Back Squat
3-3-3-3-3
Kai Garcia, 4 years old, demonstrates a great box jump.
Happy Earth Day! Do something good for the environment today.
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Back Squat
3-3-3-3-3
Kai Garcia, 4 years old, demonstrates a great box jump.
Happy Earth Day! Do something good for the environment today.
12 comments:
Go Kai!! You rock!!!!
Love that pic of my Kai. :)
Hey Viking crossfitters, is everyone getting strong? Today is squat day, low bar, just below parallel, knees out and butt back. If those cues don't make sense, make sure you sign up for the Barbell Cert coming to SLC in August. If they do make sense, then I want to see big squat numbers posted today:) And who has their squat shoes on???
Hope to meet a bunch of you later this summer.
U'i
p.s. great pic Nat, as always of cool Viking kids;)
Son with a high fever this morning. I'll catch you Friday, Erick.
Thanks for the tips U'i! Can't wait to see you this summer!
U'i trains with Rippetoe everyone...she is awesome!
Hope your son feels better soon Marty. And Mandy I hope you're feeling better too.
I feel great! Ready for tonights WOD!! woop woop!! Can I just say this PEPSI taste soooo good. I just can't do the diet ones. I will just have to quit or work out extra hard. lol But hey I don't eat sweets so that should count for something. :) Have a great day everyone!! Hope we have a big turn out tonight.
Marty, no problem just practice your squats at home. It's easy to do, practice standing close to a wall and squat without leaning into it. You can put your hands overhead to keep your balance but STAY OFF YOUR TOES!!!!
see you Friday
Jason- I don't know how the day class did at this point. I do know the night class had SIGNIFICANT improvements. Much more than last semesters night class had. I didn't do very much CFing with last semesters class. I turned the totals into the lady that does all the number crunching and I'll let you know how it turns out. Oddly enough when the PT instructor for the day class (you know who I'm talking about) saw the style of PT we were doing he started incorporating similiar things into his routine for the class. Regardless of what the numbers end up saying I have no doubt that they are better prepared for the rigors of the job than the guys who did the standard LSD runs and weightlifting.
Made up a wod for today.
5 rds
7 tire flips 320# tire
7 box jumps onto tire after each flip
7 ring dips
7 KB swings 44#
Time 27:04
Was trying for a Jason style short intense type wod. Realized afterwards that a total of 245 box jumps wasn't conducive to a short wod. At least not for me.
Had a decent back squat day and matched my previous PR of 215 x 3, still way below my 1rm of 255. It is frustrating not to gain strength in exercises like this as it is what i enjoy the most. The squat, deadlift, and presses are my favorite exercise yet when i do not specifically work at them on a regular basis my strength stalls out.
It has been 4 weeks since i finished a 6 week cycle of CF Strength Bias where I consistently posted greater achievements in all my heavy lifts over 60lbs in the back squat and 80lbs in the front squat. Now four weeks later doing only the posted WOD's with no extra work my strength has stalled out. While doing Strength Bias my metcon also improved and has continued to improve outside of it.
Not sure what this means, but felt like venting after a frustrating morning. Maybe the trainers can give me some insight into what they think I should do. I have some lofty goals for the year of a 300+lb back squat, body weight shoulder press (should be around 200lbs as i am still losing weight), and a 400lb+ deadlift. Those are 1rm goals and i know i may not acheive them but at the pace i am going i am not even gonna get close.
See everyone for the 7:30am class.
Did tonights WOD! Loved it. 100, 110, 115, 120, 125. Went 10 pounds over my last time doing this WOD in March. My legs still killed so I decided to throw a 1 k row in there. Time 4:39. And it helped so much. Mel did a great job also. And Phil with his WOD. Holy Cow would not want to do it. Sounds like Wills was a killer to. High five to everyone!!
Rocky,
Remember when making comparisons it is critical to take into account the previous two workouts. Nancy was enough to kill anyone and doing heavy squats after will ensure that you kill your legs. For example I did the heavy Nancy yesterday and today's max weight was 70# lighter than my SRM.
Monday we did the push Jerks which is also very leg intensive. Just becuase it wasn't the most difficult part of the WOD doesn't mean you didn't work it.
Take it easy on the legs tomorrow. Don't push it too hard! Your body needs a rest to recover from the hell you put it throug! If you don't rest you will be doing more damage and loose more strength. Crossfit main site does a 3 day cycle for a reason. As long as you go high intensity and full range of motion during the WOD you will have nothing to worry about.
I hope that helps if not I will push you extra hard on Friday to help you feel better about yourself.
ENJOY YOUR REST DAY YOUR EARNED IT!!!!!
Rocky, I will be teaching the 7:30 class tomorrow and I have some ideas for you.
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