February 13, 2012
Front squat 3-3-3-3-3 reps
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CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, CrossFit Refinery, Atlas CrossFit, CrossFit Verve, CrossFit SS, CrossFit Max Effort, CrossFit Basel.
CrossFit Kids Course: CrossFit New England.
"Meet Todd Widman", CrossFit Journal preview video [wmv] [mov]
"I Am The Fittest" - video [wmv] [mov] [HD mov]
Register for the Open here.
WOD Demo with Liz Powell - video [wmv] [mov] [HD mov]
"Truth is the secret of eloquence and virtue, the basis of moral authority; it is the highest summit of art and of life."
Posted by Pukie at February 13, 2012 5:00 PM
- Henri Frederic Amiel
did this yesterday 185, 225, 235, 245, 245.
Awesome L1 at Atlas!! Great staff, great trainers, learned a TON!
Liz, shove those knees OUT!
So great to see a video of Todd Widman on here. Todd is simply amazing. If you have had the pleasure to meet him or be trained by him then you know what I'm talking about.
And congrats to all the new L1 CrossFitters!
L1 @ Atlas was life changing. Thank you top all the incredible trainers!!
Curious, how much rest is in between each set?
I'm SO ready for a heavy day!! YES!
The guy in the bandana cracked me up. So good to see people just having fun.
Hmmmm....so you rowed 3500m and did 105 wall balls...today....and now you program front squats? Interesting....too much leg work?
Had a great time at CF Southside! Big thanks to Chuck, Mike G, Bethanie, Chris, Jenni, Courtney and everyone at SS that helped out! Fantastic time with amazing people!
Wow. Awesome job Liz. Great form.
since it' a heavy weight workout, you'll want adequate time before each set.
there's no specific time. probably not 20 minutes between each set, lol, but give your self at least a few minutes.
Great cert at Atlas this weekend. Learned so much about my own abilities, good and bad, and what I can do to better myself and others. The trainers represent Crossfit well. I should have done this sooner. If you've been doing this for years and never even set foot in a box, like me, scrounge up the money and attend the cert.
21 / m / 83kg
did this yesterday as well for a strength
185x3 - 225x3 - 245x3 - 275x3 - 300x3
I wanted to take the time to give a huge shout out to all the wonderful trainers that taught the Level 1 course at CrossFit Verve. I had an absolute blast! The structure of the course was incredible fluid and functional. The way in which the trainers communicated and interacted with the attendees was phenomenal. None of this “Wah Wah Wah” Peanuts/Charlie Brown style lecturing… but very interactive, clear, fluid deliverance of material in real language. I sincerely enjoyed my interactions with all of the trainers. The environment was perfectly conducive to both learning and teaching. So, Matt, Cherie, Nicole, Zach, Lance, and Joe - you guys rock my socks! Your involvement in my CrossFit journey is paramount. I will rep hard and proper in the name of CrossFit! Thanks again!!
9th wk of CF
225x3 last time i failed at 225 this time i got to 255
@DLC #11, you say Liz has great form, are you watching the same video?? As she gets heavier her legs track in and out of alignment with her toes, so she is losing good form for the sake of reps and weight. I know alot of you will say bet you can't do that weight, as someone who weighs a little more than Liz, she lifting more proportionally more than I can, I applaud her for that, but the point is if you can't do it with good form, you should lower weight or reps. Seems like there is alot of support for sloppy form, as long as you do alot very quick.
Got my L1 cert at Atlas last month, awesome experience!! And I would love to have a box like that of my own for sure!! I want to do an L1 weekend every 6 months to keep the skills up!!
To coaches Jenn, Nicole, James, Joe, Rudy, and Russell: Thank you for a genuinely transformative experience at the Chicago Level 1 Cert this weekend. I learned so much in so short a time. And I was reminded that only a willingness to fail will bring success. Oh, and one more thing: Fran sucked.
With much gratitude,
Well said # 19, there is always someone critiquing every little thing. I am just glad to have instructional videos and all the answers to our questions available.
Just thinking... what is the functionality of the back squat? I mean, how often are you going to attempt to place a heavy load on your back & attempt to lift it. The front squat seems much more functional IMO.
Thank you CrossFit Refinery and the awesome staff for making our Level 1 course so amazing! Special Thanks to Eric, Tommy, Boz, Kelly, Miranda and Abby. You guys are awesome!
Liz, those squats were great. No one looks flawless when they push the limits of their capacity. You looked like you balanced technique and intensity beautifully. If I had not witnessed the slightest deviation from a perfect squat I would have told you to put more weight on the bar.
Hell of a job. Keep it up.
Atlas CrossFit Cert was awesome!!!! The staff was amazing and had a lot of fun there!!!! This was a good start to my Coaching career and can't wait to hit up the Coach's Prep Course soon!!!! Thanks a lot Russel, Joe, Rudy, Jenn, Nicole,Tyler and of course James!!! Great stuff!!!!!!!!!
pat sherwood, always a class act.
hell of a job, keep it up !!
Really liking the WOD demo videos these days, awesome work... great strength from Liz too
started crossfit yesterday dont have all the right equipment but we make it work. 5 sets or 3 got 185, 195, 205, 215, and 225
Thank you CrossFit Max Effort for lending your FABulous facility for our Level 1 Course this weekend! All the trainers were AMAZING athletes themselves! SO wonderful to get the Full Spectrum of basics to elite training perspectives.
Thanks again ALL. Another great group of trainers heading out to spread the word and the work of CrossFit!
275, 285 fail, 275, 275, 255
I just finished the Crossfit level 1 Cert in Basel. Those of you who haven't done it might be wondering if it's worth the time and money. Here's my take.
I would recommend it for anyone who does even a little bit of informal coaching. For example, if you have a home garage gym where you & family & friends work out, you should get your Level 1. On the other hand, if you're in a good Crossfit gym with great coaches who pay attention to your technique and are always giving you one more little thing to work on, and you don't really coach other people, then you may not need it. I would also recommend it for anyone who has to do some of their own coaching, or work out in a non-Crossfit facility.
I lead a Crossfit class here in our work gym, with beginners. We don't have much equipment, so it's not easy - we sure can't follow mainsite programming! The level 1 Cert gave me some awesome tools and skills to lead that group better, design and scale workouts, teach technique, and introduce theory.
This weekend also was useful personally. For example, I found out that my deadlift form was too squatty (not enough posterior chain activiation) and have a better understanding of why that's important. I think almost everyone in our breakout group was learning something to improve their technique.
The Crossfit cert trainers were very knowledgeable, worked hard, and expected us to work hard too. They were also friendly, encouraging, and interested in us as people, not just random faces they would only see for one weekend.
The whole weekend was well structured, alternating between classroom lectures and hands-on practice being coached and coaching.
So huge thanks to the trainers, and also Crossfit Basel for hosting the cert and also the BBQ Saturday night. It was a good weekend.
85kg, 90kg, 95kg, 97.5kg (pr), 100kg (pr)
165# ( Previous PR)
190# ( New PR)
COP Zormat, Afghanistan
6 weeks here with CrossFit, likin' it a whole lot.
Awesome L1 @ CF Max Effort! Thanks for hosting us Zach. The CF team was kick ass and I think a lot of people got to meet some icons in the CC community. My thirst for knowledge continues...ready for the next course (specialty).
6 weeks into CrossFit and lovin' it
HONEY BADGER!!!! hahahaha
@ #9, rowing, too much leg work??? Wall balls? really??? not trying to be a dick, but in my mind, to much leg work is some variation of squats, another variation of squats, weighted lunges, leg blasters, running, and prowler pushes, or a similar combo... wall ball's and rowing dont fall into my leg category, wall balls only if im programming it as a warm up for something like front squats... BUT, my original point for posting...
#185 front squat by that wee lady, badass... very bad ass... put me to shame, i definitely have to step it up and hit 245, 255 today with the front squats...
I cannot say enough about my awesome experience this weekend with the L1 training team at CrossFit SS. Each coach had so much to offer and I learned a great deal about my own form and technique and how to help others achieve new levels of fitness. The structure of the classes was ideal, the balance between lecture, discussion, and small group progressions ensured that we came away truly understanding all of the intricacies that make the CrossFit technique and programming such an optimum method for achieving results. Chuck, Jenni, Chris, Mike G, Bethany, Courtney, and Jorge, I cannot thank you enough! Amazing weekend!
The CrossFit Kids Cert at CrossFit New England was AWESOME! This goes without saying but all the trainers, Todd, Aimee, Kelly and John were amazing and full of great ways to reach out to our kids and parents. You can see their passion for what they do and the experience of the past 8 years working with preschool, kids and teens really shows in what they have to offer. I am so excited to start our program in St Thomas and ready to as they put it..."Change the World!" Thank you CrossFit!!!
Chuck and all the trainers provided a great weekend at Crossfit SS. Learned a lot and had a great time. Thanks to all.
At #21 When are you required to carry and squat a weight on your front? I agree with you totally about it is more functional but any athlete will train both just as hard and intense
45-95-115-125-135 (Failed on 2nd rep)-135 ok
205 (old PR)-235(PR)-255(PR)-235-235
I felt strong today, so I went for it. Increased weights and PR'd at 285!!! My new programming is working out. Thanks, Crossfit!!
First, I would like to say thank you to all the great coaches at the Basel Level 1 Cert. I learned a ton in a very short time thanks to your great teaching and coaching! Second, thanks to Ramon and his staff for hosting a great event, and the BBQ was excellent even if it felt like I was hiking across the polar ice cap to get to your box.
225-245-255-265-270F(1 good rep)
started really low, old PR(9 sept) was 235 so good improvement.
185 - 205 - 225 - 235 - 245
First WOD ever
225-235 (old PR)-245-255(x2)-245
Still felt I had a little in the tank so went for a 1RM at 275 and got it. Old PR for 1RM FS was 255 so I'm pumped.
L1 at CrossFit Atlas was intense, knowledgeable, and a overall great experience! I have to hand it to all the coaches (Russell, Joe, Jenn, Rudy, Nicole, James, and Tyler) because they truly represented what is to be CrossFit.
I am eager to get better as an athlete and as a trainer. Expect me soon at the Coach's Prep Course!
2012-02-13: 230 (137X10)
2011-09-04: 225 (135X15)
2011-01-04: 221 (135X12)
2010-04-28: 214 (135X10)
Well kids, I think it is fair to say that back squats AND front squats are a heck of a lot more useful overall than "air squats". Air squats are good for warming up and that's pretty much it....unless for some reason you cannot squat with ANY weight on your back or your front.
185, 205, 220, 235, 245(PR)
Awesome job, Liz. Very impressed and thanks for motivating me to "man up" today.
Did Murph (36:52 - no vest) this past Saturday and will be doing Eva this upcoming Saturday. In light of these 2 brutal workouts, I was wondering what does the CF community feel is the toughest WOD? Thanks in advance.
CrossFit Level 1 at Basel. Top 3 words to describe it: professional, down-to-earth, and community. The learning felt easy and I think it was largely to the credit of the instructors. I believe the time and effort put into CrossFit beforehand was key to maximizing the benefit out of the seminar.
@47 ummm anytime you lift something heavy off the ground and then carry it? Like a car or bus or girl or something. Or boy, whatev.
In general I think front squats are more useful than back squats.
thanks for the pic! had the best time this weekend at max effort and all the trainers. they were great. now waiting for my test results!!!
BW 136.4 today
230 (2 reps; punked out on 3rd)
WL shoes; no belt for all sets
235 - I'll add 5 or 10 more # next time.
Then I worked on my press
225-245-255-265-270F(1 good rep)
Today was a good day! I was frustrated the past week, but it dawned on my I was tired, so i took a few days off. I did yesterdays and todays WOD.
today's WOD 21:18:08 lost time figiting with the dang row machine computer.
The Front Squat I did AWESOME!
1. 135 x3
2. 165 x3
3. 185 x3
4. 205 x3
5. 225 x3
6. 255 x3
7. 275 x1 (fail, lost balance of the bar)
8. 275 x3 (PR)
70kgx3 75x3 80x3 80x3 85x3 90x3 (pr)
205 # new pr!
185 # failed on 215
Had a great time at the Refinery. Coaches were awesome!! Couldnt have asked for a better group.
CFWU x 3, Mod'd; still have backe spasm
bit less than last time...
155x5x5 on the minute
Did after WB and rowing WOD from yesterday, 115/115/135/135/155 didn't regress as much as would have thought after surgery; Last PR 165
30/ M / 250
w/u Muy Thai
Moral of story MUY THAI/Cardio kickboxing is not a good warm-up for 3rm, i should be able to do 200 no prob
Thank you very much to CrossFit cert trainers for this interesting CrossFit L1 Course in Basel Switzerland, your are really experts! And many thanks to CrossFit Basel team for managing this weekend!
did yesterday and today's today
2k row, 50 wb, 1k row, 35 wb, 500m row 20 wb: 25:30
fr sq 3-3-3-3-3
wow is that brenden kelly at the level 1 at atlas. Good to see some south side Irish in the bunch. just got my level 1 in december there. congrats
175x3; 185x3; 195x3; 205x3; 215x3 (PR)
First time doing full squats. Felt great. Cant wait to go heavier next time!
80 - same as last PR
did 2 reps of 85 but failed on the 3rd
Anyone know where to find the yellow Reebok reelflex nano's?
135, 145, 155, 165, 175(pr)
really happy with the strength gains. this is my second month of crossfit
5'9 m 178
@95, check the mainsite store
No access to gym today, Tabata squats instead.
16 Intervals 20 seconds squats 10 seconds rest for 8 minutes
Fewest amount of reps completed in an interval ..9
Hey Guys, thank you very much for the energy at the Level1 course in Basel. I had a great time seeing how you train other people and how much love you have for this community! It was an absolutely mindblowing experience to see that motivation of the trainers to get to know the people.
Keep up that good Work: Joe, Madsen, Jami, Sebastian, Simon, Tora.
20 GTO #95
run 400 m
rest 2 min
20 pull ups
12 Thrusters #95
400 m run
2 min rest
40 Push Up (Games Standard)
12 SDHP #95
400 m run
Been doing crossfit for 5 months now I have lost 46 lbs so far and got my first muscle up today thank you crossfit you have changed my life
135, 165, 200 PR, 205 PR, 210 (f x 1)
5x3 reps front squats
Started off to strong and had to back it off
@95 Men's yellow Reebok reelflex nano's
Outstanding job to all the instructors (Chuck, Jenni, Chris, Mike G, Bethany, Courtney, and Jorge) at CF SS this past weekend! Instructors presented the material in a professional, yet fashion, that was not boring . They were good at incorporating personal experiences, as well as, having a good sense of humor. Only personal recommendation I have is when there seems to be a personal opinion from the student/students that does not agree with the instructor, and is not immediately resolved, be taken off line. It seemed at sometimes some students were just disagreeing to disagree and were wasting valuable time. Other than that, everything was awesome. Thanks again. I look forward to waiting a year and taking the CF Level 2 course. Off to watch Honey Badger now:)
205-210-215-220pr-225(2), warmup and cooldown 1000m rows.
225, 245, 255, 275, 285
215# was the final set. New PR!!
Great weekend at Crossfit SS thank you to the trainers for a great Cert ...Kovac
Todd is the man!!! Thanks for changing the world brother!
145, 165, 185, 200 (pr!), 185
235x3 ( New PR ! )
CFWU x 3
Super sore from the last two days, plus still being careful with my low back.
Could've went a little higher, but
185 x 185 x 195 x 205 x 215
Thanks to the mainsite I've been learning and growing from Crossfit for the past two months. I can't wait to get back from deployment and start working out at Crossfit Kailua
male, 39 yo, 151#, 68"
95, 105, 115, 125, 125
Front squat 3-3-3-3-3 reps
Tweaked knee from baseball this weekend kept me from really pushing to a true 3RM. Pushed hard, but held back just a lil' to be safe.
20# PR and I'm sure my true 1rm is much higher. Woot!
CF kids cert was very informative this past weekend at CFNE. Thank you!
Pat, maybe you can clear something up: In the article you wrote and had posted a couple of days ago in The Crossfit Journal you stated, "What is the proper course of action to learn CrossFit and it's movements most efficiently and effectively? Start with mechanics, gain consistency, and then- only then - add intensity." So my question would be-in the workout demo do you think that by adding too much intensity the mechanics fell apart to the point of hindering performance? Believe me, the weight used was more than impressive. But, with proper emphasis on mechanics, could her potential grow to the point that her mechanics would begin to break down at a much higher weight? In any event, having the guts to put yourself out there for the critics is a true show of character on her part-keep it up Liz, the sky's the limit for you!
FSx3: 95, 125, 135, 145, 150 (+5lb)
LAST SET QUESTIONABLE DEPTH
After this, did a "Nate", got 16 Rounds + 2 Muscle-ups in 20 minutes.
205-225-245-255(PR)-265(failed on 3rd rep)
Lost form on rep 2 and used too much recovering. Had a feeling on the way back up that the third rep would be toast.
185, 200, 210, 215, 220
110904 - 185, 195, 200, 205, 210
110104 - 200, 205, 210, 215, 220
100428 - 185, 195, 200, 205, 210
I'll take it for my first time doing front squats. Didn't want to go too hard.
So I didn't really think this through and was hang cleaning this up but here is what I got.
Thanks Crossfit people, love this stuff
275-295-315-335-345(f)-335 = 4665
Been crossfitting since mid november. Was 59 234 did 185 for a max after weeks of hard work I am now 208 did todays wod 185,215,225,255,285 dramatic improvements :-)
Thanks to all the level 2 trainers that were at verve this weekend, feel like twice the trainer i was before!
did sunday's row-wbs wod. details there.
I was happy with how today went. In September I maxed out with 3 @ 215# and ended up irritating my SI joint. This morning I focused on keeping weight in the heels and an upright torso:
3 x 185#, 195#, 205#, 215#, 225#
I went for 230#, but inclined forward, so cashed in there.
105, 125, 145, 155, 160
reluctantly with smith type machine
First time doing front squats. Balancing was intense, fingers and hands have to get used to holding the bar in the position.
Mr. Wonsil 95
Mama V 85
Mrs. Carey 90
Squat therapy + Tabata Front Squat
Amanda (2nd workout)
185 (failed on 2nd rep)
3 x 100kg - 220lb
3 x 105kg - 231lb
3 x 110kg - 242lb
3 x 115kg - 253lb
2 x 120kg - 264lb (1 x fail)
Disappointed not to get the last one on 120kg, but it gives me a goal for next time.
Tried a new exercise afterwards; ‘the burpee-box jump-pull up’ which was unpleasant. 40’’ box under the frame, full burpee, jumping onto the box, and then jumping to the top of the frame for a pull up, and back down again. 3 sets of 10 was enough before the real danger of not making it onto the box and destroying my shins!
Why does CrossFit make me think that dreaming up stuff like this is a good idea!
185 - 3
225 - 3
255 - 3(PR)
255 - 3(PR)
275 - 1 on 2nd rep fail (PR)
I have been out of crossfit for a little while because of my sport, its absolutly killing me! I comtemplated stopping the sport I played when I was introduced to crossfit in 2008, but I stuck with baseball. Glad I did stay with baseball, I wish u could get scholarships for crossfitting! Did this wod tho, 225,235,245,265,275F(1),225
Felt really good all the way to the last set despite the large vollume of leg work last 4 days. Getting excited for CFG!
155-165-175-185-195(new PR) Weights felt really light today, could have done more:)
I was privileged enough to be at the Max Effort Level 1 Seminar in Vegas. It was absolutely incredible. The content was unbeatable, the training incredible and the caring nature of the staff was phenomenal. They were literally excited to meet every one of us. I assume I am not the only one, but they treated me like I was along lost friend of theirs. Certainly the product was phenomenal but this reinforced why I love the Crossfit Community so much. If you have the desire and opportunity to take a Level 1, do not hesitate. What an absolutely blessing this was to be a part of.
First time 5x3 FS so there's the weight to beat for next time!
215(PR 195 last)
M/ 38/ 134 lbs/ 5'-6"
45 lbs x 10 super low and working on getting comfortable "in the hole"
75 lbs x 8
95 lbs x 6
115 lbs x 6
145 x 6
165 lbs x 5
180 lbs x 3
185 lbs x 3
190 lbs x 3
195 lbs x 3
200 lbs x 3 (lost lumbar a little on last rep. - muscled through it)
All reps felt good.. I am still nursing my lower back and wanted to test it out a little bit.. everything felt good and had nice intensity so kept adding weight.
Finished Post WOD:
4 rounds of tabata DU:
52, 45, 44, 39 (tripped on last rep and my forearms were spent so stopped a little short)
long hip, tricep, shoulder, and ankle mob WU.
Didn’t do WOD, pain is draining my motivation and strength
Pending surgery to repair my knee or total knee replacement
Tricompartmental degeneration of left knee with deformities
275 (1 rep after the WOD, new PR).
I did my level 1 a year and a half ago and I loved it, it was such an eye opening educational experience. I had been crossfitting for about 9 months prior and I am surprised to hear coaches say that everyone should go to the level 1 even with out any crossfit experience. I think everyone should learn what is taught at a level 1 but if everyone actually goes to one doesn't that dilute the knowledge of the coaches at boxes who might only have a level one?
After what I felt was a decent workout this morning (see comment 155 above) I researched front squat cues today and found a good one from coach Burgener - lead with your elbows out of the hole. So when I got home I decided to see how it felt to lead with the elbows. I ended up pretty much doing the entire wod again, but this time with different results:
3 @ 185#, 3 @ 205#, 3 @ 215#, 3 @ 235#, & 2 @ 255#
The last set I felt like I was being greedy, so I pulled the plug at 2 reps. What a difference a good cue can make! I was able to maintain a vertical torso much easier this time around.
M/66/192-Front squat 3-3-3-3-3 reps
135, 155, 165, 175, 135 (10 times)
-No Rack, had to clean the weight up in order to start the squats.
doing the front squats then, Row2k, Lunges, 1k, lunges, 500k, lunges
5 X 3 Front Squats
165# all Reps
30 K's to E's
1000 M Row
12:00 Cross Trainer
50 Weighted Sits
1st time doing front squats
85, 105, 125, 135, 145
Did also 3 mile run; and:
4 rounds of 7 burpees, 5 chest-bar pullups, and 3 modified handstand push-ups.
Front squat 3-3-3-3-3 reps
95, 115, 125, 135, 145, 155
Did 50 abs and 10 pullups between each set (300 and 60 total)
Next time take longer between sets and do more weight (time crunch today)
115- 145- 175- 195 (pr)- 165
Attended CrossFit Level 1 at Atlas in Chicago. Would like to say what an awesome course, trainers, athletes, and box! Special thanks to all the Trainers for all their help, and a shout out to Tyler for really helping me with my lifts!!!!
264,297,319,330 pr,341 pr @ Sandpoint Gym
In Pounds... 225 - 235 - 240 - 245 - 250
Thought it was 7 sets.
270 (fail, 2)
260 felt good, but I came down awkwardly on the first rep of 270. Managed to save it, but it drained me physically - and I think it got in my head a bit too. Next time.
Form was starting to get ugly around 265 so I stopped there.
185, 205, 215, 225(f), 205
Level 1 at Basel was amazing the trainers were great and pushed us all to a new level. Thanks for the knowledge and experience.
Mr. Wonsil 95
Mama V 85
Mrs. Carey 90
Squat therapy + Tabata Front Squat
Amanda (2nd workout)
Went a little light today
190/195/200/205/205. 15 off last.
185 185 185 195 205
185 195 205 205 215...didn't go all the way down to a wall ball legs were really tired and sore
completed on 2/21/12
155, 175, 185, 195, 205
As RX'd: 235, 245, 255, 265, 275
1st xfit in a long ol time.
115 135 145 145 150 (fail on 3rd)
CFWU-3. Pushups instead of PU 2nd since I did Erin after this WOD. Superman. Burgener. Row 500m.
Best I've felt on FS. Good job getting hips back, keeping stomach tight & driving through heels.
185,195,210,220,230-1,225-2 - Rounded back on this set.
11/30/09: 185,195,210,220,225-Back rounded on last rep of last 2 sets.
9/15: 185,195,205,220,225 - 2+1
2/27/12 - 155 185 (2) 175 165 155
1/11/11 - 155 155 165 165f 155 155
4/28/10 - 115 135 135 135 135
Prior - 115 135 155 155 155 (1x on last set). Legs fried from 150 WBs yesterday.
Prior - 135 135 155 155 155
500mC2, 400M run, 3x CFWU, no pullups
135s x 5
worked to 205, PAC w/ AJAX
better than last time (1/7/11):
Got to 185x3, last set. Very hvy after losing wt (down to ~155 now)
5 x 185 sets
Same as last post...5 sets x 185. PM, garage.
195, 205, 215, 225, 235
185, 195, 205, 215, 225
80,90,95,95,95k pb (209lbs) 25.03.12
80k,85k,90,90,92.5k pb (204lbs) 16.10.11
295 failed miserably
The comeback continues
295 failed miserably
45x5, 135x5 warmup
90kg-95-100-100-100kg (vs 205-215-225-225-215 last time)
Julie: CFWUx1 and 5x5: 45-45-55-55-55