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.
Is this an invitation to wear my Red Sox t-shirt again?
Go Sox!
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
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. 😉
so those are Molotov roses?
–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)
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.
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.