Yea!

Where is Lipsons score?!!

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!

ROB-O IS A BEAST

Holy deep squats batman!

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

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!!

I wanna squat like Rob!

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

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?

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.

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

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

Those abs make me jealous

nice gloves guy. :)

Where is Rob's belt?

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

The legs feed the wolf, people.

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

congrats on blair making the top five!!!

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.

Wow, great video Rob. Those squats were LEGIT.

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.

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

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

sweet gloves

Nice big lifts Rob!

You the man Andre!

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

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.

Why would you post that #28 Colin?

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

@Tyler, I hope you're right brother.

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

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

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

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

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

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)

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.

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.

225, 245, 265, 275, 295x2

Deep squats, got to work on my noodle legs.

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

155-185-225-255-285

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

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

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

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

110 kg+ 2x120

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

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

220x21- short on time so cranked out

#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.

@ #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.

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???

#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

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

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.

315
315
325
330(PR)
335(PR)

#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.

33/m/5'10"/220

275
285
295
305
310 (f)
225

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

thanks,

d

m/33/5'"9/180

225
225
225
225
225

Can you go to low on a squat?

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!

“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

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.

@ 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.

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.

M/38/5'10"/194lbs

215-225-235-245-255

~Never Quit!

Amen @Tyler.

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

Great lifts, Rob! Love it.

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

F/40/5'6"/150

85-120-130-140-150

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

M/43/5'11"/190

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

@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.

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

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.

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

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 :)

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??

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.

315,315,335,335,335

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

M/38/170/5'10"

195
205
215
225
230

275x3
300x3
320x3
330x3
340x3

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

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.

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

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.

Rob, you are a beast. Nice work dude.

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

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

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

M/56/5'9"/150

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

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)

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.

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.

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?

Where are Lipsons numbers?

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

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

After abs 3 x 30

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

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!

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

m/42/6'0"/195

275
295
315
315
315

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

225,275,285,295,305

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

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!

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.

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,

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.

3 rep max
225
245
265
275
285

m/38/184lbs

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

95
115
135
155
175(1)

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!)

185/205/225/245/230

-needs work

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

150, 170, 180, 190, 200

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

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!

@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.

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.

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

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

135, 185, 205, 225, 135

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

225
275
305
330
340(pr)

m/32/170lb/5'8"

205-225-245-265-285

Made up the dead lifts from Tuesday:

185
195
205(PR)
200
195

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?

I AM VERY WEAK !!

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

Did snatch workout this morning. Tired.

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

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

155,185,195,225,225

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

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.

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

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!

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!!

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.

275
285
295
305
315

Legit depth on 315...feels good.

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.

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.

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.

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!

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

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.

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

185-185-185-205-205

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

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

205
205
205
205
205

Taking it slow after layoff. Good depth.

115-125-135-145-155

@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. :)

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

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

243-243-243-265-243

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

@Doug, #78

-Roger that.

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.

39M/5'10"/170#

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

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

C/D: skipped.

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

275
295
305
315
320(pr)

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.

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.

M/17/165/5'11"

225-235-250-265-275

What a hottie!

Kush-fit and JoefiT.

205
225
255
275
315

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

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

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

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

finished with 185 to get full 5

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

205-225-235-245-255

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

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

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

sub front squats
135x3x5

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

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.

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

125 135 140 145 150

I'm loving these powerlifts, keep em coming!

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

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

cfwu ,135x10

205-225-245-255-265

Male 25 155

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

185/195/205/205/215

225/245/265/285/305/315

135 / 165 / 185 / 195 / 185

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

245-255-265-275-285

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

225, 275, 295, 295, 315

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.

225-245-265-285-295

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

125 135 140 145 150pr

135
185
230
250
270(PR)

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

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

Rx
225-255-275-295-315

42nd birthday

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

Jeff @ Work
315

BSx3: 115,125,135,145,155

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

150,155,160,165,170

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

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

135
185
205
225
230 (PR)

M/46/178
225
295
300
315
320

as rx'd

110kg

pr

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

M/27/175

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

100kg
120
130
135 x 2
135 x 2

275/365/435/455/485

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

Need to work on form

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

5x185

Knee isn't in very good shape

225, 235, 265, 285, 315

205, 225, 245, 265, 275

(PR is 295)

43/m/176cm/73kg

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

225-275x4

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

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

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

3 rds cfwu

225-255-275-295-315

225/275/245/235/225

205
215
225
235
245

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

215
235
255
275
295

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

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

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)

385

M/24/159

165
185
195
185
185

M/24/159

165
185
195
185
185

82.5
85
87.5
90
92.5

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

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

C-
worked up to 205

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

190
200
200
210

285
315
315
325
335

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

M/33/6'3"/200

185-205-225-225-245

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

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

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

315
325
335
345
345

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

185x3

was at 230X3 dec 21 2009

245/265/275/285/295

last round didn't get full depth

m/36/228

215
245
250
255
260 (1) Fail
deep squats

235
245
255
265x2
225x5

Wasn't feeling it today!

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

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.

m/30/5'9"/152

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

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

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)

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!

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.

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

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

M/25/158 GregA-WU

225,250,265,275,285

15
35
65
85
85

need to work on depth and shoulder flexibility

225-230-235-240-240

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.

135
155
175
195
215(PR)

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

CFWU x 3

#185 across the board, usual issue

135
155
185
195
200

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

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)

205-225-225-235x1-205

225 x3
275 x3
295 x3
315 x3
335 x5

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.

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

Pretty good figuring my last 1RM was 265.

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

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.

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

wore a belt fom 93k up.

prev 90k

185
205
225
245
265

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

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

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

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

m/33/5'9"/162

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