noob here.....how long should I rest between sets?

Yeah...."ZACH ATTACK"!

@ Jared: Not to sound like Master Yoda but long enough to be ready to go again....but not so long as that you become "cold"...1 min...2 min...no more than 3 min. I give myself enough time to add weight to bar, chalk my hands and GO!

@ Jared

go to youtube and check out clarence0 or brozknows. these guys have 3x bodyweight back squats, and they rest long enough to fully recover... between 4-7 minutes for them.

this isn't a metcon, this is a strength workout. rest as needed.

What else can you add to this workout since its a short W.O.D????

Ian put that pretty well. Just keep yourself warm and wait until you're ready to go again.

I've learned that 3 minutes is recommended. At least that's what I do...

Other than that, the WOD demo was much shorter than I expected it to be, haha!

JP AND STEPH LET'S GO!!!!

Jared

As long as you need. Generally 2-4 minutes is enough for most people, but if you need longer take it. It is a MAX 1 rep so you want to make sure you are ready.

115-135-145-155-165-175 (failed)- 165
new PR for me!

Zach, you are the man. You make them all look easy. Hopefully one day I can steamroll the back squat
Ike you just demonstrated. KUDOS, great job.

#9, congrats on the PR! That's awesome. I love the strength oriented WoDs more so than the endurance ones (powerlifting bias).
M/15/5'8/132
200-205-210-215-220-225(fail)-225(success!)

5:10 - C&J and distance on elliptical fwd 50m/bwd 50m for 200.

Just getting started - 3rd Crossfit workout so far.

#11, Congrats to you too!! That's pretty awesome at 15!! Keep up the good work :)
(and I'm glad I'm not the only night- owl- WOD'er here.. it just gets too damned hot in the daytime!)

Dave Lipson time! lol

this is a little off topic, but I've been having some pretty bad soreness in my left shoulder. I'm not really sure what is wrong with it, but I was wondering if anyone knows of a good way to really stretch out my shoulders before doing a workout

Every once and a while i'll get a weird stabbing pain in my shoulder, just at random. The only thing I have found to fix it is to give it a few days and don't do workouts that isolate your shoulder. FFT

315-365-305-405-425-455-455

I was gonna go for 475 but I didn't have a spotter and 455 was heavy

supposed to be 315-365-385-405-425-455-455 no 305 in the middle

@16
Try mobility wod.com it has been extremely helpful for me.

165-185-205-235-255-285-285

M/31/220/72"

275-315-335(f)-315-315-315-315

After this did 275 for 5, 225 for 10, 135 for 20 as I climbed down.
Came down 30# from 1 month ago. My legs were still a little soar from Strange and SQT yesterday with weight vest. That's my excuse at least.

185-205-235-255-265-275-275

i dont have a squat rack in my garage gym. any suggested modifications?

57-57-57-57-57-57-57kg or...
125-125-125-125-125-125lb
I had no more weight to add. Waiting to buy more weight plates.

@#16, the best thing to do for now is take some time off like #17 said, make sure you ice it 3-4 times/day for at least 20 min each. When you get back to the gym, you want to mobilize the shoulders really well, I like pvc passthroughs, hanging from pull-up bar followed by bear crawls/handstand walks. Don't be afraid to take some time off. The gym will be there when you get back!

m/44/5'6"/140

on smith machine
225
245
265
275
275
275
280

225
230
235
240
245
255pr
257pr!

F/42/5'6"/145

85
105
125
145
160
170
170

m/25/186/6'2"

175
215
235
250
265
275
285F - Not a full squat

First time doing over 200lbs on Squat in about 5 years. I know it's nothing impressive but I'm happy with it.

#26 - You need to find a way to get off the Smith Machine for squats. It may feel safer but it's more likely to cause injury in the end because your not working balance and stabilizers like you should. It leads to a false sense of security and a belief that you can lift more than you should. Just sayin... Don't want you getting hurt because someone told you it was safer. Check out Mark Rippetoe's stuff on proper squatting (Starting Strength). Ben

Side Bar - does anyone have any suggestions for journaling on your computer? Excel spreadsheet, Work, othere? Looking to journal my daily WODs on the computer, rather than writing it in a notebook. Any programs/softwares out there?? Thanks!

M/22/84(kg)/5'9"
140/150/155/157/160/165/170(kg)

225(75% of 1RM) x 7 on the 1:00 then basketball for 1.5 hrs

180/200/210/220/230/240/250lbs

M/22/220/6'3"

145/185/205/215/225/235/255(PR)

George, I got it up to penetrating the pad surface, but I don't understand how pulling the arm back quickly--subsequent to the strike--can cause the strike to be more powerful. I understand the plyometric stretch reflex, but that involves opposite eccentric movement preceding the concentric, reactive movement.

Duane, @26:

Noticed you used the Smith Machine for your squats. If at all possible, even with markedly lower loads, you will enjoy much greater fitness gains if you can move to a squat rack.

Cheers.

Dang! It didn't even look like he was trying!

@ #30 : try "workout hero" app, on iphone/ipad if you have one. It allows you to create notes directly to the calender, has a log list of CF workouts, incl Hero WODs, benchmarks, etc. I like it most for the timers and rep count features. It creates a log for you that you can scroll through and was pretty inexpensive.

For # 23, get a rack, that's the only suggestion I have for ya. Invaluable - and it doesn't have to be a fancy full rack, those portable adjustable racks are just fine and usually 100-200 bucks.

I'm looking forward to this WOD, gonna go for broke, last PR was 455lbs competition depth so we'll see what happens.

M/23/250/5'11"
135-225-285-315-365-365-405

225, 245, 245, 245, 245, 245, 245

@ #23 Tim
You can build one pretty easily, I made this one. Works great.
http://www.endofthreefitness.com/crossfit-equipment-build-your-own-power-rack/
Cost about 120$ and couple of hours

f/30/5'5/124

warm up - 50 air squats, 10 reps @ 95#

115-135-155-165-175-185-195(PR)

probably should have gone for 205

cooled down with a 3 mi run to stretch my legs!

On August 18, I will be attempting to complete 12 Hero WODs in a 12 hour period in an effort to raise awareness and money for the Wounded Warrior Project. I would love a donation but will also be broadcasting the event live online to allow others outside of Portland to become involved. If interested in finding out more please check out www.12Heroes12Hours.wordpress.com for all of the details.

Any suggestions? I have been working out for 4 months, and crossfit for 3.. i have seen DRAMATIC improvements in every upper body exercise and at least moderate improvement in my OHS and Front Squat.. but i havent been able to gain 1 lbs on my 1RM back squat.. any ideas, thoughts, assessments would be greatly appreciated.

155,175,185,205,205,225(f),205(f),185

185
225
275
315
345
370(f)
370(f)

Um, I only have like 100lbs for my bar...this sucks.

315
315
335
335
335
335
335
Then did a quick wod:
For time:
1000 meter row
30 back squats at 225#
1000 meter row. 12:40

275
315
335
345
345
355
355

Rory
Afghanistan

135
145
155
165
175
185F
175

315
315
315
325
335
365
315

135
135
185
225
275
305
275

145-155-165-175-185-195-205(PR)

F/5'4"/130#

175
185
195
200
200
205
210

F/5'4"/130

175
185
195
200
200
205
210

whoops, sorry about double posting!

#42 there was an article awhle back in the journal about volume training, it might help you out

135
185
205
215
225
235
240

M/34/6'3"/200
275/285/295/300/305/225/235
No Spotters today...

Prev:
315(PR)

worked upto 265

#7 (Irv)

I'm sore...but always ready! Let's do work!!

M/17/178
175
190
190
200
210
220
240

405

Greer, email me at jratchick@yahoo.com. I've got an excel spreadsheet with every CF WOD the mainsite have ever posted. I'll send it your way.

M/43/5'11/180

still spent from doing Strange yesterday, should have left gap for leg recovery.

205
205
205, felt technique falling apart
185
185
195
195

M/23/170
185-205-215-225-235-245-250(PR)

M/39/5'10"/192lbs

Something is very wrong with my right knee; has been since the marathon in March.

Cautious (but legit) reps:

205
210
215
225
230
235
240

I could have easily gone heavier (PR is 285), but I'm worried about possibly aggravating the injury. This sucks.

M/33/6'1/215
275
295
315
325
335
350
365

BW 135.8 today

250 for all sets.

No belt, no wraps, no bounce out of the hole. All reps solid although I didn't feel strong today, so I kept weight constant.

315
335
355
375
395
400
405

m / 23 / 5' 11'' / 205

@ 15, Alex and maybe 16, Todd.
For my shoulder pain I did the following with significant success. I hope it helps:

I bought a Camber Bar for Squatting, lunges, good mornings or any exercise that required me to have a bar across my shoulders. Having my hands placed 4.5" lower prevents my shoulder from being held in external rotation. Plus the camber bar rests more solidly on my traps and when I do good mornings, the bar doesnt roll forward...makes things
significantly more comfortable.

I also began doing most of my back work, pull ups, rows, etc,
with a neutral grip (palms facing each other). This has helped
me gain strength in my upper back since my shoulders werent a limiting factor...which has helped everything else. I
got my bars from elitefts, "multigrip Swiss bar" is what it is
called.

I approach my bench press like a power lifter bringing the bar to my sternum and keeping my elbows tucked a little bit....this
helped a lot. Stresses the triceps but is easier on the shoulders.

With my shoulders being less involved in all the other activities, it has allowed me to work them separately with my accessory/supporting muscle workouts. They are stronger for it and the constant pain is gone.

That was what I did and the results were positive and quick.

"bitsy" ( made it up)
10 rounds with 10 pound weighted vest

10 pull ups
15 pushups
25 situps

Then back squat
1-1-1-1-1-1-1

115
135
155
160
165
170
175

F/48y

F/23/5'5/118

95-100-105-110-115-120-125

weak sauce:(

315-325-335-345-355-365-315

Barely got 365 up and decided to go back down to 315 to work on form for the last set

M/21/180/5'9"

M/27/5'11"/186 lb
245-275-285-295-305-315-325

m/41/165/57"

165-185-205-220-230-240-245

Folks, look up the Naked Crossfitter saga with HQ...it's a joke.

M/42/70"/203

WU: 65/95/145/185
WO: 235/255/265/275/280/280/285
CD: 185x5, 95x10

First Back Squat since hip surgery. Felt good.

M/28/5'8/170 lb
225-255-285-285(fail)-255-255-255

2012-06-27: AM: 13rnds 400m/3OHS 135# (3.25m&40ohs)@32:08. 
2010-01-30: 260pr 
2009-12-18: 3X230(pr)
2009-12-12: 250pr CFT
2009-11-05: 245pr CFT
2009-10-13: 240 CFT
2009-08-01: 235
2009-06-10: 240 - smith machine

M/31/212/5'8"

315
355
355
355
365
365

m/45/5'8"/175

205
225
245
255 (close to fail)
255 (broke form by curving back)
245
245 (broke form by curving back)

I don't squat heavy and this was good indication that I need to work on my form with heavier loads occasionally.

3x 135
3x 205
3x 255
3x 275
3x 285
3x 300. Out of weight to add
3x 300
3x 300
3 x 300

Then 2 mile slow run 15:46

Since I don't have enough heavy weight for single rep squats I decided to redo my first Crossfit WOD from 4/16/12. This was my first repeat WOD (Crossfit is amazing - 2 1/2 months and never repeated a workout).

It was called "Tomi" (does anyone know if this is a "real" Crossfit WOD?)

It is AMRAP 10 min:
6 Squat Cleans 30 lb DB's
9 CTB Pullup
12 Box Jumps

on 4/16 got 4 RD's (in 10:12)
on 6/27 did 6 RD's (in 10:03)

Feel pretty good with that progress.

Have a great day!
Charlie (44/M/5'9"/200)

M/26/180/6'
On smith machine
135
185
205
230
230
235

M/27/5'8/187#

315-335-355-365-375(f)-315-335

M/29/180/5'7"

275 X3
300 X3
300 X3
300 X3
300 X3
300 X3

Only have 300 lbs of weight, so added a few reps to each set

M/39/6'1"/190
Smith Machine
285
295
305
305
315(f)
285
285x2

M/34/6'2/264

405
455
495
545
565
585 fail not ass to grass
575

195
200
205
210
215
220
225
230

m/51/168 185/205/225/245/275/295

25/m/6'2"/281.7

225
275
315
335
365 PR
385 PR
405 PR!

225
245
255
275
295
315
325

30/m/183/5'8”
225,225,250,250,275,275,295

Then, 20 pushups and 80 lbs dbell farmsrs walk 50 meters for 4 rounds about 4 minutes

325-350-365-370-375-380-385

Was not really feeling it today. Not trying to sound like a dick.

110# 120# 135# 145# 145# 145# 145#

Heck squat

M/34/6'2/264

405
455
495
545
565
585 fail ((not below parallel))
575 success

205
225
235 PR
245 PR
245 PR
255 PR
275 PR

Back Squat 7 x 1
75-95-115-125-135-135-135 Have to work out smart
TKA only 2 months and 25 days ago
Then to Post gym for therapy, leg extensions and leg curls
M/54/6’/205

25/m/5'11/180lbs/ qc canada

135-165-195-225-255-285-315fail-295

m/30/5'9/230

315
335
365
385
405
425
455

100
105
107.5
110
115
117.5 (PR)
120 kg (PR) (265 lbs)

24/m/5'10/190

225
275
295
315
335
355
375

225
275
315
335
345
355 fail
345

My legs were deffinately still feeling it from SQT/Strange

M/44/5'11"/195

145-165-185-195-205-215-225

F/23/5'7/152

120
130
145
155
165
180
190

thats a PR for me!

185-215-215-225-225-235-245pr old pr 235
Then otm
10/3/185
10/5/155
Row 2k

M/23/6'1"/225

365
385
395
405
415 PR
425 PR
435 PR

One month of crossfit and my PRs are in shambles. This is the real deal.

135
155
165
175
185
195 PR
200 PR

Breaks a 3 year old PR of 185.

25 / M / 5'9" / 139lbs

215-225-230-235-235-235F-225

I've been stuck at around 235lbs for a long time. It's kind of frustrating.

185
205
215
225
245
19/m/6'/190

31/M/5'9"/166 lbs

245
245
245
250
255
260
275

255, 265, 275, 285, 295, 300, 301

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

Congrats on the new PR, Evelyn!

F/34/1.63m/68kg

2 waves:
60kg/70/80/90/95/100(fail)
70kg/80/90/90/95/100(f)/100(f)

95kg it is for today:)

80kg-85-90-95-100(f)-100-100

185
195
205
210
215
220
225

265
295
305
315
335
345
365

m/22/190#/6'0"

155, 175, 190, 200, 210(f), 190, 190, 185
m/55/155

175
215
245
265
285
305
325
335

M/23/210/6'2"
New to CrossFit, Love it

M/53/185/5"9"
Today's a rest day.
Tomorrow I'll try it.
Just getting back into CF.

185, 225, 245, 265, 275, 285, 285

me
245-265-275-285-295-275-275

wife
95-105-115-125-135-140(PR!)-145(f)

205,255,305,320pr,305,255,255

205
215
225
230
225
225
225

m/49/5'7/155

no spotter today
could have gone a little heavier

185-195-205-215-225-225-225

135-185-225-235-255(pr)-275(PR)-300(PR!!!!)

225
245
255
255
255
255
265
felt weak on these today

155
205
225
235
245
245
245

295-315-295-295-305-305-295

Need to be more solid at the bottom of the squat.

44/m/176cm/73kg

100-110-115-120-125PR-120-120f kg

225
245
245
245
245
250
250

#114 Jim thanks!

235, 245, 255, 265, 275, 285, 295

235, 245, 255, 265, 275, 285, 295

235, 245, 255, 265, 275, 285, 295

225, 245, 275, 295, 305, 305, 305

Compare to:
100128 - 225, 250, 275, 280, 285, 290, 295(f)

215-220-225-205-210-215-220

BS: 135,145,155,165,175,185,195

Jdawg, impressive sire

m/38/5'10"/165

185-205-215-225-235(f)-225(f)-225

m/30/5'5''/140#

155
175
185
205 (failed)
195
200
200 (failed)

275-285-295(f)-295(f)-275-285-275

135, 225(3), 275, 285, 295 (some knee pain, didn't push it further, PR 320#)
then did one set box squats 225 x 5

M 35/ 5'10"/201 lbs.

200
265
315
345
395

215-235-245-255-265-235-235

225
235
245
255
255
255
265 (F)

290
292
295
297
297(F)
290
290(F)

M/42/5'8"/168

205-215-225-235-245-255-265

225
245
255
275 (fail)
265
275

225
245
275F
275
295
295

m/23/195lbs not happy with this weight, been doin crossfit about 2months. Did this same weight on the 5x5 bench workout, should be squatting more i think. Endurance and mobility greatly improved since starting crossfit.
I have been fighting petallar tendonitis and dont know how to prevent it from becoming so painfull on deep squats or squat clean, pistols,etc.

255
260
265
270
275
280
285F

Post-WOD:
Back squat 5 sets of 150 x 10 w/ 45 sec rest in between sets

185 195 205 215
225 form deteriorating
225 form poor
205

wu - 600 singles - 4:38

Back Squat 1-1-1-1-1-1-1 reps

135x3, 185, 225, 245, 255, 265(f), 260, 265

Bench 135x10, 155x5, 175x2, 185x1

10 sets of 50 abs between sets

m/38/5'9/177
CFWU-2. Didn't do 3rd to save time. Doing bench & squat WODs same day. Superman. Burgener.
225X5 WU.
305,315,325,330,335,345,355
Last set pretty ugly. Torso cantilevered over lower body real bad. Knees way in. Other sets not bad.
1/28/10:
295,305,315,325,335,345,355-PR
Bob there to judge depth.
Dumped load and tweaked knee a little bit at 345. Think upper body just got lazy.
Maintain lumbar curve, chest up, knees out.
8/1/09: 295,305,315,325,335,345,350
6/10: 295,315,325,335,340,345

7/8...W/U: 5x135, 3x185
1x245,275,295(barely),300(f),285,275,275
MU's in between: 3,3,3,3,3,2,1(grip slip)
Haven't done heavy squats for quite a while and it shows. Plus, spent day at beach so I was hot & drained. But, I'm stoked that my MU's are getting way better. Finished w/ 15 ttb, 15 abmat & 15 push-ups.

back still hurting

back squat

all sets x 10

55
75
95
115
135
155
175

m/41/5'8/240

100-105-110-115-120-125-130f(depth)

275-285-295-295-305-315-325(PR)

140-160-180-200-210-190-160
Loosing form above 160.

225, 245, 265, 275, 295, 315, 315

275-295-315-335-345-355-365

315-325-345-345-365-365-380(f)

100,110,115,115,120,120,120 03.10.12 didn't push too much as coming back after pulled hammy.