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WOD 5.07.08

In this WOD each athlete starts at a station with the rx'd loads and performs max reps for thirty seconds. Each work interval is followed by one minute of rest and is repeated 6 times before moving on the the next exercise. Score is total reps completed.

Percentages are based on one rep max in each movement. If you've never done a 1RM on any one of these lifts but know your max for a higher rep range then This Calculator may help guide you.

65% Front Squat
65% Press
30% Weighted Pull-Up

Post Score to comments.

8 Windmills each side
20 Janda Sit-Ups
2 Rounds

Scapular Flys
2x12 Prone
2x12 Supine

Look forward to this on a T-shirt.

Mike and Bethany from the 6pm Class

Reader Comments (37)

Who wants to go to this on May 31st?

May 7, 2008 | Unregistered CommenterMargie
FSQ: 12 across (80lbs) - 72Press: 8,8,6,4,4,4 (50lbs) - 34Pullups: 11,13,13,14,12,14 (jumping on ropes) - 77Total: 183

The presses were killer - went to failure on all sets. But this was pretty fun. I feel kinda happy right now.... a few endorphins running around.

Thanks for reciprocating the encouragement Bethany! You worked damn hard on those pullups.
May 7, 2008 | Unregistered CommenterMargie
Front Squat: 39 @175#Press: 35 @125#Pullups: 38 @30#112 total reps.

May 7, 2008 | Unregistered CommenterJeremy
Press: 47 @ 95 lbsPullup: 32 @ 20 lbs (some jumping)Front Squats: 43 @ 105 lbsTotal: 122

May 7, 2008 | Unregistered CommenterErik K.
Beginner class -Front Squat: 9-9-8-8-9-8 (51) @ 50lbsPress: 10-9-9-8-9-9 (54) @25lbsPullups (jumping on rings): 9-8-9-10-10-10 (56)Total: 161

Thanks for pushing me through my pullups Margie! In a very happy place now too.

May 7, 2008 | Unregistered CommenterBethany
front squat: 9-11-10-12-12-13 (67) @ 95 lbspress- 11-10-7-6-5-5 (44)pull-ups: 10-10-9-7-5-8 (49) (some jumping, a lot of me being a wimp until margie stepped in and told me to cut it out)Total:160good work-out

May 7, 2008 | Unregistered Commentermike rose
oh, and i'll totally go to the science of sports seminar/event/ extravaganza
May 7, 2008 | Unregistered Commentermike rose
I would have killed this WOD. ;)

Nice job guys.
May 7, 2008 | Unregistered CommenterAllisonNYC
Allison - you are truly modest.

Yay for science and sports! There are a bunch of other cool talks that weekend.

You guys, it's 2 in the morning and I just woke up so unbelievably hungry that I thought I would pass out. I just ate, like, a full meal. I've never done that before. And I'm still hungry. And I had dinner when I got home! What the hell that did that workout do to my metabolism??!!
May 7, 2008 | Unregistered CommenterMargie
FSQ - (95 lbs.) 7-6-5-4-5-6Pull-ups (All jumping) 7-8-7-8-7-9Press - (70 lbs.) 11-7-9-8-7-7

I guess I should have written this down somewhere. My score was 125 and dead last, as usual. I remembered the ring pull-up numbers for some reason. The other numbers may be off a little.

I went to my first Wing Tzun class with Zak. I was toast from the WOD and doing simple forms was a chore.
May 8, 2008 | Unregistered CommenterAJ
AJ - I'm bummed I wasn't there for your first Wing Tzun class. Next week!

Don't worry about coming in dead last... When I first starting going to WODs, I was consistently dead last for 3 months! It gets better! Just keep plugging away at it...
May 8, 2008 | Unregistered Commenterxuan mai
Actually AJ, with 112 reps I had the honor of being dead fucking last this time. I must be getting old.
May 8, 2008 | Unregistered CommenterJeremy
OLD!!Jeremy you are just a baby. wait 38 more years and maybe then you could say that,but if you keep working out the way you do ,you will never call yourself old.
May 8, 2008 | Unregistered Commenterjacinto
press @45lbs: 12,8,7,6,6,6 = 45pull ups (jumping on ropes): 10,10,9,8,10,11 (i think that order)= 58front squat @75lbs: 10,10,10,10,8,10 = 58

total score = 161

last home game of the season on saturday! unfortunately it starts at 11 and will prob be over by the time anyone could make it down to coney island. we'll be drinking post game at 4th ave pub (probably getting there around 1:30ish) if anyone wants to swing by for some daytime drinking!

May 8, 2008 | Unregistered Commenterstephanie
ps. i love the logo and can't wait for cfsbk shirts to REPRESENT!
May 8, 2008 | Unregistered Commenterstephanie
I want to be Jacinto when I grow up.
May 8, 2008 | Unregistered CommenterJeremy

You're complaining about being dfl but you, in effect, pressed Margie 35 times.

You front squatted 1.4 Margies 39 times. Or, to put it another way, you front squatted Margie 54.6 times.

In this case, maybe being dfl isn't so bad....

My question to you is...can you tgu Margie?
May 8, 2008 | Unregistered Commenterxuan mai
The real question is whether Margie will let me tgu her.

I wasn't unhappy with yesterday's results, I was more making the point that the numbers are just numbers. Yesterday was heavy and hard, if you squeezed out every rep you could then you did well, regardless of the numbers.
May 8, 2008 | Unregistered CommenterJeremy
Your True 65% 1RM for thirty seconds six times should not be an easy affair. If you found yourself pumping out well over 8-10 reps on a lot of these movements for all 6 rounds, you probably did not have enough weight on the bar.

Finding your TRUE 1RM on all the major lifts (Working up to failure with PLENTY of rest between sets) is something every CrossFitter needs to do.

Guys and girls, keep me posted on the DOMS effect of this WOD. Should be significant.

On an unrelated note, i have eaten WAY too much bacon in the last two days. Damn you Coop!
May 8, 2008 | Unregistered CommenterDavid Osorio

Females generally have a lower capacity for 1RM gross motor unit activation (meaning lower potential 1RM's relative to their "actual" strength) and it would be expected that their scores on this WOD would be higher than the guys'.
May 8, 2008 | Unregistered CommenterDavid Osorio
What is DOMS?

Bacon is the food of the gods.
May 8, 2008 | Unregistered CommenterMargie
mmmmmmmmmmmmmm bacon. my favorite.
May 8, 2008 | Unregistered Commenterstephanie
Delayed Onset Muscle Sorenessaka:"fuck, i'm really sore"
I'm 11 1/2 hrs into a fast can we please stop talking about Bacon, sweet succulent tasty bacon.
May 8, 2008 | Unregistered CommenterJeremy
may i ask why you are fasting?
May 8, 2008 | Unregistered Commenterstephanie
I'm trying out the IF (intermittent fasting) thing.
May 8, 2008 | Unregistered CommenterJeremy
Stephanie, it's because he's crazy.

I want bacon too.
May 8, 2008 | Unregistered CommenterAllisonNYC
Once your zone or preferred macronutrient ratios are dialed in, eating is consistent and recovery is taken care of, everyone should experiement with IF. It may help, it may do nothing, it may hurt your performance. Only one way to find out.

Also.. everyone should buy some liquid fish oil and weightlifting shoes.

How to Start IF:http://projectfit.org/iflifeblog/2008/02/27/intermittent-fasting-101-how-to-start-part-i/

As you all know, I'm a self-styled nutrition nerd, so if anyone ever wants to talk stuff over with me, I'd be happy to share what I've learned. David also knows lots too... and the blog he posted is a great one.

Carlson's and Nordic Naturals are the best brands for fish oil.

By the way, for o-lifting shoes - apparently women should size 1.5 to 2 sizes smaller in men's. So, as a 7.5 in women's, I'd probably wear a 6 or 5.5 in men's.
May 8, 2008 | Unregistered CommenterMargie
total weird coincidence... my brother emailed me this blog today. he's the "guy from vermont named mike" that's mentioned..


apparently the beer does not taste like bacon, but my brother says its "damn good"
May 8, 2008 | Unregistered Commenterstephanie
Dude. Stephanie. You just made my day. The website for Butternuts, brewer of Porkslap Pale Ale, is genius.
May 8, 2008 | Unregistered CommenterMargie

155# DeadliftsHSPU about an inch short of the ground.

about 9 minutes

THENBack Squats

185 x 3195 x 1205 x 1210 x 1215 x 1!220 F

super deep on all of them. I think I could have had 220 if I wasn't wearing my bouncy shoes :)

Next time !
May 8, 2008 | Unregistered CommenterAllisonNYC
I don't want to look like Jacinto when I am 68...I want to look like Jacinto NOW!

May 9, 2008 | Unregistered CommenterAJ

Not as bad as after Randy, but my legs and biceps are a bit fried today.
May 9, 2008 | Unregistered CommenterMargie
My vest came today, I am trying to think of something stupid to do while wearing it.
May 9, 2008 | Unregistered CommenterJeremy
That shirt is awesome. I'm down for one!

I'll see everyone Sunday!
May 9, 2008 | Unregistered CommenterMax
So I brought my new toys to the gym and did a WOD that should be called "something stupid to do while wearing a 20lb vest"

21-15-9Deadlift 225#Box JumpRing Dip


Didn't notice the vest that much except for my cycle time on the box jumps being slower and the dips were a little tougher.

Looking forward to working out at my normal bodyweight tomorrow.
May 9, 2008 | Unregistered CommenterJeremy

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