Monday, 23 May

For those faithful fitness few hanging out at USMA this summer, I'm trying to find the 'best' time for the morning crew to meet for max participation.  Check your schedules and then post to comments when you will be available to hit the gym the following day.

For the WOD:

Front squat:  5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

Between every set knock out 10 GHD sit-ups.

Post loads to comments.


Nick B said...

I will be there between 0600-0630 to work out

SG said...

I'll be in @ 0530, but I'll do a slow warm-up to wait for the crew to trickle in.

ErinM said...

I will be there at 0530.

Adam said...

I'll be in with the early crew. See ya'll around 0530.

Adam said...

I think I messed up the white board post with rep scheme.

I did:
115-135-155-165-165-175-185 (PR)

Thanks to SG for some great coaching.

ErinM said...

Front squats for the first time in many months! Stayed at 50 for all of the reps to avoid hurting my shoulder.

Then did same rep scheme for back squats:
65-85-95-100-105-110-122.5 (1 rep max PR!)

JC said...

I went with the board as well:


Nick B said...

185, 205, 225, 280, 285, 295, 300

Adam said...

The "B" from Nick B stands for "BEAST!"

300, that is awesome!

Anonymous said...

135, 185, 185, 205, 225, 225, 235. Not totally satisfied with my squat depth on those last two, but not too bad.

jswobe said...

Last 3: 235, 245 (PR), 255 (f)

@Adam & Nick B: agreed...that 300 is AWESOME!

Aberdeen Proving Ground, MD

Stroh's Lite said...

155, 175, 185, 195, 205, 215, 225
Those darn GHD situps in between sets really worked the quads... nice.

baby huey said...


Matt said...


I wasn't able to make it to a gym with heavy weights. I did find some ancient stuff at my parent's house and found a GHD on Craig's List for $50.

5 RFT:
10 Ring Pull-ups
15 GHD Sit-ups
20 One-arm alternating dumbbell snatches (approx 58lbs)