Monday 090622
Low Bar Squat
5-5-5-5-5
Rest 3 minutes between each set
Rest 5 Minutes
3 Sets Max Knees to Elbow
Rest 2 minutes between each set
3 Sets Max Ring Dips
Rest 2 minutes between each set
Post load and reps to comments. Get more sleep.
Last week’s Foundations Class Graduation – Congrats!!
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June 21st, 2009 on 8:00 pm
So today is a strength day. That means that given the choice between doing something faster/lighter or slower/heavier, you go slower and heavier. Take rest between your sets. We often see many of you finishing up your 3×5’s and 5×5’s in a matter of minutes. If after this WOD you aren’t wiped out, you didn’t lift heavy enough. This goes for all strength days.
For the Back Squat look to increase the weight with each set. It’s Monday, so we need to be mindful of our neighbors, so please spot your friends during heavy attempts.
As Aaron mentions above, strict movements for both KtoE and Ring Dips- no kipping for either please. Full range of motion for KtoE is knees actually touching the elbows. For ring dips, it’s both biceps touching the rings.
You can scale KtoE by doing hanging knee raises and/or hanging knee holds. Ring dip scaling with bands as usual.
Cindy- good question! The basic difference between the high bar back squat and low bar back squat, aside from the obvious bar position change is that generally you can move more weight with a LBBS since the lever arm (your back) is shortened.
A wonderful source of information for the main strength lifts can be found here: http://startingstrength.wikia.com/wiki/FAQ:The_Lifts.
Actually, everyone should read at least the Squat section before their WOD. Consider it homework.
June 21st, 2009 on 8:33 pm
Hey Guch –
Thanks so much for not telling anyone at Crossfit, especially Brian or Jon, that you caught Rob and I running Sunday morning. Heck – I would even tell you my ATM passcode at this juncture. You are a good man.
Siddarth – great WOD tonight.
June 21st, 2009 on 9:36 pm
No problem Sheila.
June 21st, 2009 on 10:16 pm
I would definitely suggest strict form on knees to elbows. Saves your hands and this is a strength day, not a metcon day.
June 21st, 2009 on 10:29 pm
Jimmy! E-mail me about the Oly Cert in October. I have an open slot that I paid for that my friend can’t go to so I’m looking to sell his slot. Heard you were interested. pmaccone at yahoo dot com.
June 21st, 2009 on 11:02 pm
what is the difference between the low bar squat and a back squat?
June 22nd, 2009 on 12:47 am
hey DF Pete, if Jimmy isnt interested in the slot, I am definitely am, or to anyone else who hears of an open slot at the Oly cert in Oct
June 22nd, 2009 on 2:43 am
Agan, limited equipment here.
Did Saturday’s Fight Gone Bad. Sorry- lost my count halfway through: ~250.
June 22nd, 2009 on 7:01 am
First and foremost, I am happy to report – NO BLOWOUTS!!!
Low back squat:
225-245-265-285-295
KTE:
15-10-9
Ring dips:
7-12-10
Total:322
June 22nd, 2009 on 7:46 am
Low bar squat [wide stance]:
165-185-205-225-255
KTE:
7 – 11 – 9
Ring dips:
7-9-6
Not terribly happy with the back squat weight — it felt like I should have gone significantly heavier.
June 22nd, 2009 on 7:55 am
Low Bar Squat:
85-105-125-125-135
KTE:
8-9-3
Ring Dips:
6-6-4
June 22nd, 2009 on 8:22 am
Scott Q, I’m going to speak to Jimmy at the gym this week…if he can’t go, I’ll save the slot for you!!!
Thanks!
June 22nd, 2009 on 8:57 am
Low Bar BS x 5: 135, 165, 185(PR), 165, 165
KTE: 15, 10, 8
Ring Dips: 4, 6, 4
June 22nd, 2009 on 9:58 am
So I tried the sprint workout yesterday – 10 x 100m after being inspired by the photos on the blog all week. I must say I learned a few things:
1. Ten 100m sprints at full speed is a LOT of work. Actually five of them is a lot of work if you do them full speed.
2. By the time I got to my 4th sprint I was probably operating at 75-85% speed. It was like my legs wouldn’t listen to me (especially after Friday and Saturday WODs).
3. Sprinting this much can make your hamstrings really sore as I discovered this morning. This isn’t my first sprint workout but it’s definitely the largest number of sprints I’ve done.
4. 100m is a lot different than 400m and 800m and works your body in a completely different way.
5. I’m not very fast – hopefully that will improve over time.
June 22nd, 2009 on 10:18 am
I think you can cut and paste Steve’s comments into just about anyone’s opinions after they do their first sprint workout in a while.
In other news, I am still VERY sore from the front squats on Friday. I don’t mean, “some lingering soreness,” I mean I am walking funny. Terrible!
June 22nd, 2009 on 10:45 am
I’m hosting a gathering for a friend that just started out with Arbonne (linked to my name) on Tuesday night and I need more bodies! We’ll have food, drinks and some products to try out. Plus, I’ll show you Brian’s pink studded thong collection if you make it over. Email me at jenn@potomaccrossfit if you are interested.
June 22nd, 2009 on 10:46 am
Also, just wanted to ask Jon if he could explain the positioning of his right hand on the photo above…Maybe a handcheck is appropriate for Jon before all future pictures?
June 22nd, 2009 on 10:46 am
As Rx’d:
175-225-245-265-265
KTE: 15-11-9
Ring Dips: 11-8-8
DF Pete – Thanks!
Mike H. – I truly appreciate your continued sitreps regarding your “blowouts”.
June 22nd, 2009 on 10:49 am
If you like dry, sarcastic humor, and, why wouldn’t you(?), this would be a good way to spend an hour or so this weekend.
Todd Barry – Friday and Saturday
http://www.arlingtondrafthouse.com/default.aspx?page=comedy
June 22nd, 2009 on 11:34 am
Hey everyone, Anybody have a good recommendation on an ortho or sports medicine doc… someone to see for this butt/back/sciatic issue? I need to fix this soon so I can squat!!! Thanks!
June 22nd, 2009 on 11:35 am
If anyone is wants to buy grass fed, quality poultry, pork, beef, eggs from Polyface Farms, I’m on the list for the buying club for the North Arlington drop. Need to place the order by July 1st for delivery July 9th.
I think this drop location is full to new members but if anyone wants anything you can go in on my order.
To see their website click my name.
June 22nd, 2009 on 11:57 am
Aaron, I am still sore from those front squats as well.
Also, anyone else have bruises on their thumbs or suffering soreness in their thumbs from the hook grip yesterday?!
June 22nd, 2009 on 1:13 pm
Laura G: See the comments section from last Thursday for recommendations on doctors from me and several others. Good luck.
June 22nd, 2009 on 3:43 pm
BTW – two of our own PCFers got their level 1’s this weekend – Doug and Kristin – http://www.crossfit.com – center picture for today’s post. BTW, Montclair is lovely this time of year.
Both represented themselves very well during “Fran” – the video (hopefully) will be forthcoming.
Two noteworthy stories.
1. Doug was planning on doing 75# Thrusters for Fran, but there was only a 95# bar left in the 2nd heat (and he didn’t want to go in the third heat) – he then proceeded to do a 5+40.
2. The coaches were asking for the top women times on “Fran” and one of the girls called out her time . . . Kristin looked over at her and said loudly enough for most everyone to hear “uh, she was doing jumping pullups . . . ” Thankfully, no one stole Kristin’s pullup bar during Fran.
June 22nd, 2009 on 3:56 pm
Congrats Kristin and Doug!
June 22nd, 2009 on 5:02 pm
Back squat: 105-125-135-140-150
KTE: 20-12-10
Dips: 3-1-12 (last one with tan band)
June 22nd, 2009 on 6:11 pm
LBBS: 185-225-275-275-225
Total score of 283. One sided much?
June 22nd, 2009 on 6:19 pm
squats – 185-225-255-265-275
KTE – 17-12-8
Dips – 17-14-7
Total – 309
June 22nd, 2009 on 7:06 pm
Kristin, I love you. Please always continue to keep us in line. Dead day on the boards today… what are you people doing, working or something? Weird. I skipped this one, as I now have a hoof-shaped bruise on the back of one knee. You can’t tell me that’s not stylish.
June 22nd, 2009 on 7:13 pm
Kristen and Doug Congrats!!!
Kristen you sooo rock!
June 22nd, 2009 on 7:42 pm
65-85-95-105-115
10 knee raises
15 dips with blue band
Montclair is lovely this time of year, but there was torrential rain on Saturday!
June 22nd, 2009 on 7:57 pm
225-275-295-305(x4)-205
10-9-?
9(tan)-5-4
June 22nd, 2009 on 8:19 pm
185-225-275-285-295 (felt pretty strong today)
9-8-8
13-9-8
Total: 317
June 22nd, 2009 on 8:21 pm
85-105-115-125-135
22-10-10 blue band dips
unknown number of knee raises
June 22nd, 2009 on 8:22 pm
225-255-275-315-345
12 – 9 – 5 knee to elbows
15 – 9 – 6 ring dips
372 total
June 22nd, 2009 on 8:42 pm
BS: 95-105-115-125-[145(pr) 4 + 1 fail]
KTE: 11-7-6 [knees like 1" away from elbows]
Ring Dips: 6-6-5 [thin tan band]
total: 162
Squat notes: I have it on good authority (Aaron) that my depth is there and that makes me happy
Now I need to work on not folding my body in half in the BS…
June 22nd, 2009 on 8:48 pm
I tried to do about 5 different things today since I could not bring myself to squat. All fizzled pretty quickly. Closest thing to a real WOD I did was:
Weighted pull-ups
5×35, 5×45, 5×53
Rest
3×53lb weighted pull-ups on the minute until failure. I think I did 4 minutes.
Not a good day.
June 22nd, 2009 on 8:56 pm
205-225(2)-205-215-195
KTE 11-17-113
Last round of KTEs I developed a technique but it was ruled as cheating by Aaron.
Ring Dips 17-13-11
246
June 22nd, 2009 on 9:03 pm
Kassi, congrats on the full squat. I must admit, that when you first started I was shooting for the late fall, or perhaps Christmas, for that to happen. What was Chad’s comment? Dreams really do come true at Potomac CrossFit.
June 22nd, 2009 on 9:28 pm
185-205-215-225-235
KTE: 23-13-11
Dips: 13-9-5
Total: 271
June 22nd, 2009 on 9:53 pm
Best Sets
Squat: 315
KTE: 20
Dips: 14
Total: 349 Rx’d
June 22nd, 2009 on 10:30 pm
Low Bar Squats: 65-85-95-105-115
Knee raises: 10
Dips with green band: around about 5
Susan and Lindsey…it was great partnering w/ you guys.
June 22nd, 2009 on 10:40 pm
Squat 205,225,255,265,265
Kte 20 10 7
Ring dips 17 10 6, I think
June 22nd, 2009 on 10:41 pm
Back squats felt good today.
155-175-185-195-200(3)
That said, it is mildly embarrassing that I can’t do ring dips or KTE without kipping. Numbers were 6 and 8, respectively.
Congrats to the new L1’s.
June 22nd, 2009 on 10:44 pm
Squats: 185, 195, 195, 205, 205(2)
KTE: 15, 12, 6
Dips: 9, 8, 7
Totals: 229 Rx’d
Thanks Ken and Chris!
June 22nd, 2009 on 10:51 pm
Squats 85-95-95-105-105
Still working on knees staying out during squat
KTA(armpits) – 29
Dips – blue band 42
Total 176
June 22nd, 2009 on 11:11 pm
Low-bar Back Squat: 105, 125, 135, 145, 165
Knees to elbow: 5,3,7
Ring Dips: 15, 15, 10
Total = 180
And this was after moving one of those micro-fridges that everyone had in college from my classroom to my SUV, up into my SUV and then back out and into my house. Plus lifting other heavy stuff. Yay for functional fitness!
I literally walked in the door and my roommate who was eating Doritos (and is a guy) goes, “Oh, do you need help? I could have helped.” My response was, “I don’t need help. I go to the gym.” Hehe.
June 23rd, 2009 on 12:14 am
85-95-105-115(3)-115(2)
3,3,3
10,9,8(tan band)
June 23rd, 2009 on 7:38 am
185-205-215-225-225
There is a lot of work to do with my form. Thanks to Jon and Jeremy for the help.
KTE: 3,3,4
Dips: 6,5,5
June 23rd, 2009 on 8:17 am
185-225-250-265(3)
KTE: 13-15-10
Ring Dips: 15-13-6
Total: 280 as rx’d
I’ve been fighting off the last stages of the cold. So I scaled down the intensity and stopped the squats when the pressure in my head was just a bit too much to handle. Fun workout, though!
June 23rd, 2009 on 9:07 am
185-205-225-245-255(PR)
KTE: 22-17-14
Dips: 21-16-12
June 23rd, 2009 on 11:16 am
135-185-165-165-165
Hanging Knee Raises: 7 highest round
Dips: 14 (green band) 7 (blue band)
I sucked at this workout. I was tired. I need to sleep more.
June 23rd, 2009 on 4:57 pm
85-105-125-130-135
k2E 8-6-2 (shoulder–ow)
dips 25 (blue), 0.5 (no band), 4 (tan band…i’ll stick with that)
June 23rd, 2009 on 11:11 pm
245-265-280-290-300
KTE 21-11-12
dips 10-10-10
total 321
Didn’t count the first round of KTE as my max because I fell into kipping which is not what we were supposed to do, so I put a box down to stop me from swinging for the second and third set.
June 24th, 2009 on 11:26 am
Back squats:
85-95-95-105-115