Back Squats: 3-3-3-3-3

            135-155-165-175-135

Form began to break down at 175 so decided not to push it any further. Did alot of light weight (45-95#) high rep sets as warm-up trying to encourage muscle memory.

Really worked on getting deep and good form.  BTW thanks GD, watched the CFJournal where you were talking about teaching kids the squat and I learned alot.

1:  135x3
2:  155x3
3:  185x3
4:  195x3
5:  200x2

Then cooled off with 135x10

TexasPatrick - 13 March 2009 04:02 PM

cholly - 13 March 2009 01:39 PM

First time with anything like this, did I approach this right? My reasoning was to practice the movement in warm-up then start small with just the bar, gradually working up to my max. I had no spotter so I didn’t feel comfortable with continuing to a bona fide failure.

You got it right.  Now you have data for next time to help you chose where to start.

TP

Great thanks!

No w/u, just 3-2-1 go: run ~5K

25:30

First run longer than a mile in a long time.  A lot of work to do but feeling fine.

Friday 090313

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

145/155/165/165/165

Form started to break at around 165, so I kept it there.

radiosound - 14 March 2009 04:40 PM

No w/u, just 3-2-1 go: run ~5K

25:30

First run longer than a mile in a long time.  A lot of work to do but feeling fine.

WOOOOOT!!!

Now . . . for that painstorm . . .

WOD: AMRAP 20 minutes of 5 pull ups/5 ring dips/ 15 sit ups

Total: 13 rounds even

cheers

M/58/279

Did Friday’s today, Saturday, due to travel last week. 
40min elliptical warm up
3x45
3x65
3x85
3x115
3x135
no rack, free lift, despite my concern about toppling over…was great.  Also great to report that while lifting and carrying tree stumps today, my pants were falling off!  So, i’m already shaping up after just a few weeks.  This is uber-cool.  Thank you Crossfit.

CWU x 1

WOD: Back Squat 3-3-3-3-3
(kg) 60-80-90-100-105

cheers