Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

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If you are familiar with these lifts then today you are a Big Dawg and should do the WOD as RX’d.  If you are unfamiliar with the movements or new to lifting weights, then take this opportunity to ask questions and familiarize yourself with the lifts.

FRIDAY 100226
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

Buy in: CFWU + Front Squat Practice w/ empty barbell
OHS: 95,105,115,125,135
FS: 145,155,175,185,195 (first time ever doing these. could have gone heavier, but focused on form)
BS: 225,245,265,285(f),285(f),275 (tried to game it so my last rep would be a PR(305), but I bonked! didn’t want to end on a fail so I dropped down to 275 to finish)
Cash out: GHD sit-ups

That’s so impressive navyken, I think we weigh just about the same and you squat almost twice as much as I do. Gives one something to shoot for.

I don’t even have enough plates to do 15 sets, increasing the load every time. I guess I have no choice but to do 2 reps with the same weight at some point. Doing this in the transition from one lift to another sounds logical to me, so that I’ll for instance do the last overhead squat and the first front squat with the same weight.

Telp - 25 February 2010 11:40 PM

That’s so impressive navyken, I think we weigh just about the same and you squat almost twice as much as I do. Gives one something to shoot for.

I don’t even have enough plates to do 15 sets, increasing the load every time. I guess I have no choice but to do 2 reps with the same weight at some point. Doing this in the transition from one lift to another sounds logical to me, so that I’ll for instance do the last overhead squat and the first front squat with the same weight.

Thanks, Telp! You’ll get there. My max from a month ago (1/28) was 205. I got 295 during the CFT on 2/23. At this rate, I’ll be squatting 1000 lbs by Christmas!  ..... if only it worked that way. hahaha

Pack:
Max rounds and reps in eight minutes of:
4 Handstand push-ups
1.5 pood Kettlebell swing, 8 reps
12 Situps

5 Sets, with 1 HSPU.

Our camp is having their own “USA vs. Canada” olympics, and they decided to setup right next to me for their first contest. Which was of course was the bench press (max reps of 225). So I had to pause my workout and move elsewhere to finish. I was very pleased with my first four sets of HSPUs, as I was able to knock them out with strict form and little struggle.

Wall Ball - Rope Climb - Run 400m
Subbed 40# Squat Thrusters for Wall Ball, and subbed rope pull-ups for rope climb

CFWU 3x15 - reduced pull-ups and dips

Round One: 24 Thrusters, 10 PU
Round Two: 25 Thrusters, 14 PU
Round Three: 25 Thrusters, 13 PU
Round Four: 23 Thrusters, 14 PU
Round Five: 21 Thrusters, 11 PU

Cash out: 4 min of core work (planks, twists, etc.); 5 sets of 20 sit-ups 10 push-ups; 400m walk

Tuesday 100223

long work-out day for me.  1st I started with the Airforce WOD

4burpees on the minute every minute
20SDHP
20PJ
20OHS
20FS

then I swam 500m using the breast stroke + 100m of light freestyle

then I did CFWU x 3

thaaan, finally I got to the CFT

“CrossFit Total”

Back squat, 1 rep - 245
Shoulder Press, 1 rep - 125
Deadlift, 1 rep - 355PR

Was super stoked about my DL, that’s deff a new PR by 20lbs.  I think the others were unchanged, but considering I haven’t been able to follow the mainsite for over a month now + I just getting over a sinus infection + this is my last day of taking prednizone prescribed for a skin inflamation + the extra PT today, + still feeling stiff from Linda (ewww) overall, was some good numbers for myself I think.

*edit* I looked up my last CFT and I actually brought my DL up 40lbs from last time, however, it was a 20lbs PR because I’ve gotten up 335 before, just not in a CFT

Short on time today,

Diane 4:53(PR)

Paleo is really starting to shine!

10 rounds of

10 burpees
10 situps

17:36

+13 burpees for day 56+57

I’m getting sick at the worst possible time. I hope I can get past it quick.

CFWU subbed dip by HSPU

As Rxd but a bit pressed by time so rested less than 3 min between each sets
OHS 125-135-140-145-150PR
FS 165-195-205-215-220PR
BS 285-310-345-350-355PR

Aimed for a PR of 5 on each lift and I reached my goal

Yesterday I only did three rounds so yesterday night after work I did another 3 rounds

Sung - 26 February 2010 04:17 AM

Short on time today,

Diane 4:53(PR)

Paleo is really starting to shine!

Sweet time, bro. What was your old time?

CFWU

OHS, front squats, back squats

OHS: 45# - 45# - 45# - 45# - 45# (still getting comfortable with these)
front squats: 95# - 95# - 100# - 100# - 105#(PR)
backsquats 185# - 205# - 225# - 245# - 265#(PR, beat my CFT lift)

wu

100 single unders ( haven’t had time to practice these as much lately and I could tell although I did get one DU )

OHS
65 lbs 75 85 95 105 (pr)

FS
85   95 115 (it was on this rep I remembered about the whole make every rep higher thing)  125 (pr)  145 ( big PR )

BS
155 185 205 225 240 (pr) where was that on the CFT the other day

ok I’ve got video of all three for form that Ill post later.

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

WU:  2 rounds (10 burpees, Samson stretch, 10 OHS, 5 PUs, 5 dips, 10 GHD SUs, 10 back extensions) + OHS WU (45x5, 55x5)

OHS:  65-85-95-105-115
FS:  185-215-245-265-285
BS:  315-325-335-345-355

When the WOD was posted last night, I had it in my head that I would go for PRs on OHS and FS.  Really felt off when I hit the gym though.  Instead, focused on getting deep on each rep.  On OHS, I used the top rack position on a squat rack and split my legs in a half lunge to unrack the weight with arms fully extended…racking the weight after the lift, lowering the bar into the rack by bending my arms, was painful on the shoulders.

Rest day for me, body needs it.  I think I’m feeling Linda in all the right places today - which means deadlifts went better than I thought (: