January 15th, 2010 
John This workout had a lot of pulling in it, make sure and stretch and drink plenty of water. Rest, Ice, Compression, Elevation. Stay hydrated.
Range of motion is paramount. Quite simply, your weights should not be increased if it prevents you from maintaining your range of motion. Bowie, however, maintains it even with the bar bending.
STRENGTH/SKILL WOD
5×3 Back Squats
WOD
30 SDHP (95/65)
40 Jumping Squats
50 Pullups
40 Jumping Squats
30 SDHP
For Time
NAME / TIME / SDHP WEIGHT / RX’d = RX’d PULLUPS
| Bob | 12:27 | mod | Cynthia | 11:42 | 55 | Travis | 16:30 | 85 | ||
| Laura | 8:18 | mod | Alissa | 11:36 | 55 | Mike La. | 12:15 | 85 | ||
| Veronica | 8:07 | mod | Beth | 11:02 | 55 | Jason | 13:56 | 95 | ||
| Belinda | 11:21 | 26 | Mitch | 9:48 | 55 | Francis | 19:19 | 95 RX’d | ||
| Silvia | 11:00 | 26 | Fran | 15:26 | 60 | Adrian | 18:36 | 95 RX’d | ||
| Rauli | 13:39 | 35 | Rex | 15:34 | 65 | Melvin | 16:10 | 95 RX’d | ||
| Collin | 13:12 | 35 | Elisha | 13:56 | 65 | Stephen | 15:28 | 95 RX’d | ||
| Katie K. | 11:06 | 35 | Lee | 11:37 | 65 | Jesse | 12:24 | 95 RX’d | ||
| Becky | 9:25 | 35 | Elisabeth | 14:12 | 65 RX’d | Charles | 10:58 | 95 RX’d | ||
| Mary C. | 7:22 | 35 | Amy | 13:43 | 65 RX’d | Brian | 10:09 | 95 RX’d | ||
| Mindy | 14:16 | 45 | Michele | 13:03 | 65 RX’d | David T. | 9:59 | 95 RX’d | ||
| Steph T. | 12:11 | 45 | Amber | 11:28 | 65 RX’d | Bowie | 9:08 | 95 RX’d | ||
| Cindy | 11:59 | 45 | Melanie | 10:42 | 65 RX’d | Mac | 9:08 | 95 RX’d | ||
| Amanda | 14:35 | 55 | Robert D. | 16:16 | 75 | Robert Su. | 8:36 | 95 RX’d | ||
| Carrie | 14:11 | 55 | Les | 14:41 | 75 | Greg K. | 7:59 | 95 RX’d | ||
| Ashlee | 13:30 | 55 | Paul | 13:48 | 75 | David U. | 7:06 | 95 RX’d | ||
| Allison G. | 12:31 | 55 | Tony K. | 13:05 | 75 | Yogi | 6:43 | 95 RX’d | ||
| Mike Le | 12:12 | 55 | Tim F. | 6:12 | 95 RX’d |
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Love the socks!
Wow, who’s the guy under the bar? Is that really 345 I’m seeing there?
Bowie…and I think it’s at least 385
Wild man Bowie and it’s 355, officially.
Looks like 385 to me, too (25 + 10 on each side). Solid! And he weighs only 175 or 180. Anyway, what type of shoes are those? They look great for lifting.
No – that’s a 35 sandwiched btwn the 45s? So 365?
By the way – my arms are tight!
The question on the shoes…. Is who is weaing them a guy or girl???
Again, OFFICIALY it’s 365#
365 looks right to me Mac.
That’s funny, not trying to argue John. Hell of a lift regardless Bowie. I believe he’s got a version of the Adidas lifting shoes Mac. I ordered a pair of Rogue shoes the other day. I’m very curious to see the difference from regular shoes/barefoot.
365 is awesome but shearing the pull-up bar right off the pole with my massive power and momentum, that’s incredible…
Cool Picture of Callaway on the main site. Check it out.
Also, is Bowie squatting 365 ?
Nice job Tim. That was everything I had.
Allrighty then, 365 it is. Nice! BTW, i have the Rogue lifting shoes and I love ‘em.
Checkout the cool photo of the P3 member on the crossfit.com main site in front of Everest! Also, the workout for the 16th on the main site looks like something John would come up with!
It’s 3 am Monday and I’m writing on this wall because I can’t sleep for 3 distinct reasons: 1) I literally cannot straighten out my right arm, which is stuck at a right angle, because Fridays workout absolutely destroyed my arms. Feel like someone injected motor oil I’m my biceps 2). The squat workout on friday also makes my erector spinae feel like I’ve been bat-beaten by an entire little league team. 3). I’m also sitting on the pot typing this and thinking I inherited mac’s stomach parasite. Thanks for an awesome weekend John… Awesome.
Bowie, who knew you were a comedian? I have some good advice for your arms (as I suffered the same pain): suck it up, you wuss.
And don’t even think about blaming me for your GI issues! If I had to guess, I’d say it’s related to your apparent case of vaginosis. See you Wed?
Dude I need the name of your doc. My Stomach is swollen like a pregnant lady. It’s bad. Thx for the empathy