2 of 6
2
Thursday, January 12th, 2011 - Back Squat
Posted: 12 January 2012 09:10 AM   [ Ignore ]   [ # 16 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  590
Joined  2008-07-14

100 rope jumps (unbroken)
CFWU x2: Samson, GHSU (hands touching behind) and BE (Smith), KPUs (10), dips, and OHS (20#)
100 rope skips (unbroken)
arms/shoulders circles/crosses, ant/post shoulders, lats/tris

Back squats:
45# x 5
95# x 5
135# x 3
135# x 3
115# x 3
115# x 3
115# x 3

Started too high with the 135 and didn’t feel like I had good ROM (depth) or enough power to come up from any lower. It’s been a little while since I’ve done squats. Decided to focus on form/technique today when I realized what was happening.

 Signature 

M/48 yo/5’7”/145 lb.

Profile
 
 
Posted: 12 January 2012 09:11 AM   [ Ignore ]   [ # 17 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  563
Joined  2009-07-07

Warm up
Mobility stuff
150 Jump rope
1 minute Heavy Bag (Retzev Drill)
10 ea 0f:
Push-ups
Sit-ups
Band assisted Pull-ups (5)
Good mornings
Squats

WOD
Back Squat 3-3-3-3-3
65-70-75-75-75
Warmed up with 3X45lb. Did box squats 11” box. Felt like my form is getting a bit better. Really trying to keep that bar low and locked in helped “arch” into the bar.(Noticed that in Conner’s video) Don’t seem to be collapsing like I was. I’ll keep using the box for help with depth and getting back more.

$ out
10XBeginner Rope Climbs

 Signature 

“If you’re not afraid of your workout you’re not working out hard enough”
NEVER walk away from your bar! NEVER, NEVER, NEVER! - Jeff Martin

Profile
 
 
Posted: 12 January 2012 09:18 AM   [ Ignore ]   [ # 18 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14226
Joined  2004-06-18
joseph2236 - 11 January 2012 10:24 PM

sounds good. would it hurt to supplement this with 5-5-5-5-5 dead lift?

Nope, not if you can handle the volume.

 Signature 

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

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

Profile
 
 
Posted: 12 January 2012 09:22 AM   [ Ignore ]   [ # 19 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

“Filthy 50s”

Wu: F & J, shoulder mobility, 2 x 10 pullup, back, ext., dips

Wod Pack:
For time:
35 Box jump, 18-20 inch box—-> 50cm
35 Jumping pull-ups
35 Kettlebell swings, 1 pood—-> 16kg db
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball—-> 5kg wb
35 Burpees
35 Double unders—-> side to side over small hurdle
18:48
Last time June 2012, 19:28 whit about the same scaling. As then, them bucking furpees killed me today.

Skill/strenght: Floor press 3x40 - 3x50 - 3x60 - 3x70 - 1x80 - 50x40kg (in smith, barweight not counted)

Co: Hang power snatch form w bar. Stretch

 Signature 

CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

Profile
 
 
Posted: 12 January 2012 09:23 AM   [ Ignore ]   [ # 20 ]
Puppy Dawg
Avatar
Rank
Total Posts:  6
Joined  2012-01-11

finished about an hour ago.
Back Squat (as Rx’d)
225
245
265
275
295

deadlift (5-5-5-5-5)
225
275
275
295
315

strict pull-up 25lb load
5x10
i feel all mesed up. ice bath and arnica cream will fix me.

Profile
 
 
Posted: 12 January 2012 09:31 AM   [ Ignore ]   [ # 21 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  115
Joined  2010-12-30

Back Squat

Buy In:
Buy in with 3 rounds 10 reps: sit ups +25lbs, back extensions +25lbs, dips, pullups, pushups

Burgener Warmup

Back Squat 3-3-3-3-3 reps
135-155-175-195-215-225
(did 6 sets started a bit lighter than I should have)

 Signature 

———-
M/44/5’8”/147
CF DOB 12/31/2010
#lookup

Profile
 
 
Posted: 12 January 2012 09:34 AM   [ Ignore ]   [ # 22 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  553
Joined  2009-08-13

Thursday, January 12th, 2012- Back Squat

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

I warmed up with the empty bar for 5 reps and then did 95lbs 3x5.

Being that I just started working out steady last Monday, I felt I needed to start light and work on form. I am disappointed today. I thought I found a good Crossfit group here at Ramstein but it hasn’t worked out well. That’s alright, I will just continue to use this awesome website and work out as best I can by myself. I know I could use the help of a trainer to work on my squat form and other movements as well. Tomorrow I actually move into my house and can stop living out of my suitcase, so that will be a good thing. When I can, I should video my air squat and ask for help here. It is hard to keep motivated when the gym here is not Crossfit friendly. I can come here and do alright so it’s not the end of the world.

 Signature 

Donald K. Toro

Profile
 
 
Posted: 12 January 2012 09:47 AM   [ Ignore ]   [ # 23 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  385
Joined  2009-10-24

Back squat

3 - 3 - 3 - 3 - 3

Decided to not check my previous max on this to see if I could surpass it on feel alone. When I got to 200 on round 5, I thought, “could have handled more, but this is probably a PR.” Turns out I hit 205 just last month, and 225 almost a year ago (though I’m suspicious of how low I actually got then. Been focusing on form lately).

So much for that approach. Next time, I check!

135 - 155 - 165 - 185 - 200

Profile
 
 
Posted: 12 January 2012 09:50 AM   [ Ignore ]   [ # 24 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1601
Joined  2009-06-24

Pullup Strength WOD/Seesaw Presses, Box Jumps, and 100m Run Metcon

5:30 class w/Darrick

Before: s/m, 3x: 10 ring rows, pushups, KBS

SWOD:
5-5-5-5 dead hang/weighted pullups
dead hang-10# vest-15#-20# (maiden voyage of my weight vest dance)

10-10-10-10 kipping and/or chest to bar pullups
3 sets of kipping, 2nd one was “broken” though I didn’t come off the bar, 3rd set was the best, ran out of time for the 4th set

Metcon:
2 RFT:
22 seesaw presses ea arm (did the last 11 reps ea arm of rd 2 w/20# DBs)
100m run
22 box jumps (26” ish tire)
100m run
6:28

 Signature 

The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

Profile
 
 
Posted: 12 January 2012 09:53 AM   [ Ignore ]   [ # 25 ]
Big Dawg
RankRankRankRankRankRankRank
Total Posts:  325
Joined  2008-07-11

Back Squat 3-3-3-3-3
155-160-165-170-175(PR)

 Signature 

m/27/5’7”/150

Profile
 
 
Posted: 12 January 2012 10:26 AM   [ Ignore ]   [ # 26 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2643
Joined  2008-08-16

Ten rounds of
- 1 minute single unders, work this as a POSE drill.
- 1 min rest

Ten rounds of
- 3 power cleans, 50kg. Focus on good form
- 2 mins rest

GHR’s x5 x6

 Signature 

“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

Profile
 
 
Posted: 12 January 2012 11:05 AM   [ Ignore ]   [ # 27 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1300
Joined  2009-05-24

Bench Press 2,2,2,2,2
35,40,42.5(F 2nd),37.5,40

21-15-9 reps of:
Squat 40kg
Ring Dips (Band Assisted)

8:38

Mobility

 Signature 

F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

Profile
 
 
Posted: 12 January 2012 11:42 AM   [ Ignore ]   [ # 28 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  540
Joined  2010-04-10

WU: 3x10   Stretching-Strict Pullups-Pistols-TGU 20#KB

OHS 5-3->1
    100-120-140(2)

Same approach as 111206 on Back Squats:

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

Took a diifferent approach on this one today.  Kept the weight moderate, set a rest period of :60s b/w sets, and focused on getting deep on the squats.  All of squats dropped below parallel with the exception of the last rep of last set, it stayed parallel.

135-155-185-195-205

$ Out:
Burg. WU x3
Snatch Practce…...Movement feels better, much smoother

 Signature 

M/36/5’10/150
CFDOB 100215

Profile
 
 
Posted: 12 January 2012 12:34 PM   [ Ignore ]   [ # 29 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  461
Joined  2009-04-07

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

125-145-165-185-205

 Signature 

36/M/5’11”/144
Crossfitting since Jan 2009

Profile
 
 
Posted: 12 January 2012 12:47 PM   [ Ignore ]   [ # 30 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01

Rest Week Day 4:
Road bike: 7mi TT: 24:29 - PR by 2:56
Barbell on a box mob
ice for hamstring/shoulder

 Signature 

M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

Profile
 
 
   
2 of 6
2