Squats - "stronger is better"

WOD

Warm-Up with dynamic hip mobility, 800m row or 5x100m sprints

Squat with light to moderate load for 10-15 reps for movement training

Back Squat, Front Squat, or Overhead Squat 3x5

Rest

3x10

Seated Box Jumps(sit on 12" box jump up to 24-30" box)

Dead Hang Pull-ups

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Dutch doing some lifting! Check out his blog...

Does anyone tweet or follow our facebook page? Would you like to see the WOD posted on facebook each day? Any other site suggestions. For the next week, post your suggestions on the WOD blog or give us some input at the box, we could always use a fresh idea!

Comments (9) | Permalink |

Comments

Tina Neuwirth commented on 24-Aug-2010 08:22 AM

Looks like a good one today. We did not have time or the equipment to do all of that at the clinic this AM, so we did split squats 3x10: 25 (each hand), 30, 35, and dead hang pull ups 3x10 (had to break these into 5/5, but was able to eek out a couple of sets of dead hang before I had to kip, and I tried not to kip too much). Also, FYI, I posted the famous blueberry banana sour cream muffins to the recipe book under Misc. today if anyone wants to check it out. They are YUMMY!

Michele Deaton commented on 24-Aug-2010 09:25 AM

Decided to work on my running - never made it out in the heat yesterday. Did 2.5 miles at a 10:16/mile pace, running and walking. Total time 25:24. Don't know if I've ever gone that far all together! Goal is 5K by end of next week. (Running is a major weakness!)

Terra commented on 24-Aug-2010 01:07 PM

Wow, this was alot of different elements! The seated box jumps were actually kind of fun, but much different than regular box jumps. Did blue bands on pullups...and some red. Guess I should have tried all at red, thanks for the confidence Miles!

Terra commented on 24-Aug-2010 01:08 PM

D- I think most of us come to the website for information about WOD's, but it's definitely a good marketing tool. Because if you post a WOD and someone responds to it, other people can see what they wrote and be directed back to you. But I know it's more pc work/time for you :(

Terra commented on 24-Aug-2010 01:12 PM

How do you look at previous postings now? I do not see a history or older blog posts?

Tina Neuwirth commented on 24-Aug-2010 03:36 PM

Posted pineapple carrot cake to recipe book...takes a little time, but YUMMY!

Corey Doyle commented on 24-Aug-2010 07:14 PM

today's wod - 800m row - 2:45 but didn't go all out. Front squats - 135-165-185-205-205 (2) Leg strength coming back a little bit????? Seated box jumps did four sets of 10 - 24"-32"-36"-40" 3x10 deadhang pullups. Going to rest then run my first endurance wod in several months. Probably the 5k time trial. Will post results later.

Peter Dyer commented on 24-Aug-2010 09:16 PM

I'm in Orlando and they actually have a decent gym at the hotel. I did the 800m row on the lonely Concept 2 rower. 2:48 I did not go all out though. Back Squats: 185-205-225-245-265. Dead Hangs 3x10. No boxes here I did 100 situps and 100 pushups but didn't time it.

Corey Doyle commented on 24-Aug-2010 10:17 PM

5k time trial through the neighborhood. 23:47 with a few hills. Happy about it for my first time running in awhile. Went out way too fast. Had to gear it back after the first mile. Nice night to run but my hips were feeling all those squats and box jumps. Nice squats Pete. Hopefully I can get back up there with you in a few months.

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Back Squats 5x5

WOD

Back Squats 5x5

Rest

AMRAP 10'

Burpees 5

BW Movement 10

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CrossFit meditation!

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Comments

Peter Dyer commented on 11-Aug-2010 09:16 AM

Back Squats: 185-205-225-245(3)-225(8). D recommended dropping weight on the last set and do as many reps as possible. I then chose air squats for my body weight movement. I highly recommend it since your legs will already be worn out. 16 rounds + 9 airsquats - that made for a grand total of 85 burpees and 169 airsquats. If I had one more second I would have completed the round. Good job am crew!

Don Davidson commented on 11-Aug-2010 01:19 PM

Since D encouraged the old men to start posting I will be the first of the "Fearsome Foursome" to do so. Back Squats: Still concentrating on technique so kept it on the light side (still fairly difficult at this point). 95-105-115-125-135. AMRAP: I chose pullups to keep trying to build in an area of weakness. 6 rounds plus 5 burpees. This was my first experience with burpees.....really love them ;)

Tina Neuwirth commented on 11-Aug-2010 03:42 PM

Don, good to see you posting! Sounds like you all did a great job this AM. Today I made up Jackie from Monday. I think I have done it once before but I can't find my old time...bummer! 35# barbell, otherwise as Rx'd: 11:03. Didn't go all out on the row trying to save a little bit (and not get too hot or over-the-top on my HR). Still felt dead at the end! Row time was 4:37, a little conservative for me.

Corey Doyle commented on 11-Aug-2010 07:08 PM

First off... Dman you were right and I was wrong on my round counts. That is the last time I question you.... At least when I'm delirious from a wod. I did air squats partly for backpain reasons and partly to see if I could keep up with Pete. It was a gamble for sure. 17 rounds plus burpees and 4 squats. But Pete, you blew me away on back squats, and Reed did too. I did 175-195-215-225(4)-225(3). Lost a lot of leg strength the past few months so that's exactly what I needed.

Darin Deaton commented on 11-Aug-2010 07:58 PM

CFE WOD-Bike 2x15min with 3'interval rest, 90 cadence goal, 2nd ride hill ride. Luv it! Great work by all today the box was jumping!

Michele Deaton commented on 11-Aug-2010 08:09 PM

Back Squats - 65,75,80,85,90. Did situps in the AMRAP and completed 11 rounds. I don't say this very often, and can't believe I'm even saying it since burpees were involved, but I loved this one!

Peter Dyer commented on 11-Aug-2010 08:34 PM

Hey Corey...way to go. I'm sure we would surpass those numbers if we were going head to head in the AM! I'm going to stick with the mantra...Corey will do one more!

Darin Deaton commented on 11-Aug-2010 08:57 PM

I luv our community! Thanks....Coach D

Terra commented on 11-Aug-2010 09:29 PM

I didn't make it in this am, I had kid duty! Ended up doing modified version of yesterday's WOD. Did 6x10 pushups (not weighted) and 3X40kb @ 25#. 1:26, 1:25, and 1:24 - I am sure the 35# will feel REALLY heavy next time. CFE tonight @ the track 4X400 - 1:35, 1:33, 1:36, 1:35; these are REALLY slow but they felt hard!

Troy Landrum commented on 12-Aug-2010 08:25 AM

Back Sqts: 135-135-135-145-145. Still struggling to get good depth on the back sqts, so I kept the weight down and focused on form. For the metcon...I did ring rows and got 10 rounds. Nice work Don, if you love burpees....you should try the burpee challenge sometime and see if you still love them after that...hehe!

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Back Squats

WOD

Back Squats @ 65% of max 5x5

Rest

Tabata Row 20 secs work, 10 secs rest for 8 cycles

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Coach Miles with the Zoi-Sports class! What a great group of kids we have. These kids are up and working on their health and fitness when most kids are sleeping in our watching cartoons. They are developing a stronger mind, body and spirit, Zoi!

Comments (9) | Permalink |

Comments

Darin Deaton commented on 14-Jul-2010 11:42 AM

If you're ready for the games let me hear you ! Coach D

Athena Lee commented on 14-Jul-2010 01:33 PM

RAWR!! But then again, with my luck, I will probably trip on some weights and sprain my pinkie finger...

Pam Cox commented on 14-Jul-2010 02:48 PM

WOOOOHOOOOO!! I'm ready!! And you can't sprain anything Athena, it's not allowed!!!

Tina Neuwirth commented on 14-Jul-2010 05:15 PM

Good luck to all GAMES participants! Tension and trash talkin' are mounting! Today we did Monday's WOD (minus the DUs due to time but we did some of those yesterday anyway): Hang squat cleans 3-3-3-3-3, 65-85-95-100-105. Split Jerk 1-1-1-1-1, 65-85-95-105 (ran out of time for the last one, but my shoulder was tired anyway).

Corey Doyle commented on 14-Jul-2010 06:54 PM

Competing or not, I am pumped! Dman and staff are putting together a great event.

Reed commented on 14-Jul-2010 09:00 PM

BS:175 Tabata row:80m I was so mad at myself for the 80, on the 5th one I died and that is what I was stuck with. I bet Corey is sleeping in a hyperbaric chamber a'la T.O. so everyone just be ready! Don't fall for his tricks. Thanks for the help Clint, I hope it pays off!

Clint Stimson commented on 14-Jul-2010 09:34 PM

Back sqt:135. Tabata 93. Looking forward to Saturday! Should be a lot of fun. Reed, I think with fresh legs DU will not be a problem!

Athena Lee commented on 14-Jul-2010 09:57 PM

Back Squats: 125. Tabata Row: 75m. Yeah, Corey might do a "TA-DAH!!!" on Saturday.

Michele Deaton commented on 14-Jul-2010 10:47 PM

Neighborhood WOD - 12 min AMRAP 5 burpees, 7 pullups, 9 each leg 10# overhead walking lunges. Completed 6 rounds. Tougher than it sounds! Great large group WOD! Thanks Darin and Clayton for creative coaching!

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Back Squats 3x5

WOD

Back Squats 3x5

Rest

4x25 Sit-Ups, 3x10 Dead Hang Pull-Ups

Post loads and reps to comments

"High five for the end of the WOD..."

The Games are getting closer both for our box and the CrossFit Games in California. Competitors are being added daily. Continue to check the daily Blog to see what's going on! We will be adding hints frequently and updating you on new information. We will also be sending out e-mails to competitors about games details. 

Remember to continue to schedule for classes using the online scheduling system. If you have any problems, let one of the coaches know so we can get them resolved.

Also, check out the CrossFit Fort Worth recipe book in the food blog. Recipes are being added daily. Add your own!

Comments (8) | Permalink |

Comments

Peter Dyer commented on 07-Jul-2010 10:02 AM

Back Squats: 185-205-225-245-265. I should have tried one more set to failure. Cesa starting crying on his last set.

Michele Deaton commented on 07-Jul-2010 08:01 PM

BS-75,85,90,95,100 Finally broke 95! Pretty proud of myself since my BS max is 105. 3 reps at 100!!! Pullups-half regular and half with red band.

Dan McElroy commented on 07-Jul-2010 08:42 PM

Back squats:165/185/205/235/265

Andrea McElroy commented on 07-Jul-2010 08:45 PM

BS - 75,85,95,105,115. Pull-ups - one set w/green band and last two sets with blue band.

Athena Lee commented on 07-Jul-2010 09:25 PM

BS: 115-125-135-145-165. Pull-ups: 1st 2 sets, dead hang. Last set, kipping pull-ups. Managed to do 10 straight ones though so I was pretty happy with it! Happy Birthday, T-Roy!

Reed commented on 07-Jul-2010 09:49 PM

BS: 165,185,205,225,235 I think I should have went up a little more on my last set but I haven't been in the box for a week or so , so I tried not to hurt myself. Great to see everyone though, I have missed you guys.

Corey Doyle commented on 07-Jul-2010 10:32 PM

Nursing an back problem so took it easy with more pullups and streching. Great numbers everyone. Good to see you again Reed. Your muscle-ups haven't lost a step. Great numbers Dan. I think you've done a few backsquats in the past.

Elisabeth Roper commented on 08-Jul-2010 08:39 AM

FS/push up/GHD SU - 1min 3rds 1min rest between rds: Fs-33/23/20, Pu-20/12/14, GHD Su-23/18/19

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