Sunday, September 9, 2012

Monday 9.10.12

Dynamic set up without pins or anchors.

1.  Box Squat
work up to a 1RM - unlike the past few weeks we are going to set this up at 1" below parallel and with 1-2 abmats or foam.

2.  Front Squat
3 x 6

3.  Glute Ham Raises
3 x max reps

4. AMRAP 10:
300m Row
30 Abmat Sit ups

Congrats to Heather for winning the 
CrossFit New England Fire Breather Garage Games this weekend.  

43 comments:

  1. That's awesome! Congratulations Heather.

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  2. 1. pressed for time with limited equipment, raw squat - 300#

    2. no rack - 185#

    3. good mornings - 185#

    4. UNanchored sit ups - 4 rounds + 300m row.

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  3. 1. Only 310#. WTF? I have no idea, just couldn't go higher today...
    2. 245/245/245
    3. 6/6/6
    4. 4rds + 30m

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  4. 1. 305# (5# PR)
    2. Nope
    3. Nope
    4. 4 rds + 280m

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  5. Taking a day off for GG recovery, legs are very sore, back at it tomorrow

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  6. 1-
    365 (paralell)

    2-
    185
    205
    225

    3-
    6-6-7

    4-
    3 total + row and 25 sit ups

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  7. Congrats Heather!!

    1. Box Squat - 275# (tweaked back on that lift, hope it's ok)
    2. 185#s across (next time more)
    3. 7/8/5
    4. AMRAP 10: 3 rounds plus 300 meter row (shared rower, would have been in the 4s)

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  8. Congratulations Heather!!!

    Box squat- 145.
    Front Squat-95,110,120. I looked back in my book at the first week we did these and I did 75, 85, 95. I guess I am getting stronger.

    GHR- 3x8 purple band (did a couple unassisted. Could't last month)

    4 Plus 224 Meters.

    I was feeling weak going into this so it was good to look at my progress so far. Thanks Ben!

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  9. 1.) 305, working on firing my glutes
    2.) front squat 185/205/225
    3.) 8/10/10
    4.) 4 Rounds + Row

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  10. 1-
    335# Box; then as reg Back squat to feel the difference...20#PR

    2- Front Squat
    185 x 6
    205 x 6
    245 x 6

    GHR = 3

    4-
    4 Rounds + 140m row

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  11. 1. Press-130X6 OTM
    2. Tabata HS hold
    3. Box squat 1" below parallel w/abmat 335# (PR)
    4. Front Squat 3X6 230,230,235
    5. Max GH raises-31,25,25 (this is what I did) http://www.youtube.com/watch?v=FM4fcVP4hHo

    6. AMRAP 10-4rds+80m

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  12. 1.295#, 300#fail

    2.205,225,245. Last wk - 185,205,225.

    3.10,10,10 - Modified with Barbell on the ground. Tried to maintain full hip extension throughout with slight push off from the ground. *Hamstrings totally smoked after these. Loved it.

    4.4 rounds + 30 SDHP & 7 AbMat Sit-ups. Subbed 30#SDHP for 300m Row.

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  13. 315# box squats with 1" deficit big difference, back tweeky today
    235x6, 245x6, 255x6
    12,10,10 these are tough for me
    3 rds +300 m row + 5 situps no anchor

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  14. 1) 405
    2) 245x3
    3) 10-11-10
    4) 7:35 with regular situps

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  15. Hey guys, quick question: Sometimes I dont have enough time to finish a workout so I'll do the westside portion and then complete the metcon later in the day. Is that big deal in terms of my results?

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  16. 1: 245 - regular squat #20 PR!!
    3. 95-115-125 - 1 1/4 front squats. Ouch!
    3. 10-10-12 almost rx
    4. 4+ row - yay abs!!!

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  17. Box squat 1rm=265lb (1" below parallel)


    Front squat 3x6
    1. 205-6
    2. 220-6
    3. 230-6

    Glute Ham raises (3 max sets)

    17/17/12=46 total

    10 min AMRAP:
    300m row
    30 abmat situps

    4 rounds+138m

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  18. Box squat to 2in below parallel, no foam- stopped at 365. Didn't feel great today.

    Fs-275x6, 285x6, 285x5,F

    Did reverse hypers for the first time instead Of gh raises

    Ran out of time for metcon

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  19. 1) 275
    2) 205 all three
    3) did back ext. my ghd is not setup for GHR did 15x3
    4) 4 rds + 75 m

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  20. 1. 355
    2. 245/255/255
    3. Still can't really do one. 3 x 6 with help of superfriend.
    4. 4 rnds + row + 3 sit-ups

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  21. Oh and big congrats to Heather! Simply B.A.

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  22. 1) 295-only had a parallel box

    2) 175-185-205

    3) 15-16-20

    4) 4 rounds + 250 m row - regular situps

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  23. 1. Back Squat: 235# pr
    2. Front Squat: 3x6 165# across
    3. GHR: 8/10/15
    4. 10 min AMRAP: 4rds + 30 SDHP, and 1 abmat situp. Subbed 65# SDHP for not having a rower.

    M/27/5'4"/138#

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  24. Box Squat @ 125
    Front Squat @ 105
    4 Rounds
    difficulty with ghr. Worked with red band

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  25. 1.stopped at 215... Felt like I was starting to buckle in my core ... I also widened my feet a little .. Something just didn't feel on point with these
    2. 175 across
    3. 25/25/20 holy hamstrings!
    4.4 rounds even ... Worked on spm ; chest to knees on sit ups

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  26. 1. 165
    2. 105/120/135
    3. 20/10 w/ 15lb/10 w/ 15lb
    4. 4rds + 130m

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  27. Box Squat- 355 hammy was a little tweaks so I didn't push it.
    FS- 205, 215, 225

    WOD- 3 rds. + row + 10 SU

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  28. 1. 225 (I think box was too low - felt much harder than usual)
    2. 176/200/200
    3. 10/8/7
    4. 4 rds + 380m

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  29. Box Squat: 160
    Front Squat: 95, 115, 115
    No time for WOD or GHR. (Worked out solo and locally today, no GHD set up or anything like it).

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  30. Box squat: 345# (~2-3 in. Below parallel)
    Front squat: 265x6, 3 rounds
    GHR: 3x6
    10 min amrap: 4 rds + 19 ab mat situps

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  31. Box squat up to 375 no PR but an inch or two lower
    Front squat 3x6 225-245-255 felt good
    GHR 3 sets of more practice than reps
    10 min AMRAP - 4 rds even, situps very slow

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  32. 1. #185
    2. 6 @ #105 X 3
    3. 14/12/11
    4. Doing an online canadian ladies comp this week, so i subbed the wod for one of those.
    2 R for time
    1000M row
    30 air squats
    15 burpees onto plate
    12:57

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  33. 1. 300#
    2. 215, 220, 225
    3. 15, 17, 20 25#vest ghd hip ext.
    4. 5 Rounds as rx'd

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  34. 1. 340#
    2. 235/235/250
    3. 6/6/6
    4. 3 rds + 300 m/21 situps Rxd

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  35. 1. Box squat below parallel w/ foam- 330#
    2. Ft squat 235x6, 255x6, 265x6
    3. GHR max reps: 6/6/5
    4. worked on Snatch up to 195#, pwr clean & J up to 245# instead of AMRAP

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  36. 1) Box Squat (1" below parallel) - 175#, 190(f)
    2) FS - 175#, 185#, & 195# x6 (PR)
    3) GHR - 3x8 (still getting used to these, but getting better)
    4) Metcon as rx'd - 4 rounds +170m row

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  37. 1. 305
    2. 185, 215, 235 (f) 2x3
    3. 20,21,20
    4. 4 + 200m row

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  38. 1. 335p
    2. 200p across the board (can go slightly heavier next time)
    3. pass
    4. 4 + 100m row

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