Wednesday,23 Dec, 2009

Posted by Mandee on December 23, 2009   |   17 Comments

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

CrossFit Charlottesville (VA) writes about Rule #1: No Egos Allowed.

Merry Christmas from Parker Griffith

Post thoughts to comments.

17 responses to “Wednesday,23 Dec, 2009”

  1. Justin says:

    Lost rack position in the round of 20. 275 was a little ambitious for the third single. Switched to a crossed arms grip about halfway through the round of 30 to keep from losing the weight.

  2. joe c says:

    rounded the yell out of my back on 170 and felling it now.

  3. Craig Herr says:

    looking back my singles were maybe a bit light but the high reps made up for it.

  4. Robert S. says:


    had a couple of 225 attempts on the second single, but it was a little much. May have gotten it if I had done it first.

  5. Russell says:

    275 x 1
    215 x 10
    290 x 1
    185 x 20
    275 x 1
    155 x 30

    Total- 1395

  6. Robb Dempsey says:

    205, 155 (10), 225, 145 (13 + 7), 235(PR), 105 (23 + 7)

    Total = 1070

  7. Aaron says:

    170(pr) x 1
    140 x 10
    170 x 1, failed at 175, then went down
    110 x 20
    170 x 1, this one felt the best and lightest
    95 x 30
    Total: 855

  8. Jake Naumcheff says:

    225 x 1
    185 x 10
    225 x 1
    155 x 18+2
    225 x 1
    135 x 21+9
    Total: 1150 (if you count the failed attempts)

    Definitely should have gone higher on the singles, lost the set of 30 because I couldn’t hold the rack position. Nicely designed workout.

  9. klowe says:

    sh@*ties day ever at work.

    This WOD to be made up tomorrow. Looks like fun!

    Are there any classes tomorrow?

  10. Mandee Miller says:

    1 x 155
    10 x 105
    1 x 145
    20 x 95
    1 x 145
    30 x 65
    total = 710

  11. Kerri says:

    1-140-only because the bar was loaded w/ 15 on one side and 10 on the other.
    Russell says I can’t blame Karen, b/c I’m always supposed to check my own bar.=o)
    It’s OK Karen, at least you could feel the difference in the sides
    30-55-probably could’ve done 65 instead

  12. Kerri says:

    And, awesome bit from CF Charlottesville!
    I’ve seen for myself that CF is the great equalizer…..Love it!!
    Wouldn’t have it any other way!!

  13. Robert S. says:

    Anybody look at mainsite tonight? Apparently they like this rep scheme.

  14. tracey says:


  15. Katie says:

    On “No Egos Allowed”
    -I think Crossfit naturally flushes these people out. We’ve witnessed this in our own gym. You can cut corners and cheat reps and scale to get your time up, but eventually it shows through.

    On Parker Griffith
    -Clearly this was a political move. Blue-Dog Democrats in the House are scared about losing 2010 elections, and that is why we’ve seen about 5-6 already retire, or in this case, switch parties. Although I am glad he will now vote on GOP lines, I hate that he didn’t run on that to begin with, if the Conservative agenda is really where he agreed with. It was not until the “Health Care Reform” debate begun, and he came home this summer on recess to hear all his doctor friends bitching about it and threatening to pull their votes and funding that he decided to switch.

    The one singular quality I look for in politicians is INTEGRITY, even before party affiliation. Just don’t see a lot of that in Griffith.