Front Squats
*reps will be determined by weight
115/80# or less – 8 reps
165/105# – 5 reps
195/130# – 3 reps
More than above – 1 rep
Upper Body Pull
*if test is completed early, perform a 5 minute EMOM with last successful test for 5 reps
Lactic Tolerance
*we will test your lowest of the two previous tests. If you pass that level, you’ll be able to attempt the next level on the next test day (if you’d like).
Front Squats: 65# x 8 reps
– Level II Yellow
Upper Body Pull: 2 sets x 5 chin up negs (5 sec)
– Level II Orange
Lactic Tolerance: 15-12-9, Down ups & Jumping Pull-ups < 6 min (3:56)
– Level II Yellow
Thanks Ingrid & Shane!
Front Squats
265# x 1 – BLACK
Upper Body Pull – 1 Strict PU
ORANGE II
Lactic Tolerance – Fran
Thrusters – 65#
Jumping PUs
BLUE
Front Squats: 115*3 reps
– Level Blue
Upper Body Pull: weighted pull up .11 body weight
– Level II Purple (should have tried next level )
Lactic Tolerance: 21-15-9 Thrusters and Jumping Pull-ups < 5 min (4:16)
– Level II blue
Learnt I can probably attempt to go higher.
Thrusters at 45#
Yay!!! Levels are here!!
https://www.youtube.com/watch?v=6W62JTgPe9A
Front Squats
115# – 8 reps
165# – 5 reps
195# – 3 reps
240# – 1 rep Level BROWN
Upper Body Pull
Had started this before, build up in weight to 0.5 BW Level RED
Lactic Tolerance
Fran
15-12-9 @ 95 with Pullups
Time–> 3:49 Level BROWN II
Thanks Ingrid and Shane!
Front Squats
135 x5
165 x5 <– felt really stiff on my wrist, so switched to strap for next set
195 x2 <– failed on third rep, holding that strap was hitting my bicep hard…
I should be able to hit 195×3 no problem, but I've gotta keep fixing my forearm for front rack first. Orange III
Upper Body Pull
Me: I did the 5x scap 2020 two weeks ago, and had tried the chin over hold and couldn't hold at all
Ingrid: Ok, so every minute just try to hold it for even 1 second
Me: *holds chin over for 5 seconds*…oh…oh I see.
Level up! Yellow III
Lactic Tolerance @ Yellow III
21 – 15 – 9
Bodybuilders
Jumping Pullups
5:03
Yep…it felt like Fran alright….
Front Squats
85×8
105×5
125×3
135-145-155-160×1
Purple 3
Upper Body Pull
3 strict pull-ups
Purple
Lactic Tolerance @ Purple
21 – 15 – 9
Thrusters (55#)
Jumping C2B Pullups
5:55
Front Squats: 120-3 reps
– Blue 1
Had 2 reps at 130 but should have tried 125 instead.
Upper Body Pull: 3 strict pull-ups
– purple
Lactic Tolerance: 21-15-9 Thrusters and Jumping Pull-ups < 5 min (4:01)
– blue 2
Thanks to all the coaches today!
Front Squats
*reps will be determined by weight
115/80# or less – 8 reps
165/105# – 5 reps
195/130# – 3 reps
More than above – 1 rep
135-225-275-295-305(f) very close to getting this …still a 5#pr
Upper Body Pull
*if test is completed early, perform a 5 minute EMOM with last successful test for 5 reps
weighed pullups 60-70-87.5 felt good…
Lactic Tolerance
*we will test your lowest of the two previous tests. If you pass that level, you’ll be able to attempt the next level on the next test day (if you’d like).
3:30
I was lacking details above…
So 295# gave me a black 3. I was very close to getting 305#
87.5# gave me a black 2. I ran out of time. I think I could have done more.
Full Fran 3:30. However my pull-ups were not all rx. So I can’t count this one.
Front Squats
*reps will be determined by weight
115/80# or less – 8 reps
165/105# – 5 reps
195/130# – 3 reps
More than above –
1 rep Worked up to 250lbs
Upper Body Pull
*if test is completed early, perform a 5 minute EMOM with last successful test for 5 reps
1 rep with 30lbs KB
Lactic Tolerance
*we will test your lowest of the two previous tests. If you pass that level, you’ll be able to attempt the next level on the next test day (if you’d like).
Fran 15-12-9 with 75lbs – 3:29
Amazing noon class. Love the new level system.
Well that was fun!
1×155# for front squats (Purple 2) (PR!)
1 weighted pullup (Purple 2)
Tested Fran at Purple 2 and completed in 5:11 = Lactic Tolerance score is Purple 3.
Front Squat 160×1 = Brown III (matched my 1RM so will try for more next time)
Upper Body Pull: 1 BW+15# = Purple II (wasn’t time to continue so will try for more next time)
Lactic Tolerance: Fran 15-12-9 @55# Time: 4:55 = Purple III (who wants to retry that?)
Thanks so much Blake, Kevin and Amanda…Great stuff!
The good news is that next time you retry it, you get to use 10 more lbs 😉
Great job today!
Front sq
Wu @ 80#x8/ 105# x5/ 130# x3 F/ 120# x3 (BLUE 1)
Upper Body Pull
5 scap (yellow 3)
Lactic Tolerance
21-15-9
Downups /jumping Pull ups
(Yellow 3)
Time: 5.09
Front Squats
*reps will be determined by weight
115/80# or less – 8 reps
165/105# – 5 reps
195/130# – 3 reps
More than above – 1 rep
115(x8) – 165(x5) – 195(x3) – 215(x1)-235-245-250# (15# PR!) = Brown I
Upper Body Pull
Weighted pull-ups… last rep x.275 (49#) = Brown III
Lactic Tolerance
Fran 15-12-9 @ 95#
Time 4:09 = Brown II
Front Squats
115 x 8 165 x 5 180 x 3
Level Blue
Upper Body Pull
BW x 0.2 for 1 rep
Level Brown
Lactic Tolerance
Fran 21-15-9
65# Thrusters/Jumping pull-ups
Time 4:31
Level Blue 1
Awesome workout, looking forward to the next one!!
Thanks Kevin
Front Squats: 115*3 reps
– Level Blue
Upper Body Pull: 2 sets of 5 sec negatives
– Level orange II
Lactic Tolerance: 21-15-9 45# thrusters and Jumping Pull-ups < 5 min (4:54)
– Level Blue
front squat
135×5 145×5 155×5 165×5 180×3
blue
upper body level
2 strict pull up
Fran 65#
thruster
jumping pull up
2:59
Front Squat
85×8 105×8 125×3 130×3 then 145# for 1 rep
Purple
Upper Body Pull
5 SCAP pull-ups
Yellow III
Lactic Tolerance
15-12-9 Bodybuilders & Jumping Pull Ups
4:53
Messed that up – was supposed to be 21-15-9 (apparently I cannot figure out male / female chart boards)
Front Squats
295# – 1 rep Level black III
Upper Body Pull
Pullup with 0.175 body weight level purple III
Failed 0.275 body weight. Didn’t have enough time to do 0.2 body weight which I would have got.
Lactic Tolerance
Fran
15-12-9 @ 75 with Pullups
Time–> 3:47 Level purple III
That was a fun hour!
Front Squats
355# – 1 rep Level red V
Upper Body Pull
Hold pull-up 5seconds Yellow 3
Lactic Tolerance
21-15-9
Bodybuilders
Jumping pull-ups
Time–> 3:41 Yellow 3
Front squat- 265# Level Black(failed 275)
Upper body pull-.275×BW Level Brown III
Lactic Tolerance- 21-15-9, Thrusters/pullups 95#
Time-5:29 Level Black
I’m basically a Ninja
Front Squats
195 – 3 reps pr.
Upper Body Pull
Normally can muster a few pull-ups but not today. 1 chin up for orange 2
Lactic Tolerance
21-15-9
65# thruster and jumping pull ups. 4:27. Blue 2
What a great day at the gym, I had lots of fun working with people on their levels, learned more about the tests and better ways to uphold the standards and appropriately perform the tests.
Also managed to hit my old front squat pr pretty easy,
Tried to go a little heavier but failed, but mobility is paying off and improving.
Front squats up to 335
Fran @ 3:19
It was all unbroken except the 15 pullups, I did 9 + 6, slowed up on the thrusters in the 15, but they were unbroken. That’s a first for me.
The Fran time is ok, but I know I can do it faster. I have a legitimate fear of puking mid wod and it holds me back. There is room to definitely do it faster.
Front squat — 80 x 8/100 x 5/125 x 3/145 x 1/155 x 1/160 x 1 .. failed 165#. I was off my 1RM so I know i can do more but I am happy with it considering my groin hasn’t been the best and I haven’t been working front squats as much as I had been. Level — Purple III. I have my eye on that brown!
Upper body pull — 10# x 3/15# x3/25# x 1/35# x 1/45# x 1 — leveled up from Red to Red I! My first “level up” since we started. So happy with that!!
Opted not to test lactic tolerance because I am sick and want the test to be true to my ability. I will test once I am better.
This was fun!!
Front Squat – Orange
90lbs x 5 (failed 95 – note to self, brace more, don’t get in your head. Think I could have finished all 5 reps)
Upper Body Pull – Orange I
15s chin over bar hold (didn’t even think I’d be able to do 5s so I’m happy with this!)
Lactic Tolerance – Orange
15-12-9 Burpees & Jumping Pullups. Don’t remember my exact time, but it was somewhere between 5:45-6:00.
Front squat
Wu @ 80#x8/ 105# x5/ 130# x3 / 145# x1/ 150#×1/ 155#×1/ 165#×1(fail)
Purple 2
Upper Body Pull
5 scap
yellow 3
Lactic Tolerance
21-15-9
Downups /jumping Pull ups
2 rounds + 2 down ups at cap