January 12, 2012

Thursday 120112

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

Dave Lipson: 455-485-505-515-520lbs.
Rob Orlando: 405-425-445-465-475(fail) lbs.
Post loads to comments.

Compare to 111206.

EricHansenVictoriaCreekCanyon_th.jpg

Enlarge image

Mike Conin.


"The Hussman Family" with Cory and Nathan Hussman, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Dave Lipson by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Rob Orlando - video [wmv] [mov]


"Reebok on a mission to get its employees fit" by Jenn Abelson, The Boston Globe.


"Ability has nothing to do with opportunity."
- Napoleon Bonaparte

Posted by Pukie at January 12, 2012 5:00 PM
Comments

Lipson is a beast.

Comment #1 - Posted by: NigelGrizz at January 11, 2012 5:13 PM

I won't have a spotter tomorrow, so what's a good work out to sub for this?

Comment #2 - Posted by: Tom at January 11, 2012 5:13 PM

Did this one today

255/285/300/300/300

Comment #3 - Posted by: Ronnieboy at January 11, 2012 5:18 PM

Lipson -- thanks so much for the explanation between high and low back squats. I've been wondering about that for a while

Comment #4 - Posted by: Joe at January 11, 2012 5:25 PM

Ability is nothing without opportunity.** Big difference but still a great quote.

Comment #5 - Posted by: Renato at January 11, 2012 5:32 PM

Great explanation by Lipson, really cleared things up.

Comment #6 - Posted by: Chris B. at January 11, 2012 5:34 PM

Here we go, day 3 of the cycle and another mono-structural WOD, this one a strength workout. Let's talk about the WOD first and then spend a moment or two noshing on the "Can you get strong doing CrossFit" thing.

First things first...warm-up. BEFORE you do your warm-up sets for your squats you must first warm-up the rest of you. We talked about this already. Remember? The CrossFit warm-up (CFWU) is a pretty challenging workout for the rest of the planet. 3 round, not for time. 10-15 PU/10-15 Dips/15 sit-ups/15 back extensions/15 second Samson stretches, each side. There are no PU in the WOD today; this is one way to get better at PU, put them in your WU.

3-3-3-3-3. 5 sets of 3 reps, back squats. High bar (sitting on your traps) or low bar (top of scapula), doesn't matter. Do what fits you own goals. Do some warm-up sets with lighter loads. Work on technique and depth. We squat LOW in CrossFit. A successful squat is one where the crease of your hip is lower than your knee. The videos above show really deep, A2A squats. Once you are warmed up and your technique is locked in (chest high, knees over toes and not bowing in, weight driving through your heels) move on to your work sets. If you are really new to squatting under load you should NOT be doing anything but working on technique.

Newbies should be doing progressive loads, not straight across. Start with something sorta heavy, do 3 squats, and then add weight each set so that you attempt a new 3-rep max on your fifth set. Rest 3-5:00 between sets, enough to recharge but not enough to get cold. STOP if you have a form breakdown at whatever weight. Learn how to safely dump the weight so that you can do this without any kind of spotter. Record the weight from each set. Watch the big boys, Rob and Dave, above.

Is that all? Do you do anything else? Nope. You're new. If you applied yourself and you got a 3RM your CNS (central nervous system) should be fairly fried.

So, can you get strong doing CrossFit? Of course you can. CrossFit is a STRENGTH and conditioning program, and you will get stronger doing it than anything other than a concentrated, strength-only lifting program. Is CrossFit the best way to get really strong if really strong is all that is important to you? Of course not, that's a specialty program, kinda like only wanting to run really long distances; if that's all that's important to you and you have no interest in any of the other 9 areas of fitness then all you should be doing is lifting heavy weights.

But if you want to be stronger, faster, quicker, more powerful, and generally more fit, well then, CrossFit is indeed exactly what you need.

Did I mention you would get stronger here? 3-2-1...Go.

Comment #7 - Posted by: bingo at January 11, 2012 5:34 PM

Is there a significant depth difference between Rob and Dave? Or is it just a different squat technique?

Comment #8 - Posted by: tscottmajor m/33/5'11/175 at January 11, 2012 5:35 PM

tscottmajor,

Yes, I see a significant difference in their depth. Rob leaves no doubt he's hitting the required depth. Dave's look a little short but that could be the camera angle.

I also think Rob should put on the knee wraps like Dave. He'd add at least 20lbs but it's all a personal preference.

Comment #9 - Posted by: BrianG at January 11, 2012 5:51 PM

M/19/5"11/185 I was a powerlifter for many years robs technique is much harder, uses more depth and takes alot more muscle and he did his set without knee wraps and I didn't see a belt which also is much harder. If he used the other technique and belt and wraps he could add at the very least 50 pounds but I understand his thinking cause I use his technique just like Dave said his technique is mostly for getting up the most weight possible it's the same as bodybuilding technique vs powerlifting technique two totally different worlds

Comment #10 - Posted by: Matt at January 11, 2012 5:55 PM

It's really sad to see main site posting videos of Dave L not squatting to depth. I really like Dave and he seems to be a good coach but for crying out loud GO BELOW PARALLEL

Comment #11 - Posted by: john at January 11, 2012 5:56 PM

To me Dave's depth looked good, crease of the hips below his knees, and like he said in the video the goal of the style of back squatting he was using was to get as much weight as possible up...opposed to the other style. Freaking insane weights.

Dave I sometimes see you chime in here, mind me asking what your HBBS is in relation to LBBS?

Comment #12 - Posted by: Paul at January 11, 2012 6:03 PM

Did this the other day.
185, 195, 205x2, 185, 195
Legs were sore from a previous workout though.

Comment #13 - Posted by: Edwards M/15/5'11/169 at January 11, 2012 6:17 PM

yes, was craving a strength day.

Comment #14 - Posted by: Mel/38m/5'10"/175 at January 11, 2012 6:17 PM

Why did Rob Orlando say that 465x3 was a PR when he does it in this video from a year ago...and also gets 485x2. Both are still awesome but, it looks like he got weaker. Am I wrong?

http://media.crossfit.com/cf-video/WOD110225_RobOBackSquat.mov

Comment #15 - Posted by: matt at January 11, 2012 6:22 PM

M/36/5'8"/180

315,335,355,375,385x1(F)

Comment #16 - Posted by: Dave Berry at January 11, 2012 6:23 PM

m/43/195/5'11"
row 500


Back Squat 3-3-3-3-3 reps
133 155 177 199 217

Comment #17 - Posted by: slowweak at January 11, 2012 7:07 PM

Matt--

PR's are very specific and this time around I didn't use any supportive gear...no knee wraps. Without that support the lift completely changes.

Rob O

Comment #18 - Posted by: Rob Orlando at January 11, 2012 7:08 PM

Lipson's depth is limited by lack of hip flexion range. It is apparent in his deadlift vids and I think he mentions it in one of the vids.

I have the same issue. When I go below parallel my sacrum tilts and lower back rounds. It cost me my l4-l5 disc, a year of pain, and an expensive surgery. And the disc blew out on this exact workout.

Do not sacrifice neutral spine and midline stabilization for depth in the bottom of a squat. Don't let your ego write checks your spine can't cash. You will regret it someday. Stability trumps depth.

The guy doing the demo had great hip range. He had depth to spare at the bottom.

I do have a problem with Lipson's neck and head position. I don't know what is going on there.

Comment #19 - Posted by: marshall at January 11, 2012 7:17 PM

What are thoughts on having back-to-back heavy squat days? I did Front Squats today, should I wait a day to tackle the 3 rep max back squat?

Comment #20 - Posted by: Mark H at January 11, 2012 8:09 PM

Great pic. Did he send it?

Comment #21 - Posted by: Scott Dyer at January 11, 2012 8:10 PM

A great pic indeed. That's strong, folks. Well done, Mike Conin.

Comment #22 - Posted by: Jack at January 11, 2012 10:04 PM

Rob- Thanks for the clarification. Awesome lifts! Huge fan here.

Matt

Comment #23 - Posted by: Matt at January 11, 2012 10:05 PM

Lipson's squats looked legit to me.

Comment #24 - Posted by: Mike Hollister at January 11, 2012 10:28 PM

Orlando should be working on his swimming

Comment #25 - Posted by: asmith at January 11, 2012 10:55 PM

Sad day in the strength department for me. Don't know what the deal was, but my legs just didn't seem to want to put up any weight.

091215: 225-235(PR)-245(f)-235-235(f)
101220: 185-205-225-235(f)-225
111206: 185-205-215-225-235(PR)
Today: 205-225(f)-205-215(barely)-215(f)

Comment #26 - Posted by: DanEOD at January 11, 2012 11:24 PM

I have no squat rack yet so I had to be able to clean the weights, and be able to hold them overhead.

Therefore I did 3x5 @ 95 pounds
then 3x5 @ 71 pounds
lastly 3x5 @ 71 pounds

Comment #27 - Posted by: Benjamin at January 12, 2012 12:42 AM

Where can I get that Tshirt Lipson has on?? its freaking awesome!

Comment #28 - Posted by: Matt at January 12, 2012 1:07 AM

185-225-255-285-305

Comment #29 - Posted by: TomO/45/M/200 at January 12, 2012 1:44 AM

185-225-255-285-305

Comment #30 - Posted by: TomO/45/M/200 at January 12, 2012 1:45 AM

Sorry if I missed this on a previous WOD, but what's the rationale behind squatting outside of the rack?

Comment #31 - Posted by: Adam at January 12, 2012 2:44 AM

m/46/185

315-315-315-315-315

Comment #32 - Posted by: cosmo at January 12, 2012 3:03 AM

M/6'1/103kg

60-80-90-90-90kg
+ 50 Wall Ball with 6kg MB

Comment #33 - Posted by: Will at January 12, 2012 3:39 AM

185/205/225/255/280

Comment #34 - Posted by: preacherman at January 12, 2012 5:25 AM

185-195-205-225-235(X1)

Comment #35 - Posted by: Townsend m/28/5'8"/140 at January 12, 2012 5:27 AM

Comment #11 John

Why are you clammering for them to go "BELOW PARALLEL" when the most detailed/scrutinized olympic lifters are only needed to go to parallel?

Comment #36 - Posted by: Chas at January 12, 2012 6:03 AM

255-275-285(2)-275-280

Comment #37 - Posted by: Khg at January 12, 2012 6:18 AM

520...is that all?
Beast! Looks like he is getting amped up for that last set by thinking about fitness lonnie trying to steal his girl Camille.

Comment #38 - Posted by: Sean at January 12, 2012 6:19 AM

135-155-165-175-185

FOB Salerno

Comment #39 - Posted by: james.patrick [M/49/66"/135] at January 12, 2012 6:33 AM

Cant wait to post my new 3 rep max. Looking for 325-340.

Comment #40 - Posted by: Jim at January 12, 2012 6:55 AM

I did 5x5 today. I guess I was so excited to see a strength WOD my mind overlooked all the threes! anyways 185/225/275/315(fail at 4)/305.

Comment #41 - Posted by: Brian at January 12, 2012 6:56 AM

F/38/5'/124

120-135-155-165-170

Comment #42 - Posted by: Wendy at January 12, 2012 7:25 AM

M/23/86kg

6-6-3-3-3

100kg-110kg-120kg-120kg-120kg
@ about 90% effort

always 3x48 kg weighted pull ups between sets

Comment #43 - Posted by: Eiki at January 12, 2012 8:02 AM

120 kg all sets @ about 90% effort
always 3x48kg weighted pull ups between sets

Comment #44 - Posted by: Eiki at January 12, 2012 8:04 AM

For a great analysis and explanation of the high and low back squats, find Rippetoe's article in the Journal titled, "Low-Bar vs. High-Bar Squats". The bottom line though is this, low bar = most muscle recruitment = heaviest weights.

A quote from the article, "Either you want to do a squat with lighter weights that forces you to hold a position used in weightlifting and usefully focuses on upper-back strength, in which case you front squat, or you want to squat with heavy weights to get as many muscles as strong as possible, in which case you low-barm back squat."

Comment #45 - Posted by: ChrisB at January 12, 2012 8:11 AM

Lite 3 rep work for depth and technique.

Comment #46 - Posted by: jd/m/50/6'1/180 at January 12, 2012 8:15 AM

315-345-375-405-435 fail x2

Comment #47 - Posted by: Manny at January 12, 2012 8:22 AM

Everyone rips Daves ROM. but no one ever talks about the intensity with which he approaches the bar. In my experience this can be one of the biggest factors in lifting heavy weight.( Focus and determination) Talk "form" and ROM all you want but when you gingerly step to the bar with 225 and boast full depth I think the point of heavy lifting gets lost. Nice Work Rob & Dave keep it up. Haters gonna hate Lifters gonna lift

Comment #48 - Posted by: tonyP at January 12, 2012 8:50 AM

25/215/6'2"/M

185, 205, 225, 275, 295

Comment #49 - Posted by: Dkorte at January 12, 2012 9:16 AM

M/52/153/1-1-06

Front Squats 3-rep

135-155-175-185-195x1F (PR is 190)

Back Squat 1 x 20 x 120 (PR is 140)

Then 3RFT
15 Power Cleans 95#
21 DU

8:28

Comment #50 - Posted by: bingo at January 12, 2012 9:21 AM

Back Squat 3-3-3-3-3

155-160-165-170-175(PR)

Comment #51 - Posted by: MCross at January 12, 2012 9:42 AM

No squats for me today, just wanted to say that Dave and Rob were both lifting a phenomenal amount of weight, and I could only wish to someday lift anywhere close to that. Major props

Comment #52 - Posted by: TM at January 12, 2012 9:49 AM

I agree with comment #19--Dave's looking at the ceiling coming out of the bottom. The neck should be neutral. Craning while under load is not good!

Comment #53 - Posted by: Evan at January 12, 2012 9:56 AM

One of the many banalities of life...fending off keyboard samurais and petty, incompetent know-it-alls.

Comment #54 - Posted by: Anon at January 12, 2012 10:39 AM

195,245,265,275,275

Comment #55 - Posted by: cort at January 12, 2012 10:40 AM

185-185-205-215-225(4)

Comment #56 - Posted by: SB at January 12, 2012 10:41 AM

C'mon. "didn't go below parallel," "didn't have a neutral spine position," "he was looking up and craning his neck." Anyone can be a Monday Morning Quarterback...but putting 500+ lbs on a bar squatting it down and up is an impressive feat not accomplished by many posters I've seen here.

Comment #57 - Posted by: soloxfitter at January 12, 2012 10:45 AM

200-225-275(fail)-245-225

Comment #58 - Posted by: BigBen&Parliament at January 12, 2012 10:47 AM

285 across the board, up from 275 a month ago

Comment #59 - Posted by: TRN III at January 12, 2012 10:54 AM

225
225
245
265
275

PR is 340

Comment #60 - Posted by: Jonblaze at January 12, 2012 10:56 AM

M/17/138/5"8

185/205(F)/195(F)/190/190

Comment #61 - Posted by: James at January 12, 2012 11:01 AM

Not ready to do weighted squats quite yet(knees). Did this instead:

4 rounds

50 squats
25 ghd sit-ups
25 back extensions

10:41

Comment #62 - Posted by: Kevin C.(M/52/5'11"/172) at January 12, 2012 11:15 AM

315
335
350
365 old PR
385lbs NEW PR!

Comment #63 - Posted by: Eckers 22/M/6'/189lbs at January 12, 2012 11:16 AM

As rx'd 3-3-3-3-3
135-185-205-225-225
Love the way my legs are growing and getting stronger

Comment #64 - Posted by: Pat Hess at January 12, 2012 11:53 AM

M/34/5'8"/180 crossfit beginner

165,225,245,265,275x2(F)

Concentrated on form (real nice and deep) and also my first time using the LBBS technique. Actually feels pretty good and stable. Great instruction by Lipson. Can definitely hit 300 the next go around.

Comment #65 - Posted by: Sid M. at January 12, 2012 12:02 PM

43/m/176cm/73kg

100-105-110(2)-110PR-105 kg

Skitour Wank in the morning, 1000 meters elevation gain in 2 hours.

Comment #66 - Posted by: Memuc at January 12, 2012 12:03 PM

m/17/185lbs/6'0"
warm up set 135
155, 165, 165, 165, 175
when we last did the crossfit total i got 185 for my bs. pretty happy with the improvement

Comment #67 - Posted by: jack wallace at January 12, 2012 12:04 PM

225#

Comment #68 - Posted by: ccraft at January 12, 2012 12:15 PM

Will work on form with light weights. Preparing for a indoor triathlon next week so today's focus will be on a "brick" - Bike and then run at high HR%.

Comment #69 - Posted by: JB at January 12, 2012 12:25 PM

275/295/305/325/345(f - 1 rep so went back and did another 3 at 305)

Disappointed because I got 355 1RM in the CFT last month and felt like I could have gone more with a spotter.

Comment #70 - Posted by: MattyP 41/M/5'11"/235 at January 12, 2012 12:28 PM

m.20.170lbs.6'

285
290
290
295
300 PR

les freakin go

Comment #71 - Posted by: Jarod.aka.J-Rod at January 12, 2012 12:32 PM

M/27/175

225-275-315-365-405F!!

385 is pr so I figured I'd take the leap to 405 and got stuck.

Comment #72 - Posted by: Joey at January 12, 2012 12:53 PM

315
315
335
365 (fail)
365 (1 rep)

Comment #73 - Posted by: Caveman/m/5'9"/200/28 at January 12, 2012 12:57 PM

110kg

Comment #74 - Posted by: AGL at January 12, 2012 12:59 PM

m/29/5'7"/195

205
215
225
235
245

Comment #75 - Posted by: Ty at January 12, 2012 1:19 PM

135-185-185-205-225#

Comment #76 - Posted by: CRUZ at January 12, 2012 1:25 PM

M/48/6'04"/200

Hip revision surgery next Tue. Haven't been able to sit down with out using my arms since May. With some luck I'll be back at it some time this spring. Looking forward to posting 5x3 airsquats.

Comment #77 - Posted by: Scraper at January 12, 2012 1:26 PM

Made up FGB
26:15
Laura f/49/5'7/145

Comment #78 - Posted by: power-girl at January 12, 2012 1:37 PM

175, 185, 195, 205, 165

At Redding Fitness Center. Long time between back squat days.

Comment #79 - Posted by: mas 55/M/150 at January 12, 2012 1:38 PM

M/28/83kg/190cm

85
87.5
88.5
90
92.5(2)

max - 100kg

Comment #80 - Posted by: Drasko at January 12, 2012 1:38 PM

315
325
325
335
335

Do better next time

Comment #81 - Posted by: Dr antz at January 12, 2012 1:39 PM

Wanted to go easy today - still sore from the wod w/ the cleans...

m/27/190

135, 155, 175, 195, 225, 250

Comment #82 - Posted by: Matticus at January 12, 2012 1:50 PM

275-295-305(ties PR)-275-275

Had to drop back down. Didn't have it today. Yesterdays WOD took some out of my legs.

m/38/6'1"/195

Comment #83 - Posted by: Rough Robbie at January 12, 2012 2:03 PM

#48

Intensity and ROM are not mutually exclusive. Lifting is technical, proper mechanics will always trump intensity. See Chad Smiths 905 raw squat as an example. In the fed he lifted in, knee wraps (which Lipson is wearing in the video) are considered raw.

http://www.youtube.com/watch?v=tpWRuthmIdY

Comment #84 - Posted by: WIll B at January 12, 2012 2:14 PM

Has anybody ever actual weighed their Olympic barbell? I never had until the other day...it only weighed 40lbs!!! So I bought a brand new one and it only weighed 37lbs! I weighed them on 2 different scales, one digital and the other traditional. Anybody else ever seen this huge difference in weight or is this just a crazy fluke?

Comment #85 - Posted by: RST at January 12, 2012 2:26 PM

225-225-235-235-245

Comment #86 - Posted by: J.Wood at January 12, 2012 2:42 PM

M/18/145/5"11

115-135-155-185-205-210-215(x2)
I missed the last squat cause I lost my
Balance thought it was a pre good back squat tho. Hit a pr at 210.

Comment #87 - Posted by: Justin at January 12, 2012 3:11 PM

m/36/205/5'6"
previous pr 425 for 3.Today 430 for a single.My legs are pretty drained from yesterdays wod.Im actually surprised I even got what I did.It has me wondering a legit question- the athletes who post the wod demos ie Rob and Dave in this case,do they follow crossfits programming as well?Did they also do the filthy fifty yesterday?I do not doubt these animals abilities for a second but i was in no shape to be pr'ing today.So thats the question-Are the athletes posting the top times and demos doing the same thing we are doing in the days prior?

Comment #88 - Posted by: bugdjj at January 12, 2012 3:22 PM

50/M/180
3x185
3x195
3x205
3x225
3x235

Comment #89 - Posted by: Ibzim at January 12, 2012 3:23 PM

M/35/5'4"/145lbs
185, 205, 225, 235, 245

Comment #90 - Posted by: Matt Burritt at January 12, 2012 3:41 PM

Bugdjj--

I follow some of the main site but this wod was different. The day before I shot this film I did 200 air squats, ran 1.25 miles and did 200 pushups at the track. I was not fresh. The last time I PR'd my 1RM squat I had done something similar the day before.

Hope that helps.
Rob O

Comment #91 - Posted by: Rob Orlando at January 12, 2012 3:47 PM

255-265-275-285-295

Comment #92 - Posted by: therozfather. 31/M/194 at January 12, 2012 4:07 PM

CFWU x 3, warmup at 135

225
245
255
265
275 (f2)

Off my PR but good form, deep. Finished with 5 rounds of 5 deadlift 225lb + 5 burpees, then some power cleans.

Comment #93 - Posted by: Sheldon N (M/34/6'/183) at January 12, 2012 4:11 PM

135-155-166-175-185 -- all low-bar, hip below knee, minimal cervical hyperextension

Felt good coming out of hole on all of these -- kept core and back tight, dug heels into floor and pushed up and out with hams - glutes, careful to keep knees in good position (no valgus 'folding in')

(vs. 6.13.11, one month after knee surgery: 65, 85, 95, 115, 125 -- and about 1/2 ROM)

Tweaked right (surgeried) knee a couple weeks ago in back to back timed / weighted-squat WODS @ CF box, and have been taking it easy on knee since then. Decided squats with medium weights, and not for time, would probably be okay & might even strengthen knee. 6 hours later, still feeling good...

w/u - 30 sec Samson, 10x (push, sit, planks, bridges), 21-15-9 for time of 30# KBS + dips = 2:12, 95#x5 squat, 115#x5 squat

c/d - 1000m row = 3:28.2. Went out in a blaze, probably a 1:35-1:40 first 500, and was near-death by 700m. A fast pace is good; an insane pace too early isn't. Still hoping for a 3:15 1k row in 2012, and a sub-7:00 2k...

BTW, really useful videos. Just my perception or has the instructional value of CF vids gone way up in just the last 6 months? (And it wasn't bad to start with.) Nearly every WOD-demo film now has solid tips, ideas, insights. Particularly liked Rob O's citing of Louie / Westside ("Take the PR and stop") and Dave L's contrasting low- and high-bar mechanics and uses -- lift a lot o' weight or prep for Oly?

Comment #94 - Posted by: matt h - 50 180# 1mar11 at January 12, 2012 4:13 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 4 HSPU per round
Back squat 45lbs x 5-5 95lbs x 5-5 13lbs x 3-3 185lbs x 2

Back squat
215lbs x 3
220lbs x 3
225lbs x 3
230lbs x 3
235lbs x 3
3 minutes rest per set
Foam roll after
Compared to e111206: 230bs max

Comment #95 - Posted by: Sesoku at January 12, 2012 4:16 PM

M/26/5'7/150lbs

185, 205, 225, 245, 265

Comment #96 - Posted by: Brat at January 12, 2012 4:18 PM

A weak 405 down from a 5rm of 425

Comment #97 - Posted by: dcestnik at January 12, 2012 4:25 PM

got up to 255 lbs

Comment #98 - Posted by: Kyle A. at January 12, 2012 4:29 PM

31/m/160
3x155
3x170
3x185
3x200 (pr)
3x210 fail on 1
Great day!

Comment #99 - Posted by: Nate at January 12, 2012 4:43 PM

150,155,160,165,150kg
161,181,191,206,211(f)lbs

Comment #100 - Posted by: jbark60 6'1" 195 at January 12, 2012 5:00 PM

245-255-260-265(1)-265(f)-225(to fail - 3, fail on 4th)

Comment #101 - Posted by: mlt at January 12, 2012 5:02 PM

46/m/218/74
155; 155; 165; 175; 175

Comment #102 - Posted by: Gerry L at January 12, 2012 5:03 PM

295
305
315
325
335 (f,2)

Comment #103 - Posted by: Mel/38m/5'10"/175 at January 12, 2012 5:03 PM

225
235
235
235
235

Comment #104 - Posted by: Brett C. m/30/6'0"/170lbs. at January 12, 2012 5:08 PM

F/42/180/5'11"

5 sets of 3 reps back squats

185 - 205 - 205 - 205 - 185

Comment #105 - Posted by: JuliePlatt at January 12, 2012 5:10 PM

165-185-205-225-245

Comment #106 - Posted by: Scooter at January 12, 2012 5:12 PM

I think it's so tight that the guys actually doing the demo respond to comments on these posts. Rob Orlando you rock man! And nice lifts!

Comment #107 - Posted by: Jeff LaRose at January 12, 2012 5:20 PM

Rob O talked to me!lol Thanks Rob.I know you are the real deal.Thanks for answering my question.

Comment #108 - Posted by: bugdjj at January 12, 2012 5:22 PM

Injured knee, no squats for me
5 x 3 of
Weighted pulls-ups with 20kilos
Power push-ups with 120 pounds of resistance
M/54/6’/205
Garage Crossfit enthusiast

Comment #109 - Posted by: Pete In Sun City at January 12, 2012 5:30 PM

m/34/170/5'10"

185-225-245-265-285(pr)

Comment #110 - Posted by: abomb at January 12, 2012 5:33 PM

275-315-315-315-315. Last time only did 315 for two sets. Getting stronger!

Comment #111 - Posted by: Kurt M/38/190lb. at January 12, 2012 5:45 PM

185
205
225
205
210

Comment #112 - Posted by: Paul m/28/6'2/190 at January 12, 2012 5:53 PM

25 / M / 5'9" / 137lbs

Pull-up ladder

11 rounds plus 7 pull-ups: 73

Boo. A tie for my worst score. I gues that's what two months off does...

Comment #113 - Posted by: BC at January 12, 2012 5:56 PM

m/52/158
179
223
234
245
256

Comment #114 - Posted by: DAVID LINGLE at January 12, 2012 5:57 PM

204, 250, 260, 265, 270
Jessica - 135, 150, 160, 170, 175

Compare to:
111206 - 225, 235, 245, 255, 265
Jessica - 135, 145, 155, 165, 170, 175 (2 of 3)
100829 - 240, 245, 250, 255, 260
090313 - 225, 225, 225, 235, 240

Comment #115 - Posted by: B. Rhaly at January 12, 2012 6:35 PM

M/39/6'3"/245 Lbs CF Start 2/11 been off of it since June because of back surgery.

135x8
185x5
225x3
245x3
265x3
275x3
295x3 (3rep PR)
Could probably have gone to 310-315 but didn't push cause it was a PR and still felt good.

Comment #116 - Posted by: fitefire12 at January 12, 2012 6:58 PM

M/23/6'4''/237

225,245,265,270,275

First time trying out the HBBS. It was fun trying something new but boy could i tell the difference. I did the CFWU at the end because I've heard that its not smart to do abs before heavy squats. Any thoughts on this?

Comment #117 - Posted by: Dwayne at January 12, 2012 7:17 PM

M/49/175#

Crossfit Warm Up

I am new to back squats and don't really have equipment.

3,3,3,6,6 75#

Comment #118 - Posted by: gtm at January 12, 2012 7:24 PM

115/135/145/155/155

M/28/175

Comment #119 - Posted by: Joshua at January 12, 2012 7:57 PM

185-195-205-210-215

Comment #120 - Posted by: Ape teach at January 12, 2012 9:00 PM

28/m/5'11"/185to190
225-275-315-335-365(f)
PR is 355
Not feeling strong core tonight

Comment #121 - Posted by: justaman - liberty, sc at January 12, 2012 9:23 PM

m/39/5'8"/151

45x6, 135x12, 185x6, 215x3, 225x1, 235x3, 235x3, 240F 235 235, 245 245F 225, 235x3

Definitively was a little low on energy from the Filthy Fifty yesterday.

Made it to 1431: Push up, Pull up, Squat, Sit-up

Comment #122 - Posted by: Paul at January 12, 2012 9:50 PM

Just did 5x5 at 135 with focus on depth. Still uncomfortable to get weighted squats down where they belong.

Comment #123 - Posted by: Scott Andresen at January 12, 2012 10:02 PM

Lipson should have done all the demo on his video. No one should be squatting like that guy.

Comment #124 - Posted by: brandon at January 12, 2012 10:37 PM

80kg
90kg
90kg
100kg
100kg

Comment #125 - Posted by: DPL at January 13, 2012 1:30 AM

M/26/5'8/190

275-300-320-325-330

I probably could of done more but I didn't have a spotter with me.

Comment #126 - Posted by: Gabe Resendez at January 13, 2012 2:51 AM

M\36\187\6ft

275-285-295-305-315

Comment #127 - Posted by: Vinsanity at January 13, 2012 4:58 AM

225-245-255-265-265

Went for a 275 single and failed.

m/39/74"/205# CF start-date 2/10/11

Comment #128 - Posted by: Daniel Murdock at January 13, 2012 5:05 AM

M/43/73"/250#
295
305
315
325
335 (f,2)
felt good
EW

Comment #129 - Posted by: Eric at January 13, 2012 5:10 AM

Lipson's squats aren't even parallel. He's got on a sweet shirt though.

Comment #130 - Posted by: kevin at January 13, 2012 5:17 AM

F/41/5'6"/145

85-105-125-135-145

felt great, despite lower back thing with a single light-weight DL on Monday(!)

Comment #131 - Posted by: mom to five at January 13, 2012 5:43 AM

M/29/6'1"/225
295-315-325-335-345(PR)
Used a low bar technique and felt good.

Comment #132 - Posted by: Sage at January 13, 2012 5:51 AM

225-245-255-265-315(fail on 3rd rep)

Comment #133 - Posted by: batman at January 13, 2012 6:16 AM

m/39/6/190ish
As Rx'd
245
265
275
285
295

f/30/501/140ish
As Rx'd
185
205
215
225
245 (x2 - failed on the 3rd rep)
She just keeps getting stronger and stronger!

Comment #134 - Posted by: Jeremy A. Olive at January 13, 2012 6:27 AM

As Rx'd

315/365/405/415/415

Comment #135 - Posted by: SanJo Monster M/33/5'9"/189 at January 13, 2012 6:33 AM

225-235-245-255-265(PR)

m/22/5'6"/153

Comment #136 - Posted by: Gaelan T. at January 13, 2012 6:49 AM

225
245
255
275
295

Comment #137 - Posted by: ferb44 185# at January 13, 2012 6:51 AM

165
180
180
180
180

Comment #138 - Posted by: JFA at January 13, 2012 7:07 AM

M/45/5'11"/177

No wraps, no belt

6 Dec 11 - 185/205/225/245/255(x2)
- slight form break at 225, better at 245, shallow at 255 & only got 2

12 Jan 12 - 195/215/235/255(x2)/225(x4)
- form break kicked in again at 235, but pressed to 255...and only got 2 and not deep, like last time. Dropped to 225 to finish, but kept good form and added a rep for good measure. Seem to be stuck at 245....

Comment #139 - Posted by: JPZ at January 13, 2012 7:44 AM

115-135-140-145-150
Total 685

Comment #140 - Posted by: Kerber at January 13, 2012 9:02 AM

F 26 5'9 145

115-135-140-145-150
Total 685

Comment #141 - Posted by: Kerber at January 13, 2012 9:04 AM

225, 255, 265, 275, 285 (PR)

Comment #142 - Posted by: Jetté 42/M/5'11"/170 at January 13, 2012 9:54 AM

275-295-315-275-295

315 didn't feel solid at the bottom. Otherwise good.

Comment #143 - Posted by: Michael m/49/5'9"/170/MI Survivor at January 13, 2012 10:55 AM

275-285-295-305-315

work on keeping chest up

Comment #144 - Posted by: JK m/28/215/5'10 at January 13, 2012 12:49 PM

M/44/5'11"/195

185-195-205-210-215

Comment #145 - Posted by: nutfam at January 13, 2012 2:56 PM

225, 245, 245, 255, 265 (PR for 3)

Comment #146 - Posted by: Brian R 49/6'2/186 at January 13, 2012 2:59 PM


275,315,350,375,390

should have went for pr for 3 of 405 a lot less shaky /axing than in Dec.

Comment #147 - Posted by: Kevin McClellan 50/195 at January 13, 2012 3:01 PM

Truly improved from doing this a month ago in December.
December: 205, 225, 245, 265, 270
Tonight: 215, 230, 255, 275, 285
Nice strength gain for a month.

Comment #148 - Posted by: "DWASH" at January 13, 2012 3:13 PM

205# all reps
then
15 Pull Ups
50 Weighted Sits
25 Push Ups

Comment #149 - Posted by: dyagg at January 13, 2012 4:03 PM

165-170-175-180-185

Comment #150 - Posted by: myles456 at January 13, 2012 4:03 PM

f/28/5'2/117
5x3 reps back squat
135/145/155/165/175 and 1 rep at 185

Comment #151 - Posted by: Paula at January 13, 2012 5:16 PM

sean
225/245/265/315/325

lorie
45/65/85/95/100

Comment #152 - Posted by: sean snyder at January 13, 2012 5:34 PM

M/34/5'9"/150

255
265
275
265
255

Comment #153 - Posted by: Antun Karlovac at January 13, 2012 6:29 PM

M/29/5'8"/164

225
245
265(strained quad muscle on #3)
275
285
295(fail on 2 rep)

Comment #154 - Posted by: Ivan at January 13, 2012 7:19 PM

M/44/6'2"/230#

205-225-235-245-255

Comment #155 - Posted by: ch18 at January 13, 2012 10:12 PM

345.

Comment #156 - Posted by: Jeff A. at January 14, 2012 8:54 AM

Did it in jeans after work JC

Got all the way down to a wall ball on each one

165 185 195 205 205

Comment #157 - Posted by: Cleveland at January 14, 2012 9:24 AM

m/34/6'2"/235

Getting back into CF after a 3 year break.

3-3-3-3-3

185, 195, 205, 225, 245

Legs are wobbly, but I could have done more...ran out of weights.

Finished out with 5 sets of pull-ups to failure.

22, 18, 18, 10, 3

Training for Tough Mudder in March (Dallas). Three mile run this afternoon.

I came to the realization that it wasn't my environment that needed to change...its me that needs to change. Started eating Paleo just before New Years, and have already started seeing a difference...after the krankiness wore off...:)

Needed to share...thanks.

mwh

Comment #158 - Posted by: mwh at January 14, 2012 9:54 AM

BSx3: 95,135,155,165,175 (=)

Comment #159 - Posted by: Harpo m/44/5'7"/145 at January 14, 2012 2:52 PM

BSx3: 95,135,155,165,175 (=)
DOMs from yesterday.

Comment #160 - Posted by: Harpo m/44/5'7"/145 at January 14, 2012 2:53 PM

315,365,405,415x1(could have gotton rep 2 but not rep 3). Switched to high bar 5 by 3 stop squats @ 265

Comment #161 - Posted by: JDisch at January 14, 2012 3:28 PM

m/41/5'10"/205

225, 275, 315, 335, 335

Comment #162 - Posted by: pjduenas at January 14, 2012 9:16 PM

M/37/5'10"/175

185/205/225/245/265

Comment #163 - Posted by: clint at January 15, 2012 9:15 AM

6th wk of Xfit
groin is completely healed and I am ready to get my squats back to what they used to be. Alot of atrophy in my legs. Long way to go as far as getting my back squat to where it use to be.
6'233
265x3
275x3
285x3
295x2
275x3
Squats still bothering my groin.

Comment #164 - Posted by: billy walls at January 15, 2012 3:35 PM

Wide stance @ home with 2t's bar.
303, 303, 308, 308, 308

Comment #165 - Posted by: Jeff & Charity @ CF Snohomish at January 15, 2012 3:42 PM

worked to 245 3RM, butt onto recycling bin (13"; no med ball). Rage.

12/12/11:
matched previous, 225 3RM. Butt onto med ball, form good. PAC.

Comment #166 - Posted by: Ajax at January 15, 2012 4:36 PM

225-245-255-255-225

Catching up on WODs - did this after 5k.

High bar squat with good depth - feeling stronger after 4 months of CF. From broke down in 4th set so lowered weight for final.

M/34/5'9"/220

Comment #167 - Posted by: Bill Hunter at January 16, 2012 6:03 AM

m/23/5'10"/213

225
275
315
335
365

Comment #168 - Posted by: tjb at January 16, 2012 7:57 AM

155 175 185 195 205

Comment #169 - Posted by: David Burns at January 16, 2012 9:09 AM

185/205/225/225/135

Comment #170 - Posted by: Johnh 43/205 at January 16, 2012 10:38 AM

225-245-245-245-245

Went with a lighter weight and focused on depth in the squat

Comment #171 - Posted by: Saam at January 16, 2012 1:46 PM

On the minute for 21 minutes:
1 Clean & Jerk 95 lb.
5 burpees
5 box jumps 24"

From uscrossfit.com

Good stuff!

Comment #172 - Posted by: al deezy at January 16, 2012 3:47 PM

135/185/225/245/265(2)/265(2)

Comment #173 - Posted by: Xman at January 16, 2012 4:22 PM

M/6'3/195/36

WU:
3 min easy run (ankle rehab)
Shoulder/Hip/Core/Knee/Ankle JA
3x
5-10 Shoulder pass thrus
15 OHS (w/PVC pipe)
10/10 commando pullups/15 normal pullups
15/15/10 Dips
15 Roman Chair situps
10 hip ext
30 sec sampson stretch

Back Squats
3-3-3-3-3 reps
45x5/5, 135x5, 185x3, 225x3, 245x3/3, 255x1

right groin a bit sore/legs generally beat up from skiiing yesterday. ugly but i got thru it. last heavy back squats were CFT before Xmas when I was doing stricly strength work for a few months (3x5's). I lost some in my back squat, but feel overall stonger.

Comment #174 - Posted by: Lars at January 17, 2012 6:05 AM

M/ 37/ 134 lbs/ 5'-6"
As Rx: (weak lifts this time.. I was not feeling strong last night).. this was following 3 PR WODS in a row... I did however PR in my post WOD high box jumps.
warmed up, DUs, stretching, pushups, air squats, burgener warmup,
95 lbs x 10
145 lbs x 10
175 lbs x 5

205 lbs x 3
225 lbs x 3
235 lbs x 3 (form not quite what I want it to be)
245 lbs x 3 (form not quite what I want it to be)
245 lbs x 3 (form not quite what I want it to be)
185 lbs x 9 (wanted to work on realyl good form with a little bit of weight)..
Disappointed with the loads.. this is a bout 30 lbs below what I wanted to be working with. NO belt, just me a t-shirt and shorts... I like that better to help develop my lower back and midline.. occassionally I do use a belt, but I try to just use it sparringly.. rather develop my midlline stability.

did WELL on my high box jumps... I would say I was doing about 44" standing.... felt good... maybe I was pissed off at my disappointing back squats.

Comment #175 - Posted by: anton at January 17, 2012 11:32 AM

25/m/284/6'2"

225, 245, 275, 315, 315

Comment #176 - Posted by: Dawgsrus at January 17, 2012 12:04 PM

C-
175-185-195-205-215

Comment #177 - Posted by: Jeff & Charity @ CF Snohomish at January 17, 2012 2:15 PM

age 22 bw 170

225/275/295/305/310 pr

Comment #178 - Posted by: Chris S at January 17, 2012 6:54 PM

Gabe 240 pr
Sclb 135 pr
B Will 195 pr
Nick G 195
Brendan 175
Emma 175 pr
Bubs 127.5 pr
Sydni 145^ pr
Christina 112.5 pr
Abby 140 pr
Mikey 165 pr
Ant 130 pr
Marianne 125 pr
Reggie 150
Meghan 150 pr
Chris 310 pr
Anita 152.5
Mama V 75
Mrs Carey 80
Mrs Pip 110
Lynn 165

Comment #179 - Posted by: BFCC at January 17, 2012 7:41 PM

Failed at 225, returned to 205.

Comment #180 - Posted by: seigs at January 17, 2012 9:00 PM

305

Comment #181 - Posted by: nsb at January 18, 2012 5:45 AM

225
255 (PR from here on)
275
295
315 (1 rep then failure)

Comment #182 - Posted by: Scratchy at January 18, 2012 6:26 AM

315x3
335x3
355x3
365x3
370x3

Previous PR was 385#

Comment #183 - Posted by: PaulDiane at January 18, 2012 8:26 AM

235

Comment #184 - Posted by: squirrel at January 18, 2012 1:08 PM

185(3).
235(3). Scary heavy for me. Form Ok.
205(3). Better weight for me.
205(3).
205(3).

Try 235 again next time.

m/34/6'1/190.

Comment #185 - Posted by: Montana03 at January 18, 2012 1:28 PM

225, 235, 245, 265, 275 (2/3)

Comment #186 - Posted by: Jbone1988 at January 18, 2012 4:15 PM

135
155
155
185
185

Comment #187 - Posted by: simswhilljr at January 18, 2012 6:10 PM


135, 185, 195, 205, 215(f - 1)

Comment #188 - Posted by: TZ at January 19, 2012 10:28 AM

235-245-250-255-260

Comment #189 - Posted by: Brian M/30/5'9"/179 at January 19, 2012 11:56 AM

285, 295, 305, 315, 275x6

Comment #190 - Posted by: MikeyPaul/m/30/170/5'8" at January 19, 2012 6:52 PM

2012-01-20: 259. Knees in bit on 3.
2011-12-07: 255. Tuff.
2011-06-13: 257. Felt ok.
2011-02-26: 251.
2010-08-29: 241.
2010-08-29: 230.
2009-12-15: 230.

Comment #191 - Posted by: gs at January 20, 2012 9:03 AM

115,135,165,185,205 vs
95,115,135,185,205 12/14/11
95,135,155,155,155 no rack 6/14/11
135,135,135,135,135 3/1/11
135,195,205,225,235 4/24/09
135,195,205,225,205 3/13/09

row 1k wu 3:58. abmat x 18 after.

Comment #192 - Posted by: kevin o at January 20, 2012 5:28 PM

205, 225, 245, 255, 265(f)

Comment #193 - Posted by: Manchild at January 21, 2012 2:28 PM

70-80-90-100-110-120-125f

Comment #194 - Posted by: Mik at January 22, 2012 2:04 AM

M/42/5'8"/170

205-225-235-245-245

Comment #195 - Posted by: Jon at January 22, 2012 6:28 AM

225, 315, 325, 315, 315

Comment #196 - Posted by: Crossfit Chris at January 23, 2012 6:59 PM

185-205-225-255-275

Comment #197 - Posted by: josiah at January 24, 2012 9:20 AM

205, 225, 235, 245, 250

Comment #198 - Posted by: fathertyme 33/m/6'/170# at January 25, 2012 4:41 AM

135, 205, 225, 235, 245

Comment #199 - Posted by: Doug Sunshine at January 25, 2012 11:45 PM

34/M/190

as rx'd

205
225
235
245
265 - got 4 on this one.

I'll add 10 to 15# next time.

Then did same with bench press

175
185
195
205
215

Comment #200 - Posted by: john g at January 26, 2012 11:15 AM

1/27/12: 205 205 225 225 225
3/1/11: 135 155 155 155 155 (ITB hurting)
4/28/09: 185 205 205 (2) 185 195
9/10/08: 115 135 165 185 165

Comment #201 - Posted by: JonNYC 43/180/5'11" xfit since 6/08 at January 27, 2012 10:31 AM

m/38/5'9/181
CFWU-3. Reg. Superman. Burgener. Row 500m.
WU 135,225
295,305,315,330,340
330-not bad w/knees, staying on heels.
340-Knees in way too much.
Good job w/hips back & pretty aggressive drop on last couple of sets.
2/6/11:295,305,315,325,335
6/13/11:295,305,315,325,335
2/25/11:285,295,305,315,325
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 #202 - Posted by: jrm at January 28, 2012 10:58 AM

As Rx'd: 315 (really bad form), 265, 275, 285, 295lbs

Comment #203 - Posted by: Dennis M/28/6'0/185 at January 28, 2012 6:17 PM

51/m/190

225/235/245(f)bck/225/225/225

Comment #204 - Posted by: denob at January 29, 2012 6:51 PM

M/173/5'7"/32

135, 185, 215, 225, 255

Comment #205 - Posted by: Mark S. at January 31, 2012 9:35 AM

225, 245, 275, 295, 315

Last time I did 225 all across

Comment #206 - Posted by: SF at February 8, 2012 4:12 PM

110-110-115-115-115k 01.03.12 (belt)

110-115-115-115-117.5k (pb) 03.01.12 (belt)
80-90-95-95-100k (pb) 15.06.11
88-98(fl)-93-93-95.5-95.5 21.03.11

Comment #207 - Posted by: zenoperegrinus at March 1, 2012 8:35 AM

CFWUx3
5x45, 5x95 5x135, 3x185 box squats (over bench)
92.5kg-105-110-110-110kg
(vs 205-225-225-225-235 last time)

Comment #208 - Posted by: Doug at July 17, 2012 4:12 PM

22/M/5'7"/154

175-200-220-240(fail)

Comment #209 - Posted by: Brian at January 14, 2013 6:56 PM

M/41/179cm/91kg.

1 set every 2 min.

(kg) 100-110-120-130-140(2).

Compare to: 130910: 130x2
130818: 140x1

Comment #210 - Posted by: Jose-Luis Morales at January 3, 2014 8:42 AM
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