David
1. Box Squat
1Rep Max
2. “Watering Hole”
5 Rounds For Time
10 Pistols (5 ea side)
15 GHD Sit Ups
200 Meter Run
Rest 1 Min
Post Scores to Comments
Joe
(508) 808-4301
info@crossfitnewengland.com
David
1. Box Squat
1Rep Max
2. “Watering Hole”
5 Rounds For Time
10 Pistols (5 ea side)
15 GHD Sit Ups
200 Meter Run
Rest 1 Min
Post Scores to Comments
Joe
1RM BS: 185#
Watering Hole: 15:48 Rx
Box Squat 1RM: 245#
Watering Hole: 15:04 — pistols significantly aided by holding on to the stationary bike…
Great working w/ Eddie and Michael on the rack this morning — have a great day all.
Box Squat: 275#
Watering Hole: 13:46 (55 GHDs total, 15/10/10/10/10)
Great squat work Dan and Mike.
MDV, consistently excellent coaching and teaching. Thanks.
Strong to quite strong effort on the box squat!
Box Squat: 265# Had more in the tank but ran out of time
Watering Hole: 14:55 (got some help from the yoke on the pistols)
Looking at my calendar and realized that Saturday was my 1 year anniversary here at CFNE. A summary of what’s changed…
* My tailor now drives a new Mercedes Benz
* I’ve retrained the folks at Dunkin’ to only hand me black coffee…nothing else…even if I say its for the kids in the car
* I can actually buy clothes at Banana Republic (I’m too old for the Gap now)
* I can go all nine innings at Fenway without the circulation in my legs being cut off at my hips
* I have a tailbone and I can actually feel it
* I took my shirt off at the beach, and no one actually tried to drag me back into the water
* I have about 300 new friends and am a member of the greatest ‘real’ community on earth
* I’m a better husband and father
* As long as I keep coming, every day when I walk out that door I know I’m in the best shape of my life
Thanks to all of you and I’m looking forward to being an official veteran!
(though I’m still doing scaled for Garage Games)
Congrats!
Great post!!! Congrats.
u rule Big Mike. congrats on ur anniversary!
Congratulations, buddy. I’m glad to have been able to meet and work out with you.
Congrats Mike-
you have some of the most uplifting and funny posts!! keep coming and keep posting!!
Congrats again!
Great job with all your improvements, Mike! Sounds like a great investment of a year 🙂
Congratulations Mike. More great accomplishments are in store for you.
Nice work Mike, and you forgot one:
* look damn good in a singlet!
Some of the best posting around. It has been an HONOR to coach you.
Just the fact that I own a singlet is an accomplishment
Congrats Big Mike on all the gains over the past year. Glad you’re part of the 5:30amers and one of the funniest bleeping people I know.
Box squat: 255
Watering Hole: 14:19 (pole assist)
Box squat was + 30# vs. recent back squat PR. Interesting.
Box squat 255
watering hole 14:30
Box Squat 205
Watering Hole 15:30rx
3X6 Front Squats 155#
Romanian Deads 3X8 195#
Split Practice – 8 min.
Box squat 150#
Watering hole 16:27 yoke assisted pistols
Wendler back squats using front squat weight – brain cramp.
Nice to go on vacation but great to be back at CFNE!
great to have you back girl!
1. Box Squat: 225#
2. Watering Hole: 13:45 (pole assist – hmm that sounds sketchy)
3. Front Squats: 3 x 6 155#
4. RDL: 3 x 8 195#
5. 4 x 400 w/ Lori who crushed me
6. 20 min DU practice
7. Split work
1. 375
2. 14:13 rx
Plus some competitor stuff
1. 1RM box squat: 255#
2. 13:35, scaled more each round (back extensions, air dyne): 13:35
Box Squat: 155#
Watering Hole: 15:35 with a huge assist on those pistols and mostly left leg only
HSPU..kipped a few! Thanks Chris Cav and Michelle who were watching me struggle gave me much needed tips! They worked!
You looked great on these, Ashley!
1. Box Squat: 275#
2. Front Squats: 185# across
3. Romanian Dead Lifts: 185 across
4. WOD: 12:49 Rx
5. Split Practice TBD
Great time on the WOD!
Box Squat: 95#
Watering hole: 15:38 (needed help on pistols from pole on way up)
Strict Press: 65# (working on strength to help with HSPUs)
Box Squat, 335
Watering Hole, 13:50
Snatch – 5×1 @ 103#, 3×2 @ 90#, 2×3 @ 85#
Clean & Jerk – 5×1 @ 138#, 2×3 @ 115#
Front Squats – 2×1 @ 165#, 2×2 @ 158#
Russian Twists – 1×15 @ 30#, 2×15 @ 35#
nice dude. U get ’em all?
Yup, with varying levels of quality.
Nice. Looking friggin solid. 🙂
Box squat: #160
Watering Hole: 13:29 (rack pistols)
Box Squat: 235#
Watering Hole: 13:27 (Scale 2 – 6 pistols/10 GHD with pole assist)
Round 1 – 1:57
Round 2 – 4:51
Round 3 – 7:44
Round 4 – 10:39
Round 5 – 13.27
Box Squat 1RM= 225#x2 New movement so technique was goal.
Watering Hole: 16:55 (pole pistols)
Box Squat: 175#
Watering Hole: 18:08 rx really psyched to finally really getting the pistols on bad ankle foot, too.
lots of fun lifting with the ladies today, Brianna, Kristen & Heather V, too- bonus!
do I sound excited? finally really really psyched? I need an editor. ; )
Great to see u! Nice job on the pistols!
You are strrrooong woman! It was fun lifting with you. Congrats (really really really ;)) on getting your pistols.
6x400m run( thanks to JC f
Thanks to JC for keeping me company!
Box squats:145#
Watering hole:15:02 rx
Box Squat: 245# – ran out of time !!
Watering Hole: 13:24 RX
Watering hole. 16 something. Pole assisted pistols. New goal: to use quads when doing ghd situps
Box squats: 130#
Watering hole: 18:32 (pole assist pistols)
Got my first handstand today – thanks, Mel! Next time we do hspu – I’m ready! Also, did one decent butterfly pull up followed by several passable attempts. Worked on box jumps too. Stronger every day. 🙂
Congrats on the handstand, Sue!
Great gains!!!
Box squats: 295#
Watering hole: 17:27 Rx
First time with these, definitely had more on box squat. Tweaked my back at the end of 5th set of pistols, but I wonder if it was taxed from touching the ground and maybe overextending on the GHD situps. Will keep an eye on it.
Sunday:
Falmouth Rd Race 7.08 miles: 58:06
Today:
3X6 Front Squats: 125#
Romanian Deads 3X8: 175#
Box Squat: 165
Watering Hole 13:33 Rx
Split practice @ home 8 min.
way speedy on watering hole! nice!
Box Squats: 175
Watering Hole 14:47 with a little pole assist pulling out of the squat. Yes, a small Polish man helped me with my pistol squats.
Lol!
brilliant! 🙂
Box S= 105# ,I liked these. I wasn’t afraid of going too low and hurting the knee.
Watering Hole-14:40 doing air squats and reg. abmat situps. (legs too long for most peoples’s ghd and it takes me too long to adjust one to my size each time). But I did RX running 🙂
Nice job, so great the way you are rxing the runs again! Progress feels good!
Box Squat 225 (could definitely do more, ran out of time)
Watering Hole 17:59 (pole assist with pistols)
Front Squats 135, 205, 235
Romanian Deads 135, 225, 225
Split Practice
325 box squat
225 FS across (f @5th rep of 3rd set)
295 RDL across
12:13 metcon rx
Yeah buddy. Strength numbers are getting up there! Hard work paying off
165 box squat
95 front squat across
135# (regular) dL across (I didn’t quite know how to do the romanian version, so I just stuck with the regular version)
8:51 Metcon (3 Rounds instead of 5, subbed abmat situps for ghd and did row instead of run)
Splits practice: left is solid, right needs some work
Are you back in town yet?
Not yet! I am currently in Russia. I will be back on Sept 3 🙂
Can’t wait to work out with you guys again!
Box squats: 225# (Out of time-had way more in me)
Watering hole: 13:08 Rx
Awesome job Pat! I tried to keep up with you at the end…
1. Box Squat, 325 – ran out of time in class – 325 was fast, 335 will be very doable
2. Did metcon in CFNE Class, 13:10 – pistols need work, subbed 40 DU for run
3. FS, 3x6x235
4. RDL, 8×245, 8×265, 8×265 – grip limited – need to get wraps
Watering hole: 15:24 (asst pole)
Box Squat: 115 jumped to 155 failed
Box Squat: 110, could have gone higher
Watering Hole: 16:39 (pole pistols)
Box squat: 125# could have gone heavier ran out of time
Watering hole: 15:11 last two rounds all pistols unassisted thanks for the encouragement Ali!
Nice! unassisted pistols FTMFW!
Pistols looked strong.
Nice job!!
Box squat: 135 (made attempt at 155 but couldn’t get up off box)
Watering Hole: 18:50
3.5 mile run at lunchtime – 10:30 pace to try to move some of the lactic acid out of my muscles from the weekend. Felt absolutely horrible on the hills, but I guess it’s supposed to, right?
“Monday Murph” – 38 minutes and change. This is a 3 MINUTE PR! I’m pumped as hell!
“Watering Hole” – 13:47 with light pole assist on the pistols. That was a fun one.
Nice work everyone in 6:30. I’m psyched I got the timing work out to do the WOD with you guys. 🙂
Box squat 375
WOD 13:00
Box Squat: 235
Watering Hole: 14:07 (weight (2) and pole (3) assisted)
Box squat – 180# (Pr on back squat)
Watering hole – 16:20 pole assisted pistols today
BS:125 ran out of time.
WH: ? 15ish
Clearly nothing impressive tonight…Until I realize I haven’t used my inhaler in approx two months!! This thing has been by my side since youth basketball, through puberty and into my so called adult life……. 400m run = inhaler. Chasing after guys, I mean the dog= inhaler. Hiking= inhaler.
Another Crossfit Success ALI !!! yipppeee
Hells yes!!!! SO awesome.
I’m in the same boat, Aime. I have been completely unmedicated for my asthma for well over a month now. For literally the first time in my entire life. No daily doses, no inhalers, nothing. Feels amazing. :_)
Very cool Devin
Isn’t it liberating Devin!! so happy for you. You’ve been kicking some serious butt lately.
Congrats to both you and Devin. That’s awesome!!
Box Squat 295#
F. Squat 215# 6/5/5
RDL 305# x 8
WOD 13:23 Rx
Box squat: 185
Watering Hole: 16:07, pole assisted pistols
And how many WODs do you get to do on a pole?
Oh. And 14 DUs in a row after class. Getting closer to my goal of 25.
Oh. And 2I miles at 10:10 pace this morning.
That’s *2* miles. I don’t even know what “2I” means.
Box Squat: 325#
WOD: 14:43 (pole assisted mainly on left leg)
First time or both.
Partial Comp WOD:
No Box Squat
FS: 135 x 8 across
RD: 185 across
Watering Hole: 14:06 (pole pistols) and lots of waiting for GHD
Split work: done
Great work 6:30!