February 18, 2013
“There is simply no other exercise, and certainly no machine,
that produces the level of central nervous system activity,
improved balance and coordination, skeletal loading and bone density enhancement,
muscular stimulation and growth,connective tissue stress and strength,
psychological demand and toughness, and overall systemic conditioning
than the correctly performed full squat.” -Rip
Why Deeper Squats Are Good For You
Walk Further: The Handstand Piroutte
RX: 3×2 Back Squats @95%. Then, For time with a partner Kettlebell Swings (35/55) descending by 10 reps starting at 50 until the round of 10 is complete.
Gold: 3×5 Back Squats. Then, For time with a partner Kettlebell Swings (35/55) descending by 10 reps starting at 50 until the round of 10 is complete.
Silver: 3×10 Back Squats. Then, For time with a partner Kettlebell Swings (25) descending by 10 reps starting at 50 until the round of 10 is complete.
Endurance: 3x 50 Air Squats
Men’s S&C: RX
Women’s S&C: Silver
Competitor: RX/ skill work for 20min
BS – 70, 72, 77 (5k PR)
WOD – 9:33rx with Jess – thanks it was fun!
BS – 60, 65, 67
WOD – 15:50 gold w/ Kenz
Nice work on your first day!!!
Thanks, Sarah! You really helped me through the workout!
BS 170, 177 (spot on #2), 182 (buried)
WOD w/ Belmer = 11:02 RX
Great Job Troy!!! You’ve really been attacking the workouts lately as opposed to just getting thru them. Excited to see you compete this coming weekend.
Thanks bro – keep improving, a step at a time
BS 150kg
Don’t remember the time w Schotty RX w a shirt
BS: 45k, 47k
WOD: 13:45 25lb kb with Amy
BS- 70,90,90
WOD: 15:03 RX w/ Curt
He’s your Dad…..just sayin
BS: 125
WOD: 11:02 with Farmer. Great teamwork today, bud!!
BS – 120k
WOD – 15:52 Rx w/ Travis
BWC – DONE
Day 1
BS – 15k x 10, 25k x 10, 35k x 10
WOD: 15:50 silver with Sarah H.
Thanks for all the help and support on my first day! I’m excited for round two!! Well, mentally…
BS: 130
WOD: 12:05 I think? With Synd the Glyde
Nice work this morning!
BS: 110-115-120
WOD: 9:33 Rx with KRISTA!!
BS: 55 55 60k
new pr!!!!
Kyra and Brandi 15: 22 rx way to push kyra! !!
Squat: 150×3
WOD: 11:18 Rx with Nick
BS-130k
WOD with Hector-15.12 rx
Bs 90 failed at 100 full depth though
Wod 12:11 with Luke
BS: 60k
WOD: 17:41 with Bryan
first workout after 3 1/2 wks of vacation, just like starting over again!
Great having you back Westin!!!
115K BS
11:23 WOD RX with Deb and Ben
BS: 76
WOD: 11:50rx w/ H.Solomon
BWC: done…thanks for the tip Amy!
BS-40,45,45 Gold
WOD-15:45 35lb kb with a new member…forgot her name already! Must get better with names. That’s a new goal.
That would be me!
Thanks again everyone for the moral support.
BS 25? Silver
WOD 15:45 w/ 25lb KB
I was just going to say that I found out what your name is!!! You did awesome Missy!!! Hope to see you again often at The Gym!
BS-110/150/160
WOD: 12:32 RX w/ Paul M
Turns out Paul is my neighbor. WOD’s are a great way to meet people.
BS 3×10 40, 50, 60
WOD: 11:10 35lb kb w/ Emily
First WOD ever!!
BWC done
BS: 160,170,175
WOD: 15:45 with Dodd RX
BS: 110 115 120(PR)
WOD: 10:30 RX (with ghost runner) Did each set then added equal time to rest after each set.
Can’t wait until I can get back into my regular class times on Wed.
BWC: done
BMU practice
BS: 140, 145, 150×1
WOD: 9:59 Rx w/ Nug
sqauts 130, 140, 145
wod 11:10
squat 170, 180, 190 x1
me and the wife 9:15rx
awwwww….
Bs:140-150-155 (that was the highest I’ve been since my back injuries 5 months ago)
Wod with Zach 14:35rx. Great motivation by Zach:)
BS: 65-67-67
WOD w/Angie: 13:57 Rx
95k pac man squats
12 min plus wod, started with Jared and Tyler, finished on my own after slowing them down.
50#kb
85-90-95k
10:03 rx with Mitch
bs 198, 202, 205
10:58rx with shotty. that was seans second time doing the wod today.
Wod with Shannon 10:28 rx
BS: 65, 67, 68. It’s been a long time since ive squatted over 65.
Worked butterfly pu 4×10 thanks for the helpful tips Jared and Shannon! They feel so much better!
Gold 3×5 100 kilos.
WOD: 13:40 with 50lb KB with big mike as partner.
with Hruska 12:34RX
Bs- 40, 50, 54
WOD- 14:23 gold (not sure of my partners name..I to need to learn names better!)
BS: 80, 83, 85 (2k PR)
WOD: 10:28 Rx w/Shantelle
WOD: 14:20 with Mary. Switched to 25 lb kb. Mary did 35.
BS: 35, 35, 45 did lift after Wod
BWC done
BS: 160, 170, then 180 x 1
WOD: 13ish with two guys whose names I didnt catch. Really feels like my strength and flexibility are improving everyday.
BS: 70, 70, 68- needed spot on all sets.
WOD w/ Danae: 10:48 Rx
BS: 85, 90, 95
WOD: 16:09 w/ 50#kb
BS: 75, 80, 85 (pr by 5k)
WOD: 10:43 RX, unbroken. With Sarah B (sexy lady in pic on fb)
BS 5×4 @60k
75 KB 35#
1000 m row
BS-100-110-115
WOD-14:58 rx with brian.
180k
1:1 by myself 14:00 rx