Monday 140714

A. Back Squat 5×5 (80%+5# of 5RM, 7th Exposure).
B. EMOM 12 Minutes, 3-5 Strict Pull ups (Scale: 1-2 Negatives with static hold above the bar.)

A. Back Squat 5×5 (7th Exposure)
B. AMRAP Back Squat (20X0 tempo at 65-70% of weight)

(Photo credit: Lisa Haefner)

CrossFit, neuroscience, surviving the zombie apocalypse: Is your workout a fraud?
Save your skin
2014 Games workouts (so far)
Outdoor pullup bar
Vision involves a bit of hearing, too
Your Monday motivation: Muhammad Ali: I am the greatest (video)

Here’s what’s on tap for Tuesday’s classes:

A. Skill: Handstands
B. 3 rounds for time of:
30 Sit ups
30 America Kettlebell Swings (24/16 kg)
30 Tuck Jumps
30 Goblet Reverse Lunges (24/16 kg)
Rest 3 minutes

A1. Bench Press 5×5 @ 75-80% of 1RM
A2. Barbell Row 5×5-8 @ 50-65% of Bench Press 1RM
B. 5x250m Row sprints


  • Abraham

    6:10 eWOD with Shannan.

    Oy. Last two squat days have been a real challenge for some reason. No me gusta.

    A: Did a couple of sets at 175 but they got ugly fast so dropped down to 155. But at least those generally looked good and felt a lot better than last time I did that weight. Figured this was going to happen as even the warm-up wall squats and wall balls felt a little odd in my right leg.

    B: 16 reps @ 115.

  • Melissa

    3x 5 at 153, 5@ 158 and failed on 5th rep @163#. Really wanted that one! 🙁 ugh
    Then ME reps at 138 (85% of A) = 20 reps
    I’m inching so close to my old 1RM – can’t wait to test!

  • Jonathan D


    A. Back Squat 5×5 @80%+3-5% of 5RM: 235. No problem!
    B. EMOM 12 Minutes/3 Strict Pull-ups: This SUCKED towards the end, but I’m surprised at how well it went overall despite doing Fran on Saturday and still feeling her effects.

  • Patrick

    6:10am ewod
    A: 265-275-275-275-275
    B: 25 reps @ 225

  • BenS

    A: 255, 265, 275, 275, 275
    B: 20 reps @ 235

  • Jordan Krasne

    5:50am eWOD w/Chris:

    A. 225-225-245-255-265(4). Failed on last rep of 265
    B. 15 reps @ 225

  • Lisa VanBemmelen

    5:50am eWOD
    A: 133, 138, 143, 148, 153 (failed at 2nd rep) Really wanted this last set since I’ve been able to hit it in the past!
    B: 22 reps @ 80% (118)

  • Addie B

    7:10am eWOD:
    A. 265-275-275-275-265
    B. 20 @ 225
    Scaled it down 20-30# from last 5×5.

  • Kaity Ebert

    6:10 with Shannan
    5×5 @ 105; 85 for 29 reps with quite a bit of rest between each rep – Might have went a little light but worked on tips from Shannan to make it easier to get out of the bottom of the squat
    Still nursing the foot back and building up my left leg – At this point its just fristrating

  • Eric Chow

    7am with Kyle

    A. 5×5 at 245#
    B. EMOM Strict Pullups with 20# weighted belt – 38 reps

  • Rich J

    A: BS 5×5: 275-295-295-295-295
    B: 12min EMOM Strict PUs: 36 reps

  • KyleF

    710 ewod UWS with Nick
    A: 305, 295X4
    B: 255 18 reps

  • Craig Bagno

    Hooray for EMOM pull-ups. 80. Should have gone for 100 or C2B. This is how I repair my fragile psyche after Fran. 😉

  • Chris F.

    UWS 6AM with M. Bultman
    A: 190 for all 5 sets – this programming is working for me cause I’m definitely feeling stronger with my squats.
    B. EMOM 51 strict pull-ups.

    • Craig Bagno

      ditto. the programming has been great and i love the squat emphasis.

  • Robert Keeley

    6:50am eWoD with Chris
    A. 5 sets working to a heavy set of 5: 215/225/245/255/255
    B. Max effort Back Squat 185# for 30 reps
    EC. 50 Kipping HSPU for time – 8:26

  • Lauren S

    10am UWS with MJB

    A. 5×5 at 130#. Felt way easier than when I did it a few weeks ago.
    B. I’ve had better days.

    • Michael J. Bultman

      You worked hard for your 25 reps. Well done.

      • Lauren S

        Thanks! Hilariously, I have a rack shaped bruise on my thigh from my failed negative.

  • Madison

    6am UWS w/ MJB
    A: Backsquat 5×5 @ 165
    B: EMOM strict pullups – 45 total
    Squats felt good. Pullups, meh…

  • BS: 265 across…an immense struggle.
    AMRAP BS: 225# x 7.

    Running on fumes with this whole no sleep thing.

    • Losis2honest

      I’m right there with you…

  • Talia

    Noon with MJB UWS:
    A. 5x4at 115, 5th one I did 120. Basically the same as last week but I was seriously so sore from hail to the queen on Saturday, I’m just happy I made it.

    B. made it to round 8 with one strict pull up. Then last 4 rounds did hold and negatives. I would consider this a PR since the most I ever done was 3 pull ups in previous EMOM. I will take it.

  • Elaina Gemelas

    6:50am eWOD with Chris
    *Modified for back

    A. Bulgarian Split Squats: Completed 5×5 suitcase carry style with 12kg kettlebells for 4 sets and 16kg on the last; did 5 quick push ups between sets

    B. Did not do

  • Rob Panor

    A. 5×5 @ 205#. Failed on rep 4 of my last set
    B. 14 @ 175
    EC. Handstand walks. Went about 20ft for one. Then strung 8 MUs in a row.

  • Charlotte Goins

    6:10 ewod with Brian

    118-118-118-118-118 – best exposure yet. Actually getting stronger.
    Max reps at 100#. – 34. Can’t walk. Dead

  • Stacey Pearson

    5:50 w Avery
    A. 5×5 @ 163 (1RM is 173)
    B. 21 reps at 138 (That sh*t got weird.)
    EC. 1 Strict pull up EMOM for 10 min.

  • John E

    8:30 with chris

    a) 275 x 2, 285 x 3 (previously worked up to 310 for 5×5, reloaded to 260 last week)
    B) 44 PUs

  • Jim S

    A: 220,220,220,225,225
    B: 11 at 175lbs. Sticking to that tempo really gassed me quickly. Especially the zero at the top. Could have done 20+ of these with time for a breath or two at the top.

  • Molly McCabe

    7:10 eWOD with Brian:
    Went light today because I’m still pretty sore from Saturday.
    A. 123
    B. 30 reps at 103

  • David Hyatt

    5pm all level with Brian.

    Last week, back squats sets of five at 155. This week, 160, as per recommendation, feeling stable. And we are ending this cycle of back squat training and going for the 1RM in *September*? Can’t wait!

    Then twelve minute EMOM of four strict no-band pullups each time, 48 total. Should have gone for it with five per minute…

    Hooray for the beginners in the class hanging in there with partner assist and negative scaling. Pullups were a big weakness for me until — on Stacey’s recommendation — i got a doorway pullup bar at home and undertook the “fighter pullup program” every morning for a month or two. Highly recommended.

  • Alan

    155-165-175-175-175 – I didn’t get to warm up as much as I wanted to so just started light. Stayed at 175 even though I probably could have gone slightly heavier but at least my form felt very solid at this weight fwiw lol.

    21 reps of 150.

  • Jaclyn Henry

    6pm w/ Kasey at UWS
    A. Backsquat 5×5: 165# for all sets. Can’t wait to retest backsquats! Loving this cycle!
    B. EMOM pullups- did partner pullups for 9 rounds and negatives for 3 rounds. Still have a longgg way to go with these!

  • Glenn McMahon

    6am UWS with Coach Bultman Love the 12 min EMOM Strict Pull Ups – love strict pull ups (I can’t kip). More EMOM please

  • Andy Graves

    5:50 eWod w/Avery

    A: 225/215/215/215/215 Have been out in Mn for 10 days, did 235 the last time 2 wks ago but when I got to 225 it was really heavy so I backed off.
    B: 20 at 185. Didn’t completely fail but my form was severely breaking down the last couple reps.
    Great to be back!

  • Will Choi

    8:10 with Brian
    A: 5X235#
    B: 18 reps at 205#