Sunday, September 9, 2012

Monday 9.10.12

Dynamic set up without pins or anchors.

1.  Box Squat
work up to a 1RM - unlike the past few weeks we are going to set this up at 1" below parallel and with 1-2 abmats or foam.

2.  Front Squat
3 x 6

3.  Glute Ham Raises
3 x max reps

4. AMRAP 10:
300m Row
30 Abmat Sit ups

Congrats to Heather for winning the 
CrossFit New England Fire Breather Garage Games this weekend.  

Posted by at

43 comments:

  1. Mark LeeSeptember 9, 2012 at 7:40 PM

    Congratulations HB!

    ReplyDelete
  2. masonSeptember 9, 2012 at 8:05 PM

    That's awesome! Congratulations Heather.

    ReplyDelete
  3. Cheryl NassoSeptember 9, 2012 at 8:17 PM

    Congrats!! Bad ass momma!!

    ReplyDelete
  4. UnknownSeptember 10, 2012 at 4:42 AM

    1. pressed for time with limited equipment, raw squat - 300#

    2. no rack - 185#

    3. good mornings - 185#

    4. UNanchored sit ups - 4 rounds + 300m row.

    ReplyDelete
  5. QuinnSeptember 10, 2012 at 4:56 AM

    1. Only 310#. WTF? I have no idea, just couldn't go higher today...
    2. 245/245/245
    3. 6/6/6
    4. 4rds + 30m

    ReplyDelete
  6. UnknownSeptember 10, 2012 at 7:44 AM

    1. 305# (5# PR)
    2. Nope
    3. Nope
    4. 4 rds + 280m

    ReplyDelete
  7. UnknownSeptember 10, 2012 at 7:45 AM

    Congrats, Heather!

    ReplyDelete
  8. SchreinerSeptember 10, 2012 at 7:51 AM

    Taking a day off for GG recovery, legs are very sore, back at it tomorrow

    ReplyDelete
  9. JonSeptember 10, 2012 at 8:12 AM

    1-
    365 (paralell)

    2-
    185
    205
    225

    3-
    6-6-7

    4-
    3 total + row and 25 sit ups

    ReplyDelete
  10. EugeneSeptember 10, 2012 at 10:01 AM

    Congrats Heather!!

    1. Box Squat - 275# (tweaked back on that lift, hope it's ok)
    2. 185#s across (next time more)
    3. 7/8/5
    4. AMRAP 10: 3 rounds plus 300 meter row (shared rower, would have been in the 4s)

    ReplyDelete
  11. sarah leeSeptember 10, 2012 at 10:25 AM

    Congratulations Heather!!!

    Box squat- 145.
    Front Squat-95,110,120. I looked back in my book at the first week we did these and I did 75, 85, 95. I guess I am getting stronger.

    GHR- 3x8 purple band (did a couple unassisted. Could't last month)

    4 Plus 224 Meters.

    I was feeling weak going into this so it was good to look at my progress so far. Thanks Ben!

    ReplyDelete
  12. UnknownSeptember 10, 2012 at 11:30 AM

    1.) 305, working on firing my glutes
    2.) front squat 185/205/225
    3.) 8/10/10
    4.) 4 Rounds + Row

    ReplyDelete
  13. mcgrailSeptember 10, 2012 at 12:10 PM

    1-
    335# Box; then as reg Back squat to feel the difference...20#PR

    2- Front Squat
    185 x 6
    205 x 6
    245 x 6

    GHR = 3

    4-
    4 Rounds + 140m row

    ReplyDelete
  14. ShermanSeptember 10, 2012 at 12:11 PM

    1. Press-130X6 OTM
    2. Tabata HS hold
    3. Box squat 1" below parallel w/abmat 335# (PR)
    4. Front Squat 3X6 230,230,235
    5. Max GH raises-31,25,25 (this is what I did) http://www.youtube.com/watch?v=FM4fcVP4hHo

    6. AMRAP 10-4rds+80m

    ReplyDelete
  15. ShermanSeptember 10, 2012 at 12:12 PM

    Oh yeah, CONGRATS Heather!!!

    ReplyDelete
  16. UnknownSeptember 10, 2012 at 12:13 PM

    1.295#, 300#fail

    2.205,225,245. Last wk - 185,205,225.

    3.10,10,10 - Modified with Barbell on the ground. Tried to maintain full hip extension throughout with slight push off from the ground. *Hamstrings totally smoked after these. Loved it.

    4.4 rounds + 30 SDHP & 7 AbMat Sit-ups. Subbed 30#SDHP for 300m Row.

    ReplyDelete
  17. JRSeptember 10, 2012 at 1:16 PM

    315# box squats with 1" deficit big difference, back tweeky today
    235x6, 245x6, 255x6
    12,10,10 these are tough for me
    3 rds +300 m row + 5 situps no anchor

    ReplyDelete
  18. Scott WarrenSeptember 10, 2012 at 1:30 PM

    1) 405
    2) 245x3
    3) 10-11-10
    4) 7:35 with regular situps

    ReplyDelete
  19. AnonymousSeptember 10, 2012 at 1:31 PM

    Hey guys, quick question: Sometimes I dont have enough time to finish a workout so I'll do the westside portion and then complete the metcon later in the day. Is that big deal in terms of my results?

    ReplyDelete
  20. Scott WarrenSeptember 10, 2012 at 1:31 PM

    3 rounds, ran out of time

    ReplyDelete
  21. UnknownSeptember 10, 2012 at 1:39 PM

    1: 245 - regular squat #20 PR!!
    3. 95-115-125 - 1 1/4 front squats. Ouch!
    3. 10-10-12 almost rx
    4. 4+ row - yay abs!!!

    ReplyDelete
  22. Shawn McQueenSeptember 10, 2012 at 2:09 PM

    Box squat 1rm=265lb (1" below parallel)


    Front squat 3x6
    1. 205-6
    2. 220-6
    3. 230-6

    Glute Ham raises (3 max sets)

    17/17/12=46 total

    10 min AMRAP:
    300m row
    30 abmat situps

    4 rounds+138m

    ReplyDelete
  23. Derek MohamedSeptember 10, 2012 at 2:35 PM

    Box squat to 2in below parallel, no foam- stopped at 365. Didn't feel great today.

    Fs-275x6, 285x6, 285x5,F

    Did reverse hypers for the first time instead Of gh raises

    Ran out of time for metcon

    ReplyDelete
  24. PJSeptember 10, 2012 at 4:31 PM

    1) 275
    2) 205 all three
    3) did back ext. my ghd is not setup for GHR did 15x3
    4) 4 rds + 75 m

    ReplyDelete
  25. AnonymousSeptember 10, 2012 at 4:36 PM

    1. 355
    2. 245/255/255
    3. Still can't really do one. 3 x 6 with help of superfriend.
    4. 4 rnds + row + 3 sit-ups

    ReplyDelete
  26. AnonymousSeptember 10, 2012 at 4:38 PM

    Oh and big congrats to Heather! Simply B.A.

    ReplyDelete
  27. CappySeptember 10, 2012 at 4:42 PM

    1) 295-only had a parallel box

    2) 175-185-205

    3) 15-16-20

    4) 4 rounds + 250 m row - regular situps

    ReplyDelete
  28. CodySeptember 10, 2012 at 5:10 PM

    1. Back Squat: 235# pr
    2. Front Squat: 3x6 165# across
    3. GHR: 8/10/15
    4. 10 min AMRAP: 4rds + 30 SDHP, and 1 abmat situp. Subbed 65# SDHP for not having a rower.

    M/27/5'4"/138#

    ReplyDelete
  29. masonSeptember 10, 2012 at 5:38 PM

    Box Squat @ 125
    Front Squat @ 105
    4 Rounds
    difficulty with ghr. Worked with red band

    ReplyDelete
  30. Cheryl NassoSeptember 10, 2012 at 6:06 PM

    1.stopped at 215... Felt like I was starting to buckle in my core ... I also widened my feet a little .. Something just didn't feel on point with these
    2. 175 across
    3. 25/25/20 holy hamstrings!
    4.4 rounds even ... Worked on spm ; chest to knees on sit ups

    ReplyDelete
  31. Amy KbaumSeptember 10, 2012 at 6:44 PM

    1. 165
    2. 105/120/135
    3. 20/10 w/ 15lb/10 w/ 15lb
    4. 4rds + 130m

    ReplyDelete
  32. AnonymousSeptember 10, 2012 at 9:07 PM

    Box Squat- 355 hammy was a little tweaks so I didn't push it.
    FS- 205, 215, 225

    WOD- 3 rds. + row + 10 SU

    ReplyDelete
  33. JuliusSeptember 10, 2012 at 11:46 PM

    1. 225 (I think box was too low - felt much harder than usual)
    2. 176/200/200
    3. 10/8/7
    4. 4 rds + 380m

    ReplyDelete
  34. JennSSeptember 11, 2012 at 5:42 AM

    Box Squat: 160
    Front Squat: 95, 115, 115
    No time for WOD or GHR. (Worked out solo and locally today, no GHD set up or anything like it).

    ReplyDelete
  35. CFBYGerrySeptember 11, 2012 at 11:23 AM

    Box squat: 345# (~2-3 in. Below parallel)
    Front squat: 265x6, 3 rounds
    GHR: 3x6
    10 min amrap: 4 rds + 19 ab mat situps

    ReplyDelete
  36. Zak Lord September 11, 2012 at 6:05 PM

    Box squat up to 375 no PR but an inch or two lower
    Front squat 3x6 225-245-255 felt good
    GHR 3 sets of more practice than reps
    10 min AMRAP - 4 rds even, situps very slow

    ReplyDelete
  37. Britt ArbanasSeptember 11, 2012 at 7:16 PM

    1. #185
    2. 6 @ #105 X 3
    3. 14/12/11
    4. Doing an online canadian ladies comp this week, so i subbed the wod for one of those.
    2 R for time
    1000M row
    30 air squats
    15 burpees onto plate
    12:57

    ReplyDelete
  38. RyanSeptember 11, 2012 at 9:07 PM

    1. 300#
    2. 215, 220, 225
    3. 15, 17, 20 25#vest ghd hip ext.
    4. 5 Rounds as rx'd

    ReplyDelete
  39. TadpoleSeptember 13, 2012 at 2:44 AM

    1. 340#
    2. 235/235/250
    3. 6/6/6
    4. 3 rds + 300 m/21 situps Rxd

    ReplyDelete
  40. Dr.HewittSeptember 13, 2012 at 1:33 PM

    1. Box squat below parallel w/ foam- 330#
    2. Ft squat 235x6, 255x6, 265x6
    3. GHR max reps: 6/6/5
    4. worked on Snatch up to 195#, pwr clean & J up to 245# instead of AMRAP

    ReplyDelete
  41. AnonymousOctober 15, 2012 at 11:06 AM

    1) Box Squat (1" below parallel) - 175#, 190(f)
    2) FS - 175#, 185#, & 195# x6 (PR)
    3) GHR - 3x8 (still getting used to these, but getting better)
    4) Metcon as rx'd - 4 rounds +170m row

    ReplyDelete
  42. DannyBostwickMarch 21, 2013 at 11:06 AM

    1. 305
    2. 185, 215, 235 (f) 2x3
    3. 20,21,20
    4. 4 + 200m row

    ReplyDelete
  43. Darkwing DuckMay 6, 2013 at 5:02 PM

    1. 335p
    2. 200p across the board (can go slightly heavier next time)
    3. pass
    4. 4 + 100m row

    ReplyDelete

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