Monday 5.9.11

What is good about this form?

SWOD: Overhead Squats 1 Rep Max


Metcon: “CFVN” AMRAP 10min

- 20 Pass Throughs (PVC)

- 20 Squats

- 20 Sit Ups

- 20 Back Extensions

- 20 Push Ups

- 20 Chin Over the Bar

We have noticed that most of us leisurely stroll into the gym and take our time warming up. At the end of your warm up most of us are not sweating. It is important that we use that 10 min for the warm up wisely to warm up our muscles, lubricate our joints, and get a sweat going. This will help us reach more PR's and prevent injury. So, for this Metcon, it is going to be the CFVN Warm Up AMRAP in 10 min. Have fun with this and get an idea of what intensity you will need the next time this warm up is RX'ed.

Post your comments and times

16 comments:

  1. SWOD: 70lb 1 rep max
    Metcon: 17 chin ups short of 2 rds

    ReplyDelete
  2. SWOD: 125x1
    MetCon: 2 rds + 8 sit-ups

    ReplyDelete
  3. OHS Workin on it..

    METCON 2Rds + 11Pass Thrus

    ReplyDelete
  4. SWOD: 205x1
    Metcon 2 rds + 20 squats

    ReplyDelete
  5. SWOD: 65x1 not a PR
    Metcon: 2 rds

    ReplyDelete
  6. OHS 210X1
    METCON 2RNDS EVEN

    ReplyDelete
  7. OHS 135x1
    metcon: 2 rnd's

    ReplyDelete
  8. I got back from my mission successfully...however I came back with a cold and bronchitis. :( I'll be back in the gym as soon as I can though! Hope everyone is doing well.

    ReplyDelete
  9. SWOD: 80# (PR)
    Metcon: 1 rd + 5 push-ups -- everything still hurt from Saturday's workout

    ReplyDelete
  10. Swod: 100x1 (pr)
    Metcon: 1.58 rds

    ReplyDelete
  11. 95lbs for 1 time overhead backsquats
    1 round

    ReplyDelete
  12. CFFB
    SWOD: Backsquats 275x5,305x5,315x5 screwed this up as i was supposed to do ALL sets at the same weight

    METCON:
    15min AMRAP,
    10 supine ring rows,10 ring pushups
    = 9 rounds + 8rows

    ReplyDelete
  13. SWOD: OHS 100x1
    Metcon: Started with pull ups, 1 round + a bunch of other stuff.

    ReplyDelete
  14. SWOD: OHS 100x1 PR!
    Metcon: 25 reps shy of 2 rounds.

    ReplyDelete
  15. 125# and 2 full rounds plus 15 pass thrus

    ReplyDelete