Monday, February 14, 2011

Monday, February 14, 2011

The best thing about today: MLB pitchers and catchers report for Spring Training 2011.

back squat
2-2-2-2-2

Compare results to July 10, 2009.

then, two rounds; rest amply between rounds:
max pull-up
max weighted pushup @ 45/25-lbs.
max chin-up
max weighted pushup
max mixed-grip pull-up
max weighted pushup

This workout is scored by the total pull-ups, chin-ups and mixed-grip pull-ups completed, as well as the total weighted pushups completed from both rounds.

7 Comments

  1. alissa g. | February 13, 2011 at 9:40 pm
     

    Is this an invitation to wear my Red Sox t-shirt again?

    Go Sox!

    Reply
    • coach | February 14, 2011 at 10:40 am
       

      I can see how today’s picture might be confusing, Lefty, and I’m sorry. It almost looks like a peace offering. Weird.

      I’ll make you a deal: you can wear your rag t-shirt if you can tell me why you should really be sporting a Yanks jersey with “16” on the back.

      John

      Reply
      • alissa g. | February 14, 2011 at 10:47 am
         

        Not that I would ever wear a Yankees jersey, but if I were ever to consider possibly (not ever happening) wearing one, Whitey Ford’s number would probably be on the list, especially since he’s a fellow lefty.

        I’ll stick with my #20 Youkilis t-shirt for now, though. 😉

        Reply
      • mchofia | February 14, 2011 at 12:36 pm
         

        so those are Molotov roses?

        Reply
  2. b-kay | February 14, 2011 at 10:41 am
     

    –Scores–
    Robbie S.: 115-140-160-175-175-lbs., 11, 6, 5, 32 (sub: strict pull-up, strict chin-up, strict mixed-grip pull-up)
    Ralph A.: 135-175-205-225-240-lbs., 5, 5, 5, 51 (sub: strict pull-up, strict chin-up, strict mixed-grip pull-up)
    Derek B.: 135-165-185-195-205-lbs., 6, 4, 9, 28 (sub: strict pull-up, strict chin-up, strict mixed-grip pull-up)
    Erin K.: 115-145-165-180-195-lbs., 11, 10, 6, 26 (sub: jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red)
    Michael F.: 125-145-165-180-x-lbs., 32, 14, 8, 78 (25-lbs.; sub: front squat)
    Borja G.: 115-115-135-155-155-lbs., 8, 7, 5, 41 (sub: strict pull-up, strict chin-up, strict mixed-grip pull-up)
    Jon H.: 95-125-125-125-135-lbs., 8, 5, 3, 18 (25-lbs.; sub: front squat, strict pull-up, strict chin-up, strict mixed-grip pull-up; 1 round)
    Paul M.: 95-125-145-145-145-lbs., 5, 3, 2, 30 (25-lbs.; sub: front squat, strict pull-up, strict chin-up, strict mixed-grip pull-up)
    Larry B.: 95-125-145-145-155-lbs., 14, 6, 2, 49 (25-lbs.; sub: jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red)
    Kris C.: 95-115-115-125x-115-lbs., 9, 6, 3, 20 (15-lbs.; sub: jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red; 1 round)
    Ted K.: 95-115-115-115-115-lbs., 14, 8, 5, 27 (135 x 1) 75-95-115 (25-lbs.; sub: front squat; 1 round)
    Alex H.: 115-125-135-135-135-lbs., 43, 6, 9, 58 (25-lbs.; sub: front squat)
    James C.: 75-95-105-105-105-lbs., 8, 1, 2, 43 (25-lbs.; sub: front squat, strict pull-up, strict chin-up, strict mixed-grip pull-up, blue; 1 round)
    Steve M.: 105-115-125-130-135-lbs., 10, 4, 2, 21 (25-lbs.; sub: front squat; 1 round)
    Jessy C.: 85-95-95-85-90-lbs., 9, 8, 4, 16 (sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red, incline pushup; 1 round)
    Katie M.: 65-65-70-70-55-lbs., 7, 7, 3, 6 (sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red; 1 round)
    Sofia J.: 65-65-70-70-70-lbs., 37, 25 (sub: front squat, strict bodyrow, incline pushup; 1 round)
    Ryan B.: 55-65-70x-65-65-lbs., 24, 24 (sub: seated shoulder press, assisted pull-up, incline pushup)
    Josh O.: 185-225-225-225-225-lbs., 24, 9, 6, 53
    Rob K.: 165-185-195-205x-185-lbs., 54, 13, 9, 30
    Sidra C.: 155-155-165-165-175-lbs., 7, 5, 2, 39 (sub: strict pull-up, strict chin-up, strict mixed-grip pull-up)
    Alex M.: 165-195-215-215-220-lbs., 51, 13, 12, 14
    Noland C.: 115-115-130-140-130-lbs., 11, 6, 5, 18 (25-lbs.; sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch mixed-grip pull-up, green; 1 round)
    Anna H.: 75-85-85-85-85-lbs., 4, 4, 2, 13(sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch mixed-grip pull-up, blue, pushup; 1 round)
    Jeff T.: 75-95-95-95-105-lbs., 34, 35 (25-lbs.; sub: front squat, strict bodyrow; 1 round)
    Pete S.: 95-105-115-125-135-lbs., 12, 6, 3, 26 (25-lbs.; sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red; 1 round)
    Michael S.: 65-75-75-75-85-lbs., 24, 21 (sub: front squat, strict bodyrow, pushup; 1 round)
    Jason C.: 65-75-75-85-85-lbs., 24, 52 (sub: front squat, strict bodyrow, pushup; 1 round)
    Julie G.: 55-65-65-80-70-lbs., 12, 20 (sub: front squat, strict bodyrow, incline pushup; 1 round)
    Mayra C.: 65-75-85-85-95-lbs., 4, 5, 4, 17 (sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, blue, incline pushup)
    Holmes H.: 95-105-120-130-140-lbs., 14, 12, 9, 28 (sub: jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red)
    Charles H.: 135-185-205-220-205-lbs., 36, 12, 11, 28 (sub: front squat)
    Steve D.: 135-185-225-245-245-lbs., 50, 18, 14, 43
    Jeremy N.: 135-205-255x-225-225-lbs., 63”, 18(sub: max pike hold; 1 round)
    Joseph P.: 135-205-255-275-275-lbs., 6, 4, 2, 53 (25-lbs.; sub: strict pull-up, strict chin-up, strict mixed-grip pull-up)
    Bill G.: 155-185-185-205-225-lbs., 30, 9, 11, 56
    Bill S.: 95-115-125-135-125-lbs., 11, 7, 3, 16 (25-lbs.; sub: strict pull-up, strict chin-up, strict mixed-grip pull-up)
    Teal B.: 145-135-135-135x-115-lbs., 13, 8, 4, 28 (15-lbs.; sub: jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, blue)
    Christy P.: 145-175-185-185-185-lbs., 58, 20, 18, 69
    Jeff W.: 145-165-175-180-lbs., 24, 11, 10, 44 (sub: front squat)
    Sakar P.: 75-95-115-115-115-lbs., 14, 5, 3, 43 (sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, blue, pushup; 1 round)
    Diana D.: 65-75-85-85-85-lbs., 10, 6, 3, 21 (sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, blue, incline pushup; 1 round)
    Veni M.: 75-85-95-95-105-lbs., 110” (sub: 25x sit-up, max v-hold; 3 rounds)
    Johnny A.: 115-145-165-165-145-lbs., 6, 5, 2, 22 (25-lbs.; sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red)
    Ivy F.: 95-95-115-125-95-lbs., 9, 5, 5, 22 (sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red, pushup)
    Campbell R.: 75-95-115-105-105-lbs., 4, 3, 0, 9 (sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, green, pushup; 1 round)
    Jen M.: 85-95-100-100-100-lbs., 5, 4, 3, 18 (15-lbs.; sub: front squat, strict pull-up, strict chin-up, strict mixed-grip pull-up)
    Lisa C.: 75-85-95-80-80-lbs., 15, 8, 6, 42 (sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red, pushup)
    Jennifer M.: 75-75-75-75-75-lbs., 15, 15, 11, 8 (sub: jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, blue)
    Dave R.: 265-295-310-325x-300-lbs., 46, 13, 9, 47
    Joe P.: 225-240-240-250-250-lbs., 30, 15, 7, 35 (sub: front squat)
    Tod C.: 135-165-195-195-165-lbs., 7, 6, 5, 34 (25-lbs.; sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, blue)
    Drew P.: 165-185-185-195-205-lbs., 14, 9, 4, 35 (35-lbs.)
    Ysbrant M.: 135-135-115-115-115-lbs., 10, 13, 5, 45 (sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, green, pushup)
    Keena S.: 95-105-105-95-95-lbs., 19, 4, 10, 30 (sub: jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red, pushup)
    Cristian D.: 95-110-120-120-110-lbs., 18, 11, 3, 37 (25-lbs.; sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red)
    Brian T.: 135-150-165-165-165-lbs., 34, 36, 14, 53
    Andrew R.: 145-165-175-175-175x-lbs., 30, 14, 7, 41 (sub: front squat)
    Thomas M.: 95-95-95-95-95-lbs., 34, 8, 5, 31
    Leota B.: 85-95-95-100-100-lbs., 13, 6, 4, 44 (15-lbs., sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red)
    Rajesh N.: 75-85-95-105-105-lbs., 47, 41 (sub: front squat, strict bodyrow, incline pushup; 1 round)
    Amy D.: 65-65-65-65-65-lbs., 25, 5, 4, 37 (15-lbs., sub: front squat)
    Set S.: 65-65-65-55-55-lbs., 9, 8, 3, 23 (sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, green, incline pushup; 1 round)
    Alissa G.: 65-75-85-85-70-lbs., 5, 4, 1, 22 (sub: jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, blue, pushup; 1 round)
    Christine S.: 45-45-45-45-45-lbs., 45, 19 (sub: front squat, strict bodyrow, incline pushup; 1 round)
    Neil A.: 175-205-220-235-245-lbs., 42, 10, 10, 20
    Wayne C.: 135-115-115-115-115-lbs., 10, 5, 3, 25 (25-lbs.)
    David O.: 115-115-115-125-125-lbs., 34, 12, 7, 26 (sub: front squat)
    David S.: 145-160-160-170-180x-lbs., 34, 9, 8, 34 (sub: front squat)
    Keith H.: 125-140-125-135-145-lbs., 19, 5, 5, 38 (25-lbs.; jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, blue)
    Ross K.: 140-165-180-190-195-lbs., 30, 7, 6, 32 (sub: front squat)
    Leigh T.: 95-95-95-95-95-lbs., 14, 7, 3, 29 (25-lbs.; sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, blue, pushup)
    Matt C.: 105-115-125-135-lbs., 17, 12, 3, 26 (25-lbs.; sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, blue)
    Katherine C.: 65-75-75-75-75-lbs., 15, 16, 12, 40 (sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, blue, incline pushup)
    John B.: 165-175-155-155-155-lbs., 37, 9, 9, 53
    Stuart W.: 165-175-185-190-190-lbs., 37, 15, 13, 46
    Lee P.: 125-145-165-165-170-lbs., 26, 36 (25-lbs.; sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, blue)
    Erez Y.: 175-185-185-190-190-lbs., 40, 9, 10, 37
    Ricky B.: 145-165x-145-145-145-lbs., 43, 1, 7, 15 (sub: front squat)
    Jeff B.: 95-95-95-95-95-lbs., 15, 5, 5, 76 (sub: front squat, jump-stretch strict pull-up, jump-stretch strict chin-up, jump-stretch strict mixed-grip pull-up, red, pushup)

    Reply
  3. rdavies05 | February 14, 2011 at 6:30 pm
     

    OTB:

    28 right leg
    28 left leg
    39 pulls (pull-up, chin-up, mixed)
    89 push-ups (dive-bomber, close-grip, normal)

    Used ~12-inch bench for squats, pulls were all strict on thick playground bar.

    Reply
  4. T | February 15, 2011 at 11:19 am
     

    Front squat
    2-2-2-2
    110-121-121-121-110

    The clean got really sloppy on the last set at 121, so I dropped 5kgs.

    then, two rounds of 3 rounds each:
    5x assisted ring pull-ups
    max perfect push-ups
    scored by push-ups, total: 43

    I attempted to do max ring pull-ups, but they degraded into assisted pull-ups unbelievably quickly, so I did 5 per round, using as little assistance as necessary to complete them.

    Also, went to http://crossfitlifesparkdubai.com/ with Meg and her husband Ben – we had a great time. Unexpectedly, Meg schooled them all.

    Reply

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