Go heavy…or go home

Monday 110613

Back Squat 3-3-3-3-3 reps

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Compare to 110225.

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Post-Elements WOD @7:30pm w/Hari:

5 Rounds:

60 seconds Hang Power Cleans
60 seconds Burpee Wall Balls
60 seconds Rest

Record HPC weight and total reps, wall ball weight and total reps.

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Last Friday’s lunchtime class, post-WOD:


  • From the CrossFit BrandX forums:

    Today, everyone is a Big Dawg. Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.




    How to dress for this workout:

    1) Weightlifting shoes, or at the very least Chuck Taylors (NOT typical sneakers with thick, squishy bottoms). If you don’t own either of those options, believe it or not dress shoes or combat boots will better mimic the right type of support than typical sneakers can. Final option: just wear your socks. But whatever you do, NO SQUISHY SNEAKERS!
    2) A cotton t-shirt works best for the low-bar back squat. Avoid slippery man-made materials. You can even put chalk on your t-shirt where the bar will rest to help keep it in place.
    3) Shorts or pants that allow you to squat below parallel with no restrictions.

  • Jenny A

    I think I left my keys at the box this morning. They’re on a blue lanyard (cord). If someone could please post if they find them and leave them at the desk, I’d greatly appreciate it. Thanks so much!

    • We found your keys. They’re behind the front desk–just ask a trainer to get them for you!


    To all members and visitors. Do NOT throw up in the sink. Make it to the toilet and if you do puke clean up after yourself. That is all.

    • jim

      that is fucked up.

    • michelle

      ok that is seriously disgusting

      • sam.gaberal

        Must have been some intense back squats…..

        • It might have been a private client working with a personal trainer on more met-con kinda stuff; nonetheless, totally uncalled for.

  • BSx3

    warm up 45#, 135#
    work 155#, 185#, 205#, 215#, 225#

  • Hari

    Although the number of these incidents over the years has been minimal, my sense is that it is non members who most often the offenders.

    If as Allison suggests, this may have been a private client, we should determine whether there was a trainer and client in at the time. If so, we should inquire further, and if necessary, ask one or both to not return.

  • Jay

    175, 185, 195, 205, 215

  • Throwing up after a super-hard workout = metal. Doing it in the sink = Backstreet Boys.

    195, 195, 200, 205, 210

  • Eric

    205, 225, 245, 245 (2, third one was too high), 265 (PR), 235

  • Sam G

    Back squat triplets


    Could have started at 275 but it takes me awhile to warm up

    1000m row working on form.

  • B Spears

    PE 53#
    16/15, 13/12, 12/11, 11/9, 11/10

  • Hari

    205, 215, 225, 235(1,F), 230

  • Steve Slovacek

    155, 175, 195, 215, 225, 235 (1,F)

  • Jeff

    5 rounds
    10 FS @135#
    15 pull ups

    FS were easier than expected. Pull ups were harder than expected.

  • Steve Slo

    This is weird… I tried posting once already, but it said my comment was awaiting moderation.

    155, 175, 195, 215, 225, 235 (1,F)