Front squat 3-3-3-3-3 reps
Post loads to comments.
Then……………
Black/Blue/Grey WODs
SURPRISE
February “Cool†Board
***Make some goals for yourself for February
– Â Leann – 10 Consecutive Pull Ups
– Â Mindy – 21 Consecutive Pull Ups
– Â Michelle – 22 Consecutive Pull Ups
– Â Erica – 1st Ring Dip (who knew ;))
– Â RossBoss – 275# Clean & Jerk
– Â Bobby – 255# Clean & Jerk
– Â Annette – 1st Kipping HSPU
– Â Ash – 23 Consecutive HSPU’s
– Â Anne – 1st Pull Up!
– Â Bobby – 300# Front Squat
– Â Bobby – 275# Bench Press
– Â Michelle – 160# Clean & Jerk
– Â Mike – 465# Deadlift
– Â Tara – 100# Snatch
– Â Jaime – 6 Consecutive Muscle Ups
– Â Justin – 1st Muscle Up Ever!
– Â Andrew A. – 2 Consecutive Muscle Ups
– Â Jaime – 2 Consecutive Strict Muscle Ups
– Â Billy – Clean & Jerk 225#
– Â Missy – 1st Pull Up!!
– Â Travis – 415# Deadlift
– Â Ben – 1st Strict Muscle Up!
– Â Ash – 245# Power Clean
– Â Bobby – 245# Power Clean
– Â Ash – 47 Consecutive Pull Ups
– Â Ash – 55″ Box Jump
– Â Kylie – 1st Toes2Bar
– Â Fred – 5 Consecutive Pull Ups
– Â Travis B. – 1 Month of CrossFit/Down 17#/Becoming a CrossFit BADA$$
– Â Heidi – 1st Workout as Rx’d!
– Â Billy – 405# Deadlift
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Front Squat: Worked up to 125(f), 120(1, f) – finished w/ 115(3x) 10# PR.
Surprise: 3:50 Blue b/c I didn’t read the board carefully! It’s time for me to step up on that one.
Nice pics, Bobby and look at the cool board … WOW! It’s going to be fun watching you guys destrominate (is that it?) these WODs in the next few weeks!
you got it dude 🙂
Front squat: worked up to 235. Felt good and got full r.o.m..
Surprise wod: 5:25…I think. I know I was over 5.
Good way to start the week.
Yesterday – 2011 Open 11.5 – 10 rds + 1 TTB
At least I think it was 10 rds…there was some confusion afterwards whether it was 10 or 11 rds…either way I was well over a round better than last year during the open.
And I am happy to announce I am officially part Buckshark, starting this morning. Looking forward to unleashing the beast.
…which part?
Always remember the words of a wise Benjamin Parker, “with great power comes great responsibility”
http://www.youtube.com/watch?v=wIGdcEx4TLE
Front squat – Worked up to 185#
Really need to work on my range of motion there.
Suprise
RX’d at 9:14 or 34 or something of the sort.
Today:
PR on Handstand walk – 72′ – just a few square’s shy of the length of the gym.
Front Squat – PR 250# (x1) – I was really working on totally bottoming out, so that I can build up that strength for King Kong.
Surprise – 4:44 Rx’d
Front Squat—275#–went parallel, three knee surgeries on the left side have limited my range of motion beyond parallel but working on it. I feel like I can front squat more weight by my lack of flexibility keeps me from a good rack position. Hard to keep weight up with elbows down. Working on that too…I need someone torture me by putting pressing down on a bar or something.
Surprise WOD–3:23–thanks for doing it with me Jaime!
Byron – I have similar issues with keeping the weight back in the rack and not leaning forward. Some things I have been doing lately is doing warm up sets and sitting at the bottom of the squat for 5 seconds before I come up. I usually work up to around 75% or so of my 1RM. I focus on technique and being comfortable/stronger where I feel the weakest and most prone to tipping forward (ie coming out of the bottom of the squat). I have been doing this with front, overhead and back squats recently and it has helped a lot. If anything it really has helped my hip flexibility and has helped me hammer the full movement into my muscle memory (chest up!).
/chest up/ – unless you are Bobby who has perfected the terrifying 415# back squat/good morning. Not recommended tho…at least not yet for me 🙂
BUCKSHARK Noyce takes what he wants!!!!!!
Great advice! I need to start using the pause method. When I used to bench a lot this really helped me move more weight. Good thinking!
And because I benched a lot my shoulders and lats limit my flexibility so I need step up on the box and use the bar to work on the rack position.
No low bar squatting for me either.
That’s what I need to hear, too. I’ve been wondering all day how I can improve. I always thought of my legs as strong (before oly lifts came into my life) and feel like I should be better at squatting. (This is probably an unreasonable assumption without putting in some work on technique.)
When I read your suggestion to pause at the bottom of the squat it ** crystalized ** for me just how scary I find that position with weight on the bar. I came in today thinking the exact opposite, “just get below parallel and rebound right out of there”. I can see now that as soon as the weight got a little heavy for me, I bounced forward with no stability and no chance for recovery.
I’m going to need a lot of reps to build strength and get comfortable down there!!
I like the idea of the pause at the bottom with little weight too. I could just barely get to parallel then jumped out of the squat. I need to get more confident and stronger with the overall form and range of motion. Definitely will be trying this. Thanks!
Front Squat 5×3 worked my way up to 150#
Surprise wod rx’d 4:38
5 x 3 front squat 150, 160, 170, 175, 180
surprise WOD 3:48
Front Squats – worked up to 255# with good ROM
Surprise WOD Rx’d – 4:06
255# for one rep. Leaning too far forward. Did 235# for 3. Surprise WOD 3:40 I think.
15 AMRAP from last Sunday (Push Press, OHS, GHD situps) – 6 rds + 5 PP
then,
Front Squats: 135-145-155-165(1,f)-165
Surprise WOD: 3:42
2011 Crossfit Open WOD 11.5 – 12rds + 6 reps
BRUTAL!!!!!
Billy is ready for the open! Damn son!
Front Squat:
225×3
255×3
275×3
295×3
305×3 (PR, last time hit 295 for 2)
Then:
Surprise WOD: 4:09
Great way to start the week off! Special shout-out to Ash for doing the WOD with me even though he only wants to lift weights now….
Strong work LIFTING GUY!!!
I feel awful after seeing this. Way to go!
Yesterday did 11.5 Open WOD. I had tracked 11 Rds plus 4 cleans but as Justin stated there was confusion with numbers and so I did 10 rds or maybe 11. In 2011, did 9 rd plus 2 wall balls so an improvement either way! 🙂
Front Squats: #175! Was feeling strong today.
Then did the surprise WOD Rx’d, 5-6 something…
I dont remember. Good day for Kylie! 🙂
Front Squats
135-185-225-255-285 (I think that is a 40# PR from September)
Then
Surprise KB WOD as Rx’d – 2:52