Strength
Work Up to a One Rep Max Backsquat
WOD
10 Minute AMRAP of
- 30 Wallballs
- 10 Power Snatch (89/67)
For every round of unbroken wallballs you do, give yourself a gold star.
Monday Workout: Max Backsquat, Wallballs and Power Snatch
Charlottesville's most experienced functional fitness and weightlifting center.
The gold star reward method is way better than the burpee penalty method
So yesterday I competed in the Sunlight Endurance Challenge near Glenwood Springs, CO.
http://www.sunlightmtn.com/events/endurance-information
AMRAP in 12 hours of climb up 1700′ from 7,700′ base elevation and ride down.
I completed 5 laps for 8300′ of climbing over 8 hours – I stopped when it got dark. I’m crazy, not stupid!
The winner completed 19 laps. He was doing round trips in about :30. Utterly insane. However, he was wearing a lycra body suit, and we were drinking beer and eating antelope brats.
I say we won!
Snowmobiling on Vail Pass tomorrow, and then more mountain fun after that for the rest of the week. Love this place!
It’s hard to decide who is more awesome: you, or Al 🙂
Like!
Al was doing shit like this, while being shot at, while my parents were smoking pot in a field and listening to crappy music!
Al WINS! I can only aspire to reach a fraction of his awesomeness!
But you have to start somewhere!
BS: 121
WOD: 2rds+30WB+3PS (1rd 10#, 8# rest, 47# PS)
bs: to 245 (+4)
wod: 3+15 rx
BS: 5×5 at 105#
Alex and I dropped into Crossfit Breckenridge today – the highest box in the world at 9,600′. Did some deads for strength, then this:
40-30-20
Row for calories
HOG push ups
sit ups
KB Swings
Let’s just say that trying to maintain a high level of effort while having a blood oxygen percentage barely in the double digits was challenging!
19:13 for me, and 20:25 for Alex
http://beyondthewhiteboard.com/workout_sessions/2429132
Calling for up to 2′ of fresh tomorrow at Vail!
oh snap I actually did heavy single (high bar — I miss low bar so much) back squats today, at the end of our Oly lifting (started a Bulgarian cycle with just heavy clusters annnnnnd that is, well, heavy).
Work up to heavy (high bar) BS, then 90% x1x3 (2 min rest between).
Got 225, missed 240
210 x1x3 (fast and easy)
287#
3 rds + 8 snatch
305# A2A (pr by 10)
WOD: 3 + 9 snatches .. my shoulders were bugging me from this weekend wallballs were ugly.
220 fail, (really felt like i had it too); 210 (pr. . . I’ll take it)
altered the wod a bit: 10 min amrap, 20 wallballs at 12lbs (trying to get better form on them), 10 hang power snatches @ 77(working on hip activation), 3 rounds 10 wallballs
295
5 rounds RX
BS: 72×3, hip felt weird
WOD: 3 rds + 1 wb (8# ball, 37# hang power snatch)
Tried BS but hip hurt. Subbed kettlebell swings and reduced snatch wt to be nice to it. Result: nice grip workout = 3 rds + 9(?) swings (62# snatch, 35# kbs)
no BS, lower back twinge
WOD: 3rds + 7WB (10#, 57#)
BS: 200 (pr)
WOD: 3 Rnds + 21WB (67# power snatch, 16#WB)
BS 153#
WOD: 3rds (55#/12#)
BS: 255 pr
WOD: 3 rds + 8 wb. 1 gold star. Weight Rx. Later round wall ball height sketchy. Wall Balls get the gas face.
BS: 199# (fail at 204#)
WOD: 3 rnds + 7 WB (14#, 75#)
BS: 95#
WOD: 2 rds + 30 WB + 2 PS (8/6# WB, 37#PS)
Back Squat: 120 kg x 1, 110 kg x 2, 100 kg x 3, 90 kg x 4, 85 kg x 5 (full ROM)
Power Snatch: 50 kg x 3 x 3
Stop using kg. It hurts my head…and my feelings…
BS: 125#
WOD: 3 rounds plus 10 wb (10# wb, 45# ps). 0 gold stars.
BS: 199 (felt strong), 209 (fail…again…)
WOD: 3 rds + 5 wb rx’d
BS: 177#, failed at 187# (Way off my PR still. Think I should be able to get 187 now, but I am damn tired from yesterday.)
WOD: 3 rds + 4 power snatches Rx
BS: 242#, failed 265# twice. definitely off my PR from last time, but way better form on the 242#
WOD: 3 rds + 6 WB Rx
BS: 285 pr!
First CF style WOD post disc-herniation. Done at SRC, kicked my butt.
BS@ 145- could have gone higher but avoiding axial loading.
WOD 3ds + 2 thruster. Sub DB thruster for WB @ 20#, Snatch sub hang snatch super light@ #35 focusing on midline stabilization and careful catching at the top.
I miss CF. Will be back hopefully w/in a month or two.
Front Squat: worked up to 200#
WOD: 3rds Rx – OMG my quads are hurting the day after those wall balls
BS: got to 159, 169 fail
WOD: 2rds +20wbs (14# 1st rd, 10# rest)
BS: 365#
WOD: 4 rd’s + 8 Snatch
BS: got 160 last Saturday. Failed on 165 and 162 this week. 🙁
WOD: 3 rds (10# WB to somewhere between the 9 & 10 ft lines, 57# PS)
The moral of the story is I am incapable of effectively working out at 8am. Yay for sleeping in!