Friday 3.25.11

In the overhead squat, the path of the barbell is vertical and remains over the foot while its position relative to the head and angle of the torso can vary.

SWOD: 
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Metcon:  AMR(reps)AP in 7:00:
- Ring Rows
- Push Ups

Complete a max set of ring rows.  When failure is reached, do the same number of push ups.  Then get back on the rings.  Continue in this manner for 7:00 and see how many reps of each you can get done.  If the rings get a little crowded, set up a bar in the squat rack at waist height and do rows on the bar.  To do these as rx'd, your feet should be elevated on a box at the same height as the rings.  Your score is the total number of reps completed in the &:00 time period.

Post weights and reps to the comments section!  bc

13 comments:

  1. Did my first dead hang chinup this morning. In fact I did 3! Yeah! Now if I can only get that strict pullup down.

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  2. Congrats, Kelly. That's huge!

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  3. SWOD: OH 80lbs, FS 105lbs, BS 135lbs (PR for OH Squat)
    Metcon: 10rds + 2 push ups (ring rows with feet on box) by the end I was only doing 3 reps

    Congrats Kelly! That is super awesome.

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  4. Did the CrossFit Open WOD #1 today

    4 rounds + 30 double unders + 6 snatch

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  5. SWOD:
    OHS up to 185# due to wrist pain
    FS up to 300# PR !!
    BS up to 400# PR !!!

    METCON:
    116 reps but not all of my ringrows made chest contact so im not really sure where i ended up

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  6. Our ladies rock !!! Keep up the great work Compound girls !! Matt ...yes your awesome too.

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  7. Good job Kelly, too bad I couldn;t see it.

    Horrible SWOD only today. New work sleep schedule, or maybe eating too good:

    OHS: 225-235-245(fail)-230-240(fail)
    FS: 275-295-315-335-355(fail)
    BS: 365-375-385-395-405

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  8. OHS. 75# work in progress
    FS. 75#/185#
    BS. 115#/210#

    Metcon 108 reps

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  9. ohs: 125
    fs:160

    metcon: 98 reps

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  10. 7:00 PM AT STARS. UPSTAIRS IN THE POOL HALL. TOMORROW, SAT. THE 26TH. BE THERE FOR POOL, I THINK THERE WILL BE A BAND, AND SOME PALEO DRINKS...

    ALL ARE WELCOME

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  11. Metcon: 104 total reps w/modified ring rows
    No squats today...

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  12. OHS: 115-135-145-155-165(PR)
    FS: 185-205-225-245-265(PR)
    BS: 275-285(PR)-295 (Fail 2x)

    Metcon: 66 Reps Rx'd.

    Was almost impossible to get my chest to the rings after round 1.

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