“Bread Winner”

Back Squat 3 – 3 – 3 – 3 – 3

Compare to 100331


MetCon  – 12 minute cutoff (Modify to 200m as necessary)

3 Rounds For Time

  • 400m Run
  • 25 Push-Ups

Post results to comments.

April 30 057

Tammi (aka Princess Slaya) has been training with us since January 2009.  We are proud to have this hard working chick as part of the ACF community.

April 30 056Tammi before in Jan09

May 2010 (left) and January 2009 (right).

64 Responses to ““Bread Winner””

  1. Beast (aka JA)

    Lookin’ good Princess Slaya! Look at Admiral trying to catch you! LOL!

  2. Silverback

    Great progress Tammi! Keep up the hard work!

  3. Summer

    8:06(RX) great job today t-cats, thank you everybody for helping me with my bar.

  4. the "Gris"

    Thanks C-note. This new Dad business is through a hell of a monkey wrench into my life schedule. But I guess that is to be expected.
    Was good to be with the pacemakin’ crew this morning. Fun little workout.

  5. heatherd

    Gris and C-Note…but, you wouldn’t change a thing, right!?!?!
    Tammi…Hotty–I know you’re feeling great!!
    Summer, I’ve been meaning to tell you that your stats are killer…your are making outstanding progress. Congrats on the kips too!!

  6. Speedy J

    Team POW…when is our make-up?? Open gym time only right…right now I am scheduled to work Thursday night, let me know soon so I can try to make arrangements…POW!

  7. Genie

    You look great Tammi and it’s awesome to have Nate supporting you all the way!! Keep up the great work!!

  8. Noel (SKIPPY)

    Tammi, you look great!
    Back Squat:
    -For some reason I can’t break pass 200+
    7:23 (200m/KPU)

  9. ray

    Damn Tammi…that is great! Keep up the good work

  10. Nicole Disco D :)

    Looking Good Tammi!!!!!!!!!!
    Great job t-cats!!!

  11. Billdozer

    Team POW!, I can do out makeup session anytime, if thursday doesn’t work, I was thinking we could do it Wed., or Friday morning during that open gym session. I think the only question that remains is how badly we will destroy this workout.
    Arnold, I will be back tomorrow.

  12. Bobo

    Legs were still sore from doing wednesdays row squat wod on saturday.
    Metcon: 7:09? Great tight group this morning. Chalkman edged me out at the end. I couldn’t keep up with him on the pushups.
    That was a fun quick wod.
    Keep it up Slaya! Is Admiral about to tackle you or bite you in the butt?

  13. Silverback

    225-245-255-265-275(2 – and depth on 2nd rep questionable)
    Metcon:6:55 (C2G)
    Had fun workin’ out with Kenny, Chris and Austen today.

  14. Silverback

    Billy, I’d like to have a team meeting with you guys just before you tackle the team WOD. Would you let me know when that will be??

  15. mario c

    mario c BS: 65-85-95-115-135
    Metcon: 9:31 (Scaled the runs to 200 meter slow jogs; C2G)

  16. Rosie

    8:49 (RX)
    Thnx C-note!:D

  17. Jackrabbit

    Tammi you’re awesome and I am so proud of you! Keep up the awesome job girl!!
    Thanks for the love everyone! I can’t wait to get back into box. You guys are some amazing people and I love you all! I am trying to get better fast!!

  18. Gatekeeper < -III-------III-

    8:12 RX C2G
    Japanese steps worked for me, right G!
    Great job Pacemakers!
    Thanks G!

  19. Gatekeeper < -III-------III-

    Way to go Tammi J!

  20. Billdozer

    Silverback, we will be meeting at 4:30 am tomorrow, we would appreciate your insight.

  21. Princess Slaya (tammi j)

    Thanks for all the kind words! I couldn’t have done it without my vampires! Love y’all!

  22. J. Dolenga

    Can’t wait for tonight’s WOD. Hoping to bring the noize.

  23. Z

    Great job, Nooners!! 🙂 Nice job, Aida! Thanks, G! 🙂

  24. todd

    all i know is i PR’ed at 245. So, i’m happy with that.
    6:19 on the met-con

  25. todd

    Friends (yes, including Billy and Hernan), my biz-partner and good buddy, Jason aka JDS, will be opening our restaurant BULLRITOS for a private Friends and Family night. Free food and drink from 6 – 9 THIS Saturday, May 22. Heather D, will prob post something to the website. I want to see EVERYONE out there!

  26. todd

    My biz partner and I, that is…. Okay, that was my last post… 🙂

  27. Gab

    Good work Tammi, keep goin. I lost 35 pounds the 4 or 5 first month I began Xfit. Actualy, I’m completly addicted. My biggest regret, is that I can’t workout when I’m home. I’m to busy with my two young daugthers. So I do it everytime I worked at the firestation. That’s why I’m not posting regularly.
    So todays results are:
    and 6:33 on the met-con.

  28. Gina

    135/155/165/175*/185* – last PR was 170 in Mar, so I’m pretty happy with today.
    9:24 (knee pu)
    Tammi – what an inspiration! Way to go!

  29. heatherd

    It was a hot one today…the rest of the summer is going to be interesting!!

  30. Gatekeeper < -III-------III-

    8:12 RX C2G
    Japanese steps worked for me, right G!
    Great job Pacemakers!
    Thanks G!

  31. Jen M.

    95-100-105-110-120(PR) Nice sharing a bar with my Cutie Flips :)right skip to MAlou?!
    9:28 thanks for the push Heather(s) and Taz!

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

    Way to go Tammi J!

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

    6:34 (400 m row)

  34. Abbye Mac

    95-115-concussion (its really not a good idea to let the bar bounce off the back of your head when you drop a back squat)-95-105

  35. Billdozer

    Happy with the back squat that’s a new 3 rep PR, the Metcon was a different story, couldn’t get the legs moving after the squats and chest to ground pushups wear me out too much, so I finished at a very pedestrian 9:40 or something. Well done Aaron, Brandon, Hernan and everyone else at 4.

  36. David "Chalkman" Henley

    7:03 RX

  37. Julia

    Good job tonight Abbye! Way to pick the bar back up and keep going!!

  38. chrissy c

    chrissy c
    BS; 100-110-120(squirrely)- 120 – 115
    Metcon: 8:45 (400m rows)

  39. sunshine

    135,145,150,150,155 7:34 WOD
    mind you… december, i did
    yep. that rox.

  40. Babs

    8:08 (400m. row)
    Thanks thunder & lightening

  41. T.C.

    8.42 I think my running is coming along!

  42. Freakin' PR !!!

    135-145-155-170-175 *PR
    metcon 7:48 (Rx)
    and of course it was HOT!!!!!
    Great working with Z and LA…

  43. Orange Crush (J. Dolenga)

    Backsquat, I think I love you
    225-235-245-255-270PR! (1 Rep Quality, the other two, not deep enough) Good work Brian and Lanie, and thanks for keeping me honest.
    7:12 on the metcon – 400m row instead of run. Cursed lightning. I really wanted to test the speed today.
    Glad that my alter ego, Orange Crush, showed up today. It’s rumored that he killed Sir WhinyBaby (aka Blueberry) after Friday’s WOD

  44. D-Mena

    305 is a new one-rep PR. So is the 295 three times. Plus I was able to actually run for the metcon afterwards! Progress baby… all about progress. It was a good day at Crossfit.
    Metcon 9:21 (Rx – c2g)
    Good to meet you Abbye! Way to dust off and get back under the bar.

  45. Abbye Mac

    Thanks Julia! I’m sure it won’t be the last time! I think I got “skipped” when God passed out the coordinated gene 🙂 Congrats on your PR girl…you kicked ass!

  46. G

    MetCon: 7:28 (20reps C2G)

  47. Beast (aka JA)

    115, 125, 135, 145, 150# I got a little timid since I haven’t been in the box in three weeks. Thanks G. It was nice to see everybody tonight!
    10:02 400m row and push-ups…lightning kept the Vamps indoors.
    Proud of you Gatekeeper!

  48. G

    Welcome on your 1st WOD Felix and Chad M!
    Good baseline today Jacqueline!
    Awesome to see Gris, Gatekeeper, Beast, JDS, and April K back in action!!
    Welcome back Todd H and Z (Nicole), who’s been traveling to Cali.
    The 7pm crew (aka Vampires) substituted the runs with rowing due to thunder and lightning.
    J. Delonga, you are too funny. I’m diggin’ the orange sunglasses.
    Good to see Abbye posting!
    Lots of PRs (aka, Best Personal Record) today!
    Thanks for chiming in Gab!
    Rest and recover well Jack Rabbit!
    Toddzilla and JDS, I will put something in the box to promote your Bullrito’s grand opening. Silverback, SOS and I will be there.
    Happy Anniversary Billdozer and Sarah!

  49. G

    BTW, PR on 3RM Back Squat. Feeling the lactic on calves and legs right now!

  50. Red Hot (aka Kari)

    95/115/125/135/135 tried 140 but only got one
    Metcon 10:57
    R1 400m R2&3 200m and all KPU

  51. Pepper

    85-95-95-95-100 (worked on form)
    8:40 (400m row, kpu)
    Thank you Sharon for all your help tonight…it’s hard to believe, but my squats are getting better.
    Jason, Orange Crush suits you better than Agent Orange…definitely better than a Blueberry.

  52. Macho Ranger

    WOW. Lots of PRs at the box today!
    I did 10hrs of meetings and 10 hrs of broken sleep…jetlag is a biatch.

  53. Steve

    Back Squat: 115 – 135 – 155 – 155 – 155
    3X (400m row+25 pushups); 7:05 or 6:45? Thanks to Grace for the coaching on form!
    Good workout. I think my last back squat was 135

  54. Bob

    BS: 135-155-175-195-195 Again, working on form and keeping the knees out. Felt better than last time. Kept knees out on 195, where last time had to drop back to 155.
    9:03 on the metcon. Running is slowly but surely getting better for me.

  55. H The B

    Metcon: 8:03 (c2g)
    Thanks for the cheers Todd, TC, and Silverback

  56. Heather

    Forgot to post last night!