Comments on: Thursday, October 8, 2009

By: SuperBean

SuperBean — Fri, 09 Oct 2009 03:03:02 +0000

@Stephen
Steve buddy, congrats on your first official CFW coaching sesh, you were very motivating and inspiring to us! me especially, had a rawkin time pumpin out my squats with a new perspective. and surprised myself on the HSPU’s!!!

By: b-mac

b-mac — Fri, 09 Oct 2009 02:37:28 +0000

….247, Rx’d(165#, no abmats). one of the most mentally draining workouts, big ups to coach steve-the most explicit of coaches-for checking form, telling me which reps weren’t up to par, and being an all around encouraging dude. super happy with squats, cranked out fourty on the first set without losing form…

By: Stephen

Stephen — Fri, 09 Oct 2009 02:28:18 +0000

Thanks alot you guys…solid, solid effort by everyone that came in…watching you guys fight for every last squat, hspu and pull-up you could (with great form even in the later rounds, I might add) was inspiring…see you tomorrow

By: Crystal KP

Crystal KP — Fri, 09 Oct 2009 01:15:25 +0000

Scaled the BS to 135…. super happy with how these felt, I’ve been working A LOT on my form, I’m looking forward to RXing bodyweight on the back squat for the next WOD.

143 total— thx Steve for some great coaching your enthusiasm was wicked:)

By: Chris

Chris — Thu, 08 Oct 2009 23:39:47 +0000

Great WOD.
RX’d @ 195#
Lost balance on the HSPU’s when i could have cranked out 3 or 4 more on each set.
Score – 108.
Steve – That was awesome… Sincerly THANKS!

By: Suzanne

Suzanne — Thu, 08 Oct 2009 23:20:48 +0000

great workout

-scaled squats to 75% of 5 rep max (135#) because my low back was feeling weak from deadlifts.
-35# db press instead of handstand push ups
-green band

178 reps in 5 rds

thanks to all the coaches and fellow crossfitter’s for the great support an encouragement during the workout – you guys are the best!!!

By: tapout

tapout — Thu, 08 Oct 2009 17:53:52 +0000

Not a good back squat day for me…Wasn’t sure how to go about them…pace out the 5 rounds…or not…my original thought was go for highest amount of reps possible in first round…end up with about 30 reps in first round and drastically reduce in rounds 2-5…

BUT none of that really happened…two reasons…
1st – my lower back is sore from and weak from DLs this week
2nd – I think that no matter mentally I ended pacing…

BWT BS 40 reps
HSPU (2 ab mats) 43 reps
PU 32 reps (1st rnd pink band…all other rnds Rx’d)