stay tight in the "hollow" position...straighten her legs or scale to the knees (while still maintaining hollow) and have her elbows track a little closer to her body instead of flaring out. Chin Chest Hips!!!

Feet no more than 12" apart, head and eyes straight ahead, upper body, lower body, and legs moving downward together as a single unit until the forearms are at least parallel with the marching surface. Then use the upper body to push herself back into the upward position. If she either does not go low enough, does not fully return to the upright position, arches or sags her back, or lifts one of her hands completely off the ground, the repitition will not count and the grader will repeat the number of the last correctly performed...

Oh crap I forgot where i was for a second... Anyways that my two cents worth.

Hey Josh. Cool it bro. This isn't a spec ops PST. You're at about a 16, lets pump the brakes and bring it down to a 3. Okay? Great.

Pull the elbows in and maintain the plank position.

@ #2 Josh M that's really funny

Thats a good demo video - nice work everyone !

Hollow Body needed... With elbow and knee adjustment as well...But hey she's moving.

F/31/5'6"/158

135-145-155-160-165(PR)-170(PR)-165-165-160-160

Probably too heavy too fast but felt good. Tried to work mostly on form. Happy I finally surpassed my body weight on a lift. Been doing CF for about 2 months. :)

Thanks, Josh! Straight motard!

well done boere meisie, very good lift !

Did heavy squats tuesday, so I think we'll try the Hansen... times to follow...

hansen is ouchy, but awesome

I'll keep it simple - external rotation on shoulders/arms; keep elbows in, and activate lats to further stabilize shoulder joint. I'm sure there are more...most importantly, keep at it!

Cheers!

What sort of rest period are we looking for inbetween each set of squats?

maybe doing 500 of them made form collapse?

better to do a few correctly or a ton poorly?

can we pls get a "WOD" with 100+ snatches/OHS at like...idk...say 75#?

Reference the squat video.

first, great job ladies and gents! Just one note/question for everyone. On some of the male's squats (sorry, did not catch name) - he seems to have the bar positioned for a high bar back squat (which is fine), but initiates the movement by moving the butt back first (normally seen in a low bar bs) instead of slightly moving the knees forward.

A high bar bs is considered a compression squat (like a front squat, or OHS) and initiated by a slight forward movement of the knees, whereas a low bar bs is a posterier movement, initiated by a slight drive of the hips/but backwards. Does this make sense, or am I misinformed? Thanks, and everyone keep up the great work?

195-205-210-215-220-225-230-235-240-245
3:00 min. Rest interval

185-205-225-235-235-235-240-240-240-245

135-225-275-315-365-395-405 not quite where I was in college playing baseball but soon to be back to my prime strength

@L2mom - yes ! Welcome, keep working hard and the results will floor you !

M/171/32/5'7"
155,185,225,245,255,265,275(f),270(f),225,135

155-185-225-245-255-265-275-285-295-300.

New 2 rep back squat PR!

M/45/5'11"/195

115-125-135-145-155-165-175-185-195-205

Solid coaching- well done video.

Did yesterdays WOD

20 Du's (sub) - much easier than pullups for me!
30 pushups
40 situps
50 air squats

4:02, 3:52, 3:52, 3:56, 4:16

1 mile before and after

255-265-275(1)-275(1)-255-260(1)-245-245-255-260-225(3)

Community help

just got my cable speed rope for DU's-I'm 5'8" how long should the rope be?
any other help would be appreciated.
Mike

Guys- I'm new to cross fit, simple (and probably quite a dumb question)- so todays WOD is simply 10 sets of 2 rep back squats? How long do I rest between them? And I presume given its only 2 reps I'm going for as much weight as possible? Sorry for the probably quite stupid question, just want to be 100% sure! Thanks guys!

M/27/5'11"/210lbs

155-165-175-185-195-205-210-215-220-225

firt time w/ back squats in about 10 years. Got to have a starting point right?

Last time we had 3-3-3-3-3 squat day I tore part of my quad (vastus medialis). I've done heavy squats since I was 15 (34 now). Anyway, just curious if anyone has had a similar injury from squats. I've been a little nervous to get back under the bar or to do any explosive lifts. Any feedback would be appreciated. Thanks.

165-185-195-205-205-215-225-235-245-255

225-235-245-255-265-275-285-295-305-315

M/20/5'9"/200

225-275-295-315-335-355-365-375-385x1-315

Happy with it, but trying to keep strength up while training for endurance races is getting tough. Signing up for my first 50k this afternoon!

Did Dumbell bench press 3-2-2-1-1-1 instead
60-70-70-80-80-80

she needs to pick her head up and straighten her body/tighten up her core. BOOM! pseu pseu pseudio

M/24/5'10"/165

still recovering from lower back injury. used a weight lifting belt as extra precaution. Didn't want to push the weight too high in fear of re-injury.

135-155-175-185-185-205-205-215-215-225

145-195-225-245-275-295-305-315-325-330

155-165-175-185-195-205-210-205-215(PR)-205

f/30/5'5/123

5x squats - 65#
5x squats - 75#

85-95-105-115-125-135-145-155-165-175(pr)

Day 199
M/45/6'0"/190
CFWU x 1 + squat warm-up
225-245-275-295-295-315-325-325-315-305

95-115-135-135-135-135-135-135-135-135

How long is a rest?

m/47/185

215-225-245-255-275-275-275-275-275-275

@ #39 Jj - whatever it takes w/in reason to recover. I took about 2 minutes to 2 and a half as the weight got heavier. No rush on this one.

@Jj. I would say a rest is ~2-3 min but no more than 7.

up to 205#

Hips still shot out from my OLY day yesterday, but still gave it my best shot.

205-225-235-245-245-255-255-265(1)-255-260 @ 147lbs BW

First time doing a 10 set strength workout, rested about 2:30/set, 3-4 minutes on the last 3 sets

Good guys win! Congrats to all.

185-195-205-215-225-235-245-255-265-275

165-185-195-205-210-215-220-225-230-205

PR - Happy!

M.37.170.5'10" - Grantham, UK

185-195-205-215-225-235-245-245-245-245

225-275-295-295-275-275-275-275-275-225

Took about 1:30 in between sets. Good workout I can feel that tomorrow I will remember this workout well.

44/m/176cm/74kg

100-105-110-115f-105-110f-105-105-105-105 kg

Disappointed with myself tonight. Hoped to PR at 120 kg, but failed at rep 1 at 115 kg (my 1RM is 125kg). Sore from yesterdays "Barbara". Last time I did all sets @ 100kg, starting every 70 seconds.

I think that we should be able to have a pr for each decade. In my 40's I am not going to be able to reach the hieghts of my 20's; but I think that a 40's pr is still a valid number to shoot for and to try and always overcome. What do you all think.

m/27/6'3"/225

315-325-335-345-355-365-375-385-395-405(1)

135-155-185-205-215-225-235-245-255-265

M/39/228/5'9"

1.225
2.275
3.315
4.335
5.335
6.355
7.355
8.335
9.315
10.315

135 145 155 165 175 185 185 185 175 155 135

@ E B - 40, I agree.

This athlete, can get more out of the push up, by spreading her feet, and hands, to gain more flexibilty,,,

m/41/6'4"/230

235-250-260-270-270-280-280-285(1)-225-225.

Excuses, excuses...but I dropped weight from previous PR's in order to go below parallel. Good feeling to go full range on squats.

my 1 rep max back squat is 325# Legs a little fatigued after yesterday doing 5 sets of 50 squats- so started low. Nothing close to most of you my size , but I feel ok for a guy with a rebuilt ACL at age 55. Had no spotter- could have gone bigger with one, good workout.

135-185-205-215-225-235-245-255-265-275

M/55/5'8"/185#

m/42/5'8"/175

135
145
155
175
195
215
235
255
260
Great video--helped a lot.

Did this as a dynamic day with 60 seconds rest in between sets. Used 225# plus accomodating resistance via a 1 pood kettlebell attached to the middle of the bar on a jump stretch band. First time I have tried this variation; it was fun, definitely harder than without.

Cashed out with 100 DUs (forgot to time), a couple muscle-ups, and some L-sit to shoulder stands on the rings (see: http://journal.crossfit.com/2012/11/developing-ring-handstands.tpl). That is a fun movement.

#2 Josh said it all, there is a standard for a reason. Took me back to my NCO days well said josh!

180-200-230-230-250-270-270-280-280-290

M/31/190/72

275(2), 295(2), 305(2), 315(2), 320(2), 325(1f), 320(2), 320(1f), 315(2), 305(2)

Good day for a strength wod.

Nice wod still new to this my heaviest was 90 kg and my friend was 110kg, I'm guessing this is very armature to u guys tho but how you think we doing?

E B - 40 @50 wrote:
I think that we should be able to have a pr for each decade. In my 40's I am not going to be able to reach the hieghts of my 20's; but I think that a 40's pr is still a valid number to shoot for and to try and always overcome. What do you all think.
=========
I know what you (and Kevin C.) are saying, but that might be hard to swallow. I have already noticed some performance drop-off since age 50 on most of my WODs. So now I'm in a position where I've most likely already PR'd for this whole decade. Drag! Not something I want to acknowledge when I head down to the basement to my "house of pain".

I so much more like the visualization of Greg's three dimensional "health" graph. X-axis is the broad time and modal events (i.e. duration), on the end closest to the zero-point is 1RM deadlift, and on the far right edge of the compendium is run 10 miles, with all the other stuff we do somewhere inbetween. On the Y-axis is how fast, or how much weight, etc (i.e. power). What you get is a performance graph, where you can draw a curve connecting all the PR dots (and that's Fitness). Then Greg adds the Z-axis, and that ticks off the athlete's age. When you smoothly connect all the curves throughout the years, you get something that looks like a pillow. The definition of that pillow is Health, i.e. the ability to maintain fitness through the years.

I want the pillow to stay just as big as I can keep it! And that means my goal is to do the WOD just as good as the last time I did it, and not give one darned inch to the "monster". And if I end up giving an inch, then by golly, the next time this comes up, I'm sure as heck not going to give another inch! Etc, Etc.

(If you want to see the graph be drawn, start watching this at about minute 17...)
http://journal.crossfit.com/2009/02/crossfits-new-definition-of-fitness-volume-under-the-curve-1.tpl

and the continuation (at about minute 5):
http://journal.crossfit.com/2009/02/crossfits-new-definition-of-fitness-volume-under-the-curve-2.tpl

Or for a good review, just watch all of both of them! :-)

David T.

M/31/173/74

85-90-95-100-105-110-115-125(1)-120-120kg

@Mike #27

Adjust your jump rope so that when you stand on it with one foot, both ends of the cable come to just below the nips!

M/44/5'10"/154

Newbie here, and have only tried a few WODs, most have which have had to be scaled down, of course... Did this after a 6 mile run at marathon pace, so I might have managed a bit more on fresh legs (getting all my excuses in early!) :-

89/111/133/144/155/166/171.5/177/182.5/182.5

Pretty happy with that, actually....

M/19/165lbs
135,205,255,275,295,315,345,375,405,455

Dave T.- Good points, and great attitude. I hope you are able to maintain your performance throughout your 50's. That would be outstanding.

Realistically, at least in my case, that is not going to happen. Yesterday's Barbara was a good case in point for me. I can't hit the times I did just a couple of years ago, in my early 50's. Creaky knees sure aren't helping.

I think I will be happy just to slow down the rate of decline the rest of the decade. There are more, and more, workouts that have to be modified, or scaled, so that I don't hurt so bad that I can't do anything else for two days!

But, that is all right. As you have said, those of us doing this program are still in better shape than 90 some percent of the population our age.

We will just keep on giving it our best, no matter what the clock says at the end of the wod. Still way better than sitting on the couch.

F/21/120lbs
45,55,65,75,85,95,105,115,125,135

today up to 375#, used to beat 405 as 2RM this summer....

last time cf.com went heavy day with back squats was abou mid september, long time to keep the strenght up, lets squat more often please!

M/28/6'180
275
295
315
325
335
345
355x1
335
335
335

No power rack.
So clean & jerk the bar and placed it on the back squat position

Back squat
2-2-2-2-2-2-2-2-2-2
Kgs : 43.5-48.5-48.5-48.5-43.5-43.5-43.5-43.5-43.5-43.5(25reps)
Lbs : 96-107-107-107-96-96-96-96-96-96(25reps)

Did max rep back squat(as many as I can) at last set

195#/6'3" 32yrs
135-185-195-205-215-225-235-245-250-255(PR)
This was tough after the last 2 days WOD's

All sets done at 325.

m/18/5'11"/185
225-245-265-285-305-315-320-325-330-335

M/37/5'11 223lbs

Finally a workout I can comment on...I am 6 weeks into the switch from strength training to crossfit and I'm hooked. My strength is great but flexibility, endurance, and form (mostly on the more complex movements ie: snatch, clean etc) lets just say they need lots of work.
Warm up
135lbsx10, 225x10, 315x5, 405x3

465lbs on first 7 sets then tried 495 got 1, then 465 last 2 sets
1:30-2mins rest between all sets

BSx2: 95, 105, 115, 125, 135, 145, 155, 165, 175, 185

Run warmup
135-185-185-225x7
Careful with low back

315, 325, 335, 345, 355, 365, 375, 385, 395, 405

Male 26/5'5/160

1-185
2- 7--225
8- 230
9-235
10- 275

This was my first time doing this workout...I will know what weight to use next time. I am sure I could have gone heavier in the earlier rounds!!!

275/275/275/275/275/255/255/255/225/225

Every 1.5 minutes for 15 minutes.

got up to 255 lbs.

95, 95, 105, 105, 105, 110, 110, 110, 110, 110

57-62-67-72-77-79-81-82-84-86kg

M/23/6'/180

185-195-205-205-205-210-115-220-225-230 PR

40,50,60,70,80,90,100,110,120,127.5 kg

Started CF about 4 months ago and I'm addicted!

M/23/6'3" 200lb

185/195/205/215/225/235/245/255/260(PR)/260

34/74in/210lbs

245-255-265-275-285-295-305-315-325-335

Took 30sec-1min rest; form started to slip on last set but think I cld have got more weight up

Then did 21 consecutive muscle ups, followed by isolated back movements - close grip pulldown, renegade row, hammer mach row

Couldn't get to gym. Subbed 2 mile run.
Time 17:50
1st mile 7:38 PR

10 sets at 85% 1 RPM with 90 sec. rest b/w sets
10 x 275 x 2

Compare to:
120421 - 10 sets at 80% 1 RPM with 60 sec. rest b/w sets
10 x 250 x 2

225-275-295-315-315-315-315-315-315-275

245-255-265-275-285-295-305-315-325-335

M/6'2"/210/34

180-185-190-195-200-205-210-215-220-225

M/20/5'7"/151

225-245-265-315-335-355-405-405-225-225

M/20/5'11"/215

115-125-135-145-155-165-175-185-195-205(1 rep)-205

"Barbara", details there.

Ran out of time in the gym thismorning, so I only completed the first seven sets:

305,315,325,330,335,340,345

Elbows don't need to be pulled in. 90 degrees works great to get the most out of the position. Back does not need to be "hollowed" rounded or tucked in.
Simply engage quads to remove the knee bend and keep abs tight.

155, 175, 185, 205, 225, 235, 245, 255, 265, 275.
55yr male 175lbs.

M/18/5'11"/170
225-225-235-235-245-245-255-255-265/255-245/235

95,115,145,165,185,205,225,235,255,275

165-185-195-205-215-225-235-245-255-265

Dave T., I agree with always trying to better your times, and it does matter what one was doing through their younger years, but if one was training hard then with some decent program, then reaaching those totals may not be realistic, and it is nice to have the rewards of meeting some small goal like a decade or yearly pr.

me - m/40/6'/185
Hansen (due ot squats tuesday) - 27:37

nephew - m/25/5'10"/165
Hansen - 20:39

both as rx'd, except subbed KB with a 70# dumbbell
Of course, I thought my heart might explode during the swings!

165-185-195-205-215-225-235-245-255-265PR

8 months post op TKA, my progress is good
Back Squat 7 x 2 reps: 95-115-135-155-165-175-185
Have to work out smart
M/55/6’/200

Yes its 01:30 in Sun City

70-80-90-100-102.5-105-105-107.5(1)-105-100

190-195-200-205-210-215-220-225-230-235

185/205/225/245/245/255/255/275/300/315

185/205/225/245/245/255/255/275/300/315

All the WODs are really paying off!! Getting VERY strong!!

225,245,265,275,275,295,305,315,315,320(pr) :-)

M/ 38/ 134 lbs/ 5'-6"
I changed this WOD up to do sets of 5 reps. I did not use any wraps or belt, etc.
I warmed up and did sets of 5 reps of back squat
good warm up with DUs and burgener warmup
Bar x 6 with realyl squeezing arms tight and getting the bar in a low bar position.. I did NOT like the position and felt my arms adn elbows too tight.
95 lbs x 6
125 lbs x 6 (did some stall work out of the bottom position)
155 lbs x 5 (did some stall work out of the bottom position)
175 lbs x 5
195 lbs x 5
215 lbs x 5
225 lbs x 5
235 lbs x 5
rested a few minutes and then went right into ring work:
I did ring L position then tilt forward into the handstand position (I was using my legs adn the straps a bit to not over extend.. working on balance and positioning.)
I also was able to do some presses out of the bottom position and then back down into the L sit and repeat... it felt much better last night. Good coordination and decent power out of the bottom position.

275-295-295-305-305-315-315-315-315-315

Felt pretty good today.

225
255
275
295
315
320
325
330(pr)
335(pr)
340(pr)

275# - no med ball, 90 sec rest

M/24/200
275-315-315-365-385-405-405-415-425-425

185
225
245
255
260
260
265
270
270
275 PR

34/F/5'8"/145

95, 115, 135, 145, 155, 165, 175 (PR!), 180 (ugly fail), 165, 155

M/5'9"/145

Started at 155. Peaked at 205 twice. Ended at 185.

185, 191, 196, 205, 215, 235, 257, 280, 280, 280

M/52/190lb

185, 191, 196, 205, 215, 235, 257, 280, 280, 280

M/52/190lb

205
225
245
250pr for one rep max! Watching the training vids has really helped! The only issue was gassing early.
225 good tech
235 good tech
235 shakey
235f
205 tired as hell
205 shakey but got it! Happy with this one!

135-225-245-275-295-345-365-385-405-425

M/23/235lb

70-155 (kg/pounds)
80-175
90-200
95-210
100-220
102.5-225
105-230
107.5-237(1)
105-230
105-230

F/51/5'6/125
95
105
120
125
130
135
140
140
140
135

2012-11-17: 205/1 min rest
2012-04-22: 185/1 min rest.

M / 44 / 192 cm / 85 kg

50-55-60-65-70-75-80-85-90-100kg. (PR)

Tried 3 reps @ 100kg and failed on the 3rd.

325 lbs.

M/28/5'10"/160

135-155-175-185-185-185-185-185-185-185

M 53 6' 00" 213# bulged L4 L5 a few years back making my way back through crossfit. Had to break through a big metal barrier on this one. Could have went higher but why push it. Felt great. As rxd.
250 255 260 265 270 275 280 285 290 300
Couldn't resist the 300 mark.

Raise the core to flatten it, either flair the arms out to work the chest or bring them in closer to the body to work the tris depending on what body part she wants to empasize, straighten the legs to prevent the sag.

275-285-295-305-315-325-335-325-315-305

155 185 195 205 215 225 205 205 205 205

M 53 6'00" 215
250,255,260,265,270,275,280.285,290,300.
Could have gone heavier. First heavy squat work after bulging L4L5 a few years back. Big mental barrier for the 300# lift.
VICTORY!!

135 - 155 - 175 - 185 - 195 - 205 - 215 - 225 - 235 - 245

185-225-245-275-295-305-315-325-335-345

M/40/5'11"/205

(kg) 100-110-115-120-125-130-135-140-125-125

M/225/6'2"/35

185 - 275

10 lb increase each set except for 215, did that one twice to work on form. 275 with perfect form is a PR for me. Yay me!

Ryan 335
Mr. Murley 225
Jason 185
Shane 225
Dom 95
Mike 95
Bubs 175
Aaron 35
Ricky 115
Connor 105
Aly 145
Tony 22
Pam 35
Heather 35
Wendy 125
Kyle 145
Mrs. Carey 135
Mr. Carey 205
Crystal 70
Sim 215
Mr. Wonsil 227.5

M/43/5'8"/175

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

220-225-230-235-240-245-250-255-260-265

F/22/5'4"/135
135-140-145-150-155-160-175-185-195-210

Smith Machine plus 180 180 200 200 210 210 230 230 210 210

51/M/180
5x135
2x145
2x155
2x165
2x175
2x185
2x195
2x205
2x215
2x225
2x235

51/m/180
5 x 135
2 x 145
2 x 155
2 x 165
2 x 175
2 x 185
2 x 195
2 x 205
2 x 215
2 x 225
2 x 235

275, 315, 325, 335, 340, 345, 350, 355, 365, 370 failed

M/22/5'11"/183

275-300-325-350-1@365-325-315-315-315-315

11/16
10x115, 5x135
2x175,185,195,205,215,225,235,245,255,260
Scaled perfectly considering my time off lately.

95-105-115-125-135-140-145-150(F)-135-135

275 + some coaching for the lady that bakes treats at the office

315-315-325-335-345-365-375-390-405 Completed in 19'

225-245-265-275-285-295-305-315-315-315
Form got shakey, haven't lifted heavy in a while.

M/32/5'8"/235

Sub'd Smith Press

215-245-265-285-295-315-325-335-335-355(f)

m/39/5'9/174
CFWU-3. Superman. Monkey touches 3rd.
225X5 WU, 275X2 WU.
All @ 300. All high bar. Every 90 on the 90. Not bad once I got loose. First rep easier than 2nd most sets. Good job rotating feet out, tight lumbar. Go to at least 305 next time.
4/21/12: 295,295,300,300,305,305,310-1,305,305. Sets 1-9 low bar.

sub deadlifts (shoulder)

275, 275, 275, 295, 295, 295, 305, 305, 315, 315

done on the top of the minute for 10 mins

6'0, 180, M, 24

155, 165, 175, 185, 200, 215, 225, 235, 245, 255. Good form all the way through, although last couple were tough

M/36/5'11"/195

Back Squat
135x21, 185x15, 225x9

BP 135, 155, 185, 205, 225 x 2, 245x1, 115x32

m/34/180/5'8"

225-235-245-255-265-265-265-275-275-285

M/36/5'9"/198

225, 275, 295, 315, 335, 335, 315, 315, 295, 295

195
205
215
225
235
245
255
265
275
285 PR!

135, 165, 185, 205, 225, 245, 255, 265, 225, 225

95,100,100,105,105 (rack broken so used smith)
90,95,100,105 pb,100 (rack fixed but had started to cool) 21.05.13

70,80,85,90,95,100,100,100,100,100k 04.07.12