## Friday, August 21, 2009

### Friday, August 21, 2009

for time:
5x shoulder press @ body weight
10x overhead squat @ body weight
15x front squat @ body weight

If performing this workout below prescription, it requires use of the general formula below—yes, math:

• [(body weight x number of reps in exercise) / (weight you plan to use in this exercise)] = repetitions to be completed

In other words, you need to shoulder press the heaviest possible load as many repetitions as necessary to equal 5x your body weight, overhead squat the heaviest possible load as many repetitions as necessary to equal 10x your body weight and front squat the heaviest possible load as many repetitions as necessary to equal 15x your body weight.

For example, if Jack Athlete weighs 200 pounds, cannot shoulder press his weight, but can shoulder press 100 pounds, he would press 100 pounds 10 times (200 x 5 = 100 x 10). If he cannot overhead squat his body weight, but can overhead squat 125 pounds, he would overhead squat 125 pounds 16 times (200 x 10 = 125 x 16). If he can front squat his body weight, he changes nothing, and front squats 200 pounds 15 times (200 x 15 = 200 x 15).

You must complete this calculation for each of the three lifts after the warm-up, but before the workout begins. A different weight may be used for each lift. Transition quickly if you plan on switching weights. Scores will be calculated as the total time of workout, the weight of each exercise (as a percentage of your body weight—the heavier the better) and the number of repetitions completed for each exercise.

This workout is scored by the time, load(s) and scheme.

Compare results to April 20, 2009.

1.

Today’s work out embodies all the reasons I belong to this gym. The exercises are all ones that are new and difficult for me. If I were trying to perform this WOD on my own, I would probably have given up. However, Rebekka and Melody acted as though that weren’t option. Without their conviction that I could do this, I would never have gotten through the overhead squats. Rebekka even came up with an approach that helped me perform better. (“Think about trying to pull the bar apart.”)

Thank you Melody and Rebekka for your help today. I am proud I made it through. I wouldn’t have without you.

Also, one of the strengths of all the coaches is your ability to try different descriptions when one approach doesn’t elicit the right response. I know I will hear “Push your knees out” and “Keep upright” at some point during any squatting session. However, Rebekka’s substition of the concept about pulling the bar apart, instead of focussing on shrugging, gave me the image I needed to perform better.

•

Great job today, Amy!

2.

Team,

We’re going to try something new—just this once. Next week, we’re running two benchmark workouts: “Fight Gone Bad!” and a 2000m row trial. “Fight Gone Bad!” will happen Tuesday and the trial on Thursday.

We would really like to see everyone for these events, because as CrossFit-ters, they are important benchmarks. This is our primary motivation for the advanced notice. Having said that, we don’t recommend changing your schedules on the surrounding days—the programming will take care of itself, and you.

Thank you for another great week. We just can’t say it enough.

John

3.

–Scores–
Kris C.: 7:50 (13x sp @ 45-lbs., 25x ohs @ 45-lbs., 23x fs @ 75-lbs.)
Tamra F.: 18:36 (13x sp @ 65-lbs., 47x single-arm ohs @ 35-lbs., 26x fs @ 95-lbs.)
Samir M.: 21:07 (12x sp @ 85-lbs., 44x ohs @ 45-lbs., 32x fs @ 95-lbs.)
Amy D.: 25:39 (10x sp @ 65-lbs., 38x ohs @ 33-lbs., 26x fs @ 75-lbs.)
Neil A.: 16:00 (10x sp @ 95-lbs., 20x ohs @ 95-lbs., 20x fs @ 135-lbs.)
John S.: 16:37 (10x sp @ 95-lbs., 20x ohs @ 95-lbs., 18x fs @ 155-lbs.)
Rob K.: 12:39 (9x sp @ 95-lbs, 18x ohs @ 95-lbs., 22x fs @ 115-lbs.)
Mike S.: 9:07 (7x sp @ 125-lbs., 14x ohs @ 115-lbs., rest as rx’d)
Caitlin F.: 13:46 (14x sp @ 55-lbs., 33x ohs @ 45-lbs., 29x fs @ 75-lbs.)
David O.: 13:31 (10x sp @ 95-lbs., 20x ohs @ 95-lbs., 19x fs @ 155-lbs.)
Ivy F.: 12:57 (13x sp @ 75-lbs., 20x ohs @ 85-lbs., 23x fs @ 115-lbs.)
Jessica H.: 11:53 (19x single-arm sp @ 15-lbs., 37x single-arm ohs @ 15-lbs., 20x fs @ 85-lbs.)
John C.: 20:13 (17x sp @ 75-lbs., 50x pvc ohs, 75x fs @ 35-lbs.)
Jeff W.: 33:28 (10x sp @ 95-lbs., 25x ohs @ 75-lbs., 25x ohs @ 115-lbs.)
Roselena R.: 10:29 (13x sp @ 65-lbs., 26x ohs @ 65-lbs., 23x fs @ 105-lbs.)
Sidra C.: 19:08 (12x sp @ 65-lbs., 47x ohs @ 33-lbs., 36x fs @ 65-lbs.)
Jenn J.: 17:02 (13x sp @ 55-lbs., 43x ohs @ 33-lbs., 28x fs @ 75-lbs.)
Charles H.: 11:49 (10x sp @ 95-lbs., 39x ohs @ 45-lbs., 20x fs @ 135-lbs.)
Dennis D.: 8:48 (9x sp @ 95-lbs., 17x fs @ 95-lbs., 18x bs @ 135-lbs.; sub: front squat, back squat)
Dave R.: 4:21 (7x sp @ 135-lbs., 12x ohs @ 155-lbs., 15x fs @ 180-lbs.)
Josh Mc.: 4:26 (6x sp @ 135-lbs., rest as rx’d)
Glenn C.: 8:49 (11x sp @ 85-lbs., 42x ohs @ 45-lbs., 34x fs @ 85-lbs.)

•

Hey Coach,

For the record I did 19 Front squats at 155. Looks like you have me down for 10 instead.

702

P.S. I am looking forward to next week! Thanks for the headsup.

4.

That workout really amped me up. I actually started doing a bit better and more consistant after I shook the “grrr” out and calmed down.

Way to stick with it Amy. You rock!