August 10, 2012

Friday 120810

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to 110913.

instructionalphoto_butterflypullupseq_th.jpg

Enlarge image

As shown in frames 1 through 3, the explosive closing of the hips generates momentum used to elevate the athlete over the bar in the butterfly kip.


The new CrossFit Community Site is live!


WOD Demo with Rob Morris - video [wmv] [mov] [HD mov]


"One Race, Every Medalist Ever", The New York Times.

Posted by Pukie at August 10, 2012 5:00 PM
Comments

NIce one

Comment #1 - Posted by: eggraid101 at August 9, 2012 5:20 PM

@John C - can we keep this respectful please?

Comment #2 - Posted by: Pär J Larsson at August 9, 2012 6:30 PM

#2 is explosive closing of the hips useless?

Comment #3 - Posted by: Boomerang at August 9, 2012 6:35 PM

The Community site looks great!

I'm not saying it needs it, but are there any plans to revamp the main Site and make it a little more contemporary?

-Nate

Comment #4 - Posted by: Nate D at August 9, 2012 6:40 PM

Am I wrong for saying he wants his body upright and yet he is low bar squatting ?

Comment #5 - Posted by: D at August 9, 2012 7:41 PM

Oh not this tired old argument about kipping pullups vs strict pullups. So i guess we should only ever do strict shoulder press and never do push press or push jerk. Lets see what the olympians have to say about that..
Keep trolling par larsson. Your name always comes up when you have something negative to say

Comment #6 - Posted by: keep trolling at August 9, 2012 7:44 PM

Why does the guy in the demo look like he's popping his jaw before each rep? I've never seen anyone do that.

Comment #7 - Posted by: Grob at August 9, 2012 7:45 PM

PR on OHS, here I come!!

Comment #8 - Posted by: Playoff Beard at August 9, 2012 7:50 PM

There are better ways to get explosive closing of the hips without stressing the shoulders, both by the nature of the exercise and by the person usually lifting their chin to get it over the bar. I personally think the importance of the kipping pull up (which after all was simply the means by which a gymnast could get over the bar without having to do tiring pull ups all the time) is waaaaaay overstated.

Comment #9 - Posted by: Lars at August 9, 2012 7:56 PM

Over Head S - 95, 115, 125, 135, 145

Front S - 145, 185, 225, 245, 275

Back S - 225, 275, 315, 405, 455

Good WOD

Comment #10 - Posted by: JDawg at August 9, 2012 8:00 PM

So do we do all sets of OHS before moving on to Front Squats and so on? I'm assuming yes

Comment #11 - Posted by: David at August 9, 2012 8:11 PM

With a extensive powerlifting background
I can say that dude in demo videos form sucked,
He was twisting at the bottom ,only going deep enough on practice reps ,and pretty much doing a good morning. Not a very good demo ;(

Comment #12 - Posted by: Rusty at August 9, 2012 8:21 PM

Great job on the programming HQ! I have looked around at a lot of the various programming over the years and I still think yours is the best and most diversified for GPP.

The community site is excellent! I just got a new background for my computer!

Comment #13 - Posted by: Ronnieboy at August 9, 2012 8:50 PM

So do we do all sets of OHS before moving on to Front Squats and so on? I'm assuming yes

Comment #14 - Posted by: David at August 9, 2012 8:11 PM
---------------------
You assumed correctly, good luck!

Comment #14 - Posted by: Playoff Beard at August 9, 2012 9:36 PM

Isn't it the violent opening of the hips after they've been closed (legs swung forward/up) that generates the momentum to thrust the athlete's torso up? Or is it different with butterfly pullups..I've never done them

Comment #15 - Posted by: cbecker at August 9, 2012 9:46 PM

M/31/210/72

OHS- 135-145-155-165-175(pr)
FS- 185-205-225-245-255(pr)
BS- 275-295-305-305-305

No spotter meant not going for max on BS. Will say that I felt pretty exhausted by the time I got to 305. May have failed anything above 315 anyway. Good day otherwise, great WOD.

Comment #16 - Posted by: SeanP at August 9, 2012 10:33 PM

hey pukie... after todays wod, ive been pukie all night and drinking lots of water to keep the burn out of my throat. i smoked the wod pretty good tho.
hey, if you have certain criteria for posting and im not meeting it, could u drop me an email and tell me what u need to post the blogs? thanks brother, brad

Comment #17 - Posted by: BradleyJon at August 9, 2012 10:37 PM

Love the CrossFit Community site! Especially the emphasis on worldwide CF coverage and the (coming soon) ability to search for events near you. Thanks!

Comment #18 - Posted by: Erin at August 9, 2012 11:00 PM

I like the new community page. Thanks!

Comment #19 - Posted by: Skip at August 9, 2012 11:15 PM

4 mile run followed by

Overhead
121. 127. 132. 138. 143
Front
143. 154. 165. 176. 187
Back
187. 198. 209. 220. 231


Good workout

Comment #20 - Posted by: Snoopy at August 10, 2012 3:01 AM

how many reps are you supposed to do of each of the 15 sets??

Comment #21 - Posted by: miles mock at August 10, 2012 3:36 AM

OHS 65-75-95-115-125
FS 135-155-165-175-185
BS 195-215-225-245-255

Good day for OHS practice.

Comment #22 - Posted by: Gabe at August 10, 2012 3:40 AM

I have no Power-Rack or something comparable, so i had to do:

Snatch + OHS:
95-115-125-135-135

Clean + Front Squat:
135-155-165-185-195f

For Squats I sat on the benchpress, stood up with the weight, made 1 Rep and then sat back down:

185-195-225-245-245

Comment #23 - Posted by: Fabian at August 10, 2012 3:47 AM

I just started crossfit training. Ive been lifting for a while but I can not do an overhead squat with any significant weight because I fall forward if I go in to a deep squat. Any suggestions.

Comment #24 - Posted by: Zach at August 10, 2012 4:19 AM

To Lars,
All I can say is before doing crossfit, I worked out for the past twenty years and could barely grunt out five pullups. I started with jumping pullups and now can butterfly fairly well. I can now do 25 without stopping. I rarely do a strict pullup and do a single with a 95# dumbell. Kips are sure working for me. I'm 54 and getting stronger all the time.

Comment #25 - Posted by: Dan at August 10, 2012 4:33 AM

Ovs 50-55-60-65-70
FS 75-85-95-105-115
Bs 120-125-130f-125-125

Comment #26 - Posted by: Mik at August 10, 2012 4:37 AM

CrossFit Critics.... How about you design your own superior program, take it nation wide, get Nike to sponsor you and have your own community to be negative in. Butterfly on! Be glad to see yo guys and your no butterfly pull up program in the games next year

Comment #27 - Posted by: Matt at August 10, 2012 4:42 AM

M/44/5'11"/195

OHS: 115-135-145-155-165(failed to get overhead)
FS: 165-175-185-195-200
BS: 205-210-215-220-225

Comment #28 - Posted by: nutfam at August 10, 2012 4:46 AM

OHS: 95-115-135-155-135
FS: 135-185-205-225-245f
BS: 225-225-275-295-300

Need some work on form.

Comment #29 - Posted by: Jlew M33/6'5"/220 at August 10, 2012 4:51 AM

Just want to see what people think about leg width during the kipping pullup (spec the butterfly kip). Do people notice more power when having their legs a little wider (like the woman in the picture) or pretty much together (like Spealler does)?

Comment #30 - Posted by: MEAT at August 10, 2012 4:54 AM

m/26/5'8/180
OHS: 45-65-95-105-115 (Worked on form. Shoulder flexibility is still not there.)
FS: 225-245-255-265-275
BS: 295-305-... (Had to stop because I didn't leave myself enough time)

Comment #31 - Posted by: nelsmich at August 10, 2012 4:58 AM

OHS 125-135-150-160-165pr
FS 165-175-205-220-225pr
BS 205-225-235-255-257pr

Comment #32 - Posted by: ART/M/43/5'5"/148 at August 10, 2012 5:09 AM

I am so tired of these people coming here to voice out their hate towards the kipping pull-up. When will it end?

Comment #33 - Posted by: Jon I at August 10, 2012 5:52 AM

Demo video is significantly poor. The form is just not good. At all. Very few of those reps were below parallel.

Comment #34 - Posted by: Pat McCarty at August 10, 2012 6:19 AM

OHS 65-95-115-135-155
FS 115 - 135 - 155 - 165- (185 f) - 135
BS 135 - 155 - 165 - (185f) - 135 - 135

Should these type of workouts start with the weight on the ground or in a rack? Cleaning the 185 just is not working. Any help would be appreciated.

Comment #35 - Posted by: Ripfit at August 10, 2012 6:24 AM

I think it's funny when they say it's cheating, cause noone forces them to do kipping. If they want they can do strict pull-ups. But like most people they can't just shut up and go the hard way, no, they rather cry about how unfair life is.

M/22/5'7"/150

I have no power rack, so I did Snatch & OHS, Clean & front squat and stood up from the bechpress bench with the weight already on my back for the normal squats.

Snatch&OHS: 95-115-125-135-135
Clean&FS: 135-155-165-185-195(Clean failed)
Squats: 185-195-225-245-245

Comment #36 - Posted by: Fabian at August 10, 2012 6:40 AM

#10

He isn't popping his jaw he's inhaling before starting the rep. Filling your lungs with air before heavy lifts creates a "block" which helps stabilize your core during the lift. When holding heavy weight in the rack position its tough to take a full breath so you have to force it sometimes, as seen in the video.

Comment #37 - Posted by: anks at August 10, 2012 6:48 AM

OHS: 75-85-95-105-105
Front Squat: 115-125-135-145-165
Back Squat: 165-175-185-195-205

Granted I'm weak, but I didn't feel I got much out of this workout. With the "go up in weight each set" direction, I only felt any real stress in the last 2 sets of each lift.

Comment #38 - Posted by: Jim R. M/49/5'8"/155 at August 10, 2012 6:49 AM

f/30/5'5/124

although one rep max lifts don't challenge as much as the heroes or girls, they're nice to measure how far you can come with crossfit... I'm not a beast by any means, but I know I am stronger than when I started.

OHS: 55-65-75-85-95

FS: 85-105-115-135-155(pr)

BS: 125-145-165-185-205(pr)

Comment #39 - Posted by: kristen at August 10, 2012 7:20 AM

#37 Thanks

Comment #40 - Posted by: Grob at August 10, 2012 7:20 AM

OHS 115-125-135-145(Fx2)
FS 155-165-175-185-195
BS 175-185-195-205-215(F)

FOB Salerno

22 days remaining, whoop!

Comment #41 - Posted by: james.patrick [M/50/66"/135] at August 10, 2012 7:26 AM

Love the transitions of this workout.

Overhead squat up to 225 - shoulders and blanace started to fail
Front squat from 225 to 365 - upper back and posture started to fail
Back squat from 365 to 455 - rear chain started to fail

Comment #42 - Posted by: Jeremy Rutledge at August 10, 2012 7:50 AM

I can barely do OHS with just the bar. If anyone knows any good training techniques or a good link for a video demonstration, I would appreciate it.

OHS 45-45-45-45-45
FS 135-185-205-225-245
BS 225
Back got tight so stopped after one set of back squat.

Comment #43 - Posted by: Xfit_Newbie at August 10, 2012 8:09 AM

OHS: 135,140,145,150,155,160(PR)
FS: 175,185,205,215,220(PR)
BS: 230, 240, 250...Ran out of time, had to go to work NOOOOO!!

Love the Friday PRs though.

Never Quit!

Comment #44 - Posted by: Playoff Beard at August 10, 2012 8:10 AM

FRIDAY 120810

CFWU x 3

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

65-75-85-85-95
105-125-145-155-165
175-195-200-200-200

ian
M/39/6'/150#

Comment #45 - Posted by: iancr at August 10, 2012 8:12 AM

m/41/6'4"/230

OHS: 45,65,95,115,115
FS: 135,160,180,205,225
BS: 225,245,255,275,185(10),135(6)

Kept all weights low with intent of getting legs below parallel. Frankly, I'm not concerned with weight right now. I realize I need to get lower after years of just going parallel. For those that are having trouble with OHS, as I do, I widened my grip all the way out which lowered the bar closer to my head. Made a world of difference. this move stablized the bar and allowed me to get my butt lower. I intentionally held my low position to stretch my hips and groin. All of this combined made the OHS more successful and thus has made me look forward to next time OHS comes up in a wod.

Comment #46 - Posted by: JayW at August 10, 2012 8:58 AM

@Mike Jones I'v almost lost my patience with people like you who think we don't to "legitimate" pull-ups...but just to be kind... Please for the love of knowledge do some research before you display your lack thereof. You'll find we not only do "legitimate" pull-ups, we do L-pull ups, wieghted pull ups, L-rope climbs on occasion when the work out is focused on building those muscles.

Comment #47 - Posted by: Jon I at August 10, 2012 9:08 AM

f/39/5'3/125

OHS: 45, 65, 70, 75, 80
FS: 85, 90, 95, 100, 105
BS: 135, 165, 195, 215, 235

40min

Comment #48 - Posted by: Janel at August 10, 2012 9:09 AM

M/44/185

OHS - 165/175/185/195/205
FS - 215/225/235/245/255
Squat - 265/275/285/295/305

Comment #49 - Posted by: toby or not toby at August 10, 2012 9:09 AM

First week of Crossfit and am loving it. Looking forward to another strength day... :-)

m/37/186

OHS:95,115,125,130,135
FS:95,125,135,155,185
Squat:185,225,245,275,295

Comment #50 - Posted by: Antoinne at August 10, 2012 9:54 AM

The pull-up is one of the criteria for the Marine Corps physical fitness test. Eight years in the Marine Corps has taught me that kipping would count as a no-rep for my PFT and effect my score negatively.

So when I started doing kipping pull-ups (don't quite have it yet, but I've only been crossfitting for about two weeks by myself and watching videos :/) I was getting a lot of hate too. But I'd like to say the kipping pull-up is a totally new beast; the cadence and technique makes or breaks you. Like mentioned before, it's the standard pull-up for crossfit, but it doesn't mean strict pull-ups, L-ups or any of that is lacking in the prescription of WODs.

Just my two cents

- Former strict pull-upper

Comment #51 - Posted by: tatumvay at August 10, 2012 10:37 AM

M/19/185

OHS-155-165-185-195-205PR
FS-225-255-275-295-300f
BS-275-285-295-300-305

tired by the time back squats came around, couldnt get near PR. good wod

Comment #52 - Posted by: Brandon at August 10, 2012 10:38 AM

Day 102
M/45/6'0"/190
OHS: 75-95-115-135(PR)-140(F)
FS: 185-225-245-255-265(PR)
BS: 275-295-315-330-345

Comment #53 - Posted by: fargingbastige at August 10, 2012 10:45 AM

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

135-185-205-215-225(PR!!!)
275-295-315-340-355(PR!!!)
365-385-405-425-435(5 under PR)

Comment #54 - Posted by: Chase at August 10, 2012 10:57 AM

Overhead Squats
75
85
95
105
110 f
Front Squats
115
125
135
145
Back Squats
155
175
185
195
205

Comment #55 - Posted by: Stacy Turner at August 10, 2012 11:16 AM

My front squat PR final rep was 225 which I'm told was impressive for my weight and experience.

My back squat PR final rep was 245. Most of the scores I've seen here have a significant increase on the back squat. Is it a concern that mine was only 20 pounds? I'll start doing regular squats more.

Comment #56 - Posted by: John at August 10, 2012 11:30 AM

It's been clearly stated many times that kipping/butterfly pull-ups are a different exercise than strict pull-ups. They use muscles differently, have a different total effect on the body systems, and have different purposes/goals. This makes that part of the (seemingly) eternal pull-up debate a non-issue.

I DO have to come to the critics' defense on the form issue however, in that if the chin doesn't cross the threshold of the bar, it's not up to the standard set by the definition of the exercise. In many of the videos, chins don't even REACH the bar, much less cross it. When fatigue sets in, this is totally understandable; the work is still happening, the intensity is still there, the spirit of the WOD is being respected. ...but it's still a technically failed rep.

Just the 2-cents of a long-time main site reader, and rare poster.

Comment #57 - Posted by: danny at August 10, 2012 11:42 AM

OHS: 75-95-115-125(PB)-135(PB)
FS: 135-155-175-185-195(PB)
BS: 195-205-215-225-235

Comment #58 - Posted by: JTJ/M/28/160 at August 10, 2012 11:46 AM

That KTM 990 Adventure can overhead squat more than I can...

Comment #59 - Posted by: Greg at August 10, 2012 11:47 AM

M/34/6'3"/200
O-225-235(F)
F-235-240(F)
B-275-285(F)

Prev:
O-220-230(F)
F-225-235(F)-230(F)
B-295

O-205
F-225
B-255

Comment #60 - Posted by: Ben S at August 10, 2012 11:56 AM

OHS 95-115-135-145-145
FS 145-165-185-195-205F
BS 205-215-215F-205-205
10 Aug '12

Comment #61 - Posted by: NAMWIZ at August 10, 2012 11:59 AM

Overhead squat 85, 90, 95, 115, 115
Front squat 115, 135, 155, 165, 185
Back squat 225, 245, 265, 285, 300

Comment #62 - Posted by: Tod 42/70"/180 at August 10, 2012 12:15 PM

Yessss

Comment #63 - Posted by: Shachar at August 10, 2012 12:15 PM

Spider Chick: Where are you? Email me. Let's talk Paleo and how Sugar is the Devil.

Comment #64 - Posted by: WahooCat at August 10, 2012 12:26 PM


OHS: 60-70-75-80-85 kg
FS: 85-90-95-100-105 kg
BS: 105-110-115-120-125 kg

M/44/1m83/83 kg


Comment #65 - Posted by: Marc VO at August 10, 2012 12:34 PM

KGs:
35-40-45-50-55
55-60-70-75-80
80-85-90-95-100

Comment #66 - Posted by: orkun at August 10, 2012 12:43 PM

OHS-105,115,125,130F,130PR
FS-155,175,185,200,210PR
BS-215,220,230,235,250PR

M/28/5'9/170

Comment #67 - Posted by: Joel C at August 10, 2012 12:46 PM

OHS 145, 155, 165, 175, 185
FS 225, 240, 260, 270, 280
BS 285, 295, 305(f), 305

Comment #68 - Posted by: Jetté 43/M/5'11"/175 at August 10, 2012 1:18 PM

Overhead - 95 95 100 115 125
Front S - 135 155 175 205 225
Back S - 135 155 175 205 225

Comment #69 - Posted by: KwKyo at August 10, 2012 1:47 PM

ohs 95,115,135,155(f),135,145
fs 135,185,195,205,215
bs 185,205,225,235,245(f),235

Comment #70 - Posted by: Greg H 31/M/5'8"/155 at August 10, 2012 1:50 PM

Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
Have to train smart, too early to push the limits of my new knee.
Overhead squat: 65-75-80-85-90
Front squat: 95-100-105-110-115
Back squat: 115-120-125-130-135
M/54/6’/205

Comment #71 - Posted by: Pete In Sun City at August 10, 2012 2:12 PM

M/43/5'8"/170

OHS 130-145-140(PR)-145(PR)-150(PR)
FS 195-205-215-225(PR)-225
BS 245-255-265-275-285(PR)

Set of 117 burpees for day 117 of my one-year-of burpees
Weighted pullup up to ORM of 70lbs

Comment #72 - Posted by: Jon Craig at August 10, 2012 2:15 PM

40 y/o M 229lbs. As RX'D
OHS: 135,140(f) left arm gave out,140,145,150
FS : 185,205,215,235,255(f) bar rolled off my fingers.
BS :215,285,315,325,335
took it easy on the squats since my back was acting up earlier this week.

Comment #73 - Posted by: Darrin at August 10, 2012 2:43 PM

OHS
30kg-30-30-30-30
Front squat
35kg-40-45-50-50
Heck squat
50kg-55-61-67-67

Comment #74 - Posted by: Saganamooo at August 10, 2012 3:29 PM

Good job Warren Gilpin!! You are what crossfit is all about! Nice effort on today's wod!!

Comment #75 - Posted by: Jim at August 10, 2012 3:33 PM

Good job Warren Gilpin!! You are what crossfit is all about! Nice effort on today's wod bro!!!

Comment #76 - Posted by: Johnny Z at August 10, 2012 3:35 PM

first time overhead squating 40 kg and with the barbell just learning the exercise
front squat 80 kg 90 kg 100 kg (failed) 95 kg 90 kg
back squat 110 kg 115 kg 120 kg 120 kg 115 kg

Comment #77 - Posted by: Gabriel at August 10, 2012 3:49 PM

ohs: 115-125-135-145-155
fs: 165-175-185-195-205
bs: 225-245-265-285-295

Comment #78 - Posted by: Will M/21/5'11/175 at August 10, 2012 4:11 PM

115-125-135-155-175
185-205-245-265-275
285-295-315-335-355

Comment #79 - Posted by: mrd m/28/5'10"/200 at August 10, 2012 4:29 PM

105-125-145-155f-155
195-215-235-245-255
285-305-325-335-345

Comment #80 - Posted by: controlfreak at August 10, 2012 4:41 PM

M/24/180


OHS- 135/145/155/165/175(failed)
BS- 225/245/245/255
FS- 155/175/195/205/210(PR)

Comment #81 - Posted by: Jon at August 10, 2012 4:44 PM

OHS 135-155-175-195-205(f)
FS 205-225-245-265-285
BS 295-315-335-355-375
I'm enjoying Crossfit's recent WOD's, strength days and ass-kickers "Jared", why do people want to always voice negative thoughts? Thanks Crossfit ( my 2 cents)

Comment #82 - Posted by: Blong/M/33/71"/205 at August 10, 2012 5:25 PM

Overhead squat:
40kg-45(f)-40-45-50
Front squat:
60kg-65-70-75-80
Back squat:
80kg-85-90-95-100(f)

Comment #83 - Posted by: Brett (M/24/188cm/77kg) at August 10, 2012 5:49 PM

OH - 185, 195, 205, 215(f), 215
FS - 230, 235, 240, 245, 250
BS - 285, 295, 305, 310, 315

Compare to:
100226
OH - 155, 170, 180, 190, 200
FS - 200, 215, 225, 235, 245
BS - 275, 275, 285, 295, 300

Comment #84 - Posted by: B. Rhaly at August 10, 2012 6:03 PM

m/15/150
OHS: 98, 110, 125, 135, 150 PR
FS: 160, 185, 198, 215, 230 PR
BS: 245, 255, 265, 275, 285

Comment #85 - Posted by: Troy at August 10, 2012 6:36 PM

m/15/152
OHS: 98, 110, 125, 135, 152(PR)
FS: 160, 185, 198, 215, 230(PR)
BS: 245, 255, 265, 275, 285

Comment #86 - Posted by: Troy at August 10, 2012 6:38 PM

Big PR day today.

OHS - 95, 115, 125(PR), 135(PR), 145(F)
FS - 185, 225, 235 (PR), 245(PR), 255(F)
BS - 255, 275, 285, 305(PR), 315(F)

Breaking 300 on the backsquat was the best feeling.

Comment #87 - Posted by: Moondog at August 10, 2012 6:43 PM

95-105-115-125-130(f)
145-185-205-215(PR)-225(PR)
225-245-265-270-275(PR) -need more weights time to start looking at Craig's list

Comment #88 - Posted by: Joseph Howard at August 10, 2012 6:55 PM

219/30m/6'

Ohs -120x3-130x3-140x2-150x2-160fail-160x 1 all starting with power snatch
Front squat-160-170-180-185-190 all start with clean
Back squat 150x5 - 150x 5- 150x 3 stopped cause I don't feel safe liftin 150 onto my shoulders anymore

Comment #89 - Posted by: Daniel cram at August 10, 2012 6:59 PM

OHS: 135-145-155-165-175(F)
Front: 185-205-225-245-255
Back: 295-315-365 (F)Ran out of time for rest so failed.

Comment #90 - Posted by: Josh M/19/173lbs/5'6" at August 10, 2012 7:00 PM

M/40/184cm/95k

OHS 35-37-39-42-43
FS 44-46-48-50-52
BS 56-60-62-70-80kg

Comment #91 - Posted by: lucio1928 at August 10, 2012 7:25 PM

oly workout then only did ohs and front squat:
OHS 185/197.5/207.5/217.5/225
fs 215/230/240/250/255

didnt do bs, exhausted by this point

Comment #92 - Posted by: Troy at August 10, 2012 7:40 PM

OHS- 135-185-185-195-215
Front Squat - 185- 225-245-265-275
Back squat - 295-315-335-345-345.

Comment #93 - Posted by: Kurt M/38/185 at August 10, 2012 7:44 PM

Overhead squat 155#, front squat 255#, back squat 375#

Comment #94 - Posted by: lex at August 10, 2012 7:54 PM

OHS, 275,290,300,310,320 (fail on Jerk)
FS, 325,330,335,340,345
BS, 350,360,375,390,400

Comment #95 - Posted by: JDisch at August 10, 2012 8:41 PM

25 / M / 5'9" / 140lbs

Overhead squat 105-115-125-135-140PR
Front squat 165-180-195-205PR-210F
Back squat 210-220-230-240F-225

Back squat PR is 235lbs... feels like I'm never going to beat it. I guess expecting 3 PRs in one WOD is a bit much, though.

Comment #96 - Posted by: BC at August 10, 2012 8:57 PM

What am I doing wrong on my OHS? For days after I OHS my right shoulder joint hurts when I raise my arm. Feels like its the bone joint ?

Comment #97 - Posted by: Jason at August 10, 2012 10:01 PM

155-165-175-185-195(f)
225-235-245-250-255
260-265-270-275-280

Comment #98 - Posted by: mlt at August 11, 2012 6:14 AM

OHS- 155-170-185-205-225
FRS - 225-255=275-315-335
BKS - 355-390-440-475-505

Very smoked after the front squats, made the back squats hard to complete. I can usually hit 545 for a single back squat, but not today, totally smoked after all that.

Comment #99 - Posted by: Jim Gross M/38/235 at August 11, 2012 7:38 AM

OHS, 135,185,205,205, 215
FS, 225,275,295, 315, 325
BS, 405,455,495,515,550
Keep Moving!

Comment #100 - Posted by: Billy at August 11, 2012 9:19 AM

OHS: 105, 115, 125, 135, 145(pr) I've never maxed ohs. Could probably have gone higher.

FS: 155, 165, 185, 195, 215(pr) same as OHS. Never maxed before, could have done a little more.

BS: 255, 265, 275, 285, 305(f) 305 was previous max.

M/26/5'8"/175

Comment #101 - Posted by: Anewman at August 11, 2012 10:03 AM

Overhead squat 115-135-145-165-185
Front squat 135-155-175-205-235
Back squat 225-245-275-295-305(f)

Comment #102 - Posted by: leibc2 (29/M/5'9/170) at August 11, 2012 10:46 AM

M/52/153/1-1-06

OHS 135 Tie PR (Includes a PR on Snatch-grip jerk)
Front Squat 205 Tie PR/215 F
Back Squat: ran out of time

Comet Saturday WOD followed

Comment #103 - Posted by: bingo at August 11, 2012 10:52 AM

OHS: 135,155,175,195,205(f-too tentative diving under bar)
FS: 205,225,240(f-not aggressive),235,245
BS: 275,285,290,295,300
No PR's today. Legs & shoulders fatigued from previous WODs. Finished w/ MU: 2,2,3.

Comment #104 - Posted by: Mike Scott M/45/5'10"/190 at August 11, 2012 12:25 PM

Paul
135-155-165-175pr-185pr
205-225-240pr-255f-bar tech. reps
225-240f-245-255f-205

Heather
Broom-45pr-45f-45f-45f
45-65pr-70f-45-45
65-75-80-85-95pr

Comment #105 - Posted by: Paul Daniel m/28/6'2/200 at August 11, 2012 2:35 PM

WOD AS RX'd
135 for thrusters
155 front squat
185 Back Squat
then
50 Weighted sits
25 Push Ups
15 Dips

Comment #106 - Posted by: dyagg at August 11, 2012 4:11 PM

OHS 135 145 155f 155f 145f
FSQUAT 165 175 185 205 215
BSQUAT 185 205 225 235 255PR

Comment #107 - Posted by: BPemberton at August 11, 2012 5:27 PM

265 OH Squat
325 Front Squat
385 Back Squat

Comment #108 - Posted by: Jeff A. at August 11, 2012 5:39 PM

135-140-145-150-155
160-165-170-175-180
225-230-235-240-225

Comment #109 - Posted by: myles456 at August 11, 2012 8:19 PM

M/44/255/73"
OHS ... 190
FS ... 285
BS ... 365

All squats to a med ball.

I could not do an OHS with a bar or a single air squat to a med ball two years ago. It's all about hip flexors.

Comment #110 - Posted by: Eric at August 12, 2012 7:11 AM

115-135-155-185-185 (pr unchanged)
185-225-235-245-265 (pr unchanged)
265-265-265 (lost track of time, couldn't finish, pr 285)

Comment #111 - Posted by: coyo at August 12, 2012 11:37 AM

ohs: 180
fs: 275
bs: 315

Comment #112 - Posted by: ferb44 173# at August 12, 2012 1:29 PM

M/35/260/74

Had to makeup this one today was on vacation to weights.

O s
185-225-255-275-300
F s
300-330-350-380-400
B s
400-450-500-550-600

Followed by mobility work
And foam roller ..

Comment #113 - Posted by: Rusty at August 12, 2012 4:12 PM

Still recovering from torn ab/sports hernia. no heavy weights. 5x8 at 95, 115, 135, 155, 175
M/37/5'11"/202

Comment #114 - Posted by: gmm at August 13, 2012 5:29 AM

m/22/5'11"/185
Overhead: 135-155-175-195-215
Front: 235-255-275-290-305
Back: 315-330-345-365-385

questionable depth on last back squat.

Comment #115 - Posted by: Miles Forks at August 13, 2012 7:59 AM

37/m175
145
275
315

Comment #116 - Posted by: ffkwill at August 13, 2012 8:04 AM

OHS-45-75-95-115(f)-105
FS-135-155-175-185-205
BS-225-245-275-285f-225


my flexibility is terrible on OHS, I feel like I couldn't do a perfect rep with just the bar

Comment #117 - Posted by: Nick 19M/195/6'3" at August 13, 2012 10:11 AM

Back was tweaked when this wod was up so made up for it today. Don't have a squat rack at work so couldnt max and had to clean the weight up. I haven't been able to do OHS so I focused on those today doing 8 sets of 5. Was able to get 105# and felt good. Finally figured them out so stoked!

OHS- 45# 5 55# 5 65# 5 75# 5 85# 5 95# 5 105# 1
FS- 135# 5 145# 5 155# 5 165# 5 175# 5
BS- 135# 5 155# 5 155# 5 155# 5 165# 5

Comment #118 - Posted by: Jfurtado at August 13, 2012 12:21 PM

M/34/5'9"/155

OHS: 115, 125, 135, 145, 155
FS: 185, 205, 215, 225, 230
BS: 235, 250, 260, 270, 280

Comment #119 - Posted by: Antun Karlovac at August 13, 2012 2:11 PM

95,115,125,135,145
145,155,165,175,185
185,205,225,235,205

95,115,125,135,145
135,145,155,165,185f,175f
165,165,165,165,165 9/14/11

65,85,105,115,135
155,165,175,185,195
205,215,225,235,245 6/16/08

os 45/65/85/105/115
fs 125/135/155/165/175
bs 185/205/225/235/245 12/1/05

1k run wu 5:06 abmat x 18 after.

Comment #120 - Posted by: kevin o at August 13, 2012 5:29 PM

OHS*: 55;65;85;95;105
FS*: 115;120;135;150;170
BS: 215;230;245;250;250

*First time doing these two, so more worried about form. New CFer so somewhat weak shoulders. Glad to start no these challenging exercises though.

M/29/6'3"/183

Comment #121 - Posted by: TJC at August 14, 2012 10:49 AM

oh squat 95 115 135 145 155 same as last
f sq 165 165 185 205 225 235 10# better on last 2 sets
b sq 240 260 270 280 290 5# better than last on most every set

Comment #122 - Posted by: Bells at August 14, 2012 1:46 PM

Overhead Squats: 95, 115, 125, 130, 135
Front Squats: 135, 145, 155, 175, 175(f)
Back Squats: 155, 175, 185, 195(f), 185

Comment #123 - Posted by: D. Peterson at August 14, 2012 2:44 PM

95-115-135-145-155
135-165-185-205-210
185-225-250-275(f)-255

Comment #124 - Posted by: scfd1_9607 at August 14, 2012 3:29 PM

Overhead Squats: 95,100,105,135,140(f)
Front Squats: 95,100,105,135,140
Back Squats: 95,100,185,205,225

Comment #125 - Posted by: djfawcfit at August 15, 2012 7:46 AM

M/ 38/ 134 lbs/ 5'-6"
As Rx: burgener warmup
OHS 75 lbs x 10, 95 lbs x 8, 115 lbs x 6
135 lbs x 4
145 lbs x 3
155 lbs x 1
165 lbs x 1
175 lbs (fail because I lost my grip on the way down.. I kind of fidgeted and was staying in the super low bottom position too long, jsut lost mental focus and my grip lost the bar forward)
175 lbs x 1 (PR)

FS: 115 lbs x 5, 145 lbs x 5, 165 lbs x 3
175 lbs x 1
185 lbs x 1
195 lbs x 1
205 lbs x 1
210 lbs x 1 (PR)
215 lbs x 1 (PR)

BS: 155 lbs x 5, 175 lbs x 5, 185 lbs x 3, 205 lbs x 3

215 lbs x 1
225 lbs x 1
235 lbs x 1
245 lbs x 1
255 lbs x 1
260 lbs x 1 (I was feeling good so I went for 1 more)

I have not back squatted in a LONG time... all lifts were with nothing on.. no belt, etc. I want to train like that, unless it's truely in a super safe space and I'm going for a true max effort. I was feeling it a bit in my hamstrings as if I was pulling myslef up in the heavier lifts. I was concentrating on racking the bar on my shoulders, pushing back to initiate the posterior, wait a second and then decend slowly. I was trying to then push out of the hole well. All lifts felt good.. I kind of sent in slowly because I have not done that movement in a while. I also had to kind of rush the BS sets... I was running out of time at the gym as it was closing down.

Comment #126 - Posted by: Anton at August 15, 2012 8:30 AM

The kip is just like the box squat, towel bench, push press, push jerk, etc. It's a dif exercise that works dif muscles dif ways. All I know is I have done strict wide, weighted strict wide pull ups yet now that I'm doing kips & Ls my latts are running to my waist & my back muscles r ripped so poop on plain old pulls

Comment #127 - Posted by: Keith "the Freak" at August 15, 2012 9:03 AM

OH- 45
Front- 115, 135, 155, 175, 205
Back- 185, 205, 235, 255, 275

Comment #128 - Posted by: Steve at August 15, 2012 10:59 AM

OHSQ: 45, 65, 75, 85, 95
FS: 95, 115, 135, 155, 165
BS: 135, 155, 165, 175, 185

Comment #129 - Posted by: Harpo m/45/5'7"/145 at August 15, 2012 4:00 PM

Overhead squat 135-145-160(f)-165-175 reps
Front squat 240-255-270-285-295 reps
No back squat.

Comment #130 - Posted by: Sinal M/33/5'9"/215lbs at August 16, 2012 11:37 AM

OH-30,40,50,60,70
FS-80,90,100,110,120
BS-130,150,170,180F,170

Comment #131 - Posted by: Chris O. M/42/5'10"/202 at August 16, 2012 1:57 PM

44/m/176cm/73

55, 60, 65, 70, 75f
80, 85, 90, 95, 100
105, 110, 115, 120, 125f

These are kg. Next time I'll start with 60. Short rest, to keep some momentum going and not thinking too much. Hold posture of power and remember that failure means learning.

Comment #132 - Posted by: Memuc at August 17, 2012 1:47 PM

44/m/176cm/73

55, 60, 65, 70, 75f
80, 85, 90, 95, 100
105, 110, 115, 120, 125f

These are kg. Next time I'll start with 60. Short rest, to keep some momentum going and not thinking too much. Hold posture of power and remember that failure means learning.

Comment #133 - Posted by: Memuc at August 17, 2012 1:47 PM

Warmup:
DUs
Shoulder mobility
3 sets of 5 unbroken reps each of OHS, FS, BS

WOD:

OHS: 125-130-135-140-145

FS: 215-225-230-240-245

BS: 260-265-270-280-285

Tried a rep of 290 at the end but failed

Comment #134 - Posted by: savetheh at August 17, 2012 3:36 PM

OHS 95-105-115-125-13
FS 135-155-165-175-185
BS 255-275-305-325-335

Left shoulder not tolerating lowering the bar in a wide grip. Very close to losing it, even at these weights. Dropped last one to the ground after completing the squat.

Back squats went up easy.

Comment #135 - Posted by: Benny M/43/74"/225 at August 18, 2012 10:36 AM

OHS - 95 105 115 125 135
FS - 155 160 165 170 175
BS 205 215 225f 205 215f 205 210

Comment #136 - Posted by: JonNYC 43/M/175/5'11 at August 18, 2012 6:36 PM

195-285-355

Comment #137 - Posted by: nsb at August 19, 2012 8:18 PM

F/42/5'6"/145

OHS: 85-90-95-100-105
FS: 110-115-120-125-130
BS: 135-145-150-155-160

Comment #138 - Posted by: mom to five at August 20, 2012 5:30 AM

OS-95, 115, 125, 135, 155
FS-135, 165, 185, 205, 225
BS-225, 285, 315, 365, 385

Comment #139 - Posted by: Pacers at August 20, 2012 1:59 PM

os
95
105
125
135
155(really ugly)(tied pr)
fs
165
175
195
205
225(tied pr)
bs
235
245
255
265
275

m/41/5'8/240

Comment #140 - Posted by: phat boi at August 23, 2012 3:44 PM

95, 115, 125, 135, 140
145, 185, 205, 215, 230
235, 245, 255, 265, 280

last 2 OHSs were a little shaky

Comment #141 - Posted by: Manchild at September 1, 2012 11:15 AM

M/36/5'11"/195
8/19/12

OSQ (95, 115, 135, 145, 155) x 1
FSQ (155, 185, 205, 225, 245) x 1
BSQ (245, 265, 275, 295, 300) x 1
IBP 185, 205 x 1, 225(F)

Comment #142 - Posted by: Rob S at September 3, 2012 9:18 AM

95-115-135f-125-135
205-225-235-245-255
275-285-295-305-315

Comment #143 - Posted by: Jeff Gebbie at September 4, 2012 7:33 PM

Overhead squat: 135, 145, 155, 175, 185
Front squat: 195, 205, 215, 225, 235
Back squat: 245, 265, 295, 315, 325

Last time (September 20, 2011):
Overhead squat: 135, 145, 155, 175, 185
Front squat: 195, 205, 215, 225, 235
Back squat: 245, 265, 295, 305, 315

Comment #144 - Posted by: SF at September 20, 2012 3:20 PM

09.12.12 (all kg)
OHS 60,65,70,75,80
FS 90,95,97.5,100,102.5
BS 110,115,115,117.5,120 (3,4,5 with smith & belt)

12.10.11 OHS 50-70,FS 80-95,BS 102.5-112.5
25.03.11 OHS 47.5-60,FS 80-90,BS 92.5-100
09.11.10 OHS 40,FS 75,BS 80

Comment #145 - Posted by: zenoperegrinus at December 9, 2012 12:33 PM

09.12.12 (all kg)
OHS 60,65,70,75,80
FS 90,95,97.5,100,102.5
BS 110,115,115,117.5,120 (3,4,5 with smith & belt)

12.10.11 OHS 50-70,FS 80-95,BS 102.5-112.5
25.03.11 OHS 47.5-60,FS 80-90,BS 92.5-100
09.11.10 OHS 40,FS 75,BS 80

Comment #146 - Posted by: zenoperegrinus at December 9, 2012 12:34 PM

CFWUx3
OHS 52.5-57.5-60-62.5-65kg
FS 85-95-100-105-105kg
BS 125kgx5

Comment #147 - Posted by: Doug at May 2, 2013 12:23 PM

OH - 75, 95, 105, 115, 125
FS - 155, 185, 205, 225, 235(pr)
BS - 245, 255, 260, 265, 275

Comment #148 - Posted by: Alex at October 16, 2013 6:57 AM

Overhead squat 1-1-1-1-1 reps 50kg
Front squat 1-1-1-1-1 reps 90kg
Back squat 1-1-1-1-1 reps 100kg

Comment #149 - Posted by: Mür at October 16, 2013 11:21 AM
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