13.10.02

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Students.

Photo by Rabah Rahil

MIND. BLOWN.

I thought the Back Squat PRs from 2 weeks ago were good. But they pale in comparison to the Front Squat PRs I witnessed today. I cannot accurately describe the energy and vibe in the gym today, but in a word it was electric. Once the first PR was hit, the next guy or girl to go fed off that energy to hit their PR. And so on and so forth.

One of my favorite moments from today was when Coach Chris Hartwell stopped by to see what all the commotion was about. He watched Dru Sellers hit a convincing 240# Power Clean and his jaw dropped. He made a comment about how much size Dru had put on and how much weight he was throwing around relative to when he started… Honestly, I think that is about the biggest compliment Chris could give to Dru.

The group of athletes we have at Central is eclectic. Some are high-level competitors, fire-breathers if you will. Others have zero interest in competing. But ALL of them LOVE to train. They all love to push themselves and each other and they all love to test themselves against the mediocrity of the World at Large.

Their dedication and commitment is present in today’s work. You reap what you sow.

I am going to hit you with some numbers now, because I like numbers and because I think my athletes will enjoy them as well. Take them for what you will. They are indicators of our athletes’ current status, but only a snapshot on the timeline of their progress. Some have been grinding for years – others for weeks. It does not matter: they are where they are.

We have all celebrated and patted ourselves on the back, but it is important to remember that tomorrow is another day. Another day to succeed or to fail. To put in the work or to crumble and retreat to cheap and easy comfort.

My friend and long-time mentor, Lance Cantu, used to tell us to lay bricks. One at a time. Every day. Perfectly. Today we laid a brick – a single solitary brick. You are only as good as your last performance, and today was just another day.

Thank you to all of my athletes for your participation and commitment – and congratulations.

I am grateful to have you.

A. Some telling percentages and impressive numbers:

As of today, we have 50 athletes in our Program.
Of those that tested today (35): 90% PRd their Front Squat.
11 Did Not Test today for various reasons (injury, illness, travel).
Only 4 did not PR their Front Squat.

MEN
On the men’s side (26 athletes tested): the average Front Squat was 305#.
On the men’s side (26 athletes tested): the average PR was 26#.
Biggest Front Squat of the day: Johnathan Haynes: 385#.
Biggest Power Clean of the day: Johnathan Haynes: 345#.
Biggest PR of the day: Jason Marks: 50#.

WOMEN
On the women’s side (11 athletes tested): the average Front Squat was 198#.
On the women’s side (11 athletes tested): the average PR was 14#.
Biggest Front Squat of the day: Judy McElroy: 275#.
Biggest Power Clean of the day: Judy McElroy: 205#.
Biggest PR of the day: Jaime S, Kelly C, Karen P, Taylor D: 20#.

B. Our top 6 men and women:

Top 6 Men
Haynes 385
Vanlandingham 375
Whitefield 355
Mayernik 340
House 340
McKinney 340
Average 356
Top 6 Women
McElroy 275
Shauger 255
Deering 245
Pierce 245
Thiel 220
Riley 200
Average 240

C. Listing of PRs! 

Men      
First Name Last Name PR Improvement
Johnathan Haynes 385 40
Jeff Vanlandingham 375 20
Jake Whitefield 355 20
Ben House 340 25
Brandon Mayernik 340 25
Jeff McKinney 340 20
Randy Atkinson 335 20
Josh Harris 325 15
Max Kerr 315 40
Jason Marks 315 50
Jeff McElroy 315 20
Reid Reagan 315 15
Brett Bolus 305 30
Dru Sellers 300 20
David Riley 300 25
Anthony Brown 285 30
Jeff Morgan 275 40
Ryan Lommel 275 30
Michael Lubke 275 25
Jeff Tung 265 30
Jojo Macias 265 30
Joe Wood 265 20
Elliot Schrock 255 10
Walter Stokes 255 30
Evan Partch 250  n/a
Matt Counts
Average 305 26
Women      
First Name Last Name PR Improvement
Judy McElroy 275  n/a
Jamie Shauger 255 20
Taylor Deering 245 20
Karen Pierce 245 20
Leah Cianci 200 15
Lizi Riley 200 10
Lindsay Schrock 180 5
Kat Grosshaupt 160 15
Melissa Feliz 145 5
Kelly Childers 135 20
Kelli Pugh 135  n/a
Average 198 14

Week 13 Training: 13.10.02

Testing

3 rounds, each for time:

-Row 250m
-10 KBS @ 32/24
-10 Burpee to Plate
-10 KBS @ 32/24
-10 Burpee to Plate
-10 KBS @ 32/24
-Row 250m
-REST 10 MINUTES

Notes: Make sure you get a good warmup before you hit this. Start with a light 400m run or 500m row. Move into a full ROM dynamic warm-up. Get any specific mobility or rolling you need at this point. Then you should move into a couple of rounds of short and intense work including row sprints, burpees and KB swings. Once you have a sweat going, get ready to go hard. Each round should be AFAP.

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48 comments on “13.10.02
  1. Max says:

    5:38 ….. Then had to go to work

  2. Brett Bolus says:

    Round 1- 4:41
    Round 2- 5:09
    Round 3- 4:46

  3. Jeff McElroy says:

    Hotel Version –
    “the warning sign said, “at the first sign of fatigue, stop immediately”
    3 rounds of 25 Double Unders, 10 50#db swings, 10 Burpees jumping over a db x 3, 25 double Unders
    1) 4;54
    2) 5:20 – kept tripping on my rope
    3) 4:32

  4. drusellers says:

    1) 5:23 <- 5:57 (-:34)
    2) 5:44 <- 5:48 (-:04)
    3) 5:47 <- 5:38 (+:09)

    0:29 faster overall

    heartrate: 72

  5. mlubke says:

    4:29, 4:53, 4:49

  6. Morgan says:

    4:38, 5:30, 6:09
    HR 54

  7. The Schrocks says:

    Linds
    5:35, 5:46, 6:06

    Elliot
    5:02, 5:40, 5:30

  8. Jeremy says:

    5:10
    5:06
    4:57
    Amazed that I kept getting faster. Seemed like I kind of got into the groove, slow and steady wins the race.

  9. Feliz says:

    5:57, 6:04 & 6:34 – Thanks for pushing me on the last round guys.
    On July 2 the times were 6:37, 7:00, 7:38

  10. Reid says:

    1) 4:00
    2) 4:08
    3) 3:54

  11. Jeff V says:

    Old times in parentheses.

    1 – 4:10, (4:22)
    2 – 4:12, (5:06)
    3 – 4:07, (4:53)

  12. JeffT says:

    1) 4:34 (4:39)
    2) 4:41 (5:00)
    3) 4:43 (5:10)

  13. MarkB says:

    1) 5:34 (5:29)
    2) 6:05 (5:45)
    3) 6:17 (5:55)

  14. Harris says:

    1) 4:04
    2) 4:23
    3) 4:44

  15. The Kingpin says:

    1) 4:43 (5:06)
    2) 4:54 (5:40)
    3) 5:17 (6:08)
    (next time, coach, can you post a link to the prior time we did a workout when you post a repeated workout?)

  16. 5:07/5:20/6:00

    was at college orientation when we tested this, effing school sucks life from my soul like a dementor

  17. Kelli says:

    1. 6:03
    2. 6:25
    3. 6:32
    First time doing this workout. Second time using a red KB. Tried to focus on staying steady and driving through my hips for my swings and staying in my heels.

  18. Matt Counts says:

    4:36; 5:40; 6:00 – Left if all on the floor after the first round.
    I believe I was on vacation when you did this WOD last time.

    265 Front Squat yesterday – 30 plus PR

  19. 1) 4:12 (4:27)
    2) 4:15 (4:36)
    3) 4:26 (4:27)

  20. JoJo Macias says:

    4:07
    4:41
    5:04

    Noodle legs

  21. Kelly C says:

    6:32 —> then had to leave for work. Fail. Had fun in the 11:30 class!

  22. Chels says:

    Sorry I haven’t posted this week, my scores haven’t been what I wanted/expected.

    Monday:
    HSPU 12/33
    MU 6/3 (can’t stop swinging)

    Tuesday:
    Front Squat 195 (tied old 1RM)
    PCL 160
    AMRAP 30@145

    Wednesday:
    4:32/4:47/4:42

  23. david riley says:

    3:55, 4:04, 4:02

  24. Zach says:

    1) 3:57
    2) 4:04
    3) 4:35
    Holy smokes! Im still trying to figure out what happened to me…

  25. Judy McElroy says:

    1) 4:09
    2) 4:19
    3) 4:25

  26. House says:

    Had 20 min to hit so was gonna test run WOD 2 – was rolling through and jumprope broke on the 40 DUs so then hit the workout for today in remaining time.
    1) 3:31 came out of the suck relatively fast
    Last time 3:39/4:1/4:12

  27. Evan Partch says:

    5:01
    5:30
    5:40

    I’m not sure I’ve ever felt as horrible as I did this morning after each of these rounds. Looking forward to increasing my mental fortitude training with you guys. All of your times are beastly!

  28. Jenn Scholl says:

    Never done this one before.

    5:47/6:23/6:32….yuck.

  29. joewood82 says:

    a: 5:49
    b: 5:39
    c: 6:12
    burpees are the destroyer

  30. Lizi says:

    4:13/4:40/4:52
    I. Got. Smoked.

  31. sara says:

    1) 4:45
    2) 4:44
    3) 4:50

  32. Taylor Deering says:

    4:32/4:49/5:25

    I didn’t do this last time.

    I’m with Lizi, I.got.smoked. It was a doozy

  33. Aki says:

    5:49
    6:00
    6:51
    Last round kept loosing grip on KB and just felt so tired.

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This is what it’s like to train with us. As I was filming some of the max lifts, I decided to just shut up and record what was going on around the space. As candid as it gets.
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