Tuesday, 09 Feb, 2010

Posted by Mandee on February 8, 2010   |   25 Comments

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Learning the Front Lever” with Jeff Tucker, a CrossFit Journal preview video [wmv] [mov]

Read “Are You a C.E.O. of Something?” with Mark Pincus by Adam Bryant, The New York Times.

Check the final standings of our competitors at the Garage games website

25 responses to “Tuesday, 09 Feb, 2010”

  1. z says:

    Congrats to the GG guys. I enjoyed getting to know yall better over there. Great pic above of J getting the overall fastest time. 155, 155, 155, 155, 165, 175, 185, 195, 205, 215. Also, please check out http://www.2POOD.com. It will be changing frequently with a lot more features to come. Thanks.

  2. Justin says:

    Might have done 4 sets at 255. I can’t really remember.

  3. Aaron says:

    145 x 10

    Very cool site Tony, looking forward to supporting 2POOD!!

  4. Mandee Miller says:

    Sets 1-7 @ 115#
    Sets 8-12 @ 125#
    Sets 13-15 @ 135#

  5. Jake Naumcheff says:

    Justin’s should look like this also, it was 4 sets.
    Great stuff Tony!

    • tracey says:

      JHickey, You must let the vampire go!!!! she is messing your wkouts up…delay the attack until after crossfit games.

  6. joe c says:


  7. Tasha W says:

    75-75-65-65-65-65-65-75-75-75. Once Russell told me to take off my Brooks running shoes, was much easier to stay on my heels. I completely felt the difference & now realize I DO need new shoes for weight lifting WODs. 🙂 I am getting into a deep squat, but need to focus more on pushing my knees out as I drive up.

  8. Russell says:


    did these as box squats with 5x 95 pound plates and 1 BFS 10 pound plate… not sure of what height that is but below parallel. worked on explosiveness and managed to “pop” off of the box much better than I used to for all reps.

  9. tracey says:


  10. Katherine Berger says:

    Hey Tasha,

    Not sure what size shoe you wear, but I have a size 7 womens weight-lifting shoe that is getting zero use at the moment if you want to give it a try before you go buy some!

  11. Tasha W says:

    Katherine, that would be awesome! I wear between a 6.5 or a 7, so those might work perfectly for a “trial run.” Thank you for the offer. Been keeping you in my prayers, girl!

  12. Robb Dempsey says:

    185# x 4
    205# x 5

  13. klowe says:

    How the hell do you have enough energy to squat today? I’m impressed! No more intermediate for you!

  14. LeshaS says:

    Sets 1-7 @ 115#
    Sets 8-12 @ 125#
    Sets 13-15 @ 135#

  15. Karen says:

    115×4-5 sets, then moved to 125 for remainder sets. My notebook is out in the car so I can’t remember when I shifted to 125. Getting better at the squat depth and form. The box squat practice really helped with teaching explosiveness and using the back of legs instead of relying totally on quads.

  16. Kerri says:


  17. Patrick says:

    Speed sets

    This method is used by Westside Barbell and others to train the bench press and the box squat. Typically, you perform 8–12 sets at 50–60 percent of the 1RM with a focus on maximal acceleration. For the bench press, triples are used, and for the box squat, doubles are used. Sets are performed with brief rest intervals on the order of 30–60 seconds.

    From article: http://elitefts.com/documents/speed_training_for_size.htm

    Today I went heavy and used 70% 1RM: 185# across the sets.

  18. Justin says:

    I didn’t have to do that grueling 5th wod, so I’m wasn’t feeling too bad. I think all of the post contest beer may have also helped my recovery.

  19. Larry Lowe says:

    Hyatt San Fran WOD:

    3 rounds:
    20 flights of stairs
    20 pushups
    walk down to bottom
    start again with no rest


    200 feet elevation climb is a lot. The first round I started fast and about threw up around floor 13, round two was a bit slower, during round 3 I thought i was going to die in the stairwell.

    Ascents plus pushups = 1:30, 2:30, 3:00
    Descents = 5:00, 5:00, 5:00

  20. Barry S says:

    165# for 10, then 3 more @ 185# (which is really where I should have been, I think, all along)

  21. Katie says:

    105 accross

  22. Slade White says: