Monday, November 15, 2010

Monday, November 15, 2010

front squat (max attempt)

Compare results to September 7, 2010.

then, for time:
400m run +
front squat @ 185/125-lbs.
swing @ 70/55-lbs.
six-count burpee
+ 400m run

Compare results to February 20, 2010.


  1. b-kay | November 15, 2010 at 10:11 am

    Ralph A.: 205-215-220-230-230-lbs., 22:16 (135-lbs., 55-lbs.)
    Borja G.: 185-205-215-215x-205-lbs., 21:28 (115-lbs., 45-lbs.)
    Robbie S.: 140-160-170-180-170-lbs., dnf (125-lbs., 55-lbs.)
    Tamra F.: 140-160-170-170x-160-lbs., 22:06 (115-lbs.)
    Derek B.: 160-170-180-190-190-lbs., 11:33 (115-lbs., 55-lbs.)
    Ted K.: 95-105-115-115-115-lbs., 17:44 (95-lbs., 45-lbs.)
    Kris C.: 120-130-130x-120-125-lbs., 19:50 (80-lbs., 45-lbs.)
    Bill M.: 115-125-125-130-135-lbs., 16:10 (40-lb. dbs, 35-lbs.)
    Larry B.: 125-135-145-150-150-lbs., 21:30 (40-lb. dbs, 45-lbs.)
    Christine S.: 115-115-115-115-115x-lbs., 15:30 (30-lb. dbs, 45-lbs.)
    Neil A.: 215-225-230-235x-235x-lbs., dnf (160-lbs.)
    David O.: 185-205-215-215x-205-lbs., 20:14 (135-lbs.)
    Glenn C.: 165-185-200-200-185-lbs., 17:31 (125-lbs., 55-lbs.)
    John B.: 165-185-200-210x-205-lbs., 13:53 (130-lbs., 55-lbs.)
    Josh M.: 145-165-175-180x-175-lbs., 12:55 (115-lbs., 55-lbs.)
    Brian T.: 140-155-165-175-185x-lbs., 16:46 (110-lbs., 55-lbs.)
    Ryan D.: 145-155-155-165-175-lbs., 13:15 (40-lb. dbs, 55-lbs.)
    Holmes H.: 95-115-125-135-135x-lbs., 16:14 (75-lbs., 45-lbs.)
    Cristian D.: 95-115-125-125-130-lbs., 19:16 (65-lbs., 45-lbs.)
    David C.: 95-115-125-135-145-lbs., 18:42 (35-lb. dbs, 45-lbs.; no 9)
    Jon H.: 65-75-85-90-95-lbs., 16:46 (30-lb. dbs, 45-lbs.; no 9)
    Diana D.: 65-75-80-80-80-lbs., 17:20 (20-lb. dbs, 25-lbs.)
    Jeremy N.: 265-285-295x-305-315x-lbs., 17:56
    Mike S.: 195-215-225-235-245x-lbs., dnf (165-lbs.)
    Steve D.: 205-225-235-250-255-lbs., 22:03 (185-lbs.)
    Bill G.: 205-215-225-235-225-lbs., 16:31 (135-lbs., 55-lbs.)
    Jeff W.: 165-180-190x-180-180-lbs., 19:22 (105-lbs., 55-lbs.)
    Ivy F.: 150-165-165-170-175-lbs., 18:52 (115-lbs.)
    Caitlin S.: 120-130-145-150-155-lbs., 16:25 (95-lbs., 45-lbs.)
    Kevin C.: 130-140-150-160-170-lbs., 17:54 (75-lbs., 45-lbs.)
    Ralph B.: 95-95-115-130-145-lbs., 16:04 (40-lb. dbs, 55-lbs.)
    Noland C.: 95-115-130-145-145-lbs., 16:32 (30-lb. dbs, 45-lbs.)
    Set S.: 55-55-60-60-65-lbs., 16:36 (20-lb. dbs, 25-lbs.)
    David S.: 175-185-200-205-205-lbs., 17:57 (125-lbs., 55-lbs.)
    Drew P.: 160-175-185-190-200-lbs., 17:25 (105-lbs., 55-lbs.)
    Leah-Fae C.: 130-140-140-140-140-lbs., 19:29 (95-lbs.)
    Mark C.: 130-140-150-155-160-lbs., 22:18 (85-lbs., 35-lbs.; sub: 200m walk, pushup; no 9)
    David T.: 75-75-75-75-75-lbs., 15:12 (20-lb. db., 35-lbs.; no 9)
    Rachel Z.: 55-65-75x-55-55-55-lbs., 16:19 (20-lb. dbs, 25-lbs.)
    Lisa C.: 75-75-75-75-75-lbs., 18:21 (45-lbs., 45-lbs.; sub: 400m row)
    Joe P.: 270-285x-280x-275x-275-lbs., dnf
    Dave R.: 225-255-280x-270x-260x-lbs., 16:28 (135-lbs., 55-lbs.)
    Sean M.: 225-235-245-255-260-lbs., 21:10 (115-lbs., 55-lbs.)
    Joseph P.: 245-255-260-265-275-lbs., 22:57 (115-lbs., 55-lbs.)
    Andrew R.: 160-175-190-200-205x-lbs., 15:40 (105-lbs., 55-lbs.)
    Angel P.: 125-135-150-160-160-lbs., 15:05 (85-lbs., 45-lbs.)
    John G.: 140-150-165-170x-165-lbs., 17:39 (85-lbs., 45-lbs.)
    JC L.: 95-115-125-125-125-lbs., 15:21 (55-lbs., 45-lbs.)
    Keena S.: 85-95-105-115-120x-lbs., 15:25 (70-lbs., 45-lbs.)
    Campbell R.: 85-95-105-115-115-lbs., 15:45 (25-lb. dbs, 35-lbs.)
    Josh O.: 245-275-275-275-275-lbs., 22:38
    Johnny A.: 165-185-200-210-210x-lbs., 17:51 (115-lbs., 55-lbs.)
    Meghan M.: 185-200-210-220-225-lbs., 13:48
    Erez Y.: 165-175-190-205x-195-lbs., 15:50 (115-lbs., 55-lbs.)
    Wayne C.: 160-175-185-190-195-lbs., 17:25 (115-lbs., 55-lbs.)
    Stuart W.: 175-185-190-195-200-lbs., 16:32 (105-lbs., 55-lbs.)
    Sakar P.: 175-190-205-220-230-lbs., 16:55 (95-lbs., 45-lbs.)
    Syed Q.: 115-135-150-165-165-lbs., 17:03 (30-lb. dbs, 45-lbs.)
    Jenn J.: 65-70-70-75x-70-lbs., 18:11 (15-lb. dbs; sub: shoulder press, sit-up, shoulder press, 2x pushup)
    Jen M.: 95-105-110x-105-105-lbs., 16:04 (30-lb. dbs, 45-lbs.)
    Marc H.: 75-95-115-125-135-lbs., 14:56 (25-lb. dbs, 45-lbs.)
    Anna H.: 85-95-105-115-115-lbs., 22:30 (25-lb. dbs, 35-lbs.)
    Matt C.: 75-85-105-105-115-lbs., 16:30 (20-lb. dbs, 35-lbs.)
    Tyler P.: 150-170-170-175x-175-lbs., 14:52 (35-lb. dbs, 45-lbs.)
    Ricky B.: 185-200-205-185-185-lbs., 17:54 (115-lbs., 55-lbs.)
    Jerry C.: 165-205-235-235-255-lbs., 15:56 (45-lb. db; sub: back squat, single-arm front squat)
    Jonathan H.: 150-165-175x-165-175x-lbs., 19:16 (105-lbs., 55-lbs.)
    Teal B.: 140-155-165x-160x-160x-lbs., 17:25 (85-lbs., 45-lbs.)
    Jeff B.: 125-140-140-150-155-lbs., 12:50 (75-lbs., 45-lbs.)
    Anne M.: 115-125-125-125-125x-lbs., 22:08 (35-lb. dbs, 35-lbs.)
    Leota B.: 115-125-125-125-115-lbs., 16:19 (65-lbs., 45-lbs.)
    Leigh T.: 135-145-155-155-155-lbs., 16:47 (35-lb. dbs, 45-lbs.)
    Katherine C.: 65-75-85-90-95-lbs., 12:55 (55-lbs., 35-lbs.)
    Laura D.: 65-65-75-75-75-lbs., 20:31 (20-lb. dbs, 25-lbs.)
    Jennifer M.: 65-75-85-90-90-lbs., 16:20 (25-lb. dbs, 35-lbs.)
    Christine D.: 45-50-50-50-50-lbs., 17:46 (15-lb. dbs, 25-lbs.)

    • b-kay | November 15, 2010 at 10:18 am

      Notes for today:
      -20-minute time limit (out the door)

  2. tubameat | November 15, 2010 at 12:01 pm

    this is corny, but it resonated with me anyway.

    so, this weekend i went for a walk in the park with my friend and her elderly border collie named Drake. now, this old dog has had so many surgeries and injuries (a broken neck, for example) that he limps with three of his four legs and falls over regularly, especially when he pees. running and walking, even, are serious chores for the little guy. it doesnt matter to him though, he still lives his dog life to the fullest: he gets rowdy with other canines, chases squirrels, plays fetch and barks loudly with full-body effort. pretty much all of these activities result in the pooch flopped on the ground struggling to regain his balance so he can get back to being a dog asap. he doesnt care that he’s old, slow, weak, that it all hurts, or that he cant see or hear worth a shit, he just GOES. im sure that if dogs could smile (and some people say they can), he would be.
    passers-by comment that such a beat-up old dog shouldnt be out there doing these rough and tumble doggie things. he should be inside, by the fire, in his doggie bed with his bowl of (soft, wet, no teeth required) doggie food nearby.
    well, that sounds like bs to me and to his master. that aint what a dog is meant to be doing 24/7. thats not what he was built for! and he sure does seem to be having fun out there playing, even if he does pee on himself a little now and then.

    friends ask me, “dude, whats up with your hands?, whats that red lump on your collarbone? why is the top of your butt crack all chafed up? (ok, nobody asks me that – maybe) whats with your fixation with the chill tub at the spa? why does your workout leave you all beat up and why do you keep going back for more? – it all seems so unsafe!”

    well, its kinda the same thing – we arent designed to be sittin on ass as our hamstrings shorten by the minute, with the cheetos and kisses and m+m’s in little bowls right next to the computer. we are meant to be doing the things that we do at the box – pushing, pulling, squatting, lifting, running, jumping, throwing, and we are meant to do them hard and fast. we need to remember that we are just animals too, but (maybe) a little smarter. and if you look close while we wod, you just might see us smiling.

    keep squattin’

    steve d

    ps. im pretty sure i didnt get that last frnt sqt at 255. thx tho!

    • coach | November 15, 2010 at 1:44 pm

      Well said, Steve. Nice post.


    • StuLu | November 15, 2010 at 3:38 pm

      Your BEST post EVER Steve. And not just because it mentions butt-cracks.

      As always, you inspire.

      StuLu-Let’s chafe together..

  3. ChuderFace | November 15, 2010 at 1:58 pm

    Nice Post, Steve. But on a lighter note…..

  4. joepap | November 15, 2010 at 8:20 pm

    Thank you Coach….sincerely.

  5. sidc | November 15, 2010 at 10:31 pm

    Crossfit Caliente:

    Squat Snatch, 2×5 at 50%, 3×3 at 75%. 45-45-50-55-60

    Pushups- 49
    jumping lunges- 76
    row- 37
    knees to elbows- 36

    I got to work out with the coach and her mom, it was very cute/ awesome.


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