Day 1 in our CrossFit Cycle.
Gail and Donna~Round 1 "Stephen". A little bird told me everyone nailed the Women's prescribed weight~well done!! Lisa, I meant to tell you to go with 95#...next time!
Are you kidding me… I don’t know about anyone else, but my legs are JUNK from “Stephen” and now we are suppose to squat with load and a timed rest?!! Lets remember how to properly BAIL everyone!
TUESDAY’S WOD
Tuesday 100209
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Honored to have you WOD with us Konrad! See you again soon. If you read this, blast back your mailing address in Iraq..us Mom's are likely to send you a care package!
Russ’s opinion: go with 70%-80% of your 1RM for all 10 sets. There is not a lot of time to change out weight load. Tommy V.~ your strategy?
Gold two nights in a row.
yeah~ I hear ya!
Back squats for the love of—…….
3-2-1- GO Mrs. C!
you go Mrs. C…I’ll watch!
You up for 1/2 mile sprints before we WOD Mrs. C? 3 rounds with a 4 minute rest in between sets.
Then warm up and squat..YOU IN???!!!!
OUCH I hurt EVERYWHERE. It doesn’t help that I hauled around a flippin’ steel desk all over the place today.
Liking the idea of keeping the weight the same, makes sense, how could we change it in 60 sec and still get some rest!
See you tomorrow
I hear you loud and clear on the hurt everywhere…I am hurting in new spots as the day goes on! Time for a snack!
When do Sarah’s purple pills really kick in??!!!
Yes the day has definately brought on new aches. The purple pills are helping the joints just fine, we need to ask Berger about the muscle repair stuff.
I need to eat, breath, sleep, and bath in muscle repair!
Kimmie i am in. on the sprints. See you at 8:45 mrs. c
Back Squats (10×2 with 60 seconds rest): 345 (~85% of 1RM) for all 10 sets
It was actually a bit easier than I thought it would be. I figured that 60 seconds wasn’t going to be enough rest, but surprisingly it was. I think I should have gone a little heavier, but I didn’t want to fail and have to try to get the bar back to the rack within 60 seconds.
I’d say to stick with the same weight for all 10 reps and make it 80-90% of your 1RM.
Tom I think you should have gone heavier too, what were you thinking? Jesus, only 345, what a wuss.
KIDDING!!!!!!!!!!!!!! Crazy!!
That was a good one; I ended up doing 80% of my max which was 135#; felt good, but maybe could have done 145# at the MOST. But good enough burn and I know I will be feeling it!
Thanks for encouraging me to do the 1/2 mi. sprints Mrs. C. and Berger; it was cold but it helped to clear my head of some of the congestion, if even for a little while!!
Rowed 2,000 meters…………nice to take our time today, could we all have procrastinated any longer on the backsquats; didn’t even start until 10:00!! I had nothing left after I walked out………so much for having more energy today, now i need my couch and a short nap. Did I mention that I hate being sick?
Nice work today Peeps…..good work for rallying after still feeling the after effects of “Stephen”…I guess i need to do that one once my head clears.
Thanks for timing me Eileen!
Mrs. C, Donna, McGraw, and Carrie (Biceps Bowman as Caleb and Ian have dubbed her!)…great efforts with your 800m sprints!
Mel~ good work getting out there for 3 rounds of 400m sprints.
Bowman~ get under that barbell every day. Some need to work double unders daily to nail ‘em…to get more comfortable with the barbell you have to put yourself in the uncomfortable position of getting under it or having it over your head regularly.
Today’s WOD:
went with 82% of my 1 rep max (245) for all ten rounds. Did 205# for an 11th round and should have done that for all 10~next time!
Thanks for timing me Eileen!
Loved laughing with y’all today…jury is still out on the truck…..I have a headache from talking numbers and analyzing what to do….going to take a shower. The headache is either from the truck stress or a cold is coming on…time to pump it up with Zicam!
Great job with your BS Kimmie…You are SO STRONG!
Hope your headache is gone…Wheeling (no pun intended) and dealing is stressful and even more so when its a “figure it out today” type of problem. Leave the numbers game to Russ, the negotiater King! And hey, look on the brightside – your loaner is not a Prius
Hang in there ~
loving my loner….especially since the owner won’t sue me for ripping a piece of his side mirror off when backing it out of his garage Monday night..OOPPSS!!!!!
Russ is still wheelin’ and dealin’….test drove a 2007 Expedition EL. Believe it or not, it is the EXACT car that I built on Ford.com last week except that the one I drove HAS bucket seats in the middle row.
I told Russ “whatever is fine with me…I could go for the ’07 and I can be fine with getting our truck fixed (again!).
Good work with the sprints this am, thanks for pushing my a$$ out the door, I did manage to get 3 400m sprints in before I felt like I really couldn’t breathe!
Thought I’d be much lower in BS weight but glad I went higher with 155 (about 85%) THANKS Kim.
Still needed a tad more depth on most of the 2nd reps, and chest was starting to dump toward the end. Thanks for timing Donna.
Smoothie run was fun, missed you Lisa, had to get home.
WOW Mel ~ That’s awesome…155# x 20 You earned your smoothie
Back squats 115#. That was enough for me. Thanks Donna and Pam for the fun runs.Kimmie good luck with the truck. Things will work out.
Donna . Mel, and Eileen thanks for the outing over to Sara’s store.
Mel thanks for timing me.
I am off to work and feel great from my new Recoup Advanced Recovery powder form Sara’s today.
Kimmie keep taking the Zicam. Mrs. C
Sounds like you had a fun day, Mrs. C ~ I have to talk to you about the Recovery Powder…My body is SO sore from “Stephen”, and I didn’t even do GHD Sit Ups!
Not a favorite day for me at CFP…Had a real fear about Back Squats. I just CANNOT have my back go out again and the fear was in me.
800M sprints x 4 with 1:30 break between each sprint.
CFWU x 3
35 Burpees…..continued to keep stalling.
Did a Back Squat with 115# with HORRIBLE depth. Thought about picking up a 45# bar to warm up but everyone was well into WOD by that time, so I remained lazy.
Finally started at 115#. Got 5 rounds in. Than I QUIT. I told Mrs. C I had horrible depth and could feel my back “whining”. I went over to the rowers. Was about to sit my feeling-sorry-for-myself-A$$ down on the rower when Kim pops her head around the corner and says “Bowman….what are you doing?” BUSTED!!!!!!
I told Kim my concerns. SHe said, “so go down in the weight. You are uncomfortable with the bar, you have to get on it.” (or something like that!) I am always telling people I train (in fitness AND my business) that they need to GET UNCOMFORTABLE! WALK THE TALK CARRIE!
So, back to the bar I went.
I started at 95#, moved to 100#, than to 110#, than stayed at 115# for rest of reps to ensure good form.
THANK YOU KIM. Today I needed a Coach getting on me to do something I don’t like. Amazing how the 115# felt doable after progressing to it. As Kim reminded me. Important to warm up first. I can’t just jump on the bar the way I just get up and start running.
Everyone did a terrific job today….Thanks for timing me Mrs. C!
you finished strong…I didn’t care if you stayed at 95#..I just wanted you to finish the WOD with the barbell on you! Russ had 2 good pointers too: 1. bar placement and 2. driving your rear up after hitting parallel. You are very coachable.
Good job for getting back to the bar Carrie. I give you credit; its scary when you’ve had an injury and you want to be cautious, so nice job for putting your fears aside and finishing it up, safely, by progressing up slowly with the weight. Nice job coaching too Kim. (thats why you make the big bucks, right?)
you bet girl….the big $$$$$!!!!