Saturday 090801
Back Squat 1-1-1-1-1-1-1 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

‘clean and jerk ladder’
6 rounds, 6 mins, failed on round 7
at 35kg barbell

buy in
3 rounds 10 x
pushup
pullup
situp
squat

cash out
500m row

recently started a strict paleo diet and am feeling my performance dropping.

Couple days behind in WODs now due to my foot; inflamed extensors.  Anyways, yesterday I did a 30 km bike session (am) and did some muscle up, squat, a plyo push up work at the gym (pm).

Modified Nicole

AMRAP in 20 minutes of:

Run 500 m (250 m track)
Max rep pullups

6 rds—6/4/4/3/3/3

Runs were solid, pullups need some work….

Run 10 K 090729

Sub 45# SDHP

13 minutes 15/minute = 195 pull

my #ss is whipped.. Cindy and C&J Ladders kick my ....

Looking so forward to tomorrow’s Rest Day…

buy in

2 rounds
10 pullups
15 push ups
20 siit ups
10 squats

bakc squats

all from floor as no rack…:( so Clean, PJ, BS, PJ….
40kg, 45kg, 50kg, 55kg, 60kg(PR), 50KG

On 60kg I was unable to complete a PJ only just managed to sqeeze it over my head…....!!!

cash out

Jump rope 10 mins

starting to master double unders

Back Squat

50, 50, 52.5, 52.5, 50, 50, 50kg

Haven’t done back squats in years so I started out slow.  I couldn’t get low enough went I got to 245 so I started backing down the weight to work on my form:

135
185
225
245
225
185
205

Row 1500 m

WOD, 3 sets of:

DL: 5 x 90 lbs (technique)
GHD Situps: 20
Back exts: 20

Row 5’

Please explain:  1-1-1-1-1-1-1
Is that seven sets of 1 max weight rep?  Thanks.
-newbie

Saturday 090801
Back Squat 1-1-1-1-1-1-1 reps

Warm-up: full body stretch, Samson stretch,10 oh squats, 10 sit-up, 10 good morning, 10 pull-up, 10 dips
Had to modify due to no rack and lack of weights.
Back Squat 5-5-5-5-5-5-5 reps
90,100,110,115,120,120,120

Roger Kaiser - 01 August 2009 05:37 AM

Please explain:  1-1-1-1-1-1-1
Is that seven sets of 1 max weight rep?  Thanks.
-newbie

RK,

Yes, seven singles.  Generally with a 2-5 minute rest between, usually working up to a max on the last or second to last.

If you’re just becoming familiar with low bar back squats today is probably best a form day.  Also look for Mark Rippetoe’s “Starting Strength” It’s encyclopedic on the major lifts we do.

Mind was willing but with a double date last night (Nicole and then an actual date), my body simply was not.

CFWU x 1

185 x 10
185 x 5
185 x 5

185 is slightly heavier than my usual warm up, my legs were simply not there today… I’ll get it back tomorrow.

CFWU - pull ups

The Porch:
With a continuously running clock do one 115 pound Clean and Jerk the first minute, two 115 pound Clean and Jerks the second minute, three 115 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Used 50.4kg

6 min plus 3 reps

Buy in: CFWU x 2

Back Squat Warm-up
135 x 5
225 x 3
275 x 2

Sets
315, 335, 365 (tied PR), 385 (new PR*), 395 (failed), 315, 325

Cash Out:
225 x 10

*All Sets were done raw with no belt and A2G. My best in the last 6 months is around 435, but that is with a belt on. Still have a lot of ground to make up.