Strong is Happy!

Coach Kev P. knows where it’s at:

Friday 111021

A: Overhead Squat 3-3-3

B: Five rounds for time of:
15 Hang Squat Cleans 135/95 (Post Elements 96/65)
30 Push-ups

Post time to comments.

Great video primer on understanding the various Olympic lift variations and terminology
More than you wanted to know about rice
What damage does alcohol do to our bodies?
Kicking the scale and Mr. Gremlin to the curb
Track, organize, analyze, & share your daily CrossFit workouts with the WODstack app
2011 Slow Food Almanac (what is “slow food”?)

* * * * *
Here’s what’s on tap for Saturday’s WOD classes:

A. Iron Cross progressions

As many rounds as possible in ten minutes of:
10 Burpees
10 Ring Dips
10 Pull-Ups


  • FYI: Today is the peak of weight / volume for the moment; if you feel like you’ve been doing an unusually large amount of deadlifting / O-lifting / etc. of late, you’re right.

    • Dickie

      Glad I’ve been missing this!

  • Kameron

    Thanks for the pep talk Josh. What a relief. 🙂

    22:31 @ 95 lbs – Rx for women….moving up in the world! This one was hell.

    • Andys_back

      good work Carmen!!!!!

      • Dickie

        This is going to stick.

        • Will Lanier


  • Anonymous

    21:01 @95 20PU’s. Sara’s suggestion-okay, order to do quick sets of 5 cleans rather than the 1 rep, breath version I was doing was good advice-order, whatever you call those commands that stream forth in the early hours.

  • Anonymous

    Oh yeah, guys lets be nice and not call Kameron Carmen, Those that missed today, I accidentally, in the middle of the wod yelled, ‘Come-on Carmen!’. He told me privately it really upset him so we ought not call him that. Are we sure it’s with a C and not a K?

    • Kameron

      Bahahahaha! So happy to have you back at 6:15 buddy!

  • Malcolm

    OHS:  95 – 135 – 135
    WOD:  21:35 (95#)

  • Anonymous

    OHS: 65 – 85 – 85
    WOD: 20:20 (75#) 30 pus first round, 20 for the rest

  • Has anyone come across a pair of black men’s slip-on dress shoes? I just realized I may have left them on Monday night after 7:30 class.. checked the lost and found spot this morning and no luck. Any help would be appreciated. Thanks!

  • Will Lanier

    18:29 RX’d

    this one was R.O.U.G.H.

  • Kawasaki-san

    14:00 at 65#’s

    very tough even at the lighter weight. Thanks Sara/Will for the pushes…couldn’t clean to save my life a month ago

  • Peter

    17:48 (60#)  Will’s advice to break up the cleans into sets of 6/5/4 saved my ass. 

  • Jamie F.

    @joshuabnewman:disqus any news on my shirts?  See you all manana. 

    @google-057c3fb9109ef73cf7c9e699a970c112:disqus what does the R.O.U.G.H. acronym actually stand for?

  • John Landers

    16:30 115# (10-20)

  • Jordan

    22:04 at 95#. 

  • Zoe

    17:52 w/ 53#

  • Eric

    20:55 with 105#

  • Sam G.

    Was going to do today’s wod, but my back was feeling trashed from the deadlifts yesterday, so I just pressed

    5/3/1 Press
    3  at 115
    3 at 130
    9 at 146

    Barbell Rows 3x15x145

    That’s it, felt like a tight ball today, lots of stretching. 

  • Jay

    28:47, 115#

  • Joe W

    13:32 Rx’d. Great workout

  • Phil Jonat

    2 rounds Rx, 3rd round broken between 135lb and 115lb.  15:56.

    lower back was hurting and could not hold good form on cleans.

  • Michael C

    20:47 #115

  • Matt M.

    15:54 as rx’d