November 9th, 2015

*Testing Period* – Be sure to post your results (and feels) to the comments!

A. Back Squat; Build to a 1-RM

B. Weighted Pull-up (Pronated Grip); Build to a 1-RM (note BW in scoring)

C. Chest-to-Bar Pull-ups; One set for max reps (unbroken)

D. “Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-ups

Notes:
-Back Squat is High-Bar, FULL DEPTH (if you’re unsure, you didn’t go low enough)
-Pull-up is overhead grip, no kipping; Chin must be fully over the bar
-If you mess up on the CTBs, you can have a re-do, but it’s Max Unbroken, not accumulated in any time-frame
-If you have not already, please fill out the assessment survey here: http://goo.gl/forms/AEBsWyqFI2
-Email adam@fullrangecrossfit.com with questions, or post them to comments

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17 Comments

  1. Yay 6am with Emma!
    A. 205# (98% previous 1rm) 215# attempt&fail 🙂
    B. 35#
    C. 11 butterfly CTB
    D. 9:09 ((1min slower than previous Helen a few weeks ago– 8:11 10/27/15))

    Just coming off some sort of run-down sickness but felt good training otherwise.

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  2. Many thanks to Adam for letting me crash this party. I’m out of Milford, MA and have know Alecia since middle school…………………….
    A. 315 (first time there since Oct 2014)
    B. 93# (40kg KB+5#plate) @ 164# BW
    C. 26 (butterfly for 20 into kip for last 6, shoulder has been acting up a little with butterfly)
    D. 8:48 (:48 off my best time….although at a different location so distances/stairs could be slightly different). Pulls were work come last round.

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    1. Great to have you with us Marc! Do you guys have access to CrossOver Symmetry? We are going to be recommending it for shoulder warm-up and some accessory strength work, but it can be substituted if you don’t have one with some other movements

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      1. We can make that work. We have single bands with two handles (as opposed to a hook/attachment on one end that branches out to a Y with two handles) if that makes sense.

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  3. 6:00 AM with Miss Sammy Moniz
    A. 245 (88%)
    B. 45#
    C. 15. Supinated grip. Can’t do c2b butties (yet!)
    D. 9:44. First time doing Helen!

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  4. Very excited to get going with the new program and new blog community!!

    A. 415! – 5# PR — pumped!
    B. 80#
    C. 23 UB (stopped when I would have had to dead hang at the bottom)
    D. 9:44 – previous PB was 9:20. Felt better here than that time, but it is what it is.

    Overall, great first day! Grateful for the new direction of the group.

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  5. Also out of Milford and pumped to put in work and grateful to be included!

    A) 370# (5# PR)
    B) 85# (5# PR) @ 222lb BW
    C) 16 C2B – definitely happy with this. Gymnastics and I don’t exactly get along…
    D) 11:28 (PB 11:21). Felt I moved quicker and more efficiently but, end result wasn’t there. Kept with butterfly pull-ups (a skill far from mastered)

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  6. HIIII. Got to work out with Susan and Kim!
    A: 215 (finally matched my PR from like a year ago!)
    B: 20# (165 BW)
    C: 10 (regular kipping – butterflies are still a work in progress hah)
    D: 11:12 Helen

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  7. Will do some of these things tomorrow. Gonna have to do a hybrid of tests from today and yesterday on Vet’s day. Glad to have Molanimal programming now.

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  8. 6:30 PM with Alyssa and Susan!
    A. 220 new PR; failed 225 because I got lazy at the bottom
    B. 30# couldn’t quite get chin over the rig with the 35#
    C. 7 CTB – regular kip
    D. 11:36 lung burn

    I am just posting today because initially i posted in the wrong spot #slowlearner

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