November 9, 2010

Tuesday 101109

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

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

Rich Froning Jr.: 310lb OHS, 325lb FS, 395lb BS.
Post loads to comments.

Compare to 100226.

TahoeHeatherBDL205lbs_th.jpg

Enlarge image

Heather Bergeron, Team Again Faster, Lake Tahoe.


"SWOLF: Improving Swimming Efficiency and Power" with Chris Michelmore and Brian Nabeta, CrossFit Journal preview video [wmv] [mov]


Chris Spealler at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]


Event 18 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]


WOD Demo with Rich Froning Jr. - video [wmv] [mov]


Sgt. Dailey receives first Amanda Miller Award.

Posted by lauren at November 9, 2010 5:00 PM
Comments

I was just thinking about squats

Comment #1 - Posted by: Gabriel Wright at November 8, 2010 5:02 PM

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

Comment #2 - Posted by: ian at November 8, 2010 5:03 PM

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.

Comment #3 - Posted by: dave at November 8, 2010 5:08 PM

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

Comment #4 - Posted by: JL at November 8, 2010 5:09 PM

Good point Ian

Comment #5 - Posted by: Gabriel Wright at November 8, 2010 5:11 PM

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!

Comment #6 - Posted by: Mehrban at November 8, 2010 5:13 PM

#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,.

Comment #7 - Posted by: Mike at November 8, 2010 5:15 PM

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).

Comment #8 - Posted by: Will T. at November 8, 2010 5:21 PM

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.

Comment #9 - Posted by: dave at November 8, 2010 5:26 PM

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

Comment #10 - Posted by: Dave at November 8, 2010 5:30 PM

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.

Comment #11 - Posted by: WJC at November 8, 2010 5:33 PM

#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 !!

Comment #12 - Posted by: PPSP at November 8, 2010 5:39 PM

Thanks Mike (#6) I appreciate the suggestions.

Comment #13 - Posted by: Mehrban at November 8, 2010 5:40 PM

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!

Comment #14 - Posted by: CON at November 8, 2010 5:45 PM

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

Comment #15 - Posted by: BillyRad at November 8, 2010 5:55 PM

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.

Comment #16 - Posted by: Sid m36/5'9/175 at November 8, 2010 6:01 PM

does anyone know what those blue shoes are?

Comment #17 - Posted by: Whit at November 8, 2010 6:03 PM

@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.

Comment #18 - Posted by: JL at November 8, 2010 6:15 PM

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

Comment #19 - Posted by: Daniel Anderson at November 8, 2010 6:23 PM

#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...

Comment #20 - Posted by: Ronnieboy at November 8, 2010 6:26 PM

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

Comment #21 - Posted by: slashpie at November 8, 2010 6:33 PM

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!

Comment #22 - Posted by: Jay B at November 8, 2010 6:52 PM

Great Froning video. Love hearing his mental cues.

Comment #23 - Posted by: sevan at November 8, 2010 7:07 PM

#20 Jay B

I'm confident he would bite them first.

Comment #24 - Posted by: JB at November 8, 2010 7:18 PM

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.

Comment #25 - Posted by: Mark at November 8, 2010 7:18 PM

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

Comment #26 - Posted by: Steve S. at November 8, 2010 7:31 PM

What do you guys think of those vibram shoes?

Comment #27 - Posted by: JL at November 8, 2010 7:34 PM

@# 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.

Comment #28 - Posted by: beerad at November 8, 2010 7:50 PM

I meant #27

Comment #29 - Posted by: beerad at November 8, 2010 7:51 PM

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

Comment #30 - Posted by: Arclite M/36/165lbs at November 8, 2010 8:04 PM

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!

Comment #31 - Posted by: CC at November 8, 2010 8:12 PM

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).

Comment #32 - Posted by: Prolix at November 8, 2010 8:34 PM

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

Comment #33 - Posted by: John Maden at November 8, 2010 8:48 PM

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

Comment #34 - Posted by: twoodhead at November 8, 2010 8:49 PM

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

Comment #35 - Posted by: John Maden at November 8, 2010 8:55 PM

@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...

Comment #36 - Posted by: Jordan D. at November 8, 2010 8:55 PM

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

Comment #37 - Posted by: Madoc at November 8, 2010 9:05 PM

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

Comment #38 - Posted by: adam w at November 8, 2010 9:11 PM

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!

Comment #39 - Posted by: Tony Webster at November 8, 2010 9:27 PM

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

Comment #40 - Posted by: Xman at November 8, 2010 9:42 PM

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.

Comment #41 - Posted by: jordan. at November 8, 2010 9:54 PM

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

Congratulations to Sgt. Dailey.

Comment #42 - Posted by: LaurenJ at November 8, 2010 10:38 PM

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.

Comment #43 - Posted by: mimicry at November 8, 2010 11:20 PM

Looks like a week of records!

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

Comment #44 - Posted by: PETA at November 9, 2010 12:19 AM

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)

Comment #45 - Posted by: fitz997 at November 9, 2010 12:30 AM

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)

Comment #46 - Posted by: Kent at November 9, 2010 2:43 AM

m/45/185

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

Comment #47 - Posted by: cosmo at November 9, 2010 2:48 AM

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.

Comment #48 - Posted by: THolm at November 9, 2010 2:52 AM

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

Comment #49 - Posted by: gb 43/m/71"/185# at November 9, 2010 2:58 AM

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

Comment #50 - Posted by: Anthony at November 9, 2010 3:04 AM

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

Comment #51 - Posted by: mike d 148 5'7" 35 at November 9, 2010 3:47 AM

Legs wobbly from yesterday. This.should feel fun.

Comment #52 - Posted by: damonwv at November 9, 2010 4:53 AM

F/40/5'6"/145

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

Comment #53 - Posted by: mom to five at November 9, 2010 5:06 AM

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!

Comment #54 - Posted by: BTS at November 9, 2010 5:15 AM

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

Comment #55 - Posted by: Devin D at November 9, 2010 5:19 AM

29/6'8"/222

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

Comment #56 - Posted by: Stretch at November 9, 2010 5:21 AM

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

Comment #57 - Posted by: JBP at November 9, 2010 5:27 AM

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

Comment #58 - Posted by: Stephanie at November 9, 2010 5:31 AM

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

Comment #59 - Posted by: Grrrrreg/42/71"/190 at November 9, 2010 5:38 AM

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

Comment #60 - Posted by: Chris B. 18/145/5'7" at November 9, 2010 5:54 AM

Congratulations to Sgt. Dailey. We miss Amanda.

Comment #61 - Posted by: tom at November 9, 2010 6:09 AM

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

M/175lbs/26

Comment #62 - Posted by: Lorne W. at November 9, 2010 6:11 AM

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.

Comment #63 - Posted by: Steve at November 9, 2010 6:17 AM

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

Comment #64 - Posted by: Nappy at November 9, 2010 6:27 AM

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

Comment #65 - Posted by: Christopher L Meyer M/24/5'10"/197 at November 9, 2010 6:42 AM

OHS - 145
FS - 190
BS - 230

All PR's

Comment #66 - Posted by: Townsend m/27/5'8"/140 at November 9, 2010 7:01 AM

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

Comment #67 - Posted by: Tyler Scott at November 9, 2010 7:19 AM

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)

Comment #68 - Posted by: knodes at November 9, 2010 7:23 AM

#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.

Comment #69 - Posted by: Sid m36/5'9/175 at November 9, 2010 7:44 AM

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

Comment #70 - Posted by: Hale at November 9, 2010 7:44 AM

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

Comment #71 - Posted by: D Craig at November 9, 2010 8:07 AM

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

M/38/190lb

Comment #72 - Posted by: DamonWV at November 9, 2010 8:13 AM

#65 Steve

The shoes are made by Inov8. F-Lite 230

Comment #73 - Posted by: D Craig at November 9, 2010 8:14 AM

#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.

Comment #74 - Posted by: snowblind m/36/80",230# at November 9, 2010 8:26 AM

115 OHS- 300 BS

Comment #75 - Posted by: dan at November 9, 2010 8:27 AM

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!

Comment #76 - Posted by: Mehrban at November 9, 2010 9:01 AM

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!

Comment #77 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at November 9, 2010 9:08 AM

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?

Comment #78 - Posted by: Airik at November 9, 2010 9:24 AM

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

Comment #79 - Posted by: Gabriel Wright at November 9, 2010 9:28 AM

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.

Comment #80 - Posted by: james.patrick [M/48/66"/135] at November 9, 2010 9:37 AM

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.

Comment #81 - Posted by: Shane/32/6/190 at November 9, 2010 9:40 AM

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

Comment #82 - Posted by: coyo at November 9, 2010 9:49 AM

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

OHS 315, FS 355, BS 395

Comment #83 - Posted by: Nick Branting at November 9, 2010 9:51 AM

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

Comment #84 - Posted by: SQlag at November 9, 2010 9:53 AM

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

Comment #85 - Posted by: PhilH m/40/5'10'/200/Crossfit Bday: 10 Sep 10 at November 9, 2010 10:00 AM

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

Comment #86 - Posted by: bahec at November 9, 2010 10:03 AM

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

Comment #87 - Posted by: matt c at November 9, 2010 10:06 AM

correction to #85

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

OHS 315, FS 345, BS 395.

Comment #88 - Posted by: Nick Branting at November 9, 2010 10:13 AM

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!!

Comment #89 - Posted by: Rufus at November 9, 2010 10:18 AM

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

Comment #90 - Posted by: ferb44 at November 9, 2010 10:39 AM

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.

Comment #91 - Posted by: preacherman at November 9, 2010 10:40 AM

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

Comment #92 - Posted by: SB at November 9, 2010 10:41 AM

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.

Comment #93 - Posted by: BP at November 9, 2010 10:41 AM

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

Comment #94 - Posted by: Jette 41/M/5'11"/175 at November 9, 2010 10:47 AM

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.

Comment #95 - Posted by: stryder9 M/36/5'8"/155# at November 9, 2010 10:57 AM

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.

Comment #96 - Posted by: Jay B at November 9, 2010 11:00 AM

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

Comment #97 - Posted by: Nick 25/183/5'9 at November 9, 2010 11:06 AM

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

All were PRs by 15lbs!

Comment #98 - Posted by: Jones 25/216/6'7 at November 9, 2010 11:10 AM

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

All were PRs by 15lbs!

Comment #99 - Posted by: Jones 25/216/6'7 at November 9, 2010 11:11 AM

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

Comment #100 - Posted by: Matthew at November 9, 2010 11:14 AM

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

M/21/150

Comment #101 - Posted by: Mark at November 9, 2010 11:16 AM

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 :(


Comment #102 - Posted by: brittk at November 9, 2010 11:29 AM

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.

Comment #103 - Posted by: RyanS at November 9, 2010 11:31 AM

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.

Comment #104 - Posted by: Jamie/m/32/175/5'11" at November 9, 2010 11:33 AM

Rich has a really strong overhead squat.

Comment #105 - Posted by: CrossFit North County at November 9, 2010 11:38 AM

Rich Froning Jr. is sooooo dreamy....

Comment #106 - Posted by: Pat B at November 9, 2010 11:47 AM

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!

Comment #107 - Posted by: Heather Szabo at November 9, 2010 11:50 AM

Pat B:

Heard Dat!

Comment #108 - Posted by: Michael at November 9, 2010 11:50 AM

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

Comment #109 - Posted by: budd 51 165 at November 9, 2010 11:53 AM

KB/WB/PU WOD, details there.

Comment #110 - Posted by: bingo at November 9, 2010 11:55 AM

OHS: 135
FS: 225
BS: 305

Comment #111 - Posted by: ntJ83 at November 9, 2010 11:55 AM

@ 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.

Comment #112 - Posted by: Lauren at November 9, 2010 12:05 PM

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.

Comment #113 - Posted by: Lauren at November 9, 2010 12:06 PM

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

Comment #114 - Posted by: Mike at November 9, 2010 12:14 PM

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.

Comment #115 - Posted by: Adam 44 6'2"/190 at November 9, 2010 12:28 PM

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.

Comment #116 - Posted by: Kamper M/46/205/74" at November 9, 2010 12:33 PM

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.

Comment #117 - Posted by: Mel/37m/5'10"/175 at November 9, 2010 12:33 PM

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.

Comment #118 - Posted by: Daniel.Laiseca at November 9, 2010 12:34 PM

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.

Comment #119 - Posted by: Rick Wisotzke at November 9, 2010 12:43 PM

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.

Comment #120 - Posted by: mtvet/45/6'/211 at November 9, 2010 12:47 PM

m/37/6'1"/208

OHS: 185
FS: 285
BS: 365

Weaksauce. Need to narrow some gaps!

Comment #121 - Posted by: Scotty T (TX) at November 9, 2010 12:49 PM

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

Comment #122 - Posted by: JM (M/31/6'2"/215) at November 9, 2010 12:53 PM

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

Comment #123 - Posted by: Ticotexas M/41/69/160 at November 9, 2010 1:00 PM

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

Comment #124 - Posted by: Loic at November 9, 2010 1:03 PM

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

Comment #125 - Posted by: mike/40/6'3"/210 at November 9, 2010 1:05 PM

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)

Comment #126 - Posted by: Brett M/39/169 at November 9, 2010 1:06 PM

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

Comment #127 - Posted by: Shaw at November 9, 2010 1:07 PM

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.

Comment #128 - Posted by: TRN III at November 9, 2010 1:09 PM

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.

Comment #129 - Posted by: Ian Sturgeon at November 9, 2010 1:10 PM

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.

Comment #130 - Posted by: upstatesooner at November 9, 2010 1:23 PM

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.

Comment #131 - Posted by: ether at November 9, 2010 1:29 PM

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

m/23/72"/183

Comment #132 - Posted by: Derrick at November 9, 2010 1:51 PM

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

Comment #133 - Posted by: James H at November 9, 2010 2:04 PM

M/33/6'3"/198

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

Comment #134 - Posted by: Ben S at November 9, 2010 2:04 PM

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

Comment #135 - Posted by: Garth M/28/6'2"/185lbs at November 9, 2010 2:08 PM

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

Comment #136 - Posted by: Steve M/ 38/ 5'11"/ 200lb at November 9, 2010 2:28 PM

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

Comment #137 - Posted by: Johan S at November 9, 2010 2:28 PM

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).

Comment #138 - Posted by: gs at November 9, 2010 2:31 PM

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

bad squat day...

Comment #139 - Posted by: nickPFD at November 9, 2010 2:34 PM

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

Comment #140 - Posted by: MNinKC at November 9, 2010 2:35 PM

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.

Comment #141 - Posted by: MK44 at November 9, 2010 2:39 PM

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

Comment #142 - Posted by: p. l. at November 9, 2010 2:39 PM

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)

Comment #143 - Posted by: cnc at November 9, 2010 2:40 PM

m/165

ohs 235
fs 245f
bs 285

Comment #144 - Posted by: jnel at November 9, 2010 2:41 PM

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

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

Comment #145 - Posted by: Jordan D. at November 9, 2010 2:46 PM

ohs 225
frt 255
back 335

Comment #146 - Posted by: Troy at November 9, 2010 2:54 PM

(M/22/165/6')

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

Comment #147 - Posted by: Justin P at November 9, 2010 2:55 PM

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!

Comment #148 - Posted by: Johnny Cheong 20/M/175/6' at November 9, 2010 2:58 PM

Jeff @ 2.0
OHS 245
FS 295

Comment #149 - Posted by: Jeff & Charity @ CF Snohomish at November 9, 2010 3:01 PM

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

Comment #150 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at November 9, 2010 3:08 PM

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

Comment #151 - Posted by: Chas at November 9, 2010 3:13 PM

120, 95, 95, 95, 95

115, 135, 155, 165, 175

185, 195, 205, 205, 205

Comment #152 - Posted by: Seigs at November 9, 2010 3:13 PM

m/30/5'11"/180

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

Comment #153 - Posted by: Rusty at November 9, 2010 3:14 PM

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.

Comment #154 - Posted by: Jim D. 50/m/165/5'11" at November 9, 2010 3:25 PM

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

Comment #155 - Posted by: Espinosa m/25/5'11"/165 at November 9, 2010 3:27 PM

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?

Comment #156 - Posted by: historyrider at November 9, 2010 3:28 PM

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

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

Comment #157 - Posted by: JD at November 9, 2010 3:37 PM

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!

Comment #158 - Posted by: AVL F/26/126/5'9" at November 9, 2010 3:41 PM

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

Comment #159 - Posted by: JD at November 9, 2010 3:43 PM

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

Comment #160 - Posted by: beemer (f/39/5'4"/125) at November 9, 2010 3:48 PM

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.

Comment #161 - Posted by: rjf (Since 07-20-07. WOD no. 907) at November 9, 2010 3:59 PM

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

Comment #162 - Posted by: therozfather. 31/M/195 at November 9, 2010 4:00 PM

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.....

Comment #163 - Posted by: WJC at November 9, 2010 4:01 PM

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

Comment #164 - Posted by: Marty at November 9, 2010 4:04 PM

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.

Comment #165 - Posted by: CFGG at November 9, 2010 4:11 PM

M/35/67/168

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

Comment #166 - Posted by: Fleming92 at November 9, 2010 4:19 PM

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

Comment #167 - Posted by: justaman - liberty,sc at November 9, 2010 4:20 PM

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

Comment #168 - Posted by: Brandon at November 9, 2010 4:22 PM

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.

Comment #169 - Posted by: Rodney at November 9, 2010 4:25 PM

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

Comment #170 - Posted by: peejay2 at November 9, 2010 4:26 PM

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

Comment #171 - Posted by: BillB at November 9, 2010 4:28 PM

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.

Comment #172 - Posted by: Ronnieboy at November 9, 2010 4:36 PM

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!

Comment #173 - Posted by: mas 53/155/m at November 9, 2010 4:37 PM

OHS 135 lbs
FS 245 lbs
BS 285 lbs

Comment #174 - Posted by: Kyle A. at November 9, 2010 4:40 PM

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

Comment #175 - Posted by: Rose at November 9, 2010 4:44 PM

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)

Comment #176 - Posted by: thesomnambulant at November 9, 2010 4:47 PM

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

Comment #177 - Posted by: charbs 25/185 at November 9, 2010 4:59 PM

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

Comment #178 - Posted by: Alfie at November 9, 2010 5:02 PM

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)

Comment #179 - Posted by: Darci F/29/5'6/140 at November 9, 2010 5:07 PM

3x15 pullups and burpees warmup

WOD: 95 --- > 225

Comment #180 - Posted by: Pete - Decatur at November 9, 2010 5:08 PM

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.

Comment #181 - Posted by: Thinlizzie at November 9, 2010 5:10 PM

OHS 71
FS 155
BS 185

Comment #182 - Posted by: Kristina F/26/5'3"/122 at November 9, 2010 5:13 PM

OHS - 155
FS - 295
BS - 365

Comment #183 - Posted by: SDH M/24/6'2"/205 at November 9, 2010 5:14 PM

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

Comment #184 - Posted by: Riehm 23/F/115/5'4" at November 9, 2010 5:15 PM

oh 95
fs 120
bs 175

Comment #185 - Posted by: ryan k at November 9, 2010 5:17 PM

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

Comment #186 - Posted by: brian p m/34/5'8-1/2"/169 at November 9, 2010 5:22 PM


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

called it a day no spotter out of time

Comment #187 - Posted by: Kevin McClellan 49/M/195 at November 9, 2010 5:30 PM

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!

Comment #188 - Posted by: Andrew at November 9, 2010 5:32 PM

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

Comment #189 - Posted by: brian t at November 9, 2010 5:32 PM

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

Comment #190 - Posted by: GrandeLSM at November 9, 2010 5:34 PM

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.

Comment #191 - Posted by: Micahel C. at November 9, 2010 5:34 PM

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!

Comment #192 - Posted by: Jeremy Drenning at November 9, 2010 5:41 PM

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.

Comment #193 - Posted by: redbeard at November 9, 2010 5:51 PM

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)

Comment #194 - Posted by: Alan at November 9, 2010 5:51 PM

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.

Comment #195 - Posted by: Magnus 25/5'8"/155-160 at November 9, 2010 5:54 PM

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

Comment #196 - Posted by: mikeyb m/50/176 at November 9, 2010 5:54 PM

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.

Comment #197 - Posted by: Alton 31yo, 5'11", 175lbs at November 9, 2010 5:56 PM

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

Comment #198 - Posted by: albino at November 9, 2010 5:57 PM

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.

Comment #199 - Posted by: Chet at November 9, 2010 6:01 PM

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.

Comment #200 - Posted by: Crockett at November 9, 2010 6:04 PM

@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.

Comment #201 - Posted by: redbeard at November 9, 2010 6:04 PM

OHS 225, FS 350, BS 465

Comment #202 - Posted by: ABogle at November 9, 2010 6:11 PM

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)

Comment #203 - Posted by: JimL at November 9, 2010 6:12 PM

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

Comment #204 - Posted by: Jacek at November 9, 2010 6:13 PM

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

Comment #205 - Posted by: mcdontron at November 9, 2010 6:16 PM

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)

Comment #206 - Posted by: redbeard at November 9, 2010 6:17 PM

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

Comment #207 - Posted by: Sesoku at November 9, 2010 6:18 PM

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 :)

Comment #208 - Posted by: Jen Osborn f/26/175/5'11 at November 9, 2010 6:26 PM

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

Comment #209 - Posted by: Aaron Acosta at November 9, 2010 6:45 PM

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

Comment #210 - Posted by: B. Black at November 9, 2010 6:52 PM

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)


Comment #211 - Posted by: slowweak at November 9, 2010 7:10 PM

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.

Comment #212 - Posted by: David Lingle at November 9, 2010 7:12 PM

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

Comment #213 - Posted by: Thatcher M/43/5'10"/200 at November 9, 2010 7:40 PM

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

Comment #214 - Posted by: Hughes/M/33/230/68" at November 9, 2010 7:43 PM

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

Comment #215 - Posted by: Matt Militello at November 9, 2010 7:54 PM

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.

Comment #216 - Posted by: WJC at November 9, 2010 8:01 PM

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

Comment #217 - Posted by: Greg/6'3"/214/38/M at November 9, 2010 8:07 PM

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

Comment #218 - Posted by: Greg/6'3"/214/38/M at November 9, 2010 8:07 PM

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

at bodyweight 124lbs.

Comment #219 - Posted by: Anthony M at November 9, 2010 8:09 PM

155, 220, 260

Comment #220 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at November 9, 2010 8:17 PM

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...

Comment #221 - Posted by: waderpro D m/48 W f/45 at November 9, 2010 8:29 PM

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

Comment #222 - Posted by: do1 m/31/5'11"/160 at November 9, 2010 10:33 PM

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 :)

Comment #223 - Posted by: Chris in Perth, Oz at November 9, 2010 11:13 PM

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.

Comment #224 - Posted by: mr blue at November 9, 2010 11:17 PM

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.

Comment #225 - Posted by: Fido Hinojosa at November 9, 2010 11:34 PM

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

Comment #226 - Posted by: TomO/44/M/200 at November 10, 2010 2:27 AM

as rx'd

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

Comment #227 - Posted by: Michel van Grinsven at November 10, 2010 3:34 AM

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.

Comment #228 - Posted by: Dan D. at November 10, 2010 4:16 AM

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

m/35/231

Comment #229 - Posted by: Toby D at November 10, 2010 5:00 AM

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

Comment #230 - Posted by: Dustin Paul Jackson at November 10, 2010 6:13 AM

32/m/6-1/254#

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

Comment #231 - Posted by: Jeremy at November 10, 2010 6:36 AM

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#

Comment #232 - Posted by: sb at November 10, 2010 6:43 AM

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.

Comment #233 - Posted by: Pokey at November 10, 2010 7:05 AM

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

Comment #234 - Posted by: Matt Laney at November 10, 2010 7:16 AM

m/43/5'10"/180

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

Comment #235 - Posted by: KyleNYC at November 10, 2010 7:22 AM

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.

Comment #236 - Posted by: Shane Jensen (M/23/5'11"/185) at November 10, 2010 7:40 AM

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

Comment #237 - Posted by: F15E_WSO at November 10, 2010 8:50 AM

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

Comment #238 - Posted by: Castillo m/160/20 at November 10, 2010 9:00 AM

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

Comment #239 - Posted by: Hunter at November 10, 2010 9:24 AM

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

Comment #240 - Posted by: russa at November 10, 2010 9:57 AM

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.)

Comment #241 - Posted by: The Anaconda at November 10, 2010 10:30 AM

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)

Comment #242 - Posted by: Scott at November 10, 2010 10:40 AM

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

Comment #243 - Posted by: Barry at November 10, 2010 11:06 AM

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.

Comment #244 - Posted by: Phoenix at November 10, 2010 11:51 AM

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

Comment #245 - Posted by: Bill at November 10, 2010 12:14 PM

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

Comment #246 - Posted by: johnathon in seattle 29/5'8/164 at November 10, 2010 12:23 PM

M/43/5'11"/185

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

Comment #247 - Posted by: nutfam at November 10, 2010 12:52 PM

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

Comment #248 - Posted by: Greg/50/70"/215/03/17/08 at November 10, 2010 1:06 PM

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

Comment #249 - Posted by: B Miller/m/5'9"/242 at November 10, 2010 1:18 PM

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

Comment #250 - Posted by: Dryw m/32/180 at November 10, 2010 2:06 PM

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.

Comment #251 - Posted by: T at November 10, 2010 2:10 PM

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!

Comment #252 - Posted by: Mrs. Hubbard F/25/145 at November 10, 2010 2:55 PM

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

Comment #253 - Posted by: dyagg at November 10, 2010 3:59 PM

m/42/6'0"/193

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

Comment #254 - Posted by: Jeff H at November 10, 2010 5:06 PM

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)

Comment #255 - Posted by: JoeK at November 10, 2010 5:25 PM

8 plus 4 hspu as rx'd

Comment #256 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at November 10, 2010 6:20 PM

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.

Comment #257 - Posted by: govervich at November 10, 2010 6:26 PM

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.

Comment #258 - Posted by: Callum at November 10, 2010 8:22 PM

OHS 185
FS 225
BS 255

Comment #259 - Posted by: RKH m/34/6'/195 at November 10, 2010 8:39 PM

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

Comment #260 - Posted by: DajM M-32/5'7"/154 at November 10, 2010 10:40 PM

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

Comment #261 - Posted by: The Ostridge at November 11, 2010 4:00 AM

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!

Comment #262 - Posted by: lioness at November 11, 2010 5:03 AM

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.

Comment #263 - Posted by: bert at November 11, 2010 5:57 AM

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

Comment #264 - Posted by: kfed at November 11, 2010 9:30 AM

3 rds cfwu

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

Comment #265 - Posted by: nucf m/24/5'7"/155 at November 11, 2010 10:32 AM

As rx'd

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

Comment #266 - Posted by: Sinal M/31/5'9"/215 at November 11, 2010 11:38 AM

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.

Comment #267 - Posted by: clark at November 11, 2010 2:00 PM

M/25/159 GregAWU

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

Comment #268 - Posted by: Y. Zhou at November 11, 2010 2:29 PM

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!!!

Comment #269 - Posted by: Richie D. at November 11, 2010 3:30 PM

M/31/5'9/166

OHS: 155
FS: 235
BS: 305

Comment #270 - Posted by: CChurch at November 11, 2010 5:20 PM

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

Comment #271 - Posted by: jdisch at November 11, 2010 5:22 PM

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

Comment #272 - Posted by: Raph at November 11, 2010 5:36 PM

Ohs 175
Fs 235
Bs 275

Comment #273 - Posted by: Lk at November 11, 2010 7:58 PM

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

Comment #274 - Posted by: tdhalls at November 11, 2010 8:14 PM

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

Comment #275 - Posted by: Brian R 48/6'2/185 at November 11, 2010 9:14 PM

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

Comment #276 - Posted by: JoshuaM M/28/73"/170# 100210 at November 11, 2010 11:10 PM

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.

Comment #277 - Posted by: Memuc at November 12, 2010 3:32 AM

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

Comment #278 - Posted by: Mad Max at November 12, 2010 7:13 AM

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.

Comment #279 - Posted by: Bphantom at November 12, 2010 7:57 AM

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

Comment #280 - Posted by: amped 36/M/195/6' at November 12, 2010 9:12 AM

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

Comment #281 - Posted by: Adam W 41/5'7"/180 at November 12, 2010 9:35 AM

285 ohs 335 front 415 fail on back, 405 complete

Comment #282 - Posted by: D. Swan at November 12, 2010 10:37 AM

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.

Comment #283 - Posted by: Adam Hamm at November 12, 2010 2:43 PM

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

Comment #284 - Posted by: gepeto at November 12, 2010 2:48 PM

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

Comment #285 - Posted by: Doug Sunshine at November 12, 2010 3:34 PM

M/50/153/1-1-06

OHS 135 PR
FS 205 PR

Comment #286 - Posted by: bingo at November 12, 2010 3:59 PM

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

Comment #287 - Posted by: bingo at November 12, 2010 3:59 PM

60-70-80-90-100

105-115-125-125-125

135-155-175-195-195

Comment #288 - Posted by: Bawdymonkey at November 12, 2010 6:47 PM

130-170-200

Comment #289 - Posted by: Sue Ady at November 12, 2010 7:57 PM

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

Comment #290 - Posted by: Jamie at November 13, 2010 3:37 AM

O-176
F-225
B-365

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

Comment #291 - Posted by: jongb at November 13, 2010 8:59 AM

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

Comment #292 - Posted by: Jbark60 6'1" 200 at November 13, 2010 12:58 PM

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)

Comment #293 - Posted by: zenoperegrinus at November 13, 2010 3:01 PM

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

Comment #294 - Posted by: hillmanb at November 13, 2010 11:07 PM

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)

Comment #295 - Posted by: Trosty at November 14, 2010 11:21 AM

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

Comment #296 - Posted by: M. Honcho at November 14, 2010 3:58 PM

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

Comment #297 - Posted by: ecp2 at November 14, 2010 7:00 PM

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

Comment #298 - Posted by: pgily at November 14, 2010 7:03 PM

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

Comment #299 - Posted by: Mik at November 14, 2010 8:17 PM

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.

Comment #300 - Posted by: Mike Scott M/44/5'10"/207 at November 15, 2010 5:04 PM

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

Comment #301 - Posted by: Louis Herrera 51 70" 178 at November 15, 2010 8:59 PM

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

Comment #302 - Posted by: KB 24/5'10/190 at November 16, 2010 4:06 AM

OH 185
F 300
B 345

Comment #303 - Posted by: Repto M/40/5'11''/225 at November 16, 2010 5:35 AM

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

Comment #304 - Posted by: Edwin 28/M/68"/170 at November 16, 2010 9:09 AM

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

Comment #305 - Posted by: do_b330 at November 16, 2010 10:59 AM

M 36/5'10"/170

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

Comment #306 - Posted by: Rholl at November 16, 2010 12:24 PM

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"

Comment #307 - Posted by: RB at November 16, 2010 3:51 PM

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

Comment #308 - Posted by: MNinKC at November 16, 2010 4:25 PM

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

Comment #309 - Posted by: cja at November 16, 2010 9:26 PM

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)

Comment #310 - Posted by: Miyagi 30/m/168.6# at November 17, 2010 3:50 AM

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

Comment #311 - Posted by: matthew lee at November 17, 2010 5:55 AM

30/m/180/5'9"

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

Comment #312 - Posted by: Dan M at November 17, 2010 2:17 PM

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.

Comment #313 - Posted by: Matt A at November 17, 2010 11:13 PM

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

Comment #314 - Posted by: schinizel/32/m/150ish/5'8 at November 18, 2010 7:52 AM

M/22/70"/192#

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

Comment #315 - Posted by: Bill Gibson at November 18, 2010 10:16 PM

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

Comment #316 - Posted by: andy (M30/165/5'10") at November 19, 2010 9:06 AM

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

Comment #317 - Posted by: jrm at November 19, 2010 6:56 PM

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

Comment #318 - Posted by: jrm at November 19, 2010 6:58 PM

26m/190

ohs-226
fs-276
bs-296*

*was cut short so i could run a class

Comment #319 - Posted by: Matt Lucas (The Foodee Project) at November 20, 2010 11:39 AM

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

Comment #320 - Posted by: JerryM (m/39/6'2"/240) at November 24, 2010 6:08 AM

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

Comment #321 - Posted by: AJ at November 25, 2010 9:45 AM

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

Comment #322 - Posted by: MoGreene at November 28, 2010 11:42 AM

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

Comment #323 - Posted by: Doug at November 29, 2010 2:43 PM

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

Comment #324 - Posted by: bookworm at December 1, 2010 2:37 PM

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).

Comment #325 - Posted by: gs at December 4, 2010 7:41 AM

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

Comment #326 - Posted by: Manchild at December 4, 2010 11:43 AM

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 !

Comment #327 - Posted by: Peter Keenan Scotland at December 6, 2010 6:41 AM

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

Comment #328 - Posted by: gs at January 6, 2011 1:04 PM

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

Comment #329 - Posted by: Jiggastemple at February 6, 2011 6:04 PM

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

Comment #330 - Posted by: Silva at February 22, 2011 1:34 AM

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

Comment #331 - Posted by: mlt at March 16, 2011 5:14 PM

OHS:135
FS:215
BS:265

Comment #332 - Posted by: kai Hermansen at March 17, 2011 5:21 AM

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

Comment #333 - Posted by: tErkel at March 17, 2011 4:16 PM

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

Comment #334 - Posted by: ajax at March 27, 2011 2:53 PM

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.

Comment #335 - Posted by: Chaps at April 6, 2011 10:20 AM

ohs 95 105 115 95 95
fs 125 135 145 155 165
bs 175 185 195 205 215

Comment #336 - Posted by: dcyn at August 6, 2013 8:49 PM
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