Crossfit Cherry Point - Crossfit Cherry Point

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Tuesday, September 9. 2008

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

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Congratulations to Major Mac Ward for completing the Crossfit Level 2 certification on 4-5 Sep! You are really put through the ringer as an instructor at this certification.

Posted by Mac at 01:00 | Comments (18) | Trackbacks (0)

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185-205-205-215-225-230(F)-215. Felt good, first 1RM day doing front squat. 225 felt tough, add 5 pounds, feels like adding a hundred. Good workout today.

#1 TRE on 2008-09-09 06:36 (Reply)

260-260-265-265-275

Had to leave a little early so did not do the 6th and 7th sets. I set a PR at 275 lbs.

#2 Major Joseforsky on 2008-09-09 07:07 (Reply)

105-120-125-125-125-125(f)-105

First time with front squat, Felt strong, need to remember to keep elbows up and to go lower into my squat. Moved to purple bands for pull ups.

#3 stefanie meyer on 2008-09-09 07:58 (Reply)

WOD = 245 255 265 270(f) 255(f) 225 230

265 PR I was done after that.

#4 LtCol Weaver on 2008-09-09 11:39 (Reply)

WOD - 245, 255,265, 275, 285, 295(f), 290

290 PR

#5 Nigel Keane on 2008-09-09 11:52 (Reply)

WOD: 75-75-75-75-75-80-85.

I admit it. I'm not ashamed. I am REALLY sore from the Filthy 50!

Congrats to those who set impressive PR's today! Thanks to Nigel and Gy Skelton for helping me out with the last few rounds today.

#6 Jeanne Goodes on 2008-09-09 12:54 (Reply)

95 for the first 5; tried to go up but failed at 125 and 120. Next time I'll shot for 110-115. Need to remember to keep my butt out during the squat.

#7 Capt Pickett on 2008-09-09 14:50 (Reply)

WOD: 175-185-185-185-165-175-165. Set PR today. Flexibility in fingers/wrist felt much better today. Great guidance from Mack and Jeanne wrt to elbows and depth of squat. Shelf across the chest seems to be more comfortable as well.

#8 J Goodes on 2008-09-09 17:21 (Reply)

Did barbara today with a time of 28:40. Took me over 5 mins per round. Not to excited by that. Push-ups defiantly were the ball-buster there. I got a home-made pull up bar from a dude who lives 2 stories above me. So i did the pull ups on that. It "does the job" but nothing beats a normal plain jane pull-up marine bar.

I'm thinking about adding more strength days to my work-outs. As strength continually seems to be a down fall in my WOD's. (cardio is fine, but muscle fatigue always is a problem)

#9 chad gardner on 2008-09-09 20:13 (Reply)

125-145-165(f)-155-165-175-185(PR).
First time doing front squats so every lift was PR.
This lift always felt weird with PVC, using weight helped.
Always concentrate on form. Elbows forward and feet shoulder width apart.
I had to use ball to ensure I went down far enough.
Still had energy in the tank…next time more weight.

#10 Chet Whitley on 2008-09-09 21:20 (Reply)

WOD: 185-185-195-200(f)-200(f)-185-185

#11 Maj Kampen on 2008-09-10 05:18 (Reply)

165-175-195-205-225-225-235 PR
1st time maxing out on front squats, I'm going to try for 250-260 next time

#12 Mike Fella on 2008-09-10 05:30 (Reply)

185-185-185-190-195-195-175

Form needs some work. My last rep at 185 and my rep at 190 felt good but couldnt stay on my heels and keep my elbows up when I went higher. Need to stay at this weight till I can improve my form. On the plus side my ring dips are coming along much better. Finally able to string 10 together with some ease and stay somewhat stable.

#13 Mario Paez on 2008-09-10 05:50 (Reply)

WOD 170-175-185-190-195-200-200, last two reps had trouble with my form but still got it up.

#14 Maj Torke on 2008-09-10 05:56 (Reply)

135-155-155-155-155-155-155

First time doing front squat. Working on form.

#15 Jon Hammack on 2008-09-10 06:01 (Reply)

Tammy Whitley 55-55-55-55-55-60-65

#16 Tammy Whitley on 2008-09-10 19:35 (Reply)

95-135(f)-115(f)-105-110-115-115(f)

Not much to say, I failed a lot.. couldn't get up once I got down.

need to work on looking straight ahead and NOT UP!

#17 Jacquie Taylor on 2008-09-11 06:37 (Reply)

155-175(f)-155-155-160-175-165. Thanks Mack for the motivation and help.

#18 Maj Silva on 2008-09-11 09:25 (Reply)

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