Monday 090420
Back Squat
5-5-5-5-5
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Compare to 081201.
Clean & Jerk/Run WOD from Potomac Crossfit on Vimeo.
43 comments for this entry:
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Back Squat
5-5-5-5-5
Post Load to Comments
Compare to 081201.
Clean & Jerk/Run WOD from Potomac Crossfit on Vimeo.
April 19th, 2009 on 9:14 pm
To whom it may concern, please stop bending your elbows early on the cleans
See above.
April 20th, 2009 on 5:03 am
Hey PCF’ers.
I miss you guys! Have fun at your AM WOD’s!
Jen
April 20th, 2009 on 7:31 am
Ahh man – this viewing is breaking my heart. You guys look AWESOME. I will see you all tomorrow!
April 20th, 2009 on 7:34 am
95-115-135-135-185 (2x) / 165 (3x)
Thanks for the advice and help this morning Mike.
April 20th, 2009 on 7:42 am
85-105-125-135-145
April 20th, 2009 on 8:29 am
225, 255, 275, 315, 335(2)
Thanks for helping me with my form, Mike.
April 20th, 2009 on 8:44 am
jen, best wishes for a speedy, speedy recovery
April 20th, 2009 on 9:03 am
Awesome video!! Always love watching the videos as it is the best way to self-check between what we are feeling and what the coaches are telling us. Thanks Brian for the film and Siddarth for the fun Saturday class.
Today’s my rest day but I could use the BS for recovery…
April 20th, 2009 on 9:23 am
155-165-165-170-175 (185×3, 205×1/PR)
Form help made a big difference, thanks Mike (Lebron says thanks, too, he knows you’re a fan).
Jen, do you ever sleep in?
April 20th, 2009 on 9:42 am
135-165-185-195-205
Not going to say anything is a PR as the last time I did this workout was pre PCF days
April 20th, 2009 on 10:30 am
Awesome video. Can’t wait to get back to the box tomorrow after taking some time off after slipping off a 30 in box and the 10 inch scrape on leg that followed (and the tetanus shot to follow that).
April 20th, 2009 on 1:21 pm
165-175-185-185-195 (4)
April 20th, 2009 on 1:51 pm
135-165-185-205-225
April 20th, 2009 on 4:24 pm
Back Squat
5-5-5-5-5
85/95/105/115/125 (PR)
April 20th, 2009 on 4:48 pm
awesome video!! cised for warm weather WODs
April 20th, 2009 on 5:58 pm
Back Squat
5-5-5-5-5
135-165-185-185-165
April 20th, 2009 on 6:07 pm
Back Squat
5-5-5-5-5
135-185-215-215-185
April 20th, 2009 on 7:49 pm
Still felt it a bit in my lower back so stopped at 205 on the 3rd round.
April 20th, 2009 on 7:51 pm
185-205-225-245-255(x2)
Squats felt good, if only I could correlate these numbers to an increased 1 rep max
April 20th, 2009 on 7:55 pm
65-95-105-105-105
April 20th, 2009 on 8:02 pm
Back Squat 5×5: 135, 165, 185, 185, 135 (135 – bonus instructional set)
Thanks, Dan, for improving my squat form. No more miming bars for me!
April 20th, 2009 on 8:02 pm
225-255-280-315-335
April 20th, 2009 on 8:05 pm
Did the pre-CF games workout today: Helen, 3 rounds: 400M on treadmill, 21 rep 55lb KB swings, 12 C2B pull-ups: 11:42. Had issues with my grip on the pull-up bar in the later rounds, my hands kept slipping off the bar.
April 20th, 2009 on 8:20 pm
Back Squat 5-5-5-5-5 +5
95-125-155-155-125 +95
Did a bonus set to get my ass down
April 20th, 2009 on 8:25 pm
95-115-115-115-125(2)
Felt pretty good about my squat depth- although it continues to be an issue for me.
April 20th, 2009 on 8:35 pm
95-105-110-115-120
April 20th, 2009 on 8:43 pm
85-95-105-115-125
Miss ya Jen! Hope you feel better everyday!
April 20th, 2009 on 8:59 pm
135-155-165-155-185(x4)-165
Did an extra set of 155 again in the middle to practice getting my butt down a little quicker and back up with some momentum, rather than spending too much energy squatting slowly. Finished with a final set at 135 again to reinforce the point. Thanks to Dan and some others for tips.
April 20th, 2009 on 9:07 pm
165-185-225(f, got 1 rep)-205-165
April 20th, 2009 on 9:19 pm
205-225-245-265-295
April 20th, 2009 on 9:22 pm
155-175-185-195-175
Back wasn’t at 100% from a couple weeks ago, so although my mind was telling me I should have tried 205, my back was saying otherwise. Still, if we follow Dan’s rule of 80-85% of 1-rep max, 245 x 0.8 = 196, so right about there.
April 20th, 2009 on 9:37 pm
225-315-325-225-225
the third set took it out of me, so I dropped back down in order to finish out the sets.
April 20th, 2009 on 9:52 pm
135-185-225-225-205
April 20th, 2009 on 9:54 pm
175-205-245-255-265(PR)
Felt good today. Thanks to Jimmy and Dan for the encouragement on the last set, and nice job to Jimmy on the monster 325# set.
April 20th, 2009 on 10:08 pm
95-105(3/2)-95-100-105
All PR
Thanks to my squat rack team for all the help!
April 20th, 2009 on 10:37 pm
OK, OK. I’m writing it down! now, if only I can find it next time… =)
85-95-105-115(f)-115
Hey, Sally – you rock!
April 21st, 2009 on 6:08 am
135-165-175-180-165
All PR since 1st attempt at 5-5-5-5-5 Back Squat
April 21st, 2009 on 8:25 am
85-105-115-125-130(PR)
Thanks to Dan, Vaughn, and Christine for the help!
April 21st, 2009 on 8:42 am
5-5-5-5-5
85-105-135-135-140
April 21st, 2009 on 10:50 am
Need to work on getting down far enough…
155-175-185-195-175
April 21st, 2009 on 3:41 pm
185-205-225-245-255
April 22nd, 2009 on 9:00 am
135, 155, 165, 170, 145
June 9th, 2009 on 8:01 pm
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