October 1, 2013

Tuesday 131001

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

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Michael Petersheim.


"Go South, Episode 3: Finding Family" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]


"Roadkill Fitness: Surviving and Thriving Through Variance" with Pat Sherwood, CrossFit Journal article [pdf]

Posted by Pukie at October 1, 2013 5:00 PM
Comments

Language, Pat. This is a family show. My kids were watching with me.

Comment #1 - Posted by: Eric at September 30, 2013 6:09 PM

Second

Comment #2 - Posted by: MOTO at September 30, 2013 7:44 PM

The language drives me crazy. Links have to be marked "Work/family safe" (or not) on the message board or they are removed, why can't they mark the videos in the same manner?

I'm not a prude but there is a time and place for all things. It doesn't mean I don't watch the video, it just means that my kids can't watch it with me.

Comment #3 - Posted by: Gavin at September 30, 2013 9:12 PM

Lesson learned to those out there watching with your kids....screen the video before you let your kids watch. Do we really need to regulate every. single. thing.? I'm sure your kids will survive if they don't get to watch the daily crossfit video.

Comment #4 - Posted by: JC at September 30, 2013 11:47 PM

Good morning,

tiday heavy legs... Early in The morning, 6am i statt with my fast run 15km in sub 1h! 1hour rest, breakfast ans water... I eine The wod front squat. Start with 40 kg and at The end my new pr: 77,5 kg!
1. 40kg
2. 60kg
3. 65kg
4. 67,5 kg
5. 70kg
6. 72,5
7.,8.,9. 75kg
10. 77,5kg
time: 09:05 (with build up and down The barbell)

thanks a lot for This workout and crossfit greetings from germany

best regards
markus

Comment #5 - Posted by: markus at October 1, 2013 2:12 AM

I think of it more as professionalism and less about regulation. Just because we've imbibed the fitness Kool-Aid doesn't mean we can't communicate appropriately. If parents can't watch videos without their kids then that's less exposure for CrossFit with the next generation. These personalities, like Pat, are role-models and spokespeople for our sport. I say get your bearing and act like it.

Comment #6 - Posted by: Wally at October 1, 2013 2:21 AM

155-165-175-185-195-205-215-225-235-245 lbs

Best regards to you Markus, have a great day.

Comment #7 - Posted by: gb 46/m/71"/185# at October 1, 2013 3:03 AM

did 10 rounds of 3 reps at 70% 1Rm instead....

Comment #8 - Posted by: JaceyCal at October 1, 2013 4:17 AM

95-115-135-145-150-150-150-150-150-150

No rack, so I had to clean from floor into front squat position.

Finished with a bit of double under work.

Comment #9 - Posted by: EricS M/33/5'10/175 at October 1, 2013 4:22 AM

135 - 145 - 155 - 165 - 175 - 185 - 195(pr) - 200(f) - 155 - 155

Comment #10 - Posted by: Joe Northside m/35/70"/195 at October 1, 2013 4:38 AM

Amazing how a few f-bombs can get people's panties in a bunch! If you're worried about your kids, how about going to crossfitkids.com instead?

"By its very nature, CrossFit is not politically correct. We are extremely competitive, we swear, we take off our shirts in public places, tear up our hands, and make fun of people when our girls can deadlift more than they can. What else do CrossFitters do? We offend people. We have opinions that we have forged through experience and hard work and we are not afraid to share them with others. Get used to it."

Comment #11 - Posted by: Joe Northside m/35/70"/195 at October 1, 2013 4:47 AM

M/46/5'11"/200

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

Comment #12 - Posted by: nutfam at October 1, 2013 4:54 AM

That is seriously what the crossfit community is all about. That was an awesome video.

Comment #13 - Posted by: SAT at October 1, 2013 4:54 AM

F/43/5'6"/140

75-85-95-105-115-125-125

Comment #14 - Posted by: mom to five at October 1, 2013 5:37 AM

Easy Joe-
My panties aren't in a bunch.
Nice job on the PR.
no one is saying don't use the language, just would be nice to know about the language. My 4 yr. old asks to watch our workout videos daily. I may still let him watch, but a heads up may be nice.
Article was great also.

Comment #15 - Posted by: Mike Andridge/43/5'8"/175 at October 1, 2013 5:55 AM

M/28/5'10"/205
135-155-175-195-215-235-255-275-/-/.

I decided to stop after the ninth rep due to nick pain. Not sure how that happened, but ouch.

Big ups to the CF community. Its beautiful to see people helping others.

Comment #16 - Posted by: Wynton Wheeler at October 1, 2013 6:17 AM

F/52/5'6/119
75, 95, 100, 105, 110, 115, 120, 125, 130, 135# pr

Comment #17 - Posted by: D.S. at October 1, 2013 6:25 AM

As RX'ed

155-185-215-235-255-275-295(f)-285(f)-280(f)-225

Guess I let it all out on 275

31/M/68"/165

Comment #18 - Posted by: JC at October 1, 2013 6:33 AM

85-95-105-115-125-135-140-145-150-155

Comment #19 - Posted by: Regan at October 1, 2013 6:46 AM

135 x 1
155 x 1
175 x 1
195 x 1
225 x 1
235 x 1
245 x 1
245 x 1
255 x 1
265 x 1

Comment #20 - Posted by: BW at October 1, 2013 7:19 AM

215, -10 from PR

Comment #21 - Posted by: Sandbox at October 1, 2013 7:30 AM

Good one E-dog aka "keyboard warrior." Keep checking the site for comments and follow the WODs.

Comment #22 - Posted by: JC at October 1, 2013 7:54 AM

From the floor, no rack so had to clean all reps

45# x 10 warm up and form work
95# x 1
115 x 1
125 x 1
135 x 1
145 x 1
155 x 1
160 x 1
170 x 1
180 x 1
95# x 5 cool down and form work

Comment #23 - Posted by: JJay at October 1, 2013 7:57 AM

finished with 225(pr) was afdraid get injured while pushing it up, my legs hurted so much ...

Comment #24 - Posted by: Bert at October 1, 2013 8:33 AM

145-165-170-180-185-185-190-210-210-210

Comment #25 - Posted by: Joshua at October 1, 2013 8:34 AM

Why do we defend the foul language? Using foul language somehow makes you cool? Is this junior high? If you are unable to get your point across; to educate; to inspire; to lead; to parent; without resorting to swear words, then you are sorely lacking in a solid grasp of the spoken language, whether through stupidity or laziness or both.

Comment #26 - Posted by: Toolman at October 1, 2013 8:36 AM

M/29/165/6'0"

185-215-225-245-255-265-275(PR)-280(f)-280(f)-280(f)

Comment #27 - Posted by: James Bobo at October 1, 2013 8:40 AM

M/40/72"/200

135-145-155-165-175-185(F)-175-175-175-185

Comment #28 - Posted by: Mike at October 1, 2013 9:02 AM

95-115-135-145-155-165-175-185-195-205(pr)-95x5 cool down

Had some more juice in my legs so I kept going passed the seven to ten. Previous PR was 175.

Comment #29 - Posted by: jch M/27/65"/135 at October 1, 2013 9:10 AM

2013-10-01: 220 on the minute

Comment #30 - Posted by: gs at October 1, 2013 9:15 AM

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

Comment #31 - Posted by: Dain Lewis m/34/5'11" 200 at October 1, 2013 9:29 AM

4 rounds of
400 run
25 burpees

18:25

M/53/189

Comment #32 - Posted by: QB5 at October 1, 2013 9:40 AM

Made up yesterday's this morning, with this scaled version:

4 rounds for time of:
Run 400 meters, on track
25 Burpees (regular, no 1' jump)

17:34

Comment #33 - Posted by: Kevin C. (M/54/5'11"/178) at October 1, 2013 9:42 AM

135(3)-145(3)-155-165-165-175-175

Comment #34 - Posted by: Jim R./50/5'8"/160 at October 1, 2013 9:47 AM

95-100-105-115-120-125-130-135-140-145-150(PR)

Comment #35 - Posted by: Deidre at October 1, 2013 9:53 AM

BW 138.0 today

155/185/195/205/215/225/235/245/245/255


Comment #36 - Posted by: Bill M. m/49/5'3"/135 at October 1, 2013 10:10 AM

Ah...ahem...COUGH...Groundhog Day...

"Dirty Little Secret" last week, today the F-bomb. Prepare yourselves as we hit for the cycle in our biennial spasm of "The Problem with CrossFit" when a high res pic of a scantily clad woman doing CrossFit shows up here later in the cycle.

The horror. The horror...

Comment #37 - Posted by: bingo at October 1, 2013 10:15 AM

75 x 10 (warmup)
165 x 2
185 x 2
205 x 1
225 x 1
235 x 1
235 x 1
235 x 1
235 x 1
235 x 1
205 x 2

followed by:
150 burpees and 300 ab ball crunches, sets of 10 and 20.

Comment #38 - Posted by: M/36/176/5'11" at October 1, 2013 10:17 AM

Everything here has always been offered "as is." Need to scale/sub/skip a workout? Up to you. Need to filter content in your house? Up to you.

Comment #39 - Posted by: Bill M. m/49/5'3"/135 at October 1, 2013 10:18 AM

Bill M.- You are back! All healed up now? Creeping up on the big 50 I see.

D.S. and Joe-you guys are the PR machines.

Comment #40 - Posted by: Kevin C. (M/54/5'11"/178) at October 1, 2013 10:33 AM

65-95-115-135-155-185-195-205-215-225(pr)

Comment #41 - Posted by: GiAirMo at October 1, 2013 10:43 AM

Hi Kevin -- good to hear from you. Yes, I turned 49 last month and imagine my dismay to find that I'm not immune to the effects of aging ; ) I'm still modifying my training to avoid certain things but I'll always join in on the mainsite when I can.

Comment #42 - Posted by: Bill M. m/49/5'3"/135 at October 1, 2013 10:43 AM

D.S. - nice job on the pr!

Kevin C - thanks! Front squats are a weakness of mine, glad to finally make BW

Bill M - good to "see" you back ;)

Comment #43 - Posted by: Joe Northside m/35/70"/195 at October 1, 2013 11:05 AM

Bill- happy birthday! Glad to hear you are smart about modifying. Unfortunately, it won't be any easier in your 50's. I am modifying more every day!

Comment #44 - Posted by: Kevin C. (M/54/5'11"/178) at October 1, 2013 11:08 AM

Sorry, some people use curse words. Especially, when their motorcycles have been flipped over. Life can be rough, put on a helmet and deal with it.

Comment #45 - Posted by: Bill at October 1, 2013 11:11 AM

Yesterday's Run/Burpee:

27:21 Rx'd

400's cross-country behind the barn on A+ Fall upstate NY day!

Comment #46 - Posted by: james.patrick [M/51/66"/135] at October 1, 2013 11:28 AM

Joe N. and Kevin -- thanks, guys. Good to be back. I always miss the community here when I don't post for a while -- since I train alone it really means a lot to me.

Comment #47 - Posted by: Bill M. m/49/5'3"/135 at October 1, 2013 11:36 AM

242.5
242.5
253.5
264.5
264.5
275.5
275.5
275.5
275.5
286.6(F)

Comment #48 - Posted by: Craig Beveridge 39/M/5'11/210 at October 1, 2013 11:39 AM

Cycle 29 done
Front squat:135, 185, 205, 225, 245, 255, 225, 245, 265, 225

I believe 265 is a PR. Making OHS a routine has been really helping out with my form. I can't stress that enough. That and doing a lot of stretches for ROM. All squats were to a 14" box so that I didn't cheat depth.

Comment #49 - Posted by: Franiel at October 1, 2013 11:49 AM

M/41/179cm/91kg

1 set every 2 min.

(kg) 70-75-80-85-90-95-100-105-110-115(f).

Compare to 130917: 105x1

Comment #50 - Posted by: Jose-Luis Morales at October 1, 2013 11:49 AM

AMAP in 20 min.
5 75lb. high pull
10 Toes2Bar
15 50lb. dumbbell KB swing
10 rnds completed

Comment #51 - Posted by: Brandon VanBuren at October 1, 2013 12:26 PM

45-95-115-135-155-155-155-155-155-155

Loved the vid!

Comment #52 - Posted by: Christopher Borders at October 1, 2013 12:57 PM

I sure hope your right Bingo!

Comment #53 - Posted by: mikeyb m/52/178 at October 1, 2013 12:58 PM

37/m/6'2"/225

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

Had to clean weight. Couldn't for the life of me get under the 225.

10 mins double under skill work after

Comment #54 - Posted by: Karl gray at October 1, 2013 1:01 PM

255 pr

Comment #55 - Posted by: johnh 45/210 at October 1, 2013 1:33 PM

135-145-155-165-175-185-190(f)-190(f)

New PR 185

I felt really good was hoping to get 200. hopefully next time.

28/M/5'9''/165

Comment #56 - Posted by: Charles Wischmann at October 1, 2013 1:39 PM

Bill M., glad to see you back, and happy birthday, you spring chicken. NEXT year, you can celebrate with the Filthy 50 workout! I'll be doing a Filthy 51 later this month. Ugh.

Comment #57 - Posted by: Jim R./50/5'8"/160 at October 1, 2013 2:05 PM

Jim R. -- thanks, and good to hear from you! Next year I'll celebrate with the Filthy 50 -- do you have a sundial I can borrow to time it?

Comment #58 - Posted by: Bill M. m/49/5'3"/135 at October 1, 2013 2:12 PM

Many are missing the point. CrossFit.com's own message board moderators will delete posts if the links are not labeled "WFS" or "not WFS".

Why can't HQ do the same thing? Strange to have a policy in place in one area and not in another.

I'm sure my staff and patients don't like to hear the F word coming from my computer during the day, but I can't stop visiting main site. What to do...?

Comment #59 - Posted by: Gavin at October 1, 2013 2:29 PM

135-145-185-205-225-235-255-270-280-290 pounds

Comment #60 - Posted by: Gavin at October 1, 2013 2:31 PM

Modified for my CoCr & Polymer Knee
Front Box Squats: 10x1 with 170lbs
Être prêt
Soldier for Life
M/55/6’/214

Comment #61 - Posted by: Pete In Sun City at October 1, 2013 2:47 PM

Gavin, that's because H Q chooses and approves the links and material it posts, but it's pretty obvious why they can't allow visitors to the site to post links to who-knows-what without any restrictions.

Comment #62 - Posted by: RG at October 1, 2013 2:49 PM

135#
185#
190#
195#
200#
205#
210#
215#
220#
225#

All 1 Rep.

20 back squats @ 225

Then 100 air squats

Comment #63 - Posted by: Andrew at October 1, 2013 3:10 PM

60flights on the stepmill

Then front squats.

185-205-215-225-235-245-255-265-265-270

I think I may feel my legs tomorrow when I try and go tree climbing!

Comment #64 - Posted by: Toolman at October 1, 2013 3:14 PM

130 - 150 - 160 - 170 - 180 - 190 - 200 - 210 - 220 - 230PR

Comment #65 - Posted by: Chuck B 55/5'11"/165 at October 1, 2013 3:14 PM


Front Squat 1-1-1-1-1-1-1-1-1-1 reps

185-205-225-235-225
Focusing on form

Followed by 125 8x
M/28/5'8/180

Now off to BJJ

Comment #66 - Posted by: Gurjit Singh at October 1, 2013 3:15 PM

F/44/180/5'10"

135
155
155
175
175
185
185
195
205
205

Previous best is 215.... 2 years ago. Is that the best I'll ever get or have I just not been focussing on strength do much lately.... (I prefer to believe the latter)

Comment #67 - Posted by: JuliePlatt at October 1, 2013 3:44 PM

CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead, 75#
10 Deadlift, 75#
15 Box Jumps, 24"

6 rounds + 4 box jumps = 199 reps (pr by 19 reps over 130314)

Clean and Jerk for technique:
75 - 75 - 75 - 95 - 95 - 95 - 145

Comment #68 - Posted by: Joe Northside m/35/70"/195 at October 1, 2013 4:01 PM

M/44/188cm/98kg - in kilograms
110-115-120-125-130-132.5-135(f)-135(f)-130-130

Comment #69 - Posted by: Darren Savickas at October 1, 2013 4:17 PM

M/35/1'85/94 kg

60 kg
70
80
90
95
100
105
107,5
110
112,5 kg

Comment #70 - Posted by: Sergio at October 1, 2013 4:25 PM

aquecimento:
10kg x5, 30kg x3, 40kg x1, 45kg x1

treino:
50-55-60-65-70-75-80-82,5-85-87,5-90kg(fail)

Comment #71 - Posted by: ricardo pedrosa at October 1, 2013 4:29 PM

225, 250, 265, 295, 315, 335, 350

Comment #72 - Posted by: Gary at October 1, 2013 4:38 PM

Thanks Kevin C and Joe N
You guys always kick but you keep inspiring me
@Glorrybelle we miss you hope everything is ok

Comment #73 - Posted by: D.S. at October 1, 2013 4:41 PM

155-185-205-235-255-275-300(F)-285-255-205

285 over 40 PR

Comment #74 - Posted by: Rowan (M/49/5'5"/150) at October 1, 2013 4:44 PM

115,140,160,170,180,190 (pr), 190, 170,170,160

Comment #75 - Posted by: David at October 1, 2013 4:52 PM

75 85 95 100 105
110 115 120 125 135 PR

F/42/127/5'9"

Comment #76 - Posted by: Trina at October 1, 2013 5:00 PM

Rx'd
105,115,125,135,145,155,165,185,195,205(PR)
20min recovery
CFE short interval
6x 400m on/ 3min off (sub 6min/mi efforts)
5.25 mi total run

Comment #77 - Posted by: Chad R. (M/30/73"/196) at October 1, 2013 5:05 PM

7 min workout. 1k row wu 3:54

Comment #78 - Posted by: kevin o at October 1, 2013 5:08 PM

Made it to 205 lbs

focused on rack position more than anything else

This was the first time actually doing front squats that looked like front squats - an extended right clavicle was the limiting factor

Thanks

Comment #79 - Posted by: mikeyb m/52/178 at October 1, 2013 5:12 PM

F/37/5'11''/208
75 80 80 85 90 90 95(F) 95 95 95(PR)

Comment #80 - Posted by: Gadelle at October 1, 2013 5:17 PM

M/35/6'0/230

135-185-205-225-245-265-275-285(f)-275(f)-265

Legs were really sore from Sunday

Comment #81 - Posted by: Adam at October 1, 2013 5:24 PM

M/49/150

3 rounds thru
Squat x 185 x 3
Squat thrust with 25lb sandbag overhead lift
15 toes-to-bar
Farmers carry x 50lb DB

Comment #82 - Posted by: David at October 1, 2013 5:32 PM

M/15/5'10"/127

65-75-95-105-115-125-135-135-125-125

Comment #83 - Posted by: Garrett at October 1, 2013 6:14 PM

80-85-90-95-100-105-107,5(f)-107,5-110 kg (PR)!

Comment #84 - Posted by: Agustin Depasquali at October 1, 2013 6:24 PM

155
175
185
195
205
215

Comment #85 - Posted by: Marty at October 1, 2013 7:13 PM

225-225-235-235-245-245-255F

Comment #86 - Posted by: phill 37°21'41"N 118°23'43"W at October 1, 2013 8:12 PM

205/225/225/235/235/235/245/255/265

Comment #87 - Posted by: Jake Kiddoo at October 1, 2013 8:19 PM

135/155/175/195/215/245/275/295(f)/295/310(PR)

Comment #88 - Posted by: Chris Perry at October 1, 2013 8:23 PM

M/27/5'9"/185
135
145
155
175
185
195
205
215
225

Just realized I shorted myself one set now I feel unaccomplished

Comment #89 - Posted by: Blake at October 1, 2013 8:25 PM

http://instagram.com/p/e80F0MwQN8/

Comment #90 - Posted by: Lenny at October 1, 2013 8:45 PM

135-145-155-185-195-205-215-225-230(f)-230(f)

Comment #91 - Posted by: Stox at October 1, 2013 9:29 PM

135-185-205-225-255-275-285-295-315-340 (f)

PR is 325

Comment #92 - Posted by: Eoin at October 1, 2013 10:54 PM

225-245-315F-315F-295-275-275-275-275-275

I wanted that 315 so bad!!! I'll get you next time 315....

Comment #93 - Posted by: Newmann at October 2, 2013 4:43 AM

M/23/188/6'3
3-3-3-3-3-3-3-3-3-3
135, 135, 155, 155, 165, 165, 175, 175, 175, 165

Comment #94 - Posted by: Alex at October 2, 2013 6:03 AM

M/25/5'8"/150

135-185-215-225-225-225-225-225-225-230(PR)

Comment #95 - Posted by: Jordan at October 2, 2013 6:12 AM

f/135/29
95-105-115-125-135-145-155-165-175-185

Comment #96 - Posted by: megan at October 2, 2013 7:05 AM

M/29/5'8"/190


95-135-135-185-205-225-255-275-295-315

should have done 335 hit it in a few weeks.

Comment #97 - Posted by: James at October 2, 2013 7:29 AM

135-185-205-225-245(PR!)

Only did 5 sets.

Comment #98 - Posted by: James M/30/5'7"/160 at October 2, 2013 7:44 AM

M 43/185/6'
195,205,210,215,220,225,230f,225,230,235

Comment #99 - Posted by: Mike at October 2, 2013 8:32 AM

M 42/175/5'11"
95, 105, 115, 125 high box, 135 low box, 145 low box(f), 135 low box, 135 low box (f), 125 high box, 135 high box 4x

Comment #100 - Posted by: Will C at October 2, 2013 9:48 AM

170/175/180/185/190/195/200/205/210/215(pr)

Comment #101 - Posted by: DLong (M/38/5'10"/185) at October 2, 2013 9:52 AM

185
225
255
275
295
315 (F)
315
315
325 (F)
315
Rested ~60-90 secs between sets

Comment #102 - Posted by: PW56 at October 2, 2013 9:53 AM

52 / 171

170-180-190-200-210-220-200-200-200-200

PR by 20#s. I'm good with that.

Comment #103 - Posted by: tom perry at October 2, 2013 10:48 AM

Perfomed on 131002-Wed
135-165-185-205-225-245-235-225-225-215
Full, deep squats to standard; almost didn't get up w/245#, but worked through it.

Comment #104 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at October 2, 2013 11:20 AM

230 for my 10th set

I worked on hitting rock bottom so that I could perfect my form. this makes it so much more difficult just because it's a different feeling. really just out of my comfort zone felt like I had no power at that position.

Comment #105 - Posted by: b.jolly at October 2, 2013 11:20 AM

115-135-155-175-185-195-205-215-225-230 (PR)

M/28/5'10/180

Also ran a mile before I started. 7:36 PR! was pretty stoked!

Comment #106 - Posted by: Pete at October 2, 2013 2:43 PM

finished at
360
235

Comment #107 - Posted by: jbark60 at October 2, 2013 3:25 PM

W/group @ Y
2 rounds 1 Min. each set (lost count)
Db Curl 25#/15#
Db Skull Crush 25#
Db Hammer Curl 25#/15#
Chair Dips
-- then --
2 rounds
15 Db Snatch 25#
25 Thruster 45# Bar
35 Walking Lunges
50 Sumo Deadlift High Pull 45#
200 Meter Run (Eliptical)

Comment #108 - Posted by: KeithP (M/50/6'3"/245lb) at October 2, 2013 3:32 PM

Finished at
235(pr!)

Comment #109 - Posted by: Sebastian M 44/178/6'2" at October 2, 2013 6:50 PM

175-180-185-190-195-200-205-210-215-225

Comment #110 - Posted by: myles456 at October 2, 2013 6:56 PM

1- 210 lbs
2- 215 lbs
3- 225 lbs
4- 230 lbs
5- 235 lbs
6- 245 lbs
7- 250 lbs
8- 255 lbs
9- 260 lbs(PR)
10- 265 lbs (f)

Comment #111 - Posted by: jairo job at October 2, 2013 10:25 PM

First time trying front squats
40kg
50
55
60
65
70
75
80
85(f)
80

Comment #112 - Posted by: WTICKN - M/20/6'1"/75kg at October 3, 2013 2:22 AM

70 kg
75 kg x 4
77.5 kg x 3
80 kg x 2

Comment #113 - Posted by: Simon Boote M/42/80kg/6' at October 3, 2013 3:32 AM

70 kg
75 kg x 4
77.5 kg x 3
80 kg x 2

Comment #114 - Posted by: Simon Boote M/42/80kg/6' at October 3, 2013 3:33 AM

CFWUx3
45, 135, 175, 225, 245, 265, 275, 295, 245, 225

Comment #115 - Posted by: Crack Shot at October 3, 2013 5:43 AM

95,115,135,155,165,175,185,195,200,205 vs
95,115,135,155,175,195,205,215,225,225 (not a2a) 1/7/08
95,115,135,155,175,195,205,215,225,230(not a2a) 9/9/07.

1k run wu 5:01

Comment #116 - Posted by: kevin o at October 3, 2013 5:56 AM

M/23/5'11"/185.6

225-250-275-290-300-310-275-275-275-275

pulled a muscle in my back after the 310 so coasted for the last 4.

Comment #117 - Posted by: Miles Forks at October 3, 2013 7:53 AM

M/45/195/5'11"

row 500

Front squat x1
45 89 100 111 122 133 144 155 166 171

Comment #118 - Posted by: slowweak at October 3, 2013 9:29 AM

135, 155, 165, 170, 175(PR), 175, 155, 155, 155, 155

35/F/5'8"/140ish

Comment #119 - Posted by: Denise R at October 3, 2013 3:41 PM

135-135-135-140-140-140-145-145-135-135

Comment #120 - Posted by: abh f/27/5'5/130 at October 3, 2013 4:38 PM

Ric:
FSx1: 95, 105, 115, 125, 135, 145, 155, 165, 170, 175 (+5lb)

Deb (first time):
FSx1: 45, 55, 65, 75, 80, 85, 55, 66, 75, 70

Comment #121 - Posted by: Harpo m/46/5'7"/145 at October 3, 2013 6:34 PM

Front Squat - 1 rep per set:

135, 155, 185, 205, 225, 245, 265, 285, 300, 275

Comment #122 - Posted by: DLW M/47/180lbs/6'0" at October 4, 2013 12:49 AM

185-185-190-190-200-205-210-220-225-230
3 minute rest intervals.

Comment #123 - Posted by: ART/M/45/5'5"/150 at October 4, 2013 2:54 AM

Front Squat at 70%
155x4 165x6

Back Squat at 70%
180x4

Comment #124 - Posted by: Victor 26/175/6'1" at October 4, 2013 9:17 AM

135
155
175
185 (f)
180
185 (pr)
155

Comment #125 - Posted by: Mike Andridge/43/5'8"/175 at October 4, 2013 1:29 PM

95 warmup
135
145
155
155
165
165
165
165
175
175

Comment #126 - Posted by: AdamWeaver at October 4, 2013 3:37 PM

135
155
175
195
215
235 (f)
225
230 (f)
230 (f)
225 (f)

Comment #127 - Posted by: Justin M/27/5'8"/144 at October 4, 2013 3:46 PM

225
225
245
245
265
265
285
285
305 pr
305

A 10 pound increase over my max from last time. The hardest part of this one was holding the bar in the rack position on a bruised collarbone and and extremely sore shoulders from yesterday's workout.

Comment #128 - Posted by: Alton 34yo/M/5'11"/175lbs at October 4, 2013 6:14 PM

185
205
225
245
265
275
295
305
315 PR
320 PR
M/24/5'4/150

Comment #129 - Posted by: Jordan w at October 4, 2013 10:32 PM

135
155
165
175
175
180
185
185
190
200

Comment #130 - Posted by: Jesse Montagnino at October 5, 2013 12:32 PM

45
95
135
155
185
205
215
225

Comment #131 - Posted by: Bells at October 5, 2013 2:08 PM

205
225
245
255
265
275x4
285

Comment #132 - Posted by: dsm19 M / 34 / 6'0 / 210 at October 6, 2013 7:16 PM

ilo from italy (CUPRAMONTANA)
m/42/180 (5'9")/85kg (187lbs)

warm up
1 x 60kg (143 lbs)
1 x 80 (176)
1 x 90 (198)
1 x 94 (207)
1 x 94 (207)
1 x 94 (207)
1 x 94 (207)
1 x 94 (207)
1 x 94 (207)
1 x 94 (207)
9:06 total (barbell on rack)

Comment #133 - Posted by: ilo at October 7, 2013 7:52 AM

Time was 5:28
Pr!!!!!

Comment #134 - Posted by: Ilo - comment # 133 at October 7, 2013 2:02 PM

Compare to:
080107 - 200, 205, 210, 215, 220, 220, 220, 220, 220, 220

Comment #135 - Posted by: B. Rhaly at October 7, 2013 3:02 PM

225
235
245
245 fail
235
235 fail
225
225
225
225

Comment #136 - Posted by: Casey Ray at October 7, 2013 3:13 PM

90,95,100,105,110(PR),112.5(PR),110 kg

Comment #137 - Posted by: ukr17 at October 8, 2013 3:08 AM

M/44/5'8"/171

95-115-135-155-175-195-205-205

Comment #138 - Posted by: Jon Craig at October 8, 2013 3:27 AM

I thought these were supposed to be max effort!!!!
265
270
275
280
285
290
295
300 new "pr"
280
280

Comment #139 - Posted by: Brian McHone at October 8, 2013 4:10 AM

M/53/153/1-1-06

3-rep sets

135/155/175/195 (PR is 205)

Done 10/8

Comment #140 - Posted by: bingo at October 8, 2013 4:25 PM

135-145-150-155-160-165-170-175-180-185

Comment #141 - Posted by: Eric B at October 9, 2013 10:19 AM

m/39/5'9/185
CFWU-2. Superman. Squat therapy.
135-WU.
215,225,235,245,250,255,260,265,270,275
Last set esp ugly. Not a good lumbar.
2/18/08: 175-2, 185, 195, 205, 215, 225, 230-F, 230-F, 225, 185

Comment #142 - Posted by: jrm at October 13, 2013 5:36 PM

Row 1K
115-115-125-135-135-140(PR)-140-140-135-135

Comment #143 - Posted by: Wen at October 14, 2013 7:28 AM

M/33/5'7"/168

185, 205, 215, 225, 235, 245, 250, 255(f), 255(f) 255 (sucess)(PR)

Comment #144 - Posted by: Mark S. at October 15, 2013 8:21 AM

45/m/176cm/73kg

90-95-100-105-110f-110-110-110-105-105 kg

Comment #145 - Posted by: Memuc at October 16, 2013 11:24 PM

53/m/186

205/215/220/225 **** 185/185

Comment #146 - Posted by: denob at October 19, 2013 9:41 AM

245-255-265(f)-245-245-245-245-235-235-235

Comment #147 - Posted by: mlt at October 23, 2013 3:16 PM

pr 235#

45 x 10
95 x 7
135 x 4
155
165
185
205
225
235
225
225
225
225

m/42/5'8/235

Comment #148 - Posted by: phat boi at November 4, 2013 12:29 PM

205/215/225/235/240/240/240/235/240/235

Comment #149 - Posted by: Ronnieboy M/50/5'9"/185 at January 3, 2014 5:42 PM

205,215,225,225,225,225,225,215,215,215 (2,190lbs) 01.07.14 every min or two on the min approx. (1 rep max = 240lb)

Comment #150 - Posted by: zenoperegrinus at July 1, 2014 10:58 PM

CFWUx3
5x20kg 5x65kg
85kg 90 95 100 105 105 110 110 110(f too deep)-105 105kg

Comment #151 - Posted by: Doug at July 13, 2014 2:31 PM
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