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Tuesday 2/17/09

Minute intervals for 20 minutes of:

5 x 75% 1 rep max Front squat
10 x Push ups

Start each round on the minute.

Post weight of Front squat and number of rounds complete to comments. Rx'd is 20 rounds.
on

19 comments:

  1. C VFebruary 16, 2009 at 6:49 PM

    Check back on Wednesday 28Jan for the last time we did 1RM Front Squat to get you weight

    http://blackandgoldcrossfit.blogspot.com/2009/01/wednesday-12809.html

    ReplyDelete
  2. nateFebruary 16, 2009 at 11:05 PM

    18 rounds in 20 min. finished 20 in 2330.

    squat weight - 140

    ReplyDelete
  3. dkeysFebruary 17, 2009 at 6:44 AM

    16 rounds in 20 min. Still new to the acronyms and didn't realize I needed to finish all 20 rounds. Squat 95lb.

    Need to get better at weighted WOD. Good workout

    ReplyDelete
  4. Go CubsFebruary 17, 2009 at 6:48 AM

    14 rounds, first 6 mins @ 225, then had to scale to 175, the 225 killed me

    ReplyDelete
  5. C VFebruary 17, 2009 at 6:51 AM

    rnds 1-10 @225#
    rnds 11-14 @205#
    rnds 15-20 @185#

    Smoked.

    ReplyDelete
  6. AnonymousFebruary 17, 2009 at 7:40 AM

    17 rounds in 20 minutes at 135lbs. Thought we were going for time and not sets. Oops.

    ReplyDelete
  7. SBFebruary 17, 2009 at 7:46 AM

    rnds 1-2 145lbs
    rnds 3-5 135lbs
    rnds 6-8 115lbs
    rnds 9-20 95lbs

    legs are smoked. amazing how this WOD got the heart rate going.

    ReplyDelete
  8. CMCDFebruary 17, 2009 at 7:59 AM

    20 rounds @ 175 lbs.

    Great workout.

    ReplyDelete
  9. Black and Gold CrossFitFebruary 17, 2009 at 9:02 AM

    20 rounds.

    1-11 @ 165lb
    12-15 @ 155lb
    16-20 @ 145lb

    There was obviously a little confusion on this one so here goes the explanation. Ideally, you would scale this so that you could complete the 20 rounds, but more importanly maintaining the intensity for 20 minutes was the key. I don't think this was a problem for anyone who did this workout.

    I did notice some things this morning that I want to point out. Some of the front squats I saw this morning were awful. Look, please do not be so prideful that you do something incorrectly in an effort to do more weight. As you can see from my numbers, I had to scale so I could maintain proper form. I could have kept it at 165 and widened my stance, or not gone all the way down, but trust me in the long run that will lead to injury and is not safe.

    Here are the major points of performance on a squat. You should be saying these in your head everytime you do this movement.
    1. Feet shoulder width apart turned slightly out at an angle so that you knees can track over them.
    2. Weight on your heals. Wiggle your toes if you need to but keep your weight back on those heels.
    3. Butt back, chest up and pull yourself down where you hips are below your knees. This will help you maintain that natural arch in your back.

    Again, if you see someone doing this incorrectly, let them know. This program only makes sense if it is done safely.

    ReplyDelete
  10. MichaelFebruary 17, 2009 at 9:53 AM

    125# for the first five rounds, then dropped down to 115. Did all 20 rounds in 20 minutes. Tough workout.

    ReplyDelete
  11. MacFebruary 17, 2009 at 10:09 AM

    20 sets with 165 lbs. The little break between sets seemed to get shorter as time went by...great workout.

    ReplyDelete
  12. UnknownFebruary 17, 2009 at 10:34 AM

    16 rounds at 175lbs in 20 mins

    My legs have been trembling walking up and down steps all day.

    ReplyDelete
  13. RWFebruary 17, 2009 at 11:09 AM

    rds 1-11 @165 lbs
    rds 12-20 @155 lbs

    ReplyDelete
  14. N GFebruary 17, 2009 at 2:48 PM

    16 rounds in 20 min. First 7 with 105, then 95 to finish. Probably could have used more weight but worked on form. My form feels a lot better in the past two weeks.

    ReplyDelete
  15. AnonymousFebruary 17, 2009 at 5:53 PM

    20 rounds @ 185. I did the first round at 205 then scaled it down.

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  16. DFFebruary 17, 2009 at 6:01 PM

    First 3 rounds at 155 - went down to 135 for the last 20. 20 rounds in 20 minutes.

    ReplyDelete
  17. MajFebruary 18, 2009 at 7:17 PM

    19 rds
    185 1-8
    175 9-15
    165 16-19

    ReplyDelete
  18. Demet-hookFebruary 19, 2009 at 9:12 AM

    Posting late...

    I did all 20 rds but not RX'd

    Round 1) 215lbs(my 75% of max)\

    Rounds 2-7) 185 lbs

    Rounds 8-20) 145lbs

    ReplyDelete
  19. AnonymousFebruary 20, 2009 at 9:18 PM

    Rounds 1-18 155# (Rx'd weight)
    Rounds 19-20 145#

    Absolute brutality

    ReplyDelete