Tuesday, Janary 24, 2012

20 Minutes to:

Learn/practice Front & Back Squat

1. Front Squat: work up to a single @ 90%, then 1 set of 2 @ 85%
2. Back Squat: 1 set of 1 @ 95%, then 2×2 @ 85%

-then-

Choose a version:

“In a boat”
21-15-9
Row (Calories)
Jerks (135#/95#)
Box Jumps (24”/20”)

“In a tree”
21-15-9
Chest-to-bar Pull Ups
Jerks (135#/95#)
Box Jumps (24”/20”)

Ah, sleds!

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on January 23, 2012 at 9:24 pm Comments (20)

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20 CommentsLeave a comment

On January 23, 2012 at 10:28 pm Bob said:

I’m supervising. When he starts to fade I give him accolades and say motivational things.

Reply
- On January 24, 2012 at 6:30 am Terri said:
  
  Ha!!! You do look mighty relaxed, Bob. As for Christian, if those ropes were to break, he’d be face down on the pavement.
  
  p.s. In honor of today’s workout, I will try not to be a great big box-jump baby. Or, if I must be a baby, at least I will try to be this one:
  
  http://www.crossfit.com/cf-affiliates/Murray_3YearOldPR.jpg
  
  Reply
  - On January 24, 2012 at 10:33 am Pat said:
    
    Cute!
    
    Reply
- On January 24, 2012 at 11:53 pm Christian said:
  
  Thank is a horrendous photo. But now o know why it was so hard – my right ankle appears to have disconnected from my body!
  
  Reply
On January 24, 2012 at 11:27 am Paige said:

Front squat: 120#? Not sure where we wound up.
Back squat: 135#

Metcon: 13:45, red band for CTB and jumps on small box with two stacked yellow plates. (Terri, this is much friendlier than the red box, really. Maybe because it is a little shorter? I’m just saying.)

Reply
- On January 24, 2012 at 8:17 pm Terri said:
  
  I’m back to freezing up on the small box with NO plates.
  
  Reply
On January 24, 2012 at 12:59 pm thursdaygrey said:

Hate that I’m on the road and missing all these fun WODs. Today’s travel WOD: 100 push-ups, 100 sit-ups, 100 squats for time. 13:40.

Sigh.

Reply
- On January 24, 2012 at 1:58 pm Pat said:
  
  Working out while traveling is tough. Good for you!
  
  Reply
  - On January 24, 2012 at 2:49 pm thursdaygrey said:
    
    Thanks, Pat. I usually can get a run in, but most hotels lack the equipment for anything but body weight moves or weighted lunges. Besides, I miss working out with everyone!
    
    Reply
On January 24, 2012 at 2:00 pm Pat said:

Skipped the lifts due to back issues. Instead I did some mobility work and squat therapy.

Metcon in a boat:
13:56, RX

Reply
On January 24, 2012 at 2:16 pm Bryan said:

Back is still bothering me so just tried a few back squats. Front Squats I used 215 and 205.

Metcon – rowed (RX) 9:08. Lots of energy today at noon.

Reply
On January 24, 2012 at 6:54 pm David C said:

tough wod for me…

FS- worked up to 220#

BS- worked up to 235- ran out of time

Metcon: 13:07 (Rx)

Reply
On January 24, 2012 at 7:53 pm William Manson said:

185#FS
205#BS
Metcon: 12:37 with 115# (too heavy). But at least I learned how to hold my wrists during jerks!

Reply
On January 24, 2012 at 8:16 pm Terri said:

FS: 80 (slightly more than my 90 percent) Don’t think I got low enough because …

BS: 75# (20# lighter than my 90 percent)

Need to work with a target from now on.

Metcon: 12:33 in the boat with 45# and a short stack of plates. Struggling lately with terrible box jump fear and needed to have a fun, happy day at the gym.

Reply
- On January 24, 2012 at 8:30 pm Joy said:
  
  Just keep doing something, T! It gets better!
  
  Reply
On January 24, 2012 at 8:40 pm Joy said:

Liz, Jen G & I shared a rack for front & back squats. I did 85# front squat & more on back squats but don’t remember lbs.

Metcon in a boat with 55# jerks
15:11

p.s. I’m feeling very discouraged about not being able to string DUs together. Maybe we could have another remedial jump rope class.

Reply
- On January 25, 2012 at 7:16 am Terri said:
  
  You. Will. Get it. It’s going to click.
  
  Reply
On January 25, 2012 at 12:15 am Bob said:

Felt a little muscle spasm on the first set of warmup front squats so I pretty much blew of the first part of the work out and just warmed up for the metcon.

11:01 RX. Could have found two seconds somewhere if I was watching the clock…dammit.

Reply
On January 25, 2012 at 5:29 am jess hoehn said:

front sqt: 130#
back sqt: 155#

metcon:
20:49 @ 85#
took me a while…maybe should have done 75# but i’m happy with this

Reply
On January 27, 2012 at 10:34 am Radha said:

Made this up on Thursday: 13:xx with c2b pullups and 60# for jerks.

Reply

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