July 15, 2011

Friday 110715

Front Squat 1-10-1-20-1-30 reps

Pat Barber: 335-275-345-225-355(fail)-200lbs(fail).
Laurie Galassi: 175-145-185-135-180-115lbs.
Post loads to comments.

Compare to 091223.

SheaLongTogiakAlaska_th.jpg

Enlarge image

"I was up in Togiak, Alaska all the way across the Bering Sea involved in the herring fishery this spring. No CrossFit facilities for thousands of miles, but a piece of driftwood made for an impromptu workout. Had to keep the .44 magnum on the pack close, due to hungry bears around."
- Shea Long


"The Stance" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]


Fight Gone Bad 6 in support of Special Operations Warrior Foundation - video [wmv] [mov]


"All Over The Map: Moe, Pester and Petersen" by Again Faster Equipment - video [wmv] [mov]


WOD Demo with Pat Barber and Laurie Galassi - video [wmv] [mov]


"Full Civic Literacy Exam", Intercollegiate Studies Institute.

Posted by Pukie at July 15, 2011 5:00 PM
Comments

It was only a matter of time before this pattern hit another lift. Gotta love it.

Comment #1 - Posted by: Matt 37/5'10"/185 at July 14, 2011 5:17 PM

missed 3 questions...

Comment #2 - Posted by: Yang at July 14, 2011 5:34 PM

M/27/5'9"/165

23:33 as rx'd

Comment #3 - Posted by: Schleiker at July 14, 2011 5:39 PM

That is an amazing lift for Pat Barber's bodyweight...

Comment #4 - Posted by: Latham at July 14, 2011 5:58 PM

225/185/245/155/245/135

started too low for the 1-rep

Comment #5 - Posted by: Clark at July 14, 2011 6:18 PM

missed three as well - 90.91%

Comment #6 - Posted by: Steve - CrossFit Ocean City at July 14, 2011 6:30 PM

Took a quick glance at the Store. I think the merchandise looks pretty good to me... seems like fairly high quality stuff.

For those looking for cutting edge shirts there are tons of alternatives out there. Many boxes sell their own stuff, but some of the quality may be questionable... just saying.

Comment #7 - Posted by: Ronnieboy at July 14, 2011 6:38 PM

M/23/70"/195#

84.85% - missed 5 questions. Does this mean I am smarter than your average 5th grader?

Comment #8 - Posted by: Bill Gibson at July 14, 2011 6:46 PM

You answered 30 out of 33 correctly — 90.91 %

If you have any comments or questions about the quiz, please email americancivicliteracy@isi.org.

You can consult the following table to see how citizens and elected officials scored on each question.

Comment #9 - Posted by: Jay at July 14, 2011 6:57 PM

Love Lipson's Blue Steel look on the main page of the crossfit store. Also love $55 T Shirts and $100 hoodies. That seems in line with a build-it-yourself, guerilla fitness garage gym. Is Reebok asking me to choose between the hoodie and, say, a 2 pood kettlebell (plus cash)? 'Cause I know which one is going to make me a better athlete.

Comment #10 - Posted by: Jay at July 14, 2011 7:01 PM

81.82% I suuuckk...

Comment #11 - Posted by: Jay at July 14, 2011 7:02 PM

30/33 for me too. If college educators only got 55% that may explain why most Americans are such dolts when it comes to history and government.

Comment #12 - Posted by: Hudson at July 14, 2011 7:11 PM

29/33 (87.88%)

Comment #13 - Posted by: swdhj at July 14, 2011 7:21 PM

Challenging quiz, missed 2, RTFQ!

fitness and civics, how awesome.

Comment #14 - Posted by: Apolloswabbie 74 209 47yoa at July 14, 2011 7:46 PM

Is it just rest as required between sets?

Comment #15 - Posted by: Ed at July 14, 2011 8:15 PM

I have a degree in Econ and go to law school, and unless you have studied the fed (federal reserve) the average person shouldn't know what tools or mechanisms it uses to bolster or hinder the economy. Test was fairly tough. 29/33

Comment #16 - Posted by: Ploomer at July 14, 2011 8:21 PM

If he has 5 rounds in that .44 magnum I hope he keeps one for himself because that will be a seriously pissed off bear coming after him with 4 shots in the hyde.

Comment #17 - Posted by: Thomas at July 14, 2011 8:34 PM

Crossfit is the best. I just returned to hockey after 3 months with a torn hammie, I rehabbed with crossfit and tonight I was able to play like I had never missed a game.Thank you very much crossfit.

Comment #18 - Posted by: berny at July 14, 2011 8:50 PM

30/33... Did better than I thought! Good Luck!

Comment #19 - Posted by: Craig-Always Forward CrossFit at July 14, 2011 8:58 PM

Looks like only the rich can by the Reebok gear. WTF

Comment #20 - Posted by: kevin at July 14, 2011 9:28 PM

You answered 31 out of 33 correctly — 93.94 %

If you have any comments or questions about the quiz, please email americancivicliteracy@isi.org.

You can consult the following table to see how citizens and elected officials scored on each question.

Multiple choice tests... gotta love 'em

Comment #21 - Posted by: Josiah and Julie in FWB at July 14, 2011 9:46 PM

I think the photo needs some props...what is more manly and badass than squatting a log in waterproof boots with a large caliber handgung in a land where the bears runneth over? I haven't seen anything so testosterone-based in quite some time!!!

Comment #22 - Posted by: Matt at July 14, 2011 9:51 PM

Checked out the new clothes on the main site. The Merge with Reebok makes CrossFitters look so main Stream and boring! What happen to CrossFit representing the individual "rebel" Athlete. When I look at the store and the clothing offered it does not send out the image of CrossFit to me!

Comment #23 - Posted by: Nicole at July 14, 2011 10:04 PM

totaly agree the new collection is b... sh.....!

Comment #24 - Posted by: ozi at July 14, 2011 10:36 PM

as Nicole said, this is not the "rebel" athlete store.
looking at the store, these prices are totally not in line with the "minimalist" ideology CF preaches.I would love to have a crossfit workout t-shirt, but not at that price. it seems Reebok trying to make money of CF.

Comment #25 - Posted by: Al at July 14, 2011 10:43 PM

Sweet pic! What's amazing to me is Shea's ability to squat that log without a moisture managing Reebok tee. But who knows, maybe it's in the pack under the gun.

Comment #26 - Posted by: Zach at July 14, 2011 11:02 PM

Lived in Kenai, AK for 10 years. Loved it. Always armed on fishing trips too. Really nothing "testosterony" about it. When you're fishing/standing in the middle of "brownies" dinner plate you could be a percieved threat, a "paleo" treat or just a curiosity. Mr. Shea and I can assure you..POSE is not the answer here.

Comment #27 - Posted by: Coach Gaskell at July 14, 2011 11:29 PM

* 145-95-165-85-185-65.
* Yesterday's WOD: 16:50 with somewhat shallow GHDs.

Comment #28 - Posted by: Alan H. in Kabul at July 15, 2011 1:38 AM

I got 69.7%, my excuse is that I'm English, not American. Still though, seems like I know significantly more about you guys than you do on average.

Comment #29 - Posted by: James jones at July 15, 2011 1:44 AM

185-135-205-135-225-115

Comment #30 - Posted by: TomO/44/M/200 at July 15, 2011 1:56 AM

Kind of upset. Only got a 70 on the exam. Above average but not acceptable to my liking.

Comment #31 - Posted by: Curious at July 15, 2011 2:45 AM

Those prices are an insult and the products devoid of any personality. Reebok, GTFO!

Comment #32 - Posted by: BobC at July 15, 2011 2:47 AM

did cleans and snatches about 12 hours ago and max front squats 48 hours ago,
not happening today

Comment #33 - Posted by: charbs 195/m/26 at July 15, 2011 3:34 AM

Just wanted to add to the rant about the reebok/crossfit shirts. Prices are ridiculous!!! I do like one of the shirts but cant bring myself to pay that much for a t shirt.

Comment #34 - Posted by: zilla at July 15, 2011 3:59 AM

I got 75% in the test and I'm English! Ha!

Comment #35 - Posted by: Sach at July 15, 2011 4:02 AM

F/43/5'6/145
145-95-155-85-160-65

Comment #36 - Posted by: JuliAnn at July 15, 2011 4:05 AM

If anything the prices of the fashions in the store are too low. Colors like "Excellent Red" you cannot go wrong. And the delta logo is pretty cool - symbol of change and all, and Greek's into mathematics and science, we're into the science of fitness, no barbell curls here !

Comment #37 - Posted by: SJ at July 15, 2011 4:14 AM

that's a big _______ gun lol! great idea for a workout. Have an awesome weekend everybody.

Cam
Milton, ON

Comment #38 - Posted by: Cam at July 15, 2011 4:24 AM

*** Had not yet seen the Crossfit Store. Wow. The crossfit community can now go straight from scouring craigs list looking for cheap workout gear to over spending for t-shirts and bonded jackets. Well played, HQ, well played. ***

Comment #39 - Posted by: kelso at July 15, 2011 4:40 AM

155,115,175,95,185,75

Comment #40 - Posted by: Neal Dickey at July 15, 2011 5:06 AM

Great pic.
Rest as needed between rounds/sets, right?
...and any ideas for a warm-up? I could see it getting tricky because if you warm-up to the first single with front squats, you still have 60 lighter loads for reps to do... damnit.

Comment #41 - Posted by: Steven M. Platek at July 15, 2011 5:10 AM

If you watched Reebok's video at all they stated that they were making top of the line performance apparel made with the best materials. They really don't have any reason to enter a low-price t-shirt market that is completely saturated with people who are more interested in purchasing affiliate related/rogue fitness shirts.

Does anyone else think it's strange to see Austin Malleolo in a regular clothes??

Liked the kettlebell shirt.

Comment #42 - Posted by: Matt at July 15, 2011 5:45 AM

175-145,185,135,205pr,95


Love the new look of the store, love the new gear, can't afford it mind you but I love the look! I'm kinda with everyone else, I'll finish my garage gym out THEN and only then will I consider the over priced gear in the store. Not complaining though, I know the quality looks great, just to rich for my blood!

Comment #43 - Posted by: Jason S. at July 15, 2011 5:50 AM

Yikes, those CF store prices are brutal. I can get two Under Armor workout tees for the price of one of those workout shirts, and I consider Under Armor a bit pricey!

Comment #44 - Posted by: Nick S at July 15, 2011 5:59 AM

excited to try the WOD today.

Store looks awesome and unaffordable, esp for a college student like myself. 72.73%, I hated civics.

Comment #45 - Posted by: Sean 21yo M at July 15, 2011 6:05 AM

25/33....75%

Comment #46 - Posted by: MB at July 15, 2011 6:07 AM

Great picture.

33/33 on the test.

WOD is going to be another story... Gotta work on my squats.

Semper Fi.

Comment #47 - Posted by: MajorDad m/51/6'3"/165 at July 15, 2011 6:08 AM

M/39/170/5'10"

185-135-205-115-225(pr)-95

Comment #48 - Posted by: Steve Muggridge at July 15, 2011 6:12 AM

m/26/196/70''

265 (previous pr and felt like i could be heavier)
215 (tired after this)
275f
155 (was supposed to be 180, couldve only done about 5 more lbs)
255
115 (was supposed to be 155, couldve gone about 10)

started feeling strong and it went down hill after the set of 10

Comment #49 - Posted by: gino at July 15, 2011 6:25 AM

WOD with a 45: "Dirty Harry"

Comment #50 - Posted by: Prolix at July 15, 2011 6:31 AM

30/33 on the test. I think it'd be interesting to see a breakdown of scores based on whether the person considers themselves "liberal" or "conservative" politically.

Comment #51 - Posted by: ScottMacArthur at July 15, 2011 6:32 AM

I was at the Central East Regionals and bought the MS Since 74- Red Heathered and the MS Fundamental- Orange Heathered only paid $25 each (I know only $3 less), but I love them. They fit great and are the right length. I wear them a lot.

Comment #52 - Posted by: mrl at July 15, 2011 6:32 AM

28/33, and I'm Canadian!

I bet you the average Canadian would score better on an American version of the test than on a Canadian version.

I sometimes wish Canadians had the same passion for civic duty and responsibility as some of our southerly neighbours.

Comment #53 - Posted by: B at July 15, 2011 6:33 AM

how much rest in between sets.

Comment #54 - Posted by: pete at July 15, 2011 6:40 AM

200-132-220-110-264(f)(242)-88(f)

Comment #55 - Posted by: Filip at July 15, 2011 6:42 AM

if those statistics at the end of the test are true, i am shocked. 43% of elected officials don't know what the electoral college does?! 54% don't know that congress declares war!? wtf.
29/33

-average citizen

Comment #56 - Posted by: shocked at July 15, 2011 6:44 AM

F/36/107/5.0


145, 105, 150, 95, 155, 85


But i think i failed on 20 rep and 30 rep because i had to break them up. And i cant promise i broke parallel on 155, im at globo and cant bail so got a little sketched on that weight and just stood up too quick. But ill take it.

Comment #57 - Posted by: Lisa at July 15, 2011 6:45 AM

235, 185, 245, 155, 235, 115

Comment #58 - Posted by: SEL 26/175/6' at July 15, 2011 6:57 AM

135-95-145-75-155(f)-65

Comment #59 - Posted by: brittk at July 15, 2011 7:07 AM

Laurie & Pat-

Those were absolutely AMAZING weights for you athletes! I probably have at least 30# on you Laurie and I'll just hope to hit the weights at the bars that you set. CONGRATS on your huge strength gains!

Comment #60 - Posted by: Maria at July 15, 2011 7:13 AM

245
155
255
135
275
115

I like it!

Comment #61 - Posted by: Jonblaze at July 15, 2011 7:18 AM

I guess I'll stick with my $4 shirts that I been wearing. I bet my times and weights don't suffer that much.

Comment #62 - Posted by: Randy at July 15, 2011 7:23 AM

135(previous PR)-115-140(PR)-100-150(fail)-140-85

Exhausting!

Comment #63 - Posted by: Sarah G F/32/135/5'6" at July 15, 2011 7:25 AM

lets not forget that the Crossfit store, a few months ago, most t-shirts were $28-$36.00. Just saying. Yeah the $100 fleeces are a little out of most peoples budgets, so dont buy it. Their prices are on par with other high performance apparel, theirs just say "Crossfit" on the side. Buy it or dont buy it. Your call, it does not change crossfit as a GPP program at all.

Comment #64 - Posted by: ryan at July 15, 2011 7:35 AM

78.79%

Should stop procratinating though!

Comment #65 - Posted by: Ed Clarke at July 15, 2011 7:36 AM

You answered 32 out of 33 correctly — 96.97 %

If you have any comments or questions about the quiz, please email americancivicliteracy@isi.org.

You can consult the following table to see how citizens and elected officials scored on each question.

Comment #66 - Posted by: Kamper M/47/200/74" at July 15, 2011 7:41 AM

I think there is a pretty good chance that the bear would chuckle at your 44 mag. ;)

Comment #67 - Posted by: Jake Di Vita at July 15, 2011 7:41 AM

275-225-285-185 FAIL REP 20-300 Fail-135

The sets of 20 and 30 were some of the hardest lifts ive ever done. awesome wod!

Comment #68 - Posted by: Curtis Warren at July 15, 2011 7:48 AM

220-155-220-132-220-110

Comment #69 - Posted by: Pat D m/24/167/5'6" at July 15, 2011 7:50 AM

New stuff is nice... but way to pricey. There are better things to spend a $100 dollars on IMO.

Comment #70 - Posted by: chris at July 15, 2011 7:51 AM

155-135-185f/185f-115-175-115

Comment #71 - Posted by: Fernando m/21/5'9/155 at July 15, 2011 8:06 AM

I scored 90% on the civics test...

Comment #72 - Posted by: Hellmut at July 15, 2011 8:12 AM

225/135/230/115/235/95 tough on a bad knee. This type of w.o.d. always gets me. Cool down with power cleans 10 reps at 135.

Comment #73 - Posted by: preacherman at July 15, 2011 8:22 AM

Just checked out the new store...
Something told me that the "Infidel" and "Pistols" shirts would be PNG after Reebok moved in.

Is all the classic CF stuff just... Gone? Glad I got my Pukie shirt before it was too late.

Comment #74 - Posted by: MajorDad at July 15, 2011 8:25 AM

Just checked out the new store...
Something told me that the "Infidel" and "Pistols" shirts would be PNG after Reebok moved in.

Is all the classic CF stuff just... Gone? Glad I got my Pukie shirt before it was too late.

Comment #75 - Posted by: MajorDad at July 15, 2011 8:25 AM

205, 155, 205, 135 (f x 15), 205, 95

Mariana f/24/5'4"/115: 115, 75, 125, 75, 135, 75

The Stare's Nest by My Window, W.B. Yeats:

The bees build in the crevices
Of loosening masonry, and there
The mother birds bring grubs and flies.
My wall is loosening; honey-bees,
Come build in the empty house of the state.

We are closed in, and the key is turned
On our uncertainty; somewhere
A man is killed, or a house burned,
Yet no cleat fact to be discerned:
Come build in he empty house of the stare.

A barricade of stone or of wood;
Some fourteen days of civil war;
Last night they trundled down the road
That dead young soldier in his blood:
Come build in the empty house of the stare.

We had fed the heart on fantasies,
The heart's grown brutal from the fare;
More substance in our enmities
Than in our love; O honey-bees,
Come build in the empty house of the stare.

Comment #76 - Posted by: Espinosa m/26/5'11"/165 at July 15, 2011 8:56 AM

Front Squat 1-10-1-20-1-30 reps

135/205/185/135/185/135

Comment #77 - Posted by: Hale at July 15, 2011 8:57 AM

Made up yesterday's waiter walk workout:

Carole
F/52/5'6"/133

16:39, with 30#

Kevin
M/52/5'11"/171

18:58, as Rx'ed

Comment #78 - Posted by: Kevin C. at July 15, 2011 8:58 AM

line 5, stare*, not state--an ironic typo nonetheless

Comment #79 - Posted by: Espinosa m/26/5'11"/165 at July 15, 2011 9:00 AM

2011-07-15: 998 (137,203)(115,225)(115,203). Work on good ROM.
2009-12-23: 995 (145,185)(135,210)(100,220). Reverse order for warm up.

Comment #80 - Posted by: gs at July 15, 2011 9:06 AM

With the size of that .45Cal Shea, I think you could use it to do the dumbell waiter walk with!

Comment #81 - Posted by: Bruce at July 15, 2011 9:15 AM

Wow the majority of you guys are whining a lot about what reebok and crossfit are doing... if you dont like it, dont participate and follow along with it, people are right theres tons of cheap shirts you can buy that are crossfit/affiliate/rogue etc... reebok decided to go higher end.. whats the big deal - shop else where if you dont like it/cant afford it. stop complaining and do your own thing, dont expect everything to be perfect

Comment #82 - Posted by: L at July 15, 2011 9:16 AM

Sunday is my 58th birthday, so the 5;30am group let me pick out a workout. I went with "The Chief"
3 min. AMRAP
3 Cleans 135#
6 Pushups
9 Air squats
5 rounds with one minute rest between rounds.

Comment #83 - Posted by: Kevin at July 15, 2011 9:23 AM

205X1
155X10
245X1 (F)
245X1 (F)
225X1
135X20
225X1
95X30

Comment #84 - Posted by: Gerard Dawson at July 15, 2011 9:26 AM

BW 133

230/160/235/140/240/120

Increased each set 5 lbs over 12/23/09.

Hey Pukie, I wouldn't mind seeing the DL and BP versions of this WOD again -- I really like this rep scheme.

Comment #85 - Posted by: Bill M. m/46/5'3"/133 at July 15, 2011 9:46 AM

205-165-210-145-215-125.

"You answered 25 out of 33 correctly — 75.76 %"

Comment #86 - Posted by: gb 43/m/71"/185# at July 15, 2011 10:10 AM

BW 185

135-95-145-105-155-115 COMPLETE 16:07

This was my first experience with front squats and I was critiqued at the end of my workout about proper elbow position as well as wrist flexibility playing a key role in proper form....

Comment #87 - Posted by: gonzales at July 15, 2011 10:13 AM

245,175 255,155 265,135
What a magnificent routine, a PR max on the same day that I hit reps far beyond expectations!

30 out of 33 on the quiz

Great Extra-Tuff's in the picture! Oh, Man: you can leave Alaska, but Alaska never leaves you.

Comment #88 - Posted by: TRN III at July 15, 2011 10:16 AM

glad i got my infidel shirt before the change to the new store. the new stuff looks too much like what you can buy just anywhere and costs way too much for so little design, etc. it looks too "blah". not a good change. they could have gone a completely different direction than this creatively but didn't. too bad.

Comment #89 - Posted by: h at July 15, 2011 10:16 AM

M/24/235
275/225/315/205/355(Fail)/185(Fail)

Comment #90 - Posted by: Mike at July 15, 2011 10:27 AM

72% on the test. I'm glad I did better than the average person but I still felt really ignorant.

Comment #91 - Posted by: Darrell at July 15, 2011 10:32 AM

275-205-185-295(PR)-275-135
great WOD!

Comment #92 - Posted by: Ryan S (m/34/5'7"/160) Fort Mohave, AZ at July 15, 2011 10:42 AM

275,225,275,185,275,155f

Comment #93 - Posted by: B-Mo at July 15, 2011 10:43 AM

M/35/165

225/185/245(Fail)/130/235(Fail)/115

Did this Wod last December and had inflated numbers..Biggest difference now is I know what squat depth looks like. Felt good on this workout. Legs feel like Jello(sorry non-paleo).

Comment #94 - Posted by: Jay Kay at July 15, 2011 10:43 AM

135-115-155-95-165-75
No rack. Limfac was cleaning everything from the floor.

Comment #95 - Posted by: Jim S at July 15, 2011 10:48 AM

27/m/5'11"/215 rx'd
315-225-315-205-315-155

Comment #96 - Posted by: Nickosaurus at July 15, 2011 11:10 AM

Didn't really know where to start with the weights for the 1RM

115,95,145,75,185,65

Did 205# afterwards for 1 just to see if I could, I've never been able to FS this much weight, so I'm pleased. Really got to focus on ROM on these too

Comment #97 - Posted by: Patch 24/M/6'0"/165 at July 15, 2011 11:20 AM

195-135-215-135-265-135 15:01 1st time trying a 1RM on the front squat

Comment #98 - Posted by: Randall at July 15, 2011 11:28 AM

175 - 1
135 - 10
190 - 1
120 - 20
205 - 1
105 - 30

Comment #99 - Posted by: SB at July 15, 2011 11:35 AM

260-135-280-115-300-105

First time I have ever gone heavy on front squats. took a while to get used to it.

Comment #100 - Posted by: Ben at July 15, 2011 11:37 AM

225-205-245-185-275-155

Comment #101 - Posted by: Caveman/m/5'9"/200/27 at July 15, 2011 11:38 AM

115- 1
95- 10
130- 1
80- 20
140- 1
65- 30

Comment #102 - Posted by: thinlizzie at July 15, 2011 11:38 AM

Hey - POSE runners

I have tried to run with only slightly vertical torso and w/o heel strike

Am I close to the POSE??

Thank you to all CF, you are a STRONG community 8D

Comment #103 - Posted by: steve r at July 15, 2011 11:39 AM

43/m/176cm/73kg

100-70-105 (PR)-60-105-50 kg

Total 490 kg (last time 435 kg)

Comment #104 - Posted by: Memuc at July 15, 2011 11:40 AM

M/38yo/210lbs/75"
300/225/305/185/305/135#
Crease of hip below top of the knee.

Comment #105 - Posted by: T. Jarrard at July 15, 2011 11:44 AM

M/38yo/210lbs/75"
300/225/305/185/305/135#
Crease in hip below top of the knee.

Comment #106 - Posted by: Ted J. at July 15, 2011 11:46 AM

Can anyone tell me how to stretch to increase flexibility. Crossfit has been incredibly effective at building muscle, however it has come at the expense of flexibility. I hurt my lower back on today's WOD not from overloading, but from having Hamstrings that are way too tight. Any thoughts, suggestions would be appreciated. Thanks.

Comment #107 - Posted by: Jamie m/183/5-11/32 at July 15, 2011 11:51 AM

#107 Jamie. http://www.mobilitywod.com/

Comment #108 - Posted by: Tim at July 15, 2011 12:11 PM

29/33 (87.88%)

My shoulder has been hurting this whole week... MUST...GET...BETTER!!!

Comment #109 - Posted by: Josh B. at July 15, 2011 12:12 PM

@ #108 Tim. Thank you so much, this is perfect! Congratulations Tim, today you rock!

Comment #110 - Posted by: Jamie m/183/5-11/32 at July 15, 2011 12:32 PM

M/65/187-Front Squat 1-10-1-20-1-30 reps
185-95-185-98-190-95

Comment #111 - Posted by: peejay2 at July 15, 2011 12:47 PM

SCORE!!! I ROCK!!!
That said, I will post my WOD results for the first time.
195/145/200/115/205/95 (all one reps were PRs)
Awesome WOD. I should have gone a little heavier but I re-injured my back on front squats a few months ago. Still a little nervous about pushing them.

Comment #112 - Posted by: Tim at July 15, 2011 12:50 PM


205-185-225-155-245(f)-135

Comment #113 - Posted by: NUcf m/25/5'7"/155 at July 15, 2011 1:03 PM

325,275,335,210,345f,185f(20 reps)

Comment #114 - Posted by: JDisch at July 15, 2011 1:15 PM

275/225/295/175(f) 10reps 2 sets of 5/ 315(f)/
135(f) 15reps 3 sets of 5.
The high reps killed me.

Comment #115 - Posted by: Jeff A. at July 15, 2011 1:15 PM

235x1
165x10
255x1
165x20
225x1
135x30
As px'd. Total 1180 lbs

Comment #116 - Posted by: Juggernaught (Don Mathes) M/39/197/5'8" at July 15, 2011 1:18 PM

45 - 1
45 - 5
55 - 1
45 - 10
65 - 1
45 - 15

Comment #117 - Posted by: Kay f/30/5'6"/113 at July 15, 2011 1:23 PM

165x1
135x10
155x1
125x18, 125x2
165x1
105x30
All unbroken except the 125's.

Comment #118 - Posted by: Edwards M/14/5'11/158 at July 15, 2011 1:29 PM

225 185 235 115 240 105. Kind of wimped out on the 20 and 30 rounds, but they were still hard. Legs fried.

Comment #119 - Posted by: ScottMacArthur at July 15, 2011 1:33 PM

Front Squats: 1-10-1-20-1-30

135-95-145-85-155-75

all unbroken, about 2 min rest between sets

30-33 on quiz

Laura f/48/5'7/150

Comment #120 - Posted by: power-girl at July 15, 2011 1:35 PM

215x1
165x10
225x1 (tied PR)
145x20
235xfailed
125x30

Finished workout with the CF gymnastics WOD "Action Figure"...fun stuff.

Comment #121 - Posted by: Jonny Slick M/22/5'7"/145 at July 15, 2011 1:37 PM

The survey questions deserve an evaluation themselves. Do they measure what they portend to measure? Test construction is not a simple matter. Taking these questions at face value and assuming that they measure something relevant is a big leap.

Comment #122 - Posted by: Pat Quigley at July 15, 2011 1:43 PM

Compare to 091223: 930 total

205
165
210
105
215
75
975 total (PR)

Comment #123 - Posted by: cory at July 15, 2011 1:59 PM

It seemed odd to me that the sun is so high in the sky at the top of the world, as seen by the angle of the shadows in today's photo. I guess that at this point in the year the sun is the highest ever, but I live in plain old Ohio and the sun doesn't seem to get that high in the sky! What gives? Anyone think it's odd?

Comment #124 - Posted by: bkam at July 15, 2011 2:00 PM

110 kg, 90 kg, 120 kg, 80 kg, 130 kg (fail), 70 kg (fail on 19th rep)

Comment #125 - Posted by: nicodoescrossfit at July 15, 2011 2:01 PM

225-185-225-135-225-115

Comment #126 - Posted by: Alan at July 15, 2011 2:01 PM

27/m/5'11"/175
250-185-260-155-275-135(14) then finished

Really pleased with my effort. Usually I can see when I should have pushed harder. This time I know I was giving it all.

Comment #127 - Posted by: justaman - liberty, sc at July 15, 2011 2:13 PM

Reebok is getting killed. They are the official sponsor of CF, yet New Balance, Inov-8 and others are making way cooler gear. What a painful 10 years this is going to be.

But let's remember, Reebok couldn't even make cool NFL gear. Watch the sales of Nike NFL gear go through the roof because they know how to be innovative. Reebok hasn't done ANYTHING innovative. Those pump shoes were pretty cool though...Dee Brown anyone?

Comment #128 - Posted by: Johnny at July 15, 2011 2:15 PM

#60 Maria-- Thanks.

Comment #129 - Posted by: Laurie G. at July 15, 2011 2:16 PM

1x245
10x185
1x275
20x155
1x300
30x135
1x295


all unbroken as rx'd.

Comment #130 - Posted by: Kevin A. m/18/182/5'11 at July 15, 2011 2:35 PM

42/m/195lbs/5'10"
205,155,210,135,215,115
Not much of a max strenght guy but I liked this WOD!

Comment #131 - Posted by: Robert Savary at July 15, 2011 2:42 PM

1-10-1-20-1-30

130-85-130-75-130(f)-65

Really didn't love this wod.

Comment #132 - Posted by: Sarah (23/124/5'4") at July 15, 2011 2:53 PM

as rx'd
315/245/325/225/340/205

Comment #133 - Posted by: Troy at July 15, 2011 2:57 PM

24 / M / 5'9" / 135lbs

From a few days ago, scaled to:

21-15-9 reps of
Handstand push-ups
Strict pull-ups

24:15

Comment #134 - Posted by: BC at July 15, 2011 3:00 PM

185-155-185-150-185-135

Ug.

Comment #135 - Posted by: james.patrick [M/49/66"/135] at July 15, 2011 3:07 PM

1182#
231, 183, 241, 133, 261, 133
Used box for depth

Comment #136 - Posted by: Jette 41/M/5'11"/175 at July 15, 2011 3:15 PM

CFWU and WOD as rx'd

132-132(x10)-176-111(20)-198-88(30)

Comment #137 - Posted by: Karsk (57 M 5'9" 175lbs) at July 15, 2011 3:23 PM

275, 225, 295, 185, 305 (fail), 155

This got pretty spicy. Standing in front of a barbell loaded with your bodyweight knowing that you have to do a set of 20 reps is mentally crushing. Completing the set feels incredible.

Followed with 5x HSPU + Strict pullups, from Gymnastics WOD

Comment #138 - Posted by: bmk (21/M/5'9"/180) at July 15, 2011 3:35 PM

m/225/36/72"

as RX'ed

150/135/185/95(F)/205/75

failed on the 95, did 15 reps, then 5 reps. Wrists and fingers were the limiting factor.

Comment #139 - Posted by: j-seal at July 15, 2011 3:38 PM

m/178cm/87kg/35y
110
70
120
65
125f
60 - tough

Comment #140 - Posted by: gepeto at July 15, 2011 3:44 PM

M/43/5'11"/185

1-165#
10-145#
1-175#
20-115#
1-195#
30-105#

Comment #141 - Posted by: nutfam at July 15, 2011 3:57 PM

As a former powerlifter for 18 years, it makes it hard for me to position bar as you want it. 275, 225, 275, 135, 275, 95.

Comment #142 - Posted by: jeremy at July 15, 2011 3:57 PM

M/34/5'4"/147lbs
205, 135, 205, 115, 215PR, 115

Comment #143 - Posted by: Matthew Burritt at July 15, 2011 4:04 PM

WOW! I could not complete that. I tried scalling however I could not get the fortitude to finish. I dont know if anyone here has "one of those days" but today was mine.

Comment #144 - Posted by: Gregory C. at July 15, 2011 4:05 PM

40M/5'10"/170#

W/U: FS, 3x5 at 45-95-145; FS, 3x3 at 175-205-235.

As Rx: 265x1 - 235x10 - 275x1 - 215x20 - 275x1 - 185x30.

C/D: skipped.

Increased the load over last time on each set except the last, on which I used the same weight. That last set of 30 was the most miserable I've felt during a WOD in quite some time.

Comment #145 - Posted by: rjf (Since 07-20-07. WOD no. 1093) at July 15, 2011 4:10 PM

in the pat barber lauren galassi video i m dying to find out the name of the song.

Comment #146 - Posted by: Chris at July 15, 2011 4:31 PM

For Crossfit being a minamalist program, 150 bucks seems kinda high, but hey, it must really get you warmed UP! Shoot I am already sweating thinking about it.

Comment #147 - Posted by: Gregory C. at July 15, 2011 4:49 PM

185x1
135x10
195x1
115x20
205x1
95x30

Comment #148 - Posted by: JimmyB at July 15, 2011 5:26 PM

235x1,1,1
135x10,20,30

Had to use a smith machine. Oh the joys of vacation lifting. Lifted this morning but I understand how the weights should be shifted as the lift goes on better after reading posts. Legs still ache! Awesome WOD.

Comment #149 - Posted by: Milo of Croton at July 15, 2011 5:32 PM

M/40/135 185,135,185,115,185,95. Then 30 muscle-ups for time. 6:32, pr by 2 minutes. Stoked

Comment #150 - Posted by: Kelly at July 15, 2011 5:48 PM

135-115-185-115-205(f)-95

Had to break up the last yet. Legs were killing by the end

Comment #151 - Posted by: Saam at July 15, 2011 6:07 PM

M/26/160/5'9"

1x205
10x155
1x225(f)
1x185
20x135
1x140
30x95

Comment #152 - Posted by: Rob at July 15, 2011 6:15 PM

255 (previous pr)
205 (f) much harder than I thought.
265 (pr)
160 (f)
275 (f)
135 (f)

Blew legs out on the high-rep. Went greedy. Go lighter or same weight next time if one rep is higher. Sore quads after.

Comment #153 - Posted by: Sinal M/32/5'9"/221 at July 15, 2011 6:43 PM

Warmup:

Took civic literacy exam: 31/33 94% correct. All credit to a steady diet of NPR.

Rowed 1k ~4:10

WOD as rx'd:

225 PR
185f (x9)
225
145f (x15,5)
225
135f (x13,7,10)

Haven't tested 1RM in a while so worked up to 225 in warmup sets. Had no idea what my 10, 20, or 30 rep maxes would be. Looks like I still don't. Was disappointed with failing the big sets, so I finished them as indicated after a break.

Comment #154 - Posted by: rb (M/34/5'8"/150) at July 15, 2011 7:31 PM

240-185-250F-165f(17 reps)-225-135

The set of 30 was god awful.. almost dropped the weight on the last 5 reps because holding my elbows up was at near failure, and thats why I failed the set of 20, elbows up reached total failure!

Comment #155 - Posted by: John Thomas at July 15, 2011 7:49 PM

Scaled to 1-8-1-16-1-12-12

185-125-195-115-205 (form suffered a bit) 105-105.  

Question on form, should the bar be touching my throat or is it held further forward?

Comment #156 - Posted by: RC51 at July 15, 2011 7:55 PM

6'/200lb/m
205/175/245/155/285/135. This one felt good!!...except for the 30, that not so much. Need to go heavier next time one the 1rep sets. Can't wait to try and step out of bed tomorrow morning!

Comment #157 - Posted by: Dallas Walden at July 15, 2011 7:55 PM

Damn this killed my 41 yr old knees!

205x1
165x10
215x1
145x20
225x1
145x30 last 6 were tough!

Comment #158 - Posted by: brian hirt at July 15, 2011 7:57 PM

As rxd
165
135
185
115
200
95

could've got 225+

Comment #159 - Posted by: BPemberton at July 15, 2011 8:48 PM

185/155/205/135/225/135

22/m/68"/185

Comment #160 - Posted by: ryman at July 15, 2011 8:53 PM

145/95/145/95/145(fail)/95 (12 reps)

Comment #161 - Posted by: ulysses137 at July 15, 2011 9:17 PM

26/M/175.4#

As rx'ed
225-175-235-155-245-135

Recovering from a shoulder injury so that was it for today.

Comment #162 - Posted by: Rich B at July 15, 2011 9:43 PM

M/19/186

145-105-185-110-235-120(f24)

I was only expecting to get about 185 for the 1s, which surprised me at the 235, and there was still more in the tank, but dang, that 30 rep set was tough, after I made 24 of them, my shoulders just couldn't support the load properly anymore, so I bailed. Next time, I WILL get it.

Finished up with some freestanding handstand pushups and deadhang pullups.

Comment #163 - Posted by: Nolan Womack at July 15, 2011 9:51 PM

You answered 32 out of 33 correctly — 96.97 %

If you have any comments or questions about the quiz, please email americancivicliteracy@isi.org.

You can consult the following table to see how citizens and elected officials scored on each question.

Comment #164 - Posted by: Patrick Sheehan at July 15, 2011 11:16 PM

You answered 32 out of 33 correctly — 96.97 %

If you have any comments or questions about the quiz, please email americancivicliteracy@isi.org.

You can consult the following table to see how citizens and elected officials scored on each question.

Comment #165 - Posted by: Patrick Sheehan at July 15, 2011 11:17 PM

235-185-205-155(10)/135(10)-205-115(f - 10/5/5/5/5)

Comment #166 - Posted by: mlt at July 15, 2011 11:42 PM

190
160
210
140
230
140

1070 (pr)

Comment #167 - Posted by: coyo at July 16, 2011 12:51 AM

125-115-130-90-130-75

Comment #168 - Posted by: hillmang at July 16, 2011 1:10 AM

m/40/6'3/265
1x225
10x135
1x205
20x95
1x205
30x75

Comment #169 - Posted by: mongo at July 16, 2011 4:00 AM

in kgs
110x1
90x10
105x2
70x10+10
105x2 F + 100x1
60x15+10+5

an example of hybris

Comment #170 - Posted by: tanzenfranz . M/27/188kg/92cm at July 16, 2011 4:05 AM

That exam is great. It really is basic stuff that folks should know, but our schools are so pathetic at teaching what's important that nobody knows it. When our founders said we need an educated society, they didn't mean we need a bunch of people who can do math and science, they meant we need people with wisdom, people who know and understand human nature and the mistakes of the past, so they're not repeated. Math & science is secondary... unfortunately that's reversed today.

I scored 96% or whatever (missed one) because I refused to say that government would increase spending and lower taxes. I thought it read *should*, not would. Silly Keynesians.

Comment #171 - Posted by: Matt DeMinico at July 16, 2011 5:50 AM

got a 90 on the exam!

Comment #172 - Posted by: jameson at July 16, 2011 6:44 AM

M/39/190/5'11"

185x1
135x10
195x1
115x20
205x1
95x30

New to front squats since starting CF.
Need to get stronger here. Killed my wrists

Comment #173 - Posted by: tuffnutt at July 16, 2011 8:03 AM

125x1
95x10
135x1
75x20
145x1
65x30

Comment #174 - Posted by: despicable me at July 16, 2011 8:34 AM

175 - 1
145 - 10
155 - 1
125 - 20
145 - 1
105 - 30

Comment #175 - Posted by: ekh3 at July 16, 2011 8:55 AM

No weight equipment :(
So did:
squats x 100

4:48

Comment #176 - Posted by: Benadictator at July 16, 2011 12:03 PM

On Vacation subbed
5 Rounds
15 squats with overhead press 25# dumbbell
250 meter run
Time 21:03

Comment #177 - Posted by: sblackburn 39/202/5'11" at July 16, 2011 1:21 PM

245
205 x 10
250
175 x 20
255
145 x 30

Legs are jello.

NEVER QUIT!!

Comment #178 - Posted by: Dan Blackmon (M/180/5'10"/37yo) at July 16, 2011 1:26 PM

205 - 1
185 - 10
225 - 1
135 - 20
235 - DNF
95 - 30

Comment #179 - Posted by: Mike Pherson at July 16, 2011 3:25 PM

Mark
185-135-190-115-200 (F)-95

Comment #180 - Posted by: Mark & Theresa at July 16, 2011 5:47 PM

145-120-150-100-160-80

Comment #181 - Posted by: myles456 at July 16, 2011 7:02 PM

C-
165-145-170-125-165-105(f)
extended arms on 21 of 30, dropped it next rep then cleaned and finished 30. Quite possibly worst WOD of all time.

Comment #182 - Posted by: Jeff & Charity @ CF Snohomish at July 16, 2011 9:42 PM

As Rx'd

235, 200, 245, 135, 260 (fail), 115

21/m/5'11"/171

Comment #183 - Posted by: Logan S at July 17, 2011 12:13 AM

M/40/80 kg/178 cm

1= 80 kg
10= 60 kg
1=. 90 kg
20= 50 kg
1=. 95 kg (fail)
30= 40 kg

Comment #184 - Posted by: Sigurbjorn at July 17, 2011 4:49 AM

1-325
10-275
1-325
20-205
1-325
30-185

Got all reps, was was trembling like a leaf after sets of 20 and 30

Comment #185 - Posted by: amped 37/M/195/6' at July 17, 2011 7:47 AM

rest

Comment #186 - Posted by: AB at July 17, 2011 9:04 AM

10 Reps at 115#
20 Reps at 95#
30 Reps at 65#
Good Workout
Then 2:00 Rowing

Comment #187 - Posted by: dyagg at July 17, 2011 3:28 PM

Skipped WOD, hiked 4 miles in snow up to 6500 feet to camp at Green Lakes, OR.

Comment #188 - Posted by: Sheldon N (M/34/6'/184) at July 17, 2011 3:47 PM

225, 175, 235, 135, 235, 115 - should have gone heavier, but still don't love the front squat...

Comment #189 - Posted by: CF M/40/6'4"/195 at July 17, 2011 4:17 PM

M/33/6'3"/200
Really difficult today - no gas in the tank.
205/185/205/135/205/135
Prev:
235/200/245/155/250/140

Comment #190 - Posted by: Ben S at July 17, 2011 5:58 PM

Hard workout. Legs are still extremely sore 3 days later.

95kg * 1
70kg * 10
97.5kg * 1 (fail)
60kg * 20
90kg * 1
50kg * 30

Comment #191 - Posted by: AGL at July 17, 2011 6:32 PM

m/42/67"/180#

205-185-215-255-225-135(f)
the set of 30 at 135, I completed 23 reps, racked the bar, rested about 20 seconds and then completed the last 7 reps.

Comment #192 - Posted by: Anthony Rubino at July 18, 2011 4:07 AM

110kg*1
100kg*10
120kg*1
90kg(13)/80kg(10)
120kg*1
70kg*30

Had to rack the bar after 20 reps of the 30set, then regrip and slog out the rest.

Comment #193 - Posted by: David W at July 18, 2011 6:31 AM

205(1)-115(10)-205(1)-115(10-10)-205(1)-115(10-10-10)

Much less than last time. Hammies and everything else was fried from last week after getting back a little too strong following a nearly 4 week hiatus and then having the weekend off (just a couple of days to really stiffen up and let the hurt set in).

Oh well, got to get back in to the swing of things one way or another.

Comment #194 - Posted by: clark at July 18, 2011 8:50 AM

7/16 midday
245x1, 185x5(f)/160x10(barely), 250x1, 135x10(f), 260(f)/250(f), 95x15(f)/95x(12(f)/95x3
Totally overestimated my high-rep weight scheme. Probably should've been 160x10/115x20/95x30

Comment #195 - Posted by: Mike Scott M/44/5'10"/207 at July 18, 2011 9:50 AM

235 - 185 - 245 - 135 - 255 - 95

Comment #196 - Posted by: Adam m/27/6'1"/195 at July 18, 2011 2:43 PM

As rx'd: 245-165-255-135-255-115.

Comment #197 - Posted by: therozfather. 31/M/194 at July 18, 2011 3:45 PM

As Rx'd: 275-205-285-185-295(F)-155
205x10 was too easy, should have gone 225x10. 185x20 was a little light. 155x30 was hard.

Comment #198 - Posted by: Rose 40/M/5'10/185 at July 18, 2011 4:36 PM

135-115(5-5)-185f-175f-165-115(10-10)-175f-165-95(15-15). 1k run wu 5:06. no rack, so cleaned from ground. hammies tight from good mornings yest.

Comment #199 - Posted by: kevin o at July 18, 2011 5:36 PM

sub back squat:

295 x 1
245 x 10
305 x 1
185 x 20
315 x 1

Comment #200 - Posted by: MikeyPaul/m/29/170/5'8" at July 18, 2011 6:37 PM

rx'd

195-155-215-135-245-115

x30 was a killer for me...

Comment #201 - Posted by: GleichSTL m/33/177/5'10" at July 18, 2011 6:56 PM

m/43/6'/218
205-150-200-135(12)-195-115(13..then dropped to 45 to complete to 30)

Comment #202 - Posted by: Will H at July 19, 2011 2:17 AM

275 - 225 - 280 (f) - 185 - 275 - 160

Comment #203 - Posted by: JoeR at July 19, 2011 3:14 AM

90
60 (too easy should of been more)
92.5 (possibly failed?!)
50
85 (should of gone heavier)
40F (got to 16)

Comment #204 - Posted by: Jack - Hitchin at July 19, 2011 6:38 AM

175
135
185
115
195 (PR)
115 (10, 10, 10 with about 10-15 sec break in between)

Comment #205 - Posted by: BrianR M/49/6'2"/183 at July 19, 2011 8:23 AM

day 94 burpee challenge for warmup.

185-135-185-115-185-85 for an 890 total, 30 pounds better than last time.

Comment #206 - Posted by: brett_from_wylie at July 19, 2011 9:20 AM

Missed the WOD today. Will add it in later, hopefully.

Comment #207 - Posted by: Sam J at July 19, 2011 9:44 AM

235 x 1
175 x 10
Left hamstring got really tight and had to decrease loads for rest of reps.
185 x 1
95 x 20
185 x 1
85 x 30
Front squat PR = 250

Mrs. Miyagi
155 x 1
115 x 10
155 x 1
95 x 20
155 x 1
85 x 30
Front squat PR = 155

Comment #208 - Posted by: Miyagi m/31/160.8# at July 19, 2011 4:31 PM

AM WOD
Three rounds for time of:
20 Kilo Kettlebell Waiters walk, 50 meters, Right arm
30 Unanchored ABMAT Sit-ups
20 Kilo Kettlebell Waiters walk, 50 meters, Left arm
30 Good mornings w/ 45Lb bar
19:34
PM WOD
Front Squats: ten singles with 205Lbs
M/53/6’/210

Comment #209 - Posted by: Pete In Sun City at July 19, 2011 5:24 PM


285,235,290,195,285,165= pr

Comment #210 - Posted by: Kevin McClellan 49/195 at July 19, 2011 6:24 PM

205-175-225-155f-205-115

Comment #211 - Posted by: GAC 28/m/6'4/190 at July 19, 2011 6:35 PM

m/39/6/190ish
This was rough. Had very little energy.
185-135-185-115(broken)-185-95(broken)

f/29/501/140ish
165-135-185(f)-115(broken)-175-95(broken)

Comment #212 - Posted by: Jeremy A. Olive at July 19, 2011 7:12 PM

F/121/5'1"/32

Wasn't really sure whAt weight to go with
95-65-105-65-115-60

Comment #213 - Posted by: Pgily at July 19, 2011 7:47 PM

185,135,205,135,205,115

Comment #214 - Posted by: ecp2 at July 19, 2011 7:55 PM

245-185-245-155-245-135

Comment #215 - Posted by: cnc at July 20, 2011 2:48 AM

205
165
205
135
215
115

Did all of the lower weights in sets...the 30 one was three sets of 10 etc...felt weak for some reason

Comment #216 - Posted by: Cleveland at July 20, 2011 8:42 AM

age 21 bw 170

265/205/270/185/275/160 pr on every set

i stand by my words last time. the set of 30 is the single most difficult task in CrossFit

Comment #217 - Posted by: Chris S at July 20, 2011 1:22 PM

135-95-140-75-145-65

m/45/6'4"/180

Comment #218 - Posted by: knodes at July 21, 2011 10:22 AM

135-95-140-75-145-65

m/45/6'4"/180

Comment #219 - Posted by: knodes at July 21, 2011 10:28 AM

80kg-60kg-82.5kg-45kg-80kg-45kg

Comment #220 - Posted by: inez at July 21, 2011 10:05 PM

m/37/5'9/180
CFWU-3. Reg. Superman. Burgener. DU.
235,165,240,145,245,125=1155
Not bad. Last set pretty tiring. Pretty good job of holding breath, therefore keeping core tight until top of rep & keeping knees out.
12/23/09:
225,165,230,140,235,115=1110
Suggested weights:
10 reps @70%
1 rep @95%
20 reps @60%
1 rep @ 90%
30 reps @ 50%

Comment #221 - Posted by: jrm at July 22, 2011 7:28 PM

kgs: 100-80-110-70(11)-100-55(22)

Comment #222 - Posted by: tum1 at July 23, 2011 2:19 PM

112-82-112f-60f6-102-50

Comment #223 - Posted by: Mik at July 25, 2011 2:50 AM

CFWUx3
BWU

185-95-165-85-145-75f10

Ernest 40/M/61"/171

Comment #224 - Posted by: twiki2 at July 25, 2011 11:06 AM

FS: 125x1, 95x10, 135x1, 95x20, 145x1, 85x30

Comment #225 - Posted by: Harpo m/44/5'7"/145 at July 25, 2011 3:13 PM

230(PR)-175-220-145-210-115

Total:1095
Old:925

Comment #226 - Posted by: Craig-Always Forward CrossFit at July 25, 2011 6:21 PM

7-15

225 (+20)
185x8,f
230 (+5)
135 (+20)
235 (+5)
100 (+5)

Comment #227 - Posted by: bookworm at July 25, 2011 6:30 PM

Finally did a pack-version of this, big scale, as a cooldown today, 7.26. Mashup with some weighted dips:

FS 115 x 1
30# weighted dip x 5
FS 95 x 5
30# WD x 5
FS 135 x 1
30# WD x 5
FS 95 x 10
30# WD x 5
FS 145 x 1
FS 115 x 5

Comment #228 - Posted by: matt h - m49 | 5'11" | 185 bwt at July 26, 2011 1:43 PM

90x1
80x10
95x1
70x20(15+5)
100fl
60x10+50x20

really struggled with this.

Comment #229 - Posted by: zenoperegrinus at July 26, 2011 2:33 PM

all kg. 95k pb

Comment #230 - Posted by: zenoperegrinus at July 26, 2011 2:34 PM

M/23/70"/195#

195#
155#
215#
135#
235#
115#

Comment #231 - Posted by: Bill Gibson at July 26, 2011 9:00 PM

33/33

Comment #232 - Posted by: Jeff Burton at July 28, 2011 8:53 AM

120-90-125-75-135-65

Comment #233 - Posted by: Jason O'Dell at July 29, 2011 7:35 AM

175/155/175/135/155/115

Comment #234 - Posted by: JonNYC xfit since 6/08 5.10 175 42 at August 1, 2011 11:50 AM

51/m/190

205/155/215/145/225/120(16 and train wreck)finished 30

Comment #235 - Posted by: denob at August 3, 2011 4:19 PM

hey shea this is doug pedersen, across the bearing sea, i thought it was on the other side of the chain unless you came from russia and i don't see no 44. or no bears, and that drift wood looks super dry and light!!! and thousands of miles from a cross fit facility, but may be a couple hundred miles a way you can work out in juneau!!!!

Comment #236 - Posted by: doug at August 3, 2011 11:20 PM

m/32/5'8"/170

185(1), 165(10), 205(1), 155(20), 225(1) (didn't get all the way down but got to 90 degrees), 135(30)

Comment #237 - Posted by: Adam Hamm at August 17, 2011 10:53 AM

CFWUx1, FS 135x8, 225x3, 245x1

275
225
285 (PR)
185
275
135

Higher numbers across the board, and last time I failed on the set of 20 and 30. The rounds of 20 and 30 were not pleasant, but they were also not as bad as I remembered them. Wrists felt better this time - but this still feels tough on my mid-back. Scary moment on the last single - lost tension at the bottom and left knee nearly buckled. Gotta remember to keep feet straight in the front squat and stay tight through the whole torso.

Comment #238 - Posted by: Mel/38m/5'10"/175 at August 18, 2011 11:44 AM

225-185-275-185-300-135

Comment #239 - Posted by: Quattlebaum, Jeff at August 19, 2011 7:51 AM

185, 155, 205, 145, 235, 135(fail, 20 reps)

Comment #240 - Posted by: Faleep at August 26, 2011 7:01 AM

CFWUx2, 20kgx5-60x5-90kgx5
125kg-100kg-125-90-125-65kg

Comment #241 - Posted by: Doug at September 23, 2011 1:34 PM

CFWUx2, 20kgx5-60x5-90kgx5
125kg-100kg-125-90-125-65kg
Standing rest on sets of 20 and 30, but didn’t set weight down.

Comment #242 - Posted by: Doug at September 23, 2011 1:35 PM
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