Thursday 080904
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?
Hello Bad A”” CrossFit Jenks Crew,
Awesome JOB on yesterday’s WOD Linda, Breck, Loren, Kevin, Jessie, and Nicole. Excellent performance and output. As coach says regarding pulling out events that you dread from a hopper, they are ones you should work on. Well thanks Coach Berry, you pulled out one of my least favorite exercises and my results and having fallen out of shape sure showed. Nonetheless your OHS WOD was greatly beneficial and helped me on my road back to fitness and improve one of my worst CrossFit skills. And to think OHSs are a CrossFit Staple. Looking forward to the next OHS WOD day.
Mark that is a great 5K run time after mowing the yard. Might I suggest you make mowing the yard and then running a 5k one of your benchmark WODs. I used to do it in Michigan and it was kind of fun. Mow the yard and complete the 5K run for time. Now I only mowed the yard for time and did not throw in the 5K run; so, you are one animal and could probably run down and kill one of those woolly mammoths Danny speaks of with your bare hands. Caveat: Do not sacrifice a poor mowing job as it must still be mowed to standard. Please post your results next week after the Mow Run WOD!
Today’s WOD looks very very interesting. I hope I get to give it a whirl!
Give it hell on today’s WOD CrossFit Jenks Crew . Train Hard, Train Smart, Train to Survive! OkieDB out
Yesterday’s CF Jenk’s WOD as Rxd
Complete as many rounds as possible in 20 minutes of:
10 Overhead squats (Men 95 lbs)
20 Box Jumps (Men 24″)
30 Sit-ups
5 Completed rounds and 7 OHS
whoo! my thighs are burning already.
what do you think Tim, going with 255 for 20?
255 x 20 sounds “Quadzilla-ish”. I will have to step up to the plate though after last night when I made the mistake and wimpered about my quads burning during my 5th round of box jumps. All I remember while trying to not be a baby is coach Breck telling me to suck it up, quit whining and jump. Hopefully I can get some redemption tonight. I know seeing Danny quad-up huge poundage will help motivate.
I’m taking another day off today. My leg is not cooperating! Hopefully I’ll be back at it Saturday morning. I’m trying to be good and follow doctor’s orders which include rest, walking and ibuprofen. I’m not always a good patient so if for some reason I show up and try to work out…tie me down. 🙂
52/m/190
Did CFWU x3
Did push jerk 3-3-3-3-3
95-100-105-110-115 (took it easy on myself here. Felt sort of ashamed afterwards)
Did Back squats 3-3-3-3-3
135-145-150-155-160 (more guilt. Could have worked harder)
Did Deadlifts 3-3-3-3-3
135-185-205-225-205 (I keep getting weaker)
And 10×135
Ran 1 mile on treadmill at 0% incline
OkieDB-
I appreciate all the motivating messages. You were observant to note that I had little to say about the 487 burpee? taunt, or was it 236 burpees? Or 519, who knows. It was crazy high burpees. I will not being doing that. I am teasing myself with the 100 burpee challenge, and still not sure I want in on that extra booger everyday for 3 months.
I am grateful for the praise regarding my mow/run 5k. I hate mowing. If my dream comes true, my grass will not grow for several weeks. I love running. So, will hopefully do more 5k’s with a more enjoyable warm-up.
To all Jenks Crossfitters-
I am big-time envious of all the great coaching and in-person support that you have there. When I go to the gym and feel like a baby, there is no one to call me, “Sissy”, “Wimp”, “Quitter”, or any other motivating names to make me work hard. Thus, I am without all the terrific gains that Jenks Crossfitters are continually posting. Keep working hard and celebrate each other. I continue to be inspired by all of you, even though, when the barbell is on my back, I often cry and whine and take off a few plates to make it easy. I am not worthy… but do not pity me. I promise improvement. I will be boasting soon.
Mark, keep your head up and keep working hard.
Ginny, take it easy. Should we cancel this week’s 6 miler? I could also be talked into going on Sundays to end the two-a-days. You may be over training.
Tim, your too funny!
Danny and OkieDB – Thanks for the daily motivating messages.
Jessie, Sunday would be perfect! I think I’ll be as good as new by then. I finally purhcased some new running shoes and cross trainers. I think that will be a huge help!
Mark, get your behind up here and get some of this torture! It’s great!
But really, your doing awesome, especially to be training on your own. I know having the gym and such great people to not only workout with but to motivate and challenge me is the only thing that keeps me consistent.
I haven’t asked before, but is there a CF gym in your area?
155 lbs. for 20 reps
55 lbs for 20 reps
Great job Danny,Tim and Breck..I had to close my eyes a few times…you guys were making me nervous!!!
Mark, hope you can come for a week-end and join us again at CFJ!!!!
I am so adDicted that I feel super guility if I have to miss…especially if it is a WOD
I like! I HATE BACK SQUATS, but I went today anyway and tried not to whine!
Back Squats
20 @ 275