Monday, August 16, 2010

Monday, August 16, 2010


Congratulations to Assistant Running Team Coaches Jessica and Rebekka, for completing the Level 1 POSE ® Running Coach Certification and CrossFit Running Certification last weekend at Vagabond CrossFit in Massachusetts!

front squat
5-5-5-5-5

Compare results to June 5, 2010.

then, three rounds; rest amply between rounds:
max strict pull-up
max overhead barbell hold @ 135/95-lbs.

This workout is scored by the total strict pull-ups completed and total time held with the barbell overhead from all three rounds.

5 Comments

  1. coach | August 16, 2010 at 9:23 am
     

    –Scores–
    Borja G.: 175-185-195-205x-195-lbs., 17, 142
    Alex M.: 170-180-185-190-190x-lbs., 27, 79
    Erez Y.: 135-165-155-155-135-lbs., 34, 71
    Robbie S.: 145-155-165-155-155-lbs., 18, 53
    Derek B.: 115-135-145-145-145-lbs., 9, 185 (115-lbs.)
    Adam H.: 125-125-125-135-135-lbs., 9, 144 (115-lbs.)
    Teal B.: 125-135-140-145x-145x-lbs., 15, 116 (sub: partner-assisted pull-up)
    Kris C.: 100-105-110-115-115-lbs., 11, 267 (75-lbs.)
    Jessy C.: 85-90-95-100x-90-lbs., 5, 159 (75-lbs.)
    Keena S.: 85-85-85-85-85-lbs., 15, 121 (75-lbs.; sub: partner-assisted pull-up)
    Ryan B.: 75-75-75-75-75-lbs., 15, 113 (75-lbs.; sub: partner-assisted pull-up)
    Charles H.: 195-205-210-215-215x-lbs., 25, 107
    Neil A.: 165-185-195-200x-185-lbs., 24, 106
    David O.: 175-180-180-155-155-lbs., 19, 182
    Brian T.: 135-135-135x-125-125-lbs., 26, 89 (115-lbs.)
    Sidra C.: 135-145-150-150x-140-lbs., 11, 146
    Josh M.: 135-135-135-135-135-lbs., 31, 169 (115-lbs.)
    Jen M.: 95-100-100x-100-95-lbs., 7, 152
    Holmes H.: 95-95-95-95-95-lbs., 5, 317 (75-lbs.)
    Jeff W.: 155-165-175-175-175-lbs., 16, 83 (115-lbs.)
    David S.: 135-155-165-165-165-lbs., 25, 93 (115-lbs.)
    Drew P.: 135-145-150-150-150-lbs., 21, 253 (95-lbs.)
    Ralph B.: 105-105-105-105-105-lbs., 28, 112 (95-lbs.)
    Bill S.: 95-105-115-115-105-lbs., 26, 120 (75-lbs.)
    Carlos R.: 95-105-105-115-115-lbs., 23, 194 (95-lbs.)
    Dave R.: 225-235-235-235x-225-lbs., 38, 198
    Joseph P.: 160-170-180-185-190x-lbs., 16, 105 (sub: strict bodyrow)
    Jonathan H.: 125-140-150x-145x-135-lbs., 31, 144
    Thomas M.: 120-120-125-125-115-lbs., 25, 128 (115-lbs.)
    Sakar P.: 150-165-180-185-185x-lbs., 11, 96 (115-lbs.)
    Lisa C. 75-85-85-75-75-lbs., 2, 96
    Christy P.: 155-165-175-185-185x-lbs., 37, 174
    Sean M.: 165-195-195-205-205-lbs., 20, 210
    Marco M.: 185-195-205-215x-205-lbs., 24, 129
    Tod C.: 185-195-205-215-220x-lbs., 4, 108
    Johnny A.: 135-140-150-155-160-lbs., 7, 193 (115-lbs.)
    John G.: 115-125-125-130-130x-lbs., 10, 24 (115-lbs.)
    Andrew R.: 150-160-170x-165-170x-lbs., 34, 185
    JC L.: 55-65-75-75-75-lbs., 8, 153 (75-lbs.; sub: partner-assisted pull-up)
    Anna H.: 75-85-85-85-85-lbs., 15, 196 (75-lbs.; sub: partner-assisted pull-up)
    Meghan M.: 135-165-170-175-180-lbs., 15, 201
    Sean F.: 125-130-135-135-125-lbs., 19, 96 (95-lbs.)
    Chad F.: 125-130-135-140-140-lbs., 16, 127 (115-lbs.)
    Wayne C.: 95-125-140-150-155x-lbs., 28, 118
    Koji H.: 115-125-130x-120x-x-lbs., 35, 106 (75-lbs.)
    Mayra C.: 95-105-105-105-95-lbs., 20, 188 (75-lbs.; sub: partner-assisted pull-up)
    Noland C.: 85-95-95-95-95-lbs., 10, 215 (75-lbs.; sub: partner-assisted pull-up)
    Ivy F.: 75-80-80-80-85-lbs., 15, 185 (sub: shoulder press, partner-assisted pull-up)
    Jenn J.: 85-95-95-95-85-lbs., 15, 75 (75-lbs.; sub: partner-assisted pull-up)
    Mike S.: 175-185-195-200-205lbs., 28, 140
    Ricky B.: 145-165-145-145-145-lbs., 25, 150
    Antonio G.: 155-175-175-175-175-lbs., 25, 130
    John B.: 135-150-150-150-150-lbs., 27, 168 (115-lbs.)
    Joe F.: 135-150-160-155-155-lbs., 35, 171
    Stuart W.: 125-140-145-145-145-lbs., 26, 107 (115-lbs.)
    Susanna B.: 115-130-125-125-125-lbs., 21, 135 (sub: strict bodyrow)
    Luke D.: 115-125-125-125-125-lbs., 33, 112 (95-lbs.)
    Tamra F.: 120-125-130-135-135-lbs., 5, 215
    Jerry C.: 120-130-140-150-155-lbs., 4, 184 (95-lbs.)
    Caitlin F.: 100-110-115-120-125-lbs., 6, 218
    Leigh T.: 65-65-65-65-65-lbs., 5, 206 (75-lbs.)
    Leota B.: 80-85-90-90-95-lbs., 15, 230 (75-lbs.; sub: partner-assisted pull-up)
    Katherine C.: 60-65-65-65-65-lbs., 15, 296 (45-lbs.; sub: partner-assisted pull-up)
    Kevin W.: 65-75-85-95-95-lbs., 15, 300 (75-lbs.)

    Reply
    • coach | August 16, 2010 at 9:30 am
       

      Notes for today:
      -max overhead barbell hold scored in seconds.

      Reply
  2. jessykate | August 16, 2010 at 9:25 am
     

    today after one of my sets someone in my group said, “whew that was a group effort!”. it was a perfect comment because it really felt that way– it wasn’t just me lifting the weight, but it was jeremey and keena and kris and ryan coaching me through it and encouraging me.

    in fact, i think coaches should keep a separate set of PRs, for the most they’ve coached people through. maybe one for max absolute weight, and one for max delta.

    anyway, thanks guys!

    Reply
  3. Jen M. | August 16, 2010 at 1:38 pm
     

    congrats jess and b-kay! 🙂

    Reply
  4. train2live | August 16, 2010 at 8:15 pm
     

    Congratulations Jessica and Rebekka!

    Dave O

    Reply

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