January 8, 2013
Ass to Grass = strong posterior chain!
Roundtable Discussion on Squat Depth
Announcements!
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RX: Back Squats 7×7 @75-80%. Then, 3 rounds for time of 30 Box Jumps (20/24) and 30 Kettlebell Swings (55/70). Time Cap 12min.
Gold: Back Squats 7×7. Then, 3 rounds for time of 30 Box Jumps (20) and 30 Kettlebell Swings (35/55). Time Cap 12min.
Silver: Back Squats 7×7. Then, 3 rounds for time of 30 Box Jumps (20) and 30 Kettlebell Swings (25). Time Cap 12min.
Endurance: 2mile run then 50 air squats for time.
Men’s S&C: Back Squats 7×7 @75-80%. Then, 3 rounds for time of 30 Box Jumps (24) and 30 Kettlebell Swings (70). Time Cap 12min.
Competitor: RX, Parralet walks with chain x5, 3 rounds for time of 20 Handstand Push Ups and 300yd shuttle run.
BWC: 16 Burpees, 16 Handstand Push Ups
70, 70,75, 75, 80, 80, 80
WOD 11:30 Gold
BWC done
BS: 100kg
WOD: 13:43Rx
Done at Crossfit 2.2
BS – 90k
WOD – 11:52 30″ box, 55 lb. KB
BS: 70,70,70,80,80,80,80
WOD(Gold): 8:30
BS-75,80,80,85,88,90
wod:12:48 (20 in b/c I’m still scared for my shins)
-Tom
BS – 55, 57×2, 58, 60×3
WOD – 10:48rx
Nice job Krista!!
BS – 55
WOD – 12:16 45k/20″
BS 45×2, 50×3, 52kx2
wod 15:24 rx really taxing on my forearm flexors from holding the heavy kb..physically had a tough time holding on to it on the last round.
bwc done
BS 110
11:22 Rx
27k (most so far)
Wod silver 13:47
Squat-100×2, 110×3, 115×2
WOD-13.09 rx
Squat: 105, 110, 115, 118, 120, 123, 125
WOD: 11:47 Rx
8:31
146kg
BS: 55, 58k for the rest
WOD:12:04 rx
BS: 70k
WOD: Gold – 16:10, wore me out!!
BWC done
70k
8:30rx
Lift: 135 k
WOD: 10:52 rx
BWC: Done
Squat 55,55,60,60,60,63,63
WOD:10:40 gold
BWC:done
Bs: 60, 60, 65, 65, 68, 70, 73
Wod: 10:40 gold
BS: 45
WOD: 13:13, lots of step ups…struggled on box jumps. Otherwise, gold.
BS: 80-80-85-90-95-98-100
WOD: 7:42 Rx
BS 90k
Wod 11:05 gold
BS 150K
9:27 RX
BS 85k
12:17 rx
123k
8:01 Rx
BS- 50 up to 80kg
WOD- DB snatch w/35lb & BJ can’t remember time
BS: 55k
WOD: 9:12, gold
BS-70 up to 90 last two rounds
WOD-had 30kb swings left at time limit.not shur what i was thinking but didnt finsh.
Comp stuff done.
55k BS
Wod 10:23 mod 35# kb
BS: 50,60,65,65,65,65,65
WOD: Gold 13:45(ish) forgot to look at the time!
bs at 135k
modified wod