“Madness”

Front Squat  3 – 3 – 3 – 3 – 3

Compare to 100304.


Then


MetCon

3 Rounds For Time:

  • 15 Thrusters (95)(65)
  • 500m Row


Post results to comments.


Teach and G Cert Level I
CrossFit Strong hosted a CrossFit Level 1 Certification this past weekend.  Coach Beth "Teach" (front row, 5th from right, ACF black shirt) took her first CrossFit Certification, while Coach G (middle, back row on the dock, green top) took her review course.  Also, one of our athletes, Bobby (third row, 5th from right, navy blue shirt),  took the cert this past weekend. (photo courtesy of CF Mainsite).


57 Responses to ““Madness””

  1. Callum

    Great workout 9:18 Rx and ended with 205 on front squat.

  2. Teach

    Another day with the Pacemakers! This might be a regular thing πŸ™‚
    Did the Metcon first and then Front Squat
    9:55 (Rx)
    FS – 135-155-165-175(pr)-190(fail)
    I should have hit my PR sooner on the FS, I started too light. I was toast by the last round πŸ™

  3. Beast (aka JA)

    Beth, you never cease to amaze me.
    Your “too light” weight was my PR last March! You’re one strong chick!

  4. sharon

    Congrats Teach and Bobby on your level 1 cert
    Great work Arnold – happy anniversary!

  5. shawn

    Congrats everyone on the cert. I see Todd was a coach. He was one of my favorites at my cert.
    I’ve been training at my garage gym. I’m down 20 lbs total. I have my 4th Degree Karate test in 2 weeks, so I’m doing more longer metcons than strength right now. Can’t wait to see you guys again.

  6. Silverback

    Arnold – Nice testimony! You are an inspiration. I hope I’m half as good as you are when I get to be your age…

  7. toddsky

    Lots of good and well-deserved accolades.
    I gotta say, Crossfit folks are a different kind of people. We develop a certain sense of altruism that you just don’t seem to get anywhere else/can’t get anywhere else. Altruism is normally a virtue that one is simply born with and most certainly not a characteristic developed later in life — normally. However, the Crossfit community as a whole helps instill this elusive virtue. Not only do we EXPECT integrity and tenacity, we DEMAND it.
    I am glad to be a crossfitter.
    9:16 RX. unbroken thrusters. SHOULD have done sub 9 min wod. πŸ™‚

  8. Old Hickory (aka Andrew J.)

    Metcon: 13:22 (65)
    Front Squat:
    65, 85, 95, 115, 135(1)
    Oh well, I’ll chalk up the one successful rep @ 135# as a 1R personal best (beating 105#).

  9. Speedy J

    Happy 1 year Arnold!! 9:07(Rx)
    115-125-135-155-165

  10. valentin

    Metcom time 12:24 (RX!!)
    135-145-165-185-225 fail but it’s all good great work 8:30 class and thanks for the extra push G and Vince.

  11. Dar

    Congrats newly certified folks!
    Arnold – Congrats, that’s awesome!! You and I started at the same time and it appears we may have had the same kool-aid batch. lol!

  12. Dianna

    metcon: 15-something (RX). thanks Ivannah for keeping my head in it! front squat max 125.
    Congrats, Arnold. Keep drinkin the kool-ade:) ACF life is beautiful.

  13. ZEN Jen (Jen M.)

    Congrats Teach and Bobby!
    Arnold – Happy Anniversary! You’re an Inspiration!
    Miss working out with you Shawn, good luck on your test!

  14. Barbella

    12:06 (55#) 75-85-95-100-95
    Wow Arnold, 1 year already – You perform as if it’s been longer! =0) CF has done you & your body good~Congrats girl!!

  15. l

    Congrats Teach and Bobby and Arnold on your 1yr. anniversary. Inspiring words. I want to meet you… we’re fellow 42 yr olds… however, if time is an illusion or it’s relative…Crossfit definitely lowers my relative age significantly.
    11:37 85lb
    125-145-175PR-185PR-165
    Double PR today.

  16. chrissy c

    12:13 (45#)
    And as the Mighty Silverback might say…I could have gone heavier if I used more weight. πŸ™‚
    75-85-95-105-115(PR)

  17. Lauren

    16 something (35#)
    then 65-75-80-80-65
    Rower kicked my butt after yesterday. That metcon’s one hell of a “warm up.” :-p
    Congrats on your year Arnold!!!

  18. Cody (DBL D)

    10:24 w/ 65#, finish w/ 255# on front squat.
    Shoulder is starting to feel better, thanks Grace & Jim for all the extra help!

  19. JUDY

    Next girl wod should be called Arnold and it should be OHS 95#, MU, and HSPU RX. Now that will throw people off! πŸ˜‰ I am proud to be a crossfitter too! High 5s for everyone!

  20. Easy Rider aka Robert Hammond

    Congrats Teach and Bobby and Arnold on your 1yr. anniversary. Inspiring words. I want to meet you… we’re fellow 42 yr olds… however, if time is an illusion or it’s relative…Crossfit definitely lowers my relative age significantly.
    11:37 85lb
    125-145-175PR-185PR-165
    Double PR today.

  21. mario c

    mario c
    Metcon warm up: 3 X 6 reps at #55; Did not row.
    70-75-80-85-95

  22. ZEN Jen (Jen M.)

    95-105-110(PR)-115(1PR)-105
    Metcon:15:50 (60#) got the best of me πŸ™
    thanks G for not leaving me…thanks to my brother Gatekeeper and everyone for the push!
    Love partnering with you Toe as always =)

  23. Summer

    13:48(rx)
    95,100,105,115,125miss
    Happy 1year Arnold, thank u for always yelling at me to go heavier.

  24. Nicole Disco D

    Congrats Teach and Bobby!!!
    Happy 1 year Steph, You and I started this Crossfit journey together and has changed my life in so many ways. Before I started my youngest son told me that I could not do it… My response was watch me!!!! Here I am a year later and I told him thank you for changing my life and he may not have to push me around in a wheel chair when I am old….
    Thanks Steph for your support, I would not have stuck with it without you my dear friend.
    Thanks to Silverback for pushing me over the cliff to crossfit. FYI I am still looking for the REAL SPY!!!!! :)we need to talk about your issues….
    Grace you are Wonder Woman, I was terrified when I first started but you kept me going thank you so much….
    Thank you to Jim, JB and Atomic family for your support and pushing me even when I feel I cannot do it….
    11:44 35#, 75,85,95,105,125

  25. Chad Blaylock

    11:20 (75#)
    65-95-115-135-155(2 reps) 1Rm PR!

  26. H The B

    10:06 (65)
    135-145-155(PR)-165*-155(2)
    Thanks for the cues Coach Jim. Good to see Toe with the 4PM crew.

  27. Julia

    14:40 (55#)
    75-95-95-100-105 (I’d like to mention that my last PR was 75# on front squat!! So I super PR’d today.)
    Enjoyed having Nisha as a partner. Thanks for yelling at me Nisha and Gatekeeper!
    Arnold, Congrats on your 1 year anniversary! I have only been doing Crossfit for 3 months and I love looking up to you. I hope I can be comparable to you at 1 year! You also have an amazing family and I love working out with your boys at 6:00 because they are just as encouraging as you are!
    By the way… FACE is the best nickname for Bob!!! I love it!!!!

  28. Freakin' PR

    9:58 (Rx) I suck at rowing!
    95-115-125-130(2)-135(2)(PR)
    Awesome job Janet…thanks for partnering with me!!

  29. TC

    Congrats Bobby, Teach, Arnold And Nicole!!!
    8.42Rx 245-255-265-275-285(PR)
    Thnaks for the push Jim this one push me to the edge for sure!!!

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

    12:32 (85) 155/175/dnf
    Back broke….

  31. Nicole Disco D

    Hey Fam, I remember Steph wanting to be like you!!!!!

  32. Nisha

    14:04 RX
    85-95-100-105-115
    Good day today, was a WOD combination that I was actually able to RX…thanks to Julia, Gatekeeper and G for yelling at me during that last row..didn’t like you much DURING that last 100m but really appreciated you all afterwards for making me go hard at the end…nice bonus when I get to leave the box with a smile instead of beating myself up about what I shouldv’e done faster, heavier, ect…
    Julia, you stomped your last PR πŸ™‚

  33. Andrea aka: Genie

    12:51(RX)
    100 Sit-ups (5:15)
    Didn’t stay for the front squats :o(
    Thanks April for the push! You did awesome on the WOD! You will get those squats in no time! I wish I had those long pulls you have on the Rower! Keep up the great work!
    Sorry Jim for yelling “NO” to you when you were ready to move my bar. I appreciate the confidence of thinking I was finished that quickly, but that was a hello to the no on being that quick!! Maybe next time!
    Congrats to all the Cert 1’s and to all those that are celebrating their Anniv. with Crossfit. I can hardly remember mine!
    It’s hard keeping up with all you young bucks, but you all keep me motivated and help me push myself more!

  34. Andrea aka: Genie

    12:51(RX)
    100 Sit-ups (5:15)
    Didn’t stay for the front squats :o(
    Thanks April for the push! You did awesome on the WOD! You will get those squats in no time! I wish I had those long pulls you have on the Rower! Keep up the great work!
    Sorry Jim for yelling “NO” to you when you were ready to move my bar. I appreciate the confidence of thinking I was finished that quickly, but that was a hello to the no on being that quick!! Maybe next time!
    Congrats to all the Cert 1’s and to all those that are celebrating their Anniv. with Crossfit. I can hardly remember mine!
    It’s hard keeping up with all you young bucks, but you all keep me motivated and help me push myself more!

  35. Kim H.

    16: ?? 35# dont recall the seconds,
    55, 60, 75, 80, 85

  36. Babs

    Congratulations Arnold on your 1 year anniversary. I know exactly how you feel about crossfit. I know it has been a wonderful change for me too.
    metcon: 12:25 (35#)
    75-85-90-95-100

  37. Pepper

    12:04 (35#) 85-90-95-100-105(1)
    Good partnering with you Babs…you always motivate me to go faster/harder.
    Chrissy…vamps miss you.
    Congratulations Teach and Bobby on your certs and Arnold for your year anniversary and for the nice post that you wrote. You do inspire others and set such a great example for your boys.
    Jim, THANK YOU for taking the time to talk to me tonight about old habits and for helping me get on track thinking about real goals and real fitness. It was a little mind-blowing. I think you are awesome! ….No matter what Billy says about you….:-)

  38. Matt

    155-175-195(1)-175-155
    8:45(65#)
    Steph – 1 year down 50 or so left to go!

  39. Billdozer

    9:00(RX) Thanks to Tim for pushing me the whole time and thanks sledge for not beating me.
    225-245-265*-255 on Front Squat.
    Lots of new people in the box tonight, quite nice to see. Arnold, you are the wind beneath my wings at the box.
    Team POW! goes on friday at 4, should be epic….POW!

  40. Dar

    14:58(65#) I was just recalling that in January I did a thruster WOD with a 45# bar. It was tough… Today I was able to do my first round without dropping. that’s way cool. =)
    Couldn’t have done it without you “Beast”. I’m so glad you went first cause I didn’t want to give any less intensity than you. You’re a great example to follow. Congrats on your front squat PR!

  41. Beast (aka JA)

    11:47 65# Thanks Darlene for reminding me to stay focused. Thanks Gatekeeper and sorry for yelling at you when you moved my monitor.
    I was pleased with my squats on the thrusters.
    Front squats: 95-105-120-130(PR)-135(PR). 135# was my 1 rep max and 120# was my 3-rep max last time.
    Pepper, I think Jim is great too! ;o)
    Take care of that back Brian.
    Nice to see you back Gary and Mikey.

  42. Gary

    10:19 (75#)
    Front Squats: 135, 155, 185, 205, 225 (PR)

  43. Dub

    10:15(rx)
    185-205-205-205-205
    Thanks for the push from Todd on the metcon and some good front squat pointers from sledge and todd again.

  44. G

    Tonight Drusilla and Marisol did their baseline! Also, Justin, Jake and Adeline did their baseline last Saturday with Coach Jim. Welcome aboard guys!
    Today was officially Megan O’s first WOD! Way to fight hard on the thrusters Megan! Hope the lacrosse ball and PNF mobility drill helped.
    Also, welcome Cortland, who is joining us while he is in town for the week.
    Good to see Ivy back in action from yesterday!
    Also, good to see C-Note, Shelly, Audry, Mikey, Gary W, Meg T, Toe, Ximena, Conor, Young Blood (aka Josh K) and Toko back in action.
    Steph, I am SO proud of you! You work so hard….and set a really good example on what CrossFit is all about. The moment I met you at the baseball field with our sons playing together, I knew you would make a damn good CrossFitter! So, almost like what I did to Teach…I admit on a less obvious way, there was a little bit of stalking involved in the process of recruiting you – HaHa!
    Nicole “Disco D”, I am SO proud of you, too! It is obvious that your hard work is paying off! Good to see you take less water breaks nowadays and push past your comfort zone!
    Toddsky, well said! Nice unbroken sets on the 95lb thrusters today, btw!
    Ivannah, yeah….you form looked impeccable and I know you have the mental edge…so I got too ambitious with your weights today for you. Next time! However, good personal best record (PR)!
    Shawn V, good luck on your 4th degree black belt test!
    Valentin, you owned that 95lb bar and rower today! Awesome push!
    ZenJen, always!
    Bry, don’t relax until the bar is racked again and the weight is completely off your body. Good to know we stopped just in time. The lacrosse ball will be your best friend for a while…just don’t fall asleep on it πŸ™‚
    Hang in there John O!
    Btw, John D from yesterday, your gas tank will get better. Stay consistent.
    Kim H is posting…yey! Jessica F, see you soon! I know you are reading this πŸ™‚

  45. D-Mena

    I’m really proud of our Buck Furpees girls tonight. They really muscled through the DU’s/Lateral Jumps when I know both of them were hurtin pretty bad. Ya’ll did great tonight!
    See ya’ll on Thursday!

  46. Agent Orange (J. Dolenga)

    9:56 (65#)
    Went light on the FS, trying to get the rack technique down, and Coach Jim took off the training wheels tonight (no more california style) 185-185-205-225-205 (2 Reps).

  47. G

    MetCon
    9:42 (Rx)
    FS
    115-125-135-155(2)-145(PR – best personal record, up by a whopping 5lbs – yey!)
    Didn’t fight hard enough on the last rep on 155lb. I’ll get you next time Front Squat. In the meantime, will be working on narrowing the gap with Bench Press PR.
    Thanks for the push Jim and Gatekeeper!
    Fun working out with the 5pm crew.
    Full box nowadays! Awesome energy with everyone pushing each other!
    One more, Sledge was such a trooper tonight for doing his burpees for being late.
    Btw, Ian L – thanks for sharing the homegrown cucumbers. They taste definitely 100% organic. Ignore Ramrod’s, Silverback’s and Billdozer’s joke on this….you guys are having “whhhayyy” too much fun!

  48. G

    Cody (Double D), nice to see that your form and flexibility on the front squat has come along really well…and 255lbs 3RM for the matter is pretty darn good!

  49. Andrea aka: Genie

    12:51(RX)
    100 Sit-ups (5:15)
    Didn’t stay for the front squats :o(
    Thanks April for the push! You did awesome on the WOD! You will get those squats in no time! I wish I had those long pulls you have on the Rower! Keep up the great work!
    Sorry Jim for yelling “NO” to you when you were ready to move my bar. I appreciate the confidence of thinking I was finished that quickly, but that was a hello to the no on being that quick!! Maybe next time!
    Congrats to all the Cert 1’s and to all those that are celebrating their Anniv. with Crossfit. I can hardly remember mine!
    It’s hard keeping up with all you young bucks, but you all keep me motivated and help me push myself more!

  50. Bobo

    Steph, you are an awesome person and a great crossfitter. Congrats on one year!
    TRIBE!
    Metcon: 8:56 RX.
    FS: 135-185-205(2)-185-185
    Legs were jello after the metcon.
    Many thanks to Macho and Silverback for keeping on me today.

  51. Big E

    14:04 (45, 15, 15)
    Thanks Agent Orange for pushing me on the rower and thruster. Really made a difference.
    Billy, gonna keep trying!!!!

  52. Gatekeeper < -III---------III-

    11:09 65#
    135-145-155-175x2pr-155
    Thanks for partnering with me Richard.
    Thanks G!

  53. Gatekeeper < -III---------III-

    11:09 65#
    135-145-155-175x2pr-155
    Thanks for partnering with me Richard.
    Thanks G!

  54. Gatekeeper < -III---------III-

    11:09 65#
    135-145-155-175x2pr-155
    Thanks for partnering with me Richard.
    Thanks G!