Monday – WOD

Part 1:
Back squat, 5 @ 65%, 5 @ 75%, 5(+) @ 85%

Part 2:
Front squat, 10-10-10

Begin each set of front squats from the ground.

Post load and reps in final set of Part 1 and loads in Part 2 to comments. Something long and horrible tomorrow.

575

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31 Responses to Monday – WOD

  1. Arjuna says:

    How is it that I get the before and after fat plumber butt photo and Ben gets the strong man photo cut? I hate you!

  2. Stephen says:

    Are you admitting that the individual in the second photo is indeed you, Arjuna?

  3. Rich V. says:

    #1 Lift. Awesome.

  4. thcott says:

    sweet mary mother of good-for-nothing, what in FRIGGIN name is this?!?!?!

  5. Amy TV says:

    Good Morning!
    Made up the Bench press from last week this morn:5@50#, 5@ 55#, 7@65
    then..
    Part 1:
    Back squat, 5 @ 80, 5 @ 90, 10 @ 105

    Part 2:
    Front squat, 10 @ 65 -10 @ 70 -10@75

    I am a little nervous about the something “long and horrible” tomorrow! I have two ideas of what it could be and both make me nervous!!!

  6. JasonY says:

    Here is a little light reading for a rainy Monday afternoon. I want to share some of the small things (and some of the large things) that I took away from my Crossfit Level 1 Cert. First, we have a good gym and good trainers/coaches. I wouldn’t let half of the people that get Level 1 certified feed my dog, let alone try to teach me to do a snatch. And when these people open up gyms, because they have a piece of paper with a rubber crossfit stamp on it, the community as a whole takes a hit. Stephen, Brent, Arjuna… Thank You. As a whole, the training by the staff at HQ was spot on. They know their stuff anyway you ask them. Ironically, the most important concept taught all weekend was not how to teach the squat, deadlift, or push press, but how to make every workout a step toward reaching your goals. Simply, do it faster, move it further. Fail at the margins of your experience. Now, some of the outtakes from the weekend…
    – 75% of the attendees were military/law/fire affiliated
    – It’s more of a capacity for life, rather than a capacity for fitness.
    – Remember, randomness is what this regimen is based on.
    – Practice the Snatch. Practice the Snatch.
    – Not many people can do muscle ups. This is a big accomplishment… keep working toward it.
    – Chalk makes you Stronger!
    – Fran jokes aren’t funny
    – Crossfit Maximus in Lexington, KY is 22,000 sq ft. (think the size of a Kroger), and we can do anything they can. Business note:: they make 30-35% of their revenue from none membership based incomes (um, um,…T-Shirt sales)
    – Favorite Crossfit t-shirts seen: Crossfit “F@#K” or Crossfit “Where doing other GIRLS doesn’t end in divorce”.
    – workouts done over the weekend: Tabata squats, Fran, 10 minute medicine ball sprint/pushup/lunge.
    – Mr. Obvious told me to keep my elbows up during front squats.
    – There is such thing as a butt wink and apparently I do it… I have to get rid of it as well.
    All in all, a good weekend around lots of people that love Crossfit and want to learn more. They may not all be good trainers/athletes, but they all love the sport we practice. If anyone wants to hear more details, or is taking a class in the near future, please ask me about it. Now, to practice what the preacher told me.

  7. Cookie says:

    SP 3×85 3×95 9×115
    10 minutes of :
    3 Push Jerk @ 145 – must start from floor.
    20 Double Unders

    6 rounds + 2 Push Jerk

    My continued inability to do a muscle-up has gotten under my skin, and with this, it is time to set some new goals and amp up my training.

    I’m returning to my 100 pushup, 50 ghdsu, 30 pullup, 10 HSPU regime, and adding 400m runs, and double unders to the routine.

    Registered for a Level 1 cert July 1st. Goal is to have a muscle-up, and be able to complete the run 400, 300 double unders, run 400 WOD in respectable time.

  8. Brent says:

    Snatch up to heavy single – 205
    Taper DLs up to 345 double w clean grip
    Ghraises – 15 lbs behind head x 7, 8, 7
    Max toes-to-bar – 32, 25, 25

  9. Jeff says:

    Back Squat – 150-175-195(9)
    Front Squat – 95-115-135

    Front squats felt surprisingly easy today.

  10. Jessie Heikenfeld says:

    1. BS 105, 125, 135 (15)
    2. 3 rounds of Mr.Joshua (400m run, 30 GHSU, 15 DU@165)
    13:55

  11. megHan says:

    jason y, i like your post.

  12. RW says:

    1 week behind:

    Military Press: 5×90, 5×105, 10×120

    21/15/9 Handstand push-ups, ring dips, push-ups: 17:43.

    I wish I had a fellow CFer up here with me. 😦

  13. RW says:

    Also, did GHSUs and GHBackRaises with 20-lb weight vest on, as well as a set of 20 DUs with the 20-lb vest.

    w00t!!

  14. Jason says:

    part1 260 x 7 box squat pr
    part 2 175 x 10

    Then pull up/ hspu ladder 3-6-3 not for time

  15. Ted says:

    Part 1 – 252(11)
    Part 2 – 115,125,135

  16. Rich V. says:

    Squat 3×5@225. Finally, 4 tires!
    Press 3×5@137

    30 Handstand Pushups
    30 Squat to Box Jumps (one motion), 24″
    20 HSPU
    20 SBJ
    10 HSPU
    20 SBJ

    14:10. HSPU slowed me down.

  17. susan says:

    How work out day, but Brent always seems to bring out the strength in me.
    Part 1- 80.90.105 (12)
    Part 2- 65,75,85

  18. Jim C says:

    about an hour and half of squash, drills and games followed by
    3 rounds Mr.Joshua. I thought it was 8 DL, so I did 8 dl instead of 15!

    14 something

  19. Andrew says:

    1) 160, 185, 210(13)
    2) 95, 115, 135

  20. JennaB says:

    Finally had the fran off!!! 7:20 no PR but I beat Will!! Haha then witnessed heather get her first muscle up!!!!!!!! CONGRATS WOMAN!!! Siu we aren’t far behind 😉

  21. Melissa H says:

    WOO HOO Heather!!!! You are a beast!!!!

    WTG Jenna, so sorry Will.

  22. babs says:

    Stretched the hammies, watched the show down, and did a muscle-up. Good day!

  23. Charlie H says:

    Congrats on the muscle up Heather!!

  24. Holly says:

    Great job Heather!! I am jealous:)

  25. Jessie Heikenfeld says:

    Way to go Heather!

  26. babs says:

    Thanks! 😉

  27. megs T says:

    Bench Press- 45, 55, 60 (12)

    Back Squat- 85-95-110 (10)

    FS- 55(10)-65(10)-75(10)

    Ran 400, worked on Pullups (getting those knees up)

  28. Andrea says:

    1) 115, 130, 150(9)
    2) 75, 85, 95

    Way to go Babs!!!

  29. megHan says:

    So ms babcock did it again. She proved the old idea that hard work actually does pay off! Freaking sweet first lady muscleup of the Nasti. Super duper rad !!! Ha! Love it!! And on her off day just stopping by! Crazy!

    And me…some squattin!
    Bs: 5@95, 5@110, 7@125
    Fs: 10@65, 10@75, 6@85 (failed foward at #7)
    Butterfly practice. Strung 2 together

  30. Lee says:

    Make up: Bench Press 105-120-145 (7)
    Part 1: Back squat 145-165-185 (7)
    Part 2: Front squat 100-130-130 (10 each)

  31. Melissa H says:

    Back Squat (done on 5/19)
    5-5-5+
    72-83-95(17)

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