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)
Finally took my PT test today. PU: 77 in 1:15 SU: 82 in 1:25 Run: 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 :)
I 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.
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
225, 225, 225, 225(f 4th rp), 215(f 4th rp), 205 Did 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
all 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.
135,225(f),185,185,185,205
ReplyDeleteserious goat for me
135, 155, 175, 185(f), 185(f)
ReplyDelete135,185,205(f),185,205
ReplyDeleteWorked 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.
ReplyDelete135,185,205,225,245(x3)
ReplyDeletedecided 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 sets
ReplyDeleteWas really working on my form because I have been doing squats wrong for years.
225,245,255,255,275
ReplyDeleteMy last set of 275 suffered from pretty bad form though.
Finally took my PT test today.
ReplyDeletePU: 77 in 1:15
SU: 82 in 1:25
Run: 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, 265
ReplyDeleteReally concentrated on staying on my heels and getting deep.
185, 195, 205, 215, 215
ReplyDeleteI 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.
ReplyDeleteDue 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
ReplyDeleteFinished at 315 for last set of 5.
ReplyDelete225, 225, 225, 225(f 4th rp), 215(f 4th rp), 205
ReplyDeleteDid 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, 155,175,175,185,185
ReplyDeleteDid Front Squats because of a torn labrum.
205, 225, 245, 275(f), 225
ReplyDelete185-185-195-205(f)-185
ReplyDeleteall 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.