Tuesday, November 9, 2010

Wednesday November 10, 2010

WOD:
Back Squat
Front Squat
OHS
1 1 1 1 1


Warm Up:
3 rounds of:

Skipping 1 min
Squat Hold 2 min
Push Ups 10

12 comments:

  1. Sweeet, I love strength WOD's! See you bright and early for some PRs.

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  2. BS- 35x5,85x3,125x2 - 175-185-195-205-215PR
    FS 35x5,85x3,105x2 - 125-140-150-160-170-175PR

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  3. BS - 45x5,95x3,135x2,165,175,185,195F,185,195,205,210PR
    FS -
    45x5,95x3,135x2,155,175,195,205PR

    Have some real flexibility issues with the BS (I can't hold balance and weight transfers to my toes), but none with the FS. It is very odd.

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  4. Good morning so far. Tracey seems ot be the PR Queen these days. Once again attention to nutrition and consistent training appear to pay off.

    I hit a PR Front Squat this morning. 240. Pretty sure I can make 245, maybe tomorrow.

    Gui, it might be a straight up core/back strength issue as the placement of the bar on your back requires your torso to be less vertical then in the front squat.

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  5. I am proud to announce I was notified I have the 2nd least flexible hamstrings at the box. Awesome! (wheres the sarcasm button?)

    This is a competition where I am not planning on winning ... hahah. More work to do ...

    Kip ups?

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  6. Mike, I definitely think it's a lower-core torso issue, I've never really had any measurable strength there. I've gotta hit that roman chair for sit ups...

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  7. AHHH Grasshoppers. Walk well, before you run.

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  8. What I want to know is who has the first most flexible hamstrings in the box haha.

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  9. *least flexible. LEAST.

    Me + typing = FAIL.

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  10. Firstly, Rich, you're hilarious.
    Secondly, only having time enough to get Front Squats done, I made a PR of 140# - yippee!! :D

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  11. Did this one at home with my brother and dad. Sharing a squat rack, so we only had time for OH and Front Squats (my Dad did BS and FS)

    My numbers:
    OHS: 45x5/65x3/95/105/115(f)/115

    Tied my PR (Which I set when I was 50lbs heavier!!!). I haven't done that in over a year! Finally figured out what was wrong with my OH squats...I was pulling the bar back waaaaayyyyy too far! I LOVE OHSs now!

    FS: 95x3/145/185/205/225/245
    ...might have tied my PR, I'll have to look it up. I think I also set that when I was 50lbs heavier.

    Yeah, yeah...I know I told you that I was going to rest, Mike. haha
    My knee was feeling great today though. Really wierd.

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  12. I did a WOD for the 5pm class since there were too many people. WOD was 21-15-9 HSPU, One armed snatches #35, box junmps. Time was 10:25. I also stayed and did front squats.
    35x5, 85x3, 105x2, 125x1, 135x1, 145x1, 150F. Not sure if I made PR I can't remember if it was 140 previously I will have to check on that.

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