3/11/2012

''Back Squat Ascension Ladder & Helen's OCD'' (03.12.2012)

**Deadlift 3-3-3+ will be pushed back to tomorrow to facilitate a better logistical flow and ensure the quality of training for those attending the PM sessions...
'What?', you ask.
Well, comrades, we seem to have an entire 'platoon' of Noobs currently sipping the kool-aid in our Intro Course.


Warm-up Drills (03.12.2012)
Run 800m
12-9-6 reps each of
KB Swings (24/16kg)
Hollow Rocks
Clapping Push-ups/Push-ups
-Shoulder Mobility
-Samson Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Back Squat Ascension Ladder'' (03.12.2012)
Every minute on the minute execute the prescribed number of Back Squats (135/95lbs). On the first minute perform one Back Squat (135/95lbs), on the second perform two Back Squats, on the third minute perform three Back Squats... Continue climbing up the ladder in this manner until the number of Back Squats can not longer be completed in the one minute window of time allotted.

Notes: Rx'd Back Squats today are at 135/95lbs respectively; scale loads as needed.

Post loads/rounds (minutes) completed to comments.

''Helen's OCD'' (03.12.2012)
4 Rounds for time of
Run 200m
21 x 'Unbroken' KB Swings (24/16kg)
12 x 'Unbroken' Pull-ups

Post times to comments.

Burpee Challenge (Optional)
69 x Burpees

Notes: This is really getting lonely and tedious.

Mobility WOD

CrossFit Endurance WOD (03.12.2012)
''Tempo Hill Climb 80-85%''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave grade.
Run: 25min Hill Climb, 4-8% ave grade.
C2: 20min, Damper between 6-8, hold WATTS @ 50-120 above your body weight.

Post times to comments.

35 comments:

  1. Anonymous3/12/2012

    Back Squat Ascension Ladder: 12 @ 95lbs.
    Helen's OCD: 17:44 w/red band

    ReplyDelete
  2. Anonymous3/12/2012

    Back Squat Ascension Ladder: 14 @ 135 lbs.

    Helen's OCD: 17:30

    Bob

    ReplyDelete
  3. The hollow fulfillment Garage WOD from this morning before Mint came to pick me up...
    4 Rounds for total working time (w/3:00 rest btwn) efforts of:
    200m Speed Hobble (treadmill)
    21 x Hang Muscle Snatch (L)
    21 x Hang Muscle Snatch (R)
    12 x Deadhang Ring Pull-ups

    Total time elapsed during all 4 Rounds 17:33

    Finally took advantage today and officially returned to slaying and training with our crew! Severe modifications and creativity will probably be a daily thing for me for now but I could care less it was so goddamn nice to be down there and see everyone... I've been alone with my beard (this one's name is Louis) for way to long.
    Back Squat Sets (One minute on x time remaining, if any, and an additional minute of rest before the next effort)
    15 x 45lbs
    15 x 135lbs
    12 x 135lbs
    13 x 135lbs

    Nice work Filipe! Thanks for keeping me moving through the squat sets.

    ''Helen's OCD''
    2 Rounds for time of
    Run 200m
    21 x KB Swings (24kg)
    12 x Pull-ups

    10:01

    Thanks for keeping me company outside, Mr. Edamame.

    ReplyDelete
  4. Filipe3/12/2012

    ''Back Squat Ascension Ladder''
    13 (thanks to Mint :p)

    ''Helen's OCD''
    16:10

    Samy, nice to see you and your beard! :)

    ReplyDelete
  5. He's back ladies and gentlemen!

    Back Squat Ascension Ladder: 10 complete rounds @ 135 lbs.

    Helen's OCD: 16:18 w/ blue band.

    ~Chase

    ReplyDelete
  6. Marcus3/12/2012

    Back Squat Ascention Ladder: 10 rounds

    Helens Trumpet: 18:59

    Samy - the words you have to type in at the bottom are getting too hard. This is my 4th attempt
    5th

    ReplyDelete
  7. Anonymous3/12/2012

    Back squat ascension ladder: 7
    Helen's OCD: 16:59

    M2

    ReplyDelete
  8. Back squat ascension ladder (155#)
    11 rounds complete

    Helen's OCD
    12:36

    ReplyDelete
  9. Back Squat Ladder : 13 rnds

    Helen OCD: 21:20

    ReplyDelete
  10. 20120312
    "Back Squat Ascension Ladder"
    11 rounds + 5 reps @ 185


    "Helen's OCD"
    4 rounds for time:
    Run 200m (8 x "25m" shuttles)
    21 x 'Unbroken' KB Swings (32kg)
    12 x 'Unbroken' Pull-ups

    14:20

    -Bert

    ReplyDelete
  11. Back Squat Ladder: 9 @ 85#
    "Helen's OCD"
    16kg/red&blue bands
    19:35

    ReplyDelete
  12. Back squat ladder 15 @ 135#
    Helen's OCD 2 Rd's + 200m run @ 13:50
    Mike V.

    ReplyDelete
  13. Danny,
    In case you were wondering I had to cut the workout short this morning to get over to Bed Bath and Beyond and then Home Depot. See you tomorrow.
    Mike V.

    ReplyDelete
  14. Anonymous3/12/2012

    Back squat ladder 15@135# complete
    Helen's OCD 4 Rounds
    Run 200m
    21 x 'Unbroken' KB Swings (32kg)
    12 x Broke-ass Pull-ups
    16:30

    JohnB

    ReplyDelete
  15. Squat Ladder: 11 rounds 135# off da floor

    Helen's OCD: 16:51 First round unbroken, rounds 2 and 3.........brokedown.

    ReplyDelete
  16. Back Squat Ladder 15 rounds 95#; 10 rounds off floor

    Helens OCD: 15:10 (red band)

    Jen

    ReplyDelete
  17. Anonymous3/12/2012

    Bai Chen: Strong Asian Gentlman, Back Squat 13@135ibs. Then 18:41

    ReplyDelete
  18. Back Squat: 8 rounds @ 80
    Helen 18:36

    Marcus, I have the same problem with the words. Glad its not just me. Always at least 2 attempts.

    ReplyDelete
  19. Back Squat Ladder 135#
    13

    Helen's OCD
    Since someone who shall remain nameless but bears a striking resemblance to Tommy confiscated the 24kg KB, I used the 20kg
    18:34

    Samy, you are supposed to be recuperating, not arresting and exacerbating the healing process by inappropriate activity. Get well soon!

    ReplyDelete
  20. Deadlift 3,3,3+
    260x3/300x3/335x12

    Back Squat Ascension Latter
    15 Rounds (135#)

    Helen's OCD
    15:35

    ReplyDelete
  21. I agree with Marcus. Sometimes these letters, scurnched as they are, are indecipheralbe.
    As to the "Speed Hobble" by the Hobbit, sorry I missed that!!

    ReplyDelete
  22. Back squat 135
    13 rounds from floor
    Helens ocd
    13:23

    Jay

    ReplyDelete
  23. Back Squat...11 Rounds
    Helen's OCD...14:56rx
    Sorry Peter, I tried stealing Jay's Kb but he can be such a bully sometimes. He was like, look at me, I can do kipping pull ups now....weeeeee (typed in a sarcastic tone).
    tommy

    ReplyDelete
  24. Anonymous3/12/2012

    Back Squad...13 @ 135lb

    Helen's OCD...15:28

    -Krebs

    ReplyDelete
  25. "BACK SQUAT ASCENSION LADDER"
    Derek: 9 Rounds + 7 (135lbs from the deck)
    Kaite: 9 Rounds +9 (75 lbs)

    "OCD HELEN"
    Derek: 12:23 (as Rx)
    Kaite: 13:14 (20lb Kb, pushups)

    54° (Fuck you winter...bye bye)

    ReplyDelete
  26. Gene Bova

    "Restricted Ascension Ladder"
    Hang Clean 85lbs 9 rounds

    "Restricted OCD Helen"
    16.56 (16lb Kb, green, row 250)

    ReplyDelete
  27. Elohim3/12/2012

    Awwww... Jay finally learned how to do kipping pull-ups? That's cute

    ReplyDelete
  28. Catherine :)3/12/2012

    Back squats: 95 lbs. 15 rounds + 10
    HELE'S OCD- 17:28

    ReplyDelete
  29. Anonymous3/13/2012

    Just got home from work (boo).

    Ascension Ladder: 14 rds at 95 lbs
    Helen's OCD: 17:05 with red band

    Sarah V.

    ReplyDelete
  30. Back Squat Ascension Ladder: 7@135lbs
    Helen's OCD: 11:21

    ReplyDelete
  31. Dave R.3/13/2012

    Ascension Ladder: 13 RNDS @ 135lbs
    Helen's OCD: 17:19 RX'd

    ReplyDelete
  32. Anonymous3/14/2012

    13 rds at 135
    Helen ocd 17:12
    Davidian

    ReplyDelete
  33. Anonymous3/14/2012

    Back squat ascension ladder 10 rds 95#

    Helen OCD 17:09, red band

    Jojo

    ReplyDelete
  34. Ascension Ladder
    11 Rounds

    Helen's OCD
    11:59 rx'd

    ReplyDelete