WOD 3/21/12
1 mile group Run
Box Squat– 1/1/1/1/1 (65-85% 1RM)
Half Tabata: Wall Ball (20/14)
21/15/9 RFT of: Games Standard Push Ups/KettleBell Swings (24/16kg)/Ab Mat Sit Ups
GHR– 15/15/15/15
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Sit squats are Rough. 145-165-195-235-235
Wall balls- Lost count I wa going about 10-12 a round
WOD: 5:10 seconds, just behind Cris V’s beastly performance.
1 mile group Run
Box Squat- 1/1/1/1/1 (65-85% 1RM) –
(5×95 warmup), 125, 145, 155, 165, 175
Half Tabata: Wall Ball (20/14) – 9, 10, 7, 7
21/15/9 RFT of: Games Standard Push Ups/KettleBell Swings (24/16kg)/Ab Mat Sit Ups – 5:31 Rx. This was a very satisfying WOD – first time i can recall doing a full KB workout as Rx.
Yeah, what Charles said.
Box squats: 225 / 235 / 245 / 255 (big time fail) / 245 (with a little help from chris v. thanks!)
Wallballs: Karen flashbacks, lost count.
21/15/9: 5:31 RX’d. First time doing KB swings with 24kg – felt pretty good!
yeah – good job on that!
You too!
rowed 2k instead of 1 mile run, 8:13
Box squats still taking it easy on the knee 125, 145, 155, 165, 175
– Wall balls 10,10, 11,11
-Triplet 5:25 slowed down on the push ups
– I think Iz added the GHR after the 6 am class I didn’t see it on the board.
Good to see the posse getting big and the posse getting bigger for the AM .
Mile run nice and easy.
225,235,245,255,265 on those Box Squats. Love ’em.
Wall balls 42, right there with Cahill
4:10 on the Triplet. Love that thing. Crushed it.
I want to know what Eric did on that thing. Someone tell me. Any metcon I can beat Eric at is a good metcon.
Nice time on that Triplet! Beasted it.
were you counting by Halves? that is fast.
I have pushups dialed. They’re my best movement.
1 Mile Jog
Box Squat 185/195/205/215/225
Wallball 9-11-10-9
Thought these would have felt easier but nope, still rough
21-15-9 = 4:53
Pushups own me
Predicting Thrusters for Wod 12.5. Barf
Nice prediction.
Everyone did great today! Welcome to the nooner, Yev!
Did some box squats at 185#, and some front squats at 185#.
Did some presses at 85#.
Did some deads at 315#.
Hit the metcon in 4:25 I think. Pushups are still killing my time.
Practiced some clean work too, coming off the box. Thanks, Kurt.
Worked on a lot of pullup technique in the mobilioty class. We’ve gotta see them tonight for 12.5. Who knows though? Time will tell!
Coach Dan
why clean from the box? longer range of motion? seems like it would out excess stress on the lower back
Helps to focus on the second pull only.
Kind of like this:
http://www.cathletics.com/exercises/exercise.php?exerciseID=203
got it I thought you were standing on the box and reaching all the way down to get the bar. that was not making sense to me
Tips and benefits for the box squat from the loonies over at Westside Barbell: http://www.westside-barbell.com/westside-articles/PDF.Files/04PDF/Box%20Squatting.pdf
Some interesting notes: they do not advocate the rock at the bottom, they do advocate a squat that pulls your butt way back to increase tension on the hamstrings and glutes…. so far back that your shins are tilted backwards at the bottom of the squat, they advocate maintaining tightness at the bottom (except your hip flexors) and initiating the drive out of the hole with your glutes and hamstrings (not your quads).
I’m curious to try it this way. There is some overlap with the way I have done them in the past, but the ‘waaaay back’ squat to increase the benefit to your hammies and butt is very new to me. Will have to give it a try!
Great class today!
Tried putting my picture up as a gravatar but it’s not working.. Ineed a tutorial. Julie H
You should be able to click on the Green Bat and it will lead you to setting up your profile..
Try again.
Hey everybody! I ran a mile for the first time in my life tonight! Thank you my fellow night-owl crossfitters and Coach Kurt for the encouragement… Wall balls and push ups were tough… Won’t be able to use my arms tomorrow! I love Crossfit 🙂
Congrats! I have a feeling you’ll be hitting quite a few milestones over the next few months!
Coach Dan