May 24, 2004Monday 040524Back squat 3-2-2-2-1-1-1-1-1 reps Post loads to comments.
Overhead walking lunge. Comments
Any ideas on how to ammed this set. Where i am working this week I have no Squat rack and am reluctant to free squat more than 60kg without bar or spotters. How can i ammend the WOD. Pre fatigue on sets of back squats then complete weighted pistols? Any ideas appreciated Comment #1 - Posted by: fish at May 23, 2004 5:48 AMFish..I work offshore and sometimes have to get creative. Years ago I used the Heavy Hand program(still do)there was a movement called the Double Ski Pole which basically mimicks a cross country skiers movement (stationary or on the move however you want to do it)I uppped the weight on it and its a fantastic whole body and especially leg WO especially if you dip deep with your legs at the bottom of the movement. Try it lite first and pick your weight after you feel comfortable with it, oh...watch your hand position on the downward or upward stroke, 1 1 pod can hurt real bad in the knee, thigh or hip. Comment #2 - Posted by: Grand Dad at May 23, 2004 1:42 PMJust wondering if anyone knew where Cross Fit East is located. Comment #3 - Posted by: Phil W at May 23, 2004 8:56 PMCrossfFit East is located in Jacksonville,Fl. Comment #4 - Posted by: Tom Schneitter at May 24, 2004 5:16 AMNo squat rack available today, so pre-fatigued with 5 sets of 20 at 60kg. Did 3 rounds of yesterdays WOD first and then todays... Doubled the reps to get closer to failure at the end since I only own 300 lbs total.... 6 x 205
3 x 185 Can't go heavy with back squats do to bad disks. Did no weight body squats instead. 175x3 Finished the workout with 26# and 36# pistols as I was putting the plates away. I'm a bit disappointed I missed 265 as the 260 popped up pretty easy. Next time. Comment #9 - Posted by: kelly at May 24, 2004 9:25 AM3*185 3x185 Absolutely rock bottom. Travelling again for work, the trainers at the gym I worked out at this morning couldn't believe how low I was dropping (I wish it was with more weight though). 235 was close to not coming back up...so I dropped back to 225 for the last set to close out solidly. Comment #11 - Posted by: Matt G. at May 24, 2004 10:55 AM5 x 135 Strated the WOD with 3x 12 reps 30# bench on the glut-ham apparatus 3x 155 Previous PR was 205. Ended with glut-ham sit ups. Comment #13 - Posted by: jdg at May 24, 2004 12:09 PM3x225, 2x235, 2x245, 2x255, 1x265, 1x275, 1x285, 1xfail, 1xquit. Rock bottom on all reps. 3x160# Combined today's and yesterday's workouts. Wasn't even close on yesterday's -- I was down to benching 95, doing bench dips, and push pressing 65 pounds. It fried me though. Comment #16 - Posted by: Ben at May 24, 2004 1:06 PM185 3 – 225 Felt good, but I can tell I haven't been doing weighted back squats on a regular basis. I have a feeling I will pay for this tomorrow.
sub 1 pod pistols Comment #19 - Posted by: Grand Dad at May 24, 2004 2:30 PM205X3 185x3 225x3 Spine doesn't take too well to back squats still, so I subbed front squats. 135x3 Stopped at the track on the way home and did a few 800-meter intervals. Comment #23 - Posted by: Matt Toupalik at May 24, 2004 5:37 PM5x135 Experimented with pullup ideas. Comment #24 - Posted by: Barry Cooper at May 24, 2004 5:46 PMbw = 185# 295# max rock bottom which is better - to go to rock bottom or to slighlty below parallel but more weight my PR is 435#x3 but that was just to parallel and a couple of years ago when I lifted heavy. thought about adding more weight tonight but not going as deep and decided against it, just stuck with form Alex-- Rutman has posted re your question before. He is a huge proponent of going rock bottom vs. to parallel. I'm sure you can do a search to find his post on the subject. The basic effect is that you can increase your explosiveness (sprinting and jumping) to a more substantial degree by going all the way down vs. going to parallel. Comment #26 - Posted by: Cyrus at May 24, 2004 9:05 PMWhat are HSPU's? Comment #27 - Posted by: Perryn at May 24, 2004 10:19 PMhandstand pushups Comment #28 - Posted by: Jim Butts at May 24, 2004 10:44 PMHeavy squats are a no-go for my back these days, so I settled for unit PT session of animal drills (bear, crab, alligator) around the CAT area followed by the evil BFS dot drill-http://www.cyberkwoon.com/forum/viewtopic.php?p=83835. I'd rather have squatted! Comment #29 - Posted by: Lynne Pitts at May 25, 2004 1:28 AMthanks cyrus - i will just have to deal with the bruised ego for a while :) Comment #30 - Posted by: alex at May 25, 2004 4:42 AM225x3 Didn't have the proper equipment so I did 8 sets of 50 meter walking lunges, starting at 21, 18, 15 etc.. I did pushu - ups (all military style, YEAH!!!) and crunches. Legs hurt like $%#^. Comment #32 - Posted by: Lisa Austin at May 25, 2004 1:03 PMstarted with 115, ended with 195 (PR!) Comment #33 - Posted by: scott at May 26, 2004 11:18 AMAll squats done with a cambered squat bar onto a 2" below parallel box. x10 (bar only, 75 lb) industrial catalogs gas heater b2b supplies business buy industrial catalogs gift box b2b supplies business buy industrial catalogs hand tool b2b supplies business buy industrial catalogs storage container b2b supplies business buy industrial catalogs truck part b2b supplies business buy industrial catalogs water filter b2b supplies business buy industrial catalogs water pumpb2b supplies business buy industrial catalogs b2b supplies business buy Comment #35 - Posted by: business supplies at June 21, 2004 5:58 PMPost a comment
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