Monday 100118
Next Athlete Exchange Program WOD is 23 January, 11am, at Crossfit Alexandria. To register, please email Rudy at rudy@crossfitalexandria.com. Also please post to comments so we can carpool.
Back Squat
Establish a new 1 Rep Max
Weighted Pull-ups
3-3-3-3-3
Post loads to comments.
Compare to 091214
If you establish your 1RM quickly, continue to do singles at 90% of that weight.
61 comments for this entry:
Leave a Reply
Photos
January 18th, 2010 on 12:11 am
370 FGB yesterday. 12 pt PR
January 18th, 2010 on 7:01 am
This is for you Brian because you asked me to:
175 (20+ PR)
Negatives and Flex Arm Hangs rotation for pull ups. Did three sets of each.
January 18th, 2010 on 7:02 am
I liked our warm up/progression on the BSes…thanks, Brian.
1RM 130# (15# PR)
Then practiced flexed arm hangs and negatives.
Brian – I’d wanted to do the pullup progression you’d posted on your blog. Is there any way we can post that somewhere for people like me who have horrible memories? Maybe on butcher paper on a wall in the box somewhere?
January 18th, 2010 on 8:40 am
BSx1: 185, 215(previous PR from Dec.), 225 (10# PR), 235(f)
Weighted PUx3: 10, 15, 20, 25, 25(f)
January 18th, 2010 on 8:41 am
180 (15+ PR)
Attempted the weighted pullus, couldn’t quite get over the bar though. Then did flex arm hang and negative rotation for pull ups.
Great job 5:30 AM crew – PR’s everywhere!
Thanks Brian!!!
January 18th, 2010 on 9:10 am
Wow, miracles abound! Posts from both Nicole AND Lisa!
NICE PR work today with the 0530 ladies! I could only muster a repeat of my 1RM @ 145. (Considering I am on Day #9 of Paleo, I was secretly happy to be able to repeat this weight.)
Pull Up Progression:
4 sets of 1 flexed arm hang (max possible) + 3 negs
January 18th, 2010 on 11:14 am
Christy – nice Gravatar! Now we can call you “Furry Expletive Dropper” LOL…ok, maybe not out loud, but laughing nonetheless.
January 18th, 2010 on 11:40 am
Back Squat: 315(PR)
Weighted PU: 45(3)-53(2)-70(1)-70(F)-63(2)-45(3)
January 18th, 2010 on 11:50 am
BS: 265 (PR)
The weight felt fine and I could have done more but I had no energy today. My sleep schedule was a little messed up the past couple of days.
Weighted PU: 75 (PR)
January 18th, 2010 on 12:25 pm
Ken,
What did you find out on ZMA, have you started taking it, any feedback? Very curious on the sleep and performance results.
January 18th, 2010 on 12:37 pm
Gabe!!!
What’s up man? Great job on FGB!! you in town this week? Hope you stop by the gym. One more WOD or HH for you!
January 18th, 2010 on 12:46 pm
BS: 305
PUs: 95×3(PR)
January 18th, 2010 on 12:56 pm
Ok peeps, anyone interested in hockey games?! Specifically the Penguins vs. Caps game on March 24?!I know its the Wednesday before sectionals but hockey is still fun sober. If so, there might be an opportunity to get a package of seats or even a suite. If interested (preferably Pens fans, HA) please email me at Sally.Shuster at gmail.com. This is not a guarantee just an idea and trying to work some magic!!!
Also tomorrow marks my one year at PCF so I will try and write a blog post on why I miss globo gyms and how I have had minimal gains since I first started(or maybe it will be the complete opposite)!!
January 18th, 2010 on 1:04 pm
BS: 165 (PR). My hands are shredded from Cindy so I didn’t do the weighted pullups today.
January 18th, 2010 on 1:30 pm
BS: 215
PU: 10-25-45-45-45(f2)
January 18th, 2010 on 1:36 pm
BS- 195 (PR). Just put in the order for weight lifting shoes so I can get to 200+ next time. I also discovered a new way to ditch where you sort of launch the bar off your shoulders and duck your head and neck out of the way. I call it “Tempting a Concussion.”
January 18th, 2010 on 1:41 pm
Wow! Nicole actually posted!
Looks like I missed good times at the 0530 this morning. I had a day off and decided that I would take advantage of the luxury of sleeping.
BS: 125 (PR).
PU (all done slow and strict) BW – 5(2) – 5(2) – 5(2) – BW – BW- BW
First time attempting weighted pullups. I can do 2 at 5#. Couldn’t seem to get the 3rd not matter how hard I tried. Still very happy with this.
January 18th, 2010 on 1:45 pm
Forgot. Did the should press progression.
45lbs – 7 rounds + 4 reps.
January 18th, 2010 on 2:11 pm
Just wanted to say that I had a great time at the GFIT gymnastics seminar that Rupert and Steve put together on Sat. This is my second time going and they were able to keep me challenged while introducing the basics to those that have not been exposed. I highly recommend it if you have the chance.
January 18th, 2010 on 2:44 pm
Hey Heather, glad you like the gravatar.
His name is Hungry (from the Weight Watchers’ ads). I didn’t think it loaded, since I still see the gravatar with me and a glass of wine on my computer. Strange…
Kudos to Heather who rocked a PR at 0530 as well.
We missed you Wendy, but I see that the sleep-in got you to a PR too. And, extra points for some bad a$$ pull ups! YOU are a ROCK STAR.
January 18th, 2010 on 2:45 pm
BS: 155 (10+ PR)
STILL can’t pull-up. Bah.
January 18th, 2010 on 3:18 pm
Seconding Vaughn on the GFIT seminar recommendation. It was like playing on the elementary school playground. Rings, bars, springy floors, foam pit, big long trampoliney thing to bounce on. Fun fun fun!!!
Rupert and Steve do an awesome job scaling moves and explaining the “why’s” of a particular technique. Really looking forward to the next one.
January 18th, 2010 on 3:40 pm
BS: 275 (PR)
PU: 65
January 18th, 2010 on 4:16 pm
B.S: 245lbs (PR)
PU: 55lbs
January 18th, 2010 on 4:36 pm
BS: 275-300-305-320
P/U: 45p-75p-90p- 80p-75p
January 18th, 2010 on 4:52 pm
BS: 155 PR
Pull up: 5#
Just when i thought my greatest challenge was drinking black coffee, I tried liquid fish oil today for the 1st time. Dear Lord, how do you people do it??
January 18th, 2010 on 5:53 pm
Back squat: 150
then practiced pull ups. Felt very worn out today and insatiable. Week 1 of paleo I had felt good, now I am starting to feel tired, etc. Grrrrrrr
January 18th, 2010 on 6:30 pm
FINALLY!!!!
After many long years …
Squat: 400lbs
Pull-ups: 3x102lbs
January 18th, 2010 on 6:42 pm
Way to go Aaron!!!
January 18th, 2010 on 6:49 pm
great job Aaron. I’m still trying to break the 300# club
January 18th, 2010 on 6:57 pm
180 # PR 5 (+5)
1 pull up with 5 #’s
January 18th, 2010 on 7:33 pm
BS 140# (following a too-ugly-to-claim 145)
Thanks to Allison for insisting on decent form.
Pullups – 3-3-3-3-3 Red/red/red/blue/blue
With thanks to my brother Vaughn (boy that’s hard to type) for pushing me to stay and do more than I thought I could. You were right!
January 18th, 2010 on 7:41 pm
I’m still buzzing from watching Aaron crush 400lbs, nice job dude.
Max 1 Rep Squat: 345 (PR)
Max 3 Rep Pullups: 107 (PR)
January 18th, 2010 on 7:43 pm
Back Squat: 205
While I’ve gotten stronger, my squat depth just isnt where it’s supposed to be. Definitely something I need to improve…
Weighted pullups: 25, 30, 30, 25, 30(2)
January 18th, 2010 on 7:49 pm
Back Squat: 150 (20# PR)
Red band assisted strict pullups and a couple of unassisted strict chin ups.
January 18th, 2010 on 7:54 pm
BS: 345 tried 355 and failed, but will could probably get it next time
Weighted pullups: tried 102 but only got 2 and 3/4 but definitely feeling it from Cindy and the Gymnastics cert on Sat so am happy with that!
January 18th, 2010 on 7:55 pm
oh and awesome job Aaron!!!
January 18th, 2010 on 7:58 pm
225# squat
60# pullup
January 18th, 2010 on 8:18 pm
BS – 315 tied PR
Pullups – 35-53-53-53
Did Helen before WOD in 10:02 (PR..also my first time so was pretty confident I would get a PR:).
Then did the 300 double unders with Aaron and Guch…3:24.
Nice 400lb sqaut Aaron!
January 18th, 2010 on 8:19 pm
365 on the back squat. This didn’t feel/look so great so I stopped after this. Previous PR was 375 so I am hoping it is the paleo transition, although energy has been fine.
Took it easy on the weighted pullups
Beast work Aaron
January 18th, 2010 on 8:24 pm
BS:300
PU: 35
January 18th, 2010 on 8:34 pm
Good job Aaron! So exciting!
BS: 215 (pr by 30#) and I’ve officially broke the 2 bills mark, WOOP! So excited.
Pullups: BW-BW-5-10-15(2.5) then did static holds/negatives with 25#
January 18th, 2010 on 8:41 pm
BS: 215 (PR +35)
PU: 0 – 10 – 20 – 20(f) – 10 (first weighted PUs)
January 18th, 2010 on 8:43 pm
185 front squats; failed at 195, which is my pr
did pull ups for the first time in approx 12 weeks
BW-10-20-2-30 (completed two and failed on the third)
January 18th, 2010 on 8:46 pm
BS 295 (PR by 10#)
25-35-45-45-45 on pullups
January 18th, 2010 on 8:48 pm
BS: 195#
Weighted pullups: 30#
January 18th, 2010 on 8:52 pm
1 hour rowing clinic with Alison (thanks babe!) followed by the 0930 WOD. We must have rowed close to 3k while working on my form.
Did high bar back squat since my back is still a little tweaky (though getting better) and pretty tired. Forgot how much of a difference that makes. Got 205, failed at 215. Low bar back squat PR is 235/240, so this was by no means close, but good to work high bar again since all I ever do is low bar. Frustrating that high bar is quite a bit lower (weight wise) than low bar.
Weighted pull ups: 5#-10#-15#-15#-20#(2)-20#(2). Almost had 20 for 3, but it just wasnt in me today.
Then, we made up the DU and kb swings from yesterday (no row, see earlier rowing clinic). Cut ourselves off at 10 min…I had in the neighborhood of 200 DU. They’re getting better, my my arms were so. freakin. tired. KB swings (grip went): no idea. Sub 4? I wasnt paying attention.
January 18th, 2010 on 9:35 pm
Squat 315, less than previous 1RM. I blame it on the Paleo Diet.
Pull ups BW, 10, 25, 30, 35×2
January 18th, 2010 on 9:39 pm
300 LBBS (PR). 25# weighted pullups
January 18th, 2010 on 9:54 pm
140 (PR + 5)
2 rounds: flexed arm hangs + 3 negatives (back was still monster sore from Sat’s Cindy)
January 18th, 2010 on 10:13 pm
225*
*of questionable depth, but wouldn’t have been a PR anyway
Weighted pull-ups
35-35(2)-25-25-15(2)
January 18th, 2010 on 10:29 pm
BS 255# failed @275
PU: 45-45-53-63-68 (2)
January 19th, 2010 on 12:39 am
BS: 135#
Weighted PU’s: BW-5#-10#(2)-10#(1)-BW
January 19th, 2010 on 7:29 am
285 on BS, two fails at 295, did Cindy on Sunday, so I think 300 is in my near future; Pull-ups: 35-50-70-85 (didn’t want to push past 85 as this is the first time I have ever done weighted pullups at these weights).
January 19th, 2010 on 9:10 am
285 BS
BW Pullups
January 19th, 2010 on 11:02 am
Nice work to all at the evening WODs (especially Doug for his repeated pig-on-ice-skates demos).
Leaderboard was as follows:
WOMEN
1. Kassi 215
2. Kate L. 195
3. Kelly M./Alli 185
MEN
1. Kyle 345
2. AaronPCF 400
3. Mike C/Jamie 365
January 19th, 2010 on 1:42 pm
185# BS
WPU: first dead hang pullup (!!) and then 1 rep at 5# (with a questionable seal kick to get my chin over)
I did high bar and was 20# below PR, but my legs were so sore from Cindy, I was pretty happy with being able to squat at all.
Followed up with 300 DU (6:54) and 100 KB at 25# (3:44). Thanks for bullying us into this ladies
January 25th, 2010 on 1:39 pm
[...] January 25, 2010 in Uncategorized | Tags: back squat Back Squat 5-5-5 (80% of 1RM Established 100118) [...]
January 25th, 2010 on 9:19 pm
[...] Good day in the “box” Back Squat 5-5-5 (80% of 1RM Established 100118) [...]
January 26th, 2010 on 9:01 am
[...] Back Squat 5-5-5 (80% of 1RM Established 100118) [...]
February 3rd, 2010 on 1:43 pm
[...] 1-25-10 3 02 2010 Back Squat 5-5-5 (80% of 1RM Established 100118) [...]