Wednesday 090610

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

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.
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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

Buy in: 2 x
10 pushups
10 squats

Back squat 1-1-1-1-1-1-1reps

100kg x1,115kg x1,126kg x1(pr),127.5kg xf,120kg x1,120kg x1,122.5kg x1

Cash out:
Max hsp:11
20 k2e

Should of gone for 127.5kg on 3rd set instead of 126kg. Head not really in game. Still a pr, is a pr.

Back Squat 1-1-1-1-1-1-1 reps

60 - 70 - 70 - 75 (f) - 65 - 65 - 70 kg

Well under what I was capable of before April - my 1 rep max in BS used to be 85 kg.

On Wednesday, June 10th, did:

Tabata:
‘Box’ Jumps (aprox. 30cm): 12,12,12,13,12,12,11,0(missed tone)= 72;
20kg plate swing: 10,10,8,9,7,9,6,9= 75;
25kg Thruster: 3,5,4,4,4,3,4,3= 30;
Power Snatch: 6,4,4,3,4,5,5,4= 35
Total: 212

Boy, did I ever come close to throwing up.  Thrusters raise the BP awfully quickly, but on the bright side I can do the box-jumps much faster, I think.  This was my first time putting them into a workout.

Buy in

2 rounds
10 pull
20 push ups
30 sit ups

10x BS 20kg + barbell

Back Squats “all from floor need racks”

40kg, 45kg, 50kg, 52kg, 55kg, 57kg (PR), 50kg

buy out

back exercise’s

As I did many squats yesterday with Cindy and it has been a while since I did Deadlifts…

DL 1-1-1-1-1-1-1

Warmed up with 20#MedBall Cleans and 2 sets of 5 Reps 225# DL

315-325-335F-315-315-315-315

Back Squats, 1-1-1-1-1-1-1

BuyIn:  2x 10pushups/5pullups/10extensions/5dips/5k2e/10squats
        5:00 bike

WarmUps 5x 45, 5x 95, 5x 135 squats

Workout: 185, 205, 225, 235, 240 (PR +5), 225, 225

CashOut: 5x 135 deep squat work, 5x 45 OHS practice, handstand practice 10 minutes, L-Sits 3x 30seconds

Great workout today, even though I felt tired all day during mission and before the gym…

Get some.

When doing WOD’s that are a series of one rep max, like today’s Back Squat.  Is their a suggested wait period between sets that we should wait at least X and not exceed Y…

Thanks.

CFWU x 3

Buttercups:
Complete as many rounds in 10 minutes as you can of:
3 high pulls with 25 pound dumbbells.
4 Push-ups
7 Squats

9 rounds.  No access to a pull up bar today, so I did high pulls with a 25 pound dumbbell in each hand.

today was an understrong day, or at least that’s how it felt

Backsquats
225-235-245(f)-225-225-225-230

Cindy Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

Slight mix up on the timing, but finished 10 complete rounds in 12 minutes. Push-ups are my nemesis and are dragging me down (temporarily).

Day 58. I need a Squat Rack. Wedging myself in between the Bench Press bench and bar just doesn’t allow me to get any weight on the bar and is really starting to hurt my back and get scary. That being said I Squatted more than I have in the past but had to back off in the middle at 175#, because the wedging was just starting to hurt too much and become too difficult. I am going to buy a rack and bring it into the gym. What I am doing is insane.

Wednesday 090610

Back Squat 1(135#)-1(155#)-1(165# PR)-1(175# PR)-1(155#)-1(155#)-1(155#) reps

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Sean Reeder - 10 June 2009 05:21 AM

When doing WOD’s that are a series of one rep max, like today’s Back Squat.  Is their a suggested wait period between sets that we should wait at least X and not exceed Y…

Thanks.

Somewhere between 3-5 minutes between sets.  Though truth be told, I probably only wait 1-2 minutes between the first couple sets on a 1rm and near the end, 4-5 minutes. 

TP

Pack Scaling
Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups

23:35

Subbed tuck pull-ups for Ls.  This was hard throughout, even the running where I’m usually pretty comfortable.  I had to take lots of breaks during the pull-ups but managed to gut them out.  I think endless nights of kids’ baseball, a play and other end-of-school-year activity are catching up.  Kona in one week, just have to keep my nose to the grindstone.

TexasPatrick - 10 June 2009 05:47 AM

Sean Reeder - 10 June 2009 05:21 AM

When doing WOD’s that are a series of one rep max, like today’s Back Squat.  Is their a suggested wait period between sets that we should wait at least X and not exceed Y…

Thanks.

Somewhere between 3-5 minutes between sets.  Though truth be told, I probably only wait 1-2 minutes between the first couple sets on a 1rm and near the end, 4-5 minutes. 

TP

Me too,
Just make sure you are fully recovered for the next effort.  As the weight gets heavy it takes a little longer.