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Saturday, August 17th, 2013 - Back Squat
Posted: 16 August 2013 06:32 PM   [ Ignore ]
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SATURDAY 130817

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

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Compare to 120112.

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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CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 16 August 2013 07:23 PM   [ Ignore ]   [ # 1 ]
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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

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Posted: 17 August 2013 03:38 AM   [ Ignore ]   [ # 2 ]
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Clean, SU, sit ups (FP)

Wu: yes

CFSB:
Floor press 3x85 and 15x70

WOD:
5 rft
4 DB clean, ahap. Movment starts from floor and ends on floor
80 SU
12 sit ups
9:02
Used 28kg db:s for the cleans. No gameplan for this, just to not break to much but keep moving.

MWOD:
K* 10 minutes

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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

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Posted: 17 August 2013 03:38 AM   [ Ignore ]   [ # 3 ]
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15 x 50y Sprints
Fastest 7:01
100 Push Ups
(12,8) Full, (10,10,10,10,10,10,10,10) Knees

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Posted: 17 August 2013 04:08 AM   [ Ignore ]   [ # 4 ]
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Metric - 16 August 2013 06:32 PM

SATURDAY 130817

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

Post loads to comments.

Compare to 120112.

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.


Well just started crossfit today, not part of a class just using the gym at work on my own, I’ve decided to follow the WOD. This is the first time I’ve really done squats with weight, anyway I did in kgs, 40-60-70-70-70. I think I did ok, 70kg is my limit, really struggled with that, am only 63kg.

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Posted: 17 August 2013 04:50 AM   [ Ignore ]   [ # 5 ]
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Legs are Crying uncle this morning. So a rest day is on the agenda for today. Maybe Squat tomorrow. Have a Great weekend all.                            Legs stretched out and feeling good now.          WOD Siren   called me into Gym. grin  130817   I prefer Box Squats when Squatting to maintain depth and form.  88 x 5,  132 x 3,  176 x 3, 220 x 3, 242 x 3, 264 x 3, Started cutting squats at parallel so stopped because of form break down.  I do not release and sit on box, I touch and recover. box is set so my squat goes 1’’ below parallel. Have Great weekend all.                                                                Just didn’t feel as though I had done enough this morning So I chose to do ( Grace) This was my 1st time ever.  I used 60 kg.=132 lbs x 30 Clean + Jerks   time 4:35   I sure wouldn’t want to meet her in a dark alley.  Scary Woman! ohh  I think I’m done now grin  Really!

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F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 17 August 2013 06:15 AM   [ Ignore ]   [ # 6 ]
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Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

135#, 185#, 225#, 245#, 265#, 265#, 225#.

Deadlift for 1RM: 275#, 295# Fail, 295#, 315# Fail X 2. Way below my standing PR, but given the WOD I guess I shouldn’t be surprised.

Ab work, and $ out with 5K row in 20:27.

This was my 8th WOD in the last 6 days, and surprising I am not that sore or tired feeling. I will have to see how I feel later today and decide about working out tomorrow or not.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 17 August 2013 08:10 AM   [ Ignore ]   [ # 7 ]
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Saturday 130817 5:00 am start   Overall temps higher past few days.  90 degrees in garage gym with a/c & fans on . 

WU: 3 rounds of: Samson stretch, 15 OHS w/pvc pipe, 15 ab-mat sit-ups, 15 good-mornings w/ 45# bar, 12 pull-ups, 12 dips.

WOD: 
Back Squat 3-3-3-3-3

Warmed up with 10 reps @ 75 pounds

145-165-185-205-205-210 PR ! 

Bonus round   10 reps @ 125 pounds &  10 reps @ 125 pounds

Well,  my previous 1RM was 205 and that was back in May. So felt great about the increase in weight and reps.  I did feel like I was leaning forward a bit on that last round @ 210 but not too shaky.
Felt good enough to do a couple sets of 10 reps at 60 % of max.  Most of you guys do warm ups at 210, I’ll get there !

Good start to the day.

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Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

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Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 17 August 2013 08:40 AM   [ Ignore ]   [ # 8 ]
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David J H - 17 August 2013 08:10 AM

Saturday 130817 5:00 am start   Overall temps higher past few days.  90 degrees in garage gym with a/c & fans on . 

WU: 3 rounds of: Samson stretch, 15 OHS w/pvc pipe, 15 ab-mat sit-ups, 15 good-mornings w/ 45# bar, 12 pull-ups, 12 dips.

WOD: 
Back Squat 3-3-3-3-3

Warmed up with 10 reps @ 75 pounds

145-165-185-205-205-210 PR ! 

Bonus round   10 reps @ 125 pounds &  10 reps @ 125 pounds

Well,  my previous 1RM was 205 and that was back in May. So felt great about the increase in weight and reps.  I did feel like I was leaning forward a bit on that last round @ 210 but not too shaky.
Felt good enough to do a couple sets of 10 reps at 60 % of max.  Most of you guys do warm ups at 210, I’ll get there !

Good start to the day.

Congrats on the PR! grin

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 17 August 2013 09:46 AM   [ Ignore ]   [ # 9 ]
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moll28 - 17 August 2013 04:08 AM
Metric - 16 August 2013 06:32 PM

SATURDAY 130817

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

Post loads to comments.

Compare to 120112.

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.


Well just started crossfit today, not part of a class just using the gym at work on my own, I’ve decided to follow the WOD. This is the first time I’ve really done squats with weight, anyway I did in kgs, 40-60-70-70-70. I think I did ok, 70kg is my limit, really struggled with that, am only 63kg.

Welcome to the community. Best of luck on your training

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 17 August 2013 09:57 AM   [ Ignore ]   [ # 10 ]
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TriggerT - 17 August 2013 06:15 AM

Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

135#, 185#, 225#, 245#, 265#, 265#, 225#.

Deadlift for 1RM: 275#, 295# Fail, 295#, 315# Fail X 2. Way below my standing PR, but given the WOD I guess I shouldn’t be surprised.

Ab work, and $ out with 5K row in 20:27.

This was my 8th WOD in the last 6 days, and surprising I am not that sore or tired feeling. I will have to see how I feel later today and decide about working out tomorrow or not.

Hey Trigger you sound like a real go getter 8 WODs in 6 days ! That’s a lot! Good work out.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 17 August 2013 10:34 AM   [ Ignore ]   [ # 11 ]
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FRIDAY 130816
Pack

With a 20 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

14:41

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M/48/5’ 11”/220#

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Posted: 17 August 2013 10:45 AM   [ Ignore ]   [ # 12 ]
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130817

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

Warm-up: 45x2x5r, 95x1x5r, 115x1x3r, 135x1x2r

185-195-200-205-210

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

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CF birthday: 5/14/13

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Posted: 17 August 2013 11:21 AM   [ Ignore ]   [ # 13 ]
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DROMS

SATURDAY 130817

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

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155-185-205-235-255

Knee feeling pretty good

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Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 17 August 2013 11:26 AM   [ Ignore ]   [ # 14 ]
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WEDNESDAY 130814

“Helen”

Pack:
3 rounds for time
Run 400 m
21 kettlebell swings, 40#
12 pull ups

9:03

Compare to 130520:

10:03

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Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 17 August 2013 11:45 AM   [ Ignore ]   [ # 15 ]
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jchcrawk - 17 August 2013 11:26 AM

WEDNESDAY 130814

“Helen”
Pack:

9:03

Compare to 130520:

10:03

Good show m8! 1 minute down!
/Patrik

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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

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