Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
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“Learning the Front Lever” with Jeff Tucker, a CrossFit Journal preview video [wmv] [mov]
Read “Are You a C.E.O. of Something?” with Mark Pincus by Adam Bryant, The New York Times.
Check the final standings of our competitors at the Garage games website
Congrats to the GG guys. I enjoyed getting to know yall better over there. Great pic above of J getting the overall fastest time. 155, 155, 155, 155, 165, 175, 185, 195, 205, 215. Also, please check out http://www.2POOD.com. It will be changing frequently with a lot more features to come. Thanks.
225-225-225-225-225-235-245-255-255-255
Might have done 4 sets at 255. I can’t really remember.
145 x 10
Very cool site Tony, looking forward to supporting 2POOD!!
Sets 1-7 @ 115#
Sets 8-12 @ 125#
Sets 13-15 @ 135#
225-225-225-225-235-245-255-255-255-255
Justin’s should look like this also, it was 4 sets.
Great stuff Tony!
JHickey, You must let the vampire go!!!! she is messing your wkouts up…delay the attack until after crossfit games.
135-135-135-135-135-135-135-135-135-135
75-75-65-65-65-65-65-75-75-75. Once Russell told me to take off my Brooks running shoes, was much easier to stay on my heels. I completely felt the difference & now realize I DO need new shoes for weight lifting WODs. 🙂 I am getting into a deep squat, but need to focus more on pushing my knees out as I drive up.
2×255#x10
225-225-225-225-225-225-225-225-225-225
did these as box squats with 5x 95 pound plates and 1 BFS 10 pound plate… not sure of what height that is but below parallel. worked on explosiveness and managed to “pop” off of the box much better than I used to for all reps.
115-115-135-135-145-145-145-135-135-135
Hey Tasha,
Not sure what size shoe you wear, but I have a size 7 womens weight-lifting shoe that is getting zero use at the moment if you want to give it a try before you go buy some!
Katherine, that would be awesome! I wear between a 6.5 or a 7, so those might work perfectly for a “trial run.” Thank you for the offer. Been keeping you in my prayers, girl!
185# x 4
205# x 5
185#
Justin,
How the hell do you have enough energy to squat today? I’m impressed! No more intermediate for you!
kevin,
Don’t forget the card….
Sets 1-7 @ 115#
Sets 8-12 @ 125#
Sets 13-15 @ 135#
115×4-5 sets, then moved to 125 for remainder sets. My notebook is out in the car so I can’t remember when I shifted to 125. Getting better at the squat depth and form. The box squat practice really helped with teaching explosiveness and using the back of legs instead of relying totally on quads.
125-135(2)-145(2)-135(5)
Speed sets
This method is used by Westside Barbell and others to train the bench press and the box squat. Typically, you perform 8–12 sets at 50–60 percent of the 1RM with a focus on maximal acceleration. For the bench press, triples are used, and for the box squat, doubles are used. Sets are performed with brief rest intervals on the order of 30–60 seconds.
From article: http://elitefts.com/documents/speed_training_for_size.htm
Today I went heavy and used 70% 1RM: 185# across the sets.
I didn’t have to do that grueling 5th wod, so I’m wasn’t feeling too bad. I think all of the post contest beer may have also helped my recovery.
Hyatt San Fran WOD:
3 rounds:
20 flights of stairs
20 pushups
walk down to bottom
start again with no rest
23:00
200 feet elevation climb is a lot. The first round I started fast and about threw up around floor 13, round two was a bit slower, during round 3 I thought i was going to die in the stairwell.
Ascents plus pushups = 1:30, 2:30, 3:00
Descents = 5:00, 5:00, 5:00
165# for 10, then 3 more @ 185# (which is really where I should have been, I think, all along)
105 accross
165-165-165-165-165-165-185-185-185-185