CF Competition: This weekend Kris, Meaghan, and Kim will be competing at a CrossFit Competition in Greensboro (only 1 hour away).  Click here for more info.


Superbowl Party!


WOD 01 22 13

A. Bench Press (5 @ 68%, 3@ 77%, ME@ 86%) (Use 1RM + 5lbs)

B. Pullups

C. For time:

50 Def. Pushups (45)


Deadlift (225/185)*

Ring Dips

25 Def. Pushups

Chef: 7:23

Scale to 60%-65% 1RM*.  Err on the light side.

Post times, loads, and comments.

Bonnie Bench Press

01 22 13
Tagged on:                 

10 thoughts on “01 22 13

  • 01 22 2013 at 12:09 pm

    Hey Y’all,

    I need input/advice/recommendations regarding weightlifting shoes. I’ve never worn or bought them, but I’m looking into now, so I need advice from people who have. So any advice on brand or style? What do you like or not like? etc. Also, I have wicked over-pronation issues, so I’m not really sure how that effects the purpose of the lifting shoe. Anyhow, not sure if this is where this should be posted, but I did it anyway. Any info is appreciated, thanks!

    • 01 22 2013 at 10:03 pm

      Rae, my favorite resource for weightlifting shoes is
      I love my Ristos. Haven’t tried many other shoes except some slightly big Pendlay’s which I also loved.

    • 01 22 2013 at 10:10 pm

      Rae, check out the link under “Equipment” here:

      Personally, I’ve owned a pair of Pendlay Do-Wins for about 4 years and they’ve been good to me, but are on their last legs (heels?). I got a pair of Adidas Power Lift Trainers last year and so far I give them a rating of ‘meh’. They’re a little too stiff and I don’t like the overall feel during the classic lifts and their variants (cleans, snatches, pulls, etc). They’re fine for squatting, etc.

      As far as the pronation issue, that’s a tough one to crack. I haven’t seen enough literature definitively addressing this for weightlifting shoes but the causes of pronation are extremely variable. The only thing I would say is that concentrating on ‘knees out’ could be a more effective cue for you with this issue, and you could potentially learn something by playing with your squat stance wearing your new kicks once you get them.

      • 01 23 2013 at 8:50 am

        thanks y’all! I will check out both sites for info. I’ll touch base with y’all once I have the shoes, and worn them a bit, to try and tackle the pronation issue.

    • 01 23 2013 at 9:14 am

      Rae – I invested in the Addidas “Power Lift Trainer Shoes” pretty soon after starting crossfit and love them. Don’t have anything to compare them to, but they made a huge difference in my ability to stay in my heels. For the price (around $90) I thought they were a great investment. Just my two cents…

  • 01 22 2013 at 10:01 pm

    A. 4 @ 160
    B. Did some muscle up pulls & transitions (not dips).
    C. DNF in 20 mins

  • 01 22 2013 at 10:47 pm

    A. 7@103
    C.18:17 @155 and purple band on rings

  • 01 23 2013 at 8:53 am

    A. 2 or 3 @125#
    B. didn’t do
    C. I don’t remember my time, 13-somthing I think, really not sure… I do know that I did it with knee push ups, blue band on walker and 135# for deadliest though.

    • 01 23 2013 at 8:53 am

      deadlifts, not deadliest!

  • 04 03 2014 at 7:04 am

    Good day! I know this is kind of off topic but I was wondering which blog platform are you using for this site?

    I’m getting tired of WordPress because I’ve had problems with hackers and I’m looking at alternatives
    for another platform. I would be great if you could point me in the direction of a good platform.

Comments are closed.