Pages

▼

Tuesday 9/15/09

For reps.

4 rounds of:

Max rep body weight front squat
Max rep ring dip

Rest as needed between rounds.

Post body weight and number of reps of each round to comments.

*If you are a cow or yearling interested in becoming Level 1 Certified send me an email. Understand that with the Certification will come a commitment to assist/coach at various times. Also, if you are staff or faculty and want to assist with Black and Gold CF as it expands to new hours AND not scheduled to PCS before Summer 2011 let me know as well, we may have slots for you as well.
on

25 comments:

  1. ChrisSeptember 15, 2009 at 6:23 AM

    BW - 175
    FS - 185 (Reps - 7,7,7,5)
    Ring dips - 10,10,7,8

    ReplyDelete
  2. GreggSeptember 15, 2009 at 6:40 AM

    BW- 175
    FS- 185(Reps-1,1,1,1)
    Ring Dips-15,10,8,11

    FS is definitely a goat

    ReplyDelete
  3. UnknownSeptember 15, 2009 at 7:03 AM

    BW = 195
    FS = 1 @ 195#, 4,4,5 @ 155# (80%)
    RD = 12, 16, 11, 15

    ReplyDelete
  4. AnonymousSeptember 15, 2009 at 7:04 AM

    195 lbs, with reps of 10, 8, 7, 5.
    Ring dips - 21, 20, 18, 15.

    A little laziness started to show on the front squats with my depth, so thanks to those who helped me get lower.

    ReplyDelete
  5. JWhipsSeptember 15, 2009 at 7:12 AM

    BW - 175
    FS - 175 (8,8,8,7)
    Ring Dips - 15,15,16,15

    ReplyDelete
  6. AnonymousSeptember 15, 2009 at 7:38 AM

    At MWR gym
    BW-160

    FS- 155#, 5,7,5,9
    Regular Dips - 16, 13, 11,10

    My high reps on FS were when Jimmy Smith spotted me.

    ReplyDelete
  7. JJSeptember 15, 2009 at 7:46 AM

    BW - about 170(?)
    FS - 175 (15,10,11,10)
    Ring Dips (17,11,10,12)

    Multiple sets do me in...

    ReplyDelete
  8. ChadCSeptember 15, 2009 at 7:48 AM

    BW-195
    FS- 195; 10,10,8,8
    No dips

    ReplyDelete
  9. Black and Gold CrossFitSeptember 15, 2009 at 8:28 AM

    BW-170
    Used-175

    Rnd 1: 8, 22
    Rnd 2: 8, 15
    Rnd 3: 7, 15
    Rnd 4: 9, 12

    Having trouble with stairs now.

    ReplyDelete
  10. NMSeptember 15, 2009 at 9:12 AM

    BW= 170
    FS= 175 (8, 7, 8, 8)
    Ring Dips= (17, 15, 15, 12)

    Need to refine FS form...my right knee tends to bow inward which is bad.

    ReplyDelete
  11. GreggSeptember 15, 2009 at 9:40 AM

    eye surgery got cancelled to friday, looks like i get to expreience more development the rest of the week

    ReplyDelete
  12. AnonymousSeptember 15, 2009 at 10:36 AM

    BW = 205
    FS - 205# - 6, 6, 5, 5
    Ring Dips - 12, 10, 8, 10

    ReplyDelete
  13. SBSeptember 15, 2009 at 10:49 AM

    BW-170

    FS-155 (4,4,4,4)
    ring dips- 10,10,10,10

    Need to focus on not setting a goal of # of reps which ends up being a mental road block

    ReplyDelete
  14. derekmeatwadSeptember 15, 2009 at 11:14 AM

    APFT today :(

    ReplyDelete
  15. JWMSeptember 15, 2009 at 12:54 PM

    This comment has been removed by the author.

    ReplyDelete
  16. JWMSeptember 15, 2009 at 1:06 PM

    BW - 180
    FS - 185 (Reps - 5,4,3,3)
    Ring dips - 12,10,8,8

    Squat form got bad as my knees kept coming in on my way up. Thanks to Starr for keeping me honest on it!

    ReplyDelete
  17. GreggSeptember 15, 2009 at 1:12 PM

    due to the cancellation i have the APFT, this should be fun.

    ReplyDelete
  18. UnknownSeptember 15, 2009 at 2:50 PM

    Someone must have hit the snooze button on my alarm a couple times this morning...

    Anyway--At Arvin early this afternoon:

    FS (185#): 8.8,5,8
    RD: 18,18,18,15

    Sorry morning crew.

    ReplyDelete
  19. MBKSeptember 15, 2009 at 2:51 PM

    BW-185
    FS-185 (Reps-13, 10, 10, 10)
    Ring dips- 14, 11, 12, 10

    ReplyDelete
  20. AnonymousSeptember 15, 2009 at 4:01 PM

    BW 200
    FS 185 (Reps- 6,5,4,4)
    Ring Dips- 7,6,5,4

    This was a humbling WOD...

    ReplyDelete
  21. AnonymousSeptember 15, 2009 at 6:00 PM

    BW - 155
    FS - 155, reps - 10,10,10,10
    Ring Dips - 21,14,15,16

    ReplyDelete
  22. Paul MarySeptember 15, 2009 at 6:22 PM

    Monday's WOD- 16:00

    12,10,6,5,3

    ReplyDelete
  23. JimmySeptember 16, 2009 at 6:52 AM

    185# FS- 6,5,4,4
    Had to sub 135# bench press due to shoulders getting wrecked last night in MMA practice. 20-21-17-20

    ReplyDelete
  24. VWSeptember 16, 2009 at 8:41 AM

    BW= 190
    FS with 185#: 5, 4, 4, 4
    Ring Dip: 13, 11, 10, 8

    ReplyDelete
  25. Demet-hookSeptember 16, 2009 at 10:20 AM

    Gonna have to make this up on Saturday...Some confusion with the schedule today/laziness...

    ReplyDelete