Saturday, 17 September, 2011

Posted by Mandee on September 16, 2011   |   15 Comments


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.

Pat Barber: OHS 265lbs, FS 330lbs, BS 370lbs.
Elyse Umeda: OHS 185lbs, FS 195lbs, BS 255lbs.
Duncan Martin (age 13): OHS 85lbs, FS 115lbs, BS 145lbs.
Jack Marks (age 13): OHS 85lbs, FS 115lbs, BS 145lbs.
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Compare to 110317.


Gymnastics Warm-Up at the 2011 Summer Affiliate Gathering” withJeff TuckerCrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit New Zealand – video [wmv] [mov]


15 responses to “Saturday, 17 September, 2011”

  1. Karen says:

    Not a stellar show today at the gym.

    125OHS-175FS-185BS. Hip started bothering me so my mental game left the building.

    CONGRATULATIONS Jane!!!!! Muscle up x3!! Great work!

    • Jane says:

      Thank you for the instruction! I still can’t believe it! 🙂 Dennis, I hope I didn’t disrupt 101 too badly with my excitement! That was so fun.

  2. Robert S. says:

    215 OHS (15#pr)-235 FS (-10#)- 300 BS (-20#)

    OHS went very well today.

  3. Dennis says:

    Amazing Classes Today. A lot of PRs. Great Job and keep working for more. 101 class did great as well.
    Jane a great big CONGRATS on the Muscle-Up. The timing was perfect, no better way to motivate the 101 class than have someone nail their first Muscle-Up during it.

    Robert, you are getting scary strong . Awesome #s.

    Train Hard, Train Smart, Train to Survive! Coach DB Out

  4. AP says:

    175 OHS (20# PR)
    185 FS (prev PR)
    235 BS (-25# PR)

    Congrats Jane!!!

  5. Tracey Rauer says:

    Good job on all the PR’s today! Congrats Jane!

  6. Dennis says:

    Robert just read an excellent article about your sacrifice for others during the 9.11 K run in full fire fighter gear. Great job and way to represent.

    I have attached the Redstone Rocket link below. It is on page 25-26 if you would like to read.

    Great Job Capt Simmons.


    • Robert S. says:

      Thanks so much DB. I didn’t really want them to make a big deal about it in the Rocket, but they had to write something. My small sacrifice was the least I could for those who answered the highest calling that day.

  7. Tracey says:

    Hi my name is Tracey…and I am a Lululemon addict! Don’t judge me until you own at least 3 peices.

  8. Tracey says:

    also, one of my Jr. Golfers….Janie Jackson is in the final round for LPGA Navistar classic!! GO Janie!

  9. Don says:

    Great WOD taday, thanks to Dennis. PR on all three squats with excellent coaching!!!