August 15, 2010jhannafitness36 Comments on Monday Workout: Backsquat Monday Workout: Backsquat Strength Backsquat 3-3-3-1-1-1 WOD In 4 minutes: Row 500 Meters Max Rep Kettlebell Swings (45 / 35) Score is total number of swings. Swings are overhead, locked out, behind ears.
SP 5,5,5,3,3,3@ 45,50,50,52,54(fail) 52,52
WOD 40 kbs @ 20#
BS: 133X2, 155, 165×2,177
WOD: 36 35#
BS: 177#
WOD: 44 Rx
Bs: 143#
wod: sub GHD for kettlebell: 27
Business trip to Chicago, went to Atlas Crossfit, http://www.atlascrossfit.com/
3-3-3-3-3 Push Jerk: 95,105, 115,125, 135
7 Rounds:
7 x 40# DB Squat Clean
7x burpees
7:22 Rx
lots of fun at Crossfit Works (Tucson) today…
first: 3 rounds of…
10 squat to stand
10 pushups (1st round regular, 2nd round triangle, 3rd round wide side to side)
10 sampson stretch (5 each side)
10 ring dips
10 pull-ups (1st round overhand, 2nd round underhand, 3rd round alternating switch grip)
then: 3 rounds of…
10 strict L-raises (with a partner holding your shoulder blades so you can’t kip)
WOD: 3 rounds (8 minute cut-off) of —
21 DLs (185/135, not allowed to drop the bar at any time)
50 DUs
at 8 minutes I had 2 rounds and 17 DLs (rx’d)
BS 67# (working my way up to a good weight still)
WOD: 40 w/20#
BS: 111, 121, 133, 143, 155 (PR tie), 165 (fail)
WOD: 42 @ 25# (unbroken!)
BS: 111,133,155,160,166,177(pr)
wod: 32 rx
devon is my twinnnnnnnn 🙂
BS: 221×3 / 243, 260(PR+5), 221
WOD: 35 Rx
BS: 111×3, 116 (lopsided, oops!), 126, 133 (PR)
WOD: 39 @ 25#
BS: 65, 77×2, 85, 92, 97 PR
WOD: 2:19 row, 26 kb swings @ 25#
DL: 3×99, 3×110
WOD: 34 @ 25#
67 (3×3)/77, 82, 87
WOD: 23 @20#
BS: 225, 247×2; 269, 315 fail, 311 fail, 291
WOD: 50RX
ditto Cat exactly!:
BS: 111,133,155,160,166,177(pr)
wod: 32 rx
BS: 221, 243×2, 264, 264, 311 (fail)
Kettlebell: 41 Rx
BS: 160-170-177-187-204(f)-199-204
WOD: 40 w/ 45#
315, 359, 403 x 3; 447, 469, 469 x1
WOD: 51 @ 53#
Sweet mother of all that is holy man! I didn’t know they had that many plates in the box!
67,67, 67, 77, 77, 77 pr (backsquat) 23 KB 15#
BS: 111×3, 121, 131, 133 (PR!)
WOD: 39 rx’d
BS:111×3, 121, 131,133
wod:20@25#
133/138/143/155/160/165
WOD: 43 Rx
199×2/209/231/250/260 (fail)
WOD: 48 RX
BS: 133×2, 143, 155, 165, 177 (PR by 30#)
WOD: 30 Rx
wow awesome!
backsquats: 65, 77, 77; 87, 92, 97# (pr)
WOD: 40 at 25#
70 x 5, 70 x 5, 70 x 5, 87 x 3, 87 x 3, 87 x 3
WOD: 44
BS: 121,133,143,148,158,168
WOD: 27 @ 35#
BS: 275#
WOD: 47 @ 40#
nice, are you still following our programming from your school gym?
going to try. I went by crossfitfenway and talked to a few other gyms and I just don’t think the pricing is going to work for me.
sometimes they have 2X per week options that might work for you.
BS: 67, 67, 72, 82, 87 (PR!)
WOD: 30 kb swings at 20#
BS: 80KG, 80KG, 90KG, 90KG+10lbs., 100KG, 100KG+10 lbs.
WOD: 41 KB Swings 1.5 pood KB