I was just thinking about squats

A day w/o squatting is like a day w/o sunshine!

Come on Jello legs!!

Thought the Spealler video was super funny. Spealler is by far my favorite athlete, but that super epic music made me laugh a little. Although i do want to know what it was as i kinda liked it.

Is it just me or is everyone else sore like every other day?!

Good point Ian

Anyone know what shoes Heather is wearing? I'm trying to get a good all round CF shoe; maybe I will cop those adidas ones!

#5, The Inov8 F-Lite series is great for Crossfit, and so is a pair of Vibrams.

I use either depending on the WOD and my personal preference that day,.

Man, that Tahoe Video was intense. It seemed like they definitely pulled away with the wall-overs (or whatever they are) since the amount of reps on those were a lot higher than for the deads or push jerks. The girls on each team were able to put high reps on their wall-climbs because of the way that they could just slide over the bar(not comfortable for guys btw).

Come on Jello Leg's!!!

Getting sad that the Tahoe video's are probably coming to an end shortly. What a workout that was, amazing performance by these athletes.

The Spealler and Froning Video's were great. Such Epic music on Speallers video made me laugh a bit. Though i do want to know what song that was now.

Hey all, as a crossfit newcomer, I am a little overwhelmed at trying to learn the different techniques for lifting eg.. snatch, clean and jerk. What is the best way to get technique down, practice one exercise with just the bar everyday for a month, then move on to next technique? Is there one particular move I should start with that will benefit me when I move on to other techniques, thanks in advance for any advice

Wow, that Tahoe vid is no joke! Props to everyone who participated in that. I hope that HQ doesn't turn FGB into that with no rest!

Enjoyed Speals vid also, well done.

#9 Dave, I guess it's different for everyone and you can choose which way you want. The best way would be to have a coach. Personally, I just watched the videos in the EXERCICES & DEMO section of the site (I think all the lifts are there) and some youtube videos. I learned them all at the same time, starting with an empty bar and slowly increasing the weight. As time moves forward, the moves become "natural" and you don't have to think about it when you do it, and then you can add some tweeks here and there to improve your technique by filming yourself and noticing minor flaws (this is pretty advanced, i'm not there yet). For the clean, you should practice front squats to get a comfortable "rack position", and practice hang power cleans to get the "feeling" of a power clean. For the snatches, practice overhead squats and snatch balances. Have fun bro !!

Thanks Mike (#6) I appreciate the suggestions.

I have been wanting inov8 F-lite shoes for women for several months but they are perpetually "out of stock" on the website. Any advise on getting a pair?? Women keep appearing on CF websites wearing them and they look fairly new...what am I missing?
Tahoe series has been great!

Did DT/Griff(26:13 total) last night, this one should be fun today......

To JL-

Welcome to CF and my little friend called pain. I've been doing this a year or so and it seems like a day without the "right amount" of soreness means I should have used more weight, tried to move faster, etc. I still have days where I am to sore to move the next two days straight. Usually high rep dead lifts or walking lunges for me are the worst. AT least that is how I am affected. Maybe different for others?

I do use a foam roller but it does not make me feel much better the next day. I guess it helps to improve circulation.

I thought eventually the muscle pain should go away but it almost feels comfortable now- continuous proof of ongoing progress. Not to be confused with bad pain from tweaking something due to incorrect form; that can really hurt you.

does anyone know what those blue shoes are?

@Sid

Figured as much. I've been crossfitting for 3 months now; transferring from other consistent fitness regiments. I just wasn't sure if I had been more of a weakling than I thought, or if everyone else had come to grips with being sore for the rest of their lives as well.

Is the Rogue Team a military team? I just wondered because of the logo on there shirt? Very heroic music.... Say cheese!

#13 CON

I got a pair this past summer online from Revel Sports; they were backordered for about a month or so, but eventually arrived. The stores where I live don't carry Innov8 shoes...

thank you... heavy lifting. i'm tired of feeling like puking over the last few weeks!

Froning is SICK! (that's jive for "really good" btw)

7:40 on KB/WB/PU, then to throw that type of weight around on the squats; that's what fitness is.
I'd hate to meet him as a zombie... Rich, don't let anyone bite you man!

Great Froning video. Love hearing his mental cues.

#20 Jay B

I'm confident he would bite them first.

Attn Mehrban: The Inov-8's are a great all around CF shoe. I have tried the Asics Onitsuka(sp?) and the Inov-8's blow them away in terms of support for running and flatness for lifting. The only major drawback to them IMO is you cannot, and I stress this, cannot climb ropes in them. The ropes will trash the sole of the shoe and ruin them if you use your feet control your descent.

Thanks again to Michelmore, Nabeta, and all the crew at the CFE Swimming cert. It was a GREAT weekend and outstanding product.

What do you guys think of those vibram shoes?

@# 25

I rock Vibram Bikila's for crossfitting and running. I really like them during met cons or for track workouts. If you are going to run alot on pavement I would suggest something else because they make my feet really sore after a couple weeks of running on pavement. I am not sure if this is due to my own faulty mechanics or if the soles are too thin or create pressure points due to their construction. Anyways good luck in your hunt. I have a feeling it's the third, I have no soles in my current pavement shoe and feel fine; so maybe the KSO's would do the trick?

O yeah, one last thing, when doing a met con like grace I can really feel the muscles in my feet being worked.

I meant #27

Rx'd:
OHS: 95-105-105-115-125
FS: 155-175-185-205-205(F)
BS: 225-235-245-265-275

OHS form has improved since previous go around. FS are now done with proper racked position; old ones were done body building style with arms crossed over top of bar, holding it on upper shoulder.

M/35/69"/170lbs

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

Comment #85 - Posted by: ArcLite at February 26, 2010 8:51 AM

Inov8 f-lite shoe comes in mens sizing only. As a female, I find men's shoes never fit b/c they are too wide throughout and feel sloppy. Heather's Adidas look cool!

Dave #3
The music is from the movie Glory -(chosen, I'm sure, not for its undeniably inspirational value but for its close association with first-rate mustaches).

For those of you wondering the music the spealer vid was from gladiator - pretty sure its now we are free by the great immortal Hans Zimmer. For those of you unaware of Hans he's scored great movies such as Gladiator, The Rock, Crimson Tide and Black Hawk Down. Pretty much the soundtrack for motivation

For the Inov8's they have some pretty cool colors coming in December. A guy from my local box owns The Shoe Mart and recently added a page just for us crossfitters...

http://www.theshoemart.com/crossfit

Upon further review I'm pretty sure its the theme from the rock

@JL #4 & #27

Crossfitting over a year now and man.. I'm sore everyday. Keep up on your mobility work and it won't hinder you, it just sits there reminding you about that workout you did the day before, an the day before that, an the day before that, an the day 2 days before that.

I have some vibrams. They're awesome but they fit so snuggly that I find just getting them on has caused them to rip in certain areas. It is a great shoe, but for how it fits it's not yet tough enough. That being said mine are going to last well into a full year of use. Next time I'm gonna get some inov-8's, they look cool an honestly I'm tired of getting questions about my toe shoes...

The music for the Spealler video made it kind of hilarious. Soaring instrumentals just don't seem appropriate.

i have heard zappos.com is a great place to buy Inov8's.

I never usually comment or read the comments but gotta throw this out there re: Speal. Yes the vid was kind of cheesy but no escaping the fact that this guy is pure class. No need to brag, no need to swear, no need for post WOD histrionics. Talent + modesty + determination to this degree is a rare thing indeed. We need more Speals in the world and definitely in CrossFit.

Train hard and stay healthy Speal!

OHS: Bar/95/115/125/130 (PR)
FS: 165/185/195/205/210 (PR)
BS: 185/225/275/295X/225(3)

tahoe video was off the hook. my favorite part was when the workout was over and klever managed to squeeze out the words "push-jerk sucks". trust us kristen, we feel ya.

Amanda Miller, R.I.P. A strong and resilient woman and forever a great inspiration to me.

Congratulations to Sgt. Dailey.

Rich doing a 395# olympic squat is nuts. I bet he could easily get four and a quarter doing low bar back squats. That man should definitely be feared.

Looks like a week of records!

http://today.msnbc.msn.com/id/40078210/ns/today-today_pets_and_animals?GT1=39002

Overhead squat 1-1-1-1-1 (95, 95, 105, 105, 115)
Front squat 1-1-1-1-1 (115, 125, 135, 135, 145)
Back squat 1-1-1-1-1 (185, 195, 205, 215, 225)

Gratz Sgt. Dailey.

The Spealler vid is a not so bad first attempt at a athlete profile / Rogue promo. A bit to much cheese, and way to obvious. Lose the tag line (its been done 1000 times). Keep it raw and edgy (just like crossfit)

m/45/185

ohs-175-185-185-190-190
fs- 275-275-275-275-275
bs-315-325-325-330-330

Weights in KG:
OHS: 50, 55, 60, 65(fail), 65(PR!)
FS: 100, 105, 110, 115(tie PR), 120(PR!)
BS: 125, 130, 135(f), 135(f), 132.5(f)

Happy with the new PRs on OHS and FS! On the first fail with OHS, I dropped the weights right onto my water bottle and snapped the top off. I guess CrossFit is the only thing that can break a Nalgene. Back squat could have been better, but I think I'd fatigued/cooled down over the workout period.

OHS: 95-115-135-135-140lbs
FS: 135-185-205-205-210lbs
BS: 135-185-205-235-255lbs

OHS: 35-40-42.5-45-47.5kg
FS: 50-60-65-70-75kg
BS: 70-75-80-85-90kg

I did as an on the minute drill with 10 lbs increment loading- ohs 185/ fs 235/ bs 275 ...last bs at 285 stalled

Legs wobbly from yesterday. This.should feel fun.

F/40/5'6"/145

OHS: 55-60-65-70-75
FS: 80-85-95-105-115
BS: 120-125-135-145-155

I'm stuggling with two things.

#1 Is a Smith machine a viable option for squatting without a spotter? I fear the backsquat. Half the time I lift by myself, so I don't have anyone to spot my backsquat, and I'm at a gym that's floor won't allow me to drop the weight. After getting stuck under a load twice, I can't get myself to backsquat with an appropriate level of intensity.

#2 Is there a reason my @$$ gets torn up from sit-ups. I did Barbara last night, my hands are fine but my ass is raw around my tailbone. This is a reoccuring thing, and I don't know why it's happening.

Please help!

Overhead squat 45-65-65-100(f)-100(PR)
Front squat 225-275-285-295(f)-295(f)-225
Back squat 225-275-300-315-335

29/6'8"/222

135-145-155-165-175
245-255-265-275-285
295-305-315-325f

Final Lifts in lbs.

OHS: 135
FS: 205 (failed @ 235)
BS: 295

All of which are PR because I have never done squats without a Smith Machine. I probably could have done a little more on each final lift but, at least I know where to start next time. =D

OHS 85-85-85-85-95
FS 145-155-155-155-155
BS 155-165-175-175-175

redemption round, lol:
OHS 95-95-95-95-95

I'm rooting for Rich Froning at the next Games. He would be a very articulate and charismatic champion.

Front Squat 155-165-175-185-190(f)
Back Squat 185-195-205-215-220
OHS- drilled form with 95lbs

Congratulations to Sgt. Dailey. We miss Amanda.

Overhead 45-65-65-100(F)-100(PR)
Front 135-185-205-225-225(PR)
Back 225-285-300-315-320

M/175lbs/26

Can anyone tell me what kind of shoes Chris Spealler is wearing in the video? The bright blue ones? I've been seeing these on lots of athletes and would like to check them out.

Thanks in advance.

165 OHS, 205 FS, 355 BS. couldnt get the hang of the FS

As RX'd:
135, 135, 155, 155, 135
135, 155, 185, 205, 225
225, 250, 295, 295, 295

Overhead squats are tough...

Did 4x 0.25mile sprints at 11.5 speed on the treadmill afterwards

OHS - 145
FS - 190
BS - 230

All PR's

Overhead Squat: 195
Front Squat: 295
Back Squat: 345

as RX'd

OHS 45,65,85,95,95(struggled w/95's, missed 1st att.
FSq 95,105,115,125,135
BSq 135,155,165,175,185 (185 wasn't deep enough)

#56 BTS-

I got the same road rash you mention but I don't have an explanation. I was in a hotel room and did 100 situps, pushups, air squats.

The next few days it was plain gross. I mean it is a little wet from oozing puss or something (obviously hard to see back there).

I mentioned it to the trainer at the box and she chuckled and said she thought it only happened to her.

Obviously disgusting enough that I think people just make sure they find some padding from that time forward.
Next time I will try using a pillow if I am in a hotel room.

65/85/95/115/125
135/155/185/205/215
225/245/275/295/315

32/m/5'10"/210

OHS 135, 155, 175, 180(pr), 155
FS 185, 225, 245, 265, 270(pr)
BS 225, 275, 315, 335, 315

Should have tried 340 on the BS...but I am happy with two PR's

OH Squat 135 max ( recovering from shoulder injury )
Front Squat 225 lb
Back Squat 315 lb

M/38/190lb

#65 Steve

The shoes are made by Inov8. F-Lite 230

#56 - doing situps nearly bruises my back around my tailbone. I started using an abmat and don't have that problem anymore. I would imagine a pillow or similar would do the same.

OHS: 65-75-95-105-115
FS: 125-135-145-155-165
BS: 185-195-205F-195-185-185

I didn't feel comfortable going for 205 without a spotter, since I wasn't sure I'd get out of the way if I had to drop it.

115 OHS- 300 BS

Thanks for the shoe replies Mark (#25) and others, I appreciate it! If someone can figure out which adidas shoes Heather is wearing that would be cool too!

BTS: Yeah man 2 times I did sit ups on concrete and it was a bad idea, as my tailbone was raw/cut up too. I suggest you do situps on the grass or put something cushion-ey under your bottom otherwise you will keep cutting your bum up! I just did it on grass the next time and I had no problems. gl!

made up yesterday's WOD at 6am

45# KB
16# ball to 10' target
14:56

Today's WOD 10:30am

OHS: 65, 95, 105, 110, 115
FS: 135, 155, 165, 175 (pitch forward), 175
BS: 155, 175, 205 (pitch forward), 205, 215

Hamstrings and low back are barking at me~blah, blah, blah!

The Tahoe vids are awesome, and I can't wait to see who wins, but I'm suprised by the number of athletes that didn't even make it to the games last year that are sponsored. Is there a way for more games athletes to get sponsored or is it a who you know kind of thing?

OHS 175-185-195-205-225
FS 275-295-315-325-335(F)
BS 365-375-385(F)-385-395(F)

Felt the weight towards the end of this. Good day

30/M/5'10"/210
Camp Dwyer, Afghanistan

M/U yesterday's:

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

15:51 Rx'd.

PS Froning, Speal:

Thanks for all you represent. You inspire us all.

Was wanting a strength WOD....

This was a good one.

OHS: 185
Front Squat: 225
Back Squat: 265

It was nice to test a few basic lift maxes.

OHS: 95-115-135-135-155 (PR)
FS: 185-205-225-235-235 (PR)
BS: 235-245-255-265-265 (PR)

OHS 245/275/295/315/325f
FS 335/345/355/365f/365f
BS 365/375/385/395/405f

OHS 315, FS 355, BS 395

started low for OHS , finished to 135lbs
FS 145 -155-165-175-185
Squat 205 - 225 - 245 - 265 - 275 last one

Crossfit warmup (2x) minus back extensions.

OHS: 40/60/70/80/100 lbs (New PR)
FS: 115/135/155/185/205 lbs(New PR)
BS: 245/255/265/295/325 lbs

OHS 100, FS 205, BS 325 lbs

85 lbs, 90 lbs, 95 lbs, 105 lbs, 110 lbs, 135 lbs, 145 lbs, 155 lbs, 165 lbs, 170 lbs, 175 lbs, 180 lbs, 185 lbs, 190 lbs, and 200 lbs for Overhead Squat, Front Squat, Back Squat

ohs - 115
fs-225
bs- 255
m/27/5'9/165
camp dwyer, afghanistan

correction to #85

got 345 on the FS, failed on 355 twice (not 365).

OHS 315, FS 345, BS 395.

What a GREAT WOD! Not only did I set PR's for both my OHS and FS but I blew away my previous BS PR of 245! Listed below are my last set on each lift.

OHS: 100 lbs
FS: 215 lbs
BS: 275 lbs!

All done while battling a cold. Thank you Crossfit!!

OHS: 95-115-125-130-135
FS: 185-205-225-275-290
BS: 315-335-355-365-370

OHS - 120 - PR
FS - 215 - Failed 230 _PR try
BS - 285 - Failed 305 _ PR attempt - not low enough.
Stomach virus all day yesterday, no food.

OHS - 85-95-105-115-125 (PR)
F/S - 135-175-185-195-210 (PR)
B/S - 185-215-225-245-260(f)

Did OH Squats for the first time today...never done them before, or even tried for that matter. Stayed with just the bar so that I wouldn't hurt something or screw up technique. I feel like i did them well, good form and all....but my right arm from my elbow down is numb..the kind of numb once you go beyond pins and needles sort of numb..my fingers are okay, except for my index finger and thumb...

Any idea what that is, what i did wrong, or has anyone ever experienced this before?

I'm not overly concerned...just wondering.

OHS 133, 143, 153, 163, 173 (PR)
FS 199, 209, 219, 229, 239
BS 249, 259, 265, 275, 295

OHS 95,105,115,125,135
FS 155,185,205,225,245
BS 255,265,275,285,305

Lifted all reps in descending order as well to unload the barbell.

Vibram Fivefingers: outstanding.
I've been wearing my KSOs for 2 years, (there's a few stitches in them now) and the only drawback is in Oly lifting. Slamming back on the heels becomes somewhat jarring during high rep WODs.

Every other WOD, I believe, can only benefit from the increased dexterity and balance derived from fully flexible footwear, such as the Vibrams. The extra little pop you can generate, makes box jumps that much easier.

As for running in them: I'm usually around 215lbs, and I've run 10km on cement with no problem. 5k is just a jog in the park. I recommend building up to it, as it is a running mechanics issue (Tarahumara run waaaaay farther barefoot).

Rubbing during situps: Tape has helped me. One small strip on the key area has kept my situps pain free. Imho, tape is as crucial as chalk, and everyone should have a roll in their gym bag.

OHS - 175 (185 Miss)
FS - 265 I think (275 Miss)
BS - 365 (385 Miss)

OHS 95-105-115-135-145PR
FS 185-200-210-220-230PR
BS 255-265-275-285-300PR

All were PRs by 15lbs!

OHS 95-105-115-135-145PR
FS 185-200-210-220-230PR
BS 255-265-275-285-300PR

All were PRs by 15lbs!

CFWU x3

OHS: 95-105-115-115-115 (still working on that form)
FS: 135-155-185-195-205
BS: 205-225-225-225-225

OHS- 185 , almost had 2 ( should have went for 195 )
FS- 225
BS-315

M/21/150

OHS- 45/65/75/85/95
FS- 95/105/115/125/135 (tied PR)
BS- 135/145/155 ... bell rang for class...

No PRs today... everything felt good...started too low :(

Still getting used to OHS but after about 30 mins of ankle, hip and shoulder mobility drills I went from stuggling to do 45# to rather comfortably doing 95# so I was happy. First time going heavy with squats in years so I'm gonna call these all PR's!

OHS 95#
Front 215#
Back 305#

m/25/6'1"/190

Oh and just thought people might find it interesting that Vibrams have officially been banned in all of Iraq by the US commander for Iraq as of yesterday. I was NOT pleased to say the least.

modified (working out at home)

45lb OHS 5x3
135-135-185-205-225 FS
225x3-250x3-250x3-250x3-250x3 BS *only have 250lb so did more reps.

Rich has a really strong overhead squat.

Rich Froning Jr. is sooooo dreamy....

F/40/5'4"/118
Overhead squat
65,70,75,75,80 PR!

Front squat
75,80,90,115,125(fail),125(made it! PR!)
yes, did six reps. Was so close to making 125, had to do it again.

Back squat
115,135,135,145,155PR!
-my squat was a little shallow on the 155, but managed to get it back up. 145 was fully legit.

Three PRs!

Pat B:

Heard Dat!

@Brooks
CFWU 3x15
iffy hammy
went light and did 3xs

KB/WB/PU WOD, details there.

OHS: 135
FS: 225
BS: 305

@ comment #94:

My hand and arm go numb when I do OHS's too. I have no idea why. The last time I did these the numbing lasted the rest of the day. I'm not too concerned but it gets annoying.

Sorry, meant comment #95:

My hand and arm go numb when I do OHS's too. I have no idea why. The last time I did these the numbing lasted the rest of the day. I'm not too concerned but it gets annoying.

General Question:
I am a 48 yr old male 7 weeks after SLAP tear repair (type 2) on right shoulder. Does anyone have a rehab/stretching exercises for this? THX

Did anyone read about nutrition professor and his "convenient store" diet? He ate twinkies and similar cakes for 10 weeks. He lost 27 lbs and his cholesterol levels improved. Interesting. BTW I eat paleo.

OHS: 95-115-135-155-165(PR+15)
FS: 185-205-225-245-265-285 (PR+10)
BS: 295-305(f)

Whoops hit the wall at the end there! 20 minute easy run after.

OHS: 165 - 185 - 195 - 205 (PR) - 215 (PR)
FS: 230 - 250 - 260 - 270 (PR) - 280 (fail)
BS: 295 - 315 - 335 - 345 (fail) - 345 (fail)

OHS felt great today. 215 was a little shaky, but made it. It wasn't long ago when just getting 215 in position would not be trivial. Front squats felt pretty good - tried out the 2 finger technique to try to keep the elbows higher. I was pretty tired by the time I got to back squats, so I'm happy to have gotten 335. No real chance at 345, but didn't feel like giving up on it.

Today's WOD:
OHS:
95/115/135(fail)/135/135
FS:
135/155/165/170/175
BS:
180/185/190/205/205
Didnt go too deep on the last few squats due to that I didnt want to drop the weights at the gym in case of a failed rep...there was a machine behind me and weights werent bumper plates. (didnt want to hurt myself :) Otherwise I am pretty happy with the results...didnt know I could do that much weight.
M/5'7"/188/31
Weighed myself on 10/5/10 and I've lost 9 lbs since I started diet on 10/18/10.

Male 6'1" 235#
OHS 185# (could do more, this is my first real attempt at OHS)
Front squat 335#
Back Squat 385# PR in the hole!!

My elbow has some issue rt now, awaiting MRI to find out whats up. Made OHS tougher than normal.

just read the convenient store diet story. drives me nuts when people come up with crazy diets to get one to lose wt. i threatened to make a book: the all sugar diet, just to prove the pt this guy set out to prove. burn more cals, lose wt. eat more than burn, gain wt. i know there are healthier ways to eat and lose wt. but this principle is the primary behind losing wt regardless of what diet you are on...btw i hate twinkies.

m/37/6'1"/208

OHS: 185
FS: 285
BS: 365

Weaksauce. Need to narrow some gaps!

195lbs OHS, 225lbs FS, 315lbs BS.

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

OHS: 80kg (new pr)
FS: 125kg
BS: 145kg (new pr)

as rx'd:
OHS- 95,105,115,125,135(f)
FS- 155,175,195,215,225(pr)
BS- 225,245,255,265,275

Yesterday's WOD was demoralizing, so I needed a good day.

OS 135/145/155/170/185 (PR by 30#)
FS 205/215/225/235/245 (PR by 15#)
BS 245/255/265/275/285f (no PR but moved past some sticking points)

OHS-95-115-135-155-175(pr)
FS-185-225-245-255-265(pr)
BS-275-285-295-305-315

185, 255, and 325, all new PR's.

It didn't start well, and it took all the Greg Amundson inspired positive self talk I could muster to get me past 135 as the overheads were getting underway. The things to remember are not to make a big deal out of them as you're beginning and that the 175 and 185 will be easier than the 135.

Soooo I started doing crossfit about a month ago, and todays workout showed me how much stronger I already am...My back squat max already went up by 10 lbs compared to last year when I was "lifting" heavily at the local gym...plus I felt like I could have done a little more but figured I should leave well enough alone since I was using metal plates...anyway..this stuff works...I am happy...that is all.

M/24/6'1"/180

OHS: 145-155-175-185-195pr
FS: 205-225-245-265-275pr
BS: 295pr-300ff

Definitely an area I need to work on.

Folks whose arms go numb:

Find out why. You aren't supposed to hurt (I'm not talking about soreness), go numb, feel your bones, etc... if you experience these things, it's your body telling you that something is wrong. It might be something as simple as adjusting body position so you aren't pinching nerves while you OHS. You only get one body. Take care of it. KStar talks about this. Crossfitting is about driving a Ferrari. Don't drive your Ferrari on ratty tires and a busted headlight.

BTS:

#1 No. Smith machines are hell on your joints. The unnatural bar path imposed causes shear in your low back, hips and knees. Let the meatheads have it for shrugs. Either lower the load to something you are comfortable with, find a squat rack, or find a place to train where you can dump the weight. Personally, I prefer a squat rack so I can just set the weight down an inch or so below my normal ROM. I have never felt comfortable dumping back squats... especially low bar.

#2 Friction. You can adjust your situps so that you're not grinding your butt into the floor (not ideal for timed workouts), or you can get some padding.

OHS- 95,115,135,135,135
FS- 155,185,195,215,225
BS- 225,275,295,315,335

m/23/72"/183

Rich Froning Jr. is a dream boat.....

M/33/6'3"/198

OHD-205 (ties PR, ran out of reps today)
F-225
B-255... tweaked left hip

OHS: 95-105-115-125-135-145
FS: 155-175-195-215-235
BS: 245-255-265-275(F)-265

OHS: 95-115-120-125-135
FS: 135-185-195-205-215
BS: 215-255-265-275-285

m/41/177cm/87kg

WU:
Row 500
Mobility wod

Wod:
OHS: 30 40 45 50 55
FS: 55 60 65 70 75
BS: 75 80 85 90 100

Nice format on this wod.
Felt solid and strong all the way, have more in the tank.
Form is acceptable to good.

Cool down
Mobility work and rope climbs

2010-11-09: 185(pr),226,258. PM Office. OHS 135X15(pr).
2010-02-26: 175(pr),220(tpr),250. AM Gym. OHS 135X10(pr).

OHS - 185 205(f)
FS - 215 (225f)
BS - 255

bad squat day...

OHS: 115-125-135-155-175(f)-175
FS: 185-205-225-235-245(f)
BS: 225-275-295-315-335

M/35/5'10"/198

No access to barbells at company gym. Did 40 minutes on eliptical. Burned 520 calories, which is OK because I need to focus on endurance right now.

OHS: 135,145,155,165,170(PR+20)
FS: 185,205,225,245,275(PR+30),315(F)
BS: 315,325,335,340,345 complete exhaustion

OHS: 155, 165, 175, 185, 190(pr)

FS: 205, 225, 245, 265(pr), 270(pr)

BS: 275, 295, 305, 315, 325(went too deep - got it up with slight assistance from spotter)

m/165

ohs 235
fs 245f
bs 285

(M/23/178/6'2")

As Rx'd:
OHS: 210 PR
FS: 265 PR
BS: 325 (10# off PR)

ohs 225
frt 255
back 335

(M/22/165/6')

As rx'd:
OHS: 105
FS: 175
BS: 180

OHS 95 115 135 155(PR) 165 (FAIL)
FS 225 245 255 265 275(PR)
BS 225 275 315 325 345 (FAIL)

The spealler video looked like a eulogy!

Jeff @ 2.0
OHS 245
FS 295

oh 65, 95, 115, 135, 155
fs 95, 135, 155, 185, 205
bs 205, 275, 295, 320, 325

m/39/76/210

OHS 95#-105-115-125-145pr
FS 165-185-205-215-185 (had to reset after 215)
BS 205-215-225-245-260pr

120, 95, 95, 95, 95

115, 135, 155, 165, 175

185, 195, 205, 205, 205

m/30/5'11"/180

OHS: 95-105-115-115-115
FS: 155-185-225-255-275
BS: 295-315-345-375-385f

OHS 155
FS 210 (pr)
BS stopped at 225 due to back soreness.

OHS right shoulder wasn't liking the weight. I did a lot of snatches yesterday after the WOD and my shoulders were fried.

Could have gone higher on the FS but, didn't want to push it.

OHS: 135, 145, 155, 165 (f), 165 (f)
FS: 185, 190 PR, 205 PR, 205, 190
BS: 205, 215, 225, 235 PR, 245 PR (let out a yell that the whole neighborhood heard to pull that one off.)

Only after the last tree has been cut down
Only after the last river has been poisoned
Only after the last fish has been caught
Only then will you find that money cannot be eaten
-- Cree Indian Prophecy

I am awful at overhead squats, love front and back, but I am missing the boat on overheads. Anyone have any helpful advice on these?

OHS - 135-155-165-185-190
FS - 155-185-205-225-240
BS - 225-245-265-275-280 (oly depth)

CrossFit Nation!!!!!!!!!!!!!!

OHS: 65-75-85(f)-80-85
FS: 85-115-125(f)-120-125
BS: 135-145-155(f)-150(f)-145

PRs for all three lifts. Really wanted to get 155 for back squat. Next time!

Hey HistoryRider:
Go to K-Star's site www.mobilitywod.blogspot.com and get that T-Spine good and mobile. The improvement that it lends to shoulder mobility is amazing! Also get those hips good and open beforehand....take a deep breath and hold it before you jerk the weight up and always, always, always visualize your mid-line stability keeping the load on center. Finally, press overhead like your life depended on it. Hope this helps. -JD

OHS: 45-55-65-65-65
FS: 95-105-115-125 (pr)
BS: no attempts

39M/5'10"/170#

W/U: OHS, 2x5 at 45-65#; OHS, 2x3 at 95-115#.

As Rx:

OHS: 135-145-155-165-175#.

FS: 225-245-265-275-285#.

BS: 305-315-325-335-345#(f).

Used a little heavier weight than the last time we did this WOD. PR on BS is 340# so I debated whether I should try to hit a new PR or play it safe. Opted for the former, but ended up stalling a few inches out of the bottom. Struggled for a few seconds and then had to let it go. I think I psyched myself out.

OHS 75-95-115-125-135
FS 245-255-265-270f-270f
BS 270-275-285-300-315

Watching ESPN right now and they are doing a segment on The US army.

The Commanding officer noted that the soldiers were "knee deep in Crossfit right now" they proceeded to show a short clip of them.

Neat when CF pops up in a broadcast like that. Although lets hope they don't get a hold of it and ruin it like they have everything else.....

M/42/180

As rx'd:

OHS: 115/125/135/145/155
FS: 165/175/185/195/205 (pr)
BS: 215/225/235/245 (f)/245 (pr)

Depth could have been better on the final squat but I'm pretty happy with this and psyched for the road ahead.

More better faster

Due to an injury, I didn't compete in this year's CF Games despite qualifying. My coach tried persuading me to compete using Amanda as an example of "you may not have a chance next year." She will always be my beacon. Rest in Peace, Amanda.

M/35/67/168

OHS:115 125 135 145 155
FS: 165 175 180 185 190
BS: 195 205 215 225 235

27/m/5'11"/175
165-185-205-225-240(PR)
245-255-275-290-300(f)
315-335-345(f)-345-365(f)

struggling on BS lately

First mainsite WOD and post, unfortunately I'm limited to 205 the plates right now

OHS:95-115-135-155
FS:185-185-(fail205x3)185 185 185
BS: 205-x2-x2-x3-x2

RE: Torn up tail bones and sit-ups.
Check your shorts, do they have a seam running right up the middle? Changing what I wear helped eliminate the problem. That was before I started using a towel or abmat.

M/64/180- in rehab- building up from surgery:
Overhead squat 1-1-1-1-1 reps
15-25-35-45-50 (too easy)
Front squat 1-1-1-1-1 reps
56-67-78-89-111 (also easy)
Back squat 1-1-1-1-1 reps
133-155-177-188-193

OHS: 95-135-155-155-135
FS: 135-155-185-185-185
BS: 185-225-315-315-315(pr)

OHS: 105/115/125/130/135
FS: 140/165/190/215/220(f)
BS: 225/245/265/285(f)/285(f)

Nothing left in the tank on back squat, 265 went easy, but lost mojo on 285. Tied pr for OHS but form and depth were excellent. Tied pr for FS.

On the ramp at Guerrero Negro airport, Baja Sur

4 rds 400m, 15 supermans, 20 pushups, 25 situps
10:09

Avg HR 180, peak 191. Great job on the PRs Kamper and Jim D, AND smart to stop early!

OHS 135 lbs
FS 245 lbs
BS 285 lbs

M/39/5'10"/170
OHS 175 (pr)
FS 275, 280(f)
BS 345

2.5K row to warm up.

OHS -- 95, 115, 120, 130, 135
FS -- 185, 205, 215, 235, 240 (f)
BS -- 295, 305, 315, 325, 335 (f)

OHS 70-80-94-103(f)-103
FS 103-108-112-116-120
BS 120-130-135-140-150(f)

Overhead Squat:

135 x 1
155 x 1
175 x 1
195 x 0 x 2

Front Squat:

185 x 1
205 x 1
215 x 1
225 x 1
235 x 0

Back Squat:

235 x 1
255 x 1
275 x 1
295 x 1
305 x 0

OHS- 45/55/65/75/85(F)/80
FS- 75/85/95/105/115(PR)- heavier next time
BS- 95/105/115/125/130(PR)

3x15 pullups and burpees warmup

WOD: 95 --- > 225

OHS- 65, 75, 85, 95, 105(f), 105(f)- PR is 100.
FS- 105, 115, 120, 135, 140(PR)
BS- 140, 145, 155, 160, 165(f)

Still working on proper form on backsquat. I had a couple of colleagues check form on these for me today...a work in progress.

OHS 71
FS 155
BS 185

OHS - 155
FS - 295
BS - 365

OHS: 65, 65, 75, 85, 85
FS: 95, 115, 125, 135 (f), 135 (f)
BS: 135, 135, 145, 155, 160 (f)

oh 95
fs 120
bs 175

This took forever...

OHS:175-195-215-235-255F-245
FS:255-275-295-305-315
BS:335-355-375-395F-395(shallow)

fell forward on 255OHS, stuck at bottom of 395BS, keep working on improving depth.

later,
b

ohs 115,135,155,175,185pr
FS 225,275,295,320,340pr

called it a day no spotter out of time

This actually took longer to work through than I expected...

OHS: 65-85-105-125-135(PR)
Front Sq: 135-155-175-195-205(PR)
Back Sq: 205-225-245-265-285(PR)

Was pretty excited about all of my PR's in this one!

35 yom 205 bwt

front squat 3rm
95/105/115/125/135

5min row for distance
1450m

21-15-9 of
225lb deadlift
95lb push press
time 3:15

M/5'9/189

as rx'd
OHS-95-105-110-115-125
FS -135-155-185-205-215
BS - 225-245-265-285-305

Decided to do a Crossfit Total today instead because I haven't done one in a while.

Overhead press - 115, 125, 135(f)
Squat - 245, 265, 285
Deadlift - 275, 295, 315

Total - 725

Not bad for a few months off.

Overhead Squat- Heaviest 225
Front Squat - Heaviest 245, still having difficulties with the arm placement because of too many years of bench pressing....flexibility is improving though.
Back Squat- Heaviest 405

Not bad i guess!

to #95:
My arms did the same thing the first time doing OHS. THey were numb from fingertips all the way to shoulder, for almost a week. Take it easy till it all comes back, then do some easy wide-grip shoulder rolls, very gradually bringing them in, like a little a day over a couple weeks. Then start doing very little weight for high reps till you get the form down. I'm still at 60#, but OHS is tough.

M/44/180#

OHS 105-115-135-145(PR)-150(PR)
FS 205-225-235-245-250(PR)
BS 255-265-275-285(PR)-295(PR)

OHS- 95/115/125/135/145 (all PRs)
FS-155/185/205(PR)/215(PR/225(PR)
BS- 235/245(PR)/255(PR)/260(PR)/265(PR)
Last time:
OHS - could not do them.
FS- 185
BS- 240

My squat is steadily improving. I was excited to see so many PRs even though the last time I did this WOD, it was back in February.

ohs 135/145/155/165/175 (pr)
fs 185/205/225 (pr)
bs 245/255/265 (f)

ran out of steam tonight but very pleased with the pr's

Thanks

155-165-175-185-195
215-225-235-245-255
295-305-315-325-335

This is 10 pounds heavier all around than last time. No new records, and every rep felt pretty solid. As before, the hardest part was lowering the heaviest Overhead Squat back onto my shoulders without hurting myself. Did each rep on a 2 minute round timer.

115, 135, 155, 165, 175, 175pr
225, 245, 265, 265, 265
265, 275, 295, 315, 335pr

26/M/5'9"/237
I had a Rob O moment when I bombed my 2nd OHS... Well, next time my water bottle will know not to be next to me when I fail a rep. All weights are in pounds.

OHS
225
245(f)
235
245(f)
245

Front Squat
315
335
355(f)
345
355

Back Squat
405
415
430
440(f)
435

All three are new PRs so all in all not a bad day.

OHS - 175-205-225-245f-235f
FS - 275-305-335-350-365
BS - 335-355-375-395-415

29/m/6/215

Can easily see what I need to work on.

@RyanS
Yeah that had me more pissed off then i've been in a long time. I'm gonna keep wearing the Vibrams till they don't let me in the gym with them.

OHS 225, FS 350, BS 465

M/49/6'3"/195

OHS 120/130/135/140/145 (PR)
FS 145/165/175/185/195 (PR)
BS 225/235/245/255/265 (PR)

OHS 95, 105, 115, 120, 125 (PR)
FS 135, 140, 145, 150, 155
BS 155, 165, 175, 175, 175

OHS 95,115,125,135,145(pr)
FS 165,185,205,225,235f
BS 230,235,240,245,250

OHS: 10x45,50,55,60 (lots of shoulder pain, trying to get the form down pain-free before going heavier.)
FS: 245 (pr)
BS: 295 (pr)
Deadlift: 373 (pr, thought it was a good way to top off the day)

32yo M 175lb 5’10”
CFWU x 3, 2 HSPU, 5 pull ups, 5 ring dips per round
Overhead squat warm up 45lbs x 5-5 65lbs x 5 75lbs x 3 95lbs x 2
Overhead Squat 135bs x 1 140lbs x 1 145lbs x 1 150lbs x 1 155lbs x 1

Front Squat warm up: 95lbs x 5-5 115lbs x 3
Front Squat 165lbs x 1 175lbs x 1 185lbs x 1 195lbs x 1 205lbs x 1

Back Squat warm up 95lbs x 5-5 135lbs x 3 185lbs x 2
Back Squat 210lbs x 1 220lbs x 1 230lbs x 1 240lbs x 1 250lbs x 1

3 minutes rest per set.
Foam roll after.
Compared to 100226: +15lbs OHS, +10lbs FS, +5lbs BS

OHS: 100-110-120-130-145 (PR)
FS: 150-155-160-165-170 (pr)...horrible at these!!
BS: 175-185-195-205-215 (tie pr...felt easy! wish i had another rep)

happy with today ...squats are a weakness so i can see they have gotten better :)

OHS: 135-185-195-215-225
FS: 225-235-245-255-255
BS: 255-275-295-305-305

OHS: 115-135-155F-155-155
FS: 135-185-225-235-245
BS: 225-275-295-315-335

m/42/200/5'11"

Overhead squat 1-1-1-1-1 reps
111 122 127 133 138 (PR I think)

Front squat 1-1-1-1-1 reps
155 166 177 188 193(PR)

Back squat 1-1-1-1-1 reps
155 177 188 210 226(F)

m/51/153
OHS:111-111-122-135-135-122
FS:135-179-201-212-212
BS:179-223-245-277-277
NEED SPOTTER OR BUMPERS = FLOOR CONCERNS.

OHS 95,115,135,145,155
FS 205,225,245,255,265
BS 265,275,285,295,305

I need to work on my form on over heads and front squats. My wrist kill me when I do these.

OH 95-105-115-125-135
FS 145-155-165-175-185
BS 205-225-245-275-300

OHS
105-115-125-135-145
FS
185-195-205-215-225
BS
235-245-235-235-245(Fail)

New PR on OHS, and my legs were done when i hit BS

M/28/70/157

OHS 95-115-135-145-165F
FS 165-185-195-205-210F
BS 195-205-215-225

Played around with butterfly progressions again. Then I got 3 bar Muscle Ups afterward!

Felt good on FS. Did KStars MobWod and it helped tremendously. Arms were in a much better position and no more wrist pain. OH & BS I didn't feel to good on. Stopped at 4 sets on BS cause I didn't have a spotter and nothing left to push.

ohs 175#, 185 f
fs: 275#
bs 315# focused on getting good depth

ohs 175#, 185 f
fs: 275#
bs 315# focused on getting good depth

ohs: 185lbs
fs: 225lbs
bs: 265lbs

at bodyweight 124lbs.

155, 220, 260

D & W @ home
D
ohs 95/105/115/120/135
fs 155/165/175/189/199
bs 219/239/259/279/289f

W
75/85/95/105/115
133/143/153/163/163
173/183...

OHS 115-125-135-145(f)-145(PR)
FS 185-195-205(f)-200(PR)-205(f)
BS 185-195-205(f)-205-215

m/37/68/165

in Kgs, all ATG :)

ohs 30-40-45-40-45(=pr)
fs 70-75-80-85-87.5(PR)
bs 90-95-90-90-95

Wasn't happy with form on the first 95 BS so dropped back down to 90kgs.

Comment #56 BTS - I hear ya too on the situp gravel rash, until now I thought I was suffering alone :) With the back squats you got stuck under lifting alone how did you get out? I also BS without a spotter - with FS you can bail, but with BS you are committed :)

OHS 95, 105, 115, 125, 135
FS - 135, 155, 165, 185, 205
BS - 225, 245, 265, 275, 280

I don't push these as hard as I should because there's no room for failure, space-wise, at my gym. Also, I weighed myself for the first time in a long-time. I was about 10lbs heavier than I would ever have guessed.

M/25/5'7"/144

OHS = 95 - 105 - 115 - 125 (fail) - 115 - 115
FS = 115 - 135 - 155 - 175 - 185
BS = 135 - 165 - 195 - 205 - 225 - 245 (PR)

I've always been a small guy and had very little lower body strength, I was really excited when I got a PR on BS, which is why I did 6.

OHS: 45-65-75-95-115
FS: 135-145-155-165-175
BS: 225-235-255-285-305

as rx'd

Overhead squat 60kg
Front squat 135kg
Back squat 165kg

35/M/6'00/188

6 days since last WOD
OHS 1-1-1-1-1
FS 1-1-1-1-1
BS 1-1-1-1-1

95, 115, 135, 145, 150f
185, 205, 225, 235, 245f
255, 265, 275, 295pr, 300pr

After 4 years of this, finally got my weak back squat to 300.

75/95/115/125/135(f)
185/205/225/235/245(f)
245/260/275/285/295

m/35/231

28/M/59"/172-
(didn't have oly set up so I went w/lbs.)

OHS 1-1-1-1-1
FS 1-1-1-1-1
BS 1-1-1-1-1

95, 115, 145, 165, 185
185, 205, 225, 235, 265
225, 275, 315, 335, 355

32/m/6-1/254#

OHS 200#
FS 275# (fail @300#)
BS 405#

No rack available, did OHS progression

4 rnds / 5 reps / 95#
2 rnds / 3 reps / 115#
2 rnds / 3 reps / 125#
2 rnds / 2 reps / 135#

Rx'd and PR'd on everything

OHS 95-115-125-135(pr)-145(pr)-155(F)
FS 155-175-195-215(pr)-225(pr)-235(pr)
BS 225-245-255(pr)-265(pr)-275(F)

It was a very good morning. I think I should have had the 275 but a lapse in concentration at the bottom threw me off. No second attempt.

27/m/5'8"/150

OHS: 135,145,155,165,185
FS: 185,195,225,255,260*
BS: 255,265,275,280*,285*

*needed minor help

m/43/5'10"/180

OHS - 155, 165, 175 ,185, 190
FS - 195, 205, 215, 225, 235
BS - 245, 255, 275, 285, 295

OHS: 205/215/225/240 (PR)
FS: 255/275/295/305/310 (PR)
BS: 315/325/335/345/355 (PR)

First time I'd ever worked up to a heavy single for OHS so I stopped once I PR'd.

CFWU x 3

OHS: 75 75 85 85 95 (+20 and some to spare)

FS: 95 115 135 135 145 (can go a bit higher)

BS: 185 185 195 205 205 (samo samo, suck at this!)

Some HSPUs

OHS: 175 failed 185
FS: 255 lb
BS: 295 lb to tired to hit over 300

I thught the Spealer video was great and the music defined it. Anyone know what song it was? I'm pretty sure it's not from Gladiator or Glory

Fs 90/100/100/110/110BS 160/170/180f/180 done on smith rack, best i could do at globo :( lowest weight poss for OHS, need toi study the journal more for form tips

In a rush to WOD but...
OHS: 90 lbs. (1st time)(Could have gone higher, not real smart with picking proper weight)
FS: 120 lbs.(PR-Last was 105 lbs.)
BS: 140 lbs. (PR-Last was 115 lbs.)

M/38/6'/215

OH Squat 115, 135, 155, 185, 205

Front Squat 205, 225, 255, 275, 295

Back Squat 295, 345, 365, 385, 385 (Lost my nerve at this point)

No bumpers, so OH was out.
FS= 225, 275, 315, 350
BS= 405, 455, 475, 500
Bodyweight= 197lbs

OHS 95-105-115(f)-110(PR)-110(TPR)
Really need to work on shoulder flex and tight/smooth movement
FS 135-185-205(TPR)-215(PR)-225(PR)
Felt strong but quad dominant.
BS 235-255-275-285(TPR)-295(PR)
Really wish I had a spotter or cage, negative thinking crept in. So wanted 300#... 315# would be amazing.

oh squat
95-105-110-115(f)-110
front squat
115-125-135-145-155
back squat
165-175-185-195-205

overhead squat x 1:
165lb
175lb
185lb
195lb
205lb, fail

front squat x 1:
205lb
215lb
235lb
245lb
265lb, fail

back squat x 1:
255lb
265lb
275lb
285lb
295lb

735lb (195,245,295) 11/10/2010
660lb (155,235,270) 03/05/2010

M/43/5'11"/185

OHS--130-135-140-145-150
FS--175-180-185-190-200
BS--205-215-220-230-240

OHS: 105,115,125,135,145
FS: 155,175,195,215,225
BS: 235,245,255,265,275

OH: 245
FS: 315
BS: 405
Started at 135 on OH and increased on each set up to 405 for last rep.

OH: 95-115-115-115-125
FS: 125-145-165-185-205
BS: 205-255-275-275-205

OHS - 95-105-115-125-125
FS - 135-145-155-165-175
BS - 175-185-195-205-205

I don't really get it...I can keep up on OHS with allot of people in here that can back squat close to 300 but I can barely put up 225 back squat.

OHS- 75-85-90-95-105
FS- 95-115-125-130-135
BS- 135-155-165-175-185

This is my first time back at Crossfit since a 1 year break. Trying to get my groove back!

135# Thrusters
135# Front Squats
185# Back Squats
then
15 Minutes of X trainer

m/42/6'0"/193

OHS - 95-105-115-125-135
FS - 185-205-225-225-225
BS - 275-295-315-315-315

M / 6'0 / 175lbs / 33yrs

OHS - 135-155-165-185-185
FS - 195-205-225-245-265(F)-265(F)
BS - 265-285-295-305-305..and tried 315(F)

8 plus 4 hspu as rx'd

OHS
105-115-125-135-145 PR

FS
165-175-185-200-205 PR

BS
215-225-235-240-245 Didn't want to push this one too hard.

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

Pretty much same as last time, except 135 OHS was clean. Could've got 145 with another attempt I think.

OHS 185
FS 225
BS 255

OHS
95 105 110 115 105
FS
135 135 145 145 135
BS
185 225 255 275 315

OHS - 40kg - Better form than previous
FS - 70kg
BS - 140kg

In kilos:

Overhead squat 1-1-1-1-1 reps
12.5/20/25/30 (fail)/30 Yay!
Front squat 1-1-1-1-1 reps
20/30/40/50/60 (start higher next time)
Back squat 1-1-1-1-1 reps
20/30/40/50/60 (start higher next time)

Thanks for the vids Coach. Helps with me trying harder!

OHS: 65 75 85 95 105
FS: 135 155 165 175 185pr
BS: 135 145 155 165 185pr

no spotter or cage, so was/am nervous doing higher weighted squats. would sooo love some coaching spotting on these, maybe next time.

later.

OHS: 115 (135 failed)
FS: 185 (195 Failed)
BS: 225

3 rds cfwu

OHS: 115,125,135,155,165pr
FS:175,195,205,225,245
BS:255(f),235,245,255(f),255(f)

As rx'd

OHS 65,75,85,95,115 (pr)
FSq 125,145,195,205,225 (pr)
BSq 275,285,295,305,315 (pr)

OHS 95(3rep)-115(2 rep)-135-145(pr)-135
FS 185(3 rep)-225(3 rep)-275-275-275
BS 225-275-285-295-295

Then did 30 continuous rep BS at 135lb to top off.

Shoulders and wrists have always limited by OHS, did a nice long shoulder warm-up stretch, and it made a big difference. Felt very comfortable in the OHS position and possibly could have done more if I wasn't looking toward the next 10 reps of FS and BS.

M/25/159 GregAWU

OHS 115,135,155,175,185PR
FS 195,205,225,245,265F
BS 265,275,285,295,300F

m/42/169/5'9"

As rx'd:

OHS 115,125,140,150,160
FS 185,205,235,255,275
BS 285,305,325,345,375

5lbs+ more than last time (100226)on every rep; 45lbs on last rep!!!

M/31/5'9/166

OHS: 155
FS: 235
BS: 305

BW 196
OHS - 225,255,275, 285fx2
FS -295,305,315,335,340f
BS - 355,375,395, 410fx2

OHS 135-145-155(f)-155-170(pr)
FS 175-185-195-205-215
BS 225-230(f)-230-185-185

back squat is really weak, plus my legs were pretty tired at that point. BS PR is 235

previous OHS was 165, but that was from a snatch balance

Ohs 175
Fs 235
Bs 275

OHS 95 105 115 125 135 (pr)
FS 185 190 195 200 205
BS Fail @ 210 (didn't even slow it down before it hit the spot stand)
then 205 205 205 205 210

OHS 85, 95, 105, 115, 120(PR)
FS 125,135, 155, 170, 180(PR)
BS 205, 225, 235, 250, 265, 275(PR)

OHS 95, 100, 105, 115, 125 F
FS 135, 145, 155, 165, 175
BS 185, 195, 205, 215, 225

42/m/176cm/73kg

OHS: 50-55-60-65-70 kg (last time 45-50-55-60-65 kg)
FS: 75-80-85-90-95 kg (last time 70-75-80-85-90 kg)
BS: 100-105-110f-110-115 kg (last time 95-100-105f-100-100 kg)

Like last time I failed on BS rep 3. Must be a lack of concentration.

Started @ 155, ended last BS @ 300(F) - it was my only miss...

36yom / 190lbs

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
85
105
110
115
120 (PR)

FS
155
185
205
215 (f)
210

BS
205
225
Missed
Missed
Missed

Had to cut this one short due to a client session, but felt pretty good. With a spotter, I think I could have gotten a bit higher on the back squats. I'm still not where I was before going Paleo, but not unhappy.

OHS 135/185/205/225/255
FS 255/275/305/325/335
BS 365/415/435/455/485

95-135-140-145-155
135-155-185-205-225
225-245-265-285-315

285 ohs 335 front 415 fail on back, 405 complete

m/32/170lb/5'8"

95-115-125-135-155
165-185-205-225-245(fail)-235
255-265(not all way down)-265-275(not all way down)-275

Need to work on getting down for squats.

m/178cm/86kg/34y
in kg
70/75/80/85(PR)/90(PR)
100/105/110/115/120/125f
110/125/130/140f

115-125-135-145-155pr
175-185-195-205-215pr
225-225-235-235-235pr

M/50/153/1-1-06

OHS 135 PR
FS 205 PR

NB, ran out of time to do Back Squat. Will do prior to WOD on 11/16

60-70-80-90-100

105-115-125-125-125

135-155-175-195-195

130-170-200

ohs : 95,115,125,115,115
fs : 185,205, 205, 205, 205
bs : 250, 295, 315, 325, 365 pr

O-176
F-225
B-365

No rack to pull the OHS from, hurt me. FS and BS on the smith machine...not optimal.

Me
O-215
F-335
B-385
Her
O-125
F-165
B-190

all kg

oh:30-35-35-37.5-40
fr:50-60-65-70-75 PB
bk:80-82.5-85fl-80-80-80 PB (bk done with squat m/c cos no rack)

finished with,
oh:30kg,5reps, 5 pullups, 35kg,5reps
fr:60kg,5reps, 5 pullups, 65kg,5reps, 5 pullups
bk:70kg,5reps, 5 pullups, 75kg,5reps, 5 pullups(no m/c and no rack so inc cleans)

OHS: 185-195-205-215-230 (PR)
FS: 235-240-245-250-260 (PR)
BS: 265-275-285-295-300 (PR)

M/22/160/5'7"

Overhead squat 95,105,115,125,135
Front squat 155,185,195,225,205
Back squat 210,215,220,225,225(f)

Coming off a knee injury. 1st time squatting.
OHS 75-85-95-105-115
FS 125-135-145-155-165
BS 175-185-195-205-215

ohs 95, 100, 105, 110, 110
fs 135, 155, 175, 185, 195
squat 205, 225, 245, 255

ohs: 20, 30, 40, 45, 50
fs: 55, 65, 75, 85, 95
squat: 65x5, 75x5, 85x5, 95x5, 105x5

Overhead: 40 kg - 45 - 50 - 60 (f) - 60
Front: 65 - 70 - 80 - 90 - 110
Back: 115 - 120 - 130 - 135 (f) - 135 (f)

11/11
OHS: 135,145,155,165,175(f)
FS: 185,205,215,225,250(f)
BS: 235,245,255,265,275
Not bad considering how long I've been off.

Overhead squat 45-45-45-50-55M-55
Front squat 135-145-155-165-175
Back squat 185-195-205-215-225

Compare to 100226

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

OHS- 225,235,245,255,265f,265f
FS- 315,335,345,355,365f
BS- 385,405f,405,425,435,445,465

OH 185
F 300
B 345

OHS - 135 - 165 - 185 - 195 - 205
FS - 215 - 225 - 235 - 245 - 255(PR)
BS - 265 - 275 - 285 - 295

M55yo 228.4
Did alternate WO...
3 135# power cleans
6 pushups
9 K2E
6 rounds and 6+6+0 in 12 minutes

Did 5+5+5 Press wu/95/105/115

M 36/5'10"/170

OVHD SQ 95-115-125-135-155
FS 165-175-185-195-205
BS 215-225-235-245-255

WU
OHS - 100/1; 125/1; 135/0/1; 145/1; 155/1
FS - 160/1; 170/1; 195/1; 205/1; 220/1
BS - 225/1; 240/1; 255/1; 270/1; 285/1
M/49/197#/72"

OHS: 115-125-135-155-175(f)-175
FS: 185-205-225-235-245
BS: 225-275-295-315-335

OHS: 135,155,165,185(pr)
FS: 205,225,235,240,245
BS: 265,275,305,320

OHS: 70-90-110-130-140(PR)
FS: 155-195-225-245(F)-245
BS: Did not complete; PR = 300

"Mrs. Miyagi"
OHS: 65-75-85-95-105(PR)
FS: 95-105-115-130-135(PR)
BS: 115-135-145-150-155(PR)

m/32/179/73"
45x5
185-195-200-205-210
215-225-230-235-245

30/m/180/5'9"

75-95-115-115-115
135-165-185-185-205
225-

M/39/185/5-10

OHS 140-150-160-170-180f
FS 185-195-205-215-225
Back Sqt 240-260-280-300-315
plus yoga at lunch... feeling better after being sick the previous day.

From february, 2010.
OHS 135-145-155-165-175
FS 185-195-205-215-225
Back Sqt 225-245-265-275-285.

95-105-115-125-135(pr)
155-175-195-215(pr)-225(f)
225-235-245-255-265(pr)-*275(pr)

M/22/70"/192#

OHS:
65-85-111 (fail)-111-121
FS:
131-141-151-161-171
BS:
245-255-256-275-285(PR)

OHS:
135, 135, 145, 155, 155
FS:
155, 175, 195, 215, 225
BS:
195, 215, 225, 235, 255

m/37/5'9/183
CFWU-2. Slept in. Superman. Burgener.
145,155,165,175,185=825. Not bad. Last rep too much on toes. Bumper plates helped since I could drop weight.
195,205,215,225,245=1085. Last one pretty tough. Got too far forward.
300,315,325,335,345=1620. Knees came in way too much once I got out of hole. Good depth. Think dropping quicker helped w/use of hips.
3530 ttl
2/26/10:
m/36/5'9/181
CFWU-3. Reg. Superman. DU. No Burgener today.
OHS: 135,145,160,175,180=795
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

m/37/5'9/183
CFWU-2. Slept in. Superman. Burgener.
145,155,165,175,185=825. Not bad. Last rep too much on toes. Bumper plates helped since I could drop weight.
195,205,215,225,245=1085. Last one pretty tough. Got too far forward.
300,315,325,335,345=1620. Knees came in way too much once I got out of hole. Good depth. Think dropping quicker helped w/use of hips.
3530 ttl
2/26/10:
m/36/5'9/181
CFWU-3. Reg. Superman. DU. No Burgener today.
OHS: 135,145,160,175,180=795
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

26m/190

ohs-226
fs-276
bs-296*

*was cut short so i could run a class

OHS 95,115,135,155,165
FS 165,185,205,225,235
S 235,255,275,295,315

OHS:185x1,185x1,195x1,200x1,225x1,235x1
FS: 205,215,220,225,230,235,240 allx1
BS:240,245,255,265,275 allx 1

m,27,185,177

OHS: 135, 155, 175, 195, 205 (PR)
FS: 225, 245, 265, 285, 305
BS: 315, 325, 335, 345, 355

CFWUx3
OHS 105-115-125-135-145
FS 185-205-215-225-225
BS 275x5

OHS 95, 105, 115, 125, 135pr
FS 185, 205, 225, 230pr, 235pr
BS 245, 265, 285, 305, 315f

2010-12-04: 187OHS on CFT
2010-11-09: 185(pr),226,258. PM Office. OHS 135X15(pr).
2010-02-26: 175(pr),220(tpr),250. AM Gym. OHS 135X10(pr).

65, 85, 95, 105, 115
155, 175, 185, 195, 205
225, 235, 245, 255, 265

WOD
as rx'd,
OHS 55kg-60kg-65kg-70kg-75kg(p.b.)
F/S 80kg-90kg-95kg-100kg-105kg,miss,
B/S 120kg-125kg-130kg-135kg-140kg

happy wi the OHS, more of a happy growl and shout and swear than dance,and b/s coming back up,just too sore though !

2011-01-06: 200 OHS
2010-12-04: 187 OHS
2010-11-09: 185 OHS
2010-02-26: 175 OHS

m/33/5'9"/163

Did this without knowing my 1 rep max for any of this:

OHS
55, 65, 75, 85, 95

FS
135, 145, 155, 165, 175

BS
185, 195, 205(fail), 200, 205

OHS 30-35-40-45-50
FS 50-55-60-65-70
BS 70-75-80-90-100 [kg]

OHS 95-115-135-145-155
FS 175-185-205-215-225
BS 240-245-250-250-255

OHS:135
FS:215
BS:265

OHS 45 45 55 65 75
FS 115 125 135 145 155
BS 175 185 195 200 205

OH: 95-155
Front: 155-205
Back: 205-275
Good form throughout, NIkki spot on last reps
Last time:
OH: 95, 105, 115, 125, 135
Front: 155, 175, 195, 205, 215
Back: 225, 245, 265, 285, 295
AM, garage, Scott spotting, March 1, 2010

OHS
135-155-165-175-185
FS
225-235-235-245-255
BS
155-175-185-205-225
First time back squating in a couple of years.