January 17, 2013

Thursday 130117

Front squat 1-1-1-1-1-1-1 reps

Candice Ruiz 175-195-205-215-230-240-245(f)lbs,
Allison King 90-95-100-105(f)-102.5-100-100(f)kgs.
Post loads to comments.

Compare to 101008.

MollyGillespie_backflip_th.jpg

Enlarge image

Zeph Littleton and Bud Mayo.


"Coaching Tools for Running: Part 5" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with EOB CrossFit - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Posted by Pukie at January 17, 2013 5:00 PM
Comments

135-175-225-250-275-285-290(f)

Comment #1 - Posted by: Tae at January 16, 2013 5:18 PM

This picture looks like the end of a Mortal Kombat fight! LOVE IT!!!

Comment #2 - Posted by: CAMeron B at January 16, 2013 5:28 PM

Whoa. How ‘bout that Chipper, eh? Let’s catch our breath with some heavy lifting.

Front squats, looking for a one-rep max over 7 sets. 1-1-1-1-1-1-1…that’s what it means. Warm up first. Hey, I know, how’s about that CFWU thing? Yah, that’s the ticket!

The Front Squat is one of the 3 weighted squats we do in CrossFit, along with the Back Squat and the Overhead Squat. You do not need to pick the bar up from the ground if you have a squat rack, and you will probably be able to at least try heavier weights that way. The bar is held in the front rack position (have some fun, look in the “demos” for CF Santa Cruz doing front squat and keep your eye our for Shari’s “rack”!) across your upper chest and anterior deltoids. Drive your elbows up, pushing the bar firmly into your neck; it should feel just as uncomfortable as it sounds. Don’t automatically default to a crossed arms hold, try really hard to rack it. You only need a couple of fingers on the bar to keep it in place, and it’s much more comfortable if the weight is NOT resting in your hands and stressing your wrists.

Begin the squat just like any other. Load your hamstrings and glutes (“shut the door”), reach back with your booty and squat into your heels. Keep your chest up. Drive your elbows up. Both of these will help you to keep your lower back straight (maintain your lordotic curve). Depth is still to a point where the crease of your hip is below your knee. Drive up out of the hole and stand up straight. A good cue to keep in mind is to push your knees out as if you are trying to push someone’s hand on your knee away on the way down as well as on the way up.

We don’t do a whole lot of 1-rep max work. If this is your first attempt at doing front squats, once again you have no business doing a real max effort. Build up to something that feels heavy and do it with really good form. Got a little front squat mileage under your belt? Have a ball! Once you get up to a really big weight and miss take a moment to evaluate the miss. Was it ugly, plainly too much for you to lift? Drop back to your last successful lift and do that weight for the remainder of the sets. Did you almost get it? Rock on and take another shot at a PR. Rest 2-5:00 between.

I really like that we have a demo video every day for the WOD. Set aside some time to watch EOB CrossFit and listen to the EOB coaches as if you were in the Box with them. Remember, just because you don’t get out of breath or get your heart rate jacked doesn’t mean this won’t be intense, especially if you get a real 1RM PR.

Front Squats…nice rack…3-2-1…GO.

Comment #3 - Posted by: bingo at January 16, 2013 5:33 PM

Question...would oly shoes, almost have a detrimental effect on keeping the load in the frontal plane for heavy front squats? If my heels are elevated and the weight is past my frontal plane already wouldn't that make for a harder lift?

Comment #4 - Posted by: Noel at January 16, 2013 5:40 PM

that's a great question Noel #3 - any thoughts from the oly crowd?

Comment #5 - Posted by: Mel/39m/5'10"/175 at January 16, 2013 6:08 PM

#3 lift barefoot!

Comment #6 - Posted by: matt seddon at January 16, 2013 6:17 PM

Did fs yesterday

225x5, 245x5, 265x4, 275x4, 315x1

Today crossfit mayhem

21-15-9
Deadlift 225
Burpees
GHD situp

8:50 rxd

Comment #7 - Posted by: hollyhog at January 16, 2013 6:31 PM

@ #3 Noel

The raising of the heels allows you to activate those powerful glute/hamstring muscles more effectively.

Even in the front squat position. Clean and Jerk is no different. (Still the racked front position)

I personally like using flat soled shoes to try and train myself to force onto my heels, but I can certainly feel the difference wearing Oly shoes!

Comment #8 - Posted by: Chrisso at January 16, 2013 6:44 PM

" I can't garuntee that success will come with hard work, but failure is almost certain without it." coach Bob Shore

Comment #9 - Posted by: hollyhog at January 16, 2013 6:47 PM

This looks like a new, New Balance ad.

Comment #10 - Posted by: ckatech at January 16, 2013 7:00 PM

The main point of Oly shoes is to have a solid platform to push off of, thus wood sole on wood floor with strong foundation under that wood. They help you get out of the bottom essentially since you can more easily push through your heels/midfoot.

Comment #11 - Posted by: ckatech at January 16, 2013 7:08 PM

@#3 to add to #8 the heel of an Oly shoe also shortens your Achilles tendon pulling tension off the rest of your legs allowing you to squat easier and more vertical. If you are falling past your frontal plane press onto your heels and remember to drive your elbows up.

Comment #12 - Posted by: George at January 16, 2013 7:18 PM

EOB part of the CFE ....rocking it. Honeybee....Nice work !!

Comment #13 - Posted by: tj at January 16, 2013 7:35 PM

80-90-100-110-115-120-122.5f

Comment #14 - Posted by: Mik at January 16, 2013 7:48 PM

80-90-100-110-115-120-122.5f

Comment #15 - Posted by: Mik at January 16, 2013 7:49 PM

Just use Chuck Taylors for any squatting or dead lifting... Or go barefoot. Oly or squat shoes are great but good ones are expensive and who doesnt like a pair of Converse?

Comment #16 - Posted by: Daniel at January 16, 2013 8:17 PM

M/40/111/6'3"
88,132,154,154(f),143,143,143(f),132
No squat rack

Comment #17 - Posted by: bretty72 at January 16, 2013 10:00 PM

I'm new to the crossfit thing and trying to figure this out. You do 7 front squats at 1 RM and that's it? Do you add other stuff yourself or that's it?

Comment #18 - Posted by: Jimbo at January 17, 2013 12:31 AM

M/5'10"/200/35

165/185/225/245/265/285/305

Hoooahhh Army Crossfit!!!

Comment #19 - Posted by: SFC AB at January 17, 2013 2:56 AM

195-200-205-210-215-220-225

Comment #20 - Posted by: gb 45/m/71"/185# at January 17, 2013 2:59 AM

@ #18 - No, Jimbo! Ramp UP TO a 1rm. Start out lower, like Bingo said above, and work your way progressively heavier.

And Yes, that is it! Stop after the front squats. Stretch out, maybe foam-roll, maybe get a massage! Then go home. Throw a football around, ride a bike, or build a snowman with your family (if you live near that cursed white stuff). Welcome to CrossFit!

Comment #21 - Posted by: Josh F. at January 17, 2013 3:28 AM

45/55/65/75/85/95/105

Comment #22 - Posted by: Rob at January 17, 2013 3:37 AM

75 - 80 - 85 - 87,5 - 90 - 90 - 92,5 kg

not sure - does it count when i turn the hands (palms down)? not oly style but front squat too, right?

Comment #23 - Posted by: Marek-SVK M/38/173cm/74kg at January 17, 2013 3:41 AM

M/40/5'11"/206

1 set every 3 min.

(Kg) 90-95-100-105-110-115(F)-100

Comment #24 - Posted by: Jose-Luis Morales at January 17, 2013 4:04 AM

95-115-135-155-175-195(f)-185(pr)

Comment #25 - Posted by: Joe Northside 34/m/71"/215# at January 17, 2013 4:17 AM

M/30/5'11"/190

185-225-245-265-275-290-300(F)

My left wrist is killing me. Not sure, but I think flexibility hurt me on this WOD. My legs,hips and back felt fine but that left wrist was screaming at me.

Go Navy! Beat Army! From Bahrain.

Comment #26 - Posted by: Kyle at January 17, 2013 4:22 AM

135-175-195-205-210-215-225f

135 x 10 top finish up after failing on that last rep

Comment #27 - Posted by: jlew/m/33/6'5"/215 at January 17, 2013 4:59 AM

M/45/5'11"/200

165-175-180-185-185-190-195

Comment #28 - Posted by: nutfam at January 17, 2013 5:15 AM

M 42/192/6'0"
185 205 215 220 230 235f 230.

Comment #29 - Posted by: Mike at January 17, 2013 6:11 AM

155/185/205/225/245(pr)/250(fail)/135

Comment #30 - Posted by: preacherman at January 17, 2013 6:29 AM

135/155/165/185/190/195f

F 28/160/5'6

Comment #31 - Posted by: Christina W. at January 17, 2013 6:36 AM

135, 155, 175, 195, 205, 225, 245 (failed)

Comment #32 - Posted by: Pacers at January 17, 2013 7:00 AM

F/51/5'6/120
85
95
100
105
110
115
120#
Getting better but after seeing Christina's oh well

Comment #33 - Posted by: D.S. at January 17, 2013 7:12 AM

I started out with a few lower weights to warm up (95#)then went to 115#, 135#, then 155# and that is where i started my reps.
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1

At about 205 - 225 I notice I am not able to drop as low as I would like, because of tightness in the hips and back, and I start noticing that I am leaning forward. After the 225 I go back to 95 and work my way up to 185 to find when I stop leaning back on my heal and dropping as far down as needed, and that moment started at 175. So I will use 175 as my PR. Hopefully next time I do this I will be able to say I legitimately can do 225. Seems that flexibility is my worst enemy so far in crossfit.

Comment #34 - Posted by: BW at January 17, 2013 7:17 AM

F/5'3"/33/135
2nd day doing crossfit so I did sets of five. Didn't want to kill myself the second day ;)
95/105/115/135/150

Comment #35 - Posted by: Kris at January 17, 2013 7:32 AM

135,165,175,185,205,225(pr),235(f),230pr

Comment #36 - Posted by: djf m.32.69.175 at January 17, 2013 7:45 AM

M/28/5'4/149

225
245
255
275
285
295 (f)
285 (f)

Comment #37 - Posted by: Vongnikone at January 17, 2013 7:52 AM

Kinda excited by the results of this todays wod- max weight? no

185-205-(form and depth check)185-205-225-235-225

The last 3 rounds I am unsure if I went deep enough and they were shaky, but the positive of all this was I was able to use the correct rack and I made sure not to lean forward!

Comment #38 - Posted by: Greg W./22/6'4"/195 at January 17, 2013 8:14 AM

26 M 5'10 180lbs
225
275
295
300(F)
300
305(PR)
310(F)

Comment #39 - Posted by: Josh at January 17, 2013 8:15 AM

205-205-210-220-230-240pr-225

Comment #40 - Posted by: ART/M/43/5'5"/150 at January 17, 2013 8:17 AM

155-165-175-185-195-200-205

Snow slush upstate NY!

Comment #41 - Posted by: james.patrick [M/50/66"/135] at January 17, 2013 8:25 AM

115/135/145/155/165/175/185; not sure if I went down far enough on last rep but still pleased, torso may have gone a little further fwd then it should due to ankle flexibility but drastic improvement:
no squat rack or bumpers, used blasted smith rack 90/110/120/120/130/130f/120

Comment #42 - Posted by: RussA at January 17, 2013 8:26 AM

135
185
255
275
305
315
327-PR
Felt good! This was my second front squat PR this month, 1/4/13 hit 324

Comment #43 - Posted by: Marco at January 17, 2013 8:38 AM

M/49/5'8"/212

FS = LBS - 135; 185; 205; 225; 245; 275; 295F
USED SQUAT RACK

Comment #44 - Posted by: Mike/UT at January 17, 2013 8:39 AM

M/33/5'8/190
265lb, 275lb, 280lb, 285lb, 290lb, 295lb(PR), 300lb(PR)

Comment #45 - Posted by: Northcup at January 17, 2013 8:56 AM

M/24/5'10"/171

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

Comment #46 - Posted by: T. Swihart at January 17, 2013 9:08 AM

275-305-325-345-365-385(f)-385(f)

Comment #47 - Posted by: Jake c- CF908 at January 17, 2013 9:20 AM

m/44/200/5'11"

row 500 1:39

front squat 1 1 1 1 1 1 1
45 89 111 133 144 155 166

Comment #48 - Posted by: slowweak at January 17, 2013 9:56 AM

Something a couple of guys said yesterday sparks my interest - 'thought burpees'... now I am pretty sure that it was a typo and they meant to say 'tough burpees,' but what a thought (pardon the pun) provoking mistake. What wouldbe a thought burpee? Maybe an advanced math problem, or a buddhist meditation technique...

Comment #49 - Posted by: E B - m/40/6'/185, nephew - 25/5"10"/173 at January 17, 2013 10:28 AM

Day 262
M/45/6'0"/195
185-225-255-275(10# PR)-285(F)-275-275(F)
Do not have a 101008 to compare, but my 5x1 on 120810 was 185-225-245-255-265(PR)

Comment #50 - Posted by: fargingbastige at January 17, 2013 10:32 AM

315-325-325-325-325-325-325. I took about 3-5 minutes rest between sets.

Comment #51 - Posted by: Pat Sherwood at January 17, 2013 10:34 AM

Found my max yesterday, 285#

Comment #52 - Posted by: Edwards M/16/5'11/175 at January 17, 2013 10:45 AM

BW 136.4 today

205/225/225/225/225/225/225

Still getting over being sick and did not feel aggressive enough to push for any PR's. Kept it challenging but manageable. Rack position solid, descent controlled, rock bottom depth.

Comment #53 - Posted by: Bill M. m/48/5'3"/135 at January 17, 2013 11:04 AM

Subbed "Randy" as rx'd
6:56

Comment #54 - Posted by: SB at January 17, 2013 11:09 AM

M/ 22yrs/ 5'10/ 77kg(ish)

In kilos:-
80 - 90 - 100 - 105 - 110 - 112.5(just under 250ibs) PB - 120(265 - fail)

Never tried front squats for a PB before. Good WOD.

Comment #55 - Posted by: Alex yagoub at January 17, 2013 11:11 AM

Did that ugly Chipper from yesterday. Details there.

Comment #56 - Posted by: bingo at January 17, 2013 11:14 AM

225
255
275
295
315
325 (F-by a nudge)
320 (PR)

Comment #57 - Posted by: PW56 at January 17, 2013 11:44 AM

135/185/205/185/205
Form was good, and next time I will go up.

Comment #58 - Posted by: MAGNUS M/26/5'8/160 at January 17, 2013 11:50 AM

130-180-200-200-200F-190-190

Comment #59 - Posted by: Chuck B m54/5'11"/165 at January 17, 2013 11:54 AM

44/m/176cm/73kg

80-90-100-105-110f-108PR-105 kg

Comment #60 - Posted by: Memuc at January 17, 2013 11:56 AM

Warm-up 100, 150, 200, 220, 250, 250, 250

Comment #61 - Posted by: Noah at January 17, 2013 12:01 PM

135# warmup sets
185#
205#
225#
245#
255#
265#
275#- PR

Comment #62 - Posted by: Shea at January 17, 2013 12:06 PM

Never been a big squatter....especially Ft Squats. Been working a little harder at these last couple of months.

245, 265, 275, 295, 315, 335, 345

Jumped around a little due to not knowing where I was at. Pretty happy with it, but have a ways to go still.

34/M/6'3"/275

Comment #63 - Posted by: Eric T at January 17, 2013 12:36 PM

95/135/155/185/185/190(f)

Comment #64 - Posted by: Emma at January 17, 2013 12:37 PM

Clean from floor to front squat position was limiting factor:
135-145-155-160-160-165-155

Comment #65 - Posted by: caleb (M/36/6'0"/179) at January 17, 2013 1:13 PM

1) 187 lbs - 85kg
2) 209.5 lbs - 95kg
3) 231.5 lbs - 105 kg
4) 253.5 lbs - 115 kg
5) 264.5 lbs - 120 kg
6) 275.5 lbs - 125kg
7) 286.6 lbs - 130 kg

Feeling good!!!!

Love CrossFit!

:D

Comment #66 - Posted by: Blas_Raventos at January 17, 2013 1:52 PM

M/29/143# (65kg)

kgs: 80, 100, 110f, 110f, 105, 107.5f, 107.f
lbs: 176, 220, 242f, 242f, 231, 237f, 237f

Equalled PR with 105kg 231#
Failed 4 out of the 7 lifts (all PR attempts) better luck next time.

Comment #67 - Posted by: Keen-NZ at January 17, 2013 1:56 PM

Previous PR 255
Today: 225-245-255(f)-225-235-245(f)-225-225-225

Comment #68 - Posted by: mlt at January 17, 2013 1:58 PM

30/M/5'8/169lbs

Previous PR:221

New PR: 242lbs

Went for 264lbs, but failed at both attempts.

Comment #69 - Posted by: Nick at January 17, 2013 2:04 PM

135-185-225-235-235-255-275(switched grip)-275

Did 8, could have gone heavier but no spotter. Switching from standard front grip to hands across shoulders made all the difference.

Followed with 5 sets 275x7 deadlifts.

Comment #70 - Posted by: MarSayoh~M/39/215/5'9" at January 17, 2013 2:06 PM

2013-01-17: 13:58@:58,1:15,2:52,2:29,6:21.
2012-02-01: 15:10@ 1:52,1:41,3:12,2:33,5:50.
2010-04-27: 19:29. Rnds@3:17,2:31,2:54,2:57,7:48.

Comment #71 - Posted by: gs at January 17, 2013 2:17 PM

M/5'7"/170/36

135, 155, 175, 205, 225, 245, 265

Need more flexibility in my shoulders and arms!

Comment #72 - Posted by: Guns76 at January 17, 2013 2:58 PM

38/m/175
225,245,265,275,285,290f,225x2,250,250x2

Comment #73 - Posted by: ffkwill at January 17, 2013 2:59 PM

135
155
175
185
205
215(pr)
225(pr)

Comment #74 - Posted by: GU997/M/43/200#/5'10" at January 17, 2013 3:08 PM

7x1, 225 all sets.

Comment #75 - Posted by: Elliott Harding at January 17, 2013 3:09 PM

f/43/180/5'10"

7 x 1 front squat

115 - 135 - 165 - 185 - 195 - 205 - 210 (F)

Comment #76 - Posted by: JuliePlatt at January 17, 2013 3:10 PM

M/30/185/5,8

245(PR)255(F)

Comment #77 - Posted by: david rochon at January 17, 2013 3:23 PM

M/27/6'1/170lb

CFWU (3 rounds):
10 Samsons
10 O/H squats
10 back extensions
10 sit-ups
5 pull-ups (weak-sauce)
10 dips

95lb x 3(warm-up)
115lb
145lb x 2 (core wasn't engaged so shoulders tilted forward on 1st rep)
165lb
175lb (PR)
175lb (f)
165lb x 2

Comment #78 - Posted by: kreppk2 at January 17, 2013 3:25 PM

185-205-225-245-265-295(F)-305(F)
really close to the last two.

Comment #79 - Posted by: Josh M/19/180lbs/5'6" at January 17, 2013 3:41 PM

Also to add to the last post, 265 was a PR by about 60 pounds.

Comment #80 - Posted by: Josh M/19/180lbs/5'6" at January 17, 2013 3:43 PM

M/24/5'11/240lb

Deadlift warmup - 225 for 1 of 6; 245 for 2 of 6

Then: 135, 155, 185, 205, 225, 235, 245

I'm happy, considering this is only Week 2 of my Crossfit training : )

Comment #81 - Posted by: Angus O'Leary at January 17, 2013 3:46 PM

M/6'1"/205/21

6:30am
250/300/325/350/375/400/415
5pm
10k row 38:21 new PB
10pm
I call these Doublers ( double the reps per round, 3 rounds
2 x 400 deads, 5 muscle ups, 6 ring dips
4 x 400 deads, 10 muscle ups, 12 ring dips
8 x 400 deads(evil), 20 muscle ups, 24 ring dips



Comment #82 - Posted by: Jack Brookes at January 17, 2013 3:48 PM

F/39/165

115-125-135-145-155-165(F)-160

Comment #83 - Posted by: nicoles at January 17, 2013 3:53 PM

Scaled for my CoCr & Polymer Knee
Front squats: 95-115-135-155-175-185-185
205 by 04/02/13 one year since TKA
M/55/6’/205

Comment #84 - Posted by: Pete In Sun City at January 17, 2013 3:55 PM

M/27/5'5"/155lbs

155,165,185,205,225,255(f),225

Comment #85 - Posted by: Travis Z. at January 17, 2013 3:59 PM

M/31/200/72

225-245-265-275-280(PR)-285(PR)-290(f)

Comment #86 - Posted by: SeanP at January 17, 2013 4:18 PM

"Freddy's Revenge"

As rx'd, 9:03.

Comment #87 - Posted by: Mel/39m/5'10"/175 at January 17, 2013 4:27 PM

got up to 255 lbs.

Comment #88 - Posted by: Kyle A. at January 17, 2013 4:44 PM

FS: 115, 125, 135, 145, 155, 165, 170
PB by 5lb

Comment #89 - Posted by: Harpo m/45/5'7"/145 at January 17, 2013 4:48 PM

M/43/173/84

132 - 176 - 187(f) - 187 - 198(f) - 198(f) - 187

Comment #90 - Posted by: SJ Lee at January 17, 2013 4:55 PM

M/26/5'9"/190

185-225-275-315-335(pr)-345(new pr)-355(new new pr)

Could have done 365 probably but I thought 30lb pr was good enough!

Comment #91 - Posted by: Dustin Moore at January 17, 2013 5:00 PM

185
225
245
265
275
295
300
Pr is 315

Comment #92 - Posted by: Jonblaze at January 17, 2013 5:02 PM

M/21/5'10"/180
185-205-225-245-275-315-335(failed)
I need to practice front squatting more

Comment #93 - Posted by: Mark Cox at January 17, 2013 5:03 PM

Quick question, if I want to expand on the workout, is it ok to do more reps? Or should I keep it how it is

Comment #94 - Posted by: Sam jarvis at January 17, 2013 5:04 PM

135-145-155-150-155-160(pr)-150. Off ground, no rack.

Comment #95 - Posted by: Mike (M/40/6'2"/192) at January 17, 2013 5:07 PM

M/30/6'5"/220

245
255
265
275
280 (f)
277.5 (f)
265

Back lit up from Deads still

Comment #96 - Posted by: JB at January 17, 2013 5:18 PM

225/225/225/225/225/225/225

On the minute every minute for 7 minutes.

Bar felt heavy today. Mixed it up a bit.

Comment #97 - Posted by: Ronnieboy at January 17, 2013 5:21 PM

M58/185/5'9"

115:135:165:185:195:205:210

PR for me, although not terribly impressive.....

Comment #98 - Posted by: m robert weiss at January 17, 2013 5:25 PM

Seldom do single rep workouts anymore
Did 5-5-5-5-5 Front Squats
all rounds at 105

Laura f/50/5'7/155

Comment #99 - Posted by: power-girl at January 17, 2013 5:25 PM

M/43/204/73"

185-205-225-235-240-245-250

Comment #100 - Posted by: Brian Crum at January 17, 2013 5:29 PM

225-245-275-275-285(f)-285-290(f).

Comment #101 - Posted by: Kurt M/39/185 at January 17, 2013 5:45 PM

M/27/6.0/155

95- 115 - 135- 155 - 165 - 170 - 175

Yesterday was my first time starting CF! Sore!

Comment #102 - Posted by: Charles at January 17, 2013 6:12 PM

Squat Clean 1-1-1-1-1-1-1
185, 195, 205, 215, 225, 230, 235(f), 235(f)

10 PC's(135)/15 DU's, 9 PC's/15 DU's, 8PC's/15Du's...1 PC/15 DU's
7:57

Compare to:
101008 - 10 PC's(135)/15 DU's, 9 PC's/15 DU's, 8PC's/15Du's...1 PC/15 DU's
6:42

Comment #103 - Posted by: B. Rhaly at January 17, 2013 6:15 PM

5' 11"/205/25

185-205-245-275-285-295-315

Comment #104 - Posted by: Chad at January 17, 2013 6:20 PM

135, 155, 175, 195, 200

Comment #105 - Posted by: Steven673 at January 17, 2013 6:20 PM

m/23/145#

185-205-225-235-245-255(f)-255(f)

Comment #106 - Posted by: mark at January 17, 2013 6:32 PM

matt
225 255 275 295 315 325(pr) 335(f)
Brock
155 185(2) 195 205 215 225(pr)
Seb
155 185 195 205 215(pr) 225(pr!) x

Comment #107 - Posted by: sebastian 44/177/6'2" at January 17, 2013 6:44 PM

215-225-235-245-255-260pr-265F

Comment #108 - Posted by: JakeK 4153' above sea level at January 17, 2013 8:18 PM

185-195-205-215-225-235(f)-235(f)

Comment #109 - Posted by: phill 37deg21'41"N 118deg23'43"W at January 17, 2013 8:19 PM

M/42/155/5'7"
135
185
205
215
225
235 fail
235 bad form

Comment #110 - Posted by: richmondtx at January 17, 2013 8:36 PM

M/38/190/5'9"

155-165-185-205-215-225-230(PR)

Then for fun with 3 others:

1 Mile Run
100 Bench Press @120# (65% of Body Weight)
If you rack the weight it = 1 Rope Climb
1000M Row

28:27

Had to climb the rope at reps 20, 32, 42, 52, 62, 72, 82, & 91

FGB is going to suck tomorrow. Rock on though!

Comment #111 - Posted by: Tim at January 17, 2013 8:46 PM

60kg-65-70-75-80-85-90(PR)

Comment #112 - Posted by: Brett (24/M/188cm/75kg) at January 17, 2013 11:18 PM

M/27/188/5'8

225-255-275-295-315-325-330(pr)

Comment #113 - Posted by: Gabe at January 17, 2013 11:47 PM

135
185
205
225
255
275
315

Comment #114 - Posted by: waylman at January 18, 2013 12:53 AM

M/48/162/5'5"

205, 225,245,265(F),255,245,245

Comment #115 - Posted by: Rowan at January 18, 2013 4:29 AM

4x:
21 Push
21 Sit
21 Squat
21 Lunge
21 Tricep press

As Rx'd: 20'

M/29/167/Sea Level/17 Jan 13

Comment #116 - Posted by: Joshua B. at January 18, 2013 5:01 AM

M/95/187

100-100-110-110-120-120-130kg

ciao a tutti

Comment #117 - Posted by: Dario at January 18, 2013 5:16 AM

I'm still new. My form (keeping upright) in squats isn't so great yet so I did some air squats to practice and will add some hip stretching to start correcting the problem.

Comment #118 - Posted by: Jess at January 18, 2013 6:22 AM

m/32/5'9"/210

did both wed and thurs WOD's
chipper in 23 min

185/205/225/235/245/255/275

Felt good to go heavy in FS's establishing 1RM. expecting to PR on this next time doing it fresh.

Comment #119 - Posted by: Greg at January 18, 2013 7:23 AM

135
155
185
205
215
225
235PR

Comment #120 - Posted by: Bells at January 18, 2013 7:52 AM

M/ 38/ 137 lbs/ 5'-6"
As Rx:
I did not have a lot of time on this, but I gently warmed up a bit with some stretching at home before getting to the gym. My lower back was pretty tight because of the heavy 5x5 DL a few nights previous. I mainly was testing the water and warming up a bit with lower weight, mid rep rounds before the higher weight rounds:
95 lbs x 10
115 x 8
135 x 8
155 x 8
175 x 6

WOD sets:
185 x 1
195 x 1
205 x 1 (tie PR) - felt great & light
215 x 1 (PR) - felt good
220 x 1 (PR) - felt o.k. but didn't want to push any more past this... I'm confidant I might have been able to go for more, but with the heavy lifting I did already this week I decided to max out here.
210 x 1 (PR) - felt good
215 x 1 (PR) - felt good

Post WOD did some good stretching for about 10-15 mins.

Comment #121 - Posted by: Anton at January 18, 2013 8:08 AM

M/ 38/ 137 lbs/ 5'-7"
As Rx:
I did not have a lot of time on this, but I gently warmed up a bit with some stretching at home before getting to the gym. My lower back was pretty tight because of the heavy 5x5 DL a few nights previous. I mainly was testing the water and warming up a bit with lower weight, mid rep rounds before the higher weight rounds:
95 lbs x 10
115 x 8
135 x 8
155 x 8
175 x 6

WOD sets:
185 x 1
195 x 1
205 x 1 (tie PR) - felt great & light
215 x 1 (PR) - felt good
220 x 1 (PR) - felt o.k. but didn't want to push any more past this... I'm confidant I might have been able to go for more, but with the heavy lifting I did already this week I maxed out here.
210 x 1 (PR) - felt good
215 x 1 (PR) - felt good

Post WOD did some good stretching for about 10-15 mins.

Comment #122 - Posted by: Anton at January 18, 2013 8:09 AM

M/28/5'11/185

Struggled a little bit on the front squat was only able to get 275 on all seven sets. You guys all rock that come up with these work out I love this site.

Comment #123 - Posted by: Carlo Fasano at January 18, 2013 8:27 AM

185-190-195-200-205-205-205

Comment #124 - Posted by: myles456 at January 18, 2013 9:57 AM

205-215f-215-225-235f-230-235f

Comment #125 - Posted by: T. Collins at January 18, 2013 10:13 AM

2013-01-18: 155-230
2010-10-08: 155-215,220f
2009-08-15: 145-205

Comment #126 - Posted by: gs at January 18, 2013 10:56 AM

M/35/6'/206

185-205-215-220-225-230(f)-230

Comment #127 - Posted by: Nate at January 18, 2013 11:11 AM

200, 235, 250, 265, 280, 300, 310

Comment #128 - Posted by: DK at January 18, 2013 12:36 PM

135-145-155-165-170-175(pr)-155(x3)

Comment #129 - Posted by: C-los at January 18, 2013 12:48 PM

M/22/5'11"/182

225-245-265-285-305-325-345x

PR pretty sure.

Comment #130 - Posted by: Miles Forks at January 18, 2013 1:20 PM

41,6',238 M
225,275(PR),295(PR),315(PR),320(PR),325(PR),325(PR)

Comment #131 - Posted by: darrinplank at January 18, 2013 2:15 PM

185-205-225-245-255(middle age pr)-225
1.5 mi run 11:47 warm up

Comment #132 - Posted by: jh 44/210 at January 18, 2013 3:12 PM

M/29/5'11"/165

135-185-190-195-195-195-200(PR)

Comment #133 - Posted by: Craig at January 18, 2013 3:13 PM

26 / M / 5'9" / 140lbs

185-195F-185-190-195-195-195F

Not really feeling the eye of the tiger today, and my knee's been bothering me for weeks. I need to get that under control... by skipping Fight Gone Bad...

Comment #134 - Posted by: BC at January 18, 2013 3:36 PM

M/43/5'8"/175

165-170-175-180-185-190-195

Comment #135 - Posted by: Jon Craig at January 18, 2013 4:17 PM

90-92.5-95-97.5-100-105(f)-100(f)kg's

Not bad - rough week, sick kids, no front squats in over a month due to wrist....bla,bla,bla

Comment #136 - Posted by: DPL at January 18, 2013 5:08 PM

M/30/5'9"/219

135-155-185-205-225-235 (f)-235

Comment #137 - Posted by: boggs at January 18, 2013 5:22 PM

F/24/5'9"/155
180-205-225-240-250

Comment #138 - Posted by: Cassie at January 18, 2013 9:34 PM

30kg-66lbs (7 reps)
50kg-110lbs (3 reps)
55kg-212lbs
60kg-132lbs
65kg-143lbs
70kg-154lbs (Fail)

Now I know my numbers...

Comment #139 - Posted by: J Romero Cabto at January 19, 2013 3:50 AM

175-195-215(PR)-235(f)-205-215-225(PR)

Comment #140 - Posted by: Guti (M/28/6'1/185 at January 19, 2013 7:04 AM

175-185-195-205F-205F-200-205F the 200 was a 20# pr so I'm very excited! M/36/180

Comment #141 - Posted by: Craig Hicks at January 19, 2013 9:26 AM

95-135-145-155-160(PR!)-165(f)-165(f)

Comment #142 - Posted by: Boo Boo F/147/5'8/24 at January 19, 2013 12:16 PM

M 25 5,10" 79kg
60kg-70-90-110-130-152.25(fail)-155

Comment #143 - Posted by: Rick at January 19, 2013 12:22 PM

225-245-265-285-295-305(f)-300(f)

Should have been able to hit at least 300. Try same scheme next time.

Comment #144 - Posted by: Sinal M/34/5'9"/215lbs at January 19, 2013 1:07 PM

195
195
215
235
255
275
275

Comment #145 - Posted by: Alton 33yo/M/5'11"/175lbs at January 19, 2013 2:28 PM

245 275 295 315 325 330(F) 315

M 34 6' 200#

Comment #146 - Posted by: Hoppy763 at January 19, 2013 8:46 PM

225-245-255-265-270-275-280
M 28 5'11" 180lb

Comment #147 - Posted by: Patrick Midgley at January 20, 2013 4:40 AM

24 Laps at the Y...
20:15
Need to be at 19:00 next time
Then
1 - 7 135# Front Squats
Then
30 K's to E's

Comment #148 - Posted by: dyagg at January 20, 2013 7:02 AM

225, 245, 255, 265, 270, 275, 285 (f), 280

Comment #149 - Posted by: Peter Nemr 30/m/5'5.5"/180# at January 20, 2013 8:49 AM

225#

need to start off heavier and focus on back form.

Comment #150 - Posted by: Tony M. (M/35/6'1"/205) at January 20, 2013 11:57 AM

135x3, 145x3, 155x2, 165(fail due to clean), 155x3
Need to get a squat rack so I can start from the front rack position instead of having to clean the bar first.

Comment #151 - Posted by: Drewski at January 20, 2013 1:49 PM

M, 230, 6'5", 29

Have never gone heavy on FS before so everything over 205 was a PR, that said, I felt super weak relative to typical back squats where 275 would be easy for reps... knees hurt a lot, was hard to go down all the way, felt like I was falling forward as the weight got heavier, any feedback for better form would be much appreciated

135, 155, 185, 225, 245, 255, 275 (failed to get to 90 on the last one)

Comment #152 - Posted by: Stor at January 20, 2013 5:49 PM

67-73-77-83-87-89(F)-89kg

Comment #153 - Posted by: lucio1928,M/41/184cm/98kg at January 21, 2013 6:04 PM

155, 175, 195, 215, 235(f), 225, 235

(PR is 245, but not sure that range of motion was as good back then.)

Comment #154 - Posted by: Manchild at January 22, 2013 6:46 AM

Did it with hands crossed in front and palms down....still don't have the flexibility yet to get my elbows high enough to rest it on my chest
225, 245, 265, 285, 305, 325, 345

Comment #155 - Posted by: Justin-M/26/5'8"/205 at January 22, 2013 4:59 PM

275# dream a genie style

Comment #156 - Posted by: Nathan m/165#/1979/ since 2008 - at January 22, 2013 8:16 PM

225
245
265
285pr
295pr
305pr
315pr (ouch)

Comment #157 - Posted by: ferb44 181# at January 23, 2013 5:05 AM

male, 40 y/o, 151#, 68"

95, 105, 115, 135, 155, 175, 165

Comment #158 - Posted by: Karl at January 23, 2013 10:18 AM

Have been doing a new leg routine for about a month and a half and wanted to see if I made any progress. Was able to hit 241 lbs (~109kgs)(+5lbs/2kgs PR!!) @ 152lbs BW :DD

Comment #159 - Posted by: Jason H. 23/M/5'8"/151lbs at January 23, 2013 12:18 PM

m/43/162
225-235-245-255-260-265(f)-260

Comment #160 - Posted by: Seth H. at January 23, 2013 12:53 PM

Worked to 225 1RM (PR). Then FGB, 313. 480th.
8/15/09:
2nd workout of day, Linda earlier
All deep front squat form. Fatigue from DL/Cleans earlier evident
185
195
195
205
205
215 fail
Failed fwd, no spotter, iron plates in garage, called it a night

Comment #161 - Posted by: ajax at January 24, 2013 12:03 PM

M/28/170
135x3 - 155x2 - 175 - 185 - 195(PR) - 205(f) - 185

Comment #162 - Posted by: Tim K at January 24, 2013 8:55 PM

molly 55,75,85,95,105,110,125(PR)
kelley 85,105,115,125,140(f),140,145(PR)
rod 95,115,135,155,175,185,190(PR)
cale 115,135,155,175,195,215,225(PR)

Comment #163 - Posted by: kelley f/47/5'3"/133 at January 25, 2013 7:45 AM

95-115-125-135-145-145-155

Comment #164 - Posted by: rawhide at January 25, 2013 10:45 AM

M/29/5'9/162

12 min bike warm up:
50,60,70,80,84,84,84
8 x 60
6 x 60

Focused on keeping form at 84 kg. Little sore from 130116, but looking forward to the FGB tomorrow.

Comment #165 - Posted by: Keith at January 26, 2013 4:54 AM

Front Squat:
95-135-155-185-205-225-245(PR)lbs.

BP 135x5, 185x5, 225x4, 205x5, 135x25

Row (3 min. / 55 calories)

Comment #166 - Posted by: Rob S at January 27, 2013 10:48 AM

225, 245, 275, 275, 255, 275, 285 pr

Comment #167 - Posted by: Matt j at January 27, 2013 1:40 PM

Warmup was 28 minute jog

Comment #168 - Posted by: Matt j at January 27, 2013 1:42 PM

M/33/5'7/168
185,205,225,245,255(f),250(f),250(f)

Comment #169 - Posted by: Mark S. at January 29, 2013 4:22 AM

M/47/6'/198 lbs

Working mainly on form.

65,85,115,135,155,185(f),185(PR)

Comment #170 - Posted by: Dave Witt. at January 29, 2013 12:59 PM

265-275-285-295-305-315-295

Comment #171 - Posted by: nsb at January 29, 2013 7:36 PM

m/34/5'8"/175lb

185-205-225-245-265-275(F)-265(F)-205

need to work on FS strength, 275 is my max

Comment #172 - Posted by: Adam Hamm at February 1, 2013 11:49 AM

m/39/5'9 178
205,215,225,235,245,255,265
See 10/8/10 for further results. Having problems with site's filter for some reason...

Comment #173 - Posted by: jrm at February 10, 2013 4:47 PM

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

m/42/5'8/240

Comment #174 - Posted by: phat boi at February 16, 2013 2:49 PM

100,100,100,105,105,105,110k/240lb(PB) 08.07.13

60.65.70.72,5.75.77,5.80(PB) 17.11.10

Comment #175 - Posted by: zenoperegrinus at July 8, 2013 12:22 AM

CFWUx3
5x20kg-5x60kg
80kg-85-90-95-100-105-105

Comment #176 - Posted by: Doug at November 20, 2013 12:24 AM

2014-01-03: 237
2013-01-18: 155-230
2010-10-08: 155-215,220f
2009-08-15: 145-205

Comment #177 - Posted by: gs at February 3, 2014 9:55 AM
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