Tuesday 10.19.10

Elizabeth on her way up from a nice over head squat. She executed this lift
with a nice, slow, and controlled decent, followed by, a powerful controlled ascent. Great job! 


SWOD: Back Squat 5x3 (low bar or high bar)


Metcon: “PFT”

Run 2 miles for time (challenge 13 min.)

For each exercise you will have 2 min.

-Sit ups (Challenge 76)

-Push ups (Challenge 75)

For the SWOD, pick the position of the bar for goals that you have in mind. This might help you decide which bar placement will help reach those goals (But keep in mind that it is always good to mix it up). The high bar will allow you to keep your posture more vertical, whereas, the low bar will allow you to lift more weight. Both of the bar positions have benefits. The high bar will help your clean, snatch, and front squat because of your vertical posture. In addition to causing you to engage your quads more than a back squat. The low bar focuses more on the posterior chain, emphasizing the hamstrings and glutes. This lift causes you lean forward more as the weight sits lower on your back. This causes the load to be closer to your hips for more weight to be supported without lower back injury. In short, something to keep in mind - back squats will make you stronger for lifting more weight in that position; however, high bar will help other lifts. Pick your poison.

23 comments:

  1. SWOD = 135, 185, 225, 245, 245

    MetCon = 17:02 run, 51 sit ups & 56 pushups

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  2. completed tomorrow's workout (or something close to it), since I have training tomorrow and will do something different

    SWOD: Snatch Balance 135x3, 185 x 1, 225 x f
    Metcon: 9-6-3
    -Snatch @ 135
    -Strict Pull ups
    5:00

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  3. SWOD: 100lbs (5x3)
    Metcon: 19:18 - 2 mile run
    59 sit ups
    55 push ups

    Wasn't feeling the run today. Beth looks hecka cool in the pic busing out some overhead squats!

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  4. SWOD: 135
    Metcon: 17:46 2 mile run, 63 situps, 35 pushups

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  5. I did a recovery WOD today consisting of 30 reps each of:
    - Chin Ups
    - Handstand Push Ups
    - GHD Sit Ups
    - GHD Back Extensions
    - Overhead Squats (with an empty bar)

    I did strict chins to just shy of failure, and then did that same number of reps for all the other movements. I kept doing circuits of that until I reached 30 reps. It was good to loosen up and help recover.

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  6. SWOD: 135lb back squat

    Metcon:
    2 mile run: 15:04
    2minutes of push ups: 41
    2 minutes of sit ups: 75

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  7. SWOD: 105lbs
    MetCon: 2 mile run: 15:35
    2 minute push ups: 40
    2 minute sit ups: 53
    goal:SWOD: 110lbs
    2 mile run: under 15
    2 minute push ups: 45
    2minute sit ups:65

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  8. SWOD: 4 sets of 5 @245; 1 set of 5 @ 265
    MetCon: ARMY PFT
    2Mi run 16:43
    pushups: 63 in 2 min
    situp: 71 in 2 min

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  9. Back squat: 125x5x3
    Metcon: "PFT"
    2 mile run: 14:42
    2 min of sit ups: 62
    2 min of push ups: 42

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  10. SWOD
    Back squat 85lbs, my legs are still weak!

    Metcon: 14:35 3200 meter row, 64 situps in two min. and 20 push ups in two min.

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  11. METCON:
    23:39 run
    2min situps: 53
    2min kb 1 arm snatch : 23 each arm w/30#kb
    I had to sub something in place of the pushups.I need to give my MAN BOOB some time to heal

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  12. 125 Lb. 5X3. 16:56 2 mile run, 62 s.u., 34 p.u. Total score 235.

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  13. SWOD 65lbs back squat 5x3, wod 2 miles 27.30, 16 sit ups, 13 push ups

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  14. swod 105lbs back squat 5x3,wod 2 miles 28.07, 36 sit ups, 29 push ups

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  15. Back squat 95lbs 5x3
    2 mile run 19;30
    sit up 60
    push ups 33

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  16. Back squats at 210#

    2 mile run 23:49
    2 minutes situps @ 79
    2 minutes pushups @ 39

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  17. SWOD 175lbs

    Metcon: 2mi. 14:44
    S/U 66
    P/U 45

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  18. SWOD: Worked out in the park, no back squats

    Metcon:

    14:33 (7:03/7:33)
    57 pushups
    65 situps

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  19. Lacey said...

    High back squat at 95lbs 3x5

    2 mile run 17:31 mins (PFT sore 80)
    56 sit ups in 2 mins (PFT sore 68)
    29 push ups in 2 mins (PFT sore 47)

    TOTAL PFT score= 195

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  20. swod 45x3 95x3 115x3x5 165x1
    Meetcont 25:05 54su 40pu (174:0-89-85)
















    0

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  21. Weird...today was my annual official AF PT test. Thanks everyone for doing this empathy WOD ;)

    AF PT Test -- 97.3 PR!

    1.5 mile run: 13:41 (58.2 pts)
    Sit-ups (1 min): 46 (10 pts)
    Push-ups (1 min): 30 (9.1 pts)
    Abdominal Circumference: 29" (20 pts)

    Did 5x3 backsquats (low bar) in base gym afterward:
    65#, 95#, 105#, 115#, 125# (pr)

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  22. Str lowbar 225 5x3

    14:32 2mile run, situp 52 (curse you ghd!!!!), pushups 63

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