“Breakdown”

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Reps

 

  • Front Squat (135)
  • GHD Sit-ups
  • Pull-ups


Post results to comments.



June 19 317
One must create a good real estate on the shoulders to carry the load during a front squat.  Ideally, the bar's weight is not on the athlete's hands.  The hands only help support the bar on the shoulders.  Not only does the front squat require leg, hip and torso strength but also flexibility on the upper body to maintain a good rack position.  Notice how Richard (above) demonstrates a good bar position while keeping his elbows high.


42 Responses to ““Breakdown””

  1. Macho Ranger

    Good Work Pacemakers. Pukey The Clown was very close to revealing himself today. Had to fight him off for 5 minutes after this one ended.
    11.27 (105#)

  2. Old Hickory (aka Andrew J)

    18:12 (95#, Butterfly sit-up)
    Went slower on the pull-ups to develop the fine art of kipping.

  3. Gatekeeper < -III-------III-

    12:47 115# b-fly sit-ups
    Great work Pacemakers!
    Thanks G!
    Jim, great programming as usual! Thank you.

  4. Gatekeeper < -III-------III-

    12:47 115# b-fly sit-ups
    Great work Pacemakers!
    Thanks G!
    Jim, great programming as usual! Thank you.

  5. Easy Rider (aka Robert Hammond)

    13:42 (115#) Fun WOD. Nice to be competing/pacing with Wolverine and Vegas. And to be in the same stratosphere with them is definite progress even if I ran 20lbs below RX.

  6. Billdozer

    12:42(RX) It was a battle for the ages between Arnold and I. That was a lot of fun. Good work everyone at 9:30.

  7. ingrid

    14:29 (55#,2’band,abmat)
    squats still shakey and weak esp.the last ten.Great skill polishing workout.good job 8:30ers.

  8. Natalie

    16:09 (8 rds, 65# and 55#, abmat, 2″ band)
    Great workout today with the 9:30ers! Thanks for the push again Grace!

  9. Dar

    Bummed I’ll miss this one!! Would have liked to work on my FS but my tennis game probably needs just as much work.
    Have fun Vamps!

  10. Macho Ranger

    Let’s get one thing straight Front Squats trump tennis. I’m just sayn’

  11. Gatekeeper < -III-------III-

    12:47 115# b-fly sit-ups
    Great work Pacemakers!
    Thanks G!
    Jim, great programming as usual! Thank you.

  12. Teach

    Dar – I agree with Macho…front squats > tennis πŸ™‚
    Ramrod – are you going to be there tonight??

  13. Nicole Disco D:)

    Great Job 8:30!!!!!!
    13:38 (75#,2″)

  14. Pepper

    Dar, don’t feel bad. I will be missing this WOD for salsa class!
    WOD > Tennis > Salsa?
    Maybe, but variety is one of the spices of life! Spicy today and back to heavy and sweaty tomorrow.

  15. Dar

    LOL! I tend to agree with you guys but you haven’t seen me play!
    Besides, when your husband teaches tennis for a living, showing my face on a court every now and then is like a requirement or something.
    Hasta manana!
    (Pepper – You gotta show me some moves. I love salsa!)

  16. Barbella

    13:31 (65#,abmat,2″band)
    got a little distracted at the end when Sunshine sling-shotted to the ceiling & then came crashing down on her box! Hope your leg is ok girl!

  17. JohnnyB

    15:14 (FS-115#)
    All right… Toddski, Teach, Freaking PR, & Speedy J in front of me, I felt inadequate already!
    Todd- Great Job on your RX! Hats off indeed!
    Barbella – Thanks for tracking my time!!
    Nice seeing “The Situation’s” name on the board & Ingrid too, Of course!
    Thanks CoachG!
    LMAO- Family Feud?! …. *_* hahahaha

  18. Sarge

    23:16 (95#, reg sit-ups ). Thanks to G and Teach for the push.

  19. Sarah

    13:49 (35#, bridge, ring rows)
    Good lil wod…nice to see a bunch of people at 4pm class…and afterwards!
    Todd, I know you weren’t excited about your time but I wrote it on the board for you πŸ™‚

  20. Silverback

    11:09 (Rx)
    Great family battle between myself, G and SOS. G was sneaky and slipped past me without me knowing, and beat me by 9 seconds.

  21. Julia

    11:52 (65#, Butterfly, Green)
    DJ Teach, Awesome playlist! I can’t wait for Dance Party Thursday at ACF next week!! I’ll facebook you my requests. πŸ™‚
    Fun keeping pace with Jenn tonight! I actually got the hang of the kip today thanks to you!
    Great job and energy and dance moves with the 6:00 crew!

  22. chrissy c

    17:18 (70#, GHD, Thin White Band)
    Great to see some of the vamps tonight! Missed lil miss Salsa!!
    Babs – what did you think of those fig newtons???

  23. JUDY

    12:04. 85#, 1-6 butterfly SU, 7-10 GHD. Def could have gone heavier, but my left knee was telling me no. bastard. oh well, also felt I could have prob did 5-10 on GHD. Tomorrow is a new day…

  24. Freakin' PR

    It was awesome to work with the 4pm crew and get a good butt whipping by Teach and Speedy J. Thanks for the push!! I definitely needed it today. I’m not sure if I’ll be able to walk tomorrow, but it’s ok!
    Great job everyone!!!
    12:20 (95#)

  25. Green Lantern aka Playboy (fka bryan g.)

    21:41 rx
    Bit off more than I wanted to chew….

  26. Jen C

    11:49 (65#,abmat,thin white band)
    Last WOD before vacation…had fun with this one! Julia, way to work! Glad I could help push you!
    See you guys when we get back!

  27. Taz

    Ran 3 laps in the National Mall… a breath taking view of the National Capitol and the Washington Monument on each end. Felt really good to run after a night of bottomless good food(did I mention FREE! πŸ™‚

  28. Teach

    10:07 (95#, GHD)
    Awesome group at 4:00! I never get to work out with Speedy J or Freakin’ PR, it made me work that much harder!
    Julia – definitely send me your playlist πŸ™‚ I’ll do my best to get it on next Thursday
    Sherronda – way to push through and finish the WOD!!
    Rich – it was nice to meet you tonight, great job!
    The Patenaudes – it was great witnessing the Family Battle Royale this evening!
    Lots of hard work tonight!!

  29. Beast (aka JA)

    16:30 95#, GHD, kips. My GHD and front squats were unbroken until about round 9, but my pull-ups took forever.
    Thanks for the reinforcement origami class G, and thanks for being confident about me being able to do 95#.
    Pukey is still with me and it took about 30 minutes for my brain to stop feeling like it was about to explode. Good times… ;o)

  30. G

    11:00 (95#) – Loved this WOD! Jim actually originally cooked up a more evil one. That would have been sweeter but we were all saved…thanks to Bobo’s debacle at the Loco Moco Lab previously…Mua-ha-ha!
    Fun times battling with la familia! When Silverback slowed down on the GHD…I saw an opportunity I couldn’t pass – hehe!
    Bobo’s WOD “Strapped” looked glorious in the back corner where there was absolutely no air circulation – haha! You rocked it, though, JB!
    Good job on your baseline tonight, Kathy M.
    Good to see Matt, Mimi, Kim H and Contra back in action.
    Agent Orange, sorry, we are out of XL and L on the Team WOD League shirts.
    Beast, way to go on 95#! We all knew you could handle it!
    TI, the new tattoo looksssss bad-assssss!
    It was fun to witness many great battles all day long!

  31. mikey

    15:18 (95#,butterfly)
    Good WOD to wind down a good week of programming. Thanks Coach Jim. Thanks Teach for keeping me going tonight.

  32. Gatekeeper < -III--------III_

    I personally am proud of my performance today.
    I did all movements unbroken on round 1! BOOYAH!!!!! PR BABY!!!

  33. Gatekeeper < -III--------III_

    I personally am proud of my performance today.
    I did all movements unbroken on round 1! BOOYAH!!!!! PR BABY!!!

  34. Gatekeeper < -III--------III_

    I personally am proud of my performance today.
    I did all movements unbroken on round 1! BOOYAH!!!!! PR BABY!!!