Wednesday, November 24, 2010

Posted by on Nov 23, 2010 in WOD | 13 comments

READ THIS: CFJ – The Athletic Hip by Hollingsworth – Nov 2010

1.  Back Squat
1 Rep Max

2. AMRAP 10 of:
8 Front Squats (155, 105)
8 C2B Pull ups

Post Scores to Comments.

“Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit. ”
– Somerset Maugham


  1. I’m going to throw a tip of the day out there: when going for big back squats, wear a cotton shirt as opposed to the under armor/dry fit shirts. This is more important with the low bar position squat (which you SHOULD learn!) as you want to prevent any slippage of the bar in that position. Under armor is cool and everything but there’s nothing less cool than missing a lift because of improper equipment or technique.

    Nice job by Heather and Jenn this morning first just learning the movement, then putting some marker to the board with some PR’s. The mornings are on the up and up people! Come one come all!!!

  2. I Low Bar Back Squats!

  3. I ? Low Bar Back Squats! is what I was trying to do…

  4. 0 for 2
    I quit.

  5. Hey Mr. English…see you at the gym.

  6. I’m limited by technology. Spelling is for suckers anyway.

    Back Squats:
    Warmup: bar x 10, 65 x 5, 135 x 5, 185 x 2
    Work: 225 x 1, 245 x 1, 265 x 1, 275 x 1 (+10lbs PR!)

    I had some gas left in the tank but wanted to save some for the WOD.

    WOD: 6 Rounds even @ 135lbs

    Mobility – 10 minutes:
    – 6 minutes of August 25th, 2010 Mobility WOD (3 mins each side)
    – 4 minutes of August 23rd, 2010 Mobility WOD (2 mins each side)

  7. WOD: 4 rounds @ Rx’d

    Front Squats awesome…PU’s SUK…I miss burpee’s…

  8. Back squats – 135,225,255,275,295Pr, failed at 305. Thats up 20lbs. For Gregs information that now equals my Bench press 1rm. Now he can stop showing my stats of like I am some type of circus freak. I thought I was normal to have a heavier bench than squat, and everyone else was messed up!!

    WOD- 5 rounds

  9. BWAHAHAHA I love it Chris! Nice work on the PR!

  10. Great work to the evening crew!
    1 rep max Squat: 305. New pr, up from 275.
    Wod: Just squeezed 6 rounds in as rx’d.

  11. Backsquat 5lb pr @ 220, and I felt like I had another 5 to 10 lbs in me.

    WOD: 4+8 at 115lbs, no bands for the pullups. Couple of scary squats in there.