Monday 090420

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

Post loads to comments.

Compare to 090313.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

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

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

14:10

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

135, 185, 225, 255, 275x1 Failed and Bailed, 265 match PR, 245

Abmat +Bar = 15, 4
Abmat +35# = 25, 10 & weight jettison to do 25 total reps.

Rehabing: did two whole pull-ups today!  Feels great to be able to say that, but I’m not willing to push it even a little when it comes to the arm, so:

Did:
15 GDH Situps
25 Squats
10 right-arm only power cleans (35kg)

Four Rounds for time: 13:25

I’m a bit hung over, so I may have mis-counted one set of GDHs 25 instead of 15.  Probably slowed me down too, not really sure.

“Angie”

Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

16:23 using 50 of each.  Bleech!  That’s worse than what many doing 100 of each did.  Oh, well - I’ve left lots of room to improve!

Angie

20 assisted pullups
20 push ups
20 sit ups ~ modified to flat mat medicine ball holds
20 squats

time = too long.  Need to start wearing a watch.

Buy out:
lower back rows
calf raises
30 minutes elliptical.

Knees and back are real problem areas.  Hopefully, working into the Crossfit program will help!

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

23:00

Pull-ups were the death of me this morning…

cool. first time that the mp wod has lined up with my cfsb day.

squats:
3x215,3x245,3x265(PR)

500m Row
CFWU

WOD:
Back Squat 3-3-3-3-3

95,135,155,165,175

buy in

pullups until I fall off bar : 13
Pushups: 15
sit ups: 20

Jump rope 15 mins mucking about

5 power snatches 20kg

Back Squats
3-3-3-3-3
35kg, 40kg, 45kg, 50kg, 55kg (PR)

Stumbled a bit on the last round got it under control though… very pleased now coming well out of my trough.

Cash out
Bear Crawl 25m
2 rounds
5 kte, 5 toe to bar

Buy-in:  Getting out of bed after last two WOD’s

Back Squats 5X3

3x295
3x315
3x315
3x325 (PR)
3x325

Cash-out:  1 Mile Run 7:57 (I wanted to see if I could do a whole mile without stopping after frying my legs with squats and I did and I beat my goal time of 8:00.  I was pretty stoked after today.

Angie
Pack:
50 Pull ups
50 Push ups
50 Sit ups
50 Squats

12:07
Pull-ups are my biggest weakness here, I did beginner ones.  The other exercises felt great, with full ROM.  I did make a mistake…I did partitioned into rounds of ten reps each instead of completing them straight up.

Preacha - 20 April 2009 04:41 AM

Buy-in:  Getting out of bed after last two WOD’s

I feel you!  Or does Crossfit feel me?

3-3-3-3-3

155-165-175-185(F)-180-180(F)

I really need to get stronger in this area…

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

as Rx’d

23:24

very tough on the grip.

Angie - Puppy

Puppies and Buttercups:
For time:
20 Pull-ups
20 Push-ups
20 Sit ups (do not do crunches)
20 squats

6:07 Could have done more Squats, but was on a time crunch today…