December 20, 2010

Monday 101220

Back Squat 3-3-3-3-3 reps

Dave Lipson 505lbs, Austin Malleolo 390lbs, Kristan Clever 270lbs, Rebecca Voigt 200lbs.
Post loads to comments.

Compare to 100829.

CrossFitSAP_L1_CrossFitSS_L1_CrossFitNE_L1_CFSD_L1_CFStrong_CPC_th.jpg

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CrossFit Level 1 Seminars: CrossFit SAP, CrossFit SS, CrossFit New England, University of San Diego.
CrossFit Coaches Prep Course: CrossFit Strong.


"Coaching the Backflip" with Carl Paoli and Jason Khalipa, CrossFit Journal preview video [wmv] [mov]


"Greg Glassman at Rogue Vs. Again Faster" - video [wmv] [mov]


"Failure defeats losers, failure inspires winners."
- Robert T. Kiyosaki

Posted by lauren at December 20, 2010 5:00 PM
Comments

Thanks CrossFit New England for a great Level 1 Cert! It was tremendously helpful and I'm very grateful to have learned from some of the greatest and most elite athletes! Thanks Ben, Heather, EC, Jon, James & Pat!

Comment #1 - Posted by: Amanda C at December 19, 2010 5:18 PM

YES! Can't wait to go on my first cruise.. ohh yeahh

Comment #2 - Posted by: AllisonNYC at December 19, 2010 5:26 PM

NE cert was great you guys are awesome coaches thank you !!!

Comment #3 - Posted by: AC at December 19, 2010 5:27 PM

Nice! I was hoping for something like this :)

Comment #4 - Posted by: David 26/169cm/78kg at December 19, 2010 5:29 PM

What a GREAT weekend. Thanks Ben, Heather, EC, John, Pat for a fantastic weekend. To be able to train with such elite athletes was amazing. You all ROCK!!! Thanks...

Comment #5 - Posted by: Richard M at December 19, 2010 5:32 PM

Thanks to Ben, Heather, James, Jon, EC, Pat and CFNE for a great weekend!

Comment #6 - Posted by: Sean at December 19, 2010 5:37 PM

The reach of CrossFit is incredible.

I really appreciate the team travelling across the world to South Korea for the certification. Great job and a great weekend

... Enjoy jetlag

Comment #7 - Posted by: JohnB at December 19, 2010 5:59 PM

Is Boz working on a Mullet?

Comment #8 - Posted by: Tom Brose at December 19, 2010 6:05 PM

From your Canadian friends and CrossFit Moncton, we want to say a big thanks to Heather & Ben, Pat, EC, James and Jon. You put on an incredible Cert that was very professional and informative. We learned so much and can't wait to get home and apply our skills. CrossFit New England rocks!

Sonia, Jeff, Pierre, Marc and Ryan

Comment #9 - Posted by: Jeff Perry at December 19, 2010 6:52 PM

Ok, so I am going to throw this out there for everyone to digest and offer some feedback. I noticed a 50 pound increase in strength on my Back-Squat after introducing slack-line training to my workout warm-up routine. I have only been Slack-lining for 7 or so weeks, but seemed to be stuck from going up in weight on my Back-Squat until I started Slack-lining. Is it possible that the Slack-Line training created new neurological strength pathways in my kegs?

Comment #10 - Posted by: M/45/170 at December 19, 2010 7:08 PM

Huge thanks to all the coaches at the Coaches Prep course.
Spealler and Bozman did a great job leading the course providing lots of very good information and were excellent coaches throughout the weekend. Spencer was really helpful all around. Chuck is a great coach and did a very good job teaching us how to see faults and allowing us to think through and figure out how to correct them, as well as having us continue to repeat the fault until the "coach" saw it and fixed it.
As always, well done putting extraordinary athletes in front of the community to raise the bar for everyone. Oh and congrats to Chris on the PR of the Sevens... amazing to see!

Comment #11 - Posted by: corey mcgee at December 19, 2010 7:22 PM

What I miss about Crossfit: Coach Glassman. His vision and deep understanding of what Crossfit represents. It was listening to him articulate the beauty of this like only he can that first drew me in years ago. I'd like to see more video from Coach so I don't have to archive back to 2006 so much for that inspiration.

Comment #12 - Posted by: Mikey Rap at December 19, 2010 7:52 PM

Anybody notice the hat in the back flip video?

Great video, very informative, but I thought of NASCAR or Motocross as soon as I saw Kahlipa look for that hat and keep adjusting it. Maybe I'm just picking something out that isn't there, but I'm not sure what to think about that. Don't get me wrong, I'm very glad to see these athletes sponsored, they deserve it.

Comment #13 - Posted by: DPrice/Utility at December 19, 2010 8:34 PM

Thank you to the all the HQ trainers at the San Diego level one cert this weekend. The lectures and workouts were awesome. Every question was followed by a great answer. I learned tons and walked away with a much deeper understanding of Crossfit and the methodology. Got to meet some great people. Todd Widman is a funny ass dude.

Comment #14 - Posted by: denny wilson at December 19, 2010 9:46 PM

Just wanted to say thank you to the Crossfit Level 1 Cert Team (Lisa, Miranda, Curtis and Jamie) for braving the flight and the Kimchi to provide an outstanding two days of instruction. It was by far one of the most professionally ran courses I have had in a long time. The level of knowledge they displayed and ability to translate that in a manner that was understandable by any level of Crossifter was outstanding. No matter what your experience level, I would highly recommend anyone interested in Crossfit sign up for the level 1 Cert!

Also wanted to say thanks to Crossfit SAP for hosting the cert and providing me an opportunity to attend!

Comment #15 - Posted by: C Church at December 19, 2010 9:49 PM

CF Level 1 Cert in San Diego this weekend was TOP NOTCH! The coaches were amazing, the lectures were dialed, and the hands-on practice was unrivaled. The facility at USD is amazing...Stefane really has a great thing going there. With regard to the coaches, they were always willing to answer questions, and their ability to spot technique flaws was second-to-none. Special thanks to Todd for taking the extra time to address some form issues I've been having and give me some fixes to take back to the box and practice. Thank you!

Comment #16 - Posted by: Stephanie at December 19, 2010 10:06 PM

85kg, 90, 95, 100, 105 (failed 3rd rep)

Comment #17 - Posted by: David m/26yrs/169cm/78kg at December 19, 2010 10:56 PM

So much thanks and praise to Crossfit New England for hosting an amazing Level One Certification; EC, James, John, Heather, Ben and (last but not least) Pat were completely fantastic presenters, coaches and mentors! Seeing Sherwood and being pumped that he flew out juxtaposed with him calling my 15th pull-up during Fran a DNF was a hysterical memory of the weekend! Thanks again to all the coaches and especially to all the folks getting certified...what an awesome community and congratulations to you all!!!

Comment #18 - Posted by: St. George M/42/175 at December 19, 2010 11:39 PM

Awesome Level One Cert this weekend, Crossfit New England; EC, John, James, Heather, Ben and (last but not least) Pat were amazing presenters, coaches and teammates getting everyone through and filling our heads with knowledge to take Crossfit out into the world! Being pumped to see Sherwood there and then having him call my 15th pull-up a DNF will replay in my head forever LOL Great work coaches AND all the athletes that went through the certification as well; we're a team for life!

Comment #19 - Posted by: St. George M/42/175 at December 19, 2010 11:48 PM

Awesome cert in San Diego this weekend. The staff was knowledgable and open to any and all questions. The facilities were incredible. A big thanks to everyone involved.

Comment #20 - Posted by: Cameron Currie at December 20, 2010 12:21 AM

Seoul, Korea CF Lv1 course.
It was huge experience. I've learn a lot about foundation. now I clearly know what is fitness and why CrossFit.
Thanks to Lisa, Kurtis, Amanda, Jamie.
The sausage guy :) from Korea
고맙습니다~!

Comment #21 - Posted by: Teddy Lim at December 20, 2010 1:44 AM

m/45/185

315 5 sets

Comment #22 - Posted by: cosmo at December 20, 2010 2:50 AM

as rx'd
235/240/225/235/255
m/27/5'9/165
camp dwyer afghanistan

Comment #23 - Posted by: matt c at December 20, 2010 3:23 AM

Thanks Ben, Heather, EC, Jon, James & Pat for presenting such a great weekend Level 1 Cert. CrossFit New England ROCKS!!!

Comment #24 - Posted by: Richard M at December 20, 2010 3:59 AM

Huge thanks to EC, Ben, Heather, Pat, Jon and James at the Level 1 CrossFit Cert 2 CrossFit New England this weekend! The cert was run exceptionally well and I learned so much. All the lectures were excellent. Thanks for a great 2 days!

Comment #25 - Posted by: Ali M at December 20, 2010 4:28 AM

Thanks crossfit New England Ben heather James EC Jon and pat! The level 1 cert was awesome. You all are amazing trainers coaches and people! We learned so much and had so much fun. A great experience, I'm so glad I took leave early to be there for it! I only wish it was longer so I coul train with such a good community of people more often.

Comment #26 - Posted by: Marvin P at December 20, 2010 4:46 AM

285x3
300x3
315x3
325x3 (#5 PR)
335x1 (Failed on rep 2)

Comment #27 - Posted by: Shane Jensen (23/5'11"/185) at December 20, 2010 4:53 AM

175lbs, tried for 185 on my last set but only got one rep ( it is my previous one rep max after all)

Comment #28 - Posted by: Kristina f/122/27/5'3" at December 20, 2010 5:07 AM

CFNE Level 1 Attendees- Thank for your energy and enthusiasm this past weekend. Loved working with you all and looking forward to seeing you again.

Comment #29 - Posted by: EC at December 20, 2010 5:16 AM

really like the carl paoli videos. great instruction from a guy with high level gymnastics experience. thanks to crossfit for raising the bar once again. this guy should have his own cert.

Comment #30 - Posted by: ken c at December 20, 2010 5:26 AM

Big thanks to Joe Alexander, Justin Bergh, Bobbi Millsaps, Mike Giardina, Bethanie Harsh, and Chris Russell for the awesome experience this weekend.

Comment #31 - Posted by: Nate at December 20, 2010 5:35 AM

185
205
225 (pr)
235 (new pr)
235

Comment #32 - Posted by: jeglit (m/39/6'4"/220) at December 20, 2010 6:19 AM

M/43/5'11"/190

185-195-205-210-215

Comment #33 - Posted by: nutfam at December 20, 2010 6:28 AM

Fellow Crossfitters:
I am writing to see if anyone that is interested in signing up for the Crossfit Football Cert, at any location, could contact me. I signed up about a year ago, and have not been able to go yet, and was hoping someone could take my place at a cert. You can reach me at jpichie@gmail.com if you are interested in helping me out.
Thanks in advance,
Jason Pichie

Comment #34 - Posted by: Jason Pichie at December 20, 2010 6:47 AM

M/38/5'10/193#

205,215,225,235,245

Could have gone heavier, but I gotta go to work!

~Never Quit!

Comment #35 - Posted by: Playoff Beard at December 20, 2010 6:54 AM

Thanx CrossFit Southside for hosting/having the level 1 cert in Jax. Justin, Chris, Mike, Bobbi, Bethanie...all the trainers we fantastic. I had a great time!

Comment #36 - Posted by: Keith M at December 20, 2010 7:15 AM

27/m/5'11"/180
Did this after making up Nutts 30:59(PR by 14 min)
135-225-275-315(1)-315
Ties PR I think. Really focusing on a2a and good form.

Comment #37 - Posted by: justaman - liberty, sc at December 20, 2010 7:17 AM

A.M. warm up
30 GHD's
30 Back ext
30 abmattsitups 25lbs plate over head
30 pushups(20/10) feeling the amrap workout saturday

Monday 101220
Back Squat 3-3-3-3-3 reps

235lbs 3x5

Then
30 reps reverse hypers no weight.

Comment #38 - Posted by: NikNichols42yo 5'7'' 165lbs at December 20, 2010 7:29 AM

Great job and much thanks to all the guys and gals who ran such a professional and knowledgeable cert at CrossFit SS! Joe, Mike, Bobbie, Bethanie, Justin and Chris thanks again for everything. It was an awesome weekend!

Comment #39 - Posted by: Scott D at December 20, 2010 7:32 AM

m/32/170lb/5'8"

Back Squat 3-3-3-3-3

185/205/225/245/265

Comment #40 - Posted by: Adam Hamm at December 20, 2010 7:35 AM

Seoul Lv1 course!
안녕하세요
Thanks to Lisa, Kurtis, Amanda, Jamie.
CrossFit is very very huge.
This experience is very beautiful!
I love CrossFit!
감사합니다.

Comment #41 - Posted by: Young-Jun Kim at December 20, 2010 7:52 AM

no heavy back squats for me~trying to be good with left hamstring pull repair.

"Karen"

16# ball
10' target

9:12

"Ring Dip Lynne"

no bench press with surgery shoulder.

1. 12/32
2. 10/23
3. 9/25
4. 9/ 21
5. 8/21

Glad to read such positive comments about the L1 certs!

Comment #42 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at December 20, 2010 8:00 AM

#9 and #10 when are you guys going to send in a video of you squating? I would like to see you guys put up some monster weight with picture perfect form.

Comment #43 - Posted by: jshep 24/6'1/210 at December 20, 2010 8:00 AM

165-185-205-225-245
My 9 year old son did this WOD too.
45-45-45-45-55
He also tried some 10 lb. wall ball tosses, jump rope, and 10 pull ups.

Comment #44 - Posted by: preacherman at December 20, 2010 8:09 AM

185-195-205-215-225 (failed on 2nd rep)

Did Fran afterwards - 6:34

Comment #45 - Posted by: Townsend m/27/5'8"/140 at December 20, 2010 8:12 AM

155-165-175-180-180

Comment #46 - Posted by: james.patrick [M/48/66"/135] at December 20, 2010 8:18 AM

The guys and gals that instructed crossfit San Diego this past weekend are an excellent group of people and very prefessional with vast knowledge. I enjoyed the instruction as well as the pain. Glad to be part of the family.

Semper Fi!

Comment #47 - Posted by: Tyrone D Davis at December 20, 2010 8:34 AM

195/3
245/3
285/3
335/3
355/2

I need to warm up better. Felt weak through the whole thing.

Comment #48 - Posted by: Old Indy Rugger/34/195/5'10 at December 20, 2010 8:55 AM

2010-12-20: 241. Worked on HPC's.
2010-08-29: 230, 235(f2).
2009-12-15: 230.

Comment #49 - Posted by: gs at December 20, 2010 9:08 AM

Back squat 3-3-3-3-3

135
185
225
245
265(PR)

Previous 3 rep PR was 260.

Kim- great job on both workouts.

Comment #50 - Posted by: Kevin C. (M/51/5'11"/170) at December 20, 2010 9:16 AM

To the coaches and staff at CrossFit Level 1 San Diego this past weekend just let me say thank you. You guys did an awesome job and have helped my knowledge and abilities grow exponentially. I look forward in sharing all that I learned at the cert with my gym and clients. Thanks Again Guys!!

Comment #51 - Posted by: Joshua Rittenberry at December 20, 2010 9:19 AM

225-250-265-275-295

Comment #52 - Posted by: therozfather. 31/M/194 at December 20, 2010 9:42 AM

240-245-250-255-260

I feel pretty sore today after yesterday for some reason. Yesterday was my first day back after over a week of only hotel workouts here and there, so I guess I should expect that. Definitely didn't have it today.

Comment #53 - Posted by: hillmanb at December 20, 2010 9:46 AM

Someone tell me if I'm wrong but I've found that a fixed position smith machine (only moves up and down) kills any weight I do on it by about 30%.

Regardless I did 7 sets after doing my first 4 on the machine and got up to 225, see myself doing better next time.

Comment #54 - Posted by: DavisBenDavis (27/155) at December 20, 2010 9:47 AM

M/206/26

Long warm up, wasn't feeling it. Took me a while to get the legs working.

warmup 135, 155, 185, 225, 275

Wod 335,365, 395, 405, 415

Could have gone for bigger weight, but really need to work on my ROM.

Comment #55 - Posted by: Nolan at December 20, 2010 10:22 AM

315
325
335(failed 3rd rep)
315
325
Hit same PR's as last time

Comment #56 - Posted by: Tyler Scott at December 20, 2010 10:26 AM

RX'ed 225-275-315-315-315

Comment #57 - Posted by: stryder9 M/36/5'8"/155# at December 20, 2010 10:35 AM

275 X2 sets; 285 X3

Comment #58 - Posted by: TRN III at December 20, 2010 10:51 AM

M 35 189 6ft.

185, 205, 225, 235, 255

Comment #59 - Posted by: Jdude at December 20, 2010 11:11 AM

I wish Sevan would do a short vid on what Nicole, Annie and Eva are up to now. I miss them

Comment #60 - Posted by: Jesus at December 20, 2010 11:13 AM

Made up WOD from Wednesday, Dec 8. Run/pu/sq/pu.

17:02

Comment #61 - Posted by: Carole F/52/5'6"/133 at December 20, 2010 11:14 AM

M 23 6'2" 158lbs

185-225-225-245-225

Comment #62 - Posted by: Coolhand at December 20, 2010 11:27 AM

M/23/170#/6’

1) 185
2) 205
3) 225
4) 235(failed 2nd rep)
5) 225

Comment #63 - Posted by: Daniel B at December 20, 2010 11:39 AM

35/M/6'00/190

3x235
3x255
3x275 (pr by 5#)
1x275 (f@2)
1x275 (f@2)

Comment #64 - Posted by: Dan D. at December 20, 2010 11:55 AM

1-225#
2-245
3-275
4-295
5-315

Comment #65 - Posted by: lewis at December 20, 2010 11:58 AM

185
205
225
235
245

Comment #66 - Posted by: Magnus 25/5'8"/160-165 at December 20, 2010 12:05 PM

95
115
135
155
155

Still recovering from a disc injury.

Comment #67 - Posted by: Amykr F/38/5'9"/143 at December 20, 2010 12:09 PM

Warmup, back squat 3-3-3-3-3
225-245-275-295-315
Felt good

Comment #68 - Posted by: Shaw at December 20, 2010 12:14 PM

Back Squats
5 reps instead of 3 reps

185x5x5

then did some light front squats:

95x5, 105x5, 115x5

Laura f/48/5'7/155

Comment #69 - Posted by: power-girl at December 20, 2010 12:32 PM

Warmup sets of 2225
315,335,355,365, 375..Fail

Comment #70 - Posted by: Big Mike at December 20, 2010 12:37 PM

Look at #70 warm up weight 2225# is way impressive looks like he fell of after haha! 295# for me.

Comment #71 - Posted by: Travis Whatcott at December 20, 2010 12:45 PM

27/m/5'11"/211ish
335-345-357-365-375

Comment #72 - Posted by: Nickosaurus at December 20, 2010 12:51 PM

Nice job power-girl!

Comment #73 - Posted by: Carole F/52/5'6"/133 at December 20, 2010 1:01 PM

315 335 355 365 375

Comment #74 - Posted by: mrd m/26/5'10"/205 at December 20, 2010 1:04 PM

405x10
455x10
505x8
555x5
555x3

Comment #75 - Posted by: mfryer at December 20, 2010 1:10 PM

225
265
275
285
300 (pr)

21/m/5'11"/174

Comment #76 - Posted by: Logan S at December 20, 2010 1:18 PM

3RDS for time
10 weighted pull-ups
30 GHD back extensions

15# for pull-ups (struggled first with dumbell, and then tried to chain a plate and wear a belt/not easy to kip)

Time: Had to STOP... Too many interruptions, with, first, the barbell between my legs, and then the plate and chain swingin around =( Had to stop a few times and re-set. Time to invest in weighted vest!)

Squats
3.3.3.3.3

165#(EASY)
175#(EASY)
185#(STILL EASY)
195#(FELT GOOD)
205#(FELT GOOD/Was 1 rep MAX/2 solid reps WAY BELOW PARALLEL in DEPTH/3rd rep only slightly below parallel)

Comment #77 - Posted by: Suzanne Traitz F/39/5'4"/145# at December 20, 2010 1:35 PM

315
335
355
355
315

Comment #78 - Posted by: B-Mo M/6'/190/33 at December 20, 2010 1:39 PM

380#

Comment #79 - Posted by: JDisch at December 20, 2010 1:40 PM

1 Mile Run: 7:04

3 Sets of 5 Bar Muscle-ups

3-3-3-3-3 Back Squat

235-245-255-265-275

First three sets were too easy. I should have gone heavier. Oh well, it was fun!!!

Comment #80 - Posted by: Goat M/ 24 / 5'11 "/ 185 at December 20, 2010 2:00 PM

M/64/181-Back Squat 3-3-3-3-3 reps
135-179-179-184-190
Could squat heavier, I think, but need to fix the floor under my home-made rack- had to lean forward to get under the weight. Not a good idea.

Comment #81 - Posted by: peejay2 at December 20, 2010 2:10 PM

295, 305, 315, 325, 335
Easy but all alone so didn't push it

Comment #82 - Posted by: dan colson at December 20, 2010 2:10 PM

225-315-365-405-455

Easy does it with a sore back...but not a bad Monday.

Comment #83 - Posted by: Chris at December 20, 2010 2:28 PM

male, 68", 151#, 38 y/o

wod
150, 165, 185, 195, 205

Comment #84 - Posted by: Karl at December 20, 2010 2:59 PM

4 months Post Op Rotator cuff surgery
Speed Bag
Pull-ups
Push-ups
Ab mat sit-ups
Injured left knee
M/53/72"/220

Comment #85 - Posted by: Pete In Sun City at December 20, 2010 3:10 PM

39M/5'10"/170#

W/U: back squat, 10x1 at 45-65-85-105-125-145-165-185-205-225#.

As Rx: 245-265-285-305-305#.

C/D: SP, 120x5 - 135x3 - 150x4.

No PR. Just didn't feel like I had much strength to push for one today. Body feels a bit spent. Nevertheless, these efforts felt good/solid. Ready for the rest day

Comment #86 - Posted by: rjf (Since 07-20-07. WOD no. 938) at December 20, 2010 3:51 PM

M/33/6'3"/198

Pulled Groin/Sore Knee=Pissed.
225-245-225-135-185

Prev:
225-255-275-285-225
225-245-265(PR)-275(PR)-285(PR)

Comment #87 - Posted by: Ben S at December 20, 2010 3:53 PM

36/m/190(ish)/5'10"

Went light because I did the Super Cindy AMRAP yesterday and my legs are fried. I also started out today doing:

For time:
- 50 Double unders
- 315# deadlift, 10 reps
- 45# thrusters, 25 reps
- 50 Double unders
- 315# deadlift, 10 reps
- 45# thrusters, 25 reps
- 50 Double unders
- 315# deadlift, 9 reps
- 45# thrusters, 25 reps
- 50 double unders

First time doing any plyo on the calf since injuring it a few weeks ago on the Filthy Fifty.

Then:

got up to 275 on 3 rep backsquat. Not a PR, but am happy with that, because I quite honestly felt like I couldn't push my own body weight. Ha!

Comment #88 - Posted by: Steven M. Platek, Ph.D. at December 20, 2010 3:57 PM

F/40/5'4"/118
warm up: 5 min easy jog, 2 miles tempo (7:30 pace), 5 min easy jog

65
85
95
105
105

Comment #89 - Posted by: Heather Szabo at December 20, 2010 4:13 PM

m/170

275 PR (+5#)

Comment #90 - Posted by: jnel at December 20, 2010 4:25 PM

29/m/80kg

80-100-120-130-140 (kg)

Last rep in 140 might have been a bit shallow

Comment #91 - Posted by: pz at December 20, 2010 4:27 PM

Coaches Prep Course is a must if you're a coach and desire to be better.

Much thanks to Chris, Boz, Chuck and Spencer! Outstanding combo of a team with a great approach individually. It was lunch time and I already felt like I got my money's worth but most importantly my time was worth every minute of it.

From Coaching, to Programming to Lectures it was the complete package.

Comment #92 - Posted by: Scott rodriguez at December 20, 2010 4:35 PM

95 x 3
105 x 3
115 x 3
125 x 3
125 x 3
125 x 3
125 x 3

Comment #93 - Posted by: Dave Marler at December 20, 2010 4:40 PM

250

Comment #94 - Posted by: Libbie at December 20, 2010 4:56 PM

5 rounds
5 back squat @95
15 abmat sit ups
120 m sprint
5:43
Need to work on full rom on back squats. They were light so it was a little messy

Comment #95 - Posted by: Chris B. 18/150/5'7" at December 20, 2010 5:04 PM

#50~ Kevin C. Congrats on your PR at 265#!

Power Girl~ nice numbers sista'!

Carole~ solid performance with the WOD you made up

Comment #96 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at December 20, 2010 5:04 PM

Subbed 1-1-1-1-1 for Back Squat then did the Saturday 101218 AMRAP

Back Squat:
275
285 (previous PR)
295
305
315

101218 - 6 rds (regular dips - no rings) + 5 CTB

Comment #97 - Posted by: brandon375 at December 20, 2010 5:05 PM

Back Squat:

225 x 3
245 x 3
265 x 3

Comment #98 - Posted by: Alfie at December 20, 2010 5:32 PM

Felt awesome today, but didn't quite hit my goal of 315.
225-245-265-285-305

Comment #99 - Posted by: MTR/m/170 at December 20, 2010 5:38 PM

BSx5:135-225-275

BSx3:325-345-345-345x1-345x2-345

with belt, tried to get good depth, didn't rest long enough on missed set, broke into x1+x2.

Bench/Rowx5/5:155-175-205-225-265x4/245x5

Curls/Pushdownsx8:65-95-115

at globo.

later,
b

Comment #100 - Posted by: brian prochaska m/34/5'8-1/2"/171 at December 20, 2010 5:40 PM

cfwu 3rds 15reps
back extensions
situps
squats
pullups
dips

185/225/275/315/320

good depth

Comment #101 - Posted by: Mike Farrell 58 5'10" 210 at December 20, 2010 5:43 PM

275-285-295-305-325 (pr)

One rep at 335 just to see how it went. Success.

Comment #102 - Posted by: Sinal M/31/5'9"/215 at December 20, 2010 5:45 PM

185-185-225-225-250

Comment #103 - Posted by: Ken Mitchell at December 20, 2010 6:34 PM


305,335,360,380,405pr

Comment #104 - Posted by: Kevin McClellan/ M/195 at December 20, 2010 7:25 PM

Rx'd:
3x225
3x225
3x245
3x245
3x255

Comment #105 - Posted by: Arclite M/36/165lbs at December 20, 2010 8:13 PM

cfwu,135x3,135x3,135x3,135x3

225-225-225-225-235

Comment #106 - Posted by: Tim 34/5' 10/ 165 at December 20, 2010 8:17 PM

Got up to 265 lbs.

Comment #107 - Posted by: Kyle A. at December 20, 2010 9:15 PM

As Rx'ed

135
225
315
295
295

Comment #108 - Posted by: DajM M-33/5'7"/153 at December 20, 2010 10:06 PM

As RX'd

185
195
205
215
225f on third rep

Comment #109 - Posted by: Jhaley 26/M/6'/165lbs at December 20, 2010 10:09 PM

21 OH Squats, 95 lb
3 Straight leg Sit ups
18 Overhead Squats
6 Straight leg Sit ups
15 Overhead Squats
9 Straight leg Sit ups
12 Overhead Squats
12 Straight leg Sit ups
9 Overhead Squats
15 Straight leg Sit ups
6 Overhead Squats
18 Straight leg Sit ups
3 Overhead Squats
21 Straight leg Sit Ups
8:05

Compare to:
100829 - 240, 245, 250, 255, 260
090313 - 225, 225, 225, 235, 240

Comment #110 - Posted by: B. Rhaly at December 20, 2010 10:43 PM

m/22/5'10"/170

245-255-265-275
..only did 4 sets. right knee was bothering me.

to make up for the last set, i did...
3 rounds, 5 reps 135lbs power cleans to press.

Comment #111 - Posted by: Dan Lav at December 20, 2010 11:24 PM

Thank you to all at HQ and to Lisa, Miranda, and Kurtis for a great Level One in Seoul. Jamie was putting in lots of good hours and sweat, too!

I also personally witnessed Kurtis eating raw crab and heard he got his first ever massage during his Korean adventure.

We are looking forward to another Cert in the spring.

Comment #112 - Posted by: John Frankl at December 20, 2010 11:58 PM

135-185-225-255-285

Comment #113 - Posted by: TomO/44/M/200 at December 21, 2010 1:31 AM

Male 6' 165lbs

As Rx after Rx xfit warmup
185
205
225
245
260

Might've been able to go heavier but I was pleased.

Comment #114 - Posted by: Hunter Leo at December 21, 2010 2:05 AM

CFNE CFNE!! Great time and an honor to have Heather, Ben, EC, James, Jon and Pat spreading the good word. Heather you're a machine and I wish you the best in CFG 2011. Ben thank you for all the business advice! Hope to see you soon!

Marek

Comment #115 - Posted by: Marek at December 21, 2010 3:39 AM

Attn: All crossfitters Read the article on free speech,and read a article from reason.com every day and become aware of how are liberties and freedoms are being stolen from us by Big PaPa Gov't

Comment #116 - Posted by: BrianHiltbrand at December 21, 2010 3:50 AM

185,195,205,215,225
Left knee issues

Comment #117 - Posted by: Mark & Theresa at December 21, 2010 4:11 AM

As rx'd ( 2 min rest between rounds )

130kg

Comment #118 - Posted by: Michel van Grinsven / 26yo / 183cm / 83kg at December 21, 2010 4:22 AM

225.275.275.275.295

Comment #119 - Posted by: albino at December 21, 2010 5:13 AM

Jeff @ 2.0
3 sets
315-325-335

Comment #120 - Posted by: Jeff & Charity @ CF Snohomish at December 21, 2010 5:15 AM

Worked up to 315 rx'd

Comment #121 - Posted by: Ted - Ocala, Florida (35/190/6'1") at December 21, 2010 5:38 AM

M/224/42/6'

225/275/295/315/335

Comment #122 - Posted by: power_puff_boy at December 21, 2010 5:59 AM

There is no such word as irregardless ! :)

Comment #123 - Posted by: anan at December 21, 2010 6:05 AM

225-250-265-275-275(failed on last rep)

m/35/227

Comment #124 - Posted by: Toby D at December 21, 2010 7:29 AM

back squat x 3:
245lb
265lb
275lb
275lb
255lb

275lb 12/20/2010
255lb 12/16/2009
245lb 04/20/2009
245lb 03/13/2009

Comment #125 - Posted by: johnathon in seattle 29/5'8/169 at December 21, 2010 8:23 AM

225
245
255
255
265 (pr)

Comment #126 - Posted by: coyo at December 21, 2010 8:36 AM

Thanks to Chris, Chuck, Adrian and Spencer for a great Coaches Prep Course. It was a great experience getting to observe and hang out with some of the best CrossFit coaches around. Great tools and insight into training, seeing the movements and programming!'

Comment #127 - Posted by: Rob Exline at December 21, 2010 9:09 AM

225, 245, 255, 265, 275

Comment #128 - Posted by: Jette 41/M/5'11"/175 at December 21, 2010 10:04 AM

45yom 6'1" 185

187
220
262
275
287

Back to a squat rack after cleaning my squats for 4 years, doh...

Comment #129 - Posted by: david stryker at December 21, 2010 10:38 AM

#12 - I couldnt agree more with your post. I really like seeing Glassman talking about the global growth of CrossFit and the purpose of the training. Excellent!

Comment #130 - Posted by: Eric - CrossFitNorthCounty at December 21, 2010 11:04 AM

m/41/157
275,295,315,315,325(2)

Comment #131 - Posted by: Seth H. at December 21, 2010 11:51 AM

225/235/245/255/255

Comment #132 - Posted by: mlt at December 21, 2010 1:41 PM

205, 215, 225, 230, 235 (PR)

100831: 220 (PR)

God bless the persecuted! They alone are his chosen people!

Comment #133 - Posted by: Espinosa m/25/5'11"/165 at December 21, 2010 1:57 PM

185, 185, 195, 195, 205

Comment #134 - Posted by: Seigs at December 21, 2010 2:26 PM

47/m/71 kg
CFWU
WOD 5x3 BS
80 kg, 85, 85, 85, 85

Comment #135 - Posted by: AndersI at December 21, 2010 2:27 PM

225
285
285f
235
235

legs are still sore from previous Nutts WOD

Comment #136 - Posted by: greg 39/6'3"/214 at December 21, 2010 2:45 PM

M/25/158

Right after Lynne:

225,245,265,275,265

Comment #137 - Posted by: Y. Zhou at December 21, 2010 3:16 PM

m/42/200/5'11"

Back Squat 3-3-3-3-3 reps
133 177 199 210(pr) 215

Got all 3 at 215, but video showed I didn't quite hit parallel depth on 1st rep and last 2 reps were borderline.

Comment #138 - Posted by: slowweak at December 21, 2010 3:59 PM

32/m/185/6'

198
209
220
242
264

finished off with 100 burpees ... All at 3 a.m. in these here parts.

Comment #139 - Posted by: Peace Process Junky at December 21, 2010 5:39 PM

185# Squats all reps
late and tired

Comment #140 - Posted by: dyagg at December 21, 2010 6:01 PM

135
155
175
185
195

did anther round at 205 (new PR) just for the hell of it

Comment #141 - Posted by: Dexter 18/6'0"/145 at December 21, 2010 7:01 PM

WOD #16. Trying to get caught up. 5x3 of back squats. First squats heavier than 315 I've done since college (20 years ago). Was a little apprehensive but knocked them out.

CF Warmup 10x3
275, 315, 365, 385, 405 (1 rep), 365.

Not too disappointed although I really wanted to get those 405's. Think I psyched myself out. Better next time.

M/42/5'11''/254

Comment #142 - Posted by: Pat Overton at December 21, 2010 8:04 PM

265 315 325 335 315

Ran 3 miles around 23

Comment #143 - Posted by: Rosie in Atl at December 21, 2010 8:10 PM

185-205-215-225-235

Comment #144 - Posted by: Ross Hanson at December 21, 2010 8:30 PM

95lbs times 3. 105lbs times 3. 115lbs times 3. 125lbs times 3. 135lbs times 3.

Comment #145 - Posted by: hillmang at December 21, 2010 11:08 PM

kept it light to work on form

185
205
215
225
235

Comment #146 - Posted by: bookworm at December 22, 2010 3:14 AM

sub'ed for 2.5 mi run in 18:00 and circut wo w/ 10 mins wrestling

Comment #147 - Posted by: holmes11b at December 22, 2010 5:16 AM

135,135,145,145,155

Legs are shot from last two WOD's. Kept it real light....

Comment #148 - Posted by: knodes at December 22, 2010 6:57 AM

255, 265, 275, 285, 295(F)

Comment #149 - Posted by: fosterww98 at December 22, 2010 7:22 AM

225/245/275/295/305

Comment #150 - Posted by: Hale at December 22, 2010 7:25 AM

195-225-255-285(F)-285 Felt pretty good after nailing the last 3 at 285 so did 1 more set at 295, only got one rep though

Comment #151 - Posted by: JC at December 22, 2010 8:36 AM

225
275
315
325
335

Comment #152 - Posted by: thesomnambulant at December 22, 2010 9:25 AM

275x3
315x3
365x3
385x3
405x3

Comment #153 - Posted by: Chris Walter at December 22, 2010 10:29 AM

225-275-305-325

Not feeling it today... legs felt beat up from the 15k row yesterday...

Comment #154 - Posted by: Arthur M/35/188 at December 22, 2010 10:52 AM

225, 245, 265, 285, 305

did this 2 minutes after completing "Randy" in 4:57. Followed with 100 135lb bench presses, 100 floor sweepers, 100 crunches, and 1 mile run.

Comment #155 - Posted by: cnc at December 22, 2010 1:27 PM

M/23/6'2"/205

275
295
305
315
315

Comment #156 - Posted by: PCal at December 22, 2010 4:21 PM

155 185 195 200x2 185

Comment #157 - Posted by: David Burns at December 22, 2010 6:08 PM

butt to recycling box (deep)
185, 185, 205, 205, 205
cooldown w/ 50x airballs
PM, garage, heater on
previous:

sub'd front squat, after 1RM split jerk
135, 155, 175, 185, 185
CG gym
September 2, 2010 8:04 PM

Comment #158 - Posted by: ajax at December 22, 2010 7:26 PM

100kg
110kg
100kg
100kg
100kg

Really tired all over - end of year.

Legs felt heavy - live to fight another day!

Comment #159 - Posted by: JT at December 22, 2010 9:51 PM

205 215 225 235 245 (twice) didn't think I could get #3

Tonight did 215 225 235 245 255 & sort of felt like I cheated myself like I could've done more & felt like the black box wasn't low enough

Comment #160 - Posted by: Cleveland at December 22, 2010 10:44 PM

42/m/176cm/73kg

80-90-100-105(failed at rep 3)-102(failed at rep 3) kg

Comment #161 - Posted by: Memuc at December 23, 2010 12:11 PM

42/m/176cm/73kg

80kg
90kg
100kg
105kg (failed at rep 3)
102kg (failed at rep 3)

Comment #162 - Posted by: Memuc at December 23, 2010 12:13 PM

M/50/153/1-1-06

155
175
195
205
215 PR

Comment #163 - Posted by: bingo at December 23, 2010 2:01 PM

275-295-315-315-315

Comment #164 - Posted by: Devin D 27/175/6'2" at December 23, 2010 2:53 PM

135
165
185(f)
165
165

Comment #165 - Posted by: chavez at December 23, 2010 4:12 PM

205
215
225
235
245

Comment #166 - Posted by: Garth M/28/6'2"/185lbs at December 24, 2010 6:49 AM

345

Comment #167 - Posted by: KB 24/5'10/190 at December 24, 2010 11:05 AM

50/m/190

245/265/275/275/280.

Comment #168 - Posted by: denob at December 24, 2010 12:23 PM

315
325
335
340
345

Comment #169 - Posted by: Repto M/40/5'11''/220 at December 25, 2010 6:09 PM

135
225
245
265
285

Comment #170 - Posted by: Marky Mark at December 26, 2010 8:19 PM

M/38/185/5-10
back sqt 5x3, did 5x5 this time...

185-225-245-265-265 on 24 Dec 2010.
Then DL 225 x 6.
No spotter empty gym so worked good depth and not heavy weights. Lots of snow shoveling the next day.


225-275-295-315 (f on 3rd), 225 x 5.
Then light with form 100 lbs deep and hold x 15 x 10.
Bike ride in and out of work, total 20 min.
Flag football practice at lunch

From 15 Dec 2009
225-245-275-295-315f-225x5 form
plus 5 min of 45 pd plate lifts


Comment #214 - Posted by: Matt A at September 1, 2010 1:20 AM

Comment #171 - Posted by: Matt A at December 27, 2010 2:26 AM

115-125-125-130-130#
F/32/5'1"/122 lbs

Comment #172 - Posted by: Pgily at December 27, 2010 7:34 PM

115-125-125-130-130

F/32/5'1"/122lbs

Comment #173 - Posted by: Pgily at December 27, 2010 7:36 PM

Back Squat 3-3-3-3-3 reps

185-190-195-200-205

Compare to 100829

165-175-185-195-205

Comment #174 - Posted by: Louis Herrera 51 70" 180 at December 27, 2010 10:53 PM

Missed...on honeymoon in Costa Rica!

Comment #175 - Posted by: Miyagi 30/m/168.6# at December 28, 2010 5:35 PM

m/37/5'9/185
CFWU-3. Reg. Superman. Burgener. Row 500m. K to E.
225X3 WU.
285,295,305,315,325
Slightly wider stance. Good job keeping chest up & hips back on later sets.Bar further down back. Still need to do better job keeping knees out.
8/29/10:
275,285,295,310,320-PR
Think I could have done 325. First time back squating with Vibrams. Remembered to lower bar on back last 3 sets. Need to keep knees out. Think they were creeping in.
12/15/09: 275,285,295,305,315

Comment #176 - Posted by: jrm at December 28, 2010 7:03 PM

WU (Back Squats)
230/3; 235/3; 245/3; 255/3; 260/2 (3rd @ 260 wasn't low enough)
M/49/196#/72"

Comment #177 - Posted by: RB at December 28, 2010 7:41 PM

very light weight

95# for all reps, knee pain

Comment #178 - Posted by: beemer (f/39/5'4"/125) at December 29, 2010 4:06 AM

m/178cm/87kg/34y
kg
100
110
115
120
120x1 (knee pain)

Comment #179 - Posted by: gepeto at December 29, 2010 7:40 AM

First heavy BS since knee injury: 225 x 5

Comment #180 - Posted by: Michael K. Honcho M/32/5'10"/180 at December 31, 2010 8:52 AM

195, 215, 235, 255, 265

(PR is 295)

Comment #181 - Posted by: Manchild at January 1, 2011 1:45 PM

135-165-185-205-215

Comment #182 - Posted by: ryan k at January 2, 2011 1:00 PM

95-145-155-175-185(PR)

Comment #183 - Posted by: BCG at January 2, 2011 1:21 PM

m/175lbs./43y

175
205
225
245
255

Comment #184 - Posted by: Ukkrew at January 3, 2011 11:50 AM

M/23/70"/195#

225#
235#
245# (2 reps)
225#
225#

Comment #185 - Posted by: Bill Gibson at January 4, 2011 9:05 AM

75k,80,85,87.5,90pb

Comment #186 - Posted by: zenoperegrinus at January 7, 2011 5:12 AM

"Nutts" Hero workout from 12/19/10

21:28 Rx

Comment #187 - Posted by: MNinKC at January 12, 2011 9:47 AM

shoveled for an hour before this for "warmup" and my back is tight...

135
185
205
225
245

Comment #188 - Posted by: JerryM (m/39/6'2"/240) at January 12, 2011 12:35 PM

CFWUx3
5x45, 5x95 box squats (over bench)
5x135, 3x185 warmup
225-245-255-265-265

Comment #189 - Posted by: Doug at January 25, 2011 11:27 PM

Back Squats
135 x3
185 x3(halfway down)
155 x3 (deep dish pizza)
165 x3
170 x3
170 x1

Comment #190 - Posted by: joe138 at February 6, 2011 11:07 AM

M/33/5'9"/155

Did this yesterday.

250
1@260
250
2@250
240

Comment #191 - Posted by: Antun Karlovac at February 13, 2011 11:06 AM

As Rx'd reps were ATG

225
245
255 (back started rounding out so lowered weight)
225
225

33/M/6'/204

Comment #192 - Posted by: K9lowe at February 25, 2011 7:37 AM

m/33/5'9"/164

135
155
185
195 (2 reps)
135

Comment #193 - Posted by: jiggastemple at March 8, 2011 5:56 PM

135 x3
145 x3
155 x3
165 x3
170 x3 (PR)

Comment #194 - Posted by: pete99 at April 11, 2011 9:59 AM

185
195
195
205
205

Comment #195 - Posted by: dcyn at September 11, 2013 9:40 PM

190lbs.

Comment #196 - Posted by: William M. at August 29, 2014 1:53 PM
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