November 15, 2012

Thursday 121115

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

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instructional_pushup_th.jpg

Enlarge image

How can she get more out of the push-up?


"Cues for Weightlifting Coaches" by Bob Takano, CrossFit Journal article [pdf]


WOD Demo at CrossFit Active Performance - video [wmv] [mov] [HD mov]

Posted by Pukie at November 15, 2012 5:00 PM
Comments

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!!!

Comment #1 - Posted by: Noel at November 14, 2012 5:22 PM

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.

Comment #2 - Posted by: Josh M at November 14, 2012 5:36 PM

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.

Comment #3 - Posted by: neptune at November 14, 2012 5:52 PM

Pull the elbows in and maintain the plank position.

Comment #4 - Posted by: Ryan at November 14, 2012 6:06 PM

@ #2 Josh M that's really funny

Comment #5 - Posted by: jimbo at November 14, 2012 6:24 PM

Thats a good demo video - nice work everyone !

Comment #6 - Posted by: DPL at November 14, 2012 6:25 PM

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

Comment #7 - Posted by: blake at November 14, 2012 6:57 PM

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. :)

Comment #8 - Posted by: L2Mom at November 14, 2012 6:58 PM

Thanks, Josh! Straight motard!

Comment #9 - Posted by: Tyler at November 14, 2012 6:58 PM

well done boere meisie, very good lift !

Comment #10 - Posted by: Martin Glasson at November 14, 2012 7:34 PM

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

Comment #11 - Posted by: E.B. at November 14, 2012 7:37 PM

hansen is ouchy, but awesome

Comment #12 - Posted by: Mel/39m/5'10"/175 at November 14, 2012 7:45 PM

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!

Comment #13 - Posted by: vikingblood81 at November 14, 2012 10:26 PM

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

Comment #14 - Posted by: Tom at November 14, 2012 10:34 PM

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#?

Comment #15 - Posted by: mike at November 14, 2012 10:35 PM

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?

Comment #16 - Posted by: vikingblood81 at November 14, 2012 10:38 PM

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

Comment #17 - Posted by: ART/M/44/5'5"/148 at November 15, 2012 2:43 AM

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

Comment #18 - Posted by: gb 45/m/71"/185# at November 15, 2012 3:08 AM

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

Comment #19 - Posted by: Tommy dill at November 15, 2012 3:23 AM

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

Comment #20 - Posted by: BL at November 15, 2012 3:51 AM

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

Comment #21 - Posted by: Mark S. at November 15, 2012 4:30 AM

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

New 2 rep back squat PR!

Comment #22 - Posted by: DJS at November 15, 2012 4:37 AM

M/45/5'11"/195

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

Comment #23 - Posted by: nutfam at November 15, 2012 4:54 AM

Solid coaching- well done video.

Comment #24 - Posted by: Jason Hutchcraft at November 15, 2012 5:03 AM

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

Comment #25 - Posted by: Energizer Bunny at November 15, 2012 5:15 AM

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

Comment #26 - Posted by: mlt at November 15, 2012 5:49 AM

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

Comment #27 - Posted by: Mike A. at November 15, 2012 5:52 AM

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!

Comment #28 - Posted by: SPillinger at November 15, 2012 6:09 AM

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?

Comment #29 - Posted by: Sam at November 15, 2012 7:30 AM

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.

Comment #30 - Posted by: Chad at November 15, 2012 7:34 AM

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

Comment #31 - Posted by: Andres Pacheco at November 15, 2012 7:54 AM

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

Comment #32 - Posted by: Mike at November 15, 2012 8:17 AM

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!

Comment #33 - Posted by: Charlie at November 15, 2012 8:19 AM

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

Comment #34 - Posted by: Josh M/19/173lbs/5'6" at November 15, 2012 8:26 AM

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

Comment #35 - Posted by: phil collins at November 15, 2012 8:28 AM

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

Comment #36 - Posted by: T. Swihart at November 15, 2012 8:28 AM

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

Comment #37 - Posted by: carlto at November 15, 2012 8:29 AM

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

Comment #38 - Posted by: james.patrick [M/50/66"/135] at November 15, 2012 8:40 AM

f/30/5'5/123

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

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

Comment #39 - Posted by: Kristen, Bagram AFG at November 15, 2012 9:19 AM

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

Comment #40 - Posted by: fargingbastige at November 15, 2012 10:35 AM

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

Comment #41 - Posted by: JohnK at November 15, 2012 10:41 AM

How long is a rest?

Comment #42 - Posted by: Jj at November 15, 2012 10:56 AM

m/47/185

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

Comment #43 - Posted by: cosmo at November 15, 2012 10:56 AM

@ #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.

Comment #44 - Posted by: fargingbastige at November 15, 2012 11:14 AM

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

Comment #45 - Posted by: rh at November 15, 2012 11:19 AM

up to 205#

Comment #46 - Posted by: fathertyme 34/m/6'/175# at November 15, 2012 11:27 AM

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

Comment #47 - Posted by: Jason H. 23/M/5'8"/147lbs at November 15, 2012 11:30 AM

Good guys win! Congrats to all.

Comment #48 - Posted by: bingo at November 15, 2012 11:33 AM

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

Comment #49 - Posted by: Nick. U at November 15, 2012 11:38 AM

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

PR - Happy!

M.37.170.5'10" - Grantham, UK

Comment #50 - Posted by: DomH at November 15, 2012 11:46 AM

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

Comment #51 - Posted by: mike/42/6'3"/225 at November 15, 2012 11:46 AM

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.

Comment #52 - Posted by: Jesse at November 15, 2012 12:04 PM

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.

Comment #53 - Posted by: Memuc at November 15, 2012 12:25 PM

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.

Comment #54 - Posted by: E B - 40 at November 15, 2012 12:27 PM

m/27/6'3"/225

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

Comment #55 - Posted by: Tradd at November 15, 2012 12:39 PM

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

Comment #56 - Posted by: Nicholas (M/5'10"/180/27 at November 15, 2012 12:40 PM

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

Comment #57 - Posted by: MarSayoh at November 15, 2012 12:46 PM

135 145 155 165 175 185 185 185 175 155 135

Comment #58 - Posted by: caleb/36/6'/179 at November 15, 2012 12:47 PM

@ E B - 40, I agree.

Comment #59 - Posted by: Kevin C. (M/53/5'11"/175) at November 15, 2012 12:48 PM

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

Comment #60 - Posted by: Keetron Breece at November 15, 2012 12:48 PM

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.

Comment #61 - Posted by: JayW at November 15, 2012 1:05 PM

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#

Comment #62 - Posted by: Mike at November 15, 2012 1:06 PM

m/42/5'8"/175

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

Comment #63 - Posted by: Mike A. at November 15, 2012 1:06 PM

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.

Comment #64 - Posted by: Mel 39/m/5'10"/175 at November 15, 2012 1:15 PM

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

Comment #65 - Posted by: J at November 15, 2012 1:36 PM

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

Comment #66 - Posted by: Sean m/34/5'11'/190 at November 15, 2012 1:38 PM

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.

Comment #67 - Posted by: SeanP at November 15, 2012 1:57 PM

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?

Comment #68 - Posted by: DanielPhillips at November 15, 2012 2:03 PM

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.

Comment #69 - Posted by: David T., M/53/5'8"/180 at November 15, 2012 2:29 PM

M/31/173/74

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

Comment #70 - Posted by: Stany at November 15, 2012 2:38 PM

@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!

Comment #71 - Posted by: Perry at November 15, 2012 2:46 PM

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....

Comment #72 - Posted by: Jules at November 15, 2012 2:51 PM

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

Comment #73 - Posted by: Michael Rose at November 15, 2012 2:52 PM

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.

Comment #74 - Posted by: Kevin C. (M/53/5'11"/175) at November 15, 2012 2:54 PM

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

Comment #75 - Posted by: Carolyn Hopper at November 15, 2012 2:56 PM

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!

Comment #76 - Posted by: matteo/29/6'/200 at November 15, 2012 2:59 PM

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

Comment #77 - Posted by: Blayne at November 15, 2012 3:00 PM

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

Comment #78 - Posted by: Saganamooo at November 15, 2012 3:06 PM

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

Comment #79 - Posted by: Klopper at November 15, 2012 3:12 PM

All sets done at 325.

Comment #80 - Posted by: Drewpy at November 15, 2012 3:15 PM

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

Comment #81 - Posted by: Ryan Richard at November 15, 2012 3:21 PM

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

Comment #82 - Posted by: Jason at November 15, 2012 3:52 PM

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

Comment #83 - Posted by: Harpo m/45/5'7"/145 at November 15, 2012 4:14 PM

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

Comment #84 - Posted by: Johnh 44/205 at November 15, 2012 4:18 PM

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

Comment #85 - Posted by: Justin-M/26/5'8"/205 at November 15, 2012 4:28 PM

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!!!

Comment #86 - Posted by: steve at November 15, 2012 4:36 PM

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

Every 1.5 minutes for 15 minutes.

Comment #87 - Posted by: Ronnieboy at November 15, 2012 4:37 PM

got up to 255 lbs.

Comment #88 - Posted by: Kyle A. at November 15, 2012 4:38 PM

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

Comment #89 - Posted by: Chelsey at November 15, 2012 4:41 PM

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

Comment #90 - Posted by: lucio1928,M/40/184cm/96kg at November 15, 2012 4:45 PM

M/23/6'/180

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

Comment #91 - Posted by: Sean at November 15, 2012 5:06 PM

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

Comment #92 - Posted by: mrossuk at November 15, 2012 5:21 PM

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

Comment #93 - Posted by: Aaron K. at November 15, 2012 5:25 PM

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

Comment #94 - Posted by: Jake at November 15, 2012 5:48 PM

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

Comment #95 - Posted by: Todd walters at November 15, 2012 5:56 PM

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

Comment #96 - Posted by: B. Rhaly at November 15, 2012 6:06 PM

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

Comment #97 - Posted by: Kurt M/39/185 at November 15, 2012 6:10 PM

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

M/6'2"/210/34

Comment #98 - Posted by: Jake at November 15, 2012 6:24 PM

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

M/20/5'7"/151

Comment #99 - Posted by: Jordan at November 15, 2012 6:39 PM

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

M/20/5'11"/215

Comment #100 - Posted by: Billy at November 15, 2012 6:55 PM

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

Comment #101 - Posted by: Chene at November 15, 2012 7:05 PM

"Barbara", details there.

Comment #102 - Posted by: bingo at November 15, 2012 7:11 PM

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

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

Comment #103 - Posted by: Jake Walker, 17 years old/6'0"/200 Lbs. at November 15, 2012 7:17 PM

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.

Comment #104 - Posted by: demyan Khrolenko at November 15, 2012 8:20 PM

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

Comment #105 - Posted by: martin glasson at November 15, 2012 8:26 PM

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

Comment #106 - Posted by: stemme at November 15, 2012 9:00 PM

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

Comment #107 - Posted by: scfd1_9607 at November 15, 2012 9:23 PM

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

Comment #108 - Posted by: phill 37deg21'41"N 118deg23'43"W at November 15, 2012 9:44 PM

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!

Comment #109 - Posted by: E. B. at November 15, 2012 9:59 PM

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

Comment #110 - Posted by: JakeK 4153' above sea level at November 15, 2012 10:11 PM

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

Comment #111 - Posted by: Pete In Sun City at November 16, 2012 12:25 AM

Yes its 01:30 in Sun City

Comment #112 - Posted by: Peter In Sun City at November 16, 2012 12:26 AM

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

Comment #113 - Posted by: DPL at November 16, 2012 3:10 AM

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

Comment #114 - Posted by: myles456 at November 16, 2012 6:04 AM

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

Comment #115 - Posted by: preacherman at November 16, 2012 6:10 AM

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

Comment #116 - Posted by: preacherman at November 16, 2012 6:10 AM

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

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

Comment #117 - Posted by: Antoinne at November 16, 2012 7:30 AM

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.

Comment #118 - Posted by: Anton at November 16, 2012 8:02 AM

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

Felt pretty good today.

Comment #119 - Posted by: Michael m/50/5'9"/175/MI Survivor at November 16, 2012 10:54 AM

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

Comment #120 - Posted by: M. at November 16, 2012 11:17 AM

275# - no med ball, 90 sec rest

Comment #121 - Posted by: therozfather at November 16, 2012 11:46 AM

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

Comment #122 - Posted by: ROBERT at November 16, 2012 12:11 PM

185
225
245
255
260
260
265
270
270
275 PR

Comment #123 - Posted by: Bells at November 16, 2012 1:27 PM

34/F/5'8"/145

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

Comment #124 - Posted by: Denise R at November 16, 2012 2:13 PM

M/5'9"/145

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

Comment #125 - Posted by: Brady at November 16, 2012 2:22 PM

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

M/52/190lb

Comment #126 - Posted by: Mazzone, Chantilly at November 16, 2012 4:02 PM

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

M/52/190lb

Comment #127 - Posted by: Mazzone, Chantilly at November 16, 2012 4:03 PM

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!

Comment #128 - Posted by: Paul Daniel at November 16, 2012 4:28 PM

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

M/23/235lb

Comment #129 - Posted by: Jared at November 17, 2012 12:09 AM

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

Comment #130 - Posted by: DPL at November 17, 2012 4:22 AM

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

Comment #131 - Posted by: D.S. at November 17, 2012 4:40 AM

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

Comment #132 - Posted by: gs at November 17, 2012 9:17 AM

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.

Comment #133 - Posted by: Arnold at November 17, 2012 10:28 AM

325 lbs.

Comment #134 - Posted by: Jeff A. at November 17, 2012 10:35 AM

M/28/5'10"/160

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

Comment #135 - Posted by: Robert at November 17, 2012 12:42 PM

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.

Comment #136 - Posted by: Andy at November 17, 2012 2:33 PM

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.

Comment #137 - Posted by: Warren at November 17, 2012 4:36 PM

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

Comment #138 - Posted by: peternemr 31\M\5'6"\176# at November 17, 2012 5:06 PM

155 185 195 205 215 225 205 205 205 205

Comment #139 - Posted by: David Burns at November 17, 2012 5:40 PM

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!!

Comment #140 - Posted by: Andy at November 18, 2012 11:17 AM

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

Comment #141 - Posted by: Guti (M/185/28/6'1) at November 18, 2012 4:55 PM

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

Comment #142 - Posted by: ferb44 174# at November 18, 2012 5:00 PM

M/40/5'11"/205

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

Comment #143 - Posted by: Jose-Luis Morales at November 19, 2012 3:39 AM

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!

Comment #144 - Posted by: Joshua Parrish at November 19, 2012 8:01 AM

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

Comment #145 - Posted by: BFCC at November 19, 2012 10:24 AM

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

Comment #146 - Posted by: Jon Craig at November 19, 2012 2:01 PM

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

Comment #147 - Posted by: Tifa at November 19, 2012 8:05 PM

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

Comment #148 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at November 20, 2012 7:20 AM

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

Comment #149 - Posted by: Zim at November 20, 2012 7:47 AM

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

Comment #150 - Posted by: zim at November 20, 2012 7:48 AM

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

Comment #151 - Posted by: Pacers at November 20, 2012 10:57 AM

M/22/5'11"/183

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

Comment #152 - Posted by: Miles Forks at November 20, 2012 2:34 PM

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

Comment #153 - Posted by: Mike Scott M/46/5'10"/194 at November 20, 2012 6:53 PM

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

Comment #154 - Posted by: Boo Boo F/147/5'8/24 at November 20, 2012 8:56 PM

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

Comment #155 - Posted by: Nathan m/165#/1979/ since 2008 - at November 20, 2012 8:59 PM

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

Comment #156 - Posted by: Morgan at November 20, 2012 9:49 PM

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

Comment #157 - Posted by: Sherwood M/24/5'11"/210 at November 20, 2012 10:18 PM

M/32/5'8"/235

Sub'd Smith Press

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

Comment #158 - Posted by: Rvt1443 at November 21, 2012 12:16 PM

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.

Comment #159 - Posted by: jrm at November 22, 2012 7:29 PM

sub deadlifts (shoulder)

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

done on the top of the minute for 10 mins

Comment #160 - Posted by: MikeyPaul - m/31/170 at November 23, 2012 1:05 PM

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

Comment #161 - Posted by: Spencer at November 25, 2012 6:25 PM

M/36/5'11"/195

Back Squat
135x21, 185x15, 225x9

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

Comment #162 - Posted by: Rob S at November 26, 2012 12:10 PM

m/34/180/5'8"

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

Comment #163 - Posted by: Adam Hamm at November 29, 2012 11:30 AM

M/36/5'9"/198

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

Comment #164 - Posted by: Crossfit Chris at November 30, 2012 2:34 PM

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

Comment #165 - Posted by: Ukkrew at December 5, 2012 8:31 AM

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

Comment #166 - Posted by: Manchild at February 2, 2013 2:01 PM

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

Comment #167 - Posted by: zenoperegrinus at May 21, 2013 3:20 AM

CFWUx3
5x20kg 5x60kg
80kg-90-100-105-110-115-120-122.5-122.5-122.5kg

Comment #168 - Posted by: Doug at July 27, 2013 6:50 PM

225
315
275
285
275
285
295
295
305
305

Comment #169 - Posted by: sr at November 15, 2013 8:51 AM

32/1,82/80.
100
102,5
105
107,5
110
112,5
115
117,5
120
122,5kg

Comment #170 - Posted by: Rodrigo at December 3, 2013 2:49 AM

Squats
2 135 lbs
2 185 lbs
2 225 lbs
2 275 lbs
2 285 lbs
2 295 lbs
1 305 lbs
2 225 lbs
2 235 lbs
2 245 lbs

Comment #171 - Posted by: SSgt Ryan Vaught at December 3, 2013 11:23 AM

135
155
185
205
205
205
205
205
205
215

Comment #172 - Posted by: Engineer-civil at December 4, 2013 5:08 PM
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