Thursday, 28 Jan, 2010

Posted by Mandee on January 28, 2010   |   27 Comments

Back Squat 1-1-1-1-1-1-1 reps

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27 responses to “Thursday, 28 Jan, 2010”

  1. LeshaS says:

    NICE pic. Love it 🙁 Ick.
    Hate that I am missing today’s WOD. See y’all Monday!

  2. Katherine Berger says:

    In case any one ever needs some delicious paleo cookies, please see Robert!!! The cookies he made were fantastic!!!! THANKS Robert!!!

    Hope everyone else is doing well….I miss the gym! Hope to see you guys sometime soon!

  3. dunnbball says:

    *not staying on my heels

  4. Jake Naumcheff says:

    Did this one over at Randolph this morning


    Went back down to 315 a couple times to work on my form, I think I could have gone a little bit higher but im happy with a 15# PR

    • Robert S. says:

      Missed you this morning. That WOD was a tough one! I would have much rather done heavy back squats!

    • Jake Naumcheff says:

      Sorry Robert, I totally forgot about having to be at Randolph this morning but no worries I made it up this afternoon and it was terrible!!

  5. Robert S. says:

    Did a Garage Games WOD with Kevin & Justin this morning. Those two killed it!

    2 rounds for time:
    115 # ground to overhead anyway
    20 situps
    600m run
    10 1.5 pood KB swings
    20 burpees
    600m run

    as rx’d for intermediate men, 18:50

    Then about 3 1/2 hrs later: 100 squats for time: 2:04

    I’m also trying out some nutritional stuff to gauge how I will feel at the games.

  6. Patrick says:

    Mmmm… Salt.
    So if you travel to NYC and can’t figure why the foods no longer tasty, thanks this smuck.


  7. Mandee Miller says:

    165 – 175 – 185 – 190(1/2″ high) – 190(X)
    then a few sets of box squats at 85#

  8. Robert S. says:

    Speaking of nutrition. Here is the link to the coffee article I was talking about at the lunch class yesterday. Lots of information for little ol’ coffee. What I took away from it is my diet isn’t shitty and I’m not sedentary so coffee isn’t hurting me.


  9. Katie says:

    125-125-125 –> low depth
    125-125-130-135 –> solid form

  10. Will Blankenship says:

    205, 225, 245x, 245, 255, 265x, 265x

    I feel like I have a lot more power than what is displayed by my numbers. I just can’t keep my form, balance, and depth from sucking-ass all at the same time.

  11. Robb Dempsey says:

    205, 225x, 225, 235, 245, 255(PR), 275x

  12. Russell says:


    twenty pounds under PR

    felt very weak in the bottom of the squat today. Fatigued might be a better word. Kevin did too.. maybe the heavy cleans yesterday weren’t a great idea before this one.

  13. Slade White says:

    205, 225, 225, 225, 225, 235, 245 (pr)

  14. tracey says:

    125-145-145-145-125-125-125….worked on the Tate squat depth gauge drill???? anyhow it was a form workout for me, not a max back squat day.
    Back is tight tight tight!

  15. Craig Herr says:

    We are having an informal going away party for Rich Hall from the 7 am class. He’s headed to Kuwait in about a week for six-eight months to serve our Country. It’s going to start about 5:30 at Joe Ritch’s house this Sunday, Jan 31. Nothing fancy so please try to stop by even if it is just for a few minutes to wish Rich well.

    Joe lives at 1600 West Point Dr. SE. If you go up Governors Dr. from Huntsville and turn left at the top of the mountain (Monte Sano blvd) Go about 1 mile and turn left into the neighborhood just past Burritt Museum. Stay to the right and drive until you can make the first left on West Point Dr-the house is the very first driveway on your left. There will be food and drinks of course.

    • Kerri says:

      Zone/Paleo food and drinks of course,right!?!? =o)
      Sounds great. Gonna try to stop by!!

      Also, any thoughts on a Zone/Paleo cookout for pre-game for Super Bowl Sunday next weekend??

      For those of us that are ‘In the Zone’, this day could be the epitome of the words, ‘Zone Challenge’….Just an idea….


  16. Craig Herr says:

    Joe and I also have some tickets this weekend for the UAH hockey games vrs Niagra. 7:05 Fri and 3pm on Sat. These guys are crossfitters and need our support. There are a few tickets left for Fri night and about 10-14 for Sat. Let me know if you want some-email me at cherr@jsmithlanier.com

  17. klowe says:

    I’d like some Friday tickets if you have some left. Or the Saturday. You would be proud. Julian LOVES Hockey.

    As far as today’s WOD’s.
    Did the Garage Games 600m run thing:

    2 rounds:
    135 ground to overhead x’s 10
    20 situps (hands on head)
    600m run
    10 KBS 2pd
    20 burpees
    600m run

    Then came in at lunch to do some squats.
    got up to 365. Attempted 385 once and just wasn’t feeling it so I dumped the bar and called it a day at only 4 reps.

    Saw a bunch of PR’s happnin at the lunch class!
    Great job yall!

  18. Craig Herr says:

    kevin you got em for Fri and Sat if you want.I just found out the Friday game is at 5:35. The Herr’
    s (Craig , Avery and Grant) are going along with the Glasscocks and Joe Ritch and his wife. Should be fun!!

  19. Barry S says:

    Loooooooong day, no squat way, so just went & worked Pose for a while…32 minutes of intervals, walk 50 strides (left foot count), fast pose 50…about 2-2.5 miles.