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!
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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.
–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.)
Notes for today:
-max overhead barbell hold scored in seconds.
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!
congrats jess and b-kay! 🙂
Congratulations Jessica and Rebekka!
Dave O