Monday, 21 Mar, 2011

Posted by Mandee on March 20, 2011   |   23 Comments


8 minutes of Hamstring and hip mobility drills, followed by 3-5 minutes of mid-line isolating movements (Think back ext, ab-mat sit-ups, good-mornings, Reverse-hypers, or GHD sit-ups)



Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to 101109.


“How To Miss” with Coach Mike Burgener – video [wmv] [mov]



23 responses to “Monday, 21 Mar, 2011”

  1. katherine berger says:

    hey guys,

    the games site is working tonight so i was able to validate MOST of the scores that are posted (the only ones I didn’t were ones that did not have corresponding paperwork).

    i was also able to accept more members to the team. if you were not on the team previously, you may have to submit your score to me so that i can validate it (not sure on that but i know some of you have done it and i do not have scores for you yet 🙂

    if you have any questions, call me at 256-714-6077 or email me at berger.katherine@gmail.com

    great job everyone!!!


  2. Tye says:

    180(PR by 15)/230(PR by 5)/260(PR by 5)

  3. Larry Lowe says:

    165/205(pr by 10)/255

  4. Matthew says:

    155/220(pr, never done front squat 1 rep)/ 255
    i think those numbers are correct, left my notebook, so whatever it says on the board is correct, if i’m wrong in my posting someone can correct me, but they are close enough

  5. Ron Wood says:


  6. FreakinA says:


    Great job to everyone on the PRs, none for me today. Right wrist was hurting and rushed my 2 OHS 165 attempts, missed on depth for FS at 190 and failed on BS at 230. 225 is my prev PR and I can’t get over that hump.

  7. Emily D. says:

    anyone else see this?

    400 lb man runs marathon


  8. AJ says:

    Yeah…I think there is a big glitch on the games site. From what I can tell, anyone who entered their WOD as “scaled” is not showing scaled. It’s factoring our score the same way as RX’d. I’ve entered my score twice and checked the “this workout was scaled” box and it still isn’t showing up as scaled.

  9. Gina T says:

    Good day for squats today! Thanks to Tracey for her ‘Tip of the Day’ on back squats – helped me to PR by 20lbs. Also, a big thanks for knowing each one of our strengths/weaknesses~ you are a great coach!!!

  10. Rich C. says:

    165(pr by 30)/195(pr by 10)/230(pr by 15)
    Felt great today…still had some in the tank so might have left some on the table but still very happy with the pr’s today. Form felt good except for a cpl miscues. Thx Ryan for the tips and motivation!
    Great lunch class as usual!

  11. Will Blankenship says:


    +5 PR on everything

  12. Patrick says:


  13. Erin Atkins says:


    PR’ed by 5 pounds on OHS and BS; PR’ed by 20 pounds on FS! My knee was an issue Friday and Saturday, but it looks like it healed so well that it made me better (have a sudden urge to watch The Rookie now). Thanks to Alissa for making me try weight I wouldn’t have tried on my own.

    • Chuck says:

      It was fun to lift with you today. You looked strong and can totally do more next time… Your form was better as you got heavier- Way to go Erin! 🙂

  14. Robert S. says:


    185 matches my previous OHS pr. I had 200 in me today, but with no bumpers at work I decided to not risk dropping a bar with a bunch of steel on it.

    Failed on a 320 attempt on back squat which would have been a 5#pr. Very happy with the front squat pr.

  15. katieg says:

    Dropped into a brand new box in Enterprise… Crossfit Optio (Tracey you’ll have to drop in when you are there seeing your Dad). Great box, great people. It felt strangely like home to be back in a dirty, hot warehouse again!

    Cindy: 14 + 3

  16. Stacey says:


    Lunch class was awesome as usual.

  17. AJ says:


  18. Don says:

    Big thing today is getting through a squat workout without being relegated to squat therapy which leads to squat insanity if you never graduate! OHS 75#, FS 140#, and shazaaam, BS 170#!! Thanks to Dennis for the jump rope workout he posted yesterday. Got 86 SUs today, working on 100, then soon finding my DU rythym.

  19. Don says:

    Uh, 86 without a break I mean.