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Tuesday, December 3rd, 2013 - Back Squat
Posted: 02 December 2013 05:14 PM   [ Ignore ]
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TUESDAY 131203

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

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Compare to 121115.

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.”
BlueBugofJustice - 18 August 2009

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Posted: 02 December 2013 05:16 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 14 November 2012 10:52 PM

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.

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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: 02 December 2013 10:30 PM   [ Ignore ]   [ # 2 ]
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Monday midnight 3rd shift break wod:

Scaled “Willy” RIP
3 rounds for time

800m run
5front squat @ 155
200m run
11 pullups
400m run
15 KB swings 1.5 pood


I subbed 800, 200 and 400 m ROW for the running due to a foot injury.

Time 25:17

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M/25/5’11”/200

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Posted: 03 December 2013 02:17 AM   [ Ignore ]   [ # 3 ]
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02/12/13

Run 5K

Time 22’ 47”

Ran on a treadmill with 1% incline, felt hard because of the squats I did Saturday, still fairly pleased I suppose,

03/12/13

WU Shoulder press 3X10 30kg (1x10 @ 35Kg)
Hip mobility and stretching

Thruster 2-2-2-2-2-2-2

40kg 45kg 50kg 50kg 55kg 57kg 57kg

Might have been able to get 60kg but felt like the form was breaking down a little at 57 so kept it there.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 03 December 2013 03:47 AM   [ Ignore ]   [ # 4 ]
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TUESDAY 131203

WU:
3x10:
sit-ups
beginner pull-ups
dips
hip raises
push-ups (x5)
1 rope pull to sit/set

Back Squat
2-2-2-2-2-2-2-2-2-2 reps
Post loads to comments.

110-115-120-125-130-135-140-145-150-165 (CrossFit PR)

CD:
up dog (30 secs)
Sampson Stretches (30 secs/leg)

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 03 December 2013 04:01 AM   [ Ignore ]   [ # 5 ]
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Back squat.
20kg
40kg
50kg x 3 sets keeping bar on shoulders
50kg x 3 sets keeping bar on shoulders
60kg x 2 sets keeping bar on shoulders

don’t have a rack so rather limited by my ability to get the bar into position.

5k run warm down on the beach.

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 03 December 2013 04:40 AM   [ Ignore ]   [ # 6 ]
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131114

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood 50 lb Kettlebell X 21 swings
12 Pull-ups

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Compare to 130814.

Time: 12:13

Last time 130814*: 10:25

Last comparable time: 11:44

In gym, runs on dreadmill (7:53/m pace), lost time (rest) moving from dreadmill to pullup bar and back.  KB swings unbroken rounds 1 and 2, broken 17-4 rd 3.  Pullups kipped singles, 8-4, 5-4-3, 5-4-3.  Also lost time going to get the kettle bell during round 2 as someone had taken it - probs a 30 sec detour.

*130814 was done outside, pull ups on garage rafter, no lost time transitioning.

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M 52/5’10”/180

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Posted: 03 December 2013 04:41 AM   [ Ignore ]   [ # 7 ]
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12-3-2013

5 am WOD with Morning crew

Mobility WOD and track warm up

3 x 800 m run with 400 m jog in between

3:46, 3:58, 3:31

At home after

20 strict push ups with 2 sec hold at bottom, 40 sec plank
Strict muscle ups no kipping
2-2-2-1-1

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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: 03 December 2013 04:45 AM   [ Ignore ]   [ # 8 ]
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12-3-13


Back Squat
2-2-2-2-2-2-2

WUP
45x10 reps Back Squat

WOD
95-115-135-155-165-175-185

Its good to be back.

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Posted: 03 December 2013 05:00 AM   [ Ignore ]   [ # 9 ]
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SheepDawg - 03 December 2013 03:47 AM

TUESDAY 131203

WU:
3x10:
sit-ups
beginner pull-ups
dips
hip raises
push-ups (x5)
1 rope pull to sit/set

Back Squat
2-2-2-2-2-2-2-2-2-2 reps
Post loads to comments.

110-115-120-125-130-135-140-145-150-165 (CrossFit PR)

CD:
up dog (30 secs)
Sampson Stretches (30 secs/leg)

Good job sheepDawg

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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: 03 December 2013 05:03 AM   [ Ignore ]   [ # 10 ]
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OwenCD - 03 December 2013 04:01 AM

Back squat.
20kg
40kg
50kg x 3 sets keeping bar on shoulders
50kg x 3 sets keeping bar on shoulders
60kg x 2 sets keeping bar on shoulders

don’t have a rack so rather limited by my ability to get the bar into position.

5k run warm down on the beach.

Sounds tricky OwenCD, Good job getting thru those.

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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: 03 December 2013 05:58 AM   [ Ignore ]   [ # 11 ]
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WU - foam roll; stretch; 12 back extensions

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 275lbs x 5; 315lbs x 5; 360lbs x 5 (PR)
380lbs x 1 (PR)

Complete 7 rounds:
Max Reps False Grip Pull Ups on Rings
10 Hollow Rocks

then…

For time:
100 Ball Slams 40 20 lbs

49 FGPu reps; time on ball slams was 5:38

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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: 03 December 2013 06:23 AM   [ Ignore ]   [ # 12 ]
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Failure. Failed to avoid pigheadedness…

Deadlifts
135*5/205*3/255*1
280*5/290*3/300*2

Back started rounding rep 2 in the last round, should have stopped. Tried the 3rd rep instead. Result - strained muscle in the right lower back. No WOD today and for at least several days… *sigh*

Posting as a reminder to everyone.

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M/47/5’10”/160

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Posted: 03 December 2013 06:39 AM   [ Ignore ]   [ # 13 ]
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Murph99 - 03 December 2013 05:58 AM

WU - foam roll; stretch; 12 back extensions

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 275lbs x 5; 315lbs x 5; 360lbs x 5 (PR)
380lbs x 1 (PR)

Complete 7 rounds:
Max Reps False Grip Pull Ups on Rings
10 Hollow Rocks

then…

For time:
100 Ball Slams 40 20 lbs

49 FGPu reps; time on ball slams was 5:38

Well done Murph!

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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: 03 December 2013 06:52 AM   [ Ignore ]   [ # 14 ]
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am
Every 90 seconds complete
11 Thrusters, 105
11 Pull ups
4 rds missed the last rd by 15 seconds

pm
Zercher squat x 8
45/95/115/135/145/165
Box step ups
4 x 15
100 GHD sit ups

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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: 03 December 2013 06:59 AM   [ Ignore ]   [ # 15 ]
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TUESDAY 131203

Back Squat 10 sets of 2

WU: 45x12, 135x10,135x10,185x5
225-245-245-255-255-265-265-275-275-285
185lb x 20 (didn’t go heavier than last time, but should have)

OPG, check my form on the squats. This was my 2nd set at 265.
https://vimeo.com/80907598

$O: 3 x sled push, length of basketball court and back

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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