Rack that bar!

BIG NEWS: For the first time ever, we’re offering a women-only free beginners’ class, this coming Tuesday, December 1st, at 6:30pm. (Space is limited and pre-registration required.)
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7 (5 slots left)

In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (3 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (just 1 slot left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Monday 091130
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090915.

Rippetoe’s new website, forums, and seminars
The battle of the diets: Is anyone winning at losing? (video) (via)
How to fool a family
Eat wild
Sitting, standing, and bouncing, a.k.a., how to change your seating at work and fix your posture
Athleticism vs. fitness
Rippling muscles on TV dance shows are a pigment of your imagination
Better-looking sportsmen more likely to win
The gang’s all here:

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Today’s one of those workouts that don’t need to be scaled; nonetheless, here’s some guidance from the CrossFit BrandX forums:
    Today everyones a Big Dawg!
    If you have not done front squats before or have trouble with them, start light and work on your technique.
    http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv
    http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov

  • torch

    Fighter pull ups
    22-20-16-12-8-4
    10-9-8-7-6-5-4-3-2-1
    Snatches, 65# (sqaut)
    GHD Sit Ups
    GHD Back Extensions
    11:22. Good form practice. will be back on the cycle wednesday

  • dan def

    Torch– how much rest between each set of fighter pull ups? What were your targets for each round?

  • Adam

    Torch
    fighter pull ups?

  • Reagan

    205-215-225-230(2)-230(1)-215(2)
    Black Box (250,250)

  • torch

    The Fighter Pull up program is a descending ladder prescription from Pave to increase strict pull up base on your Rep Max. I started assuming a 20 rep max and calculated according to his guidelines. I use it to supplement strict pull ups as they are a major part of my military application process. I have noticed enormous carry over in my kipping pull ups and grip however.
    Dan: rest as needed. I rested probably 30 minutes b/t 22 and 20. I did my little WOD, then did the 16. I did 12-8-4 in about a 10 minute period. The numbers I hit were my target numbers.
    Adam: we have a copy of the program on the computer up front.

  • torch

    *Pavel

  • Mike K

    EatWild is an awesome site! And some of the farms on there will ship to you and have great prices if you buy in bulk… assuming you have the space to keep it of course.

  • Steve-O

    Is anyone interested in going to the Level 1 Cert April 10-11 next year in Montclair, NJ? Let me know b/c I signed up for it the other day. I know its pretty far in advance but they sell out quick! We can do some type of carpooling or whatever, my email is
    steven.bonetti@gmail.com

  • kj

    75-85-90-85-85
    Wobbly knee set in when I kicked it up to 90.

  • Matt D

    145 -165-145-150-150
    i suck. leaned foreward on 165. this was my first time doing front squats more then 135 so everything is a pr

  • Jenn Tang

    95-100-105-115F-110F

  • Hari

    155, 165, 175, 185, 190 (PR)
    (68,54), (55, 42), (61, 48), (43, 22)

  • Naveen

    135, 155, 155, 155, 155

  • Tony

    125, 135, 140, 145 (PR), 155F
    Thanks to Jai, Denise and Rickke for watching my form.
    (27,14)

  • Lenny

    235×2
    230×1
    225×2
    205×3
    185×3
    Whole bunch of sucking going on tonight.

  • Mike Mishik

    135-155-185(2)-155-165

  • Jai

    45# to warm up, then 55#/65#(PR)/65#/65# (progressively less able to get low, Linda seems to have left her calling card on my body)/60# to try to get back the right form/65# just because it’s the last set. Was at least getting to parallel. If I could get more strength at the bottom of the range of motion, I could go heavier.
    Tabata knees to elbows, score: 53
    Think I almost got a pull up. Soon, soon…

  • brad s.

    135-145-155-170-180(pr)