Mobility
Cossack Lunge x 10 per side slowly
Strength
Box Squat @ 21X1; 3-2-1-3-2-1; One set every 2 mins
WOD
3 rounds, once every 3 mins:
- Row 500 m
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Mobility
Cossack Lunge x 10 per side slowly
Strength
Box Squat @ 21X1; 3-2-1-3-2-1; One set every 2 mins
WOD
3 rounds, once every 3 mins:
Box squats: up to 265#
BS:135(3), 145(2), 155(1), 145(3), 155(2),165(1)pr by +10# (I note with great humility that my pr is only 100lbs less than what Elizabeth is doing!)
WOD:1:55+/-,156.6, 2:05.9
Al, you had a huge PR, whereas I didn’t even meet my normal squat 1RM. Progress trumps no progress any day, even if you do suffer a small bout of “humility”. Take pride in your personal achievements, and I look forward to seeing you write “PR” next to future ones!
Is it typical for box-squat 1RM to be less than back-squat without the box?
Box-squat: 165 to 175, then 170 to 190.
WOD: 1:55, 1:55, 1:48
Light weight baby! Aint’ nothin’ but a peanut!
Always good to channel your inner Ronnie Coleman while doing squats.
http://m.youtube.com/watch?v=pM7uyP6cXgY
Baron, yes typically you will lift more weight in a regular back squat than in a box squat. It is because in a box squat you separate the eccentric and concentric portions of the lift, thus negating any benefit you normally get from the stretch-reflex of your hamstrings.
255
1:46, 1:42, 1:40
Hey everyone! If you’re not too busy this Sunday maybe think about driving over to Richmond to cheer on our very own Jenni Lopez and Billy McCarthy as they compete in their first Oly meet at the Old Dominion Classic 2012 at Crossfit RVa! Jenni lifts at 10am and Billy at noon, and a cheering section (FREE) is most welcome! Plus people will be in singlets. And lifting weights. All around awesomeness. And if you were planning to come to the C’ville Strength class on Sunday… well this is a sweet alternative. You still get your lifting in… sort of… we’ll eat food after, too…
We’re leaving at 7am from the gym and there’s plenty of room to catch a ride, but if you don’t feel like getting up THAT early, we’d super love it if you found your way on 64-East anyway and made your way over to 900 W. Leigh Street (Belvedere exit off 64, exit 76B, then take a right onto Leigh St. and then the building is on your right). It’s only hour drive and a very pretty one, at that!
Box squats: up to 115#
First time doing these so I wasn’t sure where to start weight-wise, but think I can go up next time!
WOD: 2:10, 2:09, 2:15
BS: 155# max
WOD: 1:58, 2:08, 2:08
Box squats: 201, 221, 245, 225, 245, 265
Row: 1:41, 1:41, 1:45
Box: 235# max
Row: 1:56, 1:47, 1:46
Box Squats up to 245
WOD 1:48-1:52-1:52
Box Squats: up to 219
WOD: 147.1, 149.3, 152.1 something like that
box squat to 315#
1:45, 1:45, 1:44
Box Squat: up to 159#
WOD: 2:31, 2:21, 2:25
Up to 260# on the squat. Still figuring out how to do that movement.
1:38, 1:44, 1:46
box squat: 109,133,153,133,163,173 (should go heavier next time)
wod: 1:53, 1:56 (only 2 rows)
Box Squat: up to 270
box squat: up to 265#
Squat up to 335#pr
Wod 1:30.0,1:35.6,1:40.4
BS: 89, 111, 121, 111, 121, 133 (felt a little light so I did a bonus set of 1 @ 143#)
WOD: 2:12, 2:13, 2:10
BS: Up to 175#
WOD: 1:45, 1:47, 1:47
BS: up to 125
WOD: 2:20, 2:21, 2:22