Tuesday 3/10/09

The West Point Crippler

For time:

30 x Body weight back squat
4 x Gym loop (400m run)

Post time to comments.

21 comments:

C V said...

To clarify, these are not air squats. If you feel comfortable enough with your back squatting ability, load the bar with a weight equal to your body weight.

dkeys said...

Guess I'll kick this thing off...7:30 but had to scale my weight down to 115...I still am trying to get feeling back in my legs...great workout.

SB said...

11:37 as rxd (BW=165lbs)

Vanilla Gorilla said...

6:45 as rx'd (BW=155 lbs)

NM said...

7:39 as rx'd (BW=175 lbs).

Chat said...

7:40 as rx'd (BW=175 lbs)

Griff said...

8:19 as rx'd (BW=185)

PTisFREE said...

8:12 (BW=175)
Good workout

Black and Gold CrossFit said...

BW=175lb
8:51. Felt better than I expected on the squats, probably could have gone straight through the 30 but had some THS. Missed the morning crew, damn compressed schedule.

richard said...

Guys - I have been following you lot from over here in the UK for a few weeks now and am very impressed. Sub 7 minutes for this is amazing. I did it in 13:05 minutes averaging 1:30 for the sets of squats and 1:30 for the 400m run. My legs were smoked afterwards - i have some way to go to catch you up

MattF said...

WHAT?!?!.... B&G is going GLOBAL!

Volk said...

9:35 as rx'd (BW=205 lbs)

Should have run faster, but squats felt pretty good. Had to rack at 25 and then do the last 5.

Michael said...

9:05 with 155lbs, although I actually weigh 165. Good workout, I had to break up the squats in sets of five to maintain form. When do the Spring Break workouts start? I'm leaving pretty much as soon as I finish posting.

RW said...

8:20 as rxed (bw=190)

I felt like I was sandbagging on the run a little.

nate said...

8:30 - BW 190

Run almost got better towards the end cause the squats got my lower back good.

dan09 said...

7:12

BW - 142
Squat Weight - 145

Squats were unbroken and took about 1:12

N G said...

9:18 (BW = 155). Also wanted to say that I felt awesome @ grappling today even after yesterday and todays crossfit WOD due to the muscular endurance & strength i've gained in the past 8 weeks.

JRez said...

9:30 - Felt I could've done better, but that's why we train.

Tex said...

6:47

(BW=155lb)

I had to sub C2 Rower for the run, but I was unable to gauge my distance because the screen of the only available C2 was broken. I went for 4:00 because this is my typical pace for 1000m in previous CF workouts.

C V said...

Did this after some CFE. I was sucking on the squats, an exercise that is usually one of my stronger ones. My lower back was locking up pretty bad by round 18. I suspect I am doing something wrong with form and/or I got a weak core.
With 185, did 18reps & then 4,4,4.
Forgot to keep splits.
9:58.

Bobby said...

8:57 as rx'd. Did this workout this morning after doing Grace.