Tuesday, October 25, 2011

5 x 5 Back Squats @ 60%, rest 60 sec.

-then-

21-15-9
Chest 2 Bar Pull Ups
Box Jumps (24″/20″)
For Time.

-then-

Row 4 x 300 Meters OR 4 x 30 SumoDeadliftHighPulls with 45# bar
Rest 1 min. between intervals. For effort (no data record required)

"triple extension" is your friend (cool photo credit: T Poole)

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Published in: on October 24, 2011 at 9:01 pm  Comments (30)  

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  1. Great now I can’t sleep.

    • LOL! I definitely felt that sensation last night after seeing this.

  2. Back squats: 77#
    Metcon: red band for CTB, 6:27
    Rows: 1:18, 1:18, 1:19, 1:19

  3. Back Sqt 110
    Metcon- not very fast…CTB 2-3 at a time for first 2 sets then quickly fall to 1 at a time if I actually want to get CTB. Stepped up today.
    Rows 1:08, 1:07, 1:07, 1:08

  4. My back is jacked, and that’s a fact, Mac (Hi Mac!!). It happened while sleeping for hours and hours in an attempt to fight the flu crud over the weekend.

    Seeing Dr. Dan in Sadri’s office this evening.

  5. B Squat-subbed wendler-227# x 5 last set

    Metcon:
    2:40 (Rx)

    Rows: 1:05, 1:06, 1:04, 1:12

  6. LOVED this workout! Really enjoyed the 8.30 crew!

    132lb back squats felt great – excited to try for a new 1 rep max

    Metcon: 6?? sub: 2x steps-ups for aching achilles tendon

    Row: 1.10, 1.15, 1.10, 1.10

  7. Back Squat 5×5
    145 (60% of 1RM)

    Alternate Metcon due to arm injury.
    3 rounds:
    Box Jumps, 21-15-9
    Farmer Carry 35# db’s, 100′, 200′, 300′
    6:36
    I haven’t box jumped in FOREVER so I was glad to find out I can still jump.

    4x300M Rowing Sprints:
    1:07, 1:13, 1:13, 1:15
    These bothered my arm of course, but I did them anyway. Icing it now.

  8. Whoa, that was a workout! I need a nap.
    Tomorrow is my squat day so no squats today.
    Metcon RX, forgot time but 5-6min
    Rows, 1:07, 1:07, 1:07, 1:08

  9. Thank you crossfit for giving me an oasis from an otherwise crap day.

    Back Squat – 198
    Metcon – 7:4? RX
    Row – :58, :59, 1:00, 1:01

  10. back squat: 92#

    metcon: 8:38 with red band (need to practice c2b)

    row: 1:18, 1:22, 1:21, 1:18

  11. Back Squat 5×5 @ 154?#
    Metcon: 3:00 (RX)
    Row- :58, :55, 1:01, 1:08ish…

    I thought the combination of lifting, a great little 15-12-9 wod, and some rowing sprints to finish us off made for a badass workout!!

    • wait, did you cut reps off? πŸ™‚ 21-15-9 I’m sure that’s what you meant.

      • I don’t know! Maybe I should go back and do it again? JK C thats what I meant:)

  12. Backsquat 77 lbs

    Metcon 7:25 rx

    Rows: 1:10, 1:11, 1:12, 1:12
    The rows KILLED me (just about!)

    • You were so consistent on the rows. Way to stick with it.

  13. 77# on back squats
    7:20 wod (using purple and tiny blue band for c2bars)
    1:20?, 1:20, 1:20 and 1:22 for rows.

  14. Officially one of my favorite days!!! Had a blast at 6:00 & 8:30!!
    Back squat 282 x 4
    Metcon 2:52 RX ….nice job david c.!! You beat me!! 😦 merry Christmas…won’t happen again πŸ™‚ Jk
    Rows :59, 1:01, 1:02, 1:02? Pretty sure! Extremely painful…loved every minute!

  15. Okay folks…here’s the deal!! Crossfit sports series in in Atlanta on november 19th (kind of a big deal). It’s a 5k, only $25. If we send the most people to the race than we get $5000 to spend at rogue fitness….so EVERYONE needs to be there!!!!!!!!!!! Who wants new GHD’s and shiny new barbells???!!!! Click on link to register and be sure and mention CFRX!!!
    http://richest5k.com/

    • FYI, it looks like the Fun Run is $25 but it’s $40 if you want to be in the ‘competitive’ category and get a timing chip. I guess either gets points for CFRX if we can name you when we register? Are we going to have a team?

  16. Oh….enter crossfitthree in promo box for a $5 discount.

    Boom!

  17. BS: 99#

    metcon: 6:27
    mods — med grn/small red bands

    Row:
    1:13 – 1:12 – 1:15 – 1:12

  18. Almost forgot a shout out to Brittany from the 8:30 crew. That girl can BOUND.

  19. Good news: first back squats in quite awhile 3×5 @ 132# with no noticeable pain during or after (although maybe I’ll feel it tomorrow).

    Metcon: 6:24 Rx. Had a hard time stringing C2B pull-ups together

    Bad news: Row 1: 0:57, Row 2-4: DNF due to strange popping sensation in left wrist, forearm and elbow.

  20. Crossfit Vida WOD:

    SWOD

    Barbell Lunge in Place

    95# 10-8-6-4-2 9 each leg…

    then

    20Min AMRAP

    10 2for1 Wall Balls w/ 20lb ball but I did singles…those doubles take moment to get used to like double unders

    25 Push Ups

    50M Bear Crawl

    2 Muscle Ups

    5rds

  21. BS 93 or 95 can’t remember. I think I should have done more weight. Next time.
    Metcon at 7 something used skinny blue band
    Rows: around 1:12- 1:17. I really liked this workout. I had fun juggling all the kids with Jesse. Go crossfit moms!

  22. BS 5×5 @ 164#

    C2B pull ups w/ green and tan bands
    20″ Box
    8:00

    Rows: 1:02, 1:01, 1:00, 1:02 – hoping to get 0:59 on that last row, but my forearms just gave out…

  23. Back squat 198#

    Metcon 6:08

    Row; 0:51, 0:56, 0:57, 0:55

  24. Back squats at 72#
    Metcon: 8:37 w/ black band for CTB & 20″ box hops.
    Row: 1:27, 1:21, 1:24, 1:21

  25. 154 BS. 5:54. Row: 52, 53, 55, 56


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