May 4, 2011

Wednesday 110504

Front Squat 5-5-5-5-5 reps

Dave Lipson: 405, 415, 425, 430, 435lbs.
Post loads to comments.

Compare to 090109.

Orlando_MotoX_th.jpg

View image

Rob Orlando at the CrossFit Sports Series MOTO X Event.


"Taking on the CrossFit Open: Part 5", CrossFit Journal preview video [wmv] [mov]


"Annie Comes to Mike's Gym: Part 2" with Coach Mike Burgener and Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]


"Working the Hollow Rock Position" with Jeff Tucker by Again Faster Equipment - video [wmv] [mov]


Highlights from the CrossFit Sports Series MOTO X Event - video [wmv] [mov]


"The Really Smart Phone" by Robert Lee Hotz, The Wall Street Journal.

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

Not sure my poor legs can handle more squats! I did May 1 WOD yesterday, then skipped the rest day and did May 3 WOD today...

Comment #1 - Posted by: Mel/38m/5'10"/175 at May 3, 2011 5:02 PM

Dave Lipson definitely needs to work on his front squat. Stop bein such a weak prick Dave. Obviously needs to squat more often. At least TWICE a day.

Comment #2 - Posted by: Ryan M. at May 3, 2011 5:06 PM

dave lipson is weak i can ront squat atleast....... not even 1/4 of his max.

Comment #3 - Posted by: steve bray at May 3, 2011 5:10 PM

Ryan M needs to work on his keyboard skills. Posting twice is not cool.

Comment #4 - Posted by: StevieC UK at May 3, 2011 5:12 PM

Dave Needs a big cup of HTFU to help him squat like a real man

Comment #5 - Posted by: James c at May 3, 2011 5:14 PM

Newest CrossFit Power Rankings posted with Week 6 results. Mikko Salo and Kristan Clever maintain the top rankings for the entirety of the Open.


http://crossfitpowerrankings.com/

Comment #6 - Posted by: Andy at May 3, 2011 5:14 PM

StevieC.. Kill yourself.

Comment #7 - Posted by: Ry at May 3, 2011 5:23 PM

Dave Lipson (full depth): 60lbs, 70lbs, 80lbs, 90lbs, 100lbs (fail)

Comment #8 - Posted by: Daniel at May 3, 2011 5:33 PM

Dave Lipson (full depth) 100lbs, 110lbs, 120lbs, 130lbs, 140lbs (fail)

Comment #9 - Posted by: RyanM. at May 3, 2011 5:35 PM

Would be interesting to see if Daniel and RyanM would kiss Dave lipsons feet if they met him or tell him he doesn't squat deep enough, because they are obviously in a position to tell him how to squat

Comment #10 - Posted by: Lozz at May 3, 2011 5:55 PM

m/37/6'3"/220
Switching days from yesterday's wod to todays. Vic versa.
Went heavy. Been awhile. But made sure to go plenty deep
Squat 135/10 185/5 225/5 275/5 315/3 335/2 350/2 365/1

Shoulder mobility is improving. Was able to get under weight better than last time I squatted. Still having shoulder, bicep, forearm pain. Better, but still there. Massage is helping.

Comment #11 - Posted by: Daniel Anderson at May 3, 2011 5:56 PM

Lipson is a beast. Destroys the FS.

Comment #12 - Posted by: JohnM at May 3, 2011 6:08 PM

Coincidentally, those are Anna's Hummingbirds that are coming to the feeder that Annie is holding.

Comment #13 - Posted by: BrianO at May 3, 2011 6:13 PM

Hi All-

Totally off subject but I need the help of CrossFitters all over the world. There is a chance I could land on the cover of Muscle and Fitness magazine but I need to show them the power of the CrossFit community. They contacted me a little over a week ago about writing a 2000 word 8 page feature article on my performance, programming, equipment, and experiences. I agreed and we did the interview and photo shoot already. To show how strong the community is we put together a 5 question, 30 second survey that will help them understand how we support our own.

If you have 30 seconds would you please fill this survey out and pass the link along to everyone you know?

http://www.surveymonkey.com/s/XS8B3Z5

Thank you in advance for your support!

Rob O

Comment #14 - Posted by: Rob Orlando at May 3, 2011 6:18 PM

One more thing---Lipson, you're a freak, brother.

Comment #15 - Posted by: Rob Orlando at May 3, 2011 6:18 PM

Absolutely Rob...and you're dang skippy...he's a an elite freak!

Comment #16 - Posted by: Jay L. at May 3, 2011 6:21 PM

SWEET Rob!! I've been a subscriber to M&F for about 5 years now, and yes I know what most CrossFitter's think about Muscle and Fitness, but I found out about CrossFit from their article called "Sweat Storm" about the Santa Cruz box.

I've been waiting since then for M&F to feature more CrossFit, seeing as their name includes the word "Fitness" as well as muscle.

I'm stoked for more integration!

Comment #17 - Posted by: Sean Jacobs at May 3, 2011 6:25 PM

Rob O on the cover of Muscle and Fitness! I am going to buy at least 2 copies: 1 for the bathroom and 1 to put on my hope-chest.

@ #11, Lozz, no one, I repeat NO ONE would ever kiss Dave's feet they are possibly the ugliest things i have ever seen.

Nice job on the front squats Lippy.

Comment #18 - Posted by: James H. at May 3, 2011 6:49 PM

James H--truer words have never been spoken.

Comment #19 - Posted by: Rob Orlando at May 3, 2011 6:55 PM

Lol I'm no foot model myself

Comment #20 - Posted by: Lozz at May 3, 2011 6:59 PM

435 for 5 reps? WTF ok it is now official I am hanging up my Nike lifting shoes, ooops I mean Reeboks....Dave huge respect absolutely phenomenal numbers!

Comment #21 - Posted by: Chris C at May 3, 2011 7:09 PM

Everyone needs to fill out that survey to get Rob on the cover of M&F. Common there hasn't been a guy with hair on his chest on that cover...maybe ever! Not a better rep for real fitness either. We love you bud.

Comment #22 - Posted by: Dave Lipson at May 3, 2011 7:36 PM

Dave Lipson is an ANIMAL

Comment #23 - Posted by: John Rossi at May 3, 2011 8:04 PM

#1 I did the same thing and my legs are screaming at me! Bring on the pain haha.

Comment #24 - Posted by: Nick at May 3, 2011 8:17 PM

Good for Annie for keeping her priorities straight and separate - studying medicine and keeping up with WODs is a fine mess...

Comment #25 - Posted by: Elise at May 3, 2011 9:20 PM

Really enjoyed throwing down at the MotoX. Damn fun. I am mildly disappointed I was the only one that rode in on a bike. As a complete non-conformist with my own black biker leather, I was not able to find myself in any vids but I got pics of all you guys and had an excellent time.

Much better than riding to Laughlin for the river run. Hope to do it again next year.

Comment #26 - Posted by: Sid at May 3, 2011 9:41 PM

m/45/185

225-5 sets

Comment #27 - Posted by: cosmo at May 4, 2011 3:06 AM

60-70-80-90-100 kg

Comment #28 - Posted by: Mik at May 4, 2011 5:00 AM

Good luck Rob. That will by the first Muscle & Fiction I've bought in 20 years.

Comment #29 - Posted by: Clayton at May 4, 2011 5:19 AM

Tony Horton calls "hollow" the superman banana exercise. p90X isn't so bad after all.

Comment #30 - Posted by: Mike at May 4, 2011 5:47 AM

Finished with 176 lbs

Comment #31 - Posted by: Filip at May 4, 2011 5:54 AM

85-95-105-110-125(f on 4th rep)

Then, 67 burpees for day 67 of my 100 day burpee challenge.

Comment #32 - Posted by: Sarah (f/22/5'4"/123) at May 4, 2011 6:28 AM

225x5
245x5
265x5
280x5
290x5

First time ever doing a 5RM on this movement, very happy with what I got here. 290 was my 3RM.

Finished with 100 double unders

Comment #33 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at May 4, 2011 6:43 AM

95-115-135-155-185f

Only managed to get deep enough on first rep of 185#. Last one wasn't very good. Next time start at 115 and build from there.

Comment #34 - Posted by: Jim 40/5'11"/165 at May 4, 2011 6:47 AM

135-155-175-185(x2)-175

Comment #35 - Posted by: Townsend m/27/5'8"/140 at May 4, 2011 6:53 AM

That article on the smart phone lost some credibility when it mentions that a study identified how cell phones highlighted a cultural split in Belgium. That cultural split has been well known by a number of social scientists since... well... forever. Looking at it from 50k feet... to many "studies" today are attributing everything to anything. We need to stand back and reassess.

Comment #36 - Posted by: chris at May 4, 2011 7:10 AM

135-155-175-185-190, nice and deep.

Day 29 of 100DBC.

And 1RFT: 40 pushups, 20 KB swings 1.5 pood, 10 pull-ups, run 400 m, 10 pull-ups, 20 KB swings, 40 pushups: 11:50

Comment #37 - Posted by: Alan H. in Kabul at May 4, 2011 7:18 AM

135
185
205
215
225

M/38/187#/5'8"

Comment #38 - Posted by: DamonWV at May 4, 2011 7:36 AM

F/40/5'6"/150

85-95-105-115-120

Comment #39 - Posted by: mom to five at May 4, 2011 7:37 AM

are squats two days in a row a good idea? i'm thinking focusing on a different group would be better

Comment #40 - Posted by: Adam at May 4, 2011 7:48 AM

m/34/6'4"/213#

175
175
175
175
175

Weak. My legs are shot from the last few days.

Comment #41 - Posted by: dan m at May 4, 2011 7:51 AM

Did Sunday's wod on Monday. This is day 3 of squats. My legs are toast.

BRING IT!!

Comment #42 - Posted by: Jdude at May 4, 2011 7:57 AM

Taking a rest day. Still not recovered from 110501. Lower back and hamstrings finally loosening up some but, still super sore. I believe that I am risking injury if I attempt this today.

Comment #43 - Posted by: Maty at May 4, 2011 8:00 AM

Carole
F/52/5'6"/133

75
80
85
90
95

Kevin
M/52/5'11"/172

95
115
135
155
175(PR)

Comment #44 - Posted by: Kevin C. (M/52/5'11"/172) at May 4, 2011 8:16 AM

M/42/255#

On the road, so limited to the DBs at the Westin.

Did 100# x 8reps x 7 sets on the minute, nice and low (but still not low enough). Clearly need to work on my hip flexibility and maintaining the lumbar curve at depth.

EW

Comment #45 - Posted by: Eric at May 4, 2011 8:44 AM

gotta ask, am I the only one who thinks its INSANE to be doing backsquat, OHS and FS all in four days? seriously guys, is there any programming involved here or does he just throw exercises in a hat and see what comes out. i love a lot of what crossfit does, but this is just dangerous

Comment #46 - Posted by: james at May 4, 2011 9:17 AM

Explain how squatting is dangerous....

Comment #47 - Posted by: Starr at May 4, 2011 9:25 AM

135-155-165-175-185

Comment #48 - Posted by: Auvie at May 4, 2011 9:27 AM

m/41/156
5x5 Front Squats:
155-170-185-205-215(f)

Comment #49 - Posted by: Seth H. at May 4, 2011 9:30 AM

Done Rob....Good luck!

Comment #50 - Posted by: Mark G at May 4, 2011 9:34 AM

45-95-135-185(3)-155-175

Comment #51 - Posted by: ccraft at May 4, 2011 9:36 AM

squatting, done right, is the single best weighted exercise known to man. but doing three variations in four days prevents any benefit. remember that muscles get stronger through a combination of stimulus and RECOVERY, not just being bashed into the ground. plus repeated spinal loading is a huge strain on the lower back. this just seems to be an invitation to strain or pull something, at best. i'm happy to e proved wrong if somebody knows better, but this really looks crazy

Comment #52 - Posted by: james at May 4, 2011 9:38 AM

135, 145, 155, 175, 185 (f) x 3

It is easy to hate and it is difficult to love. This is how the whole scheme of things works. All good things are difficult to achieve; and bad things are very easy to get.~Confucius

Comment #53 - Posted by: Espinosa m/26/5'11"/165 at May 4, 2011 9:40 AM

145-165-185(f-4)-175-185(f-1)

first time doing this wod. my back is still destroyed from yesterday's wod. i hate ohs.

Comment #54 - Posted by: aermio m/32/5'7"/150 at May 4, 2011 9:47 AM

No rack at home, had to clean every set from floor. Did 5 rounds of max front squat at 165lb.
8 8 7 7 5. Not quite as heavy, but still a good workout, plus got some semi heavy cleans in on each first rep.

Comment #55 - Posted by: ScottMacArthur at May 4, 2011 9:54 AM

James, #46-Then don't do it.

Comment #56 - Posted by: ScottMacArthur at May 4, 2011 9:55 AM

ok, I'm sorry if my first comments came off as preachy or ranting. could someone please explain how this series of workouts makes sense in terms of a training program?

Comment #57 - Posted by: james at May 4, 2011 10:01 AM

I'm with Mel on wondering if my legs can handle this one....

I went hiking May 1st, so I also did the 5/1 WOD on the 2nd, and then did a 12 mile bike ride with the 5/3 WOD yesterday. 3 days in a row of squats plus riding my bike is a killer!

Comment #58 - Posted by: James at May 4, 2011 10:08 AM

Once again, both of the tiny "gyms" were closed, so I did a 30 min. run on the beach. Vicente Guerrero, Baja.

Fantastic work Carole and Kevin.

Comment #59 - Posted by: mas 54/m/155 at May 4, 2011 10:10 AM

Rob, survey completed brother, now I'm gonna go and work up to half of what Dave Lipson did for front squat.

Comment #60 - Posted by: John Thomas at May 4, 2011 10:15 AM

135/185/155/165/175

Comment #61 - Posted by: Magnus 25/5'8"/160 at May 4, 2011 10:23 AM

125,175,195,215,215
did back squat on last set of 215, wrists were shot
happy that I can finally rack it

Comment #62 - Posted by: cort at May 4, 2011 10:26 AM

ScottMacArthur, #54: James (now #52) raised an excellent point. And while you may (or may not) be correct to suggest he not do it if he's concerned, that sort of misses the point. James provides a good caveat for others, who may not be experienced, to consider prior to doing the WOD. There's nothing wrong with that and it doesn't make him a "hater".

Comment #63 - Posted by: Ted at May 4, 2011 10:38 AM

CFWU x3

135
165
175
185
185

Comment #64 - Posted by: Matthew m/30/6'2"/175 at May 4, 2011 10:45 AM

m/28/150/5'7
135x5
185x5
185x5
185x5
185x2

Comment #65 - Posted by: Michael at May 4, 2011 10:57 AM

Wednesday 110504
Front Squat 5-5-5-5-5 reps

1. 135lbs
2. 155lbs
3. 175lbs
4. 195lbs
5. 215lbs(97.5k)

last time I peaked at 175lbs for 4 reps

Comment #66 - Posted by: NikNichols42yo 5'7'' 165lbs at May 4, 2011 11:00 AM

Another over squatted CF'er here, but I love it. Prevents my body from adjusting and I keep breaking PRs. I did back squats monday and overheads yesterday. At least I rested today and this is tomorrow's workout. It is not as though this string is the same workout every week.

Comment #67 - Posted by: Chris at May 4, 2011 11:10 AM

135
155
175
195
205 (5rm PR)

Comment #68 - Posted by: MarcusG 30 5'9" 165# at May 4, 2011 11:12 AM

225,235,245,255,265

Comment #69 - Posted by: B-Mo at May 4, 2011 11:17 AM

95
115
135
155x3(f)
145

Comment #70 - Posted by: chavez at May 4, 2011 11:18 AM

135-155-165-175-175

Comment #71 - Posted by: Brett C. m/29/6'0"/170lbs. at May 4, 2011 11:21 AM

135-135
185-185-185-195-205(3 reps only)

Comment #72 - Posted by: gatorhill at May 4, 2011 11:30 AM

135-185-215(pr)

Comment #73 - Posted by: Jonblaze at May 4, 2011 11:32 AM

w/u - static neck, shoulder; cfwu x 1; 5 hollow rocks --> superman, 2 x 5 b. press 135#, 2 x 5 push press 65-85#, 1 x 5 85# hang power clean, bar dislocates

RX = FS 5-5-5-5-5
useless right leg, so 1/2 - 3/4 ROM on Smith machine using 1 leg (not yet a Pistol-candidate)

Did = one-leg / Bulgarian FS 70-70-90-110-120

Day 3 of "40 pullups a day..." so

c/o - 36 pullups, 16 of em deadhang broken sets (did 10 gravitron deadhang in warmup), L-sit progressions 20 secs, 500 m. 1-legged row (1:49.5), 1x10 hang power dead high pull 45#, 1x15 1pood KB swing, 10 muscleup progressions, 35-25-15 HSPU progressions

Comment #74 - Posted by: matt h - m49 | 5;11" | 188bwt at May 4, 2011 11:34 AM

135-185-205-225-245f(4 reps)

Old FS 1RM was 245, so today is a good day. Take care everyone, have a great day!

Comment #75 - Posted by: Slav 23/M/68"/165 at May 4, 2011 11:42 AM

Connecticut native - so, knocked out survey for Rob O

175 -185 - 195 - 205 - 215 front squats, respectable considering the battle the other day with those 225's

kept toes forward, per K-Star's MWOD instructions

Comment #76 - Posted by: TRN III at May 4, 2011 11:56 AM

Post 32 Sarah,
I am on day 50 of the 100 day burpee challenge. At what point did you say to yourself "I wish I would have never stared this." I hate burpees. I am shooting for 5 minutes on these 50 burpees.

Comment #77 - Posted by: Keith at May 4, 2011 12:06 PM

35 yom 215 bwt

wod
5-5-5+ of back squat
165-190-215x13 (note to self: started light w/ 90 percent max (257) to get back into the flow of squatting)

Comment #78 - Posted by: brian t at May 4, 2011 12:09 PM

m/35/5'11" 185
95/135/155/185/225f(2 reps)

Comment #79 - Posted by: Josh at May 4, 2011 12:09 PM

Well, I'm no animal like Dave, but the legs can handle it. After yesterday's workout, I ran 10 suicides to get in short range sprint shape for a basketball game in three weeks. Today, my legs were sore, but set a PR on this W.O.D. then ran 10 40 yard sprints. Folks, the legs can handle it. Soreness doesn't mean the muscles won't work. Yes, my weights are not Lipson weights, but I am constantly improving.
Today, as rx'd - 135/155/175/185/205 at Blue Flame CF and my 1 rep max is only like 225.

Comment #80 - Posted by: preacherman at May 4, 2011 12:29 PM

as Rx'd

Wilson: 135-145-155-165-175
Aaron: 135-165-175-185-205PR

Comment #81 - Posted by: Aaron at May 4, 2011 12:32 PM

m/37/5'8"/170lbs

Yeah, I've done each HQ WOD, since Sunday (5/1)...the day following my workout of Games 11.6 (4/30). So, this how I approached today's HQ WOD.

Each set of front squats, were followed by a set of sumo dead lifts...their numbers, follow:

Front Squat set1 - 5reps @ 230#
Sumo Dead set1 - 10reps @ 245#

Front Squat set2 - 5reps @ 245#
Sumo Dead set2 - 10reps @ 245#

Front Squat set3 (broken) - 3+2reps @ 275#
Sumo Dead set3 - 10reps @ 245#

Front Squat set4 - 5reps @ 260#
Sumo Dead set4 - 10reps @ 245#

Front Squat set5 - 5reps @ 260#
Sumo Dead set5 - 10reps @ 245#

(800m run+50 Hyperextensions+160 Abdominal Exercises) x 3rounds.

Comment #82 - Posted by: Jelani M at May 4, 2011 12:36 PM

Holy squat-mania!

155-160-165-170-175(F) on last rep!

Ack!

Comment #83 - Posted by: james.patrick [M/49/66"/135] at May 4, 2011 12:45 PM

205-225-275-285 then did 295 x's 3 tried to get the last two after hanging it up but still failed

Comment #84 - Posted by: dave at May 4, 2011 12:46 PM

75kg

Comment #85 - Posted by: AGL at May 4, 2011 12:57 PM

3 rds cfwu

155-175-185-195-205(5f)

Comment #86 - Posted by: NUcf m/24/5'7"/155 at May 4, 2011 1:21 PM

185-205-185-185-185

Comment #87 - Posted by: Alan M/45/180# at May 4, 2011 1:25 PM

185
195
205
215
225 (got 2 reps at 225 and had to strip down to 205 for the last 3)

Comment #88 - Posted by: cnc at May 4, 2011 1:26 PM

135
155
175
185
190

as Rx

Comment #89 - Posted by: Ken 30/M/5'8/170 at May 4, 2011 1:42 PM

185
205
225
245 (x4)
235

Comment #90 - Posted by: ryan 24/5'7/170 at May 4, 2011 1:50 PM

CFWU x 3 (hanging bar rows + bar dips), warmup 135lb FS x 5, then WOD as Rx

185
200
215 (3, didn't try for 4th rep) New 3RM PR
225 (1, F) Tie 1RM PR
205

Finished with 10 minute AMRAP of 5 x 155lb bench press, 10 x toes to bar. Got 7 rounds + 5 bench + 5 T2B.

Comment #91 - Posted by: Sheldon N (M/34/6'/185) at May 4, 2011 1:53 PM

Dave is abeast and Rob O,you are too!!
Will go and fill out the survey,thanks for posting the link and CONGRATS!!

Comment #92 - Posted by: TRIPKASE m/38/160 at May 4, 2011 2:02 PM

95,95,135,135,185

Comment #93 - Posted by: TRIPKASE m/38/160 at May 4, 2011 2:03 PM

185, 205, 215(x4), 215, 215

Comment #94 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at May 4, 2011 2:28 PM

165
185
205
225
245

2 minutes per round.

Comment #95 - Posted by: Alton 31yo, 5'11", 175lbs at May 4, 2011 3:06 PM

Ted, #63. I never in any way stated or implied that James was a hater. Each person on here has the choice to follow the program or not. Either trust that it works or don't. Do the workout or don't. I was simply pointing out that if James or anyone else doesn't like squatting several days in a row, they don't have to. Hope that helps, happy Crossfitting.

Comment #96 - Posted by: ScottMacArthur at May 4, 2011 3:10 PM

95, 105, 115, 125, 125
Pretty sad.

Comment #97 - Posted by: Pope at May 4, 2011 3:12 PM

m/43/72/185
cfwux3
as rx'd
155,165,170,175,180

Comment #98 - Posted by: Derek at May 4, 2011 3:19 PM

225
250
275
285
300(reps only) PR though!

Comment #99 - Posted by: Joey at May 4, 2011 3:25 PM

msWOD: Front squat 5-5-5-5-5
Wt = 115-125-125-135-135

Comment #100 - Posted by: AndreaM - F/22/5'7"/150 at May 4, 2011 3:29 PM

135 (Warm up)
165
175
185
190
195
---
210x1 - PR

24/m/5'10"/190

Comment #101 - Posted by: Derek at May 4, 2011 3:35 PM

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

Ax rx’d:
155lbs x 5
165lbs x 5
175lbs x 5
185lbs x 5
195lbs x 5
3 minutes rest per set
Compared to 090109: 180lbs max.

Comment #102 - Posted by: Sesoku at May 4, 2011 3:46 PM

Front squats crossed arm grip
Worked up from 115# to 205#
M/53/6’/210

Comment #103 - Posted by: Pete In Sun City at May 4, 2011 3:48 PM

2011-05-04:5's to 215
2011-01-04:3's to 221
2010-04-28:3's to 214
2009-11-30:3's to 210
2009-09-15:3's to 195
2009-06-23:3's to 190
2009-05-04:3's to 185

Comment #104 - Posted by: gs at May 4, 2011 3:58 PM

65-75-85-95-105
Not going heavy until I get this darn hip fixed. ;)

Comment #105 - Posted by: brittk at May 4, 2011 3:58 PM

Hips were a bit touchy from all the squatting in the last 4 days, so did todays mobility wod beforehand and decided to go heavy but stay below pr for front squats, with:
185, 195, 205, 205, 205

last 2 sets were challenging, but was able to maintain near perfect form, happy with my decision to go sets across on last 3 sets.

Here's some food for thought: My hips feel better after mobility and squatting again today.

Comment #106 - Posted by: John Thomas at May 4, 2011 4:04 PM

M/33/5'9"/155

165
175
185
180
175

Comment #107 - Posted by: Antun Karlovac at May 4, 2011 4:06 PM

Ride bicycle to gym

cfwu,135x5FS

185-205-(205x2,f)-185-(195x4,f)-190-190

Ride bicycle home

Comment #108 - Posted by: Tim 34/5'10'165 at May 4, 2011 4:08 PM

40M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; body tighteners; V-ups; tuck-ups; hollow body rocks; hip rises; leg lifts; toes to bar; FS, 45x10.

As Rx: 135-185-205-225-245.

C/D: bar hang, 1 minute.

Active rest cycle (kept loads light).

Comment #109 - Posted by: rjf (Since 07-20-07. WOD no. 1039) at May 4, 2011 4:16 PM

75-95-115-135-135

Comment #110 - Posted by: gb 43/m/71"/185# at May 4, 2011 4:18 PM

From #14 - Rob Orlando

btw - I completed the survey

Good Luck Rob Orlando

Hi All-

Totally off subject but I need the help of CrossFitters all over the world. There is a chance I could land on the cover of Muscle and Fitness magazine but I need to show them the power of the CrossFit community. They contacted me a little over a week ago about writing a 2000 word 8 page feature article on my performance, programming, equipment, and experiences. I agreed and we did the interview and photo shoot already. To show how strong the community is we put together a 5 question, 30 second survey that will help them understand how we support our own.

If you have 30 seconds would you please fill this survey out and pass the link along to everyone you know?

http://www.surveymonkey.com/s/XS8B3Z5

Thank you in advance for your support!

Rob O

Comment #111 - Posted by: bo-d at May 4, 2011 4:25 PM

M/43/5'11"/185

145-155-160-165-170

Comment #112 - Posted by: nutfam at May 4, 2011 4:56 PM

M/51/153/1-1-06

135-155-175 (tie PR)-180x2(F) too fast; got dizzy

120 x 20 x 1 (PR is 140)

Comment #113 - Posted by: bingo at May 4, 2011 4:58 PM

M/21/170

As Rx'd:
135-185-225-225-245

Comment #114 - Posted by: SamB at May 4, 2011 5:10 PM

M/30/69"/185

185-205-225-245-255

Comment #115 - Posted by: BP (M/30/69"/185) at May 4, 2011 5:15 PM

145-155-165-175(f)-175

Comment #116 - Posted by: Eli at May 4, 2011 5:18 PM

155-185-195-205-225

Comment #117 - Posted by: Linwood Wright at May 4, 2011 5:18 PM

75-85-95-105-115(2)

Comment #118 - Posted by: em :) at May 4, 2011 5:28 PM

-205
-225
-235
-245
-255

Felt good, I want more though. Knees got wobbly about 245, but I got them in check.

Comment #119 - Posted by: Mike at May 4, 2011 5:35 PM

M/24/5'9/160

95, 115, 135, 155, 155

Comment #120 - Posted by: lwoody at May 4, 2011 5:36 PM

WU:Fish game- 1025 points!

FSx5:135-185-225-245-265-275
CN Pullx2:135-185-225-275

Run 200mx6 at 70,80,90% (100m down and back, 1:30 rest) :49,:48,40,:52,:45,:41

later,
b

Comment #121 - Posted by: brian p m/34/5'8-1/2"/168 at May 4, 2011 5:41 PM

95-115-125-135-145

Comment #122 - Posted by: Kristina F/27/5'3"/122 at May 4, 2011 5:49 PM

Back Squat 5-5-5-5-5
225-275-275-275-275
M/25/200lbs

Comment #123 - Posted by: AdamW at May 4, 2011 6:16 PM

F/41/5'4"/117
65
85
90
95
100
*thinking I should have tried 105...

Comment #124 - Posted by: Heather Szabo at May 4, 2011 6:31 PM

185
205
215(pr)
225(pr)

Comment #125 - Posted by: ferb44 182# at May 4, 2011 7:26 PM

155-165-175-185-195(2)

Comment #126 - Posted by: Raph at May 4, 2011 7:27 PM

Rx'd
160,185,205,215,225

Comment #127 - Posted by: bill/52 yo/211/6' at May 4, 2011 7:36 PM

155, 185, 195, 215, 220

may have been a little sketch on the range of motion for the last one

21/m/5'11"/173

Comment #128 - Posted by: Logan S at May 4, 2011 7:44 PM

95
115
125
145
145

Feel stronger but gotta work on wrist strength or flexibility. They just couldn't handle more.

Comment #129 - Posted by: JR at May 4, 2011 7:48 PM

FS: 95x5,105x5,115x5,125x5,135x5
Deep, good form.

Comment #130 - Posted by: Harpo m/43/5'7"/145 at May 4, 2011 8:06 PM

145
195
195
205
215-nit sure if i was ow enough ion the last two squats, it was hard

Comment #131 - Posted by: austin cooper at May 4, 2011 8:08 PM

age 21 bw 170

185/205/225/230/235 (pr)

last set might have been a little suspect range of motion wise. i don't think i was quite below parallel. but 230 is a pr anyways...

Comment #132 - Posted by: Chris S at May 4, 2011 8:10 PM

135, 185, 205, 215, 225f

Comment #133 - Posted by: greg 39/6'3"/217 at May 4, 2011 8:14 PM

M/38/6'3"/235 lbs CF Start 2/7/11

WOD as RX'd (used lifting straps to help with front rack)
135-165-185-205-225(x2)

Wendler's SWOD Shoulder Press and Deads Week 1 5X5+ (65%-75%-85%)

Shoulder Press 95X5-110X5-125X9

Deads 245X5-285X5-320X10

Shoulders

Comment #134 - Posted by: fitefire12 at May 4, 2011 8:14 PM

185 195 205(1) 205(1) 205(1)

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

Comment #135 - Posted by: mark nash at May 4, 2011 8:24 PM

27/m/5'11"/175
135-155-205-225(PR)-240(2)

should have kept struggling at 240
form was not that bad, gave up too quick

Comment #136 - Posted by: justaman - liberty,sc at May 4, 2011 8:29 PM

m/37/5'11/210

135-155-165-170-180

Comment #137 - Posted by: Keith M at May 4, 2011 8:58 PM

155-185-205-215-205

Comment #138 - Posted by: Will 18/M/5'8"/175 at May 4, 2011 9:59 PM

135-155-165-175-185

I pretty was happy with this, last 3 set were at ~80%, 85%, 90% of 1rm = 200. on last set form was deteriorating bad ... couldn't have gone any higher

Comment #139 - Posted by: Callum at May 4, 2011 10:10 PM

5-5-5-5-5 front squat

5 @ 70kg
5 @ 80kg
5 @ 90kg
5 @ 100kg
5 @ 90 kg

more of a 5 RM scheme, should aim for higher lowest weight next time

Comment #140 - Posted by: ccfeldt at May 4, 2011 10:27 PM

185-195-205-225-230

Comment #141 - Posted by: Castillo m/20/160 at May 4, 2011 10:52 PM

M/42/180

As rx'd:

155/165/175/185/195x3

Finished with 15 minute wod:

1000m row
Then AMRAP of
25 situps
25 double-unders

6 rounds plus 25 sit-ups

Congratulations Rob. Looking forward to the article. Filling out the survey now.

More better faster

Comment #142 - Posted by: Marty at May 5, 2011 4:27 AM

135,145,155,165,175

Comment #143 - Posted by: megan n at May 5, 2011 5:07 AM

135
155
175
185
205

Comment #144 - Posted by: coyo at May 5, 2011 6:01 AM

big 3 wu
135/165/185/135

Comment #145 - Posted by: jh m 43/210 at May 5, 2011 7:11 AM

SQUATS CURE CANCER!!!
Front Squats 5 x 5

185, 195, 205, 225, 235 (PR)

Then did Wendler Deads 315 x 5, 355 x 3, 395 x 5

NEVER QUIT!!

Comment #146 - Posted by: Dan Blackmon (M/37/5'10"/175 at May 5, 2011 8:01 AM

F/39/5'6"/120

85-95-105-115-125

Comment #147 - Posted by: despicable me at May 5, 2011 8:03 AM

33/m/5'10"/220

185
190
190
190
190

Comment #148 - Posted by: D Craig at May 5, 2011 8:04 AM

f/41/178/5'11"

front squats 5 sets of 5

135-155-165-170-175

Happy with that

Then death by pullups

got to 8 minutes plus 6 of the 9th minute which makes 42 pullups. Happy with that too.

This means means I'm managing well to continue with my 30 pullups a day. I might have to bump it up to 40 soon.. but we're moving so the bar in the garage is going to have to come down soon. I guess I'll be running down to the playground to do them.

Comment #149 - Posted by: JuliePlatt at May 5, 2011 8:11 AM

compare to date should be sept 2, 09

090902

Comment #150 - Posted by: Mel/38m/5'10"/175 at May 5, 2011 9:30 AM

Buy-in: Modified CFWUx2, 2x10 HSPUs, Heel Cord mWOD

185
205
225
235 (PR)
225

These felt good. Been awhile since I've done 5's - maybe could have gone higher, but really tried to focus on form, depth, and keeping feet straighter.

Cash-out: Jerk 135x5, HSPU facing wall 1x10

Comment #151 - Posted by: Mel/38m/5'10"/175 at May 5, 2011 11:08 AM

135-185-205-225-235(f)

Comment #152 - Posted by: Edwin 28/M/68"/170 at May 5, 2011 11:59 AM

43/m/176cm/73kg

70-75-80-85-90 kg

(last time 60-65-70-70-75kg)

Comment #153 - Posted by: Memuc at May 5, 2011 12:04 PM

135
155
175
175(4)
175(3)

Comment #154 - Posted by: mk3 at May 5, 2011 1:01 PM

m/52/158
95
133
156
177
177
177

Comment #155 - Posted by: DAVID LINGLE at May 5, 2011 3:22 PM

165# all reps.
then 50 Sits.
Good Weight for this WOD.
Had to go. No more time for any cardio.

Comment #156 - Posted by: dyagg at May 5, 2011 6:53 PM

115-120-125-130-130

Comment #157 - Posted by: myles456 at May 5, 2011 7:06 PM

75-85-95-105-115

Comment #158 - Posted by: Thinlizzie at May 5, 2011 7:25 PM

95 x 5
115 x 5
135 x 5
155 x 5
185 x 1
185 x 1
185 x 1
135 x 5
135 x 5

Pounds.

Comment #159 - Posted by: Prakash Surya at May 5, 2011 9:06 PM

(5/5)
5x135,155,170,180,185 (just right)

Comment #160 - Posted by: Mike Scott M/44/5'10"/215 at May 5, 2011 9:07 PM

185
195
205
215
225 (PR)

Did it at the DSU...ran a DSU mile afterwards 7:02

Comment #161 - Posted by: Cleveland at May 5, 2011 11:08 PM

135
145
155
175
195
Legs started sore, due to a missed rest day, but could go up 10#'s or so.

Comment #162 - Posted by: Mike T at May 6, 2011 6:52 AM

155
165
165
175
185

Comment #163 - Posted by: St8Deke 29/M/250 at May 6, 2011 6:53 AM

85
95
105
115
130

Comment #164 - Posted by: knodes at May 6, 2011 8:05 AM

135
155
185
205
215

$OUT - 10X95lb of Thrusters, Front Squats, Sumo High Pull DL

Comment #165 - Posted by: BEEFY at May 6, 2011 10:56 AM

Made up this workout today.

First, completed Rob O's Muscle and Fitness survey.

Then, 5x5 front squats:

135
135
155
175
185

Comment #166 - Posted by: Bill M. m/46/5'3"/133 at May 6, 2011 1:09 PM

m/38/6/190
Warmup - three rounds of 10
Air squats
Sit-ups
Push-ups
Pull-ups

WOD

185
185
185
185
185

f/29/501/140

135
155
160
165
170 (broken set 2-2-1)

Comment #167 - Posted by: Jeremy A. Olive at May 6, 2011 1:51 PM

Sub'd 8x3 in kilos: 75-80-85-90-95-100-90-90

Comment #168 - Posted by: Mike Honcho M/32/5'10"/180 at May 6, 2011 7:16 PM

205/255/275/295/305

Comment #169 - Posted by: amped 36/M/195/6' at May 6, 2011 7:48 PM

M/65/183-Front Squat 5-5-5-5-5 reps
135-157-162-168-173 PR

Comment #170 - Posted by: peejay2 at May 6, 2011 8:31 PM

145, 145, 155, 155, 165

Comment #171 - Posted by: Edwards M/14/5'11/160 at May 7, 2011 5:12 AM

135/155/185/205x/185

Comment #172 - Posted by: Hale at May 7, 2011 5:15 AM

105
115
125
135
140

Comment #173 - Posted by: JFA at May 7, 2011 6:57 AM

Worked at 135.

Comment #174 - Posted by: Seigs at May 7, 2011 7:19 AM

Experimented with my form and all of a sudden it felt right. What a beautiful feeling.

135, 185, 205, 215 (only 4 reps), 215 (adjusted form and got all 5), 225 (f, only 3 reps), 225 (got it!). That's pretty light for some, but I'm pretty psyched.

Comment #175 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at May 7, 2011 8:24 AM

175, 185, 195, 205, 215

Comment #176 - Posted by: Manchild at May 7, 2011 12:07 PM

Day 2 of CF
A lot better than day 1.
95, 100, 105, 110, 115
Always had weak legs, and now knees aren't so great either. Hoping CF will help.

M/43/5'8"/160

Comment #177 - Posted by: Jim B at May 7, 2011 7:22 PM

45, 65, 85, 95, 105, 115

Limiting factor was my wrist.

Comment #178 - Posted by: Jeff_Roddy/m50yo/185/71" at May 8, 2011 12:11 PM

m/178cm/88kg/35y
80,90,100,100,100 kg

Comment #179 - Posted by: gepeto at May 8, 2011 11:02 PM

135
155
175
185
195(PR)

Comment #180 - Posted by: Bells 38/195 at May 9, 2011 6:26 AM

245,255,260,275,225
135,145,150,165,175(f)

Comment #181 - Posted by: jbark60 6'1" 200 at May 9, 2011 10:16 AM

125, 135, 145, 155, 165

finished wtih 2 rounds of
10 reps FS 115#
10 reps Box Jump 30"

Comment #182 - Posted by: BrianR m/49/6'2"/188 at May 9, 2011 11:31 AM

WOD #85 - Done on 5/9. Pretty happy with how this went. Considering my previous 1 rep max was 225 and I got a set of 5 at 215, I think I'm starting to get this. Rack position still hurt but it's getting easier.

Greg A.'s warmup
WOD Loads - 165, 175, 185, 205, 215 (PR!!)

M/42/5'11"/258

Comment #183 - Posted by: Pat Overton at May 9, 2011 6:16 PM

155, 175, 185, 190, 195

Comment #184 - Posted by: B. Rhaly at May 9, 2011 6:30 PM

135
145
150
155
165

Comment #185 - Posted by: al deezy m/34/150 at May 9, 2011 7:03 PM

135
165
185(3)
185(3)
185(4)
*135

Comment #186 - Posted by: schinizel/m/32/5'9/155 at May 9, 2011 9:09 PM

135-165-185-195-205

m/36/228

Comment #187 - Posted by: Toby D at May 10, 2011 4:37 AM

Was gonna do this the other day, but got into a car accident. Fun Fun.

So, I did this WOD yesterday. I could have done more weight but didn't want to push it as my neck and back are still sore and tight from the wreck

65-85-105-115-135

Jess

F/34/5'9"

Comment #188 - Posted by: Jessica Roberts at May 10, 2011 6:28 AM

155
185
205
225
235 (f)

Comment #189 - Posted by: Sinal M/31/5'9"/215 at May 10, 2011 5:08 PM

115
135
155
175
185 (pr)

Comment #190 - Posted by: Ken Mitchell at May 11, 2011 4:56 AM

36M/6'/210#

135 x 5
155 x 5
165 x 5
185 x 5
205 x 5

Lb has been sore since!

Comment #191 - Posted by: ErekG at May 11, 2011 7:38 AM

500m Row, CFWU x 3 Ringdips and wlaking lunges

#115
#125
#125
#135
#135

more than last time decent depth

Comment #192 - Posted by: F15E_WSO/M/48/180 at May 11, 2011 1:29 PM

WU
Front Squats
150/5; 160/5; 170/5; 180/5; 185/5
M/50/197#/72"

Comment #193 - Posted by: RB at May 11, 2011 5:41 PM

135
135
155
155
165

Comment #194 - Posted by: Henry M at May 11, 2011 7:25 PM

45
55
55
55
55

Comment #195 - Posted by: Jambo at May 11, 2011 7:26 PM

60k - 70k - 80k - 80k - 85k pb

2nd wod after Jackie

Comment #196 - Posted by: zenoperegrinus at May 12, 2011 5:32 AM

225
235
245
255
265

Comment #197 - Posted by: MoGreene at May 12, 2011 5:55 AM

135
185
205
225
235(f)

completed (3) successful rep's with 235

Comment #198 - Posted by: GleichSTL m/33/177/5'10" at May 13, 2011 11:22 AM

Missed.

Comment #199 - Posted by: Miyagi m/31/165.2# at May 14, 2011 4:36 AM

95,115,135,135,135. .67 mi wu 4:55. abmat x 12 post.

Comment #200 - Posted by: kevin o at May 14, 2011 4:23 PM

230, 240, 240, 240, 250lbs.

Comment #201 - Posted by: Kevin - M/190/6'/39 at May 16, 2011 1:54 PM

50/m/190

175/185/195/205/205

Comment #202 - Posted by: denob at May 17, 2011 12:30 PM

m/37/5'9/183
CFWU-2. Reg. Superman. Burgener.
185,190,195,205,215
Better today than last. Tried to focus on getting hips back & staying on heels. Tried to keep chest big & core tight. Elbows stayed up pretty well.
1/9/09: 185,185,195,205,205

Comment #203 - Posted by: jrm at May 17, 2011 6:52 PM

75kg
75kg
75kg
75kg
75kg

2 min break between

Comment #204 - Posted by: JT at May 18, 2011 11:18 PM

Not keeping elbows up - slight re-strain of back. Stopped with 3 reps of 185#.

Comment #205 - Posted by: sblackburn 38/5'11"/206 at May 21, 2011 8:34 PM

Not geting elbows high enough - slight re-strain of back - stopped with 3 reps of 185#.

Comment #206 - Posted by: sblackburn 38/5'11"/206 at May 21, 2011 8:47 PM

135
175
195
215x4
205

Comment #207 - Posted by: bookworm at May 26, 2011 4:34 PM

Accidentally did back squat

135
155
175
195
200

Comment #208 - Posted by: Dexter at June 2, 2011 6:23 PM

135, 185, 195, 205, 215(4)

Comment #209 - Posted by: Faleep at June 3, 2011 9:38 AM

225
235
245
245x4
235

Comment #210 - Posted by: soccerman/CrossFitRenaissance/6'/192 at June 11, 2011 11:06 AM

m/26/201/5'10"
CF day 14

135
185
185
205
225
+
245 x 2
255 x 1
255 x 1

Comment #211 - Posted by: Sam J at June 16, 2011 8:16 AM

M/23/70"/195#

185#
195#
205#
185#
195#

Comment #212 - Posted by: Bill Gibson at July 7, 2011 9:41 PM

as rx'd

90kg - 100kg - 110kg - 115kg - 120kg

next time start at 110kg!!

Comment #213 - Posted by: Michel van Grinsven / 26yo / 183cm / 83kg at July 12, 2011 6:34 AM

CFWUx1
45x5,135x5
85-90-95-95-95kg

Comment #214 - Posted by: Doug at August 23, 2011 5:27 PM

m/34/5'9/163

95
135
145
155
165

Comment #215 - Posted by: jiggastemple at July 31, 2012 10:58 AM

185-195-205-215(3)-225(2)

Comment #216 - Posted by: mlt at September 7, 2013 5:25 AM
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