Wednesday 5.8.13

Cam Sandwich.

Cam Sandwich.

OHS 3×3
FS 3×3
BS 3×3

Post Loads to Comments.

For your weights is to increase on all 9 sets. No warmup sets between movements. Just proceed to the next movement at the next weight increase.




  1. Framing-CAM!

    • Sara C

      Mean Legs and Cam.

      • OK Sarah…you got me thinking and here is what i got:

        I am Cam

        I am Cam
        Cam I am

        That Cam-I-am
        That Cam-I-am!
        I admire
        that Cam-I-am

        Do you like
        green legs on Cam?
        Please allow me to drone
        for green legs on Cam
        are good for the zone.

        Would you like them
        Here or there?

        Would you like them
        in a house?
        Would you like them
        with a mouse?

        Do you greet him
        in our box?
        Ladies, is he seen
        as a fox?

        Not in our box.
        Not your fox.
        Not in a house.
        Not with a mouse.
        You would not greet him here or there.
        You would not meet him anywhere.
        You would not eat green legs on Cam.
        I do not like them, Cam-I-am.

        Would you? Could you?
        in a car?
        Eat them! Eat them!
        Here they are.

        I would not ,
        could not,
        in a car

        You may like them.
        You will see.
        You may like them
        in a tree?
        not in a tree.
        I would not, could not in a tree.
        Not in a car! You let me be.

        I do not like them in our box.
        I do not like them near a fox
        I do not like them in a house
        I do mot like them with a mouse
        I do not like them here or there.
        I do not like them anywhere.
        I do not like green legs on Cam.
        I do not like them, Cam-I-am.

        A train! A train!
        A train! A train!
        Could you, would you
        on a train?

        Not on a train! Not in a tree!
        Not in a car! Cam! Let me be!
        I would not, could not, in our box.
        I could not, would not, with a fox.
        I will not eat them with a mouse
        I will not eat them in a house.
        I will not eat them here or there.
        I will not eat them anywhere.
        I do not like them, Cam-I-am.

        In the dark?
        Here in the dark!
        Would you, could you, in the dark?

        I would not, could not,
        in the dark.

        Would you, could you,
        in the rain?

        I would not, could not, in the rain.
        Not in the dark. Not on a train,
        Not in a car, Not in a tree.
        I do not like them, Cam, you see.
        Not in a house. Not in our box.
        Not with a mouse. Not with a fox.
        I will not eat them here or there.
        I do not like them anywhere!

        You do not like
        green legs on Cam?

        I do not
        like them,

        Could you, would you,
        to improve a goat?

        I would not,
        could not.
        to improve a goat! (thrusters!)

        Would you, could you,
        on a boat?

        I could not, would not, on a boat.
        I will not, will not, to improve a goat.
        I will not eat them in the rain.
        I will not eat them on a train.
        Not in the dark! Not in a tree!
        Not in a car! You let me be!
        I do not like them in our box.
        I do not like them near a fox.
        I will not eat them in a house.
        I do not like them with a mouse.
        I do not like them here or there.
        I do not like them ANYWHERE!

        I do not like
        green legs
        on Cam!

        I do not like them,

        You do not like them.
        SO you say.
        Try them! Try them!
        And you may.
        Try them and you may I say.

        If you will let me be,
        I will try them.
        You will see.

        I like green legs on Cam!
        I do!! I like them, Cam-I-am!
        And I would eat them in a boat!
        And I would eat them to improve my goats…
        And I will eat them in the rain.
        And in the dark. And on a train.
        And in a car. And in a tree.
        They are so good so good you see!

        So I will eat them in our box.
        And I will eat them with any fox.
        And I will eat them in a house.
        And I will eat them with a mouse.
        And I will eat them here and there.
        Say! I will eat them ANYWHERE!

        I do so like
        green legs on Cam!
        Thank you!
        Thank you,

  2. Rich P

    OHS: 135/145/155 (failed on rep 2 at 155… lost focus & got lazy)
    FS: 175/185/195 (highest 3 rep I have recorded)
    BS: 205/225/235 (3 rep PR)

    Probably jumped in to heavier weights on OHS too quickly… good reminder you can never lose focus on that lift.

  3. Jen W

    OHS: 100 / 110 / 120
    FS: 135 / 145 / 155
    BS: 165 / 180 / 195

    This felt okay

  4. Andy L

    OHS: 115/135/155
    FS: 155/165(f)/165
    BS: 175/185/195

    No PRs today. Want to get stronger and happy to work on the squats today. Lost some focus on the FS and could’ve maybe gone heavier on the BS. FUN day today!

  5. Dave C.

    OHS: 135/145/155
    FS: 185/195/205
    BS: 215/225/230

  6. Heather O

    Happy Hump Day! :) Great job everyone this morning and thanks to my great partner Tricia for the push on the weights today! :) The bar alone felt really heavy today for some reason during warmup.
    OHS: 45, 55, 60 (tied previous 1 rep max)
    FS: 65, 75, 85 (no recorded 3 rep but previous 1 rep max was 100)
    BS: 90, 100, 110 (previous 1 rep max was 105)

    Rough time with those OHS after my fall with the 45# bar in my first set but I brushed it off and feel like I had a pretty good day. :)
    Cash out: 2 more sets of 55# OHS and fairly easy 500 m row in 2:02. Happy to get back on the rower after avoiding it like the plague after my back injury in March.

    Have a great day everyone! :)

    • Tricia D

      Great working with you and awesome job getting on the rower! Yes!!!

  7. Brian L

    ohs- 95,115,145
    fs- 185,195,205
    bs- 225,225,245(failed)

  8. Big Mike

    OHS: 135/145/155
    FS: 175/185/195
    BS: 205/225/245

    Needed a day I could walk out under my own power. Fun working on the Big and Tall rack with Rich P…felt bad we had to turn away Dennis. You can’t coach height.

    • Andrew Ho

      Please check back later this evening…ass is feeling pretty engaged.

    • rich t

      I was wondering why Dennis came over. you guys kicked him out.

    • dennis

      For a few seconds there I thought I could hang with the big guys….then I got sent back to the kiddie rack.

      • Alison

        where you promptly guilted me into going heavier on my back squats faster than I had planned. : )

        • dennis

          I think I just was offering all you all the plates Rich T had that I couldn’t put to use…

  9. Braatz

    OHS: 115 / 135 / 155
    FS: 175 / 185 / 195
    BS: 205 / 215 / 225

    I. Love. Squats.

  10. Tricia D

    OHS: 45/55/65
    FS: 65/75/85
    BS: 90/100/110

    Great working with Heather O this morning and so glad we had time to do some additional OHS practice at the end of class. I need all the practice I can get!

    Cash Out: additional ohs work, 200 s/u, 20 push ups, 20 ghd sit ups.

    Big kudos to Rich on what looked like a pretty serious cash out. Thanks for the inspiration.

    • Heather O

      Amazing job today Tricia! :-) I was happy to have us both together in class again. :-) xo

  11. Eddie

    OHS: 115/135/155(f, got 2)
    FS: 185/205/225(f, got 2)
    BS: 245/265/275(f, got 0)/225

    fun with Andy and Braatz

  12. Rick W

    OHS: 115 / 135 / 145 (shoulder felt wierd so bailed early on 145)
    FS: 175 / 185 / 195
    BS: 205 / 215 / 225

    Double Unders (5 X 25+ unbroken)
    Toes to Bars OTM (10,8,6,6,5,5)

  13. Ali G

    OHS: 85 / 90 / 95
    FS: 115 / 125 / 135
    BS: 155 / 165 / 175 (PR)

  14. Craig B.

    OHS: 135/155/175×1
    FS: 225/245/265
    BS: 270/285/300×2

  15. Chris M.

    OHS: 175/185/195 (10# PR)
    FS: 225/245/255
    BS: 275/295/305

    … seeing stars after the last set – literally.

  16. Ashley R

    OHS: 55,65,75
    Front squat: 85, 95,105
    Back squat: 105,115,120

    I know I need to lift a little heavier next time trying not to be a big baby but today my leg still really hurts!!

    • sarah wilson

      My lifts were ditto Ashley R’s. Except my BS were 115/125/135 (f at rep 3 @ 135). We could have lifted together except it would have meant moving the rack up and down three notches every turn (see Big Mike’s comment about Dennis).

      • Ashley R

        ha..ha..yes, I guess we are stuck with the height we are given :) I was on the tall rack with Annmarie and Patti as usual!

        Nice back squat Sarah!

  17. Wendy P

    OHS: 45,55,65
    FS: 75,85,95
    BS: 95, 105,115 (failed- muscle tweak :(. )

    Nice big group today- Iris, Martha, Karen and Nicole -good times!!

    Made it home in time to sign up for the BAA 10k :)

  18. laura c

    OHS: 45,55,65
    FS: 103,113,118

    Was 100% not in the zone today. I had no desire to push myself. head not into it which made body not into it. that is OK. You get fitter without PR’ing everyday:)!

    POst wod some MU work – need to get back on this…

  19. Denise

    ohs: 43, 53, 58
    fs: 103, 113, 118
    bs: 123, 138, 150

    • Wendy P

      So strong!!!!!

    • Annmarie

      Great numbers on your back squat!

      • denise sullivan

        thanks guys…miss wodding w you today

        AND am dying that i’m missing tomorrow…dl’s and bj’s are my favs

  20. OHS: 85,95,100
    FS: 115,125,135
    BS: 145,150,155(1)
    Butterfly pull up work – 1 mile run.

  21. OHS – 65 / 85 / 105
    FS – 115 / 135 / 150
    BS – 160 / 165 (failed rep 3) / 155

    No PRs there. Just wasn’t feeling it today.

    Cash out: 4×400 OT3:30 + 1 mile easy

    • michelle

      great job keeping us on our mile/wod day goal, Joe V. tks!

  22. Annmarie

    OHS: 55, 65, 75
    FS: 85, 95, 105
    BS: 105, 115, 2@120

  23. michelle

    OHS: 95/100/105
    FS: 120/130/140
    BS: 155/160/165 f

  24. marissa

    pre-lifting: one mile run

    OHS: 75/85/95
    FS: 95/110/125
    BS: 140/150 (F)/145

    thanks for lifting with me melinda and kristen!

    great challenge chat MDV! keep up the incredible transformation work 930!!!

    ps – just registered the BAA 10k too!

  25. Patti Jeanne

    Light today watching the achilles
    45/55/65/85/95/105/115 (then achilles hurt so I stopped after one set of back squat
    cash out – pull up work strict and kipping

  26. Susan Stein

    OHS: 45, 55, 65
    FS: 75, 85, 95
    BS: 105, 115, 115 (failed at my attempt of 120 so did 115 again)

    Cash out: 4 x 300m row, 100 ab mat sit ups for time (4:15?), pull up work. Chin’s getting closer to the bar. Thanks for doing the sit ups with me Kristen and thanks for the pull up tips JC.

  27. Melinda

    OHS: 85,95,105
    FS: 10,125,140
    BS: 140, 150, 165

    Next time heavier. Thanks Marissa & Kristen, good lifting trio.

    4X300 row
    1 mile run
    pull up work

  28. Rasheed

    Overhead, Front, and Back Squats – worked up to: 135 x 3 / 295 x 3 / 335 x 3

  29. Andy R

    OHS: 115/135/155
    FS: 185/205/225 (f)
    BS: 225/245

  30. Susan Celli (Subie)

    OHS: 25-30-45 – this is a true goat for me. mobility needs major work.
    FS: 90-95-105
    BS: 105-115-125

    Can go heavier with FS and BS.

  31. Katrina

    Ohs: 100/110/120
    FS/ 120/125/135
    Bs 155/156/160 (um….yes Harry that is a 1# increase) :-)

  32. rich t

    OHS – 85
    FS – 185
    BS – 225

    100 burpee penalty for missing 235 BS (only got one)

    legs were tired this morning.

  33. “Draft House”

    1. Baseline-ish – 8:28
    500m row, 40 Front Squat (45#), 30 GHD, 20 Dips, 10 C2B

    2. Power Clean/Bench Mash – 6:28
    5 rounds of 5 PC (155#) and 5 Bench (185#)

    3. Push Press – 5 x 5 climbing to 155#

    4. DUs – lots of ’em.

  34. Kathy

    OHS: 45,55,65 (shoulders way too tight today)
    FS: 120,145, 155
    BS: 165,170,175

    Post wod: 4×400 otm 3:30 + 1 mile run. Thanks for the push Joe!

  35. Alison

    OHS – 45, 50, 55
    FS – 95, 115, 125 (was too light on these)
    BS – 135, 155, 160

  36. Chad M

    OHS. 185, 200, 210
    FS. 225, 235, 240
    BS. 245, 265, failed at 1st attempt of 290 (I probably should have told Billy that my 1RM BS is 295)

    AND MY DEEPEST APOLOGIES to the entire 9.30 that had to deal with me mooning them on each and every rep from the very first OHS when the entire (and I do mean the ENTIRE) back seam blew out.

  37. OHS: to 3 x 185#
    FS: to 3 x 225#
    BS: to 3 x 285#
    Great 530 class and working w/ J.Doole

    • *took 2 attempts to get 185# OHS….dropped on 2d rep 1st attempt…balance issues…got it across on 2d attempt

  38. Kristin B.

    Squat form was bad and I just couldn’t get my body and brain to work together to fix it. Think I ended up at 105 and 155 for OHS and FS; not sure about BS. Frustrating night.

    • Megan B

      205 for back squat.

      YOU WILL GET THERE. Someday you’re going to hit the lifts smooth as butter, and your brain is going to be like, “Hey body, that’s what I’ve been telling you to do all this time!” and your body is going to be like, “Boo-yeah!”

  39. Megan B

    OHS 85/95/105
    FS 135/155/165
    BS 185/195/200 (wrote 205 on the board – that’s incorrect, I took 5 off what Kristin did)

    BS was a 3RM PR by 20#. About 30# off my 3RM OHS and 10# off my 3RM FS.

    • Megan B

      Post-WOD cashout in the back room with some other 5:30pmers – 25 pullups, 50 hand-release pushups, 100 abmat situps.

    • Jen W

      Oof. You ladies lifted some serious weight today

  40. Andrew Ho

    OHS: 115, 135, 155
    FS: 225, 245, 265
    BS: 275, 285, 300

    2 minute drill: 91 (53 rep PR)
    Several attempts at my first Muscle Up: several pathetic failures.

  41. Kristen P

    OHS: 75, 85, 90
    FS: 105, 125, 130 (1 rep then fail)
    BS: 140,140, 145

    Good times lifting with Jill, Lynne, Melinda and Marissa!
    Post WOD 4×300 row; and 100 sit-ups 3:35. Thanks for doing sit-ups w/ me Susan :)))

  42. Christian

    OHS – 45# across (first time since Columbus Day – need to work on mobility)
    Front Squat – 185/225/235
    Back Squat – 225/255/275(failed 3rd rep)

    Happy with all these. Also back squatted for the first time since September last week and stuck at 115# in an EMOM barbell wod while away from CFNE. Really happy with these.

    Thanks Geoff and MDV for all the pointers!

  43. Mike R.

    OHS: 95, 115, 125
    FS: 145, 155, 165
    BS: 185, 195, 205

  44. Corey

    OHS: 85/95/105
    FS: 105/115/125
    BS: 125/135/145

    Probably could have gone a little heavier but still happy here and pleased with form

    2 cash outs

    Today was a good day. 630pm is crushing it guys…

  45. Matt Nelson

    1) 3×3 Ascending
    OHS: 95-115-125 (10# PR)
    FS: 150-165-175 (15# PR)
    BS: 205-225 (10# PR)

    2) 20 Knees to Elbows

  46. I can’t believe I made it to CFNE today. It is EXACTLY

    OHS: 60/65/70
    FS: 85/95/105 – felt great
    BS: started @ 110 and failed on 3rd rep. Form was not great so I dropped to focus on form.

    2 cash outs

  47. OHS: 95/105/115
    FS: 205/225/245 (failed 3rd rep – dropped elbows)
    BS: 245/265/285


  1. #WODsohard | Wednesday 5.8.13 - [...] May 7, 2013 Categories: CrossFit New England [...]

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