22Jun
Friday 120622
Back Squat 5x1xM.E.
Rest 5 minutes.
Complete as many rounds as possible in 15 minutes of:
15 Box jumps, 24" box
45 pound Overhead Walking Lunge steps, 12 reps
9 Kettlebell Swings, 32/24kg
Post loads and time to comments.
Coach Alex’s Notes:
Today is the day to prove that the last 6 weeks of training worked. Let’s see some new squat records! You can take a wild guess at what the next 6 weeks will look like if I don’t see some big squats today!
Comments (10)
Alex was certainly on a mission over the last 6 weeks with the programming and it certainly seem to work.....A lot of celebrations and yells of ecstasy were heard coming out of the gym this morning and if anybody didn't know any better - i swear you'd think there was orgasmic experiences going on as 7 PR's were made today by the 6am morning crew...CONGRATS Ladies, Gents & Boxes. Then again....to some Crossfit is orgasmic...different strokes for different folks.
I hit a personal best breaking the 300lb barrier....finally on back-squats - maxing out at 305lbs. Destra Garcia - Max it Up comes to mind (http://www.youtube.com/watch?v=72T8-PE6dPk)
WOD - was a doozy but was soooo good today ended up with 7 rounds & 2 BJ's.....box-jumps (get your mind out of the gutter)
Anyways....i'm outta here....so to all have a fantastic weekend - for those available tonight feel free to come down to Port Credit Memorial Park to support the Relay for Life going on from 7PM to 7AM - look forward to seeing you there
Peace in the Middle East & the T.Dot Streets
Trish
I wouldn't have maxed out at 275lbs if it wasn't for this skinny f*ck.
big ups
aint no thing but a chicken wing.
I have to admit that when I saw back squats posted again I complained. But I knew Alex was our trainer this morning and he was going to push us through them. Alex Thanks!! your program worked. 6 weeks ago my 1 rep max was 185lbs. TODAY 200lbs Yeah baby!!!
Wished I could have been there this morning. Nice work, everyone. I hope to squat a PR tonight.
I hit a PR today as well of 150lbs (which was an improvement from 140lbs)!
I actually don't mind back squats.......:0)).
Congrats to everyone on their hard work!
Lori- I tried your 'Simple Chocolate Pudding' recipe that is posted on the website and it was amazing!
I too had a back squat PR today of 200 lbs. Yippee, after 4 yrs of CF and thousands of squats, I finally hit the magical number.
WOD- 8 rnds + 2 lunges, rx'd
eating chocolate pudding doesn't get any simpler than Madhu bringing it in for you.
Anyways...I think the program worked. I maxed today wayyy over what was probably my previous max, had i written it down of course.
Alex was right...saying your prayers, eating your vitamins and following the plan works.
As for the wod...6 rounds (apparently) and 2 BJs.
First round tho I did 12 lunges per leg because clearly i can't follow instructions.
There was so much sweating and moaning it sounded like what I imagine to be a typical friday night at Erics house.
Back squat @165~ That is a 30lbs improvement from 6 weeks ago (although same as I did last week, so not officially a PR)
WOD 7 rounds 6 box jumps rx'd (first time w 24kg KB)
and finished it all off w 2x 80lbs snatches (PR!!!)
Katie is awesome! :)
I can front squat more than I can back squat.. I asked Jimmy if that's weird and he said "a little".. *sigh* Still.. I PR'd at 120 when my last was 95.
My foot hurts from plantar fasciitis and the box jumps angered that... so I switched to step ups on the highest box.. Finished 5 rounds plus 3 KB swings..