CrossFit 206 » Benchmarks

What 305 in bumper plates looks like

Fran Mason — Fri, 02 Sep 2011 03:07:49 +0000

Here’s Mike bending the bar on a 305-lb squat, a recent PR for him. Way to go!

Ring supports

Fran Mason — Fri, 03 Jun 2011 03:19:00 +0000

It’s not easy to support yourself on rings. It looks easy if you see someone do it who’s been practicing awhile. After lots of brief practice sessions jumping to support on rings and on stable bars, Rae is now able to support herself and hold a tuck position. Nice going!

To get started, have a partner hold the rings in place firmly as you try to support your weight. Use rings that are low enough so you can just lift your feet without having to jump. Push down with your hands while forcing the rings in close to your hips. At first, they will want to fly out to the sides, but if they do you’ll land on your feet.

Back squats

Fran Mason — Sat, 23 Apr 2011 23:13:57 +0000

Jackie’s PR back squat of 144 lbs. Nice job. (And the many rubber plates make it look extra awesome!) Jackie is very courageous when it comes to heavy stuff; the statement I most associate with Jackie is, “I do think I can do that!”

Congratulations Kent!

Fran Mason — Fri, 25 Mar 2011 03:05:21 +0000

Kent deadlifted his body weight for the first time today. Legit!

Working on the clean and jerk

Fran Mason — Wed, 23 Mar 2011 03:25:28 +0000

Straight-arm supports and deadlifts

Fran Mason — Thu, 10 Feb 2011 21:27:41 +0000

Supporting one’s weight on bars or (more difficult) on rings is new to most people. It’s a great builder of torso, shoulder and arm strength. I love to use various static holds or hanging movements as an alternative to sit-ups. Sit-ups are important, but after a while, an obsession with sit-ups just makes you better at sit-ups. Try supporting your body in space as well. Here are Todd, Erika, Jane, and Terry working their supports.

Jane has transformed her deadlift! She’s gone from using only a light kettlebell and wanting to keep her legs straight to being able to bend her knees, use her legs well, and lift a barbell. I’m so thrilled for her!

Strength catch-up day

Fran Mason — Thu, 03 Feb 2011 04:13:45 +0000

On catch-up day you can do a lift you missed this week or practice something you’re interested in. Cedar deadlifted and set a PR at 190. Nice work! (Sorry for the blur!)

Nice squats, guys

Fran Mason — Sat, 29 Jan 2011 03:20:23 +0000

Steve (yellow shirt) squatted 250, Gary 205 (195 in the photo), and Cole 90 lbs. Nice work.

Kettlebell snatches and box jumps

Fran Mason — Fri, 14 Jan 2011 03:56:06 +0000

Frank snatched 24 kilos today for the first time, and Heather did all 50 of the box jumps called for on the 20-inch box for the first time. Good job!

Box jump PRs today

Fran Mason — Wed, 05 Jan 2011 04:18:44 +0000

Congratulations Katie and Heather on doing this whole five-round workout with higher box jumps than you’ve done before. It was fun to watch!

Debbie and Liz raced to the finish with Debbie pushing to beat Liz for the first time… and she did! One thing people love about CrossFit classes is how people inspire and push each other–in a good way.