motivation was amazing. Thanks to Crossfit Ethos as well. Your facility is top notch and one of the nicest I've seen! If you are near Laguna Hills (OC), CA, check this place out!

Comment #120 - Posted by: David Han at May 24, 2010 10:28 AM

225
245
255
260
265

felt sore today, good depth though

Comment #121 - Posted by: Jon M 22/6'2/205 at May 24, 2010 10:34 AM

26/M/5'9"/165 FOB Cobra Iraq

185
205
225
245 (only 3 reps)
235

felt good, had a deep squat. did 5x5 push press after ended 135. then ran 1 mile at 6-6:30 pace. damn Crossfit works!

Comment #122 - Posted by: Josh at May 24, 2010 10:34 AM

100kg
110kg
120kg
130kg
140kg (only 3)

20/M/5'11"/73kg

Comment #123 - Posted by: Gabe at May 24, 2010 10:38 AM

26/m/5'11"/213
355 x 5 x 5

Comment #124 - Posted by: Nickosaurus at May 24, 2010 10:40 AM

F 24/5'6"/130lbs
95 - 105 - 115 - 125 - 135

Felt great - wanted to keep adding weight, maybe started out too low but still a good day at the gym!

Comment #125 - Posted by: katie ann at May 24, 2010 10:40 AM

light weight for form and stretching
I can go below parallel now.
Did SS A last night.

Comment #126 - Posted by: cort at May 24, 2010 10:51 AM

Would like to thank all the great coaches Drew, Austin, Miranda, Lisa, Jason, Dave-special thanks for sticking with me through the Fran, and Jimmy our host from the CF Level 1 at the amazing CrossFit Ethos. Much better than I expected, the coaches took real concern and time to help me get through some more challenging lifts- thanks Miranda. Coach Glassman's surprise visit and open Q&A was more than I could have asked for. The culture of camaraderie I experienced from everyone there was truly amazing.

Comment #127 - Posted by: Quinn Cloninger at May 24, 2010 11:02 AM

115
125
135
155(PR)
165 x4

Comment #128 - Posted by: brittk at May 24, 2010 11:07 AM

Back Squat 5-5-5-5-5 reps
1. 245lbs
2. 245lbs
3. 250lbs
4. 250lbs
5. 255lbs

last time
1. 235lbs
2. 235lbs
3. 235lbs
4. 245lbs
5. 255lbs

last time
205
215
235
245
255

I didn't beat the 255lbs again. But I got more volume.

On the last set, my knees were going in and I went backwards a small step on the first rep. Happy enough. I had hoped for at least 260, but it was good enough.

Comment #129 - Posted by: NikNichols42yo 5'7'' 165lbs at May 24, 2010 11:07 AM

275
275
275

Comment #130 - Posted by: court 6' 234lb 30yo m at May 24, 2010 11:09 AM

145,155,165,175,185lbs

3 rounds:
reverse cable side bends 120lbs
Swiss ball squats 35lbs

Comment #131 - Posted by: jc at May 24, 2010 11:10 AM

Squats 5-5-5-5-5
110kgx5,115kgx5,120kgx5,115kgx5,122.5kgx3(f)

Almost tied my previous 5rep pr, but I was doing cffb back then and squatting twice a week so im fairly pleased.

Comment #132 - Posted by: Prinze at May 24, 2010 11:17 AM

I 4th the request for the song. I consider myself a pretty decent googler and trying any kind of search using lyrics either turned up nothing or everything.

Also - crossfit rocks. A month ago I couldn't get my home-made 120lb barbell overhead. Yesterday did it five times. I'm guessing improved strength AND technique.

Comment #133 - Posted by: chris137 at May 24, 2010 11:21 AM

205
225
275
295
315(tie pr)

Comment #134 - Posted by: Jonblaze at May 24, 2010 11:21 AM

Buy-in: CFWUx2, C2B pullup practice, back squat 135x5

245
265
285 (PR)
295 (PR)
225

These felt good. Between 3rd and 4th set, started having some pain on outside of my r. leg, just underneath the hip bone. Piriformis? Iliopsoas tendon? Unsure - maybe Chuck could diagnosis this for me. Scaled way back on the last set to try to avoid further issues.

Cash-out: Basketball shoot-around, foam roll on both hips, bar muscle-up.

Comment #135 - Posted by: Mel/37m/5'10"/175 at May 24, 2010 11:22 AM

BS 5x5 (235)

Comment #136 - Posted by: Josh M/34/74"/195# at May 24, 2010 11:22 AM

6'3" 212 lbs 37 y/o M

1.5 mile jog
245, 265, 285, 285, 285lbs sets of 5 reps

AMRP in 12 min
5 Pull Ups
10 Push Ups
15 Double Unders
-11 1/3 rounds

Comment #137 - Posted by: Ted at May 24, 2010 11:25 AM

training for half-marathon in sep, so switched to CFE - did deadlift and max box jump.

tied PR with 375, and got 44" on box jump.
Disappointed with 375, wanted 400. Next time.

Mike/40/6'2"/230
VaBeach

Comment #138 - Posted by: Mike at May 24, 2010 11:26 AM

5x135
5x225
5x275
5x315
5x365 (a little more than half squats)

10x225
10x135
20x45

Comment #139 - Posted by: Linwood Wright at May 24, 2010 11:27 AM

worked on form

185x5
225x5
260x5
295x5
315x5

Comment #140 - Posted by: AD at May 24, 2010 11:34 AM

bobby #97 - when you go to china, i would recommend doing Tabata stuff in your hotel room... squats, push ups, situps, dips, and any other exercise you can think of...

bottom to bottom tabata squats... that'll do ya.....

Comment #141 - Posted by: ryan grady at May 24, 2010 11:36 AM

25m/5'11"/171lbs

205-225-265-275 (2 and then failed on third) -255

Comment #142 - Posted by: Caleb at May 24, 2010 11:38 AM

34 / 5'11" 183lbs
225
275
295
315
335

Comment #143 - Posted by: andy ward at May 24, 2010 11:51 AM

135
155
205(PR)
225(PR)
155
Form started to fall apart on the 225, but the squats are getting better.

Comment #144 - Posted by: magnus 24/5'8"/155-160 at May 24, 2010 11:56 AM

5x315
5x315
5x315
5x335
5x355 pr: very slow two
breaths at the top each rep

Comment #145 - Posted by: B-Mo 6', m,32,194 at May 24, 2010 12:00 PM

whats the fix for tony B's tightness in K star's Vid.

Comment #146 - Posted by: BIG LOU at May 24, 2010 12:03 PM

205-230-260(5RM+10)-275(3).

Comment #147 - Posted by: Kamper M/45/200/74" at May 24, 2010 12:05 PM

135 155 155 175 155

Comment #148 - Posted by: JonNYC - 41/M/170/5'11" xfit since 6/08 at May 24, 2010 12:05 PM

M/21/6'0"/190

as rx'd
185 lbs
205 lbs
225 lbs
245 lbs
265 lbs

With a little core circuit thrown in between each set. I felt the final set wasn't my 5RM and probably could of bumped it up to 285 or 300ish. Next time for sure though. Keep it coming everyone!

Comment #149 - Posted by: Snowman at May 24, 2010 12:06 PM

Sidelined with an supraspinatus / tendon injury of my right shoulder
Physical therapy
Back Squat 5-5-5-5-5 reps
Kept it light
m/52/215

Comment #150 - Posted by: Pete In Sun City at May 24, 2010 12:11 PM

29M/6'5"/227lb

155x5
185x5
205x5
235x5
275x5

Felt like I left some fuel in the tank. Knew that I had more in me. Next time I'll hit up set 5 at 300+. finished with a nice little ab burner and 20 minutes stationary bike, 15 second sprint/recover intervals.

Comment #151 - Posted by: Justin at May 24, 2010 12:13 PM

M/45/5'4"/165

135, 225, 255, 275, 295

thought about 305 but I'll save that for next time

Comment #152 - Posted by: JimC at May 24, 2010 12:15 PM

285-285-285-285-285

Went a bit lighter than usual because I am currently nursing a pulled groin and wanted to work on my technique.

Comment #153 - Posted by: Daniel Mason at May 24, 2010 12:24 PM

M/35/197

300 x 5
300 x 5
300 x 5
300 x 5
300 x 5

Good Times!! Used Rip's 80% of Max guide.

Comment #154 - Posted by: Billy at May 24, 2010 12:34 PM

275-285-285-290-290

form started to slip on that last set

Comment #155 - Posted by: Joe at May 24, 2010 12:34 PM

Thank you very much Adrian, Chris, Pat, CF Reston, and all the coaches at the Coaches Prep Course this weekend! Had a great time and learned a lot. Especially liked the programming lectures and practical excercises. We didn't need electricity anyways!

Comment #156 - Posted by: Mike H at May 24, 2010 12:39 PM

CG E-City CrossFit;
Leary(m/45/5'11/200)
285x5

Comment #157 - Posted by: Dan Leary at May 24, 2010 12:46 PM

165-205-225-235-245

Could've started a little heavier than the 165. Think 245 is a PR, but I've never kept track.

Comment #158 - Posted by: Chris G. 43/6'1"/232 at May 24, 2010 12:51 PM

Warm-up: 15 min bike

J.T. 21-15-9

1. HSPU (feet on bar)
2. Bar Dips
3. Push-ups

10:57 - this really burned the arms more than I thought!

Back Squat 5-5-5-5-5

1. 225
2. 225
3. 245
4. 255
5. 265

M/40/6'1"/250

Comment #159 - Posted by: Dean at May 24, 2010 1:04 PM

225
245
265
285
300

Comment #160 - Posted by: Logan Gelbrich M/24/6'3''/210 at May 24, 2010 1:06 PM

225
265
315
345
365
(start higher & go up in smaller increments)

Comment #161 - Posted by: mrd m/25/5'10"/195 at May 24, 2010 1:13 PM

26/m/5'11"/175
225-275-295-315-325(PR)

Comment #162 - Posted by: justaman - liberty, sc at May 24, 2010 1:14 PM

120kg
130kg
140kg
145kg
145kg

rest 3 min.

Comment #163 - Posted by: Umberto - CROSS GYM at May 24, 2010 1:18 PM

29/m/208

225-250-290-315-225 x 10

4th set depth was questionable.

Comment #164 - Posted by: ryantrues at May 24, 2010 1:19 PM

rx'd

265
275
285
295
300p.r.

Comment #165 - Posted by: tpd122 m/23/5"8"/164 at May 24, 2010 1:20 PM

255
245
245
225
225
Didn't get much sleep last night. It will be better next time. The crease below the patella adds a whole new dimention to back squats.

Comment #166 - Posted by: Justin Dalling at May 24, 2010 1:23 PM

2010-05-24:135-225pr. Still working on form.
2009-10-28:135-205(pr),135X8,felt better today
2009-05-10:135-195(bit on toes, knees pulled in),135X8 fs,felt ok, want better form next time

Comment #167 - Posted by: gs at May 24, 2010 1:26 PM

w/u 135#

1 225#
2 285#
3 315#
4 365#
5 365#

Used a squat rack that prevented a wider hand grip (that I prefer) so I think that kept me from getting to 405#--brain block I suppose.

40/M/211

Comment #168 - Posted by: JTB at May 24, 2010 1:26 PM

160, 160, 180, 180, 180

Comment #169 - Posted by: Jerry Holmberg, SWE at May 24, 2010 1:27 PM

195
245
265 PR
275 second PR
275

Comment #170 - Posted by: gary martins at May 24, 2010 1:28 PM

165-165-155-155-155
95-95-95-95-105

Comment #171 - Posted by: deano at May 24, 2010 1:35 PM

225-245-265-285-300

Cooled down w/
1-2-3-4-5-6-7-7-6-5-4-3-2-1 HSPU ladder

Comment #172 - Posted by: Greg Praylow at May 24, 2010 1:51 PM

4x3 squats on the 5-3-1 strength program

225, 265, 300, 300.

Then cooldown with a 400m sprint: 1:10 PR

Comment #173 - Posted by: Fosco m/175/5'9/23 at May 24, 2010 1:54 PM

CFWU X 3 (exchanged dips for HSPU (5 reps))

185, 225, 255, 275, 295

Comment #174 - Posted by: Casey at May 24, 2010 1:56 PM

205-225-235-245-255(5 rep PR)

Comment #175 - Posted by: Chris M/37/6'2/200 at May 24, 2010 2:02 PM

51M/6'/210lb

185x5
225x5
250x5
275x5
295x5
315x2

Comment #176 - Posted by: DDC at May 24, 2010 2:03 PM

70-80-90-100-110-120kg

Comment #177 - Posted by: leo at May 24, 2010 2:08 PM

200,205,210,215,225
Start higher next time.

Comment #178 - Posted by: Mark & Theresa at May 24, 2010 2:15 PM

m/165

185x5
225x5
255x5
265x2
265x3

Comment #179 - Posted by: jnel at May 24, 2010 2:16 PM

M/32/6'3"/199lbs

135 x5
185 x5
225 x5
245 x5
285 x3 then F
275 x3 then F
255 x5

Probably could have finished with 275 if I didn't get greedy with the 285... Oh well.

Comment #180 - Posted by: Darren Travers at May 24, 2010 2:19 PM

M/35/5'9"/193.5

300 x 5
300 x 5
300 x 5
300 x 5
300 x 5

Comment #181 - Posted by: Cooper at May 24, 2010 2:20 PM

185
205
225 (pr)
240 (pr)
250 (pr)

Comment #182 - Posted by: Ronnieboy at May 24, 2010 2:38 PM

245
255
265
275x1
245

Comment #183 - Posted by: CBrown at May 24, 2010 2:41 PM

Bobby:
check out wodshop.org. They have a system that randomly spits out a wod in the category of your choice. Take rings, a jump rope and maybe an abmat and the options are limitless

Comment #184 - Posted by: josh M at May 24, 2010 2:42 PM


295,315,335,355,370

believe 370 for 5 is a pr.

Comment #185 - Posted by: Kevin McClellan 48/M/195 at May 24, 2010 2:45 PM

135
155
180
205
215
230

Comment #186 - Posted by: smurph at May 24, 2010 2:46 PM

275
280
285
295
300 pr

Comment #187 - Posted by: scugs at May 24, 2010 2:48 PM

135,155,176,198,209

Anyone in the uk looking for crossfit equipment try www.shopphysical.co.uk , Matt uses the crossfit programme himself so he'll know what your talking about. While your at it ask them for the ingredients to their zone flapjacks, their awesome.

Comment #188 - Posted by: JonEl FunctFit at May 24, 2010 2:52 PM

M/47/71in/195

Strict form with lower weights. Hips below knees at the bottom with a good pause.

(135 for 10)
155
165
185
215
225
(135 for 10)

Comment #189 - Posted by: Rusty at May 24, 2010 2:54 PM

M/32/6'3"/200

185/225/245/255(PR)/225
Previous:
225/245/245/245/225
185/225/225/245 (Fail for depth)/225

Comment #190 - Posted by: Ben S at May 24, 2010 2:56 PM

39M/5'10"/170#

W/U: back squat, 3x10 at 45-135-185#.

As Rx: 225-245-265-275-285#.

C/D: 17 ROM exercises.

New 5RM PR at 285 by 30#. All reps well below parallel. L-ankle injury wasn't an issue (other than the swelling causing a bit of discomfort in the shoe).

Feel like my 5RM should be little higher. My previous 5RM PR was set back in Dec. '08, with no progress made on 3 subsequent 5RM days. Nevertheless, I'm happy to be back on track.

Comment #191 - Posted by: rjf (Since 07-20-07. WOD no. 780) at May 24, 2010 2:56 PM

225
235
245
255
265

Comment #192 - Posted by: Marky Mark at May 24, 2010 2:57 PM

m/39/76/215

165-185-205-225-205

Previous 5RM pr was 200#

Comment #193 - Posted by: Chas at May 24, 2010 2:58 PM

405-405-405-405-455

Comment #194 - Posted by: Jaytee at May 24, 2010 3:06 PM

200-200-200-200-200. Straight sets at 80% of PR.

Also 40 double-unders. Trying to work my way back up to 100.

Comment #195 - Posted by: Latham Fell M/29/180 at May 24, 2010 3:08 PM

m/31/225

225
245
265
285
315

Comment #196 - Posted by: Matthew at May 24, 2010 3:09 PM

M/42/6ft/180

135
185
215
225
225

I need to get lower.....my personal example of virtuosity!

Comment #197 - Posted by: Raybone at May 24, 2010 3:13 PM

Was looking forward to this all day!

185
205
225
245
250 (PR)

Comment #198 - Posted by: MTR/m/168/5'9" at May 24, 2010 3:14 PM

M/42/6ft/180

135
185
215
225
225

Note to self: I need to stay with lighter weight to improve my form.....my own personal vendetta with virtuosity!

Comment #199 - Posted by: Raybone at May 24, 2010 3:15 PM

100
110
120
130
135

Comment #200 - Posted by: Thinlizzie at May 24, 2010 3:16 PM

M/42/195 6'0

135,155,175,185,195 failed on 4th.

Comment #201 - Posted by: flyman at May 24, 2010 3:29 PM

Back Squat 5-5-5-5-5 reps

80kg, 81kg (pb), 82.5kg(pb), 85kg(pb), 90kg(pb)

Pb's for 5. Can't believe I got 4 pb's and not a happy dance in sight. Could have got more but chest infection is still having an effect.

Gym was mobbed could hardly move for all the wee guys posing and working out right beside (nearly on top of) the squat rack.

Went to The Palace of Arts Yesterday for a couple of hours for Oly training. Great to use a facility where they actually want you to lift. Fantastic

Good Fun

Comment #202 - Posted by: Elaine, Scotland at May 24, 2010 3:29 PM

I echo the sentiments of those who attended the Coach's Prep Course. The mix of lecture / discussion and "hands on" training and feedback was extremely helpful, even to a much lesser experienced trainer such as myself. I just hope shaking Speal's hand takes as much time off my Fran as it did for Jason.

Comment #203 - Posted by: Walsh at May 24, 2010 3:31 PM

Coach's Prep in Reston, VA was awesome. Thanks to Boz, Speal, Sherwood and CF Reston for an amazing weekend.

The lectures were fantastic and the practical breakout sessions were invaluable. Coaching our peers and being coached by them and then analyzed by the best in the business was worth the price of the Cert alone.

Group 3 -- very nice getting to know you guys! As well as all the other talented athletes and coaches.

Power went out for the 2nd day and guess what -- we must be trained in "constantly varied" because we went on without a hitch. Heavy days was a great lecture and practical coaching session.

See you guys soon!

Comment #204 - Posted by: tommy at May 24, 2010 3:32 PM

Warm ups w/ 1k row, Burgener, box squats: bar, 135, 185

WOD: 205 every set. Worked on depth.

Comment #205 - Posted by: Michael Honcho M/31/5'10"/170 at May 24, 2010 3:32 PM

for all those who requested the song...

From the video creator for the northwest regionals:

"The song is called "It's the Man" by DJ Morphiziz. Licensed it via Rumblefish.com"

Comment #206 - Posted by: Fernando at May 24, 2010 3:37 PM

85-95-105-115-120(1)2nd attempt failed. Went back to 115 for last 3 reps

Comment #207 - Posted by: em :) at May 24, 2010 3:42 PM

High Bar Back Squat:

95 x 5
135 x 5
185 x 5
225 x 5
235 x 5
245 x 5
255 x 3 (didn't attempt rep 4)

Comment #208 - Posted by: Alfie at May 24, 2010 3:47 PM

235/255/275/290/305

Comment #209 - Posted by: troy at May 24, 2010 3:52 PM

225
250
260
275
285 (f, only got 3)

Comment #210 - Posted by: Dan at May 24, 2010 3:53 PM

135-225-275-295-300

Comment #211 - Posted by: CodyS m/16/6'0"/190 at May 24, 2010 3:57 PM

265
275
285
295 (4 reps)
275

That's a hair better than last time in October, when I only got 3 reps of 295. I've done 5 before, though, so this could have been better.

Comment #212 - Posted by: Alton 30yo, 5'11", 175lbs at May 24, 2010 4:04 PM

As Rx'd
315
315
315
365
385

Comment #213 - Posted by: Hammack at May 24, 2010 4:05 PM

145
155
160
165
170

Comment #214 - Posted by: jill at May 24, 2010 4:10 PM

135
135
125
125
125

Comment #215 - Posted by: haught007 m/26/6'1"/185 at May 24, 2010 4:20 PM

50/m/145
130,155,180,195,210-PR

Comment #216 - Posted by: E5fyrman at May 24, 2010 4:34 PM

Male, 20 Yrs, 175lbs

275
295
315
315
315

-College weekend of partying did not help my squats....

Comment #217 - Posted by: nelso82 at May 24, 2010 4:34 PM

Monday 100524
Back Squat 5-5-5-5-5 reps
185-205-225-235-245
Could of done 255 for 6th set with how i did 245 but being the first out of three days ahead and never knowing what workout you'll get the next day haha figured id call it at 5 sets

Comment #218 - Posted by: Scott m/24/155/5'8" at May 24, 2010 4:42 PM

Thanks for all the free support and encouragement that this site brings!!

Question:

Is there any research about whether it is better to do the WOD as prescribed and do it more intensely versus less intensely and do it more than once? Personally I think it is better to go harder and once, all other things being equal.

thanks!! Thomas

Comment #219 - Posted by: Thomas at May 24, 2010 4:44 PM

22 Min X trainer
then
WOD
195# all reps...need to do 205
then
50 Sits

Comment #220 - Posted by: dyagg at May 24, 2010 4:56 PM

Full Depth Olympic Squats.

136 - 185 - 245 - 295 - 315

Kind of disappointed though. I had to hold back due to a lower back issue. I am still along way away from the days where I could/would squat 575+lbs for a set of 5-7.

Comment #221 - Posted by: Bear R. at May 24, 2010 5:01 PM

105,175,185,195,205

Comment #222 - Posted by: barrettorama - m 31-5'8"-205lbs at May 24, 2010 5:03 PM

as Rxd

225 x5
245 x5
265 x5
275 x5
275 x5

Comment #223 - Posted by: Flarega 6'4" 220 (1st crossfit workout Nov.23, '09) at May 24, 2010 5:08 PM

m/42/5'11"/195

Squat
111 133 155 166 177 182

Used video. Depth was borderline at 182 so I stopped..


Comment #224 - Posted by: slowweak at May 24, 2010 5:08 PM

M/26/140/5'11"
175
185
195
205
215

Comment #225 - Posted by: Jon at May 24, 2010 5:15 PM

warm up reps;
245x5
255x5
265x3
245
245x2
225x5

Comment #226 - Posted by: chris m/34/192/69" at May 24, 2010 5:16 PM

225 lbs x5x5x5x6x5

Comment #227 - Posted by: Casey M/42/166/5'10 Milwaukee at May 24, 2010 5:17 PM

Didn't have squat racks and metal weights, so I stuck at a weight that was heavy for me but I could clean and jerk five times.

155/155/155/155/155

Comment #228 - Posted by: Josiah Ertz at May 24, 2010 5:19 PM

M/27/160/5'11"

CF warmup (KTE instead of situps)

95#
115#
135#
145#
145#

Felt good. Did a couple windshield wipers with my KTEs.

Comment #229 - Posted by: Greg-NOLA at May 24, 2010 5:29 PM

185/195/205/210/215

Comment #230 - Posted by: Jim D. 49/m/165/5'11" at May 24, 2010 5:31 PM

295 x 5, 305 x 4

Comment #231 - Posted by: Rory Mac at May 24, 2010 5:36 PM

m 28/6'1/185
185-195-205-215-225

f 28/5'7/125
95-105-115-125-125

Comment #232 - Posted by: OFQ-MD at May 24, 2010 5:40 PM

195#
225#
230#
235#
240#

Comment #233 - Posted by: FinnishCraig m/22/5'8"/150 at May 24, 2010 5:42 PM

F/5'1/118/27

135-145-155-165-165
need to work on range of motion

Comment #234 - Posted by: StephieG at May 24, 2010 5:43 PM

225, 275, 295, 315, 335

gotta work a little bit more on my form, I've got shorter legs, so going all the way down is practically sitting on the floor for me. I need to start going about an inch lower. Not to much lower, but enough that it bugs me.

Comment #235 - Posted by: Mike Spadaro at May 24, 2010 5:49 PM

135
225
275
275
275

Comment #236 - Posted by: JerryM M/38/255/6'2 at May 24, 2010 5:52 PM

D
@ 29's
no bumpers

200
210 (PR)
220
230
240

Comment #237 - Posted by: waderpro at May 24, 2010 5:54 PM

m/45/175

185,205,225,245,255

Comment #238 - Posted by: Wang Fu at May 24, 2010 5:55 PM

275-295-315-335f(4)-275

Comment #239 - Posted by: controlfreak at May 24, 2010 5:57 PM

I need help. I injured my lower back over 6 months ago doing deadlifts and it has been a slow road to recovery. I have recently began lower back and core strengthening exercises and it has helped, however today's squats and Kelly Starrett's emphasis on the rounded lower back were very demotivating as I feel my lower back is extremely deconditioned and I almost feel like i'll never get it back. Any suggestions?

Comment #240 - Posted by: RyanS 5'11/24/175 at May 24, 2010 6:06 PM

175,185,195,205,215

950 total
previous 925

Comment #241 - Posted by: Ticotexas M/40/69/150 at May 24, 2010 6:09 PM

30/M/146/5'10

Second WOD of the day, Warm up 500 meter row.

Follow by Back Squats

Warm up,
5 x 45
5 x 135
5 x 185

Working sets

5 x 225 with approx 10 pounds of chains attached to it.

5 x 230 with approx 10 pounds of chains attached to it.

5 x 235 with approx 10 pounds of chains attached to it.

5 x 245 with approx 10 pounds of chains attached to it.

5 x 255 with approx 10 pounds of chains attached to it. (PR at 5RM Back Squats)

SANTI

Comment #242 - Posted by: SANTI at May 24, 2010 6:19 PM

200,250,300,310(f),290(f)

Comment #243 - Posted by: Mike D. M/27/5'9.5"/195 at May 24, 2010 6:20 PM

185 all rounds, first heavy WOD in a few weeks so kept it light

Comment #244 - Posted by: Jon-David at May 24, 2010 6:26 PM

225-245-255-265-270

Comment #245 - Posted by: ryan 6'/33/185 at May 24, 2010 6:29 PM

38/m/6'/185

Row 500m

185
185
185
190
195

Dead:
135x5x5

Comment #246 - Posted by: Jeremy A. Olive at May 24, 2010 6:29 PM

150, 170, 190, 210PR, 220PR

I didn't check my history beforehand, so I had no idea I was getting PR's. Outstanding job Carole and Kevin! You guys are turning into a PR factory over there.

Comment #247 - Posted by: mas 53/M/155 at May 24, 2010 6:39 PM

Warm up pullups/burpees 3x15

Squats 185x5

Comment #248 - Posted by: Pete - Decatur at May 24, 2010 6:42 PM

185 225 245 265 275

Comment #249 - Posted by: rjs609 at May 24, 2010 6:47 PM

225-235-245-255-265. Felt like I was at my max. 

Comment #250 - Posted by: therozfather 31/M/200 at May 24, 2010 6:47 PM

as rx'd:

135-185-205-225-250

Comment #251 - Posted by: Ken at May 24, 2010 6:53 PM

205, 210, 215, 220, 225

Compare to:
091028 - 185, 185, 205, 215, 220
080930 - 160, 185, 205, 215, 215

Comment #252 - Posted by: B. Rhaly at May 24, 2010 7:07 PM

225-245-255-265-275x4(fail)
Full ROM till the last set. 4th rep was sketchy, and couldn't commit to the 5th. All other sets felt great, I think the box squats are helping.

Comment #253 - Posted by: marcengine2/m/45/195/73" at May 24, 2010 7:14 PM

as rx'ed

195-225-245-255-265

Comment #254 - Posted by: Colin, 24/M/170/5'9" at May 24, 2010 7:15 PM

59/M/201 - 115, 135, 185, 225, 230 PR

49/F/123 - did Dead Lifts 5x5 instead - 95, 95, 105, 115, 125

Comment #255 - Posted by: Dave and Belinda at May 24, 2010 7:23 PM

205
225
255
275
255
m/33/145/5'4"

Comment #256 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at May 24, 2010 7:28 PM

F/34/5'3"/108 85 105 105 115 120 9 minutes

Comment #257 - Posted by: Mindy S at May 24, 2010 7:30 PM

2nd day back with CF
I used Fridays' WOD ....ran 2 miles with 25 lunges at every 1/4 mile mark. loose mulch not my fan slows me down took 28 minutes....

Comment #258 - Posted by: Florsie at May 24, 2010 7:35 PM

135-135-185-155-165

Comment #259 - Posted by: d.lee/29/6'2"/190lbs at May 24, 2010 7:41 PM

m/187/6'2" 199-221-231-243-221 really worked on depth, gonna get 3 bills soon!

Comment #260 - Posted by: chris longo at May 24, 2010 7:45 PM

m/187/6'2" 199-221-231-243-221 really worked on depth, gonna get 3 bills soon!

Comment #261 - Posted by: chris longo at May 24, 2010 7:46 PM

No rack, subbed front squats, cleaning the bar.
CFWUx3
FS: 95x5,115x5,125x5,135x5,145x5

Comment #262 - Posted by: Harpo m/42/5'7"/145lb at May 24, 2010 7:49 PM

205
215
225
235
245 (PR)

Comment #263 - Posted by: Curtis M/24/6'2"/183 at May 24, 2010 7:58 PM

32/F

95-115-125-135-145

Easyish- do more next time.

Comment #264 - Posted by: DeniseR at May 24, 2010 7:59 PM

M/27/202 185-205-225-245-265
Doing FRAN for first time tomorrow!

Comment #265 - Posted by: willbrown at May 24, 2010 8:02 PM

jump rope 100 reps
cfwu 3rds 15reps
back extensions
situps
pushups
squats

back squats 5sets 5reps
185lbs
205lbs
225lbs
245lbs
265lbs

jump rope 100reps

Comment #266 - Posted by: Mike Farrell 58 5'10" 215 at May 24, 2010 8:02 PM

M/30/5'9"/195

225, 245, 265, 285, 285

Comment #267 - Posted by: cnc at May 24, 2010 8:03 PM

145-165-165-185-185

Left knee hurting on top of kneecap

Comment #268 - Posted by: bruce at May 24, 2010 8:12 PM

MGySgt. USMC M/48/6'2"/207

Well my numbers sucked today buts it's all I had.

170 x 5
180 x 5
190 x 5
225 x 5
235 x 4 (f) on 5 hmmm

Not saying much since my PR is 265. Aarghhh

OooRahh CrossFit

Comment #269 - Posted by: W.D. at May 24, 2010 8:29 PM

Buy-in: CFWUx2, back squat 95x10

135
155
175
195
205 (PR)

Comment #270 - Posted by: Chuck m36/5'8"/175 at May 24, 2010 8:37 PM

24/m/165lbs/70"

205
205
215
215
225

Comment #271 - Posted by: Eric-Clint, Texas at May 24, 2010 8:37 PM

Following the 20 rep squat program before switching back to powerlifting competition training:


215x1x20 consecutive Back Squats!!!!! HUGE PR! 2:35 under the bar. Lower back and shoulders screaming around rep 15. Despite that, the reps were all amazingly strong until rep 20. The bar had inched down my back too far and I could not "bump" it back up where it belonged as my shoulders and lower back were too fatigued. Had to struggle up rep 20 - it was very much like an ugly good morning, but I got it. Ten pounds more than I have ever done for 20 consecutive reps and only 15# from my goal of double bodyweight! YES!!

157x1x15 Stiff Leg Deadlifts - mixed grip, easy set.

BWTx2x6 Body Rows with legs vertical and back parallel to floor - Both hands touching obliques reps on the first two reps of both rounds. Finally strong enough to pull hands to sides for a couple reps - most are 3-4" from touching. I'm real strong doing vertical pulls, but weak pulling horizontally.

160x2x6 Bench Press - short pause on first rep of each round.

Comment #272 - Posted by: Kelly Moore 47/F/5'/114# at May 24, 2010 8:50 PM

22/m/214lbs/74"
95
115
155
155
155

Comment #273 - Posted by: Igor Stojanovic at May 24, 2010 8:53 PM

275/295/295/295/295

Comment #274 - Posted by: Skylar at May 24, 2010 9:10 PM

M/20/5'8"/160

used 50lbs vest and all I had was 130lbs of weight. Not much but something is better than nothing I guess

Comment #275 - Posted by: Mark at May 24, 2010 9:12 PM

245/275/285/295/305(3f)
Old 5RM PR was 275!

Comment #276 - Posted by: shazam M/29/74"/230 at May 24, 2010 9:37 PM

M52/200#/6'1"

95/135/155/175/175

Comment #277 - Posted by: jeftyg at May 24, 2010 11:08 PM

135-155-165-175-185

Comment #278 - Posted by: ambro at May 24, 2010 11:39 PM

135,185,225,255,265
as rx'd

Comment #279 - Posted by: Robert Townsend at May 25, 2010 12:17 AM

as rx'd

100, 100, 110, 115, 117.5 (fail on 5th rep)

I worked the bottom of the range of motion with 117.5kg 3 times at the end as well seeing as though the bar was already down there from the fail.

Comment #280 - Posted by: Brian R - 28 / M / 5'9" at May 25, 2010 2:15 AM

in kg:

90
90
100
100
110

Comment #281 - Posted by: Danny G at May 25, 2010 3:13 AM

305
345
385
405
430

Comment #282 - Posted by: amped 35/M/190/6' at May 25, 2010 3:36 AM

39/f
max wt 85

Comment #283 - Posted by: Lis at May 25, 2010 4:21 AM

Back Squat 5-5-5-5-5 reps

May 25 2010
225-275-315-405-405

Comment #284 - Posted by: Joe Napoli at May 25, 2010 4:39 AM

F/39/5'6"/155

85
105
125
135
140

Comment #285 - Posted by: mom to five at May 25, 2010 5:17 AM

AS Rx'd:
245/267/289/311/333
mixture of lbs & kgs

Comment #286 - Posted by: AngeloPell at May 25, 2010 5:20 AM

Horrible day- felt tight in the hips and hamstrings the entire time; 245/225/225/225/225

Shara/30/F/68/138
155/135/135/135/135

Comment #287 - Posted by: Tim/35/M/70/170 at May 25, 2010 5:38 AM

185/190/195/200/205

Comment #288 - Posted by: tdhalls at May 25, 2010 5:59 AM

245, 245, 245, 250, 255

Comment #289 - Posted by: fosterww98 at May 25, 2010 6:18 AM

135-165-185-195-205

m.37.158

Comment #290 - Posted by: brett_from_wylie at May 25, 2010 6:34 AM

95-115-135-155-175
Really need to work on squats
M/41/6'/190

Comment #291 - Posted by: Ken at May 25, 2010 7:33 AM

M/31/5'9/173

205
225
245
265
275. F on the third rep

Comment #292 - Posted by: CChurch at May 25, 2010 7:46 AM

M/34/6'3"/205

205, 225, 235, 235, 245 x 4

Comment #293 - Posted by: lk at May 25, 2010 7:59 AM

185 (4) deep
185 (5) parallel
195 (5) parallel
135 (5) super deep, held at bottom for 5 seconds each rep
135 (5) super deep, “
135 (5) super deep, “

Comment #294 - Posted by: xbadamsx at May 25, 2010 8:54 AM

135
165
185
205
205

Comment #295 - Posted by: JonathanA at May 25, 2010 9:02 AM

225
225
225
225
225

Precisely 60 sec. rest between sets.

Comment #296 - Posted by: dbittner at May 25, 2010 9:17 AM

M/44/180#

135-185-215-225-225

Comment #297 - Posted by: Alan at May 25, 2010 10:01 AM

195
205
215 (OLD PR)
220
225 (NEW PR)

Fran is going to be rough tomorrow!

Comment #298 - Posted by: Shane/31/6/190 at May 25, 2010 10:19 AM

225, 235, 245, 250, 255

Comment #299 - Posted by: Jette 40/M/5'11"/175 at May 25, 2010 10:30 AM

I attended the Level 1 Cert at King of Prussia last week-end and it was awsome! Everything I thought it would be. The Cert staff was great, they had tremendous knowledge, great personality, and really emphasized on everyone understanding the lessons thought, as giving good cues for training people. I strongly recommend it for anyone who wants to be part of a strong community that strive on never-ending improvements....I mean those are the people you want to surround yourself with right!! I can't wait to open my own affiliate and be part of the family!

Oh! and thanks Aimee for being a great dummy hehe and also her mom and dad for helping around the box!

Cheers guys!

Comment #300 - Posted by: Ido Arseneau at May 25, 2010 10:37 AM

as Rx'd

205-215-215-225-235

felt great, got really low on all squats, good form...could have shot for 245 but not enough time

Comment #301 - Posted by: John/24/5'8/175 at May 25, 2010 10:42 AM

185-205-225-235-240

Comment #302 - Posted by: Cphil24m/157#/5'9" at May 25, 2010 11:05 AM

135, 155, 160, 160, 160
felt great going so low, no prior posting, want to say 155...ran out of weight, couldn't go higher...will be ready next time

Comment #303 - Posted by: RussA at May 25, 2010 11:10 AM

315 - 405 - 425 - 455 - 405

36m/235#/6'0"

Comment #304 - Posted by: JimWP at May 25, 2010 11:15 AM

185-205-215-225-245

Comment #305 - Posted by: Tapp at May 25, 2010 11:22 AM

5 x 5
315
405
455
475
500 (half squats)

Comment #306 - Posted by: K. Allen at May 25, 2010 12:18 PM

5x5
225
235
245
255
265

Comment #307 - Posted by: Josh/23m/164#/6'0" at May 25, 2010 1:23 PM

Kevin: 230, 270, 300, 340, 360
Dave: 230, 270, 300, 320, 340(3)

Comment #308 - Posted by: Kevin and Dave at La Jolla Country day at May 25, 2010 1:40 PM

26/male/6'0"/215 lbs

335 x 5
355 x 5
375 x 5
395 x 5
415 x 5

No failures. Miracle.

Comment #309 - Posted by: Kyle Baisley at May 25, 2010 2:46 PM

EJ
M/37/170
NICE AND EASY/SLOW
155,175,185,195,205
EJ

Comment #310 - Posted by: EJ at May 25, 2010 2:53 PM

45
135
225
275
315

Very poor form = back hurts

Comment #311 - Posted by: Spit [M/33/6'1"/205] at May 25, 2010 2:54 PM

Humberto

Subed front squats.
80 80 80 84 88

First WOD in a while. So I didn't push it too much.

Comment #312 - Posted by: Humberto at May 25, 2010 3:08 PM

legs still sore from that 400s/squats WOD from the other day.

135
165
185
195
200

Comment #313 - Posted by: Eamon at May 25, 2010 3:15 PM

M/32/215/6'
125
165
185
205
225

F/32/155/5'7"
95
105
115
115
105

Comment #314 - Posted by: nat&chris at May 25, 2010 3:33 PM

M/25/5'9"/178

Ran 4.2 miles with FTD class

Time 30:10 ,last one to leave the start and 1st one to cross the finish. I was going to do back sqts later after class but I was way too tired.

DO WORK!!!

Comment #315 - Posted by: BlackCatX-Fit at May 25, 2010 4:08 PM

225
235
235
245
255 PM
245 last time
Air squats/135 warmup
AM, garage, no spot

Comment #316 - Posted by: Ajax at May 25, 2010 4:39 PM

225# ass to ground, all sets!

Comment #317 - Posted by: Charles L at May 25, 2010 5:01 PM

Empty bar warm up

s1 - 135
s2 - 185
s3 - 185
s4 - 185
s5 - 185

Comment #318 - Posted by: Jason at May 25, 2010 5:09 PM

55-65-75-85-90-75 (failed after 1 attempt)

Comment #319 - Posted by: Paula at May 25, 2010 5:15 PM

bar high on back, butt to heels
205,
225,
245,
275,
245

Comment #320 - Posted by: Sethro 37/m/5'9"/188# at May 25, 2010 5:26 PM

M/33/5'4"/141lbs
185lbs for all rounds

Comment #321 - Posted by: Matt Burritt at May 25, 2010 5:33 PM

had to take it easy due to sore back muscles

Back Squat 5-5-5-5-5
65-85-95-105-115 (PR is 130)

Bench Press 5-5-5-5-5
55-65-75-85-95

Comment #322 - Posted by: Nicky (F/46/5'2"/121) at May 25, 2010 5:33 PM

23 / M / 5'9" / 135lbs

190-190-195-195-195

Comment #323 - Posted by: BC at May 25, 2010 6:02 PM

135
185
205
225
245

Comment #324 - Posted by: The Polish Rifle at May 25, 2010 6:02 PM

185
205
225
225(f. did 4)x2

21/m/155/5'8

Comment #325 - Posted by: Clack_Attack at May 25, 2010 6:16 PM

Did this wod at 8pm, and normally I do them at 8am. I feel stronger in the evening, but damn is the globogym a crowded sonofabitch. Got booted off squat rack before my last set.

175
195
205
215

last time max was 3x205, so feeling pretty good. Fran manana.

Comment #326 - Posted by: Chris H m/32/148 at May 25, 2010 6:38 PM

m/51/163
135
177
223
223
246
not comfortable without a spotter.

Comment #327 - Posted by: David Lingle at May 25, 2010 7:33 PM

135
185
205
225
245

Comment #328 - Posted by: Shawn Becker at May 25, 2010 8:00 PM

225
275
295
305
315

Comment #329 - Posted by: Rosy in Atl at May 25, 2010 8:01 PM

230
260
270x2 260x3
260
260

Comment #330 - Posted by: Tim F. at May 25, 2010 8:13 PM

145-150-155-160-165

Comment #331 - Posted by: Matt 33/180/69 at May 25, 2010 8:15 PM

25kg
30kg
35kg
37.5kg
42.5kg

Very happy with this result. I only started crossfit 2 and a bit weeks ago on and my backsquat 1 rep max was only 30kg. That means in just a couple of weeks my 5 rep weight is 12.5kg heavier than my 1 rep max..

Comment #332 - Posted by: Cass R - 22 / F / 5"8 at May 25, 2010 8:42 PM

C-
worked up to 185

Comment #333 - Posted by: Jeff & Charity @ CF Snohomish at May 25, 2010 9:33 PM


70kg
75kg
80kg
85kg
90kg

Comment #334 - Posted by: Kyle M/33/5'8"/150 at May 26, 2010 2:21 AM

M/45/170

155-165-175-185-195(pr)

Comment #335 - Posted by: Panger at May 26, 2010 4:48 AM

49/m/190

245/265/275/280/265

Comment #336 - Posted by: denob at May 26, 2010 7:13 AM

WOD Back Squat 5-5-5-5-5

120kg-120kg-120kg-122.5kg-125kg

Went back to low bar for this , but didnae feel right,legs were tight ! and stiff ! (nothin different there then !) from 3 hrs Sn. at POA on Sunday,feel i should be doing a lot more,just wusnae there,i took one look at 130kg and said ,another day !plus i'm chasing round the squat rack trying to move all the nuggets and numpties that stand right next to it as we're squatting ! After OHS and mobility ex as ma bloody long ,dinky, legs are doin ma nut in , trying to get into proper pos for sn.,but ma legs are all over the place!

Comment #337 - Posted by: Pedro Barrera Scotland at May 26, 2010 8:06 AM

185
225
255
285
300 (failed on 3rd rep but split up set until all five completed: 2-2-1)

M/34/5'11/182

Comment #338 - Posted by: nathaniel at May 26, 2010 8:10 AM

225x5
250x5
275x5
295x3
315x1

Comment #339 - Posted by: Jeff in Phoenix 6'1''/195 at May 26, 2010 8:38 AM

m/22/185

135
205
225
235
235

Comment #340 - Posted by: harry at May 26, 2010 8:50 AM

M/ 36/ 132 lbs/ 5'-6"
Just not that into the WOD.. been in a little funk with intensity this week.. I think I need to refocus and set shorter goals and go for them possibly.

135 lbs x 10
175 lbs x 8

195 lbs x 5
205 lbs x 5
215 lbs x 5
225 lbs x 5
235 lbs x 4 (I wasn't sure about making it, and no rack.. with metal plates)

Finished with 10 Muscle ups. since my shoulders were really sore and so were my triceps.. I wanted to try a few muscle ups when the end part would be more challenging.. I was really focusing on technique for the initial pull and the end dip/ press out was more of a fun finish, since my triceps were so sore.

Comment #341 - Posted by: Anton at May 26, 2010 9:43 AM

185
205
225
225
225

Comment #342 - Posted by: tonyz m/185/26 at May 26, 2010 10:02 AM

i am doin this WOD 2mrw and i am tryin to get my girl involved in crossfit should i have her do this wod but real light?? i hope some1 replies

Comment #343 - Posted by: bobby at May 26, 2010 10:56 AM

First day back after taking a week off to reset.

315
335
355
365
375

Comment #344 - Posted by: Brian m/19/6'3"/225 at May 26, 2010 11:06 AM

Rx'd
225 x 5
245 x 5
275 x 5
295 x 5
305 x 5

Comment #345 - Posted by: bill m/51/72"/212 at May 26, 2010 1:19 PM

Smith Squats

225
245
265
275
280PR 275 last

Comment #346 - Posted by: Bells 37/6"1"/195 at May 26, 2010 3:32 PM

95
105
115
115
135

Comment #347 - Posted by: beemer (f/39/5'4"/125) at May 26, 2010 3:36 PM

225
235
245
255
265

crappy knees. crappy squat. keep trying.

Comment #348 - Posted by: ninjaken99 at May 26, 2010 3:47 PM

205
215
225
235
245 4 reps. Although didn't make 5, it was a 4 rep pr.

Comment #349 - Posted by: Smithy/m/49/5'10"/165 at May 26, 2010 4:35 PM

125
135
145
155
155

Comment #350 - Posted by: JoeP at May 26, 2010 4:42 PM

135x5x5 vs
5x135,185,205,215,225 in glen's garage 5/12/09
95,135,185,205,185. lost 13 lbs during 3 months off with knee issue 2/3/09

100 jumping jacks & 4 mins double under practice warm up.

Comment #351 - Posted by: kevin o at May 26, 2010 5:08 PM

First day of CF.
WU

225
245
245
255
255 (asst 2)

Comment #352 - Posted by: John Dunaway at May 26, 2010 5:28 PM

M/22/174/6'2"

185
205
225
245
265 (PR)

Comment #353 - Posted by: Jordan D. at May 26, 2010 5:37 PM

315
335
335x3
335x1
335x1

tweaked the hamstring

Comment #354 - Posted by: lucien at May 26, 2010 6:20 PM

35yom / 206lbs

Back Squat 5-5-5-5-5 reps

155
175
195
210 (PR)
205

Wasn't sure what I would be able to do, since I missed the last two times this WOD came up. Started pretty light, but completely maintained good form and went very deep. I was happily surprised at getting 210, but that was very close to my limit. Very pleased!

Comment #355 - Posted by: Bphantom at May 26, 2010 7:28 PM

M/30/5'9"/180

185 X 5
205 X 5
225 X 5
235 X 5
235 X 5

Comment #356 - Posted by: Graig at May 26, 2010 8:36 PM

70kg
100kg
100kg
100kg
100kg

I'm back! Took a few months of revised technique, but I'm now going full depth.

Equal numbers as per previous PB but with better form.

Comment #357 - Posted by: JT at May 26, 2010 11:57 PM

225
275
295
305
315

Comment #358 - Posted by: the somnambulant at May 27, 2010 12:15 AM

105.5-116.5-127.5(PR)-133(PR)-94.5

Comment #359 - Posted by: dinzy at May 27, 2010 9:33 AM

CFWU x 3

As Rx'd

135
155
155
175
185 (+10 from compare date; good deep squat)


Comment #360 - Posted by: F15E_WSO/47/6'/180 at May 27, 2010 11:28 AM

135x3, 185x5, 205x5, 215x5, 230x5 (PR by 15#)

Comment #361 - Posted by: nashville steve 41m/205/6'4" at May 27, 2010 12:02 PM

miss read and did 1X
pr 240

Comment #362 - Posted by: footdoc at May 27, 2010 1:34 PM

love the strength workouts

did a slightly different take though

5-5-5-3-3-3

225
245
255
265
275
285
295
305
305 (needed to get lower)

Comment #363 - Posted by: Neill m/20/5'11"/186 at May 27, 2010 1:41 PM

OHD squat
5-5-5-5-5
65-95-105-115(f)-115

Comment #364 - Posted by: Kyle A. at May 27, 2010 4:33 PM

started with a short bar as long was in use.
5x30kg short bar,
2x30kg long bar and 3x40kg long bar,
5x50kg long bar,
5x60kg long bar,
dead tired.didn't want to continue and risk bad form.

Comment #365 - Posted by: zenoperegrinus at May 27, 2010 7:30 PM

24.m.140.65"

as rx'd
225, 225, 225, 225, 225(PR)

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

Comment #366 - Posted by: Francis Vu Nguyen at May 27, 2010 11:16 PM

300x5 failed last rep on last set

Comment #367 - Posted by: Tyler Scott at May 28, 2010 7:54 AM

M 36/5'10"/170

205-225-225-235(fail #5)-225

Comment #368 - Posted by: Rholl at May 28, 2010 8:05 AM

265
275
287
309
319 x 3

Comment #369 - Posted by: fitz13 M/27/185/71" at May 28, 2010 9:56 AM

135, 185, 195, 195
i should have started a lil heavier but i havent done legs in a lllloooooonnngggg time

Comment #370 - Posted by: bobby at May 28, 2010 10:23 AM

BW 170

175, 195, 215, 225, 240 (+5 pounds on max from last time)

Comment #371 - Posted by: Ukkrew at May 28, 2010 12:18 PM

As Rx'd.
185 x 5
225 x 5
235 x 5
245 x 5
255 x 5 (new PR)


"Mrs. Miyagi"
Different WOD due to continued low back pain with weighted exercises:
30 Wall ball shots (10# medicine ball)
40 Pull-ups
50 Double-unders
60 Sit-ups
70 Burpees

18:09

Comment #372 - Posted by: Miyagi 30/m/162.6# at May 28, 2010 3:48 PM

185
225
235
245
255

all x 5 tied pr!
got to move up a bit next time!

Comment #373 - Posted by: al deezy (33-m-155) at May 28, 2010 6:34 PM

135
145
155
165
175

m/40/6'3/190

Comment #374 - Posted by: Collard at May 28, 2010 9:13 PM

185 225 225 225 225

Went running earlier in the day...probably not such a great idea legs were tired

Comment #375 - Posted by: Cleveland at May 28, 2010 11:39 PM

220 198 198 220 220

Comment #376 - Posted by: Mik at May 29, 2010 6:00 AM

@ the sweatbox
As Rx'd

135
185
185
205
225x2

Comment #377 - Posted by: N_Rahim 28/m/145# at May 29, 2010 9:46 AM

PR is 305 with bad form
225
245
265
285
295

Comment #378 - Posted by: Dryw m/31/177 at May 29, 2010 2:14 PM

CFWUx3
135x5
185-205-225-225-225
Definitely go heavier next time.

Comment #379 - Posted by: Doug at May 29, 2010 9:38 PM

Daniel

air - 20
95 - 10
115 - 10
135 - 5
165 - 3
135 - 6

Andie

air - 20
45 - 5, 5, 15, 20, 25

Comment #380 - Posted by: hub at May 29, 2010 10:56 PM

235
MODERATE
235
MODERATE
235
HARD
235
HARD
235
HARD

Comment #381 - Posted by: cory at May 30, 2010 4:45 AM

275
275
275
285
295
(can go heavier next time, start at 275 and increase load each set)

Comment #382 - Posted by: dsm19 M/31/6'0/215 at May 30, 2010 4:47 AM

95-105-115-125-135

F/34/5'0"/108lbs

Comment #383 - Posted by: Nyree at May 31, 2010 5:11 AM

CFWU
Back Squats
5 reps @ 210/220/235/245/255
M/49/198#/72"

Comment #384 - Posted by: RB at May 31, 2010 10:02 AM

185, 205, 215, 225, 235

(PR is 255)

Comment #385 - Posted by: Manchild at May 31, 2010 5:11 PM

21 mile bike ride
5x5
205-215-215-215-215

Comment #386 - Posted by: dingrr 51/m/170 at May 31, 2010 8:13 PM

185
225
255
275
285- only 3

Comment #387 - Posted by: NJS-29M-5'7"-180 at June 1, 2010 5:21 AM

135
155
185
205
225(f - 2 solid, 3 iffy, shaky form on 4th)

Comment #388 - Posted by: schinizel/m/31/5'9/150 at June 1, 2010 7:33 AM

50 kg
60
70
75
80 (should of done more - easy)

Comment #389 - Posted by: Jack - THFC at June 1, 2010 7:41 AM

Back Squat 5-5-5-5-5 reps

155-165-175-185-205


Compare to 091028

155-160-165-170-175

Comment #390 - Posted by: Louis Herrera 51 70" 177 at June 1, 2010 8:14 AM

Focused on form:

95-95-105-115-135

That said, I will definitely go heavier next time.

Comment #391 - Posted by: Augustus at June 1, 2010 10:16 AM

225-275-295-305-315

Good weight selection. Five reps at 315 was truly a max set, and I don't think I would have gotten it had I selected heavier weights for the earlier sets.

M/25/5'11''/195

Comment #392 - Posted by: Kent at June 1, 2010 2:52 PM

CFWU, 110, 132, 154, 176, 187, 198,

209
220 (3/2)
220 (4/1)
220
209

[220]

Comment #393 - Posted by: JonK at June 1, 2010 4:29 PM

m/36/5'9/179
CFWU - 3. Reg except PU instead of HSPU 3rd. Superman. Burgener. No DU.

265,275,295,305,310
Not too bad @310. Didn't want to push too much since 3 reps @ 315 had been tough lately. Need to make sure to keep knees out.
10/28/09: 265,275,285,300,310
5/10/09: 265,275,285,300,310-4 1/2
2/3: 265,275,285,295,305

Comment #394 - Posted by: jrm at June 1, 2010 6:46 PM

31/m/71"/178#/Gold's Gym: Webster, NY

CFWU x3
185, 205, 245, 255 fail (x4), 255 fail (x4)

Comment #395 - Posted by: Archer6479 at June 1, 2010 7:59 PM

M/29/235/5'11"

CFWU

245-255-275-285-295

Last few reps could have been deeper.

Comment #396 - Posted by: Matt I. at June 2, 2010 4:33 AM

M/29/235/5'11"

CFWU

245
255
275
285
295 (need to go deeper on the last few reps)

Comment #397 - Posted by: Matt I. at June 2, 2010 4:39 AM

CFWU

185
195
205
215 (f)
185
205 (f)

135# Clean x 10

Need to work on the squat...

Comment #398 - Posted by: Gremnatious M/30/180/6'1/North Carolina at June 2, 2010 8:57 AM

m/18/5'11"/165

165-170-170-170-180

Comment #399 - Posted by: JBreakey m/18/5'11"/165 at June 2, 2010 7:55 PM

95
135
155
175
185

Comment #400 - Posted by: MaroonSwim at June 3, 2010 5:58 AM

42/m/176cm/73kg

60-70-80-90-95 kg

Comment #401 - Posted by: Memuc at June 3, 2010 9:12 AM

245
255
255
265
275

Comment #402 - Posted by: smithwick's at June 3, 2010 9:18 AM

185-205-215-215-215

Comment #403 - Posted by: illis m/29/160/5'10 at June 3, 2010 8:33 PM

@superfitness

rushed for time, 1min breaks between sets

185#
195#
205#
215#
225#

Comment #404 - Posted by: stinker [28.m.160#] at June 4, 2010 4:52 AM

Warmed up with 500M on the C2 and some pull-ups. Then . . .

225-245-245-245-245

Had some left in the tank so did another 25 continuous reps at 135lb

Comment #405 - Posted by: clark at June 5, 2010 5:40 AM

091028

225
135
135
155
185

100524

165
185
195
215
225

Comment #406 - Posted by: EMelton at June 5, 2010 11:45 AM

OHS: 1-1-1-1-1-1-1
45x3,75,95,105f,105,115f,115,125,135(pr)

Comment #407 - Posted by: mcdontron at June 6, 2010 5:04 PM

32/M/185

as rx'd - a little late I know.

185
205
205
225
265 - sure makes a difference when you truly go parallel.

Comment #408 - Posted by: john g at June 6, 2010 5:11 PM

255, 265, 275, 285x4, 285x6

Comment #409 - Posted by: MikeyPaul/m/28/170/5'8" at June 8, 2010 6:57 PM

CFWUx3
BWU

195
205
215
225
235(f after third rep; 225 to finish)

Ernest 39/M/61"/156

Comment #410 - Posted by: twiki2 at June 9, 2010 5:07 PM

185
195
205
215
225

Comment #411 - Posted by: dcyn at June 13, 2010 12:47 PM

F, 31yrs, 5'9", 212lbs

75
85
95
105
125
135x3

Mom

75
80
85
95
100

Comment #412 - Posted by: Leea at June 15, 2010 2:13 PM

m/29/5'9"/158

225
225
225
225
215

Comment #413 - Posted by: ceaver at June 15, 2010 4:58 PM

135
185
225
245
275

Comment #414 - Posted by: MoGreene at June 22, 2010 7:02 AM

focused on going as deep as possible

225-245-245-245-245

Comment #415 - Posted by: bookworm at June 29, 2010 4:07 PM

sets of 3

Jack: 200
Megan: 85
Amanda: 95
Alex: 145
Mikey: 115
Erika: 140
Morrow: 225
Pip: 210
Size: 145
Rachael: 105
Abby: 100
Emma: 125
Tara: 145
Colleen: 115
Kenz: 115
VB: 115
Lama: 170
Frank: 50

Comment #416 - Posted by: BFCC at July 12, 2010 10:10 PM

Subd overhead squats:
95-105-115-125-135 x5
Had issue with hands sliding out.

Comment #417 - Posted by: chaps at August 16, 2010 8:23 AM

M/34/177

Back Squat 5-5-5-5-5 reps

115/125/135/145/150
dropped weight and immediately 115(8)/115(8)

finished w/5:00 jump rope work

Comment #418 - Posted by: Chad at August 20, 2010 3:06 PM

46/m/169

270
280
280
290
290

weaker, stay same

Comment #419 - Posted by: moglee at August 25, 2010 7:11 PM

50kg/110lbs
70/154
90/198
100/220
110x0/242x0

Comment #420 - Posted by: Michal at August 31, 2010 5:07 AM
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