CrossFit Jenks » July 21, 2009

Jul 21 2009

July 21, 2009

Published by Breck at 12:01 am under Workout of the Day (WOD)

Tuesday 090721

Back Squat

5-10-15-20 reps

Post loads to responses.

The objective here is to do the 5-10-15 reps with relatively light weight and determine what your 10 rep max would be. Then take what you consider your 10 rep max and do a set of 20 without racking the weight. This is a lesson on intensity. Who can take their 10 rep max and push themselves to gut out a total of 20 full range of motion (deep) squats?

Compare to February 6, 2009.

This Saturday, July 25th will be Jennifer’s going away party. Yes, Jennifer is leaving us to go out of state to pursue her Master’s Degree. The party will be at Phil’s house around noon. What you need to bring is a side dish, swimsuit, and whatever you plan on drinking. Please post in responses if you plan on attending. You can get directions to Phil’s house at the gym or you can call Breck (639-9144).

Everyone should check out Ginny’s Paleo Blog. It will be added as a link on the left. See if you are up for the Paleo challenge!

16 responses so far

16 Responses to “July 21, 2009”

# Andyon 21 Jul 2009 at 7:29 am

Back Squat

5-10-15-20 reps

135, 155, 155, 165
# Justinon 21 Jul 2009 at 7:37 am

Back Squat

5-10-15-20 reps

135-185-225- 300×11, 300×6, 300×3= 20 total reps
# Breckon 21 Jul 2009 at 8:10 am

Back squat
5 @ 135
10 @ 185
15 @ 225
20 @ 300
# Nicoleon 21 Jul 2009 at 9:13 am

I really dig this pic of all the ladies! Good job girls!!
# Derkon 21 Jul 2009 at 9:22 am

5 @ 135
10 @ 155
15 @ 155
20 @ 160
# Kevinon 21 Jul 2009 at 9:29 am

3 Rounds for time of:
800 Meter run
15 Overhead squats (Men 95 lbs, Women 65 lbs)
30 Pull-ups
Time: 20:04
# Jenon 21 Jul 2009 at 12:13 pm

lookin great ladies!
# Patrickon 21 Jul 2009 at 3:07 pm

Back squat
10 @ 115
5 @ 135
10 @ 135
20 @ 125
# Sarah Mon 21 Jul 2009 at 5:02 pm

Look at that extention!! I hope that made you proud Breck! Did I earn anymore socializing time for that one?
# Dana Hon 21 Jul 2009 at 5:47 pm

Nice pic ladies! Also, very impressive Sarah! I definitely think that warrants at least 30 seconds to a minute of socialization
# Lorenon 21 Jul 2009 at 7:11 pm

Back Squat
=20 X 275
# Matt Son 21 Jul 2009 at 8:27 pm

Back Squat
5-135
10-185
15-185
20-205
# stowerson 21 Jul 2009 at 8:54 pm

Back Squat
5-185
10-205
15-2255
20-260
# Stephenon 21 Jul 2009 at 9:27 pm

Back Squat
5-10-15-20
185-155-170-185
# Kelseyon 22 Jul 2009 at 7:01 am

5@65
10@85
16@105
20@120
I liked this one! And I liked the warm up too.
# Ginnyon 22 Jul 2009 at 9:21 am

Back Squat:
5 x 85
10 x 95
15 x 105
20 x 120
Great effort on this one ladies! Way to guy it out. My legs are burning this morning!