Test Day

By / May 5, 2014

Strength – Test 1RM Front Squat

21-15-9 reps
OHS (115/75#/65%)
Russian Swings (70/50#)
*10 min cap

IMG_1656

176 thoughts on “Test Day”

  4. Vincent Roy

    Mob + wu x 2 + group mobility

    Front Squat x 1
    135(5) – 165 (3) – 175 – 185 – 200 (15# PR)

    WOD: 21-15-9
    – OHS 75#
    – Russian KBS 53#

    Time: 5:46

  5. Valerie Arseneau

    Mob + 1/2WU (was a lil behind this AM)

    Strength – Test 1RM Front Squat
    5×45 – 3×95 – 1x 115-125-135 (F) – 130(F)
    10#PR with 125. 135 is very doable but was not happening this AM.

    21-15-9 reps
    OHS (60#)
    Russian Swings (50#)

    5:50.

    I was fighting those OHS this AM! Glad I was able to do 60# πŸ™‚

      1. ValΓ©rie Arseneau

        Thanks for the cheers on my last round. I was beat up by those OHS lol.

  6. Maria

    Strength Frontsquats x 1
    95-115-135-150 (PR) 160 ( PR)

    WOD
    21-15-9
    OHS @ 65#
    Russian KBS @ 50#

    Time 4:31

    Great morning. Great job on the front squats girls!!

    1. Valerie Arseneau

      Was fun sharing the bar with you big dogs! aka Maria, Elba and Alaina. hehe

  7. Keith H

    Strength Frontsquats x 1
    135-185-215-235 (PR) 255×2 fail both times.

    WOD
    21-15-9
    OHS @ 85
    Russian KBS @ 70

    Time 4:33

    Good job 6 amers it was a huge class this morning.

    3. Shane Hayes

      Great work Keith! But don’t rush the strength, trust me you won’t regret it I wanted to max out every time. Glad I listened, even though some days the pr’s are small I still hit them!

  8. Shane Hayes

    Mobility and Wu x 1 + extra mobility!
    Group mobility
    Strength 1rm front squats
    185 x 5/ 225 x 3/ 275 x 1/ 335 f/ 315/ 325 10# Pr/ 335f. I think I may have been calculating my 3rm off of 315 x 3 when it was 315 x 1.
    Still happy with the progress.
    Wod: 21-15-9
    Ohs @ 115#
    Russian Kbs @ 70#
    3:49 rx. My main mental goal was to do it unbroken, and I did. Very happy about that.
    Great class Mario, great work 6 amer’s!
    Great to see all the hard work paying off with the pr’s this morning!

    5. Gillyon

      um. I was finishing my 21s and thought…Shane is now finished the WOD. Unreal time.

  9. Kelly B

    Mobility
    WU x 1 (running behind)
    Group WU

    Strength – Test 1RM Front Squat (nice sharing the bar Jackie)
    45 (5), 85 (3), 95 (2), 115 (1), 125 (1)

    21-15-9 reps @35#
    OHS
    Russian Swings

    Time: 4:08

    Felt good to be back. Great work everyone!

  10. Elba

    Mob
    WU x 2
    Group mobility

    Front Squat x 1
    45(5)-95(5)-115(3)-135(1)-150(1)-160(PR)-170(20lbs PR) Yay!!!!

    WOD: 21-15-9
    – OHS 65lbs
    – Russian KBS 50lbs
    Time: 5:43 or 5:48 not sure, forgot to write it!!

    Good job everyone, it was nice to be back @ 6am!!

  11. Craig H

    Front Squat 1RM
    185×5, 225×3, 275, 295(PR) 315f 305f
    got a 20#pr

    Morning strength’s are tough compared to evenings. Happy to get a PR though

    WOD RX
    6:02

    3. Patrick Arseneau

      To add to Mario’s comment, you gain nothing from a 45# PR (which is what you were aiming for at 315) other than bragging rights. The issue is when we program WODs with other movents like Squat clean, OHS Squats, etc, then your recommended weight is all skewed.

      The other issue is screwing with the strength program. Our program has progress pattern. It’s not just throwing a bunch of random lifts every week with a random percentage of your max. Every session is related to the next one and they are all based on your 1RM numbers. If you skew your 1RM with a big jump, you’re missing the goal of our program pattern.

      I don’t mean to take anything away from your 20# PR though. That’s pretty impressive.

    4. Shane Hayes

      Great work this morning Craig, you will get used to the morning thing. Yes it is harder to pr in the am!! Great working out with u this morning!

  12. Alaina

    Mob. and WU x 2
    Working on negatives and ring rows with feet on box
    Front Squat 1RM
    45×5, 65×3, 95×3, 115×1, 125×1, 130×1….#20 PR!!!
    WOD: 21-15-9
    OHS @ #45
    Russian KBS @ #50
    Time: 5:31
    Great sharing the bar with Elba, Val and Maria!! You gals rock!!

  13. Alaina

    Oh and thanks Mario for the great class. And thanks so much to Kevin for the great programming leading up to this. I was stuck at 110 for a few months πŸ™‚

  14. Chantal L.

    Front squat
    5×135
    3×155
    1×165
    1×175
    1×185 – 10# PR πŸ™‚ Felt good.

    WOD 21 – 15- 19
    OHS @ 65#
    Russian swings @ 50#

    7:12

  15. Amy Hogan

    Mobility
    WU x 2
    Group mobility

    Strength – Test 1RM Front Squat
    80×5-110×3-120×1-125×1-130×1-135×1

    WOD: 21-15-9
    OHS @45#
    Russian Swings @40#

    Time: 6:35

    3. ValΓ©rie Arseneau

      It was a battle but yes. I did 21 unbroken. Did the 15 in 2 sets and rested on my shoulders for a few seconds.

  17. Kevin Mack

    Front squat
    5Γ—135
    3Γ—185
    1Γ—205
    1Γ—225
    1Γ—245# (20# PR from April 1)

    WOD 21 – 15- 19
    OHS @ 85#
    Russian swings @ 70#

    Time 9:34

    Thanks for coaching, Maria. You did a great job.

  18. Elba

    Strength Frontsquats x 1
    135×5-185×3 – 205 -215-225-230 (PR 25#)

    WOD
    21-15-9
    OHS @ 105 the first 4 reps then 95#
    Russian KBS @ 70

    Time 7:50

    OHS were a wake up call. Adding them to the lab once a week.

    2. Chantal L.

      Agreed. My wrists were on fire and I think it’s from the lack of OHS – need to work on them.

  19. Shawn Johnson

    MOB
    WUx2

    Front squat
    5Γ—115
    3Γ—135
    1Γ—180
    1Γ—190
    1Γ—200 (10# PR!)
    1Γ—205 F

    WOD 21 – 15 – 9
    OHS @ 105# First 21 unbroken, had to breakup the 15s and 9s
    Russian swings @ 80# No 70s left. (starting to get headaches again.. time for some massage therapy)

    Time 6:57

  20. John Gunn

    Hotel WOD! Mob, WUx1 (sans pullups)

    Rainy here this morning, so no run as I had originally planned, but opted for double strength instead.

    Dumbbell cleans x10 (5 per side)
    15 – 25 – 30 – 45 – 50
    Left shoulder feeling a bit tweaked from my flight yesterday, so was taking it easy at first, but it warmed up and felt better as I went.

    Dumbbell goblet squats x10
    45 – 45 – 50 – 50 – 50

    Cashout – foam rolled shoulders

  21. Melanie

    Can one of the coaches cancel my 4:15 class. I was hoping to get a rental car by this afternoon but doesn’t look good…Urgg! Sorry for the late notice. (I’m really pissed!)

  22. jackiecantin

    WU Γ— 2
    Group smashing and warmup

    Front squat 1 RM

    45 Γ— 5
    65 Γ— 3
    75 Γ— 1
    85 Γ— 1 (10 lb PR)

    WOD
    21-15-9
    OHS @ 20 (need to work on technique, and get my shoulder stronger)
    KBS @ 40

    5:44

  24. stephanielegere

    Mobility
    WUx2
    Group Mobility

    1RM Front Squat:
    85(5)-105(3)-115(1)-125(1)-135(1)PR-140(1)PR-145(F) 10# PR Happy with that!!

    WOD:
    21-15-9
    -OHS @ 65#
    -Russian KBS @50#
    Time: 6:46

    *Note don’t forget wrist straps next time…

    Cashout: Spiderman stretch

    Great class Maria!!

    2. Valerie Arseneau

      wrist bands are a must for a wod like that!! I had mine on and it was rough!

      Nice numbers missy!!!

  25. Patrick Arseneau

    WUx1

    Group mobility

    Front Squat 1RM
    135×5-185×3-205-220(5#PR)-230(15#PR)
    Should point out that 231# wouldn’t have been successful πŸ™‚

    WOD Rx’d: 7:33
    I wanted to see if I could do the first 21 OHS unbroken. I did… and suffered dearly for the rest of the wod because of it. WOW I couldn’t catch my breath. Great WOD, I will use a different approach next time πŸ™‚

    Fun class Maria!

  26. Andrea

    WUX1
    Front Squats 1RM
    85-105-115-125-135-140-145 (20# PR)
    WOD 21-15-9
    OHS #55
    RKBS #45
    Time= 5:46

  27. TL

    Mobility
    WUx1

    Front Squats 1RM
    95 (5)-110 (3) -120(1)-130(1)-140(1)-145(1)-150(f) 15#PR

    WOD
    21-15-9
    OHS 45# (go heavier next time) broke up to 15/6, 10/5, 9 – not because I had to, but because I planned to. Don’t know if it was necessary. Maybe if it was heavier.
    RKBS 45# (go heavier next time) unbroken

    Time:4:52

  28. Gilles

    mob wux2
    group mob wu
    front squat 1RM
    135×5 185×3
    225-235(PR)-255(PR)
    25# PR real happy with that

    WOD
    21-15-9
    OHS 65#
    russian KBS 53#
    time 4:08

    3. Amanda

      Fast time one the wod Gilles – hope you weren’t swearing too much with the OHS? πŸ™‚

  29. Hannah

    M+WU

    Group Mobility

    Strength:
    Front squat 1RM
    5x35lb, 3x40lb, 1x45lb, 1x50lb, 1x55lb, 1x60lb, 1x65lb, 1x70lb, 1x75lb, 1x85lb

    WOD (10 min cap)
    21-15-9
    Front Squats (115/ 75 or 65%) 55lb
    Russian KBS (70/50) 25lb could’ve gone 30lb

    Took 5:32

    Cashout
    Spiderman stretch

  30. Heather Colleen

    Front Squat 1RM
    80(5) – 110(3) – 125 (1) – 130 (1) – 135 (f)

    5# PR…I was hoping for more. I may try to get my 1RM again later this week when this stupid migraine passes.

    WOD: 21-15-9

    OHS 20# (Highest I could get to with that many reps without feeling that gawdawful pain in my shoulder.)
    Russian KBS 40#

    Time – 4:45

  31. BJ

    Mob + wu x 2 + group mobility

    Front Squat x 1
    70(5) – 80 (3) – 90 – 100– 110– 120–125# (20# PR)

    WOD: 21-15-9
    – OHS 45#
    – Russian KBS 35#

    Time: 7:03

    Wrists were on fire!!!

  32. Frank

    wu x 2 + group mobility

    Front Squat x 1
    185(5) – 205 (3) – 245 – 265 – 285 (F) – 285 (10# PR)

    WOD: 21-15-9 Rx
    – OHS 135#
    – Russian KBS 70#

    Time: 8:32

    2. Patrick Arseneau

      A successful squat right after failing at the same weight doesn’t happen very often. Wow good job!

  33. Amanda

    Front squats: new 1rm of 155# – 10# pr, I’m pretty happy about that.

    WOD RX’d: 7:09
    I underestimated this wod, it was tough!

  34. Melanie

    Mobility
    WUx1
    Group mobility

    Front squat
    45 (5) – 95×5- 115×3 – 135×1- 145×1 – 155×1(10#PR) – 160×2 (15# PR). Thanks for sharing the bar TL.

    WOD: (10min time cap)

    21-15-9

    OHS @ 55#
    Russian KBS @ 50

    5:54

    Thanks Amanda!

  35. Ryan Faulkner

    – Mob
    – WUx2
    – Group mob

    Front squat x5-3-1-1-1…
    95-135-165-175-185-195-205(10# PR)-210

    WOD: 21-15-9…
    – OHS 70#
    – Russian KBS 50# (next time Russian swings come up I should try the 60# kb)

  36. CAM

    Mob X 1
    WU X1
    Group Mob

    Strength: 1RM Front Squat

    185(5) – 205(3) – 225 – 255 – 275 – 285

    This is the first time I’ve really tested Front Squats. My Theoretical 1RM should have been 255 so I crushed that by 30!! Thanks for the push and fun sharing the bar with you Jeff!

    WOD: [email protected] stability was a liability for me today :S so scaled to meet time cap.
    [email protected] 70
    Time: 6:18

    Awesome class Maria, Thanks.

  37. Jeff L

    Mob X 1
    WU X 1
    More mobility (forearm twist, lat stretch, tricep lacrosse ball, hip mobility)
    Group Mobility

    Front Squat

    5-3-1-1-1-1-1

    205-235-275-305-325-330(F)-330 (20# PR)

    Fun time on the bar with you CAM, you sir are a beast!!

    WOD

    21-15-9

    OHS 85#
    RKBS 70#

    Time – 7:10

    Great class tonight Maria!!!

  38. Krystal

    Mob + WUx2
    Group Mob

    Front Squat
    5-3-1-1-1-1-1-1
    35-55-65-75-80-85-90-95 (PR)

    WOD:
    21-15-9
    OHS 20#
    RKBS 35#

    Time- 6:00

    Thanks Maria! Fun class πŸ™‚

  39. Annie

    Mob + WU X2

    Front squats
    5-3-1-1-1
    #55-#65-#75-#80-#85-#90(F) #15 PR

    WOD

    21-15-9
    OHS # 20
    KBS russian #30

    Time 4:44

  40. Ginette

    Mobility plus warm up x2
    Strength: front squats: 35 (Γ—5), 55 (Γ—5), 60 (Γ—3), 65 (Γ—1), 70 (Γ—1), 75 (Γ—1), 80 (Γ—1)

    WOD: 21-15-9
    OHS #25
    Russian KBS #30
    Time:4:50

    Great class Mario….great work 6amers!

  41. Marcel

    Mob + wu x 2 + group mobility

    Front Squat x 1

    45 (5) – 95 (3) – 155 – 185 – 195 – 225 – 235 (10# PR)

    WOD: 21-15-9

    – OHS 85#
    – Russian KBS 60#

    Time: 7:38

  42. Amy Hayes

    Mobility
    Group mobility

    Front squats 1RM
    65(5)-80 (3)-90-100-110

    I’ve never done a 1RM for front squats. My theoretical 1RM was 90#.

    WOD
    35# OHS & 40# KB
    Time 6:55

    Great class Maria.

  43. Jenna C

    Mob + wu x 2 + group mobility

    Front Squat x 1

    45×5-95×5-135×3-155×1-165-170-175-180
    (theoretical 1RM should have been 170, so 10# pr!)

    WOD: 21-15-9

    – OHS 65#
    – Russian KBS 45#

    Time: 6:09

    need to work on OHS, good class though!!

  44. Gillyon

    Warmup and lots of chatting. πŸ™‚
    Front squats 95(5)-115(3)-1135-145-155 PR. A 15lbs PR. I was PUMPED!

    Then the WOD happened…
    OHS started with 65lbs and had to switch to 55lbs
    Russian KBS @ 50lbs
    8:08

    Great class 6:45ers. Great energy in the room. Super class, Maria. Eagle eyes! πŸ™‚

  45. Jenn B

    Mob + wu x 2 + group mobility

    Front Squat x 1
    90Γ—5–105Γ—3-125Γ—1-135-145-160
    (It must have been the pre-wod bacon and peanut butter but I was NOT feeling hot at all – nauseous)

    WOD: 21-15-9

    – OHS 75# for first 18 then went down to 65# since my head was spinning
    – Russian KBS 50#

    Time: 7:31

  46. Tara

    Strength – Test 1RM Front Squat
    65-75-90-95-105-115

    21-15-9 reps
    OHS (65%) 55lbs
    Russian Swings 30lbs
    *10 min cap
    Time 4:58- was soooo happy with this.

  47. Mario

    Mob + WUx2 + Group Mob

    Front Squat 5-3-1-1-1-1-1
    225-245-260-270-280-290(PR)-300(X)

    WOD Rx = 8:02 … rough on low back, next time scale maybe…

  48. Gabriel

    Mob + WUx2 + Group Mob

    Front Squat 5-3-1-1-1-1-1
    135-185-215-235-255 (f)-255(f)
    255 was my previous PR so no go today.

    WOD
    21-15-9 reps
    OHS (65%) 95#
    Russian KBS 60#

    Time-> 6:42

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