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Tuesday, December 6th, 2011 - Back Squat
Posted: 05 December 2011 06:35 PM   [ Ignore ]
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TUESDAY 111206

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

Post loads to comments.

Compare to 110613.

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.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 05 December 2011 06:38 PM   [ Ignore ]   [ # 1 ]
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Currently 8308 votes right now. Up from 8202 yesterday.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 92609. Up from about 87810 yesterday.

If you’re a US resident, please vote and spread the word.

Garddawg - 25 October 2011 07:31 PM

So about 3000 people come here each day to get the free scaling we do every night.  24/7, 365 days a year.  We rarely ask anything of our members or the people who come here.  Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade.  It takes just a few seconds to text a vote.  We could have 3000 votes a day, if you all took a few seconds to text a vote in.  The highest vote right now after two days of voting is around 1000, we have 98.  I’ll post a few reminders please help..

‎CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.

http://www.powerabrightfuture.com/gallery/detail/?nid=1598

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 05 December 2011 06:46 PM   [ Ignore ]   [ # 2 ]
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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

Brand X Back Squats
http://www.facebook.com/video/video.php?v=1621272893294&ref=mf

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 06 December 2011 03:39 AM   [ Ignore ]   [ # 3 ]
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Voted

4 rounds for time of:
50 Squats
400m Run

Time: 13:24
Run on hotel treadmill.

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 06 December 2011 04:20 AM   [ Ignore ]   [ # 4 ]
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CFWUx3 (ring dips subbed)

WOD 20111203
Complete as many rounds in 20 minutes of:
Row 250 meters
25 Push-ups

Scaled back to 10 minutes based on the tightness that I still have in my abs from the GHB situps last week.  I am able to stand and move now, but situps during warmups were extrememly difficult and the stretch from pullups was distracting.  Decided not to push it and cut the time requirement in half:

4 rounds
5th round, completed row/ 10 pushups

The pushups were more difficult that I thought they would be considering.

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M/33/6’/185
CF DOB 11/15/10

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Posted: 06 December 2011 04:47 AM   [ Ignore ]   [ # 5 ]
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Power Cleans

1, 1, 1, 1, 1

135lb, 155lb, 175lb(PR), 185lb(PR), 195lb(F)

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35/190lb/5’9” Started at 202lb
“The secrecy of my job prevents me from knowing what I’m doing.”

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Posted: 06 December 2011 05:33 AM   [ Ignore ]   [ # 6 ]
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Voted.

I must have missed this the te beginners area but how long is the recommended rest between sets?  Thanks in advance

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Posted: 06 December 2011 06:01 AM   [ Ignore ]   [ # 7 ]
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CFWU 2 X 10 (no pull-ups or push-ups; 20 sit-ups) + mobility + Burgener WU

.com WOD from 111205

Eva

Five rounds for time of:
Run 200 M (treadmill)
20 KB swings, 1 pood
10 Asst. Pull-ups (G&P)

20:27

I did a very light scaling today; taking it easy coming back from my back issue. Feeling good all day and during the WOD but still stiff this morning it slightly disrupted my sleep last night but my three year-old son really disrupted my sleep last night. Good thing I turned in early last night.

Scott

Voted.

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M 43/6’2”/226, CF DOB 100414 @296#

You have to break when you have muscular failure, you choose to break when you have mental failure. - Garddawg (I’m going to paint this on the wall in my garage.)

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Posted: 06 December 2011 06:04 AM   [ Ignore ]   [ # 8 ]
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keesh - 06 December 2011 05:33 AM

Voted.

I must have missed this the te beginners area but how long is the recommended rest between sets?  Thanks in advance

Rest long enough to hit the next set hard and fresh but don’t get cooled down. I usually go about 3 min. But your mileage may vary.

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M 43/6’2”/226, CF DOB 100414 @296#

You have to break when you have muscular failure, you choose to break when you have mental failure. - Garddawg (I’m going to paint this on the wall in my garage.)

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Posted: 06 December 2011 06:11 AM   [ Ignore ]   [ # 9 ]
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EVa - 5 RFT
Run 1/2mi (treadmill)
30 KB Swing (used 45lb db)
30 pullups
53:51
*Did this at a hotel gym, so the gear was not quite up to par.  Also, i live in the midwest, but am traveling for business in the Rockies.  I did this WOD at about 9,000 feet of elevation…totally gassed.

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M/46/5’8”/180lbs
CrossFit DOB: 4/23/11

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Posted: 06 December 2011 06:40 AM   [ Ignore ]   [ # 10 ]
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Back Squat 3-3-3-3-3 reps
145-165-185-190-195 (2 only)

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I am an athlete.  Life is my sport.

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Posted: 06 December 2011 07:33 AM   [ Ignore ]   [ # 11 ]
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Voted.

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“Part of the fun is that frisson of terror as you check to see what the WOD is for the day.” Metric

“I did a 6:00 AM WOD the other day - Fight Gone Bad. When I saw it on the gym whiteboard I thought “you’ve got to be kidding”. It turned out to be fantastic. I spent the rest of the day knowing that I had slayed a dragon.” Radiosound

“Scale appropriately and warm up well and the most dangerous thing you’ll do today is drive to work.” TexasPatrick

M/44/5’10”/75kg

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Posted: 06 December 2011 07:52 AM   [ Ignore ]   [ # 12 ]
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CFSB3 w2/d1 & ohs, ttb, wall ball

warmup:
10 good mornings
10 ohs
10 c&j
10 squats
20 mini ghd sit ups (on physio ball)
stretching

CFSB3 w2/d1
Back Squats
warmup: 5x70, 85, 100
work: 3x120, 135, 150#(3)
last set max reps

WOD
3x
5 OHS - 45#
10 TTB
20 wall balls - 12#

6:22

Recon Ron Pull ups
Step 7/14: 4-4-2-2-2

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 06 December 2011 08:20 AM   [ Ignore ]   [ # 13 ]
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12/6/11 Box Squats

Warmup: jump rope, weighted back extensions, Abmat situps, squats, PVC shoulder presses, PVC bent over rows

Workout:
Practiced box squats
pvc, 10, 20, 30, 40 X 10
(shoulder ROM limits ability to hold the bar)

Skills: shoulder ROM, then ice.  Voted X 2.

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Alden
M/57/6’1”/ 195

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Posted: 06 December 2011 08:39 AM   [ Ignore ]   [ # 14 ]
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karenchase - 06 December 2011 07:52 AM

Congrats on finishing the Tough Mudder!

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M 43/6’2”/226, CF DOB 100414 @296#

You have to break when you have muscular failure, you choose to break when you have mental failure. - Garddawg (I’m going to paint this on the wall in my garage.)

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Posted: 06 December 2011 09:34 AM   [ Ignore ]   [ # 15 ]
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5 rft

Row 1000 metres
30 kb swing 1 pood
30 pushups

Not the WOD, but had to make do. Still hurt.

35:54

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“Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and the glory of the climb.” - Winston Churchill

“You have enemies? Good. That means you’ve stood up for something, sometime in your life.” Winston Churchill

M41/6’/192 - now 184

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