135,225(f),185,185,185,205serious goat for me
135, 155, 175, 185(f), 185(f)
Worked up to 225 unassisted then failed on 235. Feel like I should have started a little heavier because I did more than the five sets.
135,185,205,225,245(x3)decided to do box squats using a wider stance to try to engage my hamstrings a little more (see Dave Tate box squat method in CFJ)
135 for all setsWas really working on my form because I have been doing squats wrong for years.
225,245,255,255,275My last set of 275 suffered from pretty bad form though.
Finally took my PT test today.PU: 77 in 1:15SU: 82 in 1:25Run: 12:34 (down from 13:59 in April)This was the fastest I have run since I was a cadet. All from CrossFit, nothing more. For me, this validates everything. As the saying goes, the proof is in the pudding.By the way, I ran the 2 miles in my Vibram 5 Fingers :)
225, 235, 245, 255, 265Really concentrated on staying on my heels and getting deep.
185, 195, 205, 215, 215I had no spotter and no safety cage, so I stuck with 215 even though I might have been able to pull off 225. Next time.Jason, sir, huge improvements on the APFT! I wish that I could see my scores improve that much. If you are coming out here next week for the CF comp, I encourage you to hit the cardio hard over the next week. I came straight from DCLT in solid shape in August and I suffered a lot for the first few weeks.
Jason, great post.Due to back squat equipment shortages/my lack of creativity, ran 5K in downtown Indianapolis this AM. Got my rings so I'll really get after it tomorrow.CF Comp vs. AF a little over a week away! Get motivated...
Did yesterdays wod as rx'd. 10 min or close to it. Happy to do legit hspus and chest to bar. Deadlifted 195#. Looking forward to the ole back squat tomorrow
Finished at 315 for last set of 5.
225, 225, 225, 225(f 4th rp), 215(f 4th rp), 205Did a long build up/warm up to get to 225 & was already tired enough that I probably should've started at and stayed at 215 OR just warmed up less and started fresher at 225
135 warmup, 155,175,175,185,185Did Front Squats because of a torn labrum.
205, 225, 245, 275(f), 225
185-185-195-205(f)-185all reps were about at the same intensity/speed. Am now taking the "heavy days" much more seriously as a result of the educucation gained at the CF Cert.
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