175-185-205-210-220-ran out of time for 1’s until hours later and then just did 225 EMOM for 5 minutes. Stuff felt heavy today. Didn’t run. Walked 4 miles to get my mom to exercise instead.
179/41/69”
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Morgan Greene
November 6th, 2020 at 8:36 pm
Commented on: 201016
205-225-245-260-275-285-295-305-315(f)
6:22 mile
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Kevin Miller
November 6th, 2020 at 12:17 am
Commented on: 201016
M/47/67”/180
5x155
5x165
3x175
3x185
3x205
1x215
1x220
1x235
1x240
255 failed
1x240
I didn’t have 5# to make smaller increases
8:37 mile with mild cramping in my calves the first half.
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Giuseppe Petrillo
November 2nd, 2020 at 6:58 pm
Commented on: 201016
3x8 80 kg
1mile 6:22
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Ralph Keeley
October 24th, 2020 at 5:07 am
Commented on: 201016
M/34/6'/175#
x5: 185/205
x3: 225/255/280 (5# PR)
x1: 310 (5#PR), 275/275/235/235
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Eugenio Gonzalez
October 23rd, 2020 at 9:22 am
Commented on: 201016
Weight was static at 40lb, the mile was 7 min
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Michael Arko
October 21st, 2020 at 3:34 pm
Commented on: 201016
Completed this today, Wednesday 10/21:
Weights in pounds:
5x 95-110
3x 125-135-145
1x 150-155-160-165-170
I finally got a (cheap) rack this weekend! I worked alone but, with a spotting partner, I easily could have exceeded 170. Next time, that's the plan.
1 mile run: 8:03
Total run: 2.23mi in 18:35
Geez I'm slowing down. 2 years ago, I ran a mile in 6.5-7. Now it's 8??!!! Granted, this was after the FS and yesterday's weighted lunges, but still...
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Benjamin Schill
October 20th, 2020 at 1:30 pm
Commented on: 201016
M/43/6’3”/215
225/6:27
prev: 39 y.o.: 235/6:13
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Nathanael Akin
October 19th, 2020 at 6:32 pm
Commented on: 201016
135-145-155-165-175-205-220-215-205
6:02 1-mile run. PR within the last year has been 5:57, so I feel like I could break that soon!
No rack! So squat clean into the # of front squats. 65-75-85-95-105-115-125-135-135 Ran out of plates. But 155 is my heaviest power clean, so I’m ok with that! 7:53 mile run. Got a terrible side stitch though!
1 mile Run - 9:34 (i'm not a runner, but I could have gone faster)
M/48/5'5"/190
https://youtu.be/EEke-pp9dN8
(edited)
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Nicole Deaver
October 16th, 2020 at 7:14 pm
Commented on: 201016
Front squats
10-65#
10-95#
10-105#
5-115#
Mile: 8:41 - not my fastest but not my slowest either.
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Shaun Stapleton
October 16th, 2020 at 7:04 pm
Commented on: 201016
135-185-225-245-255-275-295
Back started to round at 295 so I stopped.
1 mile: 7:02
35/195/5’9/M
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Tripp Starling
October 16th, 2020 at 5:21 pm
Commented on: 201016
85(5)- 105(5)- 125(3)- 135(3)- 145(3) -155(1)- 160(1)- 165(1) - didn't do last two sets
Mile 6:23
Jackie:
35-45-55-65-65-70-75-80-85
Mile 9:59 PR!
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Coastie Nick
October 16th, 2020 at 3:32 pm
Commented on: 201016
Rx’d
135-155-175-195-205-225-235-245-255-260(PR)
7:21
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Charles Meyers
October 16th, 2020 at 2:00 pm
Commented on: 201016
Front squat 5-5-3-3-3-1-1-1-1-1 reps 115-135-145-155-165-180-205-222.5-235
Run 1 mile11:20 Assault Air Runner
(edited)
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Randy Crooker
October 16th, 2020 at 1:07 pm
Commented on: 201016
2 x 5: 125, 135lbs
3 x 3: 145, 150, 155lbs
5 x 1: 165, 170, 185, 190, 195lbs(pr)
1 mile: 7:16
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David Williams
October 16th, 2020 at 1:06 pm
Commented on: 201016
M/36/170lb/5’7”
135x5
155x5
175x3
185x3
195x3
205x1
215x1
220x1
225x1
Out if time for run, will get a 5k in later today
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Marty Pochop
October 16th, 2020 at 11:45 am
Commented on: 201016
Been doing the .com workouts for quite a bit but finally got singed up to comment.
FS:
Sets of 5: 135 & 155 lbs
Sets of 3: 175, 185, & 195 lbs
Sets of 1: 205, 215, 225, 230, & 235 lbs
Run: 7:57
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Mike Andridge
October 16th, 2020 at 11:25 am
Commented on: 201016
rx
95/95
115/115/115
130/140/150/160/160
into
1 mile run
11:14
m/50/175
Turned into a "practice day" real quick:)
Run was slow, but no calf pain
compare to
worked up to FS pr of 200#
1 mile run @ 10:30
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Lincoln Kerger
October 16th, 2020 at 10:39 am
Commented on: 201016
Practice’ish day? Treated it kinda like a ‘find my 5’ sort of thing doing 5-10 reps per set. Started at 95# and increased in 10# increments until 165#. Stopped there only because I was running out of time this morning.
1 mile in 7:21. Slow for me but those FS definitely had an impact.
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Stacey Thompkins
October 16th, 2020 at 9:47 am
Commented on: 201016
M/46/6'2"/185#
DB goblet squats rep scheme as rx'd
95/105
115/120/125
135/140/150/155/158#
100 cal AB
6:44
(edited)
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Gang Zhou
October 16th, 2020 at 8:30 am
Commented on: 201016
Front squat : 185#-195#-205#-225#-225#-245#-255#-265#-275#-275#
Row 2000m 7:10
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QiHui Xing
October 16th, 2020 at 8:12 am
Commented on: 201016
175cm/75kg/29age.
Front squat : 90-95-100-105-110-115-120-125-130-x135KG.
Front squat - squatting with heavy weight and an extra demand on upright torso (which requires more ankle and hip stability and ROM)
Run - monostructural movement that can let you maintain an uncomfortably fast pace throughout, also with an added fatigue factor built in beforehand (squats)
WHAT ABOUT THE FORMAT
Box says it all in the video
TECHNIQUE SCALE
Pick one
CONSISTENCY SCALE
10 rounds for time of:
200-meter run
Front squat (low number if heavy, high number if light)
INTENSITY SCALE
Pick one
MY STUFF
Not a proud day of training for me. Ran a 5:36 mile cold then did two or three sets of 5 front squats at 135 and called it a day. I let my lack of desire to work out get the best of me.
GENERAL FEAR LEVEL: 8
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Lincoln Kerger
October 16th, 2020 at 10:42 am
Um, 5:36 is moving. You still got out there and did something. That’s the most important thing. We all have those days where we just don’t feel like training.
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Chris Sinagoga
October 16th, 2020 at 4:21 pm
Just checking the box. As weird as it sounds I actually thought of your comment after I finished my mile yesterday - the comment from the 800/25/15 workout about how it felt like you were going faster than you actually were.
Comments on 201016
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