February 25, 2011

Friday 110225

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

Rob Orlando 405-425-445-465-485(x2)lbs.
Tim Burke 275-315-365-405-415lbs.
Blair Morrison 335-355-375-395-405lbs.
Mike Burke 250-300-350-375-385lbs.
Candice Ruiz 185-205-215-225-235lbs.
Post loads to comments.

Compare to 101220.

AndreCantiberos180sqftBox_th.jpg

Enlarge image

"Just got my Level 1 Certificate in Longwood, FL at CrossFit Evolution, and started my Box in the garage (180sq ft). Trained my first client today. This is my kind of lifestyle. Thanks CrossFit!" - Andre Cantiberos.


"Change" with Greg Glassman on the 2011 CrossFit Games, CrossFit Journal preview video [wmv] [mov]


"CrossFit Kids: Memory and Learning" with Dr. Jon Gary, CrossFit Journal preview video [wmv] [mov]


Rob Orlando on today's WOD - video [wmv] [mov]


"Virtuosity" by Callie Oettinger, Steven Pressfield Online.

Posted by lauren at February 25, 2011 5:00 PM
Comments

Yea!

Comment #1 - Posted by: Jacob A at February 24, 2011 5:09 PM

Where is Lipsons score?!!

Comment #2 - Posted by: Kyp Kotzikas at February 24, 2011 5:11 PM

Before somebody starts in on the gloves, I know that piece of equipment and the kurling on that bar is NASTY...Props to Andre for expanding the CrossFit Nation!!!!!!...Good luck kid!

Comment #3 - Posted by: JD at February 24, 2011 5:13 PM

ROB-O IS A BEAST

Comment #4 - Posted by: JD at February 24, 2011 5:16 PM

Holy deep squats batman!

Comment #5 - Posted by: Josh M. at February 24, 2011 5:20 PM

Rob O amazing 485 twice really? Amazing you are a beast!!

Comment #6 - Posted by: Chris c at February 24, 2011 5:24 PM

So pumped to try this next week! Today I did 5x3 deadlift no belt or straps.

365
385
405
415
420

Then "Lynne" @185lb bench (she is a shirt buster no doubt!).

UMN LOVES CROSSFIT!!

Comment #7 - Posted by: Eckers 21/M/6'/182lbs at February 24, 2011 5:29 PM

I wanna squat like Rob!

Comment #8 - Posted by: Eckers 21/M/6'/182lbs at February 24, 2011 5:30 PM

it really annoys me how a lot of you guys call "gyms"... "boxes". it's so fan boyish

Comment #9 - Posted by: matt at February 24, 2011 5:45 PM

I can’t believe Crossfit would post a pick like this, its so degrading to men. I’ve been coming to this website for over a year and I’m not going to recommend it to anyone else again, just kidding. Does it work them same for men without a shirt and girls in a bikini?

Comment #10 - Posted by: rubes at February 24, 2011 5:54 PM

B/c my bicep tendon is torn, MRI tomorrow to confirm extent I've been doing legs a lot.

Went for 3RM today and ended up getting 5 reps of 305 which is a new 5RM. Not so bad for me and I am starting to see this arm injury as a disguised blessing.. Maybe I will get that 350 or more back squat by... well whenever I get it.

Comment #11 - Posted by: Steven M. Platek at February 24, 2011 6:07 PM

Just did this about 6 hours ago...
315-335-355-365-385
m/27/185#/68"

Comment #12 - Posted by: Nathan K at February 24, 2011 6:23 PM

Something tells me I'm going to need a spotter for this one...

Comment #13 - Posted by: Craig at February 24, 2011 6:26 PM

Those abs make me jealous

Comment #14 - Posted by: blanco at February 24, 2011 6:36 PM

nice gloves guy. :)

Comment #15 - Posted by: B-Mo M/33/6'/190 at February 24, 2011 6:48 PM

Where is Rob's belt?

Comment #16 - Posted by: Andrew Chumley at February 24, 2011 6:49 PM

@ Andrew--haven't worn a belt in years.

Comment #17 - Posted by: Rob Orlando at February 24, 2011 6:55 PM

The legs feed the wolf, people.

Comment #18 - Posted by: SSG Jason White, U.S. Cavalry at February 24, 2011 6:55 PM

Getting back on the site after a long journey through shoulder surgery and I had an idea for the beloved "Games", why not have the final competitors show up for the games a about 6 am, then ask them for there shoes, take away there food, give them all sleeping bags and have them stay the night on the hard ground. Wake them up the next morning at 6 am after blowing an air-horn every hour of the night and then see how they handle that kind of stress?
"every eventuality" right?
I mean if your going to consistently use firefighters and the special forces as examples of how similar what the common man may face, as in "unknown time, number of opponents, duration, ect.", rather than the elite athelete who specializes in one form of activity why not take it even a step further. And what about a swimming portion?
Things get very different when you encounter an unknown change in the game hungry, cold and sleep deprived.
~2 cents

Comment #19 - Posted by: Daniel Anderson at February 24, 2011 7:00 PM

congrats on blair making the top five!!!

Comment #20 - Posted by: kyle at February 24, 2011 7:07 PM

Crossfit hasn't steered me wrong yet,I'm sure the Games will turn out just fine.

#19 I'm a firefighter and I've competed in the last two years of the first level of Crossfit Games. Why don't you relax bro; we're just exercising here.

Comment #21 - Posted by: DPrice/Utility at February 24, 2011 7:13 PM

Wow, great video Rob. Those squats were LEGIT.

Comment #22 - Posted by: Pat Sherwood at February 24, 2011 7:18 PM

Off subject, after reading past posts, there should be a daily "sticky" that refers to the appropriate "Exercises & Demos" link. Probably won't be as big of an issue today considering the movement, but lurking leads me to believe that it would help on most days. Discuss.

Comment #23 - Posted by: stratwood at February 24, 2011 7:29 PM

Awesome lifts Rob! It's been a while since i've seen a vid of your beastly strength on here!

Comment #24 - Posted by: Tyler M/21/170/5'10" at February 24, 2011 7:32 PM

Strong work Rob! I love the yoke as a double for a squat rack.

Comment #25 - Posted by: Mike McGoldrick at February 24, 2011 7:32 PM

sweet gloves

Comment #26 - Posted by: TD at February 24, 2011 7:33 PM

Nice big lifts Rob!

Comment #27 - Posted by: Graham Holmberg at February 24, 2011 7:41 PM

You the man Andre!

http://florida.arrests.org/Arrests/Andre_Cantiberos_4589520/

Comment #28 - Posted by: Colin at February 24, 2011 7:51 PM

Is there a CrossFit Encyclopedia or something?

I love the idea of getting the daily workout on my FB page (even if I can't always do them) but... I can't seem to make heads or tails of what they're asking me to do most of the time. :(

/trying to get back in shape after my thyroid left and didn't give notice.
//stupid thyroid.

Comment #29 - Posted by: Gilly at February 24, 2011 7:58 PM

Why would you post that #28 Colin?

Comment #30 - Posted by: tyler at February 24, 2011 8:00 PM

#29 I like the format as well, but about your other point, maybe he's not ignorant

Comment #31 - Posted by: tyler at February 24, 2011 8:04 PM

@Tyler, I hope you're right brother.

Comment #32 - Posted by: Jeff at February 24, 2011 8:10 PM

I want to know what kind of piece of euipment he is working on! Looking for something like that!! Anyone??

Comment #33 - Posted by: Scott at February 24, 2011 8:43 PM

Awesome squats Rob! Holy impressive batman. Big PR. I'm curious as to your programming; did you hit that PR after a particular "strength bias" phase or westside focus or was it all just constantly varied functional movements that got you there? How regularly do you squat heavy? Best of luck in the upcoming Games

Comment #34 - Posted by: Eric Love at February 24, 2011 8:45 PM

Did this Tuesday instead of deadlift 3-3-3-3-3. So I suppose I will deadlift instead of squat this time.

Comment #35 - Posted by: Matthew 24/189cm/101kg at February 24, 2011 8:55 PM

Crossfit Sri Ram Ashram, India

Ravi - 68.5kg/5’ 5.5”/17 yrs/m
90kg-100-110-120-125kg(f)

Rajpal –50kg/5’1”/15yrs/m
55kg-60-65-70-75kg(f)

Shubham – 59kg/5’7”/14yrs/m
55kg-60-65-70-75kg(f)

Bachendra – 65kg/5’3”/24yrs/m
65kg-70-75-85-90kg

Gautam – 60kg/5’6”/17yrs/m
60kg-70-80-90-100kg

Comment #36 - Posted by: rashmi at February 24, 2011 9:00 PM

You inspire me all the
:-) Thanks for all the nice videos and information about how to perform most exercises
But I will also continue to train in the woods and in the old garage, but do not get me wrong, I'm looking forward to watch the 2011 Games
Greg I wish you good luck with the planning of the 2011 Games and all it requires of resources
I for my part hope and could be on Level 1 in Milan in June, so I can start the long run my own little gym here in Norway

Comment #37 - Posted by: John J , Norway at February 24, 2011 9:21 PM

Rob, I know you lurk this site and yup, you are amazing to watch. I very much look forward to seeing you in the games this year. Kick @ss, you are crossfit.

Coach, I am so glad to still see video's of you. Man, I remember when you did the first issues of the journal, wow, CF has come so far since then! You are so spot on, as usual in your latest lecture. Also, I so look forward to seeing the science that is underway on crossfit. It's going to change the way that the world thinks about fitness. Thanks Coach.

Have Fun, Train Hard,

Billy
C/1/1 SFGA (retired)

Comment #38 - Posted by: Crossfit Billy - Olympic Crossfit at February 24, 2011 10:25 PM

Rob-

Great lifts but I notice I've never seen you or Lipson do a raw squat. Knee wraps are good for a LOT OF WEIGHT and in some cases it can be 70+ pounds to an experienced lifter.

It just seems like knee wraps are not in the spirit of Crossfit.

Take the knee wraps off and hit a double at 485 and that would be a decent lift.

Comment #39 - Posted by: Nikki at February 24, 2011 10:59 PM

65kg, 75, 85, 95, 105 (new PR)

IMO if Orlando and Lipson want to use knee wraps, that's their business.

I'm so sick of reading all these whinging comments on here. That's why this is the first time I've posted on here in weeks - and that's only because I PR'd today.

Comment #40 - Posted by: David m/26yrs/169cm/70.4kg at February 25, 2011 12:01 AM

225, 245, 265, 275, 295x2

Deep squats, got to work on my noodle legs.

Comment #41 - Posted by: L Shaw/6'3/200/35 at February 25, 2011 12:04 AM

Nikki knee wraps are aloud in raw powerlifting. Look up horrific squatting accident on YouTube and you'll see why we wear them.

Comment #42 - Posted by: Scott at February 25, 2011 12:43 AM

155-185-225-255-285

Comment #43 - Posted by: TomO/44/M/200 at February 25, 2011 1:52 AM

265-275-285-295-305(2)
m/32/212#/72"

Comment #44 - Posted by: Aaron Selph at February 25, 2011 2:45 AM

@sott #33
Thats the same squat rack i have in my garage. they sell them at dicks.

Comment #45 - Posted by: Colin 25/m/5'9"/185 at February 25, 2011 3:15 AM

Yeah Reebok. I live Reebok. Global CrossFit Reebok dominance. Out of the garages into the gyms. That's what it's all about.

Comment #46 - Posted by: Dave at February 25, 2011 3:54 AM

Reebok branded knee straps? Come on CrossFit make it happen.

Comment #47 - Posted by: Dave at February 25, 2011 3:56 AM

110 kg+ 2x120

Comment #48 - Posted by: Scott at February 25, 2011 4:20 AM

First time ever squating and my legs are sore.
135-145-145-145-155

Comment #49 - Posted by: Edwards M/14/5'11/161 at February 25, 2011 4:20 AM

First time ever squating and my legs are sore.
135-145-145-145-155

Comment #50 - Posted by: Edwards M/14/5'11/161 at February 25, 2011 4:22 AM

220x21- short on time so cranked out

Comment #51 - Posted by: mike d 146 5'7" 35 at February 25, 2011 4:23 AM

#21, #19, cool bro, I'm just saying with all the video out there. And the idea of considering some one to be the "worlds best", why not really take it a step further. After all I am talking about world class competition. Not the regular joe. The guys and gals out there who are willing to push it a little further. I'm not suggesting shooting guns over there head or setting anyone on fire. But what I am saying is that sleep deprivation, and fasting, being cold and tired do factor in on how someone performs physical tasks. Plus, the idea for the lack of shoes is from the original marathon when they didn't wear shoes. In a way it would be funny, sure! But also a real mental test for those top competitors. Something unexpected and unplanned for. I know some really great athelete's and like crossfit implies, there specialties don't transfer from running to things like swimming for instance.
Ideas. Just ideas. Not bashing. No offence bro! My apologies.

Comment #52 - Posted by: Daniel Anderson at February 25, 2011 4:45 AM

@ #28, I suppose that you've been perfect your entire life, never having made a bad decision. I can't stand people who feel the need to attack others to make themselves feel better. Weak.

Comment #53 - Posted by: Mike at February 25, 2011 4:46 AM

225/245/265/275/275

got the endurance on legs, just need to REALLY work the strengh part. Anyone else's back sore from yesterday's WOD???

Comment #54 - Posted by: Wrangler1 at February 25, 2011 5:03 AM

#21, #19 here. Sorry, I was just saying that in the spirit of constantly changing the types of stress we put on our bodies, that things like sleep deprivation, fasting, and lack of proper equipment like shoes, are things that effect physical performance. And it seems as though the "games" are evolving. These are just a few other factors that can be implemented in the training or competition of the elite athelete. Not the regular joe.
I wasn't trying to imply any disrespect to the athelete performing at the top level here on the crossfit site. Or saying that we fire weapons over anyones heads or set anyone on fire. But if your going to use examples of firefighters and the special forces, why not implement those types of stressors they encounter on the world class athelete?
Remember those karate classes people used to take were no one ever got hit or hurt? Now we have things like mma that show us that, "wow! someone might grab onto me and take me to the ground. i might not be able to just kick or punch them away from me? maybe i'm not as skilled as i thought?" In the same respect, how can you call someone the worlds fittest athelete when virtually all of the world class competition is on land? I mean shouldn't that title holder have to at least have the possibility of having to swim a lap or 2?
Believe me, I'm sure those athelete's at the top have thought about this. I'm sure coach Glassmen has. After all, he spends alot of his time teaching and training with some of the special forces. And those guys know stress.
I meant no disrespect. Unfortunately my sense of humor doesn't transfer well to the comments board.
My apologies if I offended anyone.
~2 cents

Comment #55 - Posted by: Daniel Anderson at February 25, 2011 5:15 AM

155/165/175/185/195 after a 5k run to start.

Comment #56 - Posted by: tracy at February 25, 2011 5:16 AM

I've personally never seen a squat rack like that break but if Rob's were to break while he was hanging from it with 485lbs he would probably get a headache. I'm sure the rack can hold much more than that anyway.

Comment #57 - Posted by: Cody at February 25, 2011 5:33 AM

315
315
325
330(PR)
335(PR)

Comment #58 - Posted by: Tyler Scott at February 25, 2011 5:36 AM

#28 Colin,

I hope that you never make a mistake and people rub it in your face for the rest of your life. Calm down it's a workout site not a place to judge others mistakes in their lives.

Comment #59 - Posted by: Aaron at February 25, 2011 5:37 AM

33/m/5'10"/220

275
285
295
305
310 (f)
225

Comment #60 - Posted by: D Craig at February 25, 2011 5:37 AM

where can I see a full pic of that squat rack?

thanks,

d

Comment #61 - Posted by: Derek at February 25, 2011 5:40 AM

m/33/5'"9/180

225
225
225
225
225

Comment #62 - Posted by: lelliott at February 25, 2011 5:42 AM

Can you go to low on a squat?

Comment #63 - Posted by: Dave at February 25, 2011 5:45 AM

That picture looks like a cover on P90X haha

m/ 18yo/ 5'9/ 180 lbs

225
275
315
365
365

hip crease below knee

squats are awesome!

Comment #64 - Posted by: Harlan at February 25, 2011 6:00 AM

“My feeling about technique in art is that it has about the same value as technique in lovemaking. Heartfelt ineptitude has its appeal and so does heartless skill; but what you want is passionate virtuosity.”-JOHN BARTH

Comment #65 - Posted by: mario a at February 25, 2011 6:14 AM

WOW...Seeing that sight just made my heart sink. Thanks for blowing my spot up Colin. I can only pray this doesn't effect my name in the local Crossfit community. It is sad what people would do when they get in hard times. I know that trying to take the easy way out isnt it. We live and learn. But Im glad I stumbled upon Crossfit in this whole learning process we call life. Squat Rack is on clearance at Dick's Sporting Goods. Found it when someone was trying to flip it for $350 on CRAIGSLIST. Did the research and BINGO, $250 on clearance. Ooo and yes the pull-up bar is rough on the hands.

Comment #66 - Posted by: Andre at February 25, 2011 6:14 AM

@ 28
Andre is quoted "This is my kind of lifestyle" as if to imply CrossFit has opened his eyes to something greater in life. Reborn, if you will. His ephinany like mine was that by helping others we, in turn, better ourselves. He is on the path toward recovery, success and virtuosity.

Comment #67 - Posted by: mario a at February 25, 2011 6:19 AM

Good job Rob! Very impressive. Good call not attempting a third rep on your last set. Bill Pearl teaches that you should not train to failure as part of your plan. His philosophy is that "when you train to failure, you are training yourself to fail." since CrossFit is all about being fit for life, it only makes sense to train to win.

Comment #68 - Posted by: Jeff at February 25, 2011 6:21 AM

M/38/5'10"/194lbs

215-225-235-245-255

~Never Quit!

Comment #69 - Posted by: Playoff Beard at February 25, 2011 6:31 AM

Amen @Tyler.

135-185-205-205-215 Really working at getting deep into the squat. Very impressive lifts, Rob.

Comment #70 - Posted by: Jim 40/5'11"/170 at February 25, 2011 6:33 AM

Great lifts, Rob! Love it.

Comment #71 - Posted by: Denise Thomas at February 25, 2011 6:35 AM

245-255(2)-235-235-235. Not much sleep. Feeling tired and run down.

Comment #72 - Posted by: hillmanb at February 25, 2011 6:36 AM

F/40/5'6"/150

85-120-130-140-150

Comment #73 - Posted by: mom to five at February 25, 2011 6:50 AM

m/36/165
225/245/265/285/300

Comment #74 - Posted by: j. galt at February 25, 2011 6:59 AM

M/43/5'11"/190

185-205-215-220-225(2)

Comment #75 - Posted by: nutfam at February 25, 2011 7:02 AM

@Andre: keep doing your thing. No need to explain yourself to anyone on the forum. It's more lame for someone to actually Google someone and post findings unrelated to CrossFit. Sounds like a jealous hater 'cause you made main page and have a 12-pack of abs.

Comment #76 - Posted by: Mark_V at February 25, 2011 7:03 AM

6 months Post Op Rotator cuff surgery
Kettlebell snatches 20 kilo
Light squats
53/m/6’/215

Comment #77 - Posted by: Pete In Sun City at February 25, 2011 7:10 AM

Jeff, I don't know if you are just trolling for hate or what but your comments, if sincere, do nothing to promote faith and just invite ridicule. God is love bud, not for you to judge where someone else is in their walk.

Comment #78 - Posted by: Doug 6'6"/260/40 at February 25, 2011 7:21 AM

Timmy!!!!!!!!! NICE ;)

Comment #79 - Posted by: Denise Thomas at February 25, 2011 7:25 AM

Great work Andre! Do work and focus on that client! Make him or her a success and great things will follow. CrossFit has got your back bro.
Colin= hater. Maybe he sent in alot of pics but never got posted up :)

Comment #80 - Posted by: danlau at February 25, 2011 7:27 AM

i was wondering if anyone on here has hit the "wall". I have been doing this for almost 2 years, and it has been amazing, for the last 4 or 5 months i have been doing the 5-3-1 system with the wods. Now i have been on point with nutrition, and rest but now i just suck. I can't seem to get the times or weights i was hitting. I am worried about over training but is there anything i can do??

Comment #81 - Posted by: jt at February 25, 2011 7:31 AM

M/37/5'11/211

155
185
205
215
205

PR has been 225 but I know my depth hasn't been this low...so kinda starting over with better depth.

Comment #82 - Posted by: Keith M at February 25, 2011 7:33 AM

315,315,335,335,335

Comment #83 - Posted by: B-Mo M/6'/190/33 at February 25, 2011 7:37 AM

You never know, maybe Andre will become the next Peter Egyed or Nick O’Malley - or not, who knows.

Comment #84 - Posted by: Ron Murray at February 25, 2011 7:51 AM

M/38/170/5'10"

195
205
215
225
230

Comment #85 - Posted by: Steve Muggridge at February 25, 2011 7:57 AM

275x3
300x3
320x3
330x3
340x3

Exactly what I came in wanting to get. 340 is a new 3RM by 15 lbs.

Comment #86 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at February 25, 2011 8:07 AM

straight up lawlz at someone telling Rob how to lift in the spirit of CrossFit. I love reading the mainsite!

Mr. Orlando you do good things sir, power on.

Comment #87 - Posted by: Ron Murray at February 25, 2011 8:09 AM

190-200-210-220(x2)-220(x1)

Comment #88 - Posted by: Townsend m/27/5'8"/140 at February 25, 2011 8:18 AM

M / 6' / 173 / 24

225 245 265 285 (f 1) 225

Need to work on my leg explosiveness. Just hard while also training for triathlons.

And @40, Nikki, you have no clue what you're talking about. Rob is a freaking animal, and lifting that heavy is insane. To go that heavy WITHOUT knee wraps is insane. I also noticed you didn't post any weights for your lifts. Perhaps embarrassed that the person youre talking smack to lifted 2x what you lifted? Put up or shutup.

Rob, strong lifts sir. Keep doin what you do.

Comment #89 - Posted by: Hunter Leo at February 25, 2011 8:21 AM

Rob, you are a beast. Nice work dude.

Comment #90 - Posted by: Playoff Beard at February 25, 2011 8:21 AM

I agree with #88 and #92, lmao at people calling out Rob O. for the knee wraps. Always one of my favs Rob, keep it up man. I'm working to just deadlift once what you can squat 3x...

Thank God you didn't go for the 3rd at 485lbs tho, your spotter should not have his stance squared up to you, he woulda gone down with you, or done some sort of split spot once he realized....haha

Comment #91 - Posted by: Mittloaf at February 25, 2011 8:35 AM

Knee raps are cool. I use them when I max out, but I never ever were a belt. belts hurt your core strength tremendously.

Comment #92 - Posted by: keith at February 25, 2011 8:50 AM

belts make your core weak - just look at Lipson's weak core, no thank you!

Comment #93 - Posted by: Ron Murray at February 25, 2011 9:01 AM

M/56/5'9"/150

135,165, 185, 205(1), 185, 185

Comment #94 - Posted by: CBland at February 25, 2011 9:09 AM

back squat 3 sets of 5 at 165#
hip crease below the knee
left glute strain is coming along...slowly, but coming along.

push up challenge today- total reps in 23:00

chest to deck

TOTAL: 409 (11 better than 6 weeks ago)

Comment #95 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at February 25, 2011 9:23 AM

will hit this one later today. Rob you are super crazy, i can't even lift half that once. you are truly an inspiration. i did see that you never wear a belt comment. although i don't either, i just attended the mobility seminar and Mr. Starett said that he wears one when he goes heavy and would recommend wearing one. just some thoughts.

on a different note, i do agree with the comment above, God is love. so why don't we practice that and just love on eachother. free hugs for all, just come to colorado and you got it.

Comment #96 - Posted by: Raph at February 25, 2011 9:29 AM

Attempted Isabel as rx'd today. Max snatch is 150lbs. So each rep was a single, full squat snatch @ 135. First 10 were good. Next 5 got tough and I had some missed reps. Last 5 were so messy I had to stop at 20. All in all, I full snatched 135lbs 20 times in 55 minutes.

Comment #97 - Posted by: Chris B. 18/150/5'8" at February 25, 2011 9:30 AM

In response to those of you that took issue with my question to Rob.

A)I don't post my weights because I'm a specialist in Power Lifting and Crossfit is something I use for metabolic training. The truth is, and Rob would agree, his 485lb back squat is not a big deal strength feat even at the most novice level of Power Lifting. Kids in highschool that O-Lift hit these numbers raw (no knee wraps). I'm not talking about super heavy weight either. Same size guys.

B)Knee wraps help you move more weight because they assist you in getting out of the hole. This is why they are banned from Raw PowerLifitng Competition. They didn't get banned because they make squatting safe....they were banned because they provide an artificial boost to your strength numbers. Just like a squat suit would.

C)He isn't just wearing them to pin his quad to his femur. He knows they help move more weight and you can get a great strength response by moving more weight. My point was that for a max lift I was surprised to see that he and Lipson always wear the knee wraps. I figured in Crossfit the standard of raw competition would be in play. Had he worn a squat suit I believe everyone would have reacted to this. Knee wraps have a similar advantage.

D) He is wearing them tight. That is why he has sweats on underneath. If you have worn knee wraps, which based on your responses I can assume you have not or you would be fully aware of their advantage, they HURT and can really dig into your skin. It is not uncommon to see blood running down a knee at power lifting competitions. You wear them tight to help you spring out of the bottom.

E)Wouldn't you like to see what their raw numbers are? Those lifts wouldn't count in raw competition. I'd like to know how strong these athletes ACTUALLY ARE.

Would you care how many pull ups Spealler can do with a band assist? No. Watching him do one hundred pull ups is AWESOME because it is him and the bar.

So, why do you care to see these squat numbers with knee wraps? It is THE SAME THING AS BAND ASSIST.

Do your homework and you'll see that the reason knee wraps were banned is because thick knee wraps worn, and utilized correctly, add 70+ pounds to your squat.

A band assist would probably add 30+ pull ups to Spealler's total....but who would care about that number?

Comment #98 - Posted by: Nikki at February 25, 2011 9:38 AM

Where are Lipsons numbers?

Comment #99 - Posted by: Catch at February 25, 2011 9:55 AM

205-225-245-265PR-275PR(2x's)
Didn't trust the spotter (my wife)enough to go for one more!

m/37/6'1"/205

Comment #100 - Posted by: Rough Robbie at February 25, 2011 10:02 AM

Did some leg extensions today, 3 x 15, then leg press 3 x 10 heavy weight.

After abs 3 x 30

Comment #101 - Posted by: Greg Glivo at February 25, 2011 10:09 AM

MIKEY B.......AWESOME!!!!!! Love the Brid'rs ;)

Comment #102 - Posted by: Denise Thomas at February 25, 2011 10:24 AM

Timmay wrote: "It's nice to see a really strong guy pick safety over bravado."

Yeah! Seeing that is going to help me keep safe.

Thanks Rob!

Comment #103 - Posted by: Keith at February 25, 2011 10:26 AM

185-205-215-225(1)-185

Comment #104 - Posted by: SB at February 25, 2011 10:37 AM

m/42/6'0"/195

275
295
315
315
315

Comment #105 - Posted by: Jeff H at February 25, 2011 10:40 AM

F/41/5'4"/117
-worked Olympic lifts, not specifically back squats.
-after, did 20 min run with Doc.

Comment #106 - Posted by: Heather Szabo at February 25, 2011 10:40 AM

225,275,285,295,305

22/m/200/5'11"
Crossfit for 1 month now

Comment #107 - Posted by: Adam at February 25, 2011 10:41 AM

changed this is up a bit...

did 15 sets of 2 squats every minute on the minute with 225#

Felt that it would better serve me and my back rather than going heavy!

Comment #108 - Posted by: chad81 at February 25, 2011 10:42 AM

205-225-245(2)pr-255(pr)-235

last time:

205, 225 pr, 230 pr, 225, 225 2 reps

255 is my 1 rep max pr.

Comment #109 - Posted by: flyman M/43/203#/6' at February 25, 2011 10:50 AM

It seems strange to me that we would have two squat (knee and hip extension) WOD's back-to-back. Especially having a 3RM WOD (high load) on the second day when those muscles haven't had sufficient recovery time.

I would seem to me that the possibility for an injury would be higher due to lack of time for those muscles to heal combined with the high loads.

I'm just trying to understand the programming here.

Thanks,

Comment #110 - Posted by: Marcus at February 25, 2011 11:00 AM

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

1. 205lbs
2. 235lbs
3. 265lbs
4. 285lbs
5. 300lbs(136K)

last time
235lbs 3x5

The 300lbs(136K) is my 1 rep max back squat. So I can 3 rep my max now.

the last set was tough. first rep was solid, second was tough, it FELT like I bent a bit but no pain in the back, third rep was solid but it took a bit of a yell the get it up. It was a great day. Thank you Lord.

Comment #111 - Posted by: NikNichols42yo 5'7'' 165lbs at February 25, 2011 11:10 AM

3 rep max
225
245
265
275
285

m/38/184lbs

Comment #112 - Posted by: DamonWV at February 25, 2011 11:30 AM

m/26/194/70''

275-275-275-275-275

that felt super heavy today. ive pr'ed at 300 for 3 ...still sore from those deadlifts on tuesday

Comment #113 - Posted by: gino at February 25, 2011 11:30 AM

95
115
135
155
175(1)

Comment #114 - Posted by: brittk at February 25, 2011 11:36 AM

I enjoyed Jon Gary's talk. In fact, I think all crossfitters, especially people who own their own gym/train at a gym should read some of the literature on the neuroscience behind exercise and cognitive development. Here's a great resource:

Spark, by Jon Ratey
http://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113506/ref=sr_1_1?ie=UTF8&qid=1298649245&sr=8-1

It is accessible to the general reader and gives a WEALTH of insight into why what we do in CrossFit is so good for us. (It also helps understand the importance of mixing the paleo and zone diets!)

Comment #115 - Posted by: Ben 32/5'5"/142 at February 25, 2011 11:42 AM

185/205/225/245/230

-needs work

Comment #116 - Posted by: Magnus 25/5'8"/160-165 at February 25, 2011 11:43 AM

165-175-185-190-190(F)-185

Comment #117 - Posted by: james.patrick [M/48/66"/135] at February 25, 2011 11:43 AM

150, 170, 180, 190, 200

First back squat in 3 months; coming back slow and easy.

Comment #118 - Posted by: mas 53/M/152 at February 25, 2011 11:43 AM

Hit a 5k w/20# vest this morning (treadmill) in 21:21 at 0300 before work, then 3-3-3-3-3 DL's on Post with a splitting headache...365 across the board. Not my best effort but my best effort today; thanks Coach and Rob O, you're a beast...keep posting vids and being YOURSELF!

Comment #119 - Posted by: Darin m/42/170 at February 25, 2011 11:45 AM

@112 Marcus, For me, yeserday's wod was entirely quad dominant, cause I catch a 40lb db snatch pretty high (read I suck at them) My quads are freaking sore, posterior chain not so much. Today, all posterior chain. Plus yesterday was very light, I personally find great utility in hitting the same area in a slightly different way on successive days just with a difference in light/heavy as it seems to make me less sore over time. Tomorrow would actually by ok in my mind to do another leg day just with air squats to get the blood flowing in the pos chain and then mix in knees to elbows to unextend that low back which is sore from all the extension in the rowing and squatting. That said, you should always feel free to do something else if your recovery requires different stuff. Everyone's different.

Comment #120 - Posted by: B-Mo M/6'/190/33 at February 25, 2011 11:46 AM

35/M/6'00/189

3x225
3x245
3x280 pr
3x285 pr
3x290 pr

Should have started heavier but very pleased with the pr(s). Last 1RM was 300#, so it's time to reevaluate that.

Comment #121 - Posted by: Dan D. at February 25, 2011 11:46 AM

As prescribed, low weights as I try to still recover from slipped disc 3 weeks ago:

3 x 135
3 x 155
3 x 175
3 x 195
3 x 225

Comment #122 - Posted by: Phil/40/5' 10"/207/Crossfit BD: 19 Sep 2010 at February 25, 2011 11:49 AM

165-175-185-190-190(F)-185

Comment #123 - Posted by: james.patrick [M/48/66"/135] at February 25, 2011 11:50 AM

135, 185, 205, 225, 135

Comment #124 - Posted by: ccraft at February 25, 2011 12:09 PM

RX'ed 225-275-295-315-325

Comment #125 - Posted by: stryder9 M/37/5'8"/155# at February 25, 2011 12:14 PM

225
275
305
330
340(pr)

Comment #126 - Posted by: Jonblaze at February 25, 2011 12:21 PM

m/32/170lb/5'8"

205-225-245-265-285

Comment #127 - Posted by: Adam Hamm at February 25, 2011 12:40 PM

Made up the dead lifts from Tuesday:

185
195
205(PR)
200
195

Comment #128 - Posted by: Carole F/52/5'6"/133 at February 25, 2011 12:44 PM

Knee wraps are not legit, and belts hurt your core strength? The mainsite is entertaining as always.

You do realize people have been lifting weights and training hard pre-crossfit, right? Do you think there is a reason why the strongest people in the world wear wraps and belts?

Comment #129 - Posted by: JfBk at February 25, 2011 12:47 PM

I AM VERY WEAK !!

89, 109, 129, 140 (F-1)

Did snatch workout this morning. Tired.

Comment #130 - Posted by: liv4tris at February 25, 2011 12:50 PM

175-200-225-250-275(pr)

Comment #131 - Posted by: Ken Mitchell at February 25, 2011 12:53 PM

27/m/5'11"/215
315-365-365-365-365(failed 3rd)

Comment #132 - Posted by: Nickosaurus at February 25, 2011 12:57 PM

155,185,195,225,225

Comment #133 - Posted by: duffy1298 at February 25, 2011 1:06 PM

135
155
175
190 (pr)
195 (f)
175

Comment #134 - Posted by: chavez at February 25, 2011 1:20 PM

115
125
130 (failed on this one when I tried to go below parallel)
125
125
All below parallel except @130

I then worked on pull ups and chin ups, and I did a 20 min ab/power w/o.

Comment #135 - Posted by: Sarah (22/121/5'4") at February 25, 2011 1:20 PM

27/m/5'11"/180
225-265-285-325(PR)-335(PR)

Comment #136 - Posted by: justaman - liberty, sc at February 25, 2011 1:37 PM

Female/132#/5'5"/45 yrs old

185
190
195
200
205x2 - failed on #3 part way up! However, 205# used to be my 1 rep max! What failed on #3 @ 205 was not the legs, but my back. After I recovered I did some deep front squats @ 135# to work on my core muscles!

Comment #137 - Posted by: Kelly Guillory at February 25, 2011 1:42 PM

Andre, I think you will find that the empty barrell is making noise for you. I didn't even recognize that pic as you. It is obvious it was a long time ago. Remember, what doesn't kill us will make us better people, and that is obvious in your situation. Awesome job getting yourself where you are now and continue on!!

Comment #138 - Posted by: curty at February 25, 2011 1:42 PM

Playoff Beard #69,

Saw you! Glad you are here.

Spent some time in the driveway with the "source code" for the virtual shoveling exercise. Enough WOD for this day, that.

Comment #139 - Posted by: bingo at February 25, 2011 2:07 PM

275
285
295
305
315

Legit depth on 315...feels good.

Comment #140 - Posted by: Mel/37m/5'10"/175 at February 25, 2011 2:16 PM

Comment #95...HOLY CRAP!!! 409.....you go girl
M/55/5'7"/180 Newbie to Crossfit and first time squatter
160 - 160-160-160-160 Was going to post that I squat like a girl, but don't want to insult the girls (ladies). Also today 32 pullups 64 push ups 64 squats in 4:15. Also 20 minutes of intervals.

Comment #141 - Posted by: Brian Saling at February 25, 2011 2:35 PM

m/18/183/5'11

Legs were a little sore after track practice in the 40 mph winds, but not too bad. Just took it a little light.

225
245
265
280
300

300 Felt pretty good. Will try to jump higher next time.

Comment #142 - Posted by: Kevin A at February 25, 2011 2:47 PM

First week doing Crossfit - had no idea how much I could squat with correct form
37/m/6'/218

3x135
3x155
3x175 - unhappy with form/squat depth
3x135 - correct depth
3x155

I think some of my issues were mental - even though I was in a squat rack, I was concerned about falling ... will need to get over that.

Comment #143 - Posted by: Tim at February 25, 2011 2:49 PM

I've been looking forward to this. My first repeat workout since I started doing crossfit in November. December 20, 2010: 225-245-275-295-
305(2 reps) Today: 265-295-295-315-315
Thank you crossfit!

Comment #144 - Posted by: Ryan S 34/M/5'7"/150 at February 25, 2011 2:54 PM

up to 270 rx'd...? I guess i tweaked a muscle in my calf yesterday. Hmm.

Comment #145 - Posted by: Ted - Ocala, Florida (35/190/6'1") at February 25, 2011 2:54 PM

135 x 5
225 x 5
245 x 3
265 x 3
275 x 1

Been a long time for back squats. Worked on depth.

Comment #146 - Posted by: Bells 38/195 at February 25, 2011 2:57 PM

m/29/195/5'11"

275
290
295
300
300- 2 Only

Then did 8 Rounds for time of:
10 Burpees
25 Double Unders

7:50

Comment #147 - Posted by: nathlete at February 25, 2011 3:02 PM

185-185-185-205-205

Comment #148 - Posted by: gb 43/m/71"/185# at February 25, 2011 3:16 PM

135,185,195,195,185
M/42/68'/168

Comment #149 - Posted by: Mike at February 25, 2011 3:23 PM

Did squats a few days ago: 5x5:
155-165-175-185-185-135

Today, finally made up Eva:

3 rds:
800 meter run
30 1 pood kb swing
30 pull ups

23:55

Laura f/48/5'7/155

Comment #150 - Posted by: power-girl at February 25, 2011 3:31 PM

205
205
205
205
205

Taking it slow after layoff. Good depth.

Comment #151 - Posted by: Ronnieboy at February 25, 2011 3:37 PM

115-125-135-145-155

Comment #152 - Posted by: thinlizzie at February 25, 2011 3:39 PM

@Power-girl

Hay them some impressive numbers! But just for info, when a lift is described as "5x5" it infers that you use the same weight for five reps x five sets. The weight you start with does not increase.

The way your lifts went would look like this: 5-5-5-5-5-5, which indicates that after each set, you increase the weight. -Not trying to be nit picky, just adding a little info for our less experienced viewers. :)

Comment #153 - Posted by: Jeff at February 25, 2011 3:41 PM

December 2010 was:
185, 205, 225, 235, 255

Today:
225, 245, 255, 265, 275 (2)F

Comment #154 - Posted by: Jdude at February 25, 2011 3:41 PM

243-243-243-265-243

Comment #155 - Posted by: LiamC at February 25, 2011 3:41 PM

245-265-305-315-325(2)

Comment #156 - Posted by: therozfather. 31/M/194 at February 25, 2011 3:45 PM

@Doug, #78

-Roger that.

Comment #157 - Posted by: Jeff at February 25, 2011 3:49 PM

I guess for me, it was disappointing to hear that there wasn't going to be sectionals this year because I was looking forward to the large competitive atmosphere. I might not be good enough to move onto regionals so to have the opportunity to compete at all was what I was looking forward to. I have started competing in other competitions which individual boxes hold and I am very thankful for these events.
That being said, I understand the need to try to make sectionals worth while to run financially. It will be interesting to see where I rank amongst all the other athletes in the world. Kinda crazy really. Good luck putting this all together because it sounds like a pretty huge undertaking.

Comment #158 - Posted by: Cheri at February 25, 2011 4:02 PM

39M/5'10"/170#

W/U: BS, 2x10 at 45-135#.

As Rx: 225-275-305-315-325#.

C/D: skipped.

Comment #159 - Posted by: rjf (Since 07-20-07. WOD no. 988) at February 25, 2011 4:05 PM

Thought I posted
160-160-160-160-160

32 pullups
64 pushups
64 squats
4:15

20 minutes of intervals

First time doing squats with weight so I won't cry to much

M/55/5'7"/180 Newbie to crossfit...This week

Comment #160 - Posted by: Brian Saling at February 25, 2011 4:15 PM

275
295
305
315
320(pr)

Comment #161 - Posted by: ferb44 189# at February 25, 2011 4:17 PM

M/38/6'3"/250lbs

Established 1RM for Bench (5-1-1-1-1)
135-185-205-225-235
Established 1RM for Powerclean (5-1-1-1-1)
95-135-155-185-205(Fail)-185
Technique and flexiblilty suck catch everything on my arms.

Comment #162 - Posted by: fitefire12 at February 25, 2011 4:24 PM

Off cycle today. Did yesterday's WOD as a make-up, time posted there. Yesterday was a rest day due to traveling, but did a WOD on Wednesday night at the hotel to make up for it.

20 min AMRAP of burpees. Got 213. Sucktastic.

Comment #163 - Posted by: Sheldon N (M/33/6'/183) at February 25, 2011 4:43 PM

M/17/165/5'11"

225-235-250-265-275

Comment #164 - Posted by: RYAN P at February 25, 2011 4:48 PM

What a hottie!

Comment #165 - Posted by: mel at February 25, 2011 4:49 PM

Kush-fit and JoefiT.

205
225
255
275
315

Comment #166 - Posted by: Kush-fit at February 25, 2011 5:52 PM

225-245-225-225-225 Really pushing depth.

Comment #167 - Posted by: M. Honcho M/32/5'10"/180 at February 25, 2011 6:14 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 2 HSPU per round
Back squat 45lbs x 5-5 95lbs x 5-5 135lbs x 5-5 185lbs x 3

Back squat
205lbs x 3
215lbs x 3
225lbs x 3-3-3
3 minutes rest per set
Foam roll after
Compared to 101220: 225lbs last two sets

Comment #168 - Posted by: Sesoku at February 25, 2011 6:23 PM

BSx3:135-135-225

275-315-355-365(no depth)-335x1-315

225x10

gymWOD:3x5 skin the cats
AMRAP ring pullups: 16 (chest to rings)
AMRAP ring dips: 23

squats felt really heavy today. Rob O is strong.

later,
b

Comment #169 - Posted by: brian p m/34/5'8-1/2"/169 at February 25, 2011 6:34 PM

155-175-185-205(pr)-225(0)

finished with 185 to get full 5

Comment #170 - Posted by: Raph at February 25, 2011 6:36 PM

BSx3:135-135-225

275-315-355-365(no depth)-335x1-315

225x10

gymWOD:3x5 skin the cats
AMRAP ring pullups: 16 (chest to rings)
AMRAP ring dips: 23

squats felt really heavy today. Rob O is strong.

later,
b

Comment #171 - Posted by: brian p m/34/5'8-1/2"/169 at February 25, 2011 6:38 PM

205-225-235-245-255

Comment #172 - Posted by: dingrr 52/m/166 at February 25, 2011 7:00 PM

295-305-315(x2)-315-335(x1)lbs.

My depth must have been way off last time, 'cause these were hard.

Comment #173 - Posted by: Sinal M/31/5'9"/215 at February 25, 2011 7:30 PM

M/65/183-Back Squat 3-3-3-3-3 reps
135-180-202-207-213 (failed on 3rd rep)
New PR, nonetheless

Comment #174 - Posted by: peejay2 at February 25, 2011 8:15 PM

sub front squats
135x3x5

Comment #175 - Posted by: Max from Jersey M/28/145/5-9 Crossfit DOB: 02/16/11 at February 25, 2011 8:16 PM

Took a couple of weeks off due to injury and sickness. Did 24 rounds of Cindy yesterday and my weak little legs were destroyed by all the body weight squats.
185-185-225-245-275(x1)
275 ties pr

Comment #176 - Posted by: Blackout (M/34/5'9"/165) at February 25, 2011 8:36 PM

M/42/5'11"/220

Did 455x3 as a dropset after attempting a heavy 1RM (510). Probably could have gone heavier if I had skipped the 1RM.

Comment #177 - Posted by: David S at February 25, 2011 8:57 PM

235-265-315-365(PR)-405(x 1)

Comment #178 - Posted by: C Bird at February 25, 2011 9:08 PM

125 135 140 145 150

Comment #179 - Posted by: hillmang at February 25, 2011 9:10 PM

I'm loving these powerlifts, keep em coming!

Comment #180 - Posted by: C Bird M/28/5'10"/215 at February 25, 2011 9:13 PM

185 195(1) 195(2) 195(2) 195

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

Comment #181 - Posted by: mark nash at February 25, 2011 10:04 PM

cfwu ,135x10

205-225-245-255-265

Comment #182 - Posted by: Tim 34/5' 10/ 165 at February 26, 2011 1:15 AM

Male 25 155

155/185/205/225/230(x1)

Comment #183 - Posted by: Modes at February 26, 2011 2:09 AM

185/195/205/205/215

Comment #184 - Posted by: Craig at February 26, 2011 5:14 AM

225/245/265/285/305/315

Comment #185 - Posted by: Dave 36/M/6'4"/225lbs at February 26, 2011 6:00 AM

135 / 165 / 185 / 195 / 185

Comment #186 - Posted by: NAMWIZ at February 26, 2011 6:30 AM

2011-02-26: 251.
2010-12-20: 241.
2010-08-29: 230, 235(f2).
2009-12-15: 230.

Comment #187 - Posted by: gs at February 26, 2011 6:56 AM

245-255-265-275-285

Comment #188 - Posted by: Nate Hemphill at February 26, 2011 7:46 AM

185, 195, 205, 215, 225
butt to box (13.5" reference), same depth/form as last time. Previous:
205 3RM

Comment #189 - Posted by: ajax at February 26, 2011 7:49 AM

225, 275, 295, 295, 315

Comment #190 - Posted by: greg 39/6'3"/216 at February 26, 2011 8:28 AM

Did this last week got...
225, 275, 295, 325, 365, (375lb 1x)

This time got..
225, 245, 265, 285, 305

Sore from running lots yesterday hopefully next time my numbers go up not down.

Comment #191 - Posted by: Tyler 18/5'10''/185lbs at February 26, 2011 8:50 AM

225-245-265-285-295

Comment #192 - Posted by: marco at February 26, 2011 9:42 AM

had some excellent form coaching, last PR 185; ?/185/195/195/195 new PR

Comment #193 - Posted by: RussA at February 26, 2011 9:54 AM

125 135 140 145 150pr

Comment #194 - Posted by: hillmang at February 26, 2011 10:11 AM

135
185
230
250
270(PR)

Comment #195 - Posted by: Kevin C. (M/51/5'11"/172) at February 26, 2011 10:26 AM

Haven't done squats in a while - didn't go over 185.

Comment #196 - Posted by: Rggr at February 26, 2011 12:51 PM

185
195 squat ot deep enough
195
205
215 (PR)
225 (F)

Comment #197 - Posted by: do1 32/5'11"/165 at February 26, 2011 12:57 PM

Rx
225-255-275-295-315

42nd birthday

Comment #198 - Posted by: Benny m/42/74"/222 at February 26, 2011 4:06 PM

135, 205, 255, 275, 290, 300(2)

Comment #199 - Posted by: Mad Max at February 26, 2011 4:32 PM

Jeff @ Work
315

Comment #200 - Posted by: Jeff & Charity Vale @ CF Snohomish at February 26, 2011 4:38 PM

BSx3: 115,125,135,145,155

Comment #201 - Posted by: Harpo m/43/145/5'7" at February 26, 2011 4:42 PM

135, 155, 185, 205, 225
done immediately after 26 Feb WOD

Comment #202 - Posted by: mlt at February 26, 2011 6:07 PM

150,155,160,165,170

Comment #203 - Posted by: myles456 at February 26, 2011 6:11 PM

m/38/6/190
255
255
255
255
260(PR)

f/29/501/140
165
185
195
195
200(PR)

Comment #204 - Posted by: Jeremy A. Olive at February 26, 2011 7:10 PM

135
185
205
225
230 (PR)

Comment #205 - Posted by: Dexter 18/6'0"/145 at February 26, 2011 7:59 PM

M/46/178
225
295
300
315
320

Comment #206 - Posted by: medic8 at February 26, 2011 8:28 PM

as rx'd

110kg

pr

Comment #207 - Posted by: AGL at February 26, 2011 9:45 PM

As Rx'd: 135/155/175/185/195

M/27/175

Comment #208 - Posted by: Joshua at February 26, 2011 10:03 PM

m/178cm/87kg/35y
kg
100
110
120
126
126x2
Good stretch of hips before WOD. Felt excellent.

Comment #209 - Posted by: gepeto at February 27, 2011 12:06 AM

100kg
120
130
135 x 2
135 x 2

Comment #210 - Posted by: Munk at February 27, 2011 2:24 AM

275/365/435/455/485

Comment #211 - Posted by: amped 36/M/195/6' at February 27, 2011 4:56 AM

275-275-275-285 (f)- 285 (f)on 3rd rep

Need to work on form

Comment #212 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at February 27, 2011 8:13 AM

225-275-315(2)-315(1)-315(1)

Comment #213 - Posted by: lucien at February 27, 2011 8:15 AM

5x185

Knee isn't in very good shape

Comment #214 - Posted by: brett_from_wylie at February 27, 2011 8:18 AM

225, 235, 265, 285, 315

Comment #215 - Posted by: Billy Wade at February 27, 2011 10:27 AM

205, 225, 245, 265, 275

(PR is 295)

Comment #216 - Posted by: Manchild at February 27, 2011 11:08 AM

43/m/176cm/73kg

85-95-102 PR -105 PR-100 (5 reps) kg

Comment #217 - Posted by: Memuc at February 27, 2011 11:33 AM

225-275x4

Focused on form. Made sure to get below parallel on every one. Next time try 315

Comment #218 - Posted by: controlfreak at February 27, 2011 11:50 AM

Front squat 5x5
85,95,105,115,125

Comment #219 - Posted by: DCE at February 27, 2011 11:53 AM

225X5-255X3-275x3(PR)-280X3(PR)-285X3(PR)

Comment #220 - Posted by: J-F/20/5'9/163 at February 27, 2011 12:01 PM

3 rds cfwu

225-255-275-295-315

Comment #221 - Posted by: NUcf m/24/5'7"/155 at February 27, 2011 12:52 PM

225/275/245/235/225

Comment #222 - Posted by: Hale at February 27, 2011 1:54 PM

205
215
225
235
245

Comment #223 - Posted by: goose M/25/6'/190 at February 27, 2011 2:16 PM

m/43/5'11"/200

Back Squat 3-3-3-3-3 reps
133 177 199 215 177

I think the 215 was OK this time. It was a bit sketchy last time

Comment #224 - Posted by: slowweak at February 27, 2011 3:01 PM

215
235
255
275
295

Got the set of 295 that I missed last August. These felt extremely solid this time.

Comment #225 - Posted by: Alton 31yo, 5'11", 175lbs at February 27, 2011 3:07 PM

forgot to log this wod that I did yesterday 2/26/11
245, 245, 255, 265, 275

Comment #226 - Posted by: Jason Crocker at February 27, 2011 3:23 PM

135-135-135-135-135 last two sets did 7 reps (need to buy more weight).

Also did pistol volume training:
3-3-3-3-3-3-3-3-3-2-2-2-2-2-2-2-1-1-1-1 = 45 reps (each leg)

Comment #227 - Posted by: James at February 27, 2011 3:28 PM

385

Comment #228 - Posted by: jdisch at February 27, 2011 3:49 PM

M/24/159

165
185
195
185
185

Comment #229 - Posted by: Yessuh at February 27, 2011 5:52 PM

M/24/159

165
185
195
185
185

Comment #230 - Posted by: Yessuh at February 27, 2011 5:53 PM

82.5
85
87.5
90
92.5

Comment #231 - Posted by: Optimistic Dan at February 28, 2011 3:06 AM

1 mile run
8:00
then
3 X 5 Squats
205#
then
30 K's to E's
then
30 Dips
then
50 Sits
then
25 Push Ups

Comment #232 - Posted by: dyagg at February 28, 2011 4:43 AM

70 x 5
80 x 5
85 x 5
90 x 5
92.5 x 3

Comment #233 - Posted by: Jack - Hitchin UK at February 28, 2011 7:45 AM

C-
worked up to 205

Comment #234 - Posted by: Jeff & Charity @ CF Snohomish at February 28, 2011 9:50 AM

185/205/225/245/255 PR by 10 pounds at Blue Flame CF

Comment #235 - Posted by: preacherman at February 28, 2011 10:35 AM

190
200
200
210

Comment #236 - Posted by: Al at February 28, 2011 11:44 AM

285
315
315
325
335

Comment #237 - Posted by: thesomnambulant at February 28, 2011 12:28 PM

Back Squats
95-135-145-155-165
1rep at 175 All squats full squats, not a lot of weight but not used to going this deep...

Volume training-Pullups 1set of 10 then 4-4-4-4-3-3-3-3-2-2-1 = total of 43. every minute on minute... 1set of 10 is a PR!!

m/45/6'4/185

Comment #238 - Posted by: knodes at February 28, 2011 1:44 PM

M/33/6'3"/200

185-205-225-225-245

Comment #239 - Posted by: Ben S at February 28, 2011 3:10 PM

135, 185, 225, 245 (2), 235

Comment #240 - Posted by: J.R. at February 28, 2011 3:14 PM

275
295
315x2 (hamstrings tight so backed off)
275
295

Comment #241 - Posted by: dsm19 M/32/6'0/210 at February 28, 2011 6:42 PM

Sets of 5.
175/205/225/230/235.

Comment #242 - Posted by: Xman at February 28, 2011 9:40 PM

315
325
335
345
345

Comment #243 - Posted by: Repto M/40/5'11''/225 at March 1, 2011 8:09 AM

As Rx'd
225,275,315,365,365
M/42/6'/224

Comment #244 - Posted by: Bill Wilhelms at March 1, 2011 8:41 AM

185x3

was at 230X3 dec 21 2009

Comment #245 - Posted by: footdoc at March 1, 2011 9:25 AM

245/265/275/285/295

last round didn't get full depth

m/36/228

Comment #246 - Posted by: Toby D at March 1, 2011 10:01 AM

215
245
250
255
260 (1) Fail
deep squats

Comment #247 - Posted by: Brian R 49/6'2/188 at March 1, 2011 3:02 PM

235
245
255
265x2
225x5

Wasn't feeling it today!

Comment #248 - Posted by: al deezy at March 1, 2011 4:07 PM


3/1/11: 135 155 155 155 155 (ITB hurting)
4/28/09: 185 205 205 (2) 185 195
9/10/08: 115 135 165 185 165

Comment #249 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at March 1, 2011 4:24 PM

135,135,135,135,135 vs
135,195,205,225,235 4/24/09
135,195,205,225,205 3/13/09

no rack, so concentrated on form. .67 mi run wu 4:39. 15x abmat after.

Comment #250 - Posted by: kevin o at March 1, 2011 4:56 PM

m/30/5'9"/152

185-205-225-245(x1)-235(x1)-225(x2)

Comment #251 - Posted by: ceaver at March 1, 2011 5:11 PM

As Rx'd.
235 x 3
245 x 3
255 x 3
265 x 3
270 x 3


"Mrs. Miyagi"
As Rx'd.
105 x 3
125 x 3
145 x 3
165 x 3
175 x 3

Comment #252 - Posted by: Miyagi m/31/172.2# at March 1, 2011 5:57 PM

As Rx'd.
235 x 3
245 x 3
255 x 3
265 x 3
270 x 3 (PR)


"Mrs. Miyagi"
As Rx'd.
105 x 5
125 x 3
145 x 3
165 x 3
175 x 3 (PR)

Comment #253 - Posted by: Miyagi m/31/172.2# at March 1, 2011 5:59 PM

M/27/165 lbs/5`8``

1º 220
2º 220
3º 242
4º 264
5º 286

i know were is my weakness...
Lest fix it!

Comment #254 - Posted by: Javier at March 1, 2011 6:11 PM

M/24/205#/6'3"

295
305
315(questionable depth)
320(Good)
325 (PR!) Had way more (5 to 10 lbs more in me)

I hate my long legs.

Comment #255 - Posted by: j514 at March 1, 2011 6:46 PM

100 - 105 - 110 (not quit low enough on the 2nd) - 110 (not quit low enough on the 3rd) - 110

Comment #256 - Posted by: Mik at March 1, 2011 7:09 PM

WOD #45 - Done on 3/1/11. Pretty happy with this result today. May have started a little heavier than I should have, but I thought I started a little too light last time.

Greg A.'s warmup
365, 385, 395, 405 (PR), 415 (PR!!)

M/42/5'11''/257

Comment #257 - Posted by: Pat Overton at March 1, 2011 9:52 PM

M/25/158 GregA-WU

225,250,265,275,285

Comment #258 - Posted by: Y. Zhou at March 1, 2011 10:03 PM

15
35
65
85
85

need to work on depth and shoulder flexibility

Comment #259 - Posted by: Gerald C at March 2, 2011 3:26 PM

225-230-235-240-240

Comment #260 - Posted by: ds at March 3, 2011 6:58 AM

M/ 37/ 132 lbs/ 5'-6"
As Rx:
95 lbs x 10
135 lbs x 10
175 lbs x 7
205 lbs x 3
225 lbs x 3
245 lbs x 3
265 lbs x 3 (wearing a weight belt)
265 lbs x 3 (wearing a weight belt)
First time going "heavy" with the basic movements in a while. I do most of the WODs Rx but haven't been back squatting or DL heavy in a long time. I was thinking that from now on for a while I think I'll be forcing myself to do at least one HEAVY day a week on one of the basic movements.. I know I can go up a lot more than 265 x 3.
I have no spotter and no safety cage, so I'm kind of flying without a net. I have to really know I can do it to go for it on heavy days. That's why I prefer 3s since you can do 2 if you're not feeling it.

Did Annie about 10 minutes after WOD and did it in a PR of 4:31 first time I really accurately timed myself. I hit the situps pretty hard. This is the first time I used my x-mas Again Faster jump rope. I like it for speed, but it coils up and it's a little annoying to get the first spin or two. I think I could probably shave of about 10-15 seconds but not much faster. I only missed a couple of DUs so mostly unbroken.. I agree with Speal that the DUs are the rest time in this WOD.
I wanted to do it the same way Speal did to see how I'd fare. First time I'm beating Speal's time. Since he's only about 10-15 lbs heavier than me I usually try to key off his results to see what a pretty optimal result would be.

Comment #261 - Posted by: Anton at March 3, 2011 9:19 AM

135
155
175
195
215(PR)

Comment #262 - Posted by: Chuck m37/5'8"/178 at March 3, 2011 7:16 PM

275 X 3
300 X 3
325 X 3
340 X 3
345 X 3

Felt good. May have pushed it with spotter but I'm happy with the effort. Knee wraps!
39/ 5'10"/ 183lbs

Comment #263 - Posted by: burns at March 4, 2011 9:42 AM

CFWU x 3

#185 across the board, usual issue

Comment #264 - Posted by: F15E_WSO/M/48/180 at March 4, 2011 12:40 PM

135
155
185
195
200

Comment #265 - Posted by: Henry M at March 4, 2011 11:35 PM

as rx'd 225/250/260(2)/225/225
m/27/5'9/165 manhattan ks

Comment #266 - Posted by: matt c at March 5, 2011 1:11 PM

M/23/70"/190#

1/4/11
225#
235#
245# (2 reps)
225#
225#

3/6/11
225#
235#
245#
245#
250# (some spotter assistance)

Comment #267 - Posted by: Bill Gibson at March 6, 2011 4:18 PM

205-225-225-235x1-205

Comment #268 - Posted by: illis m/30/170/5'10 at March 6, 2011 4:20 PM

225 x3
275 x3
295 x3
315 x3
335 x5

Comment #269 - Posted by: bill/52yo/72"/214 at March 7, 2011 12:10 PM

Yesterday:

5 rounds for time of:
35 lb. dumbbell swings, 20 reps
push-ups, 20 reps

today:
back squat:
185, 205, 215, 225, 235

Go heavier next time.

Comment #270 - Posted by: Gerard Dawson at March 8, 2011 3:28 PM

225-245-255-265(1)-255(1)

Pretty good figuring my last 1RM was 265.

Comment #271 - Posted by: Keil at March 11, 2011 3:25 PM

m/37/5'9/182
CFWU-3. Reg. Superman. Burgener. DU.
225X3 WU.
285,295,305,315,325
Could've got more from pure weight aspect but wanted to work on knees out & that was terrible last 3 sets. Really need to fix that problem. Think more focus on lumbar curve may help. Videod with phone.
12/20/10:
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
12/15/09: 275,285,295,305,315

Comment #272 - Posted by: jrm at March 11, 2011 7:34 PM

CFWUx3 (sub 3x3 pu's & 3x6 dips)

3x185
3x195
3x205
3x205
3x205

Depth and balance not too good first 1.5 sets, better in last sets as remembered what squats are supposed to feel like. Work on pushing through heels and keeping core tight, chest out.

Comment #273 - Posted by: Chris Newport at March 12, 2011 10:49 AM

88k - 98k fl - 93k - 93k - 95.5k - 95.5k

wore a belt fom 93k up.

prev 90k

Comment #274 - Posted by: zenoperegrinus at March 21, 2011 3:59 AM

185
205
225
245
265

Comment #275 - Posted by: bookworm at March 21, 2011 10:13 AM

Me: 44yo/M/5'10"/183lbs/15%BF

Warm Up: Greg A's Warm Up 10 reps per exercise.

WOD 5x3reps Back Squat

WU
135lbs x 10
185lbs x 6
195lbs x 5
205lbs x 4
215lbs x 3

WOD
225lbs x 3 for 5 sets

I am just getting back into Crossfit so I kept this WOD sane. I think that I could have done 235lbs for all 5 sets but i wanted to make sure that I did all reps with @ss to ankles, deep squats.

Have Fun, Train Hard,

Billy

Comment #276 - Posted by: Crossfit Billy at April 6, 2011 5:17 PM

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

Comment #277 - Posted by: Doug at April 25, 2011 5:07 PM

Did...
225, 315,405,455,475,495(x1)

Then I did small....that was insane ! Such a humbling experience but I'm loving it!

Comment #278 - Posted by: Dan at June 13, 2011 11:40 PM

m/33/5'9"/162

65
105
145
165
185
Bonus: 210 @ 1 rep for new 1 rep max

Comment #279 - Posted by: jiggastemple at July 15, 2011 8:57 PM

185
195
205
215
225

Comment #280 - Posted by: dcyn at October 14, 2014 3:49 PM
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