June 13, 2011

Monday 110613

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

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CrossFit Level 1 Certificate Courses: CrossFit Italia, CrossFit Effects, CrossFit Pleasanton, CrossFit Colosseum, CrossFit 714.


Regional Update 3.2 - video [wmv] [mov]


"Building Youth Fitness Through Rugby and CrossFit" with Phaidra Knight, CrossFit Journal preview video [wmv] [mov]


"Feeling and Eating Better With CrossFit" - video [wmv] [mov]


"Studio Might Alter Tattoo in Hangover DVD Release", Wired.

Posted by lauren at June 13, 2011 5:00 PM
Comments

Level 1 @ Crossfit Colosseum was Great! Was awesome to the crossfit trainers. EC is too tall..

Comment #1 - Posted by: jeremie P at June 12, 2011 5:17 PM

meet*

Comment #2 - Posted by: jeremie P at June 12, 2011 5:21 PM

I find strong and intelligent women like Phaidra inspiring :)

Comment #3 - Posted by: meg at June 12, 2011 5:25 PM

Woo! Level 1 at Colosseum was awesome. Thanks to the trainers Austin, James, EC, Joe, Stephane, Diane an Evan for a great weekend.

I was tempted to say EC is too tall but I'm still taller than she is so she's legit. The volleyball girls at my university who tower over me, now they are too tall.

Comment #4 - Posted by: Jordan D. at June 12, 2011 5:38 PM

Unreal time at the Level one at Crossfit Colosseum! Thanks so much to the awesome trainers, Austin, James, E.C, Joe, Stephane, Denise, an Evan!

EC is not too tall, she is just right! haha

Comment #5 - Posted by: ScottyMack at June 12, 2011 6:16 PM

"Small" as Rx'ed

57:04

Comment #6 - Posted by: Quinn McCutchen M/41/147/5'10" at June 12, 2011 6:26 PM

The Crossfit level one course in Pleasanton rocked! So much great information, it will take my simple brain weeks to process it all! Thanx awesome trainers!

Comment #7 - Posted by: Maris at June 12, 2011 6:33 PM

I would like to thank the staff at the CrossFit Level 1 Course in Pleasanton for a awesome weekend. The course was very imformative, and the instructors were very down to earth. Russel you are the man. Khalipa is a beast, on youtube and in real life. The girls Kimmy and Abi made watching the demos very easy.
In closing Boz you need a haircut, just kidding. Russel said to post that. You make the mullet work. Thanks again for the great weekend...

Comment #8 - Posted by: andre pulizzi at June 12, 2011 6:52 PM

Awesome time at Crossfit Colosseum for the level 1 cert! All the trainers were very knowledgeable, helpful and humble. Couldn't ask for a better weekend!

Comment #9 - Posted by: Andrew Carnovale at June 12, 2011 6:59 PM

Level 1 at CFX was great! Thanks to Joe, Doug, Lily, Pat and Jeremy! Awesome coaches! People to aspire to!

Comment #10 - Posted by: Matt Redgrove at June 12, 2011 7:22 PM

Crossfit Level 1 at Pleasanton was surprisingly good. Staff was incredible and the box there is pretty sweet.

Russell B. is a gifted presenter and passionate about the material. Jason K is a ball of energy. Abi is a demo machine and her strength/fitness humbled every guy there. Kimmy was a great coach/demo person. Hollis is the technician and unoffical off-color humor guy. Boz impressed with his handling of "4th energy system" question and ran great lectures. Austin has a character flaw in that he is a Giants fan. (Go Phils) - he's also an excellent coach with good concise instructions.

Thanks to this dedicated and impressive staff for a weekend of excellent instruction. WELL worth the time and $. It was powerful - (L * $)/t. [L = Learning, $ = money, t = time]

Comment #11 - Posted by: Russ at June 12, 2011 7:37 PM

Can anyone shed some light on Games pre-qualifications? How is that status attained?

I also noticed athletes like Chan, Froning, and Foucher on their respective teams. Are affiliate teams not fixed? How often can members be changed?

Any info would be appreciated.

Comment #12 - Posted by: Kevin at June 12, 2011 7:55 PM

Finished up a great time at the L1 cert this weekend at crossfit 714. Thanks to Josh,Lindsey ,Erik , Dave, Lance and Chris . Stoked that i had the opportunity to see you coach and learn training ques from such professionals. Was extremely stoked that the first time i stepped into a CF box i got to do FRAN.
oh yah got that first muscle up today.woot woot
Thanks for awesome experience.

Comment #13 - Posted by: brennan taylor at June 12, 2011 8:11 PM

Level 1 at crossfit colosseum was awesome. Even better than i expected. nice facilities, great trainers that were very knowledgable. had the answers to all our questions. was also impressed to have top crossfiters like Austin Malleolo and James Hobart training us.

and its not that EC is too tall. i think im just too short. or a bit of both i guess.

Comment #14 - Posted by: Adam W at June 12, 2011 8:17 PM

Level1 cert at cross fit 714 was awesome. Thanks to the trainers Josh,Lindsey,Chris,lance,Dave and Erik. The hands on break out sessions really help to drive home the principles.
It was great learning teaching cues from such great professionals .
Getting my first muscle up and doing Fran the first weekend I stepped into a CF box was just icing on the cake.

Thanks for a great weekend

Comment #15 - Posted by: Brennan at June 12, 2011 8:32 PM

Re: Wired article-

Property rights (including ideas/patents and original works of art, regardless of their medium) are the essential rights of men. They are not granted by government, but the only (moral) use of government in a free society is for the protection from violence, including theft of property.
This case seems very basic and clear. The studio has no right to reproduce an original work of art without permission, and should be held liable for the theft.

Comment #16 - Posted by: PXTCody at June 12, 2011 8:38 PM

Personal thank you to all the Crossfit trainers at the Orange County Level 1. They were all exceptionally funny and knowledgeable. I enjoyed the break out sessions and the rotation of the coaches. I also appreciated the constant open atmosphere to ask questions. My favorite part was being cheered on to finish Fran by thee greatest Crossfiters (in my mind), Chris Spealler and Josh Everett. Again, thanks a million for an awesome experience and a thorough overview of Crossfit. - Joseph

Comment #17 - Posted by: joseph at June 12, 2011 8:51 PM

Level 1 cert. at Crossfit Pleasanton was unbelievable. The instructors made learning very easy and fun. Thanks to everyone involved with setting this course up.

Comment #18 - Posted by: Jose at June 12, 2011 9:03 PM

First to thank all the staff at Crossfit Cert. in Milano this weekend. All Red T-shirts :) were very friendly and helpful and although I had to walk everyday some 20 km to the facility and back, I was looking forward to do it. And moreover, in the end of the Day 2 I got the cert. Great time!

Comment #19 - Posted by: Filip at June 12, 2011 10:04 PM

has anybody done an aggregate summary of the regional results to date...it would be cool to see where everybody is coming based on their results.

I realise there are differences in weather conditions and also that the guys in later regionals have a small advantage but still, it would be cool

Comment #20 - Posted by: nick in sydney at June 12, 2011 10:08 PM

Crossfit Level 1 Cert at Pleasanton was an incredible experience. The training staff was top notch, the host box was friendly/welcoming, and the other participants were great.

Comment #21 - Posted by: Scott W at June 12, 2011 10:24 PM

80-90-100-105-105 (kg)

Comment #22 - Posted by: Joakim at June 13, 2011 1:13 AM

HELL YEEEEEAH!!!!!!!

Comment #23 - Posted by: Ilaria Berry at June 13, 2011 1:17 AM

205x3, chicken legs...

Comment #24 - Posted by: Sandbox at June 13, 2011 3:05 AM

Thanks to the trainers, the L1 Cert in Milano, Italy was awesome!
Courtney, Chuck, Nolan, Jami,Helzy,Mads, Sebastian and Chris, you´re all Rockstars. The lectures and demos were top notch all the way!
I marvelled at your knowledge and your ability to keep the crowd engaged with nothing but positive attitude.
Thanks again for the awesome experience!
BTW, that gym is unreal...
K

Comment #25 - Posted by: KG at June 13, 2011 3:55 AM

as rx'd

2 minutes rest between rounds

130kg

Comment #26 - Posted by: Michel van Grinsven at June 13, 2011 4:08 AM

as rx'd 225x3-245x3-255x3-225x3-225x3

Semper Crossfit!

Comment #27 - Posted by: DonUSMC at June 13, 2011 4:14 AM

5'10 270 lbs. Male
465 lbs. 485 lbs. 505 lbs. (Fail), 505 lbs. 515 lbs. (Fail). Love Back Squats! Did this one at the Gym at Ft. Pickett today. Shut up a lot of haters of crossfit.

Comment #28 - Posted by: Jared Towner at June 13, 2011 4:47 AM

Crossfit Colleseum L1 cert was amazing. Very humbling to be trained by top crossfiters like Malleolo and Hobart! Denise was smoking hot too haha. Thanks for the great time guys/galls!

Comment #29 - Posted by: Eric Simpson at June 13, 2011 5:06 AM

117-120-122-125-127
all in kg

Comment #30 - Posted by: Jakob at June 13, 2011 5:22 AM

haha, great arm shelf posing by the seminar staff in the Milano photo. Fantastic weekend, great participants and outstanding premises at Urban 9mm.

Comment #31 - Posted by: Helzy at June 13, 2011 5:34 AM

Crossfit Level 1 cert in Pleasanton was awesome (and eye opening). I have not been doing Crossfit but wanted to learn more about it "from the ground up". The trainers/coaches did not disappoint - their knowledge, passion and attention to detail was impressive. Additionally their "breadth" of strength and fitness was inspiring. The participants were a great group of people as well and I hope all of you passed the test!!! Thanks to Paul (owner of Pleasanton Crossfit) for hosting this great event. And thank you to the trainers/coaches for their time and energy. To Jason, you now have another fan - and in the words of Lucius in the movie Gladiator - "I like you Spaniard, I shall cheer for you". Good luck at the games (not that you'll need it)!!

Comment #32 - Posted by: Peter at June 13, 2011 5:54 AM

255, 275, 285, 300, 310

Comment #33 - Posted by: SEL M/27/6'/175 at June 13, 2011 6:17 AM

225/245/265/275/295/225

Comment #34 - Posted by: Hale at June 13, 2011 7:10 AM

Thank you, L1 Cert Pleasanton instructors! The breakout sessions were especially instructive and got me thinking carefully about my technical flaws and how to pass on knowledge correctly to others so that they do not experience the same flaws. It was awesome. Thanks, guys.

Comment #35 - Posted by: AL at June 13, 2011 7:13 AM

225/235/245/255/265 - box squats - bar slowed down on 265 again just like last week

4 rounds for time:
Max reps BW back squat (195#) - 15/10/10/11
8 HSPU

Did low bar squat for both workouts - liking it now

Comment #36 - Posted by: Curtis Warren at June 13, 2011 7:18 AM

I just wanted to thank the coaching staff for the Level 1 Cert at CrossFit Pleasanton. They were all fantastic fitness professionals and exceptional coaches. The two days of lecture and practicals contained nothing but pertinent material and no fluff.

Comment #37 - Posted by: Paul at June 13, 2011 7:25 AM

PXTCody,

It's not nearly as cut and dry as you make it. If it is, does that mean that tattoo artists should be sued for their copies of images of cartoon characters or other preexisting pieces of art? Maybe since "tribal" images originated in the pacific islands, those that have claims to be "traditional" artists should sue every other artist under the sun? Claiming patent rights on that kind of generic tattoo is a stupid play for big studio money. It's a joke. There's no artistic originality in that kind of tribal tattoo.

Comment #38 - Posted by: Matt D at June 13, 2011 7:26 AM

225-245-275pr-295pr-300pr

Previous heavy lift was 265 a month ago.

Comment #39 - Posted by: Jason S. at June 13, 2011 7:28 AM

190 -200- 225 -242 -242

First time deep squats - in the times before CF did only half squats...

Comment #40 - Posted by: Phoenix-Germany at June 13, 2011 7:39 AM

Done on 5/11/11

Buy-in: CFWUx1, heel cord mobility, hip opener and hip external rotation mobility

275
295
305
315
325 (PR)

Cash-out:
Max Rep Chest-to-bar pull-ups: 17 (PR) -- a little disappointed, but now I have a baseline on this
15 Handstand push-ups (facing wall)
500m Row - quick but comfortable pace - 1:45

Comment #41 - Posted by: Mel/38m/5'10"/180 at June 13, 2011 7:46 AM

* Day 69 of 100DBC.
* Today's WOD: 155-205-225-235-240.
* 110528 WOD @ 275 lbs and 20" box: 10:49.

Comment #42 - Posted by: Alan H. in Kabul at June 13, 2011 7:55 AM

The L1 Cert at Reactive (Pleasanton) was better than I had hoped. Talking/doing CF all weekend with world-class trainers (Russell, Jason, Boz, Kimmy, Abi, Austin, Hollis) beats the pants off Disneyland any day.

Super geeked up going in, even more excited coming out and I'll be an exponentially better trainer for our athletes because of the time and attention the trainers (and my fellow athletes gave this weekend).

There's not enough good words to say about the staff (and Paul's continuous generosity as the host) - fantastic weekend.

BTW...folks who left the box for lunch Saturday and Sunday missed out on one of my favorite parts of the weekend - watching the amazing athletes that were our training staff get their WOD on - BEASTS every one. That was fun.

I do wish I'd gotten a few more folks contact info so that I could keep in touch over the weeks, months and years ahead - so if you were at the Pleasanton cert and we hung out (or even if we didn't) and you're keen to stay connected, hit me up on the book of faces. ;)

Team Boz (CF Merced + Garth from Tahoe) FTW! ;)

Brian Gresham (CF Merced)

Comment #43 - Posted by: bgresham at June 13, 2011 8:18 AM

225-235-245-255-270
M/16/5'8"/155lbs.

Comment #44 - Posted by: Spencer at June 13, 2011 8:23 AM

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

1. 205
2. 235
3. 265
4. 285
5. 305lbs(138.3k) up 5lbs

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

last,last time
235lbs 3x5
This was done in my 15min break. I ripped my pants wile doing it nd just kept squatting, I didn't have time to go change and I was the only one there.

it was a fast lift and ran on adrenaline. 305 was hard and my kneess wanted to go in, but no threat of failing at all. More in the tank.

Comment #45 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at June 13, 2011 8:26 AM

The CrossFit Level 1 trainer course in Pleasanton, CA was an incredible experience. I have been doing CrossFit for a little over 3 months now and as they say drank the kool-aid, perhaps chugged, but it has been life changing.

We had an awesome team of coaches: Russell, Austin, Hollis, Abi, Kim, Jason, Adrian/Boz - you all were amazing in your lectures, demos and breakout sessions - seeing everything first hand vs. reading about it really brings everything to life. You were all eloquent and well-versed in the content being taught. I had the opportunity to watch some of you during the breaks (Russell, Jason); you guys had immpeccable form and seeing movements in action was helpful. I'm striving to attain that form for my training and to coach others. Thank you again to each one of you and hoping to cross paths with you all again.

Thank you to Paul Southern for hosting us, your box provided a great place to learn and apply all the concepts. I thought we had a great group of people this past weekend and had the chance to meet a lot of cool people - good luck to everyone in their endeavors!

Comment #46 - Posted by: Margaux A at June 13, 2011 8:52 AM

Warmed up with empty bar through 135 lbs, then
185-225-245-275-285
Would have tried more, but I thought my face would explode on the 3rd rep of 285

Comment #47 - Posted by: Will 18/M/5'8"/175 at June 13, 2011 8:55 AM

Scott Morrow- 275-295-305 (2)-295-295
Shannon O'keefe- 225-245-265-275(F)-265(F)
Shannon Oberlag- 125-135-145-155-155

Comment #48 - Posted by: SCOTT MORROW at June 13, 2011 8:58 AM

2011-06-13: 257. Felt good. Tabatta 16" Box Squat (10rndsX181X3).
2011-02-26: 251.
2010-12-20: 241.
2010-08-29: 230.
2009-12-15: 230.

Comment #49 - Posted by: gs at June 13, 2011 9:06 AM

L1 Cert in Orange, CA @ CF 714 was such an awesome experience. The positive energy, knowledge and enthusiasim from all the coaches (Lance, Lindsey, Erik, Chris, Josh, Dave) was so appreciated. The break out sessions were detailed and precise and learning the breakdown movements of the snatch from Josh Everett was unreal! :)The lectures and demos from all the coaches were so beneficial! Walked away from the weekend with a whole new respect for CrossFit!

Comment #50 - Posted by: Lucy Brosche at June 13, 2011 9:07 AM

Thank you Toronto L1 participants for all your energy and enthusiasm! I had a blast working with, and learning from you all!

I'll work on the height thing ;)

Comment #51 - Posted by: EC at June 13, 2011 9:20 AM

185-205-225-225-225

Comment #52 - Posted by: gb 43/m/71"/185# at June 13, 2011 9:23 AM

155/175/195/205/225

Comment #53 - Posted by: Demo at June 13, 2011 9:25 AM

M/150/5'7"/20

135/155/175/185/195/195/185

still working on form, not quite ass to grass so trying to get better every time. new to crossfit and lovin every day of it!

Comment #54 - Posted by: davidf at June 13, 2011 9:41 AM

I love the Canadians! Thanks to Paul for being a great host and to all the attendees who ROCKED HARD!! Can't wait to come back in July. Be good ;)

Comment #55 - Posted by: Denise Thomas at June 13, 2011 9:46 AM

230#

Comment #56 - Posted by: ccraft at June 13, 2011 9:46 AM

The Level 1 Training at Crossfit Pleasanton completely exceeded my expectations! I learned so much in two days and have a much better understanding of the CrossFit model than I thought possible in such a short time frame. All the coaches were great, and CrossFit Pleasanton was a fabulous host. A+++

Comment #57 - Posted by: Emilie W. at June 13, 2011 9:52 AM

M/39/192/5'11"

185-205-225-235-255

2 ROUNDS
800M 10 T2B

Progressing!

Comment #58 - Posted by: tuffnutt at June 13, 2011 9:57 AM

L1 cert Pleasanton, what an adventure! Instructors you guys rock! Thanks for the wisdom , knowledge , fitness performance and patience that you shared with us on this seminar. The WOD was a killer still sore and recuperating and no rhabdo so far! Again thank you so much! Kim and Abi I'm so impressed with your amazing performance!
JennB

Comment #59 - Posted by: JennB at June 13, 2011 10:03 AM

175-195-215-225-225

Comment #60 - Posted by: ekh3 at June 13, 2011 10:07 AM

255x1; 275x4
Heavy enough to be serious, light enough to stick each rep nice and low, and smart enough to walk away afterward!
(m, 46)

Comment #61 - Posted by: TRN III at June 13, 2011 10:10 AM

I did "Lawn Fit" for 4 hours on Saturday's "Rest" day, so I took Sunday off. Saw I had missed "Small" when I got on the site today. I HATE missing Hero workouts, so I'll pay tribute by doing 2 of 3 sets, give myself a 5 min rest, then knock out today's back squats. It hurts already...but I'm good with that.

Comment #62 - Posted by: James Z at June 13, 2011 10:14 AM

BW 133

225-225-225-225-225

Legs feeling beat after doing "Small" yesterday, so kept the weight constant and manageable, and tried to take less rest between sets.

Comment #63 - Posted by: Bill M. m/46/5'3"/133 at June 13, 2011 10:24 AM

405, 405, 455, 475, 500

Comment #64 - Posted by: Kevin A. at June 13, 2011 10:26 AM

Did
10 min AMRAP
10 cals on Airdyne
7 ohs (95)
10 box jumps (21')

5 rounds + 10 cals

Comment #65 - Posted by: Jonblaze at June 13, 2011 10:30 AM

its either one extreme or the other! i puked twice yesterday and finished it in 58:43 just shy of an hour!

Comment #66 - Posted by: Justin at June 13, 2011 10:33 AM

27/m/5'11"/175
225-275-295-315-345(PR)-355(1f)

Comment #67 - Posted by: justaman - liberty, sc at June 13, 2011 10:52 AM

All of us having knee issues, of various origin, right now. Decided to skip squatting this cycle. So, we did:

Carole
F/52/5'6"/133

2 rounds:
20 pull-ups
30 toes to bar
40 burpees
run 800

27:20

Doug
M/18/6'/180

chest-to-bar pull-up ladder

14 rounds + 6

Kevin
M/52/5'11"/172

press one every 30 seconds for 8 minutes, at 105#.

50 GHD's for time, 1:27.

Comment #68 - Posted by: Kevin C. (M/52/5'11"/172) at June 13, 2011 10:55 AM

225-245-275-295-315-335(f).

Low bar squat.

Comment #69 - Posted by: Jeff A at June 13, 2011 11:09 AM

The CrossFit Level 1 in Pleasanton, CA was an incredible experience. I have been doing CrossFit for a little over 3 months now and as they say drank the kool-aid, perhaps chugged, but it has been life changing.
We had an awesome team of coaches: Russell, Austin, Hollis, Abi, Kim, Jason, Adrian/Boz - you all were amazing in your lectures, demos and breakout sessions - seeing everything first hand vs. reading about it really brings everything to life. You were all eloquent and well-versed in the content being taught. I had the opportunity to watch some of you during the breaks (Russell, Jason); you guys had impeccable form and seeing movements in action was helpful. I'm striving to attain that form for my training and to coach others. Thank you again to each one of you and hoping to cross paths with you all again.
Thank you to Paul Southern for hosting us, your box provided a great place to learn and apply all the concepts. I thought we had a great group of people this past weekend and had the chance to meet a lot of cool people - good luck to everyone in their endeavors!

Comment #70 - Posted by: Margaux A at June 13, 2011 11:13 AM

M/27/5'9"/215
225-245-275-295-315

Comment #71 - Posted by: Kelly at June 13, 2011 11:14 AM

33/m/5'10"/220

225
245
255
265
225

Comment #72 - Posted by: D Craig at June 13, 2011 11:18 AM

back squats

295x3
305x3
315x3
325x3
325x3

m/41/5-9/195

Comment #73 - Posted by: brian hirt at June 13, 2011 11:29 AM

yvangt M/31/194lbs

this in morning in paris...

352 lbs/160kg
374/170
396/180
418/190
440/200

and this evening
3rounds of 1000c2/50bp/50boxj/800m run...45'25...

yvangt for french invictus team....
see you...

Comment #74 - Posted by: yvan gegout at June 13, 2011 11:34 AM

Nice to see some rugby stuff. CrossFit is a perfect fit for rugby players nearly.

110kg
130kg
130kg
140kg
145kg

m/28/5'8/182

Comment #75 - Posted by: Cameron at June 13, 2011 11:52 AM

135,185,205,225,225

Deadlifts, 3 sets of 20, 135lbs

ran 1 mile, done!

m/30/5'8", 180

Comment #76 - Posted by: Bryan Gorman at June 13, 2011 12:00 PM

135, 185, 205, 225, 275

Deadlifts, 3x20 @ 135lbs

Ran 1 mile

LET'S GOOOO!!!!

Comment #77 - Posted by: Adam m/25/5'7"/170 at June 13, 2011 12:03 PM

185 225 245 255 275
improved a lot. Form and weight

Comment #78 - Posted by: David P. at June 13, 2011 12:14 PM

Great weekend @ CF Pleasanton.Russell,Jason,
Austin,Hollis,Abi,Kimmy,Adrian/Boz EXCELLENT coaches,couldnt have asked for better explaination on the concepts/basics of CrossFit. Thank you also to Paul for allowing us to invade your space. We had a great bunch of people there who were eager to learn. We had a great time. Wish there was a way we could get a contact roster for everyone who attended so we can keep in touch, or find me on FaceBook.
Matt Moraida
(The Compound -CrossFit Vacaville North)

Comment #79 - Posted by: Matt Moraida at June 13, 2011 12:20 PM

M/38/6'3"/237lbs CF Start 2/7/11

255-265-275-285-0000.

Didn't do last set because I tweaked my back, didn't want to push it.

Comment #80 - Posted by: fitefire12 at June 13, 2011 12:29 PM

49 / 182

had knee surgery 2.5 months ago. First time at weight on back squats.

all sets at 160#

knee feels good.

Comment #81 - Posted by: tom perry at June 13, 2011 12:31 PM

Level 1 at CrossFit pleasanton was awesome a big thanks to Russel and the whole team Abi, Kim, Hollis, Austin, Boz, and especially Jason Khalipa for throwing me in the middle and fixing 5 years worth of bad squats in about 30 minutes!

Comment #82 - Posted by: Jason R. at June 13, 2011 12:42 PM

335
345
355
365
370 pr 5 months after an adductor/groin injury that sidelined me for two months. How's your squat DB?

Comment #83 - Posted by: B-Mo, M/34/6'/195 at June 13, 2011 12:57 PM

Last time (Feb 25th, 2011): 115, 125, 130 (failed on this one when I tried to go below parallel), 125, 125
All below parallel except @130

Today: 135(PR!), 140(PR!), 145(PR!!), 150(PR!!!!), 155(PR!!!!!!!!)

A great day for me!

Then, I did 75 GHD sit-ups and some work on pull ups.

Comment #84 - Posted by: Sarah (22/124/5'4") at June 13, 2011 1:06 PM

215-225-235-235-235

Comment #85 - Posted by: Brett C. m/29/6'0"/170lbs. at June 13, 2011 1:17 PM

CFL1 training was a phenomenal experience. Thank you so much Paul and Crossfit Pleasanton. Thank you all the Crossfit trainers. I learned so much from all of your knowledge and experience. It was really cool to see all the different teaching and coaching styles. All extremely helpful. I thought I would learn from this, I had no idea how much. I will be so much of a better coach because of it.
This is just the beginning...

Comment #86 - Posted by: Josh M at June 13, 2011 1:39 PM

345/355/365/375/385PR

Hooyah Navy!

Comment #87 - Posted by: Eckers 21/M/6'/187lbs at June 13, 2011 1:45 PM

CFWU x 3, 135lb back squat x 10, then WOD as Rx.

225
245
265
275 (PR)
245

Form on 275 was not perfect, but full depth and I got it up!

Comment #88 - Posted by: Sheldon N (M/34/6'/185) at June 13, 2011 1:45 PM

"Small" make-up:

55:06

RIP

Comment #89 - Posted by: james.patrick [M/49/66"/135] at June 13, 2011 1:54 PM

225
245
255
265
275 (pr)

Comment #90 - Posted by: coyo at June 13, 2011 1:54 PM

175, 195, 205, 215, 225

Better than last time. At 24 Hr Fitness, Camarillo, CA.

Amazing performances by all the Clarks, especially Doug! Way to go on the C2B's! Hope the ankle is progressing.

Comment #91 - Posted by: mas 54/m/155 at June 13, 2011 2:04 PM

Crossfit Level 1 Cert at Pleasanton was awesome. I've been doing crossfit for 2.5 years and it filled tons of holes for me in my training and coaching. All of the coaches were amazing and presented information really well, in fact EVERYONE was an amazing presenter. I was never bored! I really enjoyed Kim and Jason's breakout sessions and Boz and Russell's presentations! Abi, Austin, and Hollis were also great coaches to learn from. I hope I'll get to work with you all again in the future!

Comment #92 - Posted by: Jackie at June 13, 2011 2:20 PM

155-185-205-215-225

Comment #93 - Posted by: SB at June 13, 2011 2:21 PM

115-125-135-145-155

Comment #94 - Posted by: thinlizzie at June 13, 2011 2:27 PM

95-105-115-125-135

Comment #95 - Posted by: em :) at June 13, 2011 2:28 PM

As Rxd

315
375
405
415
435

Comment #96 - Posted by: Chris Wheeler 48/m/236 at June 13, 2011 2:59 PM

315s holding them in the hole to help with hip flexibility, seems to be working. Left thumb dead from dips yesterday, that is new.

Comment #97 - Posted by: Angelo at June 13, 2011 3:02 PM

m/41/156
225
275
295
215
320

Comment #98 - Posted by: Seth H. at June 13, 2011 3:06 PM

155
155
160
165
170

Comment #99 - Posted by: JFA at June 13, 2011 3:14 PM

f/27/128/5'5"

45
135
155
185 (4 reps- old PR)
195 (4 reps)
200 (1 rep PR!)

Comment #100 - Posted by: Linds at June 13, 2011 3:33 PM

The Level 1 certification at Crossfit Pleasanton was an all-around fantastic experience! The coaches were professional and knowledgable as well as entertaining. The lectures were informative, yet never dull, with frequent break-out sessions to demonstrate and practice key concepts in forms and movements.
I have only been involved in Crossfit for a few months, primarily self-taught, so being able to watch and get feed-back from trained professionals was invaluable to my future fitness goals. I realized how much I was lacking in form and now feel much more confident in increasing load and intensity. I would reccommend this course not only to those looking to train others, but those looking to maintain their own fitness needs as well!
Thank you to Paul for accommodating us all over the weekend, and thanks to the Crossfit training crew for all of your enthusiasm and support!

Comment #101 - Posted by: Julie at June 13, 2011 3:36 PM

Back Squats

155-165-175-180-185(F)

Comment #102 - Posted by: james.patrick [M/49/66"/135] at June 13, 2011 3:38 PM

135/135/155/175/195F

Comment #103 - Posted by: NAMWIZ at June 13, 2011 3:40 PM

as rx'd, 315 for all 5 sets.

Comment #104 - Posted by: mbalanda at June 13, 2011 3:48 PM

320-340-355-365 (f)- 315

Comment #105 - Posted by: Ben at June 13, 2011 3:51 PM

and what does "as rx'd" mean?

Comment #106 - Posted by: Ben at June 13, 2011 3:52 PM

Rx'd 135-185-205-225-235.
Also:
Bench press: 5-5-5-5-5 at 135-155-175-185-195(4).
DBSP 5-5-5-5-5 at 35s-40s-45s-50s-55s New 5RM+5.
Good Mornings 5-5-5-5-5 at 115-125-135-145-155. Squat cleans 3-3-3-3 at 135-155-175-185.
Suitcase carry 100 lb. db 5 rounds of one full length of the hall of pain each hand.
Kipping HSPU to yoga block, GOT THEM!!!!! 2-1-1-2-2-2!!!!!!! Attempted these just last week and could not do them. Two attempts from the floor, both fails, but it won’t be long.
OHS position press and hold, 3x10 seconds.

Comment #107 - Posted by: Kamper M/47/200/74" at June 13, 2011 3:56 PM

Subbed Front Squat
65/75/85/95/95(pr)

Comment #108 - Posted by: Josh P at June 13, 2011 4:00 PM

40m/5'10"/170#

W/U: 3 rnds of air squat, 10x; GHDSU, 10x; back extension, 10x; strict pull-up, 10x. BS, 5x1 at 135-175-205-235-275.

As Rx: 285-295-305-315-325.

C/D: body tightener, 30 sec; V-ups, 10x; tuck-ups, 10x; hollow body rock, 10x; hip rises, 10x; leg lifts, 10x; toes-to-bar, 10x.

Tied 3RM PR at 325. My plan is to not move-up until I can do 325 across the board. The four sets leading-up to 325 are a bit heavier than last time. 325 felt solid. So I'm happy.

Comment #109 - Posted by: rjf (Since 07-20-07. WOD no. 1069) at June 13, 2011 4:07 PM

SHOUT OUT TO THE L1 CERT IN TORONTO!!!

great trainers, great time, great bunch of crossfitters!
lets keep in touch

signed...the guy missing a tooth...lol

Comment #110 - Posted by: dan bosco at June 13, 2011 4:14 PM

M/30/5'7"/160

295, 295, 305, 285, 275 (barely)
Swim class 4 hours before destroyed my quads, no PR today

Thank you CrossFit!

Comment #111 - Posted by: Ryan F at June 13, 2011 4:20 PM

got up to 235 lbs.

Comment #112 - Posted by: Kyle A. at June 13, 2011 4:23 PM

205, 215, 235, 245 PR, 225

110225: missed for RM5k
101221: 235
100831: 220

Mariana: 135, 155, 160 (f x 2), 155, 135 (for depth)

Comment #113 - Posted by: Espinosa m/26/5'11"/165 at June 13, 2011 4:26 PM

225-275-295-315-315

next time go for 335

Comment #114 - Posted by: controlfreak at June 13, 2011 4:32 PM

M/40/190

155,165,175,175,175

Did sets of 10 pullups between sets. Still tentative at the bottom at 175. I need to grow a pair, I guess.

Comment #115 - Posted by: Scott Andresen at June 13, 2011 4:34 PM

134, 155, 175, 195, 205
Last CFT Squat 1RM 225

Comment #116 - Posted by: Brian K at June 13, 2011 4:50 PM

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

Comment #117 - Posted by: Gerard Dawson at June 13, 2011 5:17 PM

205 215 225 235 245

Comment #118 - Posted by: Seigs at June 13, 2011 5:26 PM

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

Comment #119 - Posted by: mlt at June 13, 2011 5:33 PM

Death by Thrusters, #95
Death by Rowing (20m)
Death by Box Jumps, 24" (5 first min, 10 second min, 15...)
5 minutes rest in between each

Thrusters: 9 min + 3 thr
Row: 12 min + 217m
BJ: 5 min + 22 bj

Burpee Challenge day #12

Comment #120 - Posted by: JF Lauzon M/24/5'10"/160 at June 13, 2011 5:42 PM

135-155-175-190-200F2

Comment #121 - Posted by: Kelly in PG M/33/180 at June 13, 2011 5:46 PM

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

As rx’d:
205lbs x 3
210lbs x 3
215lbs x 3
220lbs x 3
225lbs x 3
3 minutes rest per set
Foam roll after
Compared to 110225: last three sets at 225lbs

Comment #122 - Posted by: Sesoku at June 13, 2011 5:47 PM

110/110/114/114/120(kg)

Comment #123 - Posted by: koerner at June 13, 2011 5:55 PM

m/45/182

275-295-305-305-305

Comment #124 - Posted by: cosmo at June 13, 2011 6:05 PM

First squats with weight since knee surgery mid-May, so went light and high for form and to see how knee would do...answer: okay.

w/u - static neck-shoulder, cfwu x 1, bar dislocates, weighted pullup 7x2 wod (12-20-25-30-35-40-45), BS 45x3
w/o - BSx3 - 65, 85, 95, 115, 125

c/d - 26 more (unweighted) pullups for '50 PU a day' (day 4)

Comment #125 - Posted by: matt h - m49 | 5'11" | 188bwt at June 13, 2011 6:09 PM

F/23/5'0/105lbs

65/70/85/85/95 lbs (PR)

Almost to body weight!

Comment #126 - Posted by: Jen at June 13, 2011 6:28 PM

135 145 155 155 165 (only two reps at 165 before failing)

Down from last time cause I, like some others Ive seen on here today, decided to stop wussing out and squat wayyyyyyy the hell down.

f,36, 5'0, 110

Comment #127 - Posted by: Lisa at June 13, 2011 6:42 PM

Max Muscle ups 4 minutes - 23

For time:
50 Double Unders
10 Front Squats (135)
40 Double Unders
8 Front Squats
30 Double Unders
6 Front Squats
20 Double Unders
4 Front Squats
10 Double Unders
2 Front Squats

4:44

Comment #128 - Posted by: B. Rhaly at June 13, 2011 6:45 PM

275-295-315-335-340(only got 1 rep)

Comment #129 - Posted by: Ryan S (M/34/5'7"/155) Fort Mohave, AZ at June 13, 2011 7:08 PM

M/33/6'3"/200

225-245-265-275-280(PR)

Prev: 185-205-225-225-245

Comment #130 - Posted by: Ben S at June 13, 2011 7:53 PM

topped out at 315#

Comment #131 - Posted by: Linwood Wright at June 13, 2011 7:56 PM

@81 tom - what flavor knee surgery for you? I had medial meniscus 'mensicotomy' (cleanout) mid-May.

Matt

Comment #132 - Posted by: matt h - m49 - 5'11" - 184bwt at June 13, 2011 8:09 PM

225 failed at 235 1rm was 255 few weeks ago

Comment #133 - Posted by: Chris and Tobey at June 13, 2011 9:21 PM

495-495-495-495-495

Then 50-40-30-20-10 of:
Wallball
Overhead Lunges: 25lb plate

Comment #134 - Posted by: Matt C. at June 13, 2011 9:50 PM

295,315,315,315failed first rep,315
cs

Comment #135 - Posted by: jtoops m/27/205 at June 13, 2011 10:06 PM

165-185-205(f)-185-190

Comment #136 - Posted by: DanM. M/29/6'/248 at June 13, 2011 10:31 PM

200, 200, 220, 250(f), 250

Looking for a full squat on all reps. That is to say, upper leg coming down below parallel. Fourth set was a fail on rep 3. Not completely getting down on 5th set.

Comment #137 - Posted by: jomofrodo at June 13, 2011 11:16 PM

225 x 3
245 x 3
255 x 3
265 x 3
265 x 3
All in pounds...suck at conversions haha

Comment #138 - Posted by: Wade at June 14, 2011 12:12 AM

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

in kilos:

20/40/50/60/70(fail)
Waiting for hamstring to feel a bit more normal

Comment #139 - Posted by: lioness84 at June 14, 2011 12:54 AM

As Rx'd: 295, 295, 295, 295, 295; legs were very sore from sprints yesterday

Comment #140 - Posted by: Dennis M/28/6'0/190 at June 14, 2011 2:51 AM

2 mile run 14:30
then
3 X 5 Squats....
185#

Comment #141 - Posted by: dyagg at June 14, 2011 4:29 AM

95,135,155,155,155 vs
135,135,135,135,135 3/1/11
135,195,205,225,235 4/24/09
135,195,205,225,205 3/13/09

no rack, so concentrated on form. 5x 3 min jump rope, 1 min rest wu. 15x abmat after.

Comment #142 - Posted by: kevin o at June 14, 2011 4:55 AM

m/38/5'11/210

185
205
225(pr)
235(pr)
240(pr)

Comment #143 - Posted by: Keith M at June 14, 2011 6:36 AM

m/28/5'11"/185

185-200-210-220-230 pr

Comment #144 - Posted by: Hugues at June 14, 2011 7:05 AM

70
80
85
90
95F (2 reps)

Jo - 40kg (first attempt)

Comment #145 - Posted by: Jack - Hitchin at June 14, 2011 7:05 AM

First squat in about 6 months:

135x3
185x3
205x3
215x3 (failed)
185x3

Comment #146 - Posted by: Scooter at June 14, 2011 7:33 AM

m37/160/5'8

185-195-205-215-225

Comment #147 - Posted by: chuckd at June 14, 2011 7:52 AM

265, 285, 295, 305, 285.

Comment #148 - Posted by: Kyle Bisceglie 44/m/5'10"/180 at June 14, 2011 8:34 AM

175,215,245,265,265
pleased

Comment #149 - Posted by: cort at June 14, 2011 8:41 AM

350# PR

Comment #150 - Posted by: Steven Platek at June 14, 2011 8:41 AM

Only had 300 lbs in my home gym for this one.

285,300,300,300,300

"Small" was pretty rough. 56:36

Comment #151 - Posted by: Aaron at June 14, 2011 8:51 AM

305 315 335 355 375

Comment #152 - Posted by: mrd m/27/5'10"/200 at June 14, 2011 9:58 AM

185 185 205 205 205
Wasn't feeling it on the squats today.

Comment #153 - Posted by: Edwards M/14/5'11/158 at June 14, 2011 10:30 AM

145
185
225
235
235

Comment #154 - Posted by: Matthew m/31/6'2"/175 at June 14, 2011 10:46 AM

As Rxd....3 reps each
225
315
405
405
415

M/43/5'9"/205

Comment #155 - Posted by: Kelvin at June 14, 2011 10:56 AM

225
245
265
275
285

Taking it easy...last time popped something in my lower back!

Followed by:

5 rounds
21 double unders
14 GHD sit-ups
7 HSPU

Comment #156 - Posted by: thesomnambulant at June 14, 2011 11:04 AM

65, 85, 85, 90, 95. That's a 15# PR from the last time I did back squats!

Comment #157 - Posted by: sara b at June 14, 2011 11:21 AM

155-160-165-170-175

Comment #158 - Posted by: myles456 at June 14, 2011 11:32 AM

Back Squat 5x3
115-135-185-195-205F

Comment #159 - Posted by: Rggr at June 14, 2011 11:33 AM

185-205-225-235-225
Use 235 as 5 rep for next BS WOD

Comment #160 - Posted by: Drbusmc at June 14, 2011 12:34 PM

subbed ft squat due to hamstring tear stayed moderate weight

stopped at 225x2

Comment #161 - Posted by: Troy at June 14, 2011 12:41 PM

27/m/203
225-255-275-295-315x2...315x1...315x1

Comment #162 - Posted by: Sam J at June 14, 2011 1:13 PM

27/m/205

225
255
275
295
315x2...315x1...315x1

Lowest squats I've ever done.... Feels good!

Comment #163 - Posted by: Sam J at June 14, 2011 1:15 PM

M/35/6'1"/265

225
275
295
315
365

Hooah!

Comment #164 - Posted by: Matt at June 14, 2011 2:03 PM

As rx'd:
295-305-315-325-335

Comment #165 - Posted by: McNaughton/31/6'2/215 at June 14, 2011 5:07 PM

5x5 today
185 across

Comment #166 - Posted by: Jeff_Roddy/m50yo/185/71" at June 14, 2011 5:11 PM

225
275
295
305 (f - one rep completed)
275
295

Comment #167 - Posted by: cnc at June 14, 2011 5:51 PM

245, 255, 265, 275, 290

Comment #168 - Posted by: Fosterww98 at June 14, 2011 5:57 PM

row 500

Back Squat 3-3-3-3-3 reps
133 177 199 204 215

Comment #169 - Posted by: slowweak at June 14, 2011 6:30 PM

265
315
325
335f
335f

Comment #170 - Posted by: KB 24/5'10/197 at June 14, 2011 6:40 PM

Sean
135
155
155
165
175
175

Comment #171 - Posted by: KB 24/5'10/197 at June 14, 2011 6:42 PM

135x6
225x3
275x3
315x3
330x3
340x3
350x3

Comment #172 - Posted by: sblackburn 38/5'11"/203 at June 14, 2011 8:37 PM

24 / M / 5'9" / 135lbs

200-210-220-(225-225F-215)-210

I've been having trouble with my back squat for a while now, but I felt strong tonight. Last CF Total I could only get to 210, even though my PR is 235. Feels like I'm back on track... until Fran tomorrow...

Comment #173 - Posted by: BC at June 14, 2011 8:42 PM

m/39/191/5-10

little warmup and go.
Back Sqt
225-245-265-285-305
then 225 very deep hold for 3 count then back up x 5. bug bites on legs were bothering me.
Could have done more but form was good and still a little tired from the 50 min WOD the day before.

Comment #174 - Posted by: Matt A at June 14, 2011 10:01 PM

As Rx'd yesterday, low bar squats at 150# body weight:

225-235-240-245-250

Followed by more strength work: shoulder press and cleans.

Comment #175 - Posted by: rb (M/34/5'8"/150) at June 14, 2011 10:15 PM

best set 110kg

Comment #176 - Posted by: AGL at June 14, 2011 10:35 PM

M/43/5'11"/185

185-195-205-215-225

M/14

35-45-55-65-75

Comment #177 - Posted by: nutfam at June 15, 2011 4:07 AM

315-335-357-376-386(f)

Comment #178 - Posted by: travis reese m/25/175/68 at June 15, 2011 6:20 AM

So let me start by saying that this weekend was AWESOME! I had a wonderful unique opportunity to meet some phenomenal athletes and elite trainers that offered extremely valuable information and advice. The weekend was jam packed with enriching seminars. The trainers were all personable, approachable, and easy to understand. Saying that, I suspect that it will take some time for the quantity and quality of the information they provided to really sink in. I'm still processing much of their directions. I like how they simplify everything to the back to basics mechanics. It is so easy to lose technique and consciousness of one's own form. Additionally, the corrections provided by a fresh set of eyes really let me reset my squat, activate my shoulders correctly, and use that hip extension to really power me through such movements as the kipping pull up. They also completely redesigned my press technique. It's amazing how differently the same movement can be taught in other venues. None of the information is arbitrary. There really is a "why" to every technique, mechanic, variance, and intensity. I feel as though I really left with a deeper understanding of some of the Crossfit theory. Reading the study booklet is not enough. Experiencing the training seminars first hand really adds continuity to the text from an inexperienced eye. I've been doing this nearly two years now, and the beauty of this is that there is always room for improvement. The "10 skill sets" are never thoroughly mastered, so how could one ever get bored? I have a long way to go, many skills left to master, and an insatiable hunger for more experience, practice and learning. Watch the trainers workout during lunch at the next level one certification course or before the day begins. It is inspiring, AWESOME, and great to see even the "fittest" continue to learn and develop.

In the words of Barney Stinson, "This weekend was legen...wait for it...dary! LEGENDARY"

Comment #179 - Posted by: Cynthia Cook at June 15, 2011 8:07 AM

80-90-95-95-100pb

all kg done on smith. its the only way i can do heavy with no spotter. with belt from 95 up. very little sleep last night. just started the zone. still getting used to it.

prev 88-98(fl)-93-93-95.5-95.5 on 21.03.11
wore a belt fom 93k up.
prev 90k

Comment #180 - Posted by: zenoperegrinus at June 15, 2011 1:41 PM

185-225-225-235-245
As rx'd
40/M/213/76"

Comment #181 - Posted by: Rob at June 15, 2011 2:56 PM

M/34/5'4"/143lbs
205lbs, 225, 235, 235, 235

Comment #182 - Posted by: Matthew Burritt at June 15, 2011 3:18 PM

m/52/158
177x3
223x3
245x3
256x3
267x3
Should be better - no spotter no belt no legs after (small workout)

Comment #183 - Posted by: DAVID LINGLE at June 15, 2011 6:22 PM

225x3
295x3
315x3
335x3
345x3

Not bad for doing "Small" yesterday

Comment #184 - Posted by: bill/52 yo/211/6' at June 15, 2011 8:12 PM

The Level 1 Cert in Milan was AMAZING!!! Huge thanks to all the trainers! Great job!

Comment #185 - Posted by: Josh at June 16, 2011 2:32 AM

365/415/435/455/485

Comment #186 - Posted by: amped 36/M/195/6' at June 16, 2011 6:14 AM

Sorry for the Delay, had a ridiculously busy day Monday and Tuesday at SAC FD.

The Level 1 Training in Pleasanton was phenomenal. I got so much from all the great information. Before class I was excited to teach others about CROSSFIT. Now I am more excited to see new gains in my own workouts with all the PROPER technique that I learned. Every instructor was Fantastic and presented the info in a manner that was easy to obtain. Each and Every Instructor should congratulate themselves for putting on such a GREAT class. Wish it could have been longer. THANK YOU and hope to see all y'all in future CROSSFIT Endeavors. Good Luck to Jason in the GAMES...

Robbie

Comment #187 - Posted by: Robbie Swensen at June 16, 2011 7:33 AM

6/15
w/u:10x135,5x185
3x225(easy),275,285(hard),295(hard!),300(wow,thought I'd only get 2!)

Comment #188 - Posted by: Mike Scott M/44/5'10"/212 at June 16, 2011 9:22 AM

C-
worked up to 200

Comment #189 - Posted by: Jeff & Charity @ CF Snohomish at June 16, 2011 10:00 AM

Back squat 205#
Kept it light, aching left knee (DJD)
WOD every other day>Working swing shift
M/53/6’/210

Comment #190 - Posted by: Pete In Sun City at June 16, 2011 11:56 AM

m/39/6/190ish
Warmup
As Rx'd
225
235
245
255
265(PR)

f/29/501/140ish
Warmup
As Rx'd
185
185
195
205
205
215 (PR)

Comment #191 - Posted by: Jeremy A. Olive at June 16, 2011 5:46 PM

Fatigued after riding the road bike for 37 miles on the rest day yesterday.

As Rx'd.
185 x 3
205 x 3
225 x 3
235 x 3
245 x 3
Previous PR = 270 x 3


Mrs. Miyagi
115 x 3
135 x 3
155 x 3
175 x 1
115 x 10
Previous PR = 175 x 3

Comment #192 - Posted by: Miyagi m/31/162.8# at June 16, 2011 6:37 PM

Big thanks to the every one who looked after us at crossfit cfx. I got plenty out of of the weekend and rely gave enjoyed utilizing my new skills with my clients and my own training.

Look ing forward to seeing you at some stage again soon.

Chris

Comment #193 - Posted by: Chris Mead at June 16, 2011 7:47 PM

225x3
245x3
265x3
275x3
285x3

Since I didn't fail on any attempts, I probably should have attempted 295... next time.

Comment #194 - Posted by: John Thomas at June 16, 2011 9:09 PM

175-185-205-215-225(pr)

previous was 205

Comment #195 - Posted by: Raph at June 16, 2011 9:22 PM

F/41/5'6"/145

85x3
105x3
125x3
135x3

quit after 4 and nothing close to my PR--minor injury to R lower back on the DL's last week and still feeling it, so I'm being cautious

Comment #196 - Posted by: mom to five at June 17, 2011 1:03 PM

135 185 205 245 275(1)

ended with an extra 3x3 @225

Comment #197 - Posted by: schinizel m/33/5'9/155ish at June 17, 2011 11:20 PM

225, 245, 265, 275, 285(f)

PR: 295

Comment #198 - Posted by: Manchild at June 18, 2011 8:07 AM

Previous 215 225 235 245 255

Tonight 205 225 245 275 285

Comment #199 - Posted by: Cleveland at June 18, 2011 11:35 AM

255
275
285
295
305

Comment #200 - Posted by: dsm19 M / 32 / 6'0 / 210 at June 18, 2011 6:20 PM

135
185
225
235
245

Comment #201 - Posted by: al deezy at June 18, 2011 7:45 PM

m/35/165/5'10

BACK SQUATS
5-3-3-3-3-3
135-185-225-245-255-265
As Rx'd.....

Comment #202 - Posted by: SCHRO at June 19, 2011 8:01 PM

pistol practice

Comment #203 - Posted by: Jason Hudson at June 20, 2011 5:41 AM

225-255-275-290(f)-295(f) - only got one rep in each of the last two sets.

Comment #204 - Posted by: Edwin 28/M/68"/170 at June 20, 2011 12:01 PM

160-180-190-200-210(2reps)

Comment #205 - Posted by: Chris O. M/41/5'10"/195 at June 20, 2011 4:08 PM

275, 285, 295

then fran...

Comment #206 - Posted by: MikeyPaul - M/29/5'8"/170 at June 20, 2011 6:39 PM

CFWU x3 with ringdips and walking lunges

5 rds at 135, 2 rds at 155

better depth, better breathing...starting over.

Comment #207 - Posted by: F15E_WSO/M/49/180 at June 21, 2011 1:16 PM

205
215
225
230
235

no legs after yesterday's insanity. Small was one of the toughest wods ever!!

Comment #208 - Posted by: benji at June 21, 2011 3:02 PM

m/37/5'9/177
CFWU-3. No HSPU 3rd since doing 20 rep shoulder press. Superman. Burgener. K to E. Row 500m.
225X3 WU.
295,305,315,325,335
Depth good & felt like I did good job keeping back tight. Think knees still went in way too much out of hole. Keep back tighter???
2/25/11:285,295,305,315,325
work on knees out & that was terrible last 3 sets.
12/20/10: 285,295,305,315,325
8/29/10:275,285,295,310,320-PR
12/15/09: 275,285,295,305,315

Comment #209 - Posted by: jrm at June 21, 2011 6:41 PM

205-225-235-245-250

Comment #210 - Posted by: hillmanb at June 21, 2011 9:08 PM

225
245
245
255
255

Comment #211 - Posted by: ds at June 22, 2011 6:49 AM

135 185 215 245 275(1)

+ 3rnds 225x3

Comment #212 - Posted by: schinizel m/33/5'9/155ish at June 22, 2011 8:37 AM

155-185-205-225-235

Comment #213 - Posted by: Phong 24/m/155/5'5" at June 22, 2011 4:23 PM

First time training in about 2 weeks. Getting over footy injuries & cold / virus!

100kg
100kg
100kg
100kg
100kg

Comment #214 - Posted by: JT at June 25, 2011 5:52 PM

worked to 225, butt to recycling box (~13"), good form

Comment #215 - Posted by: ajax at June 26, 2011 6:22 PM

First time back in the gym for 2 weeks - a huge struggle

185
195
205
215
225 (f-2)

Comment #216 - Posted by: TZ at June 27, 2011 9:26 PM

95-115-135-145-155
Good, deep squats.

I'll take it.

Comment #217 - Posted by: Augustus at June 30, 2011 11:09 AM

BSx3: 95,135,145,155,165 (PB+10)

Comment #218 - Posted by: Harpo m/43/5'7"/145 at July 1, 2011 2:24 PM

6-21-11

195
225
225
225
225

bad knee pain

Comment #219 - Posted by: bookworm at July 3, 2011 3:30 AM

M/23/70"/195#

225#
245#
265#
275#
280#

Comment #220 - Posted by: Bill Gibson at July 4, 2011 12:19 PM

as rx'd

135kg (2 minutes rest between rounds)

Comment #221 - Posted by: Michel van Grinsven / 26yo / 183cm / 83kg at July 11, 2011 3:19 AM

M/32/5'8"/170 lbs

185-205-225-245-255

Haven't squatted in a while

Comment #222 - Posted by: Adam Hamm at July 18, 2011 7:25 AM

cf warmup
squat warm up sets (3 reps)135,185,225
rx'd 255,265,275,285,295 (1 rep)

Comment #223 - Posted by: Faleep at July 21, 2011 6:43 AM

CFWUx3
5x45, 5x95 5x135, 3x185 box squats (over bench)
100kg-110-115-120-120kg

Comment #224 - Posted by: Doug at September 23, 2011 11:46 AM

(kg)
135
140
140
140
135
Lost it a bit with the last one!!

Comment #225 - Posted by: Tristan at December 6, 2011 12:41 AM

F/42/136#/5'3"

125 x 3
135 x 3
145 x 3
150 x 3
155 x 3

For Kicks: 160 x 1 (PR), 160f
100 Double Unders: attempted 2 sets of 50..
50s still broken at least once - at most, it's a tripping fiasco.

Comment #226 - Posted by: Ness at December 6, 2011 12:04 PM
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