Back Squats...

185x5

210x5

235x5

255x1

275x1

225x3x3

Back Squats...

First time back squatting in a long time. Worked up to 265lbs for a singe. Need to get back over three plates or multiple reps! 

115x5

185x5

205x5

225x5

245x3

255x1

265x1

Cash Out:10x30M Yoke Runs @ 185lbs

Legs...

Box Squats 

135x3

185x3

225x3

*12 inch box 

Back Squats 

225x5

225x5

225x5

250x3

275x1 

Trap Bar Deadlift

135x3

225x3

315x3

405x3

480x1

Pretty happy with my back squats considering I haven’t done them in a while. Focused on depth. Not a bad day after multiple meeting and 200+ miles of driving. 

Now: Time to eat! 

Gironda 8x8 - Legs...

Back Squat - 8x8 @ 190lbs

Snatch Grip Deadlift - 8x8 @ 205lbs*

*30M Sprint in between sets 

Back Squats...

Back Squats - 155lbs - 10x7 - 70 reps 

GHD Raises - 10x7 - 70 reps

Back Squats & Double Kettlebell Jerks.

Back Squats - 155lbs - 10x6 - 60 reps 

Double Kettlebell Jerks - 44lbs - 6x10 - 60 reps 

Cash Out: GHD Raises - 6x10 - 60 reps 

1RM Back Squat & "Shazam!"...

1RM Back Squat
335x1 (7# PR)

Then:

"Shazam!"
21-15-9
Back Sqaut (135)
Row (calories)
6:34 Rx

"It was a good day"! - Ice Cube

"Catapult"...

9-7-5 of:

 * Back Squat (225/70% of 1RM)

* Bar Muscle Ups

16:23 Rx

Video of Bar Muscle Up

"Lithium" & 15 rep Deadlift

3 Rounds for Max Reps of:

* 1 minute Back Squats (75% of bodyweight - 115)

* 1 minute Burpees

* 1 minute GHD Sit Ups

No rest in between rounds

Movement      

Back Squats  24-15-15 = 54

Burpees 20-15-15 = 50

GHD Sit Ups 16-15-15 = 46

Total Reps: 54-50-46 = 150

Later in afternoon got 315# x 15 Deadlift!

CrossFit Total

CrossFit Total

Back Squat, 1-rep max - 315#

Shoulder Press, 1-rep max - 167# (2# PR)

Deadlift, 1-rep max - 405# 20#

Total: 882# @ 158lbs BW (2# PR)

CrossFit Total

Back Squat, 1-rep max - 275# (40# less than PR...ouch!)

Shoulder Press, 1-rep max - 165# (5# PR)

Deadlift, 1-rep max - 420# (5# PR)

Total: 860# @ 158lbs BW

Pumped about the Deadlift PR. It was VERY ugly but I will take it. Pissed about the Squat but I just wasn't feeling it today. I got the 275# on the first attempt and failed at 320#. Should have backed off but my ego would not let me. Lesson learned! I will take the PRs and not dwell on the negative.

“Big Broken Angie”...

“Big Broken Angie”

•4 Rounds for time of:

•25 Kipping Pull Ups

•25 Chest to Deck Push Ups

•25 GHD Sit Ups

•25 Back Squats (95)

This is a bigger version of the original “Angie” wod. But instead of 100 reps in a row of Pull ups, Push ups, Sit ups and Squats, we are breaking this into 4 rounds of 25 reps with loads or increased difficulty

"Sangria Sabotage"...

30 Pull-Ups
9 Squats @ 50% 1RM (155)

30 Push-Ups
9 Squats @ 50% 1RM (155)

30 Sit-Ups
9 Squats @ 50% 1RM (155)

30 KB Swings at 24kg
9 Squats @ 50% 1RM (155)

30 Air Squats
9 Squats @ 50% 1RM (155)

10:31 Rx

"I See The Sun"!

For time:
10 Back Squats (155#  - 50% 1RM), 20 Push-ups
9 Back Squats, 18 Push-ups
8 Back Squats, 16 Push-ups
7 Back Squats, 14 Push-ups
6 Back Squats, 12 Push-ups
5 Back Squats, 10 Push-ups
4 Back Squats, 8 Push-ups
3 Back Squats, 6 Push-ups
2 Back Squats, 4 Push-ups
1 Back Squat, 2 Push-ups

8:21

At Globo Gym so used rack - no bumpers

(* Rx is weight from the ground, not a rack)

"Itsy Bitsy Spider"...

"Itsy Bitsy Spider"
15 Back Squats (135)
15 Weighted Pull Ups (35)
21 Back Squats (115)
21 Pull Ups (20)
36 Back Squats (95)
36 Pull Ups

13:37

"THREE WISE MEN"...

"THREE WISE MEN"
3 Rounds for Time:
21 Deadlifts (135)
15 Back Squats (135)
9 Push Press (135)

14:37 Rx

400 Meter Sprint, 3 Position Snatch & Back Squat

1. 400 meter Sprint - 1:09...Sweet!
Working towards a sub 6 minute mile!

2. 3 Position Snatch
3 sets of each - 85#

The three positions are working from the top down; 1 - High Hang (Pockets), 2 - Above Knee, 3 - The Floor.

3. Back Squat
3 sets of 5 reps - 185#

Snatch Balance & Back Squat - CFNE Video

1. Snatch Balance
1-rep Max - 95#

2. Back Squat
5 sets of 3 reps - 225# Pr
Below parallel....now time to increase weight!

My gym is different from other gyms........ My gym is Crossfit New England. Click link to see video.

http://vimeo.com/14943051

Snatch Complex & Back Squat...

1. Snatch Complex
Power Snatch + Hang Squat Snatch + Squat Snatch
1 x 3 reps, 65% - 75#
2 x 3 reps, 70% - 95#

The three reps are the three pulls, in other words, 1 snatch complex. Percentages are base off 1 rep max snatch

2. Back Squats
3 x 5 reps, across - 185#

Back Squat & "Randy"...

1. Back Squat
5 sets of 3 reps - 135#, 165# for 4 sets of 3
2. "Randy"
75 Power Snatches @ 75#  for time - Rx
8:47 (PR by 1:48!)