August 31, 2014

Sunday 140831

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 140512.

weightedpushup_th.jpg

Sha Ali.


Squat stance with Austin Begiebing - [video]

Posted by Pukie at August 31, 2014 5:00 PM
Comments

back squat to 1RM
420
2.18x bodyweight

Comment #1 - Posted by: Tormod at August 30, 2014 5:14 PM

Since my legs are shot from the numerous extra WOD, work, and extra activities, I'm gonna take a double rest day here. Good lucky everyone on some good numbers!

Comment #2 - Posted by: Travis G M/5'08"/175/28 at August 30, 2014 5:41 PM

Just starting into crossfit this last week so trying to understand reps and weight progression in a workout like this. Should I progress my weight every set of 3 or warm up and maintain the same weight all the way through? And should I be taking a 30 sec rest inbetween sets or no rest?

Comment #3 - Posted by: Nate at August 30, 2014 6:09 PM

@Nate - warm up with whatever you want, don't count that set. Then increase weight every weight. Attempting max for 3 reps. And rest as needed. Crossfit weight days don't require any time elements

Comment #4 - Posted by: Travis G M/5'08"/175/28 at August 30, 2014 6:42 PM

Rich / Crossfit on CNN today
http://www.cnn.com/2014/08/30/health/crossfit-fittest-man/index.html?hpt=hp_c4

Comment #5 - Posted by: Mike M at August 30, 2014 7:04 PM

80kg-85-90-92.5(PR)-95(f)

Comment #6 - Posted by: Brett (26/M/188cm/80kg) at August 30, 2014 9:37 PM

@Travis- thanks for the help, we will see how it goes

Comment #7 - Posted by: Nate at August 31, 2014 2:02 AM

135#,205#,205#,225#,230#

Comment #8 - Posted by: moustafa gaber at August 31, 2014 2:31 AM

135-155-185-205-225(2)

Comment #9 - Posted by: gb 47/m/71"/185# at August 31, 2014 3:03 AM

185-205-225-245-255(1)

Then 4 x 3 @ 85% of 3RM

Comment #10 - Posted by: Stox at August 31, 2014 3:24 AM

165-185-205-225-235(3 RM PR)

Comment #11 - Posted by: Nelson Teixeira at August 31, 2014 5:30 AM

105, 115, 125, 135(2)pr@2, 130#

Weighted ring dips
5@7.5, 5@10, 5@12.5, 5@15, 5@17.5, 3@20#

Snatch practice

Comment #12 - Posted by: D.S. F 52/5'6/117 at August 31, 2014 6:04 AM

180-190-200-210 Tie PR-130

Comment #13 - Posted by: ChuckB M/56/5'11"/165 at August 31, 2014 6:30 AM

Rx'd
135,145,155,165.175

legs a little tired...

Comment #14 - Posted by: TK M/45/5'9"/180 at August 31, 2014 6:45 AM

160
170 pr
170
170
145
not the biggest numbers
but happy with depth
and my knees don't hurt
have a good one

Comment #15 - Posted by: Mike Andridge/44/5'8"/175 at August 31, 2014 6:53 AM

275x3--295x3--315x3--335x3--345x3... Happy Sunday

Comment #16 - Posted by: Alex at August 31, 2014 7:16 AM

Sunday musings…

1) Credit. It's time I (and, oh, 1,000 or so sportswriters) give some credit for the musings format. 4 decades ago a Boston Globe sports columnist wrote a Sunday column with little "thoughtlets" each week.

Thanks Bob Ryan.

2) Hitchcock. "Rear-window ethics". Lotta meat on that bone. Hitchcock's term for trying to justify some borderline action after the fact.

Count how many rear-window views you can spy in today's news.

3) Continuum. I like the concept of the student -> coach continuum. In most areas of my life at present I am way over on the right side of that line. That's one of the things I've been enjoying about CrossFit frankly: I can always put myself in a position where I am far to the left, on the student side of the continuum. Mrs. bingo, Lil'bingo, and I will travel to San Diego next weekend for our L2 course, my/our latest excursion to the left (pun intended!).

As I move more to the acquisition of nuance in our CrossFit world it's time for me to take on another something or other where I am a rank beginner. "Constantly learn and play" and all. Wonder what it's gonna be…

4) Tone. Ever listen to how people address folks on the providing side of the customer service continuum? Do you ever stop to listen to yourself, or think about how you will sound before you speak? Fascinating. In North America we are moving ever more swiftly to an economy that is majority a service economy; we don't really make stuff so much anymore, we help people use stuff someone else made, or provide assistance based on a knowledge base or skill set. Listening to people on the receive side of the equation is fascinating.

I'm prompted to this line of thought by three interactions at my day job, SkyVision. Three individuals not so much requesting a service but demanding it, doing so with a tone that implies not only a deep sense of entitlement but also a deeper lack of regard for the individual who will provide that service. Both in tone and content the to-be-served make it clear to the service provider that he or she is there to serve only them. In fact, the servers only reason to exist is to serve, as if the to-be-served were some kind of different, superior version of the species. It's loathsome, actually.

I spend every waking moment of each working day on the "serve" side of the equation, whether I am a SkyVision plying my profession or CFB coaching. Having achieved some measure of expertise in both it's very rare that I am on the receiving end of this type of behavior, but it does happen. More often is the case that it is someone lower on the org chart who gets this. The receptionist, phone operator, or check-out person who gets this "lower life-form" treatment, not the doctor or business owner.

Life can be hard for these front line people in a service business. There's not only a "customer is always right" mentality on the other side of the interaction but also a sense that being a customer who will get what they want is as much as human right as Life or Liberty. That's what it sounds like, anyway, if you are off to the side listening. No matter how frustrated one might become from a service situation gone wrong it's important to remember that there is no continuum in the relationship when it comes to the inalienable rights, nor is there any evolutionary hierarchy across that desk or over that phone line.

Danny Meyer, the great NYC restauranteur, is probably closest to correct when he says "the customer is not right all of the time, but mostly right most of the time. A customer [only] has the right to be heard." How you express yourself when you are on the "receive" side of the customer service experience is not only an important measurement of how you value the person across from you providing the service, but frankly is probably also a predictor for how likely you are to be successful in being heard. It's instructive that none of the three SkyVision clients who made difficult (bordering on unreasonable) requests in an unpleasant manner were accommodated because doing so would have required an extraordinary effort which may not have been successful in any event.

Sorry, no pithy statement to wrap it up this week. In the end we all want what we want, and we all need to be heard. It helps to look at the person on the other end of the service divide as if you were looking in a mirror. Would you say that, like that, to the person in the reflection?

I'll see you next week...

Comment #17 - Posted by: bingo at August 31, 2014 7:18 AM

2014-09-31: 235. (135x22)
2014-05-13: 235. 200x1 on the minute for 20.
2013-07-10: 227,235x2 (135X20)
2012-06-07: 205,235f. Cool down: 8 rnds:800m/3X185#FS@35:00.
2012-02-13: 230 (137X10)
2011-09-04: 225 (135X15)
2011-01-04: 221 (135X12)
2010-04-28: 214 (135X10)
2009-11-30: 210
2009-09-15: 195
2009-06-23: 190
2009-05-04: 185

Comment #18 - Posted by: gs at August 31, 2014 7:27 AM

Great musings Bingo. I to am in a "service" business. Nice to read that. Have fun in San Diego for your L2

Comment #19 - Posted by: Travis G M/5'08"/175/28 at August 31, 2014 7:37 AM

Filtered

Comment #20 - Posted by: D.S. F 52/5'6/117 at August 31, 2014 7:54 AM

3reps FSq.
155Ibs-198- 209- 220 (3RM PR)- 225 (f)- 225 (f)

Squat clean technique practice. Filmed myself and tried to make some corrections. Worked mostly between 155-176Ibs.
Have trouble with the hip release or whatever that's called.

WOD "Annie"
DUs + sit ups :50-40-30-20-10
TIME: 8:00.

Finished of with DUs and HS walk practice, no good results today... :/

Comment #21 - Posted by: Tomas (Sweden) 40yo/5'10/159 at August 31, 2014 8:06 AM

Sandbag squat x3
75-75-85-85-93

Comment #22 - Posted by: KD at August 31, 2014 8:12 AM

3x5 back squats at 180# (pr)

Comment #23 - Posted by: Jim R/51/5'8"/154 at August 31, 2014 8:13 AM

95 x 5
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
255 x 3 (PR)

Comment #24 - Posted by: BW at August 31, 2014 8:34 AM

front squat 60-70-80-82-80kgs

5 rounds assistance-(running Wendler 531)
backsquat 10 reps 60kgs, 20in. lateral box jumps/jumpups 20 reps, and 1 rep l-sit rope climb

Comment #25 - Posted by: LiiT M/41/6'1"/180 at August 31, 2014 8:55 AM

Very glad for Rich's success, he's a true example of hard work and perseverance. I would really like if he could be bit more detailed on his habits of nutrition and supplementation.

Comment #26 - Posted by: Ricky at August 31, 2014 9:01 AM

145-165-165-175-185, then paralette practice. Peace

Comment #27 - Posted by: Jim K m/145/5'6"/39 at August 31, 2014 9:11 AM

105, 115, 125, 135(2 pr) 130#
Weighted ring dips
5x7.5, 5x10, 5x15, 5x17.5, 3x20#
Low energy today

Congrats Jim R.

Comment #28 - Posted by: D.S. F 52/5'6/117 at August 31, 2014 9:28 AM

Chuck B., Mike A., Jim K. Nice work also. Great weekend

Comment #29 - Posted by: D.S. F 52/5'6/117 at August 31, 2014 9:30 AM

115-125-135-145-165(pr)

Comment #30 - Posted by: EricS M/34/5'10/175 at August 31, 2014 9:37 AM

Ricky, rich doesn't have a diet or nutrition plan. He eats whatever he wants kind of whenever he wants. He eats more at night as he just has a couple protein shakes throughout the day and some snack type food. Hope that helps!

Comment #31 - Posted by: Tyler (Richey) Holley at August 31, 2014 10:02 AM

"Fight Gone Bad", details there.

Comment #32 - Posted by: bingo at August 31, 2014 10:29 AM

205-215(previous PR)-225-235-245. 30 lb PR and it felt really solid.

Comment #33 - Posted by: j5 at August 31, 2014 10:36 AM

155/185/205/225/245

PR by 40#, and a 20# PR vs. my one-rep max. Good enough.

@Ricky and Tyler

Seriously. I loved his and Bailey's burger-and-fries trip during the 'day in the life' video on the Journal. The man has a gift. I used to work with male basketball players in a top-ranked college team, and my jaw always dropped when I saw the garbage they ate (and the amounts!). But man, could they perform.

@Bingo

I've worked in customer service in some capacity for the past 6 years. I find it interesting how my own peers act towards customer service specialists on the other side of the fence. How can they forget how they're treated on a daily basis?

Comment #34 - Posted by: buffedout at August 31, 2014 10:37 AM

185
205
225
225
225

Then 8 Rds EMOM
Front squats
185x2

Comment #35 - Posted by: Mboyle at August 31, 2014 10:57 AM

Bench Press 1-1-1-1-1-1-1
205 - 215 - 225 - 215 - 215 - 215 - 215

Comment #36 - Posted by: Joe Northside m/35/5'10"/200 at August 31, 2014 11:15 AM

225-235x2-235x1-230-235x1
Felt very weak today

Comment #37 - Posted by: kri$ at August 31, 2014 11:29 AM

Thanks @tyler and @buffedout

Lesson: More lifts and jumps less restrictions while on the heathy side.

Cuidense!

Comment #38 - Posted by: Ricky at August 31, 2014 11:33 AM

135/155/175/185/200(PR)

Comment #39 - Posted by: MAGNUS 28/5'8"/150-155 at August 31, 2014 11:57 AM

185-205-225-245-275(2) felt pretty good, think I could've gotten that third rep on 275 but I did a 40 minute row beforehand and feeling kinda tired.

Comment #40 - Posted by: paulb at August 31, 2014 12:27 PM

185/205/225/235/240

Comment #41 - Posted by: Bells at August 31, 2014 12:31 PM

185#
195#
205#
215#
225#

Comment #42 - Posted by: supt marting (M/36/5'11"/205) at August 31, 2014 1:01 PM

205-225-245-265-275PR

Comment #43 - Posted by: Trevor 190/5'10"/29 at August 31, 2014 1:08 PM

This is my first wod is about a month, getting back into it and i think this was a good start.
1. 95 x 5
2. 115 x 5
3. 135 x 5
4. 155 x 5
5. 155 x 5
Followed by a full workout

Comment #44 - Posted by: Kevin at August 31, 2014 1:17 PM

30-40-60-70-90PR

Comment #45 - Posted by: Jessy at August 31, 2014 1:21 PM

M/25/6'/88kg

80
90
100
105
110kg

Comment #46 - Posted by: Przemek at August 31, 2014 1:27 PM

M/45/6'2"/230lbs

First post! :)

135-175-205-205-215

Comment #47 - Posted by: U2A2 at August 31, 2014 1:38 PM

145-160-175-185-185(x1)

Could have done 190 on the 4th set, and should have gone down on the 5th. Ah well.

Comment #48 - Posted by: BC (28/M/5'9"/140lbs) at August 31, 2014 1:43 PM

105-115-125-135-145pr

Comment #49 - Posted by: John O at August 31, 2014 1:59 PM

#155, 170, 190, 205, 215(pr)

Comment #50 - Posted by: EJB - m/22/5'10/150 at August 31, 2014 2:28 PM

155, 165, 185, 205, 215.

Comment #51 - Posted by: Bosley M/37/72"/195 at August 31, 2014 3:02 PM

165-165-165-185-185

Comment #52 - Posted by: Ricky at August 31, 2014 3:33 PM

110
125
140
160
170 (3RM PR)


M/49/165/5'10"

Comment #53 - Posted by: Roger in Phx at August 31, 2014 3:51 PM

M/42/6'3/265
45-55-60-90-110

Comment #54 - Posted by: bretty72 at August 31, 2014 4:25 PM

325 PR

Comment #55 - Posted by: Arsenio Ivory at August 31, 2014 4:29 PM

195#,205#,215#,225#,235# new 3x PR. Cleaned up weight each set.

Comment #56 - Posted by: Tyler Owen at August 31, 2014 4:43 PM

Thanks D.S.! Congrats on your PR!

Comment #57 - Posted by: ChuckB M/56/5'11"/165 at August 31, 2014 5:21 PM

225-245-255-275(x2)-265(x1)

Comment #58 - Posted by: Sinal M/35/5'10"/212 at August 31, 2014 5:54 PM

Made up Thursday workout.
Fight Gone Bad - 322

Comment #59 - Posted by: phill 37°21'41"N 118°23'43"W at August 31, 2014 6:00 PM

Travel WOD today. Will catch the front squats tomorrow.
5 RFT of:
100 meter run
4 HSPU
100 meter run
8 Burpees
100 meter run
12 Pushups
100 meter run
16 Squats
100 meter run
20 Situps
Time 26:24.

Comment #60 - Posted by: Kurt M/40/185 at August 31, 2014 6:10 PM

M 44/185/6'
155/175/190/205/220.

Comment #61 - Posted by: Munster at August 31, 2014 7:01 PM

M/34/5'8"/194 <--whoa, rein it in

Bingo, as always, thanks for sharing, you're an eloquent writer!

First time FGB, details there!

Comment #62 - Posted by: Chris Luka at August 31, 2014 7:42 PM

135-155-165-175-185

Comment #63 - Posted by: DLong M/39/5'10"/175 at August 31, 2014 7:42 PM

As rx'd: 135-185-205-225-250(PB)

Comment #64 - Posted by: Jamie m/185/35/5,11 at August 31, 2014 7:57 PM

80-90-95-100-102,5

Comment #65 - Posted by: Bruno N. at August 31, 2014 11:47 PM

40-50-60-70-80-90(PR)
added a set, set a new PR.

Comment #66 - Posted by: dbayer at September 1, 2014 2:35 AM

Did 3 rep max oh squat at battle for courage competition.

worked up to 240 pds 3 reps.
Previous:215 pds

Comment #67 - Posted by: hollyhog at September 1, 2014 5:10 AM

135-145-155-165-175

Comment #68 - Posted by: Dave H (M/38/5'8"/145) at September 1, 2014 7:28 AM

60-70-80-90-100kg PR

Comment #69 - Posted by: Bails, Guernsey CI at September 1, 2014 7:36 AM

205#,225#,225#,230#, 235#
Plus a puke ton of warmups. then GHD, and Squat therapy.

Comment #70 - Posted by: matt nichols at September 1, 2014 8:13 AM

185 185 185 205 185
happy to be oly lifting again

Comment #71 - Posted by: Sebastian 45/6'2"/180 at September 1, 2014 8:57 AM

225-235-245-255-265

M/29/5'10"/170#

Comment #72 - Posted by: seth v at September 1, 2014 8:58 AM

70kg
100kg
110kg
120kg fail
110kg

Comment #73 - Posted by: Cole Ferree at September 1, 2014 10:15 AM

185-225-225-245-245. Felt strong and technique is getting better.

Comment #74 - Posted by: Kurt M/40/185 at September 1, 2014 10:32 AM

275
285
295
315
335

Comment #75 - Posted by: Jonesy Boy at September 1, 2014 11:00 AM

185
205
215
220
225(PR)

Comment #76 - Posted by: Felipe M/27/5'11"/188 at September 1, 2014 11:40 AM

205,215,225,245,255

Comment #77 - Posted by: Heath M/43/6'/215 at September 1, 2014 2:23 PM

215-205-205-135-140

Comment #78 - Posted by: myles456 at September 1, 2014 3:09 PM

215-205-205-135-140

Comment #79 - Posted by: myles456 at September 1, 2014 3:09 PM

215-205-205-135-140

Comment #80 - Posted by: myles456 at September 1, 2014 3:10 PM

Back Squat 5x5 at 255
Front Squat 5x3 - 185/205/225/245/265/280x1(pr)
Bench 5x5 at 195

Comment #81 - Posted by: Dave 31/6'/185 at September 1, 2014 6:06 PM

225-235-245 (prev pr)-250(2)-225

Comment #82 - Posted by: mlt at September 1, 2014 9:31 PM

40kg
60kg
70kg
80kg
80kg - much better form. Kept elbows up and squatted deeper

Comment #83 - Posted by: CKK at September 2, 2014 4:31 AM

WU: BS - 3x5, max 282#

242-247-252-262-267(f)

Weights are mixed KG and LB, all numbers are rounded down.

Comment #84 - Posted by: Richie at September 2, 2014 8:45 AM

Attended Level 2 Certification...and let me say this: 100% worth it!

I've been coaching CrossFit for almost seven years, and I still learned a crap ton of valuable stuff.

Wanna improve your coaching skills? Attend this certification...learn from the best!

Comment #85 - Posted by: Brian at September 2, 2014 10:18 AM

84-90-92-94-96 kgs

Comment #86 - Posted by: lucio1928/42/182/98 at September 2, 2014 2:42 PM

225(f)-185-195-205 (pr, up from 175)

Comment #87 - Posted by: Dan M. (32yrs old, 265#, 6') at September 2, 2014 6:02 PM

105-135-145-155-155

finished up with 1x8 at 135

Comment #88 - Posted by: brett_from_wylie at September 2, 2014 6:45 PM

last time: 225-225-275-275-295

this time: 275 275 295 295 315(2) almost 3RM PR

Comment #89 - Posted by: Josh/21/178/5'6" at September 2, 2014 8:07 PM

95-115-135-145(pr)-115

Comment #90 - Posted by: Boo Boo F/26/5'8/145 at September 2, 2014 8:25 PM

185-195-205-215-225 lb's

up from 2 reps @ 215 during 140512

Comment #91 - Posted by: Silas (M/28/6'/170) at September 3, 2014 7:22 AM

185-195-205-215-225-235-245(1) for a 1 rep max pr

Comment #92 - Posted by: Joey at September 3, 2014 10:16 AM

M/46/5'10"/205

115-135-155-175-165

Comment #93 - Posted by: nutfam at September 4, 2014 5:25 AM

205-225-235-235-235

Comment #94 - Posted by: Brad - M/33/6'3"/225 at September 4, 2014 6:06 AM

205-210-215-225-230PR

185-205-215-225-185 7/8/13

Comment #95 - Posted by: ART/M/45/5'5"/152 at September 4, 2014 7:29 AM

M/35/6'1"/190

185-195-205(Fx1)-185-195

Comment #96 - Posted by: NickName at September 4, 2014 12:04 PM

Front squat 3-3-3-3-3 reps
45-55-65-75-80 kg

Comment #97 - Posted by: Menno at September 5, 2014 4:51 AM

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Comment #98 - Posted by: Jacob Hopes at September 5, 2014 8:08 AM

Did 3 WOD's in one day..
3 X 5 135# Clean and Jerk
3 X 5 95# Snatch
3 X 5 95# Front Squats
Then
50 Weighted Sits
25 PushUps
10 PullUps

Comment #99 - Posted by: dyagg at September 5, 2014 10:38 AM

165. PR is 215?

Comment #100 - Posted by: Xman at September 5, 2014 10:53 AM

Forgot to post....
185
205
225
235
245
255

Comment #101 - Posted by: Dan S m/26/170 at September 6, 2014 2:22 PM

m/40/5'9/184
WU. Done as part of afternoon lifting session. So just did light front squats, squat therapy to WU.
235,235,235,235,245.
Not bad. Good job keeping elbows up, knees out.
From 7/8/13:205,215,225,235,245
See that date for more detail.

Comment #102 - Posted by: jrm at September 7, 2014 6:10 PM

F/44/5'6"/140

85-95-100-105-110

Comment #103 - Posted by: mom to five at September 8, 2014 5:10 AM

185-205-205-205-205

lost a lot on the weight since taking a break to deal with the herniated discs, felt good to start going heavy again, previous pr on this wod was 225

Comment #104 - Posted by: clark at September 8, 2014 5:47 PM

9/10
5 x 135
3 x 165
3 x 185 (mu:1,1)
2 x 185 (mu:1,f-15sec., 1)
3 x 185 (mu:1,1(15sec.))
3 x 185 (mu:1,1(15sec.))

Comment #105 - Posted by: Mike Scott M/48/5'9"/197 at September 11, 2014 10:48 AM

135, 185, 205, 225, 245

Comment #106 - Posted by: Manchild at September 18, 2014 6:24 AM

1 rep pr 235
old 3 rep pr 215

45 x 10
75 x 8
95 x 6
115 x 4
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3(pr)

m/43/5'8/235

Comment #107 - Posted by: phat boi at October 1, 2014 3:03 PM
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