“Nail Polish”

Back Squat

7 – 7 – 5 – 5 – 3 – 3


MetCon:

50 Burpees For Time



Post results to comments.

Dennis Aganons Artistic Photography
Gatekeeper (aka Dennis) captures our strength room with fine and exquisite photography.  We have come a long way from our grassroots and would like to thank each and everyone for being a part of our tribe and making this a life-long pursuit of fitness.  Check out more from Gatekeeper's ACF photo collection.


42 Responses to ““Nail Polish””

  1. Josh "Bullets"

    The place looks awesome, im glad to see everything is going well for yall. Im gonna have to come down and pop in for a visit!

  2. Jack Rabbit

    Dennis I love your photos!! Thanks!!! Decided to swim today…see you all tomorrow!

  3. Callum

    Well i forgot what i did on squat, but i know i almost destroyed my back. 2:07 for the 50 burpees.

  4. Macho Ranger

    185-205-225-225-245(2)[Didn’t get deep enough on number 3]-235
    2.42 Burpees
    Good working with you Stephan. Depth got much better!

  5. Stephen

    185-185-205*-185*-185-185
    3:21 Metcon
    Today was one of those humbling days. Good for working on the ego.
    Thanks for the help w/ the squats Jim; I enjoyed it as well.

  6. Gatekeeper < -III-------III-

    165-165-175-175-185-185
    2:59 Burp-ees
    Great working with pop-rocks and James!
    Juan, I will stand in front of any fan and you can’t stop me!
    Thanks G!

  7. Darlene

    Great photo!
    Resting today. Saving energy for tomorrow with Team POW. Looking forward to it!

  8. Gatekeeper < -III-------III-

    Oh and congrats on your new PR pop-rocks!!!

  9. Valentin (aka V.T)

    135,135,155,155,205,225
    4:05 metcon
    Had to dig deep to finish the last set of three had to bail on the very last one put I got the push I needed from the 8:30 team and G which helped. Thank you guys and G.

  10. Speedy J

    115-135-185-185-205(1)-200
    2:47
    PR..200+ was the goal. Thanks for the encouragement and push G and 8:30 crew, nice to meet some new faces..

  11. caci

    55-55-65-65-75-75
    my depth was better.
    6:02 on burpees

  12. Nicole Disco D :)

    BS 75,85,105,115,125,135pr
    Burpees 5:01
    I am not a big fan on burpees… Great working out with the 9:30 crew. Diane thanks for pushing the wt a little higher…

  13. Gatekeeper < -III-------III-

    165-165-175-175-185-185
    2:59 Burp-ees
    Great working with pop-rocks and James!
    Juan, I will stand in front of any fan and you can’t stop me!
    Thanks G!

  14. Gatekeeper < -III-------III-

    Oh and congrats on your new PR pop-rocks!!!

  15. Andrea / Genie

    Dennis-great picture! as always! The hubby asked me to take a break and eat supper as a family tonight since tomorrow we have football camp, and I am probably going to the box Friday and he is going to a Poker fundraiser, so I will be doing this at home!

  16. Gatekeeper < -III-------III-

    Thanks for the compliments ya’ll!

  17. mikey

    Dennis- that’s the crappiest picture I’ve ever seen. Just keeping your ego in check… didn’t want all the compliments to get to your head. ๐Ÿ™‚

  18. Beast (aka JA)

    Thanks Mikey…I knew I can count on you. Work keeping you away from the box these days?
    Seriously, great pic Gatekeeper. I knew you were committed to taking pics when you kept on snapping as I bled through my tape yesterday and as I screamed with my peroxide soaked hands.
    Rest day for me today.

  19. TC

    I have decided that burpees and I will never be friends.
    2.35
    225-245-265-295-315-345(2)

  20. chrissy c

    95-95-95-85-85-85
    JB fixed my form – Thanks JB!!
    4:49 on Burpees.

  21. Pepper

    95-95-100-100-105-110 (2)
    4:15 That just sucked.
    Thanks Coach JB for your help on my squats and Sharon for encouraging me on the weight. Chrissy, it was good working the bar with you. I can’t wait for the day when I don’t have to concentrate so hard on my squat form.

  22. HeMan

    115-135-155-135-175-195(7)
    2:47
    This worked out great for me today because it was my back squat day for 5-3-1. And I got 7 reps at my 1+ set of 195. Thats a big improvement for me.
    Stacy – That sh*t works!! Thanks for the help on it!!

  23. ZEN Jen (Jen M)

    T. C. , You beat my burpees time:( 2:41 good job!!!!
    Fam and Bravo nice to have you at 4pm.
    Fam, thanks for encouraging me to try HSPU, promise ill get it this lifetime ๐Ÿ™‚
    90-95-100-105-115-120 Taz, I made a boo boo too.when I looked at the back of my paper my 3 reps last time was 120 ooppps….nextime for us.
    Thanks G!

  24. ZEN Jen (Jen M)

    T. C. , You beat my burpees time:( 2:41 good job!!!!
    Fam and Bravo nice to have you at 4pm.
    Fam, thanks for encouraging me to try HSPU, promise ill get it this lifetime ๐Ÿ™‚
    90-95-100-105-115-120 Taz, I made a boo boo too.when I looked at the back of my paper my 3 reps last time was 120 ooppps….nextime for us.
    Thanks G!

  25. Gatekeeper < -III-------III-

    Thanks for the compliments ya’ll!

  26. Pepper

    Dennis, that room looks uncharacteristically quiet and peaceful. Nice pic.
    Missed the ACF Birthday yesterday. Did everyone have to do burpees?
    (Ramrod: Was in Lubbock for four days of my daughter’s TxTech orientation and indoctrination into the ways of the Red Raider. Lots of fun!)

  27. the "Gris"

    2:26
    225-245-265-275-295-295. Did not have my squat mojo.
    Enjoyed working out with Joe, TC and Sunshine. Nice PR sunshine.
    Hang in there Bobo. Sleep will come.

  28. ray

    225-225(6)-225-225-230-240(2 PR)
    Burpees – 2:39
    Mathematically challenged tonight, meant to start off at 185. Was wondering why the first set felt so damn heavy. I’m a freakin ritard… 225 was my old 3RM so now I have a new 7 RM for BS

  29. ray

    Fam – your kids did great today! I’m glad to hear they enjoyed it

  30. Taz

    3:45
    Thanks Fam for letting us feel what HSPU is like. Zen Jen and I will be tackling that soon ๐Ÿ™‚ Need to work on my kipps,too. Had fun time watching kids on the loose in Caveman Kids today. Great job to Sharon and Ray. You always make it fun for them. ‘don’t know if they even realize that they really are excercising… Hats off to both of you.

  31. G

    135-145-155-160-165(2)….long break,then 165(1)
    Thanks for the push Bravo!
    Not happy with performance today since 5RM at 160 is same for today and 3RM is 175 but today couldn’t do it at 165. Tried Speedy J’s weight belt for last set but didn’t help. Back to 5-3-1 after this week.
    Nice PR all day long guys! Good to see people going for breaking parallel on the depth.
    Good to see Tony A. back in action.

  32. mikey

    155-155-175(2)-175(2)-170-170
    3:39
    Thanks for the push and pointers Ray, Playboy, Sharon, JB, and Pepper.
    JA- I get in the box when I can nowadays. I might actually make it 3 days this week! When I am there- it’s at 7pm.

  33. Big E

    50 Burpees: 6:55. First set I’ve done with no break from coach!!!
    Thanks all at 7:00 PM for the encouragement to keep it moving. Reemeber Sharon, Just call me Big E so you wont have to worry If I’m Ethan, Edward, Eddie ,,,,lol
    Still working on technique, looking forward to when I can get the Rx 100%.
    Thanks John for hangin with me while I try to figure things out….
    … Commit to be fit

  34. sharon

    Back Squat and me were not getting along (like usual)
    95-115-135-135(3)-95
    burpees: 4:30
    Great working out with the 7:00 class again
    Fam and Taz we love having the kids there – it’s amazing to see them progress and enjoy being active.

  35. G

    Forgot to post my 50 Burpees Time!
    2:41
    Many thanks to the peanut gallery loner, “Dub”, who came in early for the 6pm class. Just somebody being there helped ๐Ÿ™‚