2/01/2010

''Max Effort Back Squats'' (02.01.2010)

Warm-up Drills (02.01.2010)
Row 1000m (Damper Setting on 3)
9 Fundamentals x 7 reps each (PVC)
Shoulder Dislocates (PVC)
Back Squat Warm-up Sets/Reps as needed

Notes: The epic devastation planned for today was bumped back to Wednesday. While this change in the order of WODs will allow for better numbers on our back squat max efforts, it is primarily because certain athletes couldn't make it in today and the thought of them missing out on such a special pain-festival was unbearable.

''Max Effort Back Squats'' (02.01.2010)
Back Squat 3-3-1-1-1

Post loads to comments.

Skill Development (02.01.2010)
18-15-12-9 reps for time of
Ring Push-ups
Pull-ups

CrossFit Endurance WOD (02.01.2010)
Hold pace at 85-90% RPE
Swim: SC:12min, LC:15min, U:20 min
Bike: SC: 30min, LC: 35min, U: 45min
Run: SC:20min, LC: 35min, U: 45min
C2: SC:12min, LC: 15min, U:20 min

Post distances to comments.

10 comments:

Anonymous said...

Squats 115 / 135F

Ring Push Ups / Pull Ups 7:08

Brian

Anonymous said...

Squats: 215/225/245/255F/250F
Ring Pushup, Pull Up: 2.55rx'd

Dang!

Melissa said...

BS 135/155/185/205f/205f
Ring Push up/Pull ups 10:48

Walter said...

Row - PR = 1.13
Squats = 10x115/5x125/5x135/5x155/10x115
(worked on back squat form)
Skills = 6:34

Anonymous said...

165/185/185/195/200

Ring PU/Pullup 6:25
Mark

D Benton said...

Doug
165/185/205/225/245 9:29 Rx

lewis.robertdavid@gmail.com said...

205-215-225-235-245(PR)

Metcon 5:52 rx'd

I think I could have gone heavier with those squats....


-Bert

Anonymous said...

Joe F
back squats-3/3/1/1/1
125/145/165/175/170
ring p/u/45lb row-18/15/12/9-5:45 min

Anonymous said...

155/175/185/205/225
met/con 4:22

Indy

135/155/175/195f/185
met/con 4:49

Khan

Andrew said...

155/165/175(fail)/165/170(fail)

5:56 time