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Tuesday, September 10th, 2013 - Back Squat
Posted: 09 September 2013 04:59 PM   [ Ignore ]
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TUESDAY 130910

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

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Compare to 130817.

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.

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.”
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Posted: 09 September 2013 06:40 PM   [ Ignore ]   [ # 1 ]
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You know the drill.  Everyone can do this one, but if you’re new use the time to cement good movement rather than going for pr’s.

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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: 09 September 2013 11:26 PM   [ Ignore ]   [ # 2 ]
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Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time 14’ 41”

Did this on a treadmill, running backwards was interesting, could probably have done it faster on the road but hey ho, will do that next time.

“Barbara”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Times

2’ 29”
2’ 27”
2’ 32”
3’ 10”
3’ 16”

As you can tell round 4 and 5 gased me out, took me ages to get through the sit ups, I did them unanchored and I think this is where I lost alot of my time.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 10 September 2013 03:51 AM   [ Ignore ]   [ # 3 ]
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130910

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

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185-205-225-235-235

Last time 130817: 185-205-225-225-225

Still coming back from back tweak so don’t want to push too hard - although 235 felt pretty heavy.

Finished with 100 DUs for time: 1:53

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M 52/5’10”/180

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Posted: 10 September 2013 03:51 AM   [ Ignore ]   [ # 4 ]
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Morning all ,Rest day today , Deadlift Day tomorrow.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 10 September 2013 03:54 AM   [ Ignore ]   [ # 5 ]
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Saturday 130907

Pack:
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.

2:16, 2:32, 2:49, 2:43, 2:53

Compare to 121114
Pack:
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.
2:38, 2:29, 2:49, 3:03, 2:41

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 10 September 2013 04:02 AM   [ Ignore ]   [ # 6 ]
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Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Load for C&J was 155# (1 RM is 180#)
Time - 15:35

C&J: 155#x1, 165#x1, 175#-Fail, 175#x1, 180# - Fail x3.

Bike for 25 minutes, and worked on Squat Clean technique for about 15 minutes with 75#.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 10 September 2013 04:18 AM   [ Ignore ]   [ # 7 ]
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No warm up

Metcon: Zues (Rx’d)
3 RFT of:
30 wall ball 9kg,
30 SDHP 35kg,
30 box jump 20”,
30 push press 35kg,
30 cal row,
30 push ups,
10 squat 75kg
Time: 45:01 (13:30, 15:20, 16:11)

Ouch. Severe mental failure on round 3

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M/47/80kg

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Posted: 10 September 2013 04:35 AM   [ Ignore ]   [ # 8 ]
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Sept 10 2013

Flexibility
2 min bottom of squat
1 min each leg couch
1 min each leg hurdle stretch
1 min each leg front split
10 good mornings with 20 lb dumbell on neck back in angry gorilla pose
1 min banded shoulder


Squat 3-3-3-3-3-3 reps
Dumbell squat because of hotel gym. Weights are total of pair of dumbells
80 x 3
90 x 3
100 x 3
110 x 3
120 x 3
120 x 3

All with deep form, toes slightly out, weight on heels butt dropping almost to heels.  Good set

Cashed out with
10 min EMOM 5 x 100 lb shoulder dumbell squats

Cashed out further with 2 mile run and 5 x 100 m sprints in the middle

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 10 September 2013 04:54 AM   [ Ignore ]   [ # 9 ]
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SWOD: Deadlift: 260lbs
135, 225, 245, 260lbs x 5
185lbs x 21 reps

WOD: “Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time - 14:13

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 10 September 2013 05:27 AM   [ Ignore ]   [ # 10 ]
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@No Coast

Warm-up
250m Row
1:00 Plank Hold
250m Row
1:00 Squats
250M Row
1:00 Walking Lunge
Group Warm-up
Barbell Warm-up
Snatch Warm-up: Burgener Warm-up x2, 75x1x5, 95x1x2, 125x1x2, 145x1, 165x1

WOD
10x
1 Snatch, 155#
1 Round of Cindy (5 PU, 10 Push-up, 15 Squat)

Time: 14:24
Target was 85% of Snatch 1 RM.  I did more like 75%. Glad I went lower…rounds of Cindy sapped the required quick pulls of the Snatch. Cindy PUs and push-ups UB, squats slow and steady.

Then,

5x
5 Stick Jumps, 12”
40-yard Sprint
Rest during walk back to starting line
Not for time, but went all out

Then,

21-15-9
Hollow Rock
Toes-through-rings
Not for time, for quality

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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: 10 September 2013 05:29 AM   [ Ignore ]   [ # 11 ]
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Rest Day!!!  Cool and rainy after about a month of 90+ days.

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 10 September 2013 06:49 AM   [ Ignore ]   [ # 12 ]
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Tuesday 130910   5:00 am start, temp about 79 degrees in garage with cooler on - yay!

WU: Usual - 3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 Ab-mat sit ups, 15 Good-mornings w/45# bar, 12 pull-ups (strict), 12 dips.

Additional WU:  Back squat 10 reps @ 75 pounds
WOD:
Back Squat 3-3-3-3-3 reps
175-185-195-205-215(f)- 205(f)

About 2 minute rest between sets.
Started off fine, I was trying to find that Low Bar Back Squat position and work with the form. Then after first set at 205 I thought maybe I was not getting low enough so I put a plastic bucket under my butt and tried to do touch and go box squats. I had not tried this before and it threw off my concentration on the rest of my form. So at 215 I had to dump the weight at the bottom, too much forward lean. Then regrouped and tried 205 but that was also a fail - knees came in and lost all control.  No good.  Needless to say, I am going to have to start working in a set of squats once a week to improve form.

So, with that in mind I did work on form a little.

Did 2 sets of 10 reps @ 125 pounds,  with 3 minute rest between sets.  Worked on slow, controlled form.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 10 September 2013 07:18 AM   [ Ignore ]   [ # 13 ]
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Pull ups, OHS (press)

Wu: yes

CFSB:
Press 3x53.7 then 15x32.5

WOD:
15-12-9-12-15
Pull ups
OHS 25kg
7:13
Had planed to use 30 kg for the ohs, but changed to 25 in the last minute. All ohs unbroken, so it was a wod for my confidence on that weight.
Pull ups broken to set of 4 and 3 at the end.

MWOD:
K* 8 min
50 sit ups

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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: 10 September 2013 07:55 AM   [ Ignore ]   [ # 14 ]
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Magdawg2020 - 10 September 2013 05:29 AM

Rest Day!!!  Cool and rainy after about a month of 90+ days.

Finally! Bring on the CO Fall.

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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: 10 September 2013 08:29 AM   [ Ignore ]   [ # 15 ]
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“Annie”

Warm-up:  400m run (1:58), 500m row (2:08)

Annie
35-25-20-15-10 and 5 rep rounds of:
Double unders
Sit-ups

10:36

Cool-down: 
5 single freehold HSPU
20 Pull-up
5 single freehold HSPU
15 Pull-up
5 single freehold HSPU
10 Pull-up
5 single freehold HSPU
5 Pull-up

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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