Bar placement on back: high bar vs. low bar

Back Squat 2-2-2-2-2-2-2-2

Two minutes max push-ups
Two minutes max sit-ups

MWOD 263, Improving the bottom position of your squat

Post back squat loads, total push-ups and total sit-ups to comments.


Planking is the new handstand picture.

Your challenge: Take the best planking picture and email it to Amie (

Next week, we will post all of the pictures and vote on the best one!

Check out The 65 Best planking pictures from around the world. In your quest to create your picture, remember safety first and don’t do anything that might get FWPD involved….


Check out our new and improved PVC pipes! I marked each one to match the rings on the Olympic lifting bar. The rings on the bars give you a visual indicator of where to place your hands for snatch, and sometimes, it’s difficult to find that same position on the PVC pipe. The good news is, with the new markings, it will be easy to tell if your hands are in the right position! The rings are consistent on both mens and womens bars, and I measured the PVC pipes to match them exactly. So, next time you pick up a PVC pipe, look and see if your hands are consistent with where they are on a bar!

The PVC are all lonely in the corner…..

First one done, matches up to my favorite bar!

I used the racks to match the rest up to my first PVC, as well as the guy bars….

All done! (I ran out of green tape, so a few have yellow tape – the markings are all the same, and the inside part of the tape lines up to the inside part of the ring on the bar.)

Post thoughts to comments.

Wednesday WOD, July 13, 2011

16 thoughts on “Wednesday WOD, July 13, 2011

  • July 12, 2011 at 6:46 pm

    It’s approaching Africa hot this week….BE CAREFUL! Drink lots of water (and when you think you have drank all the water you can, have some more). If you are doing WODs in the afternoon, pay close attention to your body. If you stop sweating, it’s time to stop your WOD. If you get dizzy, nauseous, etc., it’s time to stop. Scale the WODs as necessary and go slow, but most of all, be careful and listen to your body!

    Tuesday afternoon was wicked hot. I was really impressed with everyone who completed the WOD. Many people opted for three rounds because of the heat, which was a good move….please be careful this week!

  • July 12, 2011 at 7:07 pm

    squat intensive lately??? Throw in Nancy last week and Kelly today and the legs are whipped.

  • July 12, 2011 at 8:20 pm

    Planking is gay.

  • July 12, 2011 at 10:13 pm

    “Planking is gay.”

    Oh really? So Kristen planks with 135 and CRUSHES Curtis while you were at the Aggie Wank-a-thon.

    Just wondering.

  • July 13, 2011 at 6:24 am

    So, I cant feel mt asshole after yesterdays workout. Should I be concerned? Anyhow, sorry squats. Maybe another time.

  • July 13, 2011 at 7:25 am

    Life was much easier in the 1800’s wasn’t it?

  • July 13, 2011 at 8:03 am

    last couple of sets at 205#; 54 push ups, 80 sit ups

  • July 13, 2011 at 8:23 am

    Up to 255 on the squats – then back down

    Mackey and Daniel were solid on the Squats

    61 Push Ups
    69 Sit Ups

  • July 13, 2011 at 10:15 am

    2 RM back squat:

    66 pushups
    80 situps

  • July 13, 2011 at 2:01 pm

    Kristen – Please post the clip of Tony Hodnett”s famous back squat lift –

  • July 13, 2011 at 5:09 pm

    156 back squats
    54 push ups
    75 sit ups

  • July 13, 2011 at 5:18 pm

    195-205-215-225-235-245-255-265 (failed on 2nd rep)
    73 push ups
    83 sit ups

  • July 13, 2011 at 6:17 pm

    Hit 185 on the back squats and then moved onto the lean fit WOD.

  • July 13, 2011 at 7:22 pm

    315# final double

    60 / 64 pushups situps

  • July 13, 2011 at 8:24 pm

    worked up to 315# 1x, failed on attempt 2

    67 push up 76 sit up

  • July 14, 2011 at 6:31 am

    245# – back squat

    68 push ups / 73 sit ups

Comments are closed.