If you have trouble sitting back into your squat so the hamstrings and glutes support the weight, use a box. This will also help you recruit the right muscles, and will help you reach full range of motion so your body will learn what the right squat depth feels like.SWOD:
Back Squat 5rm
Metcon:
"Helen"
3 rounds for time of:
-400m Run
-21 KB Swing (53/35)
-12 Pull Ups
Compare to 2.01.10
WOD Tips:
For the SWOD, check your last 5rm PR and try to beat it by at least 5 lbs.
For the metcon, we did this exactly one month ago. We're doing it again to measure our progress over this last month. Use the same KB weight you did last time, and crush your old PR in this one!
Back Squat 5rm
Metcon:
"Helen"
3 rounds for time of:
-400m Run
-21 KB Swing (53/35)
-12 Pull Ups
Compare to 2.01.10
WOD Tips:
For the SWOD, check your last 5rm PR and try to beat it by at least 5 lbs.
For the metcon, we did this exactly one month ago. We're doing it again to measure our progress over this last month. Use the same KB weight you did last time, and crush your old PR in this one!
SWOD: 275
ReplyDeleteMetcon: 13:36 (used rower instead of the run)
Back Squat to 355 x 5 (PR!)
ReplyDeleteNo time for metcon today! I'm sore anyway from the CFE cert this weekend.
SWOD: 155x5
ReplyDeleteMetCon: 9:39
wanna vomit!!!!
365 x 5
ReplyDeleteHelen: 10:33 (w/ 62lbs KB)
Dang week and a half off from metcons allowed Nicole to kick my butt.
Why have the daily comments dwindled in number? Danyel, Elizabeth, Dave, Paul....?
105 x 5
ReplyDeleteHelen: 13:56 w/ 26lb kettle bells
1 set pull ups assisted with knee, then remaining 2 sets with foot in band.
Sorry Craig, my arms wouldn't work after Helen so I couldn't type the info in at the Compound. Busy day at work so this is the first chance I got! Great workout, great progress, love starting my day at the Compound. :)
185 x 5
ReplyDeleteHelen: 14:30 (w/ 35lbs)
swod squat 175
ReplyDeletehelen 14:05
No SWOD
ReplyDeleteHelen w/ 53lb kettlebell- 15:03
No SWOD
ReplyDeleteHelen w/ 53lb kettlebell- 15:03
shoulder press 65/ metcon 8:45 2 18lb kettle bells
ReplyDeleteshoulder press 40 1 rep/ met con 12min 45, used 35 lb bar along w/ 10 lb ball
ReplyDeleteSWOD: 175
ReplyDeleteMetcon18:15 with banded pull-ups
SWOD: Didn't read Craigs Blog and injuried my lower back.
ReplyDeleteMetcon: 15:29 including a bathroom break.
Back Squat: 125lb
ReplyDeletemetcon: 13:32
(jump pull-ups)
Back Squat: 245lbs
ReplyDelete255x1
Metcon: 13:16
(jump pull-ups)
Squats: 165x5
ReplyDeletemetcon: 11:58 (1 pood)
I feel a lot better today than I did after doing this workout on day 1!
Back squats 55x15 (worked on technique)
ReplyDeleteMetcon: 14:45 - used a heavier kb than last time.