Sunday, August 12, 2012

Monday 8.13.12


1.  Box Squat
Work up to a 1 rep max - Box should be at parallel.  The points of performance mimic the box squat jumps we did on Friday.  

2.  Front Squats
3 x 6

3.  Romanian Dead Lifts
3 x 8

4.  5 RFT:
10 Pistols (5/side)
15 GHD Sit ups
200m Run
1 minute rest between rounds.

5.  Split Practice
4 mins/side
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62 comments:

  1. UnknownAugust 12, 2012 at 7:26 PM

    1. 120kg
    2. 90-95-92.5kg
    3. 90kg across
    4. 11:06
    5. Check

    ReplyDelete
  2. QuinnAugust 13, 2012 at 3:16 AM

    1. 365lbs
    2. 225/235/245
    3. 135/175/205 Never done these until the other day. Technique before weight. Got it now.
    4. 13:54
    5. Done. Love walking funny after this.

    ReplyDelete
  3. SchreinerAugust 13, 2012 at 4:08 AM

    1.345
    2.205, 215, 225, 235
    3. 225 across
    4. 14:55 (10:55 minus the rest periods)
    5. Done

    ReplyDelete
  4. Scott WarrenAugust 13, 2012 at 4:18 AM

    Box squat -385
    2. Front squat - 205-205-225
    3. Rom deads - 205-205-225
    4: 5 rft- 1:53,1;50,1:50,1:47,1:49 run on treadmill
    5. Splits

    ReplyDelete
  5. DBellAugust 13, 2012 at 5:18 AM

    1. 1RM Box Squat - 245#
    2. Front Squat - 175#/185#/195#
    3. RDL - 185#/205#/205#
    4. 13:40
    5. check

    ReplyDelete
  6. UnknownAugust 13, 2012 at 6:49 AM

    Box Squat 205
    Watering Hole 15:30rx
    3X6 Front Squats 155#
    Romanian Deads 3X8 195#
    Split Practice - 8 min.

    ReplyDelete
  7. RapAugust 13, 2012 at 6:53 AM

    1RM Box Squat: 295
    WOD: 14:01 rx
    Front Squat: 185 195 205
    RDL: 225 across
    Splits: yep

    ReplyDelete
  8. Craig B.August 13, 2012 at 8:05 AM

    1RM Box Squat: 295
    WOD: 14:39 rx
    Front Squat: 225,225,235(? Depth on 2)
    RDL: 245,265,265
    Splits: yep

    ReplyDelete
  9. ShoshenqAugust 13, 2012 at 8:05 AM

    275 on box squats. Got weirded out by the squat rack sitting on the box.
    155,165,185 on fronts. New 6 rm
    205,225,245 on rdls
    Timer got messed up on the metcon. Had to row instead but was averaging 2:30 per round for last 4 rounds.
    No time for splits.

    ReplyDelete
  10. Derek MohamedAugust 13, 2012 at 8:16 AM

    1.375 more in the tank
    2. 275 across
    3. 275, 295, 315
    4. 14:13 not fast but first time rx pistols with running shoes. Slow but making progress with rom

    ReplyDelete
    Replies
    1. Derek MohamedAugust 13, 2012 at 8:17 AM

      5. Check

      Delete
    2. Bubba HagoodAugust 13, 2012 at 9:18 AM

      D, Classic Type A - how is it going mixing up the colors on the plates?

      Delete
    3. Derek MohamedAugust 13, 2012 at 4:51 PM

      You mean like plates that don't match on each side?? That's just ridiculous. Come on Bubba- I know you're kidding. That not what you meant, right? Right???? Right????

      Delete
  11. Heather Keenan BergeronAugust 13, 2012 at 8:25 AM

    1. 1RM Box Squat 255#
    2. WOD: scaled more and more every round, but finished at 10:35
    3. FS 3x8: 165, 170, 175
    4. RDL 3x8: 163, 173, 173
    5. Splits: check

    ReplyDelete
  12. Mike McDAugust 13, 2012 at 8:35 AM

    1. Box Squat: 315#
    2. Front Squats: 225,235,240*5
    3. Romanian Dead Lifts: 185 across
    4. 5 RFT: 12:29 ish Rx, clock got reset
    5. Split Practice

    ReplyDelete
  13. Joshua DickeyAugust 13, 2012 at 8:35 AM

    1. 1 RM box squat - 305# s
    2. Front squat - 165, 185, 195, 215#s
    3. RDL- 225 on all sets
    4. RAN OUT IF TIME. Hope to make it up tonight

    ReplyDelete
  14. EugeneAugust 13, 2012 at 8:44 AM

    1. Box Squat: 275#
    2. Front Squats: 185# across
    3. Romanian Dead Lifts: 185 across
    4. WOD: 12:49 Rx
    5. Split Practice TBD


    ReplyDelete
  15. UnknownAugust 13, 2012 at 8:54 AM

    some days i punch goats. some days, they punch me.

    1. 1RM box squat - 255# + chains
    2. front squat - 185# across
    3. RDL - 205# across
    4. FML - subbed med ball sit ups for GHD, worked progressions for pistols and just generally sucked shit.
    5. inflexibility, huzzah!

    ReplyDelete
  16. UnknownAugust 13, 2012 at 9:17 AM

    1. Box Squat, 335
    2. Did metcon in CFNE Class, 13:50 - pistols need work
    3. FS, 245 x 6,6,5
    4. RDL, 8x225, 245, 245
    5. Splits, this afternoon

    ReplyDelete
    Replies
    1. Craig B.August 13, 2012 at 9:55 AM

      You did:
      RDL, 8x245, 8x265, 8x265

      Strong work Ben!!

      Delete
    2. UnknownAugust 13, 2012 at 10:39 AM

      Oh yeah, thats right. Thanks Craig.

      Delete
  17. Bubba HagoodAugust 13, 2012 at 9:24 AM

    1. Box Squat, 325 - ran out of time in class - 325 was fast, 335 will be very doable
    2. Did metcon in CFNE Class, 13:10 - pistols need work, subbed 40 DU for run
    3. FS, 235 across
    4. RDL, 8x245, 8x265, 8x265 - grip limited - need to get wraps
    5. Splits - really don't like these - not getting easier

    Generally feeling stronger this week.

    ReplyDelete
  18. davidcurran234August 13, 2012 at 9:31 AM

    Box sq: 245#
    FS: 185# across
    RDL: 145/165/185(still getting used to these)
    Metcon: 13:05 Rx
    Splits: check

    ReplyDelete
  19. sarah leeAugust 13, 2012 at 10:06 AM

    1. Box Squat- 175
    2. Front Squat- 95,105,105
    3. RDL-135,145,155
    4. 15:24- need a box or ring for support still:(
    5. Done

    ReplyDelete
  20. sarah leeAugust 13, 2012 at 10:13 AM

    I have a question. Is it normal for our box squat to be more or less than our back squat? Thanks to anyone that can help.

    ReplyDelete
    Replies
    1. UnknownAugust 13, 2012 at 10:43 AM

      If you are doing them correctly you will most likely be below your normal "Free" Back Squat. In a normal back squat you have the advantage of the stretch reflex at the bottom and the added use of the quads.
      In a Box Squat there is a deliberate pause and 'de-loading" at the bottom, essentially forcing you to start from a "stopped" position. Additionally, your knee should be behind your ankle at the bottom forcing you to overcompensate with your hammies and posterior chain.
      You can still be close to your "free" 1rm BS, but you your are over, you might want to check your technique.

      Delete
    2. sarah leeAugust 13, 2012 at 11:00 AM

      I was over which means my tequnique wasn't right or it means I'm getting HA-UUUUGE! Thanks Ben.

      Delete
  21. UnknownAugust 13, 2012 at 10:18 AM

    Out of order today:
    1. Box Squat: 175#
    2. WOD: 18:08 rx
    3. RDL- 185# across
    4. Front Squat: 125#
    5. Splits check

    ReplyDelete
  22. DaveAugust 13, 2012 at 10:35 AM

    Box squat 305
    Front squat 205,215,225
    Rdl 225,245,265
    WOD 13:07 rx
    Splits check

    ReplyDelete
  23. AnonymousAugust 13, 2012 at 10:43 AM

    Box Squat- 355

    Pistol practice off a 30" box 3 x 5 each side

    RDL's 155 Just worked on explosiveness instead of weight

    Skipped WOD and splits due to time. I might be able to make it up later. I'm feeling a little under recovered as it is so if I don't, maybe it's for the best.

    ReplyDelete
  24. AnonymousAugust 13, 2012 at 11:27 AM

    1. 325
    2. 225 across (6, 4, 5)
    3. 225, 245, 245
    4. 13:37
    5. Will do later. Ran out of time.

    ReplyDelete
  25. UnknownAugust 13, 2012 at 11:56 AM

    1. box squat freaked me out a little so under performed i believe
    275
    2. 135, 155, 170
    3. postier chain was meh today so went lighter
    145, 175, 195
    4. 9:45 not including 1min rest
    5. yay strechs

    ReplyDelete
  26. CFBYGerryAugust 13, 2012 at 12:27 PM

    1. Box: 385
    2. Front: 225, 255, 285 (5 rep PR)
    3. RDL: 225, 275, 305
    4. 5 RFT: 11:28 total (7:28 of work)
    5. Done

    ReplyDelete
  27. Shawn McQueenAugust 13, 2012 at 1:13 PM

    1. 1 rep max Box Squats 335lb

    2. Couldn't front squat knee pain was just too much so I subbed a 400m Sled drag at 115lb. Fun stuff.

    3. Romanian Deadlift 3x8

    All sets at 215lb

    4. 5 rounds for time:
    10 reverse hypers (20lb)
    15 GHD Situps
    200m run
    1 min rest

    Rd 1: 2:03
    Rd 2: 1:56
    Rd 3: 1:56
    Rd 4: 1:54
    Rd 5: 1:43

    *subbed reverse hypers due to knee pain in pistol/squat

    5. Splits-check

    ReplyDelete
  28. Steve HooverAugust 13, 2012 at 1:37 PM

    1. 1 rep max box squat 485#
    2. 3 X 6 FS 295#
    3. 3 X 8 RDL 325#
    4. Metcon
    Rnd 1: 1:31
    Rnd 2: 1:34
    Rnd 3: 1:41
    Rnd 4: 1:55
    Rnd 5: 1:46
    5. Splits-DONE

    ReplyDelete
  29. UnknownAugust 13, 2012 at 1:44 PM

    1. Box 225 (time constraints; could have done more)

    2. Front 135, 205, 235

    3. RDL 135, 225, 225

    4. WOD 17:59 (used pole for pistols)

    5. Split Check

    ReplyDelete
  30. UnknownAugust 13, 2012 at 1:44 PM

    1. Box squat - 155 - still being careful with my back!!!
    2. FS - 95, 105, 105
    3. RDL - Skipped
    4. 15:41 - subbed GHD for weighted situps - getting closer to getting pistols!
    5. Splits - done

    ReplyDelete
  31. Joe KoniecznyAugust 13, 2012 at 1:46 PM

    1. 365
    2. 275, 315, 335 (failed on #5)
    3. 335
    4. 12:15 rx
    5. Check

    ReplyDelete
  32. AnonymousAugust 13, 2012 at 1:46 PM

    1. 315# Box Squat
    2. Front Squat 155, 185, 225
    3. RDL 3x8. 225, 245, 265
    4. 14:58 total time. Rounds: 2:00, 2:15, 2:14, 2:12, 2:17
    Note: still don't have the mobility to do pistols so did low as possible SL Squats on a box. Also, rowed instead of run due to no accessible running route.
    5. Will do tonight.

    ReplyDelete
  33. UnknownAugust 13, 2012 at 1:48 PM

    1. #225 Woop!
    2. FS - 135-145-145 -I despise FS... Thank you for making me do them
    3. RDL- 135-145-145
    4. 16:35 rx slow but steady!
    5. Done.

    ReplyDelete
  34. UnknownAugust 13, 2012 at 3:12 PM

    1. 405
    2. 205-205-215
    3. 225-245-265 Underestimated, should have started higher
    4. 14:58 rx... gotta work on speed with pistols now
    5. Check!

    ReplyDelete
  35. Rudy KAugust 13, 2012 at 3:44 PM

    1. 415...maybe a little bit more in me...knees were tracking in a little bit
    2. 80-100-118kg
    3.80-109-118
    4. 10:02 Calculated without rest included
    5.check

    ReplyDelete
  36. JennSAugust 13, 2012 at 4:09 PM

    1. Box back squats: 185
    2. Front squats: 105
    3. RDL: 135
    4. WOD: 13:43, subbed back extensions for ghd sit ups.
    5. Splits: check.

    ReplyDelete
  37. Chris NeebAugust 13, 2012 at 5:10 PM

    1. Box back squats: Couldn't figure how to do in home gym
    2. Front squats: 155, 165, 175
    3. RDL: 225 across
    4. WOD: 13:45, subbed row for run.
    5. Splits: check.

    ReplyDelete
  38. KathrynAugust 13, 2012 at 5:22 PM

    1. Box back squats: 180
    2. Front Squats: 115
    3. RDL 145/155/155
    4. WOD subbed 1 min. planks for GHDs. Got thru 4 rounds then ran out of time. 11:59.
    5. Ran out of time. Will do tonight or tomorrow.

    ReplyDelete
  39. PatSAugust 13, 2012 at 5:26 PM

    Box squat 375
    Front squat 245, 245, 235
    RDL 185, 205, 225
    WOD 13:00
    Split practice sucked

    ReplyDelete
  40. CodyAugust 13, 2012 at 5:31 PM

    1. Box Back Squat: 265 (I'm short and the lowest side of the box was just barely above parallel for me. I need to find something better for these next time.)
    2. Front Squats: 155, 165, 175
    3. RDL: 185, 205, 225
    4. 5RFT: 10:21 not including 1 min rest between rounds. Modified pistols by using a gymnastics ring for balance. Major goat for me.
    5. Split Practice: Done...seems to be working.

    This morning's wod was 8rft of 5 75# sandbag clean and presses and 200m sprint done alongside 2009 games competitor Michelle Benedict of CrossFit Fort Bragg. Awesome day of training!!

    M/27/5'4"/135#

    ReplyDelete
  41. UnknownAugust 13, 2012 at 5:55 PM

    1. 295#
    2. 215# 6/5/5
    3. 305 x 8
    4. 13:23 Rx
    5. Complete

    ReplyDelete
  42. UnknownAugust 13, 2012 at 7:40 PM

    1. 250 Ran out of time
    2. 155# 8/8/8 forgot this was sets of 6
    3. 185 8/8/8
    4. 14:30 Rx back ups at ghd station
    5. Yippee

    ReplyDelete
  43. AnonymousAugust 13, 2012 at 9:59 PM

    1.) 265#
    2.) 135# across. (lots of pain in injured wrist)
    3.) 185# x8, 205# x8, 205# x8
    4.) 18:32 (1/2" band assist pistols)
    5.) done

    ReplyDelete
  44. RyanAugust 13, 2012 at 10:33 PM

    1)325 box at parallel. Failed it once then got it, hell yeah.
    2)205 across
    3) 185 accross
    4) 15:22. Got pistols back. RX'd YES
    5) done

    ReplyDelete
  45. RyanAugust 13, 2012 at 10:38 PM

    Forgot to put Saturday's up and committed to posting every wod so no slacking so here it is. Had to do this Monday a few hours before Monday wod due to travel this weekend.
    Dips (start with 25#db)
    3-3-5
    3-3-3
    3-3-dead
    Pullups (start with 25#db)
    3-3-8
    3-3-8
    3-3-1
    Push Press
    135 (4)
    3rnd of 115x8
    BP shoulders. Check

    ReplyDelete
  46. Britt ArbanasAugust 13, 2012 at 11:32 PM

    Box squat #175
    RDL #135, maybe went too light? but first time doing it, no coaching.
    Front Squats #105 across
    5 RFT 17:09 w/rests

    ReplyDelete
  47. Mark LeeAugust 14, 2012 at 4:53 AM

    1.275-first time doing max box squat
    2.FS 215 across
    3.275 only 2 sets
    4.17:01 Rowed instead of running and used a 15 pound weight as a balast-shin getting x-ray today
    5.yes and I like the dentist more

    ReplyDelete
  48. mcgrailAugust 14, 2012 at 4:55 AM

    Box 295
    RDL 235 across
    FS 215 across
    5 RFT 17:07. Band assist on pistols

    ReplyDelete
  49. Dr.HewittAugust 14, 2012 at 4:08 PM

    1. Box Squat 1 Rm 345#
    2. Ft. squat x6 reps 215# across
    3. RDL 245-275-275x 8
    4. WOD 13:57
    5. done

    ReplyDelete
  50. Amy KbaumAugust 14, 2012 at 5:57 PM

    1. Box Sq 145 (think my box might have been too low?
    2. FS - 75/95/115
    3. RDL - 125/155/185
    4. 15:55 RX
    5. Done

    ReplyDelete
  51. AnonymousSeptember 12, 2012 at 2:52 AM

    1. Box Squat (275#)
    2. FS (175#)
    2. RDL (135#)
    4. As Rx'd (13:45), (9:45 minus rest periods)

    ReplyDelete
  52. DannyBostwickMarch 21, 2013 at 7:42 AM

    Rest. Still really smoked from competition.

    ReplyDelete
  53. jgrayutkMay 20, 2013 at 9:32 AM

    1. Box squat - 385, just below parallel
    2. FS - 205, 225, 225
    3. RDL - 225 across
    4. 14:30, GHD and run was garbage.
    5. Splits - done

    ReplyDelete

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