45 thoughts on “Wednesday: Back Squat and Oh, Hello Shoulders

  1. Flashback to the old gym, and hey that’s Jocey! who is joining us for Tough Mudder 🙂

  2. BS: 133, 155, 170 (4)
    Wod: 11:11 (SU, RBPU)- I really need to work on my DUs

  3. Squat: 250, 285, 320 (8)
    WOD: 7:12

  4. First real met-con after 5 weeks basically off. At Crossfit Werk. Berlin. And of course it was my LEAST FAVORITE WOD EVER.

    “Kelly” (done with a 10kg wallball [but 9′ target] due to very limited equipment. Their runs are about 450m just like ours)
    37:38
    (yeee-ouch. That’s 8 minutes slower than my normal rx’d time. I was not at all happy with this time but then everyone there [who didn’t think it was slow, really…] reminded me I used a wallball that was 8# more than I’m used to. Oh… yeah. Okay. I’ll take it. Or maybe it’s the bread I’ve been eating 😛 )

    Oh but I do like what they do here … so because of very limited equipment they have to split up the classes into heats. And heat 1 judges heat 2 and vice versa — so they count for you and also NO REP you if you don’t get full depth, don’t stand up fully on the box… etc. Also it’s like your own little personal encourager. I really liked it!

    1. Peer Reviewed WODS 🙂

  5. Gretchen Kittelberger August 17, 2011 — 4:48 pm

    bs: 185, 207, 217 (4)

    Wod:3:44 rx

    1. Seriously?? How is that time even possible?! You rock, Gretchen!!

  6. 195, 225, 255 x 10
    WOD 3:51 Rx

  7. BS: 77, 82, 89 staying light for now
    WOD: 8:31 (blue band pullups, knee ring pushups, and I think I skipped a round of double unders…); Oh hello shoulders indeed.

  8. 199, 231, 258 x 3
    4:10 rx

  9. BS: 100, 115, 127(5)
    WOD: 11:41 (ring push-ups off a box, blue band pull-ups)
    DUs are NOT my friends.

  10. BS: 155, 175, 195 x 5
    WOD: 12:00 (elevated pushups, 4-5 red band pullups)

  11. 133, 155, 170×5
    6:59 Rx

  12. BS – 200, 225, 250 (3)

    WOD – 4:57 mixed C2B, bad DU’s

  13. bs: max 179 (3)
    wod: 12:30 w/ SUs, pull ups 12/8/5 w/ red strap, last set negative reps

  14. No Back squats today

    WOD: 4:22 rx (first rx’d wod in a long time!!)

  15. BS: 133, 155, 170(4) (less than last week but my chest was dropping and didn’t want to continue with bad form)

    WOD: 5:54 Rx

  16. BS: 158. 180, 202
    WOD: 7:38 rx

  17. Nice job, Andrea!

    BS: 133,143,148
    WOD: 7:34 (I think) and that was way harder than I thought – was not a good DU day.

  18. BS: 70, 80, 90 (x6), 110 (x6)

    WOD: 8:06 (standing ring PU, RR), first time actually doing the DU in the WOD!

  19. BS: 125, 144, 161 x 5
    WOD: 9.00 (su’s & bbpu’s). Still can’t reliably double under.

  20. BS: 111, 111, 111 x 10 (still keeping it light, working on depth)
    WOD: 11:50 (pull-ups 6-4-2, everything else Rx)

  21. BS: 275, 290, 315 FAIL first one. I think it was not eating enough food and not recovered from DL on Monday.

    WOD: 3:44 RX

    1. As a tiebreaker, I’d like to see you and Gretchen do this again, head-to-head, possibly on film.

      1. i watched the conclusion to this, and it was 3:45 or 3:46 unless additional DUs were done. no tiebreaker needed.

  22. BS: 70, 80, 90×5
    WOD: 8:34, regular push ups and ring rows

  23. BS: 70, 80, 90, 95 (x4)
    WOD: 10:11 (green band, 5DU’s/round)

  24. no back squat
    WOD: 3:49, subbed ring rows because of pullup/hspu ladder done the day before

    1. mainsite? How’d that go?

      1. Yea it was the mainsite one. It was sort of a fail on my part – re-opened 2 of the rips I got from team superfit halfway thru so I just stopped after 15 minutes even though I finished the 15 pullups well within the minute. Got a full 12 on the hspu’s. I’m gonna give it another go when my hands are repaired- or just do some better tape prep next time!

      2. nice work as is!!! Get those hands healed

  25. Back Squat: 135-167-201×2.75
    // WOD – 1110 rbPU

  26. backsquat: 70, 80, 90 (x8)
    WOD 7:50 but practically a diff WOD! – ring push-ups standing on box, 15 tuck-jumps, rr

  27. back squat: 133, 143, 155
    WOD: 8:24, green band pull ups and single-unders.

  28. No back squat

    WOD: 5:24 rx

  29. BS: 99, 111, 126 (x6)
    WOD: 7:31, I think (red band PUs)

    1. Correction: 7:36

  30. BS: 116, 133, 148 x 6
    WOD: 8:24 Rx

  31. 4:35 rx, broke DU at least 12 times 🙁

  32. 8:25- w/ jump. PU’s

  33. 7:23- Rx (well Kip pull ups)

  34. 3:32 rx on 8/27/11

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