Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for Wendler back squat
WOD #258 – 18 October 2010
W/U: 3x(10 wallball, 10 KB, 10 BJ, 10 push)
WOD: High Bar Back Squat 3-3-3
Wendler Back Squat 5-5-5+
65×3-95×5-105×5-125×5
4 Rounds:
1 Minute AMRAP DB Hang Squat Cleans (35/25) – scaled to 15# DB
1 Minute AMRAP DB Push Press
1 Minute Rest
total = 168
Notes: Right knee continues to be limfac in BS depth and confidence. Metcon splits with 15# DBs (HSC/PP = 18/24 , 20/24, 20/22, 18/22)
WOD #232 – 30 August 2010
W/U: hamstring stretch, quad roll, 3x(10 SPT/OHS, 10 push, 10 pull), sampson stretch
WOD: Wendler Back Squat
85×3, 115×5, 127.5×3, 142.5×2
5 Rounds
5 Unbroken Push-Jerks - scaled rnds 1-3 @ 70#, rnds 4-5 @ 65#
7 Unbroken Burpees
time = 6:35
WOD #230 – 27 August 2010
W/U: 4x(10 push, 10 OHS, 1 min lax ball, 10 push, 30 sec Sampson, 10 toe-to-bar
WOD: Wendler back squat
85×5, 105×3, 120×3, 135×3
15 Minute AMRAP
5 Push-press (95/65) – scaled to 35#
10 Overhead Lunges (95/65) – scaled to 35#
20 Sit-ups
total = 7 rnds
Notes: Limfac is OH lunge. Can easily PP 65#. Next time go 45#.
WOD #227 – 23 August 2010
W/U: 3x(10 OHS/SPT, 10 situps, 10 pullups, 10 BJs)
WOD: Front Squat 3-3-3-3-3
Wendler back squat 97.5×5, 115×5, 127.5×10 (2 were iffy on depth)
“Half Cindy”
10 Minute AMRAP
5 Pull-ups – red/purple bands
10 Push-ups - off box
15 Squats
total = 6 rnds + 2 pullups
WOD #219 – 9 August 2010
W/U: 3x(10 pullups, 10 spt/ohs, 10 situps, 20 DUs)
WOD: Wendler back squat deload 5-5-5
55×5, 70×5, 85×5
Front Squat 2-2-2-2-2-2-2 (60% 1RM)
55-65-75-85-85-DNF
5 Rounds
1 Set Max Ring Push-ups – scaled to knees
Rest
200m Row
Rest
row 200m = 48.6, ring push ups = 10
row 200m = 46.2, ring push ups = 9
row 200m = 45.5, ring push ups = 9
row 200m = 46.1, ring push ups = 10
row 200m = 45.2, ring push ups = 10
total time row = 3:51, total ring push ups = 48
WOD #214 – 2 August 2010
W/U: 500m row, 3x(10 push, 10 sit, 10 pistol)
WOD: Wendler back squat 5-3-1+
105×5, 120×3, 135×4
Squat 3-3-3-3-3
DNF
“Helen”
3 Rounds
Run 400m
21 KB Swings – 1 pood
12 Pull-ups – scaled to skinny black/red bands
Compare to 100511.
time = 12:51
Notes: Compare to 100511, time = 13:57 with same scaling. Woot.
WOD #209 – 26 July 2010
W/U: 3x(10 ohs/spt, 10 pushups, 20 DU’s, 10 wall balls)
WOD: Wendler Back Squat 5-5-5
65×5 (warm up), 100×5, 115×5, 125×9
Front Squat 1-1-1-1-1-1-1
DNF
“Randy”
75 Power Snatch (75/55) – scaled to 45#
time = 9:58
Notes: Although I clearly would have taken longer, I think I should have gone for 55# on the Power Snatches.
WOD #205 – 19 July 2010
W/U: 3x(10 SPT/OHS, 10 DB thrusters, 20 sec HSH, 20 DUs)
WOD: Wendler Back Squat 5-5-5…
45×5-60×5-90×5-105×5-120×10
5 Rounds
200m Row
Rest 1 min between rows.
time splits (sec) = 50, 49, 49, 49, 49
Notes: First day of Wendler back squats. First two sets of 5 were warmups. Next three sets are prescribed weights at 5 reps, with the last set as max reps. Was pretty happy to get to 10 reps at 120#.
