6 thoughts on “December 12, 2007”

  1. 52/m/209
    Did CFWUx3
    Did WOD: Back Squat
    5@ 105lbs
    3@ 115lbs
    3@ 115lbs
    3@ 115lbs
    1@ 125lbs
    1@ 135lbs (previous PR)
    1@ 140lbs
    1@ 145lbs (new PR)
    1@ 145lbs

    I know my back squat is still very low for a person my size, but my technique has needed a lot of work and continues to be a concern. I like the pace of improvement that I have been making:
    10/20 – 105lb. max lift
    11/6 -115lbs.
    11/16 – 125lbs.
    11/28 – 135lbs.
    12/12 -145lbs.

    At this pace I should be back squatting 400lbs. sometime in January 2009.

  2. Mark,
    I have not given up on “The Zone”; however, our house has been without power going on the 3rd day now and I haven’t been able to plan and prepare my meals like I should. I will get back on track as soon as possible and get back to a daily post about my “In The Zone” nutrition program.

  3. Greetings Jenks CrossFitters,
    Way to stay focused on technique and form Mark. It will definitely help you in the long run (both health and strength wise). 400lbs is right around the corner.

    Shannon and I just finished today’s WOD. She has been performing well now that we are settled and after taking 3 weeks off. She will knock me out if she knew I posted her results below. I will post her WOD and results first then mine, because mine is pretty weak.

    WOD Shannon Wednesday 071212
    CFWU x 2
    150 jump ropes
    Back Squat 45 lbs (bar) 10 reps

    Back Squat 5-3-3-3-1-1-1-1-1 reps
    Loads =
    5 @ 75lbs
    3 @ 95lbs
    3 @ 115lbs
    3 @ 125lbs
    1 @ 135lbs
    1 @ 135lbs
    1 @ 135lbs
    1 @ 135lbs
    1 @ Missed an attempt at 145lbs. This is more my fault than hers. I should have had her try earlier.

    Back Squat 1 cool down set of 45 lbs 10 reps
    1 set 15 reps OHS 15lbs (curl bar)

    WOD OkieDB Wednesday 071212
    CFWU x 2
    300 jump ropes and 25 double unders
    Back Squat 135lbs 10 reps

    Back Squat 5-3-3-3-1-1-1-1-1 reps
    Just couldn’t do today’s WOD with heavy weight. I had to stay at 135lbs for 6 sets at 10 reps. My back is still pretty jacked up from Saturday’s Deadlift WOD. Went too heavy too early. That will teach me.
    1 cool down set of 135 lbs 10 reps
    1 set 15 reps OHS 45 lbs

    Enjoy today’s WOD and good luck on heavy loads and stimulating that neuroendocrine response. Train Hard, Train to Survive! OkieDB Out

  4. Started my workout last night in partial darkness after a 1000 m row and an abbreviated CFWU. Luckily our power came back on during the warmup!

    “Cindy”

    as many rounds as possible in 20 minutes

    5 pushups (kind of did a cross between strict and jumping pullups)
    10 pullups
    15 squats

    7 full rounds + 5 pullups and 8 pushups

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