Tuesday, March 1, 2011

Tuesday, March 1, 2011


“It is understandable that you want your program to show results. But please understand this, if you miss everything else in this entire book: stronger does not necessarily mean more weight on the bar. Resist the temptation to add weight at the expense of correct technique—you are doing no one any favors when you sacrifice form for weight on the bar. Progress stops, bad habits get formed, injuries accumulate, and no one benefits in the long run.”
–Mark Rippetoe, from Starting Strength, Basic Barbell Training, 2nd Edition

Congratulations Brian J., for completing our Elements Workshop curriculum!

front squat
5-5-5-5-5

Compare results to August 16, 2010.

then, three rounds; rest amply between rounds:
max strict pull-up + max kipping pull-up*

*After the first missed strict pull-up repetition, you must stay on the pull-up bar and continue the max effort using the kipping pull-up.

This workout is scored by the total number of repetitions completed from each round.

Compare results to October 4, 2010.

8 Comments

  1. T | March 1, 2011 at 5:39 am
     

    for time:
    5-4-3-2-1
    strict pull-up (on rings, unassisted)
    2x pushup
    bear complex @ 65-lbs.

    dnf.

    Strict pull-ups got me.

    Reply
    • T | March 1, 2011 at 6:25 am
       

      Clearly, I meant to post this on yesterday’s page. Technology = confusing.

      Reply
  2. b-kay | March 1, 2011 at 10:05 am
     

    –Scores–
    Josh M.: 150-165-160-160-160-lbs., 24, 12, 8
    Brian T.: 135-145-155x-145-150-lbs., 15, 15, 11
    Sidra C.: 115-135-145-155-155-lbs., 8, 7, 6
    Josh O.: 135-165-165-185-185-lbs., 8, 8, 8
    Joe P.: 195-215-235-255-265-lbs., 11, 12, 8
    Charles H.: 165-185-195-195x-180-lbs., 21, 15, 8
    Mike S.: 185-185-195-195-180-lbs., 26, 11, 13
    Jeff W.: 115-140-160-150-150-lbs., 6, 9, 5
    Lee P.: 115-145-145-135-135-lbs., 8, 5, 5 (sub: max jump-stretch strict pull-up, red)
    Ralph A.: 135-165-185-195-195-lbs., 5, 4, 5 (sub: max jump-stretch strict pull-up, red)
    Alex M.: 165-185-205-215-215-lbs., 22, 17, 10
    Borja G.: 155-165-175-175-185-lbs., 21, 13, 8
    David S.: 135-150-165-175x-165-lbs., 13, 9, 7
    Michael F.: 140-160-175-185-185-lbs., 14, 8, 13
    Derek B.: 135-150-165-175-175-lbs., 10, 6, 6
    Robbie S.: 135-150-150-160-160-lbs., 11, 9, 7
    Larry B.: 115-125-135-135-135-lbs., 12, 5, 2 (sub: max jump-stretch strict pull-up, blue)
    Bill G.: 135-165-185-205-215-lbs., 12, 10, 8
    David O.: 135-155-175-165-155-lbs., 15, 10, 6
    Glenn C.: 145-165-165-170-175-lbs., 12, 6, 3 (sub: max jump-stretch strict pull-up, red)
    Rob K.: 140-162.5-170-170x-170-lbs., 21, 15, 9
    Pete S.: 75-95-110-115-120-lbs., 14, 6, 5 (sub: max jump-stretch strict pull-up, red)
    Jen M.: 75-85-100-100-105x-lbs., 6, 6, 8
    Mayra C.: 65-75-85-85-90-lbs., 13, 11, 9 (sub: max jump-stretch strict pull-up, green)
    Matt H.: 65-75-85-85-90-lbs., 14, 4, 4 (sub: max strict bodyrow)
    Brian J.: 65-70-75-80-85-85-lbs., 15, 15, 15 (sub: max strict bodyrow)
    Diana D.: 65-70-75-85-85-lbs., 10. 8, 5 (sub: max jump-stretch strict pull-up, blue)
    Katie M.: 55-65-70-70-70-lbs., 8, 6, 4 (sub: max jump-stretch strict pull-up, red)
    Julie G.: 50-50-50-50-50-lbs., 12, 7, 5 (sub: max strict bodyrow)
    Caitlin S.: 6, 5, 6 (sub: squat + 3” hold, max jump-stretch strict pull-up, red; 5 sets)
    Johnny A.: 125-140-150-155-155-lbs., 2, 5, 5 (sub: max jump-stretch strict pull-up, blue)
    Teal B.: 110-125-140-145-145x-lbs., 8, 6, 4 (sub: max jump-stretch strict pull-up, blue)
    Noland C.: 95-115-130-137-140-lbs., 14, 7, 5 (sub: max jump-stretch strict pull-up, green)
    Bill S.: 95-105-115-115-115-lbs., 12, 8, 6 (sub: max jump-stretch strict pull-up, green)
    Rachel Z.: 55-60-55-60-60-lbs., 4, 6, 6 (sub: max jump-stretch strict pull-up, green)
    Jennifer M.: 65-70-75-75x-70-lbs., 8, 6, 5 (sub: max jump-stretch strict pull-up, blue)
    Livia S.: 65-80-80-85-85-lbs., (sub: back squat, 1’ hollow rock; 3 sets)
    Steve M.: 95-115-125-130-137x-lbs., 9, 4, 4
    Alex H.: 95-115-130-140-140-lbs., 21, 16, 12
    Ted K.: 95-95-95-95-95-lbs., 14, 9, 5
    Kris C.: 75-95-100-107x-95-lbs., 10, 4, 2 (sub: max jump-stretch strict pull-up, red)
    Christine S.: 65-75-85-95-102-lbs., 9, 6, 4
    Sofia J.: 55-60-65-70-70-lbs., 26, 6, 8 (sub: max strict bodyrow)
    Jessy C.: 65-75-85-90-95-lbs., 11, 1, 1 (sub: max jump-stretch strict pull-up, red)
    Dave R.: 195-215-225-235-242-lbs., 19, 10, 9
    Kevin C.: 115-125-125-125-130-lbs., 11, 8, 7
    Cristian D.: 115-130-130-132-125-lbs., 3, 2, 3 (sub: max strict pull-up)
    Mark C.: 95-115-125-135-145-lbs., 12, 12, 10 (sub: max strict bodyrow)
    Ysbrant M.: 95-125-140-130-135-lbs., 14, 4, 5 (sub: max jump-stretch strict pull-up, green)
    Lisa C.: 85-90-90-90-90-lbs., 5, 3, 3 (sub: max jump-stretch strict pull-up, red, knee)
    Steve D.: 165-185-205-215-220x-lbs., 17, 10, 9
    Tod C.: 145-175-175-185-185-lbs., 10, 6, 5 (sub: max jump-stretch strict pull-up, green)
    Sakar P.: 145-165-175-175-185-lbs., 8, 6, 8
    Thomas M.: 95-115-85-85-85-lbs., 14, 12, 10
    Tyson S.: 115-130-130-135-135-lbs., 14, 8, 8 (sub: max strict pull-up)
    Set S.: 55-60-60-60-60-lbs., 2, 1, 9 (sub: max jump-stretch strict pull-up, green)
    Neil A.: 175-190-200-210-210-lbs., 16, 17, 12
    Meghan M.: 145-165-180-190-200x-lbs., 12, 11, 12
    Christy P.: 145-165-155-155-155-lbs., 22, 15, 10
    Andrew R.: 135-155-165-175-175x-lbs., 18, 12, 9
    Chad F.: 115-125-135-145-155-lbs., 10, 5, 3 (sub: max jump-stretch strict pull-up, red)
    Sean F.: 110-120-135-135-145-lbs., 16, 9, 9
    Keith H.: 120-125-155-165-165-lbs., 10, 7, 6 (sub: max jump-stretch strict pull-up, blue)
    Jen O.: 75-85-85-90-90-lbs., 7, 4, 3 (sub: max jump-stretch strict pull-up, blue)
    Jenn J.: 75-75-65-65-65-lbs. (sub: max jump-stretch strict pull-up, green)
    Matt C.: 75-95-105-105-105-lbs., 13, 4, 3 (sub: max jump-stretch strict pull-up, blue)
    Ross K.: 75-95-115-125-135-lbs., 15, 10, 7
    Chuck D.: 75-75-85-85-85-lbs., 18, 8, 10 (sub: max strict bodyrow)
    Ben T.: 75-85-90-95-95-lbs., 12, 8, 8 (sub: max strict pull-up)
    Anna H.: 55-55-55-55-55-lbs., 4, 4, 3 (sub: max jump-stretch strict pull-up, blue)
    Christine D.: 35-45-45-45-45-lbs., 5, 4, 3 (sub: max jump-stretch strict pull-up, blue)
    John B.: 115-135-160-160-160-lbs., 20, 10, 3
    Jerry C.: 115-140-160-170-185-lbs., 12, 5, 3 (sub: max jump-stretch strict pull-up, blue)
    Stuart W.: 125-150-160-170-170x-lbs., 11, 4, 4
    Wayne C.: 95-115-135-145x-125x-lbs., 10, 7, 6
    Leigh T.: 95-105-115-125-125-lbs., 5, 4, 2 (sub: max strict pull-up)
    Rajesh N.: 95-105-115-120-125x-lbs., 15, 9, 5 (sub: max strict bodyrow)
    Leota B.: 85-95-100-105-105-lbs., 8, 5, 2 (sub: max jump-stretch strict pull-up, red)
    Bradley D.: 95-105-115-130-140-lbs., 5, 2, 2 (sub: max strict pull-up)
    Beau R.: 70-70-70-70-70-lbs., 12, 8, 6 (sub: db front squat, max jump-stretch strict pull-up, green)
    Alissa G.: 65-70-75-75-75-lbs., 7, 3, 4 (sub: max jump-stretch strict pull-up, green)
    Bobby M.: 55-55-55-55-55-lbs., 13, 9, 6 (sub: max jump-stretch strict pull-up, green)
    JC L.: 75-85-85-85-85-lbs., 7, 6, 5 (sub: max jump-stretch strict pull-up, blue)
    Katherine C.: 65-70-75-70-70-lbs., 10, 8, 8 (sub: max jump-stretch strict pull-up, blue)
    Marc H.: 75-85-85-85-85-lbs., 6, 5, 1 (sub: max jump-stretch strict pull-up, blue)

    Reply
  3. T | March 1, 2011 at 11:34 am
     

    front squat
    5-5-5-5-5

    then, as many repetitions as possible in eight minutes:
    3x assisted strict pull-up (on rings) + 3x strict bodyrow

    99-110-121-110-110

    4+..2 aspu

    form fell apart at 121.

    Bad eating + no sleep + stress = weakness. Also, I miss you guys.

    Reply
  4. alex m | March 1, 2011 at 1:20 pm
     

    T, we miss you too!! Great work keeping up with the WODs.

    Reply
  5. Teal | March 1, 2011 at 3:34 pm
     

    Tamra, you’re missed! This morning there was no one to call out “That’s what she said” when Mel told me to “be aggressive out of the hole.”

    Reply
    • T | March 1, 2011 at 3:47 pm
       

      I can’t believe I missed that; what a classic that’s what she said moment. But I cannot believe that no one chimed in! People, pick up the slack. I cannot carry the that’s what she said weight all by myself from halfway around the world.

      Reply
  6. Erez | March 1, 2011 at 10:35 pm
     

    Erez: 135-155-155-165-165; 15-10-9

    Reply

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