Squat

All posts tagged Squat

WOD 2014-01-21

Posted by bronick on January 22, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/90/norcal-crossfit-jan-21st-2014

Results: 30min at time cap

  • 2 Round (Rx was 5 rounds):
    • 400m run
    • 3 Rounds:
      • 5 pull ups
      • 10 push ups
      • 15 air squats
  • Incomplete Round:
    • 400m run
    • 5 pull ups
    • 3 push ups

In retrospect, I should have scaled the push ups and pull ups. But as usual, I didn’t. At some point I will remember that I am NOT in as good of shape as I once was. Even though I can do something, doesn’t mean that I can do it well any more. Yes I can still do kipping pull ups, but only 2 at time (3 if I’m lucky). Jumping to the pull bar takes a lot more work. But I made it through the whole 30 minutes.

2011-11-14 WOD: Hang Power Cleans + 5 Rounds for time

Posted by bronick on November 15, 2011
Posted in: Uncategorized. Tagged: , , .

So I didn’t make it back to the gym much last week. My legs where  just wrecked from the squats on Monday. Eating during the week was ok, not so much over the weekend.

But it was back to the gym on Monday, even if it was kinda late… hit the 7:30pm class since I didn’t leave work until 7:00pm. Workout was alright, but as usual… I didn’t scale properly and the KB swings slowed me down a lot because of my back. Was suppose to only take about 5min and I took almost 10min. I did talk to Karo a bit after and he said I need to focus on keeping my core tight when doing things like this. He said that is very common for folks to not have an issue keeping tight during heavy lifting, but they forget it about when doing high rep stuff like KB swings and box jumps. I know my core is definitely on the week side, so I really need to work on that… guess its time to start doing some hollow hold/rocks at home.

WOD:

Heavy Hang Power Cleans – 2 rep, repeat for about 15min

5 Rounds for time of:

  • 20 Kb swings @ 1.5 pood (yes 1.5 pood, don’t go 2 pood)
  • 20 Air Squats

RESULT:

Hang Power Cleans: 95# … 185#

5 Rounds: ~10min

2011-02-28 WOD – Tabata Squats & B-day workout (DNF)

Posted by bronick on February 28, 2011
Posted in: WOD. Tagged: , , , , , . Leave a Comment

WOD:

Tabata Air Squats

Then… Alyssa’s Birthday WOD:

  • 2 Rounds:
    • 10 DL @ 185#’s
    • 10 Box Jumps 24″
    • 10 V Ups
  • Rest 1 minute
  • 3 Rounds:
    • 10 DL @ 185#’s
    • 10 Box Jumps 24″
    • 10 V Ups
  • Rest 1 minute
  • 5 Rounds:
    • 10 DL @ 185#’s
    • 10 Box Jumps 24″
    • 10 V Ups

RESULTS:

Tabata score = 15
Only 2 rounds … Did No Finish

Ok, this WOD looked brutal and I’m sure it would have been… had I finished :-(

My back was bothering me before the workout, but I gave it a go anyway. Did two round at 185# which took forever as I stopped to lay on my back a few times (ugh). At the start of round 3 I dropped down to 135# and that still wasn’t working so I opted to just stop and started rolling out my back.

The foam rolling only kinda helped. Jason recommended doing the reverse-hyper with weight which turned out to be awesome. I did a few set of 5-10 extensions and my back felt a 100 times better. I know talking to a few other folks in the gym they said doing back extensions and/or the reverse hyper daily helps, so I think I really need to start doing them.

2011-01-26 WOD: 4 rounds + Burpees Day 57

Posted by bronick on January 26, 2011
Posted in: Burpee Challenge, WOD. Tagged: , , , , . Leave a Comment

WOD:

  • 12 Ring Dips
  • 33 Air Squats
  • 18 Pull Ups
  • Sprint Roughly 75 meter’s
  • 9 Burpees
  • Sprint Back

Perform this for time….rest 90 seconds and repeat for a total of 4 rounds.

RESULTS:

19:45 (sub thin band on ring dips)

Got some complements on my pull-ups, but I still wasn’t able to do them unbroken. The first two round it took me two sets, the last 2 rounds it took me a few more. I started the dips without the band, but after 5 I switched to using the thin band as a sub.

This one really took a lot out of me. I was originally thinking of staying for the oly class but didn’t quite recover so I decided to head to the office to shower and get dinner instead.

Burpees Day 57:

36 (during the WOD) + 21 (immediately after finish the WOD) = 57 done

2010-11-27 WOD – Tabata

Posted by bronick on November 27, 2010
Posted in: WOD. Tagged: , , , , . Leave a Comment

WOD: Tabata Time

  • Tabata Push Ups
  • Tabata Sit Ups
  • Tabata Squat’s
  • Tabata Sprints for distance (these should be all out efforts)

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 cycles or 4 minutes. There is no rest between exercises.

RESULTS:

  • 0 (or 7) – Push Ups
  • 7 – Sit Ups
  • 13 – Squats
  • No clue – Sprints

So my arm has been bothering me since the gymnastics class and push-ups didn’t go so well. My score was zero because I skipped a round while trying to massage it. Ugh.

2010-11-21 – Team WOD

Posted by bronick on November 21, 2010
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WOD: Team WOD

As a team of 3, complete the following:

  • 80 one arm snatches (35#/25#) – 1 person working
  • 30 Squats (135#) – all 3 on the same bar
  • 80 GHD Situps – 1 person working
  • 30 Burpees

RESULTS:

My teammates: Maura & Melinda… And we did and awesome job!! But no idea what our time was.

I also did the mobility class with Melinda before the workout. I really need to start doing more of that mobility stuff.