front squat (max attempt)
3-3-3-3-3
Compare results to October 17, 2009.
then, five rounds; rest amply between rounds:
max āLā pull-up
max ring dip
This workout is scored by the number of repetitions completed of each exercise from all five rounds.
Compare results to February 8, 2010.
All: the “tough mudder” race has filled up. But they are running a waitlist, so you still may be able to get in. Here it is:
http://www.surveymonkey.com/s/7QZ2DRR
–Scores–
Borja G.: 175-185-190-195-200x-lbs., 15, 16 (sub: “N” pull-up)
Alex M.: 165-170-175-180-185x-lbs., 18, 21
Glenn C.: 175-185-195x-190-195-lbs., 3, 6 (sub: “N” pull-up)
Erez Y.: 165-170-175-180-x-lbs., 47, 33
Mike D.: 160-165-170-175-180x-lbs., 12, 17 (sub: “N” pull-up)
Kim H.: 135x-145x-135x-125-125-lbs., š (sub: strict bodyrow, pushup)
Ralph A.: 165-170-175-180-185-lbs., 21 (sub: “N” hold)
Tamra F.: 135-140-145-150x-x-lbs. (sub: “N” hold, 5x ring dip negatives)
Derek B.: 135-135-135-135-135-lbs., 18 (sub: “N” hold)
Erin K.: 155-165-175-180x-x-lbs., 14, 10 (sub: “N” pull-up)
Samir M.: 125-125-125-125-125-lbs. (sub: “N” hold, 5x jump support)
Bill M.: 115-115-115-115-115-lbs.; 12 (sub: “N” hold)
Ted K. 75-85-85-90x-90x-lbs., 14, 19 (sub: “N” pull-up)
Amy D.: 80-85-90-95-100x-lbs.; š (sub: strict bodyrow, pushup)
Kristie K.: 85-95-95-95-95-lbs. (sub: “N” hold, 5x jump support)
Beth F.: 65-75-75-75-75-lbs. (sub: “N” hold, 5x jump support)
Kris C.: 115-120-125x-125x-x-lbs., 12 (sub: “N” hold)
Sean M.: 245-255x-255x-250-x-lbs., 12, 10 (sub: “N” pull-up)
Jeremy N.: 245-255x-x-x-x-lbs., 12, 18
David O.: 205-205-215-220x-x-lbs., 30, 35
Neil A.: 205-210x-210-215x-x-lbs., 20, 24 (sub: “N” pull-up)
Rob K.: 175-185x-180-185x-x-lbs., 45, 37
Ivy F.: 165-170-175x-175-180x-lbs. (sub: “N” hold, 5x jump support)
Stuart W.: 135-140-145-150-155x-lbs., 7, 20 (sub: “N” pull-up)
Josh M.: 145-150-155-155-160x-lbs., 39, 32
Sidra C.: 145x-145-155-160x-160x-lbs., 9, 6 (sub: “N” pull-up)
Jessica H.: 115-120x-120x-x-x-lbs., 16, 21
Ravi S.: 145-150-155x-x-x-lbs., 20, 13 (sub: “N” pull-up)
Joe P.: 265-275x-275-275x-x-lbs., 16, 48
Jeff W.: 175-185x-185-190-195x-lbs., 19, 11
Roselena R.: 145-150-155x-x-x-lbs., 8 (sub: “N” pull-up, 5x ring dip negatives)
Bill G.: 125-135-145-145-145-lbs., 22, 19 (sub: “N” pull-up)
Johnny A.: 105-105-105-105-105-lbs. (sub: “N” hold, 5x jump support)
Kevin C.:125-135-145-145-145-lbs., 10 (sub: “N” pull-up, 5x jump support)
David S.: 115-125-135-135-135-lbs., 17 (sub: “N” hold)
Christine S.: 85-85-85-85-85-lbs., 17, 17 (sub: “N” pull-up)
John S.: 14, 26
Linda K.: 65-65-65-65-65-lbs. (sub: “N” hold, 5x jump support)
Dave R.: 255-265x-265x-260x-x-lbs., 37, 22
Alan N.: 115-115-115-115-115-lbs., 46, 25 (sub: back squat, strict bodyrow, single arm incline pushup)
Steve D.: 225-235x-235x-x-x-lbs., 31, 16
Jenn J.: 115-120-x-x-x-lbs. (sub: “N” hold, 5x jump support)
Sara D.: 85-85-85-85-85-lbs., 32 (sub: “N” hold, pushup)
Adam H.: 175-180-185x-185-x-lbs., 10, 13 (sub: “N” pull-up, jump-stretch ring dip, red)
Kyle F.: 185-195-205-210-215x-lbs., 20, 20 (sub: “N” pull-up)
David C.: 125-125-125-125-125-lbs., 15 (sub: jump-stretch strict pull-up, blue, 5x jump support)
Josh O.: 235-245-255-x-x-lbs., 17, 34
Adam C.: 175-185x-185x-x-x-lbs., 21, 40
Koji H.: 135-140x-140x-x-lbs., 36, 18 (sub: “N” pull-up)
Mayra C.: 115-125x-120x-x-x-lbs. (sub: “N” hold, 5x ring dip negatives)
Tyler P.: 135-135-135-135-135-lbs. (sub: “N” hold, 5x jump support)
Shana S.: 95-105x-100-105-110x-lbs. (sub: “L” hold, jump support)
Erin H.: 85-90-95-100x-100x-lbs. 16, 13 (sub: “N” pull-up)
Amy S.: 75-75-75-75-75-lbs., 68 (sub: “N” hold, pushup)
Sue R.: 65-65-65-65-65-lbs., 38 (sub: “N” hold, pushup)
Sara S.: 65-65-65-65-65-lbs., 18 (sub: “N” hold, pushup)
Meghan M.: 205-210x-210x-x-x-lbs., 16, 43
Wayne C.: 165-165-165-170-175x-lbs., 39, 46 (sub: “N” pull-up)
Sakar P.: 175-185-200x-195-x-lbs. (sub: “N” hold, 5x jump support)
Teal B.: 130-135-140-145x-x-lbs. (sub: “N” hold, 5x jump support)
Susanna B.: 130-135-140-145-x-lbs., 22 (sub: “N” hold, incline pushup)
Daniel B.: 135-135-135-135-135-lbs., 16, 25 (sub: “N” pull-up)
Leota B.: 85-90-90-90-90-lbs. (sub: “N” hold, 5x jump support)
Jonathan S.: 75-85-85-85-85-lbs., 60 (sub: “N” hold, pushup)
Katie M.: 75-85x-80-80-75-lbs. (sub: “N” hold, 5x jump support)
Joanna L.: 95-105x-105x-100-105-lbs., 7, 15 (sub: “N” pull-up)
Jason H.: 155-165-175x-175x-x-lbs., 45, 39
Jonathan H.: 135-145x-145x-140x-x-lbs., 25, 41
Mike S.: 135-140x-140x-140x-x-lbs., 25, 59
Holy sh*t, Joe “My 3-Rep Front Squat is Bigger Than Your Deadlift” P!
Nice!
Hey coaches,
I x’ed the 200 but made the last set at 195.
-s
FYI- http://tinyurl.com/yaqh43e
My sister alerted me to this new food recall for a common ingedient called Hydrolized Vegetable Protein (who knew, right?)in highly processed food. Another reason to stay close to the earth and know your ingredients! I will also post this to the paleo forum under “Nutrition and Enrichment” above.
Hey Jess,
As promised I’m officially calling you out on the blog to sign up on the ToughMudder waiting list! You know you want to do it!!!
Any other last minute MPH’ers to fill out our team?
-Jeremy
http://www.surveymonkey.com/s/7QZ2DRR
As of today I’m on the path to lower back recovery, and although the prognosis is good, I may not be ready for prime time by May 2. I’ll give it about 2-3 weeks, and if there is not marked improvement — then Jess, if you’re interested, we’ll see if I can turn over my spot directly to you…
Done and done. Thanks for the nudge, Jeremy.
Good news, Mike, and thanks.
Stulu, thanks for the good write-up yesterday. I didn’t realize you were watching. JW