Thursday, January 31, 2013

"B - CAREFUL"

15 minutes to establish max Front Squat

5 rounds for time of:
5 Front Squats @ 50% max
10 Box Jumps, 24"/20"

Post time to comments. Compare to "CAREFUL" 7/17/12.

"Jumping Position" with Coach Burgener by Again Faster Equipment - video [wmv] [mov] [HD mov]

21 comments:

bill said...

185lbs max front squat
95lbs for WOD - 3.47

bill said...

Great job early a.m.ers! I think I was the only one without a FS PR today. What a class! I think Shane ran out of room on his bar for weights.

Amber said...

Warm up (85x5-125x2-155x1)
Max (175-185-195-205-215m-210PR!)

WOD @ 105 = 4:52 PR!
Front squats: all UB
Box jumps:
Rd1 UB bounding
Rd2 bounding 3/2/3/2
Rd3-5 jump up, step down

Tabata TTB: (57) 11-10-7-8-5-5-6-5

Eddie Allen said...

I am with you Bill. We are going to have to get Shane a longer bar. 205 and then 5:48 w/ 105#. My pace setter blew me away today. Best of luck to Anna and Robert!

Brooke said...

Dannnnggggg, Bill! What a SMOKIN time! Way to go!

Anna said...

85# max front squat - PR
5:07 for WOD

I enjoyed today! Everyone was doing great.
-Bill blew us out of the water on the WOD
-Eddie killing the front squats
-I am pretty sure Shane had weights of every color on his bar by the end
-Sheena broke triple digits plus some!!!
-Sandy, knocked it out of the park too
Then Amber was quietly setting PRs over on the side

Man, tomorrow will be hard. I can't promise no tears because I am a total sap.

stacey said...

"CAREFUL"
Oh the Agony and the Ecstasy...
The name of the WOD says it all.
The Agony : I did something dumb during the WOD as I was putting the bar down and strained my back. I rounded my back while trying to ease the weight down. Paid for it. Got a big fat DNF Grrrrrrr... Felt a tweak, didn't think too much of it, but when I tried to jump I couldn't move. Did the smart thing and just stopped to avoid further injury. Take a lesson from my mistake.

The Ecstasy: PR'd my FS Max-120#
We have entered the "more than body weight" realm. Woo Hoo!

Unknown said...

Great workout this morning! 305# FS for me. 155# workout and finished behind "BOUNCING BILL" who looked like he had POGO sticks in his shoes!!

Great workout all!

Tabata TTBs was a steady downhill from 12-7-6-then 5s the rest of the time for 50 total.

Overall time 4:15-the box jumps got me!

Sandy said...

Shane, good grief, that's a lot of weight! Way to go!!
Congrats, Stacey on that 120! And hope your back improves quickly!! A visit to the Muscle Joint may be in order!!
Did 120# FS, a PR for me.
Then did 5:45 on the WOD @ 60#. Unlike my hubby, I jump very slowly and carefully!!
Great class this morning everyone!!

stacey said...

Sandy Thanks! So that makes today's math formula:
(120# + PR)Squared!

Check my math Cori!

Cori said...

Formula looks right to me! :)
Now, if you can post the horsepower output formula for the 5rft, then you would have everything you need to know! It's actually posted online somewhere, if anyone is interested. it actually generates the horsepower output of your wod based on the time, pounds used, and reps completed. It might even take into account your body mass. It's pretty cool if you like numbers. :)

The Raulstons said...

Wow! Great work everybody - sorry about your back Stacey, but at least you set a PR:) Sherry will take care of that for you!
Bill! You may not have set a PR but my GOODness that is a good time on this and you crushed your time (and weight) from last time.
Shane - that is a big front squat man. Nice work!!!
Anna - is tomorrow your last WOD?

stacey said...

If I had completed 5 rounds, of 5 squats of 60lbs in 2.5 minutes:(not counting box jumps for the moment:

Movements

Squat
Reps - 25
Travel, Body - 0.37 meters
Work, Body - 3430.32 joules
Total Work - 3430.32 joules

Duration
2:30
150 seconds
Work Performed
3430.32 joules
349.79 kg-m
2530.2 ft-lbs

Power Output
22.87 watts
0.03 horsepower
16.87 ft-lbs/sec

Thanks Power calculator!
http://www.catalystathletics.com/resources/powerOutput.php





Anna said...

Cynthia - yes, pretty much. I may make a class here and there later in February but not likely. Too many moving parts with Robert living in Mobile starting Monday during the week until we can all move.

Oatie said...

That was rough, however I did manage a PR as well @ #80! Thanks Coach Drew for your awesome tips, it's finally paying off...well kinda, lol.

Cori said...

TEAM WOD!
Teams of 2 complete for time and max reps DU:
100 Pullups / Handstand hold
100 Partner Wall ball toss using Kids Wallballs (OR DANSKIN BALL as needed for scaling)
100 Ball Slams (30/20) / max reps Double Unders

Each Team will need the following equipment: 1 Kids WB, 2 slam balls, 2 jump ropes, and any bands necessary for pullups.

On "3-2-1-GO", Teammate A will begin Pullups while Teammate B holds a handstand against the wall. Each teammate can complete no more than 10 reps before switching. After all Pullups are complete, teammates will toss a small WB back-and-forth over their pullup bar. The WB cannot touch the ground until the team has completed 100 reps. If the ball is dropped, both teammates must do 5 BURPEES before returning to WB tosses. Next Teammate A will begin Ball Slams while Teammate B does as many Double Unders as possible during the time Teammate A is slamming the ball. Teammates may do up to 10 Ball slams before switching.

Score is time in seconds minus total Double Unders.

sheena said...

score on 7/17/12:
one rep max = 65#
WOD @ 35# = 7:54

score today:
one rep max = 105#
WOD @ 55# = 4:52

what difference 6 months makes!! i really love seeing tangible progress like this!! :)

Cori said...

great job everyone! from the sound of these posts, everyone had a stellar day!! awesome!!!!

Kista said...

I'm so bummed that I missed this. But if anybody needs any information on Aveda's earth month promotions- I can totally fill you in. 7 am company wide meetings are always fun!

Hopefully I'll see you guys tomorrow!

Jennifer said...

85# -- new PR by 15#!!! Woohoo
5:34 45# on the WOD. Man, my legs were shakey!!!

ShamWow said...

PR for me too. 165#. woot, woot. I'll be there for the team wod.