Monday 8.20.12
Light weight
1. Back Box Squats
1 Rep Max
Compare Scores HERE
2. Squat Medley
10 reps at 30%
10 reps at 40%
10 reps at 50%
10 reps at 60%
Max reps at 60%
Rest as needed between sets. Last set should be 30+ reps.
Post Scores to Comments.
Todd in Beast Mode
B.O.X. Seminar
What does is take to be a World Class Affiliate? This one-day seminar will explore the best practices that the world’s best affiliates use everyday, and how to use these practices to create Excellence in your Affiliate. Learn the ins and outs
When: THIS Saturday August 25th
Time: 9-5pm
Where: CFNE 15 Tech Circle Natick, MA
Who: Affiliate owners, coaches, staff and anyone interested in the Pursuit of Excellence
Register: HERE
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Box Squat 275
60% back squat 25×180
Room for improvement on the mental game.
Box Squat 295#
60% Max @ 185 x 42 Reps
thanks for the push Maximus, strong numbers today kiiid
So awesome.
NFAC
Hell yeah Geoff!
Strong work bro!!!
Nice work – I bet that extra rep felt good huh??
in my stinky basement:
Box squat: 145
60% max reps: 30 with 80#. did 40 and substract the 10 i missed to do with 60%
Box squats: 140# (5# pr)
Squat medley: 90# x 31
Loved this WOD! Great working with Katrina, Pat and Rachel. Impressive strength ladies!!
305# / 38 reps @ 190
Strong work guy
Nice work Rap, way to push it.
The Rap Attack!
Power snatch 5×2 @ 95#, 1×2 @ 83#
Power clean & jerk 5×1 @ 133#, 1×2 @ 120#
Front squat 1×1 @ 173#, 1×2 @ 163#
Awesome to work with you today, Doole! Thanks for the new cues, especially on the jerk.
Fun times! Ur lookin great!
Box squat. 105
Squat medley. 63 at 60#.
Ok way too light today but hip flexor is finally healing and I’m not handicapped with a limp after a squat workout. Lots of fun today with the 9:30 group.
Box squat: 150# (PR not sure by how much)
Squat medley: 20 @ 90#
Wtf!! Strong!! Amazing!!!
Nice PR Krystle!
Box Squat 285#
60% Max w/ #180 x 45 Reps
Thanks you for the huge push Ali!!! Def wouldn’t have gone as far alone.
Killer Job Aaron and Chris. Great working with you guys. You both killed it tonight!
Tonight was SO awesome watching you guys stay mentally tough. You looked so strong and every rep was on point. You should be proud.
Killer work tonight! Your performance seriously pumped/amped me up! Keep killing it!!!
Nice work Mayo!
Omg Mayo. Love it!!
Box Squat: 265# matched my 1RM back squat (as of 1/25/12)
Squat Medley: 31 reps at 160#
Box Squat: 210#
Squat Medley: 20 reps at 125#. Was a struggle to get 20…thanks for the support Amanda, Michelle and Ali!,
Way to push yourself Kelli!
Strong numbers!
Great work!! You and Amanda crushed it!!
Yea buddy!
Box squat: 315
60% @ 200#: 44 reps
beast Kid killing it!
ummm ridiculous! Nice job!
holy cow!!!
insane dude!
Awesome Camp!
You da man!!!
Dan that is sick!!! Awesome
Holy squats!! Go Dan!!
Thanks everyone! Lots of big #s tonight
Yeah Dan! Those numbers are ridiculous. You definitely deserved a cookie reward
BOx Squat 275
60% @ 185 30 reps.
Nice work kid!
1. Box squat – 345
2. Squat medley – 32×210
You sir… are a beast
Animal! The OX!
Whoa… Big #s dude!!
Box squat: 205#, 20# more than last week (no running the day of and previous two days may have had something to do with it)
Squat medley: 27 reps at 125#; thought I could’ve done more but didn’t want to push the knee too far; good starting point for next time
Strong work Jen!
GREAT PR!
YEAHHHHH!!!!
Killed it!!
Awesome work!!
1. Box Squat: 285
2. Squat Medley: 45×180
Paul: Inspirational!!
Chris: Great work and drive!!
Thanks to all for the drive to do more than I thought I could.. and I probably had at least one more
So good to be back at CFNE!!
Wow! 45! Glad to have you back!
WTG hommie!
You. were. awesome.
yeah buddy!!!
Nice work buddy!!
Um, that’s pretty serious.
45! Nice work… Must have felt pretty interesting
I watched you do the SM before my class. Great inspiration!
Box squat: 145#
Squat medley: 55 x 90#
Great to work with you, Elizabeth and Amy, and thanks for the squat coaching, Doole! (and food incentives — those are my favorite)
55! I still can’t believe it, and I was there. Super woman!
Thanks for the help, Jen!
so so cool! Enjoy the inspirational cookie
55 yowza!!
Very impressive!
Box squat- 185#
Squat medley – 28 @ 125#
Double unders practice.
You go girl!
How did the DUs go?
Decent. I was stringing together 4-5 at a time. Realized my personal rope was about two inches too short tonight after trying a cfne rope. Hopefully that adjustment will help.
Yeah, I prefer a longer rope – something to do with clearing my ponytail.
Good for you! (I’m stuck at 15, and trying to get to 35 consecutive.)
Awesome job on the max reps, you were fighting!
nice job with the squat medley – so strong!
Box squat: 165
Lot ‘o squats: 26 @ 110#
Spaghetti legs
Damnable girl!! Those are some big numbers – awesome work. Your whole platform was rocking tonight.
Apparently my kindle prefers damnable to damn. It’s tired of my potty mouth too!
Great job Corey! Damnable indeed.
Spaghetti legs indeed! Awesome!
Day 7 of Coach B’s 23 day Bulgarian program – So smoked going into this even tho I rested all weekend and have been eating perfect Zone paleo for a while now. Program is demanding.
Power Snatch – 140 5×2 – first two sets I did ok but then took one off the pubic bone and I was cashed from then on. I strugggled with this one. Had to lower to 135 after the third set. None of it was pretty.
Power Clean + jerk – 185 5×1 – this was better. Still plenty of work to get my jerk in line for my goals.
Fsq – 235 x1, 220 1×2
GHD 3×20
I’ve been thinking for three minutes how to ask this without it sounding like a double entendre, but alas there is no other way…HOW THE HECK DID YOU TAKE A SNATCH OFF THE PUBIC BONE???
poorly timed second pull potsy. I need that bounce esp. for power snatches.
Maybe not your best day ever (damn that sounded painful), but you kept working through it. That counts for a lot.
Box squat: 265#
Medley: 30 at 170#
Didn’t feel safe where I did these so kept weights and reps light.
Box Squat: 210#
Squat Medley: 24 at 125
Awesome job Kelli and Michelle! Legs are SMOKED.
Box Squat: 315lb felt good
Squat Medley: 22 at 180… Hmmm not what I wanted.
Thanks for the encouragement john and the 730pm class. Helped A LOT!
Great work!
Hey everyone. New to CFNE – start of my first full week @ 5:30pm. Loved the squat progression today!
Box Squat: 275# (loaded to 295#, but time ran out) – 275# felt easy-ish so I think I left a lot on the table… felt like I could’ve hit 305#-315#
Medley 18 reps @ 185#… Made the mistake of pausing at the bottom of my 19th and couldn’t stand back up. Completely settled down on my heels.
3×10 – Banded GH Raises
Really excited to join the CFNE Family. Thanks to Mel for correcting issues in my squat technique, and Max for cheering me on.
Loved the squat progression today!
Apparently I REALLY loved the squats since I typed the same thing twice!
Welcome Chris!
Nice work Chris and welcome!
Box Squat 315, 10# below last week, no attempt at 325# this week
Medley (27) @ 200#
Box Squat: 165 (20# less than last week, no belt today)
Medley: 30 @ 105#
GHR: 6, 8, 8
Box Squat: 140 (15# more than last week!)
Medley: 31 @ 85#
Box Squat: 315#
Back Squat Medley:
30%=10@95#
40%=10@125#
50%=10@155#
60%=10@190#
Max reps = 31@190
Done at work…
Had a little more on box and medley—needed the
benefits of 10+ people and great coaches at CFNE yelling you on!
405 Box Squat
215×26