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Back Squats

October 24, 2011

CrossFit WOD

SWOD: 90% of Back Squat max

75% at 5 reps
85% at 3 Reps
95% at 1 (go for max reps)



Thrusters (95/65)
Box Jumps (30/24)
1 Rope Climb

Buy out
65 situps

SWOD:  5 reps @ 135#, 3 reps @ 155#, 3 reps @ 170#.  I could’ve done a few more at 170, but I failed the first rep because I got distracted and went too low.  Upon starting my second attempt, the coach yelled for everyone to start setting up their bars for the WOD.  I got my three reps and hurried up to get ready for the WOD.

WOD:  I was a little worried about the thrusters, because in the last WOD I did with them, 65#s felt really heavy.  Today, it wasn’t bad at all.  I used the 24″ box and climbed the rope to the black tape each time (15′).  By the end of the WOD, my forearms and hands were useless.  I prayed as I got to the top of the rope on my final climb that I would not lose my grip and fall to the floor.  Didn’t help that I was wearing my chuck’s which are super slick on the bottom…not much help when climbing the rope.

Time: 8:39 Rx

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October 03, 2011

CrossFit WOD

deload on Back Squats (technique on Box Squats)
5 reps at 40% Back Squats
5 reps at 50% Back Squats
5 reps at 60% Back Squats

WOD (KB or DB)

50 Situps
10 KBS (american style) show some ears
40 Situps
10 KB Snatch
30 Back extension
10 SDLHP w/ kettlebells
20 Back extensions
10 Presses ( single arm)
10 Back extensions

Time: 7:02

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September 26, 2011

CrossFit WOD

Warm Up with Back Squats

5 reps at 40%
5 reps at 60%
5 rips at 70%

SWOD: Back Squat

1 set of 5 reps @ 75%
1 set of 3 reps @ 85%
1 set of 1 rep @ 95%

2 min: As many situps as possible (mark your PR sheets)


5 Box Jumps
5 SDLHP with KB or BB (55 or higher/ 40 or lower)
5 Clapping Pushups

SWOD: 90% of 1 rep max (190) = 171 > 175.  I lifted: 5 x 130, 3 x 150, 7 x 165

Max Situps in 2 minutes: 68

WOD Score: 9 rounds + 4 box jumps (24″ box, 55# KB)

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July 26, 2011

CrossFit WOD

Max Effort: Press 5×5

3 Rounds for time

10 Back Squats (135/95)
50 Double Unders

I so need to work on my upper body strength!  Today’s Max Effort was press.  My max press is 80 pounds (last attempt mid-June), and after yesterday’s ring dips, I felt very weak.  I was able to 5-rep 70 pounds, but when we added 5 more pounds, I could only do three.  I was lifting with Staci and she was able to add more weight, so I went ahead and attempted my max of 80#s.  Got 2 reps!  That means that I should be able to PR next week when we go 5×1.  I’m happy.

95#s is about 50% of my max for back squat, so I thought about going a little heavier, but after yesterday’s squat cleans, 95# felt heavy enough.  I was also sharing a bar with Staci, which added another element to the ‘get it done fast’ mentality.  I have a mental block about double unders in a WOD, too.  I have no problem doing 25 or 30 unbroken in the warm-up, but put them in the WOD and I just can’t do it.  By the third round I was doing 5 sets of 10.  I’m pretty sure Staci had to wait on me each round…stupid double unders!

Time: 4:22 Rx

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