Great advice from Pat Sherwood at the end of that video. Great bloke!

Excellent advice from Pat at the end of the video. Everyone needs to remember that for most of us, the ultimate goal is to get fit and enjoy doing it.

Pat Sherwood is the man. Great advice all the way through...especially at the end. Looks like a fun new way to squat.

Love the advice at the end Pat

not new, but new to the main page... thanks ROB O for the strongman influence!

With my crappy shoulder rotation, these are a great option!

Also, Pat's advice at the end - gold.

Love Miranda! She's my role model. Also, the advice from Pat Sherwood there at the end-- PERFECT. i couldn't agree more.

Anyone have experience with the armourbite mouth guard? Is it a waste of money or a good thing to have in the gym bag??

(thanks Ronnieboy, just hoping to get some more feedback from the community)

Awesome advice Pat...

Now, do the Crossfit world a favor and let that beard go...it'll throw 15 lbs on that Zercher squat.

dont mean to be hater....actually yes i do...but how the hell is walking on your hands pulling a weighted sled 'functional'...mind you, i push the earth away from me everytime i do HSPU, hmmm how is that functional, hah

What's going on in that picture? Is the sled being used as a brace to learn handstand technique?

Pat Sherwood was the lead presenter at my level 1 in Aug of 08. He remains the coolest guy in CrossFit. # 2?-- Chuck Carswell.

Have I mentioned that I Love me some Miranda??
Believe I have!! :)

My only worry with this squat is how the hell would someone bail out if they start to fall backwards?! Kinda freaky maybe?

Did rep 17 look a little off to anyone else?

Miranda is "HOT", beautiful... definitely strong too....

Pat you are a beast.

Do u add load to each set?

at #14, squat rack.

Yay Zercher Squats! its an awesome core lift :)

I normally hate this lift, and don't think it should be something anyone near a beginner does, BUT Pat and Miranda did it very well.

Any ideas on how do you get into the the Zercher Squat position from the ground without a stand?

M/29/143#

Awkward but fun, hadn't done Zercher squats before so did sets of five instead.

kgs: 40, 50, 60, 70
lbs: 88, 110, 132, 154

Pat, I for one support the beard.

Germany, Münster

M/38/189

154/176/187/198/209/215/220/232/242/265

M/47/185

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

M / 32 / 176 / 5'10" - CrossFit Leblon - Rio de Janeiro - BRAZIL

loads: 65/75/85/95/115/125/135/155/165/185 lbs

155-155-165-165-165-165-165-175-175-185

M/5'10"/35/197

135
185
205
225
245
225
225
225
205
185
Hoooah Army Crossfit!!

Pat Sherwood, never met him before but some great comments at the end of the vid. Good bloke

Pat Sherwood, never met him before but some great comments at the end of the vid. Good bloke

155, 165, 175, 185, 195, 205, 205, 205, 205, 205

M/45/5'11"/195

115-125-135-145-155-165-175

This is a very cool movement! I'll be doing this WOD tomorrow (after my last final exam, WOOOO!)

F/15/149#/5'2"

I did last Sunday's WOD @ my YMCA:

5 RFT:
7 deadlifts @165#
30 squats
7 strict HSPU to a 2.5" pad (yes, I measured it)

Time: 13:42, would have been faster if not for having to walk from the weight room to the hallway for HSPU. I also had a few no-reps for HSPU in the last 2 rounds. Really fun WOD, though!

M/16/174
50-60-65-70-75-80-85

135-165-175-185-195-205-155-155-155-155

First time doing Zerchers

185-225-275-275-315-315-295(3)-295(3)-295(3)-315

Starting 20 mins after, my right hand went numb around the base of my thumb. Been numb for 45 mins now. I'm stretching my forearms and hands to increase blood flow. Eek!

185-205-225-235(f)-235-245(1)-245(f)-225-245-245

elbows killed even at a light weight so did front squats instead
135
185
185
195
195
200
200
205
205

M/45/199/5'7"
135
155
175
185
195
205
215
Then switched to back squats, arms were killing me
225
225
225

135/145/155/175/185/205/210/215/225/245

M/26/175/5'9"

135/155/175/195/215/235/255/275/275/295

M 42/185/72"
185
205
225
235
245
250
250x1
235
235
235

M/19/76kg/6'1
1st ever attempt at zercher squats so dane 10 sets of 5reps
66/88/110/132/154/176/187/198/209/220
real killers on the elbows but just turned the music up and forgot the pain !

I, too, DIG the 5 PM shadow on Mr. Sherwood, love both of their senses of humour, wish I looked anywhere NEAR Miranda (she's my hero)....
#22 (roblow)'s question is a good one & I share it. Perhaps a set of sawhorses, if you're the handy-man type o' guy. Might have to lower your wt. and increase your reps though.

m/21/183

185,195,205,215,225,235,245,255,255,255

these really hurt your arms lol mine are pretty bruised up

sub for guys with hairy arms?

...Best part of the video was the advice at the end.

20-30-35-40-45-50-55-60-50-75 KG

4th week weight-lifting, so I was pretty content with these numbers. Bruised up my arms like crazy. Next time, I'll go higher though: definitely felt like I could have pushed myself a little more.

Kg: 20-25-30-35-40-45-50-52,5-55-57,5

185-205-225-245-255-255-255-255-260-260. First time with these squats. I hope I can bend my arms tomorrow!

re: #19

Oh yea....duh!

Shoulda thought of that!

Nice demo Miranda and Pat! Way to go HEAVY even with an uncomfortable rack position.

6'3/215/35
185
195
205
215
225
235
245
235
245
255

Comment 22--its a bit akward but dead lift weight up above knees and send your butt back as Rx. then rest the weight on your thighs or right above knees and one arm at a time slide your arms end and secure the bar in the pocket of your elbows. From that position you can then stand up per you had started from the squat rack or standing position. There is a video on YouTube that does a pretty good job showing the technique. You may not be able to reach your max via this method but you can go pretty heavy...Good luck!
one of a few videos out there..http://www.youtube.com/watch?v=U2OKweR-N-g

@ #22 deadlift the bar up to full extension then squat down and rest the bar across your thighs as you reach the full parallel squat position. With the bar resting on your thighs release the bar with your hands and run your arms under the bar between your legs, one at a time. Once your arms are in the cradle position with the bar in the crook of your elbows, maintain good form and stand up. Yes, it is a balancing act and your load potential is much lower than what you could maybe do taking it from a rack, but it works. The above is the way learned to do Zurcher squats and the only way I've ever done them.

m.32.69.170;
95#,95#,95#,95#,105#,105#,105#,105#,115#,135#;

105
125
135
155
175
195
205
215
225
235

BenB (#52) thanks for the tip

135
145
155
165
175
185
190
190
195
205

First time with zerchers. Rough on the arms, but feels good on the back. I like 'em.

m/36/5'4/130

135-155-165-175-185(f)-185-195-205-215(f)

First time doing zercher squats but used my 2rm front squat to judge where to start and shoot for but man did those hurt my arms everything over 300 was pain 205 225 245 265 285 305 315(1) 315 335 355(1) ouchie! I'm not ashamed to say I used a towel after 315 lol good workout abs definitely feeling extra tight!

Since it is 12/12/12, we did Dave T's twelve days of Christmas this morning.

Carole

1 burpee
2 Push Press 65#
3 Front Squat 65#
4 Hang power clean 65#
5 DeadLift 65#
6 16in Box Jumps
7 Pull ups
8 Pushups
9 sit ups
10 air squats
11 35# Kettle Bell swings
12 (one 500m row)

21:58

Kevin

1 burpee
2 Push Press 75#
3 Front Squat 75#
4 Hang power clean 75#
5 DeadLift 75#
6 double unders
7 Pull ups
8 Pushups
9 sit ups
10 air squats
11 35# Kettle Bell swings
12 (one 500m row)

20:20

Thanks Dave! Merry Christmas.

135
155
175
185
195
205
215
225
235
245

185-205-225-245-265-285-300-275-275-275. Done at school gym.

1) 75#
2) 95#
3) 105#
4) 115#
5) 125#
6) 135#
7) 155#
8) 165#
9) 195# failed
10) 195#
Should've started a bit heavier but this was my first time. Hurt the ol arms like hell. Used a small pillow On last 2 sets this helped some.

We agree with the others, who appreciated Pat's comments at the end of the video.

Well said Pat!

Carole and Kevin

185-225-275-275-315-315-295(3)-295(3)-295(3)-315

Forearms are sore! Right hand went numb at the base of my thumb 20 mins after, but numbness went away after about an hour.

Been doing crossfit for about two months now. My quads have gotten a lot stronger!
F/28/5'6

135,145,155,160,170,180,180,180,180,180

Didn't have a spotter, so could have maybe gone heavier. I put towels on my arms to protect em a bit. Seemed to help!

315-315-315-315-275-285-285-275-275-285

i warmed up a lot before hand and kinda burnt out my arms, free-kin hard BA lift. boom baby

m/23/6'0"/245

Long time lifter, first time crossfit. Loved it haha great advice pat:

Loads:135, 185, 205, 225, 225, 255, 275, 225, 185, 185.

Arms hurt now... haha

anyone wanna tell me what the point of holding it there is? does not look comfortable and seems pointless. been crossfitting for over a year, i just wanna know how is this different from front and back squats. does it work anything different?

KGs
40-45-50-55-57.5-60-62.5-65-67.5-70-72.5-75

1) 75#
2) 95#
3) 105#
4) 115#
5) 125#
6) 135#
7) 155#
8) 165#
9) 195# failed
10) 195#
Should've started a bit heavier but this was my first time. Hurt the ol arms like hell. Used a small pillow On last 2 sets this helped some.

135-135-145-155-175

185-195-205-225-250

first zercher squats of my life. started gaining some confidence by the end. definitely felt the most pain in the arms. enjoyed the new movement to keep it constantly varied.

m/41/6'4"/229

115-135-155-175-185-200-210-225

A warmup set of 95 lbs. killed my arms so I threw a towel around the bar. Made a big difference.

115,165,175,185,205,225,235,245,255,265,265pr

m/42/5'8"/175

95-115-125-135-155-175-185-205-225-225

Had fun and enjoyed the pain.

f/44/143
Extremely modified...7 sets of 5 reps of regular squats with the following weight...95, 105, 110, 115, 115, 115, 95

Pat must have shaved about 20 minutes before they filmed that workout.

M/43/5'8"/173

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

Did a few reps at 215#, bruised arms. Didn't seem to be worth tearing up my arms.
So did explosive sets of front squats (10x2) at 215# at the top of each minute.

my only question is why??

M/31/190/72

185-225-245-265-275-280-280-280(f)-275-275-275

That was definately different. Thanks for the new lift in the bag of tricks CF strongman. Loved it!

Had no idea what loads to go for on this, having never done these squats before...

89-111-122-133-144-144-149.5-149.5-155-166

Felt like I probably started too light and could have gone a bit higher, but getting to bodyweight felt like a reasonable milestone.

Would be interested in the normal ratio between people's Zercher vs. back squat -- my max back squat in a 10x2 workout was 182.5 a month ago.

95 115 145 165 175 185 195 205 185 175
having fun everyday....

Did Saturdays WOD - Row 5k

23:40 - Rowing a huge weakness for me!

m/18/185/5'11"
135/155/175/195/215/225/245/265/285/305
First time ever doing these squats. My arms are just starting to hurt now and its a hour after. Awesome!!

M/30/6'3"/195
135,185,205,215,225,235,240,245,250,255

F/49/5'5"
95,100,105,110,115,120,130,135,140,145

95/115/135/155/185/135/135/135/135/135
kind of strange.

1st time for these, so did
155x5
170x5
175x5
205x2
215x2

M/29/6'4"/275

3rd hole from the bottom of squat rack, below knee level, so first rep was static, from the bottom up

135(6),225(3),315(2),355(2),385(2),405(2),405(2),405(miss),315(2),315(3)

m/23/170lbs/5'11"

Didn't have my gang today! First time doing this type of squat, skeptical at first but I get it now! Benefits outweight the pain for sure.

185
205
225
245
245

Then I realised my arms were bruised all to hell and I need them bruise free for tomorrow.
So switched to front squat at 245 x 2 x 5 sets.

Do they do these squats at regionals/nationals?

got up to 195 lbs.

m/22/5'11"/245lbs
135,225,245,265,275,295,315,335,350,365

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

Kgs : 33.5-38.5-43.5-48.5-53.5-58.5-63.5-68.5-73.5(f)-68.5
Lbs : 74-85-96-107-118-129-140-151-162(f)-151

lbs: 115, 115, 125, 135, 145, 155, 165, 175, 175, 185

it looks like I have a 'truckers tan' on both arms. Shouldn't that be a bikers tan?

So many questions.

thx HQ!!

M/27/6'0/185

135-145-155-165-175-185-195-205-215-225

Pat Sherwood is awesome. Exceptional role model.

135,185,195,205,225,235,245,255,275,275

M/ 32/ 5'11"/ 228

Interesting exercise, didn't know where to start, so started low...65/95/95/105/115/125/135/145/155/165

135/155/175/195/205/205/215/215/225/235

First time doing Zercher's. Interesting. Left some nice pinch marks on the arms when the bar rolled. Had to put a towel on the bar. Definitely a movement that can get you thrown out of a Globo. Haha!

Pat Sherwood is the Man!

M/27/5'8/188

225#, hit 250# once, but couldn't get it up again. The arms weren't having it.

185
205
225
235
245
255
265
275
285
290

That destroyed my arms. Fun learning a new lift though
295

145 155 165 175 175 185 185 195(f) 195 185(f)

Modified
Sandbag Zercher squats
6 x 3
105lb Sandbag
105lb Sandbag+10lb Med Ball: 115lbs
105lb Sandbag+20lb Med Ball: 125lbs
105lb Sandbag+40lb Weight vest: 145lbs
105lb Sandbag+50lb Slam Ball: 155lbs
105lb Sandbag+50lb Slam Ball+40lb Weight vest: 195lbs
M/55/6’/205
My modified WOD deserved to be preserved with pictures, unfortunately I was home alone

m/34/164
165
175
185
195
205
215
225
235
245
255

Fantastic!

95/135/185/205/225/245/255(F)/225/185/135

After failing at 255, I decided to go down in weight to work technique for the last three sets. Have to keep the body upright on the push out of the bottom. If you can't do that, at large loads it aint gonna work.

I can do front squat and back squat at much heavier loads, so I'm happy to force smaller muscle groups to the point of failure.

I also used my sweatshirt around the bar. I'm delicate.

Lost respect for crossfit a little today because of this lift. Front squats instead 185 235 255 fail 225 215 205 205 205 205 205

First time trying Zercher squats:
185-225-255-275-295-315-325-335(PR)-335-315
Took ~1:45 between sets

Having just done heavy squats on monday, today we did yesterdays WOD, did some technique work for about 30 min, then did Wittman

yesterdays WOD (subbed with a 75# DB)

Me - m/40/6'/183 -- 6:02
nephew - 25/5'10"/170 -- 11:11

then Wittman:

me -- 21:16
nephew -- 21:46

Guile and deceit wins over youth and exuberance again!!! J/K I had him only on the cleans, and he had me on everything else.

rx'd
135-145-165-185-205-225-245-255-265(F)-225
wasn't sure where to start off, first time.

did the hammer instead
32:23 rxed

first time with these
95 115 135 145 155 165 175 185 185 185

145-155-165-175-175-185-193-205-215-225

Hero WOD Hammwr: in celebration of converting a runner to a crossfitter.
32:23 as Rx'd including 90 sec rests between sets.
Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round

145-155-165-175-175-185-195-205-215-225

M/22/190
First time trying Zercher squats:
205-225-245-275-295-305-315-295-295

It felt as if i could go on beyong 315 but my arms could not take it any more.

2 reg hb bs on min for 10min @ 350

45m/5'10"/180
Just getting back into crossfit, decided to work on basic squat instead
3*10*135lb back squat
5*185lb back squat
Found out I can do 70lb one arm snatches (from yesterday's wod)

F/27/5'5"/121

55-75-85-95-105-110-115-120-125-130

First time doing these, so PR!

M/32/160/5'9"

95
135
155
185
205
215
225
245
255
265

Mark

I agree, #2 Suds, great advice!

M/35/6'2"/220

145
155
185
195
205
215
225
235
245
255

125-130-135-140-145-155-165-175-180-185

first time doing zerchers and didn't hate them, rough on the arms but found it easier to keep my chest up than with front squats.

55,65,75,85,105,125,135,135,135,140 (front squat PR 135)
kelley F/47/5'3"/132

rod-also first time doing. not sure of all of his lifts but ended with 185!

115
135
155
175
195
215

stopped at that point

135, 145, 155, 165, 175, 185, 195, 205, 215, 225 (F)

M/35/6'3"/200

185-195-205-215-225-235-245-250-225-205

47-57-62-67-72-77-82-84-82-82 kg

M/36/230lbs

First time trying em out, been meaning to for awhile. Really feels like they would help front squat strength/endurance

185 - 225 - 245 - 265 - 275 - 285 - 295 - 305 - 315(x1 then fail) - 275

Oddly enough the bar was not the limiting factor, even if it was a bit uncomfortable. Need to work on core strength to hold bar upright, noticed it effected that initial squat bend. It will show up in my workouts again.

44/m/176cm/74kg

80-90-95-100-100-100-90-90-80-85 kg

In all sets above 85kg rep two was forward on my toes.
Used a towel around the bar, but it was still very uncomfortable on arms and chest.

1st time with this sqt style, turns out I liked it. I wore a long sleve shirt to help, after reading some of the posts. Not much in pain on my arms, Im sure im going to be bruised and my girld friend is gonna freak, "why do you do this to yourself?" lol. She doesnt get it.

135
145
155
165
185
195
205
215
220
225x1 not too heavy, but bailed cuz form got really F'n ugly, the bar got away from me, it wasnt worth trying to recover and possibily F myself up. Start heavier nxt time.

Not sure where my 1st post went...so I guess Ill keep it short.

1st time with these sqt, I liked. Wore long sleve shirt, thought maybe it would help. It did, arms not really sore or bruised.

135
145
155
165
185
195
205
215
220
225x1 bailed, bar got away from me. Had a feeling to not try to recover, so I let go. Just trying to stay injury free.

STAY EASY, GO HARD, HAVE FUN.

27/m/163/5'7"

135-155-165-175-185-185-185-185-185-190

18/M/6'2/190

135-165-175-185-195-210-215-225-245-250

My arms are sore but my legs arent.. cool lol.

51/M/180
2x135
2x155
2X175
2x185
2x195
2x195
2x205
2x205
2x205
2x205

135 155 165 175 185 195 205 205 205 205

wheres my posts?

ZSQx2: 95, 100, 105, 110, 115, 120, 125, 130, 135, 140

Oh! It hurts!!

Certainly it hurts.

Well, what's the trick then!?

The trick, William Potter, is not minding that it hurts.

--And that sums up Zercher squats. I did these once in 2010 and just remembered why I didn't do them again haha

185-195-205-215-225-235-245-255-265-275(1f)

M/42/220

95, 115, 135, 155, 175, 175, 185, 185, 195, 205.

Really like these squats.

Front squat: 95, 115, 135, 155, 165, 175, 185, 205, 215, 225

m / 34 / 210lbs

135, 225, 275, 275, 275, 275, 285, 285, 285, 285

2012-12-13: 185X2X10@1min rest.

M32 95 115 135 155 165 175 175 185 155 185 army crossfit

M32 95 115 135 155 165 175 175 185 155 185 army crossfit

M/5'9/25/165

135-155-165-185-185-185-185-195-205-215f(1)

1st attempt Zercher Squat

Great advice Pat.

Thanks much.

265# for fun asrx

Ryan 305
Chris 195
Jacob 205
Connor 110
Ricky 110
Mr. Murley 115
Aaron 105
Amy 185
Abby 115
Bubs 145
Emma 207.5
Katie B 125
Master P 75
Joyce 85
Mama V 110
Heather 102.5
Sandi 85
Sim 205
Mrs. Pip 137.5
Joe 165
Pudge 105
Kyle 135
Jamie 135
Wendy 135
Mrs. Carey 145

135x2
155x2
185x2
205x2
205x2
215x2
225x2
225x2
235x2

still going easy on back...and first time doing Zercher squats - like it!

10 sets of 4 reps @135#
alternated 10 pull ups after each set

M/168/5'7"/33
95,115,135,155,185,205,225,245,255,265

M / 35 / 200 / 5'70" - CrossFit Leblon - Rio de Janeiro - BRAZIL

loads: 65/75/85/95/115/125/135/155/165/175 lbs

135
155
175
195
205
215
225f
225
235f

60-70-80-85-90-90-95-95-100-102.5kg
(Had mat around bar)

Did this Fri 12.14

140-180# in 5# steps. Got bodyweight woohoo!

Spectacular fail on rep 2 @ 150# -- dumped bar and metal plates in front of me, giving fellow Y users near heart attacks.

In between rounds of Z-squats, did hard 250m rows. They started around :57 and by the end were down to :48-49.

M/39/5'8"/150

135
155
165
175
185
185
195
195(1)
185
175

M/34/5'9"/160

165
185
205
215
225
235
245
245
245
245

M/24/5'10"/168

165-185-205-205-205-205-215-225-235-255(1)-235(1)

24 laps at Y
19:03
Then
20 Squats
185# Each
Then
30 K's to E's
Then
25 PushUps

did a few at 95# and wasn't a fan of how my arms felt so did front squats

worked on form, got up to 153# then moved onto the med ball/rope climb wod

as rxd

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

135, 135, 155, 155, 155

hurt the arms.

Roblow: The Zercher Squat originated from use without a stand. Just deadlift the weight onto your lap and dig your arms under the bar. Voila!

m/34/5'8"/175lb

1st time doing zercher squats

135-155-185-195-205-215-225-235-245-255

M/22/5'11"/182

135-155-175-195-215-235-255x-225-225-225-225

this hurt like crazy. wrapped the bar with a towel

Does rest = time it takes to change plates/weight? Or is this an overload with 2-3 min. rest in between?

135 155 155 165 175 185 195 185 135 135.

did this today,good god who ever invented these should be punched in the face.hard.

m/39/5'9/175
CFWU-3. Superman. Burgener. DU.
135-WU
185,205,215,225,225,235,245,255,260,265-F on 2nd rep. Bar rolled out of arms. Prob didn't have hips back far enough. Used big pad around bar for most sets which really helped.

M/40/5'11"/206

1 set every 3 min.

(kg) 70-75-80-85-87.5-90-92.5-95-97.5-100

40-50-55-60-65-70-80-85-90-95-100-105f on 2nd

did sets up to 165 lbs. in 10 lbs. increments.