Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for squats
WOD #320 – 21 February 2011 – Recovery 60
W/U: Overhead Squat 5-5-5
35-45-55
4 Rounds
30 Squats
15 Pull-ups – 2 red bands
time = 7:30
notes: feeling good. down from blue band to two red bands on pull ups. today will be my last self-imposed “recovery” WOD. all in going forward.
WOD #140 – 7 March 2010
W/U: group sprints, dynamic stretch
WOD: 5 Rounds
10 Bench Press (165/105) (scaled to 60#)
20 Sit-ups
30 Squats
time = 10:12
notes: happy with this time
WOD #75 – 16 November 2009
W/U: group
WOD: “Chelsea”
Each minute on the minute for 30 minutes complete:
5 pull-ups
10 pushups
15 squats
Scaled: 4 rnds (5 pull, 10 push, 15 squat), 16 rnds (3 pull, 6 push, 9 squat) green band
DNF 30 rnds
WOD #71 – 9 November 2009
W/U: group
WOD: 5 Rounds:
1 minute KB/Dumbbell Snatch, 1.5/1 Pood (scaled to 20# DB thrusters)
1 minute Squats
1 minute Burpees
Rest 1 minute
DB Thrusters = 21-20-21-21-21-21 = 104
Squats = 30-33-31-30-31 = 155
Burpees = 13-11-10-11-10 = 55
total rep count = 314
WOD #70 – 6 November 2009
W/U: group
WOD: “Nasty Girls”
3 rounds for time
50 Squats (scaled to 40 squats)
7 Muscle-ups (sub: 21 Pullups, 21 Dips) (scaled to 15 pull ups, 15 dips)
10 Hang power cleans 135/95 lbs (scaled to 55#)
time = 14:15
WOD #55 – 12 October 2009
W/U: group, 3x (10 OHs, 10 SPT)
WOD: 5 rounds for time of:
15 Ring Dips (blue band)
15 Situps
15 Squats
Run 1 Lap
Rest 1 Minute
time = 20:07
Note: first week of 4x week WODs.
WOD #3 – 12 June 2009
W/U: 3x (samson stretch, 10 bar thrusters, 5 HSPU [scaled to knees on box], low bar back squat)
WOD: In teams of 2 (christy and andrew), complete the following for time:
7 Rounds
Run 1 lap with a bumper plate, 25/15 lbs
10 Box Jump, 24/20 in [scaled to 3 stacked 45# plates]
15 Squats
Each athlete performs 7 rounds. Only one athlete per team is working at a time.
34:57
WOD #1 – 8 June 2009
W/U: 2 laps, 3x (20 walking lunges, 10 dips, 10 pullups
WOD: AMRAP 10 Rounds:
30 seconds Squats
30 seconds Rest
30 seconds Double Unders
30 seconds Rest
Post total reps to comments
Squats: 20-19-20-21-20-20-20-20-20-21 = 200
Single Unders: 15-15-15-15-14-16-14-14-14-16 = 148
total reps = 348
