January 4, 2011

Tuesday 110104

Front squat 3-3-3-3-3 reps

Dave Lipson: 405-425-455-455-455lbs.
Pat Barber: 264-286-286-319-330lbs(fail).
Post loads to comments.

Compare to 100428.

ElyseUmedaCFHawaiiOHS_th.jpg

Enlarge image

Elyse Umeda.


"Teaching the Pull-up to a Large Group: Part 1" with Adrian Bozman with Lisa Ray, CrossFit Journal preview video [wmv] [mov]


2011 Fight For Air Climb promo with Mikko Salo and Christy Phillips - video [wmv] [mov]


WOD Demo with Pat Barber - video [wmv] [mov]


"The Elephant in the Room" by Callie Oettinger.

Posted by lauren at January 4, 2011 5:00 PM
Comments

Go Heavy!

Comment #1 - Posted by: swany at January 3, 2011 5:01 PM

Love the comment on the shirts.

Comment #2 - Posted by: Mike at January 3, 2011 5:11 PM

Love those shirts...so true!

Comment #3 - Posted by: Mel at January 3, 2011 5:12 PM

Great pic today!

And, you gotta love the affiliate name. Gutsy.

Comment #4 - Posted by: CraigH at January 3, 2011 5:21 PM

Maybe one day i'll deadlift what Dave front squats for 3 reps.

Comment #5 - Posted by: Matt, 21 CrossFit at January 3, 2011 5:31 PM

Where have the Dave videos been lately? I use them for inspiration every time haha.

Comment #6 - Posted by: Joel at January 3, 2011 5:33 PM

Matt, I agree.

Comment #7 - Posted by: Joshua Straiton at January 3, 2011 5:38 PM

Love the video, teaching the pullup. Thats such a huge resource for us newer individuals that just arent good or profecient at pullups!


Thanks all,
JA

Comment #8 - Posted by: Snyder at January 3, 2011 5:46 PM

Well, whadaya know?! You came back AGAIN. Good on ya. More great stuff in store today compliments of Crossfit. Let's take a look, shall we?

Crossfit is the quintessential strength and conditioning program, the sine qua non of general physical preparedness. Today is a pure strength day, and these are the days that make Crossfitters strong. You need to approach these WOD's as seriously and with as much intensity as any of the other workouts. If done properly this WOD should fry your CNS (Central Nervous System) and leave you as washed out as any others. Folks who don't get stronger doing Crossfit fail to work hard enough on strength days like today. Don't cheat yourself.

3-3-3-3-3. Five sets of three reps, seeking your 3-rep max for Front Squat. Watch Pat Barber in today's WOD video (unfortunately only one angle view). Go over to the "Exercises and Demos" and play the demo video of 'good vs. evil' technique. Click on "compare to" above and look at Dave Lipson do the WOD. Both Dave and Pat have great form. If you have time keep clicking "compare to" until you come up on Shari Keener's demo and the classic subtitle of all time. While you're at it look at a bunch of squat videos. Come to think of it, see if you can find a CF Kids video on squatting; the coaching there is simply tops.

Please note that all of the athletes in all of the demos are using the classic rack position from the "clean". Crossed arms doesn't cut it here chez Crossfit; the Front Squat is part of our training progression for the Olympic lift the Clean and Jerk. Got flexibility issues? Listen, I'm a doc and all, but that's just not my forte--your just gonna have to work through that on your own.

Warm up (look up CF warm-up in the FAQ) and work on form. Full squats, crease of the hip below the knee. Don't be bringing any of that "bad for your knees" panty-waist nonsense around here. We go deep. Some folks will go with something close to their max straight across, but most will seek to build up to a final set at a new PR (Personal Record). Straight across is really hard. You're new...that's why you're reading this. Build up. Standard rest is 3-5:00 between sets, enough to be ready but not enough to cool down (FWIW I've been using 2:00 for a year or so and still PR'ing).

There you are, your first Crossfit strength day. Remember, Crossfit is a STRENGTH and conditioning program, and today is strength. Make your trip to the gym worth it.

3-2-1...Go.

Comment #9 - Posted by: bingo at January 3, 2011 6:00 PM

Yup...January 4th...now batting .750, 3/4 Newbie posts in the you know what.

Comment #10 - Posted by: bingo at January 3, 2011 6:02 PM

135, 155, 165, 175, 185

Comment #11 - Posted by: Erik 29/M/76.5"/200 at January 3, 2011 6:46 PM

Hey Elise, can you turn around real quick? Thanks.

Comment #12 - Posted by: Jose Carnish at January 3, 2011 6:52 PM

Pure sex. Move over, stick thin and anorexic and weak abnormally tall women with arms that look like the legs of a spider or spaghetti strings. Nothing wrong with you if you look like that normally, but at least be able to lift a bag of groceries and be healthy.

Comment #13 - Posted by: Pär Larsson at January 3, 2011 7:03 PM

Cant read the shirts on my iPhone - what do they say?

Comment #14 - Posted by: Kelly at January 3, 2011 7:05 PM

Been a really long time since I've posted on the board! I'm relocating to Los Angeles and will most likely be living in Los Feliz. Any affiliates in that neighborhood?

Comment #15 - Posted by: Chris H m/32/148 at January 3, 2011 7:27 PM

Elyse representing CrossFit Big Island tank! Sweet Pick!

Comment #16 - Posted by: Joel at January 3, 2011 7:29 PM

matt 21, if you want those numbers, stop doin crossfit.

Comment #17 - Posted by: Jorge at January 3, 2011 8:07 PM

Does anyone know how to get Progenex in CANADA???

Comment #18 - Posted by: jkel at January 3, 2011 8:12 PM

jorge, are you saying you cannot reach strength goals doing crossfit? That's pretty arrogant, man. All of my lifts have gone up...way up since I started crossfit with a slight strength bias. So have all the people I train and train with. If youre trolling, that's that weak sauce.

Comment #19 - Posted by: kurt at January 3, 2011 8:26 PM

Funny you say stop doing crossfit to get those numbers when Dave Lipson is an elite crossfitter with those numbers...

Comment #20 - Posted by: Sean V. (M/23/6'0"/210) at January 3, 2011 8:41 PM

@Chris H:

http://lmgtfy.com/?q=crossfit+near+los+feliz

[Sorry, couldn't resist :)]

Comment #21 - Posted by: Mike Erickson at January 3, 2011 8:47 PM

Love the shirts!

Comment #22 - Posted by: Mark at January 3, 2011 9:17 PM

kurt, sure you can get stronger with crossfit, but its goin to take longer.


sean v., lipson did not get those numbers doin crossfit. hes got a strength background, and played pro baseball.

Comment #23 - Posted by: Jorge at January 3, 2011 9:30 PM

Started a bit higher than I thought - forgot 100kg was my 1RM, not 3RM.

90,95,100 (1 rep), 90, 90

Would have done an extra set but I still felt fried. Suits me just fine. Especially with a headache from a lack of sleep - gotta love going back to work after having a looong weekend off!

Comment #24 - Posted by: David m/26yrs/169cm/78kg at January 3, 2011 9:50 PM

i can DL that .........but i have to use straps :( 425lbs is my DL MAX(no straps). I can't wait to attack this WOD tonight!!! hopefully ill be able to atleast get 175. I just started proper squats about 2 monthes ago, and i still hate them!!! ha

Comment #25 - Posted by: Christopher Hearn at January 3, 2011 9:55 PM

Crossfit Sri Ram Ashram, India
All

Uttam – 60kg/5’7”/20yrs/m
80kg-95-100-105-110kg (F)

Arvind - 66.5kg/5’7”/20/m
75kg-80-80-85-90kg

Bachendra – 65kg/5’3”/24yrs/m
70kg-75-80-80-85kg (F)

Gautam – 59kg/5’6”/17yrs/m
75kg-80-85-90-95kg

Ravi - 68.5kg/5’ 5.5”/17 yrs/m
85kg-90-95-100-105kg (F)

Vijai Raj – 61kg/5’7”/20 yrs/m
80kg-95-100-105-110kg (F)

Shubham – 59kg/5’7”/14yrs/m
30kg-35-40-45-50kg

Rajpal –50kg/5’1”/15yrs/m
30kg-35-40-45-50kg

Comment #26 - Posted by: rashmi at January 3, 2011 10:24 PM

Matt 21 & Jorge:

Yes, you can achieve those numbers doing CF, but like Jorge said it will take longer.

Look into the popular strength programs available: The Conjugate Method, 5-3-1, etc and through the discussion boards.

You can supplement these programs in with the regular wods. But remember with the very heavy stuff - rest is required, patience is mandatory.

Comment #27 - Posted by: JohnB at January 3, 2011 11:27 PM

135-185-235-255-255

Comment #28 - Posted by: TomO/44/M/200 at January 4, 2011 1:35 AM

Great pic. Love the tee shirts!

Comment #29 - Posted by: Therook at January 4, 2011 2:33 AM

95-115-135-145-155

Comment #30 - Posted by: gb 43/m/71"/185# at January 4, 2011 2:55 AM

I tried doing strength WODs + regular WODs and it burned me out within a week. I'm definitely going to be putting them in less often now.

Comment #31 - Posted by: David m/26yrs/169cm/78kg at January 4, 2011 3:04 AM

Why do people post information on here that has nothing to do with working out, or the WOD? Now, I am one of them, just saying!

Comment #32 - Posted by: Jeremy Drenning at January 4, 2011 3:45 AM

From an article on AOL about best gym chains in America:

Name: Planet Fitness
Locations: 390 locations in 40 states
Perks: Tanning beds, massage chairs, fitness equipment, and a strict no grunting allowed policy. (Offenders are shamed to silence by something Planet Fitness calls a "Lunk Alarm.")

Comment #33 - Posted by: woody at January 4, 2011 3:46 AM

OMG this picture is soooooooooo offensive. A girl lifting a girl?? thats just sooooo wrong!!! And on top of that, one girl is wearing booty shorty and a cut off, way to much leg.


Come on, i dont see any haters with these two girls "posing" together.

Comment #34 - Posted by: Brian at January 4, 2011 3:54 AM

209lbs,

Comment #35 - Posted by: Scott at January 4, 2011 4:37 AM

245x3
260x3
275x3
285x3
290x3

Comment #36 - Posted by: Shane Jensen (23/5'11"/185 at January 4, 2011 5:01 AM

95-125-135-145-150

Was I not still recovering from a migraine I might have tried heavier...

Comment #37 - Posted by: Kristina 27/5'3"/122/f at January 4, 2011 5:18 AM

M/39/185/5-10

Results from today:
Front Sqt at 5x3.
Good warm up then worked form with Dave at beginning then started adding weight in rnds of 3 reps:
135-155-185-205-225-245, called it good.

Dave had good form with the knees over toes and a strong position. Lost some lumbar curve at the bottom due to muscle tightness in hamstrings, but all in all a good lifting day...

Comment #38 - Posted by: Matt A at January 4, 2011 5:39 AM

m/33/5'9"/180

135x3
155x3
175x3
185x3
205x1 (fail)

Comment #39 - Posted by: lelliott at January 4, 2011 5:42 AM

155-170-185-200-215

Comment #40 - Posted by: Garrett Strating at January 4, 2011 5:47 AM

as rx'd
185/225/235(2)/235(2)/225
m/27/5'9/170
camp dwyer afghanistan

Comment #41 - Posted by: matt c at January 4, 2011 5:58 AM

Rx'd
205x3
225x3
235x3
245x3
255x3

Then...
Run 400m
10 Deadlifts, 245lb
12 Wall Balls, 20lb
8 Deadlifts
14 Wall Balls
6 Deadlifts
16 Wall Balls
4 Deadlifts
18 Wall Balls
2 Deadlifts
20 Wall Balls
Run 200m

Time: 11.31

Comment #42 - Posted by: JBarr 28/6'/192 at January 4, 2011 6:00 AM

Thanks Bingo. Been doing this as regularly as possible for two years and still look forward to, and learn something, from your newbie start of the year posts.

Comment #43 - Posted by: Doug at January 4, 2011 6:27 AM

yay...beatiful girls and i´m in love!!!

Comment #44 - Posted by: Rod at January 4, 2011 6:36 AM

Awesome article in the Wall Street Journal today

http://online.wsj.com/article/SB10001424052970203513204576048090528437846.html?mod=WSJ_hps_sections_health

Comment #45 - Posted by: John at January 4, 2011 6:40 AM

Wrenched my wrists the last WOD with front squats, so I totally didn't push it. Can't seem to get my elbows high enough or avoid having the bar rest on my clavicles.

65-95-105-135-145

I've watched videos and read the PDFs. Recommendations?

Comment #46 - Posted by: Jim 40/5'11"/170 at January 4, 2011 6:51 AM

Rx'd
205 across the board

Comment #47 - Posted by: Pokey at January 4, 2011 6:58 AM

The beginning of the year... my favorite time to read the Crossfit forum- @Bingo-- I love the newbie posts!!!

Elyse and friend- amazing picture :).

Comment #48 - Posted by: Maria F/26/170/5'8" at January 4, 2011 7:02 AM

Feeling little better about myself now.

245...10# PR

Recently, all strength marks have been slipping. Been getting faster though on most metcons. It's still nice to find a strength move I'm improving on.

Comment #49 - Posted by: Billy/Engine 25 38/M/210/5'9" at January 4, 2011 7:06 AM

185
205
215 (pr)
215
185

Comment #50 - Posted by: jeglit (m/39/6'4"/220) at January 4, 2011 7:33 AM

How long are people typically resting betwen sets for max effort?

Comment #51 - Posted by: keith mchugh at January 4, 2011 7:45 AM

M/41/5'8"/155

135 each set

FS still a problem for the knee, 12 months after ACL reconstruction.

Comment #52 - Posted by: Jon at January 4, 2011 7:48 AM

If you look at the "compare to" link, there is a video with Dave Lipson doing this WOD back in April. It looks to me like he actually has been getting stronger since then... So maybe you can get stronger by doing CF...

Comment #53 - Posted by: robert at January 4, 2011 7:50 AM

32/m/5'10"/223

185
205
225
230
235 (f) only got the first two reps

Comment #54 - Posted by: D Craig at January 4, 2011 8:00 AM

Fight For Air Climb is a great experience~did it last year in Hartford, CT and we are signed up again under CrossFit Relentless/033 if anyone is in the area and wants to join in.

Date is March 26 I believe.

Front Squats with hip crease below the knee

115
135
155
165
170x2

Comment #55 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at January 4, 2011 8:04 AM

255x5

Comment #56 - Posted by: Tyler Scott at January 4, 2011 8:11 AM

m/42/5'10"/175

185, all sets

Comment #57 - Posted by: cd at January 4, 2011 8:21 AM

185,190,190,195,200

Comment #58 - Posted by: cctmooney at January 4, 2011 8:24 AM

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

235 (PR)

then 75 unbroken double unders (PR)

I still am terrible at Front Squats

Comment #59 - Posted by: Steven M. Platek, Ph.D. at January 4, 2011 8:25 AM

Run/OHS/PU WOD, details there.

Comment #60 - Posted by: bingo at January 4, 2011 8:37 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 #61 - Posted by: Jason Pichie at January 4, 2011 8:55 AM

185/195/205/205/215 Ok, I suck. Just started Crossfit, but determined to improve. M/39/68"/176

Comment #62 - Posted by: Robb at January 4, 2011 8:55 AM

Hahaha, "Whooops I couldn't find the elevator! Could you guys run the building again?" and then Mikko runs all 31 floors (for the second time) in 2:46, at an average of 6 seconds per floor... the man is inhuman.

Comment #63 - Posted by: GSkell at January 4, 2011 8:57 AM

as rx'd 235 of good depth...working on form


3 years ago today i was involved in a bad accident that left me in a coma for 6 days. when i was done with rehab my physical therapist strongly recommended that i exercise routinely involving cardio cuz it gets the blood flowing to the brain. Glad i found Crossfit

Comment #64 - Posted by: Castillo m/20/159 at January 4, 2011 9:00 AM

135
185
215
225
225

Comment #65 - Posted by: lewis at January 4, 2011 9:01 AM

as rx'ed
225
230
235
240
245

Comment #66 - Posted by: jshep 25/6'1/210 at January 4, 2011 9:03 AM

135-155-175-195-205

Comment #67 - Posted by: SB at January 4, 2011 9:07 AM

2011-01-04:221 (135X12)
2010-04-28:214 (135X10)
2009-11-30:210
2009-09-15:195
2009-06-23:190
2009-05-04:185

Comment #68 - Posted by: gs at January 4, 2011 9:16 AM

95
115
135
155
175
185

Technique needs work

Comment #69 - Posted by: Lackenbach at January 4, 2011 9:24 AM

HQ:

It would be great to throw in more beginners doing WOD's, or scaled WOD's. Seeing the fire breathers is great. But it would be great to see more newbies struggle through.

Thanks.

Comment #70 - Posted by: WalterMitty at January 4, 2011 9:25 AM

Question:

For the front squats, is it better to do them in the "rack" position of a clean, or the standard arms cross position?

I am able to do more weight in the standard position, but I heard the clean position will carry over to better power clean performance and wrist flexability.

Thanks!

Comment #71 - Posted by: KnSTL at January 4, 2011 9:34 AM

#64 Castillo

Awesome, keep coming back. I am sure that it has not been easy.

Comment #72 - Posted by: A Cochran at January 4, 2011 9:48 AM

did Mikesgym.org workout today in place of front squats, front squats are a staple in these. added this progam to these mainsite wods.

Comment #73 - Posted by: Troy at January 4, 2011 9:52 AM

185,195,205,215,225f

Comment #74 - Posted by: mike d 146 5'7" 35 at January 4, 2011 9:52 AM

177, 207, 217
Out of time, had to double up w/ 'Jack' afterwards.

Comment #75 - Posted by: Jette 41/M/5'11"/175 at January 4, 2011 9:55 AM

No comments on Mikko and Christy (and Juha) running 31 floors as a pre-run for the 2011 Fight For Air climb? Mikko made it in 2:46, Juha in 3:06 and Christy in 3:11! Frickin' impressive!

If you don't know about the event...it's going on around the country in different buldings and arenas in February and March. Click the link and you can click your way to your town. In Denver we're climbing the Republic Building which is 56 floors. Seeing that we're the mile high city, our ending height is 5780-ish feet (the building is about 700').

If you're in the Denver area and either training out of your garage or your box isn't participating (tell them to!) and you'd like to run with other CrossFitters you're more than welcome to join the CrossFit Dominion team! Click on the join team link and we're in the existing company drop down.

Comment #76 - Posted by: Denver5oh at January 4, 2011 9:58 AM

Did the Fight For Air Climb in Dallas last year but it was a much taller building! FIFTY-THREE FLOORS. Fastest guy was up in 6:20

Comment #77 - Posted by: Mark at January 4, 2011 10:00 AM

155-165-170-175-175

Comment #78 - Posted by: james.patrick [M/48/66"/135] at January 4, 2011 10:05 AM

Front squats, hip below knee:

135
155
175
190
200(2)

Comment #79 - Posted by: Kevin C. (M/51/5'11"/170) at January 4, 2011 10:13 AM

245
255
265
270(PR?)
240

Comment #80 - Posted by: GBNT at January 4, 2011 10:15 AM

270 tie PR

Comment #81 - Posted by: GBNT at January 4, 2011 10:18 AM

225x3
235x3
240x3
245x3
255x2 (failed on rep 3) I'll get it next time!

Comment #82 - Posted by: Ronnie Oswald at January 4, 2011 10:20 AM

135, 185, 225, 235, 245 rx'd

Comment #83 - Posted by: Ted - Ocala, Florida (35/190/6'1") at January 4, 2011 10:26 AM

135/155/165/175/180/185/205

Comment #84 - Posted by: preacherman at January 4, 2011 10:34 AM

x3 @ 135
x3 @ 205
x3 @ 215
x3 @ 225
x3 @ 235

Coming off a back injury a lil more than 2 weeks ago, I think I did pretty decent, prolly could have gone more I'm sure.

Comment #85 - Posted by: Tim at January 4, 2011 10:38 AM

155, 175, 185, 195, 195(x2),185

195 is a 3 rep pr

M/43/6'/200

Comment #86 - Posted by: flyman at January 4, 2011 10:40 AM

27/m/5'11"/208
260-270-280-290-305

Comment #87 - Posted by: Nickosaurus at January 4, 2011 10:41 AM

85-90-100-115-125(f)

Comment #88 - Posted by: em :) at January 4, 2011 10:41 AM

Hip crease below the knee is a good standard as far as bare minimum depth and if you are starting out, but your goal should be as deep as possible.
Meaning as deep a squat as you can do while maintaining good body positions. Don't limit yourself to hip crease below the knee because when you catch a heavy clean that wants to pin you to the floor and you have never experienced that depth, i.e., hamstrings to calves or ass to ankles, you will never make the lift and you will never understand why. The only way to do this is to lift to the fullest depth your flexibility and strength allows. Below are good examples of front squats and depth.

http://www.youtube.com/watch?v=aDe0fHym7Zw&feature=related

http://www.youtube.com/watch?v=jiZNX9tCuEg&feature=fvsr

Comment #89 - Posted by: Kevin_P at January 4, 2011 10:44 AM

245
265
275 pr

Comment #90 - Posted by: B-Mo M/6'/190/33 at January 4, 2011 10:52 AM

205
225
245
265
290(pr)

Comment #91 - Posted by: Jonblaze at January 4, 2011 10:53 AM

135
145
145
145
145

new to front squats so focused on form and depth, feels good after all those squats yesterday

Comment #92 - Posted by: Tim at January 4, 2011 10:56 AM

185 lbs
225
245
265
275

Woot!

Comment #93 - Posted by: Ripp DeCut at January 4, 2011 11:00 AM

Me: M/5'10"/183lbs/16%BF

Warm Up: Greg A's Warm Up and Bergener warm up with a dowel.

WOD: Front Squat

10x45lbs WU
6x135lbs WU
3x155lbs WU

3x175lbs
3x175lbs
3x165lbs
3x165lbs
3x165lbs

Cool Down: One Bar Muscle up.

I went down in weight on the last three sets to keep my back more vertical and the weight back on my heels more. I still need to be more upright. Tincture of Time is prescribed.

Have Fun, Train Hard,

Billy

Comment #94 - Posted by: Crossfit Billy - Olympic Crossfit at January 4, 2011 11:04 AM

45
65
95
105
125
140(PR)

Comment #95 - Posted by: brittk at January 4, 2011 11:17 AM

185, 205, 215, 225, 235

235 video @

http://www.youtube.com/watch?v=f-zfYLMbSPc

Comment #96 - Posted by: Scott at January 4, 2011 11:36 AM

205
225
245
250
255(PR)

It seems im hovering around the 250 area how can i improve my FS

Comment #97 - Posted by: Andrew m/23/203 at January 4, 2011 11:41 AM

185-195-205-215-225

m/25/6'1"/180

Comment #98 - Posted by: RyanS at January 4, 2011 11:44 AM

135, 155, 185, 205 (PR), 195

Comment #99 - Posted by: Ben 31/5'5"/145 at January 4, 2011 11:54 AM

20/m/190/6'3

155-185-205-215-215

Comment #100 - Posted by: Aric D at January 4, 2011 12:12 PM

150 x 3
170 x 3
190 x 3
210 x 3
230 x 3 (new PR baby!)

m/37/6'1"/210

Comment #101 - Posted by: Rough Robbie at January 4, 2011 12:20 PM

42/m/176cm/73kg

70-80-90-100(PR)-95 kg

Skitour Hirschberg, 900Hm in 1 hour 50 minutes, two and half hours car to car.

Comment #102 - Posted by: Memuc at January 4, 2011 12:20 PM

I'm so ticked off at myself. Probably could have pr'd...if I'd only checked my stats before I went!

135,185,205,225,275

Comment #103 - Posted by: bill/51yo/72"/207 at January 4, 2011 12:34 PM

205-225-245-265-275(x1)

Comment #104 - Posted by: Devin D m/27/6'2''/175 at January 4, 2011 12:35 PM

3 Rounds for time
400 meters (Treadmill/had to run from squat rack, through gym, and up 2 flights of stairs and then back, so more like 425 meters)
OHS 65#
21 butterflies

16:50

Front squat (Thought it was 7 rounds for 3)
3.3.3.3.3.3.3

115
125
135
140
145
150
155

Comment #105 - Posted by: Suzanne Traitz F/39yrs/5'4"/145lbs at January 4, 2011 12:37 PM

I scored a major performance enhancer and then set a PR.

It was K-Star's MWOD, which screwed my shoulders back into their sockets and had my back perfectly straight for the front squats.

205 up to 235, which is 10 pounds less than my single rep max set a month or two ago!

Comment #106 - Posted by: TRN III at January 4, 2011 12:44 PM

195-205-215 PR

36/M/5'7"/193

Comment #107 - Posted by: Travis at January 4, 2011 12:45 PM

225
255
265
265
265

Comment #108 - Posted by: KB 24/5'10/190 at January 4, 2011 12:45 PM

Scary huge numbers by Lipson...he's an animal.

225x3
275x3
285x3
295x1
275x3

Comment #109 - Posted by: Kevin Bania, 28yrs, 70", 175lbs, New Berlin, WI at January 4, 2011 12:50 PM

135
185
205
215-PR
205

100428- 205

Comment #110 - Posted by: Magnus 25/5'8"/160-165 at January 4, 2011 12:51 PM

-CF Warmup
-Worked on form with snatch up to 135lbs

Front Squats: 185, 195, 205, 215, 225-failed after one rep and then did it two more times...eh.
Special Forces Prep and Conditioning
-Be a effin' athlete

Comment #111 - Posted by: SillyRabbit0420 5'8"/160 at January 4, 2011 1:06 PM

80kg as rx'd

Probably could have gone heavier but wanted to focus on form and rom.

I thought 90 was my one rep max but maybe that is too light...

Comment #112 - Posted by: AGL at January 4, 2011 1:09 PM

M/43/5'11"/190

155-165-175-180-180

Comment #113 - Posted by: nutfam at January 4, 2011 1:19 PM

90,100,110,120,120 kg

Comment #114 - Posted by: Mickop at January 4, 2011 1:22 PM

155-185-205-225-245

Comment #115 - Posted by: Efelis at January 4, 2011 1:29 PM

115,125,125,135,135

2k row, 8:15

HSPU static work

Comment #116 - Posted by: Jacek at January 4, 2011 1:31 PM

225-275-295pr-225-225

Comment #117 - Posted by: albino at January 4, 2011 1:32 PM

M/20/6'0/186

135-205-225-235-245 (PR)

Comment #118 - Posted by: Jack at January 4, 2011 1:33 PM

5 months Post Op Rotator cuff surgery
Front squat 5 sets of 3 reps
Worked up to 115# for all 5 sets (shoulder flexibility issues)
M/53/72"/217

Comment #119 - Posted by: Pete In Sun City at January 4, 2011 1:40 PM

100-105-115-125-130

Comment #120 - Posted by: Bawdymonkey at January 4, 2011 1:42 PM

front squat-185-205-215-225-245x3
Back Squat-275x5
OHS-185x3

Comment #121 - Posted by: Shaw at January 4, 2011 1:54 PM

205
225
245
225
225

Took this one a little easy today to avoid any injuries. Tried to have perfect form - sit way back on the heels, so there was no chance to roll onto the balls of my feet (calf); and keep the midline tight and the elbows high so I don't round my thoracic spine (back). Anyway, pleased with this - only 10 pounds off my PR. 225 felt good, the elbows started to drop a little on 245, so I backed down.

Finished with a dynamic bench workout 10x2 at 175 (70% 1RM), on the minute.

Comment #122 - Posted by: Mel/37m/5'10"/175 at January 4, 2011 2:04 PM

110103 Rx'ed

21:18

Comment #123 - Posted by: Quinn McCutchen M/41/150/5'10" at January 4, 2011 2:04 PM

M/24/6'1"/180

155-185-215-235-255pr

Comment #124 - Posted by: upstatesooner at January 4, 2011 2:04 PM

F/40/5'4"/117
short warm up.
65
75
85
95
105

Comment #125 - Posted by: Heather Szabo at January 4, 2011 2:11 PM

M/27/5'9"/195

225-250-275-285-295 (failed 3rd rep)

Comment #126 - Posted by: Sterling at January 4, 2011 2:12 PM

Starting back into Crossfit. I modified another workout from a few weeks ago.

3 rounds of:
8 towel pull-ups
29 reps of 65 lb. Back squat
30 lb. dumbbell in each hand farmer's walk for 10 yds.

I warmed up on the bike for 5 minutes, did one round of the CFWU, and plunged in. Finished in 12:52. I had to switch to assisted pull-ups in rounds 2 & 3. Round 2: 2 normal then 6 assisted with 70 lbs. Round 3: 2 normal then 6 assisted at 55 lbs.

Comment #127 - Posted by: RJB7 at January 4, 2011 2:20 PM

225
225
235
245
255 (pr but ROM was off)

Comment #128 - Posted by: coyo at January 4, 2011 2:21 PM

135
145
155
170
185

This is my fifth CF WOD. I'm 7 days in! This made my wrist hurt. Not sure what I did. I've been gym rat for a couple of years, but was not happy with just lifting. These workouts are crazy. I'm really sore and loving it!!

Comment #129 - Posted by: Rob at January 4, 2011 2:23 PM

m/38/5'10"/170lb

115
135
155
175
185

Comment #130 - Posted by: Steve at January 4, 2011 2:26 PM

145
160
170
185
205

Not happy I can't push my bodyweight. Rugby training afterwards was exhausting.

M/27/6'2/235

Comment #131 - Posted by: Charliesammut at January 4, 2011 2:26 PM

m/39/76/210

Nothing there today. 185 max. 3RM is 200#

Comment #132 - Posted by: Chas at January 4, 2011 2:36 PM

CFWU x 3. 20 hand release pushups each rd, 15 reps everything else.

185
205
215 (new 3RM PR, was former 1RM PR)
225 x 1, fail on 2nd rep (new 1RM PR)
205

Comment #133 - Posted by: Sheldon N (M/33/6'/185) at January 4, 2011 2:47 PM

185
215
230
240
250

Comment #134 - Posted by: cosmo at January 4, 2011 2:48 PM

50 double unders
CFWU x3
BWU

135-155-175-175-175

Ernest 40/M/61"/165

Comment #135 - Posted by: twiki2 at January 4, 2011 2:49 PM

25/m/185
185-205-225-225-225

Comment #136 - Posted by: Julian at January 4, 2011 3:05 PM

1) 225 X 1
2) 185 X 3
3) 185 X 3
4) 205 X 3
5) 225 X 1
6) 240 X 0
7) 240 X 0

Comment #137 - Posted by: José - M/25/5'9"/169 at January 4, 2011 3:22 PM

225-235-245-255-260 (1 rep)

Comment #138 - Posted by: therozfather. 31/M/194 at January 4, 2011 3:38 PM

155,165,175,185,195

875 total
previous 850

Comment #139 - Posted by: Ticotexas M/41/69/150 at January 4, 2011 3:39 PM

135-185-205-225-235f

Comment #140 - Posted by: greg 39/6'3"/216 at January 4, 2011 3:50 PM

135-185-205-225-235f

Comment #141 - Posted by: greg 39/6'3"/216 at January 4, 2011 3:50 PM

225-235-245-250(f)-225-225

M/28/6'1"/185

Comment #142 - Posted by: Dan F at January 4, 2011 3:55 PM

179, 189, 199, 205 new PR, 210 x 2 (f)

100505: 185PR

Everyone check out spokeo.com. A friend told me about it, and I was appalled to find out that it has ALL of my information, compiled from everywhere on the internet, despite the fact that I am not on any social networking sites! Well, I'm not sure how much of my info it has, since you have to pay to see. Nonetheless, it is SCARY that something like this exists without knowing about it. Check it out and delete your info, if you are so inclined.

Comment #143 - Posted by: Espinosa m/25/5'11"/165 at January 4, 2011 3:55 PM

M/64/182-Front squat 3-3-3-3-3 reps
116-122-155-160-160

Comment #144 - Posted by: peejay2 at January 4, 2011 4:03 PM

32yo M 175lb 5’10”
CFWU x 3, 2 HSPU, 5 pull ups, 5 ring dips per round
Front squat 45lbs x 5-5 65lbs x 5 95lbs x 5 115lbs x 3-3 135lbs x 3-3

Front squat
175lbs x 3
185lbs x 3
205lbs x 3
215lbs x 3-3
3 minutes rest per set
Foam roll after
Compared to 100428: 215lbs PR on last set

Comment #145 - Posted by: Sesoku at January 4, 2011 4:04 PM

95-115-135-115-115

Comment #146 - Posted by: John at January 4, 2011 4:07 PM

500 m Row, CFWU x 2

As rx'd
135,185,185,205,205

Comment #147 - Posted by: GrandeLSM at January 4, 2011 4:20 PM

28/M/285/6'
185
205
235
265
275

For a heavier guy, I loved the workout!

Comment #148 - Posted by: Nething at January 4, 2011 4:25 PM

275 x 3. Several attempts at 315 and 320 with failure on all of the 3rd reps.

Comment #149 - Posted by: JDisch at January 4, 2011 4:28 PM

95-105-115-125-135(PR on this WOD)

Comment #150 - Posted by: thinlizzie at January 4, 2011 4:30 PM

135-165-185-205f-x

Comment #151 - Posted by: mcdontron at January 4, 2011 4:35 PM

39M/5'10"/170#

W/U: FS, 9x1 at 45-65-85-105-125-145-165-185-205#.

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

C/D: skipped.

Tied 3RM PR at 265# (though last time I only did one set at that weight). Also did 100 single-unders between each set. 265# felt heavier than it should have today.

Comment #152 - Posted by: rjf (Since 07-20-07. WOD no. 949) at January 4, 2011 4:35 PM

115
135
165
175
165

Comment #153 - Posted by: chavez at January 4, 2011 4:39 PM

215-225-230-225-215(pounds)
Little spot on the third reps of 230 and second 225
No PR
QUESTION
Does someone know what to do to increase my strenght on front squat and back squat? These 2 movement never get better but each time i feel more solid so what the problem? my 1RM Front Squat is 245 and 1RM Back Squat is 310

Comment #154 - Posted by: J-F/20/5'9/160 at January 4, 2011 4:41 PM

m/42/6'0"/194

135
165
185
205
225

Comment #155 - Posted by: Jeff H at January 4, 2011 4:42 PM

225
245
265 (f on 3rd rep)
225
245

Comment #156 - Posted by: thesomnambulant at January 4, 2011 4:49 PM

m/26/5'7"/180lb

CrossFit Newbie (Second day)

185/185/190/205/225-PR but have to actually go heavier next time.

Comment #157 - Posted by: Mark L at January 4, 2011 5:01 PM

290
320
320
340
360

Comment #158 - Posted by: Dan 37/m/6'0/165 at January 4, 2011 5:04 PM

30/M/135

95 - 115 - 135 - 155 - 165PR

Alisha311

30/F/103

45-65-65-70-70PR

Comment #159 - Posted by: Eric E at January 4, 2011 5:19 PM

WU: Squat Clean ladder, 60sec interval
115-135-155-175-195

FSx3:

135-185-215-245-275-305x1

then 10yd shuttle runs around 4.7 sec

later,
b

Comment #160 - Posted by: brian prochaska m/34/5'8-1/2"/171 at January 4, 2011 5:20 PM

177
197
207
220
230

New PR. Happy Tuesday.

Comment #161 - Posted by: JC (M/22/5'9"/175) at January 4, 2011 5:22 PM

43/m/155
205/225 pr/205/215/215 failed on third
had a headache after this, so I have to work on breathing.

Comment #162 - Posted by: mhollis at January 4, 2011 5:23 PM

combined this with the split jerk workout from last week.

3-3-3-3-3 squat cleans w/ jerk on each 3rd rep
then did 1-1 powerclean and jerk for the last 2

135
145
155
165
175
185
200 (5lb shy of PR)

Comment #163 - Posted by: Eamon at January 4, 2011 5:27 PM

m/38/6/190
Warmup
185,195,205,205,205

f/29/501/140
Warmup
135,155,155,155,160

Comment #164 - Posted by: Jeremy A. Olive at January 4, 2011 5:28 PM

155-175-185-195-205

Comment #165 - Posted by: Dave m/5'8"/180/38 at January 4, 2011 5:38 PM

Espinosa,

Just checked out spokeo.com and like you I'm shocked at how much info they have on me!! I did not however see any way to delete my info from the site. Any suggestions??

Comment #166 - Posted by: dubby at January 4, 2011 5:41 PM

225
235
245
255
265

Comment #167 - Posted by: Marky Mark at January 4, 2011 5:49 PM

Dubby,

Click the link to your name, then copy the url from the address bar. Click on the privacy link on the bottom-right corner of the page. Paste the url on the space provided and fill in the rest.

Unfortunately, there may be more than one link to your name. If you have lived in more than one address since your cyber-life started, you may have to delete multiple links. My woman tried deleting more than one link to her name and was blocked, so we're going to try again tomorrow.

George Orwell is turning in his grave... Good Luck.

Comment #168 - Posted by: Espinosa m/25/5'11"/165 at January 4, 2011 5:56 PM

75-85-95-95-85
Not a PR day but I'm back at 'er.

Comment #169 - Posted by: Darci F/29/5'6"/145 at January 4, 2011 5:58 PM

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

WOD
95, 115, 135, 155, 175

Comment #170 - Posted by: Karl at January 4, 2011 6:00 PM

m/51/158
135x5
179x5
199x3
223x3
199x3

Comment #171 - Posted by: DAVID at January 4, 2011 6:04 PM

210

Comment #172 - Posted by: Libbie at January 4, 2011 6:05 PM

m/51/158
135x5
179x3
199x3
223x3
199x3

Comment #173 - Posted by: DAVID at January 4, 2011 6:07 PM

255
265
275
275
275

I did these sets on a 2 minute round timer. It got hard quick. Without the time constraint back in Nov 2009, I was able to get 285.

Comment #174 - Posted by: Alton 31yo, 5'11", 175lbs at January 4, 2011 6:22 PM

m/42/300/5'11"

WU
row 500
75 jacks
Front squat 45 67 111

Front squat 3-3-3-3-3 reps
144 155 166 177 188(PR)

Comment #175 - Posted by: slowweak at January 4, 2011 6:56 PM

135 - 155 - 165 - 155 - 135

Comment #176 - Posted by: Jon R. at January 4, 2011 7:09 PM

95-125-135-145-150

Recovering from yesterday night's migraine still...would have attempted heavier had I not had it still lingering!

Comment #177 - Posted by: Kristina F/27/5'3"/122 at January 4, 2011 7:18 PM

No access to weights.
Went to beach and found a guy working out, had two 25# db. Wanted to go for a run and asked me to watch his equipment. In exchanged I used his db.

So improvised wod
2 25# db squats, front squat position 100 reps.
1 25# db overhead squats 100 reps.
2 25# db walking lunges 200 steps.

about 25 minutes.
awesome.

Laura f/48/5'7/155

Comment #178 - Posted by: power-girl at January 4, 2011 7:19 PM

F/40/5'6"/145

WOD's at 25% this week, so did a mini Murph from 101231

Comment #179 - Posted by: mom to five at January 4, 2011 7:23 PM

1.2mi warmup on treadmill (5.8)

WUD as prescribed (first time ever doing front squats)
95 x 3
115 x 3
135 x 3
135 x 3
135 x 3

3 sets crunches

Comment #180 - Posted by: TripleT at January 4, 2011 7:30 PM

Front Squat:

135 x 3
165 x 3
185 x 3
205 x 3
215 x 1

Comment #181 - Posted by: Alfie at January 4, 2011 7:31 PM

135x3
185x3
225x3
245x3
265x3

m/22/5'11''/200#

Comment #182 - Posted by: aron at January 4, 2011 7:36 PM

185-205-205-215-225

impressive lifts Pat. way to go deep.

Comment #183 - Posted by: Ryan S 34/M/5'7"/155 at January 4, 2011 7:38 PM

My second crossfit workout ever. Starting to get used to everything, thanks due to bingo for his huge help
As rx'd:
135
155
175
175
185
with 1:45 rest between each set.
"The difference between possible and impossible is man's determination"

Comment #184 - Posted by: Nate at January 4, 2011 7:46 PM

(M/34/5'9"/165)
135
155
175
195 (previous one rep max)
215 (pr)

Comment #185 - Posted by: Blackout at January 4, 2011 7:47 PM

27/m/5'11"/180
135-185-225-245(1)-245(1)

Terrible performance. Soreness killed me.

Comment #186 - Posted by: justaman - liberty, sc at January 4, 2011 7:50 PM

185
195
205
215
225(pr)
235(pr)

Comment #187 - Posted by: mike/41/6'3"/230 at January 4, 2011 7:51 PM

110
121 (approx. not used to kg plate weights)
121
132 (approx. not used to kg plate weights)
132

Comment #188 - Posted by: danirox (f/28/5'9"/145) at January 4, 2011 7:56 PM

Got up to 235 lbs

(215 lbs last time.)

Comment #189 - Posted by: Kyle A. at January 4, 2011 8:25 PM

135 165 185 200(PR) 135

m/39/5'11"/165
Army Retired First Sergeant
Clarksville, TN

Comment #190 - Posted by: mark nash at January 4, 2011 8:50 PM

200, 205, 210, 215, 220

Comapre to:
100428 - 185, 195, 200, 205, 210

Comment #191 - Posted by: B. Rhaly at January 4, 2011 8:55 PM

CFWU x 3
1. 65
2. 95
3. 115
4. 125
5. 130
M/24/149/68"

Was definitely starting WAY low. Probably could've gone higher but I am still working up my oly lifts. Oh well, the 130 was starting to challenge me at least. Now I know where to start next time...

Comment #192 - Posted by: Andrew at January 4, 2011 9:35 PM

135, 185, 205, 225, 230

PR by 10#

Comment #193 - Posted by: Mad Max at January 4, 2011 10:37 PM

m/178cm/87kg/34y
kg
90
100
100
105
110

Comment #194 - Posted by: gepeto at January 4, 2011 10:54 PM

cfwu
(fs 45x5,135x5,225x1)

185
205
205
215
225(f)
215x1,(f)
205x1,(f)
185

Comment #195 - Posted by: Tim 34/5' 10/ 165 at January 4, 2011 11:18 PM

Worked myself up to 175.

Comment #196 - Posted by: Seigs at January 5, 2011 3:32 AM

255
260
260
260
245

Comment #197 - Posted by: Repto M/40/5'11''/220 at January 5, 2011 5:11 AM

135
155
165
165
170

Comment #198 - Posted by: Adam B | 38m | 208 lbs at January 5, 2011 6:27 AM

m/32/5'8"/170lb

185
205
225
235
235

need to work on getting below parallel

Comment #199 - Posted by: Adam Hamm at January 5, 2011 6:41 AM

155 185 205 215(1) 215(2)

Comment #200 - Posted by: mlt at January 5, 2011 6:52 AM

Made a disappointing discovery trying to do this WOD. It appears I have minimal wrist and elbow flexibility. Couln't get more than a small amount of weight into a comfortable position. Any recommendations CF Universe? Going to head over to Starret's blog later and see what I can find, but this had me down all day. Anybody have similar experiences when they first started? Did it get better? Thanks in advance.

Comment #201 - Posted by: Pat Overton at January 5, 2011 7:08 AM

CFWU X3

135
155
165
175
185 (2 reps, then fail)

Then, Tabata row.

Comment #202 - Posted by: Gerard Dawson at January 5, 2011 7:54 AM

M/33/6'3"/200

185/205/135/205/205

Prev:
185/205/215/225(F)/205


Comment #203 - Posted by: Ben S at January 5, 2011 8:13 AM

185,205,225,225,185

Comment #204 - Posted by: jh 42/200 at January 5, 2011 8:59 AM

135/185/195/205x/185

Comment #205 - Posted by: Hale at January 5, 2011 9:44 AM

So, no excuses. I'm not real good at squats. (read: AFRAID) A groin strain 2 years ago is the cause. Getting better so today was an eye opener.

125/135/145/155/180PR

A slight twinge but I feel awesome. Any and all pointers on squats, all forms, would be welcome.

Comment #206 - Posted by: Brad W at January 5, 2011 10:07 AM

m/48/177
175-195-215-225-230

Comment #207 - Posted by: Troy at January 5, 2011 10:18 AM

95/115/135/155/175
Really bad at front squats

Comment #208 - Posted by: Dan at January 5, 2011 10:26 AM

245-255-265(f)-255-255

Comment #209 - Posted by: Rusty M/30/185/5'11" at January 5, 2011 10:30 AM

32/M/185

135/155/155/155/160

Comment #210 - Posted by: SAR at January 5, 2011 11:11 AM

CFWU x3

135
155
185
205 PR
185

did Fran before this wod as a makeup

Comment #211 - Posted by: Matthew at January 5, 2011 11:18 AM

WOD As rx'd
155# all Reps
then
30 K's to E's
Was in a hurry

Comment #212 - Posted by: dyagg at January 5, 2011 11:52 AM

f/41/180/5'11"

did this a day late.

5 x 3 reps front squats. Deep.

155-175-185-195-200

Comment #213 - Posted by: JuliePlatt at January 5, 2011 12:44 PM

155/165/175/185/195
Did this after Fran. A little pain from the L5/S1 but, not until I got to 195. The Thrusters at 95#'s hurt a little more.

Depth was really deep and feet were close together.

Comment #214 - Posted by: Jim D. 50 m/165/5'11" at January 5, 2011 1:36 PM

185-195-205-205-205

Comment #215 - Posted by: M. Honcho M/32/5'10"/180 at January 5, 2011 1:45 PM

m/35/220/6'0

135/155/165/175/185

Comment #216 - Posted by: j-seal at January 5, 2011 2:11 PM

24 / M / 5'9" / 135lbs

165
(165-165-165F)
165
(165-165F-155)
(160-160-160F)

My quads were still fried from yesterday's overhead squats, so this didn't go very well. And Fran tomorrow... wow, is that gonna suck after the last two days.

Comment #217 - Posted by: BC at January 5, 2011 3:19 PM

225-245-225-225-225

Comment #218 - Posted by: controlfreak at January 5, 2011 4:11 PM

185
205
215
220
225

Comment #219 - Posted by: MarcusG 5'9" 168 at January 5, 2011 4:43 PM


135,225,285,320,340pr

Even more shaky than last time.

Comment #220 - Posted by: Kevin McClellan 49/195 at January 5, 2011 5:15 PM

205
225
235 (pr)
240 (pr)
245 (pr)

21/m/5'11"/174

Comment #221 - Posted by: Logan S at January 5, 2011 5:26 PM

195-205-215-225-235

Comment #222 - Posted by: hillmanb at January 5, 2011 5:30 PM

M/24/163

135
155
165
165
165

Comment #223 - Posted by: Yessuh at January 5, 2011 6:04 PM

M/42/180

As rx'd:

175
185
195 x 1
185
185

Pretty light weight but I was feeling pretty beat up after Murph with a weight vest the day before. No excuses though; light is light.

More better faster

Comment #224 - Posted by: Marty at January 5, 2011 6:07 PM

135#
145
155
165
170

Comment #225 - Posted by: angstadt530 at January 5, 2011 6:23 PM

115
120
125
130
130

Comment #226 - Posted by: myles456 at January 5, 2011 6:38 PM

165-175-185-195-205(pr)

previous was 175, the 205 was absolute most, i could maybe do 206

Comment #227 - Posted by: Raph at January 5, 2011 7:46 PM

M/23/70"/195#

135
145
155
165
170

Comment #228 - Posted by: Bill Gibson at January 5, 2011 7:55 PM

185
195
205
215 (f)
205

Comment #229 - Posted by: ntJ83 at January 5, 2011 8:07 PM

85lbsx3 115lbsx3 125lbsx3 130lbsx3 130lbsx2 then fail

Comment #230 - Posted by: hillmang at January 5, 2011 10:03 PM

205/225/275/295/325

Comment #231 - Posted by: amped 36/M/195/6' at January 6, 2011 5:25 AM

225
245
255
265
225

Comment #232 - Posted by: Rosie in Atl at January 6, 2011 5:39 AM

155, 165, 165, 165, 175 (pr)

and 135x3, 135x3, 135x5 annnd sprinted .25 miles to finish it off.

Good year so far!

Comment #233 - Posted by: DavisBenDavis at January 6, 2011 12:49 PM

185
195x4

as rxed

Comment #234 - Posted by: Doug Sunshine at January 6, 2011 2:59 PM

185
205
215(pr)
215
225 (failed the third rep)

Comment #235 - Posted by: GU997 M/41/185/5'10" at January 6, 2011 3:15 PM

m/42/165/5'9"

205
215
230
240
250

Comment #236 - Posted by: Richie D. at January 6, 2011 3:47 PM

m/26/215/5'11"
8@135/6@185/3@225/3@265/3@285/3@305/3@315/2@330

I hit the rack on the way down with 330# on the first rep. . AHHH!!!

Comment #237 - Posted by: J Kirk at January 6, 2011 5:25 PM

185
200
210
220
230(+35#)

Comment #238 - Posted by: bookworm at January 6, 2011 5:33 PM

135 155 165 175 185x1 175x2

Comment #239 - Posted by: David Burns at January 6, 2011 6:45 PM

155-175-185-185-185

Comment #240 - Posted by: Jeff Gebbie at January 6, 2011 7:04 PM

M/26/215/5'10"
135x8
185x6
225x3
265x3
285x3
305x3
315x3
330x2 hit the rack on the way down on the first rep

Comment #241 - Posted by: J Kirk at January 6, 2011 8:12 PM

As rx'd. 255-275-285-290-295. Makes at 275 and 295 are on youtube. Made up on 1/6.

2/3 CFWU, 135x5, 185x3, 225x1

Comment #242 - Posted by: Dale_Saran at January 6, 2011 9:41 PM

Front Squat 3-3-3-3-3
115-125-135*1-95-105

ran 2miles first, thought I would be able to do more.....

Comment #243 - Posted by: knodes at January 7, 2011 6:16 AM

front squat x 3:

205lb
215lb
225lb
235lb
245lb

245lb 01/06/2011
225lb 04/28/2010
215lb 12/01/2009
220lb 09/15/2009
225lb 06/23/2009
215lb 05/04/2009
215lb 03/25/2009
205lb 02/22/2009
185lb 01/08/2009

Comment #244 - Posted by: johnathon in seattle 29/5'8/164 at January 7, 2011 8:19 AM

65
75
85
95
100

Not heavy enough. Back having problems. Start at 85 next time.

Comment #245 - Posted by: liv4tris at January 7, 2011 8:39 AM

255
275
295
315x2
305

Comment #246 - Posted by: D. Swan at January 7, 2011 10:04 AM

Got to 185x3, last set. Very hvy after losing wt (down to ~155 now)
Previous:
5 x 185 sets
Same as previous post...5 sets x 185. PM, garage.
Last time:
185
195
205
215
225x2
Previous 205

Comment #247 - Posted by: Ajax at January 7, 2011 10:13 AM

185/205/225/235/245(f)

first time going heavy on these. just dropped 245 after doing the first one solid. gotta keep working. felt the weight pulling me a bit forward too much on 235 and 245

Comment #248 - Posted by: Jack/m/25/5'9/185 at January 7, 2011 10:38 AM

185
195
205
215
225 x 2

Pr 230

Comment #249 - Posted by: al deezy at January 7, 2011 2:57 PM

m/31/6'1/345

255/275/290/305/315 fail on third rep

Comment #250 - Posted by: Broofturker at January 7, 2011 6:06 PM

135,135,135,140,140

Comment #251 - Posted by: Jarv/m/33/6'0/168 at January 7, 2011 11:15 PM

75-80-100-105-110(f, 1 rep, not deep enough)-105 kg

Comment #252 - Posted by: Mik at January 8, 2011 9:14 PM

Regular CF warmup then some light F. squats to get going then:

175
185
195
205
215 PR by 10 lbs!!!!!

Was going to try for 220, but decided against it. I didn't want to reach too far... I don't think I'd have gotten it anyway.

Comment #253 - Posted by: Shane/32/6'/190 at January 9, 2011 1:21 PM

m/41/158
185
205
225
235(1)
230

Comment #254 - Posted by: Seth H. at January 9, 2011 3:44 PM

Completed this WOD 5 minutes after completing 110103 WOD.
95 x 3
115 x 3
135 x 3
155 x 3
185 x 3

As compared to 100428
225 x 3 (PR)


"Mrs. Miyagi"
Missed. Sick =(

Comment #255 - Posted by: Miyagi 30/m/168.6# at January 9, 2011 4:43 PM

95-115-135-145-155 (pr)

Comment #256 - Posted by: BCG at January 10, 2011 9:07 AM

PR at 165!

1/11/11 - 155 155 165 165f 155 155
4/28/10 - 115 135 135 135 135
Prior - 115 135 155 155 155 (1x on last set). Legs fried from 150 WBs yesterday.
Prior - 135 135 155 155 155

Comment #257 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at January 11, 2011 9:22 AM

WU
Front Squats 3 reps
180/190/200/210/215
M/50/195#/72"

Comment #258 - Posted by: RB at January 11, 2011 5:02 PM

1/11
3x135,155(15 min. break),175,185,185
A far cry from where I've been but a step back to it.

Comment #259 - Posted by: Mike Scott M/44/5' 10"/207 at January 11, 2011 6:17 PM

185, 205, 215, 225, 135x12

Comment #260 - Posted by: MikeyPaul/29/5.8/170 at January 11, 2011 6:57 PM

185/205/215/225/235

Comment #261 - Posted by: MNinKC at January 12, 2011 10:01 AM

135
165
195
205 (pr)
215 (pr)

...185 last time.

Comment #262 - Posted by: schinizel/m/32/5'8/150ish at January 13, 2011 7:07 AM

235
255
255
255
255

Comment #263 - Posted by: spatterson at January 13, 2011 10:53 AM

Front squat 3-3-3-3-3 reps

135-145-155-165-175

Compare to 100428

135-140-145-150-155

Right knee sore from tuck jumps and back squats from previous WODs.

Comment #264 - Posted by: Louis Herrera 51 70" 180 at January 14, 2011 7:46 AM

50/m/190

205/215/225/235/240

Comment #265 - Posted by: denob at January 15, 2011 5:56 AM

198 lbs

185, 225, 245, 295 (1 rep)

Comment #266 - Posted by: kgw at January 16, 2011 2:04 PM

185,185,205,205(pr),225 (2reps). 205 was my previous 1rep pr.

Comment #267 - Posted by: thenine/33/6'6/250 at January 17, 2011 8:46 AM

topped out at 215, then got a double at 225, both prs.

Comment #268 - Posted by: Smithy/m/50/5'10"/168 at January 17, 2011 6:20 PM

215-235-255-275-285

Comment #269 - Posted by: marty c m/48/6'/240 at January 18, 2011 6:27 AM

500m C2 Row, 2 x CFWU

115/125/135/135/145

Comment #270 - Posted by: F15E_WSO/M/48/180 at January 21, 2011 12:55 PM

185, 195, 205, 215, 225

(PR: 240)

Comment #271 - Posted by: Manchild at January 22, 2011 11:02 AM

80k, 80k, 85k, 87.5k, 87.5k PB

87.5k/192lb

Comment #272 - Posted by: zenoperegrinus at January 23, 2011 3:13 AM

275
285
290
295
295x2

Comment #273 - Posted by: MoGreene at January 25, 2011 7:13 AM

CFWUx3
45x5, 135x5 warmup
205-215-225-225-215

Matt 5x5 w/ 110
Julie 5x5 w/ 55

Comment #274 - Posted by: Doug at February 15, 2011 5:17 PM

135, 185, 185, 225, 225

Comment #275 - Posted by: JerryM at February 19, 2011 5:38 AM

CFWUx2
BWU
WOD: 205-225-250-275-315(f)-225(ass to floor)

Comment #276 - Posted by: Seth (M,32,6'3",220) at March 3, 2011 10:35 AM

EJ
M/37/167
175,185,190,195,200 didnt want to push sore back
EJ

Comment #277 - Posted by: EJ at March 9, 2011 6:57 PM

m/33/5'9"/164

135
145
155
165
175

Comment #278 - Posted by: jiggastemple at March 28, 2011 9:56 AM

135
145
155
165
175

Comment #279 - Posted by: dcyn at March 13, 2014 9:23 AM

135, 155, 175, 180, 185

Comment #280 - Posted by: William M. at November 20, 2014 6:55 AM
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