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Back Squat

October 06, 2011

CrossFit WOD

The Bear Complex

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

This WOD is aptly named.  It is a BEAR!  I don’t think my back will ever be the same.  From the low back pain to the bruise on the back of my neck.  OUCH!

My max push press is not documented, but I know that my max press is 90 pounds.  That means my max push press should be around 115 pounds.  I tried to get my last round of ‘the bear’ at about 80% of my max push press since I knew I would be fatigued by then.  So I started at 52.5 pounds and worked my way up by 10 pounds each round to end at 92.5 pounds.  I made it.  It was extremely tough, but I did it.

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September 12, 2011

CrossFit WOD

SWOD: Back Squat, 90% of Max Effort
65% x 5 reps, 75% x 5 reps, 85% x 5+ reps (as many reps as possible at 85%)

WOD: 5 rounds for time
5 Russian Swings (heavy)
10 Push Ups
15 Double Unders

My max back squat is 190 pounds.  90% is 171 pounds.  65% of 171 is 112 pounds.  75% of 171 is 129 pounds.  85% of 171 is 146 pounds.  I did 5 x 115, 5 x 130 and 15 x 145.

I used the 53# kettle bell.  I used rocks from the gravel pit outside to help me keep track of my rounds.  When I was done, I had to triple check those rocks to make sure I finished all 5 rounds…every one else was still going.  I thought maybe I missed one or something.  Until I saw Bad Ash’s time on the board.  She had a faster time than me (but only by about 15 seconds :-) ), so I knew my time was legit.

Time: 3:48

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September 07, 2011

CrossFit WOD

CrossFit Texas Totals

Max Press
Max Back Squat
Max Bench Press
Max Deadlift

Gotta love a PR day!  My press and back squat PRs remained the same, 90# and 190#.  Bench Press went up 2.5#s to 102.5#.  I probably could’ve gotten 105, but would’ve had to change bars.  107.5 didn’t happen.  What I’m the most proud of is my deadlift.  My previous max, back in June was 200#s.  My goal today was 205-210.  I walked away at 225#!  A 25# PR!  Super stoked about that one!

Score: 607.5

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August 15, 2011

CrossFit WOD

Max Effort: Back Squat 5×1

21-15-9

Mountain Climbers (L&R=1)
Kettlebell Swings (53/35)
Pullups

Back to life, back to reality…What a great weekend at the LifeAsRx Tour in Dallas.  We had a blast.  To top it off, I got a new back squat PR this morning!  190 pounds, PR by 10 pounds.

While warming up with a few kettlebell swings, I noticed my upper left arm was really tight and I started to worry a little bit.  During the WOD, I could feel it pulling with each swing, so I slowed down a little bit to make sure I didn’t hurt myself.  I was still able to do all the swings unbroken, but I’m going to have to take it easy the next few days, just to make sure.  Pullups have been giving me issues lately, I’m not sure if it’s my hands/grip, or what.  My callouses make my hands hurt on the smaller bars, but the new rig is too big and I struggle to hold on.  I should have done my pullups outside, that bar seems to be just right for me, but it’s just so dang hot out there.  It didn’t help that 2 pullups in to my round of 9, I get a big piece of dust or chalk in my eye and I can’t see.  I had to drop off the bar and try to use my shirt to wipe my eye because my hands are all chalky.  That added a good 10-15 seconds to my time.  Oh well, not every day can be a good day at the gym.

Time: 7:26 Rx

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July 28, 2011

CrossFit WOD

Max Effort: Back Squat 5×5

7 minute AMRAP

4 Hand Stand Push Ups
8 Pullups
16 Situps

My max back squat is 180 pounds, so my goal was to hit 5 reps at 155 pounds (~85%).  It was tough, but doable.

The only thing bad about this WOD was the rep scheme.  We’ve never done 4-8-16 before, so I kept having to check myself that I was doing the right number of reps.  I also don’t like having HSPUs and pullups in the same WOD, but such is life.  I probably could have gone faster if I had used the smaller pullup bars, but I’m working on getting my grip stronger, so I jumped up to the new pullup rig.  My hands were super slippery today, even with chalk.  Oh, yeah…I almost got a strict hand stand push up due to a bad kip, I was able to muscle it up without failing the rep, woot!

4 rounds + 1 hspu, Rx (no abmat for hspu)

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July 13, 2011

CrossFit WOD

Max Effort: 5×3 Overhead Squat

EMOTM (Every Minute on the Minute) 10 minutes

5 Hang Power Cleans (95/65)
5 Push Press (95/65)
5 Back Squats (95/65)

My max OHS is 107.5 lbs.  Today I was able to get up to 3×95 lbs no problem.  I put on 10 more pounds and couldn’t even get one.  I dropped down to 100 lbs and my wrists gave out on the third squat.  I ran out of time to try again.  Next time, I’ll remember to tape my wrists.

As for the WOD.  I was able to get all 10 rounds in, as Rx.

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