11/21/2010

''Back Squat 5-5-5 and Sisyphus'' (11.22.2010)

Warm-up Drills (11.22.2010)
Row 4 minutes
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abmat Sit-ups
2 Rounds of
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Sumo Squats
-Scorpion Stretch
-Groiners

''Back Squat 5-5-5'' (11.22.2010)
Work through the following sets of Back Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Back Squat maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

''Sisyphus'' (11.22.2010)
Complete as many rounds as possible in 12:00 of
3 x Muscle-ups
12 x Sumo Deadlift High-Pull (95/65lbs)
12 x Push Press (95/65lbs)

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (11.22.2010)

16 comments:

Marcus said...

4 rounds 3/12/1 165lbs

Matt L said...

back squats 165/185/205..didnt realize the last set 5+ so i only did 5 reps w/ immaculate form.

"Sisyphus"
4 rounds 6PU/6RD/6SDHP
*again i messed up this WOD, wasnt aware that i shouldve been doing 6 reps of SDHP and push press, so i was 12 reps of each movement every round..screwed myself big time there

mtn Rob said...

135/145/165f
5 rnds 6/6/6

Anonymous said...

125/145/165
5 rnds 6/6/6
Chris

Anonymous said...

145/165/195

"Sisyphus"
4 rounds

Indy

Anonymous said...

JoeF
18. 95/110/120+5
"Sisyphus" - 4rounds 3/3/0

Khan said...

"Back Squat 5-5-5"
140/160/180x6

"Sisyphus"
4 rounds+3/12/8

sdaghir@gmail.com said...

Watching everyone post through my phone has me all giddy... I'll post the WOD when I get home in a bit, as promised. Note to self: Ultra Marathoners don't get out of breath during training, holding own breath to appear resilient only causes dark spots in eyes. Damnit.

Derek said...

165/185(F)/185

3 rnds

Peter said...

Heavy back squats - taking it easy on back
100/114/130 (10)

Sisyphus
6 rounds + 6 pullups (75#)

lewis.robertdavid@gmail.com said...

Back Squats
145x5 - 165x5 - 185x11

Sisyphus
4 Rounds + 3/4/0 as rx'd

-Bert

sdaghir@gmail.com said...

Great day today, we were pretty blown away by the sheer volume of CrossFitters that assaulted CFNH this afternoon.

I also want to thank everyone for starting to post scores again, makes things much easier to track for us and as always it provides another venue for obscene amounts of sarcasm. Carry on.

''Sisyphus'' (11.22.2010)
Complete as many rounds as possible in 12:00 of
3 x Muscle-ups
12 x Sumo Deadlift High-Pull (95lbs)
12 x Push Press (95lbs)

8 Rounds + 3xMU's/5xSDHP's

Laura let me keep her company during this thrasher, as always I truly appreciate the invite to suffer together vs. suffering alone.

Anonymous said...

Back Squats 135lbs
"Sisyphus" Rx'd
4 rounds + 1 muscle up
ultra runners never get out of breath when training cause we run sooo slow it's that that short fast crossfit stuff that I hate & kills me.
Altitude Training: holding your breath running fast uphill until you see the blackness close in wake up puking green is good prep for Leadville 100

sdaghir@gmail.com said...

Wait a second... there's no need to worry about blacking out, if we do we'll wake in the halls of Valhalla.

lewis.robertdavid@gmail.com said...

I can't see!

-Bert

Anonymous said...

back squat 145lbs x 5
6 rounds modified

Jeff B