Wednesday 2 February

Josh performs junkyard pullup

Overhead Squat 1-1-1-1-1-1-1 reps

Austin Malleolo 300lbs, Brandon Pastorek 275lbs, Kristan Clever 215lbs, Katie Hogan 210lbs, Rebecca Voigt 200lbs, Michelle Benedict 180lbs, Candice Ruiz 180lbs, Michelle Kinney 170lbs.

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Austin Malleolo on today’s WOD – video [wmv] [mov]

Michelle Kinney on today’s WOD – video [wmv] [mov]

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25 thoughts on “Wednesday 2 February

  1. Big PRs from everyone in the morning class today. Michelle PR’d by 20 lbs while Pam and Billy established their first PRs. Pam overhead squatted a pretty serious 60 lbs on her first time trying it for load!

    My morning WOD was 5/3/1 for back squat. I’m on the 2nd cycle, 2nd week
    3 @ 210
    3 @ 240
    AMRAP @ 270, 2 reps

    Disappointed in the AMRAP. My 3RM is 280, so I was shooting for 3-4 reps. Just didn’t have it this morning.

    1. Great workout this morning by all! Congrats to Michelle on moving up by 20lbs! It was a great first day for Pam and myself.

      Started with the 11lbs bar, moved to the 35lbs bar, then to the 45lbs bar…. challenged myself with 65lbs in the end! I was working more on form than weight.

  2. Michelle Kinney got 170….wow. I’ve got a long way to go. I’ll have to do this WOD tomorrow.

  3. Half the women on main site got more weight than my PR of 195#’s. I got some work to do.

    1. So you’re good with Candice and Michelle OHS’ing just 15 pounds less than you. No problems there. 🙂

    1. “G”allon “O”f “M”ilk “A” “Day”

      Its what Ripp prescribes his lifters.

  4. I did this one at the silver scheme of 3-3-3-3-3 since I haven’t done too many OHS’s at a heavy (for me at least) weight before. Ended up establishing a PR at 100lbs but feel like I could have gone a little heavier.


  5. Shoulder press 70# which is 5 less than my current PR.

    Then I did the overhead squat with Lori. I started off kind of being a baby about it, but Lori pushed me to keep going and it went like this:
    55-65(X)-65-70-75-80-85-90(X)-90(PR by 25lbs)Thanks Lori for the push and thanks Jeff for calling me out when you knew I had 90lbs in me (:

  6. 95 – 135 – 155 – 180 – 200(f) – 200(f) – 200(f)

    Enjoyed working with Jeff on this one today. I was determined to get a 5 pound PR today from 195 to 200, but it didn’t quite happen. Congrats Jeff on your PR. Strong work!

  7. 95-135-155-180-195-205(PR)-210(f)

    Enjoyed working with Daniel on this one. Also enjoyed watching Ryan P. crush this one and break the gym record held by Jeremy Jones!

  8. Had a goal of 185 and got 195 which I am sure is my PR by quite a bit, hence the need for my new CFI Journal. Thanks to Josh for the encouragement (and the help reracking). I will say that Hudson introducing me to the wall squat therapy early on and Christina keeping my depth honest everytime has increased my flexibility in the squat and made me much stronger in that movement.

  9. 95-135-155-175-195-205-215(PR). PR by 30lbs, Very happy with my improvement on this movement. I used my frustration and anger from my sad attempt at 8 minutes of pressing and my failure at the throwdown with overhead snatch balance. Thanks to mandy, ryan, and daniel for the push.

    Also happy I tied Kristan Clever.

  10. PR’d tonight on Double Unders (22), Weighted pullups (75 lbs), and 125 Overhead Press (while not big, I realize I need to work harder on pressing movements)

    Christina was the trainer on Overhead press

  11. 60-70-80-85-90-95-100 (PR! But really, all of them were)

    First time attempting 1RM OH squat. Also, first time getting 100lbs overhead! I know I’ve got more in me for the squat; my limiting factor for this was just getting the bar into position. Time to work on push jerk!

    1. Oh, and thank you to Tyler, Ryan, and Daniel for the encouragement and keeping me focused during each of my attempts. It really helped.

      Greg, I echo your comment about squat therapy. I need to start working on that more on heavy lifting days.

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