Tag Archives: benchmark



Strength: Back Squat 5×5@80%

155# – heavy but doable

WOD: Helen

Three rounds for time:

  • Run 400 meters
  • 21 KBS 1.5/1 pood
  • 12 Pull-ups

Scaling: 10kg, purple band

Score: 14:44





Max Back Squat

Score: *195#

I put the asterisk because I got 185 & then tried for 205. I wasn’t able to get up but Coach Jon put 195# down for me because I was close & surely could have gotten it. Mostly this just means that I will use 195# as my base for percentages for the 4 week strength cycle we are beginning next week. My last PR was 190# so I’m fine with this. I’m excited to see how much I can improve over the cycle.


10 minute amrap

  • 5 burpees
  • 10 lateral bar hops
  • 15 push press

choose a weight that challenges you, but at the same time you can go unbroken. if you drop the bar that add 5 more burpees to the next round

Score: 4+6 RX

I used 55# but somewhere in the 3rd or 4th round I was completely unable to breathe. Stupid exercise-induced asthma. I’ve been struggling with allergies this season and it has now manifested itself as asthma, something I’ve never had before. Trying to decide if I need to see a doctor for an inhaler. Geez, turning 40 in another month and I’m falling apart like a cheap suit.




Max 500m row.

Score: 2:02 (tied my last max)


  • 100m run
  • 5 bear complexes
  • 200m run
  • 4 bear complexes
  • 300m run
  • 3 bear complexes
  • 400m run
  • 2 bear complex
  • 500m run
  • 1 bear complex

Bear complex = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck push press. Weight will be 135/95.

Scaling: 75#

Score: 21:38



Max Make-Up Day

Over the last couple of weeks we have maxed several lifts…mostly on days when I couldn’t be at the box, so I was VERY happy to have the make up day. I decided to do back squat and shoulder press.

Shoulder Press: 75#

That’s a 15#PR from about a year ago. I’m happy to PR but a little bummed it wasn’t more.

Back Squat: 185#

Sadly, not a PR. My last PR was 190#. I got 185 with no problem & then instead of adding just 5#, I added 10#. I got down but couldn’t get back up so I tried to roll the bar off my back, only my ponytail was in the way and the bar kinda got stuck. It didn’t hurt but it ripped out a wad of my hair and I have some lovely bruising/rash on my back as a result. Not my week for the barbell & my back, I tell you that! So I didn’t attempt it again or go back down to 190.



5 rounds of

  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 air-squats
  • *rest 3 minutes*

The rest is NOT optional and will be part of the overall time.

Scaling: Two rounds with purple band, then did something to my shoulder & changed to green. Used sandbag on my feet for sit ups. Did last round on push ups on my knees.

Score: 51:50

This was a total mental breakdown for me. I was crying after round 4. I didn’t want to finish. Coach said I could stop at 4…but I just couldn’t do that so I finished. I never want to do that WOD again.