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.

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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