Back Squat 5-5-5-5-5 reps
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165-185-185-185x(3 reps only)-165
155-155-155-135-135 Changed the grip and reduced weight on the last two since my form was slipping on round 3. The changes on the grip and bar placement made this so much better! THANKS, Josh!
5×5 @ 175# 40# improvement over last time
*4+1 kept getting light headed on rep 5 on all lifts. Don’t know if I’m getting sick or just cooked from yesterday. PR is 355X5
Good Coaching day, but disappointing. Apparently, I’m squatting high.
225(5) all felt right but were at or above parallel.
185-185-185-185-185, worked on depth and keeping weight on heels.
Has anyone seen a pair of sunglasses? I cant find mine and I might have left them there on Sunday…..?
245-275-285-245-245. Tied PR at 285. Dropped weight on last two sets and focused on bar speed and form.
105-105-115-125-125 worked on getting lower and stayin on my heels.
CF Northridge WOD
AMRAP in 20 min
10 Body Wieght DL (155# for me)
as Rx’d 6 rounds plus 15m
Enjoyed getting to know Drew at CF Northridge.
Forgot to mention that the reason I’m in Tuscaloosa is for a Confined Space Rescue course at the AL Fire College. If I’ve learned nothing else this week, it’s that being a crossfitter will sure help you crawl through a 75′ long 24″ diameter pipe while breathing air from a tank on your back.
Just in the short time I’ve been doing CF my physical ability to perform my job has improved substantially. I hadn’t really realized untill this week at school. Crossfit is catching on with the Instructors at the AFC, and IMO it is a must for Fire/Military/LEO to use CF as their PT program. So thanks Russell, Josh, and Katherine! I hope my improvement will be an example for my coworkers to follow.
225-225-225-235-235 I’m going to use using high bar Olympic style back squats until I can get my squat stronger and my back healed.
65-75-85-95-100 (I had no idea where to start.)
Did Nate for the first time. 20 rounds + 1 muscle up. Didn’t feel great. Will do more next time.
I hate you……
jk…. STRONG WORK MAN! Insane effort!
225, 245, 255, 265, 265
Needed to keep my solid form, considering I have Rice Krispies for knees!!
And, wore Chuck Taylors for the first time, so really concentrated on sitting back on my heels like I’m supposed to.
Just awesome Russell!
It was awesome!!!
Anyone see this little Russell impersonator? He’s doing handstand push-ups on blocks of wood at 5 years old!!!
295(1), 225, 245, 255, 255
Worked on a wider stance.
85 accross – I was as tight as a rubber band today so I worked on form/flexibility. I feel like I improved getting depth & staying on heels.
Tried to fix some form issues. Still need to work on a wider stance
Working on Strength I need to rectify speed an strength issues namely power and running.
5x5BS = 275
5x5FS = 185
3 rounds of
400 M sprint…