“Crack Daddy”

Back Squat
3 – 3 – 3 – 3 – 3

CrossFit One World's advice on Squatting and Spotting (read) and check out video below.


2 Rounds For Time

750m Row
50 Situps
25 CF Push-ups


Post results to comments.



Tune in to the 2011 CrossFit Games on ESPN3, Friday July 29th at 6:00pm PDT – video [wmv] [mov]


Front Row: Matt E aka "Steeler Matt"; 2nd Row:  JRabbit, Lorena, Toe, Ox, Gary C

Back Row:  Bullhorn

How to spot the squat. from crossfitoneworld on Vimeo.



20 Responses to ““Crack Daddy””

  1. BB2

    Nice big crew this morning! Great Job!
    14.11 rx 1/2 reps GHD 1/2 regular situps

  2. chrissy c

    no BS for me today. WB Challenge – 75 reps @ 10# – 3:56:31
    Metcon: 19:52
    900m Run in lieu of 750m Row
    15 out of 50 CFPU; mostly straight leg situps
    On the last 900m run, comming down the alley, a cricket passed me.
    I was bummed! 🙂

  3. Will.I.Am

    313-333-363-383-383 uses the 20k wts w/ Bobby and the Dark Knight.
    12:56 metcon
    Great to see the pacemakers this morning!!!

  4. Sirun

    17:30 (Ab Mat, 8# each seated DB press)
    I am glad to be back! Have fun guys at the Game! I wish I can go but maybe next year!

  5. DirtyD

    I did the CF pu’s only because you put it in my head, Coach Will.
    Good to meet you Martha.

  6. Disco D Nicole

    Great Job 8:30!!!!
    Nice meeting you Michelle….
    I’m so happy to be back at the box!!!!!!!!

  7. Speedy J

    185-205-225-225-230 Thanks Bill!!
    10:47 Thanks Ladies and Hernan! Not sure which one of you said it but I heard “you are going to the games next year, lets go!!” Got to be honest, was not feeling “speedy” today, but you got me with that one. ATOMIC ROCKS!!

  8. Gina

    165-175-180-185-195(pr) / 14:10
    Haven’t done back squats since Nov and have been on lots of vacations lately, so was surprised to get a PR!
    Thanks Beth for pointers & the spot.

  9. Nisha

    Good job 5pmers…Janet, you’re awesome 🙂

  10. Speedy J

    Thanks Nisha…thanks for sneaking me into class, although Beth caught me 😉 Sorry I was late coach – you know how inservice can be…

  11. Kim

    Still trying to figure out what weight works for different workouts.
    Beth, Thanks for the great coaching!!!
    Tara, Great to see you twice in one week!
    Chad and Janet, thanks for the motivation!
    Day 4 on Paleo and really wanting a diet coke….have not broken the sugar addiction…..aspartame….whatever is in that stuff!

  12. Jameson

    first WOD in two years. I’m looking forward to many more.
    95, 100, 105, 110, 115
    15:50, scaled on the last rep.

  13. PLove

    It was nice meeting you Beth, I really enjoyed your coaching!
    @ Speedy J.. the games next year comment would be me! ha I thought that would motivate you to keep going!!! Great Job!

  14. Babs

    Thanks for the push Beth!

  15. B

    First shot at low bar squats: 95, 115, 135, 175, 175… Thanks for all the tips and pointers on my low bar form at the 6 pm class
    14:46…thanks team for the push to the finish!! Shot for sub 15 time and y’all helped me hit it!
    Bernard “B” Bauri

  16. The Nomad

    175-185-195-205-215 – Nice sharing the bar with Gordon. Jim & Grace…should we name him “Flash”?
    10:53 Metcon. Xander and Speedy J just snuck past me at the end!

  17. The Nomad

    Question of the Day?
    Did Billy ever make it to Cali?

  18. eric f

    11:16. Rx
    Thanks MP for the rowing tips

  19. Callie

    15:06 – I vacationed for too long. Rough day.
    But great job 5pm.
    Nisha – I LOVED sharing the bar with you, thanks for pushing me.
    Speedy J – you did great. you are my motivation.