Friday 090313

Back Squat 3-3-3-3-3 reps

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Today, everyone is a Big Dawg. Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.

http://media.crossfit.com/cf-video/backsquat.mpg

http://www.youtube.com/watch?v=1u9vCOvJMdk

BW 221

CFWU

WOD090118
  Hang power clean 1-1-1-1-1-1-1 reps
  135x2,165,185,195 (not great form), 185,185,185

55 lb Dumbell Swings
2 sets of 5 L/R
1 Set DARC 10

I was happy to attempt the workout from 3/11/09 tonight.  I looked at it and thought, I can do this!  It turned out to be a lot tougher than I expected.    Of course!

Puppies:
Complete as many rounds as you can in fifteen minutes of:
Five pull-ups (beginner or assisted okay)
Five dips (Assisted, Jumping, or Bench okay)
10 Sit-ups

I finished 8 full rounds and five pull-ups in 14:58.  I did jumping pull-ups, bench dips, and situps on a decline bench.  The situps were at the lowest angle, which wasn’t quite on the ground, but it worked.  I did 4 rounds in the first five minutes, then 2 in the next five and the 2 in the last five.  I had planned on doing the buttercup workout to 10 minutes, but I pushed through for five more.  I expected a higher cardiovascular workout, but it seems my situps are severely lacking.  My pull-ups and dips were done right away, with the situps taking up the majority of the time. 

I have to say though, I am setting benchmarks to beat and I am happy with 8 rounds….for now.

Back Squat 3-3-3-3-3 reps

165, 170, 175, 180, 185#(2,f)

Personal Pull-up Challenge
30 c2b pull-ups

Back Squat 3-3-3-3-3 reps
135x8, 185x5, 225x3, 245x3, 255x3, 265x3 PR, 255x3, 245x3, 135x20

Back Squats

Two rounds of warm-up, then

135x3 - 185x3 -205x3 - 210x1 - 185x3

The 210 put me on my ass.  Good thing for the rails!

Pull - ups, dips and sit - ups: Puppy scaling AMRAP in 15 minutes
Pull - ups 5
Dips 5
Sit - ups 10
7 Rounds in 14’54”
I was supposed to do this yesterday, but my tires were flat and decided to get in some rest.  Had a hell of a week in martial arts training and was even still struggling.

Push Press row

Did it backwards, but porch
115 lbs - 15 - 12- 9- 6
500 m row 4 x

17:32

AMRAP in 20 minutes of
5 pullups
5 dips
15 situps

finished 9 rounds and thought i was done, but looked at the time and managed to eek out one more in 19:43

10 rounds total

30-20-10
burpees, pullups

7:45

good wod. not sure 7:45 is a great time.

2 round of warmup and
Back Squat 3-3-3-3-3 reps

135/185/225/265/295(PR)

Couldn’t get ‘Graham Garage’ today to do squats, had a swim lesson. so…

did a w/o from earlier this year I took note of, had to make do with what I had around:

50 Box Jump (14”)
50 Jumping Pull Ups
50 KB Swings (14.8Kg)
50 Walking Lunge
50 Push Press (7Kg Dumbells)\
50 Back extentions on Physioball (should have done good morning thinking back…)
50 Dumbell Thrusters (subbed instead of wall ball shots)
50 Burpees
100 skips (can’t do double unders yet)

Time 20’05”

Back Squat 3-3-3-3-3

135 - 185 - 205 - 225 - 235

What percent of your back squat max would you guys suggest?  or do I just try to start low and keep adding weight?

630am Crossfit @ Brand X

Buy in
2 x
10 pull ups
20 Push ups
30 squats

Conga Line
5 rounds
Front Squat, 3 reps
Dips, Max set
Front squat weight should be weight for three reps.  Set up two racks and two lines one person front squats and then goes to dip bar.  Next person adjusts weight and starts.
Cash out
2 x
5 Handstand attempts
5 Skin the Cats