How long should the breaks be between sets?

2 min and 17 seconds break between sets

2 minutes and 17 second break between sets

New to cross fit workouts. Where can I find out what the workouts are like GHD sit ups.

This will be good I can work on my cleans too since I don't have a squat rack at work.

Post #1
Depends on the person but rest to recover but not enough to cool down.

M/28/136 (62kg)

lbs: 135-154-176-198-209-220f
kg: 60-70-80-90-95-100f

Failed the 2nd rep at 100kg, was wrapped considering my previous 1RM was 90kg.

132.8 seconds rest

265-275-285-295-305-315

185
225
225
225
225
225

Those are some monster front squats going on in that video.

Comment #1, I like to rest 3-5 minutes between sets.

345

so no Invictus female footage? i apologize if i just missed it, but considering they took 1st you figure they would throw some of their lifts in there.

225-245-265-275-285-295

Rory
Afghanistan

In honor of the victims of the Aurora Massacre and their families:

70 Repetitions, 12 exercises

Push ups
Walking Lunges
Sit ups
KB Swings
Flutter Kicks
Pull ups
Box Jumps
Wall Balls
Leg Levers
Burpees
Knees to Elbows
Squats

M/31/215/72

185(2)
205(2)
225(2)
235(1)
235(2)
245(1)
245(1)

Just couldn't get that 2nd rep on 245#. Still felt good about the weight though.

Got 140kg ( 308lb ) for 2 150kg ( 330lb ) for 1 but failed on the second attempt.

Myles(81kg):55,55,55,60,65,70 Total-360kg
Keith(87kg):55,55,60,65,65,65 Total-365kg
Stef(95kg):65,70,75,75,80,75 Total-440kg

Beginner level tests
Front Squat 2/3 body weight: M,K&S Pass
20 push-ups: M,K&S Pass
Skips in 1min target 75: M51(Fail),K100(Pass),S128(Pass)

M/52/165cm/71kg
1st time attempting front squats. Had same trouble as with cleans getting my elbows up high & wrists back enough to rest bar across chest/shoulders & get weight off wrists. Guess flexibility will come with time & practice. Started light & worked up gradually.
20kg(44lb)
30kg(66lb)
40kg(88lb)
45kg(99lb)
47.5kg(105lb)
50kg(110lb)

185
190
200
210
215
217 (pr!)
3 - 4 Minute rest intervals.

Can anyone advise where I can buy the type of flat resistance band used in today's punching power demo video "CrossFit Striking: Power-Development Drills" with George Ryan?

@19... roguefitness.com

Hi guys. I'm newer to cross fit. Been doing it at home. I have a question. Do they post what warmups should be done before certain WODs or are you just supposed to know how to warmup? Because I don't and I was hoping for some guidance.

155-165-175-185-195-200

Whoop!

FOB Salerno

For all the "newbies", there is a lot of great information in the "FAQ" , "START HERE" and "Exercises and Demos" sections on the side menu of the Main Crossfit Page. You just need to spend some time reading and digesting that basic stuff. Enjoy

Thanks 22. I've done that but all that's really there is the standard cross fit warmup. Was hoping for something better that more experienced folks have created.

265

male, 151#, 68", 39 yo

65-95-115-135-155

250
275
275
285
285
285

M/34yr/180#

185,195,205,225,235,235 PR +10
Been CrossFitting for a little over a year now. Was plateaud using HST type weight lifting for a long time. I've easily added 75+ lbs to all my lifts in that time along with losing 25lbs of fat. Never realized I had that much on me HA! Thanks to everyone on here. Your comments and questions are helping countless people like myself who have garage gyms. Peace CF'ers.

28/m/5'11"/180
135-155-185-205-225-245-260-275-285(f2)

M/22/207

140,150,160,170,180,210

First time on 2RM workout, Will go higher next time!

M/44/5'11"/195

145-155-165-175-185-185

m/29/5'7"/180
185-215-225-245-265-275

#23...kick ass!! Thanks for your service! My hubby got back from Sal in Jan...

50, 75, 85, 85, 95, 100lbs. My legs are so sore form slacklining i was having issues..and couldn't get the weight high enough to get off my wrists. Wish i had my squat rack here. The one i have is no beuno...

M/44/185

225
245
245
255 (1 rep)
235
235
245

175
185
195
205
215

***PR***

m/46/87
60kg-70kg-75kg-82.5kg-87.5kg PR-82.5kg

m/5'8/180

135 (warm up)
205
225
245
255
225

225-245-255(pr)-265(pr)-225-225

135
155
185
195
205(last)
215

M/42/70'/204

Navyfly, the standard CF warmup works well to get you going but what I've found as I've gotten older is that the standard warm-up is not enough. I like to do actually do the movements in the WOD as part of my WU. So if it is a MetCon I'll walk a bit to get my heart rate up, then I will work my joint mobility and then I'll do several repetitions of each of the exercises in the WOD as I'm setting up my gym. If it's a heavy weight WO I'll ladder up to the WO weight with lighter weight until I feel I'm ready. Some recommend ramping your heart rate up during your warm up so that you are acclimated before the WO. I don't disagree but I find if I do that then I'm tired when I start. I like to ease into a WOD at a slower pace and increase my intensity as it goes along. In the end I think the warm-up is an individual thing that you just have to tinker with.

Hybrid of today's CrossFit workout and yesterday's CrossFit Football workout.

ASWOD:
Power Cleans: 5 x 3 @ 165 lbs*

*add 5 lbs from last workout

WOD:
Front Squats + 40* yard shuttle (*limited space)

175 x 2 (bodyweight)
185 x 2
195 x 2, 40 yard shuttle
195 x 2, 40 yard shuttle
195 x 2, 40 yard shuttle
195 x 2, 40 yard shuttle

10 minutes of kickboxing on the heavy bag for cooldown.

and btw, my legs could have gone way heavier on the front squats but I couldn't hold the bar like a normal person...if I tried to hold it in a clean position it felt like my wrist was tearing off my body...suggestions?

I ended up doing them the old body builder way of crossing my arms in an x over the top of the bar but even that hurt the top of my shoulders

Did 165 x 2 reps, new PR. 165 was my previous 1 rep max. Also set a new 1 rep max of 175.

Navfly, i like to warm up with something that will get my heart rate up, then some excerises that take my body through the range of motion that i will experience in the wod, so for this one a bike ride to warm up my legs and heart rate, then maybe some med ball cleans or wall ball shots, then some mobility work focused on opening up my hips

I really want to do this one, but my knee just seems to be getting worse and worse.

Maybe I'll give it a go later this afternoon..

36/m173

225,245,255,265x1,250,250,250

"Maintaining a stable core makes the handstand push-up more efficient."

If I can knock out more reps with an unstable core, then how is it more efficient? Sure, if I have the necessary muscle to do it with a stable core, but what if I don't? Is it not then more efficient to bow?

Weighted pull-ups instead.
2-2-2-2-2-2

55-65-75-75-75-75

M/52/153/1-1-06

Great time at Comet this AM. Did "Elizabeth", "Isabel", and "Fran" back to back to back a la Games. Strict 6:00 time caps, 10:00 between girls. All details posted on appropriate days.

After 7 years I still really l0ve this stuff!

m/32/200/ 6'0"

All I have to say is "I love crossfit!" Five weeks ago, seriously, my front squat 2 rep max was 195, and I'm not even sure I got my hip crease below my knees. Today, I beat my PR by 55 lbs., definately going all the way down!
135 warmup, 185, 225, 235, 245, 250(fail), 250 got it!

I have never seen gains like this before, thank you so much crossfit. I feel like a complete animal!

205, 215, 225, 225, 230, 235

Compare to:
111225 - 200, 210, 215, 220, 225, 225

205
215
225
235
245
255

@Navfly, try the "Sampson Warmup". It is a standard Crossfit warmup. Typically I will do a quick run or jump ropes then some stretching then the Sampson Warmup. It is 10 reps of:

Air Squats
Push Ups
Sit Ups
Pull Ups
Dips
Back Extensions
Double Unders
Jumping Jacks

44/m/176cm/72kg

85-90-95-100-105PR-105 kg

Back squat
135,155,185,205,225

135-155-175-195-205(PR)

Worked to 215 2RM.
Then, Bolling Xfit 10'/every 30" 1x pwr clean, 1x hang pwr clean, 1x push jerk, 155lbs (205 rx'd).
1mile run for cooldown (up/down trail).
10' yoga
garage.

12/30/11:
135, 155, 185, 195
then, 5 RFT, 95 lb DL x 9, Hang pwr snatch x 6, OHS x 3.
2 x 800m intervals, 10mph pace on treadmill (3')
Swim 800m: 100m warmup, 3x 100m paddle, 3x 100m fins/finger drag, 100m finish. PAC
Good wod after a week of Christmas sloth!

Just finished day one of the mid-Atlantic garages games. WOD one sucked but was fun.

Subbed and did this:

1 K row
1 mile run
50 Air Squats
1 mile run
75 Lunges
1 mile run
25 Box Jumps
1 mile run
2 K row
5 K run
50 sit ups
1 mile run
50 wall balls 20#
1 mile run
30 goblet squats 55#
1 mile run

1:45:00

Then ice bath (35•F) and sauna (170•F) rotations. 

135-165-185-205-225-230

205-225-250-275-295-310

115
135
155
155
155
155

M 46/6/205
185
190
195
200
205
210

M/39/5'10/190lbs

With torn Meniscus (pre-op):

175
185
195
200
205

Never Quit!

M/34/255/74

225/275/300/320/320/320

Before crossfit I did front squats (genie style)
Much more functional crossfit way ,but way harder.

10 minute time cap

185
225
235
245
255
265(f)
265

185,205,215,225,235,245pr

135-155-165-175-185-195

135-155-175-195-205-215

m/25/187/6'2"

135
155
165
175
185
195
205
225

First time really maxing these out so I just went until I couldn't anymore. I'm not sure if I went all the way down on the last set so I decided to call it a max. Prob wouldn't have gotten any higher anyway.

185-205-225-235-225-225

TKA >3 months, my progress is good.
No jumping or running
WOD Modified, and done with deliberate and controlled form.
Have to train smart with my 3 month old knee
Front squat: 6 sets of 2 reps with 135lb
2 minutes on stationary bike between sets
M/54/6’/205

M/33/5'8"/213

155-185-215-235-255-275

Haven't done max effort in over two months, so I felt good about this.

215
235
255
275x1

Stopped this one early. Kind of close to bedtime and I was pretty worn out, but I didn't want to skip it entirely.

50 2
55 2
60 1
55 1
55 0
50 2
50 2
50 2

J cups, 11th pin from top. Safety pin, 19th hole. 185, 185, 185, 185, 185, 185.

Nice work Bingo!! Good job Memuc!
Every one seems fired up this week.
145-165-185-195(pr)-205(pr)-185

80
85
85
90
90
95kgs

3x135, 3x145, 2x155, 2x155,2x165, 2x165
Followed w/ bench, 5x155, 5x165, 5x155
Tough workout, Scott Dyer/#60!

m/24/180

135/225/245/265f/245/265

(1 rep max @ 275 today, pr!)

175-185-190-195-200(fail on second rep)
205 1rm

60kg-70-75-80-85-90(f)

5 reps each

100# 110 110 110 110 110

M/33/6'0"/242

I am new to crossfit and have rarely done front squats. My grip and shoulders were killing me by the end. Any suggestions?

135 (warm-up for 5)
185
205
225
245
275 (1)
225

I know I can do more. This was a good start!

95-115-135-155-175-185 (Only got 1 rep w/185).

M/22yrs/200lbs

225-255-275-280(1)

25 / M / 5'9" / 140lbs

180-185-190-190-195-(200-200F)

Taylor @ 185:

Go to Kelly Starrett's MobilityWOD site and search relevant terms such as "wrist," "shoulder external rotation," and "front squat." You should find plenty of videos that will help you keep your trunk vertical and your elbows up high, and that will take a huge load off your arms and hands. Good luck.

5x135,5x135
2x185,200,215,230(f-2nd),225(x1 b/c bar resting on collar bone way too painful),225(got it w/ towel added to bar)
Yesterday's DL's & OHS's had me a little fatigued.

185-225-235-245-255-260. Felt strong on this one. Form is improving as well.

135-155-175-185-185-185

205/225/245/255/265/275

165
185
205
215
225pr
235pr!

185
195
215
225
245
265
275 (1)

Finished it off w/ 3 sets of Barbara.

M/22/5'11"/183
275-285-295-305-315(1)-275
Failed on the second 315.

82.5kg failed on 85.

2.5kg PR

135-155-165-185-205-215-225

225-235-245-255-265-270

M/5'9/208

135x2
185x2
185x2
205x2
205x2
235x2

F/22/145/5'2

170
175
180
185
190
195
200( 1rep)

135
155
175
185
195 (PB)
195

f/30/5'5/123
warm up 75-85

95-105-115-125-135-145 (pr)

225-225-245-245-245-245

225
245
265
285
315
335

CFWU x 3

#95/#115/#115/#115/#115

F/22/145/5'2

170
175
180
185
190
195
200( 1rep)

135, 155, 175, 195, 205, 215

145-150-155-160-165-170

M/37/5'10"/190lbs

5/3/1 back squat - 235 x 5, 265 x 3, 295 x 4

WOD as rx'd - 185, 205, 225, 225, 225, 235

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

FSx2: 95, 125, 135, 145, 155, 160 (+5lb)

Worked up to 235lbs

m/53/158
135x6
135x5
177x2
177x2
199x2
177x2
177x2

Started a 20-workout series at a local CF box. Like the place already

w/u - with partner, 30 sec round, then 45 sec round of: 45# plate on feet while on back on floor and feet pointing to ceiling; 45# plate on back while planking; 45# floor presses; then 4 mins of work: standing lunges with 45# overhead by one partner while other broad jumps 40' -- then switch.

w/o - chipper of

400m run - 40 16# wall ball throws - 10 burpees - 25 53# kb sdhp - 25 20" box jump step down
300m run - 30 16# wall ball throws - 15 burpees - 20 53# kb sdhp - 20 20" box jump step down
200m run - 20 16# wall ball throws - 20 burpees - 15 53# kb sdhp - 15 20" box jump step down

20:21

More pose, less flailing on runs. Do 20# ball and 24" box jumps. Jump down, no step down. And no coffee with heavy cream before workout ;)

M/34/6'3"/200

185/205/225/235(pr)/225/155

C-
145-155-155-165-175(1)-170

27/f/ 5'8/145

PR!! 125! 4-5 min rest. NO hypertrophy for this girl! Weakness in the back, legs wanted more :)
I'm getting there, i miss the days when my wimpy box squats were acceptable and i could do 160.

M/27/5'6"/180

205-225-225-225-235-240

95-115-125-135-135-115

F/24/5'8/148

85-105-115-125-135(PR)-145(PR!!!)

95,115,135,155,185,205

2 X 6
135# Thrusters
Then
12 Dips
Then
50 Weighted Sits
Then
50 Double Unders

m/38/5'9/178
Did Triangle's Front Squat program instead:
5@65%
4@75%
4@80%
4@80%

12/25/11:
m/38/5'9/180
CFWU-3. Reg except no HSPU 3rd. Superman. K to E. DU.
195,205,215,225,235,240,245
Not bad overall. Last 2 sets easier than 235. Good job holding breath. Felt like losing core integrity on last rep of last set.

135 155 165 175 185 185

210 x 2
215 x 2
220 x 2
225 x 2
230 x 2
235 x 1; failed on 2nd rep

Post-WOD:
5 sets of 10 front squat reps at 125lb

210 x 2
215 x 2
220 x 2
225 x 2
230 x 2
235 x 1; failed on 2nd rep

Post-WOD
5 sets of 10 front squat reps at 125lb

m/190/40/5-10

front sqt
115*2-135*2-155*2-185*8
sore wrist so called it good, the last rnd felt good.

135, 175, 195, 215, 225, 225

45 x 10
75 x 8
95 x 6
115 x 4
135 x 2
165 x 2
185 x 2
205 x 2
225 x 2 (pr)
205 x 2

m/41/5'8/240

175, 195, 200, 215, 225, 225, 235(PR)

135
155
175
185
185
185(1)

185, 205, 225, 235, 245(PR)
squats to 16" box

185, 195, 205, 215, 225, 235

30-50-80-100-(125f)115-120

185, 195, 205, 215, 225, 235

Last time (January 16, 2012):
175, 185, 205, 225, 225, 225

95, 95, 95, 95, 97.5, 100k (220lbs) 26.10.12

80, 85, 90, 92.5, 92.5, 95k (210lbs) 29.01.12

CFWUx3, 5x20kg, 3x60kg
85kg-90-95-95-100-100kg