Front squat, 3-3-3-3-3
Work up to the heaviest set of three manageable with perfect form.
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Andrew, Lord of Double Unders, holds court.
Tuesday – WOD
CrossFit Nasti
Forging Elite Fitness in Cincinnati
Front squat, 3-3-3-3-3
Work up to the heaviest set of three manageable with perfect form.
Post loads to comments. Compare to 062309.
Andrew, Lord of Double Unders, holds court.
This entry was posted on Monday, September 14th, 2009 at 22:54 and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
CrossFit Nasti
I must say that I am proud of being able to look back and see that I posted my numbers on this last one.
255 here I come
front squat
205x5x3
might have been able go to heavier with the boots on, or if my back didn’t begin to round on rep 2-3 of each set…
FS 5×3
165-170-175-180-185
Last couple sets were “ugly” per Steve
so backed down to 135 for 2 more sets for form.
185 used to be my 1RM for this.
As Rx’ed: 115-135-145-155-165(2)
165 was the old 1RM
recovery week 🙂
looots of stretching, 3 full rounds of warmup, then 3×5 FS 65lb working on form
bunch of non sense
front squat 155x3x5 working on form
farmers hold 3:07
7rnds of 10pu 5 strict ring dips for fun not for time
Front Squats 5×3
65,75,85,95(2)pr by 5 lbs,75 to work on form
Strength bias 3×5 Shoulder Press
55lbs
worked on Kipping pull ups- one swing instead of two (seriously baby steps)
65
75
80 PR (+5)
85(0)
75
135, 145, 155, 165, 185(f) – Too big of a jump
Mmmmm … foooooddddd
20′ box step-ups (L+R = 1), 5 x 3 @ 102 lb. heavy bag
Farmer’s hold: 3:31
Four hours rest, then 100 PUs: 4:34
135-155-176-186(1)-166
I meant to try 181 instead of 186. bleh! I tied my previous PR of 176 though.
Also erased my burpee debt with one set of 25 burpees.
95-115-135-185-195 than ran 800m with the 21.5 pound vest in 3:46
205-225-235-245-255(1)
Baby FGB
3 rounds of :30 with :30 rest at end of each round
WB
SDHP
24 inch BJ
Row
See yesterday’s post for my pitiful Annie. Will do this WOD tomorrow.
Powerclean+clean – 184×4
Snatch balance – 160x3x2, 170x3x, 180×3
Push Press – 180x5x5
Metcon – 3 rds 15 CTBs and 10 BJs@30″ 3:48
85-95-105-110-115. That last one was tough but thanks for all who were there to push me along!
For some reason I had the itch to bike today…I know, I’m weird : )
biked 20k…felt amazing!!
darn double unders
Did better than I thought at Annie
20:41.
I owe this WOD to Glenn and his captain-Americaesque-hope-skip-and-a-jump entrance at 6:35 p.m. I intended to do FRONT SQUATS but did Annie with Glenn instead. I was exhausted but it was worth seeing Glenn be patient through his WOD. He really is amazing to watch.
Also, special thanks to Steve’s Jim Carrey impression in the Saturday Night Live skit “What is Love?”
It was wonderful and mildly motivating to watch Steve bobbing his neck and thrusting his waist forward as I sat up during each of my round 3 situps…
“Diane” Workout
21 – 15 – 9
225lb Dead Lifts
Handstand Push ups
Oops – forgot my time: 12:42
forgot to post
FS
110-110-110-110-110
Steve and I decided that I would maintain the same weight for all sets.
75-80-90-95-100-105-110
worked out with jessi…good workout partner!
65-70-75-80-85(failed 1/3, not deep enough)-85!
135, 155, 165, 175, 185.
Stopped at 185 due to horrible stomach ache.
Made up on 9/16:
145 – 155 – 165 – 175(pr by 14lbs) – 135
45-95-125-145-175 – wobbly, big jump
I did Diane – 8:14
– I only did 105lbs and used two ab mats
So I forgot to post this after I did it.
115 – 135 – 155 – 165 – 170.
Pretty sure that’s a PR, but not 100%.
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