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Tuesday 5/5/09

Happy Cinco de Mayo!

For weight.

1 rep max (1RM) of Front Squat

then,

12 rounds of:
2 x reps of 80% 1RM Front Squat every 45 seconds

then,

Bench Press

5 x 5 x 5 x 5

Post weights to comments.
on

30 comments:

  1. UnknownMay 4, 2009 at 7:03 PM

    B&G,
    Be sure congratulate the guys that went to Texas for the CF Regional this weekend. They did awesome! Here's the link with the results:
    http://games2009.crossfit.com/HellsHalfAcreFinalResults.xls

    Here are the three WODs they had to do - give 'em a try and see how you do:
    WOD1:
    Row 500m
    10 Squat Clean & Jerk
    (105lbs women / 155lbs men)
    Row 500m
    10 Squat Clean & Jerk
    Row 500m
    10 Squat Clean & Jerk

    WOD 2:
    50 Chest to Bar Pull ups
    50 Burpees

    WOD 3:
    Nine of Spades / Hopper Deck
    3 Rounds, 21, 15, and 9 reps of
    Box Jumps (24 inches)
    KB Swings
    (1 pood women / 1.5 pood men)
    Sumo dead lift Highpull
    (65lbs women / 95lbs men)

    ReplyDelete
  2. C VMay 4, 2009 at 9:23 PM

    Pictures from this weekend at: http://jessev01.shutterfly.com/

    A good amount of people from outside our group check out the site and are familiar with what we are doing. They expect a lot of you when they see you workout.

    A couple of lessons learned from this weekend:

    1.)Competition is critical in bringing out the intensity. It is really difficult to match the that on your own. Not impossible, just harder.

    2.) Standards matter. They were brutal with the standards at the qualifier. It leveled the competition though. It showed me where I have been cutting corners.

    3.) We came to the consesus that we shouldn't hit the ground after the workout unless your body gives out on you. "What if they are still shooting?"

    ReplyDelete
  3. Vanilla GorillaMay 5, 2009 at 7:18 AM

    1RM: 205 (PR)

    12 Rounds: 185

    DB Bench Press: 40, 45, 50, 55

    ReplyDelete
  4. AnonymousMay 5, 2009 at 7:33 AM

    1RM: 220#

    2x12 at 185#


    Didn't have time this morning to get to the bench. Will do it this afternoon

    ReplyDelete
  5. BHaleyMay 5, 2009 at 7:40 AM

    1RM: 205

    2x12 @ 165#

    Bench: 135, 195, 195, 205, 215(F)

    Needed some assistance on the last rep at 215, good workout this morning.

    ReplyDelete
  6. AlvisoMay 5, 2009 at 7:40 AM

    1RM: 265 (should have gone higher)

    12 Rounds: 205

    DB Bench: 50, 60, 70, 80

    ReplyDelete
  7. AnonymousMay 5, 2009 at 7:44 AM

    1 RM: 205#
    2x12: 165#

    did not have time for bench. I will make it up this afternoon.

    ReplyDelete
  8. Hungry Hungry HippoMay 5, 2009 at 7:48 AM

    1RM: 205(PR)

    12 Rounds at 165

    Bench: 155, 165, 175, 185

    ReplyDelete
  9. AnonymousMay 5, 2009 at 8:29 AM

    1RM - 225# but im not sure i went low enough in the squat

    12 rounds: 185

    Didnt have time for the bench this morning

    ReplyDelete
  10. dkeysMay 5, 2009 at 8:41 AM

    1RM 185#
    2x12 135#

    Did not get to the bench this morning--will make up this afternoon

    Front Squat is one of my goats for sure

    ReplyDelete
  11. C VMay 5, 2009 at 8:44 AM

    Update:

    The horizontal racks to hold the bumper plates should have arrived by now. If so, the rest of the bumper plates will get moved in today or tomorrow. Same goes for the remaining 45lb bars.
    The spotting straps should be in soon as well.

    ReplyDelete
  12. Black and Gold CrossFitMay 5, 2009 at 8:47 AM

    1RM=205
    12 rounds at 185..felt really good

    185, 185, 185, 195 Bench.

    Probably should have gone heavier on the bench..

    ReplyDelete
  13. NMMay 5, 2009 at 9:02 AM

    1RM= 205
    2x 12 rounds @ 165 (probably should have gone heavier, though tried to focus on good form)

    Bench= 205, 215, 215, 215 (had to put the bar down after 4 and then pick it back up for the 5th rep)

    ReplyDelete
  14. SBMay 5, 2009 at 9:07 AM

    Front squat: will go back before lunch to work on this...didnt like my effort this morning on this. 12sets (2x85lbs) worked on going deep but need to increase wgt this afternoon.
    Bench: 135,185,195,205,215x3

    ReplyDelete
  15. AnonymousMay 5, 2009 at 11:01 AM

    1rm 225

    fs at 185 8x My wrists were really bothering me so I did the last 4 back squating 205. Technique?

    Bench 205

    I've got to find some heart and starting waking up for the 0530 workout again.

    ReplyDelete
  16. ChatMay 5, 2009 at 11:29 AM

    1RM = 205#

    2x12 @ 165#

    Bench: 195,195,205,205 (Had a little help on last few reps of last set)

    ReplyDelete
  17. GreggMay 5, 2009 at 12:39 PM

    This comment has been removed by the author.

    ReplyDelete
  18. GreggMay 5, 2009 at 12:41 PM

    1RM 175

    then 155 untill round 8, then 135, I passionately hate the FS, it is a goat i need to work on.

    Bench 185,195,205(spotter helped a little), 195

    ReplyDelete
  19. RWMay 5, 2009 at 3:05 PM

    1 rm = 215 (think I could get 225)

    12 rds @ 185lbs

    Bench = 185, 185, 185, 195

    ReplyDelete
  20. CMCDMay 5, 2009 at 4:12 PM

    1RM: 245

    2x12: 195

    Bench: 215x5

    ReplyDelete
  21. AnonymousMay 5, 2009 at 4:56 PM

    255--1RM FS--PR with correct hold...(Could have done more, but right wrist was killing me)

    2x12 FS--205

    BP--185, 205, 215, 220 (did 3 then 2 on last set.)

    ReplyDelete
  22. UnknownMay 5, 2009 at 6:10 PM

    12x 155lbs
    Bench
    225(f4)
    205
    205
    205(f5)

    Took it a little easy today, still recovering from the weekend.

    ReplyDelete
  23. CLGMay 5, 2009 at 6:16 PM

    1 rm = 155 could have maybe gone 165

    12 rds of 2 @ 95lbs

    Bench = 95, 135, 135, 135
    last 2 135s had assistance

    ReplyDelete
  24. Demet-hookMay 5, 2009 at 6:53 PM

    1 RM=275

    12 rd's @ 225

    Bench=135,155,175,185

    ReplyDelete
  25. N GMay 5, 2009 at 7:16 PM

    175 front squat, chris touched the bar for a second at the bottom.

    80%: 12 x 135, Prob should have done 15 for the first few


    Bench: 135, 135, 155, 165
    assistance on last 2 165

    ReplyDelete
  26. MichaelMay 5, 2009 at 8:15 PM

    1RM: 185

    2x12: 135

    Bench: 135, 135, 155, 155

    Needed help from the spotter on last couple of presses with 155.

    ReplyDelete
  27. AnonymousMay 5, 2009 at 8:18 PM

    1RM about 275, did the 12 @ 205.

    Didn't get a chance to do the bench though.

    ReplyDelete
  28. UnknownMay 5, 2009 at 9:23 PM

    1RM - 225

    12 rds - 185

    Bench - 155, 185, 205, 225

    ReplyDelete
  29. AnonymousMay 5, 2009 at 10:22 PM

    Bench:
    155, 165, 175, 180 (had a bit of help on the last 2 reps)

    ReplyDelete
  30. dkeysMay 6, 2009 at 8:35 PM

    So I finally get around to posting my weights...nothing grand

    95, 115, 135, 155...never been good at bench press

    ReplyDelete