“Crusin'”

Back Squat  1 – 10 – 1 – 20 – 1 – 30

Compare results to 100416 and 100106


Conditioning:

  • 5 rounds for time
  • 15 Sit-Ups
  • 15 Box Jumps
  • 15 Wall Ball

Post results to comments.


Bob the FACE
Happy Birthday Bob, aka "FACE"!  We are certainly proud that Bob has gone through a quick transformation in a short amount of time!


Mikey
Happy Birthday Mikey!  Michael has been with us since 2008 and we are enjoying his continued gains and milestones.

(photos courtesy of Gatekeeper)


64 Responses to ““Crusin'””

  1. Andrea aka Genie

    Happy birthday Mike and Bob! Hope you two have a great day.

  2. Andrea aka Genie

    Happy birthday Mike and Bob! Hope you two have a great day.

  3. Lauren

    Happy birthday guys!!
    Big thanks to everyone for all the well wishes. I’m still in the hospital, they haven’t told me when I can go home yet, but I think the antibiotics are kicking in pretty well. Wish I were there to break my new back squat PR. Miss you all!!!

  4. Babs

    Happy Birthday Mikey and Bob, Have an extra special day!

  5. Old Hickory (aka Andrew J)

    Gentlemen, Happy Birthday!
    Back squats:
    135 – 115 – 135 – 95 – 135 – 75
    Metcon:
    12:18 (20″, 14#)

  6. heatherd

    Happy Birthday Mikey and Bob!!
    Good WOD this morning!
    145(PR) on back squat
    METCON
    15:21–took me a while to finish, but I tackled the 24″ box instead of my usual 20″.
    Enjoyed working out with you, Jen-you did great this morning!!!

  7. Jen C

    Happy Birthday guys!
    135(PR) on back squat…first time to do these, so it was great to have heatherd and G there for the help and the extra push!
    12:20 (20″, 10#)
    Way to get the new PR heatherd! The 5:30 class was great this morning!

  8. Bobo

    Happy Birfday Bob and Mikey!
    Looks like Regina is taking a nice little nap there behind Face. hehe.

  9. Dar

    Happy birthday Bob! You were one of the first people from Atomic I met on the first day of the Saturday team challenge. What a great first experience!! I hope one day we can team up again! =)
    Happy Birthday Mikey, my fellow Vamp!
    Hope you guys have a Super Birthday!

  10. heatherd

    This looks like fun. It’s on the same day as the CF Endurance Certification class, but wanted to know if anyone was interested–it’s a team challenge. Let me know if you are interested.
    Cheers,
    HeatherD
    Metro Dash –
    Date: Sat September 18, 2010
    Time: 4:00 PM
    Venue: Houston’s, Houston, TX
    Metro Dash is an urban race that turns your city into the ultimate playground. Teams of two dash across urban terrain, cracking clues and powering through physical challenges in search of adventure, adrenaline, and ultimately – victory. The race starts at 12pm (noon) and will last a maximum of 5 hours (until 5pm). Age Requirement: You must be 18 years old on September 18, 2010 to compete in Metro Dash. Required Gear: You must have a smartphone or web-enabled camera phone to decipher race clues. Load your phone with the ScanLife application before the event, and be sure it’s charged. (Your phone must support the ScanLife app for you to compete!) On race day, wear comfortable shoes and clothes that can get wet – we don’t shy away from a little rain. (And for those of you wondering if costumes are allowed, bring it on!) Competitors are only permitted to walk, jog, run or take public transportation. ScanLife Application: You must have a smartphone or web-enabled camera phone loaded with the ScanLife application. Go to http://www.getscanlife.com to download the mobile application.
    Category: Running

  11. Vegas

    HBD guys
    BS 265-225-255-190-245-155 figured go heavy today and rest tom
    Metcon 10:24 20#wb, 20″box

  12. Freakin' PR

    My legs were definitely feeling it today after yesterday’s workout and two and half weeks of vacation.
    Awesome work Steph!!!
    165-105-175x-95-175x-85
    12:20 (20″ box)

  13. Andrea aka Genie

    Happy birthday Mike and Bob! Hope you two have a great day.

  14. Bobo

    255-225-275-155-295*-135
    should have gone heavier on 20 and 30, but was able to focus on form. have been sloppy lately on my back squat.
    Metcon: 12:16 (GHD,20#WB,24″Box)
    This one crushed me. Sometimes you eat the bar, and sometimes the bar eats you.
    Ramrod Crushed it today!

  15. Barbella

    135-115-135-95-135-80
    wow, that was a good one.
    12:10 (abmat,20″,10#)
    Box jumps never felt tougher.
    Happy B-day you two!

  16. mario c

    mario c
    Scaled BS to 1-5; 1-7; 1-10. (100-70-115-70-130-70)
    Metcon: 8:42 scaled to 5 reps per round. #17 step; #10 wall ball.

  17. David "Chalkman" Henley

    225-155-245-135-265-135
    Metcon: 14:38 (GHD,20#WB,24″Box)

  18. Ramrod

    275-225-315-165-345-145
    Metcon: 9:10 (ghd/24″/20#)
    Felt good today. Enjoying the battles with bobo these days. Great job nooners and 9:30 goers!

  19. Easy Rider (aka Robert Hammond)

    Happy birthday Bob and Mikey
    225-135-245-135-255-135
    Metcon: 13:21 (abmat/24″/20#)

  20. Nisha

    135-115-135-95-135-75
    14:30 (abmat, 18″, 10#)
    No PR try for me today as form took a nosedive and therefore I had to stay at 135 to try and break bad habits..
    Quads felt like deadweight on the box jumps..need to learn how to bounce off the box and then get right back up all in one motion instead of taking all the little steps that I do at the bottom….

  21. 007

    275-185-305-155-315-135
    11:33(butterfly situps, 20#, 24″)

  22. Billdozer

    11:54(GHD, 24″, 20#) That was tough, I hope Silverback is okay after his injury today, we were in an intense battle though.

  23. ZEN Jen (Jen M.)

    125PR-90-130PR-80-135PR-70 (kinda lonely to have the bar all by myself, where are you April and Johnny B? thanks Dru for counting my last 10 last of back squats! Nice meeting you Debbie and Sam!
    HappY Birthday Face and Mikey!
    Thanks G for pushing on the wall balls!

  24. Sledge

    8:33 (Butterfly situps,20#,24″)
    Didn’t know anyone did GHD’s till after I was done. Would have done them if I had known. Next time I’ll check the board before the Metcon.
    Grace-Julia doesn’t believe me that you said she needs to massage my right foot to correct my right knee from tracking inward on my squats. I told her about the hip imbalance and she said she has a hip imbalance on both sides so I need to massage both her feet. HELP ME!!!

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

    235/155/245/155/250(m)/135
    12:23 (24″/20#)

  26. ZEN Jen (Jen M.)

    …forgot 12:21 (20″,10#) hope your shin get better soon Silverback!

  27. H the B

    185-135-193(used 3.5 weights)-115-205*
    10:37(24″,14#WB)
    Good WOD. Once again great job SOS

  28. Julia

    Happy Happy Bday Face, you are missed at 6!
    10:20 (butterfly, 20″, 6#)
    115-95-125 (PR)-85-135-65
    Nisha, I have the same problem with the box.

  29. Ace

    Hello Mr. Pukey,
    I wish I could say it was a pleasure meeting you today. But I’d be lying. I can say that I hated to see you go… but I loved to watch you leave. Hopefully out paths will never cross again.
    Sincerely,
    Ace

  30. Speedy J

    185-135-195-115-205-105 – Thanks Chad for the 205 push. 9:13 (14#, 20″)

  31. Pepper

    120-95-125-75-135(PR)-65
    Really helped to use the medicine ball to keep me focused on squat depth. Good working the bar with you Babs and Dar.
    9:48 (18″ step ups, 6#)
    Thanks ‘coach’ Scott for being very specific on how the metcon should be done. Go light, go fast, don’t stop at all, finish in 10:00. Whew! Still sweating an hour later….

  32. Dar

    120-95-125-75-130(PR)-65
    Ditto Pepper. Enjoyed keeping up with you on the bar.
    9:17 [butterfly pu’s,20″,10#)
    I agree with Pepper again. If it weren’t for the push from “Coach” Silverback, I’d still be drinking sips of water and toweling off. I surprised myself how I pushed through it. =)

  33. Ruel

    165-155-175-135-185-95
    metcon: 11-12+…i forgot(24″and 10#wb)
    i was still tight and sore from yesterday’s WOD.. nice teaming up with ralph today… he has progress significantly….keep it up!
    Ramrod, I didn’t get a chance to thank you for the push yesterday….i really needed that..appreciate it…Thanks G for the encouragement as always..you’re great. 0830 crew…Good job today!!

  34. Andrea aka Genie

    145-95-155-95-165(PR)-85
    11:54 (butterfly, 20″, 10#)
    Thanks for pushing me Sunshine! it was a pleasure teaming up with you on the back squats.
    I think I could have pushed my self a lil harder on the Conditioning but all I kept thinking was: “Didn’t Silverback say no cursing, and that song just had lots of cursing, and so does this one, and so did that one!” LOL! Thanks for the push Silverback!! Way to go Vamps!

  35. Andrea aka Genie

    145-95-155-95-165(PR)-85
    11:54 (butterfly, 20″, 10#)
    Thanks for pushing me Sunshine! it was a pleasure teaming up with you on the back squats.
    I think I could have pushed my self a lil harder on the Conditioning but all I kept thinking was: “Didn’t Silverback say no cursing, and that song just had lots of cursing, and so does this one, and so did that one!” LOL! Thanks for the push Silverback!! Way to go Vamps!

  36. Gatekeeper < -III---------III-

    HBD fellas and God bless you both.

  37. Gatekeeper < -III---------III-

    HBD fellas and God bless you both.

  38. valentin (aka V.T)

    happy birthday guys.
    tweaked the back on the first squat 185 DNF…
    9:29
    but icy hot on board as well as a epson salt soak, and ibuprofen for the discomfort.

  39. G

    Abel, you did good on your baseline tonight! Welcome aboard.
    Welcome on your first WOD Debbie!
    Glad to see Mikey do his birthday WOD!
    Good to see Surfer, Toko, 007, JDS, April M, Sherronda and Gary back in action!
    Ruel, glad to see you have recovered from the KB snatch bonus last Friday :). Way to keep going even if you had to “armor up” with one hand considering “The situation” — sounds like a good nickname for you – haha…”Ruel The Situation” (Jersey Shore watchers..got that?)
    VT, the epsom salt should help.
    Sledge, tight hips, inner thigh and back may very well cause a slight shifting of your knee during the squat. I did suggest that you could use a good foot massage to alleviate the nerve endings due to compensations issues…and what better suggestion than to ask your cute wifey to do that for you – haha! But you can show her how it’s done first. That’s all I gotta to say.
    Bobby, I got your last single max on film and the depth was legit! Way to go!
    Silverback, aka Coach Scott :), thanks for filling in for Coach Jim tonight.

  40. Steve

    Happy Birthday Bob and Mikey!!
    Man, a tough WOD.
    205-135-185-20-185-30
    Strained my back a bit on the first squat due to poor focus on posture, so I backed off some on the remaining squatty fun.
    9:09 in the post-squat stuff: 10# ball, 24″ steps

  41. G

    155-125-165-105-175(m)-95
    My excuse is I only had 20 minutes to do the above and I miscalculated the weights on the 20reps, thought it was 115 on the bar :-/
    Thanks for keeping an eye on me Admiral and thanks for the pointers Jim; I will continue to work on that.
    10:10 (Abmat Sit-Ups, 20″ Box, 14# WallBall). Twas fun playing catch-up with Mack!

  42. mikey

    185-135-195-115-205(miss)-95
    13:something (butterfly,14#,24″)
    Thanks for all of the b-day wishes. I think I’m getting too old for this crossfit stuff 🙂
    Hey G, like I told you last year and the one before that… my next bday WoD : Rest Day!!! Coaching me today was a family affair- Thanks Silverback and SOS.
    It was a tough workout and I was glad I was able to do it with the Vamps tonight. Everyone worked hard down to the last rep.

  43. JohnB

    Jen- LOL I ate TONS of rice earlier…. Precisely, I was sluggish to wake up & sore from back to back DL..
    Be there tomorrow… hehehe

  44. Dub

    250-185-245-155-265-135
    10:42(abmat, 24in and 20lbs)
    My body is going to hate me tomorrow, good work tonight 6 oclock crew!

  45. Andrea aka Genie

    145-95-155-95-165(PR)-85
    11:54 (butterfly, 20″, 10#)
    Thanks for pushing me Sunshine! it was a pleasure teaming up with you on the back squats.
    I think I could have pushed my self a lil harder on the Conditioning but all I kept thinking was: “Didn’t Silverback say no cursing, and that song just had lots of cursing, and so does this one, and so did that one!” LOL! Thanks for the push Silverback!! Way to go Vamps!

  46. Gatekeeper < -III---------III-

    HBD fellas and God bless you both.

  47. Nicole Disco D:)

    Happy Birthday Bob!!!!!!!
    105-85-125-75-145-65
    13:23 (20″su,10#)
    Thanks Fam for pushing me…….

  48. Miss Kay (Sherronda)

    That was a great WOD…I was in hella pain…and a couple of times I wanted to puke..but I got that breathing going through the nose…and toughed it out! Thanks to Scott for the motivation…
    75-55-85-55-95-45
    Finished my five rounds in 12:18
    The extra motivation from those around me helped alot!!