For time of:
45 Kb Swings @ 32kg(M)/20kg(W)
90 Squats
30 Kb Swings @ 32kg(M)/20kg(W)
60 Squats
15 Kb Swings @ 32kg(M)/20kg(W)
30 Squats
Completed as rx'd : 11:28
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Why Squat?
We squat for our warm-ups, we do them in our workouts. Have you ever wondered, why squat? As Coach Greg Glassman puts it:-
"The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years."
The squat is the exercise for your lower body. The following article is a comprehensive guide to the most foundational CrossFit movement. Photographs outline 23 points of performance for a sound squat, common faults and cues to correct them.
Here's the link:-
Squat Clinic
Taken from http://pushmore.blogspot.com/
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Setting a new PR for Squat Clean
Squat Clean 1-1-1
Completed weights 110lbs - 132bls - 154bls
I will attempt this again in the coming week.
Showing posts with label PR. Show all posts
Showing posts with label PR. Show all posts
Wednesday, October 21, 2009
Thursday, September 24, 2009
WOD 092409
WOD 092409
Setting the PR. New toys in Pushmore. 2 sets of barbell with loads upto 375lbs each bar!
Deadlift Max Weight 1-1-1-1
Completed weights : 198lbs, 264lbs, 304lbs, 330lbs
New PR for deadlift is 330lbs / 150kgs. This is 2x body weight as I targeted to accomplish. It feels great to be able to hit my target. But I kid you not, shocking the nervous system with this sort of load - I was seeing stars after I lifted it. I wanted to go higher - 352lbs, but I could not even lift it up. Need to train up, zone up and kick the stupid motherfuckin smoking habit and concentrate of improving both strenght and endurance. Then perhaps I can lift heavier. One STICK at a TIME.
Since the barbells are in town, it's time to improve on racking and lifting. Since Crossfit have lots to do with olympic lifting. Technically.
21-15-9 with 66lbs of
Press
Clean & Push Jerk
Clean & Push Press
Completed as rx'd : 19:04
Altho the new BB racks perfectly, but I'm having difficult rolling the bar up from rack to overhead. Kinda hurt my fingers from trying to roll it up. Maybe I'm doing it wrong.
Setting the PR. New toys in Pushmore. 2 sets of barbell with loads upto 375lbs each bar!
Deadlift Max Weight 1-1-1-1
Completed weights : 198lbs, 264lbs, 304lbs, 330lbs
New PR for deadlift is 330lbs / 150kgs. This is 2x body weight as I targeted to accomplish. It feels great to be able to hit my target. But I kid you not, shocking the nervous system with this sort of load - I was seeing stars after I lifted it. I wanted to go higher - 352lbs, but I could not even lift it up. Need to train up, zone up and kick the stupid motherfuckin smoking habit and concentrate of improving both strenght and endurance. Then perhaps I can lift heavier. One STICK at a TIME.
Since the barbells are in town, it's time to improve on racking and lifting. Since Crossfit have lots to do with olympic lifting. Technically.
21-15-9 with 66lbs of
Press
Clean & Push Jerk
Clean & Push Press
Completed as rx'd : 19:04
Altho the new BB racks perfectly, but I'm having difficult rolling the bar up from rack to overhead. Kinda hurt my fingers from trying to roll it up. Maybe I'm doing it wrong.
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