090309 MONDAY

Jimmy’s got hops (50 inch hops in fact).


Back Squat:

3, 3, 3, 3, 3

Bonus mini metcon to follow

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  • Holly

    Hey Everyone! I’m out safe and sound with a few more body parts that make me feel like the bionic woman. Here I was thinking the plate and screws would get me back to hand stand push-ups this week but the MD says more like 8-12 weeks (I think he’s being a little over cautious myself). I’ll start back later this week and start to do a modified WOD.

    Big thanks to everyone there on Saturday that helped me. Carry and Big Dave were amazing and I don’t know what I would have done without them! Thank you Luca, Mark and Craig for your words of support along with visits and calls while in the hospital. Huge thanks to Mountain as well for bringing me a double cheese burger (all my idea) after surgery that night. You guys are the best! Thanks again.

    See you all soon!

  • Andrew

    Holly! I hope everything is okay and you are making a speedy recovery. What happened?! I definitely missed something over the weekend

  • Craig

    Holly, this was on the CF Affiliate page the day of your accident (Saturday): “CF Manchester competed in the English Indoor Rowing Championships and won three gold medals and one silver medal. Fay Collinson won a gold in the 500m (with a time of 1:40.2) despite having broken her wrist weightlifting nine weeks prior to the event.”

    Fay made her comeback in 9 weeks!

  • Yvonne

    Holly, now we have one less thing in common from our list of 25, shoot!!! Glad to hear you are doing well.

    Jimmy did not know you were such a jumper!!! Very impressed!!!

  • carry

    You all need to know what a stud Holly is….she never complained about her broken wrist, only that she wouldn’t be able to compete in the qualifier in May. What a trooper! We gotta put our heads together to come up with somethings she can do without using her left arm.

  • jordan k

    Holly ur presence was sorely missed this morning. I know what breaking body parts feels like-stay positive! WOD was awesome. i love squats.

    405×3 (PR)

  • jordan k

    Holly ur presence was sorely missed this morning. I know what breaking body parts feels like-stay positive! WOD was awesome. i love squats.

    405×3 (PR)

  • Craig

    I think we have our first CFT 1000 coming soon:

    Jordan, 405+ back squat and a 475 dead lift = 880.

    Hmm. If you could press 120lbs, you’d have over 1000. Think you can do that?

    Impressive, man.

  • Mark L.

    If I can do 165, Jordan already has a 1000 CFT. That one morning, last fall, at 6am when we were doing Bodyweight+ Thrusters, Jordan and Jimmy were both working with over their bodyweight. It was a little scary. I was worried they were going to crack the slab foundation in the old shed under their feet.
    Now, if we can get Jordan doing an 800m without walking the last 100m, he’ll be an animal. JK, Jordan! ๐Ÿ˜Ž

  • Craig

    Mark, dishin’ it out lately. Too funny. It’s probably a good thing you can out run him…

    Holly sub: no weight on wrist today! So, today’s sub = Luca legs:

    POWER SQUAT: Lower and rise as quickly as you can while maintaining PERFECT form. Repeat 20 times.
    BOTTOM to BOTTOM: Lower to full squat position, hold for a full ten seconds, rise and immediately upon full extension of hips and legs return to bottom and hold for ten seconds. Repeat 20 times
    SUPER SLOW: Take 20 seconds to reach bottom and 20 seconds to reach top again. Repeat 20 times

  • Mark L.

    I’m just ornery because my slow motion muscle-up isn’t going anywhere. It’s like a magic spell that I can only cast once per day (that’s for all you D&D veterans out there).
    I cast it in my garage, yesterday, at 4:15pm, so I’m getting close to being able to do it, again.

  • grace


    Don’t forget your fish oil and vitamin D! Both have been shown in clinical trials to be critical for bone remodeling…

    Can read more here:

    For therapy, aim to get your blood level (ask the MD — typically most orthopods and other docs are treating deficiency now) to 25(OH)D = 75 ng/ml for optimal health.

    I’m so sorry to hear about your accident and hope you have the speediest recovery!!

    Take care,

  • luca z.

    That legs WOD sucks, ๐Ÿ˜‰

  • jordan K

    pretty sure i can press 120. i pick up lil mark all the time and he’s gotta weigh at least that. hey i know i can’t keep up on runs with you crazy people but i got a decent mile time…sub-10 is good right?

  • Darren

    sub 10 is good if your running backwards

  • Stavros @ Diablo CrossFit

    Back Squats @ 1030

    285 x 3
    315 x 3
    335 x 3
    365 x 1

    My goal was an attempt at 405# today. I’m still sick, have been for over a week. It’s amazing what happens to the body when it’s fighting sickness. Looking forward to getting 100% again. I stopped at 365# when it felt way heavier than it should have.

  • JimmyG

    Holly…Sooooo glad you’re doing well. I’ve been thinking about you a lot. We sure do miss you at 6am…get well soon doll!!!

    Jordan was throwing 405 up and down like a Grizzly bear in heat doing a mating dance…lol He’s got even more than that in him..I’d say 1 Rep CFT would be upwards of 465…..

    For Trainers…While doing Squats it’s important to go heavy guys in the cage and lighter weights on down the line of racks. Also, very important to have the class face outwards from the racks. It gives you more room to dump out forwards or backwards. I had 4 people have to dump weight. 2 people would have gone face first through the wall if they were facing that direction…..Also you know no-one is behind you but the wall……Please face out with a full class.

  • Mark L.

    Smart advice on safety, Jimmy (on facing out). Might make re-rack a little harder in the stands, though?

  • Luca Z.

    NEVER BACK INTO THE RACK, major no no of weightlifting. A lot of injuries happens that way, just have the athlete step away from the rack and have one person on each side or him/her to catch the load should it be to heavy to bring back up, or at least one behind to help unload it off the shoulders.

  • Rodil

    Darren – that was cold, man.

    Do we still have the safety bars for the squat racks (not the cage)?

  • Craig

    Move the racks out away from the wall to give ample room for a drop.

    Luca is right! Never back into the rack.

    Additionally, all of the beautiful racks that are on loan from Jimmy and MMA Jacked have safety stops that attach. Make sure the lifter steps back only a half step and the rack height is in position.

    For me: 315 x 3 x 4 sets = just right.

  • Andrew

    New PR for me today! Realized now, that I should’ve tried one more round but, oh well, there’s always next time. My goal coming into tonight was to break the 200lb mark.

    165 x 3
    185 x 3
    205 x 3
    225 x 3
    235 x 3

  • Ronnielo

    I went 325X3 as my max and I am very happy with that. I have not back squatted in months and was still slightly sore from the Tabata squats done on Friday. Its a good start and I had a some great coaching. Thanks

  • Nick

    What happened to Holly?
    I am glad that she is ok

  • Craig

    Great squat numbers folks! Congrats Andrew and Ronnielo

  • Jasmine

    Holly!!!! We are so glad you are ok but also sad with you that you it all happened in the first place. You are clearly a fighter and will recover and be stronger than ever, I’m sure. Hang in there and be patient with yourself and your body as it recovers…. there’s lot’s of time to conquer all your goals ๐Ÿ™‚

    Heal fast!

  • JimmyG

    Nick…Holly saw how weak your squats were and fainted…breaking her wrist in the process…..lol